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.

Ab Workout Routine That Will Get You Ripped

Ab Workout Routine That Will Get You Ripped
You want to have a great ab workout routine, because you want to look good and ripped. Everybody should compliment you on your physical appearance and you will also be healthier. But if you've found that dieting alone simply isn't cutting it when it comes to ab definition, then here are a few beginner to intermediate ab workout routines that are sure to help you achieve that six pack.
Exercises you start doing on Monday 
The Bicycle (or Air Bike): Lie face up and lightly support your head by placing your hands behind it. Next, bring your knees into your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left by bringing your right elbow toward your left knee, then alternate by bringing your left elbow to your right knee. Continue switching sides, somewhat like a pedaling motion.
The Butt-Up Exercise: Begin a push up, but leave your elbows on the ground resting on your forearms (they should be at a 90 degree angle). Arch your back slightly, then raise your glutes up while squeezing your abs tightly and exhale. Lower back down slowly and repeat the motion.
The Ball Crunch: Lie down on your exercise ball, making sure it is positioned under your lower back. Next, cross your arms over your chest and contract your abdominal to lift your mid-section off the ball by pulling the bottom of your ribcage down toward the hips. Keep the ball steady as you curl up and then lower back down.
Exercises you do on Wednesday 
The Vertical Leg Crunch: Get down on the floor and make sure your legs are straight up into the air with your knees over each other or crossed. Now, you should put your hands behind your head and contract your abs to lift your shoulder blades off the floor. Keep your legs fixed in that position for a moment before lowering them and repeating the motion.

The Reverse Crunch: Lie on the floor and place your hands and arms beside you. Bring your knees in toward your chest until they are bent to about 90 degrees, keeping your feet crossed. Contract your abdominal to bring your hips off the floor, reaching your legs up toward the ceiling. Lower and then repeat.
The Plank: Lie on the floor with your face down, make sure to rest on your forearms, and your palms should be flat. Push up off the floor, resting on your elbows and raising up onto your toes. Keep your back in a straight line. Hold for 20-60 seconds before lowering and repeating the motion.
Exercises you do on Friday 
The Alternate Heel Touch: Lie on the floor with your knees bent and your arms along your side. Crunch over your torso forward to the right side and touch your right heel, holding the contraction for a moment. Go back slowly and do the same repetition with your left side this time. Continue alternating sides.
The Legs on Exercise Ball Crunch: Lie flat on your back with your knees bent and your feet resting on the exercise ball. Point your toes inward until they touch. Then, while resting your hands gently on the sides of your head, push your lower back down toward the floor. Next, begin to roll your shoulders off of the floor and continue to push down with your lower back. Hold the contraction for a moment before slowly going back down and repeating the motion.

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!