Benefits To Bicep Workouts
Doing bicep specific workouts is a great way to give your arms an incredible amount of strength and endurance, while also giving them an attractive look. By targeting muscles specifically you can effectively make sure you get the most out of each workout and that there is no wasted energy.
Top Bicep Workouts
Curls are your best friend if wanting to gain upper body strength through bicep workouts, most curls will target your biceps mainly and build them up quick! The best thing about curls is they are good for achieving whatever goal it is you want to accomplish, whether that be lean muscle with endurance or muscle mass for strength. Bicep workouts for tight lean muscles will focus mostly on dumbbell curls, by getting lower weight and doing lots and lots of reps your biceps will tighten up and gain an incredible amount of endurance, in no time at all you'll notice yourself doing many more reps than you could when you first started your workout routines.
For building mass and strength with your bicep workouts, you want to focus on low reps and high weight this will tear your muscles apart quick allowing them to be repaired back bigger and stronger than before. Standing curls are amazing for this, standing curls are performed with a barbell. You want to place your hands at shoulder-width and then with your elbows about an inch from your side begin to curl towards your chest. Once it reaches your chest hold it in flex for a moment before slowly lowering it back down and then repeat.
Basic Bicep Exercise Info
When working your biceps try to be sure and not keep your arms at a 30 degree angle or lower for an extended period of time. This will put pressure onto your joints and may cause injury over time. Don't worry though, when lifting your arms will often be at that angle while lifting, just try not to make it a practice to hold it there and you'll be fine.
Don't push your arms too hard, it's great when you start working about but you should be cautious until you become used to your workout, you want to avoid injury because that could knock you out of commission for possibly weeks.
Your biceps regenerate very quickly, you can often do a good workout 3 to 4 times a week on your arms which is great because of how much progress they can make after each workout, especially when a proper diet is involved. An important thing to remember is to try and get protein and carbs immediately following your workout as it will allow your body to begin repairing and get the very most from your bicep workouts.
2012年5月31日星期四
2012年5月30日星期三
An Exercise Bike Workout
The exercise bike workout has long been a staple of cardio routines everywhere! Some people find them boring to ride but others find that they enjoy that time on the bike. It can be a e?time where you watch your favorite TV show or listen to your favorite music. Among the reasons that the exercise bike is so popular is that it is easy to do other things while you ride it. It easy to watch television for example. This makes the time go by much faster for most. Some people even read while riding an exercise bike. >
Among the big positives of an exercise bike workout is that it easy to change the resistance on the bike. You can make the workout not particularly challenging or you can make it very challenging. This is great because you can keep challenging yourself as your fitness level increases.
Another big positive of having an exercise bike workout as part of your fitness routine is that there is very "low impact" type of exercise. This makes it ideal for those with bad joints or for those who are very overweight. It's also an ideal exercise for those who are recovering from some sort of injury. An exercise bike may be a great choice for a bicyclist who wants to be able to exercise even when the weather is poor. Otherwise a bicyclist may spend very little time exercising during the winter months.
Exercise bikes, of course, can be found at any gym. But they are also a great exercise machine to have at home. You can easily buy one online and have it shipped to your home. A great thing about ordering a bike online is that you don't have to deal with transporting it from the store to your home.
Among the big positives of an exercise bike workout is that it easy to change the resistance on the bike. You can make the workout not particularly challenging or you can make it very challenging. This is great because you can keep challenging yourself as your fitness level increases.
Another big positive of having an exercise bike workout as part of your fitness routine is that there is very "low impact" type of exercise. This makes it ideal for those with bad joints or for those who are very overweight. It's also an ideal exercise for those who are recovering from some sort of injury. An exercise bike may be a great choice for a bicyclist who wants to be able to exercise even when the weather is poor. Otherwise a bicyclist may spend very little time exercising during the winter months.
Exercise bikes, of course, can be found at any gym. But they are also a great exercise machine to have at home. You can easily buy one online and have it shipped to your home. A great thing about ordering a bike online is that you don't have to deal with transporting it from the store to your home.
2012年5月29日星期二
A Review of Pre Workout Supplements
Pre workout supplements are still among the most popular products in the supplement industry. Some companies are flowing toward the smaller, concentrated product like Jack3d, while others are sticking to their guns and trying to improve their own products. Two such companies are Universal and Gaspari nutrition.
Like most pre workout products, Animal Pump helps bodybuilders get the pump and delivers muscle building nutrients at the same time. The creatines, amino acids, focus blend, and energy blend is delivered quickly to the area of the body where they are needed so that growth can occur. The difference here is that it comes in tablet form, like the popular Animal Pak product that they make. Instead of mixing a powder, you tear open a pack and take pills instead of drink a powder.
Animal Pump has the usual ingredients. It contains different types of creatines, a nitric oxide complex, an energy complex, and antioxidants to ensure that your workout is an effective one.
Gaspari Nutrition has taken Superpump 250 to another level, creating Superpump Max. Superpump Max claims to have ingredients backed by research. They say that they have used these ingredients in the same doses used and validated in this research. The Max product has better creatines than the original and more efficient nitric oxide stimulators.
The trend in pre workout supplements is smaller, concentrated doses with little or no filler. This is not Superpump Max. It is about the same dose as the original. They say that the larger amounts are needed to get the proper amounts of nutrients needed for the desired effect of the pre workout product.
You can expect benefits and side effects that you would find in most other pre workout supplements. It can increase endurance, minimize muscle fatigue, soreness, and increase nitric oxide levels.
Like most pre workout products, Animal Pump helps bodybuilders get the pump and delivers muscle building nutrients at the same time. The creatines, amino acids, focus blend, and energy blend is delivered quickly to the area of the body where they are needed so that growth can occur. The difference here is that it comes in tablet form, like the popular Animal Pak product that they make. Instead of mixing a powder, you tear open a pack and take pills instead of drink a powder.
Animal Pump has the usual ingredients. It contains different types of creatines, a nitric oxide complex, an energy complex, and antioxidants to ensure that your workout is an effective one.
Gaspari Nutrition has taken Superpump 250 to another level, creating Superpump Max. Superpump Max claims to have ingredients backed by research. They say that they have used these ingredients in the same doses used and validated in this research. The Max product has better creatines than the original and more efficient nitric oxide stimulators.
The trend in pre workout supplements is smaller, concentrated doses with little or no filler. This is not Superpump Max. It is about the same dose as the original. They say that the larger amounts are needed to get the proper amounts of nutrients needed for the desired effect of the pre workout product.
You can expect benefits and side effects that you would find in most other pre workout supplements. It can increase endurance, minimize muscle fatigue, soreness, and increase nitric oxide levels.
2012年5月27日星期日
Android Fitness Apps
Can people really lose weight and get fit with their mobile phones? With the new fitness applications available on Android phones, you can monitor your fitness and track your weight loss goals ?in other words, ES!?
From finding fantastic workout plans to discovering ways to cut calories, you really can become fit with the help of your phone. Not too long ago, you needed a personal trainer to truly track your weight loss and fitness progress.
Now it's right at your fingertips. Available on all Android phones, these applications can be found easily and conveniently in the Android marketplace. People can now simply download the applications they need directly to their mobile phones!
You can also visit the Android mobile market website on you computer. Best of all, many of the applications are free!
Now, people can learn vital ways to be fit simply for the cost of their mobile plans. Why pay a trainer to show you how to do yoga, when you can learn the basics right from your mobile phone? Why fight traffic to get to the gym, when you can learn fantastic exercises right on your android phone? It's so simple.
One of the main reasons that people have become so out-of-shape is poor eating habits. With the help of the new Android phones, you can now learn how to prepare healthy, delicious meals which will set you on the right track to your best physical fitness.
And again, you don't have to pay for those disgusting weight-loss meal plans to do it. The only cost is the cost of the mobile plans.
The Android marketplace truly has changed they way we all use our mobile phones. They aren't just for making calls and sending texts anymore. They really have become a part of our daily lives and they actually have helped change many lives.
The fitness and weight loss applications have revolutionized the fitness industry. If you haven't already purchased your Android phone, get out and get yours today! It can change your life for the better and may be the best decision you make in the quest for better fitness.
From finding fantastic workout plans to discovering ways to cut calories, you really can become fit with the help of your phone. Not too long ago, you needed a personal trainer to truly track your weight loss and fitness progress.
Now it's right at your fingertips. Available on all Android phones, these applications can be found easily and conveniently in the Android marketplace. People can now simply download the applications they need directly to their mobile phones!
You can also visit the Android mobile market website on you computer. Best of all, many of the applications are free!
Now, people can learn vital ways to be fit simply for the cost of their mobile plans. Why pay a trainer to show you how to do yoga, when you can learn the basics right from your mobile phone? Why fight traffic to get to the gym, when you can learn fantastic exercises right on your android phone? It's so simple.
One of the main reasons that people have become so out-of-shape is poor eating habits. With the help of the new Android phones, you can now learn how to prepare healthy, delicious meals which will set you on the right track to your best physical fitness.
And again, you don't have to pay for those disgusting weight-loss meal plans to do it. The only cost is the cost of the mobile plans.
The Android marketplace truly has changed they way we all use our mobile phones. They aren't just for making calls and sending texts anymore. They really have become a part of our daily lives and they actually have helped change many lives.
The fitness and weight loss applications have revolutionized the fitness industry. If you haven't already purchased your Android phone, get out and get yours today! It can change your life for the better and may be the best decision you make in the quest for better fitness.
2012年5月25日星期五
Things To Consider Before Hiring A Certified Fitness Trainer
One of the avenues open to those who join fitness exercise programs is being able to help others to live a better life, because after completing a course at such schools, you should have become qualified enough to help others become healthier and fitter.
The first thing you need to look at in a fitness trainer is to ensure that the individual has the proper, current as well as national certification in the field of fitness, which should ensure that, that individual has good and solid basic knowledge of fitness and is competent to teach others about it. In fact, some of the better certifications are obtained from International Sports Sciences Association, American College of Sports Medicine and also National Strength and Conditioning Association, which a prospective fitness trainer should be possessing in order to be considered suitable.
However, merely holding the proper certification is not the only qualification you should look for in a fitness trainer, since there is more to it than being well qualified. So, you need to ensure that the prospective individual can formulate a plan that will suit your individual needs, and will not be someone that tries a one size fits all type of training program on you.
Some people find that doing any type of fitness training where they are left alone to do their own thing, to be somewhat difficult to do. Many people find that by having a trainer or a friend there with them, coaching them on and giving them support, that they are able to stick with the program better. This person should be a motivator to the person in going through the fitness training so that they succeed and grow from the experience.
