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

How To Structure An Effective Weight Loss Workout Routine

How To Structure An Effective Weight Loss Workout Routine
Rather then shooting for a great weight loss workout routine, a well toned and healthy physique, people obsess with moving the figures on the scale that is the wrong strategy.
Your overall look and wellness are determined by numerous factors; these are also independently in charge of leading to the overall weight of an individual.
You can be "light" weight yet still be loose and flabby, 100 % out of shape, and in poor health; similarly, it's possible to be "heavy" but trim, lean, and in exceptional health. There are very "light" people who are in terrible health with smooth, loose and flabby plus out-of-shape physiques.
The reading on the scale is actually a sum of the load driven by fat, muscles, water, plus glycogen. Picking a simple "weight loss" tactic is, in effect, flying blind, because it doesn't take into account every one of these factors, which are the reason for the full weight of an individual.

To lose the "bad" weight and keep your "good" weight, you need to embark on an efficient weight loss workout routine, which will help you fulfill your main goal regarding attaining a lean, cut along with energetic physique. The main objective of the weight loss workout routine have to be...

Bring down body fat and preserve lean muscle mass. This is actually the only way to a shapely physique and long term good results. Let go of that figure on the weighing machine! Instead, commit your time and efforts in a high quality weight loss workout routine that operates to lower your unwanted fat and also maintain your lean body mass.The quantity of lean, healthy muscles you have decides your basal metabolic rate, or the amount of calories an individual burn whilst resting. The greater the muscles tissue, the greater is the rate of metabolism and the higher is the magnitude of excess fat burnt.The majority of you out there want to have a trim, firm and well toned body; muscle that you will build will allow you to fulfill that very aspiration. A decreased body fat percent with out adequate muscle mass growth will be insignificant in aiding an individual attain a ripped and nicely toned body.You have to recognize that "crash diets" might help you drop the pounds quickly, though the outcomes are not really long lasting and you are therefore certain to fail. Such extreme diets will only force the body to break down lean body mass which will reduce the metabolismYour "lighter" body will certainly be lacking muscle tone along with strength. Further, it has been programmed to store fat, defining it as almost certain that you can expect to get back to the original weight if not more.
Focus on a "weight loss" approach that helps in decreasing excess fat, whilst preserving muscle. A highly effective weight loss workout routine will guarantee that. A good weight loss workout routine is actually a well formulated way to restructure your body, lose fat, keep it off, and gain a strong athletic and toned body.
Overcome your weight number as it would be mirrored on the scale; alternatively concentrate on your weight loss workout routine, which is of higher consequence.

Outside Workout Routines

Outside Workout Routines
If you feel like you're feeling very tired of being cooped up in the gym day after day after day, it might be time to consider taking your workouts outdoors. 
Outside workout routines can offer the same degree of benefits as a workout you'd do inside but give you the change of pace that you crave. Plus, since you'll have far more room in the outdoor setting to exercise, your choices of activities is greater as well.
Let's take a quick look at a few of the top modes of exercise for you to consider adding to your outside workout routines.
Uphill Sprints
The first great workout to do outside is uphill sprints. Sprinting uphill is a perfect way to boost your cardiovascular fitness level and will also challenge your lower body strength as well. Sprint up a nearby hill as fast as you can and then turn around and walk back down again. Once finished, stop and repeat the process another six to ten times.
Next up we have bootcamp. Bootcamps are hot right now because of the fact that they're going to provide both a cardiovascular workout as well as a strength workout in one. If you dislike long cardio sessions, this is the perfect route for you to go. Boot camps also utilize a group atmosphere, so for those social butterflies out there, this is a great option to have fun, get fit, and meet new people all at the same time. Bootcamps are also a cost effective way to get in shape if you do want to be working with a personal trainer.
A third activity on the list to considr for your outside workout routines is rollerblading. Rollerblading is going to help to work all the main muscles in the lower body and will boost your aerobic fitness as well. Rollerblade along some scenic trails in your neighborhood and you'll have a workout that de-stresses you and energizes you at the same time.
Park Strength Training
Finally, the last workout to consider is a park strength training. Parks offer numerous options to perform different strength based moves as you get fit. Perform pull-ups, hanging leg raises, push-ups, pike holds, lunges, squats, and burpees all while in the park setting. 
This is a great way to boost your muscle strength using bodyweight activities and stimulate the muscles in a way that is totally different from what you'd do in the gym.
So consider these four options as you come up with outside workout routines to do as you progress through your workout program. Getting outside can just be the perfect way to keep yourself motivated.

What Constitutes A Good Workout Routine?

