Nutritional Value from Chicken

Uncategorized

rajatrrpalankar

-

January 7, 2018

Nutritional Value from Chicken

Chicken is a type of poultry that is high in protein and, when eaten without the skin, quite lean. Chicken is rich in many vitamins and minerals essential for human health,Skinless white meat chicken breast is the lowest in fat and calories, and is a good food choice for dieters as well as bodybuilders and everyone in-between.

Like beef, fish and other types of poultry, chicken is high in protein. Each ounce(28gm) of meat provides 7g protein. A typical portion is about 4 ounces or the size of a deck of cards and provides 28g protein. Also, like all animal protein foods and soy products, chicken is a complete protein food, meaning it contains all nine essential amino acids. Protein has many functions in the human body, including building body tissues and muscles.

Chicken is a carbohydrate-free food. According to Nutrition Data, skinless chicken breast provides the least amount of calories and fat, about 143 calories, 3g total fat and 1g saturated fat for half of a large boneless, skinless breast, or a 95g serving.

Chicken is a rich source of two B vitamins: niacin or vitamin B3 and vitamin B6. A 4-ounce portion meets 40 and 16 percent respectively of the recommended daily value, or DV. The most important function of niacin is in helping to release energy from carbohydrates. It also aids in the formation of red blood cells. The best food source of vitamin B6 is poultry. This nutrient performs the same functions as niacin but is also important for protein metabolism, is necessary for proper immune system function and helps produce certain neurotransmitters, or brain chemicals.

A 4-ounce portion of chicken is also rich in two minerals, phosphorus and selenium, meeting 16 and 30 percent of the DV for each, respectively. Phosphorus is essential for healthy, strong bones and teeth and is a part of all cell membranes in the human body. This mineral also helps activate the B vitamins. Selenium is important for immune system function and aids in regulating the thyroid hormone.

In brief Nutritional fact of Chicken

Nutritional value per 100 g (3.5 oz)

Energy 219 kcal

Carbohydrates 0 gm

Fat 12.56 gm

Saturated 3.5 gm

Monounsaturated 4.9 gm

Polyunsaturated 2.7 gm

Protein 24 gm

Isoleucine 1.2 gm

Leucine 1.7 gm

Lysine 2.1 gm

Iron 1.9 mg

Sodium 67 mg

Nutritional value in soybean

Uncategorized

rajatrrpalankar

-

January 7, 2018

0

Nutritional value in soybean

Soybean is best for nutritional diet as it contain more number of high protein. Each 100gm (1 cup) of soybean contain about 25 – 31 gm of protein persent in it, which is best source of high protein vegetarian bodybuilders, who cannot consume meat or fish. Soybeans are considered by many agencies, including the US Food and Drug Administration, to be a source of complete protein.A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body.For this reason, soy is considered to be a great source of protein for vegetarians

Soy contains compounds called phytoestrogens, which is basically a version of Female sex hormone “ESTROGEN” , but – Dont worry about Soybean phytoestrigens , those phytoestrogens do not act like estrogen in the male body. daily consuming about 100 gm of soybean does not increase ESTROGEN ,There’s ample evidence that soy doesn’t reduce Testosterone Levels or ruin muscle mass.

SOYBEAN PACKED WITH MACRONUTRIENTS.

One cup of edamame (boiled soybeans) contains 298 calories, 29 grams of protein, 17 grams of carbs and 15 grams of fat. One scoop of soy protein powder contains 120 calories, 25 grams of protein, 1 gram of carbs and 1.5 grams of fat.

the brief information

Nutrition Facts

Calories 446

Total Fat 20 g

Saturated fat 2.9 g

Polyunsaturated fat 11 g

Monounsaturated fat 4.4 g

Cholesterol 0 mg

Sodium 2 mg

Potassium 1,797 mg

Total Carbohydrate 30 g

Dietary fiber 9 g

Sugar 7 g

Protein 36 g

Calcium 27%

Iron 87%

Magnesium 70%

Vitamin C 10%

Vitamin B-6 20%

For so many reasons soy is a great addition to every woman’s diet. Soy can increase heart health, lower cancer risk, increase bone health, and alleviate countless menopausal symptoms. Soy protein contains less fat, no cholesterol and ten times as much fiber as animal protein. It is also much easier on your stomach making it a fantastic alternative to animal proteins and dairy products. All in all it seems soy is pure joy.