However, more important is the fact that you and your fitness trainer should have a good personal chemistry and you should be able to get along well together and feel comfortable in each other company; otherwise, it could prove to be difficult to perform the required training programs. In addition, you should also be sure that you can follow what your trainer is trying to teach you and that he or she can give you clear as well as detailed instructions. What more, the trainer should also be open to your needs and listen well to what you tell him and then respond well to address your concerns.
So one way or another, it is important to find a fitness training program or strategy that works for you so that your overall health can improve and your body will thank you for it in the end.
The first thing you need to look at in a fitness trainer is to ensure that the individual has the proper, current as well as national certification in the field of fitness, which should ensure that, that individual has good and solid basic knowledge of fitness and is competent to teach others about it. In fact, some of the better certifications are obtained from International Sports Sciences Association, American College of Sports Medicine and also National Strength and Conditioning Association, which a prospective fitness trainer should be possessing in order to be considered suitable.
However, merely holding the proper certification is not the only qualification you should look for in a fitness trainer, since there is more to it than being well qualified. So, you need to ensure that the prospective individual can formulate a plan that will suit your individual needs, and will not be someone that tries a one size fits all type of training program on you.
Some people find that doing any type of fitness training where they are left alone to do their own thing, to be somewhat difficult to do. Many people find that by having a trainer or a friend there with them, coaching them on and giving them support, that they are able to stick with the program better. This person should be a motivator to the person in going through the fitness training so that they succeed and grow from the experience.
However, more important is the fact that you and your fitness trainer should have a good personal chemistry and you should be able to get along well together and feel comfortable in each other company; otherwise, it could prove to be difficult to perform the required training programs. In addition, you should also be sure that you can follow what your trainer is trying to teach you and that he or she can give you clear as well as detailed instructions. What more, the trainer should also be open to your needs and listen well to what you tell him and then respond well to address your concerns.
So one way or another, it is important to find a fitness training program or strategy that works for you so that your overall health can improve and your body will thank you for it in the end.
2012年5月24日星期四
How to Get a Better Personal Fitness Trainer
Our high-stress lives have taken its toll on our health. Individuals as young as in their twenties and thirties are falling prey to a medley of health issues, such as elevated blood pressure levels and obesity. The only way out of this problem is to lead an active life coupled with a healthy lifestyle.
Advantages of Exercise
Ever wondered why our ancestors were healthier with a majority of their years spent healthily and not drug dependant? The answer lies in their active lifestyle unlike our sedentary lifestyles today. The plain stark truth is that, if we want to live healthy, we need to exercise. Exercise keeps us in good health by making our heart muscles stronger; thus enhancing our respiratory system working. A forty to fifty minute workout tones up our digestive system and muscles and improves our skin tone. Furthermore, the increase in our body's temperature during the workout burns up the harmful toxic substances in our system.
The Role of a Personal Fitness Trainer
As days go by, our lifestyle and prior commitments get in the way of our exercising. Our commitments level start petering out until one day the gymming draws to a complete halt. Don you wish you had someone to egg you on to stick to your exercising schedule? Well, that someone is a personal trainer. Having a personal fitness trainer can accord you the following benefits.
You can be guaranteed of a hundred percent attention.
Your personal trainer will fix up a special tailor-made exercise regime for you according to your individual requirements.
When you feel the going is getting pretty rough, your trainer is always there to encourage you.
Sometimes we can end up doing more harm than good to ourselves if we do a particular work-out or use gym equipment incorrectly. With a Personal Fitness Trainer you will always know what you are doing. Advantages over a Gym
A personal trainer is there to guide you every step of the way in your exercise regime. You can, along with your trainer, work out the best time for exercising for you either in the comfort of your own home or in your office. You will also not have to waste time waiting for particular gym equipment or a gym instructor to be free. You don have to worry about trivial issues like an overcrowded gym and can exercise without being self-conscious of others watching you. Under the watchful gaze of a Personal Fitness Trainer, you can achieve far more effective results.
Where and How To Locate the Best Personal Trainer
Finding a personal trainer is a very individual thing. A trainer who works well for your best friend might not necessarily work for you. The most important rule is to find a trainer who is fully qualified and trained to be one. They should be knowledgeable in not only personal health but also in nutrition, sports and prevention of injuries. They should be able to advise you on healthy lifestyle changes, managing stress, and be adept in handling medical factors like monitoring your body heart rate and fat levels and evaluating your progress. You can find an excellent Personal Trainer Long Beach if you reside there, by checking out health spas, rehabilitation clinics, and thanks to modern technology, the internet as well.
So go ahead and start looking for your very own Personal Fitness Trainer. You will soon be glad you did.
Advantages of Exercise
Ever wondered why our ancestors were healthier with a majority of their years spent healthily and not drug dependant? The answer lies in their active lifestyle unlike our sedentary lifestyles today. The plain stark truth is that, if we want to live healthy, we need to exercise. Exercise keeps us in good health by making our heart muscles stronger; thus enhancing our respiratory system working. A forty to fifty minute workout tones up our digestive system and muscles and improves our skin tone. Furthermore, the increase in our body's temperature during the workout burns up the harmful toxic substances in our system.
The Role of a Personal Fitness Trainer
As days go by, our lifestyle and prior commitments get in the way of our exercising. Our commitments level start petering out until one day the gymming draws to a complete halt. Don you wish you had someone to egg you on to stick to your exercising schedule? Well, that someone is a personal trainer. Having a personal fitness trainer can accord you the following benefits.
You can be guaranteed of a hundred percent attention.
Your personal trainer will fix up a special tailor-made exercise regime for you according to your individual requirements.
When you feel the going is getting pretty rough, your trainer is always there to encourage you.
Sometimes we can end up doing more harm than good to ourselves if we do a particular work-out or use gym equipment incorrectly. With a Personal Fitness Trainer you will always know what you are doing. Advantages over a Gym
A personal trainer is there to guide you every step of the way in your exercise regime. You can, along with your trainer, work out the best time for exercising for you either in the comfort of your own home or in your office. You will also not have to waste time waiting for particular gym equipment or a gym instructor to be free. You don have to worry about trivial issues like an overcrowded gym and can exercise without being self-conscious of others watching you. Under the watchful gaze of a Personal Fitness Trainer, you can achieve far more effective results.
Where and How To Locate the Best Personal Trainer
Finding a personal trainer is a very individual thing. A trainer who works well for your best friend might not necessarily work for you. The most important rule is to find a trainer who is fully qualified and trained to be one. They should be knowledgeable in not only personal health but also in nutrition, sports and prevention of injuries. They should be able to advise you on healthy lifestyle changes, managing stress, and be adept in handling medical factors like monitoring your body heart rate and fat levels and evaluating your progress. You can find an excellent Personal Trainer Long Beach if you reside there, by checking out health spas, rehabilitation clinics, and thanks to modern technology, the internet as well.
So go ahead and start looking for your very own Personal Fitness Trainer. You will soon be glad you did.
2012年5月23日星期三
Fitness Trainer Certification
If you want to get into the fitness field, gone are the days when a little knowledge about working out was enough to get you a plum job & thank god for that as the consumer of the fitness industry (gym members) are better off since then.
In order to get started in any good gym, health club or such fitness centers, a fitness trainer certification is a must. Even when it comes to personal clientele, no one is ready to give the time of day and their money and energy to a trainer who is not accredited. More importantly people have realized that it a big risk they are taking entrusting their health & their bodies in the hands of unqualified fitness personnel.
So if you want to be taken seriously as a trainer, whether at a gym or with personal clients, a certification is essential nowadays. With more and more people finally tuning in to the benefits of physical fitness and training, the demand for well-qualified trainers is also on the rise. But a lot of people are trying to get into the field as well, making it a competitive market where you have to have the essential knowledge, certifications and experience to be considered hire-able and to be given a shot.
Thanks to the burgeoning fitness industry there are highly recommended fitness academies in major cities of India like Mumbai, Pune and Delhi that offer comprehensive courses including Personal Training and Personal Training For Special Populations Courses.
The course should include subjects like Strength, cardiovascular & Flexibility principles & regulations health screening and evaluation, exercise programming, anatomy, physiology and kinesiology, approach to fat loss & Muscle gain, Nutrition & supplementation, and first aid training.
A course like this usually spans over a couple of months. Once you have completed this course you can also opt for a certification of Personal Trainer For Special Populations to ensure that you begin at a cut above the rest competing for the same jobs. This kind of certification would arm you with specialized knowledge to handle patients with health problems and ailments like diabetes, hypertension, Osteo-arthritis, Hyperlipidemia, Orthopedic & soft tissue injuries, Children, Pregnant women (Post & Pre Natal), Geriatrics, etc. Preparing for a job as a fitness trainer should be approached with the same intensity and willingness for hard work as in any other profession. There is always going to be competition and while experience is well and good, getting a proper fitness trainer certification will open many more doors for you. Even if you do not want to work in a gym set-up, you could also train clients in their own homes or outside, plan corporate and group fitness programs, etc. Once you have a certification in hand you can branch out even if you have already been working in this industry in the past. A certificate from a good academy will also help give you an edge when applying for trainer jobs overseas.
In order to get started in any good gym, health club or such fitness centers, a fitness trainer certification is a must. Even when it comes to personal clientele, no one is ready to give the time of day and their money and energy to a trainer who is not accredited. More importantly people have realized that it a big risk they are taking entrusting their health & their bodies in the hands of unqualified fitness personnel.
So if you want to be taken seriously as a trainer, whether at a gym or with personal clients, a certification is essential nowadays. With more and more people finally tuning in to the benefits of physical fitness and training, the demand for well-qualified trainers is also on the rise. But a lot of people are trying to get into the field as well, making it a competitive market where you have to have the essential knowledge, certifications and experience to be considered hire-able and to be given a shot.
Thanks to the burgeoning fitness industry there are highly recommended fitness academies in major cities of India like Mumbai, Pune and Delhi that offer comprehensive courses including Personal Training and Personal Training For Special Populations Courses.
The course should include subjects like Strength, cardiovascular & Flexibility principles & regulations health screening and evaluation, exercise programming, anatomy, physiology and kinesiology, approach to fat loss & Muscle gain, Nutrition & supplementation, and first aid training.
