Bodyweight Exercises

8 Ideas To Avoid Boredom In Fitness

2007-05-22T00:57:00.000-07:00

There are a lot of benefits in trying new workouts. Not only is it more motivating to give yourself different exercises to do, but your body and social life can benefit to. You'll meet different people, and by combining outdoor and indoor activities, you can get some fresh air and have a break from noisy, sweaty, and crowded gyms.

Perhaps more importantly, our bodies become conditioned to our exercise programs. We tend to focus on specific muscles during our routines, and by changing the activity we do, we can work more muscle groups without having to think about it too much. We start to see results more quickly if we vary our program regularly.

Here are some different fitness activities to try:

Aqua fitness takes on many styles, as the four examples below show:

Aqua boxing - a combination of taebox, tai chi, karate, and kickboxing. Aqua boxing is great for cardiovascular fitness, coordination, muscle control and flexibility.

Aqua cardio - using a buoyancy belt.

Low impact aqua classes - good for those recovering from injuries. This is done in shallow water.

Aqua pilates - pilates movements are done in the water to build core strength, flexibility, coordination, and balance. If you haven't done pilates before, it might be best to try it on dry land first, as it may seem a bit harder in the water.

Check out your nearest aqua fitness center as there are no doubt more types of classes available.

Nordic walking - Even if you live in a country as dry as Australia, you can still get the benefits of a cross country ski workout. Essentially, this style of exercise mimics the gait of cross country skiing, and uses poles, but no skis, and no snow necessary. The poles make it an upper body workout as well, and the long strides are great for the legs and buttocks.

Pole dancing - This exercise is a favorite with some celebrities, including Teri Hatcher. It's a great cardiovascular workout, and helps improve confidence and body tone.

Duo training - This style of training is for two people. Each person provides resistance for the other, and you both get a workout at the same time. This is also a good way to motivate each other to stick to a fitness schedule. Now, instead of meeting for coffee or a drink, why not meet to workout together!

There are of course many other ways to add variety to our programs. Simply by adding weights to a cardio workout, using different machines, trying a different fitness DVD, or even going back to basics like using a skipping rope, cycling with varying intensity, or trying shorter workouts at a greater intensity. They key is to break any routine that your body and mind are settling into. Fitness becomes a lot more fun then, and there is nothing more motivating than fast results.

If you'd like to learn more about aqua aerobics, or perhaps you'd just like some aquatic exercise tips, click here.

Struggling to put on muscle? We've got 4 easy tips to help you really pack on size!

2007-05-10T23:04:00.000-07:00

The guys in this magazine aren't exactly small. They know how to build muscle, and they know how to keep it. But what about all those people in America who aren't professional bodybuilders? What about you? Have you been struggling just to add a mere five pounds to your frame? If so, you're not alone. There are many like you who just can't seem to pack on solid size. But don't worry--you can do something about it. You can follow the steps outlined below. They're simple, they're straightforward, and they'll bring you results!

Step #1 -- Size Up Your Meal Plan

Three square meals a day ... this diet might work great for your fiftysomething dad, but it's not gonna do the trick for you. You're a bodybuilder, and as a bodybuilder, you need more grub than the average Joe. Not just for replenishment after workouts, but for extra muscle gain too.

So forget the number three. Instead, think five, six, or even seven. That's how many meals you should be eating; every day. It might sound like a lot of calories, but a lot of calories is exactly what you need right now. Eat too little, and you'll just end up burning what you consume during workouts or regular activity--which is just what you don't want. You're in bodybuilding to get bigger, not smaller.
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Still, don't go nuts eating anything and everything in sight. Have too much junk food, and you'll just gain a bunch of soft, useless fat instead of muscle. The goal is to keep clean sources of food in your diet--and lots of them. That includes a good mix of carbs, healthy fats, and protein. As the building block of muscle, protein is absolutely essential to your diet. In fact, some nutritionists recommend consuming one gram of protein per pound of bodyweight each day. Hey, we say to consume even more. Try one-and-a-half grams of protein per pound of bodyweight each day. After all, you have no excuse to be short on the stuff. Good sources of protein can be found in chicken breasts, egg whites, tuna, and supplements--just to name a few. So stock up, and start eating.

Step #2 -- Ditch the Girly Exercises

It's OK if you've been temporarily seduced by the fancy, shiny equipment in your gym. It happens to us all. But now that you're serious about putting on mass, it's time to go back to the basics. No more machines, no more push-downs, no more cables. Just free weights, and nothing but. Why the emphasis on dumbells and barbells? Because they build your muscles in a way that can't always be done with machines. Free weights tend to mimic real-life movements, and they also help build better balance and coordination.

Some basic exercises we suggest are deadlifts, squats, bench presses, shoulder presses, and dumbell rows. But don't be doing any of this "light weight, high reps" stuff. To put on mass, you've got to go heavy. It's the best way to challenge your body and build the muscle you dream of.

Step #3 -- Get Your Z's

We all have busy schedules, and sometimes it's hard to get a solid eight hours sleep. Sometimes, we'll even stay up later, just to get another workout in. That's not always a good thing, though. Think of it this way: A good night's rest allows the muscles you've broken down in your workout to recover. This, in turn, allows you to show up for your next training session fully recuperated and ready to lift big. Long story short, if you want to put on more mass, you need to get enough z's.

Step #4 -- Use Supplements to Your Advantage

You know you have to consume a ton of calories to get bigger, but knowing and doing are two different things. It can be hard to prepare so many meals in one day--especially if your schedule is a busy one. The problem is that even one missed meal can put you behind in your massbuilding mission. Remember: You should be eating approximately six meals a day to see your best gains.

To help you with this constant demand for calories, there's MASS-TECH[TM], an advanced weight-gain formula. This scientifically based supplement contains a precise combination of ingredients, unlike that of any other weight gainer. Each serving consists of 45 grams of high-quality protein, 150 grams of energy-producing carbohydrates, and 5 grams of fiber. There are also additional support ingredients in the mix, including the proprietary blend MASS-PRO[TM], to help jump-start your gains in mass.

Get Bigger by the Day

So now you know the drill. Keep your caloric intake high, train smart, rest lots, and--just as importantly--use MASS-TECH. You won't go wrong with a foolproof massbuilding plan like this. It's one that's used by the pros, and it's one that can work for you. In no time at all, you'll forget that building muscle was ever an issue!

Lessons for legs: How to correct the most common training errors found in five key lower-body exercises - Target Training

2007-05-04T00:15:00.000-07:00

While watching the people working out beside you on leg-training days, have you noticed that although many work out religiously day in and day out, their lower bodies never seem to change? The absence of results is generally not for a lack of effort but rather because most people train ineffectively. Want to get results more quickly, exercise more safely and spend less time in the gym yourself? The key is to train smarter-not harder.

The problem is that most gym-goers learn how to weight train by watching others. They look for the people with the best builds and decide they must know what they're doing, forgetting that many fitness enthusiasts who looks good may have achieved this through a good dose of genetics rather than proper training. Before you know it, you may have picked up bad habits and poor technique just by watching others perform movements incorrectly.

Once you've ingrained a certain movement pattern into your brain, it's especially hard to break-but not impossible Let's examine the most common errors committed during some of the most popular exercises for the lower body, and explain how to fix them. We'll also provide a number of technique tips you can use as reference to ensure you're training correctly.

STEP-UP

WHAT'S WRONG: Most people perform a step-up incorrectly by pushing up from the leg that's in contact with the floor. This produces a forward momentum that causes your knee to move beyond your toes and your upper body to lean into the lift. Actually, the working leg is the one up on the bench or step. To get the most bang for your buck from this exercise, raise your body off the floor by pushing through the foot of your forward leg. Your trailing leg should touch down lightly only for balance.

FIX IT: Stand in front of a bench or step with one foot on the bench. The bench should be at a height that puts your knee in a comfortable position -- a 90-degree bend is often used as a reference point, but this may be too deep an angle for you. (The stronger you get, the deeper the angle you can work from.) Keep your kneecap facing forward and your weight distributed on all four corners of your forward foot. Now slowly step up, pushing up with the leg on the bench, extending your body into a fully upright, balanced position without locking your knee joint. Slowly lower yourself to the starting position. Do all reps for one leg before switching sides.

Standing LEG CURL

WHAT'S WRONG: Many exercisers allow their backs to arch excessively while performing hamstring curls on leg-curl machines. This can cause unnecessary strain and possible injury to your lower back region.

FIX IT: If your back arches much beyond its natural curve, or you begin to lean into the machine with your upper body, decrease the resistance so you can maintain proper form. Position your body so your knees Fall just below the edge of the pad and are even with the machine's pivot point. Adjust the ankle pads so they rest just above your heels. Begin by contracting your hamstrings to curl your lower leg up toward your glutes. For maximal effectiveness, keep your abdominals contracted and your thighs pressed firmly into the pads. Slowly release to return to the starting position, being careful not to hyperextend your knee or let the hamstrings relax.

LEG PRESS

WHAT'S WRONG: Using a range of motion that's either too short and doesn't work the muscles sufficiently or too large so that your knees come right into your chest, pulling your lower back off the pad and putting excessive pressure on your knees and back.

Leg-press machines come in various positions -- seated, slightly reclined or fully horizontal. Regardless of the particular machine available to you, the technique is fairly similar. If you understand the basic concepts, you'll be able to set yourself up on any variation.

FIX IT: Start by placing your feet on the platform. If your knees are positioned too close to your chest or you're too far away and can't reach it, adjust the seat. Position the machine so that when you push out, you can fully extend -- but don't lock out -- your legs. When you slowly release the weight, you want to be able to lower it to the point where your knees bend about 90 degrees, a common reference point. (Don't go this low if it feels uncomfortable.)

A leg press is basically just an assisted squat movement, so the technique is somewhat similar to a squat exercise. Be sure your feet are positioned about hip-width apart and firmly planted. As with good squatting technique, when you're in a fully loaded squat position, don't allow your knees to extend past your toes.

LUNGE

WHAT'S WRONG: Stepping forward so that your front knee tracks beyond or too far behind your toes.

When you lunge, your front shinbone should be fixed perpendicular to the ground. If you allow your shinbone to move beyond your toes by taking a relatively short step or your knee tracks far behind your toes because you stepped too far forward, you risk placing excessive forces on your knee.

Some people question this, stating that in sports or daily activities, we're often required to bend down and lunge into a deep forward position. In real life, however, you're doing only one deep lunge at a time and never with dumbbells in hand or a barbell on your back.

FIX IT: For the stationary lunge, stand with one foot forward and the other back, feet approximately hip-width apart. Keep your front knee over the top of your ankle and your back knee underneath or slightly behind your hip. Slowly descend straight down -- your back knee should approach the ground but never touch -- keeping your front knee over the top of your ankle the entire time. Lower only as far as you feel comfortable. Keep your bodyweight positioned over your working (forward) leg. Maintain proper posture and keep your abdominals tight. Do all reps for one leg before switching legs.

SQUAT

WHAT'S WRONG: Rounding your back as you descend or rise puts unwanted pressure on your spine. This might occur if you use too much weight, even if you know proper form, because it's sometimes difficult to identify the problem as you execute the movement.

The squat is a complicated compound movement that requires picture-perfect technique every step of the way. Any number of poor habits can creep into your technique, decreasing the effectiveness of the movement and leading to injury. This is one you'll definitely want to work on with a trained expert to get it right the first time and every time.

FIX IT: Start by standing with your feet about hipwidth apart. Set your posture by keeping your lower back slightly arched, pressing your chest out and up and your shoulders back and down. Start by slowly squatting as if you're sitting on a chair while keeping your kneecaps pointing forward and, of critical importance, your head up (looking back at yourself in the mirror at eye level). Try to keep your weight equally distributed on all four corners of your feet throughout the movement. Descend to a comfortable position, typically about where your thighs are near parallel to the floor; longer-limbed individuals might have trouble going that low. Your upper body will come forward slightly while your glutes travel back, but keep the arch in your lower back and your head up. To come back up, press through your feet and push your hips forward in a smooth but strong motion.

Bodyweight Exercises: The fast track to fat loss

2007-05-02T08:55:00.000-07:00

For years, I've been lucky to gain access to leading experts who have coached and provided me with the information I've needed to get my body into incredible shape ... and maintain it. This "insider" information has literally cost me hundreds of thousands of dollars, not to mention years to pull it all together. Yet, even with a vast source of information, I'm amazed to learn something about nutrition, exercise and supplementation almost every day. That's why I'm truly excited to introduce you to a remarkable new product--LEAN-FIRE that I feel is probably ...

