Archive | Workout

Best Workout Plans – 4 Ways to Organize Your Workout Planning

Organizing your workouts is the best way to maintain your weight and get a consistent amount of exercise. If you don’t organize how you workout, you could end up either always doing the same thing or you won’t workout enough. Which is why organizing your workouts could be extremely helpful to ensure that you will lose the weight needed. There are many ways you can get your workout priorities straight, but these four ways are surely going to be helpful enough to get you organized than ever.

• Decide which workouts to do and schedule your entire week

Scheduling your entire week from Monday to Friday could be extremely helpful for you. Start off by choosing which workouts you want to do, decide which days you want to do those workouts, and then finalize it in your notebook and you’re good to go.

• Make sure you separate each day to focus on one part of the body.

Some people always make the mistake of doing all the workouts at once in one full day. They end up going to sleep exhausted and completely tired, with literally no strength to go at it again the next day. What you should do instead is spread out your week by focusing on only one part of the body for a specific day. For example, try focusing on exercising mainly your legs on Monday. You should then take a break on Tuesday and focus on your upper body on Wednesday. This will help you yield wonderful results where you are able to get an entire body workout each and every week.

• Keep yourself motivated

Motivation is key to actually keep yourself going and following the plan that you create. Of course, you won’t lose weight or see the desired results in your body by simply writing it down and not following it. You need to make sure that the schedule you create is one you will actually follow. So keep yourself motivated and you will definitely see the results you’ve always wanted.

• Don’t forget to eat healthy throughout your diet and schedule your eating plan

Aside from scheduling your workouts, you must also schedule your diet and your daily eating habits. You simply cannot lose weight by always working out and not eating anything healthy. So you must make sure that you are able to eat healthy throughout your diet. Try writing down the things you eat for the next week. See if there are and unhealthy foods that you eating. If you notice a few unhealthy eating habits, make the change immediately the following week. This will ensure a better diet and a much healthier body.

Losing weight is all about maintaining a healthy diet and a good workout plan. However, no matter how great your workout seems to be, if there’s no plan to follow or any goal to reach, then success won’t be achieved. Which is why planning and scheduling your workout plans could greatly help you in following a set plan and not going all out in one full day, causing you to give up after several workouts.

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Dumbbell Training For Strength – The Ultimate Guide and Sample Workout

So you want to get strong, huh?

On your dumbbell training for strength quest, there are a few things you absolutely must get right in order to get more results in less time.

You absolutely must choose the best exercises, structure your workouts properly, train with enough intensity, and use different repetition ranges.

Before you dive into the sample workouts, we need to address those critical points first.

Choose the Best Exercises:

If you want to get strong, then you need to choose exercises that allow you to move a lot of weight. Before we get into the best dumbbell exercises for strength, let’s go ahead and reveal the exercises you won’t be doing: dumbbell flyes, lateral raises, bent over laterals, bicep curls, and triceps kick-backs. Those exercises won’t get you strong no matter how many sets and repetitions you perform.

Here is a brief list of some of the best dumbbell and bodyweight exercises for increasing your strength. I included bodyweight exercises because they don’t require any equipment and they are very effective.

Note: the abbreviation “DB” means dumbbell and you can do almost every exercise both limbs at a time, or one side at a time

Total Body Exercises

-1 Arm DB Snatch

-DB Clean & Press

-Burpees

-Squat Thrusts

-Bear Crawls

-DB Man Maker

Upper Body Pushes

-DB Push Press

-Standing DB Overhead Press

-DB Floor Press

-DB Bench Press

-Dips

-Push-ups and all variations

-Handstand push-ups

Upper Body Pulls

-DB Row

-DB Renegade Row

-DB Pullover

-Pull-ups and all variations

-Inverted Rows

Lower Body

-DB Suitcase Squats

-DB Front Squats

-DB Bulgarian Squats

-DB Romanian Deadlifts

-DB Step-ups

-1 Leg Squats

-Jump Squats/Lunges

-DB Lunges and all variations

Those are the best dumbbell and bodyweight exercises for improving your strength levels quickly.

Structure Your Workouts Properly:

If you want the best results in the least amount of time, you should use total body workouts and train three days per week on non-consecutive days.

The optimal way to train is with circuits – you perform a set of each exercise before repeating the first exercise. This allows you to complete the workout in minimal time, and this will help you not only get stronger, but will also build lean muscle and burn off body fat.

Even though your main priority is to get strong, you still can, and should, use circuits if possible.

