For over ten years now, I have been a drug-free competitive bodybuilder, and I can tell you first hand what it takes to develop a muscular physique. In this article, I want to discuss with you my top 5 tips for increasing strength and building lean muscle.
Tip #1 Stick with the basic exercises! You heard me correctly. Do exercises that place a higher demand on your body and involve more muscle groups then just one. Examples include squats, presses, dips, chins, rows, and deadlifts. If you don't know how to do them properly, hire a personal trainer or if you have pain seek an orthopedic, chiropractor, or physical therapist. These exercises will give you more "bang for your buck."
Tip #2 Vary your repetitions and weight loads! The human body possesses different types of muscle fibers, and in order to recruit these different types, you need to work with higher repetitions and lower repetitions. Rest intervals between sets, tempo, within the set, and how hard you workout will all greatly affect your end results. What I mean by that is if you want just strength, generally workout with loads between 3-5 repetitions, and rest up to 3 minutes or more between sets. If it's strength and size train with loads between 8-15 repetitions and rest 90-120 seconds between sets, and pay close attention on how fast you move the weight (a bit slower here). And lastly if it's endurance, seek extremely high reps, 30, 50, or more. This may be good for say boxers and swimmers who need tons of endurance.
Tip #3 Increase your Carbohydrates to at least 2x's your Body weight! If for example you weigh 200lbs now, aim for at least 400grams in carbohydrates per day. This may sound like a lot, and you may not be able to do it right away, but trust me this is one of the KEYS to increasing lean muscle mass. I'm not talking about carbs from ice cream and pizza, but "clean carbs" from oats, sweet potatoes, brown rice, and whole-wheat pastas. By doing this you store a lot of sugar in your muscles, known as glycogen and that gives you killer workouts. Also gives your body a constant flow of the hormone insulin, which is critical in obtaining more muscle.
Tip #4 Eat about one to one and a half grams of quality Protein per lb. of bodyweight! Eating this amount of protein will ensure that you are getting in enough. Remember, your not a sedentary person and your body demands more of this macronutrient in your diet to help keep the building process growing. I find that a lot of individuals are lacking when it comes to protein. You can get some through quality foods like lean steak (filet, flank, london broil), chicken breast, turkey breast and fish. You can also supplement with a high quality whey and casein protein, which is ideal for before bedtime. Keep in mind protein has a high thermic effect on the body, meaning it helps raise the metabolism because it requires a high amount of calories just to break it down.
Tip# 5 Get Enough Sleep! I understand this may be a hard one, but is very critical for you if you want to get more muscular. You see your body releases it's repair hormones at a higher level at night, usually between 10p.m. and 2a.m. It's the peak time when your body is regenerating and repairing. This is a big factor in you gaining the quality muscle your want to obtain. I suggest 7-8 hours each night. If you can't get that in, try taking a 30 minute nap at sometime during the day before sleep to allow the body to recover from the day's stress and workout.
Yoga Breathing Exercise Fundamentals
One of the most common comments I hear from others within my yoga class and yoga beginners alike is that they find yoga breathing exercises the most beneficial, but also the hardest set of asanas to master.
It's true when many traditional and alternative medicines describe breathing as the very essence of existing. Breathing is one of the primary rhythms we see in life which include sleep awake, birth and death, light and dark.
With this in mind, it's no wonder that significant studies have been done to examine the role breathing has on aspects of our life such as health, emotional well being, relationships and the state of society in general.
In yoga, the breath is known as a rather unifying principle called prana, a wide-reaching energy that can bridge body, mind and spirit together in a harmony that is the basis of yoga and meditation. Yoga breathing exercise then becomes the set of yoga breathing techniques seeking to maximize this universal energy that exists inherently in all of us.
Those who practice yoga believe that this state of harmony is natural and that there are many aspects of life that pull apart our inner harmony. Yoga breathing exercise is one of the basic fundamental techniques we can use to control and even eliminate the impact external forces have on our overall health and well-being.
Take our fight or flight response as one example. The instinctual fight or flight response served our ancestors well, arising infrequently to keep our ancestors out of danger and harm. Today, most of us suffer from an almost chronic, permanent fight or flight response triggering symptoms that lead to digestive problems, high blood pressure, deterioration of the arteries and many other stress-related illnesses.
Yoga breathing exercises tackle this chronic stress response by breaking through the mind-body response and re-focusing us on our natural state of internal harmony.
YOGA BREATHING EXERCISE BASICS
The good news is that we don't have to master yoga breathing exercises to realize the benefits, but it is important that yoga breathing techniques follow a few basic guidelines.
1. Practice Breathing. First and foremost is that we must give ourselves the permission, time and motivation to improve our breathing through exercise. Yoga breathing techniques are proven to help master control over our mind and bodies, but it can only work if you commit to a disciplined program over a period of several months.
2. Understand the Physiology of Breathing. A large part of advanced yoga breathing techniques involves altering the inhale and exhalation speed as well as controlling the depth of breathing exercise. The goal of yoga breathing (pranayama) is to ease the mind and heart, but also increase the oxygenation of the cells within your body - otherwise known as the process of respiration. To master pranayama, your mind pictures the exhalation of toxicity and gas while on inhale, your mind envisions clean, pure oxygen feeding your body.
3. Become Aware of your body as it breathes. Yoga breathing techniques stress the role of your body, your abdomen, your ribs, your thorax and chest as well as your lungs in the yoga breathing process. For example, when you practice deep breathing, the puffing out of the abdomen is a critical indicator that you are taking in enough breath to accomplish adequate oxygenation. Truly mastering pranayama (yoga breathing) is only possible when you become aware of your breathing rhythms in any activity at any time of day.
4. Focus on both inhalation and exhalation. When I first started yoga breathing techniques, I focused almost entirely on the inhalation, making sure I was taking a truly deep breath, without focusing at all on how I was letting the air out of my body. In fact, exhalation is just as important to the success of yoga breathing exercises. Focus on a consistent, controlled release rather than a jerky, uncontrolled release.
The long-term health benefits of yoga breathing exercise are thought to be significant, but I can tell you that the short-term increase in energy, focus, peace and brain power you gain from just a 5-minute yoga breathing technique are incredibly powerful to your overall well being, productivity and happiness.
It's true when many traditional and alternative medicines describe breathing as the very essence of existing. Breathing is one of the primary rhythms we see in life which include sleep awake, birth and death, light and dark.
With this in mind, it's no wonder that significant studies have been done to examine the role breathing has on aspects of our life such as health, emotional well being, relationships and the state of society in general.
In yoga, the breath is known as a rather unifying principle called prana, a wide-reaching energy that can bridge body, mind and spirit together in a harmony that is the basis of yoga and meditation. Yoga breathing exercise then becomes the set of yoga breathing techniques seeking to maximize this universal energy that exists inherently in all of us.
Those who practice yoga believe that this state of harmony is natural and that there are many aspects of life that pull apart our inner harmony. Yoga breathing exercise is one of the basic fundamental techniques we can use to control and even eliminate the impact external forces have on our overall health and well-being.
Take our fight or flight response as one example. The instinctual fight or flight response served our ancestors well, arising infrequently to keep our ancestors out of danger and harm. Today, most of us suffer from an almost chronic, permanent fight or flight response triggering symptoms that lead to digestive problems, high blood pressure, deterioration of the arteries and many other stress-related illnesses.
Yoga breathing exercises tackle this chronic stress response by breaking through the mind-body response and re-focusing us on our natural state of internal harmony.
YOGA BREATHING EXERCISE BASICS
The good news is that we don't have to master yoga breathing exercises to realize the benefits, but it is important that yoga breathing techniques follow a few basic guidelines.
1. Practice Breathing. First and foremost is that we must give ourselves the permission, time and motivation to improve our breathing through exercise. Yoga breathing techniques are proven to help master control over our mind and bodies, but it can only work if you commit to a disciplined program over a period of several months.
2. Understand the Physiology of Breathing. A large part of advanced yoga breathing techniques involves altering the inhale and exhalation speed as well as controlling the depth of breathing exercise. The goal of yoga breathing (pranayama) is to ease the mind and heart, but also increase the oxygenation of the cells within your body - otherwise known as the process of respiration. To master pranayama, your mind pictures the exhalation of toxicity and gas while on inhale, your mind envisions clean, pure oxygen feeding your body.
3. Become Aware of your body as it breathes. Yoga breathing techniques stress the role of your body, your abdomen, your ribs, your thorax and chest as well as your lungs in the yoga breathing process. For example, when you practice deep breathing, the puffing out of the abdomen is a critical indicator that you are taking in enough breath to accomplish adequate oxygenation. Truly mastering pranayama (yoga breathing) is only possible when you become aware of your breathing rhythms in any activity at any time of day.
4. Focus on both inhalation and exhalation. When I first started yoga breathing techniques, I focused almost entirely on the inhalation, making sure I was taking a truly deep breath, without focusing at all on how I was letting the air out of my body. In fact, exhalation is just as important to the success of yoga breathing exercises. Focus on a consistent, controlled release rather than a jerky, uncontrolled release.
The long-term health benefits of yoga breathing exercise are thought to be significant, but I can tell you that the short-term increase in energy, focus, peace and brain power you gain from just a 5-minute yoga breathing technique are incredibly powerful to your overall well being, productivity and happiness.
Yoga As Part Of An Anti-Aging Plan
While the topics under discussion are obviously yoga and having or making an anti-aging plan, it has become obvious over the last few years that anything done to improve personal health, increase flexibility, optimize the cardiovascular system, improve strength, increase the efficiency of organs and glands, and/or keep a person mentally alert and feeling glad to be alive has a place in any anti-aging plan.
Even though my contention is certainly going to be that yoga can produce all the effects mentioned, and maybe more, some people will simply not be attuned to donning a leotard, lighting candles, chanting to the tunes of other-worldly CD's, and attempting to bend their bodies into positions they know they cannot attain anyway!
There will be people interested in the aging process who are genuinely willing to do a lot to create an effective anti-aging plan but who are just not interested in yoga. While I cannot address each possible consideration in such a short article which is dedicated to the specific topic of yoga, I can say that any exercise program or regular activity can produce many similar physical results. Regularly challenging the mind, by puzzles, by learning new skills, or by placing oneself in social situations rather than withdrawing from them can certainly help maintain not only intellectual vigor but encourage physical activity and help defend the body against the effects of an unrestrained aging process. Attention to proper nutrition is valuable in this process as well.
In fact, there is no reason why anyone should not, or would not, use all of the above suggestions as part of an anti-aging plan whether they practice yoga or not! Yoga, while effective in this plan is not the only thing that someone should be doing, nor should they wait until they are "old" to begin the process. In fact, the sooner the better. Starting a child on a path that includes health, fitness, intellectual stimulation and growth, and a love of life and the people around us is a means of insuring that the child will, as Mr. Spock says, "Live long and prosper."
To speak in generalities about yoga as part of an anti-aging plan is a simple task. It produces physical fitness, encourages overall health of mind and body, helps keep the intellect stimulated, helps with the removal of toxins from the body, increases flexibility, helps improve the effectiveness of the immune system...the list goes on.
However, what can be said specifically about yoga and aging? After all, those comments are just words that I have placed upon a page.