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Here's How LEANFIRE Can Scientifically, Safely and Naturally Activate Your Metabolism ... No Matter What Your Age!

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REFERENCES:

Kalman, DS, et al. A randomized double-blind placebo controlled study of 3-acetyl-7-oxo-debydroepiandrosterone in healthy overweight adults, Current Therapeutic Research, 2000; 61(7).

Bogafora R. et al. Education of the Effect of a Single Dose of a Phytoadaptogen on the Working Capacity of Human Subjects During Prolonged Isolation. 1997; 31(4):51-54.

Kao YH, Modulation of obesity by a green tea extract catechin. Am J Clin Nutr. 2000:72:1232-41.

Quinlan PT, et al. The acute physiological and mood effects of tea and coffee: the role of caffeine level. Pharmacol Biochem Behav. 2000 May: 66(1):19-28

Musa A. et al. Effect of Rhodiola rosea and Rhodiola crenulata root extracts on ATP content in Muscle Mitochondria. Experimental Biology and Medicine. 2003; 136 (12) 664-666.

MORE REFERENCES AVAILABLE. VISIT WWW.INSTONENUTRITION.COM

The King of All Bodyweight and Weighted Exercises - The Lunge

2007-04-26T01:01:00.000-07:00

If you want to gain functional strength, muscular endurance and quicker first step reactions, something all athletes and Martial Artists need, you’ll start adding lunges into your routine.

There is no other group of exercises that packs as much punch for training as the Lunge Evolution. Nearly all traditional bodyweight and traditional weightlifting exercises are one-dimensional, you are locked in place in a stable atmosphere. With squats you stand in one place, with the bench press you lie on your back, with pushups you are stationary on your hands and feet.

Lunges are the exact opposite. They are multi-dimensional, and as you’ll soon discover, the last stage of the evolution packs all the punches of Proprioception, teaching your body where it is in space. When your body has a better understanding of where it is when you’re not fully balanced, they benefit are quicker movements, reactions and faster movement patters.

Breaking down the Lunge into several of the movement patterns that take place in the exercise, you can see:

A squat
Running
Throwing a punch
Rotational trunk movement
Controlling an unbalanced load with one leg in the air, as in a punch or kick
And on and on…

The gains of lunging have to be seen and felt to be fully appreciated.

As with any exercise, you should start at the conservative level and gradually up the intensity. When a stage becomes easy, and you’ll know when this happens, you move on to the next stage. You’ll do yourself no good jumping into the hardest part of the evolution, that will only lead to your frustration and inability to get the very most out of the training.

The Lunge Evolution

The stages of the Lunge Evolution are as follows:

Lunge
Weighted Lunge
Weighted Lunge and Rotate
Proprioceptive Weighted Lunge and Rotate

The Lunge The Lunge is done with no weight and begins to get the body use to using its’ lunging muscles. When starting out, repetitions should be very conservative, even in the single digits as you begin to get those hamstrings use to the work.

From a normal standing position
Take a long step with the right leg…
As the left knee barely touches the ground…
Take your next step with the left leg
Keep your torso straight

The Weighted Lunge

The Weighted Lunge increases the challenge by forcing a body using forward momentum and stepping to manipulate a weight. This is akin to teaching the moving weight of the body’s limbs to stay within the body’s balance plane and use efficient movement patters. When the body throws a punch, if the hand gets out of the body’s balance plane, all bets are off. This is something that happens when you throw one punch too many on a punching combination.

Lift a medicine ball, or weight, only light weight is needed
Take a long step with the right leg…
As the left knee barely touches the ground…
Take your next step with the right leg
Keep your torso straight
Maintain balance as you continue to hold the weight over your head

The Weighted Lunge and Rotate

The Weighted Lunge and Rotate now adds in the rotational movements of the torso. Every strike in the Martial Arts contains rotational movement. This is also true of a jab and front kick, there is just not as much rotational movement in those strikes, but it is there.

Hold a medicine ball or other weight above your head
Step with the right foot while bringing the left knee to barely touch the ground
As this is done, rotate the medicine ball to the side of the forward leg, in this case, the right one
Step with the left leg forward, right knee barely touching the ground, and medicine ball having traveled up above the head and over to the left side
Continue until finished, using distance in place of repetitions for this exercise

The Proprioceptive Weighted Lunge and Rotate

The last piece of intensity added in is forcing the body to balance itself from the ground up. This is accomplished by wearing Proprioception footwear. I’m seen in this picture wearing Jumpsoles with the Proprioceptor Plug inserted in the bottom, it’s like walking on two mini stability balls.

When you can do this exercise for 20 yards, you’ve arrived.

Wearing Proprioceptive footwear, hold a medicine ball above your head
Step with the right foot while bringing the left knee to barely touch the ground
As this is done, rotate the medicine ball to the side of the forward leg, in this case, the right one
Step with the left leg forward, right knee barely touching the ground, and medicine ball having traveled up above the head and over to the left side
Continue until finished

Increased Athleticism

When I work with athletes, many feel the effects of lunges sometimes after only a couple of training sessions. Their feelings are always the same as they tell me they feel stronger and more athletic.

The reason for the increased athleticism is the Proprioception training that’s taking place. With the Lunge Evolution, the smaller micro-muscles of the spine become engaged, and essentially are woken up by this exercise and told they are needed. I refer to these muscles as the “athleticism muscles”.

No matter what sport you play, when you start adding Lunges to your training, you’ll be amazed by the gains you produce.

About the author: Joe Driscoll, is a former Martial Arts world champion and the author of "Conditioning and Beyond" and several other books on fitness, conditioning and Martial Arts Training. Find out more about Joe and his training concepts at http://www.FightingShape.com

Home Bodyweight Exercises: You don't need to go to the gym to get bigger and stronger

2007-04-24T05:21:00.000-07:00

I'M TIRED OF EXCUSES. People often complain to me about how they don't have time to go to the gym or they trained only once or twice last week because their gym closes early. MUSCLE & FITNESS publishes routines that you can do at home with nothing more than a bench and dumbbells, but I'm going to take the home-training concept one step further: Here's a workout that doesn't require a health club (do it in your living room if you like) or equipment. But when you finish it, you'll absolutely feel like you just got home from the gym.

Perform the following exercises circuit-style, meaning you do a set of one exercise, then move to the next without resting. Go through the circuit 4-10 times, depending on your fitness level. While this continuous training will tax your cardiovascular system to an extent, you should step outside and go for a walk or run after the workout for further cardio benefits.

Push-Up (Chest) Sets of 30-40 reps or to failure (whichever comes first). Not much to explain here--we all know how to do push-ups. To make them tougher, you can put your feet up on a chair (this position also hits your upper pecs more), or you can do close-grip push-ups to target your triceps. Advertisement
Pike Push-Up (Shoulders) Sets of 8-12 reps or to failure. Find a table or chair that's a few feet high and sturdy enough to support at least half of your bodyweight. Position your upper body in a handstand position (hands on the floor, arms extended vertically in line with your torso), then flex your hips and place your feet (or toes) on the table or chair so that you're in a pike position. Lower yourself by flexing your elbows until the top of your head lightly touches the floor, then push your body back up. Note: These are tough.
One-Legged Squat (Thighs) Sets of 15-20 reps per leg. Since you aren't using added resistance, do these one leg at a time to make them more difficult. Extend your nonworking leg out in front of you, hold your arms out to the sides for balance and squat down as far as you can on your working leg.
Standing One--Legged Calf Raise (Calves) Sets of 30-40 reps or to failure. Stand on the ball of one foot on something like a wooden block or stair, then place your other foot behind your working ankle and grasp something stable for balance. Rep out as you would doing regular calf raises in the gym. Hold onto to something (like a bag full of books) to add resistance.
Chair Dip (Triceps) Sets of 20-30 reps or to failure. Find two solid structures (like a chair, bench, table or couch) and put your feet on one and your hands just behind your lower back on the other. Dip down until your elbows are past 90 degrees, then explode back up. To add intensity, place a heavy object on your lap and do weighted dips.
Crunch Time (Abs) Sets of 20-30 reps. Here's a great finisher: Pick your favorite abdominal exercise and rep out.

To complete this workout, perform pull-ups--if you have an appropriate place to do them--to hit your back (and your biceps, especially with an underhand grip). Do sets of 8-12 reps or to failure, whichever comes first.

Leg Exercises, Leg Press, Quadriceps

2007-04-23T02:03:00.000-07:00

A well defined and developed body is important for the overall health and look of a body. How many times have you seen a guy with a big upper body and tooth pick legs. This not only looks bad, it can lead to injuries and cause stress on the knees and hamstring injuries. Training legs helps with the overall development of your body. You should devote an equal amount of times training your leg as you do your upper body. To achieve a well defined and balanced legs you must incorporate several exercises. Your leg exercise workout must have different exercises from different angles to develop all the parts for your Legs. Developing strong Legs is crucial to preventing injuries to other muscles during exercises.

To get the best results you need to do 6-10 reps of each exercise. Choose a weight that you can do up to 10 for three sets. Once you can do 10 then move to a higher weight for maximal results. You can build up your Leg muscles by doing a variety of leg exercises with and without weight. Choose at least 2 exercises from The Entire Thighs and Quadriceps group.. Always do leg curls for hamstrings. Every week or so change exercises within each group.

Entire Thighs

Leg press

Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.

Squat

Hack squat

Step up with dumbbells

Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with two dumbbells in your hands instead of a barbell

Quadriceps

Dumbbell lunges

Leg extension

Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

Lateral Squat

Double leg power jump

Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

Hamstrings

Leg Curl

Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

Clinton Walker III is a 32 year-old personal trainer from Birmingham, AL. His experience includes over 7 years of Personal Training. He has studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Through extensive research, experience, and testing, he decided to put the knowledge that he has gained in writing. Clinton Walker III believes in not only training, but educating his clients to maintain their results throughout life. If you would like a personalized workout check out http://www.makeoverfitness.com

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Top 4 Ways To Make Fitness Fun For You

2007-04-19T10:54:00.000-07:00

Do you wake up every morning anxious as heck to start your fitness training routine?

Do you come home from a hard day’s work and look forward to focus on your nightly workout session, or some family fun fitness?

Do you?

Well, you should?

In fact, you should be fired up!

Don’t laugh……….I’m serious.

Exercising and fitness should be something that you can’t wait to do!

Other than the many documented benefits of exercise (and the many that I have talked about, and will continue to talk about)………..you should feel refreshed to do something different during the day and something that will directly benefit you and your life.

Your fitness routine should not be “routine”…if you catch my drift.

Make it different, make it challenging, and test yourself………

Now that is fun.

Ok, on to the specifics…

I’m going to give you 4 EASY ways to make your exercise regimen fun for you……..

Here goes…….

1.Do something fun as your workout……….not to make this sound too simplified, but your workout should not be the same thing everyday. Nor should it be a trip to the gym every other day seeing how much bench press you can throw up. Your routine should be varied………from bodyweight exercises, to rock climbing, to running/walking hills, to sprinting etc. Make it fun and make it exciting……you will come back for more, much more.

2.Challenge yourself – Let me tell you, doing the same routine (i.e. bench press, arm curls, tricep extensions, etc. etc.) will BORE you quickly. When you are BORED, you get complacent, which means your workouts are less intense, which means you are not focusing on your muscles, which means you might as well go back home and lay on your couch with some greasy potato chips because you are wasting your time. If you can only do 8 pullups, try to do 9 (even if you have to cheat a little to get to 9)…test yourself, make challenges for yourself, and make everything a game. Try and see if you can 1up yourself every workout (in some way, large or small). You will be amazed at what you can do.

3.Focus on your end goal – I can assure you……..if you lull around every workout and say things to yourself like “it’s gonna take me forever to get in shape”, and “I’ll never look like him/her, that’ll take too long”, well your just gonna make yourself depressed. EXERCISE IS NOT SUPPOSED TO CAUSE DEPRESSION, lol! Exercise naturally makes you feel good, and puts you in a better mood…take advantage of that. Focus every workout on how GREAT you’re going too look now and in the future. Be your own motivational speaker. And SURELY don’t worry about what others think of you. We don’t care about them.

4.Workout with a friend, boyfriend/girlfriend, husband/wife etc…..(by the way, working out together makes for a great date). This is a great way to keep you motivated, especially when you see someone you care for working out just as hard or harder than you. Encourage each other, help each other, and push each other. Get together with the family, and have some family fun fitness time together. Here’s another free tip: If you really want to strive for success, workout with people who know MORE than you. That way, you can ask questions and LEARN along the way. One thing that I found out is, people LOVE to talk about themselves (especially fitness), and tell you what they are doing. Use this to your advantage.