Use Enough Intensity:

If your workout calls for five repetitions of an exercise, then you should use a weight that is challenging. If you perform five repetitions with a weight you could have done for eight or more reps, you did not use enough intensity.

Furthermore, you should make it a point to use more weight whenever you can. That is the easiest and most effective way to get strong.

Train With Different Repetition Ranges:

The best way to get strong is to train with heavy weights and low repetitions (2-8 reps). However, you should also train with higher rep ranges so you can give your body and nervous system a break, and to reap the benefits of using those higher rep ranges (9+ reps).

Sample Dumbbell Training for Strength Workout

As you will see, you will use an exercise from each category listed above

-1 Arm DB Snatch x 3 reps each side

-1 Arm DB Floor Press x 5 reps each side

-DB Renegade Row x 5-8 reps each side

-DB Bulgarian Split Squat x 5-8 reps each side

Perform each exercise back-to-back taking rest periods as needed. Try to keep the rest periods brief and move quickly.

Two Options for How to Perform That Workout:

1) Perform a certain number of circuits: example – 3-6 total circuits.

2) Perform as many circuits as possible in a set period of time: example 10-30 minutes.

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Bodybuilding Workout Tips For Bigger Arms

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm’s muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.

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Want to Get Fit Fast? You Need to Have a Workout Plan

Are you tired of always being called the ‘chubby’ one among the group? Is it hard to find clothes you like that fit you? Well, it’s time you get your act straight and make better choices for your body. If you want to change your lifestyle now, you have to start with a workout plan first.

Here are some focal points in your workout plan to tone that abs to perfection:

• Start working on cardio exercises: Cardio exercises are the perfect routines to prepare your body to burn calories and fat. When you’re starting out, your main goal is to lose excess calories and fat first. You can do this by doing several cardio exercises from running, jogging, swimming, cycling and walking to name some. You could do a 15-minute jog before you hit the office and get on with work.

• Weights: Weights training is a relevant part of your workout plan. Once your body metabolized enough calories and fat, you need to work on your muscles to get perfectly toned abs. Standard dumbbells are the best instruments to start this routine. Feel the weights first to ensure that you can lift them repetitively during the actual exercise. Start with 10 to 15 cycles per arm or routine (e.g. building on triceps or biceps). Keep in mind that you should never use weights that are too heavy. So, use lighter weights for your arms and heavier weights for your legs. As you go along, you’ll be able to tolerate working on heavier weights to build your muscles further.

• Abs exercises: Since you’re also aiming to decrease the ‘rolls’ over your midsection, an appropriate abdominal workout should help you achieve that. Sit-ups or curling are common abs exercises you can perform at home before or after a light jog before work. Just place your hand behind your head and use your abdomen to lift your upper body to a sitting position. You might have difficulty performing abdominal exercises during the first few days, but you’ll get the hang of it eventually. Remember, when you’re exercising your abdominal muscles, you’re closer to getting that sexy abs!

• Meditation: Unlike most strenuous workout, meditation focuses on your mental and physical relaxation. With your muscles ripping off weights and cardio routines, meditation neutralizes the stresses on your muscles — and may even relieve your mind off work. Yoga and Tai chi are famous meditating exercises that refresh the body before and after a rigorous workout.

Planning your workout should help you sort appropriate routines to take. You might get better and faster results using the right exercises. You need this plan to help you achieve a realistic goal in your weight loss process. You can also incorporate life-long plans for your health such as choosing better food options and scheduling exercise days. Make healthier choice in living a fulfilling life ahead!

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Bodybuilding Workout Routines – A Beginner’s Guide

As a newcomer to bodybuilding, you can often feel overwhelmed by the books, DVD’s and countless guides available. So where do you start? The first thing you should do, before attempting any strenuous exercise, is consult your doctor. The chances are that he will be happy that you are embarking on an exercise program. It’s a good idea to show him an example of your bodybuilding workout routine so that he knows exactly what you’ll be doing.

Bodybuilding consists of progressive resistance exercises which, typically, involve free weights such as barbells and dumbbells., to build muscle and strength. The good thing about using free weights is that your lifting can be tailored to your existing strength levels. Weights come in discs as small as 1¼ pounds to 50 pounds. Power lifters have even heavier discs, but the novice need not bother himself with this.

Now that you’ve decided to embark on your training regime you need to think about safety. Your lifting will be tailored to your strength levels and therefore will be very safe (as long as you don’t try to overdo it). That said, however, it is always advisable to train with a partner so he can spot for you.