Well, others have placed such words as well, and have been applauded by the medical community as well as the general public. For example, in their acclaimed book "YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger", authors Michael F. Roizen, Mehmet Oz, who are concentrating on the physical side of life, applaud the daily practice of yoga as it relates both to life and to aging. The authors are both MD's. Dr. Roizen has provided health care to eight Nobel Peace Prize winners and more than 100 Fortune 500 CEOs and CFOs, and countless others. He has been in the Best Doctors in America since 1989. Dr. Oz is professor and vice-chairman of surgery at Columbia University. He is also medical director of the Integrated Medicine Center and director of the Heart Institute, New York Presbyterian/Columbia Medical Center.
Below is an excerpt from an interview conducted by WebMD.com. Dr. Roizen is speaking in response to a question about the daily practice of a short yoga program:
"Physical activity has three major components:
* Any activity -- such as walking.
* Strength building activity -- such as lifting weights.
* Stamina activity -- such as any activity that gets you to sweat in a cold room. Yoga constitutes two of those, that is, any activity and resistance activity because you are holding a body part in a position that gains strength.
All of these activities decrease aging of your arteries, decrease aging of your immune system, make your hormone system youthful and increase muscular skeletal strength, keeping your bones and muscles stronger. By keeping your immune system younger, this little activity of five minutes a day helps prevent cancer and immune dysfunction, which prevents things like infections and many forms of arthritis."
Additionally, the regular practice of yoga breathing throughout a full yoga workout can assist with improvement in cardiovascular health, while it is possibly a good idea to include some sort of cardio specific activity. Regular practice of yoga creates a state similar to meditation which has been shown to improve mental acuity and reduce stress, a major player in aging. It obviously increases flexibility and improves balance. Regular practice of yoga can improve the functioning of internal organs and glands, and aids in digestion.
Also, despite the arguments against yoga earlier in this article, No special clothing is required, nor does any specific type of atmosphere need to be created. I travel a lot, and have often done my yoga routine in my underwear on a small strip of floor beside the bed while my wife watched the news on TV. While setting the stage properly can assist with some of the concentration and attitude that makes for a more highly effective yoga session, it can be done anytime, anywhere, by anybody.
Nor is the ability to convert yourself into a pretzel required. The goal of any yoga practitioner is to do what he or she can to achieve the posture or movement. The people shown in pictures are the ones who have gotten to that point generally after years of practice, and, as in any activity, some are just going to be better at it than others. Regularly doing what you CAN do to the best of your ability will return positive results.
My recommendation? It's obvious. I believe that yoga can be an effective part of an anti-aging plan even if it is not the only part.
Even though my contention is certainly going to be that yoga can produce all the effects mentioned, and maybe more, some people will simply not be attuned to donning a leotard, lighting candles, chanting to the tunes of other-worldly CD's, and attempting to bend their bodies into positions they know they cannot attain anyway!
There will be people interested in the aging process who are genuinely willing to do a lot to create an effective anti-aging plan but who are just not interested in yoga. While I cannot address each possible consideration in such a short article which is dedicated to the specific topic of yoga, I can say that any exercise program or regular activity can produce many similar physical results. Regularly challenging the mind, by puzzles, by learning new skills, or by placing oneself in social situations rather than withdrawing from them can certainly help maintain not only intellectual vigor but encourage physical activity and help defend the body against the effects of an unrestrained aging process. Attention to proper nutrition is valuable in this process as well.
In fact, there is no reason why anyone should not, or would not, use all of the above suggestions as part of an anti-aging plan whether they practice yoga or not! Yoga, while effective in this plan is not the only thing that someone should be doing, nor should they wait until they are "old" to begin the process. In fact, the sooner the better. Starting a child on a path that includes health, fitness, intellectual stimulation and growth, and a love of life and the people around us is a means of insuring that the child will, as Mr. Spock says, "Live long and prosper."
To speak in generalities about yoga as part of an anti-aging plan is a simple task. It produces physical fitness, encourages overall health of mind and body, helps keep the intellect stimulated, helps with the removal of toxins from the body, increases flexibility, helps improve the effectiveness of the immune system...the list goes on.
However, what can be said specifically about yoga and aging? After all, those comments are just words that I have placed upon a page.
Well, others have placed such words as well, and have been applauded by the medical community as well as the general public. For example, in their acclaimed book "YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger", authors Michael F. Roizen, Mehmet Oz, who are concentrating on the physical side of life, applaud the daily practice of yoga as it relates both to life and to aging. The authors are both MD's. Dr. Roizen has provided health care to eight Nobel Peace Prize winners and more than 100 Fortune 500 CEOs and CFOs, and countless others. He has been in the Best Doctors in America since 1989. Dr. Oz is professor and vice-chairman of surgery at Columbia University. He is also medical director of the Integrated Medicine Center and director of the Heart Institute, New York Presbyterian/Columbia Medical Center.
Below is an excerpt from an interview conducted by WebMD.com. Dr. Roizen is speaking in response to a question about the daily practice of a short yoga program:
"Physical activity has three major components:
* Any activity -- such as walking.
* Strength building activity -- such as lifting weights.
* Stamina activity -- such as any activity that gets you to sweat in a cold room. Yoga constitutes two of those, that is, any activity and resistance activity because you are holding a body part in a position that gains strength.
All of these activities decrease aging of your arteries, decrease aging of your immune system, make your hormone system youthful and increase muscular skeletal strength, keeping your bones and muscles stronger. By keeping your immune system younger, this little activity of five minutes a day helps prevent cancer and immune dysfunction, which prevents things like infections and many forms of arthritis."
Additionally, the regular practice of yoga breathing throughout a full yoga workout can assist with improvement in cardiovascular health, while it is possibly a good idea to include some sort of cardio specific activity. Regular practice of yoga creates a state similar to meditation which has been shown to improve mental acuity and reduce stress, a major player in aging. It obviously increases flexibility and improves balance. Regular practice of yoga can improve the functioning of internal organs and glands, and aids in digestion.
Also, despite the arguments against yoga earlier in this article, No special clothing is required, nor does any specific type of atmosphere need to be created. I travel a lot, and have often done my yoga routine in my underwear on a small strip of floor beside the bed while my wife watched the news on TV. While setting the stage properly can assist with some of the concentration and attitude that makes for a more highly effective yoga session, it can be done anytime, anywhere, by anybody.
Nor is the ability to convert yourself into a pretzel required. The goal of any yoga practitioner is to do what he or she can to achieve the posture or movement. The people shown in pictures are the ones who have gotten to that point generally after years of practice, and, as in any activity, some are just going to be better at it than others. Regularly doing what you CAN do to the best of your ability will return positive results.
My recommendation? It's obvious. I believe that yoga can be an effective part of an anti-aging plan even if it is not the only part.
The Benefits of Whole Body Vibration
Want to find something new to add to your current workout, increasing muscle and bone strength in the process? Then whole body vibration is the thing for you! The fact of the matter is that body vibration has been around for quite a few years, as the initial experiments were performed throughout the 1960s in Eastern Europe. Russian scientists took these studies to the next level, developing the technology to help regain the loss of muscle strength and bone density in cosmonauts while on space missions. This technology is directly responsible for the Russian Cosmonauts ability to spend 420 days in space.
1993 saw whole body vibration head more into the private circuit when Novotec Medical in Germany continued research in whole body vibration and a system thats been referred to as the Galileo system (VibraFlex in the US/Canada). Novotec Medical is credited for creating the worlds first commercial side alternating vibration machine in 1999.
There are basically 2 types of platforms for which whole body vibration is done on the patented Galileo/VibraFlex System, which is the tilting/side-alternating one (ensures vibration is not transferred to the head), and the regular, vertical platform. The results between the two will vary significantly, so be sure to recognize the difference when needed. The outcome for this particular page is in reference to the Galileo/VibraFlex.
Novotec did plenty of its own research in continental Europe and the United Kingdom for the Galileo/VibraFlex System, including the affect of Vibrostimulation on an athletes performance. The study showed that in 96% of the cases (including men and women, predominantly swimmers and cyclists), a positive effect was present. All studies regarding the long-term effects of the Galileo/VibraFlex System of whole body vibration only improved performance after the 6-month mark.
From a medical point of view, whole body vibration in combination with regular exercise can help prevent bone loss in early post-menopausal women, can help slow the progression of Parkinsons disease and even help to regain some movements. Whole body vibration alone has been quoted as successfully inducing reflex standing in patients with spinal cord injuries.
Rehabilitation has seen its fair share of improvements with the use of whole body vibration. Its been used in the treatment of lower back pain comparing it to lumbar extensions. Testing revealed the two different treatments had similar results, but whole body vibration has less of a stress effect on the subjects.
When it comes to working with the elderly, whole body vibration has improved the balance and decreased the fall risk of those falling within the group. Its even been known to improve the quality of life of the elderly who have been lucky enough to participate in whole body vibration therapy.
1993 saw whole body vibration head more into the private circuit when Novotec Medical in Germany continued research in whole body vibration and a system thats been referred to as the Galileo system (VibraFlex in the US/Canada). Novotec Medical is credited for creating the worlds first commercial side alternating vibration machine in 1999.
There are basically 2 types of platforms for which whole body vibration is done on the patented Galileo/VibraFlex System, which is the tilting/side-alternating one (ensures vibration is not transferred to the head), and the regular, vertical platform. The results between the two will vary significantly, so be sure to recognize the difference when needed. The outcome for this particular page is in reference to the Galileo/VibraFlex.
Novotec did plenty of its own research in continental Europe and the United Kingdom for the Galileo/VibraFlex System, including the affect of Vibrostimulation on an athletes performance. The study showed that in 96% of the cases (including men and women, predominantly swimmers and cyclists), a positive effect was present. All studies regarding the long-term effects of the Galileo/VibraFlex System of whole body vibration only improved performance after the 6-month mark.
From a medical point of view, whole body vibration in combination with regular exercise can help prevent bone loss in early post-menopausal women, can help slow the progression of Parkinsons disease and even help to regain some movements. Whole body vibration alone has been quoted as successfully inducing reflex standing in patients with spinal cord injuries.
Rehabilitation has seen its fair share of improvements with the use of whole body vibration. Its been used in the treatment of lower back pain comparing it to lumbar extensions. Testing revealed the two different treatments had similar results, but whole body vibration has less of a stress effect on the subjects.
When it comes to working with the elderly, whole body vibration has improved the balance and decreased the fall risk of those falling within the group. Its even been known to improve the quality of life of the elderly who have been lucky enough to participate in whole body vibration therapy.
Exercise Equipment for a Home Gym
Attending a Gym or Health Club can be a very rewarding pastime. Those that go to the gym love to exercise and stay fit, they love that feeling of being fit and healthy, however most people just cant seem to find the time or the motivation these days, with work demands or the thought of having to get off that comfortable couch and face that long drive to the gym, its getting more and more difficult to consistently get there.
One of the ways around those obstacles would be to invest in a Home Gym. It doesnt have to be fancy or very expensive, just a basic Home Gym will suffice. Here are some advantages of have a home gym:
No more travelling to and from the gym No waiting around for someone to finish their set More time available at home No more silly music you can choose your own Better concentration, no distractions No Gym fees You can exercise anytime day or night 7 days a week You only need a medium sized floor space Greater control of hygiene at home
So what Exercise Equipment do I need for a Home Gym? That depends on your goals, your budget, and your floor space. Assuming that your budget is fair (a home gym is really not that expensive) and your floor space is a decent size, you need to consider your exercise goals. What do you want to accomplish? Do you want to:
Lose weight and get Fit? Build Muscle Size? Build Strength?
