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Bodybuilding Workout Plan

Bodybuilding can be a fulfilling activity because chances are that you get to see the results within a few weeks of starting your bodybuilding program. Included in the basic bodybuilding workout plan is to have the right diet, the right supplements and the right kinds of exercises. Some beginners may think that bodybuilding is all about weightlifting. Actually, this is a misconception because the three aspects of bodybuilding need to be present in order for you to enjoy a healthier lifestyle.

If you are doing your bodybuilding workouts in your home without the support of a gym, you need to be disciplined enough to stick to the routines and diets necessary to achieve your goal. The amount of repetitions is another factor that helps in bodybuilding.

Cardiovascular Exercises

These exercises and workouts are important because these buildup your endurance. Overall, cardiovascular exercises are very useful for general health and maintaining it. Walking, jogging, cycling and many others are great examples of aerobic exercises. These workout your heart and increases its capacity to withstand acceleration within reason. These types of exercises helps your body cope with the physical stress of weightlifting. A good bodybuilding workout needs a complementing cardiovascular workout for you to be at your healthiest.

Cardiovascular workouts are also great for losing weight and keeping it off. If you are trying to lose weight, cardiovascular exercises (fast mode) should be done at least 30 minutes a day, everyday. For best result, the exercises can be increased to 60 minutes daily.

Basic Muscle Groups Exercises

The usual bodybuilding exercises usually target the larger muscles groups in the body. These muscle groups include the chest, back, legs, arms and abdominals. There are specific exercises that focus on specific muscle son these large muscle groups. These exercises, combined with the right diet and cardiovascular exercises will help you attain the goal that you have set for yourself.

Beginners’ Workout Plan

For bodybuilding, you will need some equipment to be able to go through with the exercises properly. Weights or resistance training are best for bodybuilding. For beginners, it is best to start with a weekly workout plan that has cardiovascular training before the other more intensive bodybuilding exercises. Others may incorporate cardiovascular training in between days of bodybuilding. This can also be done depending on your preferences.

You might think that you can immediately start with weightlifting but you must initially build your tolerance and stamina in order to start weightlifting. For the first week or two, you can do push ups and lunges as well as crunches in sets of three with 15 counts each set. If these are too much, try to start with two sets per exercises with lighter weights or resistance. Do not forget to increase the resistance or weights in accordance to your improvement.

Areas to concentrate on may be the legs and the arms since these will be carrying the most weight as you progress to bodybuilding exercises that will need you to bear heavier and heavier weights.

Starting out correctly will help you build up your muscles faster than starting out making lots of mistakes in both the diet and exercise programs. The kinds of supplements that you will need may also be recommended by this coach. You might like to consult a weightlifting coach who can design a program best suited for you.

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Best Lower Ab Workout – How to Blast the Lower Abs

Finding the best lower ab workout is not always an easy thing to do. It can be frustrating to keep trying to work the lower abs if you feel like you are not doing it right.

In this article, you will learn what it takes to have the best lower ab workout around.

Before we get into 3 exercises, it is important that you understand some basics about training the lower abs.

The first thing that you should understand is that just working the lower abs will not result in losing fat in that area. In order to lose fat in that area, you need to lose fat all over your body. This is how basic fat loss works. If you have a lot of fat to lose, then the best lower ab workout in the world won’t do the trick all by itself. The same goes for someone who just has to lose the last few pounds.

The good news is that doing a great ab workout safely and effectively will help to strengthen your core, as well as tone those muscles up for when you are in the single digits with body fat percentage =)

Losing fat all over your body requires that you do the right combination of strength training (don’t worry you will not get big and bulky), a special type of cardio called interval training, and most important, have a great diet.

Once you have those things under control, your fat loss efforts will be guaranteed.

But you came to this page looking for the best lower ab workout around, so here are a few exercises you can try right now.

Remember that training your abs is different than training other muscles. If you were working your biceps, you might try doing 3 sets of 10 reps for a few different exercises. For your lower abs, you will want to do a special sequence of exercises with little rest in between. This is called abdominal circuit training.

