Archive | October, 2015

Best Cardio Workout at Home For Women!

Ladies, real cardio consists of utilizing your own body weight and implementing short burst of intense work! That’s right, cardio goes beyond just bouncing on a treadmill or simulating a skiing motion on an elliptical trainer for hours on end. If you want to engage in real cardio then you have to step up the intensity of your cardio by engaging in whole body calisthenics. Its time to take it old school!

Best Cardio Workout At Home!

Effective cardio exercises for you to do at home must consist of whole body calisthenics. A calisthenic is defined as exercises done in a rhythmic systematic way using nothing more than your own body weight. This is what makes this style of training great for two reasons. The first reason it is great is because it eliminates the need for big bulky equipment. This automatically saves you money and forces you to get creative with your in home cardio workout design.

The second reason that calisthenics are great is because you are able to perform these exercises anywhere and at anytime. In addition to this you can achieve a superior level of both muscular and cardiovascular development with calisthenics. Anytime you are able to utilize the resistance of your own body weight you stand to get a much better workout and burn a ton more calories. Rhythmic exercises such as squats, push ups, jumping jacks, and any combination of these will quickly elevate your level of perceived exertion, therefore giving you a much more impactful workout with the results to match. These are benefits you stand to gain from calisthenic training. As a strength and conditioning professional I can tell you that every smart trainer understands the importance of calisthenics within the scope of their training program.

Ladies, if you haven’t already started to implement the use of calisthenics within the structure of your in home cardio plan then you are missing out. Take the time to learn more about this style of workout by accessing more of my articles on the subject for free. If you are going to do cardio then get it done with intense cardio consisting of short burst of high exertion. This is the most effective way you can expect to see any speedy results within your workouts. Remember that most anyone can train hard, but only the best train smart my friend! Give it a try and you won’t regret it!

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What is a Good Workout Routine?

The answer to what is a good workout routine will depend on who you ask. This area has as many opinions as there are routines. How do we sort through and find the one that is right for us?

We could consider hiring a personal trainer; this is not feasible for many of us for a variety of reasons. Often times the best way is the tried and true method of trial and error. This can be time consuming and there is always the risk of improper training that can lead to two unwanted results:

1). Not achieving the results that we are looking for.

2). Actually causing damage to the muscles, tendons, and ligaments.

The latter could result in having to seek medical treatments to resolve the injuries, a costly and time consuming undertaking, and at the very least an inability to resume or maintain a workout routine. Anytime we are going to put our time, energy, and resource into something as important as our bodies, we want to make sure we gather enough information to help us make an informed decision.

There are many ways to do this: you can go to the Gyms in your area and ask questions, go to a store like Sports Authority to get information from the employees or purchase some of their collection of information on workouts, there is also the book stores that have whole sections devoted to this subject and lastly you could make up a program and wing it. I would not recommend the last option for reasons already stated.

A good workout routine is one that gives you the information that you need to challenge yourself safely and give you the results that you expect to achieve. As you look at information you will get a feel for where the author is coming from in relation to doing a good workout routine. They cannot know where you are in the process and therein lays the confusion with what to believe and what is going to be best for you. So we want to pick our information source carefully and once we start commit ourselves to the program.

To get significant results relative to where we begin can take 8 weeks or more. This is one journey that is well worth undertaking, the results can last a lifetime.

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Building Muscle Mass – A Guide to Well Developed Chest Muscles

So you want a chest like Superman? Building muscle mass is the key to getting that great body you’ve always wanted. Don’t worry if you’ve always been the skinny boy at the back of your class-if you have determination, patience and discipline you too can build chest muscles worthy of a superhero.

If you have started training, you will need to increase your calorie intake every day. You take 3,000 up to 6,000 calories a day-yes, that is a lot of calories but your goal is to gain as much weight fast so you can convert this into big, hard muscles when you hit the gym. Do not use this as an excuse to pig out on junk food and desserts everyday of the week. Your diet should comprise of high protein and low fat food like chicken, lean meat and fish.

For those looking to building muscle mass, the calories of their nutritional plan should have a ratio of 50% carbohydrates, 30% protein and 20% fat. It would be helpful to know that a gram of fat is equal to nine calories while a gram of protein and carbohydrates are both equal to four calories. You have a small window of indulgence so use it well.

Once you’ve gotten your food plan down, it’s time to concentrate on getting the most out of your chest workout regimen. Begin with good stretching and a light warm up to increase your body’s temperature and improve your session for the day. You will also notice that swimmers have a wide and defined chest area so incorporate swimming into your training program as often as you can.

