vineri, 23 iulie 2010
vineri, 2 iulie 2010
What Are The 3 Critical Exercise Routine Success Factors?
by: Jeremy Markum
The 'Rule Of 3' Meets Pareto's '80/20'--And You Get Fit Faster As A Result!
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and more energy.
So, naturally, we all look for the �best� diets and the �best� training routines to bring us closer to that six-pack...ideally, in the least amount of time possible�
...Oh yeah--and we don�t want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new �estimated 1-rep max� for 27 different exercises? Puh-leeze.
So what�s the solution?
Well, if you don�t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time�
(which is like, what? about 45 minutes a day 3-4 times a week if you�re lucky?) ...It�s OK--you�re human! I do this stuff for a living, and I don�t spend much more time than that myself.
Introducing: �The Rule Of 3-80/20 (Principle)"
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that�s me).
And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD! (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA...
Yeah, so I�m ripping off the Pareto Principle and the Rule Of 3--but you�ll forgive me real quick when you see how this applies to your exercise routine.
Now that I�ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.
Simple huh?
But maybe you need some clarification, so here goes�
Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total # Of Sets.
So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).
When you can�t improve on your chosen parameter, pick a different one and repeat.
That�s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to �improve on your chosen parameter.� At the bottom of this article, you'll get your wish! But first...
Sufficient Intensity Explained:
Make sure you�re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you�re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.
Cardio and aerobics have health benefits no doubt, but if you�re really looking for �bang-for-your-fitness-buck�, and you�re short on time, then stick with resistance training. It�s the only kind of exercise that builds muscle and boosts your metabolism permanently--not just during your workout.
Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a "Tao Of Functional Fitness" devotee who relies solely on portable exercise equipment--like Fitness Bands--and their own bodyweight), but it doesn�t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.
Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.
Intelligent Evolution:
This is just another term for �periodization� or �cyclic training.� Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that�s required to intelligently evolve.
But over the long haul, you sometimes need to dramatically change your workout protocol. There�s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you�re more concerned with the Amount Of Work Per Unit Time you perform (i.e. �Strength� vs. �Density").
Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you�re on to something!
joi, 1 iulie 2010
Build Muscles And Smash Plateau For Beginners
by: Chris Chew
Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention. But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.
Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don't even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.
Here are your free fitness tips.
Fitness Tip #1
Take A Break
This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.
Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.
Fitness Tip #2
Are you training too often?
If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn't repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn't sufficient time for the body to recover. Try to have one day rest between each weight lifting day.
If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.
Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!
Fitness Tip #3
Are you using the correct weight lifting techniques?
If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don't laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.
In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. This is called progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than 12 reps the weight is probably too light and it is too heavy if your muscles fail you in less than 5 reps. You may wish to consult your physical fitness trainer on the correct form and technique for each exercise.
Fitness Tip #4
Are you using free weights?
Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build as much muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines has its uses, but for beginners and for smashing plateaus, use free weights.
Fitness Tip#5
Workout with compound exercises
Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles . Bench presses, dead lifts, squats, and barbell curls amongst others are fantastic compound exercises . For example, when you squat , all the muscles in your lower body get a workout and that alone is about 60 percent of your overall musculature . Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout. To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym .
Fitness Tip#6
Are you working out your legs?
Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes large. Surely, you've heard of chicken legs! Just because leg training can be brutal, it doesn't give you reason to hide your legs in your pants. To get that super hero X-frame, pepper your routine with squats . A word of caution though: compound exercises such as dead lifts, squats, and bench presses must be done in excellent form and a spotter is highly recommended. This is where your physical fitness trainer will come in handy as your spotter. If not, injuries are bound to happen and that may put you permanently out of the gym.
Fitness Tip#7
What are you eating?
Muscle building requires protein - the more, the better. Meat, especially red meats and fish, are the best source. It is in your food that your body will draw nutrients from, for strength and necessary fats for joint and organ protection.
To have massive muscle gain and help in muscle preservation , you need about 2-3 grams of good protein per kilogram of your body weight . If you want to get serious about muscles , you may need to supplement them with protein shakes . Eating a meal and having a protein shake immediately after your workout also maximizes the window for rapid absorption of nutrients. This is important as you need to feed the muscles now that you have damaged them. You should also 6 small meals a day so your muscles are constantly fed throughout the day. This will help rev up your metabolism to burn fat too. This will tremendously help you in your build muscle lose weight program. Remember to take your protein shake half an hour before you workout too.
Fitness Tip#8
How about Carbs?
Glycogen is the main energy source for any muscle-building exercise. The body stores whatever carbohydrates you eat as glycogen and muscles use it to give you energy during your workout. After an intense workout, do consume carbohydrates immediately to replace the used glycogen. You can even indulge in high glycemic carbs such as ice creams and white bread as these will turn into insulin and shuttles nutrients such as protein to your muscle cells quickly.
Fitness Tip #9
And Fats?
Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectionaries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.
Fitness Tip#10
Water Water is essential.
Water is essential. It is the most underrated macronutrient. You need at least eight glasses of water every day but when you exercise , you lose even more water because of the sweating. So drink before, during and after your workout. Weigh yourself before and after the workout, and compensate for the loss by drinking at least 16 ounces of fluid for every pound or half a kg lost.
Fitness Tip#11
Creatine
While meats are the best source for creatine, which is a nutrient that helps speed up muscle gain and power you up during workouts, those who do not get enough from their regular diet must be supplemented. Creatine puts volume into your muscle cells and gives you that muscle pump thus your muscles feels tighter, look bigger and overall illusion of superb muscularity . It also helps to prevent muscle breakdown.