Here are some of the best lower ab exercises to try:

1. Alternating Supine Leg Walks

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.

Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.

Try a reps and really try to feel the lower abs working.

2. Supine Reverse Crunches

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.

Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.

Repeat.

3. Leg Lifts

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.

Contract your midsection by engaging the upper abs.

Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.

Repeat.

All three of those exercises are part of getting the best ab workout possible. If you have any lower back problems at all, you should not hesitate to see a doctor for exercise advice. Now you know the basic components of having one of the best lower ab workouts. Remember your safety comes first!

Good luck, and remember to keep learning and stay persistent. =)

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Basic Workout Tips

Some people start each day with a routine workout while others think of workouts as something they do only once in a blue moon. No matter how often you do your exercise, here are some workout tips that will definitely help you to get the most out of your exercise routines.

The first rule is to warm up. A warm up is crucial as it gets your muscles all ready to start the exercise and helps to gradually increase your heart rate to a steady point. To do this, you can start your exercise routine at low intensity, slowly taking it up a notch bit by bit. A short walk, marching in place or going through the basic routines are ways you can warm up.

Next you will now start by stretching. Stretches help your body and muscles prepare for the heavy hard work that you are going to put them through. A good stretching will increase your muscle and body flexibility thereby preventing risks of getting a strain. It is also good to perform stretches after an exercise routine to aid in lactic acid release as it builds up during the exercise. This will help to reduce muscle sore later on.

Breathing properly is the key to a good exercise. Most people are not aware that proper breathing is crucial especially during an exercise. Shallow or rapid breathing is not desirable and you should always take care to notice your breathing. Slow down if you are hyperventilating and if you are prone to holding your breath without realizing it, try to practice breathing in a rhythmic way.

Try to include variety in your exercise intensity. By doing this you will be able to maximize on the benefits that you can get. You can do this by raising and lowering the strength or intensity of your exercise. Your breathing and heart rate increase as your intensity level spikes up. Lower the intensity gradually until your breathing and heart rate is back at normal level.

These are basic workout tips that are most helpful during and after your exercise. Follow them to help you get in shape and lose the extra weight.

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The Rack Workout Station Tips

The Rack all-in-one gym is just like any other piece of fitness equipment. It must be used correctly to experience results. If you have taken the plunge and have bought The Rack, then congratulations on taking the first step. Now you need to take the second, third, and fourth step, and continue taking steps if you want to see results.

3 Simple yet Powerful Tips for The Rack Workout Station Users

  1. Follow the workout DVDs and do the best that you can. With the package you get, there will be a set of workout DVDs that are led by Men’s Health fitness model Owen McKibbin. These workouts focus on aerobic and strength building exercise. To get lean and fit, both forms of exercise are needed. The workouts will challenge you from head to toe. Follow the schedule that is provided in the package.
  2. For the best results possible, improve your diet. Follow the included nutrition guide. Many people think they can just start working out and the weight will fall off. In reality, while this may work for a small percentage of people with a naturally high metabolism, the chances of it working are against you. Those who are OK running in circles and delaying results will take this route. However, if you want to get the most out of what you are doing, take action to improve your diet. The included nutrition guide can help. Not only will a good diet help in getting lean, it will also help provide more energy and promote better health. This is the kind of circle you want to be in; eating healthy food makes you feel better, which makes your workouts better, which makes you see results, which makes you healthier and happier and want to take care of yourself by eating healthy.
  3. Practice good form, especially while doing dips. Practicing bad form will put you at risk of injury, and will give you less effective workouts. Doing an exercise with good form will better target the muscles being worked, which in turn will give you a better workout. Many personal trainers and fitness professionals are concerned about dips and the stress they place on your shoulders. If doing dips hurts your shoulders, don’t do them. In fact, if any exercise hurts when you know it shouldn’t, don’t do it. Listen to your body. Use the DVDs as an example of how to do the exercises correctly. It is more important to do the exercises right, then to squeeze in one more rep.

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Ectomorph Workout – The Ectomorph Workout That Helps Skinny Guys Gain Mass

If you find it hard to pack on weight and muscle, or have a naturally slight frame with long slender muscles, then you are more than likely the classic ectomorph – or “hardgainer”, in bodybuilding jargon.