A course like this usually spans over a couple of months. Once you have completed this course you can also opt for a certification of Personal Trainer For Special Populations to ensure that you begin at a cut above the rest competing for the same jobs. This kind of certification would arm you with specialized knowledge to handle patients with health problems and ailments like diabetes, hypertension, Osteo-arthritis, Hyperlipidemia, Orthopedic & soft tissue injuries, Children, Pregnant women (Post & Pre Natal), Geriatrics, etc. Preparing for a job as a fitness trainer should be approached with the same intensity and willingness for hard work as in any other profession. There is always going to be competition and while experience is well and good, getting a proper fitness trainer certification will open many more doors for you. Even if you do not want to work in a gym set-up, you could also train clients in their own homes or outside, plan corporate and group fitness programs, etc. Once you have a certification in hand you can branch out even if you have already been working in this industry in the past. A certificate from a good academy will also help give you an edge when applying for trainer jobs overseas.
2012年5月22日星期二
A Personal Fitness Trainer An Investment For Your Future
A Fitness Trainer Will Save You Time, Effort And Money In The Long Run And Is The Best investment You Can Make For Yourself.
For those interested in obtaining quality fitness results, a fitness coach is the only correct way to go.
For those wanting to waste their time with ineffective methods, a fitness coach is not the solution for you.
On the other hand, if you are one of the many people looking to improve their level of fitness without wasting valuable time and resources, a fitness coach is the correct choice.
The Benefits Of A Fitness Coach
The benefits of a fitness coach span longer than the rap sheet of a career criminal. Some of the benefits of using a fitness coach include:
1. You receive exclusive fitness knowledge from the person who is an expert on the subject.
2. You receive access to invaluable assistance that will help you reach your fitness goals.
3. Hiring a fitness coach allows you to focus on the actual exercise and not the fitness planning.
4. Finally, a fitness coach allows you to learn ways on how you can keep the body that you are trying to achieve.
If these aren't enough to convince you to hire a personal trainer, you might not be that interested in improving your fitness.
Giving the gift of better personal fitness to yourself is one of the best gifts that you can receive, so you should reward yourself today by employing the services of your local fitness trainer.
Free Fitness Tips
A great advantage of having a personal fitness trainer is that he or she will have many fitness tips that will assist you in achieving a higher level of fitness.
On the quest for greater fitness, you will probably lack the specific knowledge that a personal trainer will have to help you achieve your goals. Speak to a fitnes trainer and find out have these special fitness tips.
Benefit #1: Fitness Assistance
Another positive reason for having a personal fitness coach is that you will have access to fitness assistance. Many people simply lack the knowledge on how to exercise properly. A personal fitness trainer can assist you with a specific workout plan that is made for you.
Benefit #2: Fitness Is For Exercise, Not Planning
By hiring a fitness trainer, you can allow him or her to plan your personal fitness plan. By doing this, you will be able to concentrate on exercising those pounds off while your fitness trainer will inform you on how to do so. Besides, you will save time as you will not have to figure out what type of exercises you should do to achieve the results that you desire.
Benefit #3: Keeping That Body Fitness Helped You Achieve
Perhaps the thing that most people struggle with after achieving a higher level of fitness is that they will revert back to their old ways simply because they lack the knowledge on how to keep their new and improved body in shape. Your personal trainer can give you the inside tips on how to keep your body looking great, even years after you hired the fitness trainer.
Call Your Local Fitness Coach Today
What are you waiting for? If you are reading this article, you are probably interested in improving your fitness level. If you are serious about improving your fitness, do yourself a favor and schedule a meeting with a fitness trainer today.
By doing this, you will be taking the first step to improved fitness.
For those interested in obtaining quality fitness results, a fitness coach is the only correct way to go.
For those wanting to waste their time with ineffective methods, a fitness coach is not the solution for you.
On the other hand, if you are one of the many people looking to improve their level of fitness without wasting valuable time and resources, a fitness coach is the correct choice.
The Benefits Of A Fitness Coach
The benefits of a fitness coach span longer than the rap sheet of a career criminal. Some of the benefits of using a fitness coach include:
1. You receive exclusive fitness knowledge from the person who is an expert on the subject.
2. You receive access to invaluable assistance that will help you reach your fitness goals.
3. Hiring a fitness coach allows you to focus on the actual exercise and not the fitness planning.
4. Finally, a fitness coach allows you to learn ways on how you can keep the body that you are trying to achieve.
If these aren't enough to convince you to hire a personal trainer, you might not be that interested in improving your fitness.
Giving the gift of better personal fitness to yourself is one of the best gifts that you can receive, so you should reward yourself today by employing the services of your local fitness trainer.
Free Fitness Tips
A great advantage of having a personal fitness trainer is that he or she will have many fitness tips that will assist you in achieving a higher level of fitness.
On the quest for greater fitness, you will probably lack the specific knowledge that a personal trainer will have to help you achieve your goals. Speak to a fitnes trainer and find out have these special fitness tips.
Benefit #1: Fitness Assistance
Another positive reason for having a personal fitness coach is that you will have access to fitness assistance. Many people simply lack the knowledge on how to exercise properly. A personal fitness trainer can assist you with a specific workout plan that is made for you.
Benefit #2: Fitness Is For Exercise, Not Planning
By hiring a fitness trainer, you can allow him or her to plan your personal fitness plan. By doing this, you will be able to concentrate on exercising those pounds off while your fitness trainer will inform you on how to do so. Besides, you will save time as you will not have to figure out what type of exercises you should do to achieve the results that you desire.
Benefit #3: Keeping That Body Fitness Helped You Achieve
Perhaps the thing that most people struggle with after achieving a higher level of fitness is that they will revert back to their old ways simply because they lack the knowledge on how to keep their new and improved body in shape. Your personal trainer can give you the inside tips on how to keep your body looking great, even years after you hired the fitness trainer.
Call Your Local Fitness Coach Today
What are you waiting for? If you are reading this article, you are probably interested in improving your fitness level. If you are serious about improving your fitness, do yourself a favor and schedule a meeting with a fitness trainer today.
By doing this, you will be taking the first step to improved fitness.
2012年5月21日星期一
Purchasing Exercise Equipment For Your Fitness Needs
Although today there are thousands of different gyms people can choose from, there are many people who are making the choice to select their own exercise equipment. One of the biggest reasons that people are choosing their own fitness machines to use in their home is the convenience they provide. You're able to work out any time you choose in the comfort of your own home. Another big reason that people like to select their own excess equipment is the fact that they will not have to share their equipment with other people so there's no need to worry about germs or any other such issues.
If you are one of the people who are in the market for your own exercise equipment, there are some things that you should consider before deciding to make a purchase. One of the most important criteria that people have when selecting fitness machines is the quality of the machine. Exercise equipment is an expensive of purchase for you to make so be sure you're getting a quality machine that isn't going to fall apart in a couple months. You also want to also make sure the equipment you buy is safe to use and will be safe to have in your home when you're not using it. For example, if you have children, they will not get hurt should they come in contact with your exercise equipment.
Another big consideration when you're looking to buy fitness equipment is how much the equipment will cost. You want to make sure you're getting the equipment you know you're going to use and you want to make sure you're getting a quality piece of equipment. You also want to make sure the exercise equipment you're looking to purchase will fit in the budget you have. While you want to purchase the very best exercise equipment, you should be made aware that quality fitness machines can be purchased in just about every price range.
All of these criteria are incredibly important; however, the most important criterion you need to consider when you are selecting exercise equipment is: are you going to use it? There is no point in spending the money to purchase a fitness machine if you have no plans to use it. Unless you're incredibly motivated to work out at home, you do not want to purchase equipment you're likely to only use for a couple of weeks and then leave in the corner of your home after that. You also to make sure you have the proper amount of space in your home for your new exercise equipment.
Once you've considered all of these points, reading reviews about the excise equipment you're interested in would also be a good idea. This way you can get a good idea of other people's experience with the type of fitness machine you're looking to purchase.
If you are one of the people who are in the market for your own exercise equipment, there are some things that you should consider before deciding to make a purchase. One of the most important criteria that people have when selecting fitness machines is the quality of the machine. Exercise equipment is an expensive of purchase for you to make so be sure you're getting a quality machine that isn't going to fall apart in a couple months. You also want to also make sure the equipment you buy is safe to use and will be safe to have in your home when you're not using it. For example, if you have children, they will not get hurt should they come in contact with your exercise equipment.
Another big consideration when you're looking to buy fitness equipment is how much the equipment will cost. You want to make sure you're getting the equipment you know you're going to use and you want to make sure you're getting a quality piece of equipment. You also want to make sure the exercise equipment you're looking to purchase will fit in the budget you have. While you want to purchase the very best exercise equipment, you should be made aware that quality fitness machines can be purchased in just about every price range.
All of these criteria are incredibly important; however, the most important criterion you need to consider when you are selecting exercise equipment is: are you going to use it? There is no point in spending the money to purchase a fitness machine if you have no plans to use it. Unless you're incredibly motivated to work out at home, you do not want to purchase equipment you're likely to only use for a couple of weeks and then leave in the corner of your home after that. You also to make sure you have the proper amount of space in your home for your new exercise equipment.
Once you've considered all of these points, reading reviews about the excise equipment you're interested in would also be a good idea. This way you can get a good idea of other people's experience with the type of fitness machine you're looking to purchase.
2012年5月18日星期五
Greatest Exercise for losing weight
Where to begin Looking and how they can Determine the very bes
IF you might be like the an incredible number of other people available who have chose that they have to possibly start or boost their exercises to be able to slim down maybe you are searching for what is really the best exercise for losing weight. With the amount of choices therefore many things to pick from you most likely are having difficulty knowing where to start.
Like whatever else you have to take a look at every single physical exercise objectively and remember your to slim down. You must have endurance and realize that you may have to attempt several different exercises before you decide to find the correct one for you personally. Intend on several weeks associated with testing, or even more, before you decide to find a better targeted physical exercise that will assist you for losing weight.
Here a few tips that you could apply at any exercise regimen to be able to assist you to determine the very best one for you personally. You will have to ensure that you gather your starting bodyweight, excess fat percentage and i also would also determine your waist, sides, thighs, and so on for a primary.
First, choose 3-5 exercises that you will be confident with that include each cardio and resistance training. Intend on doing these workouts at least 3-4 occasions a week, and provide yourself a minimum of 48 hours between each one of the resistance training workouts.
Next, stick to this first program for just two weeks and after that weight and determine yourself again. Right now, update your system by changing completely your own cardio choice and eliminating half of your resistance training with new choices and run this another 14 days. Weigh your self again as well as remeasure. Compare outcomes. Continue achieving this and keep revolving until you discover the routine which gives the finest outcomes.
IF you might be like the an incredible number of other people available who have chose that they have to possibly start or boost their exercises to be able to slim down maybe you are searching for what is really the best exercise for losing weight. With the amount of choices therefore many things to pick from you most likely are having difficulty knowing where to start.
