Archive | October, 2015

Maximize Results With Cardio and Strength Intervals

You can do cardiovascular intervals no matter what equipment you have. Even body weight is sufficient for these workouts. First, the benefits of interval workouts:

1. More time moving and less rest makes for a more intense and purposeful routine.

2. Shortens workout times by combining cardio and strength components into one session.

3. Loosens and limbers the body throughout the workout.

After a warm up, try cardio and strength interval workouts by using these suggestions:

1. Work one muscle group (chest) and follow your strength set with 2 to 5 minutes of cardio (running, jump rope, burpees). Next, go back to strength training and work another muscle group (back) and repeat this process until you have worked out all of the muscle groups planned for the day.

2. Perform cardio for 10 to 15 minutes. Next, do your strength training workout. I suggest 2 sets for every muscle group being worked. Finally, go back to the cardio workout for an additional 10 to 15 minutes.

3. Alternate between a set and 1 minute of cardio. Jump rope, mountain climbers, dancing or walking on the spot works best for this workout. After each minute of cardio, perform another set of strength exercise. Repeat until strength exercises are complete.

After any workout perform 5 to 10 minutes of stretching after completing all exercises.

There are multiple ways to work cardio intervals into your strength routine. The results are plentiful: Stronger resting heart rate, more fat calories burned and greater flexibility.

Try It!

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10 Minute Workouts!

Lack of time is the most common barrier to fitting in exercise. We are conditioned to think that we have to workout for 45 or 60 minutes in order to get results. In reality, very few people have more than an hour to spend doing exercise. Those who do often stick to the same steady state cardio training and still don’t see results. Done right, a 10-minute workout can even more effective than long, slow (and often downright boring) cardio sessions. A 10-minute workout is more manageable to fit into your day, and a 10-minute sweat session can be way more fun!

The key to making a 10-minute cardio session extremely effective is to increase the intensity. If you can talk, you’re probably not working hard enough. Short bursts of high intensity exercise will boost your metabolism and tone your muscles more effectively than steady state exercise at a lower heart rate. If you’re new to exercise altogether, it’s wise to start slow (at a pace at which you can carry on a conversation) and build over two to three months. However if you’ve been working out for a while, and have no contraindications to high intensity training, it may be time to pick up the pace- and reduce your time on the treadmill.

I’ve put together three simple and effective 10-minute workouts you can try. If you’re not already warmed up, spend 2-5 additional minutes easing into your workout. End each workout by warming down for a few minutes.

1. 1 minute blasts. Do this workout on a cardio machine, or outdoors on foot or bike.

1 minute: moderate effort

1 minute: pick up the pace. You should be breathing heavily and definitely NOT be able to talk.

Repeat for a total of 5 times. Try to increase the intensity of the hard intervals throughout the entire workout (for example, run faster, or increase your RPM on the bike).

2. 30-second Ascents. Do this workout on a cardio machine, or outdoors on foot or bike.

30 seconds: Easy to moderate

30 seconds: Hard

30 seconds: Very Hard

30 seconds: Very very hard (You can do it!)

Repeat for a total of 5 times.

3. Full Body Burn

Warm up: 25-50 Jumping Jacks

30 seconds High knee running or marching

30 seconds Squats or squat jumps

30 seconds High knee running or marching

30 seconds Forward lunges or lunge jumps

30 seconds High knee running or marching

30 seconds Push-ups (knees, toes or on the wall)

30 seconds High knee running or marching

30 seconds Bicycle crunches (for abdominals)

30 seconds High knee running or marching

30 seconds Burpees (or squats)

Repeat for a total of 2 rounds.

If you have 10 minutes, you have time for to fit in your cardio training. If you don’t have 10 minutes, find the time. You are worth it- and so are the results!

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How to Build Six Pack Abs Fast – Easy Ways to Build Six Pack Abs

Getting abs and that too six pack abs is a choice of this generation. They can try harder and harder to get six packs. This generation is more of a health conscious type. They are strict to follow their dietician’s instructions.