Always remember that you have to exercise CONSISTENTLY (keep up with your fitness training routine), you cannot expect to follow my instructions, yet only exercise once a week. That will never work, you have to have discipline, you have to be consistent, and great things will happen. Talk to you soon.

Smart Weight Loss

Christopher C.: Chris Callegari, founder of http://www.fitnesswithchris.com is unleashing his real-world exercise, fitness, nutrition, and healthy eating tips to the world, to help support lifestyle changes for any and everyone.

How Much Weight Can I Lose In A Week?

2007-04-19T00:42:00.000-07:00

Wouldn't it be wonderful if you could lose 5 pounds or 10 pounds of weight the week before that important function? Well, that is definitely not going to happen. Let us take a look at how much weight you can lose in a week.

The following guidelines are subject to you doing the following.

You need to increase your metabolism by eating smaller and more regular meals throughout the day. In addition, you need to perform specific fat burn exercises for between 30 to 60 minutes per day.

Your body will never burn fat only. It always burns a combination of fat and carbohydrates (glucose). During periods of elevated exercise your body just happens to prefer burning fat cells, but at the same time it still burns carbohydrates as well.

For your body to lose 1 pound of fat it needs to burn around 3500 calories.

Given this information we can now calculate how much weight you can expect to lose doing certain fat burn exercises.

When you go to the gym and do moderate cycling for one hour on a stationary bike you burn around 600 calories. If you did this for six consecutive days you would have lost around 1 pound of fat.

If you do vigorous calisthenics for one hour you burn around 700 calories. Hence, if you did vigorous calisthenics for five consecutive days you would have lost 1 pound of fat.

Going for a brisk walk for one hour in the neighborhood burns around 350 calories. You will need to go for your one-hour brisk walks for 10 consecutive days before you would've lost 1 pound of fat.

I think you're beginning to get the picture. Despite all the hype that is thrown at you by many product manufacturers, healthy weight loss is a relatively slow process that requires patience and endurance.

Provided that you control your diet and that you perform a moderate to vigorous level of exercise for one hour every day you can expect to lose around 1 pound of fat per week.

One pound of fat does not sound like a lot. Put 1 pound of margarine in a plastic bag and look at just how much it really is. Once you understand how much 1 pound of fat really is, you will know how much you've accomplished by losing it.

Your individual results might vary from this guideline. Your rate of fat burn and your weight loss depend on so many different factors including your physiology and state of health, amongst other things.

Tisha Diaz recommends this fat loss and weight control program that will help you get rid of those excess pounds and help you reach and maintain a healthy body weight.

The No Fuss Way To Lose Weight

2007-04-18T09:12:00.000-07:00

Open any magazine these days and you could be forgiven for thinking that the only way to lose weight and get into shape is to thrust yourself headlong into a grueling exercise regime.

But they all make the same mistake of assuming that if you want to shed a few pounds then you must also like to run a marathon or compete in a triathlon. Nothing could be further from the truth!

See, hard competition training and simply dropping a few pounds are at opposite ends of the fitness spectrum and never likely to meet. In the exercise and gym culture, one size most definitely doesn't fit all.

So if you are not getting ready for the next Olympics, what can you do to lose weight and get into shape? Quite simply, just undo all the things that got you into your present condition. Which for most people was a combination of eating too much of the wrong things and doing little or no exercise.

So it's pretty obvious that if you want to shed the pounds and feel fitter, you need to eat less of the wrong foods and more of the good stuff. And get your body moving! All it takes is a little extra time and enthusiasm.

Take things easy at first by taking the stairs instead of the elevator. Forget the car for all those short journeys, walking is far healthier and you get to meet new friends too. Take the dog with you and share some quality time. The whole reason for this is to make you realise that exercise is a part of daily life, not some pain that you need to endure to make you feel guilty for eating.

As you begin to notice a difference, just raise your target bit by bit. Walk more often or increase your distance. Carry a rucksack with a water bottle to add a little resistance to your routine.

Drinking a glass of water before every meal will make you feel full sooner as well as fending off dehydration. Water also assists in keeping your bowels regular so make sure that you drink plenty during the day.

By making a few small changes to your diet and your lifestyle, you will soon start to feel fitter, younger and a whole lot better. Now isn't that better than risking serious problems on the squash court?

Take your fitness to the next level with your own fitness equipment. Mark Heywoods website features tips for buying a treadmill to help you decide on the best recommended treadmill for your needs.

A Great Lower Body Exercise!

2007-04-11T02:50:00.000-07:00

When it comes to working on the lower body, lunges can be one of the most beneficial and functional exercises. What I mean by that is everyday we lunge down to pick things off the ground, whether its groceries, laundry, or our kids. However, too many times when we workout in the gym enviroment, we do things in a straight line or linear pattern. Do you think you function like that in the real world?

No way. I want to discuss a few variations to maximize yur physical potential, mimic lifestyle movements, and create variety in your exercise routine. Always keep in mind if you do lunging moves with just bodyweight to start and you feel pain, go get it checked. Better to be safe than sorry. Okay, let's talk lunging: First is the normal dumbbell lunge. Stand with feet together a pair of light to moderate dumbbells to start held by side. Lunge out about 3 feet with your right foot keeping your back straight and lowering weights toward floor. Keep your knee in line with your toes, and don't let them go over knee. Go down as far as possible, NOT allowing the back knee touch the ground. Pause for a sec then push up hard and take an exhale. Tip: If you take a further lunge you will target more butt muscles, a narrower lunge more thighs. Use a barbell for a more challenging lunge. Second, is the lateral lunge. This variation is good for the inner thigh or groin muscles. Stand with the weights in hand as described above. This time take a lunge to the side and lower weights down towards floor. Keep back flat and butt out as you do it. Go down almost to ground and pause a sec, push off explosively to starting position. Keep the knee in line with toe and you shoulders square with the rest of the body. Lateral moves are a big part of our normal everyday activity, and this should be incorporated into your routine from time to time. This frontal plane lunge as us trainers call it is good for sports like hockey and soccer. You can also use a barbell for more of a challenge.

Lastly with have the rotational lunge. If you want to target the butt muscles, try this one. Stand with weights at side and then rotate right leg to a 10 o'clock position. Your basically turning your body around and opening your hips up. This move requires you to have greater stability and balance, so you may just have to start with bodyweight. This is called the transverse plane and you do lots of these rotational moves in everyday life aswell. Their are 6 deep muscles in the butt that are really involved when you do this exercise. If you have tight hip flexors, the muscles that bring your knee toward your chest, you may have problems doing lunges due to the fact you won't be able to get good range of motion. If that's the case you must do regular stretches to loosen that area up, it will make a big difference in your training. So you see, there are other ways to do lunges then just the old standby you see so many times, try all three of these lunges and you will get a better overall workout and improve your functional capacity.

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Brian A.Gurneak is a Master Level Personal Trainer and competitive drug-free bodybuilder for over a dozen years. Mr. Gurneak is also a professional fitness model and has been helping individuals and groups with exercise programs and nutritional tips through his website, www.completephyisque.info .

5 Easy Tips To Make Any Exercise Program A Success

2007-04-11T00:59:00.000-07:00

People seldom "fail" with their exercise program. What does happen is that they fail to achieve the success they had hoped for. Far from a failure, this is usually the result of their not really understanding what is required from them for an exercise program to be successful.

The five main reasons that most people are not successful with their exercise program are these:

1. They try to do much too soon.

2. They have inaccurate or inappropriate expectations.

3. They get bored.

4. They lose their motivation.

5. They quit too soon.

Since these are the main reasons that many exercise programs don't seem to do the job, then addressing them may make us more successful with the exercise side of our fitness and weight loss plans. So, let's take a look at each in turn and see if we can figure out what to do.

The dangers of overdoing exercise.

A factor that figures into all five issues is simply ignorance. I don't mean that as an insult, it's just that people go out and buy a piece of equipment or a Richard Simmons DVD and jump in with both feet. Even if they read the directions, those are normally written from the viewpoint of "this is what you should be doing" rather than "this is how you get to the point where you can do what you should be doing". Since most people don't really know much about exercise or how it works, and I was once one of those people, they tend to make a lot of mistakes, even though they have the best of intentions.

One of these mistakes is to try to do too much too soon.

Let's say your new barbell set says, that for maximum effect, you should be able to three sets of ten reps a certain exercise with the weight set at one-fourth of your body weight. So, you figure you weigh 160 lbs, set the bar at 40 lbs, and do ten reps. You're a little winded. It was a bit hard, but you were able to do it. You rest a minute, and try again. It's harder, but you're still able to get through it. You take another short rest and do the third set. Wow! You had to squeeze out the last couple of reps, but you did it! You feel good. You've got what it takes, and you can't wait until the next exercise day.

What has happened is that you have produced a large amount of damage to muscle tissue that your body will now have to spend the next couple of days fixing. Since you are out of shape (even if you were able to do all three sets), your body is going to have a hard time getting that work done. This is going to impact almost every physical and mental event over the next several hours or even days.

The next day, what happens? You hurt like hell! That's what happens. Even if you can convince yourself that this is a good sign, continuing on in this manner will eventually either produce a real injury, or will set you up mentally and physically to begin wanting to avoid your workouts, whether you are doing aerobics, lifting weights, running, swimming, bicycling, or working in your garden.

Most people simply do not realize how much is going on internally when they take an out-of-shape body and begin demanding that it perform as if it were already in shape.

So, just take it easy. Start off slow and gradually ease your way up to higher levels. Many highly successful marathoner runners were barely able to walk to the end of their street and make it back without stopping to rest when they first started. Many a housewife has begun her "exercise program" with a can of Campbell's Chicken Noodle Soup in each hand. Start light and increase gradually. Don't worry if you don't see "results" at first. All sorts of good healthy things are going on inside your body.

When it comes to expectations, get real.

As trite as it is, one of the best remarks to remember is: It took you years to get this way and you're not going to change things in a couple of days. No matter how badly you try, you simply will not lose 20 lbs in 10 days. It happens, but that's the exception rather than the rule. Also, each of us is different. If your neighbor tries an exercise routine or diet and loses weight right away, you cannot assume that you will respond the same way. The one main thing you can say is that if you do your exercises regularly and gradually challenge yourself, your body will make the appropriate changes in outward appearance and inner capabilities.

Yes! Exercise CAN get boring.

Doing anything day after day can be boring whether it's exercise, sex, or eating ice cream...at least for most of us. A few people can do things over and over and never get tired of it, but most of us aren't built that way. Even if you are doing everything the right way, have good expectations, have a great program, and are seeing good results, getting up 45 minutes early for the 150th day in a row and strapping on those running shoes is going to get old eventually. Do what you can to liven it up a bit. Even if you just like to go for a walk, can't you walk somewhere else today? Why not substitute a swim, a bicycle ride, a visit to the zoo, or an hour's worth of yard work for your walk? If your normal routine is comprised of Press, Curl, Bench Press done with a barbell, why not substitute Triceps Extensions, Preacher Curls, and Chest Flys all done with a dumbell once in a while? Or, you could go to the park, do some chin ups and pushups and then take a long walk yourself. Who says you have to do exactly the same thing in the same place every day?

I listen to the news or play a motivational video while I'm on my walker. Before I know it, the walk is over and I didn't even notice it.

Your goal is to stay motivated.

How many times have you begun a program or project with a very strong motivation, only to find that after a few days, you just didn't feel like doing it any more? The other night, you saw a documentary on the potential dangers of heart disease in sedentary people and were so affected by it that you took an oath to begin exercising regularly. Perhaps you were in Sears or Dillard's shopping for some new clothes, or even worse, a bathing suit, and found that you needed the next size up...again! You went home and vowed that you would do whatever it took to get back to the size you were in high school (unrealistic expectation) and that afternoon you began your exercise program and felt so good about what you were doing. A few days later, you just couldn't find the time or the motivation to do your workout. In fact, you weren't even thinking about whatever it was that kicked you into gear in the first place.

Write it down. As you are writing it down on paper, try to relive in your heart and mind every boliling emotion...pain, fear, embarrassment, anger...whatever got you started on the exercise pathway in the first place. Make it a statement about what you feel, what you want to change, why you want to change, and how you intend to change. Put it in your purse, wallet, or pocket, and take it out and read it a few times a day. Every time you read it, try to read it out loud, and try to reconstruct in your very being the thoughts and feelings you had when you wrote it down. Paste it on your mirror, put it on the fridge, tell your best friend if you dare, but revive it in your heart several times a day, every day.