SOYBEAN HELP YOU IN RECOVERING MUSCLE TISSUES

Adding soy protein powder/ Boiled Soybean to both pre- and post-workout shakes is an excellent way to use soy’s plentiful antioxidants to improve recovery from exercise. Add it in a 1:1 ratio with whey.

IT INCREASES BLOOD FLOW AND HGH.

It’s not just good for antioxidants. Soy boosts nitricoxide levels, which increases blood flow to muscles and growth-hormone levels. Blood Flow will Increase by consuming Soybean after post-workout ,that will help your muscles tissues to grow quickly.

Hope this information on Soybeans Nutrition Help you to pain your proper diet plan.

What is Creatine ? How to use Creatine ? will it help in building muscles

Supplements

rajatrrpalankar

-

January 4, 2018

0

What is Creatine? how to use creatine?

Creatine is one of the most popular sports supplements on the market. It gives you the majority of energy for short-term, maximum exercise such as sprinting a 100m or lifting weights. But, creatine is also one of the most misunderstood sports supplements.

Creatine is naturally produced in your body from amino acids – the building blocks of protein.

It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain an appreciable amount of creatine.

This makes supplementing with creatine an inexpensive and efficient way to increase creatine intake.

How Does Creatine Work?

Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your body’s main source of energy. When creatine stores in your muscles are depleted, the production of ATP comes to a screeching halt and your energy is dramatically decreased. Supplementing with creatine increases the available fuel to power ATP, which can increase muscle strength, size and power output.

Who Can Benefit?

Supplementing with creatine is not just for bodybuilders; several types of athletes can benefit like sprinters, swimmers, and soccer players. Creatine supplementation also can help increase your strength, power, and muscle size making it useful for sports like football and hockey. But, creatine supplementation isn’t effective for exercise and events lasting more than 90 seconds, for example long-distance running.

creatine formula

how to use creatine? When to Take Creatine?

Creatine is supplemented through one of two ways.

The first way is called ‘loading.’ The loading phase requires taking 20 g of creatine in split doses for 5-7 days. Following the loading phase, 3-5 g of creative is supplemented daily. This is called the maintenance phase.

The idea of loading creatine is to saturate the muscle cells with creatine resulting in faster results. Supplementing with 3-5 g, without the loading phase, is the other method. Choosing this route will get you the same results as loading, but it will take you longer to experience the full benefits of creatine.

According to one study, taking creatine after your workout is best.

For the study, 19 male recreational bodybuilders were randomly divided into two groups. One group took 5 g of creatime before their workout while the other group took 5 g after their workout. For 4 weeks, the men trained 5 days a week and kept their protein intake similar.

Note: When you are intake creatine product minimum 3 letter of water is very important

What is BCAA ? What are Benefits of BCAA ?

Supplements

rajatrrpalankar

-

December 31, 2017

0

What is BCAA ?

BCAA stands for ” branched-chain amino acids ” is an combination of 3 amino acids namely ( leucine, isoleucine and valine ).

The BCAAs in whey are peptide-bound to other amino acids and, in order to be effective, must be liberated through digestion and then absorbed into the bloodstream. Even though whey protein is relatively fast digesting, it still takes several hours for all the amino acids to be liberated and absorbed into the bloodstream.

