Posts Tagged ‘Workout’
March 11th, 2010 | 
Author: Are Your Workout Routines Right for You?
So you’re pushing up 200lbs over your head during a military press and this young little hottie jamming with her video ipod walks by and gives you the once over. You notice her eyes kind of “stall” at your mid-section. You want to smile and say hello but you’d probably drop that weight on your head and put yourself in the hospital……so you try to squeak out a “hi” but it just turns out to be a REALLY LOUD grunt. Damn, better luck next time.
What if that girl was the one that was going to bring you happiness and joy. You know, the one who wanted to wash your skid-mark underwear? The one who likes it when you come home REALLY late from a night with your “drinking buddies” and throw up in bed. The one who thinks it’s cute when you stare at other women? How could you avoid these types of problems?
Well, let’s start with the obvious….is that workout routine the right one for you? What if it’s not…..you just grunted at your best friend’s future sex puppet and you weren’t even doing anything good for yourself! Oh, I didn’t tell you that he started to crack jokes about your loud grunt to her, one thing leads to the next and now he is getting more exercise inside the house than outside? Yea, forgot that little tid-bit. What’s up with that! So, obviously, having the proper workout for your specific goals is VERY important. How do you know your workout is on track with your goals? Well, first of all you’ve got to have a goal. Second you’ve got to find some workout routines. Yes, I said workout routines…that’s plural. You can’t just have one workout routine from the time you’re 20 until the time you’re 80……you’ll be lifting the same weight everyday and never change a damn thing.
Let’s start with a goal. Since most guys want to get bigger, I’ll slap out a couple of simple rules for that. The simple rules are: low reps, high weights to build size. That’s great, you hear that everywhere, but what the hell does that mean? That means if you want to build the size of the muscle, you should be lifting weight that is REALLY tough that last THREE reps. Make those last three impossible. Muhammad Ali once was asked “How many sit-ups do you do in a day?” His response was “I don’t know, I only start counting when it hurts”. What he is trying to say is, you are breaking down muscle when you are feeling it. You are making progress when you can’t make any more progress! Make it hurt. Make the last three hurt. By the way, low reps means you stay in a range from 6-10. Some say never go over 8, but if you are having trouble getting to 6, and the next weight is too light, make 10 hurt.
Sweet, we have the reps down, how about the sets? How many times should you do the same exercise? Three to four sets is a good amount. I recommend doing two sets, then switching exercises to get in three-four difference exercises each workout. Hit the muscle from all different angles. Narrow, regular, wide and super-wide grips….on whatever you are doing. Find different angles for whatever you are doing.
How about the length of time in between the workouts? Well, if you’re looking to put some muscle on, you should be waiting AT LEAST 7-8 days in between workout routines for a specific body part. Some suggest even longer like 10-12 days. The reason for this is, if you are working the muscle again too soon, you will be trying to break it down when it’s trying to build back up.
What about getting lean? So you’re a bit on the chunky side. You like to roll up your hot dog with a meat-bun. You’re thinking you can’t really see Mr. Johnson all that well anymore? Well, my friend, you are at the opposite end of the spectrum, and you’re going to need to start lowering the weight, and increasing your reps. If you REALLY can’t see Mr. Johnson anymore, you’re going to have to do more than just workout. So, you still want to make those last three reps burn. Make them hurt. Make them make YOU scream for Mama. Get the pain, get the gain. Low weight, high reps, and you’ll get that definition like Brad Pitt.
How about the length of time in between workout routines to get ripped and super-fit? Every other day. Do a “whole-body” workout three days per week. You’ll be sore, on Wednesday from Monday’s workout, but you’ll be burning major calories and keeping those muscles lean and mean. No bulking here. You’ll be breaking the muscle down before it has time to build back up.
So, I know what you’re asking. “Where do I get workout routines!” Well, you go to a gym and ask all the guys with big muscles and little packages to “Give me your workout routines or the protein shake gets it!”, or, you could go to the library (I know, why the hell would you do that when you have Google and http://Digg.com?) and check out a bunch of “bodybuilding” books and articles OR you could just check out http://SUPER-FIT.COM and get an endless supply of workout routines that you can download onto your MP3 player, Ipod or Video Ipod, that way you don’t have to do any of the work, and you know that you are getting quality workout routines that are doing the job that you want them to do. Now you have time to get your own sex-puppet.