Achieving six pack abs is not an easy task. It needs many rigorous exercises to be done in order to get six packs. Ways to six pack abs.

Before starting with any exercise program it’s important to consult your Doctor. Discuss with your doctor openly, he can tell you exactly what to do. You can even seek help from a professional trainer for proper techniques.

1. Try for abs workouts concentrating abdominal exercises for six pack abs. It means you need to be focused while exercising. Try riding bicycles, twisting crunches, dumbbell side bends.

2. Take the necessary supplements like vitamins. Prefer natural supplements instead of artificial ones available.

3. Try for abs workouts concentrating abdominal exercises for six packs.

Try riding bicycles, twisting crunches, dumbbell side bends.

4. Weight training. Lifting weights and doing pushups can help.

Aerobic exercises do just long enough in order to get six packs.

5. Drinking plenty of water. Water just does not satisfy your thirst, but also helps your system to stay cool.

6. Eat healthy. Healthy eating is as necessary as exercising is. So, follow good dieticians for quick results. Fresh fruits and vegetables do lot in the metabolism of healthy body.

7. Sleep well. Sleeping well can keep you healthy.

8. Aerobic exercises even prove good.

Yes, before starting with six abs exercises you need to know that it can take sometime to achieve good six pack abs. Six pack abs are not easy to achieve, but it is not impossible to. Many have achieved and you can, if you have the true will for it. Working in right direction is needed. Try to avoid accumulation of stomach fat. Follow your action plan properly and strictly. Follow good healthy lifestyle. Determination to gain six pack abs is necessary, if you want them you will gain them any how. In fact why not, you should be determined because it is the matter related to your health and personality. How can you let your personality down, if you can achieve good one. Just putting in good exercising, maintaining good diet, and following dietician’s suggestions can be of great help to get six pack abs. Try these tips and see the results.

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Cardio Step Exercises at Home

When it comes to exercising, it goes without saying that the more you push yourself the more weight you will lose. There is no better way to push and challenge yourself to amazing weight loss in a short period of time than staircase/steps running. This article will direct you towards free cardio step exercises at home that will provide weight loss results like no other.

Now if you happen to be living in an apartment, finding a fleet of stairs just outside your home will not be a problem at all. Whereas if your home does not have a fleet of stairs then find the nearest apartment building around your neighbourhood and use that. Once you have found a fleet of stairs which is particularly going to be about 12-15 storeys you are ready to start. Now always remember before any strenuous exercises always do a simple warm up. So a few squats and stretches for about 15 minutes and get your leg muscles loosened up. If you are new to running up staircases then it is wise to start off with just 2 sets of 12-15 storeys with a 6 minute break in between. Try to avoid increasing the break in the middle. So go about doing that for roughly 2 weeks with 5 times each week. Keep in mind another important factor please do not run down after reaching the top because your legs will be rather unsteady and you might not be in full control of your legs. This might cause you to lose your balance and fall so avoid running down once u reach the top and take the elevator down.

After accomplishing the first stage of 2 sets of 12-15 storeys, 5 times each week for 2 weeks then u are ready for 3 sets. Now 3 sets there will not be any difference except for the break time in between each set should be reduced to 4-5 minutes maximum. Breathe in and out during breaks and avoid sitting down. What is recommended you do is walk around and looses your leg muscles further and do not let it contract. Do 3 sets, 5 times a week for another 2 weeks. Right after that, the final stage of staircase running, is do 4 sets of 12-15 storeys, 5 times a week with the same 4-5 minutes of rest in between. This particular exercise is very strenuous but extremely effective if you are looking to lose weight fast and in huge amounts. Always remember to wear a good pair of shoes and always keep your shoelaces tied when doing an exercise like this. It is important to be safe rather than sorry.

Weight loss will be noticed within just 3 weeks of this exercise on a scale of about 9-14 pounds depending on your body type and gender. Of course for this to happen you have to be consistent with the plan mentioned above and not have a stop and start routine as that will be rather ineffective. If running is not your thing, walking up the fleet o stairs will also be good to lose weight but it will take a rather longer time to see results. Whether it be walking or running up the staircase there is no doubt these free cardio step exercises at home will help you get rid of unwanted fat in no time.

