Just another collection, following up on my original five fit females post from a while back. Staying fit has its rewards!
Here are a few fitness workout ideas to stay in shape, even when it’s cold outside and you’re bored:
High Intensity Interval Training – in 10 minutes
This is simple. Just two different exercises of one minute each, repeated five times. March steps are just high steps in place, bringing your knee up past your abdomen. Reverse lunges are where you bend your front knee and bring your rear knee all the way to the ground. Then you return to standing position.
1 minute – march steps
1 minute – reverse lunges
1 minute – march steps
1 minute – reverse lunges
1 minute – march steps
1 minute – reverse lunges
1 minute – march steps
1 minute – reverse lunges
1 minute – march steps
1 minute – reverse lunge
High Intensity Interval Training – Focus on Abs
These exercises really work your abdominals. Do several sets with at least 2 minutes rest inbetween.
First off, I want to mention , for many people, getting six pack abs isn’t an easy endeavor. It requires dedication, but it is possible! Below is a general guide that, if followed religiously for 3 months, will produce benefits.
Nutrition
This is the one most important part of the puzzle, hands down. You can have the most impressive set of abs, but when they’re coated with a layer of fat, then you won’t find them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you achieve your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, legumes, organic peanut butter, chicken, fish, protein and water. Be realistic- you’ll slide here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you do not.
This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to obtaining a 6-pack is to cut down on food and get rid of body fat.
Exercise
You want to concern yourself with 3 distinct exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.
You can not spot-reduce. This means that you can not burn off fat just from a particular spot in your body. All the sit-ups in the world will not burn the fat on your own gut. Bodyfat is missing from throughout your body and is caused by a caloric deficit, not from sparking a certain muscle group.
The trick to obtaining a 6-pack isn’t in establishing the abdominals, but in burning the fat that’s covering them. The best way to achieve this is is to have a caloric deficit, which can be achieved by either taking in fewer calories and consuming more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in brief bursts of intense cardio followed with a brief cooldown. A good example of a session would be a 30 second jog, followed by a 30 second jog, followed by a different sprint, etc for 4 to 15 minutes based on the fitness of individual.
The cardio you do can be anything: walking, running, biking, swimming, or whichever cardio you do not mind doing so that you’ll stick with this. Aim for workout sessions lasting 30-45 minutes, a minimum of two times every week.
Weightlifting is important because 3 pounds of additional muscle burns as many calories as a 1 mile jog. . .and this is while you are just sitting around! Aim for 30-45 minutes, a minimum of two times every week. If you are confused as to what exercises to do for each body area, check out the next website. It features professional bodybuilders, but the information is excellent and may be used by anyone.
Sit-ups should target the abs but really the hip flexors and spinal erectors do the job in the motion. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your spine and don’t benefit your abs anyway.
The previous exercise you want to integrate into your fitness regimen is ab workouts. Aim to work your abs a minimum of 3 times every week. There are a ton of different ab exercises that you can do this attempt to find 3 so that you like doing so you can mix it up.
Other exercises that you can do include crunches, weighted crunches, and hanging leg raises. For crunches, there are many distinct types, however, try to think of it as pulling your bottom rib right to your hip. With weighted crunches, do regular crunches except maintain a plate to your torso. Hanging leg raises are performed when you hang from a bar and pull on your knees right to your torso.
Mix up your exercise routine every two weeks to keep your body guessing and changing. Add or eliminate different weight or ab exercises, or at the very least, vary the weight, repetitions or kind of cardio that you do.
Well, there you have it. Follow the above for 3 weeks religiously, and while results will vary from person to person, you will experience improvement. It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.
Earlier, we wrote about HIIT. If you’ve got a short attention span when it comes to working out, check out this routine:
Each morning, I find a treasure when I go running.
No, it’s not a sparkly treasure, nor does it hold any material value.
The treasure I find comes from within.
The quiet confidence that builds with each new step.
Knowing that I will complete whatever challenge that stands before me.
I will run right through it.
I’m currently (re) training for an upcoming half marathon. I’m hoping to set a PR this time. I’m working on improving my pace by using a running watch and working on steadily reducing my time to run a mile.
Have you been in perfect shape for summer yet? Those bright days are just around the corner and everyone is out shopping for his or her bathing suits that are disclosing, hot. How will you be fit on by your new swimwear? A fast test runs. Are those arms and those legs toned fit? Are you keeping up with your daily crunches and sit-ups? Looking to get ripped as the weather warms up?
You know what most people dread? Those darn abs workouts. Although they are able to be somewhat annoying sometimes, they are a necessary evil to say the least. I can not overemphasize them. Come on, walk around showing them and all of US need to show an excellent set of abs. Why else would you believe we’ve abs exercise equipment reigning the fitness marketplace all the time? No matter your sex, the abs are certainly essential. Have you been testing out some of the new age abs exercise equipment?
