Archive for Workout

10 Most Effective Ab Workout

These ab workouts are the most effective way of strengthening the muscles.

1.  Windshield Wipers – Lie on your back with your arms stretched on each side. Lift the legs without bending the knees until the body is in 90% position. Move the legs from left to right and vice-versa, doing the action like that of the windshield wipers. Repeat the process up to 10 times.

2.  Knee Tucks – Using an exercise ball, place the body into a plank position wherein the shins are over the ball. Roll the ball forward to the upper body. The abs will be tightened this way.

3.  Front Plank over the Ball – Place the elbows on a flat bench while the feet is resting on an exercise ball. Allow the body to be parallel to the floor by contracting the abs. hold on to this position up to 60 seconds.

4.  Ball Crunches – Lie on the ball with the mid lower back. Place both hands behind the head. Lift the torso by contracting the abs. Curl up with the ball steadily remaining on its place. Repeat up to 10 times.

5.  Reverse Crunch – Lie down on a flat bench. Bend the knee to form 90% and the upper leg should also be 90% to the torso. Hold on to the upper part of the bench above the head. Roll the body up until the knees reaches the elbows. Hold the position up to 3 seconds. Do these ab workouts up to 10 times.

6.  Knee Drops – Lie on the floor with knees bended up to 90% and the upper legs bended up to 90%. Place the ball between the knees. Stretch the arms on each side with palm facing upwards. Move the legs to left side until it almost reach the floor and go to the other side. Let the abs contract throughout the process and do this without lifting the shoulder.

7.  Long Arm Crunch – Lie on the flat surface. Place the arms over the shoulder closed to the ears. Bend the knees while feet lay flat on floor. Contract the abs and then lift the shoulder blades. Lower it back to the floor and repeat up to 12 times.

8.  Elbows and Toes Plank – Lie down with face on the floor. Lift the body supporting the weight with the elbows and toes. Keep the body straight. Hold to the position up to 60 seconds and repeat up to 5 times.

9.  Russian Twist – Sit on a declined chair. The legs must be firmly placed over the pads. Position the body unto 90%. Stretch the arms with the hands clasps together. Keep the back straight and begin moving the arms from left to right side without bending it. Repeat this in a moderate speed within 60 seconds.

10.  Bicycle Exercise – Lie with back on the floor. Put the both hands to the head with fingers firmly pressed over the head. Simultaneously rotate each knee like cycling on the air while lifting the opposite shoulder. Repeat these ab workouts up to 3 sets with 12 repetitions each.

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Workout with Your Exercise Bike

 

There are numerous advantages that a bike exercise can offer. They are fat burn, cardiovascular, and muscle building. With these advantages, you should consider using the exercise bike as one of the machines in your exercise routine. However, do not restrict yourself to one type of exercise as it will make you bored. Once you are bored with exercise, there is a high possibility that you will stop exercise. On that note, mix your workout with other activities, such as jog, walk, hike and aerobic.

You can also vary your bike exercise by adding extra movements such as lunge and dumbbells. Put some variety into your exercise bike workout. This additional step will make your bike workout more interesting without compromising the benefits of the exercise. During the dumbbell movements, your heart rate will still be maintained at the exercise rate thus the workout continues.

The bike comes with some preset workouts. This feature allows you to mix the cycling with mountain biking and high resistance cycling. You can do mountain biking on your exercise bike by increasing the inclination. Do not worry if your exercise bike does not have the load and resistance setting as you can make the variation manually by changing the pace of your cycling.

Make an effort to log your exercise as from there you can monitor and increase the intensity of your workout. The log should have information on the duration, load, and the pace. The variation in the cycling pace from fast to medium to fast will give a challenge to your exercise. Remember to stay within your desired heart rate and not to over challenge yourself. If you do the variation, you should get a good exercise by only spending a 20 minutes of your time doing the cycling.

For a fat burn exercise, a 20 minutes session is the minimum to get the fat burnt. The division of the session can be a three minutes warm up and a three minutes warm down giving you 14 minutes to do the exercise.