BCAAs in supplement form, however, are free-form, require no digestion, and are rapidly absorbed into the bloodstream. They spike blood amino acid levels to a much greater and faster extent than peptide-bound aminos. Even a few grams of free-form BCAAs will spike BCAA plasma levels to a much greater extent than 30 grams of whey protein, thereby having a more immediate impact on protein synthesis and protein degradation.

The Many Benefits Of Branched-Chain Amino Acid Supplements

BCAA help you in protecting your muscles against the catabolic effects of dieting!
metabolites were significant indicator of lean mass in a young and middle aged adults.
BCAA trigger proteins synthesis and inhibits the break down of muscles cells.
improved glucose and insulin sensitivity.
BCAA role in muscles is to increase energy production during exercise,
Energy is the reason BCAA are used mostly by athletics.
they improve training motivation.

ARE BCAAs USEFULL ??

#1 : BCAA Enhance muscle protein synthesis

#2 : Leucine – enriched BCAA equalize muscle building between old & young.

#3 : BCAA increase Fat Burning and ca support Fat loss.

#4 : BCAA suppost Hormone balance during Intense Training.

#5 : BCAA may inprove strenth development with training.

#6 : BCAA Enhance Endurance Performance and decrease Fatigue.

#7 : BCAA Decrease muscles soreness & DOMS for Greater Training Frequency.

#8 : BCAA prevent muscle loss Durning Long Duration Exercise.

#9 : BCAA improved Insulin Health & may reduce Diabetes Risk.

BCAA HELP US TO KEEP YOUNG AND FIT , TELL THIS TO YOUR GRANDPARENTS AND PARENTS

best protein food for muscle gain in home

Uncategorized

rajatrrpalankar

-

December 30, 2017

0

best protein food for muscle gain in home

(1) Soybeans

Aside from water, soybeans are mainly composed of protein, but they also contain good amounts of carbs and fat.Soybeans are rich in fat,soybeans are classified as oilseeds and are often used to make soybean oil.Soybeans contain a fair amount of both soluble and insoluble fibers.

Nutrition available per 100gm

Calories 446

Total fat 20g

Cholestrol 0 mg

Sodium 2 mg

Potassium 1797 mg

total carbohydrate 30 g

protein 35 g

(2) Wheat germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine. This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that’s a perfect food before workouts.

Nutrition available per 100gm

Calories 339

Total fat 2.5 g

Cholestrol 0 mg

Sodium 2 mg

Potassium 431 mg

total carbohydrate 71 g

protein 14 g

(3) Brown rice
Brown rice and white rice have similar amounts of calories and carbohydrates, A brown rice slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

Nutrition available per 100gm

Calories 111

Total fat 0.9g

Cholestrol 0 mg

Sodium 5mg

Potassium 43mg

total carbohydrate 23g

protein 2.6g

(4) Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts. As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving (right table). Numerous other essential nutrients are present in low amounts (right table).

Nutrition available per 100gm

Calories 47

Total fat 0.1g

Cholestrol 0 mg

Sodium 0 mg

Potassium 181 mg

total carbohydrate 12 g

protein 1.0 g

(5) Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn’t due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found. If you’re worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Nutrition available per 100gm

Calories 155

Total fat 11 g

Cholestrol 373 mg

Sodium 124 mg

Potassium 126 mg

total carbohydrate 1.1 g

protein 13 g

(6) Milk (organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

Milk contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.The nutritional value of milk is so well known that people all around the world include it as a staple part of their diet. Adding it to your daily diet can also help you to achieve a well-balanced diet. It is an ideal source of nutrients such as vitamin A, B12, D calcium, carbohydrates, phosphorous, selenium, magnesium, protein, zinc, and riboflavin. The Teagasc Dairy Products Research Center at Moorepark, Fermoy has reported recent research on using milk to neutralize the cholesterol content of the body. Most of the caloric content in it comes from the natural sugars found in it. These are essential to the overall functioning and health of the body, and they reduce the chances of a number of deficiencies, and boost health in a variety of ways! Let’s explore more about the important impact of milk and its products on our health!