A program you can use if you are beginning is doing 12 reps and three sets of bench press using 40 lbs weight load, dumbbell flyes and dumbbell pullover using 10 and 20 lbs respectively. After a few weeks, include 30 lbs of inclined bench press and 20 lbs of declined bench press of 12 reps and 3 sets as well. Monitor the progress of your strength and endurance because you will need to lift higher weights gradually while lowering your reps per set if you want to bulk up the chest muscles.

Remember as with any workout program, change the weight load and exercises every few weeks so your body will continue to challenge itself to perform its best. Hitting your chest area with different angles is good training so always incorporate flat, incline and decline movements into your routine. Flyes isolate the pectoralis major (pecs) more than most exercises so be sure to keep coming back to this when you modify your workout periodically.

Even if your aim is to build chest muscles, take care that you don’t over train them and neglect other muscle groups as well. There has never been a superhero with a barrel chest and skinny legs as far as I know. You will do well in setting aside two to three days working on the other parts of your body.

Focus on building muscle mass, eat the right kinds of food and execute the exercises in the correct form– you will soon find yourself with a strong chest so wide you need to enter doors sideways. And last but not the least, don’t forget to enjoy yourself– working out is always a rewarding experience for those who stay the course. Work hard and see the results before you know it.

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Muscle Building Tips – Two Simple Exercises – Dips & Chins – Quick Results

Here are a few muscle building tips that will help you achieve fast results to your upper body mass. The key exercises to achieve these quick results is dips and chins. Don’t disregard the value of these two exercises, as basic as they may seem, give them a go, you won’t regret it. Sometimes you will get faster results by just focusing on a couple of basic exercises rather than a halve dozen mediocre exercises for the same body parts.


Dips and Chins are a classic example of two simple exercises that can give you exceptional results in a relatively short period (3 months). The quick results come about because of your focused efforts and attention on exercise form and building up the number of reps and sets you do in a training session.

Do these two exercises as your main upper body work-out for at least 3 months. It will take you this long, if you are a beginner to build up to 5 sets of 20 reps on the dips and 5 sets of 12 reps on the chin ups (wide grip).

For those more experienced try and achieve these same reps and sets with a 15-20 kilo weight strapped around your waist. You will end up doing hundreds even thousands of these dips and chins over a 3month period. 70% of your total will be dips and about 30% chin-ups. So for every hundred dips, thirty of those will be chin ups.

8 Muscle Building Tips on performing Dips & Chins when starting out:

1. Position yourself between the parallel bars, just suspend your weight on the bars at the bottom of the movement for a few seconds to give the muscles in the chest area a feel for your own body weight.

2. Feel the stretch and the pull under the arm pit area as well, if this is the first time for you, you will really feel it here. You will definitely feel sore in these areas the next day if you do at least 50 reps on your first day.

3. OK now try and do 3-5 reps straight up and down with a slight lean forward, eyes looking straight ahead, legs straight or slightly bent at the knees and as you push yourself up between the bars lock your elbows at the top of the movement using very strict form feel the tricep.

4. Again slowly allowing your elbows to bend, come down slowly as far as you can, all your weight is being supported by your arms at this point until you reach the bottom of the movement.

5. Your body weight is now supported by your arms and shoulders, feel the stretch in the shoulders and chest area, then push back up from this point engaging the chest muscles, arms and shoulders once more until the elbows are once again locked at the top of the movement. Repeat…

6. You may only do 2 or 3 at first. No problem, you start building your reps from here.

7. As for the chins ups, grip the overhead bar with a wide grip, suspend your body weight on the bar for a few seconds and feel the stretch in the arms, in the lats and back areas.

8. Stand up grip the bar again wide grip palms facing away from you, thumb over the bar or under your preference, and proceed to pull yourself up as far as you can until your chin touches the bar, keep your back straight, with a slight arch, hold for a second and then let yourself down slowly until your elbows lock straight at the bottom of the movement. Try not to swing in the movement or pull the legs up in front of you to assist yourself to get up. Repeat…

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Exercises and Workouts – At Home Moves For A Firmer Stomach

Looking to firm your stomach? If so, there are two things you need to be doing. The first is looking at your meal plan. If you are not eating right on a day-to-day basis, you cannot expect to get any leaner or firmer. You simply must lose body fat to do this and following a healthy meal plan is the best way to achieve this.