To Lose Weight and get Fit Youll need a Treadmill, an Exercise Bike and a Rowing Machine. 20 minutes on each as a circuit. Increasing the resistance at every session or as you see fit. The increase in resistance is important to induce an anaerobic effect, this is a great way to lose weight and build fitness.
To Build Muscle Size Youll need an Exercise Bike for a warm up and cool down. A Squat Rack, a Bench, Barbells, Dumbbells and weights. This is sufficient to build muscle size, however, you will need to lift heavy weights to induce muscle growth. If youre lifting heavy weights you will need someone there to help for those heavy sets.
To Build Strength Youll need the same as above for muscle size, but you could also use a Power Rack with safety pins. To build strength youll need to lift very heavy weights for low repetitions so safety is of great importance and you will need someone there to help when going very heavy.
You can always search the web for a more detailed exercise routine that will suit your goals. You should also, before starting any exercise program, get the go ahead from your GP or health professional.
So all youll really need to set up a home gym is about 3 to 4 pieces of exercise equipment with weights. You dont need to spend thousands on a home gym when the basics will be enough for you to complete your goal.
Should I get New or Used? Its not that important whether the equipment is new or used or refurbished, just make sure it is of high quality and you can depend on it. Some people prefer new some used, some people prefer refurbished because it looks new and has a high quality but isnt as expensive as brand new. It all depends on your personal preferences.
The important thing is that anyone can set up a basic Home Gym to suit your needs, it really is not that difficult or expensive. If you would like more information on Home Gyms new or refurbished, visit http://www.explosivemusclegrowth.com/Exercise-Equipment.html
One of the ways around those obstacles would be to invest in a Home Gym. It doesnt have to be fancy or very expensive, just a basic Home Gym will suffice. Here are some advantages of have a home gym:
No more travelling to and from the gym No waiting around for someone to finish their set More time available at home No more silly music you can choose your own Better concentration, no distractions No Gym fees You can exercise anytime day or night 7 days a week You only need a medium sized floor space Greater control of hygiene at home
So what Exercise Equipment do I need for a Home Gym? That depends on your goals, your budget, and your floor space. Assuming that your budget is fair (a home gym is really not that expensive) and your floor space is a decent size, you need to consider your exercise goals. What do you want to accomplish? Do you want to:
Lose weight and get Fit? Build Muscle Size? Build Strength?
To Lose Weight and get Fit Youll need a Treadmill, an Exercise Bike and a Rowing Machine. 20 minutes on each as a circuit. Increasing the resistance at every session or as you see fit. The increase in resistance is important to induce an anaerobic effect, this is a great way to lose weight and build fitness.
To Build Muscle Size Youll need an Exercise Bike for a warm up and cool down. A Squat Rack, a Bench, Barbells, Dumbbells and weights. This is sufficient to build muscle size, however, you will need to lift heavy weights to induce muscle growth. If youre lifting heavy weights you will need someone there to help for those heavy sets.
To Build Strength Youll need the same as above for muscle size, but you could also use a Power Rack with safety pins. To build strength youll need to lift very heavy weights for low repetitions so safety is of great importance and you will need someone there to help when going very heavy.
You can always search the web for a more detailed exercise routine that will suit your goals. You should also, before starting any exercise program, get the go ahead from your GP or health professional.
So all youll really need to set up a home gym is about 3 to 4 pieces of exercise equipment with weights. You dont need to spend thousands on a home gym when the basics will be enough for you to complete your goal.
Should I get New or Used? Its not that important whether the equipment is new or used or refurbished, just make sure it is of high quality and you can depend on it. Some people prefer new some used, some people prefer refurbished because it looks new and has a high quality but isnt as expensive as brand new. It all depends on your personal preferences.
The important thing is that anyone can set up a basic Home Gym to suit your needs, it really is not that difficult or expensive. If you would like more information on Home Gyms new or refurbished, visit http://www.explosivemusclegrowth.com/Exercise-Equipment.html
Exercise Balls- Useful Exercising Equipment
Exercise balls can serve as excellent exercise equipment. These balls, constructed of elastic rubber having a diameter of around 22 inches to 34 inches, are also referred to as Swiss balls. These balls come in a number of forms including pilates balls that are most suitable for pilates exercises, and medicine balls that are used as a training aid for several different exercises. Besides these, there are also the timing balls that help in developing accuracy and timing of strikes and kicks of martial arts.
Low back pains can be treated with the help of exercise balls. The usage of exercise balls also act as a preventive for relapsing of back pain. Core body muscles are developed with the regular usage of exercise balls. This helps in stabilizing the spine or vertebral column.
The balls come of use for athletes of several kinds as also for older people and pregnant women. Particular exercises have been developed making use of the ball in different ways to provide special benefit for specific groups whose interests the exercise ball serves.
The size of the exercise ball to be used is important. This depends on the height of the person concerned. An easy way of determining this is to sit on the ball to make sure that the hips come level or just slightly higher then the knees. Even overweight people can use suitable exercise balls. There are burst resistant exercise balls that can hold over 600 pounds.
Exercise balls work by putting the body in an unstable environment. Thus, on lying on the ball the body reacts and the legs and abdominal muscles contract immediately to prevent falling off. Coupled with some simple exercises like chest press or crunch this helps increase intensity of the movement. Thus by engaging more muscles to work the ball helps make them stronger over time for keeping balance.
They can be used for just about anything i.e. any exercising. They are versatile enough for weight training, abdominal training, flexibility, Yoga and pilates exercises and even for playing around or sitting around. The exercise ball workouts are best achieved by following the exercise ball videos or books.
Exercise balls help achieve a host of benefits; apart from developing the overall control and strength of the core body muscles, they also increase lower back mobility. They enhance the balancing and stabilizing capacities of the body, too.
There may be some harm associated with the Exercise balls also. It has been observed that people often tend to overuse the balls which can lead to injury. It has also been opined that a significant proportion of exercises undertaken using the Exercise balls are quite useless. They cannot satisfactorily achieve the projected claims.
Low back pains can be treated with the help of exercise balls. The usage of exercise balls also act as a preventive for relapsing of back pain. Core body muscles are developed with the regular usage of exercise balls. This helps in stabilizing the spine or vertebral column.
The balls come of use for athletes of several kinds as also for older people and pregnant women. Particular exercises have been developed making use of the ball in different ways to provide special benefit for specific groups whose interests the exercise ball serves.
The size of the exercise ball to be used is important. This depends on the height of the person concerned. An easy way of determining this is to sit on the ball to make sure that the hips come level or just slightly higher then the knees. Even overweight people can use suitable exercise balls. There are burst resistant exercise balls that can hold over 600 pounds.
Exercise balls work by putting the body in an unstable environment. Thus, on lying on the ball the body reacts and the legs and abdominal muscles contract immediately to prevent falling off. Coupled with some simple exercises like chest press or crunch this helps increase intensity of the movement. Thus by engaging more muscles to work the ball helps make them stronger over time for keeping balance.
They can be used for just about anything i.e. any exercising. They are versatile enough for weight training, abdominal training, flexibility, Yoga and pilates exercises and even for playing around or sitting around. The exercise ball workouts are best achieved by following the exercise ball videos or books.
Exercise balls help achieve a host of benefits; apart from developing the overall control and strength of the core body muscles, they also increase lower back mobility. They enhance the balancing and stabilizing capacities of the body, too.
There may be some harm associated with the Exercise balls also. It has been observed that people often tend to overuse the balls which can lead to injury. It has also been opined that a significant proportion of exercises undertaken using the Exercise balls are quite useless. They cannot satisfactorily achieve the projected claims.
Mental Strategies For Effective Home Workouts
Have you ever wondered how to make your home exercise sessions work as effectively, if not more, than regular gym sessions? This article will teach you to make the most of your home exercise efforts, for a fraction of the cost and time involved in traditional gym training.
Find inexpensive home exercise equipment - grab your local newspaper and take a look at the classified ads under Miscellaneous, or gym equipment. The good news is - most home equipment from these ads are used. However, you're going to see language like, "like new," "never used," or "mint condition."
More often that not, the people trying to get rid of their equipment are really telling you the truth! This is common - you buy your equipment with the very best intentions, to get into your best shape ever. And I'm sure that the time, money, and space was considerable. Alas, your equipment STILL ended up an expensive clothes hanger and dust gatherer. And now it's time to let it go. But does it have to be? About 50% of those who start a fitness program quit after a few months. Personal stories indicate that substantially more than 50% of home exercisers quit after the same period of time.
You can be an exception, and I want you to be one. If you follow a few simple tips, you can proudly call yourself an avid home exerciser who puts his/her equipment to good use, because you're walking proof.
Make a pact with yourself - An agreement "form" outlining your goals, how you're going to attain them, and your deadlines for accomplishing them. Include also your reward system for reaching milestones along the way to keep on. Sign and date it, as it now solidifies your commitment to yourself.
In fitness, and in life, attitude is the difference between success and failure. The formula is simple - to change your results, change your attitude. If you want terrible results, have a terrible attitude.
Great results come from having a great attitude. Now, you know having a leaner, energized, dynamite body is going to take some work, that there's a journey ahead of you. Trial and error. Experimenting. Analyzing. Learning. That's the fun part!
You get to learn more about yourself, and what works best for YOU. If you want positive results, you'll know what to do.
The importance of specific goals - I hear this statement often, "I want to lose weight and get in shape. So, I guess I have to diet and exercise." So what? That's not a real goal. Everybody wants to lose weight and get in shape. The problem with this abstract goal is that it leads to nowhere. What EXACTLY is the goal? What does losing weight and getting shape mean to you? Pretend you have achieved these goals. How do you look? How do you act? What's going on with your life? How do you FEEL? Once you have CONCRETE goals, then it's much easier to put a plan together and implement it successfully. Just be sure your goals are reachable (but make you REACH) and measurable. For example, "I want to lose 2 lbs a week for 8 weeks" is an excellent goals.
Knowing what equipment to buy - Only buy what you'll actually use. Everybody knows you need a combination of strength training and aerobic conditioning. So, you'll definitely use some dumbbells and barbells and an adjustable bench for strength training. Aerobic equipment can be challenging, If you avoid the stair stepper at the gym, but enjoy the treadmill, chances are you're not going to fall in love with it if you have a stepper at home. So get the treadmill. Just remember: buy what you KNOW you'll use.
Get an exercise chart or some professional assistance with your workouts - If you are unsure you're doing things correctly and safely, consider hiring a personal trainer or coach to help you break through this "comfort zone" obstacle of fear. Maybe you need to be held accountable for a while, to make sure you're doing what needs to be done. Once you "get" that you CAN do this regularly AND on your own, then you can elect to reduce the number of sessions with the trainer.
The importance of a good workout environment - Your space must have bright colors, motivating pictures, upbeat music, and preferably a friend trying to workout out with you and achieve the same thing you're trying to. Boredom is a prime reason why people quit working out. And especially at home, where your basement or living room, boredom can set in quickly. You're investing a significant amount of time and money to getting a knockout body and vibrant health. Set up a boom box or stereo, and play music that psyches you sky high. Then train like you mean it.
Find inexpensive home exercise equipment - grab your local newspaper and take a look at the classified ads under Miscellaneous, or gym equipment. The good news is - most home equipment from these ads are used. However, you're going to see language like, "like new," "never used," or "mint condition."
