Archive | February, 2016

Diet And Workout Tips For Women

Weight is one of the most widely talked about subjects today. In the United States alone 40% of adults are overweight and 20% are considered obese. Some of the most prevalent problems that are associated with being overweight are diabetes, heart disease, high blood pressure and cancer. There is an alarming amount of children that are becoming overweight and obese. This is mostly due to them picking up bad eating habits from their overweight parents. It is now important for parents to start losing weight so they can set a good example for their children.

Most of the advice that you read over the internet concerning weight lose doesn’t take into consideration that many people have busy lifestyles and most advice isn’t geared towards a lot of Americans that are on the go or advice for women. Most of the weight loss tips for women are centered around dieting and doesn’t take into account the busy lifestyles that women have with working and coming home taking care of the family and the restricted amount of time they have available for cooking a healthy meal. Here are some tips that women can use and implement into their busy schedules.

Most women are aware that they should cook healthy meals every day for their families but the fact is that there just isn’t enough time. Sometimes a woman’s busy schedule results in getting home late and they are too tired to cook. There are some things that you can do to make sure you maintain a healthy diet that will not inconvenience you.

Eat Soup – Soup is a very filling and healthy meal because it can be made with a lot of healthy ingredients. If made right, soup will give you fewer calories and provide you with all of the nutrients needed to be healthy. You should avoid any cream or milk in the soup. Instead use stock and water which will give it the same consistency without all of the calories. The good thing about preparing soup is that you can make a large amount of it so when you get home all you have to do is heat it up.

Avoid Protein and Carbohydrate Shakes – Do not mix proteins and carbohydrates. With both, it will contain too many calories which will make it hard to burn off. If your time doesn’t allow you to exercise, this energy will simply turn into fat that will stay in your body. So try to avoid eating a lot of carbohydrates and proteins in the same meal.

Eat Slow – A lot of times when you are busy and you take a quick minute to eat something, you tend to “wolf down” your food. We assume that our bodies will tell us when we are full but in reality it takes our stomachs 20 minutes to tell our brain to stop eating. If you eat too fast you will run the risk of eating too much which in turn will create weight and you will be eating food that your body doesn’t want. Just slow down your eating and your body will lose weight.

Snacking – You hear a lot of advice to stop snacking. In an ideal world this would work really well but in reality it doesn’t work. You should not ignore your body when it needs something to eat however the question is what to snack on. If you must snack, the best thing to snack on is fruit which will fill you up and provide you with a boost of energy. But the best thing to do is drink water. This will fill you up until the next meal and it contains no calories.

Chew Gum – Chewing gum will distract you from feeling hungry and it makes your body believe that you are eating. Do not underestimate the power of the mind.

Exercise With Friends – Exercising with friends is very important because friends can keep each other motivated and it will make you accountable to someone. Friends can push each other when things start getting hard. Sometimes without this push people tend to get frustrated then give up before they start to experience the benefits of exercising. Exercise shouldn’t be done to feel like a chore. If you get into it, exercising can really be fun.

Set Goals – Setting realistic goals are important for you to keep yourself going. When you set a goal then you have something to strive for. Set yourself a time table so you will be able to manage all of your activities in the day. Make sure your goals are realistic. If not, you will only get discouraged and talk yourself into quitting.

Set Up A Time To Exercise – For a busy woman it is hard to set aside time to travel to the gym so you must set an hour or two for yourself to do some type of home fitness  workout . It is extremely important that you find the time to exercise. Even if you just start out with 15 – 20 minutes a day.

Know Your Limits – There will be people who will try to tell you how you should be exercising. Exercise in a manner that is comfortable to you. Nobody knows your body better than you do. So just do what you enjoy and what you can handle. If you enjoy what you are doing chances are you will continue doing it which in turn you will see results.

Value Your Self Image – It is very important that you think positive about what you are doing. Don’t worry about how you look when you are at the gym or outside jogging. No one is judging you. The only thing that people will have for you is admiration wishing they had the same drive and determination to do something about their health and fitness.