 

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Crossfit workout for overall fitness

Crossfit workout is a new term that is focused on fitness around all disciplines and however the main aim of the workout remains on strengthening and conditioning. This workout is widely followed in gyms and fitness centers all around the world and the popularity of this workout has been continuously increasing and it has become one of the most preferred workouts among athletes, firefighters, military and law enforcement organizations. If you are living in Houston, you will find a lot of centers that offer Crossfit Houston training that is indicated by the expert on daily basis which is called WOD (workout of the day) and everyone in the gym has to do the same exercise however, the main aim of the crossfit fitness regime stays the same and that is to make people achieve fitness in every discipline may that be cardiovascular endurance, strength, stamina, power, flexibility, speed, balance and accuracy. Most likely the workout is pretty short and sometimes it even last for only 20-25 minutes and in some cases, the timings of the workout are fixed and everyone is suppose to do as many repetitions as possible in that time span, this is done in order to achieve the goal in the minimum possible time. There are a lot of benefits that you can reap by joining Crossfit Houston training.

With the help of crossfit training you will be able to achieve fitness you aim for in a much enhanced way which will include various types of exercising in order to make you more strong and flexible. Ones you start doing these workouts, there are a lot of chances that you may find it tedious at first but they are very interesting at the same time because gym trainers develop a kind of environment which doesn’t leave people bored and they find everything new to do every day. This is the one of the main reason due to which this workout is very popular among people. Another advantage of following this training is that this is not an expensive deal unlike regular gyms that can cost you good amount of money. But in this training you don’t necessarily need high end equipments because this workout involves more involvement of body in order to make best of out of it. Crossfit fitness workout is very interesting and challenging at the same time and it will help you in your daily activities as well. The training will help you to strengthen your overall body and increase its flexibility because of which it will become easier for you to do wide range of activities.

This workout has an edge over other exercises that are practiced in regular gyms because they don’t focus on your overall body fitness which is something that you will only find in crossfit workout. It is very easy to find crossfit gyms in Houston, all you need to do is to search on internet and you will come across list of gyms that offer this workout. The next thing you need to make sure is that it’s a well reputed gym and make sure you read about the gym and check their pricing, if everything appeals right to you, you are good to go!
 

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Getting the Most From Your Workout

When it comes to muscle and fitness advice, few sources actually hit the mark as it pertains to a reasonable, competent way to tailor your post workout meal and consistent eating plan. Average Joe hard-gainers everywhere are constantly blocked from reaching their genetic potential through these faulty advice channels, when instead they could be receiving constant, appreciable gains in both body composition and muscle growth.

The key to understanding how to manage your post workout meal to maximize growth, while also giving full weight to the importance of your daily eating habits, is to realize that your workout days are in many ways different from your recovery days, and should be treated as such. This realization first comes with knowledge of the physiological processes that occur when you fully exhaust a muscle or muscle group, and how this changes your biological processes for that day, and for many days to come.

The Workout Day

While a standard fat loss workout, that is designed to keep the heart rate low and constant, can prove effective at burning fat while offering significant cardiovascular benefit, the only way to cause new muscular growth is to engage in high intensity exercise. This tie between muscle and fitness is where the distinction is made between exercise and muscle building exercise. Any exercise that does not fully exhaust the entirety of a muscle group will not result in the positive hormonal cascades that lead to increased insulin sensitivity, health benefits, and the growth of new muscle.

With high intensity exercise comes a need for an increase in muscle building protein to provide for the regeneration of damaged muscle fibers and growth. An excellent example of a muscle building protein that is successful at both being present in the bloodstream during a workout, and being available to assist in recovery during the post workout window, is a supplement that contains branched chain amino acids.

Your post workout meal plan should also focus on the ingesting of simple carbohydrates to account for the deficit created when muscle are exhausted of their sugar stores during high intensity lifts. Simple carbohydrates such as dextrose are quickly absorbed by the body, resulting in a rapid intake of carbohydrates by spent muscles.

The Recovery Day

Your off days differ from those in which you challenge your muscles, in that your need for carbohydrates, especially simple carbohydrates, is greatly diminished. Instead, you should focus on increasing your fat intake, especially your saturated fat intake, to make up for the created deficit in carbohydrate. This is, of course, while keeping protein constant and keeping total calories even, if not diminished.

