Your Weight! Your Health! Your Skin!

The Kellan Lutz Workout is what is responsible for Kellan having a beach body and perfect abs.

He is best known for his role in Twilight series as Emmet Cullen and a lot of people want to know how he gets that rock hard chiseled body that has women drooling over him.

Working out like him just might give us a toned body like him, so lets look at what he actually does to stay fit.

His basic workout routine consists of the following:

• He warms up for 5 minutes with cardio
• He does some fundamental core exercises that include full body movements
• He odes muscle strength training exercises

Specifically, the Kellan Lutz Workout consists of the following:

• Reverse Crunch (20 Reps)
• V-UP (20 Reps)
• Barbell Front Squat to Push Press (12 Reps)
• Pushup (12 Reps)
• Incline dumbbell press (12 Reps)
• Explosive pushup (12 Reps)
• Lunge (12 Reps)
• Goblet squat (12 Reps)

For the best results, you need to complete one set of each exercise. Rest 60-90 seconds. Then repeat. Do two more circuits (if you can).

I am sure you are well aware by now that exercise alone will not give you a body like Kellan. You will need to eat a healthy balanced diet to be able to have your body functioning optimally as well to have the energy you need to perform the workouts. Here are some of Kellan’s suggestions on the nutritional front:

• Do not skip breakfast, it is the most important meal as it is the one that breaks the fast from the night before and supplies the body with all the nutrients necessary for optimal functioning.

• Eat at least five smaller meals everyday, this is so you do not get hungry which might lead to binging

• A hard boiled is a great way to end the day just before you go to bed. This is to ensure that your body’s metabolism does not fall too low while you sleep

• A calorie counter is a fun way to keep track of the calories you burn as you go about your day or when you work out

Kellan found something that works for him in staying fit and toned. The Kellan Lutz workout might not be something that works for the average person like you and me, however we also can find ways to be healthier through exercise and better eating.

* O’Connell, Jeff.  “Kellan Lutz Workout:  Built for the Beach.”  www.menshealth.com June 2010

For more celebrity workouts, check out:

Cristiano Ronaldo abs

Will Smith workout

Christian Bale workout

Channing Tatum workout

Andy Whitfield workout

Hi guys,

Here is another great article that I wanted to share with you. Try the techniques in here, I guarantee you will feel great!

Circuit Training – Unlimited Benefits!
Yuri Elkaim, BPHE, CK, RHN
www.myFitterU.com

Nowadays, most people don’t have time for lengthy, grueling 2-hour workouts, be it with work and family demands or simply the search of free time. Well, what if there was a way to be in and out of the gym in less than 1 hour and still feel absolutely worked? What if you could combine your cardio and weights so that you wouldn’t have to spend hours on either? Well, I’m going to let you in on a little secret – it’s called Circuit Training – and it is the most effective and time efficient means of exercise for those looking to lose weight and tone.

CIRCUIT TRAINING 101

Circuit Training involves completing several resistance exercises in a continual sequence. For instance, a circuit may be comprised of 8 exercises (push-ups, plank, lunges, etc…) with each one being performed for any length of time (30 sec, 45 sec, etc…) or number of repetitions. Between each exercise is a rest period of a certain length. Note that circuits that have lower rest periods will be more challenging and provide more aerobic benefit. An example of a typical circuit is 8 exercises each 30 seconds in length with 30 seconds to recover between each. This is only one example of 1000s of possible circuit combinations. There are many factors involved in determining the effectiveness of a given circuit including: number and types of exercises, load, tempo, duration of work bout, duration of rest bout. Basically, the more intense you make the circuit, the more challenging, yet effective, it becomes.

AEROBIC BENEFITS

Studies have found that aerobic benefits related to circuit training are mainly determined by the duration of the exercise (work bout) and by the amount and type of rest given between exercises. For instance, a meta-analysis done on circuits showed that a 10-exercise circuit (using weights) using a 30 seconds for both work and recovery, performed 3 times per week over 8-12 weeks improved VO2max (measure of aerobic capacity) by 5%. Compare that to continuous running, cycling or rowing at around 75% of max heart rate for 20-30 minutes, three times a week for 8-12 weeks which boosts V02max by around 20%. Obviously, this 30s work: 30s rest protocol is not optimal for yielding staggering aerobic improvements. However, other studies have shown that by shortening the rest period to 15 seconds or jogging during a 30 second recovery bout improved VO2max by 12% and 18%, respectively.

