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Gym

5 Things to Keep in Mind When Working Out

Whether you are a fitness expert or someone who is just started working out, you may tend to over do it sometimes. Are you looking at a workout for weight loss, body building or weight training? It is important that you approach your exercise routine with a certain amount of thought and planning. Here are 5 things to keep in mind when working out.

  1. Fitness Level: It is vital that you take your current fitness level into consideration and accordingly choose a workout. Give your body and self time to adjust to your workout and then slowly increase it in difficulty. Don’t expect wonders in a few days. Instead maintain a fitness journal that will give you realistic feedback of what your workout is achieving for you. It will also provide you the satisfaction of knowing how much you have worked out on your cardio gym equipment or learnt in your yoga or pilates class. Don’t forget to warm up and do stretch exercises before you begin exercising. Also conclude your workout with stretch exercises that help cool your body.
  1. Eat Well: According to your workout schedule you need to ensure that you eat something nutritious some time before workout. If you workout early in the morning then don’t exercise empty stomach as most of the carbohydrates you consumed for dinner no longer provide the body energy. Preferably opt for a carbohydrate and protein combination. Also after a workout too, you need to eat something to replenish your body.
  1. Hydrate Your Body: If you don’t drink adequate water and other fluids and follow an intensive body building or weight training session you risk dehydration. The body needs time to hydrate itself. And so it is important to drink water at regular intervals in the day. If you don’t have time to eat a snack before your workout or pilates class, opt for a sports drink that is easily digested and also ensures that the electrolyte balance in your body is maintained.
  1. Don’t Be Rigid: Opt for a workout routine that combines exercise on cardio gym equipment as well as strength training. Rather than workout everyday on your cardio gym equipment such as your treadmill or step climber, vary your routine to include cardio gym exercises as well as other exercise. Join a pilates class or a yoga class to give your body a complete workout. Also if you find that you are unable to keep to your workout routine be flexible enough to adjust it.
  1. Exercise When You Can: Don’t limit your fitness routine to your gym but in fact make it an integral part of your life. Find opportunities to keep your body exercised and well toned. Do some stretching exercises and breathing exercises at work. Take a walk during your lunch time and walk or cycle to work, if it is possible. Investing in cardio gym equipment is a great way to get some exercise at the end of the day as you watch television or listen to music at home.

Source by Adriano Caldevilla

Abs

Muscle Building – Gain Muscle Growth

OK… It’s truth or dare time…

Have you gained a solid fifteen or thirty pounds of muscle mass since you started your bodybuilding program?

No matter how bad your genetics are… no matter if you have an extomorph type body or a hardgainer… I’m telling you right now… it may sound incredible to you but you CAN put on muscle…

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You just have to do it differently from what all your buddies at the gym or the muscle magazines tell you…

Because the honest truth is this… all your buddies have a different body type and can gain muscle much easier than you can… and advice from them is practically useless. Also anything from muscle magazines is suspect because the primary motive of these magazines is to sell you the “latest” supplement that is going to make your wallet thinner… and no results!

The next muscle building advice I am going to give you is this… quit worrying about questions you may have about specific exercises to develop specific muscle… it is all nonsense anyway at this point.

The first thing you need to do is grow your muscle mass to reach your true genetic potential… and worrying about all the extraneous details is just a huge waste of your time.

So what is your most important goal right this minute?

It should be to gain as much raw muscle that you can pack on your frame. And you will have to make some changes in your workouts and what you do at home. Because if you cannot gain any weight right now… it is obvious that you haven’t made the right changes yet.

And it is totally correctable…

So let’s get our hands dirty now. First, you need to find yourself a rational and sensible weight training program that was designed specifically for skinny guys who want to pack on weight.

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The second thing you need to do is write everything down. The exercise, the weight and the reps. And oh yeah… what you have been eating…

Which leads us to the next important part of being a natural bodybuilder. Eating! You need to live in your kitchen and shove five to six meals a day down your gullet. And these meals need to be high quality proteins, complex carbs and good fats. No more french fries and cokes…

The last thing you need to focus on is drinking enough water and getting a lot of rest. And believe me when I say this… your muscles grow when you are eating and resting… not at the gym!

The conclusion you can take away from this short article is this… you need to find a good muscle building program for skinny guys… you need to eat a proper bodybuilding diet… and you need to rest. That’s it… it really is simple as that!

