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

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.

Best Fat Loss Workout Routine

Best Fat Loss Workout Routine
The best fat loss workout routine is one you can do consistently and with the equipment you have. If you have a home gym or a membership, great, if not, you need one that includes little equipment. In this free article I give you options for both.
Best Fat Loss Workout Routine - Gym
It has been proven that lifting weights is very conducive to fat burning and can help burn calories a LOT faster than just doing plain old cardio. The free weights in the gym are the best, although there are some machines that are good such as cable machines, the free weights are the hardest and most challenging to your body = most weight loss. Here is a great fat burning routine for the gym:
Deadlifts - 4 x 10
Back squats - 5 x 10
Bench press - 4 x 8
Clean and press or military press - 4 x 10
Calf raises - 4 x 30
+ any ab workout
Do these in a style with very little rest between sets and different exercises to get you sweating and aiding the lean body creation.
Best Fat Loss Workout Routine - No equipment
Do these workouts in a circuit style - do a whole circuit then start again once finished:

Burpees x 20
Free squats x 50
Jumping jacks x 75
Plank hold x 1min
Wall sit x 1 min
Bicycle crunch x 50
This workout should be done about 4 times through with high intensity.
If you would like more workouts and fat burning methods like this - for free, then let me give you all you can handle right now. You will burn fat faster and easier than ever before with my help - guaranteed.I have a brand new guide to help you burn fat and get into the exact shape you want, starting NOW.

Home Gym Workout Routine Setup Tips

Home Gym Workout Routine Setup Tips
A home gym workout routine offers you the benefits of no membership fees, no audience with all eyes on you, and no time lost in travel to and from the gym. The best news though is that it can be incredibly cheap to set up. Simplicity is the name of the game.
Start small and determine your additional needs from there
You may well find the benefits of your home workout routine mean you are able to get a lot more out of less. Lets face it, much of the equipment in the gym is just to justify the fee they are charging you anyway. You probably won't miss it. Besides plenty of people are in great shape without setting foot in the gym.
Setting up your home gym
1)Recognise the value of bodyweight exercises
There is a reason why some of the fittest people on the planet use bodyweight conditioning exercises. 
People such as the navy seals who are arguably the perfect combination of performance and looking fit and healthy. They have to be. Using the right bodyweight exercises will help you improve your body, and save money. Thats a win-win.
2)Get some dumbbells
Choose adjustable sets so you have the option of different resistance to work with. This way your program can adapt as you do.
3)Use an exercise mat
This will be your workout area; get the mat out to signal its "game time" and get your mind into workout mode. When your workout is over you can simply put the mat away and get on with living your life.
4)Consider a pull up bar
The pull up is perhaps the king of upper body exercises, and will improve your strength and conditioning at the same time as your looks.
5)Use a mirror
A mirror is not just for vanity but to watch for your form when performing an exercise. If its possible to workout in front of a mirror, you will benefit.
Tools bands and balls are optional, if you think you will enjoy using them they can add variety, but they are by no means necessary, so start with the basics mentioned above first. With this simple set up you really will have the foundations for a great home gym workout routine.

A Workout Routine For Muscle Growth

A Workout Routine For Muscle Growth
When building muscle, failure is a good thing. I know that sounds weird, but, we actually want our muscles to go all the way to failure. As always, if you are starting a new workout routine, it's best to consult your doctor before starting.
If you have never lifted weights before, don't just rock into the gym and go to muscle failure. Start out slowly, or you could injure yourself. You can always consult a professional Personal Trainer in your gym. Don't be afraid to ask questions. They are always happy to help.
Once you've established your work out, and you are able to do a good hard routine, you can begin to build muscle. You want to go very heavy in your weight, only if your form is good, and low repetitions. For instance, you can go for 6 to 10 repetitions.
By good form, I am talking about isolating each muscle group. For instance, if you are a doing a bicep curl, you want to take every other muscle out of play except for the bicep. You want ONLY the bicep to do the work.
 The minute you start to swing the weight up by moving your upper body backwards, you are recruiting the lower back muscles to do the work. You are also using momentum to do the work rather than forcing the bicep to do it.
 Also, if you swing the arm forward, you are now using the shoulder muscle's to do the work of the biceps. If you need to swing your upper body, or you recruit your shoulder muscle's for a bicep curl, then, that is a good indication that you need to lower your weight.
For muscle building, we want to go to muscle failure. What this means is that by the 6th to 10th repetition, you physically can not lift the weight. Using the bicep curl for an example (as above), you want to keep proper form, and don't recruit any other muscle. So, in using your bicep, you want your bicep to fail, rather than using momentum or muscle recruiting.
When putting together a workout routine for muscle building, you want to choose muscle groups that go together. For instance, back and chest, shoulders and triceps, legs and biceps. So, by this model, you would do back and chest on Monday, Shoulders and Triceps on Tuesday, Legs and Biceps on Wednesday, then start over again on Thursday with back and chest. Friday would be shoulders and triceps. Then, take two days off. The following Monday, you would do Legs and Biceps, and keep continuing like that.
You would choose three different exercises for each muscle group and do three sets each. So, an example would be for shoulders and triceps. Overhead shoulder press, then tricep dips. Shoulder pulls with a bar, then tricep kickbacks with a free weight. Side shoulder squeezes, then tricep rope pull downs.