If you are into a weight loss program or you are just into a diet program to shape up your body, the choices of food that you eat is one of the controlling factors that definitely affects the way you respond to your fitness program. While the food is the source of those fats and calories that you try and is eager and determined to burn, the foods that you eat are so vital also to provide the body with the kind of nourishment that it needs in order to maintain its regular functions. Hence, here are some tips on how to eat proper foods and get a great workout.
1. The morning workout diet – If you are the type of person who loves to do the workout at day time, you need to make sure that you eat enough to give you the energy you need to do the workout routine. Remember that by the time you wake up, you have not eaten for at least 10 hours, and hence, you need to take in something for your breakfast. Nevertheless, do not start the workout routines if you have not digested yet the food in order to avoid a side stitch or nausea. For a workout plan of around an hour, you need at least 200 to 300 calories. Your diet should consist of simple sugars and juices so that it can be easily digested or try to eat raisins, bananas, a high carb beverage, a sandwich with peanut butter, a granola bar or bagels. Then try to avoid fat or protein food for your early morning workout diet.
2. Mid noon workout diet – If you like noon workout, then try out this particular diet plan. For at least one or two hours of noon workout, you need at least 300 to 400 calories. As mentioned earlier, you need to avoid high fat or high protein diet and try to have at least 20 percent protein, 20 percent fat and 60 percent carbohydrate diet. The sources may be in form of yogurts, fruits, meal replacement shakes or bars, oatmeal or yogurt mixed with fruits.
3. Evening workout diet – If you are the person who loves to workout after a stressful day of work then probably you plan to spend at least two to three hours of workout. For this time, you need at least 400 to 500 calories of a balanced meal. Sources may be in the form of cheese, crackers, vegetables and fruits and just make a combination of these foods for your meal. Since you would be working out after you eat, then you need not worry about eating before your bed time. This is because you have enough activities to burn those calories that you take in. Likewise, you spend around 8 hours of sleep the least, and hence, the same can still be digested by your system after an after work workout.
For your entire workout, just try to maintain a balance of your carbohydrates, protein and fat intake and try to keep it at the percentage of 60, 20 and 20.
www. weightloss -2.org Weight Loss Workout Plan this video discusses a terrific way to handle your daily weight loss workout plan.
Posted in Weight Loss | 
Tags: A Terrific Way, Daily, Handle Your, Terrific Way, Video, Weight Loss, Workout | 
No Comments »
This President’s Day is another defining moment in American history. Whether you voted for him or not, the recent election of President Barack Obama has brought about significant change. Though we’ll have to let President Obama’s accomplishments in office dictate to what degree the change will actually be, it’s true that the new president is a leader with confidence….something he will surely need in the face of a fragile economy or the many other challenges facing our world.
For the most powerful man in the free world, it has got to be the most demanding job, both physically and mentally exhausting.
Although Obama is reported to continue his one hour a day workout regimen, there are going to be plenty of occasions where world duty will call and his workout time will have to be cut short. Like many Americans, his intentions may be good but the reality of spending hours in the gym is not possible.
So, to be the most efficient with the limited time you do have, I want to offer my expertise to cut your workout time by more than half, but still offer all the benefits without having to spend hours plugging away in the weight room. This will enable you to stay on track, even with the most hectic of schedules.
Let’s take it one step further and simplify the system by allowing for body weight exercises, using nothing more than one set of dumbbells. In addition, we’ll set it up so you can pick the most appropriate workout…ranging from just 5 minutes to 20 minutes.
President’s Day Time-Saving Workout
- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
If you had just five minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, jumping rope, burpees, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.
If you had just 10 minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.
Cardio Workout- Quick Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.
If you had just 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.
Cardio Workout- Quick Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.
Whether you have a hectic schedule as a busy parent, CEO, or even as the President of the United States, you’ll find this killer fitness plan actually works with, not against, your on-the-go schedule. So if the new President can still find time to stay in shape, I know you can do it too!