What Constitutes A Good Workout Routine?
A good workout routine should cover all your major muscle groups in the fewest number of exercises, first for reasons of efficiency and second because this will give you more time to recover and grow. Third, most of us have to train around a 9 - 5 job as well as living a normal everyday life, so we don't have the time or inclination to spend all our waking hours in the gym.
For reasons of recovery, your workout routine should have more rest days than training days, because muscle grows at rest and not while being trained. I'd suggest two hard sessions a week, which is less work than the mainstream bodybuilding press advocate.
As a side issue, you should disregard most of the advice you read in the mainstream bodybuilding press, because the workout routines they recommend are usually champions routines, with way too much volume for muscle gains to take place.
The vast majority (96% plus) of us do not have the genetic advantages that the champions have, or the recovery time (it is after all their job.) to make meaningful gains on the routines they use.
A much overlooked aspect of a good workout routine is never to miss lower body training. You legs contain the most muscle mass, and the fastest way to build size is to build your largest muscles as a priority.
This means squats and dead lifts, and to a slightly lesser extent the leg press. Assuming you have access to the equipment needed to train these movements safely, you need to have them in your bodybuilding routine unless you have a compelling medical reason or an injury that prevents you from training them.
For upper body, think in terms of the chin up, the parallel bar dip, the shrug, overhead press and bench press - these exercises are the best mass builders.Let's take a quick look at how you might divide these movements up. If you train them all you will probably find that your workouts go on too long and become too tiring. Ideally you need to keep sessions under one hour in length.
As a general rule, the larger the movement is, the earlier you should do it in your body workout routine, because you need to be at your best and freshest when you train the most demanding exercises.
One option is to train lower body one day and upper body on day two. Or you could do lower and upper body in each session, but remember not to allow the sessions to go over the hour as mentioned above.If you dead lift and squat (and you really should), start your sessions with those exercises. Doing them first will give you a tremendous feeling of a job well done, which will carry your through the rest of your bodybuilding routine on the crest of a wave.
When not in the gym, keep extra curricular activities to sensible limits, in order to give your muscles the opportunity to recover and grow.I hope this has been of use to you.
Understanding how to design and plan workout routines that will work for your body is perhaps the most important part of bodybuilding.

Core Workout Routines Reviewed

Core Workout Routines Reviewed
I don't think people realize how much we use our core! A core workout routine can be highly beneficial to every movement we do in life. Everything comes from the core of the body. Here, I will review some of the core workouts, and you can decide for yourself which core workout might be best for you.
Core workouts is a bit of a catch phrase in fitness right now, and many people are catching on to it. But, the significance of these types of routines is even more than people realize. Every movement, even picking up your groceries, comes from the core.
Yoga - Yoga is mostly core! Every movement in yoga relies on the core muscles. Yoga is an excellent fitness program on many levels. It helps to gain flexibility, as well as strength and muscle endurance. The other thing about Yoga that is so interesting, is all of the different help benefits. It's said to regulate heart rate, and much more. I had one yoga instructor explain it to me like this.
 He said, "Yoga massages your internal organs." I have taken several yoga classes, and you will be in a pose and hear the teacher say, "This is opening up your adrenal glands." It's a fascinating practice and good for people of all ages. It can be a great core workout on it's own, or a great addition to your current exercise practices.
Boxing - Boxing seems like it may be your arms, but, it's not! My arm by itself can be quite weak, but, when I throw my body into it (my core!), that same punch becomes much, much more powerful. This is a great workout for anyone wanting to increase their health. 
Many trainers are now discovering the emotional benefits to boxing as well. It can be quite empowering for people, and many of my clients have discovered that they get a great emotional release from putting the boxing gloves on and giving the heavy bag a piece of their mind. 
After a great workout, they gain a sense of calm, and general well being. And besides all of that, who wouldn't want the amazing, great physique of a boxer? They are agile, quick, powerful, and strong

Top 4 Workout Routines For Your Workplace

Top 4 Workout Routines For Your Workplace
Work can spill into workout hour. I understand. So here are the top 4 workout routines for your workplace. You can't expect to lose weight using just these 4 workout routines. To lose weight safely, you need to incorporate a healthy diet plan as well as complete workout routines into your lifestyle. However, for now, you can get started with these 4 workout routines for your workplace:
1. Take The Stairs.
Don't use the elevator at work, take the stairs instead. Keep in mind I'm saying this by assuming your office is in the second or third floor. If your office is beyond the fourth floor, then by all means, save your effort, and breath, and take the elevator.
In case your workplace is not in a building, then try to park a little bit away from your usual parking spot. This way you'll walk more. But always park in well-lit areas of the parking lot. You don't want to risk your security, do you?
2. Stand Up.
Every hour or so, stand up at your desk to stretch your body, even if you don't get out of your cubicle, or room, to go anywhere in the office.
If it's safe, then lift your arms and arch your back. Hold for at least 20 seconds while breathing normally. This will energize your spine, helping in digestion, blood circulation, and so on.
If you can't stand up and stretch at your desk, look below for alternate options for working out at your workplace.
3. Brisk Walk In Your Lunch Break.
Lunch breaks usually range from half-hour to one-hour. Even if you're hard at work, you should always break away from your busy schedule to have your lunch on time. Assuming you are definitely having your lunch at your lunch break, try to include a brisk walk in your lunch break as well.
For this, you have to pack a light, yet filling, lunch. Have your lunch within 10-15 minutes, and use the rest of your lunch break to brisk walk around your office, office building, or just back and forth from your car to your desk. If you're new to working out, have the brisk walk first, and then have your lunch to ensure your lunch stays inside you.
4. Workout At Your Desk.
While seated at your desk, lift your knees and stamp lightly on the ground for at least 20 times for both knees. Then stretch your legs by straightening your legs.
 Flex and point your legs for 30 seconds each. Do this routine at least thrice a day at your workplace.

