Showing posts with label Beginner's Workout Program. Show all posts
Showing posts with label Beginner's Workout Program. Show all posts

Workout Routines at Home For Fat Loss

Workout Routines at Home For Fat Loss
Want some great workout routines you can do at home for fat loss? Try this: perform a squat thrust, then roll forward. With this exercise, you're moving up, down and forward. This movement is actually basic gymnastics, and is a great fat burning exercise.
The reason I'm talking about gymnastics is because gymnasts have incredibly lean physiques, without lifting weights or doing lots of cardio. 
Hence,take a lesson from these incredible athletes and start thinking outside the box. It's time to move past basicpushups, pullups, and bodyweight squats.
This movements just train your body to move up and down. In reality, you should be training your body to move up, down, front, back, and side to side. This is what gymnasts do, and the reason why they have such strong and lean bodies.
A gymnasts first concern is making their body stronger through challenging movements and improving their athletic performance. They build up their bodies by starting off with a basic movement and making progressively more difficult.
The biggest mistake people who stick basic pushups, pullups, and bodyweight squats perform is not having a steady focus on how to make these movements more difficult and multidimensional. It doesn't take much to make an exercise more difficult.
All you need to do is to start adding more dimensions to an exercise as it becomes easier. Take, for example, the exercise I mentioned in the first sentence. 
You can make it more difficult by adding in a backward roll or a squat jump at the end of the movement.
You know what, speaking of unique exercises, there's a great 3-phase fat loss system called the Bodyweight Blueprint for Fat Loss.

Compound Workout Routines

Compound Workout Routines
For years I spent my time isolating one muscle group from another thinking that this was the best thing to do. It's not and, it is actually not the way the body was designed to work. Because, by isolating one muscle from another you are actually making them weaker in relationship to the other. There is no connection. As you can imagine, this got boring and I started looking for something new.
Then I started reading some things and discovered that most of what I had been taught about lifting weights was misdirected at best and wrong at worst.
 I started reading about compound exercises and how, because they work multiple groups of muscles at the same time, they can actually throw your body into a metabolic shock and cause you to burn calories at a higher rate for days after.
 They are actually better at burning fat than cardio and, just in case you don't think that lifting weights is a cardio exercise, just try a few dumb bell snatches. You'll be huffing and puffing in no time.
The following is a sample compound workout routine. Do two sets of each with no more than 5 reps for each set.
Day 1: Bench press, squats, clean and jerk, and dumb bell snatches. 
Day 2: Dead lift, chin ups and bent over barbell rows, single arm bent over rows 
Day 3: Lunges, clean and jerk, dumb bell snatches and dips 
Day
 4: Romanian dead lift (also known as the straight legged dead lift), renegade rows, pull ups and single armed curls using a straight bar to work your forearms.

Fitness At Home Workout Routine Design Tips

Fitness At Home Workout Routine Design Tips
Of course we all want to look and feel great with a lean toned body that turns heads. But do we have to actually go to the gym to get it? For many of us fitness at home is a great option.
It save us time in travel to and from the gym. All we have to worry about is working out.
It saves us money. You can say goodbye to gym membership fees when fitness at home is your thing.
You can avoid what for some people is a stressed environment. Many of us don't mind exercise, it's the gym atmosphere, with the cheesy nightclub music and men in lycra that can be off putting.
You have a more flexible fitness approach. You get to fit your workouts around your life rather than the other way around.
Fitness at home workout routine design tips
1) Set your goals 
Your goals dictate your requirements in terms of what specifically you need to be doing in order to achieve them. If you haven't picked a target, you really won't know the right tool to use. Set clear goals before you worry about what equipment you will need.
2) Set aside a time and place in the house as your gym 
I don't believe in having a multi-gym or keeping your workout equipment on show all the time. If you set aside a time place, you know that when you go there its "game time" and you can give everything to your workout without distraction.
There is a lot to be said for being able to put the equipment away and out of sight. You will know when it comes out that you mean business. That focus will make all the difference. Then you can get back to getting on with your life.
3) Be aware of the options and choose the best one for your aims 
There are some great bodyweight strength exercises, plus versatile equipment such as resistance bands. in fact you will probably have more variety than many in the gym because you are forced to think about how to actually get the best out of your routine. With a little thought you will be able to get a lot more out of your routine than most people do.
4) Get more out of less 
As you probably won't have massive amounts of weights you need a method to maximise what you have in the most efficient way. Density training is based not on the amount of weight so much as doing more and more work in a given amount of time. It is responsible for some awesome physiques and is a great way to get and stay in shape, fast. Its based on the idea of working harder, and smarter, and this is what making the most of fitness at home is all about.