Fitness Tip#12
Glutamine
When supplemented, it may help bodybuilders reduce the amount of muscle wasting away or used up as energy. It also helps in muscle recovery.
Fitness Tip #13
Do you change your routine?
The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your routine every 6-8 weeks. For example, instead of working out your chest muscles at the start of your workout, work your back muscles instead. You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.
marți, 22 iunie 2010
Cycling Your Way To Fitness
by: C.J.Gustafson
Stationary Bikes - Still A Top Choice For Overall Fitness
In all the craze over new fangled fitness equipment, the exercise bike often gets overlooked. Stationary bikes have been around for many years, which can lead some people to think they are outdated or not as effective as newer types of equipment. But for many people, exercise bikes provide a fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight.
Stationary exercise bikes provide all the benefits of riding a bicycle. They provide good cardio workouts, have much less impact on knees, hips and other joints than walking or running, and can be used at any time it�s convenient. Most stationary bikes have manual or computerized controls to allow you to adjust resistance and speed. Many also come with heart monitors and cardio workouts already programmed in. There is a huge selection of price and style, and stationary bikes tend to be the most affordable cardio exercise machine.
Plus, with a stationary bike, you don�t have to worry about traffic, dogs, or bad weather. You can exercise in the convenience of your own home and even watch television or read a book while you bike. Try doing that on the bike path at the park!
Types of Stationary Bikes
Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.
A recumbent bicycle, sometimes called a �bent,� is a type of stationary bike that is more laid back�literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort later.
Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout.
Popular Models & Prices
Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under $200 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at many department stores.
Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from $200 up to $1500 and provide the broadest range of selection for the average person. Some popular models include Tunturi F520 (recumbent), Vision Fitness R2000, and several models from Schwinn, the popular bike manufacturer.
More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over $1500. Lifecycle 5500HR and 5500RHR (recumbent) are popular choices among those who are serious about their workout or have a healthy budget.
Other popular manufacturers of exercise bikes include Nordic Track, Reebok, Weslo, Keys, Fitness Quest, and Edge.
Compared To Other Equipment
All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas.
In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion.
Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training.
In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike.
vineri, 14 mai 2010
Five Ways to Fit Fitness Into Your Life
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Five Ways to Fit Fitness Into Your Life
�Rick DeToma
Everyone is pressed for time these days. It does not have to mean that fitness can't be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.
People often have an all or nothing idea about exercise. They feel that if they can't fit in an hour of exercise that they will do nothing instead.
Successful exercisers make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.
If you are struggling to fit exercise into your day, try these fitness tips:
1. Tackle one body part per day and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach your goal.
2. Exercise while you watch TV. (Don't just sit there, DO something.) Why not do some crunches, or leg extensions while watching the tube? How about some lunges? Anything yo can do in a gym sitting down, you can do at home sitting down in front of the tube.
3. Superset your workouts. Put two exercises together and perform them one after another with no rest in between. You can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.
4. Combine 2 moves into 1. Any time you perform a lower body exercise and your arms are not involved you miss out on a time-saving opportunity.
Try performing a lunge with a curl, or lateral raise. Or a squat with on overhead press.
You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.
5. Circuit training. Select a number of exercises for your entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2-3 circuits.
People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise.
It's not about finding the time to exercise, it's about MAKING the time to exercise. No matter how busy you are. It's always better to do something than nothing.
The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.
Five Ways to Fit Fitness Into Your Life
�Rick DeToma
Everyone is pressed for time these days. It does not have to mean that fitness can't be a part of your life. In as little as 10 minutes a day, you can begin to make positive changes to your body.
People often have an all or nothing idea about exercise. They feel that if they can't fit in an hour of exercise that they will do nothing instead.
Successful exercisers make fitness an important part of their lives. Try scheduling your time to exercise like you would any other appointment.
If you are struggling to fit exercise into your day, try these fitness tips:
1. Tackle one body part per day and perform as many reps as it takes to reach failure. Or set a rep goal for yourself and do as many sets as it takes to reach your goal.
2. Exercise while you watch TV. (Don't just sit there, DO something.) Why not do some crunches, or leg extensions while watching the tube? How about some lunges? Anything yo can do in a gym sitting down, you can do at home sitting down in front of the tube.
3. Superset your workouts. Put two exercises together and perform them one after another with no rest in between. You can either do a mixed superset of an upper and lower move combined, or you can choose two opposing muscle groups like chest and back.
4. Combine 2 moves into 1. Any time you perform a lower body exercise and your arms are not involved you miss out on a time-saving opportunity.
Try performing a lunge with a curl, or lateral raise. Or a squat with on overhead press.
You could create an entire workout around this concept and divide up your body parts and exercises so that you keeps things fresh.
5. Circuit training. Select a number of exercises for your entire body and perform them as a circuit with little or no rest in between. Repeat as time allows for 2-3 circuits.
People will always find excuses to not exercise. These tips show you how to fit exercise into the busiest of schedules and get the benefits of regular exercise.
It's not about finding the time to exercise, it's about MAKING the time to exercise. No matter how busy you are. It's always better to do something than nothing.
