Superset to Burn More Calories!

Q.

SGT KEN,
Working out in the gym is getting boring. And, I seem to have reached a plateau. What do you do to make your workouts more interesting and intense?

Thanks,
PFC Devin B.

A.

PFC Devin,
Hello. Thanks for reaching out! What I like to do make my workouts more interesting and intense is Superset my entire fitness program. Supersets are where you organize multiple weight training or body resistance exercises and perform them with little or no rest in between each exercise. I try not to rest more than 45 seconds between exercises, unless completely necessary. This helps me reach target rates earlier in my fitness program and burn more calories in a shorter period of time.

Use the following formula for your fitness programming in the gym:

Weight Training Body Basics

Bulk Up – 3 sets of 4-6 repetitions each with Heavy resistance

Maintenance Drills – 3 sets of 8-12 repetitions each with Medium resistance

Sculpt Down – 3 sets of 15-20 repetitions each with Light to Moderate resistance

If you want a great program that will help you improve at push-ups, click here. Try it on Monday, Wednesday, and Friday, for two weeks, and let me know how it is working for you. If you want to try my favorite workout to Superset with, email me for a free copy at sgtken@gxonline.com. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Comments

[#1 Posted by: Chelsea]

Hi [i guess this is to anyone]
My names Chelsea and I just turned nineteen. I have been thinking about joining the military for about a year now. Thing is my weight is holding me back. Now Im not gonna make up an excuse for letting myself get this far, but i find it hard to stay motivated; even though this is something i really want to do. Do you possibly have any suggestions?

[#2 Posted by: Staff Sergeant Ken Weichert]

Chelsea,

Hello. Thanks for reaching out! According to the Center for Disease Control (CDC), over 600,000 Americans die every year from health problems caused by obesity. What we can probably deduce from that figure is that those people made a choice in their lives to 'give up' or to 'not care'. The great thing is that you care about your health, and that is why you are reaching out! My wife wrote a blog on this channel called OPERATION DIET DISSECTION, where she outlines the perfect way to slim down with what you eat. I encourage you to send me more information about yourself in order for me to determine a unique workout for you. I will need your height, weight, age, and current eating habits. Email it to sgtken@gxonline.com. In the meantime, feel free to use our core crushing workout called '8-minute abs' on the National Guard website. Go to http://1800goguard.com/fitness/fit.php?v=459&p=1&a=true and click on CORE, and listen to the audio version, or go to the blog called OPERATION PUSHING FOR POINTS, and download the pdf. Let me know how it works for you! HOOAH!

SGT Ken