More often that not, the people trying to get rid of their equipment are really telling you the truth! This is common - you buy your equipment with the very best intentions, to get into your best shape ever. And I'm sure that the time, money, and space was considerable. Alas, your equipment STILL ended up an expensive clothes hanger and dust gatherer. And now it's time to let it go. But does it have to be? About 50% of those who start a fitness program quit after a few months. Personal stories indicate that substantially more than 50% of home exercisers quit after the same period of time.
You can be an exception, and I want you to be one. If you follow a few simple tips, you can proudly call yourself an avid home exerciser who puts his/her equipment to good use, because you're walking proof.
Make a pact with yourself - An agreement "form" outlining your goals, how you're going to attain them, and your deadlines for accomplishing them. Include also your reward system for reaching milestones along the way to keep on. Sign and date it, as it now solidifies your commitment to yourself.
In fitness, and in life, attitude is the difference between success and failure. The formula is simple - to change your results, change your attitude. If you want terrible results, have a terrible attitude.
Great results come from having a great attitude. Now, you know having a leaner, energized, dynamite body is going to take some work, that there's a journey ahead of you. Trial and error. Experimenting. Analyzing. Learning. That's the fun part!
You get to learn more about yourself, and what works best for YOU. If you want positive results, you'll know what to do.
The importance of specific goals - I hear this statement often, "I want to lose weight and get in shape. So, I guess I have to diet and exercise." So what? That's not a real goal. Everybody wants to lose weight and get in shape. The problem with this abstract goal is that it leads to nowhere. What EXACTLY is the goal? What does losing weight and getting shape mean to you? Pretend you have achieved these goals. How do you look? How do you act? What's going on with your life? How do you FEEL? Once you have CONCRETE goals, then it's much easier to put a plan together and implement it successfully. Just be sure your goals are reachable (but make you REACH) and measurable. For example, "I want to lose 2 lbs a week for 8 weeks" is an excellent goals.
Knowing what equipment to buy - Only buy what you'll actually use. Everybody knows you need a combination of strength training and aerobic conditioning. So, you'll definitely use some dumbbells and barbells and an adjustable bench for strength training. Aerobic equipment can be challenging, If you avoid the stair stepper at the gym, but enjoy the treadmill, chances are you're not going to fall in love with it if you have a stepper at home. So get the treadmill. Just remember: buy what you KNOW you'll use.
Get an exercise chart or some professional assistance with your workouts - If you are unsure you're doing things correctly and safely, consider hiring a personal trainer or coach to help you break through this "comfort zone" obstacle of fear. Maybe you need to be held accountable for a while, to make sure you're doing what needs to be done. Once you "get" that you CAN do this regularly AND on your own, then you can elect to reduce the number of sessions with the trainer.
The importance of a good workout environment - Your space must have bright colors, motivating pictures, upbeat music, and preferably a friend trying to workout out with you and achieve the same thing you're trying to. Boredom is a prime reason why people quit working out. And especially at home, where your basement or living room, boredom can set in quickly. You're investing a significant amount of time and money to getting a knockout body and vibrant health. Set up a boom box or stereo, and play music that psyches you sky high. Then train like you mean it.
Strength Training Guides to Lose Weight
Strength training guides are available for every situation, but how do you know which is right for you? Strength training is not just for bodybuilders and weight lifters. It is for everyone who desires a healthy lifestyle.
Any exercise routine should include a strength training component. It doesn't matter if you are a stay-at-home mother, an athlete or an office worker; strength training is crucial for internal and external fitness.
Strength Training Guides Brute Force
When you mention the word strength, it evokes images of Charles Atlas and muscular men and women lifting weights for hours in a fitness center. But strength means having a capacity for endurance and exertion.
That definition erases images of brute force and makes it readily apparent that strength training is something that will benefit anyone. Strength training guides are designed to meet every need:
- Athletes who compete regularly
- Weekend sports enthusiasts
- Anyone who wants a healthy lifestyle
- Senior citizens
- People recuperating from illness or injury
- Persons plagued by obesity
- Those who want to supplement their fitness center activities
Even children are candidates for strength training. The fact of the matter is that the sooner you start good exercise habits, the better your health will be over the years.
Many of us wait until there is a problem to begin a strength training program, when it is much more productive to prevent the problem in the first place.
Strength Training Guides Brawn and Brains
So exactly what is strength training? Strength training is muscle development. This does not mean trying to become a world-class weight lifter. What it means is you should be doing exercises that tone and strengthen all muscles groups, including the critical core group in the torso. Strength training is just one component of a fitness program.
A program can include floor and mat target exercises, use of gym equipment and lifting free weights. But it doesn't make sense to just jump into a program without establishing a plan that fits your lifestyle and your goals. Strength training guides fill those purposes.
- Offers complete strength training routines that address your primary goals
- Shows how to progress in a way you do not injure yourself
- Describes how to target specific problem areas such as expanding hips or thighs
- Gives suggestions for compatible nutrition programs
- Shows how to integrate strength training into a full body program
- Helps you individualize your strength training program
Strength training guides do all these things and more. Guides help you avoid the major pitfalls of normal exercise programs. When you use guides to keep you on track, brains and brawn will combine to make a fit body.
Strength Training Guides Robust Vitality
People who are strong mentally, spiritually and physically exude a robust vitality that is catching. Strength training guides put you on the same path of energy. Core strength reduces the chances of heart disease. Muscle tone improves self-esteem.
Physical conditioning helps with stress reduction for peace of mind. Strength training guides you systematically through exercises that are effective. They also assist you with avoiding common mistakes and problems.
- Over training whereby you exhaust muscles to the point they become weak
- Establishing a routine that increases at a programmed pace
- Overworking the same muscles groups
- Plateau'ing
Strength training guides come in many formats, including videos, books, online sites and software programs. There is no reason to implement a strength training program without assistance.
Any exercise routine should include a strength training component. It doesn't matter if you are a stay-at-home mother, an athlete or an office worker; strength training is crucial for internal and external fitness.
Strength Training Guides Brute Force
When you mention the word strength, it evokes images of Charles Atlas and muscular men and women lifting weights for hours in a fitness center. But strength means having a capacity for endurance and exertion.
That definition erases images of brute force and makes it readily apparent that strength training is something that will benefit anyone. Strength training guides are designed to meet every need:
- Athletes who compete regularly
- Weekend sports enthusiasts
- Anyone who wants a healthy lifestyle
- Senior citizens
- People recuperating from illness or injury
- Persons plagued by obesity
- Those who want to supplement their fitness center activities
Even children are candidates for strength training. The fact of the matter is that the sooner you start good exercise habits, the better your health will be over the years.
Many of us wait until there is a problem to begin a strength training program, when it is much more productive to prevent the problem in the first place.
Strength Training Guides Brawn and Brains
So exactly what is strength training? Strength training is muscle development. This does not mean trying to become a world-class weight lifter. What it means is you should be doing exercises that tone and strengthen all muscles groups, including the critical core group in the torso. Strength training is just one component of a fitness program.
A program can include floor and mat target exercises, use of gym equipment and lifting free weights. But it doesn't make sense to just jump into a program without establishing a plan that fits your lifestyle and your goals. Strength training guides fill those purposes.
- Offers complete strength training routines that address your primary goals
- Shows how to progress in a way you do not injure yourself
- Describes how to target specific problem areas such as expanding hips or thighs
- Gives suggestions for compatible nutrition programs
- Shows how to integrate strength training into a full body program
- Helps you individualize your strength training program
Strength training guides do all these things and more. Guides help you avoid the major pitfalls of normal exercise programs. When you use guides to keep you on track, brains and brawn will combine to make a fit body.
Strength Training Guides Robust Vitality
People who are strong mentally, spiritually and physically exude a robust vitality that is catching. Strength training guides put you on the same path of energy. Core strength reduces the chances of heart disease. Muscle tone improves self-esteem.
Physical conditioning helps with stress reduction for peace of mind. Strength training guides you systematically through exercises that are effective. They also assist you with avoiding common mistakes and problems.
- Over training whereby you exhaust muscles to the point they become weak
- Establishing a routine that increases at a programmed pace
- Overworking the same muscles groups
- Plateau'ing
Strength training guides come in many formats, including videos, books, online sites and software programs. There is no reason to implement a strength training program without assistance.
Targeted Ab Workouts for Sexy Strong Abs
Your choice of ab workouts can mean the difference between great progress and definite results in your abdominal area or not getting any results at all and possibly being injured.
There are hundreds of muscles in the torso - the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular 'love handle' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific ab exercises to produce the desired effect for optimal fitness.
The following exercises can serve as an abdominal training primer for beginners or they can be added or substituted into your current abs workout routine.
1 Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.
2 Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.
3 - Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground, and pull your stomach in (contract the abs) to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty reps, ten on each side.
If this exercise sequence is too easy, go through it again and see how you do. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.
A big mistake many people, even trainers, make is to mimic the abdominal routines of bodybuilders or power-lifters.
The problem with that is most people are not bodybuilders or power-lifters - and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.
This happens every day to people who try to exercise without proper guidance and its one the reasons why physical therapists are so busy!
Proper ab workouts must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time, with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core exercise program that meets all of these criteria.
Structure your own workouts according to the principles outlined above, with the proper selection of ab exercises for effective and safe results.
There are hundreds of muscles in the torso - the abdominals (all layers), lower and mid back, pelvic region, obliques and the popular 'love handle' areas are loaded with muscles of all different sizes, shapes, lengths and angles - which require specific ab exercises to produce the desired effect for optimal fitness.
The following exercises can serve as an abdominal training primer for beginners or they can be added or substituted into your current abs workout routine.
1 Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.
2 Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.
3 - Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground, and pull your stomach in (contract the abs) to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty reps, ten on each side.
If this exercise sequence is too easy, go through it again and see how you do. If it was too challenging, decrease the number of repetitions to about five and do this every other day. Gradually increase the repetitions as your core gets stronger.
A big mistake many people, even trainers, make is to mimic the abdominal routines of bodybuilders or power-lifters.
The problem with that is most people are not bodybuilders or power-lifters - and these people tend to over-train anyway (I know this because I used to do it myself!). The problems here range from a lot of wasted time to serious, long term injuries.
This happens every day to people who try to exercise without proper guidance and its one the reasons why physical therapists are so busy!
Proper ab workouts must be designed to provide the most effective exercise training stimulus to the entire midsection, in the shortest amount of time, with minimal risk of injury. The problem is it is extremely rare to find an abdominal and core exercise program that meets all of these criteria.
Structure your own workouts according to the principles outlined above, with the proper selection of ab exercises for effective and safe results.
Flex and Stretch Your Way to Physical Fitness
Flexibility is one of the core exercises that make up a total body workout. Unfortunately, it is often overshadowed by exercises dedicated to muscular strength and weight loss because of the latter's more visible benefits. Nevertheless, focus should still be given to flexibility exercises as they yields a number of advantages to people who perform them regularly.
Benefits of Flexibility Exercises
Better Posture Like muscle training, flexibility exercises can also help your body maintain good posture since stretching your muscles will ensure that they are properly aligned.
Move Faster and Better Flexibility exercises can also readily improve your body's performance and compliment whatever benefits your body has gained from aerobics and muscle training.
Lessened Physical Injury Just like other exercises, flexibility can also significantly reduce the chances and the seriousness of suffering from physical injuries.