Don’t worry though, it is suggested that between 60-85% of folks fall into the ectomorph category, which is also why a lot of folks get frustrated when performing workouts at the gym. You see, most of what you read in the bodybuilding magazines is not ideal for the ectomorph and hardgainer. So what happens is folks follow the workouts in the magazines not realising that they’re often hampering and delaying their success.

So if we can’t trust the magazines to give us a great ectomorph workout, then what can we do?

Well, the good news is that the ideal ectomorph workout doesn’t require you to train 5 or 6 days a week, nor does it require you to spend hours every day. You should be able to complete the ectomorph workout within an hour or so.

There’s no need to spend hours every day focusing on one body part like some workouts…you know the kind that go…Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day…etc. What these kinds of workouts do is get you to expend 60-80% effort through the whole workout, because 100% effort would result in exhaustion before you finish. That doesn’t make much sense.

They also cause you to workout each muscle group only once per week, whereas 3 good all-body ectomorph workouts per week would result in 3 times the muscle growth and development.

The ectomorph workout will look to build multiple muscle groups simultaneously, therefore the ectomorph workout focuses on the classic “big basic” exercises of

Squats,

Bench Press,

Deadlifts,

Bicep Curls,

Bent Over Rows

Woodchoppers, etc.

Remember we want functionality as well as growth. These big basic exercises help you to develop a great total body physique, rather than isolating biceps, or pecs or whatever.

Less Is More – what I mean is that in your ectomorph workout, you want to focus on high quality reps (between 8-12) and low numbers of sets (between 1-3). Anyone who tells you to do 6 sets of 12 reps is not giving you good advice for an ectomorph workout. If you’re able to do 6 sets of 12 reps on an exercise then you’re not putting out enough effort. Gaining muscle mass for the ectomorph comes from high-intensity low-volume training – i.e. 100% effort on less sets.

Eat Big To Get Big – eating well and consuming the right amount of calories is the biggest stumbling block an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for a person is between 2000 – 2500. However, many ectomorphs see this and think that this applies to them too. BIG mistake! Weight gain and weight loss is all about caloric deficits – simply put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn .

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Top 10 Workout Tips to Get Ripped

1) The top workouts to get ripped are those to which the body has not got used to yet. Our bodies get used to the routines and workouts that we perform most often. Actually, the more advanced our workouts are, the faster the body gets used to this particular workout. This is exactly why you should vary your training routine in order to achieve the best results. The best thing to do, then, is to use the ‘cycles,’ varying the routines, the number of reps for the sets performed and to vary the rest periods as much as possible. All of these will help you accomplish the best results when it comes to both the strength and build the muscles.

2) Keep the workout time short – thinking that spending three or four hours at the gym working on your muscles will produce the best results is false and it differs from what happens in reality. Some studies suggest that more than 45 minutes of workout decreases levels of testosterone but increases the levels of cortisol. In short, testosterone is responsible for muscle building in our bodies and burning of the fat cells while cortisol’s actions are the opposite: it burns the muscle and keeps the fat in our bodies. That’s why the situation in which the levels of testosterone are low and the levels of cortisol are elevated creates the opposite effect of what we originally intended for our bodies.

3) Use many reps and increase intensity – the fight over the Internet as to what type of training is the best has been going on for quite a few years now. In reality, the best results are achieved by combining two types of training: high number of reps and high intensity. The first one, the large number of reps will cause the body to increase its limit of endurance and thus will increase the number of muscle cells and the high intensity with lowered number of reps will let the body get the necessary rest, which in turn, will allow the muscles to gain necessary strength and mass increase.

4) Vary the rest time between the reps. Believe it or not but varying the time between the reps is another way to postpone the body’s adaptation to exercise routine. If you used to take 2-3 minutes breaks between the sets but now you limit this time to just one minute, you will soon notice the increased muscle mass even though you strength seems to have deteriorated. Well planned changes in the number or reps as well as the rest time between the reps will lead you to get the best results in you overall plan of gaining muscles and increasing your strength.