Like whatever else you have to take a look at every single physical exercise objectively and remember your to slim down. You must have endurance and realize that you may have to attempt several different exercises before you decide to find the correct one for you personally. Intend on several weeks associated with testing, or even more, before you decide to find a better targeted physical exercise that will assist you for losing weight.
Here a few tips that you could apply at any exercise regimen to be able to assist you to determine the very best one for you personally. You will have to ensure that you gather your starting bodyweight, excess fat percentage and i also would also determine your waist, sides, thighs, and so on for a primary.
First, choose 3-5 exercises that you will be confident with that include each cardio and resistance training. Intend on doing these workouts at least 3-4 occasions a week, and provide yourself a minimum of 48 hours between each one of the resistance training workouts.
Next, stick to this first program for just two weeks and after that weight and determine yourself again. Right now, update your system by changing completely your own cardio choice and eliminating half of your resistance training with new choices and run this another 14 days. Weigh your self again as well as remeasure. Compare outcomes. Continue achieving this and keep revolving until you discover the routine which gives the finest outcomes.
2012年5月17日星期四
Exercise Safety Guidelines to Think About
Ignoring exercise safety tips could be something you are able to do for an extended period of time, nonetheless at some point in all likelihood you will lament it. Avoiding all pain during calisthenics isn't possible, yet you could highly lessen the odds by basically using caution a bit more. Advice that will be given here will aid you in staying out of harms way as you exercise, but it is most imperative that you pay attention to what your body is needing constantly.
Working out too hard because you get a starting blast of enthusiasm when you begin a new work out program is one of the more normal errors that citizens make. Not allowing yourself time to take a break, elevating more weight than is safe or jogging far before you work your way up to it is what this can mean. While you first begin exercising, it is normal to feel invigorated and stimulated, and this is terrific. Nonetheless, one needs to use their common sense and understand that their bodies have to have time to acclimate to all of the movement. Bear in mind that it's not worth having to take a break in your training because you didn't discover in time that you worked out too hard, as multiple sorts of muscle stress and damage aren't easily recognized right away.
If you want to experience consistent results that continually improve over time, it's been shown that exercising several times a week - less intensively - is better than one major workout once or twice a week. Are you one of those people who don't do any kind of fitness training during the week and then play tackle football on the weekend? Then, you fall into this group. This increases the chances of injury, as your body never gets fully accustomed to being active. The solution would be to exercise briefly every day - either in the morning or evening. You will then be better able to enjoy your weekend fun and games because your fitness level will be gradually improving. Frequent exercise, on as regular a schedule as you can manage, will give you the best results from your fitness program.
It is crucial to be knowledgeable about the circumstances that surround you all the time when you are working out. The above mentioned might appear apparent,however it is simple to get wrapped up in your exercise and be inattentive to whats going on about you. Provided you are outside this is particularly dangerous, like running or cycling in regions where traffic is. Always remember that every driver does not concentrate, therefore provided you view vehicles coming, give them a wide berth. As you are in the gym, have knowledge of citizens who are weightlifting or on exercise devices. While you are operating equipment also, pay attention to others passing you. You don't only have to be alert yourself, you sometimes have to be vigilant about others who aren't paying attention.
You shouldn't have any problem incorporating these simple safety tips into your workout routine. Even if you have an extremely busy schedule, don't hurry through your fitness routine or forget the steps you must take to avoid injury. Pay attention to what you are doing, and do it correctly. If you want to stay safe and healthy, it's worthwhile to be careful and not overlook these essential points.
Watch Spartacus Vengeance Season 2 Episode 1 Online
Working out too hard because you get a starting blast of enthusiasm when you begin a new work out program is one of the more normal errors that citizens make. Not allowing yourself time to take a break, elevating more weight than is safe or jogging far before you work your way up to it is what this can mean. While you first begin exercising, it is normal to feel invigorated and stimulated, and this is terrific. Nonetheless, one needs to use their common sense and understand that their bodies have to have time to acclimate to all of the movement. Bear in mind that it's not worth having to take a break in your training because you didn't discover in time that you worked out too hard, as multiple sorts of muscle stress and damage aren't easily recognized right away.
If you want to experience consistent results that continually improve over time, it's been shown that exercising several times a week - less intensively - is better than one major workout once or twice a week. Are you one of those people who don't do any kind of fitness training during the week and then play tackle football on the weekend? Then, you fall into this group. This increases the chances of injury, as your body never gets fully accustomed to being active. The solution would be to exercise briefly every day - either in the morning or evening. You will then be better able to enjoy your weekend fun and games because your fitness level will be gradually improving. Frequent exercise, on as regular a schedule as you can manage, will give you the best results from your fitness program.
It is crucial to be knowledgeable about the circumstances that surround you all the time when you are working out. The above mentioned might appear apparent,however it is simple to get wrapped up in your exercise and be inattentive to whats going on about you. Provided you are outside this is particularly dangerous, like running or cycling in regions where traffic is. Always remember that every driver does not concentrate, therefore provided you view vehicles coming, give them a wide berth. As you are in the gym, have knowledge of citizens who are weightlifting or on exercise devices. While you are operating equipment also, pay attention to others passing you. You don't only have to be alert yourself, you sometimes have to be vigilant about others who aren't paying attention.
You shouldn't have any problem incorporating these simple safety tips into your workout routine. Even if you have an extremely busy schedule, don't hurry through your fitness routine or forget the steps you must take to avoid injury. Pay attention to what you are doing, and do it correctly. If you want to stay safe and healthy, it's worthwhile to be careful and not overlook these essential points.
Watch Spartacus Vengeance Season 2 Episode 1 Online
2012年5月16日星期三
Exercise Bikes - A Great Way To Lose Weight And Stay In Shape
Exercise bikes are a great way to lose weight and stay in shape right in your own home. There are many different types of indoor exercise bikes to choose from, so be sure to find the one that will benefit you most.
The recumbent exercise bike is an excellent choice for indoor cycling. Recumbent means o sit? and on this bike, you are basically in a more reclined seated posture than you would be on an upright bike. Your feet are out in front of you, and most users find this type of bike to be the most comfortable. The recumbent posture takes some of the pressure off of your low back and knees, so if you are an exerciser with problems in these areas, this is the bike for you.
The upright exercise bike is more like an outdoor cycling bike in its makeup. You are sitting straight up, as on your outdoor bike. This bike is a perfect choice for those who enjoy cycling out of doors, but maybe cannot do so all year round. It is also a great option for those days when the weather outside is inclement. This type of bike is ideal for beginners right through to pro athletes and they are easy to use ?no fancy computer programs or console; just get on the bike and start pedaling.
Both of these pieces of exercise equipment are great ways to burn calories at home. Typically, these indoor bikes have preset programs for fat burning, hill climbing, racing, etc, so all you have to do is choose your path for the day and take off. Or, you can manually decide to climb hills or sprint. Again, most of these bikes will come equipped with calorie counters and heart rate monitors, so you can keep track of your progress as you ride.
The recumbent exercise bike is an excellent choice for indoor cycling. Recumbent means o sit? and on this bike, you are basically in a more reclined seated posture than you would be on an upright bike. Your feet are out in front of you, and most users find this type of bike to be the most comfortable. The recumbent posture takes some of the pressure off of your low back and knees, so if you are an exerciser with problems in these areas, this is the bike for you.
The upright exercise bike is more like an outdoor cycling bike in its makeup. You are sitting straight up, as on your outdoor bike. This bike is a perfect choice for those who enjoy cycling out of doors, but maybe cannot do so all year round. It is also a great option for those days when the weather outside is inclement. This type of bike is ideal for beginners right through to pro athletes and they are easy to use ?no fancy computer programs or console; just get on the bike and start pedaling.
Both of these pieces of exercise equipment are great ways to burn calories at home. Typically, these indoor bikes have preset programs for fat burning, hill climbing, racing, etc, so all you have to do is choose your path for the day and take off. Or, you can manually decide to climb hills or sprint. Again, most of these bikes will come equipped with calorie counters and heart rate monitors, so you can keep track of your progress as you ride.
2012年5月13日星期日
Could The Cure For Depression Be Exercise
Many people at different points in their lives experience some form of depression. And while traditional approaches to depression treatment still has its place in a medical setting, studies are beginning to show that exercise can have an extraordinarily positive benefit to depression and finding a personal trainer NYC can make all the difference to cultivating good personal fitness habits to ward off some of the early signs of depression.
So how can exercise help with depression?
Exercise releases feel good chemicals called endorphins. These neuropeptides encourages the body to feel good and respond with a lower sensitivity to pain. The concept of he runner high?is based in the notion of the body emitting endorphins and a runner pushing past his or her discomfort to better their time and distance. For the beginner, the concept really is no different. But it important to have a personal fitness coach or a personal trainer NYC who can guide you as you begin your fitness journey.
Research is even starting to show that any form of exercise can begin to reduce stress and help treat mild to moderate depression. Those exercises include: jogging, swimming, walking and playing tennis. And if you haven been engaged in exercise for a while, personal trainers NYC could be the key to your long-term success. Personal trainers NYC can provide you with the early encouragement to begin your program and push through the days when you just don feel like exercising, because those times will come. And those feel good endorphins aren emitted on the days when you don engage in exercise.
And while exercise does have positive benefits for depression, it important to remember that most people fail to stick to a program because they try to do it on their own. So take advantage of those feel good endorphins but also seek ongoing assistance and encouragement as you begin your exercise journey to cultivate long term benefits with stress reduction, reduced weight and positive benefits for depression. Do it with a personal trainer NYC.
So how can exercise help with depression?
Exercise releases feel good chemicals called endorphins. These neuropeptides encourages the body to feel good and respond with a lower sensitivity to pain. The concept of he runner high?is based in the notion of the body emitting endorphins and a runner pushing past his or her discomfort to better their time and distance. For the beginner, the concept really is no different. But it important to have a personal fitness coach or a personal trainer NYC who can guide you as you begin your fitness journey.
Research is even starting to show that any form of exercise can begin to reduce stress and help treat mild to moderate depression. Those exercises include: jogging, swimming, walking and playing tennis. And if you haven been engaged in exercise for a while, personal trainers NYC could be the key to your long-term success. Personal trainers NYC can provide you with the early encouragement to begin your program and push through the days when you just don feel like exercising, because those times will come. And those feel good endorphins aren emitted on the days when you don engage in exercise.
And while exercise does have positive benefits for depression, it important to remember that most people fail to stick to a program because they try to do it on their own. So take advantage of those feel good endorphins but also seek ongoing assistance and encouragement as you begin your exercise journey to cultivate long term benefits with stress reduction, reduced weight and positive benefits for depression. Do it with a personal trainer NYC.