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Workout Routines For Working Moms – Can I Lose the Pounds While Working?

Are you looking for a workout routine for working moms? In this article we are going to answer your question of “Can I lose the pounds while working?”

There are so many women that are looking for the best way to lose weight. There are a lot of women that are looking for a workout routine for working moms. These days it’s just so difficult to fit in a work out or get a diet that actually works. When you are a Mom you really need to have the ability to work out but it seems like it’s so difficult with work, kids and whatever else may be thrown into the mix. Let’s go on to answer the question “Can I lose the pounds while working?”

When my wife had our first child she really let the pounds pile up and was really upset with herself so she really did not do anything about it. She had gained almost 60 pounds during the pregnancy and she could really feel the effects of it. What she really needed was a workout routine for working moms. Once she put her heart into a work out routine and a well balanced diet plan she was able to get those pounds off much faster.

Low Fat Diets Are Not The Way To Go

There are a lot of people that try to cut out all of the fat in their diets and believe that is going to make them skinny. If you cut out all of the fat you really can cause some problems and even slow down your weight loss. There are many different facts that have come into light about dietary fats and they are very important when you are considering a workout routine for working moms. You do not want to put in a lot of hard work in a workout and then find out that you are not getting anywhere because of a wrong diet.

If you do not take in enough dietary fats you will notice that you do not feel as energetic as you normally would and you may also risk burning muscle mass instead of fat. Everything in moderation is not just some random saying. You really need to remember this when you are looking for a workout routine for working moms.

Summary

Put your heart into it and you really can lose the pounds even while working. A workout routine for working moms will give you even more motivation to lose the weight!

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Professional Bodybuilding Training Tips

Bodybuilding is a sport which has the potential of enabling someone to server under various capacities such as being a fitness trainer, nutritional guide and other various professions. Just as football cannot go on without a referee or a coach, bodybuilding also requires the services of various professionals.

Many novice bodybuilders can attest to the fact that they would not have succeed in the sport if they did not seek professional services from the experts. It is one sport where you can manage to earn your living through offering the professional services.

Many people nowadays are so fitness conscience; and that is why they want to undertake bodybuilding exercises. Since many people want to take up bodybuilding, there has been a demand for the perfect training program. Since there is no universal training program, each and every person needs to go on a training program specifically tailor made for them. In order to come up with a proper training program it is advisable that you seek the assistance of a professional trainer. There are various professional trainers available especially in the gyms. There work is usually to induct a novice trainer into bodybuilding. Such services are not free and the bodybuilder has to pay for the services. This is a win, win situation where the bodybuilder gains in terms of knowledge and the professional trainer gets his financial returns. In order to become a professional trainer you need to have undergone similar training and succeeded in bodybuilding. You also need to perfect your skills by doing various researches in connection with bodybuilding through reading fitness articles and journals. Bodybuilding is a very competitive industry and to have an edge over the other competitors you need to be up to date with the latest training techniques and equipments.

The other professionals needed in this sport are nutritional experts. In order to succeed in bodybuilding you need to understand how to carefully balance your diet so that you achieve muscle hypertrophy. Since many people want to take up bodybuilding, there has been a demand for a proper nutrition for bodybuilders. As a bodybuilder it is expected of you to go on a diet which defers from the normal people. This is because you are required to undertake intense training and a normal diet will not help you train intensely. In order to come up with a proper diet which will help you attain your bodybuilding goals it is very advisable to seek the assistance of a nutritional expert. Nutritional experts have the skills to determine factors such as the amount of calorie you need to take daily, your daily protein intake and your daily carbs intake. Such information will help you increase your body anabolism.

The other professional needed in this sport are judges. They are also required to have sound knowledge of the sport of bodybuilding so that there ruling can be proper. They are supposed to know the finer details about the sport of bodybuilding. There responsibility is to preside over bodybuilding competitions.

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Aerobic Exercise or Cardio – What is the Ideal Duration?