It’s important to note, that even if you choose to engage in a fat loss workout during an off day, consuming an increased amount of fat will not block the ability to burn fat stores. In fact, eating enough fat bolsters fat burning during exercise if sufficient carbohydrate is present in the diet.
 

When it comes to muscle and fitness advice, few sources actually hit the mark as it pertains to a reasonable, competent way to tailor your post workout meal and consistent eating plan. This tie between muscle and fitness is where the distinction is made between exercise and muscle building exercise. For more detail visit us at: http://www.complete-bodybuilding.com/
 

Insanity Workout For Seniors?

A friend of mine recently burned his way through the Insanity Workout, a 60 day incredibly intense cardio workout that you do at home, and came out the other end lean and ripped. He loved it! He lost about twenty five pounds, and now he’s moving onto Tony Horton’s P90X. He loved it so much that he impressed his dad, who has since expressed an interest in doing the same thing. So my buddy came to me, and asked if it would be alright for his dad to do the workout. His dad is in his fifties, and my friend was worried that his dad would hurt himself. So I gave him all the advice I could, and then realized that it would make a good article for all those folks who are itching to do something extreme but aren’t sure if their bodies can take it. Can seniors do the Insanity Workout, or are they better off with something lighter?

The answer to this question revolves around a basic premise that is false: that we have to do the Insanity Workout at the same level of intensity that Shaun T, the instructor, is performing it at. People see how hard and how intensely Shaun T is working out at, how hard his backup workout trainees are going, and they think they think they have to perform at the same level, that if they’re not matching them push up for push up, they’re not doing the workout right.

False. Shaun T himself says over and over again that we should stop whenever our form begins to slide. Every break he tells us to check our heart rates and make sure we’re doing alright. He constantly tells us to stop if we’re struggling, and there is the key to doing the workout right. We’re not supposed to match him jumping jack for jumping jack, there is no absolutely necessary way to do the workout. As long as you exercise at your own personal best, you’re doing the workout right. Maybe that means simply going at half speed compared to the video, maybe that means taking four minute breaks instead of thirty second ones, maybe that means standing there gasping for air as you struggle to not quit and press stop.

Regardless, anybody can do this work out if they check their pride at the door and listen carefully to their bodies, going at the pace that is right for them.

Visit Extreme Fitness Results for unbiased product reviews.

Exercise Workout: Best Practices

 

The role of health and fitness exercise in our life cannot be over emphasized as it keeps you active and brings about longevity. If we want to live long, be in good shape and stay in healthy condition, then we must learn to live a healthy lifestyle. With a growing awareness of the benefits of a healthy lifestyle, more and more people seek knowledge on how to stay fit and healthy. Below are some tips that will be useful for your healthy living.

One of the most important things that help maintain health and fitness is the food we eat. We should ensure that our diet combines the three most important categories of nutrients the body needs to function properly. We should eat more of plant based protein (beans, nuts etc) than animal protein (meat) as it contains a substantial amount of fat that can further complicate your health issues. Carbohydrates and vitamins are also essential nutrients needed by the body and should be consumed in large quantities.

Another sure way of maintaining a healthy lifestyle is for you to develop a routine exercise plan. Your energy level and the amount of time you have to spare will go a long way in determining your exercise program. Basically it needs not be extreme but any exercise that will put your heart under pressure thereby increasing your pulse for at least thirty to forty-five minutes on a daily basis is good enough. Some of the programs comprise long walk, jogging or aerobics.

Life can be really stressful especially if you do a routine job and have a family to cater for. You need to take time out to relax without any form of disturbance even if it means you have to be alone for the whole day just makes sure you do so because your health depends on it

Drink lots of water and eat lots of fruits and vegetables (the greener the better) on a daily basis as it helps detoxify your system and aids the process of digestion. We also need them so as to be able to supplement the food we eat as most of our food choices are limited to what is closest to us. More so lifestyle and terminal diseases can be avoided by cultivating a healthy eating habit which will in turn help maintain the correct body weight and rid us free radicals. Smoking and excessive drinking should be completely eliminated if we want to lead a healthy life.

For the fact that we cannot cheat nature it is highly recommended that you sleep for at least six to eight hours since it is during moments of sleep that the body is able to revitalize and replace most of the worn out cells. The body is able to recreate the strength that was used up during the day and one wakes up feeling revived.

