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

Workout Routines For the Office

Workout Routines For the Office
Most office-based employees spend a great deal of time at their desks in a sitting position with no physical exertion or cardiovascular strain beyond typing. When additional hours in the week are necessary for an employee to complete their necessary job functions, it can be difficult to find time for exercise. Working out in the office - at a desk - is one way to maintain physical activity while remaining stationary. Before pursuing any consistent workout routine at the office, be sure that the body is in acceptable physical shape and stretched appropriately. One quick way to stretch the body is as follows:
1.) Sit with both feet on the floor and the back in a straight, upright position.
2.) Reach arms around one side of the body to grab the chairback while keeping head as stationary as possible.
3.) Hold stretches with abdominal muscles twisting for 15-30 seconds.
4.) Return to original position and repeat stretch to opposite side
Abdominal muscles are often the victim of an under-worked office body. Core muscles surrounding the abdomen and the back can get knotted and weak without regular exertion. One exercise for these muscles while sitting in the office is as follows:
1.) While sitting up straight in an office chair, contract the lower abdominal muscles, pushing the lower back out into the lower half of the chairback. Hold this crunch for 5 to 30 seconds and repeat until fatigued. Be sure the shoulders, hips, and ears are all in vertical alignment.
Although the tasks of an office worker may be conducive to the development of muscles in the hands and fingers, there is not enough consideration made for the ongoing health of shoulders and arms. By spending a bit of time each day focused on the continuing strength of the upper body, posture will improve and soreness should decrease after multiple hours in a sitting position. One extremely efficient arm exercise for an office workout routine is as follows:
1.) Grab a book, paperweight or water bottle with one or both hands and hold it in front of the body at shoulder height.
2.) Lift arms slowly up without breaking the elbows to a completely vertical position. The biceps should be just outside each ear.
3.) Break at the elbows, bending to drop the weight behind the head and hold at a 90-degree angle for 15 seconds.
4.) Complete each motion in reverse until the weight is back to its starting position in front of the body
Posture is an optical trick that can make the body appear taller and stronger. Office chairs do not often promote the appropriate posture until adapted to the individual's ergonomic specifications. Many work environments offer ergonomic assessments to prevent back problems among employees. If an ergonomic assessment is not available to you, remember these three points:
1.) The arms should bend at the elbow at no more than a 90-degree angle
2.) Wrists should be straight through the hands to the keyboard or desk
3.) The head should rest comfortably above the shoulders, avoiding any hunch or lean to the workstation

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.