2012年5月11日星期五
Aerobic exercise by definition meansith oxygen
Aerobic exercise by definition meansith oxygen?When you exercise at a certain level, your cardiovascular and respiratory system supplies oxygen to your muscles at a rate equal to their usage.That is why your pulse increase with activity;it is the heart attempt to keep the blood flowing and maintain your cells access to oxygen.When your muscles utilize oxygen faster than your circulation can supply it you have begun what is called anaerobic exercise.When this occurs, lactic acid,a byproduct oa anaerobic exercise,builds up in your muscles.The burning you feel in your leg muscles when you hike up a steep hill is a result oa lactic acid buildup.when you rest and the oxygen level catches upto muscle usage,this lactic acid is metabolized in the normal aerobic pathways.In the amount that you exercise in one way or the other varies with different muscles,levels of exercise and your fitness. This is where training comes in . If you want to hike to those high mountain vistas, you need to work up to those strenuous hikes.Exercise strenthhens heart muscle and improves heart efficiency, enabling your heart to make more oxygen available to muscles and dalaying excessive anaerobic activity.It lowers your resting heart rate and increases the heart ability to return to ies resting rate faster.What are some other benefits to exercising aerobically?First it improves cardiovascular fitness by increasing collarteral circulation around clogged blood vessels and reducing the level of ad cholesterolhile increasing the ood cholesterol? How does aerobic exercise benefit hikers?as you improve your aerobic fitness,your ability to go up steep hills increases,and when you stop for a rest,you recover more quickly.
2012年5月10日星期四
Truth About So Called the Best 10 Minute Trainer Supplement
The "Best Muscle Building Supplement" Claim: Don't Compromise Your Health and Lifestyle with Such a Claim!
If you want to look for the best muscle building supplement - well, there is no such thing, and any advertisements that remind you of building your muscles through the intake of some pills are better left ignored or unheeded.10 Minute Trainer There is a titanic industry that markets products that claim to be the best in their field in building muscles, so it is sometimes difficult to turn them down, especially if we have the impression that big muscles are more pleasing to look at than small muscles.
There is also the sporting and bodybuilding segment that may get hoodwinked by grandiose claims from the muscle supplement industry and will therefore buy products thought to be muscle-building but with serious side effects. (Such products can also count as doping if athletes do not bother to check the contents of the supplements they are taking.) Magic muscle supplements? They are bunk, and there are well-known reasons why.
Companies that sell products they advertise to be the best muscle building supplement usually claim that their products are proven to be effective in a clinical setting and are guaranteed to succeed. That sounds reassuring, but it is an advertising ploy at best or at worst, drawn to gather customers by their rhetorical powers rather than by rigorous testing of the products. Also, remember that these products' therapeutic claims are not generally approved by the medical community at large, more so by the FDA, so their safety is, provisionally, questionable. And any product with questionable safety is unworthy of being bought.
As for the claims of their clinical effectiveness, they are most likely done in a company in-house setting or delegated to outside firms to skew the results to a certain conclusion. A study is deemed real once it passes peer review and is published in a reputable medical journal. Where are these medical journals that guarantee the efficacy of the muscle building supplements that these companies sell?
Now the effectiveness is in question, but you may still be wondering, "Why not try it?" The problem with trying what seems to be the best muscle building supplement is that you don't know which to try.10 Minute Trainer To win customers, companies must frequently show in their labels that theirs is the best muscle building supplement among those that are available, and so you may get confused as to which to buy. At this point, you should probably talk to a physician regarding the ingredients contained in the different supplements, once you want to practice the freedom of taking any of them.
Although curiosity is unlikely to kill in the field of muscle gaining supplements, it is likely to be costly. If many of the labels in these supplements are merely advertising ploys that encourage muscle building for skinny guys, then many of the products are unlikely to be effective. You take one product, then seeing no effect, you take another, then seeing no further effect, you take another one again. And so on. In due time you become some sort of a junkie - thus costing you broken expectations and your hard-earned money.
Suppose the supplement really, by chance, is effective in muscle gaining. You may think that it is the best muscle building supplement there is. But what are the side effects? Steroid-based supplements, for instance, are implicated in shrunken testicles, increased breast size, and earlier balding. While your muscles may grow, the other effects may be so deterring such that if you have known them before, you might have thought twice - or thrice - before taking - of you may have just not taken it at all. Side effects of other supplements, each claiming to be the best muscle building supplement, may include mood swings and acne.
The intake of such supplements also denies the importance of two things: diet and exercise. Those taking supplements may think that the pills do it all for their muscle gaining, so they may begin neglecting good dietary and exercise habits. The temptation for instant gain dispels the discipline needed to build muscles through healthy, fulfilling means. The protein-rich foods and the muscle building workout are shunned in exchange for the expectations given by pills.
Here are some commonsensical analyses though: Proper diet coupled with a planned muscle building workout can build muscles 100% of the time. Pills can build muscle by, say, 50% of the time (let's assume that it's equally likely that the best muscle building supplement pills here and there are effective or not effective, like a coin flip). Which will you take? Also, diet and workout do not pose serious health risks; some pills can do. Which one, then, will you pursue? (If you are doing well on dieting and exercising and would like to try out some supplements, again, consult a physician.)10 Minute Trainer
If you want to look for the best muscle building supplement - well, there is no such thing, and any advertisements that remind you of building your muscles through the intake of some pills are better left ignored or unheeded.10 Minute Trainer There is a titanic industry that markets products that claim to be the best in their field in building muscles, so it is sometimes difficult to turn them down, especially if we have the impression that big muscles are more pleasing to look at than small muscles.
There is also the sporting and bodybuilding segment that may get hoodwinked by grandiose claims from the muscle supplement industry and will therefore buy products thought to be muscle-building but with serious side effects. (Such products can also count as doping if athletes do not bother to check the contents of the supplements they are taking.) Magic muscle supplements? They are bunk, and there are well-known reasons why.
Companies that sell products they advertise to be the best muscle building supplement usually claim that their products are proven to be effective in a clinical setting and are guaranteed to succeed. That sounds reassuring, but it is an advertising ploy at best or at worst, drawn to gather customers by their rhetorical powers rather than by rigorous testing of the products. Also, remember that these products' therapeutic claims are not generally approved by the medical community at large, more so by the FDA, so their safety is, provisionally, questionable. And any product with questionable safety is unworthy of being bought.
As for the claims of their clinical effectiveness, they are most likely done in a company in-house setting or delegated to outside firms to skew the results to a certain conclusion. A study is deemed real once it passes peer review and is published in a reputable medical journal. Where are these medical journals that guarantee the efficacy of the muscle building supplements that these companies sell?
Now the effectiveness is in question, but you may still be wondering, "Why not try it?" The problem with trying what seems to be the best muscle building supplement is that you don't know which to try.10 Minute Trainer To win customers, companies must frequently show in their labels that theirs is the best muscle building supplement among those that are available, and so you may get confused as to which to buy. At this point, you should probably talk to a physician regarding the ingredients contained in the different supplements, once you want to practice the freedom of taking any of them.
Although curiosity is unlikely to kill in the field of muscle gaining supplements, it is likely to be costly. If many of the labels in these supplements are merely advertising ploys that encourage muscle building for skinny guys, then many of the products are unlikely to be effective. You take one product, then seeing no effect, you take another, then seeing no further effect, you take another one again. And so on. In due time you become some sort of a junkie - thus costing you broken expectations and your hard-earned money.
Suppose the supplement really, by chance, is effective in muscle gaining. You may think that it is the best muscle building supplement there is. But what are the side effects? Steroid-based supplements, for instance, are implicated in shrunken testicles, increased breast size, and earlier balding. While your muscles may grow, the other effects may be so deterring such that if you have known them before, you might have thought twice - or thrice - before taking - of you may have just not taken it at all. Side effects of other supplements, each claiming to be the best muscle building supplement, may include mood swings and acne.
The intake of such supplements also denies the importance of two things: diet and exercise. Those taking supplements may think that the pills do it all for their muscle gaining, so they may begin neglecting good dietary and exercise habits. The temptation for instant gain dispels the discipline needed to build muscles through healthy, fulfilling means. The protein-rich foods and the muscle building workout are shunned in exchange for the expectations given by pills.
Here are some commonsensical analyses though: Proper diet coupled with a planned muscle building workout can build muscles 100% of the time. Pills can build muscle by, say, 50% of the time (let's assume that it's equally likely that the best muscle building supplement pills here and there are effective or not effective, like a coin flip). Which will you take? Also, diet and workout do not pose serious health risks; some pills can do. Which one, then, will you pursue? (If you are doing well on dieting and exercising and would like to try out some supplements, again, consult a physician.)10 Minute Trainer
2012年5月9日星期三
Five 10 Minute Trainer Reasons Why You're Not Growing New Muscle
You talk the talk, and you try to walk the walk. You follow a
disciplined diet plan, scarfing down piles of chicken, rice, pasta,
eggs, and mile each day.10 Minute Trainer You hit the gym religiously and you train
longer and harder than most people around you. You're making progress,
and you enjoy being lean as you are - but the new muscle just seems to
be coming more slowly than you'd like.
It's time to beef it up. It's time to add steak, hamburger, and another other prepared method of beef to your daily diet. Start small so that your gut doesn't become too upset, but no doubt, you should be consuming 3 to 8 ounces of beef 2 to 3 times per day. Let's examine some of the benefits for the bodybuilder who is considering adding more beef to his diet.
Adequate Calories
If you're looking to gain weight, you need more calories. Beef is rich in calories. It's actually that simple!
Fats
Your body uses fats for the muscle metabolism process, and your brain and other organs work much more efficiently when adequate fats are present.10 Minute Trainer Don't go super fatty with beef, but don't resort to the nearly fat free version either!
Creatine
In case you didn't know, beef actually contains creatine! You know, that white powder that makes you thicker and bigger and stronger?
Slow Digestive Nature
If you have a high metabolism, then you probably wake up in the middle of the night hungry after you consume low-calorie, low-fat protein sources. You won't have this problem with beef, as the higher fat nature means it'll be slowly digesting all night!
Attitude Adjustment
You will never meet a calm and refrained man who chomps down beef with 3 meals each day. Rather, if you eat beef, you are more likely to be an aggressive individual, ready to tackle any obstacle that stands in your way in the weight room.
Most of the people who make serious gains in terms of muscle mass do so in what is commonly referred to as a 'clean bulk'. No, they're not eating ice cream by the gallon and woofing down everything under the sun. However, they are enjoying a bit of extra fat and calories, getting a tad sloppy as they work to add much needed mass to their frames.