Workout Routines To Build Muscle Fast

Workout Routines To Build Muscle Fast
Most workout routines to build muscle are poorly thought out, because the trainee selects the wrong exercises, performs those exercises with poor technique, and has little understanding of the right way to build muscle.
I see so many folks in gyms all over the world designing bodybuilding routines around movements like the biceps curl, where they do about five variations of the curl movement for set after set.
This is a typical example of the confused thinking that goes into far too many routines. The biceps is a small muscle, and working it to death will not make you big. In fact, it won't even make your biceps big!
Good workout routines to build muscle will make your body grow as a whole entity, which is how you should think of your body, instead of as a collection of body parts. This is a really important concept to grasp.
If you were to succeed in building huge arms by doing a whole bunch of biceps curls (you wouldn't) you wouldn't be a big man or woman - you'd be a small man or woman with huge arms and you'd look absurd.Know that most of your muscle mass is contained in the legs and back - then focus on growing those large muscle groups - take this approach and your smaller muscle groups (such as the aforementioned biceps) will become far more responsive to training.
I have poor genetics for bodybuilding, but I grew a half inch on each arm using a routine with no arm exercises in it except the bench press. I'd designed a it around the dead lift in order to build leg strength - but because I focused on major compound exercises my upper body became more responsive to training.Let's look at how to workout routines to build muscle are designed;
First, it should be mostly compound exercises like the squat, dead lift, chin up, bench press and so on - because these movements will make your whole body grow if you work them hard.
Next, you should train no more than twice a week - you need to recover fully from the previous workout before going back in the gym.You should be adding small amounts of weight to the bar each and every time you train. If you add weight in small jumps your body has a much greater chance of adapting to the weight. Each workout should build on the workout that preceded it.
If you only added two pounds to the bar each time you squatted, and you trained the exercise once a week for a year, you'd have added one hundred pounds to your squat - how many people do you know who add one hundred pounds to a major lift in one year?
Not only that, but your body would be transformed - think about that!
This is how to get bigger fast
Train hard, no more than one hour, then get out of the gym and rest, and grow.Understanding how to design and plan bodybuilding routines that will work for your body is perhaps the most important part of bodybuilding.

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
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
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
Back and Biceps:
-Lat Pulldowns
-Seated Row
-Bent Over Reverse Dumbbell Flyes
-Preacher Curls
-Hammer Curls
-Reverse Curl
Shoulders, Traps, Abs:
-Shoulder Press
-Front Raises
-Lateral Raises
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.

Designing the Best Workout Routine for Your Fitness Goals

Designing the Best Workout Routine for Your Fitness Goals
The truth is that the best workout routine is an individual thing not a one size fits all solution. It isn't just about the exercises but the way the routine fits into your life as a whole. Here are some tips to remember to help you decide whether a workout routine will be right for you.
1)The simple way is the best way 
It really doesn't have to be so complex. Mind blowing science is fine if you like that sort of thing but the best workout routines are the kind you can actually do! Getting in shape is still as straightforward as ever, and the best routines help to keep it that way for you.
2) Enjoy the routine 
There are enough routines in life and work that aren't fun. Don't make your workout one of them, choose one that suits you. Enjoy your exercise; there are no hard and fast rules about what you have to do, so do what you like to do. The chances are that if you don't you'll just become another miserable looking person on a runner or rower, and there is more to life than that.

3) Save yourself time 
A workout should be effective and efficient at the same time. Even if you had the time to spend your life in the gym to get results, you don't need to. You can get the results you want without giving up your life to the gym; you just have to know how to workout the right way.

4) Go after your goals 
A workout needs to deliver the kind of results you really want if you are going to stick with it. That means your real goals, not whatever the latest fitness buzzword is. There are a load of cool sounding fitness measures you can go after such as aerobic capacity, functional fitness, static strength; but if you're like most of us you probably got into health and fitness because you want to look good in your underwear. That's a good reason too, just make sure your workout reflects this, and workout for what you want.

5) Suit yourself 
Your routine is just that; yours, so make sure you own the workouts, and not vice versa. Let your workouts fit into your life and enjoy fitness on your terms. It's the future.