Further, some research has even shown that Circuit Training can be just as effective at maintaining previous aerobic gains as following a strictly aerobic conditioning regime.

Incorporating more compound movements (several different muscle groups involved) into your circuits will make it more challenging for both your muscles and aerobic system. This is because as you use more muscle mass, more oxygen is required to supply the working muscles. As a result, you begin breather heavier and your heart rate increases to provide the muscles with the oxygen they need. This technique makes circuits much more challenging and effective. As an example, perform lunge walks with a shoulder press, instead of either one separately.

Here is an example of a 7.5-minute aerobic based circuit:

1. Lunge Walks with Biceps Curls- 30 sec

2. Jogging on spot – 1 min

3. Stability Ball Chest Press – 30 sec

4. Jogging on spot – 1 min

5. Plank – 30 sec

6. Jogging on spot – 1 min

7. Back Rows – 30 sec

8. Jogging on spot – 1 min

9. Squat Presses – 30 sec

10. Jogging on spot – 1 min

BODY COMPOSITION CHANGES

Circuit Training has been shown to decrease body fat by 3%. Research also shows that lean body mass is either maintained or increased alongside the decrease in body fat. This is a major benefit for those who want to get in better shape, lose weight, and tone. With traditional aerobic training, a decrease in relative fat mass leads to a decrease in total weight with little change in lean body mass. The resistance work involved in the circuits encourages muscle-mass development, and thus any fat loss is replaced equally by muscle gain. This makes it easier to maintain the lower body fat or reduce body fat even further because the increase in lean body mass pushes up basal metabolic rate and overall calorie expenditure.

It has also been estimated that calorie expenditure during a bout of circuit training is approximately 5 – 6 kcal per minute for women and 8 – 9 kcal per minute for men (this may vary depending on body weight). Thus, if a man were to perform 30 of circuit training he would burn upwards of 180 calories.

OTHER BENEFITS

Because of the duration of each exercise many people claim that strength may be compromised as a result of working at a lower percent of 1RM (maximum weight you can lift once). This is definitely true in most cases and thus, I would not recommend circuit training for those looking to improve strength. However, some studies have shown that circuit training increases muscular strength anywhere from 7% to 32%.1 Achieving such strength gains requires working at a much higher percent of 1RM (>80%) and thus the duration of the work bouts would need to be much lower (<20 sec) in view of sustaining the heavier load.

Circuit Training is also beneficial for the development of the anaerobic system. Anaerobic conditioning occurs when exercising at a higher intensity for upwards of 20 seconds. This is the zone when you begin to feel the burn in the muscles as a result of lactic acid production. As such, your body’s ability to tolerate and buffer elevated lactate levels will be improved, allowing you to sustain higher intensities for a longer period of time.

CONCLUSION

Circuit Training is an excellent means of training the body if you are looking to lose body fat and maintain lean body mass. Depending on the protocol followed you will experience any number of the aforementioned benefits. Overall, it is great if you are short on time and are looking for a short workout that will leave you feeling great and more energetic.

References:

Gettman, L. R., & Pollock, M. L. (1981). Circuit weight training: A critical review of its physiological benefits. The Physician and Sportsmedicine, 9, 44-60.

Mosher et al. (1994). Effects of 12 weeks of aerobic circuit training on aerobic capacity, muscular strength, and body composition in college-aged women. The Journal of Strength and Conditioning Research, 8 (3), 144-148.

About the Author

Yuri Elkaim is a world-renowned fitness, nutrition, and weight loss expert. He is the creator Fitter U and Treadmill Trainer, author of Eating for Energy, and the Head Strength and Conditioning Coach for men’s soccer program at the University of Toronto. His trademarked 12-week Fitter U iPod workout program has been helping thousands of people around the world get in shape and lose weight fast without the cost and inconvenience of hiring a trainer. Go to www.myFitterU.com now to get your FREE Fitter U workout and “How to Get Fit and Lose Weight Fast” report!