5) Top workouts to get ripped often use the workouts where you predominantly rely on free weights and dumbbells and where your body moves freely. If you base your workout routines mainly on the machines – do not expect any extraordinary results. Your body is designed to move in all three dimensions so if your limit your workout routines to the machines, the number of muscles remain unutilized, since the majority of work gets done by the machine instead. That’s why, as the end result, we often achieve unsatisfactory results when it comes to muscle gain. However, if you workout plan includes the free weights and dumbbells, your body will be forced to use all the muscles, ligaments and tendons in order to preserve the balance and control over the weight.

6) Use only as much cardio workout as you have to – regular aerobic exercises are good but if you want to focus on increasing your muscle mass, you should limit your cardio workout to about 3-4 times a week and each session should run approximately 20-30 minutes. You can use the bicycle (either stationary or regular outdoor one), running, swimming etc. and you should try to keep your heart rate at the 130-150 level. Increasing the time and intensity of the aerobic exercise will often decrease your ability to increase the muscle mass because the body will naturally try to protect itself by making sure it’s getting enough energy and thus using up the energy stored which will otherwise be used to build the muscles.

7) Focus on a good form and muscle building – despite the fact that it seems obvious many people ignore this advice! Remember, this is a body building concept and each set, each repetition, each routine should be perfect, so that your muscles and not your ligaments and tendons perform all the work. Never sacrifice good form only to lift bigger weights! It is not going to bring the desired results! The main point remains to build muscle and muscle mass. Moving weight from point A to point be is just not enough. You have to have a proper form, you have to work your muscles and then and only then you will build your muscles. Even if you cannot lift the weight you want or initially intended to, your final outcome will be that you achieve your planned goal and the satisfaction will come not from the number you pressed but the muscles you have built.

8) Your body type is a predetermined factor when it comes to the frequency of your workout routines. Seldom anyone touches on this subject in articles devoted to the muscle building training. If you want to achieve great results you have to adjust the frequency of your workouts to the type of body you have. For example a man with a naturally low metabolism rate can exercise 5-6 days a week while a slim person with a naturally high metabolism might achieve better results working out only 3-4 times a week. Individual predisposition, genes and natural abilities should always be taken into account while implementing an exercise program.

9) Even though it might seem trivial and of no importance the plan of training you create is of outmost importance since that is something that you will either follow or you will give up very quickly. It is one of the ‘secrets’ that is often omitted and neglected in developing long-term plan but which is crucial at achieving a success. Even though some of the training routines look fantastic on paper and promise revolutionary results, if you have other family obligations that you have to meet or a work schedule that would not allow for a proposed training routine – you have to change or adjust your plan(s) accordingly. If you know you can devote 3-4 times a week to your workouts, plan exactly that number of days in a gym and do not try to go there 5-6 times a week because most likely either your work, family or training will suffer. Should you try doing it nevertheless, would cause frustration and less than desired or satisfactory results. Make sure, than, that the program you chose for yourself will be the one you could follow because that’s the key to a long term success.

10) Put your sessions and progress in the notebook. Notes of your workouts and the progress you’re achieving are fantastic tools that are going to help you get to your goals. Making notes is not only a great tool to help you develop a systematic plan and gain motivation but can also provide you with an insight on where you are now as opposed to where you were in the past – meaning what progress you have made. It can also help you understand what helped you get where you are and which exercises worked for you the best. In addition, were you for any reason to lose all of that for whatever reason, the written record would help you follow your notes to get back to the results that you have achieved in the past. In the present it helps you see the progress you’re making, to help you determine if you are on track, if you are losing the fat you desired so much to lose, if you are gaining muscles, getting leaner, more ripped. It can also help you verify and modify your program when necessary. When you make notes and see that all of the sudden you start losing strength, for example, you come back to your notes and see that in the last few days you started to cut down on two of your routine meals each day; now you know where the problem is.

Summary

Top workouts to get ripped are definitely not a secret but a well-defined plan of action and implementing all 10 of the ‘secrets’ of getting ripped body and gaining muscle will help you get sooner to your dream body and be an envy of your friends.

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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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