Showing posts with label Workout Plans. Show all posts
Showing posts with label Workout Plans. Show all posts

A Workout Routine For Muscle Growth

A Workout Routine For Muscle Growth
When building muscle, failure is a good thing. I know that sounds weird, but, we actually want our muscles to go all the way to failure. As always, if you are starting a new workout routine, it's best to consult your doctor before starting.
If you have never lifted weights before, don't just rock into the gym and go to muscle failure. Start out slowly, or you could injure yourself. You can always consult a professional Personal Trainer in your gym. Don't be afraid to ask questions. They are always happy to help.
Once you've established your work out, and you are able to do a good hard routine, you can begin to build muscle. You want to go very heavy in your weight, only if your form is good, and low repetitions. For instance, you can go for 6 to 10 repetitions.
By good form, I am talking about isolating each muscle group. For instance, if you are a doing a bicep curl, you want to take every other muscle out of play except for the bicep. You want ONLY the bicep to do the work.
 The minute you start to swing the weight up by moving your upper body backwards, you are recruiting the lower back muscles to do the work. You are also using momentum to do the work rather than forcing the bicep to do it.
 Also, if you swing the arm forward, you are now using the shoulder muscle's to do the work of the biceps. If you need to swing your upper body, or you recruit your shoulder muscle's for a bicep curl, then, that is a good indication that you need to lower your weight.
For muscle building, we want to go to muscle failure. What this means is that by the 6th to 10th repetition, you physically can not lift the weight. Using the bicep curl for an example (as above), you want to keep proper form, and don't recruit any other muscle. So, in using your bicep, you want your bicep to fail, rather than using momentum or muscle recruiting.
When putting together a workout routine for muscle building, you want to choose muscle groups that go together. For instance, back and chest, shoulders and triceps, legs and biceps. So, by this model, you would do back and chest on Monday, Shoulders and Triceps on Tuesday, Legs and Biceps on Wednesday, then start over again on Thursday with back and chest. Friday would be shoulders and triceps. Then, take two days off. The following Monday, you would do Legs and Biceps, and keep continuing like that.
You would choose three different exercises for each muscle group and do three sets each. So, an example would be for shoulders and triceps. Overhead shoulder press, then tricep dips. Shoulder pulls with a bar, then tricep kickbacks with a free weight. Side shoulder squeezes, then tricep rope pull downs.

5 Steps To Starting A Weight Loss Exercise Plan

5 Steps To Starting A Weight Loss Exercise Plan
There are many benefits of exercise regardless of your age, sex or physical ability. But sometimes the effort to get started is just too much, and it is easier to stay sitting on the couch wishing that you could lose weight and get fitter rather than actually doing something about it. Regular exercise has both immediate and long-lasting effects but it easy to avoid. But you have to break the habit of inactivity. A human body at rest tends to stay at rest, and a human being in motion tends to stay in motion.
Here are five steps to get your weight loss exercise plan into action so you can begin to live a happier, healthier and longer life.
1. Exercise First Thing.
Exercising first thing in the morning has been proven to lead to improved health patterns, increased productivity during the day and greater tendency to stick with the exercise routine. It's easy to make excuses about missing out on your workout session at the end of a long and hectic day. Whilst when it's the morning, you are fresh and can get your exercise completed before you start your day.
2. Remain Consistent.

Exercise regularly for 17 to 21 days. Typically it takes two and a half to three weeks to program your mind into habit forming actions. After that time, which may be shorter for some and longer for some people, your exercise plan has becomes a routine. It results in being a pre-programmed and an automatic activity in your weekly schedule.
3. Change Your Attitude To Exercise.
Your weight loss exercise plan will help you to more than just lose weight. 
The mental benefits of exercise, even at moderate levels, bring about good self-esteem, reduced feelings of depression, a lesser amount of anxiety and decreased stress. It can even help your sleep patterns. Start off small and slowly build on the amount of weekly physical activity that you do. Eventually, your opinion of exercise will start to improve over time.
4. Have A Goal.
One of the greatest benefits of exercise is when you see results. Losing a couple of pounds or inches has a dramatic effect on how you view exercise and physical activity. By setting goals you have something to aim for and by having a purpose for your weight loss exercise plan you will be more likely to reach your desired weight and body shape.

5. Get A Friend To Join In.
Research has consistently proven that getting someone else involved in your exercise regime to lose weight holds you accountable, and you become more consistent with your physical activity. You'll both enjoy the social benefits of exercise and you'll start to see the results as you both lose weight. Having a friend that is exercising along with you can really motivate you to keep going.