So try to at least follow a couple of these tips and you will soon see yourself slimming down to your natural size.

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Building Bulk Muscle – 3 Tips For Building Bulk Muscle

Most of the current bodybuilding advice and tips out there simply don’t work. However this article reveals 3  tips , from a genuine  muscle   building  expert, for  building  bulk  muscle  safely, quickly and effectively. If you listen and use these ideas then you will start to get good results in no time.

Ok, let’s get started  building   muscle 

1. The best way to  build  big  muscles  is to do the big “bad-boy”  muscle   building  exercises. These two exercises, if done correctly, will  build  more  muscle  mass in your body than any other technique. In fact bodybuilders all over the planet swear by these techniques because of the amazing results that they generate. The squat and the dead lift. These two exercises really work because they put a lot of good strain on the main  muscle  groups allowing for exponential growth.

2.  Building  bulk  muscle  can actually be achieved better by spending less time at the gym. (Yes you read that correctly!). A lot of people spend far too much time at the gym just lounging around and not working at a level that they could be. Instead lift your intensity and do more in a shorter period of time. This can be achieved by hustling between exercises, keeping your rest periods honest and working out like a “barbarian”.

3. The final aspect of  building  bulk  muscle  is to make sure that you are eating a good diet and using the right supplements. You want to eat about 6 meals per day consisting of 45% carbs, 35% proteins and 20% fats. Furthermore well known supplements like protein shakes, powdered creatine and multi vitamins are a great boost for the body.

Ok, so now you are aware of 3 great  tips  for  building  bulk  muscle . It is now up to you to apply them and build the kind of body that you really want. This is just the beginning, if you want a complete step by step guide for  building   muscle  mass then visit the website below.

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Surfing Workout Routine – Out of Water

You don’t have to be on a board, or even in the water, for a surfing  workout   routine . You should consider four key elements when thinking about a routine.

Surfing  Workout   Routine  – Stamina

Being out on a board for hours is going to take endurance. Even an hour, or half hour, can exhaust those just starting out. Simple exercises done for extended periods of time can help improve you stamina. Things like jogging or jumping rope for twenty minutes can help quite a bit. Remember to keep a steady pace through the whole twenty minutes. It’s all about training your body to function just as well at the end of that time as when you started the exercise.

Chest and Back

The muscles in your chest and back are going to play key roles in surfing. Because of this you should incorporate them into your surfing  workout   routine . Consider rowing, push-ups, and pull-ups. These will target the muscles you are most likely to use.

Surfing  Workout   Routine  – Legs

You will need some strength in your legs to ride a surf board. However, the stamina in your legs is also going to be important to keep you on the board. If you can’t hold your stance, chances are you will end up falling off a lot. Consider doing extra lunges with both legs. Add ten to the number you normally do, or start with ten if you don’t have them in your routine. Lunges not only build strength, but the stretch the muscles as well as using most of the muscles in your legs.

Balance

Try incorporating a stability ball into your surfing  workout   routine  to help with balance. Something as simple as standing on one leg, and then the other, could help too. You will need balance to stay upright on the board. Everyone gets sick of wiping out, and improving your balance increases your chances of riding the wave.

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Best Muscle Building Workout – The Simple Plan

Beginning a body  building   workout  plan requires a level of commitment. As a beginner, you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn’t as severe.

If the word “damage” makes you flinch, don’t worry. It’s a good thing for a bodybuilder to incur limited  muscle  damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future  workouts . This is what bodybuilding is all about – a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed  muscle  soreness and will help quell the adrenaline that has been  building  in your system as a result of the  workout . This can also be simple stretching exercises and deep breathing.

Again, it’s important to start out slow and not push yourself beyond your limits.

Use weights that are not too heavy for you but that will give you enough resistance to  build  your  muscles . You can progressively increase the amount of weight you lift as you get stronger.