You should always complete a thorough warm up before you exercise. A good warm up will lessen the chances of injury. When beginning an exercise you should begin with a moderate weight and high repetitions. So if you normally bench 150 pounds for three sets of ten then you should warm up with 75 pounds for one set of 20 reps. In addition to warming up before each different exercise you should also stretch and warm up your circulatory system by doing skipping or running on the spot. A good warm up cannot be emphasized enough.

When it comes time for your first workout, there is no hard and fast rule to how much you should lift but I would suggest starting light with a weight which you know you will be comfortable with…Take it slow and ease into your routine. Separate your training days by at least two days off (more if you need it). Follow these guidelines and your bodybuilding workout routines will go smooth and easy.

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Best Bodybuilding Workout – How to Build Muscle Fast

If you are interested in getting big muscles and getting real results with your training, then take note of these tips here to give you the best bodybuilding workout possible. See, when i comes to weights training at the gym, there are several things to keep in mind for gaining muscle fast.

Best beginner bodybuilding workout

Novices will generally see substantial progress early on if they do 1-3 sets three times weekly for each important body part. Most people decide to do this kind of workout on Mondays, Wednesdays, and Fridays. Most commonly, a single exercise is done for each part and it is one the majority of people are familiar with. For instance, bodybuilders tend to do bench presses for their chests and squats for their legs. They repeat each exercise a moderate number of times, most often between 8 and 12.

Best intermediate workout plan

An intermediate bodybuilding workout for building muscle mass typically means exercising two or three body parts each workout, and usually there are four workouts done in a week. The same groups of body parts are worked two times every week. For instance, Monday and Thursday may be a chest, shoulders and triceps workout, while the Tuesday and Friday routines might be for legs, biceps and back. Usually you do between five and ten sets for each body part, and repeat each about six to ten times.

Best advanced bodybuilding program

One type of advanced bodybuilding sessions or workouts involves doing one body part per workout. One example consists of legs on Monday, chest on Tuesday, back on Wednesday, arms on Thursday, and Shoulders on Friday. The number of sets can be very high, sometimes over 20. Repetitions are usually pretty low, typically not more than six. Most of the time, at least 3 different exercises are performed for each body part.

You can use a split routine as part of your weights or muscle program. This method works one group of muscles in the morning and another group in the afternoon. This is a very intense method which can be used to break down body parts or work stubborn muscle groups. It requires a higher intake of calories and careful attention to technique to avoid injury. For these reasons it is usually only performed by professionals.

What to do with your diet?

One thing to keep in mind is that calories consumed must increase according to the level of the workout. Typically, by the time a bodybuilder reaches the intermediate stage, he will need to increase the number of meals and/or take protein drinks. Whey protein powder isolate is a good way to add extra protein and calories.

There are methods to set any kind of objectives in bodybuilding. The plans stated earlier provide a common idea of how workouts are planned relying on the caliber of the bodybuilder. They also inform regarding the number of sets and repetitions. Inside these instructions, there are several options and deviations according to the requirement of the bodybuilder.

So as you can see, it is very possible to jump straight into the advanced program if you’re reasonably fit and have been to the gym before and know how to use the weights. Ask for help with proper technique, especially with free weights to get best results. So go for it and use these top tips and get a great ripped body that everyone admires and talks about.

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Top Cardio Workout Tips

A cardio workout is the one of the best way to lose weight. Of course, there is also dieting and weightlifting. The former ensures one to eat less and to avoid those kinds of food that can add up more weight to the body. The latter burns calories and replace the lost fat with muscles. However, if one wants to burn calories faster and to make the heart healthier and stronger, then doing a cardio workout is the thing.

Many routines or exercises could fall under the cardio workout category. Going outdoors for a morning jog or walk is considered as one. Enrolling at a gym for an aerobics course is also a good cardio workout. If one finds staying at home is better, he can have a treadmill or an exercise bike as equipments to help him sweat out and lose the fat. However, whatever routine one does and wherever he does it, what is important is that this is effective enough to help him lose weight and have a healthy heart.

Before one starts his cardio routine, he should do some stretching first. This will make sure that he is not going to get any muscle and bone injuries while doing the workout. Spending about five minutes to stretch the major muscle groups and the joints before jogging or hitting the treadmill or aerobics mat also prepares the blood circulatory system for intensive use. A little breathing exercise will also brace the lungs for some heavy work.