Whatever you do, don't quit.

One of the main reasons many people feel that their exercise program has failed them is because they quit too soon. Remember that thing about how it took you years to get this way and it's not going to change overnight? The visible results of a day's exercise, a week's exercise, or a month's exercise may not give you a reason to keep on getting up at the crack of dawn or paying those gym fees. However, six month's worth of steady, regular, moderate exercise will awaken most people to the wonders of life that await them in their newer, slimmer, physically fitter body. Oh, six month's won't be enough, and some people may have to wait a year or more to see the real results, but science and several million people have proven that if you are exercising regularly, challenging yourself and moving upwards, you WILL see the results you have been hoping for.

You will see results, and so will everybody else.

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Donovan Baldwin is a Texas writer. He is a University of West Florida alumnus, a member of Mensa, and is retired from the U. S. Army after 21 years of service. His interests include nature, animals, the environment, global warming, health, fitness, yoga, and weight loss. Learn more about exercise and weight loss at nodiet4me.com/articledirectory/

Effective Lower Body Exercises for Home or Travel

2007-04-04T09:35:00.000-07:00

The best lower body exercises are the ones that can be done anywhere with little or no equipment. Being single with no kids may allow for wasted time in the gym doing twelve sets per lower body part, but once in the real world of spouse, kids and job, those two hour gym visits are history. The good news is this should be a welcome change because the old-school bodybuilder, weights and machine type workout routines can do more damage in the long run as compared to a smart, properly structured lower body exercise routine.

Exercise machines and weights will always have their place in fitness - but they are not the only way to achieve a strong, well toned lower body. The right selection of lower body exercises can produce a sufficient training stimulus to bring about desired changes, continuous progress and visible results. As health clubs and fitness centers are filled with an endless amount of exercise machines and weight training gear, it is in their best interest to promote weight and machine type workout programs. Naturally, members develop a dependency on these types of workouts because they don't learn any alternative exercise methods. Some fitness experts argue that workouts with machines and weights are the only path to true lower body improvements. The reality is, nothing can be further from the truth.

The problems with this mind-set range from the 'more is better' syndrome to the 'I got out of my routine' excuse. To develop a strong, fit and defined lower body your choice of exercises must be realistic for long term adherence and they must consist of exercises that can be done at home or while on the road if you are traveling. As a career personal trainer and fitness consultant I've had the opportunity to work with many people at various stages of life. The people who maintain long term fitness success are the ones who structure their lower body exercise routines so that they are 'portable' - meaning if they don't have a gym available to them - it's not going to prevent them from getting their lower body exercise session in. This ties into one of the essential elements of fitness success - consistency. Staying on a regular exercise schedule will yield the best long term results. Starting and stopping a routine that is unrealistic will yield harmful results - this is a fact.

Lower body workouts consisting of body weight leg exercises produce an incredible amount of natural strength while providing gender specific improvements in muscular development and appearance. While women seek more of a toning and firming effect, men seek more of a lean muscle building effect with muscle group definition. An old fitness myth exists that has people believing that a woman will develop muscles like a man if she follows the same type of lower body exercise program. The exercise program does not dictate this result. It's the gender/genetic differences of the male and female DNA that dictate the specific results that men and women derive from well rounded, and properly structured lower body exercises. Not the type or intensity of the workout routine itself.

Yes, we sometimes see women who look like male bodybuilders or power-lifters - but these abnormal looks can almost always be traced back to some method of pharmaceutical enhancement. For example, taking anabolic steroids or growth hormone to develop as much muscle mass as possible is one way for a woman to lose the fit, sexy and feminine look. Nothing against them - but they do not represent the definition of fitness - especially for women.

No matter if you are male or female, the benefits of properly structured lower body exercises that do not rely on the confines of a gym or fitness center can give you all the results you could ever want, in a program that can easily be followed for life. After all, isn't that what true fitness is about?

Don't get rid of your health club membership - especially if you enjoy doing some of your lower body workouts there. But it would be wise for you to develop a body-weight leg exercise routine for you to follow at home or while you are 'on the road' - so you don't develop over-training injuries or find yourself missing several weeks of exercise sessions because you were traveling or just 'didn't have time to get to the gym'.

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Fitness Consultant and Pro Trainer, Joey Atlas, is the mastermind behind the Best Lower Body Exercises and Workouts for Ladies. And see Stretching for Fitness Flexibility.

5 Great Reasons Why We Need to Bodyweight Exercise

2007-04-02T23:44:00.000-07:00

I had never thought of sharing on “why exercise” and always assumed that we all believed and agreed that it was an essential part of everyone’s lifestyle regardless of whether one had the time or discipline to do it, until about two years ago I gradually pulled myself out from a sedentary lifestyle and I established a workout regimen in the morning and started to read more about the different types of workout such as aerobic training, resistance exercise and weight bearing activities. I reckon that exercising may be very often emphasized by all, but sometimes, its benefits may not be so clear and obvious to everyone.

Helps Strengthen Your Heart

Aerobic exercises benefit the circulation of your blood through your heart and blood vessels, that is, your cardiovascular system. They make our heart work harder, pump more blood, and reduce the risk of developing heart disease. With each beat of your heart, a surge of blood is pumped into your body's intricate web of blood vessels. The pressure exerted on your artery walls as blood passes through helps keep the blood flowing smoothly (what you know as ‘blood pressure’). A build-up of plaques in your arteries, caused by cholesterol in your bloodstream can affect your blood flow and cause serious damage to your cardiovascular system.

A workout on a regular basis benefits your heart because it helps lower the buildup of plaques in arteries by increasing the concentration of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and decreasing the concentration of low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) in your blood, while keeping the blood pressure at the optimal level. As a result, your heart is able to do a better job in delivering oxygen to all parts of your body. Blood travels more efficiently, bringing much-needed oxygen from your lungs and nutrients to the rest of the body. That’s why people generally feel more refreshed and energetic after exercising.

Want to consider some aerobic activities? Try swimming, basketball, rope skipping, jogging (or brisk walking), in-line skating, soccer, or biking.

Maintains Strong Bones and Muscles

I am sure most of us have tried doing push-ups, weight lifting in some form, or repeatedly used your muscles to counter some kind of resistance. These are called resistance exercises which the experts believe could strengthen our muscles; preserve bone mass, increase bone density. Regular resistance training can help prevent the bone-weakening disease, osteoporosis.

Walking and jogging are also important activities that bear your body's weight and help build strong muscles and bones. Other resistance workout include pull-ups, running, biking, and rowing.

Helps Manage Your Weight

This benefit is well-known to all who are weight conscious or trying to lose the extra pounds. Your body needs a certain amount of calories every day just to function. If you eat more calories than your body needs, it may be stored as excess fat. For instance, if you have an excess of 10kg fat, and each gram has some 9 calories, then you have 90000 calories for your body to use!

Exercising helps you achieve or maintain a healthy weight by utilizing and burning the extra calories. And if you exercise, your body works harder and needs more fuel. Even after you stop exercising, your body continues to burn calories at a modestly increased rate for a few hours. The more intensely you workout, the more calories you burn. By burning more calories than you take in, you can reduce body fat, giving you a healthier body composition. Losing body fat can make you look and feel better and can reduce your risk of obesity.

Induces Quality Sleep at Night

Many people who have problems sleeping find doing moderate exercise at least three hours before bedtime help in relaxing and sleeping better at night. The recent Hibernation Diet Theory teaches that regular exercise could activate production of recovery hormones during sleep, increases our body’s metabolic rate and promotes fat-burning. It makes a powerful association between poor sleep and obesity, a disease that has been rising dramatically in developed countries and has reached epidemic levels in the United States. While most of us would associate poor weight control with aging, low metabolism rate, and poor eating habits, many other research studies have also reported and pointed to the relationship between insufficient sleep and weight gain.

So start today, get a good night's sleep, aim for eight hours a night if you can, and add resistance workouts will speed up your weight loss and the body will worker harder at night.

Puts You in a Better Mood

We all know that it definitely feels good to have a strong, flexible body that can do all the activities you enjoy and be able to move your arms and legs flexibly without feeling tightness or pain. But you may not know that exercising can actually put you in a better mood.

Exercise combats depression by activating the neurotransmitters, which are basically chemicals used by our nerve cells to communicate with one another and often associated with avoiding depression. The balance of these neurotransmitters, namely serotonin and norepinephrine plays a role in how we respond to daily events. When experiencing depression, our level of serotonin, norepinephrine or both may be out of equilibrium. Workouts may help synchronize those brain chemicals.

Exercising also stimulates the production of endorphins, another type of neurotransmitters that produce feelings of well-being, provide for "natural" pain relief, and help you relax.

Sounds good? If you just had a tough day at work and need to let off some steam, go for a workout or a brisk 30-minute walk to calm yourself down.

Well, if you have not any form of physical training for a long while and find it a pain to do so, I suggest that you start doing it 2 times a week and slowly increasing to 3 and then 5 times or more a week. You can do 10 or 15 minutes bouts of workout each time to make up a 30 minutes session a day.

Source: http://www.benefits-of-honey.com/fast.html

R. Tan is the owner of the website benefits-of-honey.com

which is a rich honey resource community specially built for all the honey lovers and fans in this world. She has packed this website with a wide range of quality contents on honey based on her knowledge and experience with honey, so as to promote its invaluable benefits which she believes could bring many positive spin-offs in everyone's daily life.

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Ab Exercises Simple and Well Defined

2007-03-28T02:59:00.000-07:00

Abdominal or ab exercises are exercises specifically designed to strengthen and tone the muscles, tendons, and ligaments of the body’s midsection. Because a trim core and waist is so highly desirable in modern culture, these exercises have become exceedingly popular. This fact is only heightened by the fact that many, if not most, ab exercises requires little if any expensive equipment.

It is often overlooked that different ab exercises are designed to pinpoint certain areas of the abdominal system, which contains four distinct sections: upper abdominals, lower abdominals, love handles, and lower back. Each section of the abdominal system is distinct and each has certain ab exercises that work best in strengthening and toning it specifically. Whether the goal is to build core strength for sports or bodybuilding, or just to achieve that ultra-desirable trim torso-look, the most effective method is to do a variety of ab exercises targeting all abdominal areas, not just focusing on a single section.

One of the great attractions of ab exercises is that they require little equipment and so are much easier to work out than other areas of the body, such as the legs, back, or chest. While there are many fine equipment options out there, some basic ab exercises can, if practiced regularly, provide a good workout. The most common ab exercises are the sit up, crunches, reverse crunches, and pilates. Pilates is a low intensity workout that involved light aerobic exercise and stretching, and has become a favorite ab exercise of women. Crunches and reverse crunches are some of the simplest and most efficient workouts there are: you simply lie on your back and either crunch up with your upper body (crunches) or draw your lower body toward your upper (reverse crunches). These two basic exercises will work out your entire abdominal system, with particular focus on the large upper and lower sections, offering optimal benefits for the greatest degree of convenience. Sit ups, on the other hand, offer limited benefits to the abdominals and can actually damage the back.

Because these exercises can be done at home, they require little in terms of equipment. An exercise mat is always useful for keeping comfortable and clean while doing ab exercises, many of which involve lying on the ground. Other ab exercises can be done with special weight lifting benches. Dumbbell plates in lower weights are great ways to add resistance to many ab exercises for a more intense workout. Perhaps the most flexible and fun option in ab exercise equipment is the medicine ball, which provides an incredible variety of uses and positions for your ab exercises, allowing you to target any muscle area.

An often-overlooked benefit of ab exercises is that keeping a strong, durable core can actually prevent or alleviate back pain. This, combined with the fitness benefits and body shaping ability of ab exercises, makes them some of the most important in the realm of fitness. It’s always a good idea to discus a potential workout and your goals for it with a doctor before you begin. Remember, with the huge variety of ab exercises out there, some work well and are highly beneficial, while others are poorly designed and destructive. Knowing which to use for your goals is key.

Alexander Sutton is the owner of Home Fitness Equipment located in Salt Lake City, UT. He has been an avid fitness enthusiast for over 15 years and has been involved in fitness competitions and several world-class athletic competitions.

For more information about home fitness equipment or ab exercises please visit his website at http://homefitnessequipment.org

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Bodyweight Exercises: How To Bench Press 500 Pounds

2007-03-27T07:37:00.000-07:00

Everyone wants a bigger bench. It doesn’t matter if you’re training for track, bodybuilding, or fat loss, the bench press is where it’s at.