Nutrition available per 100gm

Calories 42

Total fat 1 g

Cholestrol 5 mg

Sodium 44 mg

Potassium 150 mg

total carbohydrate 5 g

protein 6.4 g

(7) Spinach

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids),manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E,calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline.

Nutrition available per 100gm

Calories 23

Total fat 0.4 g

Cholestrol 0 mg

Sodium 79 mg

Potassium 558 mg

total carbohydrate 3.6 g

protein 2.9 g

The above listed food are the best source of protein food available at home for building muscles gains, good nutritions food diet plans

when to do pushups ? daily pushups is that ok ?

Workouts

rajatrrpalankar

-

December 29, 2017

0

when to do pushups ? daily pushups is that ok ?

Lets begin with introducing you with pushups

What is pushups ? how to do pushups ?

A push-up is a total-body functional movement execerise that help you to increase strength and has the added benefit of engaging the core and lower body. Since it’s a body weight exercise, it can be done just about anywhere at gym ,floor,gardan,home .

Pushups is one of the workout that help you in buiding chest ,triceps and biceps as well.

They are also used as common form of punishment used in the military, school sport, or in some martial arts disciplines.

How to do pushups ? pushups for beginners.

Begin in a plank position with your arms straight, Your shoulders should be over your wrists and your body should form a straight line from head to toe.

At this plank position keep you straight

(a). Next, slowly bend your elbows and lower your chest towards the floor

(b). Then, press upwards back to plank position

(c). Completed

makeup with 3 sets

Set 1 10 pushups

set 2 8 pushups

Set 4 6 pushups

Day by Day increase the number of pushups to make yourself strong in doing pushups .

When to do pushups daily pushups is that ok ?

What Happen If You Do Push-Ups Every Day | Good or Bad?

When you do exercise for particular muscles part of body for example : chest , pushup,shoulder or pullups. each muscles need some time to get recovered / repaired , the speed of repairing can be increased by in taking more number of proteins.

So When you are training your muscles the muscle get tear , so the muscles need to get repaired and it need time to get completed recovered . so there must be some period of break time for each trained muscles. there fore in short we must give time for each muscles.

The primary focus of pushups is on Chest , triceps ,shoulder

if you are training pushups daily then it might be wrong thing you are doing at you gym . you might ask me what is wrong in daily < pushups > ?? , the wrong here is that your are activating all the muscles that effects by pushups and you are not giving time for that muscles to get recovered . therefore that muscles that you are training daily will not grow soon .

so i have cleared your dought.

When should i do pushups ?

the best time to do pushups workout is when the day comes for example : do pushups when day routine is chest , and triceps or shoulder , this is the best time to train you chest muscles by doing pushups.

5 Best Chest Exercises For Building Muscle

Workouts

rajatrrpalankar

-

December 28, 2017

0

5 Best Chest Exercises For Building Muscle

Here are our top 10 pec-building picks. here are our top 10 chest-building exercises, ranked in no particular order.

1. Barbell Bench Press

You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight, This Barbell Bench press is easy to left heavy weight easily then that of dumbell press.There are plenty of bench-press programs you can follow to increase your strength.

start of your chest workout for heavy sets in lower rep. you can use weight up to 30 kg if you are beginner , then after day by day increase the weight .

set 3

10 kg 20 rep (on both side i.e total 20 kg)

12kg 15rep (on both side i.e total 24 kg)

15kg 10rep (on both side i.e total 30 kg)

2. Flat Bench Dumbbell Press

With dumbells press, each side of your body must work equally , dumbbells are harder to control than a barbell. Flat dumbbell presses allow you to hoist a fairly heavy weight

start of your chest workout for heavy sets in lower rep ranges.

if you are working with Barbell bench we usually dont recommend to work with dumbell press .

which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle

set 3

5 kg 20 rep (on both side i.e total 10 kg)