I do not have any in regards to abs exercise equipment. I prefer to do all my exercises without machine hindrance. You know, all those conventional exercises like pull ups, push ups, leg-lifts, dips, etc. Now, that is not the preferred path for every person who’s striving to remain healthy. A lot of people favor some of the most recent seats, treadmills, stair masters, and abs exercise equipment in the marketplace. If you’re able to manage it this items is amazing. Why not take advantage of any modern help if accessible? If you believe it fits you and have the cash, I say do it now.
My wife has one of those huge rubber balls you see girls that are pretty swear by on television advertising. I do not understand what it’s, while I am fairly sure they’ve a more correct name. She uses this abs exercise equipment for a broad array of back and belly workouts. I’ve to confess that the very first time I saw it was rather surprised. I could definitely see how it’d offer you a strenuous work out and build muscle tissue. She continues to use it for various exercises.
What abs exercise equipment would you rather have? Perhaps you get your regular dose of abs exercise equipment at health club or the local gym. They usually have many different abs exercise equipment prepared at your service. No matter what programs you favor, you realize your daily dose of abs work outs are compulsory for keeping that naked, stretched, flat tummy. You’ll be able to jump online and get anything your heart desires in case you are looking for guidance concerning abs exercise equipment or only straightforward routines. They can be free and plentiful! Get started today and get those abs you have always desired!
There are many myths and misunderstandings about fitness and exercise. Some are innocent and some are downright dangerous. Let’s take a look at the truth behind some of the most popular myths.
1. Sports Are for Professionals Only
It’s true that professional sports is popular and when we watch highly accomplished athletes perform on TV or online, it’s easy to assume that sports is a realm only for the pros.
But as long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It’s all about dosing the training you choose, so that the benefits are bigger than wear and tear.
2. Training is Tiring
Popular conception is that training has to be long, grueling and tiring, but that’s not always the case.
This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn’t mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body.
Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.
Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired.
This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.
3. Training Takes Too Long
Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.
4. Any Type of Exercise is Good
There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.
5. Exercise is Only for the Young
This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.
Would you like to be a much more in-shape and fit woman? Or are you fit but would like to be more effective with your fitness and workout routines? Read on for 7 great tips for better fitness.
1. Get a program that will best suit you.
Every woman is different when it comes to fitness and health. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.
2. Set realistic targets.
Wouldn’t you be frustrated if you set your mind into reshaping your body in a single week or month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.
3. Exercises should work on the parts of your body where muscles are.
The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles.
Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.
5. Perform a set of exercises in 10 repetitions.
Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
6. Be flexible and perform a variety of exercises.
Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated!
The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety.
Comes the determination to begin exercising. Perhaps even you made a promise to include more exercise. Take a look at these tips if your efforts at exercising aren’t going as well as you had intended. They might help get you back on course.
Hint #1 Do Something You Love
Does n’t need to mean spending hours at the fitness center peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you’ll probably never use. Anything you do to get your body going is going to be better than doing nothing. Walking is a simple exercise that you could do just about anyplace, in any climate. Bike riding, dancing, gardening, strength training, swimming, playing house cleaning, a favorite sport as well as playing in the yard with your children are merely some of the ways it is possible to add exercise into your daily routine.
Trick #2 Schedule Time for Exercise
As you would a meeting or a doctor appointment, sometimes the only way to make time to work out would be to put it on your daily schedule. We’ve all got active lives and we’re frequently so busy taking care of others that we never seem to make time for ourselves. Once exercise becomes part of your daily To-Do list, you’re more likely to do it. Many people have just a specific time during the day available for exercise while some will need to change enough time each day. A nudge is needed by some people and working out with a buddy is a superb option. Pick whichever way works best for you. Keep in mind to really go and take action!
Tip #3 Recall that Exercise Can Energize
Give it a try anyway, though you might feel overly tired to exercise. You might be surprised to find how energized you feel while you ended and after, when you’re ’re at it. Exercise is an excellent stress-reliever also and once you learn anything about tension, you realize that it’s one of the body’s biggest energy-sappers.
Tip #4 Don’t Hesitate to Mix it up
Like anything that’s done over and over again, exercise can become ordinary. You’re less likely to keep at it, when you get bored with exercising. To keep from getting bored with your workout routine, change it. Try cycling, if you’re tired of walking. Try alternating this with cardiovascular exercises through the week if you’re into weight lifting. Go bowling, running or play with a game of tennis once every so often, and if you find you appreciate these sorts of tasks, join up with a team.
