Showing posts with label Gym Workout Tips. Show all posts
Showing posts with label Gym Workout Tips. Show all posts

Easy Gym Workouts for the Unmotivated

Easy Gym Workouts for the Unmotivated
If you are overweight and have gotten to the point where you're ready to hit the gym to start shedding more weight and gaining more muscle, there are many workouts you can do to help ease you back into the gym scene. Before getting into the specifics of these exercise and workout programs, you must know the basics of what not to do when it comes to exercising.
Common Mistakes Made When Exercising at the Gym: Cardio
So many people who want to lose weight and feel that the gym is the best place to do this could potentially run into some roadblocks. For those beginner gym goers, they may be exercising incorrectly and not realizing it. If you're not informed of what NOT to do you will never see results and you could do more harm than good.
1. Slouching on gym equipment is not going to maximize your cardio workout. Don't lean forward, lean back, or hang on with an extremely tight grip. This causes your back to round out. When you do this to your spine it doesn't allow for much support. If one of your goals is to strengthen your core muscles this isn't going to help. You need to engage your core by sitting or standing straight to optimize your results.
2. Don't hold on to any type of cardio equipment too tightly. This contributes to slouching and allows you to "cheat." It restricts your arms from moving hence restricting you to burn a lot of calories. If you don't feel comfortable with the gym equipment without gripping onto it tightly, a great alternative is to lightly rest your fingers on the bar. As you gain confidence and get more familiar with the equipment, start dropping a few fingers off the bar or even your entire hand. By letting your arm swing freely, you will increase your heart rate and will be able to burn more calories comfortably and confidently.
3. Using gym equipment to catch up on your reading is a big no-no. If you are on the bike, elliptical or treadmill and you're reading rather than focusing on your workout then you're probably not getting a workout. Save the reading for home and the gym for burning off that fat! Don't just go through the motions; leave the book at home and focus on your body, your intensity level and your breathing.
4. Never walk with weights. While this appears to be a good idea it actually limits your workout by compromising your stride. By adding weights to your hands, wrists or ankles you are essentially forcing your body to move in a more exaggerated manner. Another thing to keep in mind is that if you lean too far back or forward you will add unnecessary stress on your ankles, quadriceps, shoulders, shins, and your lower back. For the best results keep your strength training and cardio separate.
5. A common misconception is that only doing cardio exercises you will still achieve amazing results. While cardio is a must in any successful workout regimen, you will need strength training to rebuild the muscle you began losing at the age of 30. This will increase your metabolism which in turn burns more calories. Adding formal strength training to your workout routine 2 to 3 times per week separate from cardio will allow you see amazing results more quickly.
6. You are paying to go to the gym to exercise, not socialize. If you have the energy to catch up with your friends at the gym while doing cardio either face-to-face or in person you are not allowing yourself to get into a good target heart rate zone. By talking and holding onto hand grips too tightly, your chances of reaching that target heart rate zone are slim and won't be beneficial at all to your weight loss goals. A good thing to remember is do your gym cardio as you would if you were jogging, walking, running, or cycling outside.
Common Mistakes Made When Exercising at the Gym: Weight Lifting
The goal of a personal trainer is to help their clients get the best results. Just as with cardio, there are many errors that you can make when starting your strength training, especially if you're a beginner and you're not familiar with how to use weights properly. The following list includes what NOT to do when doing weight lifting exercises.
1. Don't ever copy another client or trainer's moves. Trainers will develop a training plan based upon the client's goals, pre-existing injuries and/or time. If a trainer is doing a specific move they are basing that move on what their client's goals are and what they are capable of. Even though utilizing personal trainers are the best choice in getting your desired results, don't do any exercises without knowing the correct technique and form or you could cause yourself to get injured.
2. Check the weights on a machine that a trainer just used. Don't just take on the same amount of weights that the trainer used as it may be too much or too little for you to handle. If you are jumping on a machine after a trainer, make sure you change the weights to the appropriate amount that matches your goals and capabilities.
3. To get the best results, increase lean muscle, burn more calories, and decreasing body fat, lifting weights is a must. Knowing the appropriate amount of weight you should life is crucial. If you're lifting weights that are too light, you won't achieve the results you want; if you're lifting weights that are too heavy, you risk getting injured. Women are more likely to lift weights that are too light thinking that, if they lift heavier weights, they will bulk up. Men on the other hand are more likely to lift heavier weights to get that bulk only to realize they are straining themselves by doing this. A good thing to remember is to lift weights that are comfortable using for 10 to 12 reps.
4. Hanging out on weight lifting equipment is a BIG no-no. Not only are you taking time away from other clients, you are wasting your own time that could be used working on another machine. Complete your set, briefly stretch and then move on to another machine.
5. Don't ever drop weights. Weights can tend to feel heavy while you're doing a hard weight lifting workout. Not only could you leave floor damage but you will need to pick them up again and either use them or put them back in their proper place. An important thing to remember is that some weights can bounce and roll causing injury to you or someone else. All you need to do is place them on the floor rather than dropping them from two feet up.
6. Don't make noises while working out. Those "look at me! Look at me!" grunting noises are not needed and won't make a difference in the results you will achieve. It's very distracting to other gym members as well. Also, when you're grunting you're not breathing properly making you lose your breath easily and making things more difficult for you in the long run.
7. After sweating on a machine, wipe it down. Regardless of what type of machine you're using it is common courtesy to wipe it off for the next person. It helps keep the gym sanitary and clean as well as safe for you and other gym members.