If you are looking for more information on how to live healthy and stay fit, please log on to http://www.thestrategicsolutions.com

 

 

Michael Peter is an expert in business consultancy services including business development, marketing, finance, operations and management and internet marketing solutions.

Flex Belt ? An Effortless Workout

The needs for exercising have never been increasing at the higher rate than now. However, it seems the amount of time people can spend for it has been going in the opposite direction. People now are so busy earning money, taking care of their family. They don’t have time for themselves in general, not only for exercising. Understanding the difficulties people are facing, a company has invented Flex Belt as a solution.

Flex Belt mainly includes GelPads which are placed on your abs where most nerves are concentrated. When operated, it will send out electric signals through the GelPads to the nerves which will be able to cause all stomach muscles to contract, not only the part directly under the GelPads. Therefore, you’ll be able to reach those muscles that can’t be reached by conventional exercises.

Many users have reported that after the first session, they could really feel the contraction and soreness of their stomach. Although the belt alone won’t help you get the six-pack abs, people stated that they could see their abs much firmer and stronger. Some of them even suggested using Flex Belt as a total replacement for abs exercises such as sit-ups or crunches. As the company claims, you’ll see the results in just 4 to 8 weeks after using Flex Belt consecutively.

With those characteristics, there is hope for people who just can’t work out. They may not have time or ability to exercise due to some kind of injuries. Now, the Flex Belt can help you to be able to do so. A 30-minute session wearing it is estimated to be equivalent to 150 crunches. However, you definitely should not overdo this. When you don’t work out regularly, a session like this can be really intense that you don’t feel like to complete the session.

When it comes to buy Flex Belt, you need to be wary of other places which are the official supplier. They usually have a premium a charged because they’re retailers, they have so many other costs to cover that the official supplier don’t. Moreover, buying from other website from the Internet won’t guarantee that you get the right product. There are some kind of belts that look very similar to Flex Belt, except the fact that they do almost nothing. So, if you want to buy it, I’d suggest you to go straight to the official site to get one with most benefits and protection.

Visit my Flex Belt site for more Flex Belt reviews.

Best Workout Plans To Lose Weight

If you have seen your doctor, the first thing he or she will be suggesting are light to moderate exercises like aerobic and gym trainings. According to them, those are the best workout plans to lose weight and help in maintaining your heart rate at moderate level. 

They suggest you spend about half to one hour on those exercises for about 3 to 5 times weekly.

Before beginning this routine, you might want to consider some recent scientific research for concrete facts to prove whether  those workouts are really suitable for you based on your body condition.

If you observe most sports, you will discover that they require sudden bursts of exertion followed by recovery and then continuity. 

This is called go-stop-and-continue movement which our bodies do through various physical activities. Such as football, martial arts, swimming and tennis.

Other than that, you also need to vary whether your physical workouts have any effects on your body physically and internally. 

After years of research and studies, scientists have discovered that any excessive steady state endurance exercise – ranging within 30 minutes to an hour – only trains the heart rate at a specific level.  In simple terms, you will not get your heart fully involved.

Such workouts result in muscle wasting and may result in your body being infected with chronic diseases. However, if you try stop-and-go type of exercises, you might find your body reacts better. 

Not just in increasing anti-oxidant production but also providing a more anti-inflammatory effect and increasing your metabolic rate. That way you will be able to recover faster and respond better to various demands and stress levels.

This is all you ever need. Exercises – that trains your heart rate to increase and decrease at your pace without exerting too much of your strength – will benefit you more. Such as simple weight lifting, slow jog or walk, taichi and cycling. 

As much as it is important to exercise to lose weight, you also need to take your body condition and fitness levels into consideration. Exercises that work for others may not work well for you. To understand what works for you, it is advisable to see your doctor first before taking the next course of action.

With that being said, you should be in the better frame of mind to make wise decisions for your long-term health and wellness. Those are the best workout plans to lose weight.

If you need a step-by-step plan that will teach you the right ways to exercise and get your body into peak condition, go and get a copy of my Fast Track To Fat Loss Guide.