Trick #5 Always Begin by Warming up
No matter the kind of exercise you select, it’s very important that you begin each session by warming up muscle tissue. Stretching helps prevent damage to muscle tissue and it gets your blood flowing. It gets your heart pumping, too. Only five minutes is all it takes to get off your exercise session to a good start.
Have exercise misconceptions prevented you from beginning a fitness plan or taking on that big half marathon challenge? Clear up any confusion and let your workout routine improves. None of mistakes, these common exercise myths and misconceptions have prevented you.
1. Common Mistake: Failure of setting targets. Can you work out with no clear target in your mind? Having a definite target set is an essential part of weight and exercise loss success. Monitoring your progress will help ensure your developments are seen by you, will help inspire you and allow you to fulfill your ultimate aim.
2. Common Misconception: No Gain, No Pain. Pain is the body’s way of allowing you to know something isn’t right. Don’t dismiss this. When you go beyond testing and exercise yourself, you may fall upon physical distress and need to beat it. A good example of this would be training for a marathon.
It is necessary before getting into the improvement training that you’ve got the base training. The base training gets it ready for substantial training and develops the body. You must learn to read your body. Is the significant breathing because the human body is being pushed by you or could it be the start of a heart attack. Exercise is significant. Do it right and it is possible to get it done for the remainder of your life.
After you work out it’s ordinary that you damage, but it must be done slowly with a superb number of rest periods allowing proper healing. You will find two issues that are common here with start exercisers. It’s possible for you to cause resilient damage to ligaments, tendons and muscles while you might be in pain if you work out, without letting enough rest time to fix. If you are doing this which means you will now not have the ability to work out you might discover yourself continuous and long-lasting pain.
If you wake up the following morning after you can just pull your aching body from bed because everything hurts and worked out, you happen to be going to be inspired to work out in any respect. Persistent pain is a guaranteed means to kill your exercise plan.
3. Common Error: Losing Quality for Quantity. Try reducing the amount of repetitions in a set but raise how many sets when you’re prepared to raise how many repetitions of a specific exercise, and reinforce the similar muscles, as opposed to pushing yourself to do a little more each time. Additionally, back your normal quantity of repetitions to half away but add a few more sets. You’ll feel less exhausted and will not be unable to get strength in your quick-twitch muscles.
4. Common Myth: Weight Training Makes Girls Bulky. Muscle wills strengthen and tone, burn off fat and increase metabolism, not assemble mass. Girls tend not to create enough of testosterone to build muscle mass the manner that guys do.
5. Common Error: Over Emphasizing Strengths. You should begin focusing in your points rather then what you’re great at. This will help matters balance. By way of example, if your lower body is upper body that is more powerful than you, then try and work just on this particular place one day weekly.
By being clever about how you work out, you will be taken an extended way. It is necessary to have a body that is healthy so move out there and begin working out now.
Nobody wants to grow old, right? Or at least no one wants to look like they’re growing old.
Anti-aging, remaining youthful, appearing younger or simply feeling younger is a multi-million dollar business. There is a great reason behind it. We’ve got an -aging generation. This generation is among the greatest generation in the world. Naturally, there is a large number of this people that don’t need to grow old. Thus, anti-aging products are uncontrolled in the market. But do not get ‘required’ by the unneeded products that play on the emotions of those who want to seem youthful.
The following are tricks and three secrets that may let you avoid the dangers of purchasing specific products which aren’t desired.
Killer Tip #1: Feed Your Face
If you feed your face with anti-aging food on a consistent basis, you will find it simpler to remain youthful. Another means is to simply be sure you’re not feeding your body full of crap that’s certain to perpetuate the aging process. Additionally, understand that if you try and escape the measure that is eating, you will grow old quicker. The body knows what it needs. Only give it to your body.
Killer Tip #2: Go Someplace or Decide Something
To put it differently, get up off the sofa, turn off the TV and do some anti-aging actions. This does not have to be work. Discover activity or an action that you just love. Walk, jog, weight train, practice yoga, ride a bike, get on a pogo stick. Do anything that causes your body to transfer and push some action. This will enable your body to remain youthful by keeping you limber at precisely the same time and extending muscles.
Killer Tip #3: Don’t Be A Party Pooper
Mentioned previously for the #2 Anti-Aging Killer Tip was discovering something you love. That is the entire key of this whole post. Locate something you have fun doing. Only understand this, if drinking alcohol into a drunken stupor is the one thing you love, you aren’t going remain youthful for quite long.
The truth is, you are doing this and if you are senior in age you may not appreciate remaining old. The key to the whole procedure for anti-aging would be to treat your body right and have fun.
Love life, remain youthful psychologically, emotionally, physically and you will find an anti-aging process that you just’ll be joyful about. That’ll give you impetus and the motivation to continue the lifestyle of anti-aging.
Brice's Fitness Beatdown 