Effective Preparation for Strength Training Before you can get down to exercising your muscles and making them look bigger and feel stronger, you need to perform the necessary flexibility exercises. Flexibility exercises will prepare your muscles for the workout you intend to accomplish and lessen the chances of having strained or sore muscles.
Warming Up and Cooling Down
These two exercises should always be part of any exercise workout you are following.
Warm Up This form of exercises effectively relaxes muscles and consequently makes your workout easier to accomplish and obtain quicker results. It also prepares your body by making sure that all of the important functions circulation of blood, breathing, and nerve transmission will adjust effortlessly to whatever workout you have in mind.
Cool Down At the end of your workout, you will once again have to relax your muscles and cooling down is the best way to achieve this. Cooling down exercises can also make you feel less dizzy or nauseous after a demanding workout. It also allows all important body functions to resume a normal state in a gradual process.
Tips to Have Efficient Results from Flexibility Exercises
Take It Seriously Flexibility is just as good as any other exercise so prepare your body the way you would before doing aerobics, weights, or even belly dancing. Allocate the required time and effort for flexibility exercises.
Choose a Flexibility Exercise that Matches Your Capabilities and Preferences Flexibility exercises doesn't have to be relegated to warm-ups and cooling down exercises alone. If you can't work up any interest for those two then look for other avenues to explore. You can integrate flexibility exercises, for instance, with your favorite sports or use props to make it more interesting.
Benefits of Flexibility Exercises
Better Posture Like muscle training, flexibility exercises can also help your body maintain good posture since stretching your muscles will ensure that they are properly aligned.
Move Faster and Better Flexibility exercises can also readily improve your body's performance and compliment whatever benefits your body has gained from aerobics and muscle training.
Lessened Physical Injury Just like other exercises, flexibility can also significantly reduce the chances and the seriousness of suffering from physical injuries.
Effective Preparation for Strength Training Before you can get down to exercising your muscles and making them look bigger and feel stronger, you need to perform the necessary flexibility exercises. Flexibility exercises will prepare your muscles for the workout you intend to accomplish and lessen the chances of having strained or sore muscles.
Warming Up and Cooling Down
These two exercises should always be part of any exercise workout you are following.
Warm Up This form of exercises effectively relaxes muscles and consequently makes your workout easier to accomplish and obtain quicker results. It also prepares your body by making sure that all of the important functions circulation of blood, breathing, and nerve transmission will adjust effortlessly to whatever workout you have in mind.
Cool Down At the end of your workout, you will once again have to relax your muscles and cooling down is the best way to achieve this. Cooling down exercises can also make you feel less dizzy or nauseous after a demanding workout. It also allows all important body functions to resume a normal state in a gradual process.
Tips to Have Efficient Results from Flexibility Exercises
Take It Seriously Flexibility is just as good as any other exercise so prepare your body the way you would before doing aerobics, weights, or even belly dancing. Allocate the required time and effort for flexibility exercises.
Choose a Flexibility Exercise that Matches Your Capabilities and Preferences Flexibility exercises doesn't have to be relegated to warm-ups and cooling down exercises alone. If you can't work up any interest for those two then look for other avenues to explore. You can integrate flexibility exercises, for instance, with your favorite sports or use props to make it more interesting.
Top 10 Exercises Without Weights
If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home exercises.
Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.
Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.
1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.
6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.
10. Stair Running
Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.
Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.
Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.
1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.
2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.
3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.
4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.
5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.
6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.
7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.
8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.
9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.
10. Stair Running
Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.
The Ultimate 30 Minute Home Workout
Home exercise is one of my favorite ways to get in shape, since I began working out at home (could not afford a gym membership). Working out at home involves choosing the right home fitness equipment, and it's sad that the buyer recieved inadequate information about diet and exercise.
No wonder people tend to get frustrated. No wonder the equipment turns into an EXPENSIVE clothes hanger.
There is a simple solution for those who cannot get to a gym, live too far away, or just don't want to go to a club and want a fast, effective workout. Here are the steps you need to take to ensure results.
STEP 1: Invest in dumbbells and a bench. If you've got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3's, 5's, 8's, 10's, 12's, and 15 lb. db's. For the guys, go to 50's (in increments of 5 lb. per db).
STEP 2: Set up your workout space. Basements seem to be a popular choice, bedrooms are a distant second. Whatever you choose is fine. Also, so that you can make sure you're doing your exercise correctly, put a full-length mirror on your wall, or get one. Your choice. No one else is watching you but you, so if you want better results (and safety!), put up a mirror.
STEP 3: Set aside 30 minutes at least four times a week, to do your strength training. You can go up to 6 days if you want - just be sure you're splitting up your body parts accordingly. For instance, one day you do back, chest, biceps, and calves; the next day do shoulders, triceps, legs, and abs. Use a similar arrangement for the 4-day workout. It doesn't matter when you do it during the day, as long as you get the workout in.
STEP 4: The dumbbell strength training routine. Here are the best dumbbell exercises to do - the ones that get the most muscle worked in the least amount of time:
Back - Db bent over row
Grab a pair of db's (use common sense for how much weight); hold them at your sides while standing straight up. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When your upper body is parallel to the ground with arms straight, you're in the starting position. Now, picture yourself rowing a boat. Use that action to pull the db's up and back, towards your hips. Lower and repeat, in control.
Chest - Db flat bench press
Grab your db's and lie down on the bench, with your lower back pressed into the cushion. Lower the db's until they're directly beside your chest, push up and in an arc until they're above your chest. Feel the stretch at the bottom, feel your chest muscles working as you go up. Lower and repeat.
Legs - Db squat (guys) or Lunge (women)
For the squat: db's are at your sides. When you lower yourself, pretend you're sitting down on a chair. Be sure to stay on your heels, and keep your torso tight to support your spine. When you can feel yourself bending too far forward as you go down, that's your signal to push back up.
For lunges: db's at your sides. Keeping your torso rigid as a 2x4, take a big step forward with one leg. After your foot has planted, lower your hips until you're just about to touch the ground with your trailing knee - without actually touching. Push back with your front leg. Do all your reps with one leg before switching.
Shoulders - Standing db shoulder press
Standing with your abs nice and tight to support your spine, raise the dumbbells until they're even with your ears. You should see in the mirror a straight line from your left elbow to your right elbow. Push the db's over your head in an arc - be sure to keep the db's moving ABOVE your head, not in front.
Calves - standing calf raise on basement step
Place both feet on the step so that you're positioned on the balls of your feet. Keep your legs straight, abs tight, butt tucked in. Lower your heels to the ground maintaining that tight position with the rest of your body. Raise up as far as you can, up to your tippy-toes. Lower and repeat.
Biceps - db standing curl
Your arms should be straight, holding the db's with your palms facing forward. Place your arms at your sides, and then raise the db's, bending ONLY your elbows. Keep your back and shoulders out of it. Bend the elbow, straighten the arm.
Triceps - db triceps kickback
Take the same position as the bent over row I mentioned a moment ago. Raise your arms to your sides, and then keep them there. From that position (your elbows should be bent at 90 deg.), straighten your arms until they're straight as an arrow. Bend your elbows (but keep your arms up!), and then straighten your arms. It's just the reverse action of db standing curls.
Abs See 90 Seconds To Flatter Abs
Ultimately you'll be able to finish a complete workout even WITHIN 30 minutes! Get to work!
STEP 5: Focus on what you DO, rather than what you haven't done. Stop beating yourself up if you only get three workouts in a week, instead of 4, 5, or 6. If you haven't been working out consistently lately, that's three more workouts that you've done in a long time, isn't it? Be easy on yourself and build up over time. It's the way I went from being a 280 lb teenager to a 200 lb full-time personal trainer in less than 2 years!
No wonder people tend to get frustrated. No wonder the equipment turns into an EXPENSIVE clothes hanger.
There is a simple solution for those who cannot get to a gym, live too far away, or just don't want to go to a club and want a fast, effective workout. Here are the steps you need to take to ensure results.
STEP 1: Invest in dumbbells and a bench. If you've got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3's, 5's, 8's, 10's, 12's, and 15 lb. db's. For the guys, go to 50's (in increments of 5 lb. per db).
STEP 2: Set up your workout space. Basements seem to be a popular choice, bedrooms are a distant second. Whatever you choose is fine. Also, so that you can make sure you're doing your exercise correctly, put a full-length mirror on your wall, or get one. Your choice. No one else is watching you but you, so if you want better results (and safety!), put up a mirror.
STEP 3: Set aside 30 minutes at least four times a week, to do your strength training. You can go up to 6 days if you want - just be sure you're splitting up your body parts accordingly. For instance, one day you do back, chest, biceps, and calves; the next day do shoulders, triceps, legs, and abs. Use a similar arrangement for the 4-day workout. It doesn't matter when you do it during the day, as long as you get the workout in.
STEP 4: The dumbbell strength training routine. Here are the best dumbbell exercises to do - the ones that get the most muscle worked in the least amount of time:
Back - Db bent over row
Grab a pair of db's (use common sense for how much weight); hold them at your sides while standing straight up. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When your upper body is parallel to the ground with arms straight, you're in the starting position. Now, picture yourself rowing a boat. Use that action to pull the db's up and back, towards your hips. Lower and repeat, in control.
Chest - Db flat bench press
Grab your db's and lie down on the bench, with your lower back pressed into the cushion. Lower the db's until they're directly beside your chest, push up and in an arc until they're above your chest. Feel the stretch at the bottom, feel your chest muscles working as you go up. Lower and repeat.
Legs - Db squat (guys) or Lunge (women)
For the squat: db's are at your sides. When you lower yourself, pretend you're sitting down on a chair. Be sure to stay on your heels, and keep your torso tight to support your spine. When you can feel yourself bending too far forward as you go down, that's your signal to push back up.
For lunges: db's at your sides. Keeping your torso rigid as a 2x4, take a big step forward with one leg. After your foot has planted, lower your hips until you're just about to touch the ground with your trailing knee - without actually touching. Push back with your front leg. Do all your reps with one leg before switching.
Shoulders - Standing db shoulder press
Standing with your abs nice and tight to support your spine, raise the dumbbells until they're even with your ears. You should see in the mirror a straight line from your left elbow to your right elbow. Push the db's over your head in an arc - be sure to keep the db's moving ABOVE your head, not in front.
Calves - standing calf raise on basement step
Place both feet on the step so that you're positioned on the balls of your feet. Keep your legs straight, abs tight, butt tucked in. Lower your heels to the ground maintaining that tight position with the rest of your body. Raise up as far as you can, up to your tippy-toes. Lower and repeat.
Biceps - db standing curl
Your arms should be straight, holding the db's with your palms facing forward. Place your arms at your sides, and then raise the db's, bending ONLY your elbows. Keep your back and shoulders out of it. Bend the elbow, straighten the arm.
Triceps - db triceps kickback
Take the same position as the bent over row I mentioned a moment ago. Raise your arms to your sides, and then keep them there. From that position (your elbows should be bent at 90 deg.), straighten your arms until they're straight as an arrow. Bend your elbows (but keep your arms up!), and then straighten your arms. It's just the reverse action of db standing curls.
Abs See 90 Seconds To Flatter Abs
Ultimately you'll be able to finish a complete workout even WITHIN 30 minutes! Get to work!