The ideal duration of aerobic exercise(cardio) is different for different circumstances and depends on parameters as:

– Frequency.

How often is it done?

– Intensity.

At what percentage of our maximum heart rate?

– Our objectives.

Do we aim for maximum fat loss,increased aerobic or anaerobic capacity? Maybe something else?

– The kind of the workout.

Purely aerobic or a combination with weight training?

– The time we have at our disposal.

– Our fitness level.

General advice on the duration of aerobic exercise(cardio).

1. Avoid long,boring, low intensity aerobic workouts because your gains will be minimal and disproportional to your invested time.

The fat burning zone is a myth which still has appeal because it is convenient. To burn more fat you will need higher intensity.

2. When speaking for a medium to high intensity–that is to say for about 70-85% of our maximum heart rate–a duration of 30′-40′ is considered as ideal.

A shorter duration will not give substantial results while a longer one may have unpleasant consequences on our muscle mass.

3. If you can only afford limited time maybe you should try for a most time-efficient exercise form like hill sprints or equivalent.

4. If your objective is maximum fat loss you can try two sessions in the same day of about 30′ each.

5. A high intensity is perfect for impressive results but is risky too. Overtraining,injuries and losing valuable ground could be some of the consequences.

To burn a lot of fat you will need sufficient intensity and duration.

If you simply want to reap benefits like…

– Higher aerobic capacity.

– Lower resting heart rate.

– Decreased blood pressure and cholesterol etc.

… then durations of 15-20′ will suffice.

To your great health!

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Easy and Best Bodybuilding Tips for Beginners

There are so many bodybuilding tips and free workout routines available on the web these days, and there is ever increasing interest of people in bodybuilding programs. Many people want to build muscle, but do not know how and where to start. Some people do hire a personal fitness trainer for this purpose, but many do it by their own and fail because of not having background knowledge, proper bodybuilding workout schedule and their set fitness goals. People start bodybuilding without any proper planning and quit quickly when they fail to get any results.

Here I am going to discuss some basic, but very useful bodybuilding tips for beginners, and I hope if followed in the right directions, can provide you great results.

Come up With a Plan:

Before starting any bodybuilding program, it is highly recommended that you should come up with a proper plan. Always set your goals realistically to make your bodybuilding program successful. If you set your goals unrealistically, simply you are setting up a failure plan for yourself. After setting proper bodybuilding goals, do stick to them and always try your best to follow them in the way they are designed.

Bodybuilding and Diet:

Almost all bodybuilding programs involve some strenuous exercises, so your body needs extra energy for such workouts and exercises. Diet plays a major role in the bodybuilding process, and you should eat healthy diet and supplements to fuel your body. Try sticking to whole organic foods which offer a blend of complex carbohydrates, fats and complete proteins. Nutrition affects almost every aspect of your lifestyle, so it needs to be balanced and coordinated according to your desired fitness goals.

Food Supplements:

Protein Intake

Protein is the most common supplement used for bodybuilding. One of the best things about protein is that it gets absorbed in the body very quickly. The high content of cysteine amino acid in the whey proteins makes them highly beneficial supplements for bodybuilding.

Testosterone Supplement

A high level of testosterone helps in burning fats and building muscles. There are so many natural ways to increase testosterone level in the body using supplements. Tribulus Terrestris, a natural herb, can boost testosterone level tremendously.

If you are going to consider supplementing your diet, keep it simple and always keep in mind every supplement has its own value. Soy, whey, creatine monohydrate, caseinate proteins, electrolytes, multivitamins and etc. are all great supplement options.

Train Your Brain Too:

The best athletes/sportspersons train their minds along with bodies in order to become successful. If you want success of your plan, you need to prepare yourself mentally too. Always focus on your goals and keep an eye on your short term and long term goals, and when following your bodybuilding workout schedule, only focus on your exercises both physically and mentally.

Do Variety of Trainings:

To make your bodybuilding program successful, keep on changing your training regimes instead of repeating the same workouts every time. Compound exercises, which involve at least two or more sets of your body muscle, are the best workouts for bodybuilding. These variety of workouts and exercises not only help you keep motivated and active, but also help in achieving your goals quickly.

