Showing posts with label body building workout routine. Show all posts
Showing posts with label body building workout routine. Show all posts

Core Workout Routines Reviewed

Core Workout Routines Reviewed
I don't think people realize how much we use our core! A core workout routine can be highly beneficial to every movement we do in life. Everything comes from the core of the body. Here, I will review some of the core workouts, and you can decide for yourself which core workout might be best for you.
Core workouts is a bit of a catch phrase in fitness right now, and many people are catching on to it. But, the significance of these types of routines is even more than people realize. Every movement, even picking up your groceries, comes from the core.
Yoga - Yoga is mostly core! Every movement in yoga relies on the core muscles. Yoga is an excellent fitness program on many levels. It helps to gain flexibility, as well as strength and muscle endurance. The other thing about Yoga that is so interesting, is all of the different help benefits. It's said to regulate heart rate, and much more. I had one yoga instructor explain it to me like this.
 He said, "Yoga massages your internal organs." I have taken several yoga classes, and you will be in a pose and hear the teacher say, "This is opening up your adrenal glands." It's a fascinating practice and good for people of all ages. It can be a great core workout on it's own, or a great addition to your current exercise practices.
Boxing - Boxing seems like it may be your arms, but, it's not! My arm by itself can be quite weak, but, when I throw my body into it (my core!), that same punch becomes much, much more powerful. This is a great workout for anyone wanting to increase their health. 
Many trainers are now discovering the emotional benefits to boxing as well. It can be quite empowering for people, and many of my clients have discovered that they get a great emotional release from putting the boxing gloves on and giving the heavy bag a piece of their mind. 
After a great workout, they gain a sense of calm, and general well being. And besides all of that, who wouldn't want the amazing, great physique of a boxer? They are agile, quick, powerful, and strong

Workout Routine for Improving Posture

Workout Routine for Improving Posture
A proper, natural posture not only gives a good look, it is also less demanding on the body. An upright posture ensures proper stacking of major body joints and can be maintained with less muscular effort. There is low level of strain on ligaments and other body parts and weight of the body is adequately distributed over the body structure.

As the posture starts deviating from its natural, upright position, different parts of body are strained unnaturally causing numerous complications. However, the problem can be resolved by designing your workout routine properly.

It was long time back when our ancestors moved out of their natural habitat. Earlier, in natural surroundings, they got plenty of exercise hunting, climbing tress, and generally fending for themselves. They maintained natural posture and gait.
Now the compulsions of our modern day life have forced most of us to develop faulty posture. The damage starts in the childhood when children sit for long hours with hunched back in the classroom or playing computer games. The sedentary lifestyle does not make things any easier for them.

When a child sits in front of the computer with "rounded" back and head drawn forward, the position of the body puts extra strain on various parts. The back is stretched and the muscles in the front of the neck are extended for considerable period. As the child repeats the act the adverse effects of the strained body position keeps accumulating. Gradually a fertile ground is prepared for start of aches and pains.
Not only that, the natural sense of balance is also affected. As hunching the back and jutting head forward becomes a habit, the body's sense of balance reconciles with this new position. As a result the new posture becomes "normal".
A right handed person uses his muscles on the right side more than his left muscles. Unless he does proper exercise to work up his muscles, he will develop asymmetrical posture. This development may not look apparent but will be discernible to the trained eyes.
As the child grows he continues with desk-type occupations and sedentary lifestyle. The faulty posture causes more and more problems with increasing age. Muscle spasms and fatigue, pinching of nerves and blood vessels, strain to the ligaments are some of the potential sources of trouble. Inactivity of the joints can cause inflammation and arthritis. Even more severe ailments cannot be ruled out.
Though we may not be able to do much for the compulsions of modern life, we can improve our posture by properly designing and following a workout routine. Before I talk about workout routine I must mention that the persons with medical problems should seek expert advice before starting regular exercise.
Whatever set of exercises you start, all major muscle groups should get adequate exercise. These may include muscles of legs, arms, shoulders, abdominal and pelvic area and neck. There should be exercises for gently stretching and contracting the back such as forward bending, backward bending, sideways bending, twisting of upper body keeping the feet unmoved. These exercises, beside giving other advantages, will keep the back bone supple and flexible.

Guilt's Role in Your Workout Routine

Guilt's Role in Your Workout Routine
How often do you take a day off from your workout routine, only to spend the day saddled with guilt? Or you hit the gym, planning a quick workout, but your guilt inspires you to push past the quickie and give it 100 percent? My favorite is when I'm hungry for a juicy cheeseburger and my guilt persuades me to order the salad.
Guilt is a part of our biological make-up. We feel guilty in life to keep ourselves in check, whether it be in our workout, our eating habits, or our lifestyle in general.