Posted in Articles |
Tags: Boot, Camp, Personal, Presidents, Releases, Scottsdale, Timesaving, Trainer, Workout |
No Comments »
While it is perfectly okay to devote 2 or three days a week to an exercise routine, some people who want to lose weight prefer daily workout schedules for any or all of the following reasons:
For one, making a fitness routine a daily habit ensures greater long-term success in achieving one’s fitness goals. Compared to 3day workout routines—workout schedules that require only 3 days of exercise a week—daily workout schedules tend to ingrain more discipline in a person much more quickly and effectively.
Another reason is that, contrary to common perception, daily exercise is much easier to work into a busy schedule. This is because a daily exercise routine demands a shorter time than one that calls for only two or three days of exercise a week. As a result, the body is less strained after a workout and in fact more energized throughout the day, ensuring you get ever. In fact, any daily exercise buff will tell you that the rush and feeling of wellbeing a daily exercise routine gives eventually becomes so addictive, your day won’t be complete without it. In short, daily workout schedules make you want to put in—not put off—those exercise hours.
Whether you are looking to lose weight, bulk up, or just keep your current physique or state of health, this will affect your workout routines schedules considerably and—needless to say—the type of exercises you will be required to do. Daily workout schedules 3tailored to weight loss will require you to engage in strength training and cardio.
When strength-training, try to work out each muscle group per routine, which means a minimum of 8 exercises. This includes presses, curls, crunches, lunges, and so on. It would help to consult weightlifting workout charts for guidance; however, this does not mean you have to be at the gym to do strength training. There are ways to workout at home without buying expensive equipment. Heavy books and canned products, for instance, can be just as effective for strength training. In terms of time, three times a week is ideal for strength training, allowing for at least two days of rest in between workouts to allow the muscles to recuperate and build.
Cardio, the calorie-burner, naturally requires a great amount of time for those wanting to lose weight. Jogging, running, walking, and biking are just some of the things you can do for cardio. It is advisable that you do cardio for 30 minutes on those days not devoted to strength-training, or at least three times a week.
Regardless of the type of daily workout schedules you choose, it is very important that you optimize it to your fitness goals. Whether or not you are looking to lose weight, bulk up, or just keep your current physique and state of health, the important thing is to stick to the schedule you have set out for yourself.
This perfect workout which I will describe in detail can be characterized as:
Non conventional, very demanding, multifunctional and holistic.
Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:
- it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.
- you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!
On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.
This is because this workout is really for tough guys.
Epigrammatically the workout consists of:
* 3 minutes for a general warm up
* 5 minutes for a total bodyweight workout
* 10 minutes of strength training with dumbbells
* 10 minutes of HIIT
* 7 minutes for cooling down and static stretching.
A) Warm up
First of all keep your body well hydrated and fuelled!
Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.
This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.
The warm up should be of general type, nothing specific.
I recommend starting with light aerobic exercise and slowly building up speed. Specifically:
- jogging in place
- doing some jumping jacks
- also some flexibility exercises (not stretching! Keep stretching for after cool down).
B) Total bodyweight workout
These tough and functional workouts are the best investment for your time. You can do three types of exercise:
- lower body exercises
Emphasis on various squats and lunges.
- upper body exercises
Emphasis on the endless versions of push ups, bear crawling etc.
- core and abs strengthening
Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.
You can mix these exercises as you wish but the most logical sequence is:
- Upper body exercise
- Lower body exercise
- Core strengthening.
For example:
- Plyo push ups
- Bodyweight squats
- Spiderman lunges etc.
Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.
Your heart rate will probably reach close to 160 beats/min.This is really hard stuff!
After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.
C. Strength training with dumbbells
After your bodyweight workout you are warm and ready for the dumbbells.
I choose dumbbells because they are much more convenient to use and store.
Now the biggest mistake with weight training is that generally very few people use enough weights to properly tax their muscles.
Thousands of people “play” with 5Kg dumbbells with minimal impact ?n their strength and muscularity.
Probably this is because of the big myth/fallacy that more repetitions will lead to a better definition. This is nonsense. Definition will come only with fat loss.
So please stop losing your valuable time and choose weights heavy enough to put decent stress on your muscles.
For maximum results please take into account the following principles:
1) Try to avoid isolation movements e.g. biceps curls, triceps extension etc. You will get much more profit if you execute compound exercises with the participation of multiple joints.
2) Choose a weight which will permit you to do about 8 repetitions with an impeccable style. Right style is much more important that heavier weights.