Rest and Sleep:

Many novice bodybuilders always forget the importance of sleep and rest for building muscle mass. Your muscles grow when you sleep, so if you are not getting enough sleep you are not allowing your muscle to grow. Your muscles need some rest for wear and tear they get during your strenuous workouts and exercises. Simply, allow your body adequate sleep and rest during your workouts to make them grow in the way you want.

Consistency is the Key:

The last, but the most important bodybuilding tip is to be consistent no matter which bodybuilding program you are following and what goals you are going to achieve. If you are following all above tips, but not consistent in following any of them, you are simply wasting your time and energy. So, it is very important to follow your workout and diet plans regularly to make your bodybuilding plan successful.

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4 Muscle Building Tips For Your Workout Diet

The way you workout does affect significantly the quantity of muscle you can build. Also what you eat before and after your workout can equally affect your body. Listed are 4 muscle building tips that can assist you on planning your diet appropriately.

High Calorie Count

· You probably know the quantity of protein you should eat, but it is just as imperative that you eat a large amount of calories. In the event you don’t consume the right amount of calories, you will not grow as much. Dependent upon the kind of shape you’re in, you will usually take the amount of your body weight and times it by 10.

Multiple Numbers of Meals

· In place of just 3 meals per day, spread the food into 6 meals over the day. In doing these smaller meals, the insulin will release in your body and it will result in lower glucose levels in the blood. You want your insulin levels high, as this is the most anabolic hormone for the body.

Prior to Workout Meal

· Before your workout, you need to eat a meal full of the slow burning type of carbohydrates such as rice or pasta. Because they burn slowly these carbohydrates take a longer time to turn to glucose this results in your blood sugar levels staying consistent. This will allow you to train harder and longer.

After Workout Meal

· After the workout, you need a meal high in the fast burning types of protein and carbohydrates. Usually, you need to drink a protein type shake along with some kind of sugar.

In training, the method in which you eat combined with the workout routine may have an extreme effect on your body building muscle. Use these 4 muscle building tips printed here and apply all of them to your diet.

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Bodyweight Cardio Exercises – Perfect Cardio Workout For Free

When most people think about cardio they thing about using a big machine like a treadmill or an elliptical or going outdoors to run for an hour. However, there’s another way to do cardio which takes a lot less than traditional workouts and requires no equipment and no gym membership: bodyweight cardio.

Bodyweight cardio workouts are made of exercises that use your body alone as its creator of resistance. By creating a circuit of these exercises, reducing the rest between them and doing them fast, you’re able to get a cardiovascular stimulation and a strength workout at the same time.

This has several benefits:

  1. It is a lot shorter than traditional cardio workouts that most people do.
  2. Bodyweight cardio requires no equipment and can be done anywhere that you have some space: your home, park, hotel room, etc.
  3. These workouts can be very effective, help you build muscle tissue and burn a lot of calories and fat.
  4. Unlike traditional cardio, these workouts can be much more interesting and exciting than long duration workouts.

What are some of these bodyweight cardio exercises that you can do? Here are some examples:

1. Lunge walks – This is a hard exercise which is perfect for you if you want to build strong legs. You need to pick a destination and walk to it but each step needs to be in lunge form. This will get you sweating in a hurry.

2. Knee high running in place – A simple exercise that involves running where you stand. The higher you can get your knees to go the better it would be as it’s more intensive. Try it.

3. Squat jumps – This is a simple workout but it can really make your thighs scream… in a good way. Go into a squat and as you risk from it, jump high into the air. If you’ve got enough energy, try bringing your knees to your chest as you jump.

4. The 1-2 jump – This is a great bodyweight cardio exercise. Stand with your feet about shoulder width apart. Jump forward as far as you can and land on your feet. Allow yourself to sink a bit into a squat to absorb the shock of the landing. Jump backward in two jumps to your starting position. Repeat.

These are just a sample of bodyweight exercises that you can do. Remember to keep your rests between sets short to keep your heart rate up and burn more calories.

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