Showing posts with label body building workouts. Show all posts
Showing posts with label body building workouts. 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

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.It is needless to say that you cannot improve your posture in isolation. Your workout routine will improve your overall health including your posture.

A Beginner's Workout Routine

A Beginner's Workout Routine
It's that time of year again. Millions of people will be heading into gyms as they attempt to lose that holiday weight and then some. It's amazing how many people make it their new year's resolution. It is also amazing how many people fail to succeed and achieve their resolution (see Keeping that New Years Resolution Part 1 & Part 2). My goal at 20sfitness is to educate you on what to do and what not to do.
 In this case I am going to give you a beginner's workout routine to start the new year. This is meant for someone who is new to working out and fitness in general, male or female. The amount of weight you use on these exercises is based on what you think you are capable of doing. Read more...
Basic Rules
Lift- 3 Days a week, Rest 3 minutes between every set, Once again, the weight you use on these exercises can only be determined by yourself. All lifting should be done in sets of 12,10 and 8.
Cardio- 5 Days a week, 30 Min Sessions on lifting days, 1 hour session on cardio only days. You can choose from an elliptical or a treadmill. However this does not mean you can sit and walk the whole time. Try jogging for 4-6 minutes and then walking for 2 minutes until the session is over.
Sunday = Off Day 
Each exercise contains a link to bodybuilding.com which will show the exercise in detail with a picture.
THE WEEK
Day 1 (Monday)- Back and Biceps
Exercise 1- Tight Grip Pull Ups. This will work your back and your biceps out in one exercise. 
Exercise 2- Cable Pull Downs. This will work the lateral muscles in your back. Once again, the weight can only be determined by yourself. 
Exercise 3- EZ Bar preacher bar bicep curls. These will focus on the top or arch of the bicep. 
Exercise 4- Cable Rows. This will work out your mid-lower back. Sets of 12,10, and 8. 
Exercise 5- Hammer Curls. These will help your biceps gain size. Sets of 12, 10 and 8. 
Exercise 6- Barbell Rows. These will help gain mass in your back. Sets of 12, 10 and 8. 
30 Minute Cardio Session
Day 2 (Tuesday)- Cardio Only.
1 Hour session on the treadmill or elliptical.
Day 3 (Wednesday)- Chest and Triceps
Exercise 1- Dips. This will workout your chest and triceps in one exercise. 
Exercise 2- Tricep Pushdowns. These will help hit all three parts of the triceps. Helping you build the muscle evenly. 
Exercise 3- Barbell Bench Press. The staple chest exercise. 
Exercise 4- Standing Tricep Extensions. Another exercise that is going to help add mass to your triceps. Bigger triceps= bigger arms. 
Exercise 5- Dumbbell Flies. These will allow the sides of your chest closer to your shoulder to grow and get stronger. 
30 Minute Cardio Session
Day 4 (Thursday)-Rest Day
No lifting or Cardio. Relax.
Day 5 (Friday)- Shoulders and Legs
Exercise 1- Seated Smith Machine Press. With a little help from the Smith Machine, this will help you build big shoulder muscles. 
Exercise 2- Barbell Lunges. Great for building up strength in the legs. A staple for building muscle in your calves and hamstrings. 
Exercise 3- Side Lateral Raises. Another shoulder building staple. 
Exercise 4- Lying Leg Curls. This will build up the strength in your hamstrings. 
30 Minute Cardio Session
Day 6 (Saturday)- Cardio Only
1 Hour session on the treadmill or elliptical.
Day 7 (Sunday)- Off
Go to church, watch football, sleep in all day. This is a rest day.
This routine will allow anyone to step in a gym and start. It is not intimidating and will teach them the basics. Try it out and let me know what you think. Comments are always welcome.