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

Exercise Workout Routines

Exercise Workout Routines
I've put together what I think is one of the best exercise workout routines I've ever done for building muscle and burning fat.
The reason this is so good is because it works your entire body from different angles and different levels of intensity each day. It's much better than doing cardio exercises because it throws your body into a metabolic shock so that you are burning more calories at a higher rate for days after the workout. It will only take about a half hour, however, you will be exhausted afterward.
To build dense lean muscle mass I only do two sets of each exercise with no more than five repetitions in each set. Use weights that are about 80% of the maximum weight you can lift.
Because it is a four day routine you have some flexibility in the schedule. You can miss a day and just add it the next day.
Day one: Dead lift, chin ups, bent over rows. This will work your hamstrings, calves, lower back, forearms, traps, lats and biceps.
Day two: Lunges, military press, dips, dumb bell swings. The lunges work the leg muscles that the dead lift missed, the glutes and the quads. The military press will work your shoulders. Dips will work your pecs and triceps and the dumb bell swings will work your shoulders and your abs.
The other thing that all of these exercises do is to work your core which is your back and ab muscles so that you will end up looking like a Greek statue!
Day three: Romanian or straight legged dead lift to work your calves and lower back from different angles and at a different level of intensity. Pull ups will work your lats and biceps and shoulders but, again, from different angles. I also do single armed bar bell curls which will really work your forearms as well because they must maintain balance. Renegade rows will work your shoulders and really work your abs.
Day four: The bench press work the chest and triceps like the dips did on day two. Squats work the same muscles the lunges did through a different motion. Clean and jerks work virtually everything just as dumb bell snatches and will really leave you winded!

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.

Simple Exercise Ball Workout Routines

Simple Exercise Ball Workout Routines
Everybody seems to be using an exercise ball these days. They are a great way to target the core muscles of your body. They also improve your coordination and balance. The exercise ball is a very versatile piece of equipment, and exercises can range from the very hard to the very easy.
You may have heard exercise balls also referred to as Swiss balls. Exercise balls were originally used by Swiss physiotherapists to treat cerebral palsy victims. It was quickly realised that they could also be used as an integral part of an exercise routine.

They are made of soft elastic polyvinyl chloride (PVC) and are very durable. They come in different sizes, from 55cm up to a maximum of 75cm, for people of different heights. Ask your retailer at your local fitness store for one which suits your size. It is very important to choose the right size of exercise ball. If Possible it is a good idea to buy a ball which is resistant to bursting. Some exercise balls will puncture but will avoid any rapid popping.
The exercise ball works by creating an unstable environment. You must use certain muscles just to keep yourself stable. All this has the effect of giving you workout routine a greater intensity. Muscles you never thought you had will be brought into play with an exercise ball.
Safety Tips For Using An Exercise Ball.
When using an exercise ball, try to perform your exercise routine with safety in mind.
Do not use it on a slippery floor.
If possible place a mat beneath your ball to prevent any slippage.
Make sure that when you use it you have plenty of room available.
Wear comfortable clothes.
Here are three simple exercises that a beginner can do:-

1. Improving Balance.
Sit on the ball.
Move your hips in a clockwise direction.
Reverse the movement.
Keep control of your posture.
Sit tall with your shoulders square.

2. Floor Crunch.
Lie on the floor with your feet resting on the ball.
Keep your knees at a 90 degree angle.
Position your hands behind your head.
Lift your shoulders towards your knees by tightening your abs.
Hold your position for a few seconds.
Return to the start position by releasing your stomach muscles.
3. The Clock.
Lie on your back with your heels on the ball.
Bend your knees to ninety degrees, and keep your arms out to your sides.
Keep the back of your thighs close to the ball.
Keeping your shoulders on the floor, rotate your legs to one side as far as you can go.
Return to the top, and repeat to the other side.

Looking after your ball.
Clean your ball with soapy water.
Regularly check your ball for gouges or scratches.
Do not use your ball outside, it increases the chance of puncture.
This piece of equipment may not be suitable for everyone. If in doubt ask you doctor for advice before embarking on any new exercise regime.
























Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?

Weight Loss Program - Weight Loss? Why Bother With a Diet Plan? Does Weight Loss Matter?
We all know that weight loss is important. We know we need a weight loss plan or to start a weight loss program - but ... honestly ... why bother? Will a weight loss program really make any difference in the long run?
Many of us comfort ourselves with thoughts like the ones above as we yo-yo between diets and see the scales swing their readings upwards and down. But there is new evidence to give you a fresh push towards better long term health - particularly if you have high blood pressure in addition to being overweight.
Body weight and blood pressure interact in a number of important ways. There is a direct link between how overweight you are and how high your blood pressure will be. Not all overweight people have high blood pressure but a large number of them do - particularly in men.
Brace yourself and think hard about this: 
If you are twenty percent overweight (body weight more than 160lb for an average woman or more than 205lb for an average man) then you are eight times more likely to have high blood pressure than someone of a normal weight.
Excellent recent research has shown that - no matter what your starting weight - a weight loss of one kilogram will result in a drop in both systolic and diastolic blood pressure of one mmHg. Just think of it like this: if you are overweight, have high blood pressure and are fed up taking large numbers of tablets each day - then try taking some weight off. Losing ten kilograms will see your blood pressure drop by a significant amount. Weight loss of twenty kilograms could see you being able to stop taking many, or all, of your tablets. What a prize that could be!
Being overweight is also strongly linked to high blood cholesterol levels and to diabetes. These three things - diabetes, high blood pressure and high blood cholesterol levels - are often called the deadly triad. Having one makes you more at risk of early death, two out of three and you could be in real trouble and all three leaves you a sitting duck waiting for a stroke or heart attack to strike. All three are directly linked to being overweight and all three can be avoided or improved by weight loss.
But that's not all. If you have high blood pressure then weight loss can also reduce your risk of dying from all causes.
Most overweight people carry their extra fat around their middle - this is particularly true in men. There is now overwhelming evidence that measuring abdominal girth can predict life expectancy. If you want to see those around you who are likely to die young then open your eyes and look at their waistband - it really is that accurate!
Some specialists say that measuring your waist circumference is a better way to determine your risk of stroke, diabetes or heart attack than measuring your weight on the scales. For good health, men should not go above a waist circumference of 35 inches and women should stay below 33 inches. Any man with a waist circumference above 39 inches is in real and imminent danger and should act to achieve weight loss immediately.