The information contained in this article is strictly for informational purposes and is not intended to provide medical advice. If you are sedentary or over 40 please get clearance from a doctor before starting an exercise program.
miercuri, 21 aprilie 2010
luni, 19 aprilie 2010
Beginner�s Guide to Fitness
by: Diana Keuilian |
| What to do when you are ready to get into shape! So you are finally ready to turn from your couch potato ways, and trade your T.V. remote in for a dumbbell! Congratulations, and welcome to the wonderful world of fitness! I commend you on your resolve to lose weight and get into shape! Now where do you begin? These days there sure is a lot of talk about diet and fitness, whether it is a new diet pill or piece of exercise equipment. It is enough to make your head spin, and certainly enough to confuse the beginner. Take a deep breath, and follow these simple tips to go from being a fitness beginner to a pro! TIP #1: GET MOVING The first thing you need to do, as a fitness beginner, is to start moving! I mean this literally. Get up, and walk out your front door. Now walk down the street. Now turn the corner. Keep going! Do you get the picture? Start introducing your body to fitness by going on walks. These walks will probably start out slow and short, but before you know it they will be brisk and long. Try to work up a sweat as you tour the neighborhood. Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed. These walks will get you to start burning calories each day, and will also begin to build your cardiovascular endurance. TIP #2: STRETCH Once you become a pro at walking, you will need to add something new to your routine. Stretch before and after your walks. Start by reaching down to touch your toes and holding it for 30 seconds. You will feel tightness on the backs of your legs, in your hamstrings. Now place your palm against a wall at chest level and turn your body away from it. As you hold this for 30 seconds you will feel a stretch in your chest. Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it should be your priority to stretch these muscles out. You will be pleasantly surprised at what this will do for your posture! TIP #3: CLEAN YOUR DIET Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat. In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries! It is time to clean up your diet, so you can continue on your fast track to fitness. � Rule #1: No more fast food. Fast food is cheap, available, and quick, but it is far from healthy. You are better off avoiding it completely. � Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body needs the nutrients found in these foods, and they will fill you up without empty calories. � Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will keep your metabolism high all day, and turn you into a calorie-burning machine! TIP#4: JOIN A GYM After you have mastered walking, stretching, and have started to clean up your diet, you are ready to join a gym. Don�t be intimidated or scared of this concept, the gym is a friendly place where people go to burn calories and build muscle! Find a local gym that has a convenient location near your home or work place. The key to making your gym membership worth its monthly dues is to use it consistently. Go to the gym no less than three times a week. While you are there begin a resistance training program as well as a cardiovascular program. TIP #5: FIND A BUDDY There is no better motivator to get you to the gym than knowing that someone is there waiting for you. If you find yourself slacking off in your workouts, or skipping the gym, a workout buddy might be just what you need. Find a friend with whom you share similar fitness goals, and become workout buddies. Agree to meet three times a week at the gym, and encourage each other throughout your workout. You will find that this makes workouts motivating and fun. There you have it, all you need to know to get yourself up off the coach and into a healthy, fit lifestyle! Making the decision to get into shape will be the best one you make in your life, and I wish you all the best. To your health! About the author: Diana Keuilian, Certified Personal Trainer, and author of �Avoid The Freshman Fifteen�, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.comto learn more. She is also the head Fitness Trainer for the nation�s leading online fitness site www.HitechPersonalFitness.comand board member of www.HitechTrainer.comLearn more at www.Keuilian.com Circulated by Article Emporium |
luni, 5 aprilie 2010
miercuri, 31 martie 2010
Bodybuilding Training Tips � From a Champion!
by: Greg Ryan |
| Twenty two years ago I feel into the world of bodybuilding by accident. I had absolutely no discipline, determination or confidence in myself. After many championships, Television shows, movie star clients and successful businesses here are a few training tips that have kept me going all these years. 1. MORE THAN JUST LOOKS: Realize exercise is more than just having a great physique. It is about strengthening the mind and heart and soul. 2. KEEP THE BIG PICTURE IN MIND: You will have good days and bad days. One day at a time attitude. 3. BE SOLD OUT! No matter if you are a competitive bodybuilder or just one who does it for a hobby, be sold out for life to exercise. 4. LEAVE YOUR EGO AT THE DOOR. This one will be hard for most of you to do. But to be a champion, you have to get rid of your ego. Your mind is your biggest competitor. In order to improve on your health you need to not be self serving. 5. KNOWLEDGE IS POWER: If you think you know everything, forget, stop right now. You never will. Continue to learn all the time. Most importantly, share your knowledge. 6. HAVE FUN: Most people in bodybuilding are wound way to tight. Loosen up a little. 7. ASK FOR HELP: If you do not know something, ask someone who does. 8. MORE IS NOT BETTER: Put time limits on your workouts. 9. HAVE VARIETY: Never be afraid to change your exercise routine around. 10. HAVE SYNERGY: Incorporate all areas of fitness. Low body fat levels are more important than the size of your biceps. What every your goals are remember the big picture. You are in this for life, even when the body is not were you want it to be. About the author: Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert. LOSE WEIGHT IMMEDIATELY! Discover the common sense way to lose weight with out dieting that the doctor�s DON�T want you to know. FREE MINI COURSE click here www.resolutions.bz Circulated by Article Emporium |
Abdominal Exercise Equipment That Really Works
by: C.J.Gustafson |
| It�s All About the Abs Abdominal Exercise Equipment That Really Works There have been many studies and reports about how our society as a whole has grown heavier and chubbier. The stomach, in particular, has become a trouble spot for many people. This is due in part to the fact that many of us have desk jobs where we rarely use our stomach and abdomen muscles. For others, this is where the excess fat, brought on by the fast food and extra beers, settles in our bodies. Whatever the reason for our big bellies, there has been a host of gadgets and exercises to help do away with stomach flab. Some of these techniques and equipment work better than others. This article will help you sort through the hype. Before beginning a discussion of abdominal exercises and equipment, it is important to point out that even the best ab machine will not help you loose fat in your stomach area. Abdominal exercise equipment can tone and shape your muscles, but the only way to loose the fat is to consume more calories than you take in. Exercise will help you do this, but it is a total body process, not targeted to certain areas. It is also important to note, that for many people, a flat stomach is not in their genetics, even if they are in good physical shape. Some stomachs have a small curve, and all the crunches in the world won�t change that. However, the exercises and equipment discussed