STEP 5: Focus on what you DO, rather than what you haven't done. Stop beating yourself up if you only get three workouts in a week, instead of 4, 5, or 6. If you haven't been working out consistently lately, that's three more workouts that you've done in a long time, isn't it? Be easy on yourself and build up over time. It's the way I went from being a 280 lb teenager to a 200 lb full-time personal trainer in less than 2 years!
Tips To Improve Treadmill Workouts
Your home treadmill should be a source for cardiovascular fitness and fat loss, not another place to hang your clothes. If your treadmill is lonely and gathering dust, this article will help you to realize its full potential.Try these tips to improve the effectiveness of your home treadmill.
1. Videotape your favorite TV shows and get on the treadmill to watch them. Wear wireless headphones if your family complains about the noise. It's a lot of fun to enjoy your favorite TV show while on the treadmill. Time goes by much faster, and you can get 2 things done at the same time!
2. Rent or borrow long movies to watch in hour segments. Can you think of a better way to boost your exercise intensity than watching short bursts of your favorite movies?
3. Hang a motivational poster. Something like "You become a success the moment you start moving toward your goal" can make you feel great every time you step on the treadmill. The motivation does not necessarily have to be exercise related, and can be work or family related. For example, you may want to have pictures of Oprah Winfrey, your own pictures when you were younger, or business goals on a chart to motivate you.
4. Talk to friends or family with a phone headset that allows you to swing your arms freely. If you have to be on the phone, use a headset. This allows free arm movement (arm swinging) while your legs are moving alternately.
5. Consider reading without interruption. Keep your private time private. Big-print books may be easier on your eyes. Get a reading rack to hold your material at your sporting goods store.
7. Hang a size-too-small article of clothing in front of your treadmill. Your mind is challenged to fit into those clothes, which will make your time on the treadmill all the more intense and focussed.
8. Turn on a music channel to power-up your workout, or listen to audio books. You can even burn your own audio cds, which can dictate the pace of your workout. Mix up slow and fast music to change the intensity of the music and your own exercise session.
9. Complete some household chores while on the treadmill - Load up the washer and dryer and walk until the clothes are finished, set the vegetables to roast on a slow cooker. This makes your treadmill timer your oven timer - walk until dinner's ready.
10. Use treadmill time for reflection, meditation, etc. Recall aspects of your day and plan the next. The treadmill is a great way to reflect, because your body continues to burn calories while your mind is relaxed and gently rejuvenating itself for the day gone by, or the day ahead.
1. Videotape your favorite TV shows and get on the treadmill to watch them. Wear wireless headphones if your family complains about the noise. It's a lot of fun to enjoy your favorite TV show while on the treadmill. Time goes by much faster, and you can get 2 things done at the same time!
2. Rent or borrow long movies to watch in hour segments. Can you think of a better way to boost your exercise intensity than watching short bursts of your favorite movies?
3. Hang a motivational poster. Something like "You become a success the moment you start moving toward your goal" can make you feel great every time you step on the treadmill. The motivation does not necessarily have to be exercise related, and can be work or family related. For example, you may want to have pictures of Oprah Winfrey, your own pictures when you were younger, or business goals on a chart to motivate you.
4. Talk to friends or family with a phone headset that allows you to swing your arms freely. If you have to be on the phone, use a headset. This allows free arm movement (arm swinging) while your legs are moving alternately.
5. Consider reading without interruption. Keep your private time private. Big-print books may be easier on your eyes. Get a reading rack to hold your material at your sporting goods store.
7. Hang a size-too-small article of clothing in front of your treadmill. Your mind is challenged to fit into those clothes, which will make your time on the treadmill all the more intense and focussed.
8. Turn on a music channel to power-up your workout, or listen to audio books. You can even burn your own audio cds, which can dictate the pace of your workout. Mix up slow and fast music to change the intensity of the music and your own exercise session.
9. Complete some household chores while on the treadmill - Load up the washer and dryer and walk until the clothes are finished, set the vegetables to roast on a slow cooker. This makes your treadmill timer your oven timer - walk until dinner's ready.
10. Use treadmill time for reflection, meditation, etc. Recall aspects of your day and plan the next. The treadmill is a great way to reflect, because your body continues to burn calories while your mind is relaxed and gently rejuvenating itself for the day gone by, or the day ahead.
Choosing the Best Home Gym Fitness Equipment
If fitness is not included in your New Year's resolution list, then write it down now, no matter the time of the year. Whatever age or fitness level you are, living a healthier life should be a top priority and what better way to do that than to start a fitness routine right in your own gym at home?
The choice for the best home fitness gym routine is highly subjective. That means, out of the hundreds of fitness routines available for you to use, you'll need to sift through the different offerings and decide which is best for your own particular fitness requirement, interest and physical ability. To find out what the best home fitness gym routine is for you, here are some tips:
Basic home gym equipment
If you already have a set of home gym equipment, you probably chose it based on your fitness goals. But if you don't have any, then it's time to shop. If you're looking for the best home gym equipment with which to start your fitness routine in the simplest, most basic way, start with some of the most popular the treadmill, the stationary bike, the stair climber and the rowing machine.
The treadmill has been a top favorite for many years now because it simulates three of the best exercises in the world: running, jogging and walking. If you're buying a treadmill, look for an excellent system for shock absorption that's easy on the knees and ankles. This will assure you of safe exercise even while you burn calories.
When it comes to affordability, exercise bikes are the best and you can choose either the upright or the recumbent model. It mimics the motions involved during an outdoor bicycle ride without the distractions of traffic, dirt or mud. An exercise bike doesn't take up a lot of space and can be programmed to provide sufficient resistance for a great workout.
The stair climber is another excellent choice for cardio. By simulating stepping motions, it provides an aerobic workout that is best for increasing heart rate and for toning the lower body. The basic stair climber targets the glutes, thighs, calves and hip muscles. For a total workout, you can also try a stair climber that comes with tools for upper arm exercise. This system lets you exercise both the upper and lower parts of the body.
The rowing machine may not be the most popular, but many people do miss out on its benefits. For one, it provides the best total body workout that targets both the upper and lower body. By providing resistance for the arms, it works out the muscles in that area including the chest and back. The legs and thighs are also involved in the motions and for burning calories, the rowing machine is tops.
Building muscles
Cardiovascular workouts are great for increasing stamina, trimming body fat and toning muscles, but if you want definition, you probably need the help of the bigger, meaner gym equipment. These systems are specially designed for strength training and muscle building.
A complete home gym system will usually include a range of features from the basic to the fully customizable. Aside from the basic resistance station, you will have the advantage of having a free weight system to use anytime of the day. A home gym system's weights can be customized to meet a user's specific needs.
It will include a bench which can either be flat or inclined and several stations where the weights and barbells are located. If you're a beginner, you might need some assistance because this home gym system will require a lot of loading and changing weight plates. It will require a lot of work, but for the best home gym fitness, a home gym system has a lot of advantages that basic gym equipment don't have.
Buying the best home gym fitness system
If you're out shopping for a home gym system, look for one that has a 200-lb. weight stack. It may seem a lot, but remember it's fully customizable. Besides, you probably won't start a fitness routine with the 200 pounds weight stack immediately. You can also opt to add more weights as you progress later on.
If you're looking for the best home gym fitness system, don't be afraid to try it to see if every station, every moving part functions as it's supposed to. Look for steadiness and smoothness in the moving parts. Check if the system is made with heavy steel, look for a sturdy frame and steel cables. The padding on the seat and head rests should provide adequate support and pulleys should be made with nylon-coated fiberglass pulleys.
What to expect
The best home gym fitness system should offer quality that is directly proportional to its price tag. You should essentially be getting what you paid for, so you need to know what features to check. With regular use and maintenance, the best home gym fitness system should last you many years, so make sure your choice is the best.
The choice for the best home fitness gym routine is highly subjective. That means, out of the hundreds of fitness routines available for you to use, you'll need to sift through the different offerings and decide which is best for your own particular fitness requirement, interest and physical ability. To find out what the best home fitness gym routine is for you, here are some tips:
Basic home gym equipment
If you already have a set of home gym equipment, you probably chose it based on your fitness goals. But if you don't have any, then it's time to shop. If you're looking for the best home gym equipment with which to start your fitness routine in the simplest, most basic way, start with some of the most popular the treadmill, the stationary bike, the stair climber and the rowing machine.
The treadmill has been a top favorite for many years now because it simulates three of the best exercises in the world: running, jogging and walking. If you're buying a treadmill, look for an excellent system for shock absorption that's easy on the knees and ankles. This will assure you of safe exercise even while you burn calories.
When it comes to affordability, exercise bikes are the best and you can choose either the upright or the recumbent model. It mimics the motions involved during an outdoor bicycle ride without the distractions of traffic, dirt or mud. An exercise bike doesn't take up a lot of space and can be programmed to provide sufficient resistance for a great workout.
The stair climber is another excellent choice for cardio. By simulating stepping motions, it provides an aerobic workout that is best for increasing heart rate and for toning the lower body. The basic stair climber targets the glutes, thighs, calves and hip muscles. For a total workout, you can also try a stair climber that comes with tools for upper arm exercise. This system lets you exercise both the upper and lower parts of the body.
The rowing machine may not be the most popular, but many people do miss out on its benefits. For one, it provides the best total body workout that targets both the upper and lower body. By providing resistance for the arms, it works out the muscles in that area including the chest and back. The legs and thighs are also involved in the motions and for burning calories, the rowing machine is tops.
Building muscles
Cardiovascular workouts are great for increasing stamina, trimming body fat and toning muscles, but if you want definition, you probably need the help of the bigger, meaner gym equipment. These systems are specially designed for strength training and muscle building.
A complete home gym system will usually include a range of features from the basic to the fully customizable. Aside from the basic resistance station, you will have the advantage of having a free weight system to use anytime of the day. A home gym system's weights can be customized to meet a user's specific needs.
It will include a bench which can either be flat or inclined and several stations where the weights and barbells are located. If you're a beginner, you might need some assistance because this home gym system will require a lot of loading and changing weight plates. It will require a lot of work, but for the best home gym fitness, a home gym system has a lot of advantages that basic gym equipment don't have.
Buying the best home gym fitness system
If you're out shopping for a home gym system, look for one that has a 200-lb. weight stack. It may seem a lot, but remember it's fully customizable. Besides, you probably won't start a fitness routine with the 200 pounds weight stack immediately. You can also opt to add more weights as you progress later on.
If you're looking for the best home gym fitness system, don't be afraid to try it to see if every station, every moving part functions as it's supposed to. Look for steadiness and smoothness in the moving parts. Check if the system is made with heavy steel, look for a sturdy frame and steel cables. The padding on the seat and head rests should provide adequate support and pulleys should be made with nylon-coated fiberglass pulleys.
What to expect
The best home gym fitness system should offer quality that is directly proportional to its price tag. You should essentially be getting what you paid for, so you need to know what features to check. With regular use and maintenance, the best home gym fitness system should last you many years, so make sure your choice is the best.
Time To Massage Those Sore Muscles
Regular and hard exercise does not necessarily equal great health. People who exercise or run are known to receive what the experts call exercise associated muscle cramps, these are caused by exercising and straining the muscles, later on when the muscle relaxes the muscle starts to tighten up. When exercising people will feel the fatigue in their muscles and this is a very common occurrence.
