Showing posts with label gym workout routines. Show all posts
Showing posts with label gym workout routines. Show all posts

Guilt's Role in Your Workout Routine

Guilt's Role in Your Workout Routine
How often do you take a day off from your workout routine, only to spend the day saddled with guilt? Or you hit the gym, planning a quick workout, but your guilt inspires you to push past the quickie and give it 100 percent? My favorite is when I'm hungry for a juicy cheeseburger and my guilt persuades me to order the salad.
Guilt is a part of our biological make-up. We feel guilty in life to keep ourselves in check, whether it be in our workout, our eating habits, or our lifestyle in general.

When we give our mind a lame excuse to skip a sweat session, our guilt weighs in to hold us accountable. It's the little voice in the back of your head demanding to know why you really didn't go to the gym like planned or chose to skip your after dinner walk. Once you learn to listen to this inner voice, it can be your greatest ally in your quest to get fit. Allow it to help you get in touch with what's really going on in your mind preventing you from reaching your goals. Don't allow it to sabotage your efforts.
You can discover a lot about yourself from listening to your guilt. Your guilt may be telling you to slow down. If your excuses to skip your workout are born out of frustration of constant muscle soreness, you may be overworking your muscles without giving them adequate time to rebuild. Or you are bored with your current program and it's time to switch up your fitness routine. Maybe it's time to sign up for a new class to ignite that former spark you felt when your exercised. Try a yoga class to find your inner peace and get in touch with your inner self. It will teach you to focus your mind, consequently keeping your guilt in check.
Your diet is another area where guilt can be your biggest ally. When your body craves the richest item on the menu, let guilt be your guide in ordering. I always count on my inner voice speaking up when I consider ordering the prime rib. It doesn't screams, NO! Because, I know there are more fat and calories in a piece of prime rib, than an entire dinner of 6 oz. Filet, Baked Potato, Salad with low calorie dressing, and a vegetable. So, let you guilt speak up and eat the Filet! It is better for your heart and your waistline.
Instead of allowing guilt to corrupt your fitness goals, use it to your advantage. Allow it to push you harder at the gym and make your workouts more effective, allow it to help you make smart choices in terms of your diet, and most of all allow it to persuade your mind to succeed on your fitness journey!

Exercise - Workout Routines

Exercise - Workout Routines
Are you looking for an effective exercise workout routine? Do you want to really burn a lot of calories, slim down and tone up? Well, I'm about to tell you exactly what to do. But, let's take a look at some ineffective exercise workout routines to understand why they don't really work and why what I am about to tell you will.
First, it's important to understand that to lose a single pound of fat requires you to expend 3,500 calories of energy. When you consider that the average person only burns 2,000 in the average 24 hour period you start to get an understanding of exactly how much effort is required to burn just a single pound of fat and, of course, most people could stand to lose more than a pound.
Most people to about trying to get in shape one of two traditional ways. Running or other cardio exercises or sit ups or other stomach exercises. Here is the problem with that. You can't spot reduce fat on your stomach any more than you can spot reduce fat on your chin and, even if you could, sit ups don't expend enough energy to make a difference. Running and cardio exercises expend considerably more energy but you can run a few miles and only burn a few hundred calories. You've still got a long way to go to burn that pound of fat.
Doing compound weight lifting exercises are really the best way to go about slimming down and firming up. Compound exercises work multiple muscle groups at the same time and cause you to exert so much effort that your body goes into a metabolic shock and burns calories at a higher rate for days after.
Do the following routine and you will be ready for the beach in no time. Two sets of each exercise with 1-5 repetitions.
Day 1: Bench press, squats, clean and jerk, dumb bell snatches 
Day 2: Dead lift, chin ups, bent over rows 
Day 3: Lunges, military press, dips, dumb bell swings 
Day 4: Romanian dead lift, pull ups, single armed bar bell curls, renegade rows

Brief Tips To Help You Get Slim With Workout Routines

Brief Tips To Help You Get Slim With Workout Routines
When you want to slim down and achieve that physique that you have always wanted you will need to focus on eating the right foods and developing a correct meal plan that will be conducive to losing weight efficiently. Aside from this, however, you also need to focus on suitable workout routines in order to supercharge your fat burning efforts.
Both muscle building routines and cardiovascular routines need to be focused on. If you are not looking to build significant muscle, simply developing a little bit of lean muscle will still help you to achieve better results. Essentially, the more lean muscle you have, the easier it is to burn off fat.
When looking to lose weight, however, your main focus will certainly be on cardiovascular exercise. This will help you to develop a high metabolism which will, in turn, lead to better fat burning results.
When developing a suitable schedule you need to focus on exercises that you will actually enjoy. Many people find that when they start off exercising they struggle to engage with the exercises that they are doing and simply do not enjoy them. As such, consider different movements that you may enjoy and try to incorporate these into your routine.
You need to focus on setting specific times of the day to exercise as well. This will be extremely important in developing habits and in preventing you from making excuses and skipping exercise sessions. If you can, try to exercise when you first get up and before you have breakfast at least three or four times each week.
High-intensity interval training is probably the best way of burning fat quickly. Not only will this supercharge your metabolism, but your metabolism will also be working overtime after you have ended your exercise, and you can complete the entire session in a short time span as well.

