Showing posts with label workouts for women. Show all posts
Showing posts with label workouts for women. Show all posts

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.

How to Begin a Pushup Workout Plan

How to Begin a Pushup Workout Plan
Are you searching for a new workout routine? Are you tired of hearing about the latest 'lose fat fast' fads or not entirely thrilled about starting a gym workout regimen? Maybe it is time to get back to basics. 
Workouts for armed forces, professional sports teams, weight trainers, and beyond often involve pushups. Pushups are an integral component of many regimens and it can become a part of yours as well in order to get you on your way to a fit lifestyle.
The correct position
Kneel down on the floor and place your hands slightly wider than shoulder-width apart. Place your shoulders directly above your hands and lift yourself (straightening your arms).
 Place your toes on the floor and straighten your legs so that your back is also straight. Lower your body down by bending the elbows and keeping the rest of your body straight. Go down in a controlled motion until your chest almost touches the floor and then lift yourself up in a controlled motion.
If you have never done chest exercises, then you can lessen the initial intensity by doing pushups from your knees rather than from your toes.
Pay attention to your body for progress
Muscles can quickly become acclimated to your workout program. It is important to maintain intensity when it seems as if your muscles are getting familiar with the workout schedule. 
For instance, you may begin by doing four sets of twenty-five pushups several times per week. After a couple of weeks, your muscles are not going to be challenged as much, warranting an increase in intensity. This may mean doing more than twenty five at a time or doing more than four sets at a time.
Basically, the best workout is going to always present a challenge; if your workout routine becomes easy to you, then it is time to switch things around.
 Maintaining the same gym workout or home workout will only help you maintain present muscle; you need to keep your muscles challenged in order to get stronger and build more muscle.

Workout Routines For Women That Get Results

Workout Routines For Women That Get Results
To make the best workout routines for women, we need to be clear on goals. If it's all about losing fat and looking better, I would recommend making a workout routine just for that. Did you notice that I said losing fat and not losing weight? I said that for a reason! Workout routines for women that actually work at losing fat also have a weight training aspect to them. 
This is something most folks don't know about, but it's really important in designing your own workout routine. Another thing I want to mention here before we get into details is that you also need something that will burn the fat off. I'm not talking about the old cardio everybody knows, that is time-consuming and produces pretty limited results. I'm talking about an effective, quick and efficient cardio workout that actually burns the fat.
Weight training is vital in a fat loss program for two reasons and it all boils down to muscle mass. Firstly you want more muscle mass. Muscle is a metabolically active tissue, it requires energy to keep it alive.
 Energy comes in the form of calories that come from food. So muscle burns calories each and every day regardless of what else you do. So the more muscle mass you can build the higher your basic metabolic rate will be, which is the amount of calories you need each day to operate and maintain your body weight. Having more muscle is like a form of passive calorie burning.
The second reason is that weight training helps you keep your muscles healthy even when you're running a calorie deficit. What a lot of women do when they want to lose fat is that they starve themselves or over-exercise, or even worse, they do both. What will happen is that the weight will come off, but a lot of that weight is actually muscle.
Then when they stop the diet or exercise they start to add fat and now they have new fat on a body with less muscle. The result is a severe change in body composition. Having less muscle not only results in a decreased metabolism but also less functional capabilities for those everyday tasks like climbing the stairs, carrying heavy items and doing any physical chores.
Old fashioned cardio training is dead, buried and finished. This type of cardio is where people spend countless hours clocking up miles at some low to moderate intensity. Research has shown this is nothing short of a waste of time. It is not good at using calories, burning fat or even improving cardiovascular health, plus it is very time consuming and can lead to chronic overuse injuries. The most efficient way to burn fat and calories is high intensity interval training. This involves alternating periods of high intensity output with active lower intensity rest periods. I have discussed this in detail in previous articles.
Good workout routines for women are designed toward reaching their goals in the most efficient way possible. If you want to lose fat and look better, the way to achieve your goal is to do body weight training 2 to 3 times per week together with the type of cardio routine described above, also 2 or 3 times each week. What you'll get out of this program is leaner muscle, a higher rate of metabolism, a better figure and less time spent at the gym. The only thing you've got to lose is your body fat.

Weight Loss Workout Routine - Easy Does it

Weight Loss Workout Routine - Easy Does it
Have you been looking for a weight loss workout routine that really works, but doesn't take an hour of your time every day? There are many routines that are effective, and don't take much time at all. Read these tips to find the perfect weight loss workout routine for you!
Many people love to walk for exercise. This is a good choice for people who have the time. But in order to lose weight by walking, you would need to walk at least 30 minutes every day, and preferably more. Some just don't have the time for this.
If you like to jog or run, this is a good cardio workout and calorie burner. Warm up before you start, and jog or run for 15-20 minutes. This is a very effective weight loss workout routine. Carry a 2 or 3 lb dumbbell in each hand, and the caloric burn increases even more!
Pilates provides a great workout for those who prefer a calmer, less strenuous activity. The slow, methodic moves of pilates really burns fat, while sculpting a dancer's body.
 Pilates stretches the muscles and creates a long, lean look. Do an assortment of moves for 15-20 minutes 4 times per week, and you will see a big change.
Weights is the BIG winner when it comes to burning calories and kicking metabolism into high gear. This is the perfect weight loss workout routine. You won't look like a body builder if you use 8 to 10 lb weights for your workout. Using weights for only 10 minutes per day, 3-4 days per week can make an unbelievable difference.
The perfect workout would be to combine a little of all the methods. Try to work out at least 3 times per week for 20 minutes. 
Combing pilates and weights, run for 20 minutes, whatever you like the most. Just get started, and soon you will find yourself addicted to your weight loss workout routine!