7.5kg 15rep (on both side i.e total 14 kg)

10kg 10rep (on both side i.e total 10 kg)

3. Seated Machine Chest Press

The machine press has some unique benefits.it’s easier to slow down the repetition,Stack-loaded machines are also great for quickly doing dropsets.EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations

you should do machine exercises at the end of your workout . for those who are here to build muscles ,machines give you a greater chance to pump.

set 3

15 kg 20 rep

20 kg 15rep

30 kg 10rep

4. Dips For Chest

Dips is excerise to train our chest , as it also effect on triceps .

how to do :

Put your feet up behind you,

lean forward as far as possible and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

If you’re strong, this lower-chest move makes a great finisher; if you’re not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

sets 3

8 dips reps

5 dips reps

4 dips reps

5. Incline Bench Cable Fly

Do this Excerise as shown in pics .

It’s an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12).

sets 3

15 reps 10 kgs

10 reps 15 kgs

8 reps 20 kgs

Top 5 protein Supplement for Muscle Growth

Supplements

rajatrrpalankar

-

December 27, 2017

0

Top 5 protein Supplement for Muscle Growth.

Protein supplement Helps you in recovering Muscles cells , protein supplements also helpfull to make bones strong, hair . consisting of one or more long chains of amino acid residues. Proteins perform a vast array of functions within organisms

Dietary supplements
Bodybuilding supplement
Protein bar

1 . Gold Standard 100% Whey

Gold Standard 100% Whey

24g of Whey Protein with Amino Acids for Muscle Recovery and Growth*
Muscle Building Whey Protein Powder.
Whey protein isolates are the purest form of whey and the main ingredient in Gold Standard 100% Whey.
Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without making Gold Standard 100% Whey the standard all other proteins are measured against.
Amount of nutrition per serving
serving size scoop (30.4gm)
Calories 120
Fat 1.5g
Cholesteral 30mg
Sodium 60mg
sugars 1g
Protein 24g
calcium 10%
Iron 2%

2 .Syntha-6

Syntha-6

22g of an Ultra-Premium Blended Protein Formula for Use Anytime, Day or Night
Formulated with 10 Grams of Essential Amino Acids Per Serving
Amount of nutrition per serving
serving size scoop (30.4gm)
Calories 200
Fat 6.2g
Cholesteral 55mg
Sodium 180mg
potassium 180mg
sugars 1g
Protein 22g
calcium 15%
Iron 2%

3. Pro JYM

Pro JYM

Amount of nutrition per serving
serving size scoop (30.4gm)
Calories 140
Fat 2.5g
Cholesteral 15mg
Sodium 120mg
potassium 115mg
sugars 2g
Protein 24g
calcium 40%
Iron 3%

4. ISO 100

ISO 100

Hydrolyzed 100% Whey Protein Isolate

Amount of nutrition per serving
serving size scoop (30.4gm)
Calories 110
Fat 0g
Cholesteral 10mg
Sodium 160mg
potassium 100mg
sugars 1g
Protein 25g
calcium 10%
Iron 0%

5. NITRO-TECH 100% Whey Gold

Nitro-tech 100% whey protein
Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein
Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate
Amount of nutrition per serving
serving size scoop (30.4gm)
Calories 120
Fat 2g
Cholesteral 65mg
Sodium 150mg
potassium 100mg
sugars 2g
Protein 24g
calcium 10%
Iron 3%

how to lose weight by jogging

Workouts

rajatrrpalankar

-

December 26, 2017

0

how to loss weight by jogging

Let Me Introduce you with Jogging

Defination of Jogging

Jogging is a form of running at a slow speed. The main intention is to increase physical fitness with less stress on the body, or to maintain a steady speed for longer periods of time. Performed over long distances,One definition describes jogging as running slower than 6 miles per hour (10 km/h).

Jogging Benefits

According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging.

While jogging on a treadmill will provide health benefits such as cancer prevention and Weight loss.

