Showing posts with label daily workout routine. Show all posts
Showing posts with label daily workout routine. Show all posts

Fitness At Home Workout Routine Design Tips

Fitness At Home Workout Routine Design Tips
Of course we all want to look and feel great with a lean toned body that turns heads. But do we have to actually go to the gym to get it? For many of us fitness at home is a great option.
It save us time in travel to and from the gym. All we have to worry about is working out.
It saves us money. You can say goodbye to gym membership fees when fitness at home is your thing.
You can avoid what for some people is a stressed environment. Many of us don't mind exercise, it's the gym atmosphere, with the cheesy nightclub music and men in lycra that can be off putting.
You have a more flexible fitness approach. You get to fit your workouts around your life rather than the other way around.
Fitness at home workout routine design tips
1) Set your goals 
Your goals dictate your requirements in terms of what specifically you need to be doing in order to achieve them. If you haven't picked a target, you really won't know the right tool to use. Set clear goals before you worry about what equipment you will need.
2) Set aside a time and place in the house as your gym 
I don't believe in having a multi-gym or keeping your workout equipment on show all the time. If you set aside a time place, you know that when you go there its "game time" and you can give everything to your workout without distraction.
There is a lot to be said for being able to put the equipment away and out of sight. You will know when it comes out that you mean business. That focus will make all the difference. Then you can get back to getting on with your life.
3) Be aware of the options and choose the best one for your aims 
There are some great bodyweight strength exercises, plus versatile equipment such as resistance bands. in fact you will probably have more variety than many in the gym because you are forced to think about how to actually get the best out of your routine. With a little thought you will be able to get a lot more out of your routine than most people do.
4) Get more out of less 
As you probably won't have massive amounts of weights you need a method to maximise what you have in the most efficient way. Density training is based not on the amount of weight so much as doing more and more work in a given amount of time. It is responsible for some awesome physiques and is a great way to get and stay in shape, fast. Its based on the idea of working harder, and smarter, and this is what making the most of fitness at home is all about.

Two Upper Ab Workout Routines

Two Upper Ab Workout Routines
We all know, if you want to lose weight, you are advised to combine dieting and exercise. The same rule applies to developing your upper abs. If you really want to develop your abs, upper or lower, then not only do you need to eat the right foods, but also more importantly use those upper ab workout routines to exercise those muscles.
There are many different exercises you can do, but you may need to find one that you actually feel comfortable doing and is more beneficial to you.
There are some exercises that you can do at home and these were taught to most of us during our physical education lessons back at school. These work very well at strengthening the abdominal muscles, primarily using the Rectus Abdominis and the Obliques muscles. We just need to be reminded of them.
We were all taught how to do the 'Bicycle' and the 'Crunch' exercises, just to mention two. Both exercises are easy to do, and there are others that work well with developing abs, but need more focus and some would say are more demanding.
Let's see how to do one of the more demanding exercises. This is the 'single leg style abdominal press.
By doing this workout, you will certainly be exercising the core muscles and your abs will become stronger. Remember to try and relax the rest of your body.
1. Lie down on your back, bend your knees and feet on the floor.
2. Keep your back in a naturally flat position. Do not arch your back or press it down onto the floor. Try to avoid tilting your hips. Now tighten your abdominal muscles. You can easily carry out this move by pressing your navel toward your spine.
3. Raise your right leg off the floor, so that the knee and hip are bent at right angles (90-degrees). Then place your right hand on top of your knee.
4. Push your hand down against your knee. At the same time as this, use your abdominal muscles to pull your knee in towards your hand. Try to keep your arm straight. Hold this position for three deep breaths.
5. Return to the start position again.
6. Now repeat these steps using your left knee and your left hand.
Here is a slight variation of the same exercise. It is the 'Opposite hand to Knee' exercise.
1. Start again in the original position as above.
2. Push your right hand against your left knee while you are pulling your knee toward your hand. You will be pushing and pulling across the center of your body.
3. Hold this position for three deep breaths.
4. Then repeat this exercise using the opposite hand and leg.
For more information about ab workouts, click the link below

Spice Up Your Workout Routine

Spice Up Your Workout Routine
How many times have you started a workout routine that only lasted for a week? It is a common occurrence for both the health buffs and those who take casual work out. There's really no one to blame, because it is the body getting bored of your regular work out regimen, what it needs is just a little spicing up. Here are the different techniques to spice up your workout routine.
Do three instead of one
Instead of spending the whole of your 30 minutes on the thread mill, have 3 different sets of exercises, with or without equipments, and spend 10 minutes on each of them. This will excite your brain, and it will be a great way to come up with the same effects in a lesser amount of time.
Juggling two exercises together
This is usually called supersetting, and involves picking two opposing muscle group work out and doing both of them at an interval. It may be bicep curl and a triceps extension. This will get your body going and it will bring results in a faster time.
Repetition makeover
Add another set to your repetition scheme, instead of still doing 1 set of 15 reps. You can cut down the reps and add some more weight to further your progression. Having a thorough weight program does not only involve weight changes, it also involves repetitions, and rest time.
Do cardio while your in between
You can jump onto the treadmill and walk or jog for the minute in between while you are still waiting for your next set. This will help you burn more calories and pumps good amount of air to your system. This also will not heighten up your body for the next exercise.

Pick programs at random.
For the ease of starting-up, some gym buffs tend to choose the manual programs forgetting many other options to choose from. Pick the programs at random, as there are a lot pre-selected options available on gym equipments. In the end, you will give your heart and lungs the exercise that they need and burn calories at the same time.
Exercise change
A proper program needs adjustments every 4-6 weeks. The workout regimen that you have selected will bore your muscles out, as it goes up to this length of time. 
The key is to challenge your muscles any way that you can, so that your progress will not come into a halt. Consult your trainer on what are the new movements that you can incorporate to your workouts.
The body getting bored in the progress of a work out program is no longer new to the fitness world. 
There is really no need to kick the tire just yet, incorporate these simple steps to spice up your workout routine and you will not notice your program coming to an end. You will be able to enjoy your routine and see them as challenges to take on and not stay away from.

Home Workout Routine

Home Workout Routine
A good home workout routines can help you lose up to 15 pounds without leaving home. It is possible to accomplish this goal in about 7 weeks if you complete the program properly. 
With a good home workout and diet plan you can workout at home for the first few months of your body transformation. Home workouts can be an effective way to lose fat. With a combination of dieting and minimum equipment you can jump start your workout right from home.
Sample Workout #1
1. Jogging /walking intervals
Start out with a brisk 3 minute walk. After three minutes start jogging until you reach your limit. When you reach your limit start back to walking brisky for two minutes.
 After two minutes start back jogging and try to complete the same amount of time you did on the first jog. When you have completed that time start back walking for two minutes. Continue the same routine until you have completed a total time of 30 minutes. Carefully record the times with a stop watch.
2. Stretch for about 3 to 5 minutes
Take your time and make sure you are stretched properly
3. Jump rope
Perform 3 sets of 100 jumps with the rope. You must complete all sets and reps before you stop, even if you have to take a few seconds to recover. Complete all of the reps.
4. Walking
Walk carrying 2 ½ pounds dumbbells for 10 minutes. This must be performed outside or on a treadmill. Walking in place is not a substitute for walking outside.
5. Jump rope
Perform 2 sets of 100 jumps with the rope. You must complete all sets and reps before you stop, even if you take a few seconds to recover. Complete all of the reps.
6. stretch for 3 to 5 minutes.