The question is how do you start crushing those higher numbers? There’s an easy answer: Begin by utilizing a concept called conjugate periodization, to improve both strength and speed, which are the two keys to a championship bench.

Dynamic Effort

The first bench day of the week will be geared towards speed production. After a full warmup, perform eight sets of three repetitions on the straight bar.

Loading on these will follow a three week wave, with 50% of your one repetition max (1RM) during week one, 55% for week two, and 60% for week three. Week four would start over again with 50%.

Developing a higher bar speed will help eliminate sticking points and assist in blowing a heavier weight off the chest.

In order to protect the elbows and prevent deceleration, accommodating resistance should be used during these speed sets. Attached chains or bands de-load at the chest and become heavier up towards lockout, which follows the human strength curve. Cycle these tools in the same waves as the bar weight. Use chains for one three week cycle, bands for the next, and plate weight only for the third. That’s an easy nine weeks of variation.

Following the speed sets, accessory work would be performed. These exercises would build the shoulders, arms and back. Special emphasis would be placed on weaker areas. For instance, if you were lacking in lockout strength, more work for the triceps would be required.

Maximum Effort

The maximum effort bench workout would take place three days after the dynamic session.

On this day the emphasis is geared toward building strength. But rather than using the straight bar on a flat bench, every other variation should be used, one per day, working up to a 1RM.

So, we have board presses, floor presses, rack lockouts, fat bar, cambered bar, decline bench, incline bench, high band tension, weight releasers, any lift that builds the muscles needed for regular benching.

Exercises for this day are used for a limit of three weeks in a row. Advanced lifters would switch every week.

The constant variety prevents nervous system burnout, while allowing constant maximum effort. Technique won’t be lost, because no matter what lift is performed on ME day, the speed sets are still done with a straight bar on a flat bench.

After the max effort lift is taken to a 1RM, accessory exercises are performed in the same manner as on dynamic day, to build more muscle and overcome weak points.

Sample Program

Week 2 Dynamic Effort Day

A1. Speed Bench 8x3 (55% 1RM)

B1. Chest Supported Row 7x6

B2. Dumbbell Triceps Extension 7x6

C1. Rear Delt Fly 3x10

C2. Hammer Curl 3x10

Week 2 Maximum Effort Day

A1. Fat Bar Two Board Press, up to 1RM

B1. Weighted Chinup 4x10

B2. Supinated Grip Kettlebell Triceps Extension 4x10

C1. Body Row 3x8

C2. Face Pulls 3x12

Additional Notes

Make sure to squat and deadlift as well. Having a strong pair of legs lets you build a stable foundation to push from.

Always work on keeping your shoulders healthy with external rotation exercises. The warmup is a perfect time to address this, as would be a short extra workout.

Conclusion

The conjugate method has consistently built champion bench pressers, and it can do the same for you. Bench going nowhere? Give these methods a try, today!

Lucas Wold is an elite strength and conditioning specialist located in central Washington state. Working with athletes of all levels, from adolescent beginners to Olympians to professionals, he focuses on spreading the most effective training methods to as many people as possible. He can be reached through his website at http://www.BeastAthletics.com

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How to keep Your bosom perfect

2007-03-21T03:54:00.001-07:00

Everyone wants to have a good brench. I'll show you a few simple exercises.

Bodyweight Exercises: Top 10 Exercises Without Weights

2007-03-21T03:11:00.000-07:00

If you hate to go to the gym, you are not alone. The good news is - you can get results in the comfort of your own home with some simple home bodyweight exercises.

Bodyweight training CAN be effective. It CAN be a substitute for weights, if necessary. Training using your own body weight as a source of resistance is a time tested technique to get results fast.

Here are the ten best bodyweight training exercises that give you great workouts and great results - without the gym.

1. Supine Pull-Ups (works major muscles in back, shoulders, and biceps) Use two chairs and a pole - a heavy broom handle works well. WARNING: make sure the chairs are stable and that the broom handle is strong enough to take your weight. You could be SEVERELY injured if the pole were to break or the chairs to slip. Lie on your back underneath a low bar. Grab the bar with a wide overhand grip. Pull up. Lower and repeat for 6-8 reps.

2. Supine Biceps Pull-Ups (biceps, some back) Use the same chairs-and-pole arrangement from #1. Sit underneath a low bar. Grab the bar with a reverse grip (palms facing you), hands about shoulder-width apart. Keeping your body upright, pull up until your chin just clears the bar. Focus on the tension in your biceps, trying to relax the rest of your body. 6-8 reps.

3. Push-Ups (chest, triceps, shoulders) The key when targeting the chest with Push-Ups is the direction in which your elbows travel. As with bench presses, the elbows must move AWAY FROM THE BODY to target your chest, and be kept CLOSE TO THE BODY to target the triceps. Place each hand just outside your shoulders, slightly behind the line of your shoulders. Hands pointing straight ahead, upper body rigid as a board. 6-15 reps.

4. Tent Push-Ups (primarily upper chest) Assume the position in #3, but walk your feet forward so your body is bent at the waist, and your hips are up high in the air. Bending at the elbows, lower yourself until your nose touches the floor. Push up. Repeat. 6-8 reps.

5. Push-Ups, Triceps Position (you guessed it - triceps, and some chest) Begin with fingers facing forward in position from #3, hands slightly LESS than shoulder width apart. Lower your body to the floor keeping arms in against your body. Push up. 6-8 reps.

6. Triceps Dips With Chairs With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

7. One-Legged Squats (front thighs, glutes, hamstrings) Stand perpendicular to a wall, about arm's length away from it. Extend your arm out to the side and place your palm against the wall at just under shoulder-height. Angle the foot farthest from the wall at 45 degrees. Bend the other leg back. Keeping your body upright, lower yourself until the non-weight-bearing knee is close to (but not touching) the ground. Support yourself by leaning against the wall. Press yourself back up to starting position. Repeat 6-8 reps.

8. One-Legged Hamstring Bridges Lie on your back with one leg extended, heel on the ground. Hold the other leg up off the floor. Pushing through your heel, flex your hamstrings to lift your body. Lower and repeat for 8-10 reps. Repeat with other leg. You can control the resistance and the degree to which the glutes contribute by changing the distance you place your heel relative to your butt.

9. Lunges Begin the lunge by taking a large step forward, keeping your head up and torso erect. Lower your hips and allow your trailing knee to drop to a point just before it touches the floor - never let the knee touch the floor. To return to the start, push off with your forward leg and then step back when the knee is completely straight. Repeat with other leg, 10-15 reps each leg.

10. Stair Running Stair running isn't usually considered a resistance exercise, and in fact, it makes hefty demands on your cardiovascular system. However, it also does an incredible job of conditioning the lower body. If your knees are in good shape, try doing 10-20 one-story sprints, preferably two stairs at a time. As you get stronger, work up the number slowly, keep one hand on the stair rail to catch yourself if you lose your balance. Give yourself a bigger challenge by wearing a backpack filled with nice and heavy books.

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To read reviews on home exercise equipment and learn how to choose the best exercise gadgets for your needs, visit Nitin Chhoda's new site guide to exercise equipment.

Quick Lose Weight: Exercising In Heat, Lose Weight!

2007-03-21T02:19:00.000-07:00

Flaxseed, called linseed in some countries, is a good source of dietary fiber, omega-3 fatty acids, and lignans.

Flax seed oils is the form in which the oil was extracted from the seed. Omega-3 fatty acids which contain the majority of flax seed health benefits are very susceptible to heat.

Flax seeds may come in different colors, but the colors don’t anything to do with the value of their nutrition. They are all equally beneficial to you. A comprehensive approach to treating cognitive disorders should include foods and supplements that benefit the overall health of brain cells. These include omega-3 fatty acids found in flaxseed and fish.

In one study men with prostate cancer who ate an ounce of ground flaxseeds (almost three tablespoons) a day as part of a very-low-fat diet were able to slow the progress of their cancers between the time they were diagnosed and the time of surgery.

Exercising In Heat

Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of summer.

What you should do:

Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.

Flaxseed has recently gained attention in the area of cardiovascular disease primarily because it is the richest known source of both alpha-linolenic acid (ALA) and the phytoestrogen, lignans, as well as being a good source of soluble fiber.

Researchers found low incidences of breast cancer and colon cancer in populations that have high amounts of Lignan in their diet. The effects of flaxseed on blood glucose levels are not clear, although hyperglycemic effects have been reported in one case series. However, this should not deter you from getting healthier with flax seed oil!

But you should be drinking a lot of water after consuming the seeds.

* Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.

One of the EFAs in flaxseed oil--alpha-linolenic acid--is known as an omega-3 fatty acid.

Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

What you should not do:

Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
Don’t adapt the "no pain, no gain" motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

Why is Flaxseed called the miracle food? Find out at http://www.flaxseedfitness.com Flaxseeds also contain omega-6 fatty acids in the form of linoleic acid; omega-6s are the same healthy fats found in vegetable oils.

Men who eat fish frequently have a lower risk of prostate cancer. Stomach and intestinal cancers also appear to be less common in fish eaters.

These beneficial fats play important roles in brain, nerve, glandular, and eye functions. In addition, they are involved in the transport and metabolism of cholesterol and triglycerides.

Randomized clinical trials have shown that omega-3 fatty acid supplements can reduce cardiovascular events (death, non-fatal heart attacks, non-fatal strokes). They can also slow the progression of atherosclerosis in coronary patients. Flax Seed muffins pregents Cancer? How to do take Flax Seed? Find Flax Seed Recipe today! Omega-3 for health! I don’t recommend you buy ground up flax seeds as found on websites or in health food stores. Once you grind your flax seeds, you need to use them in your drinks or food soon after grinding so they don’t lose their nutritive value.

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Among the women given flaxseed, blood levels of total cholesterol dropped 6%! Find out more!

Bodyweight Exercises: Quick Bodyweight Training Tips

2007-03-21T02:05:00.000-07:00

No bodyweight workout program is complete without a weight training regimen. If you are including weights in your exercise program you already know how much weight training helps. If you are not using weights you need to start. Read this article and get some tips to help you improve your weight lifting results.

The first tip is to keep records of your weight lifting. This is something that I rarely see in the gym. Keep a notebook with you and record how much weight you lift and how many repetitions you do. This will let you know what you need to do next time to improve your strength. If you do not keep a record of the weight you lift you will find it hard to remember and improve on that weight the next time you lift. This will also give you a record of how you have improved over time.

The next tip is to not overdo it. Do not work out a muscle group more than one time per week. You have to give your muscles enough time to heal after a workout. If you lift weights too often you will actually be tearing down your muscles instead of building them up. Divide your muscles into two or three groups and just work out each group once a week. Make up a workout schedule with these groups and stick to it.

The last tip I have for you is to make sure that you eat properly. You need to eat healthy foods high in protein if you want to build muscle. Try drinking a protein shake within an hour after working out. Its an easy way to give your muscles the protein they need. Also consider taking a good multi vitamin.

Follow these tips and you will be well on your way to a healthier body. Just remember to have patience because results do not happen overnight. Stick with it and you will get there. Good luck.

Find certified personal trainers at the authors website on personal training and fitness.

Bodyweight Workout: Super Fast Fat Burning Workouts for Outdoors

2007-03-14T01:30:00.000-07:00

I've got just a quick tip today to help get you started on your summer beach body with fast workouts that can be done anywhere. Now that it's nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym? One of the points I'd like to make with this article is that your workouts don't have to be long drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here's an idea for an outdoor workout that literally takes me 10-20 minutes, but has me drenched in sweat and pumped up by the end...

There's a little playground and a softball field at the end of my road. So on a nice day, if I decide I just want to get a real quick outdoor workout in, I run over to the field, spend a couple minutes limbering up, and then... depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

50, 75, or 100-yard wind sprints
hill sprints (if you have a hill nearby)
pushup variations
walking lunge variations
bodyweight squat variations
box jump, squat jump, or lunge jump variations
pullups on the playground monkey bars
mountain climbers on ground

Sometimes I'll rotate through all of these exercises and sometimes I'll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

Believe me, if you do this at a high speed clip, you'll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you're not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It's worth it! Working out in the outdoors and breathing in the fresh air definitely has a stimulating effect, and some studies I've seen have indicated that you possibly burn more calories exercising outdoors compared to indoors. So give it a try... You have nothing to lose, except a little of that extra belly fat!

About the author:

For more killer ideas on quick but effective workouts visit Fast Fat Loss Workouts for Busy Men.