Whey protein and egg whites are nice - but if you're ready to add some thick, new muscle to your frame, then beef is the way to go!10 Minute Trainer
It's time to beef it up. It's time to add steak, hamburger, and another other prepared method of beef to your daily diet. Start small so that your gut doesn't become too upset, but no doubt, you should be consuming 3 to 8 ounces of beef 2 to 3 times per day. Let's examine some of the benefits for the bodybuilder who is considering adding more beef to his diet.
Adequate Calories
If you're looking to gain weight, you need more calories. Beef is rich in calories. It's actually that simple!
Fats
Your body uses fats for the muscle metabolism process, and your brain and other organs work much more efficiently when adequate fats are present.10 Minute Trainer Don't go super fatty with beef, but don't resort to the nearly fat free version either!
Creatine
In case you didn't know, beef actually contains creatine! You know, that white powder that makes you thicker and bigger and stronger?
Slow Digestive Nature
If you have a high metabolism, then you probably wake up in the middle of the night hungry after you consume low-calorie, low-fat protein sources. You won't have this problem with beef, as the higher fat nature means it'll be slowly digesting all night!
Attitude Adjustment
You will never meet a calm and refrained man who chomps down beef with 3 meals each day. Rather, if you eat beef, you are more likely to be an aggressive individual, ready to tackle any obstacle that stands in your way in the weight room.
Most of the people who make serious gains in terms of muscle mass do so in what is commonly referred to as a 'clean bulk'. No, they're not eating ice cream by the gallon and woofing down everything under the sun. However, they are enjoying a bit of extra fat and calories, getting a tad sloppy as they work to add much needed mass to their frames.
Whey protein and egg whites are nice - but if you're ready to add some thick, new muscle to your frame, then beef is the way to go!10 Minute Trainer
2012年5月8日星期二
5 10 Minute Trainer Weight Training Mistakes That Can Limit Your Gains
Weight training is the best way to build strength and definition
and give your metabolism a boost at the same time. But do it the wrong
way, and you'll limit your gains. Even worse, you could end up with an
injury that'll keep you out of the gym for weeks. Weight training is
more than just picking a weight and lifting it as many times as you can.
Here are five weight training mistakes that can keep your muscles from
growing and increase the risk of injury.10 Minute Trainer
Not Moving Through the Full Range of Motion
Many people sacrifice form so they can lift heavier. They arch their backs, swing the weights and don't move the weights through their full range of motion. You'll get the most benefits from a weight training workout if you lift lighter at first until you master the proper form. When you don't move your body through the full range of motion on an exercise, you're depriving your muscles of the stimulation they need to grow and become stronger. Stop trying to impress everyone at the gym by lifting heavy. Instead, blow them away with your perfect weight lifting form.
Using Momentum
Another way people cheat, many without being aware of it, is they use momentum. This usually happens when they try to lift a weight that's too heavy. You'll get more benefits if you lighten up. This allows you to focus on moving the weight in a controlled manner before increasing the weight. Concentrate on feeling your muscles move through their full range of motion of the exercise. This makes it difficult to use momentum. You won't be able to lift as heavy, but you'll ultimately get greater benefits if you choose a lighter weight, slow down and concentrate on controlling the movement. Once you've mastered form, gradually increase the weight.
Lifting Too Light
You need to gradually increase the challenge to get strength gains. Muscles grow when they're progressively overloaded. If you do twelve reps of an exercise using good form and the last two reps feel easy, it's time to increase the weight, but do it by no more than 10% to reduce the risk of injury. To stimulate the muscle to grow, the last two reps should feel difficult, and it should be a real struggle to complete the final one. Too many people get into a comfort zone where they don't continue to challenge on their muscles. Then they wonder why they don't see results. Don't let that happen to you.10 Minute Trainer
Not Resting
This is another common weight lifting mistake. If weight lifting builds strength, more must be better. Right? When you lift weights you create microscopic tears in your muscle fibers. They have to be repaired to get muscle growth. This happens when you supply your muscles with the right nutrients and with adequate periods of rest. Never train the same muscles within 48 hours. Give them time to repair and recover so you can enjoy the benefits of having a stronger, more defined body.
Letting Complacency Set In
Muscles adapt to any workout you throw at it. If you've been doing the same exercises for six weeks or more, your body has probably adapted to your routine. This is a good time to challenge your muscles in new ways. Change your routine by adding new exercises, or change the way you're doing your current exercises.
Challenge your muscles with super-slow training where you do the exercise at a very slow tempo. Do drop sets where you complete another set or two using a lighter weight once you've fatigued your muscles with a heavier weight. Wake up your muscles with supersets where you perform exercises targeting opposing muscle groups without resting between sets. All of these weight training variations can give your muscles the extra stimulus they need to grow when you've reached a plateau.10 Minute Trainer
Not Moving Through the Full Range of Motion
Many people sacrifice form so they can lift heavier. They arch their backs, swing the weights and don't move the weights through their full range of motion. You'll get the most benefits from a weight training workout if you lift lighter at first until you master the proper form. When you don't move your body through the full range of motion on an exercise, you're depriving your muscles of the stimulation they need to grow and become stronger. Stop trying to impress everyone at the gym by lifting heavy. Instead, blow them away with your perfect weight lifting form.
Using Momentum
Another way people cheat, many without being aware of it, is they use momentum. This usually happens when they try to lift a weight that's too heavy. You'll get more benefits if you lighten up. This allows you to focus on moving the weight in a controlled manner before increasing the weight. Concentrate on feeling your muscles move through their full range of motion of the exercise. This makes it difficult to use momentum. You won't be able to lift as heavy, but you'll ultimately get greater benefits if you choose a lighter weight, slow down and concentrate on controlling the movement. Once you've mastered form, gradually increase the weight.
Lifting Too Light
You need to gradually increase the challenge to get strength gains. Muscles grow when they're progressively overloaded. If you do twelve reps of an exercise using good form and the last two reps feel easy, it's time to increase the weight, but do it by no more than 10% to reduce the risk of injury. To stimulate the muscle to grow, the last two reps should feel difficult, and it should be a real struggle to complete the final one. Too many people get into a comfort zone where they don't continue to challenge on their muscles. Then they wonder why they don't see results. Don't let that happen to you.10 Minute Trainer
Not Resting
This is another common weight lifting mistake. If weight lifting builds strength, more must be better. Right? When you lift weights you create microscopic tears in your muscle fibers. They have to be repaired to get muscle growth. This happens when you supply your muscles with the right nutrients and with adequate periods of rest. Never train the same muscles within 48 hours. Give them time to repair and recover so you can enjoy the benefits of having a stronger, more defined body.
Letting Complacency Set In
Muscles adapt to any workout you throw at it. If you've been doing the same exercises for six weeks or more, your body has probably adapted to your routine. This is a good time to challenge your muscles in new ways. Change your routine by adding new exercises, or change the way you're doing your current exercises.
Challenge your muscles with super-slow training where you do the exercise at a very slow tempo. Do drop sets where you complete another set or two using a lighter weight once you've fatigued your muscles with a heavier weight. Wake up your muscles with supersets where you perform exercises targeting opposing muscle groups without resting between sets. All of these weight training variations can give your muscles the extra stimulus they need to grow when you've reached a plateau.10 Minute Trainer
2012年5月7日星期一
Best Ways to Build Muscle
So there are by far more articles on how to build muscle fast than how to lose fat. Then there is probably the same amount again that will tell you how to do the both at the same time.
So what are the real set in stone golden rules of building muscle?
Firstly stop trying to reinvent the wheel is my number one rule. Stick to the basic compound exercises that have stood the test of time. These exercises are great for packing on good quality muscle by using large muscle groups at the same time. The science here is that during a compound exercise you are recruiting more motor units which in turn recruit more muscle fibres than isolation exercises. The more muscle fibres you can use during any given training session the more stimulus you are placing on the muscle to grow. The muscle will then grow as fast and as strong as it can to keep up with the stimulus. However all the muscle asks in return is that you give it rest in between training. I'm sure you have heard this a 1000 times, the muscle is not growing when you are in the gym. Its growing when your sat on the sofa eating your high protein meals.
So how much is enough stimulus and rest?
It's the million dollar question and one that has fitness and muscles guru's still arguing over today. However what I can say everyone agree's on is - train compound exercises before isolation exercises, make sure you then rest that particular muscle group for up to a week depending on how quickly your body heals and re-generates. You certainly wont be training it again within 72 hours, if you're looking for muscle growth. The muscle will be healing and growing stronger within this time frame, that all guru's agree on. In terms of stimulus once you have chosen your exercise for your muscle group, the most popular sets and reps range to produce hypertrophy of the muscle (where the fibres split and re-grow in mass and not density) is 10 sets of 10 reps. This form of training, called German volume training was one the staple training routines of German olympic lifting teams in the off-season. Its ability to pack on muscle is still well documented today and it is still a very popular form of training.
But what makes the muscle grow?
Well all the stimulus in the world will not actually make the muscle grow. All that does is tell the body "hey we are struggling to lift this weight on a weekly basis we need to get stronger". So muscle fibre and motor unit recruitment asks the body to grow.
What is the answer?
The building blocks of muscles are amino acids. To start building muscle, amino acid supplementation needs to happen straight after muscle stimulus has taken place. Ideally forty-five minutes to an hour after training. These amino acids come from the intake of protein. Amino acid chains are simply what your body turns protein that you digest into. These then become the building blocks of muscle. So that liquid protein shake that you drink straight after a work out has the potential to become solid tangible muscle, something you can see and use. I think you will agree the body is amazing, it can take an outside source of nutrition and turn it into solid muscle that can then be used to move heavier weights at a higher intensity, amazing.
What is the best protein?
Well again the fitness gods pretty much agree on whey protein being the fastest absorbing and best quality protein to give your body after a workout. Whey being a milk protein compound "curds and whey".
Also have a think about this.
When is the longest period of your day when you go with out food? When your asleep right? Now when is your body most likely to grow, heal and repair itself? When your off-line right? So at night you need a different kind of protein. Say you sleep for eight hours, you will need a protein that is slow release through out those eight hours. The best slow release protein is again dairy based its called casein and is found in high amounts in cottage cheese or you can buy it as a powder
In conclusion, If you combine all the above you are well on your way to building muscle.
I can help you with all aspects of personal fitness training. Whatever your needs or your personal training history, i can help you achieve your goals.
Fat/weight loss - Muscle gain/muscle tone
Sport-specific strength and conditioning - Bootcamps
Kettlebell training - Caveman training - Tyre & hammer training
MMA strength training & fitness drills - Muay thai training & fitness drills
So what are the real set in stone golden rules of building muscle?