I gained 25 solid pounds of muscle using a good muscle building program that was designed for skinny guys. In spite of the fact that I was skinny most of my life and could never gain any muscle weight. After using the program… I gain 25 pounds in 4 months. The incredible thing was this… it was easier and totally different than any advice and tips I got from anywhere else.

So if you are serious about building your foundation correctly, then you should get your muscle building advice from someone who was skinny and figured out how to build himself a powerful body.

Click to Get Best Effective Muscle Building System

Source by Thomas

Girl, Eating

Healthy Diets for Teenage Girls

Healthy diets for teenage girls – This not an easy subject to talk about due to teenage size and weight varying a lot during teenage years. In this article i will talk about healthy diets for teenage girls.

The best place to start is diet and exercise. During teenage years many girls tend to eat unhealthy foods and many do not carry out any exercise. I find that teenagers need help and motivation with weight loss. To keep on track with a dieting program can be difficult for adults so having a well structured weight loss program to follow will enable the fat loss process to become easier.

For starters, stay off the fizzy pop drips, crisps and chocolate. Consuming these sorts of things daily will not improve your weight and is very unhealthy. Please include more vegetables and fresh fruits. I know you have heard this before, but improving your diet is one of the key factors in diets for teenage girls.

Increase your exercise, participate in school gym classes, join a private gym. You must get regular exercise to burn the calories and fat you are comsuming.

In can be very hard to find a place to start, and there is a lot of advice on how to improve your diet and how to lose your fat. If you feel lost and cannot get motivated i highly recommend following a weight loss program. There on many on the market, but the best will focus on calorie intake and exercise.

Such a program will motivate you and keep you on the right path to reaching your weight loss goal. Do not let your teenage bad habbits follow you into later life increasing your chance of illness and disease. Review the latest products on the market and find a product that suits your needs.

For more weight loss information and reviews of proven Weight Loss Programs and Products visit my Weight Loss Programs website. Find detailed product reviews and dieting links:-

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Source by Matthew Gendle

Abs

Britney Spears Abs Workout Exposed

Britney Spears is said to be one of the most beautiful people of all time. Not only that she has also been features in hundreds of magazines and top polls say that she has one of the best bodies on the planet.

However just like she has stated several times, having abs to die for does not come easily at all. It defiantly takes a lot of hard work and dedication plus also be aware that it will hurt. The best way to get in shape just like Britney spears did is to do a Britney Spears work out.

The first thing is that Britney Spears loves to swim. Swimming is a great exercise because it is something that you can do every day and you can do it for pleasure instead of considering it an exercise. Swimming works out your whole body helping you to lose weight and tone up. You can either do laps or you can simply get into the pool with a few friends play around and by continuously doing that you will help get your abs in shape as well.

Another thing that she loves to do is dance. Dancing is another great exercise that you can do for fun that works out your whole body especially your abs. You can either learn a routine by going online or going to a class, or you can just go to a club with your friends and have some fun.

Now those were the fun or easier ways to lose weight and get those abs. Britney Spears also does 250 sit ups a day doing the standard sit up way, on her left side and also on her right side. She also does 100 push ups a day.

Do keep in mind that she does not do this every single day, however if you stick to some of these exercises done by Britney Spears and her work out plans then I am sure that soon enough you will see the difference in your body.
Source by Munya Chinongoza

Healthy

Dieting for a Healthy Life

Millions of people everyday decide it is time to diet. Whether it is due to health reasons or just because they want to look better, they decide that it is time to make the lifestyle changes necessary to diet successfully. You may be able to lose weight without making lifestyle however it will be impossible to sustain it.

Many people are hesitant to start dieting for weight loss because they believe that dieting for a healthy life will make them hungry all of the time. There are ways that you can feel less hungry and still diet. One way is to increase your fiber intake throughout the day. When your fiber intake is increased, it can assist your body in feeling full. There are many foods that are high in fiber, such as beans, pears, whole grains and apples. By using the fruit as a snack throughout the day, you are increasing your fiber and satisfying the snack cravings associated with dieting. It is recommended that you take the necessary precautions against the side affects that eating too much fiber can cause.

Water is a very important part of life. It is even more important when you are dieting. Drinking plenty of water not only makes you feel less hungry, it also regulates your metabolism, it keeps you hydrated, and it gives you the nutrients that your body needs to stay healthy. Water also helps to flush out the toxins from your body that can slow down the weight loss process. There seems to be endless benefits to drinking water when you’re dieting for weight loss.

In today’s world, everything is big, cars, clothes, and food portions. Fast food places push their super sized menu items, and this contributes to the three quarters of the world being overweight to some degree. In restaurants around the country, it is not a complete meal unless you have at least three courses, and then dessert. In some instances, the portions are huge.