Michael Geary (CPT) is a recognized Fitness Expert, contributing writer for Muscle & Fitness Magazine, and author of the internationally-selling book, The Truth about 6-Pack Abs fat burning and muscle sculpting programs

Bodyweight Workout: Lose Stomach Fat & Love Handles The Right Way

2007-03-14T01:28:00.000-07:00

Losing stomach fat and love handles is a struggle for you right? I can bet that you are thinking that you have tried almost every strategy in the book to try to get rid of your stubborn stomach fat, but you just never seem to get results, right?

I am sure you see hundreds of commercials and advertisements that make all kinds of wild miracle claims that you can get rid of your stomach fat in no time with their supposed magic pill or hyped up stomach melting supplement. How about all of the bogus infomercial abs-gadgets out there claiming you can eliminate your stomach fat in only 2-minutes a day just by throwing on some worthless "abdominal belt" around your belly, or sizzle away the abdominal fat and love handles by using their patented "ab-rocker-roller" thingymajig.

Please someone inject some sanity! I hope you have been insulted by these fraudulent scamsters and the gimmicks that they are pushing on you every day by trying to lure you into believing that a stomach fat reduction miracle is possible in 2 minutes/day.

So let us set the record straight and get past all of the gimmicks and scams and get right down to the reality and hard science regarding the strategies & techniques that really do help you to get rid of your stubborn stomach fat and keep it off for life!

1) The 1st important aspect that we will talk about is how you structure your workout programs. In order to stimulate stomach fat loss, you need to eliminate so much wasted time doing all the various abs exercises and hundreds of reps of sit ups, crunches, side bends, and torso twists in the hopes of "spot-reducing" your love handles and stomach fat.

I am sure by now that you know (if you have read any decent reputable fitness publications over the last decade) that spot-reduction is a myth and it simply DOES NOT occur. The truth is, you can't lose your stomach fat or love handles by doing exercises that target the abdominals or obliques. Unfortunately, although most people do understand this aspect by now (or at least they should), most still devote WAY too much of their workout time trying to isolate the stomach and love handles with hundreds of abs and obliques exercises.

Now don't get me wrong, a certain amount of abdominals and core exercises in general are great and they do help to strengthen and help you maintain a healthy back and core. But the truth is that exercises directly targeting the stomach and obliques should only be a small portion of your workout routines. To get the best fat loss results, the majority of your training time should be focused on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.

That is one of the TRUE secrets for getting rid of that floppy stomach fat for life. Focusing the majority of your time on big multi-joint exercises for the largest portions of the body causes a large increase in your metabolic rate both during the workout, and for 1-2 days after the workout. This style of exercise also stimulates an increase in production of fat-burning hormones in your body. You just do not receive this type of metabolism boost and hormonal response by wasting all of your time with hundreds of "abdominals-pumping" and obliques exercises.

So you want to lose your stomach fat right? Well, get your butt under a barbell and do some squats, some deadlifts, some step-ups, some lunges, some chest and back exercises. It doesn't necessarily matter if it is barbells, dumbbells, or even bodyweight exercises... the focus should be on full body multi-joint exercises at a high intensity. Yes, that also means no 10-minute rest periods between sets while you "exercise your jaw" with half of the people at the gym.

If you want to lose your stomach fat for good, this requires some intensity and focus during your workouts! Anybody who tells you that you can eliminate your stomach fat with your butt parked on the couch watching TV with some "abdominal-belt" strapped to you, or doing only two minutes of crunching with your "ab-roller-rocker" is simply lying to you!

2) The second important aspect to eliminate your flabby stomach fat is your nutrition program. The first thing you should realize is that "dieting" only works against your body's instincts in your effort to lose the belly fat. The problem is, if you follow any of these gimmick diets like low-carb, or low-fat, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbohydrates, and fat), what usually happens is that you actually lose lean muscle and essentially lower your metabolic rate. This only makes you fatter in the long term, because when you start to eat normal again, you now have a lower caloric maintenance level due to the lowered metabolism.

I could go into even more details, but you are basically messing up the processes in your body related to your hormonal balance, the muscle glycogen process, blood sugar, insulin, etc. This stops your body fat loss dead in its tracks!

It's important to stop being suckered into the diet gimmicks, and understand that we are meant to eat a balanced diet full of a diverse variety of foods from healthy natural sources of proteins, carbohydrates, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that the body needs to hum along as a well-oiled fat-burning machine!

I have dozens more strategies to help you lose your stubborn stomach fat faster... the natural way, but this article can only be so long, so look below to grab a free report encompassing some of my most effective fat-loss tips and strategies to help you lose that stomach fat and uncover those hidden six pack abs of yours.

By: Michael Geary

Grab your FREE report which reveals over 27 additional specific secrets for stomach fat loss and increasing your metabolism at Lose Stomach Fat & Love Handles Faster Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-popular book, The Truth about 6-Pack Abdominals. Michael is also the owner of 4-Minute Workouts for Busy Men

Bodyweight Exercises:10 Tips For Rapid Fat Loss!

2007-03-14T01:22:00.000-07:00

Copyright 2006 The Fitness Consulting Group

Are you looking for that “jump start” to rev your metabolism and get you bathing suit ready? The following ten tips will improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and stares when you don that bikini or pair of trunks.

1. The majority of your workouts should be composed of free-weight or cable exercises.

Compared to machines, free-weight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.

2. Use mostly compound (multi-joint and multi-muscle) exercises.

When focusing on improving body composition, you can't worry about “detail” exercises, so you should use exercises that'll get you the biggest bang for your buck. Isolation exercises can be used at the end of a workout to work on a specific weakness, but only do the bare minimum.

Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.

If you seek lean muscle and the increase in metabolism that comes with it, you must choose exercises that allow for the greatest load. One of the main reasons why squats are superior to leg extensions for quadriceps development relates to the fact that the load you can expose the quadriceps to is much greater with squats. That’s why presses and dips will give you great triceps development, while triceps kickbacks will do little for triceps development and even less for the metabolism.

A good rule of thumb is to use lifts that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your muscle mass, and in turn ignite your metabolism.

3. Super-set or group exercises.

Perform either non-competing muscle group training or antagonist training. Non-competing muscle group training would involve doing a set of a lower body exercise, and following it up with an upper body exercise Antagonist training is executed by alternating exercises that target opposing muscle groups (e.g. chest and back). The list of benefits includes: quicker recovery, greater strength levels and shorter workout times.

This design can be a huge advantage in your mission to burn fat. If you alternate exercises for opposing or non-competing muscle groups, you’ll be able to keep your heart rate elevated and burn calories like a blast furnace!

4. Keep rep ranges, in general, between 8 and 12.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. “High reps for tone and fat loss” is the “big kahuna” of all training myths! Somehow the aerobics, yoga and Pilate’s community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!

5. Rest only 30 to 60 seconds between sets.

When you keep the rest periods under one minute, it’s easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.

If your first movement in an upper/lower body superset is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the superset.

6. Every session should consist of approximately six to eight exercises. Why? Because empirical evidence has shown that normal trainees can consistently maintain six to eight exercises per session without burning out.

It’s imperative to base your exercise selection around compound, multi-joint exercises. Seventy-five percent (75%) of your exercises for each session must be compound exercises. Six single-joint isolation exercises are not going do the trick. Sure, you can perform a few isolation exercises, but the majority of your exercise choices should be multi-joint.

7. Perform Total Body Workouts

First and foremost, you must drop the notion that a muscle group can only be trained once or twice a week. Fitness enthusiasts from the past didn't train that way and you shouldn't either. The more frequent muscle producing / fat burning sessions you can have, the better.

8. Cardio is not the cure-all for Obesity

Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.

9. When you do cardio, do it first thing in the morning.

Do your cardiovascular training first thing in the morning on an empty stomach. You’ve gone 8 or more hours without eating, so your blood sugar levels are at their lowest when you first wake up. After about 10-15 minutes of cardio training on an empty stomach, you’ll have burned up all your remaining blood sugar.

Once your blood sugar is used up, the only remaining source of fuel your body has to continue with your cardio exercise is your stored body fat.

10. Vary your pace during your cardio training sessions.

Don’t maintain a constant steady pace while you’re on the treadmill or elliptical machine. Numerous studies have shown you’ll burn more calories and more fat if you train in intervals.

Start out by going for 1 minute at your normal walking pace. Then, for the next 30 seconds, speed it up to a run. After the 30 seconds at an increased pace, slow back down to your original pace for 1 more minute. This is known as an interval. Repeat this interval style cardio for 10-20 minutes.

Performing your cardio in this “interval” fashion will allow you to burn more fat and calories in less time than just keeping a nice steady pace. This will increase the results you see while reducing your time on the treadmill, stationary bike, or whatever form of cardiovascular training you do.

Learn 10 tips that will shave time off your workouts and unwanted pounds from your body.

Pat Rigsby is the owner of Fit Systems Personal Training and Wellness. He is also a published author of several fitness related books and articles. You can learn even more about how to accomplish your fitness and weight loss goals in less time at his website http://www.full-schedule-fitness.com , where he explains several highly effective workout routines that can help you reshape your body in as little as 4 minutes per day.

Three New Powerful Workout Styles That Burn Fat And Build Muscle Fast

2007-03-14T01:17:00.000-07:00

If you've been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, "complexes" may be just what you've been looking for. If you've never heard of "complexes" before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a "set", you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a "set".

No, this is NOT circuit training... it's much different. It's basically like performing a routine of exercises, instead of just mindlessly performing a typical "set" of one specific exercise. This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you'll find yourself huffing and puffing after repeating a sequence a mere two or three times. If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that's just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what's next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:

Example Barbell Complex

1. high pull from floor (explosive deadlift right into upright row in one motion);

2. barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);

3. barbell back to floor, then clean & press overhead;

4. barbell back to thighs, bend over, then bent over row;

5. barbell back to thighs, then finish with Romanian deadlift

Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting... That's 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight. For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in todays workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.

Now I'm going to show you a great kettlebell complex that really kicks my butt. I've been training with kettlebells for a little over a year now, and can definitely say that they have dramatically improved my strength, body composition, and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years.

Many elite athletes are using kettlebells as their preferred training tool for serious results. If you would like more info on kettlebells just go to TruthAboutAbs.com and click on Fitness Programs. I'd recommend just starting off with one bell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or you can just incorporate kettlebell training into your normal training routine once or twice a week to shake up your routine and stimulate new results.

Example Kettlebell Complex

1. one arm swing

2. one arm snatch, keep the bell over head;

3. one arm overhead squat;

4. bell back down to bottom, then one arm high pull;

5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set… and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

Alright, since most people will have easier access to dumbbells instead of kettlebells, now I'll show you how to compile a good dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately, then both together;

2. front lunge with one leg, then the other;

3. back lunge with one leg, then the other;

4. curl to overhead press;

5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and progressions work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell or dumbbell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell or dumbbell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!

By: Michael Geary

Check out Mike's site Quick Workouts for Busy Men at BusyManFitness.com. Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Magazine, author of the internationally-selling book, The Truth about Six-Pack Abdominals 6-Pack Abdominals blog at TruthAboutAbs.com. Also see Mike's

Bodyweight Exercises And Amazing Lunges

2007-03-14T01:09:00.000-07:00

If you want to gain functional strength, muscular endurance and quicker first step reactions, something all athletes and Martial Artists need, you’ll start adding lunges into your routine.

There is no other group of exercises that packs as much punch for training as the Lunge Evolution. Nearly all traditional bodyweight and traditional weightlifting exercises are one-dimensional, you are locked in place in a stable atmosphere. With squats you stand in one place, with the bench press you lie on your back, with pushups you are stationary on your hands and feet.

Lunges are the exact opposite. They are multi-dimensional, and as you’ll soon discover, the last stage of the evolution packs all the punches of Proprioception, teaching your body where it is in space. When your body has a better understanding of where it is when you’re not fully balanced, they benefit are quicker movements, reactions and faster movement patters.

Breaking down the Lunge into several of the movement patterns that take place in the exercise, you can see:
1. A squat
2. Running
3. Throwing a punch
4. Rotational trunk movement
5. Controlling an unbalanced load with one leg in the air, as in a punch or kick
6. And on and on…

The gains of lunging have to be seen and felt to be fully appreciated.

As with any exercise, you should start at the conservative level and gradually up the intensity. When a stage becomes easy, and you’ll know when this happens, you move on to the next stage. You’ll do yourself no good jumping into the hardest part of the evolution, that will only lead to your frustration and inability to get the very most out of the training.