Cool in Capri Workout Pants

Who would not want to own a comfortable, great pair of Capri pants? You can style them up with just about anything in your wardrobe. You can dress them up, dress them down, and even sleep in them! And now thanks to the latest trend, you can work out in them.

Capri workout pants are huge right now! You can find great pair of Capri work out pants from just about every major athletic designer out there – Hardtail workout apparel, Margarita active wear, Body Angel, Bluefish and more.

Would you like to know why they are so popular? Well here are some very good reasons why, okay so not only are they convertible, they can go from the gym to lunch, to run errands, and all you would require is a change of top!

Another one, (the most important) is that they are super comfortable. Capri workout pants come in all kind of fabrics – cotton, lycra and more. And that little bit of leg that shows give you some breathability. Long pants can often be hot and stuffy during a workout, so Capri work out pants give you a chance to show a little skin and cool off those sexy legs of yours.

On a hot summer day, you’ll thank yourself for give your calves some breathing room. It’s the most versatile item you will have in your wardrobe pairing them up with just about anything, tanks, jackets, t-shirts-just to name a few. You may want to pick up some of the super comfortable, super cute tank tops and work out wear that Hardtail workout apparel has to offer.

And lastly but not least, they are flattering. Capri workout pants look good on just about everyone. In fact, Hardtail workout apparel’s rollover waist Capri works out pants were designed to do just that. With an adjustable rollover waistband, you can move the ruched waist to wherever is most comfortable and flattering to your body. It allows you to hide those love handles or extra pooches that you may be uncomfortable with.

Capri workout pants are now a staple in the modern woman’s wardrobe. Whether you have just one pair of classic black ones or a rainbow of colors and fabrics – you will definitely get your money’s worth. With their versatility, comfort and style, you’ll want to wear them anywhere you can get away with it!

Need some inspiration on styles of capri work out pants? Check out the hot styles by Hardtail workout apparel that Haute Body fitness fashions offers. With cool patterns, unique cuts and fun colors, you’re sure to find something that fits into your wardrobe.

If you want to optimize your workout, you can have Capri workout pants. Another pants that you can use is hardtail workout apparel.

Easy Workout Plan For Beginners

All of us realize that exercise is one of the best ways for you to be able to enhance your weight loss efforts. The unfortunate thing is, very few of us have the time or energy that is necessary in order to get the regular exercise that we need. Here is a simple workout plan for beginners that will help to get you started, and one that will be able to easily be incorporated into almost any lifestyle. You can use all of the aspects that are laid out in this workout plan, or just a few in the beginning.

Far too many people spend hours on the treadmill and it really does not give them all of the benefits that they need. Rather than these long-term forms of cardiovascular exercise, do some high intensity interval training. This is where you go hard for one minute, and then easy for an equal or longer amount of time. Cycle your way through this process 8 to 10 times and you will be done exercising within about a half hour. The best part is, your metabolism will stay running strong throughout the entire day.

It also helps if you vary the type of cardiovascular exercise that you are doing from time to time. Running may be beneficial, but your body will eventually get used to the exercises that you are doing. If you belong to a gym, try switching machines and going from the elliptical to the treadmill and then on to the exercise bike. You can also utilize stair climbers and rowing machines in order to really give yourself a varied workout. When you exercise in this way, you will see a difference in the way that you look very quickly.

It is important for you to make sure that you are getting some weight training exercise into your weekly regime as well. This is especially true whenever you are on a low calorie diet, as it helps to keep your body from burning the muscle that you have for fuel. Light weight training exercises is all that is necessary, and you can usually get away with doing only three or four in the session. Shoot for multi-joint exercises, such as bench press, squat, lat pull downs and similar. These work multiple muscles in the body and can help you to get more out of your exercise efforts.

Finally, get outside every once in a while and get a little bit of fresh air. If you live in a part of the country where you are able to do this regularly, you will not only see a benefit from exercising in this way, you will benefit from the sunlight as well. Walking is a low impact, very relaxing exercise that all of us can utilize. Not only does it help to burn calories, it reduces stress which is a major problem whenever we are overweight. Whenever you incorporate this in with your regular gym workouts, you will see that your exercises are easy and effective.

Visit our website for out top Workout Plan for Beginners