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6 Top Weight Lifting Workout Tips

Image starting your strength training routine knowing you are about to begin the most effective, efficient  workout  routine

possible. Being on a weight lifting  workout  routine that gets

you in and out of the gym as quickly as possible with maximum

benefit is what everyone should be aiming for.

After twenty plus years of celebrity fitness training in Beverly

Hills, California, I would like to share with you my top six,

most effective, weight lifting tips. If you follow these tips,

you will know you have accomplished the maximum in the

least amount of time.

Here are the six best muscle building  workout   tips  I have

discovered throughout my years as a celebrity fitness trainer.

Please note: consult with your physician prior to taking part

in any exercise program. Each individual has their own specific

medical history, and overall objectives.

1. Use Multi-Joint Exercises

You will want to incorporate weight lifting exercises that

work more than one muscle group at a time. Two or more joints

are moving throughout a particular strength training exercise.

Performing an exercise like this will utilize a greater amount of muscle fibers, thus stimulating growth, as well as burning more calories. Examples of such multi-joint exercises are the chest press, leg press, leg squat, pulldown, and shoulder press. These are all very effective exercises leading to greater muscle development.

2. Focus on Form Before Weight

While lifting weights, it is important to focus on form. Let the particular muscle do the work, not momentum, or other muscles you are not targeting. You goal is to fatigue a particular muscle to its absolute maximum. It is not important to impress someone else in the gym with the weights you are lifting. Focus on working the muscle!

3. Repetitions Should Be Slow and Controlled

Eliminating the external force, momentum, is the key. Once again,

let the targeted muscle do the work, and nothing else. Zone in on that particular muscle. You should concentrate on moving the weight using a cadence of two seconds positive motion, and four seconds back (negative). Please remember, this is weight lifting, not weight throwing.

4. Proper Rest Between  Workouts  Is Critical

Make sure your weight training  workouts  are high enough in

intensity to stimulate muscle tissue growth, and have the proper

rest between  workouts  to allow this growth to occur. The average

amount of rest between  workouts  is 2-10+ days depending upon

the intensity level. You shouldn’t feel tired, and sore before your next  workout , but eager to conquer the weights.

5. Don’t Do Too Many Sets

Too many sets will put you in an over-trained zone. All you need

is one, all out, set to momentary muscle failure in order to stimulate optimal muscle growth. Anything more is counter productive. However, light warm up sets are fine, and necessary.

6. Track Your Progress

Without tracking your  workouts  you will not know where you are, and where you need to go. Be a mad scientist and track your  workouts . The information you gather will tell you more about yourself than a muscle magazine will.

If you want the most effective, efficient weight training  workout , then follow these six simple  tips  to maximum muscle development.

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Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered in any way. Thank you!

Jim O’Connor – Exercise Physiologist / The Fitness Promoter

Copyright (c) – Wellness Word, LLC

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A Muscle Building Diet Plan

If you want to build strong lean muscle you need more than just exercise; eating the right kinds of foods is also important. A quality muscle building diet is very often neglected when one begins muscle building training. Most people have a lot of mistaken beliefs about the type of diet needed to help build muscle mass.

Some people believe that a body building diet should be made up solely of proteins, and vitamins, and that fats and carbohydrates, should be eliminated. When building muscle mass, you have to increase your carbohydrate intake to give you the needed energy to do your work outs and lifting routines.

When you lower the carbohydrates in your diet, your body has to compensate by finding energy elsewhere. The body does this by decreasing your metabolism. When your metabolism is low, the extra calories you eat build up as fat instead of being broken down into energy.

Your body also must have fat in the diet. The organ systems of the body will be forced to rely on low fat products or fat free food to fill the necessary fat requirements of your body this can cause problems. It also can lead to a decrease in your body’s metabolism, especially the way your body matabolizes fat. Instead of bulking you up you can reverse the process.

Foods you should include in your diet are; lean red meat as it is an excellent source of protein and other nutrients that promote muscle growth. Eggs are an excellent food if you are trying to build muscle mass. They are high in protein and easily digested and used in your body. Fish is full of omega-3 fatty acids which are good for the body. Chicken breast is full of proteins and is one of the top foods that can help you grow muscles. Milk gives you with the minerals, vitamins and calcium that your body needs.. Cottage cheese is very slow to digest and this makes it a popular food for body-building. Oatmeal is a complex carbohydrate which provides your body with a steady rate of energy and promotes muscle growth. Fruits such as apples, citrus fruits, and berries can give your body the needed potassium, iron, fiber, zinc, and minerals.Vegetables like spinach, carats, and tomatoes should also be included in your diet. Nuts are an excellent source of unsaturated fats.

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Gym Workout Routines and Effects

Before you even start reading this document, I will warn you it is technical and dry reading. But if you are serious about your Gym Workouts it is well worth reading this document as a start point and further reading can be found in the references below.

Most of you will understand the terminology in this document, but for those that do not.

Reps- repetition of an exercise or movement in a specific way or manner:

Set – A number of repetitions is a single set

One rep max – The single movement at max load capacity or the maximum you can lift in a single attempt. You can either attempt this (I will cover how to do this in other notes), but it is not advisable for a beginner. Better is to pick a weight that you can lift till failure (cannot push/pull the weight any further) around 6-10 times.

Then put it into the following formula. Where w is the weight and r is the number of repetitions.

1RM = w(1+(r/30)

We all know there are many ways of working out, using various routines and methodologies. Here is a quick breakdown of some of the more popular workout routines:

1) Three day workouts

This workout is usually followed as a beginner programme. Though there are variations of it, this pattern is usually followed:

10 reps, 1 minute break, 2- 3 sets, at 60-80% 1 rep max

Commonly with this workout, you would do one exercise per body part (legs, chest, back, abs, biceps, triceps, lower back and shoulders). These give you eight exercises in total and require ten minutes cardio at the beginning to warm up, as well as a five minute cardio as a cool down. Pre-stretching and post-stretching is also usually added to this workout routine.

Remember this routine is generally used by beginners. If you are new to the gym, you should use this for the first 3-12 months. This will enable you to build up strength, endurance, posture and the cardio-vascular system required.

At this stage you get the hang of the basics, and your training should fall in line with your goals. There are many ways to actually reach your goals, and we will cover the basics of these routines. Remember each routine can be further changed using different rep ranges, weights and rest times. I will go through the specifics of these in future notes.

For now, we will look at which workouts we can use:

2) Split Routine

This is made up by four resistance based workouts a week and one cardio session a week, commonly used by bodybuilders. Depending on how it is used, it can develop muscle size and definition.

These routines are usually split based on one day upper-body workout (that is chest, shoulders, back, biceps, triceps), followed by a lower-body workout the next day (that is abs, lower back, calves, quads and glutes). You would then do one day of cardio, followed by the first two days split routine again.

These sessions are usually made up of the following:

2 Exercises per body part, 8 reps over 4 sets per exercise with 60-90 sec breaks at 80% 1 rep max

3) Isolated training

This is not to be confused with isolate sets. Isolated training is working out a particular muscle in as many ways as possible. You would work out your chest, for example, in five different ways. A chest workout may include bench press, incline bench, barbell chest flies, supine bench and press ups. This system can be used in two different ways. Firstly, you could follow it twice a day so you can go through the entire workout twice weekly, once for strength and once for endurance. This is how this routine would be broken down:

Strength

Mon: AM: Biceps PM: Chest

Tues: AM: Abs PM: Upper back

Wed: AM: Legs/ lower back PM: Triceps

Thu: Rest

Endurance

Fri: AM: Biceps PM: Chest

Sat: AM: Abs PM: Upper back

Sun: AM: Legs/ lower back PM: Triceps

This method is for the very advanced and you should take a week break every six weeks (ideally four weeks) to recover. Over training is very likely and this workout is not to be used by those with less than eighteen months experience in the gym. This is a similar methodology to that used by Arnold Schwarzenegger.