Weight Loss Workout Routine - Easy Does it

Weight Loss Workout Routine - Easy Does it
Have you been looking for a weight loss workout routine that really works, but doesn't take an hour of your time every day? There are many routines that are effective, and don't take much time at all. Read these tips to find the perfect weight loss workout routine for you!
Many people love to walk for exercise. This is a good choice for people who have the time. But in order to lose weight by walking, you would need to walk at least 30 minutes every day, and preferably more. Some just don't have the time for this.
If you like to jog or run, this is a good cardio workout and calorie burner. Warm up before you start, and jog or run for 15-20 minutes. This is a very effective weight loss workout routine. Carry a 2 or 3 lb dumbbell in each hand, and the caloric burn increases even more!
Pilates provides a great workout for those who prefer a calmer, less strenuous activity. The slow, methodic moves of pilates really burns fat, while sculpting a dancer's body.
 Pilates stretches the muscles and creates a long, lean look. Do an assortment of moves for 15-20 minutes 4 times per week, and you will see a big change.
Weights is the BIG winner when it comes to burning calories and kicking metabolism into high gear. This is the perfect weight loss workout routine. You won't look like a body builder if you use 8 to 10 lb weights for your workout. Using weights for only 10 minutes per day, 3-4 days per week can make an unbelievable difference.
The perfect workout would be to combine a little of all the methods. Try to work out at least 3 times per week for 20 minutes. 
Combing pilates and weights, run for 20 minutes, whatever you like the most. Just get started, and soon you will find yourself addicted to your weight loss workout routine!

Outside Workout Routines

Outside Workout Routines
If you feel like you're feeling very tired of being cooped up in the gym day after day after day, it might be time to consider taking your workouts outdoors. 
Outside workout routines can offer the same degree of benefits as a workout you'd do inside but give you the change of pace that you crave. Plus, since you'll have far more room in the outdoor setting to exercise, your choices of activities is greater as well.
Let's take a quick look at a few of the top modes of exercise for you to consider adding to your outside workout routines.
Uphill Sprints
The first great workout to do outside is uphill sprints. Sprinting uphill is a perfect way to boost your cardiovascular fitness level and will also challenge your lower body strength as well. Sprint up a nearby hill as fast as you can and then turn around and walk back down again. Once finished, stop and repeat the process another six to ten times.
Bootcamp
Next up we have bootcamp. Bootcamps are hot right now because of the fact that they're going to provide both a cardiovascular workout as well as a strength workout in one. If you dislike long cardio sessions, this is the perfect route for you to go. Boot camps also utilize a group atmosphere, so for those social butterflies out there, this is a great option to have fun, get fit, and meet new people all at the same time. Bootcamps are also a cost effective way to get in shape if you do want to be working with a personal trainer.
Rollerblading
A third activity on the list to considr for your outside workout routines is rollerblading. Rollerblading is going to help to work all the main muscles in the lower body and will boost your aerobic fitness as well. Rollerblade along some scenic trails in your neighborhood and you'll have a workout that de-stresses you and energizes you at the same time.
Park Strength Training
Finally, the last workout to consider is a park strength training. Parks offer numerous options to perform different strength based moves as you get fit. Perform pull-ups, hanging leg raises, push-ups, pike holds, lunges, squats, and burpees all while in the park setting. 
This is a great way to boost your muscle strength using bodyweight activities and stimulate the muscles in a way that is totally different from what you'd do in the gym.
So consider these four options as you come up with outside workout routines to do as you progress through your workout program. Getting outside can just be the perfect way to keep yourself motivated.

Workout Plans - Build Your Own for Weight Loss

Workout Plans - Build Your Own for Weight Loss
You can't just stop one thing or start another for weight loss. Your body is a complex machine and just like you can't expect that '67 GTO to stay in peak running condition stuck in the garage all of the time, you have to get your body out to run every now and then. Finding the right workout plans for weight loss is just as important as finding the right foods to eat. Don't worry, workout plans for weight loss can be so much more than just running- in fact, there are some people who should not even consider running at all!
The first step to building your own workout plans for weight loss is to determine what your exact goals are. Do you want to lose weight and shape up or are you looking to find your inner buff bod? Are you going for tight and toned or fitness model? Once you know what your exact goals are, you can start building your own plans.
Next up: determine what you like to do. Part of the success of workout plans for weight loss is finding the activities that you actually enjoy doing. Don't limit yourself to exercise that you see in gyms or on workout videos. Those are great to start with and if those are fun for you, then fine, but there are other things that you can do as well. Are you aware that with just a little bit of tweaking, you can count your housecleaning and gardening tasks as part of the workout plans for weight loss.
Other tips to include in your workout plans for weight loss: never miss a chance to move. Hide your television remote and get up to change channels or use every commercial as a moment to get up and do squats and lunges. Never park close to the store and never allow yourself to use the drive up window for banking or other tasks. That might serve two purposes because you might rethink that fast food burger if you have to get out of your car and walk inside to get it!
Next step: schedule the time for your exercise. Workout plans for weight loss will only work if you are going to actually workout. If you are going to find a number of excuses and put it off all of the time, then why bother making a plan in the first place? All workout plans for weight loss should include alternate plans for when the weather won't allow you outside or when you just aren't feeling that jog today. Achy shoulders mean you should work on your lower body. Sleepy and tired means that you should use some energizing yoga.