Making the Most of Your Gym Workouts

Making the Most of Your Gym Workouts
Increasing your muscle mass and developing your body to achieve its full potential is a wonderful idea. This, however, requires a lot of hard work and effort on your end. Aside from eating well-balanced meals and getting sufficient rest, spending hours in the gym is important before you can notice any improvements.
Here's how you can make the most of your time as you do your gym workouts:
1. Evaluate your present physical condition and set appropriate goals.
Before engaging in any workout routine, take the time to assess your current physical condition and determine what you can do to improve. Do you need to lose or gain weight? Which areas of your body do you think need the most attention? Are there any lifestyle changes you have to make?
Speaking with a gym trainer can get you off to a good start. Doing this will give you the chance to establish effective workout plans that will help you achieve your real objective.
2. Eat properly.
As mentioned earlier, maintaining nutritious diet plays a big role for anyone who wants to build a muscular physique. The food you eat should be loaded with carbohydrates and protein. This, of course, doesn't mean that you have to exclude other nutrients. Remember that your meals should be balanced.
3. Stay well-hydrated.
You will lose a lot of fluid each time you go for a workout. Always bring a bottle of water or your favorite energy drink. Other bodybuilders prefer protein shakes and that's something you can also try. Either way, the point here is to stay hydrated and to regain some of the energy you lost after completing an exhausting exercise session.
4. Switch routines whenever necessary.
Make changes to your workout routines from time to time. This is very important because there is always a tendency for individuals to feel too comfortable with their established routine if they do it too often. This defeats your main purpose so make sure that you try other exercises occasionally.
5. Take high quality supplements.
Last but not the least, proper intake of supplements is highly recommended. There are a lot of interesting products in the market but be careful when you make your purchases. High quality supplements are available only from trusted resources.
Ask your gym trainer or other fellow gym buffs for any suggestions. Better yet, consult with your physician to get advice regarding which supplements are best for you.

Home Gym Workout Tips

Home Gym Workout Tips
Once you know all you need to know about the different aspects of home gym equipment and you're ready to go and build your home gym empire, it's time to start thinking about your home gym workout plan. If you're new to exercise, there are some basic things that you should know prior to beginning your workout plan.
Putting together an effective program isn't rocket science; however, it does take a little research on your part.
If you're reading this, you've already considered the benefits of creating a home gym space that you can use to do your daily workouts. You're probably already aware of the time and, in the long run, money a gym can save you. You're probably pretty excited about the gas you'll save by not having to drive to the gym, and the flexibility you'll have to workout whenever you want. Perhaps you're shy about working out and you're looking forward to exercising in the privacy of your own home.
These are all great reasons to start a gym at home, and they're the reasons that home gyms are becoming so popular today.
There's just one bump in the road that many gym junkies encounter every now and then - motivation!
Once you've bought the equipment and brought it home and you've started a basic workout, it's easy for the novelty to wear off, at which point your $1,500 treadmill becomes a $1,500 clothes rack. If you're concerned that your dedication to fitness will wane if you go the way of the home fitness centre, please read on. I'm here to offer you some basic workout advice and some tips to stay motivated in a home environment!
If you're a workout novice, there are a few things that you should understand before investing in a home gym and embarking on a workout program. There are three main focuses that should have attention in every workout program... 
Cardiovascular fitness
Strength training
Flexibility training
If you're serious about getting fit and reaping all of the benefits of a fit lifestyle, it's important that you include each of these components into your fitness plan.