A second option is to follow the x1 daily routine which can be broken down as follows:

Mon: Biceps

Tues: Chest

Wed: Back

Thu: Shoulders

Fri: Back & Abs

Sat: Triceps

Sun: Rest

This setup can be used by beginners and more advanced users alike. It is also unlikely to lead to over training and is a relatively safe way of training.

The workouts would consist of the following:

Strength: 5 Exercises 6-8reps per set over 5 sets at 80-90% one rep max.

Endurance: 5 Exercises, 12-15reps (legs 15-20) over 5 sets at 40-60% one rep max

4) Opposition Training

This is a form of training that is normally done four days a week with the fifth day being a cardio workout day. You work the opposite muscle sets together as super sets- this can be very tiring. You would work the chest and the back, the bicep and the triceps, the abs and the lower back, and lastly, the shoulders and legs. To put the exercises together as a superset, you would do for example, a bench press set followed directly by a mid-row without rest. The exercises together would constitute a single set. You could do a superset or compound exercises with the shoulders and legs, for example, by squatting with a light weight resting on your shoulders and at the top of each movement press the weight.

Each workout would generally consist of the following:

5 Exercises, 3 sets (supersets of opposition muscles), 10-12 reps, 45-60 sec breaks

This is an advanced form of training and will test both endurance and strength. This is not recommended for beginners and you should have at least eighteen months experience in the gym before attempting training using this methodology.

5) High Impact resistance Training

This is a method that has the potential to show the greatest results over the shortest period of time but it also carries the greatest risks. It requires you to push your body to its maximum capacity in very short spaces of time and then beyond it, in a very harsh and unforgiving way. Lifting will be at around 90 – 95% of your one rep max, so the loads are very heavy. You would train once every five days, so you would for example do a routine on Monday and then rest until Friday before doing the next routine on the Friday. And then the next routine would be the following Tuesday. The routines would have no more than two workouts per muscle group and two muscle groups per training day. So for example, you would work your chest and abs on the first day, followed by legs and shoulders on the next and so forth. You would also incorporate a HIITS cardio workout in this routine after completing all muscle groups, which I have explained more about in previous notes.

A workout using this method would consist of the following:

4 exercises (2 per muscle group), 2-3sets per exercise 4-8 reps per set using 90-95% One rep Max

Using this routine, you are likely to fail reaching the full rep range without someone to spot you. In fact, you should not workout in this way without a training partner. And even if they are there to help you raise the weight so you can complete each set using the negative of the movement. I will cover negatives in future notes. This form of training should only be used by those with over twenty four months of experience in the gym. A training method similar to this was used by Mike Mentzer.

There are many other methodologies and out there using different ideologies, and with each of these ways there are many ways of working out within these methodologies. For example, superset, pyramid sets, isolate and compound training. Some of my future notes will cover aspects of these in more detail.

One that is always great to include is compound movements. In fact, I recommend that you DO include them. This covers the bench press, clean and jerk, dead lifts and squats.

Most of these workouts are designed to last around 45 – 60 minutes and should be easy enough to fit into most days.

Further Reading

High Intensity Training: The Mike Mentzer Way – Mike Mentzer, John Little

The New Encyclopaedia of Modern Bodybuilding – Arnold Schwarzenegger revised with Bill Dobbins

Advanced Resistance Training Course material – Futurefit Training

ACSM Media Room – http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

NSCA guide to Program design: Science of Strength and Conditioning – Edited – Jay R Hoffman

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5 Tips for Building Muscle Now

If you’re frustrated with your  muscle  gain or fat loss goals,

I sympathize with you completely, and understand exactly what

you are going through. I worked out for years before finally

figuring out the correct ways to  build   muscle  and lose fat.

I finally figured ou that the routines and body  building   tips 

touted by professional bodybuilders and the  muscle  magazines

just aren’t going to work for most people. But take heart,

you can reach your  muscle  mass and fat burning goals.