Putting Together a Butt Kicking Workout Routine

Putting Together a Butt Kicking Workout Routine
I've taught kickboxing, boxing, cardio pump classes, and much more. Here is how I put together a really fun workout. I love to use a sports time watch. They are pretty cheap to grab, and you can get one at your local sports shop. You click the right button on the top to start the timer, and click it again to stop it. You can click the left button to clear your clock.
The next essential is to grab you MP3 player, and put some really motivating music on there that you absolutely love! Have at least an hour on there.
Always consult your doctor before starting a new workout routine. Now, for the actual exercises. I like to alternate upper body, then lower body, and then cardio. So, mixing it all in together. So, below is an example. You can substitute any exercises you wish, and always modify them to your own body and abilities.
Round One - 7 Minute Round.
Squats 1 Minute.
Bicep Curls 1 Minute. 
Jumping Jacks 30 seconds. 
Push Ups 30 seconds. 
Lunges 1 minute right side, then 1 minute left side.
Tricep Press 1 minute. 
Burpees 1 minute.
At this point, you can take a break for 2 minutes, or go for it, and repeat Round One again.
Round Two - 3 Minute Drill
Jumping Jacks 30 Seconds.
Scorpion Push Ups 30 Seconds.
Jumping Jacks 30 Seconds.
Dive Push Ups 30 Seconds.
Jumping Jacks 30 Seconds
Tricep Press Push Ups 30 Seconds.
You can Take a 2 minute break, or start the next round. But, you should drink 3 to 6 ounces of water every 15 minutes during exercise.
Round Three - 4 minute round
Wall Sits 30 Seconds to 1 Minute
Planks 30 seconds to 1 Minute
Handstand 30 seconds to 1 minute 
Jumping squats 1 minute
Rest, and now, repeat the whole thing! Have a blast!
I would love to hear what you think of this core workout. To find more workout ideas, go to Workout Routines.

Workout Routines For Women Using Heavier Weights

Workout Routines For Women Using Heavier Weights
Many women have been given misguided advice about their workout routines. The general consensus is that light weights are for "toning" and lifting heavier weights for "bulking up." Since many women don't want to look like female bodybuilders they see in the pictures and on TV so they automatically think by lifting light weights they will prevent looking "massive" or "manly." This is a false notion!
Exercise routines for women should include periods of lifting weights heavier than 5 pound dumbbells! The reason is that by lifting heavier weights, with safety and proper form, and then progressively increasing the weight used a woman will become much stronger for everyday activities.
 In addition, lifting heavier weights will help her build muscle faster.
By eating properly, following all doctor-recommended nutrition advice, and doing cardio she may find that she is more muscular, weighs roughly the same, and actually dropped a clothes size or two!
Obviously, including heavier weights during workout routines for women requires proper training on form and safety. Once a woman learns how to do the lifts properly, she may find the lifts to be more enjoyable and give her better benefits than her previous forms of exercise.
 Of course all exercise routines for women require balance between strength training, cardio, and other forms of exercise such as yoga. Make sure you get prior medical approval before making any changes to your current exercise, nutrition, or health activities.
One final note: female bodybuilders are usually much smaller in real life than they appear on TV or in the magazines. Remember that it is the camera man's job to capture all of the images with enhanced lighting. 
Take away the weeks of dieting, coats of tanning oil, last-minute techniques to bring out muscular definition, and water deprivation and most of the bodybuilders look a lot different one week later.
 So don't let the images you see of contest bodybuilders scare you away from lifting heavy weights.

Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. First, you need to choose your exercises.
 There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder.
 The target heart rate zone is a complete myth and useless piece of information. If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats.