Showing posts with label best workout programs. Show all posts
Showing posts with label best workout programs. Show all posts

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.

A Workout Routine for Starters - Easy and Enjoyable

A Workout Routine for Starters - Easy and Enjoyable
In conversations I have been asked over and over again, how should I start exercising and which workout routine I should develop? So here are 5 tips how to increase your self-motivation to exercise and how to begin the easy way. When you like most people are pretty much out of shape and you feel a strong resistance to start, this is what you can do.
Start by performing the following deep breathing exercise. Researches have shown, that during exercising most people forget to breath deeply or they are unable to integrate their breathing pattern with the exercises causing them muscle pain and fatigue after the workout. So, in the first week and whenever you like, start breathing deeply. Inhale for 3 seconds, exhale for 3 seconds and start inhaling again after a short while. Take about 5 to 10 breaths as deeply as you can and in a slow pace. During a normal working day our breathing is very flat. The breathing exercise is relaxing and cleans your lungs. While you are breathing you can visualize yourself working out. Important: Use visualizations, which can become reality in the near future. Imagine you enjoy the fitness exercising and the satisfaction as well as the physical feeling you will have after exercising. You may also hear relaxing music while breathing. This way you quickly develop enough motivation to get started.
When you feel ready, do the deep breathing exercise and start by taking a medium fast walk for about 5 to 10 minutes, don't run. You should sweat, but at this stage you shouldn't be out of breath, while exercising. If you haven't trained your muscles for a long time, then this is enough for the beginning. While walking you can say affirmations like:
Every breath gives me new energy.
While breathing (walking) I connect to the messages of my body and mind.
My movements follow my body.
I trust the wisdom of my body and mind.
This way you slowly increase your physical tolerance, you expand your mind and you focus more on exercising. After walking stretch yourself, it relaxes your muscles. You can do this while taking a hot shower it contributes to the relaxation effect. This way you get a good start at fitness exercising and you develop a good workout routine.
After a week you may increase your walking time by 5 minutes every week, provided you feel comfortable doing so. Don't forget to breath before and to stretch after exercising.
Keep a positive attitude towards exercising even if there are weeks when you can't increase your walking time, your body is still progressing by building up the necessary muscle tissue. Researchers came to the conclusion that a slow increase has a longer lasting effect on your overall health, than a quick one.
Moreover it helps to collect friends while working out. You enjoy the exercising more and it substantially increases your motivation. The same goes for tracking your progress. Write down the days you are working out, the amount and the feelings you had while doing so. This way you create an enjoyable workout routine for yourself.
After a while you are in a better mood, get more focused in everyday life and you slowly get in shape.On last important tip don't forget to hydrate while exercising. It maintains the metabolism of your body.

Best Home Workout Routines

Best Home Workout Routines
Today there are many home workout routines that you can perform in the comforts of your home. You no longer need to go to work out gyms and fitness centers just to keep yourself fit and maintaining a great figure.
With these easy steps, you can plan out your home workout routine. The first task is to set a goal on what you want to achieve. You must also create a workout schedule and must always follow it. The schedule must also include your rest days. It is ideal to work out only 2 or 3 muscle groups each day.
 To make your exercise routine much more enjoyable, you can play any music that you like. If you have any fitness equipment such as weights, you can use them during your exercise routine. The room where you are performing your exercise routine should be properly ventilated and if possible, there should be a mirror to check your performance.
Once you have finished all the necessary planning, you can now move on the exercise proper. Even in your own home, you have a wide variety of exercises to choose from. If you do not have adequate equipment, you can modify the exercises or make use of available alternatives such as a bench, stairs, wall or other objects.
 For most home workout routines, the commonly used item is the dumbbell; you should have this while performing other exercises. Choosing the best type of exercise routine will depend on what suits you. There are exercises that will make use of several muscle groups, or exercises intended to burn calories.
Commonly used exercises in home workouts include squats, abdominal crunches, lunges, pushups and stretching. For strength training, squats is used since it targets several muscle groups such as the hamstrings, quadriceps, and gluteal muscles altogether. You need to perform it properly to be effective. The proper way of performing squats is to maintain the feet shoulder width apart the keep the back always straight, then bend the knees and lower your rear. 
Keeping the knee over the ankle is important during performing squats. Lunges are also used since it also uses several muscle groups such as the quadriceps, gluteals and hamstrings. It also aids in improving you balance. The proper way to execute lunges is to make a big step forward first, while maintaining your spine in a neutral position.
 The next step is to bend the front knee approximately 90 degrees, making sure that you maintain weight on the back toes and then drop the knee of the back leg towards the floor. Another commonly used exercise is the push-ups. This focuses on the chest, triceps, shoulders and also truck muscles altogether.
There are many other exercises you can choose from. You can choose from the different types offered in many online sites or on fitness books. Exercising in your own home is very convenient. With your very own home workout routine, you will definitely keep yourself healthy and fit at the same time.