When you learn how to control the portions that you eat, you will be able to control what you consume. This will lead to weight loss.

The type of foods that you eat will also determine if you will lose weight. If you eat a lot of food that is high in fat, carbohydrates, and calories you are less likely to lose the weight that you want, and you could be opening the door for serious health issues. Making healthy menu choices will ensure that you will loose weight and stay healthy.

Incorporating an exercise routine as one of your lifestyle changes can further assist you in your weight loss goals. It does not have to be anything strenuous; a simple evening walk will help to speed up your metabolism. If you have children, involve them in the evening walk to instill good habits early.

Dieting for a healthy life by losing weight does not mean that you have to give up all the things in life that you love. It simply means that by modifying and taking things in moderation will assist you far better than the path that you may be currently on. The health implications of loosing the weight are well worth the required effort and should not be taken lightly no matter how excited you are about your new body that is hiding inside your old one.

Dieting For A Healthy Life
Source by Michael Graham

Fitness

5 Things to Keep in Mind About Physical Fitness

Physical fitness is the capacity to function productively throughout your workday, carrry out your normal responsibilities and still have enough energy left over to handle any extra stresses or emergencies which may pop up.

The aspects of fitness you should keep in mind are:

*  Cardiorespiratory (CR) endurance – the efficiency with which the body transports oxygen and nutrients required for muscular activity and transports waste products from the cells.

*  Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

*  Muscular strength – the biggest amount of force a muscle or muscle group can use in a single effort.

*  Flexibility – the capability to move the joints or any combination of joints through an entire, normal range of motion.

*  Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in a reduction of. Excessive body fat can negate from the other fitness aspects, reduces performance, detracts from appearance, and adveresely affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are labelled as aspects of “motor” fitness. These factors most affect your athletic capability. Appropriate work on it can improve these factors within the limits of your potential. A practical weight loss and fitness plan seeks to make better or hold all the components of physical and motor fitness through sensible, progressive, mission specific physical training.

Principles of Exercise

Adherence to certain basic exercise elements is important for building an effective program. The same elements of exercise apply to everyone at all levels of physical training, from the pro football player to the weekend jogger.

These are:

Recurrence

To achieve results, you must exercise often. You should practice each of the first four fitness components at least three times a week. Non regular exercise can be damaging. Regularity is also important in resting, sleeping, and eating well.

Progression

The intensity (how hard) and/or length (how long) of exercise must gradually increase to improve the level of fitness.

Balance

To work, a program should include activities that address all the fitness components, since concentrating too much on any one of them may hurt the others.

Variety

Providing a variety of activities reduces boredom and improves motivation and progress.

Specificity

Training must be focused toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program would.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that aspect and/or muscle group(s) to encourage recovery. Another way to recover is to vary the muscle groups exercised every other day, especially when focusing for strength and/or muscle endurance.

Overload

The work load of each exercise
Source by William Lee

Treadmill

Treadmill workouts to burn calories, lose weight and get in shape

Treadmill workouts include walking, jogging or running exercises that are performed on a treadmill machine. Treadmill workouts are the best way to get in shape and improve cardiovascular fitness. They burn calories, work many muscle groups and strengthen cardiovascular components in the body. Treadmill workouts are a good form of exercise for people with diseases such as osteoporosis, hypertension and chronic back pain.

Long and easy running are the easiest exercises for treadmill workouts. During treadmill workouts time moves slowly, but by putting some fun into treadmill workouts with music and videos it’s a little less monotonous.

Treadmill workouts improve cardiovascular fitness, stimulate the release of extra endorphins and burn calories which makes the individual feel great after the workout. Workouts on a treadmill device are consistent in all sessions and can be performed in morning, afternoon, evening or when the user is in a mood to perform workouts on a treadmill.

Treadmills include numerous workout programs.

Simply walking backwards on a treadmill is one form of treadmill workout to avoid from tripping, achieve coordination, balance and strength. This form of workout is very useful for ballroom dancers or people who need to balance themselves while performing tasks related to moving backwards, jumping backwards, etc. Total time a user can spend performing this treadmill workout is around 10-15 minutes and is commonly known as retro.

Another treadmill workout exercise is the trail hike. Workouts of this form enable the user to work on a variety of muscle groups or to train for a challenging hike. This treadmill workout is performed by using the treadmill’s pre-set programs or manually varying the incline. Treadmill workouts of this form can be performed for 30-45 minutes.