3) To gain more time try to exercise with the participation of both your hands or legs.
4) Don’t lose your time with weighted crunches or similar stuff.
The best exercises with dumbbells
1) Overhead presses for shoulders (avoid extensions)
2) Squats or lunges for quads, glutes, hamstrings
3) Deadlifts for back, glutes, hamstrings
4) Chest presses and chest flies for chest
5) Bent over two armed dumbbell rows for back.
That’s all!
Don’t search for exotic, glamorous exercises!
You are already in the paradise!
You can do tenths of variations of these exercises but do respect the basics.
For 10 minutes do as many sets as possible with minimal breaks and alternating between upper and lower body exercises.
This is a tough workout which combines anaerobic with aerobic exercise.
Your pulse will climb up to around 150 beats, especially when you are doing the shoulder presses.
This workout is excellent for fat loss purposes.
D) H.I.I.T (High Intensity Interval Training)
H.I.I.T. is a nice way to burn calories and lose fat in limited time.
I won’t claim that H.I.I.T. is a panacea.
Long, medium to high intensity has definitely its’ place in a fat-loss programme.
Though, for our workout which is scheduled for really busy people, H.I.I.T. is the king hands down.
Before you proceed, make sure that you are fit enough and you have a clearance from your doctor.
D1. If you are at home…
The best option is stairs climbing. You will need at least 3 floors.
Climbing vigorously will be your energy burst and going down in a relaxed manner your active recovery phase. There are tenths of versions you can do H.I.I.T. by adjusting:
- burst duration
- recovery duration
- intensity
- total duration etc.
Specifically for stairs climbing you can:
- walk up or run up
- cover one – two stairs / strides etc.
Start conservatively, gradually build up your speed and continue for 10 minutes.
At the end your pulse should reach 160-180 beats.
D2. If you are outdoors…
Try 60m all-out sprints. They should last round 12 sec, not more. Walk back for recovery. Do this 8 times.
Alternatively you could run for 30″ and jog back in a relaxed manner. Repeat this 6 times.
Again there are endless variations.
D3. If you are in the gym…
You can execute your H.I.I.T. programme on a treadmill, elliptical or bike.
E. Cooling down
Take cooling down seriously. For 2-3 minutes decrease gradually your exercise intensity. Your heart rate should come down to 100-110 beats. Lactic acid and other waste products will be removed and adrenaline will be reduced.
Do some static stretching for all your taxed muscle groups. 1×20″ for each muscle group is a must.
EPILOGUE
This workout really makes wonders and is ideal for busy and determined people. To fully reap its’ benefits:
- Do it 3 times a week
- Adopt an active lifestyle and perform some lighter activities in your free days.
- Adopt a sound nutrition plan.
Think about it…
* You don’t need money!
* You don’t need much time!
* You don’t need a gym!
* You only need…
- Fitness which you can acquire relatively easily
- Knowledge: abundant and accessible
- Guts and self-discipline.
Chris Strogilis
Civ. Eng. – MBA – DipM
http://totalfitness-christos.blogspot.com/
Technology has been pushing its way into the fitness market for the past couple years. There are several gadgets that make working out more fun, and several that allow you to track progress during your workout. These gadgets range from the iPod to heart rate monitors. Video games are also being developed to make workouts more fun, both for children and adults. Following are several gadgets that you can either find on the market now, or are being developed for use in the next couple of years.
Progio Training Companion
The Progio Training Companion is a small hand-held machine that gives complete instructions for personal workout programs. These workouts have detailed instructions to provide a safe and satisfying workout. You can choose fitness, rehabilitation and sport-specific workouts that are designed by fitness experts to meet specific needs and workout goals. The Progio tracks your results, monitors your heart rate and helps to keep you motivated throughout each workout.
Workout programs from fitness sites like HyperStrike can also be downloaded to the Progio Training Companion as well as to your iTouch, iPhone, Windows Mobile device and PDA. Working out has never been so convenient!