Another suggestion is performing not just one or two routines. There should be a combination of three or even more cardio exercises. This is important in order to have a more balanced and comprehensive muscle growth and body conditioning. An example would be getting off the treadmill after a while and try the elliptical trainer so that the arms and the torso can also be utilized. For joggers, who are not using any equipment, they should also pause from running and do some minutes of ‘jumping jack’. Another great type of cardio combination is the alternate use of light and heavy intensity routines.

Boredom can be a problem when doing cardio. Jogging, especially at very familiar places, can be a monotonous activity. It is even worse with a treadmill or n exercise bike. However, one can beat boredom by making the activity fun. He can play his portable audio player while jogging in the park or he can have someone along. While on the treadmill or exercise bike, he can watch his favorite TV show, listen to music, or even read a bestselling novel.

Sweating out can certainly make one lose weight but if he is not careful enough he may also lose more than necessary. It is best to keep water in handy while doing the cardio. Drinking during rests is important so that the body is hydrated enough during the exercises. Water is a natural coolant needed to prevent burning out the body.

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Exercises and Workouts – 4 Commandments To Stick With In Your Workout Plan

Having trouble staying the course on your fitness plan? If so, you might just need a few guidelines to help keep you on track. Many people often struggle with going to the gym on a regular basis, but the great news is with a few smart strategies, you can overcome this.

Let’s look at the four commandments you must remember if you want to become a regular at the gym…

1. Get A Plan. First things first, never start a workout without a plan in place. There are so many ways you can go about building your fitness level, so if you don’t have a plan, you’ll simply become overwhelmed.

Find a plan and then stick with it for at least 6 weeks. After that period, you can evaluate whether you want to continue with that particular plan or try something new.

2. Know Your Intensity Level. Next, know your intensity level. While it’s great you are working out at maximum intensity, realize you cannot do this every day or you will get burnt out.

Vary your intensity level. Build into your program some easy and hard days so you are challenged but at the same time, are also able to recover.

3. Think About The Long-Term. It’s also important when approaching your workout plan, you think about the long-term.

Don’t view your workout plan as something to help you get fit over the next month. Think of it as a lifestyle change you will keep up for years to come. By shifting your thinking like this, you’ll stand a better chance of choosing a plan you will stick with.

If you only view the short-term, you’re more likely to choose plans that leave you frustrated and falling off the bandwagon.

4. Build In Some Fun. Finally, make sure you build in some fun. Fitness should never feel torturous or you know you don’t have the right plan.

While you may not love every session you do, you should have at least one or two workouts you truly look forward to each week. Having this will help ensure you stay committed. Try a group sport or some other activity you remember loving when you were younger.

So there you have a few quick tips to help you become more consistent with your workout schedule. If you approach it in the right manner, you’ll have a far greater chance of seeing the success you’re after.

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Your Strength Training Dumbbells Guide and Workout

Your strength training dumbbells workouts must follow a few simple guidelines if you want to get the best results possible in the least amount of time.

If you want to burn off pounds of body fat, sculpt lean, sexy muscle, and therefore transform your body as fast as possible, make sure you follow and apply these tips and try out the sample strength training dumbbells workout.

Do Not Use Bodybuilding Splits

Traditional bodybuilding splits are useless for helping you transform your body in the least amount of time possible. The best way to get more results in less time is to use total body workouts. By using total body workouts you will only have to workout three days per week, on non-consecutive days.

This way you can workout on Monday, Wednesday, and Friday, or a similar split.

The reason total body workouts are more effect than bodybuilding splits is because you will burn a lot more calories during the workout and your metabolism will be elevated for up to 36 hours after the workout is finished. Most bodybuilding workouts consist of isolation and machine exercises. Those don’t burn many calories at all, let alone put your metabolism on full blast.

Furthermore, you can get a lot more accomplished working out three days a week as opposed to five or more that bodybuilding splits require. More results in less time – I can’t think of anything better than that.

Use Compound Exercises

The absolute best way to get leaner, bigger, and/or stronger is to use big, compound exercises. These exercises allow you to use more weight than isolation exercises (compare a dumbbell chest press to a dumbbell fly). This allows you to burn more calories while you exercise, and compound exercises are more effective for jacking up your fat burning metabolism. Not only will those exercises help you to burn off pounds of body fat, but they are significantly more effective for helping you to build lean muscle and increase your strength levels.

Here is a very brief list of some of the best dumbbell and body weight exercises.