below will help tone, strengthen and define your abdominal muscles. Abdominal Exercises & Equipment There are many different types of ab exercisers and equipment. One of the most effective of these, the Roman Chair, is not strictly an ab machine. It is a common piece of equipment found at the gym but it can be used to perform a very effective ab exercise. The Roman Chair is a somewhat taller machine with two stationary, parallel arms and a straight, padded back. There is nothing to sit on. When working on abs, the best way to use this piece of equipment is to place your forearms flat on each armrest, with your back firmly against the padding. You should have the Roman Chair set high enough that your legs dangle straight down when you are in position. Then slowly bring your knees toward your chest as far as you can go and hold for a few seconds before extending them to the beginning position. This exercise was number two in a San Diego State University survey that ranked the top abdominal exercises and equipment. According to the survey, the best ab exercise is the Bicycle maneuver. Many of you are probably familiar with this fun exercise. We�ve been doing it since we were kids in gym class, and it turns out, the bicycle is one of the most effective exercises for working those abdominal muscles. To do the exercise correctly, lie on a mat and press your lower back flat. Put your hands beside your head. Tighten your abdominal muscles and bend your knees toward your chest until they are at about a 45-degree angle. Bring your right elbow in contact with your left knee. Then alternate with the opposite knee and elbow and repeat. You should feel it in your sides and abs. Leg Crunches are similar to the Bicycle, but with crunches, your torso does most of the movement. Lie on the mat again with your lower back pressed flat. Place your hands at your sides or by your head, whichever is more comfortable. Be sure not to put any pressure on your arms or you will take away from the effectiveness of the exercise. Lift your legs straight up above your head and bend your knees slightly. Squeeze your abdominal muscles and then lift your torso up off the mat toward your knees. Return to the original position with your back flat on the mat. Relax your abdominal muscles and then repeat. Remember to breathe during the exercise. Crunches can also be done on an exercise ball and many feel it is more effective than standard crunches. You sit on the ball and place your feet on the floor about a foot apart. Roll back carefully on the ball until you are lying with your back fully extended on the ball. Tighten your abdominal muscles and raise your trunk off the ball to about a 30-degree angle. Return to the extended position and repeat. Exercise balls are one of the most versatile and effective pieces of fitness equipment relative to their cost. Another low cost equipment alternative is a stretch band. These are just what they sound like, a stretchy band made of lycra, nylon or sometimes rubber. Sometimes called resistance bands, they allow you to work one muscle group while the resistance of the band stabilizes the opposing muscles. It is good for stretching and strengthening muscles and is often used with beginners and those who have experienced an injury. If you are looking for something a bit more high-tech, there are several pieces of equipment made especially to work the abs. There are the Ab Crunch Machine and the Back and Ab Machine. Both of these pieces of abdominal exercise equipment have been designed to support the lower back and the neck. They also come with adjustable resistance settings. The Ab Slider, Ab Wheel, and Ab Trainer are other examples of equipment designed to target abdominal muscles. As with most types of fitness equipment, their effectiveness often is dependant upon correct usage and, in some cases, combining them with other abdominal exercises. It is important to fully research the equipment and read instructions before using. The quest for six-pack abs and flat stomachs has intensified over the past few years. In response, the fitness industry has resurrected some old, faithful exercises, developed new and improved versions, and even created equipment specifically to target abdominal muscles. Combine these top abdominal exercises with an overall exercise routine and a healthy diet, and chances are you will loose the flab and have a stronger, more shapely mid section in a matter of months. About the author: About the Author: C.J. Gustafson is a successful freelance fitness writer for http://www.fitness-n-exercise-equipment.com, your complete shopping guide for home fitness equipment, treadmills, elliptical machines, exercise bikes, ab machines, and weight training equipment. Copyright 2005 Fitness-N-Exercise-Equipment.com Permission is granted to publish this article on your site only if the author's byline is included and all links are hyperlinked. Circulated by Article Emporium |
50 Motivational Tips for Exercise and Weight Loss
by: Ray Kelly |
| No matter who we are, we all have days when we just do not feel like exercising. The weather might be grey, you�ve had a busy day, or you might just be bored with your program. Whatever the reason, you just don�t feel like it! It�s on these days that we need that extra motivation. I�ve been exercising regularly for most of my life so I�ve had plenty of those days. To get me through, I�ve compiled a list of tactics to help motivate me. Read something inspiring! It could be a biography, quote, poem, or song. Use other people�s experiences to give you that lift. Start a walking group! It's more social and you all get to feed off the motivation of each other. Think of exercise as a menu rather than a diet! Make a list of activities and choose 1 each day. Use a training journal! By keeping track of your activities you can see the improvements in your fitness week to week. Start an interest or hobby that requires physical fitness! It could be bushwalking, rock-climbing, tennis, golf, or scuba-diving. If you require physical fitness to enjoy the activity you will be more inclined to train for it. Increase your incidental activity! This is the amount of activity you do in your normal course of your day, the activity not generally classed as exercise. You could: walk to work, take the stairs instead of the elevator, get up to change the channels instead of using the remote, or play with the kids for 15 minutes per day. Try cross-training! If your exercise program is always the same then break it up with one session per week of swimming, bike riding, jogging, sprints, or circuits. You could even play a different sport and use it as a training session. Use a Personal Trainer! Personal trainers can provide motivation as well as training variety. Use an exercise video! If exercising in public places is not for you, then try training at home. There are many forms of training available on video including: boxing, aerobics, pilates, and yoga. Just start! You will always be able to find excuses not to train so don't think about it, just walk out the door. Listen to music! Put on the stereo or use a walk-man. Music certainly helps the time go faster. Watch TV! Most fitness centers currently have a cardio theatre where you watch your favorite shows whilst you work out. Read about the benefits of exercise! We all know that exercise is good for us but do you know why it is? Reading a reputable publication on exercise can inform you of the great ways exercise can improve your life. It's more than just being able to walk up those stairs! Don't complicate things, make it simple! You don't have to find a fitness centre or join a Tai Chi group. Just find a nice park and go for a walk or run. Create a list of reasons you want to be healthy and read it regularly! It may be to improve health, play with the kids, or trek through India. Whatever the reasons write them down. About the author: This is just 15 of the 50 motivational tips I have collected. To see the rest go to: http://www.free-online-health.com/weight-loss-motivation.htm Circulated by Article Emporium |
