You are browsing the archive for workouts.

by seph

Getting The Most Out Of Your Workout

6:02 am in Weight Loss Activities by seph

You’ve been going to the gym at least two hours a day and need to cram everything to get a good workout. Instead of doing this, why not balance your time between cardio? On some days you can practice solely on your stretching while others can focus on the strength training part of your workout. If you are a beginner that you need to take it build and slow up your endurance, remember that. Otherwise, you could overextend yourself and become injured. At other times, people will just become burnt out. It is vital that you keep going if you really want to lose weight or build up muscle.Perseverance is the key to reaching your gym goals and this will take you a long way.

Planning out what workouts you are going to do is vital step in getting the most out of your workout. By scheduling your workouts ahead of time, you will be able to allow more time for certain exercises.

Depending on your preference, you can work out from the privacy of your own home or hit up the gym. Always remember to bring a spare towel with you and at least one bottle of water. You’ll be sweating a lot so you want to replenish your body. Here are some suggestions to get the most out of your workout.

Balance between cardio

To obtain a balance between cardio, we recommend splitting up your training time. Each Monday you can do cardio exercises that focus mainly on the lower body portion. On Wednesday, do some treadmill walking before you begin upper body strength training. By balancing between cardio every few days, you won’t end up with a huge muscular body while still having scrawny legs and calves.

Now, you won’t have to push yourself to the limit every time you go. Working out should be steady and slow as with anything else in life. You can’t do 200 pushups and look at yourself in the mirror to see if you gained any muscle from those pushups. If you have not already built up stamina, that kind of expectation would be also dangerous and ridiculous for your body. Remember that overtime, you will begin to do more because your strength is gradually increasing.

Strength Training

By doing strength training, you will be able to increase your muscle fiber, tendon strength and ligament strength. As you become stronger, you will be able to lift more. Strength training is all about slow and steady movements instead of quick lifting.

It is recommended that you build your own strength training programming so this way it matches your needs. Make sure to take a day off from your weight training when you are doing this. You should follow at least 6-12 repetitions or until you at least feel tired. Use a weight that is not too heavy and not too light for yourself. Experiment with the different waits beforehand. Lift your weights slowly and take a rest for at least one minute between each exercise set.


Stretching exercises are used to help condition your body, so this way your limbs do not feel stiff before doing strength training. We recommend doing stretching before you run on the treadmill. After you’ve gone on the treadmill, you can move to the strength training. One of our favorite stretches is the basic arm circles. This means you stand up on your two feet and begin to move your arms around in a circular motion within the air. This gets out any kinks before you decide to work out. This exercise will target your shoulders.

Now, if you want to do something similar for your lower body, try doing ankle circles. When you do this, you will be focusing on your calve muscles this time. Hold onto something while doing this exercise, making sure you are standing up. Begin lifting your right leg two inches from the floor. With your biggest toe guiding you, begin to do circular motions with your foot. That’s all there is to it! Click here to learn more about workouts.

by seph

Does Flex Belt Really Work?

8:16 pm in Uncategorized by seph

Flex&border=0&rel=0&egm=0&color1=0x666666&color2=0xefefef' />

Does the Flex Belt Really Work? This really is one of the questions that I get asked a lot and with this article I want to clarify this situation for everybody that is interested in this kind of devices. I’ve two premiere reasons behind this the very first being that I normally get asked this by people that desire to flatten their own bellies and that I want to provide them with several significant info on the issue and the second one being that after this short article is definitely finish, the knowledge will also be on the internet for everybody to see.

The original reason for the belt is always to stimulate all your abdominal muscles via weak electronic impulses. That’s why this sort of tools are known as EMS (Electronic Muscle Stimulation) ones and also trust me when I state, the Flex Belt really does a great job on this.

When I first used the Flex Belt I was really surprised at the proven fact that it absolutely was able to make my entire ab muscles contract without me even imagining about it or doing something. In the end, this is what it was designed for and you can be assured that it gets the job done right, particularly because it has a hundred and fifty different intensity levels to choose from. Whether you are just beginning on your way to a six pack or maybe you have one and want to stay in shape, you can be certain that you’ll find the best workout intensity level for you personally.

Uncover more ways to get the 6 pack when you go here: more on the Flex Belt here

So now that we settled this problem I wish to discuss with you regarding a common misconception concerning this device. The thing is most people genuinely wish to know if they could use it to lose weight so if you’re also interested in this then continue reading.

Shortly place, yes, you can use the Flex Belt to lose weight nevertheless the process will be a very gradual one to the point that it won’t even be worth your time. This device will certainly first of all strengthen one’s muscles and assist you to define them but there’s no point in doing this if you’ve a sizable layer of fat on top. Your results will likely be unseen and so, useless.

That’s why you need to couple the Flex Belt with a few cardio workouts to help you in burning fat. Running sessions or even short fast crunches are incredible fat burning exercises which will likewise enhance your overall stamina. Consider it as attacking excess fat cells from 2 directions and crushing them in the process simply because in a way, this is just what you would be doing.