Nike + iPod Sport Kit
Apple and Nike teamed up a couple of years ago to bring a unique sport kit to the market. This sport kit has a sensor in the Nike shoe that records information and transfers it to an iPod nano. The sensor tracks distance, time, pace, and calories burned. It syncs to the iPod, and you can track your progress through your workout as well and track it on your computer; when the iPod syncs with your computer, the information is transferred so you can track your progress over time. You can even program your iPod to give you audible progress updates in your earphones. If you want to know when you’ve run two miles, you can program your iPod to give you an audible update when that happens. This sport kit is perfect for anyone who wants to track their workout statistics and monitor them.
Wii Fit
The Nintendo Wii swept the market when it arrived a few years ago. Due to its interactive and completely physical style, many people have been using it for a workout. Nintendo is currently developing Wii Fit, which is an exercise program that you can complete in the privacy of your home and have fun doing it! Wii Fit will include a balance board that you stand on to perform workouts; games such as aerobics, yoga, muscle stretches, and various sports will be available. This program is perfect for those who already own the Wii; since the Wii game console is in such high demand, this can be a hard item to track down.
Dance Dance Revolution
This is another video game that has taken the market by storm as far as getting a great workout. This game has a dance pad that you step on, guided by the television screen. Many people use this as exercise, and the newer games have ways to track your calories burned as well as track your progress over time. Just recently, this game has been introduced in several schools for use by children in gym class. This game is a great way to have some fun while working out!
Various Watches
There are many watches on the market which contain gadgets such as a heart rate monitor, pedometer, and body fat calculator. These gadgets are also available individually, but many watch makers like Timex have integrated all three of these into one easy-to-use device. Most of these watches will also track distance and time, making one gadget handy and extremely useful when you are working out.
You can definitely expect the above gadgets to continue to be improved upon as technology continues to develop and grow. There seems to be more of a push for gadgets that can track most statistics throughout your workout so you can make the most of your time and know the details of your workout. With those details, it is much easier achieve your end result, whether it is that 26 mile marathon or just losing a few pounds.
Rachel Alexandra works out on 2-19-2010. News. For more information, go to: rachelalexandrafan.blogspot.com Read the rest of this entry »
The P90X DVD workout system is one of the hottest selling home exercise systems currently on the market. But at approximately $120 plus equipment costs, it isn’t cheap. Many people who have seen the late night infomercials or read about the P90X workout system online wonder if it is really worth the investment.
Most people who are embarking on a new workout regimen are not doing so for the first time. We have all tried and failed with various programs in the past. That is why something as promising as the P90X training system looks so tempting.
The P90X workout system is a combination of 12 diverse and intense workouts on DVDs, a nutritional plan, an online support forum and a detailed fitness guide. Online reviews and P90X users who have blogged about their progress all showcase striking results using this 90-day workout program.
A very important thing that P90X users overwhelmingly report is that this program is extremely challenging. It is not the best workout for a person who is currently sedentary looking to begin a workout routine. This is for people who have already achieved a moderate level of fitness and are looking to take their bodies to the next level.
So what makes the P90X such a successful workout? Here are a few reasons why this workout program works as well as it does:
Variety
The P90X promotes something they call “muscle confusion.” This is when the body’s muscles are constantly challenged with new moves and routines. A person’s fitness level never plateaus and they are never bored with the workout routine because it is different every day. By combining cardio, strength training, core training and even yoga, every aspect of fitness is covered. This is key because most people quit a workout program because they either get bored with the routine or they stop seeing results.
Nutrition Program
Anyone who has tried to transform their body knows that exercise alone cannot make big enough changes. The key to any successful workout program is pairing intense training with a healthy food plan. The P90X plan comes with comprehensive nutritional guidelines that steer users toward better eating habits. This is key not only for weight loss, but also for nourishing the body properly as it undertakes this intense workout schedule. The nutritional guidelines actually call for an increase in caloric intake to compensate for what is lost during the sessions and also to help build lean muscle mass.
Supplements
Because the P90X workout is so intense, it is often a struggle for users to maintain the proper caloric and protein intake to allow their body to heal in between sessions. That is why they also offer energy bars and drinks to supplement the nutritional program. Used immediately following an intense workout, these products fuel the muscles directly to achieve maximum results.
Customizable
The detailed fitness guide comes with various options for creating a training system to meet any goals. There are ways to customize the DVD’s in order to highlight weight loss in the P90X Lean program and the Double program adds a second hour-long workout to some of the days for added results.