In addition to eating right though, you do need to strengthen your core muscles, which will help to bring out definition and allow them to be better seen. So how can you do that?

Let’s go over some at-home moves for you to consider…

1.The Stomach Vacuum. The first exercise is very basic but something that will train your muscles to increase their endurance and help you stay stabilized much more effectively.

To perform the stomach vacuum, you’ll simply need to lie flat down on the ground with your legs extended, arms by your side. From there, think of pressing the small of the back into the floor as hard as you can. You will feel your hip position shift slightly as you do this – indicating your spinal column is now adjusting as well. Once you’re here, hold this position for as long as possible. This is what will help you build up your core muscle endurance.

As an added benefit, the stomach vacuum will train your muscles to stay tighter throughout your day, which can also help with keeping your posture in alignment and preventing lower back pain.

2. The Lying Leg Raise. Next up on the list of exercises to do is the lying leg raise. This one is great for hitting your lower abdominal muscles, so can firm the lower abdominal area really well.

Get down, back down on the ground once again and, this time, lift your legs upward keeping your knees straight until they are at a 90 degree angle.

Pause in this position and then slowly lower your legs down so they are almost touching the floor. Pause again and then lift them back up. Continue on until all reps are completed.

3. The Plank. Finally, the plank is the last exercise to consider. Get down into position so you are balancing on your forearms with your feet extended beneath you. Your body should form a straight tabletop like position here as you maintain control over the position.

If you start feeling yourself moving out of good form, stop immediately and only start when you can resume proper form. Work your way up to holding this for 60 seconds without stopping.

So keep these three excellent stomach firming exercises in mind. Do them three to four times per week and you will be seeing results in no time.

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Muscle Building Exercises to Build Muscle

There are several different ways to get your body fat level into shape, and to increase your physical appearance which has proven to be so important to people all over the world.

Getting into shape has turned into a key priority every where, all around, and many people need help doing so to feel better about themselves, gain strength, and over come their general obstacles.

No longer will it be troublesome to take a quick jog, or to rush up a flight of stairs, not with all the different kinds of muscle building exercises to be found in any gym, in body building books or magazines, or even online.

While the computer may be one of the leading causes today of why more and more people have become obese, or out of shape, it certainly can deal with many different aspects of getting into shape.

Now it has become easier to feel like you’re working out, while you may not be at all.

An important thing to think about is how you got in the situation you are in. If your downfall was the computer, it’s best to get out and look for muscle building exercise, rather than looking them online.

Or you can use things such as this to your advantage.

For example, if your downfall was the television, buy a work out video and practice at home.

There are several different types of routines and exercises to help you promote muscle building. Muscle building exercises will come in all shapes and forms, focusing on weightlifting or focusing on your legs, and so on.

Choosing the right one for you is very important and should be thought about with a great deal of hesitance.

If you feel as though you cannot complete a commitment to your goal, keep that in mind when you’re choosing your exercises.

Gyms are a great place to find exercises that will help you with not only your health, but with gaining that perfect body you’ve always dreamed of.

If weightlifting is a part of your routine, it would be wise to seek help from a gym or another trained professional, because weightlifting must be carried out in a specific fashion, and you may need help from other parties to complete it.

Compounds movements are extremely effective, and maybe even the highest rated for helping your body muscles work them out.

Compound movements such as this call for your body to use several muscles in sync with each other, such as bench pressing.

Bench pressing will mainly work out one place of your body, but is realistic working out your shoulders and your triceps as well.

Some work out routines requires that you do several compound movement exercises for optimal performance and muscle gain.

An exercise such as the bicep curl is commonly referred to as an isolation exercise. While these isolation exercises may be easier for someone to perform and more common to do, they aren’t helping your body out as much as a compound movement exercise.

Following strict routines and exercises will make sure that your body is getting the work out sessions it needs to thrive.

Muscle building exercises are extremely common, as it is easier to work out with a rhythm than it is to work out randomly.

On top of this, your muscle gain will shoot through the roof!

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Exercises For Abs – Look Good With Cardio Exercises For Abs

Want to get rid of sagging stomach? Dreaming about a flat stomach with less time investment? Is your aim to show off your flat stomach and walk without shirt? Do you have the confidence to do it now? Is your drooping stomach the reason for not doing so? If the answer is yes, then there is nothing to worry. You can very soon walk briskly with a flat stomach by working out some exercises for abs. There are many programs that can help to get a better look and can help you walk with a toned ab. It will definitely be dream come true for you.