The Lunge Evolution

The stages of the Lunge Evolution are as follows:
1. Lunge
2. Weighted Lunge
3. Weighted Lunge and Rotate
4. Proprioceptive Weighted Lunge and Rotate

The Lunge
The Lunge is done with no weight and begins to get the body use to using its’ lunging muscles. When starting out, repetitions should be very conservative, even in the single digits as you begin to get those hamstrings use to the work.

1. From a normal standing position
2. Take a long step with the right leg…
3. As the left knee barely touches the ground…
4. Take your next step with the left leg
5. Keep your torso straight

The Weighted Lunge

The Weighted Lunge increases the challenge by forcing a body using forward momentum and stepping to manipulate a weight. This is akin to teaching the moving weight of the body’s limbs to stay within the body’s balance plane and use efficient movement patters. When the body throws a punch, if the hand gets out of the body’s balance plane, all bets are off. This is something that happens when you throw one punch too many on a punching combination.

1. Lift a medicine ball, or weight, only light weight is needed
2. Take a long step with the right leg…
3. As the left knee barely touches the ground…
4. Take your next step with the right leg
5. Keep your torso straight
6. Maintain balance as you continue to hold the weight over your head

The Weighted Lunge and Rotate

The Weighted Lunge and Rotate now adds in the rotational movements of the torso. Every strike in the Martial Arts contains rotational movement. This is also true of a jab and front kick, there is just not as much rotational movement in those strikes, but it is there. There is rotational movement in nearly any athletic movement you can think of.

1. Hold a medicine ball or other weight above your head
2. Step with the right foot while bringing the left knee to barely touch the ground
3. As this is done, rotate the medicine ball to the side of the forward leg, in this case, the right one
4. Step with the left leg forward, right knee barely touching the ground, and medicine ball having traveled up above the head and over to the left side
5. Continue until finished, using distance in place of repetitions for this exercise

The Proprioceptive Weighted Lunge and Rotate

The last piece of intensity added in is forcing the body to balance itself from the ground up. This is accomplished by wearing Proprioception footwear. I use Jumpsoles with the Proprioceptor Plug inserted in the bottom, it’s like walking on two mini stability balls.

When you can do this exercise for 20 yards, you’ve arrived.

1. Wearing Proprioception footwear, hold a medicine ball above your head
2. Step with the right foot while bringing the left knee to barely touch the ground
3. As this is done, rotate the medicine ball to the side of the forward leg, in this case, the right one
4. Step with the left leg forward, right knee barely touching the ground, and medicine ball having traveled up above the head and over to the left side
5. Continue until finished

Increased Athleticism

When I work with athletes, many feel the effects of lunges sometimes after only a couple of training sessions. Their feelings are always the same as they tell me they feel stronger, more athletic and quicker.

The reason for the increased athleticism is the Proprioception training that’s taking place. With the Lunge Evolution, the smaller micro-muscles of the spine become engaged, and essentially are woken up by this exercise and told they are needed. I refer to these muscles as the “athleticism muscles”.

No matter what sport you play, when you start adding Lunges to your training, you’ll be amazed by the gains you produce.

About the author:
Joe Driscoll is a former Martial Arts world champion and the author of "Conditioning and Beyond" and several other books on fitness, conditioning and Martial Arts Training. Find out more about Joe and his training concepts at http://www.FightingShape.com. His blog is at http://www.JoeDriscoll.com.

5 Best Tips For Building Muscle At Home Easy and Quickly

2007-03-13T00:23:00.000-07:00

By: Darren MacLeod

I have always believed that you have a much better chance of reaching your fitness goals if you join a gym and get advice from a professional trainer or coach. However, many MuscleandStrength.com readers do not have the time, money or desire to join a gym and prefer to workout at home. I believe that working out home has a its disadvantages, but the one huge advantage it does have is…you don’t have to leave the house!

If you are one of these people that plans to workout at home then this article is for you! Like I just mentioned, you will have a far better chance of achieving your goals when you join a gym but it is possible to get into shape and build muscle without leaving your home with limited equipment.

So here at my top 5 tips for building muscle at home:

1) Don’t waste your money on “miracle” gym equipment
Getting in shape takes time, motivation and hard work. If you are not willing to put in those three things then you may as well not start. Avoid gym equipment that says “get in shape in 5 minutes a day”, or “flatter abs in 14 days”. These types of equipment are a total waste of money! You can literally do hundreds of exercises just using a set of dumbbells and a barbell, and these happen to be some of the cheapest pieces of gym equipment. If you are unsure of what equipment best suits your needs you should consult a fitness professional (see tip 5).

2) Wherever possible, use your bodyweight
If you have limited equipment, bodyweight exercises are your friend. You can potentially pack on a huge amount of muscle without ever lifting a dumbbell or barbell. Good bodyweight exercises to do at home include chin ups, wide grip pull ups, dips, bench dips, push ups and bodyweight rows.

3) Plan your diet around your workouts
If you have the flexibility of working out at home then you also have the ability to plan your meals around your workouts. Diet makes up 70% of the building muscle process so you can see how important it is. Make sure you eat a good serve of complex carbohydrates about one hour before your workout and a nutritious meal containing protein, carbohydrates, vitamins and minerals within 1 hour of finishing your workout. You should spread your meals out evenly throughout the day. Eat six small meals throughout the day instead of three large ones. This promotes a fast metabolism and limits fat storage.

4) Avoid distractions
One of the problems with working out at home is getting easily distracted. If possible, set up your gym equipment in an empty room with a stereo so you can focus on working out and not what’s happening around the house. A friend of mine who has a home gym told me he often used to put his favorite bodybuilding DVDs on while he was training to keep him motivated. This is an awesome tip to stay motivated at home. Another tip would be to try and workout when no one else is home.

5) Consult a fitness professional
I recommend this for people who are new to weight training and home workouts. Even if you have trained in a gym before, working out at home is much different and a fitness professional with working out at home experience should be able to help you out. In addition to helping you with your home gym setup, he/she will be able to plan a good routine and give you some tips to maximize the equipment you’ve got. You should be able to get all the help you need in one or two sessions so it shouldn’t break the bank!

These are just a few important tips for those of you working out at home. If you are serious about workout out at home for the long term, I would recommend that you pick up a few more basic pieces of equipment. These include an adjustable bench, weight rack (this can be used for bench and squatting) and a good range of dumbbells and weight plates.

If you have any more questions about working out at home head over to the forum on MuscleandStrength.com, our members will happily help you out with some free advice. Well, good luck with your home workouts and thank you for reading this article. See links below for further information.

Learn how to build muscle, gain weight and shape up by reading this free muscle building information. Muscle&Strength.com has over 700 page of free info including muscle building supplement advice.

The Best Bodyweight Exercises for Sexy Thighs and a Toned Butt

2007-03-12T12:07:00.000-07:00

When searching for the best Bodyweight exercises for the thighs, you see TONS of ads promoting all of these fancy so-called inner-thigh blasters, thigh squeezers, thigh-toning machines, etc. Take my word when I say that you do NOT need any of these ridiculous "thigh-blasting" gadgets to tighten and tone-up your legs, butt, and hips for good.

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like lunges, squats, deadlifts, and step-ups to get those toned thighs that you want. In addition, there are plenty of variations of these basic exercises to choose from, so in reality, it is simply a waste of time messing with all of these inner-thigh gadgets and fancy thigh machines.

Here's an example of one of the most effective thigh exercises that you can do. I'm sure you have done some variation of lunges before. There's probably about 20 different versions that you can try and they all kick butt!

One of the best variations of lunges are walking lunges (and a couple ways to do these slightly different to change the emphasis). Instead of standing lunges where you either lunge forward or lunge backward for 1 step and come back, with walking lunges you keep traveling forward on each step for anywhere from 10-30 steps, and then you turn around and come back that same distance.

A couple ways to improve on these and get better results over time is to increase your distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burner!

Here's a couple tips to keep in mind when performing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is approximately parallel to the floor at the bottom of the lunge.

2) Your leg behind you while lunging should have a bend in the knee at the bottom but your knee should come just short of touching the floor. Try not to touch the back knee to the ground during walking lunges.

3) Pause for a second at the top of each step before you lunge forward again for your next step.

Ok, now that you've mastered the basic walking lunge, let me give you a couple ideas for lunge variations that change the emphasis a little bit for working the outer thighs, inner thighs, and buttocks in a slightly different manner.

One variety is to step at an angle outward on each forward step. A second variation is to step at a slight angle inward on each forward step. The inward stepping version of the walking lunge is also called a cross-over lunge, and it really stretches out the buttocks and hips.

Go ahead and give these lunge variations a try and I guarantee that you will be firming up those thighs in no time. Whatever you do, just please say no to the fancy thigh machines and inner thigh squeezers, and use these more effective bodyweight exercises and free weight exercises, and you'll be much better off for it.

See below for more innovative exercises for the thighs and workouts that will have you showing off your new sexy toned legs.

Get your FREE instructions and photos of more of the best exercises for the thighs at Best Butt, Hip & Thigh Exercises

If you're interested in learning the top methods for getting a flat sexy belly, go to Lose Your Belly Fat

Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, The Truth about Six-Pack Abdominals. Another recommended resource for fat-loss is Lose Fat and Build Muscle

Bodyweight Exercise: Putting Body Weight to Work

2007-03-06T01:23:00.000-08:00

In Geezer's perfect world, there would be no Bodyweight exercise equipment heavier than 1.5 liters of wine (and no 1.5 liter of wine would sell for more than $15) and swimming pools would sprout new lanes every time someone showed up in a Speedo. In his next-to-perfect world, there would be no exercise equipment, and people would simply use their bodieis to hone their bodies. How would that work? Not so great. In this piece, the L.A. Times tell us exactly how not great, and looks at the potential of using our bodies for things like push-ups and pull-ups and other exercises that put one at odds with the force of gravity. The piece comes with a bodyweight exercise starter kit that includes instruction for two exercises:

Push-ups:Work your chest, shoulders, triceps and upper back.

Hands approximately shoulder-width apart.
Back, hips and legs in straight line.
Lower yourself to three to five inches off ground.
Don't brace feet against the wall (unless your can't do push-ups without this aid).
If you can't do even one, start from your knees.
Take two seconds pushing up, five seconds as you let yourself down. Hold the bottom position for two seconds.

Squats:Work your glutes, quads and hamstrings.

Feet shoulder-width apart.
Heels flat throughout exercise.
For balance, lift arms out in front.
Reach back with your rear, as if attempting to sit on a chair.
Don't let your knees pass beyond the plane of your toes.
Go down no farther than the point where thighs are parallel to floor. Or just go down as far as you can comfortably, and increase depth as you progress.

Fast Bodyweight Exercises Secrets

2007-03-06T00:59:00.000-08:00

Now today I want to talk about bodyweight Exercises. About what it can and can't do for you. And show you a few Bodyweight exercises as well.

On the weekend, I worked out with an ol' buddy of mine. Now Joe, my buddy, is a lawyer in the big city. He's chained to a desk, a big change from his University days of varsity sports, or his high school days working on the farm.

Now for a guy like Joe, who wasn't meant to be stuck behind a desk for 10 hours per day, bodyweight training was a real godsend.

The athletic movements were just what he needed. The challenges of mastering his bodyweight in both upper and lower body exercises was exhilarating, and liberating compared to the days he spends behind the desk.

Not surprisingly, Joe also liked my favorite exercise (the Y-squat or Overhead squat) because it opened up his chest, stretching his tight pecs, and strengthened the muscles of his upper back.

Why just tonite I did 10 reps of the Y-squat because my upper back was starting to tighten, and 4 hours later, my upper back still feels as relaxed as it does after a good night's sleep. (Just do your bodyweight squats with your arms up in a Y-position, keeping your shoulder blades back - feel the tension back there during the exercise and it will help release the stress!)

And with each new exercise, Joe would challenge his body to increase his range of motion, to "unstick himself" if you will, from the deskbound posture that he ends up with after another 50-60 hour work week (he doesn't work that much, for a lawyer).

And as I said to Joe, it is really important to get working on stuff like the Y-squats and stick-ups when he's young, so that his shoulders aren't all tied up like some of the older executives I see in the gym...that can't even lift their arms overhead...so that's why we use the Stick-up exercise with these guys.

But don't worry, it's never too late to make improvements - just be consistent with your bodyweight training. If you are in really bad shape and all twisted up, you'll have to master basic postural exercises like the Bird Dog and the Plank. Those can help take away your back pain.