12 Secrets for gaining mass
by: Scott White |
| If You really want to gain size stop reading articles out of magazines and find a trainer that knows what they are doing. Eat organically, you are what you eat (if you give yourself a 59 cent hamburger you are giving your body 59 cent muscles that makes you look like garbage.) Eat According to your metabolic type, "the metabolic typing diet" Lift mainly in the 8-12 rep range Your tempos should range from 3-1-3 to 4-1-4 and no more You total time under tension for each lift should only last 60 sec or less (this is because you want to produce as much Testosterone and Growth Hormone. Don't lift longer than 45 min per workout, less at a higher intensity equals more. This would be different if you were on pro-hormones or juice, because of the recover time. You shouldn't be performing any cardio Lift according to your genetic makeup and your muscle fiber type if you tend to be more of an endurance athlete you will do better lifting a little higher reps, if you are more of a speed athlete you will do better lifting a little lower reps heavier weight. Supplements and other things can help in achieving mass, as we all know what the pros use and most amateurs lifting in the gym. Though follow science it can do way more for you than just taking some pill. Mass is easy to gain when you lift correctly, don't waste years trying to reach your goal when you can invest in a trainer that can get you tons of results now. And if they don't get you results fire them immediately Words of wisdom work harder Less is more Scott White Personal Power Training www.personalpowertraining.net About the author: Scott White is a certified personal trainer and nutritionist located in Scottsdale, Arizona. For more information about nutrition and fitness, reach Scott at or swhite@personalpowertraining.net. www.personalpowetraining.net. www.traineru.com www.usfitnesstrainer.com www.azfitnesstrainers.com www.cafitnesstrainer.com Circulated by Article Emporium |
10 Health Fitness Tips
by: Michael Fortomas |
| More than any other time in history, people are all trying to have the best, healthiest body possible. The health and fitness industries are making billions of dollars every year on herbal supplements, fitness equipment, gyms, and special diets. If you watch TV or read magazines, there is always some intriguing commercial asking for money to help you get into shape. Now that you have made a commitment to take care of your body, both internal and external, it is critical to your overall health that you do it the right way. Here are some tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life � all the smart way! 1. Bicycling When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites. 2. Jogging or Walking Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness. 3. Swimming Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout. 4. Tennis Anyone Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable. 5. Dancing Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. 6. VCR If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent. 7. Abdominal Crunches While you may not end up with a washboard stomach, you can do some things to get your abdomen in better shape. Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. In other words, do ten crunches, wait a minute, do ten more, wait a minute, and then do the final ten. As you get accustomed to these, you can increase both the number of sets and reps. 8. Squats Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down. This usually takes some practice but within a short period, you will enjoy the benefits. 9. Tricep Press Having firm arms is something that many people focus on when exercising. For an Overhead Tricep Press, standing on the floor with your feet about two feet apart, knees slightly bent, you will extend your arms over your head. Keep your elbows locked and then very slowly lower your hands behind your head. You want to do this with some type of weight, but small weights like one to five pounds. If you do not have weights of your own, you can hold a one-pound of vegetables, which will work perfectly. 10. Get to the Gym Working out at home is a good option and for some people, they are committed enough to actually make it work. However, for the majority of people wanting to get into shape, the inspiration, competitiveness, and encouragement received from working out in a gym is the way to go. Although it will require a small investment, make the decision to find a gym that offers state-of-the-art equipment, qualified staff, and fun classes where you can enjoy working out. By taking care of your body through good health habits and fitness, you will live a happier, better, and longer life! About the author: Michael Fortomas is a teacher of Biology and a freelance journalist - writing about health, the environment and development - issues he cares deeply about."101 Ways to Get in Better Shape and Stay That Way!"! is a thoroughly researched free ecourse on tips for both health and fitness that will help you lose weight, discover ways to maintain a better healthy lifestyle, and be in the best shape of your life � all the smart way! http://1source-body-health.com/ Circulated by Article Emporium |
"9 Simple Tips To Keeping Fit"
by: Donald Baligad |
| by Donald Baligad As promised, today's article covers 9 SIMPLE ways to stay on track with your fitness plan. (You do have one, right?) These few tips alone *can* help you stay focused when the going get a little rough. Here they are. 9 tips for your fitness toolbox. Mix-n-match. Read one a day. Have fun! Tip 1) TUMMY TONER In addition to your workout regime, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food. Tip 2) TRY A TRAINER Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week at eDiets.com. Or search your favorite online engine for free fitness forums and chat away. Tip 3) PRACTICE YOUR POSTURE Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking. Stand up straight! Chest out and up. Shoulders back. Keep good posture. Tip 4) VARIETY Vary your routine during the week. Alternate days that you do cardio work on days when you don't do your other workouts. Tip 5) ROUTINE Also vary your routine. Research shows that a body can adapt to the same routine over a 4 to 6 week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But "change" something. Tip 6) WARMING UP & COOLING DOWN Don't forget to warm up with some stretches before diving into your exercises in both cardio and strength training. You only need about 5 to 8 minutes. And target the muscle groups that you'll be using. A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period. The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout. Tip 7) FOCUS From Aesop to the old Kung-Fu movie, here's a tip: focus on the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary, to maintain your concentration and proceed slow and steady. Tip 8) KEEP A JOURNAL Keep a diary, journal or some type of record of your progress. Note which exercises you're using for which muscle groups, the number of repetitions and intensity. Track your diet here, too, if you'd like. Then set goals for yourself and update them regularly. Tip 9) R&R Don't forget that "All work and no play�" saying. Rest and relax. Work different muscle groups on alternate days. Donald Baligad Editor, "Healthier Living Today" Copyright 2005. All Rights Reserved. -------------------------------------------- Healthier Living Today - Keeping You Up To Date With The Latest Health and Weight Loss Tips and Secrets Each Week! To subscribe, send a blank email to: hlt@getresponse.com -------------------------------------------- P.S. Attention Newsletter Publishers and WebMasters! You have my permission to REPRINT the above article, as long as you include the "resource box" following my signature above. About the author: Donald Baligad is the Editor of, "Healthier Living Today" - Keeping You Up To Date With The Latest Health and Weight Loss Tips and Secrets Each Week! To subscribe, send a blank email to: hlt@getresponse.com Circulated by Article Emporium |