Loosing Stomach fat with Ab exercises

Very important for you to stick on is to start right away. If you do nothing, then you can never loose your stomach fat. Avoid postponing any such exercise for abs. There should not be a second thought when it comes to losing fat. Make it a habit to exercise on regular basis if you really want a flat stomach. Be assured that you will have a flat stomach; however, this will not happen over a weeks time. This will take a longer period to burn out excess fat from the stomach. Exercises for abs are nothing but giving some kind of training to your stomach muscles. For a flat stomach, there must be regular activities given to the stomach without any break. Only this will help you to attain your goal.

Add Cardio Exercises Along With Your Ab Workout

The latest way of reducing abdominal fat is by adding cardio exercises along with regular exercises. It just not the usual crunches, sit ups and other stomach exercises that are enough or will yield results. Cardio exercises are the simplest exercises and can help you reduce your fat. The most interesting part of cardio exercise is that it reduces fat all over the body thus also reducing excess fat from the ab region. Exercises for Abs reduces fat; no doubt in that. However, cardio exercises burn more calories than the usual exercises. With the help of cardio exercises, you can loose excess fat from your body which was earlier accumulated.

Your stomach muscles are normally covered with a layer of fat. This contributes to your bulging stomach. So, start working to burn the extra fat that is covering your flat stomach. With continuous effort put on your stomach, you can easily burn the excess fat and stay healthy. By talking about exercises for abs, do not assume that this is only regarding good body shape. By burning excess fat, you can stay fit and healthy. The real intention of exercises for abs is mainly to help people stay healthy and eat healthy. You can check the websites for detailed information.

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Three Keys to Ripped, Six-Pack Abs

Besides chest and arm training, abdominal training certainly gets a lot of focus in the muscle magazines and workout programs. For most bodybuilders, muscular and defined abs are the mark of success.

However, achieving a muscular, defined “six-pack” abdominal area is not easy for most bodybuilders. Why is this? Well, because attaining good abs is not just a function of weight training. In addition to an intense weight training program, good abs are only developed by a very comprehensive program involving abdominal exercises, strict diet and cardio training. So, let’s discuss these three keys to “ripped, six-pack” abs.

Abdominal Exercises

For that “ripped, six-pack” look, the abdominal muscles must be trained like any other muscle group. The key is to choose the proper exercises and use the proper techniques that will elicit the best development. Forget about those ab crunch machines or “ab rockers” you see on TV. They’re a waste of time and money!

If you want to thoroughly stimulate your abdominal muscles to grow and achieve the “six-pack” look, then you must rely on the science. The study at San Diego State University revealed that the Bicycle Maneuver, Captain’s Chair Knee Raises, Crunches on Exercise Ball and Reverse Crunch are the best and only exercises that you need to do. These four exercises are the most effective and offer variety in your abdominal training.

Perform all your abdominal work for 8 to 20 repetitions. As you become more conditioned, perform 2-4 sets of 8-20 repetitions. All repetitions should be performed slow and deliberate motion. No ballistic or quick motions. Let the abs do all the work. The rest between sets should be 30-60 seconds and no longer.

Strict Diet

Depending upon how much bodyfat you have around your waist, you should consider your diet. If you’re an ectomorph, then you may not have much bodyfat, if any, around your waist. Mesomorphs may need to “tune-up” their diet if they have put on some additional bodyfat during their mass building phase. Endomorphs probably have some body fat on their abs, and therefore, some serious diet modifications must be made by limiting carbohydrates and increasing protein. Avoid refined carbohydrates, sugar and fat laden foods. Loose the booze…alcohol metabolizes into fat. Men should avoid beer as it “feminizes” the body.

Cardio Training

If you have bodyfat around your waist, then you must engage in a serious cardio training program to rid yourself of this excess fat. I recommend that you perform Interval Training for your cardio. Taking long walks or jogs for 45-60 minutes will not do the trick. Numerous research studies have shown that Interval Training is far superior to walking or jogging for fat loss.

To do Interval Training, run or sprint for 30 seconds, then walk for one minute to recover, then repeat this sprint/walk cycle about 8-10 times. Be sure to warm-up before and cool down after Interval Training. The key to Interval Training is to push yourself as hard as you can during the running or sprint for the allotted 30 seconds. This form of Cardio Training will burn more body fat while also improving your cardiovascular conditioning.