When we give our mind a lame excuse to skip a sweat session, our guilt weighs in to hold us accountable. It's the little voice in the back of your head demanding to know why you really didn't go to the gym like planned or chose to skip your after dinner walk. Once you learn to listen to this inner voice, it can be your greatest ally in your quest to get fit. Allow it to help you get in touch with what's really going on in your mind preventing you from reaching your goals. Don't allow it to sabotage your efforts.
You can discover a lot about yourself from listening to your guilt. Your guilt may be telling you to slow down. If your excuses to skip your workout are born out of frustration of constant muscle soreness, you may be overworking your muscles without giving them adequate time to rebuild. Or you are bored with your current program and it's time to switch up your fitness routine. Maybe it's time to sign up for a new class to ignite that former spark you felt when your exercised. Try a yoga class to find your inner peace and get in touch with your inner self. It will teach you to focus your mind, consequently keeping your guilt in check.
Your diet is another area where guilt can be your biggest ally. When your body craves the richest item on the menu, let guilt be your guide in ordering. I always count on my inner voice speaking up when I consider ordering the prime rib. It doesn't screams, NO! Because, I know there are more fat and calories in a piece of prime rib, than an entire dinner of 6 oz. Filet, Baked Potato, Salad with low calorie dressing, and a vegetable. So, let you guilt speak up and eat the Filet! It is better for your heart and your waistline.
Instead of allowing guilt to corrupt your fitness goals, use it to your advantage. Allow it to push you harder at the gym and make your workouts more effective, allow it to help you make smart choices in terms of your diet, and most of all allow it to persuade your mind to succeed on your fitness journey!

Bodybuilding Workout Routines - Some Guidelines

Bodybuilding Workout Routines - Some Guidelines
Many bodybuilding workout routines are very rich in techniques and principles such as doing slow negatives to increase hypertrophy or doing supersets which help work opposing muscle groups more thoroughly and at the same time decrease workout time. Unlike powerlifting and Olympic weight lifting, bodybuilding training's goal is not to develop strength in movements but rather muscle size. There is much to learn. Here are some simple guidelines.
Don't Change Your Bodybuilding Workout Routine if it is Working
Because of the volume of exercises that bodybuilders sometimes end up doing, it's easy to get frustrated with your current workout when you've been doing it for awhile. You may be just plain bored with it. Boredom however should not be the reason why you change it. If the routine is working for you in that you are beating the logbook most of the time by getting more reps per exercise or lifting more weight then there's no reason to change. There are only two reasons to switch:
1) You injured a major body part and have to adjust by changing exercises.
2) You're stagnating and not beating the log book.
If You stall, Swap Exercises
Sometimes when training, you will plateau. An exercise will stall. Sometimes in order to see results again the best thing is to stop doing that exercise and swap it out with a similar one. For instance, you can switch the incline press for the decline bench press.
Patience and Good Nutrition Will Get You There Faster
You will not be getting an amazing physique transformation overnight. In fact, it may be months before you see any great results. Improve your nutrition and you'll see even more results. If you are too skinny, then add more protein and calories to your diet. If you are too fat, then decrease the amount of calories you are consuming but still be sure to get a lot of protein. The amount of lean mass can usually be increased by eating more protein. You may want to consider spending some money on whey protein for extra protein supplementation.
Know Your Exercises and the Definition of Power
There are two types of exercises: Compound and isolation. An example of a compound exercise is the bench press in which body parts (lower arms, upper arms, and torso) turn around more than one joint (elbow and shoulder). An example of an isolation exercise would be the barbell curl in which only one joint (elbow) is employed in the lift. You can usually lift more weight with a compound exercise than with an isolation exercise. Compound exercises also require more recovery in between workouts.

It is hard to define the difference between an intermediate and advanced workout. The simplest definition is that your body performs more work in an advanced workout. The physics definition of work is probably the best. It is the distance a weight travels given a certain amount of time (weight x distance x time). If you are doing repetitions with the same cadence but are lifting more weight or you are lifting the same amount of weight but are lifting it faster or moving it farther, then your muscles are doing more work. You should perform full reps for maximum results. Partial reps will only give partial results. Train hard with intensity and be patient. If you are a beginner you cannot expect to train with an advanced workout let alone compete in a strongman competition.

Length of Workouts and Cortisol
You don't have to be spending hours in the gym. For maximum results, keep the period of your bodybuilding workout routine down to less than one hour. After a certain period of training, the amount of testosterone in your blood goes lower and the hormone cortisol starts being released in greater amounts. There is much written about how cortisol is bad for muscle building but cortisol, however is useful in the process of super-compensation. It is used to decrease muscle inflammation and aid in the process of breaking down amino acids for protein synthesis after strenuous exercise. Too much of it, however can stop muscle gains.

Don't be dogmatic. Sometimes it's advantageous when feeling under the weather to seriously consider taking more rest days. It is common to feel sluggish after having a particular grueling workout. Remember, workouts break down muscle tissue. It is rest and proper nourishment that makes you grow stronger. Don't be so dogmatic with your training schedule that you can't take a rest when you really need one. You are a being made out of living tissue. A bodybuilding workout routine is a means to an end, not an end in itself.

It's Okay to Avoid Harmful Lifts
Some exercises are considered to be bad for the joints. Lifts such as upright barbell rows, pull-downs behind the neck or shoulder presses behind the neck, have been known to cause shoulder impingement. This can happen anytime when you raise your arms going backwards. A shoulder bone called the acromion can rub against a tendon or the bursa sac causing pain. If you don't have this, problem then don't sweat it. If you do feel pain, don't be a hero. There may be nothing you can do except for discontinuing the exercise that gives you problems. Other than being painful, an injury is nothing but a waste of time. If, however, you are hell bent on still doing press or pull downs then don't move the bar down past your ears.

Ballistic training is also the cause of many injuries. Never jerk the weight up in the lifts. This is known as ballistic training. It will not increase your power. If you blast and pump the only thing it will increase is the amount of injuries you accrue by adopting this way of training.