7 Must Know Facts to Build Your Strength Training Routine
by: Lynn VanDyke |
Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels. 1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time! 2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest. 3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights. 4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn't expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards. 5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout. 6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible. 7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance. By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body. About the author: Lynn VanDyke is the proud owner of http://strength-training-woman.com You may receive your free strength training log and routines by visiting her site. Her newest ebook has been voted the ##1 fitness ebook on the net. Learn more about it by visiting http://strength-training-woman.com/31-no-holds-barred-answers.html Circulated by Article Emporium |
6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment
by: Tom Storms |
| I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy. Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn�t too thrilled about taking the time to drive to the gym anymore. I do have a life, you know. Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up his or her workout. I didn�t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals. But I have to tell you about my new favorite place in the world to workout. My home studio. In fact, I like it so much that I recommend that everyone train at home if a gym membership isn�t up your alley. It�s got everything in it that I want, and everything that I need to successfully train. AND get this it didn�t cost me an arm and a leg. Training at home has been so successful for me and some of my clients, I�ve set up an online facility that will allow me to personal train anyone in their home. You can give it a look at www.thebodymatrix.com. The greatest part about it is you don�t even need equipment if you don�t have any. Bodyweight workouts are phenomenal for conditioning and weight loss. Obviously, if your goals are more specialized, some equipment may be necessary. Consider this. How much do you have to spend each year for a health club or gym membership? Now add up all the years you�ve gone to the gym and all the years you will go to the gym for the rest of your life. That�s a big chunk of change! When you think about it, it makes total sense to buy your own equipment and do it at home. There�s no drive to the gym. No waiting. No annoying sales people. You can listen to the music that you want to (or put a TV in the gym for cardio training). Oh, and the best part is that it�s always open. Want to get in a good workout on Christmas day. You can. Here�s the tricky part. You can�t just go out and buy whatever equipment seems popular on TV or in magazines. Do that and you�ll be unhappy in less than a month. You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals. The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time. 1. Define your personal fitness goals as specifically as you can. For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you�re going. Do you want to get stronger? Do you want to build muscles? Lose weight or reduce your body fat? Increase endurance? Reduce stress? Are you preparing for a sport? All the above? Without knowing that you could end up spending more money than you need to on equipment that you�ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. 2. How much space are you willing to devote to your home gym? If you�ve only got a 5 x 5 space at home, you�re really going to have to be efficient. Don�t expect to fit large pieces of fitness equipment into such a small space. Be realistic. Maybe it�s time to clear out the room you�re using for storage or that corner of the garage that is just wasted space. Maybe you�ve got some space, but you�ll need to make your gym a little more portable so you can store it away when it�s not in use. 3. Familiarize yourself with your options on types and brands of exercise equipment. Find out what you�ll be comfortable with. Would you invest in a house or car without looking at several options or a test drive? Remember, this is an investment in you. There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells. Check out equipment on the Internet or in catalogues. Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying. Believe me this is time well spent. When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won�t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won�t use. 4. Consult with a fitness professional. Take advantage of a professionals �in the trenches experience� and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you. Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment. You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount. 5. Always buy top quality equipment from a reputable retailer. Yes, it costs more money, but as the saying goes, �You get what you pay for�. This is so true when it comes to exercise equipment. Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards. Buying top quality equipment will last you a lifetime. If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment. I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships. 6. Utilize local retailers as much as you can. While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous. You end up spending more than if you shopped at your neighborhood retailer. There is also an issue of maintenance. Even the best equipment can experience the occasional breakdown. Try getting a mail-order company to service your equipment. It�s not easy. Your local retailer can usually resolve your problems in no time at all. There you have it. These recommendations will help you tremendously. Please keep in mind that it�s just not as easy as it seems, but it is worth the extra time especially when you�re making such a serious investment in yourself. That�s why I encourage you to seek the help of a fitness professional. If you�re sick, you go to the doctor. If you�ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You�re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don�t know exactly, but I encourage you to make the investment in yourself � in your quality of life � by hiring a qualified professional to educate you and help you get started. If I can be of any assistance to you, please don�t hesitate to call me. I�m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to �sell� me, so I wouldn�t try that on you). Please visit my web site at www.personaltrainingfitness.com and subscribe to my newsletter, or call me to schedule an appointment at to obtain any additional information you may need. Thank you. Yours in good health, Tom Storms, CPT, Personal Trainer, Fitness Consultant www.personaltrainingfitness.com (775) 224-7155 info@personaltrainingfitness.com P.S. If you would like a FREE consultation to determine your fitness equipment needs don�t hesitate to call me. I�d be happy to help you. If you purchase some home fitness equipment, I�ll also give you a FREE consulting session to introduce you to your new home fitness equipment. NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk. About the author: Tom Storms is a nationally certified personal trainer / fitness consultant from the American Counsel on Exercise. Tom has been training private clients full time for the last 12 years. Specializing in online personal training from his web site; www.personaltrainingfitness.comTom offers his services and resources worldwide Circulated by Article Emporium |
