Lose that Holiday Weight Gain, the Circuit Training Way

By Chohwora Udu & Jim McHale
Overindulging during the Holiday season is all too easy, we know from experience! Even the best intentions can get forgotten amongst all the different parties and generous portions.
So what happens in January when you want to shed those extra pounds? Back to the same old gym routine? Why not start the New Year with a new training philosophy – high intensity circuit training.
There is a lot of conflicting advice about how long and how hard you need to exercise in order to lose weight. A high intensity circuit is proven to increase your metabolism and burn loads of calories. High intensity exercises should push you to between 70% and 80% of your working heart rate. It requires hard work, but don’t let this put you off. Given a balanced nutritious diet, high intensity exercises will help you to achieve your weight loss goals.
Below is one of our favorite weight loss circuits. Carry out three circuits of all eight exercises, with no rest breaks between exercises and two minutes of rest between circuits. It should take just over one hour in total.

1. Skipping – 3 minutes.
2. Farmer’s Walk – 4 x 20m Walks. Mark out 20 yards on the ground, holding one dumbbell in each hand and walk quickly.
3. Run (Treadmill) – 5 minutes. Try inclining your run to add extra difficulty.
4. Aerobic Rows – 3 minutes.
5. Burpees – 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring your knees to your chest and then stand up quickly performing a jump, before returning to your original position.
6. Airdyne Bike – 1 minute – Using your arms only. If you can’t find one of these, try stacking some steps under a normal exercise bike and using the pedals from that instead.
7. Squat Thrusts – 5 sets of 10 with 30 seconds rest between sets. Start in the push up position, bring one knee to your chest keeping the other leg straight. Quickly swap by straightening your bent leg and bring your other knee into your chest.
8. Exercise Bike – 5 minutes.

High intensity circuit training delivers both muscular and cardiovascular endurance, but, above all, it is fun, engaging and ultimately rewarding.

Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st.

Craig Malozzi: Not Shy About The Camera

Allamericanguys' new model Craig Malozzi is 21 years and hails from the state of Pennsylvania. He's a college jock, with lots of ambition and drive. He enjoys working out, playing basketball, volleyball and spending quiet nights with his girl friend.

Craig values his education as much as he does keeping in tip top shape. He's studying law but don't let that rather conservative profession fool you into thinking he's shy about showing off his bod. He's not shy about the cameras. He's hoping to take fitness and modeling as far as he can before he settles down to the 9 to 5 routine. At least for now, we can sit back and enjoy what he has to offer.



Craig's stats:
Height: 5'11
Weight: 170
Most admired body part: Biceps

You find many high quality photos and videos with Craig Malozzi on Allamericanguys.

Brock's Passion for Fitness & Modeling

19-year-old Brock, one of Allamericanguys' new model attractions, introduces himself: "Hey guys I'm Brock. Im originally from Ohio, but came to Florida to keep studing theatre. If im not rehearsing for a show, I'm training my clients at the gym or selling supplements at The Vitamin Shoppe. I followed in my father's footsteps and just placed first in my first bodybuilding competition and hope to do more. Hope you guys like my profile and i get to do a few more shoots for AAG!"

Brock's stats:
Height: 5'10, weight: 185
Most admired body part: Legs


You find a big number of high quality photos and videos with Brock on Allamericanguys.

New on AAG: Petr Prielozny

Petr Prielozny, new on AllAmericanGuys, is a 22 years old professional athlete, fitness model, strongman competitor and also personal trainer. Currently living in New York City, Petr is fully focused on building his athletic career.

He grew up in a small town in Czech Republic, called Mseno. As a teenager he was already great sportsmen with all different sport experience as a box, kickbox, soccer, athletic, motocross, swimming, karate. But it was bodybuilding what Petr choosed and turned from common teen bodybuilder to European bodybuilding champion and world known fitness model.

Thanks to his dedication and patience, he went step by step on the way of building his body. That was also the reason why Petr moved to the USA last year, he thinks about his future and is ready to hit first places on shows.

By now, after 9 months of living here, Petr has already won 2 bodybuilding shows and placed 2nd in a few other shows.


You find many high quality photos and videos with Petr Prielozny on AllAmericanGuys.

Kody: Student, Surfer, Fitness Model

On Allamericanguys many photos and videos with newcomer Kody have been published. Kody introduces himself: "I was born and raised in Saint Petersburg, FL and have lived in the same house my whole life. I'm 20 years old and currently a part time student at a local community college. My hobbies are going to the beach to surf and skim, playing sports such as football and soccer, and working out.

I grew up idealizing muscular figures like Arnold Schwarzenegger and Jean Claude Van Damme, so initially I took an interest in fitness. I began really hitting the weights when I was playing football in high school and have been in love ever since. Being fit to me is very important, I love knowing I can do 100 pushups/ sit-ups and then go run five miles. I guess it's because of my drive to live healthy and be competitive."

You find a big number of high quality photos and videos with Kody on Allamericanguys.

Petr Prielozny: Now CYM Model

CzechYoungMuscle has proudly revealed that the popular bodybuilder Petr Prielozny is now modeling for the site. You find high quality photos and videos with Petr Prielozny here.

Josh's Ball Biceps

Allamericanguys model Josh shares us some tips on how you get the ball on your arm. He then flexes his big guns.


You find a big number of high quality photos and videos with Josh on Allamericanguys.

Justin Wilcox: The New He-Man

Two impressive videos with Justin Wilcox talking about his bodybuilding career. In the first video Justin explains his passion for wrestling and bodybuilding, and how it all began with He-Man:



In the second video Justin Wilcox tells how he got started in bodybuilding and competing:



You get the full DVD with Justin Wilcox "Prime Cuts: Volume 3" on Repetrope.