Many runners suffer from calf cramps while running, the best remedy to stop the cramps is to let the muscle contract and finish its movement, rub the muscle and let the blood flow continue and the muscle will start feeling better. In many eastern cultures the best way to help with muscle cramping is to get the blood flowing again they do this by using acupressure or acupuncture to stimulate the blood flow to the effected area. If you do receive a muscle cramp stretch and squeeze the muscle this will get the blood flowing again, use some heat on the muscle and this will relax it.
Doctors have researched muscle cramps in tri-athletes and found some interesting findings; the cramps that athletes suffer from are not caused by blocked blood flow, dehydration, or vitamin deficiencies.
From the ancient orient there is a word Chi, the definition of this word is energy, energy of the muscle and energy of the body need to be in harmony. Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.
It wasnt so long ago that visualization techniques, stretching and yoga were introduced into sport and running and made an impact. When it comes to training and exercise, sometimes people are very impatient to do a stretching routine before they go for a run; most people dont want to waste there workout time by stretching their muscles.
What causes an EAMC. There are many reasons why people get muscle cramps of the most common is because people do not warm up before exercising or training. Many people who exercise or dont exercise receive excruciating pains in their muscles, the muscles tighten up and there is nothing you can do at that point because you cant move, so before this happens or if you feel it happening rub some type of heat cream on the muscle, take aspirin, use a heating pad, or try to stretch the muscle to loosen it up.
But does stretching before a run help prevent injury? But where do you get the energy from and enough of it to prevent cramping. Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.
Many runners suffer from calf cramps while running, the best remedy to stop the cramps is to let the muscle contract and finish its movement, rub the muscle and let the blood flow continue and the muscle will start feeling better. In many eastern cultures the best way to help with muscle cramping is to get the blood flowing again they do this by using acupressure or acupuncture to stimulate the blood flow to the effected area. If you do receive a muscle cramp stretch and squeeze the muscle this will get the blood flowing again, use some heat on the muscle and this will relax it.
Doctors have researched muscle cramps in tri-athletes and found some interesting findings; the cramps that athletes suffer from are not caused by blocked blood flow, dehydration, or vitamin deficiencies.
From the ancient orient there is a word Chi, the definition of this word is energy, energy of the muscle and energy of the body need to be in harmony. Muscles, the storehouse of energy in a living body, contract to help in the movement of different parts of the body. Another theory on the cause of running cramps says that carbohydrate depletion and a resultant loss of energy and build-up of waste products in the muscle leads to cramps.
It wasnt so long ago that visualization techniques, stretching and yoga were introduced into sport and running and made an impact. When it comes to training and exercise, sometimes people are very impatient to do a stretching routine before they go for a run; most people dont want to waste there workout time by stretching their muscles.
What causes an EAMC. There are many reasons why people get muscle cramps of the most common is because people do not warm up before exercising or training. Many people who exercise or dont exercise receive excruciating pains in their muscles, the muscles tighten up and there is nothing you can do at that point because you cant move, so before this happens or if you feel it happening rub some type of heat cream on the muscle, take aspirin, use a heating pad, or try to stretch the muscle to loosen it up.
But does stretching before a run help prevent injury? But where do you get the energy from and enough of it to prevent cramping. Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.
Various Dimensions for Home Gym Design
Designing a home gym is more than simply trying to think of what equipment you'll want to get. You have to consider the size of the room, it's placement in the house, and then work your equipment around these parameters. Knowing the room dimensions of your home gym gives you a more accurate assessment of what you can do with it. Here are a few of the common dimensions of home gyms based on the types of rooms people usually convert into an exercise room, and some ideas for what you can do with them.
Primary Considerations - most people will at least take into account the floor space available when determining the room dimensions for their home gyms. However, you also have to take into account three other factors that help determine the room's usability: One, consider the ceiling clearance. If you get equipment that's too tall for your room, you're in trouble. Two, consider the entry way of the room. Buying a piece of equipment that won't even fit through the door of your gym room is a quick way to guarantee a headache. Three, look at the general shape of the room. This is generally where it gets tricky, and the entries below deal with some of the more difficult types encountered aside from the "average" room.
Small Rooms - generally small, apartment room sized places, these are square in size and can be walked across in a few quick paces. At best you'll be able to fit ONE jungle gym unit here, given the room dimensions of this type of home gym, though for the sake of convenience it's actually a better idea to stick to light, hand carryable equipment like push up bars, sit up mats, and dumbells. Avoid barbells which might require large weight racks, as this will take up too much space and can cause injury if the rack spills, as the small size of the room almost guarantees the heavy plates will fall on someone...
Expansive Rooms - this is not a problem. These are large square or rectangular rooms with lots of space. Allocating equipment based on the room dimensions of this type of home gym is pretty easy. Place your equipment in areas by segments. For example, a treadmill in one corner, a jungle gym in another, a punching bag in a third, etc. I'd recommend leaving the center of the room open with some mats for calisthenics and other exercises, and having one wall free of equipment and housing full length mirrors.
Basement Gyms - these gyms are converted from basements, and the dimensions of this type of home gym are usually "large" types too. However, two considerations must be taken regarding dimensions of basement rooms. One is that their entry points are marked by stairs. Avoid placing equipment near the stairs, as gym gear is often marked by the presence of a lot of heavy metal. People tripping down the stairs will suffer serious injury if they land on a barbell weight rack, for example. The second consideration is ventilation. Basements are underground, so there won't be any windows. Use artificial air cyclers like an AC or basement dehumidifier with air temperature settings to keep air cycling fresh in the room.
Hallway Type Gyms - some people use portions of their house more akin to long, narrow hallways than actual rooms. The dimensions of this type of gym room are usually just wide enough for two people to walk comfortably abreast, and are long enough for a brief sprint. If this is your type of room, any sort of weights training equipment is off the list. Matting the room and using it for calisthenic exercises is the best idea, and if the length of the room is enough, you can practise brief sprints across it. For martial artists and fencers, this is an ideal specialized type of sparring room where lunging and retreating sparring can be practised exclusively as both fighters will be unable to use flanking and sidestepping techniques.
Odd Shaped Rooms - if your room dimensions for your planned home gym are irregular, with nooks and crannies where closets used to be and such, then plan your gym according to the average floor space of the main area itself. The smaller cubbyholes can be used for storing equipment like barbell racks, lockers for clothing, wate coolers, and the like, but restrict your plans for the main gym equipment to the floor and ceiling space of the main center of the room.
Garage Gyms - lastly, some people use their garage as a home gym. The dimensions of this type may seem roomy at first, but you have to consider that the garage will have other things occupying it, not the least of which will be the family car and any home improvement type work benches and their corresponding power tool racks. Take all of the extra items that will be in the garage into account before picking up any equipment. After all, you really don't want to be pumping iron less than 5 feet away from your sedan...
Primary Considerations - most people will at least take into account the floor space available when determining the room dimensions for their home gyms. However, you also have to take into account three other factors that help determine the room's usability: One, consider the ceiling clearance. If you get equipment that's too tall for your room, you're in trouble. Two, consider the entry way of the room. Buying a piece of equipment that won't even fit through the door of your gym room is a quick way to guarantee a headache. Three, look at the general shape of the room. This is generally where it gets tricky, and the entries below deal with some of the more difficult types encountered aside from the "average" room.
Small Rooms - generally small, apartment room sized places, these are square in size and can be walked across in a few quick paces. At best you'll be able to fit ONE jungle gym unit here, given the room dimensions of this type of home gym, though for the sake of convenience it's actually a better idea to stick to light, hand carryable equipment like push up bars, sit up mats, and dumbells. Avoid barbells which might require large weight racks, as this will take up too much space and can cause injury if the rack spills, as the small size of the room almost guarantees the heavy plates will fall on someone...
Expansive Rooms - this is not a problem. These are large square or rectangular rooms with lots of space. Allocating equipment based on the room dimensions of this type of home gym is pretty easy. Place your equipment in areas by segments. For example, a treadmill in one corner, a jungle gym in another, a punching bag in a third, etc. I'd recommend leaving the center of the room open with some mats for calisthenics and other exercises, and having one wall free of equipment and housing full length mirrors.
Basement Gyms - these gyms are converted from basements, and the dimensions of this type of home gym are usually "large" types too. However, two considerations must be taken regarding dimensions of basement rooms. One is that their entry points are marked by stairs. Avoid placing equipment near the stairs, as gym gear is often marked by the presence of a lot of heavy metal. People tripping down the stairs will suffer serious injury if they land on a barbell weight rack, for example. The second consideration is ventilation. Basements are underground, so there won't be any windows. Use artificial air cyclers like an AC or basement dehumidifier with air temperature settings to keep air cycling fresh in the room.
Hallway Type Gyms - some people use portions of their house more akin to long, narrow hallways than actual rooms. The dimensions of this type of gym room are usually just wide enough for two people to walk comfortably abreast, and are long enough for a brief sprint. If this is your type of room, any sort of weights training equipment is off the list. Matting the room and using it for calisthenic exercises is the best idea, and if the length of the room is enough, you can practise brief sprints across it. For martial artists and fencers, this is an ideal specialized type of sparring room where lunging and retreating sparring can be practised exclusively as both fighters will be unable to use flanking and sidestepping techniques.
Odd Shaped Rooms - if your room dimensions for your planned home gym are irregular, with nooks and crannies where closets used to be and such, then plan your gym according to the average floor space of the main area itself. The smaller cubbyholes can be used for storing equipment like barbell racks, lockers for clothing, wate coolers, and the like, but restrict your plans for the main gym equipment to the floor and ceiling space of the main center of the room.
Garage Gyms - lastly, some people use their garage as a home gym. The dimensions of this type may seem roomy at first, but you have to consider that the garage will have other things occupying it, not the least of which will be the family car and any home improvement type work benches and their corresponding power tool racks. Take all of the extra items that will be in the garage into account before picking up any equipment. After all, you really don't want to be pumping iron less than 5 feet away from your sedan...
Get Cardio Exercise With An Exercise Bike
There is a wide selection of exercise activities and exercise equipment that you can choose from, and the distractions at home can make it very difficult to do the exercise regularly. Used, reconditioned equipment provides an affordable and increasingly popular way to develop and outfit new or existing facilities at your home or office. If you buy from an established dealer, your exercise equipment will be examined by a qualified technician who will physically inspect all moving parts, and any bike part that shows more than 25% of wear will be replaced.
Today bikes are stationary and equipment with computers to help with the workout. Riding a stationary bike there is no worry about dogs, traffic or weather, since you are inside and not going anywhere. It means that using this type of home exercise equipment is going to require a person to spend many, many hours using the bicycle.
It is truly amazing just how much these amazing fitness machines have changed over the last few years. Bicycles are more compact and do not take up that much space unlike treadmills and fitness rowers, which take a huge amount of space. Having the exercise equipment is your home is fantastic; you dont have to drive to a gym, so your home fitness equipment is more convenient. In the craze over new fangled fitness equipment, the exercise bike often gets overlooked.
When you are exercising on a bike the joints have more pressure on them because when you sit on a bike your feet are below the rider. The recumbent bike it designed differently the seat is setup very similar to a chair and the pedals are positioned in front of the chair, this make the pedaling a much natural feel.
Different people like to exercise in different ways some like to pedal slowly and have a high resistance and other like to pedal very fast and have not resistance, with many bikes this is a included feature. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. Most of the exercise bikes, which are available in the market, have a control panel as well as a range of resistance levels. It's easy to adjust the height of the seat as well as the resistance levels. There is variety with resistance bikes as well.