If you are a desk jockey, you need to use as many different exercises and movements as possible. And the bodyweight manual, with almost 100 exercises, will challenge your strength and mobility, endurance and agility.

It will make you feel alive.

You want a quick burst of energy? Forget about Starbucks, and their drinks so loaded with caffeine that they make Red Bull look like kid's stuff. In the same amount of time (or less) that it takes you to walk to Starbucks, and order one of their ridiculously-named beverages, you could do a circuit of bodyweight exercise that will:

invigorate you
loosen you up
increase the blood flow to your brain
burn more calories and fat than any caffeine-loaded beverage ever will
improve your health
give you sustained energy boost, not a massive artificial increase in alertness followed by a crash
in your motivation that you get from caffeine
You want stress relief in less than 30 seconds? One set of 10 Y-squats or Stick-ups will give you that.
Now I do get asked a lot, "Can you build muscle with bodyweight exercises"?
And the truth is yes, but...

For some guys, they can literally build a cover model body with bodyweight exercises (I was just at a magazine photoshoot with a fitness model that does only bodyweight training and boxing and he was leaner, buffer, and better than some weight-trained fitness models)...

It all depends on where you are in your physical development...but certain exercises like Chins, Dips, Single-leg Squats, Shoulder-press Pushups, Glute-Ham Raises, and Pullups, will help you gain muscle. And you can do these at home, while on the road for business, or when you have to workout an inadequate fitness facility.

But for many other people - and I should say the majority of people, they will need some weight exercises to build muscle. (If you have the option, just start using dumbbells for as many of the bodyweight exercises as you can - you'll find you won't need much weight to gain muscle when using the 1-leg deadlifts, Bulgarian split squats, and the like).

Another popular question, "Can I use bodyweight training in place of regular interval training".

And the answer of course, is yes. If you are looking for a new form of interval training, then I recommend a 6-exercise bodyweight circuit alternating between lower and upper body exercises. Those are some kick-butt, fat-burning, get-leanin' workouts. And all can be done at home, in less time than it would take you to drive to the gym and back, let alone do your workout.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Unique Bodyweight Exercises for Time-Crunched Individuals

2007-02-28T02:38:00.000-08:00

Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.

Here's how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

-bodyweight squats (and variations)

-pushups (and variations)

-forward, reverse, or walking lunges

-up & down a staircase if one is available

-floor planks (holding plank position from forearms and feet)

-floor abs exercises such as lying leg thrusts, ab bicycles, etc.

-one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and your body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You've now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry about what other people think so much...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" that are giving you funny looks while they eat their donuts!

Visit http://truthaboutabs.com/freenewsletter.html to receive a free copy of the ebook "Training & Nutrition Insider Secrets for a Lean-body", as well as your own free personalized metabolic rate calculator.
Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of the internationally-selling The Truth about Six Pack Abs ©2004-2006.

Bodyweight Exercise: 20-Minute Fat Burning Workout Secrets

2007-02-27T12:18:00.000-08:00

Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.

Answer: Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Fitness magazine. I work extensively with clients on advanced fat loss and muscle building and with young athletes.

ZEE: We have a growing number of hard core corporate / executive members on our site. They are leading busy lives running their own business or managing companies but they love to train hard, except they need to do so with short intense work outs. How do you train individuals like this and still get kick ass results?

Answer: I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Training philosophy.

These workouts are designed to crank up the body's metabolism because of the intense demands imposed during the workouts.

After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare Training workouts to the Turbulence encountered in an airplane - a neat little analogy that the magazines really love).

I tend to stick with traditional weight training Bodyweight exercises, however, it is easy to adapt the Training principles when using strongman implements and advanced bodyweight exercises.

For intervals, I tend to stick with 30 seconds of work and 90 seconds of active recovery, although it will vary between workout phases and for athletes of different sports.

The great thing about heavy weights and intervals is efficiency. You don't have to do either for more than 20 minutes to get a great response. So if you are a busy Bodyweight executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day. Combine Training with the right nutrition, and you are well on your way to success.

ZEE: You're known for using training not just for getting people to look better, but for greater performance with your athletes. How do you incorporate TT with your athletes?

Answer: This system is like the Conjugate System used by Westside. You are able to modify the specific details so that anyone can use the general principles. You just have to modify the workouts based on the goals and current condition of the individual.

I will modify the traditional fat Loss workouts for athletes by adding supersets of Athletic Movement Training (my terms for a dynamic flexibility and warm-up), and then making sure that the strength training component focuses on the posterior chain (i.e. glute ham raises, wide-stance squats, RDL's, etc.).

Then we will modify the interval training so that it is sport-specific (I believe that conditioning is the only training method that we can give the term, "sport-specific").

ZEE: If you were limited to a 20 minute work out with an executive client, what would that work out look like? Take us through a work out here.

Answer: Providing the individual is injury free, we will move through a general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of bodyweight exercises (2 minutes).

Then we will spend 5 minutes on the first superset pair of exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual's fitness level.

On non-weight training days, we would do intervals. It would look like this: 5-minute warmup 12-minutes on intervals 3-minute cooldown

Flexibility and mobility would be addressed on the client's own time or in a separate session. Generally, there is a great amount of mobility developed from the exercise selection on training days.

ZEE: With regards to nutrition playing a role in how a person looks and performs, do you help guide your clients in a specific direction with what they should / should not do in this realm?

Answer: I like to mash up a variety of nutritional expert's advice into my own approach.

It's mostly a John Berardi-based approach, but I might not be as picky as he is with certain meals. Basically, I start with 200-250g of protein per day for a man (depending on size) and then go with 30% fat and then the remainder is carbohydrate.

Then I split that up into 8 meals preferably (6 for busy people, but no less). I think it is important to have, as Berardi recommends, a serving of high-fiber, high-nutrient vegetables with each meal. If you have a high-fiber diet, you will control your appetite and blood sugar.

I don't think that people need to exclude fruit from their eating (in fact we should aim to eat at least 3 servings, and preferably berries, grapefruits, apples, and oranges), but instead we should avoid white, processed carbohydrates from a bag or a box.

Foods that should be in every healthy person's nutrition plan:

Green Tea Almonds Broccoli Berries A variety of lean protein sources Basically, for nutrition, just choose healthy, whole natural food.

ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren't there. Are there any common mistakes going on here?

Answer: Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.

A lot of people really just want me to approve their current workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.

And most people think they are eating better and using a better program than they really are.

Even when most people they list out their food intake (as I have them all do on fitday.com), some people (including some trainers that I train) still don't see the obvious problems in their diet.

I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and nutrition or even an honest, knowledgeable friend.

http://www.TurbulenceTraining.com

Great Bodyweight Exercise For Explosive Power Fitness

2007-02-27T12:00:00.000-08:00

When you think about bodyweight exercises you probably think pushups, situps, bodyweight squats, pullups, dips, etc. There are so many bodyweight exercises that you probably never heard of, Thrusting Pushups, Grasshoppers, Frog Pushup etc.

There is one exercise that is a sick and result producing, yet most won't do it, it's painful, it makes your lungs burn, makes your legs scream, the intensity is incredible, the exercise is the Burpee.

A few seconds into this exercise will show you the benefits, this is not a exercise for the weak, it's for the hard trainer, the person that won't give up, and your fitness level will soar beyond what you have ever thought.

The Burpee should be used as part as a fitness program for the person that wants a high level of fitness, they are very demanding you will either love them or hate them and most hate them, they hurt, they make you breath hard, your lungs hurt and your legs will burn.

You can get a great workout in as little as 2 to 3 minutes, and this is great for a busy lifestyle. If you can workout for only 2 to 3 minutes and get great benefits wouldn't it be worth it.

If you believe what you read, you can't get a workout in 2 or 3 minutes. This is where the fitness experts and doctors maybe wrong. You don't need 30 minutes of exercise to get into great shape, you don't even need half of that.

The Burpee is a great way to push yourself to the next level. The Burpee is a total body workout, you will burn more fat, build better endurance, and a greater level of physical fitness.

You can do the Burpee anywhere, indoors, outdoors, in a bedroom, a hotel room where- ever you are, the Burpee will get the job done.

To do the Burpee:

Start in a standing position 2. squat down and put your hands on the floor.
Kick both legs back at the same time ( you are now in a pushup position ).
Bring both legs back under you, towards your hands, and jump up in the air.

This is 1 fast movement and should be repeated for as many as possible.

For a quick workout try this:

Do 10 Burpees, rest 10 seconds, Do 9 Burpees, rest 9 seconds, Do 8 Burpees rest 8 seconds, continue until you get to 1 Burpee, when you get to 1 Burpee work back up to 10 Burpees.

John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual , The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual.For more info http://www.wildmantraining.com

Bodyweight Exercise: 20-Minute Fat Burning Workout Secrets

Bodyweight Exercise: Putting Body Weight to Work

Fast Bodyweight Exercises Secrets

Unique Bodyweight Exercises for Time-Crunched Individuals

5 Ways A Bodyweight Exercises for You

Bodyweight Exercises For Ultimate Physical Fitness

2007-02-27T06:27:00.000-08:00

There is no reason that you need to have a complicated Bodyweight exercise routine or try travel to any gym to get physically fit.

Bodyweight training will get you the results you need in the comfort of your own home.

If your goal is to look good and feel good bodyweight training is the way to go, and it has great benefits.

If your time is limited bodyweight training will get you breathing hard in no time flat, and the rate that fat will fly off your body will be amazing.

The exercises are fun and there are so many ways that you can use your bodyweight to get a great workout.

One exercise that you can use that never seems to get easy and that's the burpee, the burpee is brutal and very result producing.

The burpee is one of my favorite exercises for getting in shape as fast as possible.

To do the burpee:

Start in a standing position.

Squat down, put your hands on the floor, kick your legs back. ( you are now in a pushup position )

Bring your legs back up toward your chest.

Stand up, and jump.

These are to be done as fast as possible.

Short sprints are a great way to burn fat, get lean and stay muscular without losing muscle.

If you combined the two exercises burpees and short sprints think of the benefits, amazing.

Try this short, but great workout and it will take only 5 minutes.

Do 1 minute of burpees, sprint for 30 seconds. Rest for 30 seconds.

John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual, and The New Wildman Training Course For more info http://www.wildmantraining.com

How work very intensive 2 minute bodyweight workouts!

2007-02-06T00:07:00.000-08:00

Just because the holiday season is upon us does not mean that we have to abandon our Bodyweight workouts, you can grab a quick Bodyweight workout in as little as 1 to 2 minutes a day.

How can you get a Bodyweight workout in only 1 to 2 minutes a day ? With a quick bodyweight workout. This is a great stress reliever not to mention a great way to give yourself a boost when your energy is low.

Most people think that there is no way that they can get a workout in only 1 or 2 minutes a day, I disagree.

The concept is that if you stop exercising around the holidays or for any undetermined amount of time you will have a harder time getting back into it.

There are very few reasons to skip your workouts, the number 1 reason is there is no time, this is just an excuse to make us feel good about not following through, the easy way out.

We don't need a gym or have to go out and jog for 30 minutes to stay on track, what you need to do is learn that if you make exercise a way of life it will be easier to follow and you will always find time to squeeze a workout in.

Would you go a day without showering ? How about a day without brushing your teeth ? If you do both of these everyday doesn't it make sense to do something for your health and fitness on a daily basis.

My philosophy is get in whatever workout you can, I don't care if it's only doing 25 pushups, which should take no more then 30 seconds, then this leaves you with the I can always find time and there is no excuse mentality.

What if you did only 25 pushups or situps a day, that would be 175 pushups or situps a week or 9,125 a year seems like alot, yet it's only 25 pushups situps a day, so in only 30 seconds a day you can do 9,125 pushups or situps in 1 year.

A 1 or 2 minute short workout 1 or 2 times a day can get you back on track if you are feeling a little short on energy.

If you don't think you can get a workout in 1 or 2 minutes a day try 1 of the following short workouts.

1. Pushups -1 minute

Situps -1 minute

2. Jumping Jacks -1 minute

Pushups -1 minute

3. Bodyweight Squats -1 minute

Pushups -1 minute

4. Jumping Jacks -1 minute

Bodyweight Squats -1 minute

Do these as fast and explosive as possible.

Believe it or not 1 minute will probably be to long for most, this is a fact, so if 1 minute is to long try doing the workouts for 30 seconds, see you can get in a short effective workout in 1 to 2 minutes a day.

John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual and the New expanded version The Wildman Training Course, For more info http://www.wildmantraining.com