Putting together a program that incorporates the following

body  building   tips  will point you in the right direction and

get you making gains you hadn’t thought were possible.

Tried and True Body  Building   Tips 

Train Intensely – You must work each set until you can’t do

another repetition in good form. There is no point in

stopping at a set number of reps (such as 8), if you are

capable of doing 12. Your body needs to be challenged or it

will not adapt by  building  new  muscle  or burning off body fat.

Cycle Your Intensity – In order to prevent burnout and overtraining

from training intensely, it’s important to take a week off from

training every 8 – 12 weeks. If, like me, you can’t stay out

of the gym that long, you should train for a week at a very low

intensity level.

Train Briefly – Your workouts need to be short. This is

a very important weight lifting tip. You should never need

to do a weight lifting routine that takes over an hour. If

you are in the gym that long, you aren’t working intensely

enough. You can workout hard or long, but you can not do

both. And to succeed in  building   muscle , you need to workout hard.

Train Infrequently – Your body needs time to recover

from your weight training routine, so that in can adapt and

grow. If you train with weights before your body is completey

recovered, you won’t add new  muscle  and will eventually over

train, a big no no.

These are extremely important body  building   tips . It seems

that your body’s potential for strength increases far outweighs

your body’s ability to recover. What this means is that as you

grow stronger, your body needs more time between weight training

sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body

than bench pressing 50 pounds, even if both were maximum attempts

at the time.

Train Progressively – You need to constantly challenge

what your body can do by continuing to add more weight and/or

repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates

the above weight lifting tips. If you put the other pieces in

place, such as your nutrition plan and supplementation plan,

you’ll be well on your way to great gains and transforming your

physique.

1 – Squats

2 – Deadlifts

3 – Chin Ups

4 – Dips

5 – Bench Press

6 – Military Press

Here’s another weight lifting tip – break in to this routine.

For the first few weeks, try working out 3 times per week on

nonconsecutive days, performing 2 working sets of each exercise,

doing 12 – 15 reps per set.

Don’t train to failure.

After about a month, you can lower the reps on everything but

Squats and Deadlifts, to the 8 – 10 rep range. Start training

to failure on some sets.

After another month, begin training to failure on all working

sets and consider only weight training two times per week to

accommodate the higher level of intensity and strengh that you’ve

developed.

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Punching Bag Workout Tips – Making Your Bag Workout Fun

If you have just purchased or are thinking about purchasing a punching bag for improving your martial arts skills or to get in shape – consider some of the following tips.

I will assume you are working with some form of heavy bag (something that can take a beating and offers some resistance). If you want to focus more on your movements, then you can consider getting a lighter punching bag or frees standing punching bag.

One of the challenges you will face as a bag owner, is boredom. You can only throw so many punches and kicks and spending 20 – 50 minutes on a bag can be rather tedious. If you are combining it with other workouts then you really just need to play with it for 5-10 minutes. If this is your main piece of exercise equipment, you will need to be more creative. Some of the tips below will help:

01 Music

Have you ever walked into a nightclub or dance studio with the beat blaring and sending a chill down your spine that makes you want to dance? Okay, even if you do not get the urge to move those feet when you hear the beat – you will be able to improve your inspiration and lift up your energy if you find some music that gets you into action. Normally, I would suggest that you use music that is designed for Fitness Kickboxing. It will have a good beat that you can punch and kick to. If this isn’t your style, then simply play anything that you enjoy (though it should energize you for fitness) or makes you feel great.

A side benefit you will get from playing music is that you will associate (internally) the joy of music to the act of working out. This will help your brain to see working out as fun and thus you will be more likely to include it in your regular routine.