Firstly stop trying to reinvent the wheel is my number one rule. Stick to the basic compound exercises that have stood the test of time. These exercises are great for packing on good quality muscle by using large muscle groups at the same time. The science here is that during a compound exercise you are recruiting more motor units which in turn recruit more muscle fibres than isolation exercises. The more muscle fibres you can use during any given training session the more stimulus you are placing on the muscle to grow. The muscle will then grow as fast and as strong as it can to keep up with the stimulus. However all the muscle asks in return is that you give it rest in between training. I'm sure you have heard this a 1000 times, the muscle is not growing when you are in the gym. Its growing when your sat on the sofa eating your high protein meals.
So how much is enough stimulus and rest?
It's the million dollar question and one that has fitness and muscles guru's still arguing over today. However what I can say everyone agree's on is - train compound exercises before isolation exercises, make sure you then rest that particular muscle group for up to a week depending on how quickly your body heals and re-generates. You certainly wont be training it again within 72 hours, if you're looking for muscle growth. The muscle will be healing and growing stronger within this time frame, that all guru's agree on. In terms of stimulus once you have chosen your exercise for your muscle group, the most popular sets and reps range to produce hypertrophy of the muscle (where the fibres split and re-grow in mass and not density) is 10 sets of 10 reps. This form of training, called German volume training was one the staple training routines of German olympic lifting teams in the off-season. Its ability to pack on muscle is still well documented today and it is still a very popular form of training.
But what makes the muscle grow?
Well all the stimulus in the world will not actually make the muscle grow. All that does is tell the body "hey we are struggling to lift this weight on a weekly basis we need to get stronger". So muscle fibre and motor unit recruitment asks the body to grow.
What is the answer?
The building blocks of muscles are amino acids. To start building muscle, amino acid supplementation needs to happen straight after muscle stimulus has taken place. Ideally forty-five minutes to an hour after training. These amino acids come from the intake of protein. Amino acid chains are simply what your body turns protein that you digest into. These then become the building blocks of muscle. So that liquid protein shake that you drink straight after a work out has the potential to become solid tangible muscle, something you can see and use. I think you will agree the body is amazing, it can take an outside source of nutrition and turn it into solid muscle that can then be used to move heavier weights at a higher intensity, amazing.
What is the best protein?
Well again the fitness gods pretty much agree on whey protein being the fastest absorbing and best quality protein to give your body after a workout. Whey being a milk protein compound "curds and whey".
Also have a think about this.
When is the longest period of your day when you go with out food? When your asleep right? Now when is your body most likely to grow, heal and repair itself? When your off-line right? So at night you need a different kind of protein. Say you sleep for eight hours, you will need a protein that is slow release through out those eight hours. The best slow release protein is again dairy based its called casein and is found in high amounts in cottage cheese or you can buy it as a powder
In conclusion, If you combine all the above you are well on your way to building muscle.
I can help you with all aspects of personal fitness training. Whatever your needs or your personal training history, i can help you achieve your goals.
Fat/weight loss - Muscle gain/muscle tone
Sport-specific strength and conditioning - Bootcamps
Kettlebell training - Caveman training - Tyre & hammer training
MMA strength training & fitness drills - Muay thai training & fitness drills
2012年5月6日星期日
The Real Truth About Getting Six Pack Abs
If you want great six pack abs but are not convinced that you
could ever achieve having them then think again! Anyone, and I really
mean anyone, can get great looking six pack abs, but the time it takes
to get them will always vary for each individual because it will
primarily depend upon how high their body fat percentage levels are, and
the amount of effort they are willing to put into achieving their goal.
One thing is for certain, there are no short-cuts, getting a six pack
and a muscular body will take a lot of hard work and 100% dedication and
cannot be achieved overnight...if this doesn't sound acceptable to you
then you don't need to read any further and you had better start getting
comfortable with your body being the shape it is because it isn't going
to change without effort!
So...Honestly, Can Anyone Get Six-Pack Abs Regardless of Body Fat Percentage Levels?
Here's the honest truth, it will take someone who is 100 pounds overweight exactly the same time to get a six pack as it would take someone who is 10 pounds overweight if the exact levels of exercise are performed and the exact same diet is used, but...and this is a big but, the person who was only 10 pounds overweight will be able to see their six pack whereas the person who was extremely overweight cannot see their six pack because it will still be hidden beneath a thick layer of fat!
This is why individuals who have a higher body fat percentage will need to place more emphasis on getting rid of fat than targeting the ultimate goal of building muscle. Of course, both lowering BFP and building muscle can be done simultaneously but it stands to reason that the more body fat an individual has the longer it will take to see the desired results.
How Quickly Can Six-Pack Abs Be Obtained?
Again, this depends primarily on how much fat needs to be lost and the effort applied to doing so. If we take someone who is 30 pounds overweight for example, who is following a good workout routine 5 or 6 days a week, a low fat, high protein diet and cardiovascular fat burning exercises to speed up fat loss then we would be looking at achieving goal at around the twelve week mark. For someone who is not overweight, or just slightly overweight, it would take less time and obviously, for those who need to lose more than 30 pounds, it will take longer.
What is the Best Way To Go About Building Abs?
First of all, let's get one thing straight, although the six pack, or abdominal muscle group, is focused on in this article, you cannot simply target this group of muscles. In order to have the best abs possible you must work on, and build, all the body's muscle groups and the best way of doing this is by following a good muscle development program. You must ensure the program you decide to use not only provides you with adequate training information with sensible training schedules to help you build muscle quickly and safely but combine this information with a diet plan and fat burning cardiovascular workouts.
You can of course devise your own training and diet plan if following a program feels too restrictive for you, some people have been successful doing it their own way but, for the vast majority of people, following a program which has been devised by an expert is the far quicker and painless option and will generally offer a much higher success rate, talking of success...
What Are Your Chances Of Success?
When all is said and done, far more people who try to get a six pack or develop a muscular physique fail miserably, not because they are following the wrong program (although this does happen!) but because they lack the motivation to carry their training through. However, if you have the determination to see things through and you put in the required effort there is no reason why your success shouldn't be guaranteed.
So...Honestly, Can Anyone Get Six-Pack Abs Regardless of Body Fat Percentage Levels?
Here's the honest truth, it will take someone who is 100 pounds overweight exactly the same time to get a six pack as it would take someone who is 10 pounds overweight if the exact levels of exercise are performed and the exact same diet is used, but...and this is a big but, the person who was only 10 pounds overweight will be able to see their six pack whereas the person who was extremely overweight cannot see their six pack because it will still be hidden beneath a thick layer of fat!
This is why individuals who have a higher body fat percentage will need to place more emphasis on getting rid of fat than targeting the ultimate goal of building muscle. Of course, both lowering BFP and building muscle can be done simultaneously but it stands to reason that the more body fat an individual has the longer it will take to see the desired results.
How Quickly Can Six-Pack Abs Be Obtained?
Again, this depends primarily on how much fat needs to be lost and the effort applied to doing so. If we take someone who is 30 pounds overweight for example, who is following a good workout routine 5 or 6 days a week, a low fat, high protein diet and cardiovascular fat burning exercises to speed up fat loss then we would be looking at achieving goal at around the twelve week mark. For someone who is not overweight, or just slightly overweight, it would take less time and obviously, for those who need to lose more than 30 pounds, it will take longer.
What is the Best Way To Go About Building Abs?
First of all, let's get one thing straight, although the six pack, or abdominal muscle group, is focused on in this article, you cannot simply target this group of muscles. In order to have the best abs possible you must work on, and build, all the body's muscle groups and the best way of doing this is by following a good muscle development program. You must ensure the program you decide to use not only provides you with adequate training information with sensible training schedules to help you build muscle quickly and safely but combine this information with a diet plan and fat burning cardiovascular workouts.
You can of course devise your own training and diet plan if following a program feels too restrictive for you, some people have been successful doing it their own way but, for the vast majority of people, following a program which has been devised by an expert is the far quicker and painless option and will generally offer a much higher success rate, talking of success...
What Are Your Chances Of Success?
When all is said and done, far more people who try to get a six pack or develop a muscular physique fail miserably, not because they are following the wrong program (although this does happen!) but because they lack the motivation to carry their training through. However, if you have the determination to see things through and you put in the required effort there is no reason why your success shouldn't be guaranteed.
2012年5月4日星期五
Muscle Building Diet - Gain Muscle Naturally
If you are looking to gain muscle naturally, you need to
concentrate on effective exercises and proper nutrition. You can gain
muscle without the use of supplements or pills. In fact, many
supplements have unwanted side effects, and have much more negative
effects as compare to positive ones.
Exercise can not create the body you want without diet changes. Eliminate processed foods that are full of fat and sugar, and take proper diet, lean meats, fruits, vegetables, grains, dairy and eggs. A variety of protein is needed to build muscle naturally. Many experts recommend consumption of 1 to 3 grams of protein per kilogram of weight. So if your weight is about 80 kg, you should consume between 80 and 240 grams of protein daily depending on your diet. With all the extra protein, make sure to drink plenty of water.
To gain muscle mass without any kind of risk, you have to take care of several things. It is important to watch your diet and do not neglect the contribution of protein. Athletes spend more energy and should eat little more, but avoid eating much fat. You should strict to your diet plan because your body has a higher energy expenditure and structural repair should go constantly. For this reason, the intake of protein should be somewhat higher than normal ratio (0.7 grams of protein per kilo of body weight per day) because the muscular effort produces a higher protein destruction. If you are very thin, eat a handful of nuts as an snack, high in calories and essential fatty acids that can improve your hormonal production.
The last principle to gain muscle naturally is consistency. The results do not appear if you start a routine and leave after every two months. Choose a routine, set your time and stick to it. According to Dr. Jackie Berning of the University of Colorado, United States, those who are very thin and want to grow in size should consume higher percentage of calories, but in parallel it is important to influence muscle growth following intensive training routine and plan.
Gain muscle naturally is not a very easy task, but you can achieve the goals with proper diet and self dedication. Your overall health will improve, your energy will increase and you will find a new energy level boost in your self. You don't need to take dangerous supplements that are harmful for your health.
Exercise can not create the body you want without diet changes. Eliminate processed foods that are full of fat and sugar, and take proper diet, lean meats, fruits, vegetables, grains, dairy and eggs. A variety of protein is needed to build muscle naturally. Many experts recommend consumption of 1 to 3 grams of protein per kilogram of weight. So if your weight is about 80 kg, you should consume between 80 and 240 grams of protein daily depending on your diet. With all the extra protein, make sure to drink plenty of water.