Fitness Workout Routines

Fitness Workout Routines
The significance of having an effective fitness workout routine cannot be overlooked. As per now, the internet is flooded with countless work out routines. You should however be able to key out a program that not only delivers results but also places emphasis on health. Losing weight is an issue that should be tactfully approached because of the many health implications that may arise. Nevertheless, it is advisable to be watchful on your weight and more importantly lose weight healthily.
Weight loss isn't as complicated as it may sound. It simply demands an undeterred spirit, knowledge about exactly what causes your weight fluctuations and a healthy routine. Why the great emphasis on health you ask? Well, some fitness routines have strenuous work outs that can heavily and permanently dent your overall health. Before you mindlessly pick a routine, you should first consult with a medical expert. Depending on your weight, they can give you professional advice on the right path to follow. A lot of factors go into deciding what the best fitness work out routine is for your body. Factors like what your goals are, what your weight currently is, how strong your body is- all play a major role in the choosing of a good routine for your body.
A good way to lose weight healthily is by picking a routine that has a progressive curve. What does this mean? The intensity should increase gradually. This allows your body to comfortably adapt to the changes. In addition to that, it also helps you to maintain a positive attitude. The importance of a positive attitude cannot be overstressed. Losing hope is a great bottleneck in weight loss.
The routine should equally be emphatic on diet. Ironical as it may sound, losing weight healthily involves eating healthily. You should steer clear from routines that starve you of vital nutrients. However, this is not a green light to thoughtless eating. You should follow the diet that your routine demands. If you are not contented with diet, you should consult your health instructor.
Healthy weight loss is also a fun and sure way of losing weight. In a nutshell, you can healthily lose weight with the innumerable fitness work out routines available. All that is required of you is witty judgment and hard work. Look at what the programs offers, and if it matches your goal, then go for it. Don't stop till you see results. Lose weight the fun way, lose weight healthily!

Workout Routines At Home

Workout Routines At Home
There are so many excuses not to work out. Sometimes we think it's too hard, and others feel really intimidated to walk into a gym. I've worked with some beautiful women that are a bit over weight, and they tell me that when they walk into the gym, and they see all the knuckle dragging muscle heads grunting and sweating, and they feel intimidated to even approach any of the weights. It makes them feel as if they don't know what they are doing.
In reality, those muscle heads are really nice guys. They know that you have to start somewhere, and there is no judgement from them. In fact, they would be happy to help if asked a question. Regardless, I tell my clients that, and they still feel nervous about going into the gym on their own.
So, there are lot's of workout routines that you can do from home. You can always grab the most popular exercise DVD and do that on your own. And there is always the fitness channel. Those are the easiest to do, because you have someone you can follow. Find something you enjoy and that you will stick with.
I've even seen some videos that incorporate holding your baby for new mom's. The mom gets exercise, and the baby enjoys it, because they are getting some valuable play time with mom.
I used to travel a lot, so, this at home routine, I call it the 'hotel exercise routine'. Something I could do in my hotel room without requiring any weights or extra fitness equipment. I start out warming up. If I have some stairs somewhere, I might warm up going up and down the stairs slowly at first, and then eventually, as fast as I can. I do this for about 20 minutes. If there are no stairs, I just warm up with some jumping jacks, squats, push ups, and jumping as if I had a jump rope. I call them no rope jump ropes.
After a sufficient warm up, I like to do a bit of stretching. I take a deep breathe in raising my arms above my head, and on the out breathe I reach my hands all the way down to my toes. Feet are a bit wider than shoulder width apart. I press my lower back towards my legs and get a great stretch down the backs of my legs. 

(Hamstring muscle group). Then, I walk it over to my right leg, then my left leg, then back to the middle. I walk my feet in together from there so that I am still touching my toes. I bend the right knee and stick my hip out, then alternate left knee, and back and forth until I feel sufficiently stretched. I roll my vertebrae up slowly, one vertebrae at a time to a standing position.
Now, for the at harder portion of the at home workout routine. I start with 20 push ups, 20 sit ups, 20 squats, and 20 lunges on each leg. If I have something I hold onto, like a desk or a bench, I will do 20 tricep presses.
 You are sitting on the edge of the bench or chair, your feet in front of you, and your palms facing behind you. You grab a hold of the chair, and you dip yourself down, using the backs of your arms to press you back up.

Fat Loss Workout Routine - Give This a Try!

Fat Loss Workout Routine - Give This a Try!
Looking for a good fat loss workout routine? Well, look no further - you're in the right place. The most efficient fat burning workouts are designed as a circuit. Circuit training basically involves performing back to back exercises without resting in between.
When you cut out the rest intervals, not only will you be getting more done in a short amount of time but you'll also be improving your cardiovascular efficiency as well as triggering the release of fat burning hormones.
I'll elaborate a little bit more on that. When you're going through a high intensity circuit, lactic acid levels are increased. Lactic acid is a bi-product of anaerobic metabolism. This in turn triggers the release of growth hormone from the pituitary gland which in turn, helps transport fatty acids into the mitochondria for oxidization.
In other words (enough of me trying to sound smart), the elevated levels of growth hormone (GH) will help you burn more fat.
As for designing a good fat loss circuit, you want to incorporate exercises that work multiple muscle groups at once. Below I've profiled an awesome fat loss workout routine that you can print off and take to the gym. Without further ado, here it is..
Fat Loss Workout Routine
Exercises
Squats 
Straight Leg Dead Lifts 
Push Ups 
Pull Ups (Assisted If Necessary) 
Bicep Curls (Curl Bar) 
Lying Triceps Extension (Curl Bar)
Guidelines
Perform the exercises back to back in circuit fashion with no more than 15 seconds rest as you transition. Perform between 12-15 repetitions for each exercise and when the entire circuit is complete, you can then rest for 2 minutes. After that 2 minutes, guess what? You'll be doing the circuit again ..and again! You're going to go through this circuit 3 times before moving onto the core exercises profiled below.
Exercises
Seated Medicine Ball Twists 
Medicine Ball Ab Blaster 
Lower Back Extensions
But What If I Don't Know How To Perform The Exercises?
Don't worry, I got you covered. As a matter of fact, I actually have multiple solutions for you. There's a lot more to losing weight than just your workout program. I've actually created a complete, step by step weight loss guide called "Attack That Fat".
The program is set to go on sale very soon but for a limited time, I'm giving away free copies just so I can get some feedback from people. If you'd like a free copy (no strings attached), then just click the link below..