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

Putting Together a Butt Kicking Workout Routine

Putting Together a Butt Kicking Workout Routine
I've taught kickboxing, boxing, cardio pump classes, and much more. Here is how I put together a really fun workout. I love to use a sports time watch. They are pretty cheap to grab, and you can get one at your local sports shop. You click the right button on the top to start the timer, and click it again to stop it. You can click the left button to clear your clock.
The next essential is to grab you MP3 player, and put some really motivating music on there that you absolutely love! Have at least an hour on there.
Always consult your doctor before starting a new workout routine. Now, for the actual exercises. I like to alternate upper body, then lower body, and then cardio. So, mixing it all in together. So, below is an example. You can substitute any exercises you wish, and always modify them to your own body and abilities.
Round One - 7 Minute Round.
Squats 1 Minute.
Bicep Curls 1 Minute. 
Jumping Jacks 30 seconds. 
Push Ups 30 seconds. 
Lunges 1 minute right side, then 1 minute left side.
Tricep Press 1 minute. 
Burpees 1 minute.
At this point, you can take a break for 2 minutes, or go for it, and repeat Round One again.
Round Two - 3 Minute Drill
Jumping Jacks 30 Seconds.
Scorpion Push Ups 30 Seconds.
Jumping Jacks 30 Seconds.
Dive Push Ups 30 Seconds.
Jumping Jacks 30 Seconds
Tricep Press Push Ups 30 Seconds.
You can Take a 2 minute break, or start the next round. But, you should drink 3 to 6 ounces of water every 15 minutes during exercise.
Round Three - 4 minute round
Wall Sits 30 Seconds to 1 Minute
Planks 30 seconds to 1 Minute
Handstand 30 seconds to 1 minute 
Jumping squats 1 minute
Rest, and now, repeat the whole thing! Have a blast!
I would love to hear what you think of this core workout. To find more workout ideas, go to Workout Routines.

Want To Gain Weight? Workout Routines To Build Muscle

Want To Gain Weight? Workout Routines To Build Muscle
Many people begin exercise routines in order to build their muscles or gain weight. The allure of having a body builder body is great. However, this pursuit is not simply a vain one. There are many great health benefits from working out. Exercise is clearly a great way to keep in shape and maintain one's health. When one works out, one often wonders what is the best workout routine to build muscle.
Firstly, you must remember that the most important thing is to concentrate on your muscles and put all your effort into simply going to your limits each and every time that you work out. By doing anything that works your muscles, you are ensuring that you will gain strength eventually.
 By making sure that you put all your effort in every time you work out until you fail in your repetition, you are ensuring that you have put every ounce of effort into your muscles as possible for that day.
If you want to take the next step to make gains in your exercise program, you will need to do some research to see what kind of exercise works best for you. Everyone's body is different so one exercise program that may work for someone or provide them great gains may not necessarily work for your body type or for your lifestyle. For example, if you do not have a gym membership, it will be difficult to use a routine that involves many complicated machines.
Begin to keep a journal so that not only can you track your progress over time but so that you can also see what seems to work for you and give you your greatest gains.
 Next, go on the internet and do research. There are many websites you can find that will provide you with plenty of information regarding exercises and routines that put the exercises together.
 You can find routines that work with free weights, machines or even with just your body. Try whatever seems interesting to you and keep with it for a long period of time to ensure you are giving it a just try.
Next, make sure you review your journal information each month and decide to either keep what you are doing because it works or drop it if it does not seem to do anything for you.
 You may even want to do trial periods in order to compare different exercise regimes against each other. If you follow this, you will succeed in finding the best exercise that will give you the greatest gains.

Four Tips For A Crunch Free Ab Workout Routine

Four Tips For A Crunch Free Ab Workout Routine
If you talk to an aspiring male body builder he'd probably tell you that he wants to have bulging biceps that he can show off at the beach. If you talk to an aspiring female model, she'd probably tell you that she wants slim, trim legs that look great in photos. But if you talked to the "average Joe", he'd probably tell you that he wants washboard abs. If great abs are what you want, here are four tips to send you in the right direction.
Choose Fat Burning Exercise Over "Traditional" Ab Exercises
The key to to having washboard abs is not ab exercises, it's getting the layer of fat off of your torso so your ab muscles will show. Besides, traditional crunches and sit ups are actually damaging to the neck and spine and really should be avoided. 
Actually, any exercise that brings your arms or legs closer to your waist or twists your torso contributes to ab development. You need to focus on exercises that burn fat such as a combination of interval training and circuit training to burn fat and build muscle. This type of workout routine will sculpt your abs and give you a lean, strong physique.
Keep Stress Levels Low
You are probably asking, what in the world does stress have to do with my abs? Plenty. In our fast paced, high stress society, stress is your enemy. During stressful situations, your adrenal gland produces cortisol, a hormone that has the goal of making you relax. Cortisol has the function of slowing your metabolic rate by adjusting your blood sugar and slowing your thyroid. The result is increased belly fat, fatigue, and decreased muscle mass, all which are counterproductive in your goal of washboard abs.
Control Your Snacking
An extremely important tip to getting to your goal is controlling your diet in general, but specifically, you need to control late night snacking. The best thing you can do is eat dinner early and go to bed early. In the evening, your body is not active enough to burn off the calories that you consume. So eat 2-3 hours before you go to bed. This way you won't have excess calories that will end up around your mid-section. A good night's sleep will also provide you the energy you need to workout hard and burn more fat.
Don't Drink Your Calories
News flash; drinking liquids is for hydration, not nourishment. Fruit juices are loaded with fructose. You are better off eating the fruit so you'll have the fiber. And though its obvious that sodas are loaded with sugar, its not so obvious that diet sodas are loaded with sodium. 
Not only will the sodium drive up your blood pressure, the sodium will cause you to retain water which will detract from the definition of that elusive six-pack. Additionally, the artificial sweeteners that are in diet soda will make you hungry! Last but not least, you must avoid alcohol. Why? They are high in carbohydrates. Remember, it's sugar that is converted to ethanol in the fermentation process.
These four tips are an easy solution for the busy person to get the toned, sexy abs that they desire. Remember, the key is not concentrated traditional ab exercises.
 It is a healthy diet and exercise that burns off as much fat as possible. Effective circuit and interval training will provide you with the muscle tone that you need for a fantastic abdomen.