6 Fun Fitness Activities...
by: Kathy Burns-Millyard |
| Exercising and staying fit doesn't have to mean hard work. Simply being active will help you get or stay in good shape. So with that said, here are some enjoyable activities that can help with your fitness goals too. Bicycling When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites. Jogging or Walking Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities. Swimming Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout. Tennis Anyone? Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable. Tip: Raquetball is sort of a "one person tennis". If you don't have someone to play tennis with, or you aren't feeling sociable, try raquetball instead. Dancing Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness. Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies! VCR If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent. And one of my personal favorites... Yardwork! Whether you're pulling weeds, planting flowers, mowing the grass or chopping wood: All of these activities can help you get into better shape. Don't cheat yourself though. Using a riding mower to cut the grass won't help you use the muscles or get your blood pumping ;) So go out and get active, have fun, and work on getting or staying fit too! About the author: © 2004 Kathy Burns-Millyard and The Health and Fitness Information Network - A large and growing health portal featuring quality health and fitness articles, tips, news, advice and resources. Visit http://www.health-and-fitness-information.comnow and get subscribed to our RSS feed so you'll have the newest articles as they're published! This article is provided courtesy of http://www.health-and-fitness-information.com- You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact. Circulated by Article Emporium |
5 Ways To Stay Motivated
by: Tracie Johanson |
| Do you remember the day you first joined your gym? Wasn't it a great feeling, knowing that you had finally taken that first step towards living a healthier life? Making a conscious, positive decision to improve is rewarding, and hopefully we've all kept that promise to ourselves. But try as we might, it seems that there's always a handy excuse to not exercise. While gym attendance peaks around January, it slacks off every March/April as people forget about their New Year Resolutions. Summer BBQ's and vacations tend to make people stay away from the gym, and six months later holiday parties and planning to the same thing. Finally, we can all relate to those days when we simply don't want to work out! The International Health, Racquet & Sportsclub Association, a trade association serving the health and fitness club industry, reports that the average health club member in the United States spends only about 90 days at the gym per year. The goal of this article is to help you STAY MOTIVATED to exercise! It's not enough to just help you with the 'how' of exercise � we want to help you with the 'why' too! So what can you do to stay motivated? Here are five great ideas to help us all keep that inner fire burning�.. 1) Find an exercise buddy! When we know that someone else is going to meet us at the gym at a certain time, we will automatically be much more likely to show up ourselves. After all, who wants to abandon their friend? Don�t have a friend at the gym? Invite one along! She will appreciate the invitation, and will be much healthier for it! 2) Get to know people in the gym! Visiting with friends and family while we're exercising makes the time go by so fast it hardly even seems like we're doing something good for us. It's great to get out of the house or office and just have some fun with other people! 3) Talk with your doctor! We all know that exercise is good for us. From helping to prevent cancer to lowering our blood pressure to helping us fit into that swimming suit, exercise is the best thing we can do for ourselves. Even with that knowledge, it's sometimes encouraging to hear about our progress from our doctor. Here's a hot motivation tip: ask your gym for a copy of your fitness records (monthly body fat analysis and measurements) and then share that information with your doctor. He or she will be so happy that you're exercising, and will encourage you to continue! 4) Chart your progress! The CEO of a Fortune 500 company once said "What gets measured gets done", and that advice is as good for us as it was for that business. Take the time to keep a food journal, an exercise log, or simply write down your fitness goals. Post it where you will see it every single day (on the 'fridge, in the car, on the mirror, etc.). Life is just so busy these days, a constant visual reminder of our goals may be just the motivational push we need. 5) Give yourself a reward! Sometimes the 'big picture' can be too intimidating. For example, if you have 80 pounds to lose it's tempting to think "It�s too much! I shouldn�t even try." That�s one of the biggest motivation-killers out there, so combat those discouraging thoughts by rewarding yourself for smaller accomplishments. Treat yourself to a manicure when you lose that first five pounds. Buy a new outfit when you've lost ten pounds. Take a mini-vacation when you're halfway to your goal. Give yourself small rewards for achieving smaller goals, and guess what.....many small steps make up a long journey! Before you know it, you'll have accomplished your overall goal! There are many other ways to give yourself the motivation to succeed. Try some of these tips today � the only thing you have to lose is the fat! About the author: Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/for more information. Circulated by Article Emporium |
5 Sure-Fire Tips To Save You $1000's On Your Home Gym
by: Dean Iggo |
| It always amazes me when people say "Home Gyms are expensive! I just don't have $1000's of dollars lying about" These people obviously haven't looked very hard because nowadays home gym equipment doesn't have to cost 2, 3 or even $4000 dollars. Below are 5 great alternatives that won't cost you the earth but can do just a good a job as many of the commercial fitness equipment found in local gyms. 1. Dumbbells For resistance weight training you can't go past dumbbells for their practicality and versatility. You can perform any number of exercises with dumbbells that even the more expensive weight machines can't do. These days you can get adjustable dumbbells which allow you to use add or remove weight from a single dumbbell with a simple pin, just like with traditional pin loaded weight machines. This feature means you don't have to buy different weight dumbbells for different exercises and you save on floor space which can be used for cardio equipment like ellipticals or treadmills. You can easily get a good quality quick change dumbbell set for less than $500. At that price you'd be silly to spend money on larger, muscle specific equipment even if you did have extra cash floating around. 