Fat Loss Kettlebell Workout Routines

Fat Loss Kettlebell Workout Routines
Kettlebells can be used for several purposes, but here I will present various kettlebell workout routines which are extremely effective for fat loss. One of the primary factors to making an exercise session burn a lot of fat is to bring the heart rate and breathing rate up. Breathing heavily, while not very fun at that moment, is important to burn off fat since the fatty acids inside the blood stream have to be oxidized; thus oxygen usage is extremely important. A lot of heavy breathing leads to a good deal of oxygen being drawn in throughout the workout, and that is exactly what will burn a good deal of fat.
Fat loss kettlebell workout routines don't need to be complicated; there are many straight forward set-ups which can be positively ferocious to complete. For instance:
Fat Loss Workout #1
10 kettlebell swings, 1 push-up, 10 swings, 2 push-ups,... , 10 swings, 10 push-ups
Bear in mind these swings can be done with one bell or two, and if using two, perform the push-ups while gripping the handles of the kettlebells. Executing push-ups that way (with neutral wrist position) is usually easier on the wrists, elbows, and shoulders.
Minimum rest ought to be taken at all times, ideally going through all the reps without resting in any way. For individuals who are less mathematically-inclined, that's 100 swings and 55 push-ups, completed in (if possible) less than 15 minutes. That's a great deal of work in addition to a great way to get rid of some body fat.
Although it's unquestionably vital to keep moving during a fat loss kettlebell workout in order to attain the best results, additionally it is imperative that exercises are chosen intelligently. Using an exercise that forces the body to keep moving isn't sufficient: it should present enough of a challenge so the workout acts as an effective strength stimulus simultaneously. A younger and in-shape fitness enthusiast would probably be breathing hard after a set of swings and 12" box step-ups, but will those step-ups pose a decent strength challenge? Probably not. Even though they would keep the person working and breathing more heavily than usual, they wouldn't do much to build additional strength.
Therefore, for the swing and push-up workout earlier on, adding weight for the push-up is advised if the person can complete the entire workout without too much effort.
Swings, being as powerful as they are, ought to be incorporated into just about any fat loss kettlebell workout. It's almost impossible to do "too many" of them, so there's no harm incorporating them since they do such a good job of getting the heart rate up.
Here's another great kettlebell fat loss workout containing swings and push-ups:
Fat Loss Workout #2
Swings for 20 seconds, 5 push-ups, 30 seconds rest. Repeat for 15 minutes.
If after that workout the push-ups remain easy, consider adding weight or reps next time.
Here are two additional powerful fat loss kettlebell combinations:

Fat Loss Workout #3
Using 2 kettlebells:
10 swings, walk 30 steps, 10 goblet squats, walk 30 steps
10 swings, walk 30 steps, 9 goblet squats, walk 30 steps
Continue down to 1 goblet squat.
Fat Loss Workout #4
Using 1 or 2 kettlebells. Start at the top of the minute.
5 swings, 1 push-up, rest the remainder of the minute.
10 swings, 2 push-ups, rest remainder of the minute.
5 swings, 3 push-ups, rest remainder of the minute.
The entire way up to 10 swings and 10 push-ups.
For this one, rotating between sets of 5 and 10 swings will provide a small bit of additional rest. Go ahead and make all sets of swings 10 once successfully completing the workout above.
Give these fat loss kettlebell workouts a shot! While including correct nutrition and strength training, they will likely provide all the additional fat burning anybody would need.