The bike exercise programs offer fantastic cardio workouts which are not high impact. When choosing a exercise bike it is very important to read all the reviews so you make an intelligent decision, plus you want to pick the bike that is right for you. Riding bikes is a fantastic way to lose calories and is a great vascular work out which will help tone your body.
Most people have a problem starting their exercise routine it can be daunting but after a week or so you will find your fitness level improving and overall health. Dont give up and dont listen to outside influences, if you keep exercising and keep a schedule you will be creating a great habit and if you miss a day you will feel guilty. Once you feel guilty about missing a day you know you are on your way to a fit body.
Today bikes are stationary and equipment with computers to help with the workout. Riding a stationary bike there is no worry about dogs, traffic or weather, since you are inside and not going anywhere. It means that using this type of home exercise equipment is going to require a person to spend many, many hours using the bicycle.
It is truly amazing just how much these amazing fitness machines have changed over the last few years. Bicycles are more compact and do not take up that much space unlike treadmills and fitness rowers, which take a huge amount of space. Having the exercise equipment is your home is fantastic; you dont have to drive to a gym, so your home fitness equipment is more convenient. In the craze over new fangled fitness equipment, the exercise bike often gets overlooked.
When you are exercising on a bike the joints have more pressure on them because when you sit on a bike your feet are below the rider. The recumbent bike it designed differently the seat is setup very similar to a chair and the pedals are positioned in front of the chair, this make the pedaling a much natural feel.
Different people like to exercise in different ways some like to pedal slowly and have a high resistance and other like to pedal very fast and have not resistance, with many bikes this is a included feature. Aside from the exercise programs the health professional will also determine the correct posture and resistance that are needed. Most of the exercise bikes, which are available in the market, have a control panel as well as a range of resistance levels. It's easy to adjust the height of the seat as well as the resistance levels. There is variety with resistance bikes as well.
The bike exercise programs offer fantastic cardio workouts which are not high impact. When choosing a exercise bike it is very important to read all the reviews so you make an intelligent decision, plus you want to pick the bike that is right for you. Riding bikes is a fantastic way to lose calories and is a great vascular work out which will help tone your body.
Most people have a problem starting their exercise routine it can be daunting but after a week or so you will find your fitness level improving and overall health. Dont give up and dont listen to outside influences, if you keep exercising and keep a schedule you will be creating a great habit and if you miss a day you will feel guilty. Once you feel guilty about missing a day you know you are on your way to a fit body.
How to Build Muscle And Get Lean
You work hard on the field, at the gym; have committed a lot of your time to getting better in your sport. You strive to achieve success at a higher level. Consistency in training, practicing, skill work and competing begins by knowing exactly what routine to follow to take yourself to a new level. Discipline is doing it right all the time. Mental toughness is doing it right when you are uncomfortable.
It takes a combination of both of these to master your performance. Does an extra 7-10 pounds of lean muscle in only 6 weeks interest you? What if you could train for optimum results by following a no nonsense workout that gets results? The following is an example of a highly effective weekly workout schedule that flat out works! It has been tested by hundreds of top level athletes in a wide variety of sports. Test this out for six weeks and you will be very pleased with your gains.
Weight Room Routine Interval Cardio
The standard sequence is two warm up sets (on muscle groups not yet warmed up) 5-8 reps with your warm up weight, increasing in weight about 10% with each set until ready to perform your work sets. First work set includes 12 reps at 70% of your 1 rep max weight followed by one minute rest. Second work set with 8 reps at 75-80% of one rep maximum weight followed by one minute and thirty seconds rest.
Third work set with 5 reps at 85% of one rep max followed by a drop set of 50% of your third set weight for 20 reps with no rest in between. Move on to next exercise and begin within two minutes & Stay at the 12, 8, 5-20 sequence for six weeks. Change the order, tempo, type and rest interval of the exercise each week.
DAY 1 - CHEST AND TRICEPS
Prime Mover Exercise: Bench Press 5 X 2 warm up 12, 8, 5, 20 rep work sets, superset last two sets) Incline Dumbbell Press 12, 8, 5, 20 rep work sets (superset last two sets) Bar Dips 12 with body weight X 3 Close Grip Bench Press 12, 8, 5, 20 (superset last two sets) French Press 12, 8, 5-20 Underhand Grip Cable Press-down 12, 8, 5-20 Abs Bench Roll-ups 20 X 2 and Side Rolls 12 X 2
DAY 2 - LEGS
Squats 5 X 2 Warm up 12, 8, 5-20 Work Sets Stiff legged Deadlifts 12 X 2 Walking Lunges 20 steps X 2 Leg Extension 12, 8, 5-20 Leg Curl 12, 8, 5-20 Calf raises 15 X 3 Decline Sit-ups 20 X 2
DAY 3 - OFF
DAY 4 - SHOULDERS Dumbbell Overhead Seated Press 5 X 2 Warm up 12, 8, 5-20 Work Sets Bent Arm Laterals with dumbbells 12, 8, 5-20 Cable Straight arm laterals 12 X 2 Cable Bent arm laterals 12 X 2 Upright cable row 10 X 2 Rear Delt Machine Row 12, 8, 5-20 Abs Hanging leg raises 12 X 3, Bench up and twist sets 10 X 2
DAY 5 - BACK AND BICEPS
Prime Mover Exercise: Bent Over- Barbell Rows Reps 5 X 2 Warm up 12, 8, 5-20 Work Sets One arm cable row 10 X 2 Straight arm pulldown 10 X 2 Close Grip Pulldown 12 X 2 Barbell Curls 5 X 2 warm up 12, 8, 5-20 Concentration Curls 10 X 2 Hammer Curls with Rope 12 X 2 Abs Rubber Ball crunches 30 X 2
DAY 6 - OFF
DAY 7 Interval Cardio Session
Choose your method of cardio (running, biking, swimming, jump rope etc) and warm up with two minutes at an easy pace. Once you are warm, do 8 sprint intervals at 85% of max heart rate for 30 seconds each. After each interval rest for one full minute (slow jog or slow peddling) until you return to a reasonable resting heart rate.
Do 8 intervals week one, 9 week two, 10 week three and so on until you get to 12 intervals in one session. When you reach 12 you reduce the intervals back down to 8 the next time but increase the intensity of each sprint and reduce the rest time to 45 seconds following every sprint. This style of training is very effective but is intense to say the least. It can kick you metabolism into a real fat burning mode for hours.
It has been extensively researched and studies show that compared to linear cardio (going at 60% max heart rate for 20 minutes at a time) you burn a significantly greater amount of fat. I recommend you only do this once per week for your first six week cycle.
Finishing Thoughts
Stay with this cycle for 6 weeks. Workouts should be between 45-60 minutes in length. Move quickly between exercises. Write down in a log book each set and weight lifted. (Rate the intensity level of each exercise for each muscle group on a scale from 1 lowest to 10 highest). Keep your intensity at an 8 or above, on the average. Record your overall score and intensity average at the end of each workout. A light stretch, a few push-ups or a couple of minutes on the bike can also be helpful in "getting loose" before you go into your warm-up sets. Good luck and stay committed!
It takes a combination of both of these to master your performance. Does an extra 7-10 pounds of lean muscle in only 6 weeks interest you? What if you could train for optimum results by following a no nonsense workout that gets results? The following is an example of a highly effective weekly workout schedule that flat out works! It has been tested by hundreds of top level athletes in a wide variety of sports. Test this out for six weeks and you will be very pleased with your gains.
Weight Room Routine Interval Cardio
The standard sequence is two warm up sets (on muscle groups not yet warmed up) 5-8 reps with your warm up weight, increasing in weight about 10% with each set until ready to perform your work sets. First work set includes 12 reps at 70% of your 1 rep max weight followed by one minute rest. Second work set with 8 reps at 75-80% of one rep maximum weight followed by one minute and thirty seconds rest.
Third work set with 5 reps at 85% of one rep max followed by a drop set of 50% of your third set weight for 20 reps with no rest in between. Move on to next exercise and begin within two minutes & Stay at the 12, 8, 5-20 sequence for six weeks. Change the order, tempo, type and rest interval of the exercise each week.
DAY 1 - CHEST AND TRICEPS
Prime Mover Exercise: Bench Press 5 X 2 warm up 12, 8, 5, 20 rep work sets, superset last two sets) Incline Dumbbell Press 12, 8, 5, 20 rep work sets (superset last two sets) Bar Dips 12 with body weight X 3 Close Grip Bench Press 12, 8, 5, 20 (superset last two sets) French Press 12, 8, 5-20 Underhand Grip Cable Press-down 12, 8, 5-20 Abs Bench Roll-ups 20 X 2 and Side Rolls 12 X 2
DAY 2 - LEGS
Squats 5 X 2 Warm up 12, 8, 5-20 Work Sets Stiff legged Deadlifts 12 X 2 Walking Lunges 20 steps X 2 Leg Extension 12, 8, 5-20 Leg Curl 12, 8, 5-20 Calf raises 15 X 3 Decline Sit-ups 20 X 2
DAY 3 - OFF
DAY 4 - SHOULDERS Dumbbell Overhead Seated Press 5 X 2 Warm up 12, 8, 5-20 Work Sets Bent Arm Laterals with dumbbells 12, 8, 5-20 Cable Straight arm laterals 12 X 2 Cable Bent arm laterals 12 X 2 Upright cable row 10 X 2 Rear Delt Machine Row 12, 8, 5-20 Abs Hanging leg raises 12 X 3, Bench up and twist sets 10 X 2
DAY 5 - BACK AND BICEPS
Prime Mover Exercise: Bent Over- Barbell Rows Reps 5 X 2 Warm up 12, 8, 5-20 Work Sets One arm cable row 10 X 2 Straight arm pulldown 10 X 2 Close Grip Pulldown 12 X 2 Barbell Curls 5 X 2 warm up 12, 8, 5-20 Concentration Curls 10 X 2 Hammer Curls with Rope 12 X 2 Abs Rubber Ball crunches 30 X 2
DAY 6 - OFF
DAY 7 Interval Cardio Session
Choose your method of cardio (running, biking, swimming, jump rope etc) and warm up with two minutes at an easy pace. Once you are warm, do 8 sprint intervals at 85% of max heart rate for 30 seconds each. After each interval rest for one full minute (slow jog or slow peddling) until you return to a reasonable resting heart rate.
Do 8 intervals week one, 9 week two, 10 week three and so on until you get to 12 intervals in one session. When you reach 12 you reduce the intervals back down to 8 the next time but increase the intensity of each sprint and reduce the rest time to 45 seconds following every sprint. This style of training is very effective but is intense to say the least. It can kick you metabolism into a real fat burning mode for hours.
It has been extensively researched and studies show that compared to linear cardio (going at 60% max heart rate for 20 minutes at a time) you burn a significantly greater amount of fat. I recommend you only do this once per week for your first six week cycle.
Finishing Thoughts
Stay with this cycle for 6 weeks. Workouts should be between 45-60 minutes in length. Move quickly between exercises. Write down in a log book each set and weight lifted. (Rate the intensity level of each exercise for each muscle group on a scale from 1 lowest to 10 highest). Keep your intensity at an 8 or above, on the average. Record your overall score and intensity average at the end of each workout. A light stretch, a few push-ups or a couple of minutes on the bike can also be helpful in "getting loose" before you go into your warm-up sets. Good luck and stay committed!
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