Jogging prevent your from Heart Desease like Heart attacks , Blood Pressure,

outdoors jogging can have the additional benefits of increased energy and concentration. Jogging outdoors is a better way to improve energy levels and advance mood than that of using treadmill at the gym.

It also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation and assists in preserving a balanced weight gain.

Jogging Improves Mental Fitness .

Ok So lets Start with

How to Lose Weight by Jogging ?

If you want to lose weight, Early morning jogging is one of the most effective exercises, as Jogging burns most of the calories then that of any other cardio excerises, jogging is the best excerises to get lean fit body.

Step 1 : Set your goal for weight loss

Keep record of your weight each week to see your progress.

lossing about 1 to 2 lbs weight per week is best sign of having good Jogging roal you weight ,

Lossing One pound is equivalent to about burning 3,500 calories, so if you burn 500 more calories than you consume each day, you will lose about 1 lb. in a week.

Step 2 : Set time for Jogging program

Follow a regular running program of 30-minute jogging sessions. continously run for 30 minute without stoping , is you feel tired running(jogging) take a rest by walking ( keep in mind : dont sit to take rest ) , and every day increase the amount of running by adding 5 min more.

You should jog three to five times a week,

during the first 20 minutes of your jogging session, you’re only burning calories from the food you consumed that day.

there after 20 minute you body will start burning calories present in you body fat percentage (remember to keep your heart rate up so that your body will start burning stored fat as fuel)

Step 3 : Your intensity is to burn calories

You can increase your intensity by running faster.

A 150-lb. runner who runs at a speed of 6 miles per hour for 20 minutes, for instance, burns about 228 calories.

If he/she steps up her pace to run at a speed of 8 miles per hour for the same amount of time,

He/She will burn more calories — 306.

Things You’ll Need for jogging

Comfortable running clothes
Running shoes
Timer or running watch
Heart Rate smart watch
pedometer checker (steps counter)

What is Circuit Training ? What are Benefits of Circuit Training ?

Workouts

rajatrrpalankar

-

December 25, 2017

0

What is circuit training?

first of all Circuit training is a form of body conditioning or endurance training or resistance training using high-intensit , and it also targets strength building or muscular endurance.

Circuit training involves doing a set number of exercises, back-to-back in quick succession, for rounds — or “circuits.” The rest time between circuits is generally very low, and the rest time between exercises is ideally non-existent.

This is a high-intensity form of training which can be done with machines, free weights, or body weight. A basic circuit training routine could be something like 20 pushups, followed by 20 squats, then 20 burpees, rinse and repeat for 10 rounds as a result.

The program was developed by R.E. Morgan and G.T. Adamson in 1957 at the University of Leeds in England.

What are the benefits of circuit training?

Circuit Training a classic form of HIIT (High-Intensity Interval Training).

HIIT has been shown to be effective at promoting fat loss, is known to boost aerobic and anaerobic fitness significantly, significantly lowers insulin resistance(reducing the risk of Type 2 diabetes), and increases muscle mass. circuit training in the weights room include that it allows you to get your workout done in a hurry — typically no more than 20 minutes for a full body session. don’t need to spend an extra 30 minutes on a treadmill once you’re done lifting.

Create your own circuit training routine

The idea of a circuit training session is essentially to get a full-body workout in a hurry,

Your circuit training routine can include any combination of exercises you like, for as many rounds as you think you can manage. The key is in moving directly from one exercise to the next, and keeping your rest breaks between circuits as short as possible — around 30 seconds.

Here are some exercise circuit training workout.

Cable chest press
Cable rows
Seated chest press machine
Dumbbell chest press
Dumbbell bent over rows
Leg press
Dumbbell overhead press
Chin-ups
Push-ups
Dumbbell lunges
Smith machine squats
Lat pulldown machine
Dumbbell flyes
Bodyweight jump squats

Here is the Best Example For Circuit Workout Training.