Easy Gym Workouts To Lose Weight

Easy Gym Workouts To Lose Weight
When you read the title of this article 'Easy Gym Workouts To Lose Weight' what crosses your mind? This title creates a number of images in most people's minds. Usually involving expensive memberships, long days and nights slogging away with a personal trainer shouting at them for one more rep while being bombarded of images of people looking exactly how they want to look. What you should be picturing instead is the body image you want to achieve within the next months or years.
Most people don't have hours and hours to spend in the gym, however there are exercises you can use to get the most out of the time you do have. Gyms are becoming more and more high tech, it is hard to go into a gym these days without walking into some equipment you have no idea how to use whatsoever.
The main thing you need to do when attending a gym is stick to workouts that target exactly what you are looking for, so always do the workouts that are designed to burn fat quickly. These workouts are called HIIT, which stands for High Intensity Interval Training, these are workouts that are designed to be intense and burn calories in as short a time frame as possible. If you focus on HIIT you will lose weight in a much shorter time period than you though was possible, helping you get the body you have wanted for so long.
Burning calories is all about increasing your metabolism, you do this with cardio. When at the gym look for the equipment that lets you do HIIT routines.The following are examples of 2 good gym workouts to lose weight:
Using The Treadmill
When it comes to doing HIIT at the gym, you will want to get to know the treadmill very well. Running is one of the most physical things you can do and can be cranked up in intensity over a small amount of time in order to achieve HIIT status.
When running you are using your lower body as well as your upper body, this allows you to effectively lose as many calories as possible. With a good treadmill you will be able to not merely increase the speed, but also the incline you are running at, this allows you to really crank up the intensity properly.
For these reasons you should really take advantage of the treadmill when at the gym, using it properly will help you get the body of your dreams much faster than you though you could.
If you are starting out really out of shape and over weight then you should start out with a 25 minute run on the treadmill, try and do it on an empty stomach and don't be ashamed to go slow at first until you build up your cardio ability.
Using The Rowing Machine
After the treadmill the next best thing to use at the gym when trying to lose weight is the rowing machine. In case the name didn't give it away, the rowing machine mimics... yup you guess it, a rowing machine, which are particularly physical to use. You will find that the rowing machine helps you work your complete body.
Most rowing machines will allow you to alter the resistance, this way when you start to see improvements and find your regular setting to easy, you can increase the intensity of your workout.
Once again you should workout on the rowing machine on an empty stomach in the morning, try and keep going for 30 minutes and the highest intensity you can manage. The reason you shouldn't eat before you workout is it forces your body to use up your fat reserves to keep going. Even when you have finished working out you will continue to burn fat throughout the day.
Remember to warm up before you workout, so always spend a nice 5 minutes or so getting your body ready for what is about to come.
When using gym workouts to lose weight you really need to be smart about your choice of equipment, there is no point spending 2 hours doing something you could have accomplished on a better machine in 30 minutes.