2. Remanufactured A lot of people these days are buying remanufactured exercise equipment, and for good reason. Remanufacturing involves taking a used machine and completely restoring it with new parts to make it look, feel and function like a new machine. Often the only part of the equipment that is not brand new is the frame. By buying remanufactured or refurbished fitness equipment you can realistically save 50% off the normal, new retail price. 3. Used Buying used or second-hand equipment can be a cost effective way of setting up your home gym. The only problem is you don't know how the previous owner treated the machine and if it has any problems. The last thing you want is for the machine to breakdown 6 weeks after buying it and finding out that it's not covered by warranty. Sometimes the actual machine may seem like a bargain but future unforeseen expenses may make you regret your purchase. If at all possible get to test drive the machine and ask about the warranty. 4. Buy direct from the factory Some online stores offer factory direct fitness equipment. By doing this you cut out the middle man and save big time. Remember just because it is cheap doesn't mean its poor quality. With so much competition online these days online suppliers are cutting costs to get market share. That means more money in your pocket!! 5. Added bonuses from reputable online suppliers Some online suppliers will include free shipping with their products. This can greatly reduce the cost of piece of equipment if you add delivery to it. Also make sure you check out the machines warranty. You can save yourself a lot of heart ache down the road if you make sure you're covered by a decent warranty which included motor, parts and labor. Look for at least 6 months for parts and labor and 1 year for the motor for remanufactured equipment and 1-2 years parts, labor and motor for new equipment. Now that you are armed with this information go and have a look around yourself you'll be surprised at what you find! About the author: Dean Iggo is a keen fitness enthusiast and home gym user. He is also the webmaster of http://www.home-gym-buyers-guide.coma website providing unbiased home exercise equipment tips and reviews. Circulated by Article Emporium |
5 Quick and Easy Fun Ways to Get in Shape
by: Emily Clark |
Getting and staying in shape doesn�t have to be dull and boring! Try some of these fun fitness activities to make your workout time more enjoyable. MUSICAL EXERCIES � Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones. FUN IN THE SUN � Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you�ve been dying to try and some frozen berries in your carryall for breaks and have a �sense�-ational time. FITNESS CLASSES � Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once. VCR / DVD � Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home. GYM / FITNESS CENTER � Dig out those coupons you�ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy! JOURNALING � Spice up your logging routine with an inexpensive new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit. So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that �All work and no play makes Jack a dull boy� stuff. Workouts plus play make Jack a fun, fit boy! The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program. About the author: Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics. Circulated by Article Emporium |
5 Big Reasons to Buy Adjustable Dumbbells
by: Dean Iggo |
| Just imagine if you could replace a room full of weight machines with one piece of fitness equipment without it costing you an arm or a leg! Well adjustable dumbbells might just be the solution you've been looking for. Adjustable dumbbells are one of the best investments you can make in your home gym. If you still need convincing, check out the following 5 reasons why you need to grab your own adjustable dumbbell set. 1. Range of exercises One of the main advantages of dumbbells over traditional weight machines is that you can perform a number of different exercises without changing machines. You can easily change from doing bicep curls to tricep kickbacks just by changing your body position. So instead of buying 4 different machines to get a total body workout you just need one adjustable dumbbell set. 2. Price If you look around today you could easily spend $1000's of dollars on different pieces of exercise equipment just to work different muscle groups. Surprisingly you can get a set of adjustable dumbbells for only $200-$300 depending on the weight of the set. Considering the range of exercises you can perform this is fantastic value for money! Compare this price to your local gym membership and you'll quickly see why this is such good value. 3. Convenience of adjustability This is what makes adjustable dumbbells so great and what differentiates them from traditional dumbbells. By using a simple quick change pin you can instantly change from one dumbbell weight to the next. Think of it like a pin loaded weight machine but with dumbbells. Because you change the dumbbell weight with a pin you don't need a room full of dumbbells which can get in the way and cost a lot of money. 4. Space Unlike traditional dumbbells which need a dumbbell rack and lots of space to store, adjustable dumbbells sit on a stand so can be tucked away in the corner of a room. That way you can leave more space for the larger fitness equipment like ellipticals or treadmills. If you have been putting off building your home gym because of a lack of space you now have no excuse!! 5. Maximum Muscular development Dumbbells, also known as free weights, are the best for maximizing muscular development. Because they are less stable than machine weights you have to use more muscles (stabilizing muscles) to help support the weight and exercise with proper form. If you have every tried performing both a traditional bench press and a dumbbell press you'll know that using dumbbells are a lot harder. A person who can bench press 200lb x 8 reps with a traditional bar might only be able to do 160lb (80lb per hand) x 8 reps with dumbbells simple because you have to work harder to stabilize the weight. So there you have it. What excuses do you have now? Make a smart decision and put adjustable dumbbells at top of your home gym priority list. About the author: Dean Iggo is a keen fitness enthusiast and home gym user. He is also the webmaster of http://www.home-gym-buyers-guide.coma website providing unbiased home exercise equipment tips and reviews. Circulated by Article Emporium |
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