Technique check treadmill workouts enable the individual to develop efficient walking technique. This workout can be performed by walking at various paces with mirrors in front of and to the side to check technique, posture, arm carriage, foot action, etc. Users can perform this form of treadmill workout for about 30-60 minutes.

Training for a marathon or long walk can be done through the academic reward treadmill workout. The treadmill is set to a slow pace and the user walks for 2 hours or more on the treadmill.

Setting the treadmill at a pace of 140 strides or more per minute is known as the Quick Step treadmill workout. This form of treadmill workout enables users to walk quickly and prevents boredom. This treadmill workout can be performed for 45 minutes.

Fartlek is a treadmill workout that alternates fast and slow placed walking for a great cardiovascular workout. Treadmill workouts of this form are performed by walking on a treadmill at very fast pace and then slowing down. 47 minutes is the total time that this treadmill workout can be performed.

Rock and walk is another treadmill workout which is helpful during the cardiovascular fartlek workout and is performed by walking on a treadmill while listening to soft/hard rock music. This treadmill workout can be performed up to 3 hours.

Short circuit treadmill workout provides a mix of aerobic and strength training by means of walking at a comfortable pace for 5 minutes, stepping off and doing 1 minute of circuit exercises. Total time that this treadmill workout can be performed is 30 minutes.

Stretch treadmill workout is a mix of aerobic training and gentle stretching. This treadmill workout is performed by walking on the treadmill for 10 minutes, stepping off and stretching for ten minutes and then again continuing walking. Total time this treadmill workout can be performed is 40 minutes.

Another form of treadmill workout is the mediation walk which offers total relaxation by lighting some candles, incense and walking stress away. This treadmill workout can be performed for 30 minutes.

Treadmill workouts enable users to burn calories, lose weight and achieve results that they desire.
Source by Saurya Ghosal

Bicep

Muscle Building – Best Way to Build Arm Muscles

Exercises and a well balanced diet with lot of protein is required for muscle growth. Selection of the right food is required to build muscles. Proteins play a vital part in muscle building process and food should be selected accordingly. Consumption of right kind of food is required to generate adequate amount of calories for workout which gradually build muscle mass.

Click to Get Best Effective Muscle Building System

The market is filled with muscle building supplements which are only hype. If you decide on taking supplements then the best way to choose it is to find out whether they have scientific support and have had enough positive feedback from people who have used these. It is always safe and healthy to choose a supplement which combines and works with the natural hormones of your body to help you reach your goal. Sometimes we do need to take up dietary supplements as food that we eat alone cannot provide all the nutrition and vitamins required for workouts. But do be very careful while selecting supplements as many a time they are not effective and some might also have some side effects. It is also a good option to consult an expert before buying a supplement. You also need to know how to optimize the muscle building nutrition to get the most lean muscle mass gains or maximize the anabolic response and minimize gaining body fat.

Diet supplements, if selected, should have high protein content and some amount of good fat. They should prepare the body providing the power and stamina for workouts for building muscle mass. The supplements should also help the body to recover from post workout damages. You need to find out the effective body building supplements that will help you to achieve your goals and are not just hype.

Click to Get Best Effective Muscle Building System

Diets are an essential part of muscle gain process. Be careful to select the food that is high on protein and low on fat, otherwise you will just accumulate fat than building muscles. Lean meat and fish contains high protein and low fat. Chicken, tuna, salmon, vegetables and fruits, etc, are examples of food rich with protein and low with fat. Beef is a very good source of protein but has good amount of fat too and so should not be consumed. Eggs contain amino acids which are essential for muscle growth. One should keep in mind that protein is very essential for muscle growth and thus should be consumed in adequate proportions. Some amount of good fat is also required as they speed up the muscle mass gain process. Carbohydrate also needs to be a part of your diet. Consume lot of fiber, cereals and grains. Remember to drink adequate amount of water throughout the day.

Exercises are undoubtedly the most important part in arm muscle building. There are various workout sets which are effective to build arm muscles. Combine various exercise sets to get the result. Weight lifting is a good option. Following a technique to exhaust your muscles to the level of their shutdown is another technique. But one has to rest the body properly to allow muscle mass to grow. Take help of professional fitness trainer if required to get results fast and effectively.

Click to Get Best Effective Muscle Building System

Source by Bennie

Workout

A 5 Day Workout Plan to Build Muscle

If you’re trying to build muscle and get stronger, you may be curious as to what the best workout plan is.  Like many trainees, your schedule might also allow for about 5 days per week to really train hard.  That’s great, because you can make a lot of progress on a 5 day workout plan to build muscle!