All three keys are essential to obtaining the much-desired “ripped, six-pack” abs. As with any fitness endeavor, consistency and persistence are needed to achieve success.

For a FREE REPORT on ab training and more information on a comprehensive abdominal training program, visit this site.

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How to Do Cardio Exercises

Cardio, also known as aerobic, exercise helps to work large groups of muscles, such as in the legs, and make the heart and lungs stronger. By providing your body with endurance, stamina, and increased oxygen production, your will feel more energized. Other benefits are burning calories and lowering blood pressure. This type of fitness can be achieved by doing ordinary chores around your home, such as scrubbing floors or mowing the lawn, through traditional workouts such as walking, jogging or jumping rope, or even through structured classes such as step aerobics or Tai Chi.

When beginning a cardio program, it is important to first consult your doctor in case your have any medical conditions that need to be addressed. Exercise can improve the quality of life for any individual, regardless of their medical condition, but consulting your physician will ensure that the workout regimen you choose are not harmful to your condition or will not aggravate your heart due to any medication you may be taking that can adjust your heart rate.

Once you have consulted your physician, you can begin selecting cardio exercises that are right for your body and for your goals. It is important to choose a workout regimen that you will enjoy versus choosing that regimen based on what you think you should be doing. If you enjoy the fitness route you take, you will be more likely to continue that routine to better your health for life. Long term cardio exercise is always preferred, to keep your body moving and to keep you healthy.

Beginners should start with walking as it is the least expensive (completely free), and will help get your body used to getting started with an activity. Walking can be done almost anywhere, and you can use walking to work yourself up to other activities, such as jogging, jumping rope, swimming, stair climbing, running and cycling. Incorporating a cardio exercise daily will provide maximum benefits, but many people prefer to choose a few days out of the week where they can focus on their fitness and well being.

Be sure to stretch your muscles and warm them up before performing vigorous cardio exercise routines. Stretching your muscles will help you to avoid cramps in your legs and pain in your joints, and warm up exercises will keep you from overexerting your body and tiring quickly. Warm ups will also help you prevent injuries. As your body becomes used to working out, it will become necessary to increase the intensity of your routine to continue to allow your body to work.

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Seven Simple Exercises To Build Your Muscles Fast

Many people want to build muscle but don’t know what to do. In this guide you will get seven exercises that when you do them together in one work out it is the fastest way to build muscle.

For this exercise to successfully build your muscle fast you need to do the exercise as followed:

-For the first 2 weeks only do the cycle twice. Do each exercise with no more than 30 seconds of rest in between. Once you have completed one cycle rest for 1 to 2 minutes and then finish the second cycle.

-After the first 2 weeks you should become comfortable with the workout and should increase to three cycles rather than two.

-It is important that you do each exercise with appropriate weight and when you are to move onto more weight you should only increase the weight by 10% or less.

Below are the 7 exercises that are going to be the fastest way to build muscles.

1. The first exercise you should do is bent-leg knee raises. You do these by lying on your back, relax your head and neck, and place your hands on the floor near your butt. You will need to place your feet flat on the floor. To do this exercise you need to lower your abdominal muscles so you can raise your knees towards your rib cage, and then you will slowly lower your feet back to their original position. You will need to do this 12 times per set.

2. This exercise is called the V-Up. To do this you lie on your side with your body in a straight line and your arms folded across your chest. You will need to keep your legs together as you lift them off the floor towards your top elbow that your are also raising toward your hip. You should do 10 reps of these on each side and should feel a contraction in your obliques.

4. This next one, the Bridge, is part of the palates program. You will need to get in the push-up position but with your elbows bent. It is important that your body is in a straight line and pull your abdominal in. You should start with doing 20 seconds while breathing steadily and move to doing about 60 second sets later. You should do 1 or 2 reps.

5. This next exercise, tricep pull downs, are an easy exercise. You will need to get to a tricep pushdown machine. To do this exercise you bring the bar to directly at your waste with your elbows against your side. Push the bar down until your arm is extended but not to the point that you lock your elbows out, and then go to the return position. You should do 10 reps of these.

6. Leg extensions are done by sitting on a leg extension machine with your feet in the bads, lean back slightly, and lift the pads to where your leg is extended. Do 10 reps of these as well.

7. You can do bicep curls with either a dumbbell or a barbell. Hold the barbell in front of you, curl the weight toward your shoulders, wait for a second, and then return to the starting position. Do 10 reps of these as well.

If you do these seven exercises together you should see that this is the fastest way to build your muscles.

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