Note: the abbreviation “DB” means dumbbell

Legs-DB Squat (suitcase, front, overhead etc)

-DB Lunges (reverse, forward, walking, lateral, etc)

-DB Swings (1 arm, double, etc)

-DB Bulgarian Split Squats

Chest/Triceps/Shoulders

-DB Chest Press (floor, incline, flat bench, etc)

-DB Overhead Press (1 arm, push press, etc)

-Push-ups (walking, spiderman, hindu, etc)

-Parallel Bar Dips

Back/Biceps-DB Row (overhand, underhand, renegade, etc)

-DB Pullover

-Pull-ups (chin-ups, neutral grip, with towels, etc)

-Inverted Rows

Total Body & Miscellaneous Exercises

-DB Snatch (split snatch)

-DB Clean & Press

-Burpees

-Bear Crawls

Workout With Circuits

Circuit training is not just highly effective for fat loss – it is allow very effective for gaining muscle and improving your strength.

To properly perform a circuit, you will simply perform one set for each exercise before repeating the first exercise again. You do the exercises back-to-back resting for the prescribed amount of time between exercises.

Circuits are the ultimate way to get more done in less time.

Sample Strength Training Dumbbells Workout Note – there is one exercise from each category above

-DB Bulgarian Split Squats x 10 each leg

-1 Arm DB Push Press x 8 each side

-Underhand DB Row x 8 each side

-DB Split Snatch x 5 each side

Perform each exercise back-to-back with minimal rest in between each. You have two options for performing this workout:

1) Perform a total of three to six circuits

2) Complete as many circuits as possible in a set period of time. Example: 15 – 30 minutes.

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Workout Tips For Women

Exercises are a critical element of daily life. The majority will certainly agree to this. Exercise is not only fantastic for reducing your weight, it’s also great for keeping an acceptable body mass, for burning those excess calories and boosting the metabolic rate. Exercise also amps up the heart and the lungs, making them function more efficiently. In addition to these health benefits, exercise also strengthens the bones and keeps people feeling great about themselves because they look so good! Exercise also gives people stamina, enabling them to keep up with their hectic lives. Unfortunately, not many people choose to exercise. Many people have difficulty deciding whether to exercise or just roll back over in bed whenever they awaken in the morning.

The guidelines that follow can be extremely useful when your goal is to reach and retain your ideal body mass, which should be the goal of workouts for women. These are especially good for women for two reasons: women experience a number of things happening in their bodies and are a lot more vunerable to osteoporosis; and lots of women feel pressure to keep up their beauty. Experts recommend that a couple of these tips at a time should be incorporated into your exercise workout.

Don’t worry that your exercise routine will not be enough to deliver the results. One must always keep the commitments you make. Ideally, you’ll want to exercise for 20 minutes to an hour each session, and have three to five workout sessions per week. However, this isn’t always possible in the real world. Don’t frustrate yourself by targeting the ultimate schedule when you know it might be impossible to fulfill. If you can manage it two times a week for half an hour per session, that should do just great.

It is advisable to concentrate on doing what you know you’re able to do than to admonish yourself for having not done enough. You should begin by doing what you know you can do, then progress to a higher level as you proceed. This should make you feel productive for having kept her commitment to yourself.

Strength training should always come first in your fitness workouts. Many women start with cardio exercises instead of lifting weights, which is a mistake. Starting your workout doing this makes it possible to miss a crucial component of your routine and spend all of your time on cardio training. You might realize this when you fail to see results even though you have devoted extended hours at the gym exercising. You can avoid this by reversing the order and beginning your workouts with strength training. It would guarantee a visible beneficial end result.

Don’t forget to monitor your heart rate. It is suggested to exercise at 75-85% of the maximum heart rate, but lots of people only power up to about 50% of their maximum heart rate. Have a heart rate monitor or a piece of exercise equipment that has this feature to assure you are working out at the proper target heart rate. To help keep yourself from dreading the gym, your workout sessions should last an hour or less. When you concentrate on the exercise and its goal, your workout sessions will end up more effective.

Have some type of fitness social support. In truth, belonging to a fitness community could be the most crucial thing your workout routine lacks. Social support can accomplish some wonderful things and its importance must not be underrated. It will be helpful to exercise in a gym sometimes if one customarily does her workouts in the home. You may also try taking classes in activities that interest you, such as Pilates, yoga or sailing, and join hiking, walking or running clubs.

Give yourself encouragement and don’t pressure yourself too much. Instead, congratulating yourself with a few encouraging words between exercises works significantly better. One should never forget to give some positive feedback for herself.

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