You can find out right now exactly how to build muscle and strength as quickly as possible, or you can read on to discover great tips for a 5 day workout plan to build muscle.

1. Body Part Split

Most bodybuilders and other really big guys train with what’s called a “body part split,” a great 5 day workout plan to build muscle.  This simply involves splitting your body into various parts, training one or two of them each day and all of them each week.  An example would be training chest on Monday, back on Tuesday, resting on Wednesday, shoulders on Thursday, legs on Friday, and arms on Saturday, with another day of rest on Sunday.

2. Upper – Lower

Some other trainees, especially beginners and intermediates, prefer a 5 day workout plan to build muscle that involves simply splitting training days into upper body and lower body.  An example lower body day would involve either squats or deadlifts as the main lift, along with supplementary lifts like abs, calvs, and leg press.  A sample upper body day might have bench press or military press as the main move, along with dumbbell presses, rows, and pull-ups.

3. Heavy Weights

Whatever 5 day workout plan to build muscle you choose, you’re going to have to focus on heavy weights.  To move heavy weights, you need to use compound exercises – ones that use many joints and muscles to move the weight.  These include, squats, deadlifts, bench presses, and rows.  You can still do isolation exercises like curls and extensions, but don’t skimp on the heavy stuff.

4. Strength Gains

Unless you are super-advanced (most of us aren’t), you need to focus mainly on gaining strength.  That should be the main purpose of your 5 day workout plan to build muscle.  You might have a chest workout with bench presses, machine presses, and flyes.  Those are all great movements, but if you’re not getting stronger on that bench press, the rest isn’t going to matter much!
Source by Lance Couchman

Diet

Healthy Diet

One of the important things you can do for your overall health is to eat a healthy diet. Your diet affects your weight and increases your risks of health diseases. Deciding a healthy diet is easier to say than to do because it is tempting to eat less healthy foods. Different people decide different healthy diet because you might eat this kind of diet while others just cannot stand the food you eat and find its alternative. That’s what health experts are here for, to let us know which food are healthier than others.

What are the principles of healthy eating?

Know What Healthy Food Is and How You Should Eat

When pursuing a healthy eating plan, you should remember the following:
1. Try and Eat a Variety of Different Colored Food – You should remember that different foods have different nutritional values. Food can be rich in antioxidants or Vitamin C. So, when you go to do your regular weekly shop, try and see what different colored foods you can pick up.

Down the fruit and vegetable aisle you should see greens, yellows, oranges and reds. You should have as much of a color variety in your trolley as you can. For example, when picking out fruit pick up strawberries, oranges, pineapple, apples, blueberries and bananas and you will notice what a large color selection you actually have. The same goes for vegetables. Basically, more color means that it is better and healthier for you.

2. Eat Foods from All Food Groups – The problem with many diets these days is the fact that they tell you to cut certain foods from certain food groups, out of the diet altogether. This means that you lose important nutrition and don’t eat as healthy as you could be. So, the answer to a healthy diet is to eat a variety of different foods.

Generally, fruit and vegetables should make up the main portion of your diet but you still need carbohydrates such as potatoes, meat or fish and a little bit of fatty foods like flaxseed oil which many experts recommend as part of a good fat diet. Overall, a diverse mixture of all food groups is needed for a healthy diet!

3. When You Need to Eat Snack, Do It on Healthy Foods – It doesn’t mean that just because you want to lose weight, you’ll have to skip your snack. In fact, snacking can actually be quite good for you just as long as you are eating the right foods.

Generally, when we want to eat snack, we reach for a biscuit or a packet of crisps. However, if you want to eat a healthy snack, then you will have to swap those for nuts, seeds or fruit and vegetables. That way you will get energy, you will also be full until your next meal time and it will be completely healthy.

Since you know what foods you like and what you don’t, you really have to decide for your own healthy eating plan. However, the said tips above can help you to choose the best healthy eating plan for you.

If you are switching to a healthy eating plan, then a Proactol™ can help you. Proactol™ is new clinically proven weight loss product that can help you cut down your fat intake by 28% of your dietary fat intake when taken after food. You don’t have to deprive yourself of foods you love to eat healthy. Just eat the food you like in moderation and take Proactol™ to deal with your diet effortlessly.

Practicing a sensible weight loss is not just taking a diet pill – you should live for a long-lasting healthy lifestyle.
Source by MN Nikk