Get Fit Tough! How to Go From Where You Are At to Become Powerfully Fit - Part 2

In Part 2 you'll go from an intermediate level to more advanced stuff regarding fitness. This includes getting fit tough. Really make sure to clear this with your doctor. If decide not to go any further, that's fine. Doing the simple walks and runs is good enough for most people. Just add some pushups and pull-ups and you'll be good to go from what you learned in Part 1. Again, before you begin any workout and especially the high-intensity stuff, get a physical done by your physician.

The next step is to ramp up the intervals. Run fast at a quarter mile and walk a quarter mile. Repeat this until you are at a mile or two. After about two weeks, do 8-10 rounds of 100 meter sprints (at 80%) and 100 meter walks. After two weeks of this, add 50 pushups in-between the sprints. By the time you hit a month of every other day workouts of these; you'll be in great shape.

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Sprints are a great full-body workout. If you look at world class sprinters, their bodies are amazing. So doing sprints will definitely get your body going. And so will the next stage of exercising - Circuit Training. Doing circuits will work every single body part. You can create your own based on what equipment you have access to or you can just do some bodyweight work.

Circuit training is simply going from one exercise to another in a series with no rest. After the circuit is completed, then about a 1 minute rest period is given. Repeat the circuit until you've hit 20-30 minutes or as many rounds as you want. You may opt for doing rounds, especially if you're doing more exercises at higher reps. I personally will take 12 different exercises and do 20 reps on each one. And I will usually do about 3 circuits. Just make sure that you hit each body part. You can do bodyweight squats, pushups, pull-ups, burpees or squat thrusts, lunges, bodyweight rows, jumping jacks, leg raises, and so forth.

Keep track of what you do so you can make improvements. Your body will also be burning fat at a faster rate and you may find yourself hungrier. Focus on consuming high quality foods to replenish both energy stores and protein. A good high-quality whey protein is a start. Eating fruit, such as apples, will give you good quick carbs.

The next exercise is for the most advanced levels. These are super-high intensity intervals known as the Tabata Protocol. Named after its creator, Izumi Tabata, these are done at a rate of 20 seconds on at full force with a 10 second rest period for 8 rounds. Again, sprinting is great for doing Tabatas and so are burpees. By the way, Tabatas are also known as "4 minutes in Hell." So be forewarned, okay?

You can add another cycle of Tabatas by doubling them. So, instead of doing 8 rounds of the Tabata Protocol, do a total of 16 rounds. You can change the time as long as your adhere to the 2 to 1 formula. For example, you can do 30 seconds on and 15 seconds of rest. If you have an iPhone or iPad, there are apps that specifically designed for doing Tabatas. They include a timer.

At whatever level you decide to train at, keep training consistently. Everything counts towards getting fit. As for doing Tabatas, I would suggest no more than twice a week due to the intensity. Do some circuits and other types of exercise. Even give yourself a down day with a hike. Your body will need the recovery. Now go out and get fit tough!

Get Fit Tough! How to Go From Where You Are At to Become Powerfully Fit - Part 2