Choose a weight with which you can perform all required reps with good technique, but that really challenges you towards the end of your last few sets. Always prioritize technique before weight. Until you master a technique, don’t add too much weight.
Exercises themselves are a dime a dozen. One exercise or even a few tough exercises are not going to make the difference between getting in shape and not getting in shape. Quite honestly, there is no magical list of exercises that will get you what you want. There isn’t a “training regimen the government doesn’t want you to know about that’s now available for a limited time” or that kind of thing. If you see an ad like that – leave the website, put down the magazine, or change the channel.
If I were to answer a question like “what exercises should I do?” by providing you with a simple static list of exercises, you would not get what you're looking for. Even though you're asking for exercises, you don’t actually want them.
You want results. Right? In order to get results, you need the complete package – exercise, nutrition, recovery, and good psychological habits. This may be common knowledge, but the actual content of what goes into implementing these 4 factors is what most people are missing. The first step is finding a Training Program designed by professionals that can take care of the exercise portion so that you won't ever have to worry about what exercises to do ever again. Visit the Get Started Page to find one that's right for you.
In reality, the process of getting the body you’ve always wanted is about 90% psychological. It’s in your head, and only about 10% physical. The actual actions needed to get you in shape aren't difficult ones if your mind is on your side.
In summary, finding the right resources and exactly what to do is only a small portion of the battle. Continuing to do the correct things for prolonged periods of time is where all the changes take place. Therefore, the hardest part of getting in shape is maintaining a state of mind conducive to keeping these positive habits in place in your life.
Supersets as used in our Training Programs as a way of providing your muscles with additional stress, which will then help with forcing adaptations. Supersets occur when we have you perform a certain exercise with a certain weight. After you’ve performed that exercise for all required reps, you then switch to either a different exercise that targets the same or similar muscle groups, or the same exercise with a lighter weight - without any rest in between those sets. When you get all of those reps done, then and ONLY then do you get your scheduled rest period. That’s one superset. Repeat that for all required supersets.
Compound sets and circuits are performed in a similar way. They are simply just structured differently on our part. For more info on this, refer to the WorkoutBOX blog post entitled: Q&A - Episode 1: Supersets.
Watch the videos for the exercises you’re going to be performing. As you watch them, dissect the movement. Stand up and replicate it right in front of your computer. You don’t have to use weights, just follow along and make sure you know how to move your body in the right way.
While performing exercises at the gym, periodically do so in front of a mirror, both straight on and sideways. Watch your back in particular. It should be lordotic and NEVER rounded.
The video we provide on WorkoutBOX TV isn't trying to imply that interval training is the only type of cardio you should ever do from here on out. The video you saw was an example of interval training called Fartlek Training.
Let me clarify something... the most effective way to burn fat isn't necessarily to replace your steady state cardio with interval training, but to mix it into your routine. If you always do steady state work, your body's likely to adapt to the point where your progress has leveled off. Adding in variation can assist you with this, and the addition of interval training is a good way of doing this. You can also switch up modes of cardio. The most effective modes are running, swimming, and cross country skiing. Other popular modes are cycling and using an elliptical machine or a cross trainer, but if you're a beginner starting from scratch, a simple walk around the block would be a good place to start.
Got a question that's not answered above? Send a message to our fitness team and they will get back to you right away.