To gain muscle mass without any kind of risk, you have to take care of several things. It is important to watch your diet and do not neglect the contribution of protein. Athletes spend more energy and should eat little more, but avoid eating much fat. You should strict to your diet plan because your body has a higher energy expenditure and structural repair should go constantly. For this reason, the intake of protein should be somewhat higher than normal ratio (0.7 grams of protein per kilo of body weight per day) because the muscular effort produces a higher protein destruction. If you are very thin, eat a handful of nuts as an snack, high in calories and essential fatty acids that can improve your hormonal production.
The last principle to gain muscle naturally is consistency. The results do not appear if you start a routine and leave after every two months. Choose a routine, set your time and stick to it. According to Dr. Jackie Berning of the University of Colorado, United States, those who are very thin and want to grow in size should consume higher percentage of calories, but in parallel it is important to influence muscle growth following intensive training routine and plan.
Gain muscle naturally is not a very easy task, but you can achieve the goals with proper diet and self dedication. Your overall health will improve, your energy will increase and you will find a new energy level boost in your self. You don't need to take dangerous supplements that are harmful for your health.
2012年5月3日星期四
Six Pack Abs Advice
In today's times, every man dreams of getting a visible six pack,
whether the reason is for their own health or to impress others
(usually the latter). No matter what the motivation is, there is no
simple way to obtain a six pack. Individuals must be willing to exercise
and monitor what they consume, even if that means giving up some of
their favorite snacks. If a person does the necessary work, he or she
will get the desired results.
As obvious as it seems, you can't avoid exercising if you want to get a visible six pack. It's always beneficial to do ab exercises, but a person should be wary of which exercises they choose to perform. Many "ab exercises", especially the ones found on the Internet, works the hips more than it works the abdominal muscles, so a good ab exercise should minimize the movement of the hips and maximize the contraction of the ab muscles. An example of a misrepresented ab exercise is the sit-up. When a person does a sit-up, his lower back will arch, which works the hip flexors more than abs and will increase the risk of damaging the back muscles.
Instead of a full sit-up, a more effective ab exercise is the crunch. With proper form, people should be able to feel their abdominal muscles contract every time they go up, and no other muscle should be used to assist the crunching motion. A more specific crunch exercise which is very popular and effective is the bicycle crunch, where a person lies on the ground and pretends to pedal a bike, and with his hands placed behind their head, touches his elbow with the opposite knee every time it comes back. As you can tell in this exercise, the person's hips remain stationary, and the abdominal muscles are the only muscles keeping the person in the crunch position.
In addition to exercising, a person must also watch their calorie intake. For a person to get a visible six pack, he or she must reduce their body fat, and one way to do that is to consume less calories. The average person must lower their body fat to a minimum of at least ten percent for the six pack muscles to start becoming noticeable. Once the body fat level is down to seven percent, then the six pack really starts to take form and display itself. One must keep in mind, consuming fewer calories does not mean to starve oneself. People can still the same amount of food, but they must change their diet so that they only consume lean meat and fiber. This means even fruits like peaches are unacceptable. Although it may seem hard initially, all changes become easier with time.
In retrospect, getting a six pack is definitely not an easy task. It requires a tremendous amount of dedication to stick to a purely healthy lifestyle, but the effort will all be worth it when your six packs starts to appear.
As obvious as it seems, you can't avoid exercising if you want to get a visible six pack. It's always beneficial to do ab exercises, but a person should be wary of which exercises they choose to perform. Many "ab exercises", especially the ones found on the Internet, works the hips more than it works the abdominal muscles, so a good ab exercise should minimize the movement of the hips and maximize the contraction of the ab muscles. An example of a misrepresented ab exercise is the sit-up. When a person does a sit-up, his lower back will arch, which works the hip flexors more than abs and will increase the risk of damaging the back muscles.
Instead of a full sit-up, a more effective ab exercise is the crunch. With proper form, people should be able to feel their abdominal muscles contract every time they go up, and no other muscle should be used to assist the crunching motion. A more specific crunch exercise which is very popular and effective is the bicycle crunch, where a person lies on the ground and pretends to pedal a bike, and with his hands placed behind their head, touches his elbow with the opposite knee every time it comes back. As you can tell in this exercise, the person's hips remain stationary, and the abdominal muscles are the only muscles keeping the person in the crunch position.
In addition to exercising, a person must also watch their calorie intake. For a person to get a visible six pack, he or she must reduce their body fat, and one way to do that is to consume less calories. The average person must lower their body fat to a minimum of at least ten percent for the six pack muscles to start becoming noticeable. Once the body fat level is down to seven percent, then the six pack really starts to take form and display itself. One must keep in mind, consuming fewer calories does not mean to starve oneself. People can still the same amount of food, but they must change their diet so that they only consume lean meat and fiber. This means even fruits like peaches are unacceptable. Although it may seem hard initially, all changes become easier with time.
In retrospect, getting a six pack is definitely not an easy task. It requires a tremendous amount of dedication to stick to a purely healthy lifestyle, but the effort will all be worth it when your six packs starts to appear.
2012年5月2日星期三
10 Minute Trainer Review And Features Analysis
The 10 Minute Trainer Exercise Bike is unlike exercise bikes from the past. Schwinn has always put out quality products, but this bike, while affordable, steps it up a notch. Gone are the days when you needed to tighten a bolt to increase resistance. Everything is done automatically by computer on this model.
Unlike old-style stationary bikes, this upright model feels like a real bicycle. There are six exercise programs. A cool feature is that multiple people can enter their information, including your age and weight, and the computer keeps track of progress. This information includes total calories burned, total distance ridden, number of workouts, average speed, and more. These preset workouts can be customized for each user.
For a bike, the seat is very comfortable, and adjusting it for any size person is simple. The handle bars adjust easily as well. The bike is quite heavy, but conveniently comes with wheels on one of the bases to make it easy to move. There is a holder for your drink of choice, whether that is water or Gatorade. A non-slip pad is provided for your MP3 player of choice, and it comes with built-in speakers to plug it in. 10 Minute Trainer There is also a spot to put a magazine or book if that's how you like to pass your time while working out.
One of the coolest features is a two-speed fan, which is a vast improvement on the old models, which had a one-speed fan that you couldn't even tell was running. Also, the heart rate monitors are conveniently located on the handle bars, which means you don't have to interrupt your workout like you would on older models. The pedals are also very comfortable, with straps so your feet don't slip when you get overly tired.
Assembly is quite simple, with directions in both Spanish and English. It comes with tools, so there's no need to dig around to find wrenches and screwdrivers in strange sizes. Average assembly time is about 45 minutes, which is really good for such a complicated product.
Overall, the 10 Minute Trainer Exercise Bike is a high quality product, with all the features necessary to make it your exercise bike for many years to come. It is sturdy, user-friendly, easy to assemble, and not overly expensive. If you want an exercise bike with all of the bells and whistles of a more expensive model, then this is for you.
2012年5月1日星期二
Is The Rack Workout Station Effective?
When it comes to losing weight and getting fit, everyone wants to
get from point A to point B in as straight of a path as possible. No
one wants to waste their time with useless exercise gimmicks and
methods.
The Rack is another "as seen on TV" exercise device that is catching attention. However, since consumers are fed up with being ripped off, many are skeptical of its effectiveness. Does The Rack all-in-one gym work, or is it a glorified granny walker?
First, in order for an exercise device to be effective, it needs to do a good job at giving you a workout and it must challenge your endurance, your strength, or both. For example, dumbbells are effective in that they put stress on your muscles, which forces your muscles to become stronger so that they can adapt to the load they are having to lift. Treadmills are effective in that they provide a controllable surface to run on, and challenge your endurance.
To challenge your strength, The Rack relies on your own bodyweight and its own weight to provide resistance. The Rack weighs around 30 lbs. For some of the exercises, it is used like a barbell for curls, shoulder presses, squats and more.
Many of the exercises rely on your bodyweight to challenge your muscles. There are several grip positions for different variations of push-ups. The Rack can also be used for dips, pull-ups, and several ab exercises. There are wheels on it so exercises like ab rollouts can be done.
The Rack folds into 3 different positions so that a variety of bodyweight exercises can be performed.
Honestly, to judge whether or not The Rack is effective or not it would really depend on what your goals are. If your sole goal is to build muscle, then there are far better options out there. In terms of muscle building, this isn't the thing to get. Dumbbells and weight machines work best for that. To build muscle you need to stay in the 8-12 repetition range and you must be 1-2 reps away from muscle failure when you finish a set.
This isn't ideal for bodybuilders because the resistance it provides is limited to your body weight and The Rack's weight. However, for the average person using it, they will still build some muscle. Their muscle growth will be limited. They will only put on enough muscle for them to handle the load they are using. Once their muscles can handle the load of their body weight, and The Rack's 30 lbs, growth will stop.
The Rack is another "as seen on TV" exercise device that is catching attention. However, since consumers are fed up with being ripped off, many are skeptical of its effectiveness. Does The Rack all-in-one gym work, or is it a glorified granny walker?
First, in order for an exercise device to be effective, it needs to do a good job at giving you a workout and it must challenge your endurance, your strength, or both. For example, dumbbells are effective in that they put stress on your muscles, which forces your muscles to become stronger so that they can adapt to the load they are having to lift. Treadmills are effective in that they provide a controllable surface to run on, and challenge your endurance.
To challenge your strength, The Rack relies on your own bodyweight and its own weight to provide resistance. The Rack weighs around 30 lbs. For some of the exercises, it is used like a barbell for curls, shoulder presses, squats and more.
Many of the exercises rely on your bodyweight to challenge your muscles. There are several grip positions for different variations of push-ups. The Rack can also be used for dips, pull-ups, and several ab exercises. There are wheels on it so exercises like ab rollouts can be done.
The Rack folds into 3 different positions so that a variety of bodyweight exercises can be performed.
Honestly, to judge whether or not The Rack is effective or not it would really depend on what your goals are. If your sole goal is to build muscle, then there are far better options out there. In terms of muscle building, this isn't the thing to get. Dumbbells and weight machines work best for that. To build muscle you need to stay in the 8-12 repetition range and you must be 1-2 reps away from muscle failure when you finish a set.
This isn't ideal for bodybuilders because the resistance it provides is limited to your body weight and The Rack's weight. However, for the average person using it, they will still build some muscle. Their muscle growth will be limited. They will only put on enough muscle for them to handle the load they are using. Once their muscles can handle the load of their body weight, and The Rack's 30 lbs, growth will stop.
So what is The Rack effective for? It's absolutely perfect for weight loss and getting lean!
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