Showing posts with label body workout program. Show all posts
Showing posts with label body workout program. Show all posts

Niche Workout Routines

Niche Workout Routines
Niche workout routines are specific workout routines that you do in case you may be sick, undergoing treatment or when you are pregnant. These workouts ensure you to do specific exercise routines that will help you to become strong and flexible.
There are certain specific workout exercises a pregnant woman has to do daily. The simplest exercise she can do is the arm and upper back stretch. 
These exercise routines are quite easy and must be done on a daily basis. The reason for these daily exercises is because, for a pregnant woman, the body expands and she gains weight more than she is accustomed to. Therefore, the exercises will help her body adjust comfortably to the new weight.
First, raise your arms above your head, keeping your elbow straight and have the palms of your hands facing each other. Stay in this position for the next 20 seconds.
 Next, lower your arms out, away from your body to your sides. Ensure you have kept your back straight. Lastly, bring out your hands behind your back and stretch them as far as possible. These exercises help you ease those back pains that are so common during pregnancy.
The other important exercise to do for a pregnant woman is the one that will help you maintain good posture. This is called the pelvic kilt. 
A pelvic kilt is an exercise that helps you strengthen your abdominal muscles, so that you do not get back pain. For this exercise, you need to bend your knees after lying on your back. Tighten your stomach and that muscle found on your buttocks.

 Do this by inhaling deeply through your nose. Then flatten your back on the floor, and let your pelvis tilt upward. Exhale slowly as you count to five.
 Do not do any more of the same exercise until you have relaxed and you have gotten your breath back. Perform these exercises daily and you will endure a less stressful pregnancy.

What Is the Best Workout Routine?

What Is the Best Workout Routine?
For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.
One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. 



My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.
Level- Beginner to Advanced
Approx. workout time- 30 mins to 1 1/2 hours.
Days a week- 4 to 5
Always start with your warm ups and stretches... There's nothing worse than sitting at home with a pulled or strained muscle because you didn't warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.
Type of Workout
Fat Shred and Tone Up 
20, 18, 15 Rep-Count 
20 secs to none at all Rest Between Sets 
1 1/2 to 2 mins Rest Between Exercises
Muscle Gain 
12, 10, 8 Rep-Count 
45 secs to 90 secs Rest Between Sets 
2 to 3 mins Rest Between Exercises
Strength Gain 
6, 4, 2 Rep-Count 
1 to 2 min Rest Between Sets 
2 to 4 mins Rest Between Exercises
*3 sets of each exercise listed below except cardio and abs
Monday
Legs, Calves, Cardio:
-Lunges 3X Sets
-Leg Press or Squats
-Leg Extensions
-Leg Curls
-15-30 Min. of Cardio- Treadmills, elliptical, bicycle
-4 to 6 sets of calves on the calf machine 10 to 15 reps
Tuesday
Chest, Triceps, Abs:
-Flat Bench Press
-Dumbbell Incline Bench Press
-Dumbbell Decline Bench Press
-Dumbbell Flyes or Peck Deck
-Cable Tricep Pushdowns
-Tricep Dips
-Skull Crushers Abs 6X Sets of 20 or more reps
-Decline Bench Crunches 2X sets
-Medicine ball Sit Ups 2X sets
-Hanging Knee Raises 2X sets
Wednesday
Back and Biceps:
-Lat Pulldowns
-Seated Row
-Bent Over Reverse Dumbbell Flyes
-Preacher Curls
-Hammer Curls
-Reverse Curl
Thursday
Shoulders, Traps, Abs:
-Shoulder Press
-Front Raises
-Lateral Raises
-Abs
Just stick with your workout plan and make it fun. There's no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you'll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.
Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.
Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.

Body Building Workout Routines and Women - Do They Help?

Body Building Workout Routines and Women - Do They Help?

Body building workout routines can help women over 35 lose weightA recent medical study involving women over 35 found that body building could actually help them lose weight. After age 35, women lose up to 5 pounds of muscle a year and begin to maintain more fat.
Body building, the researchers found, help women keep or even gain muscle allowing them to lose more fat and weight.
 The study found that even strenuous body building routines in middle-aged women did not make them look bulky or masculine.
The number of women using free weights in the United States doubled between the late 1980s and the early 1990s. With the news about weight lifting routines as a possible way to lose weight, more and more women are pushing iron.
Younger women who lift weights will not lose weight like middle aged women. They may even gain pounds, but the heavier muscle replacing the fat on their bodies will give them a sleek, toned look that cannot be achieved by cardiovascular exercise alone. Only body building workout routines can tone certain parts of a woman's body.
The other benefit to women taking up weight lifting is increased strength. As a woman ages, her upper body strength tends to weaken. Great body building workout routes focusing on the upper body will help a woman stay stronger longer.
Stronger bones can be achieved by lifting weights. Women are in danger of developing brittle bones when they are older, but studies show this does not have to the case.
 The National Strength and Conditioning Association set exercise prescription guidelines for stimulating bone growth, which can be achieved through weight lifting workout routines. The group recommends performing 3-6 sets of up to 10 repetitions with a one- to four-minute rest between sets
Building strong muscles with weight lifting will help a young woman stay slimmer longer before she starts losing muscle tone in middle age. Get started today with body building workout routines to help you stay stronger and slimmer longer.

MMA Workout Routine

MMA Workout Routine
Because mixed martial artists require virtually every type of physical attribute when it comes to strength and conditioning, there really isn't one "magic" MMA workout routine that you can perform that will always and forever top any other MMA workout routine.
Instead of getting hung up with finding the perfect MMA workout routine, have some fun and experiment! Depending on what exactly you want to train for in terms of strength and conditioning in a MMA workout routine, there are various types of routines you can follow.

The other day I visited a buddy of mine who is also a personal trainer and is currently training someone who was training to fight in MMA. He explained the workout he constructed for his client and how it covered all the types of conditioning needed in a MMA fight, and how the MMA workout routine covered all of the major muscle movements most used in repetitively in sports.

It was constructed as a circuit to be done 2-3 days a week, with the goal of completing the routine in a shorter and shorter time period as the fighter improved his conditioning. The exercises in the workout basically targeted the muscles most used in MMA and tied in both aerobic and anaerobic conditioning.

Always one to experiment with new routines, he agreed to take me through it. After completing the workout, which took a little under 40 minutes with about 7 minutes of total rest throughout the workout, it taught me the importance of changing up your MMA workout routine often and frequently.

You see, I have been currently training my basic strength and power with barbells, dumbbells, and some occasional sandbag training, and have been training my conditioning with a mix of long distance slow running, interval training, uphill sprints, and rigorous 3 hour Brazilian jujitsu training sessions 3 times a week.

I showed up to my buddies gym thinking I'd be in good enough shape to complete his workout with relative ease, but was surprised to find out how much I struggled to finish the last few circuits in the whole workout.

The moral of this article is, like I stated earlier: there is no one magic MMA workout routine, and because the sport of MMA requires each physical attribute to be developed to its highest level, it is important to continuously change up your routine so that you are constantly challenging your level of strength and conditioning and never letting your body get too "comfortable" with one type of training.