Getting the Best From Workout Routines For Home

Getting the Best From Workout Routines For Home
If you've just decided to sever the gym industry's hold on your wallet you'll need plan to keep your independence permanent. You have a couple options to keep you in fit shape. One option is to tailor your own workout routines for home to continue your money-saving aspirations, or purchasing an exercise system is another. 
Pick The Right Workout Routine That Fits Your Needs
Are you interested in fat loss? What about building muscle? There are quite a few questions you should ask yourself before you begin any exercise. Having a plan will allow to not only track your progress, but also keep you motivated to stick with your workouts.
First you should start with planning out a schedule. Most programs suggest between three to five days of strength training exercise, with cardiovascular conditioning in between those days. The reason behind the number of days is to prevent over training. But figuring your physical fitness level should also be factored too.
Choosing compound muscle exercises over isolation exercises are shown to provide better results in a shorter amount of time and contribute to muscles being more functional than aesthetically pleasing. This is because your body travels through more than a single-joint movement than what isolation exercises provide. When more muscle fibers are engaged your body will deliver a better response.
A prime example of a compound exercises that work more than one muscle group is the squat. The squat works the abdominal, arm, leg, lower back, upper back muscle groups. Isolation exercises can have a place in your workout routine. But they should act in a supporting relationship to the muscles stimulated by compound movements.To Use Equipment, Or To Bypass The Gear
If your goal is to build muscle, then you'll need weights. Purchasing brand new plates can be costly, so it's recommend to seek used, metal plates than the plastic covered concrete alternatives. Also needed will be an olympic barbell and a set of dumbbells.
It's not necessary to have a weight bench, but this will certainly help, depending on your needs of routine. Using resistance bands could be an option if standard weight training is not an available option.A weight loss routine can be a little more accommodating if you want to train at home without equipment. Super sets can be used to target upper body and lower body muscle groups (e.g. pushups to lunges). Applying short rests between super sets can act as a form of interval training. Interval training is suggested if you are looking to train at a faster pace than what strength training can provide and are resolving yourself to fat loss. 
Cardio Is More Then Just Sweating
Getting in some form of cardiovascular activity is suggested for most programs. If you are training for weight loss or want your muscles to look ripped, cardio can provide a reduction of body fat, an increase of bone density and improvement with muscle tone. Along those lines other heath benefits such as reducing chances of heart disease do exist.
Cardio doesn't always need to be a form of running, though this seems to be the standard starting point for most exercise goers. Being creative with your conditioning can be exciting way to stay engaged in your workouts. You'll always be excited about the next workout. 
You Need To Plan On Eating Right
The amount of calories you need to consume depends on the goals you set for yourself. To determine your needs you must first calculate the amount of calories you need when you are at rest. To do this, you need to find your Basal Metabolic Rate (BMR). The results do vary between individuals because age and fitness levels.There are many websites that can help you determine and understand your BMR that will out scope the intention of this article.
Conventional wisdom suggests taking in plenty of vegetables and protein to get your body to a healthy body fat percentage. How you get there is your choice. Some individuals prefer to go the vegetarian route, while others prefer to go carnivore. That preference is up to you.If you are looking to purchase a workout routine, look to see if a diet plan and sample recipes are included with a sample menu. Knowing the frequency and the type of meals will have have to look forward to can help you stay on course and not deviate from your plans.

What You Should Include In Your Workout Routine

What You Should Include In Your Workout Routine
Some people aren't quite sure what they should include in their workout routines. Well, there are many schools of thought on this one. Here are a few simple suggestions on workout routines that shouldn't be passed by. Some people overlook some of the real basic workout routines and old school exercises. But, it is my feeling that these exercises shouldn't be ignored.
Basic old school exercises are a great foundation for everything else we do in life. We call these functional exercises. They make everyday life much easier, plus, they help to build muscle. Building muscle helps lose body fat, increases strength, and also increases our bodies stamina.
So, what do I mean by 'old school exercises'? I'm talking about basic push ups, sit ups, squats, pull ups, and dips. Anything that you can use your own body weight. Many times you don't even need a gym to do these exercises. Using your own body weight, you can do many of these exercises right at home.
Push Ups - Start by doing as many as you can and build yourself up to where you can do at least twenty. From there, start timing yourself and see how many you can do in an hour.
Sit Ups - Sit Ups are a fantastic exercise. There are also so many variations of sit ups that you can do. This works the core abdominal muscles. Twenty is a good number to do.
Pull Ups - These are done on a bar. You place your hands on the bar and pull your chin up to the bar. They can also be called chin ups. If you can't even do one, at least do some jumps to the bar and get to where you are hanging onto the bar and let yourself back down again. Repeat several of these jumps up to the bar. Do at least twenty of them.
Dips - These are for the triceps or the back of the arms, but, can really use a lot of other muscles as well. You have two bars on either side of you, and dip yourself down.
 You can also do these on a bench or chair. Place your hands on the edge of the chair with your palms facing down. Place your hips off of the chair and dip yourself down, pressing yourself back up with your triceps.