Tory: Eight-Pack Fitness Model

Allamericanguys' Tory comes from the state of Florida. He's an ambitious, outgoing, funny and confident man. He admits he's made his share of mistakes and bad decisions in life, but he plans on achieving his goals and being the best he can be. Tory is in college and is pursuing fitness modeling on the side.

When he's not at the gym working on his eight-pack, you can find him playing volley ball, bowling, spending time with friends or playing with his cats. Tory considers himself "cocky", but cautions not to be put off by it. Get to know him a little and you'll realize he's just a great fellow to be around.

Hobbies: Working out
Favorite food: Prime Rib
Favorite sport: Mixed Martial Arts
Most admired body part: Abdominals

Tory's stats:
Height: 5'11
Weight: 190


You find a big number of high quality photos and videos with Tory on Allamericanguys.

Jeffrey Beck: Mr. World Physique

Personal trainer and fitness model Jeffrey Beck is named Mr. World Physique August 2009. You can read a comprehensive interview with him on WorldPhysique.com. Here are the best parts about his workout:

Q. What has it been like to maintain your physique? Have you done anything different lately?
The most important thing I have been doing to maintain my physique is to keep my body guessing. I never do the same workout routine from week to week. I am a firm believer in doing that because it helps to prevent plateaus and keeps your workouts from getting stale.

Q. Have you ever played any type of sports or activities?
Mainly just bodybuilding and martial arts, although basketball is my favorite sport. I try to play every now and then to switch up my cardio routine.

Q. What supplements do you currently take?
I’m trying NO-Xplode and, of course, and protein shakes. I take flaxseed oil too for the essential fatty acids. That is about it. I don’t believe in loading up with supplements.


Q. What are your stats such as height, weight, biceps, and waist?
My height is 5’10. My weight is between 185 to195 pounds. My biceps are 18 inches during off season and 16 inches during on season. My waist is34 inches.

Q. Give me an example of your diet. What do you normally eat each day?
I eat lots of protein (chicken and fish). I love red meat, but I usually only eat a steak once a month. I try to get at least 60 grams per day in the form of fat fee milk and egg whites, since they contain all nine essential amino acids, making them complete proteins. I eat brown rice and oatmeal, too, for carbohydrates.

And finally a very nice passage about his father:

Q. What do you consider to be important in life, and why?
Happiness. My father is the happiest man I have ever known. He has spent his entire life doing what he loves, which is working as a mechanic (the most honest and best one on the planet). He’s never made a lot of money and barely made enough to support the family when I was young, but he always had a smile on his face everyday. He still has that same attitude and it has been something I try to emulate in my own life.

Read the full interview on WorldPhysique.com
Jeffrey Beck's website: www.jbeckfitness.com

New CYM Model: Tomas Horak

New on CzechYoungMuscle: Tomas Horak, a young and very talented bodybuilder. Tomas started weight lifting at home when he was 16. Now his goal is to become a successful bodybuilder. This year he took part in his first contest, and he placed 3rd at the Czech Juniors Bodybuilding Championship.



You find high quality photos and videos with Tomas Horak on CzechYoungMuscle.

Matt W: Wake Boarder & Fitness Model

Allamericanguys' Matt W. is originally from Alabama, now residing in Florida. He's a clean cut, easy going and well rounded athletic guy. Matt is a college graduate and is currently exploring fitness modeling as a hobby/part time interest. Matt is also an avid wake boarder and currently training to make it pro in that field.

His stats:
Height: 6'0
Weight: 196


You find a big number of high quality photos and videos with Matt W. on Allamericanguys. New shots have just been added. You find them here.

Luke Guldan Talks Fitness

Tim Thomas & Jonathan Irizarry: Strong Shoulders

Bodybuilders Tim Thomas and Jonathan Irizarry train shoulders at Metroflex Gym in Arlington, Texas, only some weeks before Musclemania and other competitons.

Tyler Sarry: Winning Top Model

New on Allamericanguys: Tyler Sarry, who is 24 years old, height: 5'10, weight: 185. Tyler Sarry is an accomplished fitness/physique model from Ontario, Canada. He most recently won the 2009 Model Universe contest in Miami, Florida. Always striving to better himself, Tyler maintains a flawless physique year-round and is very nutrition-conscious. He considers himself an "Elite Personal Trainer/Nutritionist", specializing in "contest prep". So if you're a model/bodybuilder looking for great advice on achieving maximum results, Tyler is your man.


You find many high quality photos and videos with Tyler Sarry on Allamericanguys.

Shane Giese: Bigger, Harder, Stronger (2)

More impressions and pics from Shane Giese's new DVD "Bigger, Harder, Stronger", available at Repetrope. You find the description in the post below.





You find Shane Giese's DVD "Bigger, Harder, Stronger" here.

Shane Giese Back With: Bigger, Harder, Stronger

Repetrope presents a new DVD with the popular bodybuilder Shane Giese. On this DVD Shane Giese returns "Bigger, Harder, Stronger" to make his last attempt as a teen to win the Teen National Bodybuilding Championships. From Shane's own video journal you'll see him pound the weights in the weeks leading up to the contest, see him practice his posing and hear his contest prep regimen as his body slowly transforms into competition shape - the biggest, hardest and strongest he's ever been. You'll also see contest footage of Shane backstage at the Teen Nationals as he pumps up and then takes the stage as well as never-before-seen footage of Shane working out and posing in the gym the day after the Teen Nationals, shot exclusively by USAMuscle. Video footage leading up to the competition was shot by Shane. Footage at the contest and at the post-contest gym shoot were professionally shot by Repetrope/USAMsucle.





You find Shane Giese's DVD "Bigger, Harder, Stronger" here.