Gym Workouts With Etiquette

Gym Workouts With Etiquette
So, you're thinking about joining a fitness center for some serious gym workouts?
One main reason why serious bodybuilders join gyms is so they can move quickly from one machine to the next to work out with more intensity in less time. There is something called super-setting when you perform two or more exercises using opposing muscle groups back to back such as when, for example, you first do a bench press on the smith machine and then immediately work your pulling muscles on the seated rowing machine.
Crowded gyms, however, can be very frustrating and downright annoying particularly when super-setting. This situation may develop into an irritation that affects how hard you train especially when your main objective should be to concentrate on performing each exercise with perfect form. It's hard to give every rep and set everything you've got when gym etiquette dictates you let others share the machines while you take your time doing all your exercises back to back for three or four rounds.
There are gyms that resemble underground dungeons where the smell of sweat wafting through the air is like the salty smell of sea air at the beach and the sound of weights crashing to the floor after dead-lifts and snatches are like music but the franchised gym you end up going to is probably not one of them.
A Few Items of Gym Etiquette
If YOU are the one who needs to use a machine and someone else is using it, ask to share.
Learn how to use the machines properly. Don't use the flat bench press machine for doing curls. If you don't know what a machine is supposed to be used for, get some guts and ask. You won't be a total newbie for long.
Put the weights back down. If you use a squat rack, remove all the plates and take down the bar. Put away all equipment nice and neatly in their proper place. If you're finished using the leg press machine, set the pin down to the lowest poundage. Not everyone is as strong as you.
Keep a towel in your gym bag to wipe your sweat off the equipment after you're finished using it.
If you're using a hand held audio device with buds in your ears or are wearing a headset, be aware of everything going on 360 degrees around you all the time.
Don't be a chatterbox. Show up to lift and work your butt off.
Don't give your free workout advice to others. Keep your expert experience to yourself unless someone asks.
Help spot other people on lifts whenever.
Don't be offensive in smell or sound. Use deodorant. Don't grunt too much and surely don't use foul language.
Many gyms limit you to 30 minutes on the cardio machines. Honor that time limit (and towel your sweat off the equipment).
So now you're all set to have a good gym workout. What is a good gym workout? A good gym workout is one that you accomplished everything you set out to do: You beat the log book on most if not all of your lifts. This means that for the first set of every lift, you are either doing more repetitions or lifting more weight in order to develop the best physique you can.
Once you get to the gym here are a few pointers so you appear to know what you are doing.
Before You Start Work Sets
Several warm-up sets are advisable before working out a muscle hard. Most novice bodybuilders don't warm up much if at all. This is true mostly of young lifters. The pattern is predictable: When you're young, you have no injuries and don't feel that you have to warm up. Then you get injuries in which the next some years of your career are filled with working around injuries and healing. Usually only when bodybuilders get older do they get smarter and warm up.
The correct mental approach is sometimes just as important as the workout itself. Get your head together before performing a work set. Remind yourself why you're in the gym to begin with and what your goals are-that you are there to improve. Don't slip into doing mindless mechanical workouts.Make sure that any equipment you use is sturdy before you use it. This is especially important when doing exercises such as the bench press in which there is a potentially crushing weight above you. Take a quick look at bolts and screws holding the equipment together. Don't assume that it's safe just because the guy before you didn't have any problems.
If you walk into the gym with low energy or feel as if you have flu-like symptoms, the best thing to do is to postpone your workout for a couple days. If you are training with a partner and feel good enough to stay, help your partner by spotting and supplying good motivation to them on their lifts.
Know the Different Basic Forms of Training
There are several types of routines that can produce excellent results. Try one for a few months before switching. And if one of them works for you, why switch? Remember, success is a combination of hard work and patience. Here are a few types:
The all in one, one day a week workout- you perform a full body workout with at least 10 exercises. Most exercises are done to failure. Rest a week and repeat. If you are a glutton for punishment who likes a marathon session, this is for you.
The work a muscle once a week 3 day split-Monday is chest, shoulders and triceps, Wednesday is back, biceps and forearms, Friday is quads, hams, and calves. You rest on Tuesdays, Thursdays and weekends. This is a favorite type of split among bodybuilders.
The upper/lower body split workout-Upper body one day, lower body another. Workout 3 or four days a week. A typical workout split for power-lifters.
The minimalist high intensity train every four or five day workout-You train Mondays, Fridays and Wednesdays. Each workout has only three exercises being a push, a pull, and a lower body movement. Monday might be Bench, Chins, and dead-lifts. Friday would be Press, rowing, and front squats. Wednesday would be dips, pull-ups and back squats. This is a favorite with the high intensity training crowd. Some say the workout is only good for recovery purposes. Don't listen to others. See for yourself.

Gym Workout Bodybuilding Tips

Gym Workout Bodybuilding Tips
Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.
After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.
8 Gym Bodybuilding Workout Tips
1. Have a clear weight training routine purpose.
Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.
2. Be in a "warrior" high intensity weight training state of mind.
It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.
Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.
In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.
3. Focus on effective pre- gym workout bodybuilding nutrition.
Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.
Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.
4. Did you bring your bodybuilding workout log to your gym workout?One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.
5. Gym workouts are for training, not socializing.
Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.
6. Use only proven bodybuilding program principles.
Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.
7. Avoid Overtraining.
Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.
Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout before you train again.
8. Begin the recovery process with optimal bodybuilding nutrition.
You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.