02 Create a fun freestyle form / drill

Just throwing jabs and crosses can be too repetitive and boring for many of us. What I suggest is that you create a very long freestyle form that you can use on the bag. I offer a DVD on a form called the strikes and kicks form, but you can also see it (for free) on YouTube by searching my name and for Strikes & Kicks Drill. The idea is that you make a list of moves for you to follow. Start off with 10 and then add to it as you master the list. For example, the list might look something like this:

01 Jab

02 Knee

03 Spinning back fist

04 Round kick

05 Cross punch

I build lists like this all the time for our long term martial arts camps and the students love them because they are challenging, fun to learn and they offer something to work on for a long time without getting bored. I have a self-defense version too called the 1-40 form / drill. Again, start your list off small and build up on it. If you want the drill to fit into a work out, try the following as an advanced drill:

01 Warm up with basic boxing on the bag for 5-10 minutes

02 Blast the first part of your drill for 20 seconds

03 Complete 40 seconds of your drill at a regular pace

04 Repeat steps 2 and 3 until you complete the form or repeat the form at least 5 times

If you are trying to lose weight and get in shape, you will want more than 20 minutes for working out. I would suggest at least 50 minutes (10-minute warm up, 5 minute BLAST, 20 minutes of movement and end with another 5 minute BLAST) because the body does not really start to burn that fat until AFTER the first 20 minutes.

The idea is to get a good workout, but play with it until you have something that you look forward to practicing. If you include some advance moves at various sections of your drill, you will be sure to improve your martial art skills while getting a great work out on the bag.

The right bag or bags will depend on exactly what you are trying to do. I like to do the strikes and kicks drill on a BOB – Body Opponent Bag made by Century Martial arts. For fitness kickboxing I prefer the Muay Thai Style heavy bag.

Be sure to wear hand wraps (keep the wrists safe) and get a good pair of bag gloves.

Visit NinjaGym.com – NinjaGym™ Martial Arts & Fitness Blog: Health Tips for Mind, Body & Spirit, Ninja Training, Ninja Weapons and Gear.

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Books on Muscle Building Workout

There are plenty of books available on workouts and exercises. These  workouts  are usually containing comprehensive data about various kinds of weight loss regime, health awareness,  muscle   building , fat loss and various other related topics. It has been seen that amongst these various options provided to users the combination of any form of exercise combined with the right kind of dieting is the best way to lose weight and gain muscles.

Gaining muscles and body mass are probably one of the favorite topics of these books. Usually  muscle   building  is more common with men though more women are pursuing this form of physical exercise for toning their bodies. There are different kinds of books available on  muscle  training and  muscle   building . The most common books available on them usually deal with two main issues these include gaining muscles and body mass while the other is based on toning up the body through muscle training.

Both form so muscle exercise caters to different needs of the body. The gain of muscles and mass is essential for people who are lean and thin and want to put on some weight along with improving their body shapes. The best way, suggested by most books, for gaining mass is through eating a healthy diet which aids in the process. The gain of muscle mass is through eating more of proteins and carbohydrates. These foods help in the faster growth of the muscles and also help the body to gain mass without really gaining weight.

Weight lifting has been used by both men and women to shape their bodies and give it a leaner look. In such instances the emphasis of the diet is towards lower calories so that fat can be burnt faster and the conversion to muscles also takes place easily.  Muscle  training and  muscle   building  is one of the fastest forms of burning fat and the effects of the same has been visible in most cases.

There are many different kinds of books available on muscle training and working out. There are online books and regular books. Most of the online books are usually free and they are one of the most common forms of knowing more about the exercises and the muscle training patterns. These exercises are often given with visual pictures and demos on these websites which also makes following them easier. Online books also provide for personalized information so that the different body requirements of different people can be taken care of personally.

Online books and regular books on  muscle  training are ideal for usage as they provide adequate information and resources on  muscle  training, gaining mass and other forms of  muscle   building  also. There are unlimited options for implementing these exercises but it should be remembered that caution should be taken while implementing these exercises because there is always the risk of hurting the muscles or getting them torn if these exercises are not done properly. It is also suggested that the warm and cool down sessions of these exercises should be done so that the body does not experience any drastic change of heartbeat.

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