How To Maximize Your Total Gym Workouts

How To Maximize Your Total Gym Workouts
When planning for your Total Gym workouts schedule, make sure to listen to your body, one could do, you could even manage to do workouts everyday but your body will need a break once in a while. If you have a tight schedule, just make sure that every time you get to work out, it is really intense.
When working out, push yourself to your last limits, take small breaks in between sets, this will be plenty of time for your body to recover.
 For best results, you could decide that once a month you do a Total Gym workout for two days consecutively, then rest for three days and you will see the outcome.
When you get to the gym, make sure you warm up first, walk around the room to get your muscles going, then start with basic pull ups, lay on your stomach with your neck above the bench and then with a reasonable weight perform the pull ups in slow repetitions. Do three sets of these.
Next do bicep curls, get into a seated position and turn over your hands so that you are in a curl position, make sure your shoulders are down and strengthen your wrist, lift the weights up to your shoulder in slow repetition motions, do at least three sets until you feel your muscle burn.
Next you should do the chest press, seat on the bench, grab the weights in such a way that your elbows are close to your chest, and lift the weights up to your chest without locking your elbows, make sure you do two to three sets of these and you are good.
Finally try the incline squat, this workout works most of the lower body muscles and is a good cardio supplement for the week, lie on the bench with your back put your feet on the optional bar and lower yourself so that you bend your knees to about 60 or 90 degrees. Doing these exercises will give you a great work out under an hour.
Circuit training is an efficient way to train multiple muscle groups in a short period of time. It works by performing a series of exercises that typically focus on different muscle groups. 
As you begin your circuit, you'll complete one exercise and then move onto the next exercise with little or no rest in between. By circuit training you'll gain both muscle strength and cardio endurance.

Workout Plan For Beginners

Workout Plan For Beginners
What kind of program you start with depends on your specific goals. This article will help you shed some light on myth that there is no perfect method in fitness. For example if you want to lose weight, running or cardio might not be the best thing. So let's start with understanding fitness in general.
Cardio for Weight loss?
If your goal is weight loss, then spending 1 hr on treadmill or running early in the morning(before breakfast) might give you OK results but it also has lot of drawbacks.
 In these kind of workouts you burn out your muscles as well as fat. In reality, fat is the last thing you'll burn in any workouts. You'll be burning glycogen stored in your body first and then muscles...
You see every pound of muscle you have will burn 50 calories a day. If you burn these muscles, your metabolism will slow down. You'll lose weight, no doubt about that but you'll also lose very important muscles.
Building body or strength?
If you check out with your local gym, there is very good chance that your coach or instructor in the gym will make you do High number of reps (around 15-20) every set. According to them this build body and strength and what not... Again this is OK but would you like to get access to better way of building strength & body?
Here's better way : If you use low reps with more sets (3 reps X 6 Sets) with heavy weights, not only you are making your muscles stronger but also you'll be shaping them.
A Beginners Workout plan
From my experience I had great results with strength training and working with cardio (High intensity training). Beginners on this workout gain strength in leaps and bounds and make great progress.
 If you check out most of the programs I have shared, you'll see I use many types of workouts which includes free weights, bodyweight calisthenics, odd objects like sandbag and other equipments like kettlebell. I always believe in "the chain is as stronger as its weakest link".
You workout every weakness of yours. You find out where your weakness likes and improve it. Not only gym rats who either work on their chest or biceps daily basis but forgets about the big gut hanging in front of them.