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

Workout Routines Using No Weight

Workout Routines Using No Weight
If your goal is lose weight, then you need to perform high intensity workouts. This is what burns calories and boosts your metabolic rate, not steady state cardio. Increasing your metabolic rate, or the rate at which your body burns calories, is absolutely crucial in for sustainable fat loss.
I want to give you a simple template you can use to develop some workout routines without weights. First, you need to choose your exercises.
 There are dozens of body weight exercises to choose from. But the main important thing is to make sure that these exercises challenge you.
Next step is to organize these movements into a workout. My favorite form of training is circuit training. Circuit training is where you perform four or more exercises back to back with little to no rest in between each set.
 Instead of choosing repetitions, I like to perform each exercise for 30-40 seconds, then move straight onto the next movement.
High intensity circuit training keeps my heart rate up, and thus makes my body work harder.
 The target heart rate zone is a complete myth and useless piece of information. If you want to raise your metabolic rate, you need to force your body to work harder.
There are two main ways to make your body work harder using body weight training. The first way is to choose challenging movements, as I mentioned earlier.
 Push ups, pull ups, and squats no longer challenge me, so I use unique and challenging exercises such as ellipse and one leg squats.

A Beginners Guide to Interval Workout Routines

A Beginners Guide to Interval Workout Routines
Any person can benefit from interval training, and the benefits are many. Among them are improved overall fitness and strength, as well as increased speed and endurance. But be warned, it is not for the frail. You need to prepare yourself physically because a 15 minute interval session is more demanding than a 3 mile run. If you are new to exercise or have been sedentary for a number of years, you should consult your doctor before you embark on this demanding workout routine.
How fast should I go? 
An important component of interval training is intensity. Often beginners don't exercise hard enough to maximize the benefits because it feels uncomfortable. An easy way to gage this is a 1-10 scale. A 1 would be sitting on your couch in your living room watching a movie. A 5 would be a slow jog and a 10 would be running from a 600 pound gorilla wielding a machete.
Often, high intensity interval training (HIIT) workout routines want you to exercise at a 9 or 10, but if you are a beginner or have done nothing but ride a desk for the last decade, breaking into an all out sprint might cause quite a shock to your system. Try to keep it around an 8-8.5 during your first few workouts, to let your body get accustomed to the speed.
Also keep in mind that a 10 for you is not a 10 for Usain Bolt or Jackie Joyner Kersey, both Olympic athletes. Going all out for you may mean walking as fast as you can for 30 seconds and then you are out of breath. Just go a little less than all out and that should be about an 8.5.
There is a difference between the strain of exerting yourself and the pain of injury. Many novice exercisers have a hard time distinguishing between the two. You will get used to the feeling of being out of breath and you will learn to tell the difference.
It's only 15 minutes!
O.K., here's the warning again. When you do HIIT it will be uncomfortable! It is supposed to be that way. If you are a beginner, 15 minutes is going to feel like a couple hours. Trust your timer. It is only 15 minutes. Though you may feel your timer is broken, it isn't.
Where to start? 
When you are starting your first HIIT workout routine, you should start with about 6 sets of exercise periods of about 30 seconds, followed by rest periods of about a minute. As the weeks go on, your objective is to decrease your rest time while maintaining your intensity during the exercise period, and increasing the number of sets to 8.
Is warming up really necessary? 
YES! IT IS! Unless you want to pull something, tear something, be really sore, or want your heart pounding out of your chest, you need to jog for about 5 minutes and do some light stretching. 
Likewise, you need to do the same thing to cool down after your workout to keep yourself from getting sore and to keep your heart from coming to a screeching halt after you finish. I'm exaggerating a little, but you need cool down for your own good.

Fat Loss Workout Routine - Give This a Try!

Fat Loss Workout Routine - Give This a Try!
Looking for a good fat loss workout routine? Well, look no further - you're in the right place. The most efficient fat burning workouts are designed as a circuit. Circuit training basically involves performing back to back exercises without resting in between.
When you cut out the rest intervals, not only will you be getting more done in a short amount of time but you'll also be improving your cardiovascular efficiency as well as triggering the release of fat burning hormones.
I'll elaborate a little bit more on that. When you're going through a high intensity circuit, lactic acid levels are increased. Lactic acid is a bi-product of anaerobic metabolism. This in turn triggers the release of growth hormone from the pituitary gland which in turn, helps transport fatty acids into the mitochondria for oxidization.
In other words (enough of me trying to sound smart), the elevated levels of growth hormone (GH) will help you burn more fat.
As for designing a good fat loss circuit, you want to incorporate exercises that work multiple muscle groups at once. Below I've profiled an awesome fat loss workout routine that you can print off and take to the gym. Without further ado, here it is..
Fat Loss Workout Routine
Exercises
Squats 
Straight Leg Dead Lifts 
Push Ups 
Pull Ups (Assisted If Necessary) 
Bicep Curls (Curl Bar) 
Lying Triceps Extension (Curl Bar)
Guidelines
Perform the exercises back to back in circuit fashion with no more than 15 seconds rest as you transition. Perform between 12-15 repetitions for each exercise and when the entire circuit is complete, you can then rest for 2 minutes. After that 2 minutes, guess what? You'll be doing the circuit again ..and again! You're going to go through this circuit 3 times before moving onto the core exercises profiled below.
Exercises
Seated Medicine Ball Twists 
Medicine Ball Ab Blaster 
Lower Back Extensions
But What If I Don't Know How To Perform The Exercises?
Don't worry, I got you covered. As a matter of fact, I actually have multiple solutions for you. There's a lot more to losing weight than just your workout program. I've actually created a complete, step by step weight loss guide called "Attack That Fat".
The program is set to go on sale very soon but for a limited time, I'm giving away free copies just so I can get some feedback from people. If you'd like a free copy (no strings attached), then just click the link below..

Exercise With an Ab Workout Routine

Exercise With an Ab Workout Routine
Regardless of your gender or age, to have a flat stomach or even well defined abs would be great.
 For most women, it can be said that they want to look good in their clothes and having a flat stomach can be very important.
 There are many different roads you can go down in order to achieve this, but you will have to do some sort of workout. One of the best approaches that you can adopt, would be to choose and use a good ab workout routine. A routine that will really work your muscles, and give you the desired effect.
There is a right and a wrong way of doing any exercise - you either work your muscles or not! This a common mistake made by most people when working out. In order to get the most out of any exercise, you must concentrate on working the right set of muscles. The same rule should apply to your routine if you want a flat stomach or to develop your abs.
Obviously, you start off at a steady pace and work towards really intensifying your routines. By staying at the same pace, you will not really see any benefits. For example, if you start off by speed walking, then you should move on to something more energetic, like jogging after a week or two.
The best exercise to really work your abs is doing the crunches. Initially, you can start off by doing the simple form of the crunch. When you feel that your confidently working your upper and lower abdominal muscles, you should then progress to doing some of the more complicated crunch exercises.
A way of finding out if you are doing the exercises correctly, is by placing your hand on your abs as you slowly perform the exercise. You should be able to feel your abs muscles being worked. You should then be able to learn how to target those particular muscles, as your go through your abs workout.
 Remembering to avoid these simple mistakes with your own abs workout routine, you will be on the road to working and developing your muscles and achieving what you initially set out to do.
For more information about ab workouts, click the link below.