I recently ran across a very helpful post at the Ririan Project blog.  The post, entitled "Top 10 Ways to Build Muscle Mass Fast" summarizes in a very easily understandable fashion the importance of both the type of exercises one must do to build muscle mass and the duration of those exercises.  Guest poster Mark McManus also discusses the role of cardio and the importance of eating lean protein.

Marc's post summarizes in a few hundred words what a lot of folks put in entire books.  Take a look.  Also take a look at Mark's blog - MuscleHack.  This week he has an insightful post called "10 Things I Wish I Knew When I Was 21."   With March Madness in full swing, this must be the month for numbered lists.

Over the past few months, workout partner Michael and I have settled into something of a routine.  We usually work out at least 4 mornings per week.  One day we focus on abs and light upper body work.  One day we hit the upper body combined with sprints and two days we focus on arms, shoulders and the upper body.  More recently, we have added leg work into the routine as well.

On "upper arms" days, we do exercises on both stable and unstable platforms.  Stable platform arm work includes work on the bench press and the pull down machines.  Instability work includes kettlebells, dumbbells and bar bells.

Stable platform work allows for more weight, while unstable platform work tends to be more aerobic and tone oriented.  Of all the unstable platform exercises we do, the kettlebells work the stabalizing muscles and they tend to be much more aerobic.

We have not been focusing as much on the kettlebells lately because our gym (LA Fitness) does not have kettlebells and we have to bring our own.   For whatever reason it seems to take too much effort to schlep in the kettlebells on a freezing cold morning.  In addition, I strained my back back in November and again last week and I have been hesitant to carry the kettlebells in from the car before I am warmed up.  As the weather gets warmer, we'll get back to including the kettlebells at least once a week.

Earlier this month, I had lunch with a knowledgeable personal trainer named Brian Johnston who raised a very interesting point with me about how I should structure my workout for maximum efficiency.  Brian argues that I can increase muscle mass and maximize fat burn by engaging in cardio exercise after weight training with kettlebells or other free weights.

As I understand Brian's logic, weight training breaks down muscle fiber, thereby creating a need for a protein source to rebuild the muscle.  Cardio exercise, by contrast, draws on glucose or stored energy.

Brian suggests that after weight training I should immediately sip a high protein drink to feed stressed muscle tissue.  With the body supplied with protein, cardio exercise will tend to draw on glucose (if available) or on stored fat cells.

Michael Siegel suggests a further refinement of Brian's technique as set out at the RealAge website - according to an article entitled "Give Your Workout a Break," the rate at which the body burns fuel can be enhanced by engaging in two 30 minute cardio sessions broken up by a 20 minute gap. 

Michael and I have implemented Brian's tip about the order of our workout and about the use of a high protein drink immediately after the weight training.  I definitely feel less drained after a hard workout and I don't tire as easily later in the day.  I suppose that I might also notice more weight loss if I stopped eating so much, but, after all, Rome was not built in a day.

Over the past few months, my workout partner, Michael, and I have integrated kettlebell exercises into out morning workouts.  We turn to the kettlebells at least three times a week - usually on Mondays, Tuesdays and Fridays.  Both Michael and I play in an over 30 basketball league that schedules games on Wednesday nights and Sunday mornings.  I generally skip the morning workout on Wednesdays and our Thursday routine tends to be more focused on stretching and cardio as opposed to heavy lifting.

Our routine has been to run through three sets of five exercises.  Most of the exercises involve 20 repetitions of the exercise.   Each set takes about 20 minutes so our routine totals about an hour.   We also include a 20 minute pre-workout stretch and sometimes a 30 minute interval training on the eliptical.  There is still probably too much talking going on, but I always work up a good sweat and the routine is a great start to the day.

Recently we changed things up a bit.  Instead of performing three sets of five exercises, with each a break between each set, we are performing two sets of 10 different exercises with increased reps and increased weight.  I like the new approach as it breaks up the routine and involves more muscle groups.  We tend to alternate between upper body and ab work which enhances the whole body benefit of the kettlebells.  As we get used to the increased weights, I expect that we will move to three sets of the ten exercises.

Technorati Tags: workout routines, kettlebell exercises, kettlebells and abdominal exercises

Over the past few weeks, Michael,  Michele and I have been following the kettlebell workout routine developed by kettlebell fitness expert Jeff Hopeck.  Jeff invited me to one of his classes at the Main Event Fitness Center in northwest Atlanta and I have incorporated one of Jeff's routines into our morning routine.

Currently Michael, Michele and I are undertaking a kettlebell workout at least two times a week - right now, both Michael and I play in a recreactional basketball league and we have not summoned the willpower or energy to pump kettlebells the day after a basketball game.

I will go into each exercise more specifically in blog posts to come, but for now, here are the six exercises that we have learned from Jeff Hopeck:

1. squat/raise with a single kettlebell
2. bicep raise and balance with two kettlebells
3. kettlebell squat and swing with one kettlebell
4. swing, toss and raise with one kettlebell
5. core leg lift on the mat with two kettlebells
6. reverse lunge with two kettlebells

Our routine is to start with ten repetitions of each exercise, then nine, then eight.  Rest for five minutes, then do seven reps, six reps and five reps.  Take another five minute rest.   Finish with four, three, two and one rep.

We finished up with interval sprints for 30 minutes on the elliptical machine, although there was probably more talking than what would be optimal.

The entire kettlebell portion of the workout takes about an hour and it is exhausting.  I feel that we easily are packing in 2 to 2 1/2 hours of workout into sixty minutes.

Stay tuned for more variations of these exercises and videos. 

Technorati Tags: kettlebells, kettlebell exercises, core exercise, bicep curl, Jeff Hopeck