Continue here for more information: click here to find out does the flex belt really work or not.

by seph

5 Tricks To Sprint Triathlon Training

12:47 pm in Weight Loss Activities by seph


Are you intending on doing a sprint triathlon this year but are new to the sport? Have you done one in the past and want to further improve on your moment, or your position?   Sprint triathlon training could be a little confusing initially, but there can be a few things that may get you off towards the right start, making sure you do all the right things. Here are 5 tricks to   training for a sprint triathlon to have you on the right course:

1. List out on some paper all the issues you are aiming to train with this race. I know this tip is often a little out right now there, but if you have your reasons in some recoverable format, your motivation will stay high. And without motivation, your training will certainly fall off and you will be in the back with the pack, and/or in pain at the race.

2. Start with an idea. Map out the training. You may miss exercising here or there, but putting every thing down on to some kind of schedule will maintain you on track in most cases. With this program, make sure that will put the days and times you’ll be training for every discipline, as well as your goals overall.

3. Get the PROPER gear (nevertheless keep it nominal). With triathlon, it’s tempting to visit out and get lots of really cool gear whenever you get started. But this is foolish for a couple reasons. First, you don’t understand how long you may be in the sports activity. Why waste the cash? Second, since you’re not sure what exactly you will need yet, you may buy things you don’t need. You will learn as you go. Third, top gear won’t do much for you personally if you’re within the early stages of racing. Stick with your basics- swim fit, googles, tri-bike, helmet, short and jogging shoes. You may want a wrist watch to keep track of your time, but let’s preserve getting fancy with regard to later!

4. Make sure to warm-up for each workout you are doing, and for the race. One huge mistake people make is that they think they’re in suitable shape to simply blast out a workout or race, and they end up getting injured. We all require a good warm way up. Make sure you don’t get into “groupthink” here in case everyone else appears to be jumping full on inside their workouts without warm up.

5. Become very informed about your bike. Get a bike fit as quickly as possible, and make sure it’s the best size for an individual. Take a clinic on bikes if you’re unfamiliar with them. It’s a good plan to learn to change a fatigue, and how to perform minimal repairs and adjustments that you may want to know as you head out on your instruction rides.

Sprint triathlon training might be fun, and rewarding. By following the particular tips above, you should be capable of cruise to a pleasant finish in your own first race- or beat your better time this arriving year.

by seph

The Good Tips to Use Aerobics Stepper Effectively

12:33 am in Weight Loss Activities by seph

Those who exercise regularly and are well into keeping fit and staying in form will understand that the basic workout on a day-to-day basis does get a little tiring. So you would try secondary physical exercises and perchance a new approach totally. There is invariably the pick of utilizing fitness equipment to improve the exercising so it isn t the same repetitive function. One such equipment that has got popularity is the aerobics stepper. It might look too plain an item still it does indeed benefit an aerobic workout with amazing results during a little period of time.

Those who are looking to invest in an aerobics stepper and would like to try it out before purchasing it could definitely enroll in a step class where the equipment will be used during the exercise routine and an instructor will guide you on how to use it too. Once you are well-known with the aerobics stepper, purchasing one of your own won t be a issue as it is financially low-budget and range between $30 to $100. The cheaper aerobics stepper is ideally meant for novices as it normally cannot be changed to a particular height. The better known dear brands come with an universal height and are meant for expert users.

It is ideal to buy a stepper that comes with an flexible height because as you get accustomed to using the stepper you would want to shift your level of fitness to develop at a more ambitious level. This will bring upon hot challenges and better solutions in the long run.

An aerobics stepper should never be used too soon unless your accustomed to it as you could risk injuring yourself in the process. Start using the aerobics stepper gradually during the workout and once familiar with the equipment, slowly build up to a more advanced workout routine with the use of the aerobics stepper. In order to make sure you are using the aerobics stepper correctly so that the workout is making the maximum use of it, here are a few tips that will help. It is constantly principal to have a direct posture with the head up and the shoulders back. When stepping on to the aerobics stepper the total foot should be steadfastly placed on the stepper to avoid any injuries that might occur due to an dissymmetry. When stepping down make sure to land behind the aerobics stepper to avoid any straining on the back.

It is also essential to constantly start your physical exertion with a tune-up as the aerobics stepper will intensify the workout and a cool down before finishing off. In addition to varying your physical exertion and escalating your fitness level, the aerobics stepper will help tone the leg and buttock muscles too.

Aerobics stepper can help you in getting maximum results in a short time workouts. If you are being curious about other best exercise equipment, you can visits the particular website on cheap exercise equipment where you can get the reviews of pilates exercise equipment and related information. I hope this information can help you in improving your overall general health.

by seph

Six Pack Abs – How Can I Get Them To Show?

3:38 pm in Weight Loss Activities by seph

You may be getting discouraged, and it’s hardly surprising, because you have worked on those six pack abdominals for so long, and they are still not showing. How many more crunches do i have to do to get them defined enough to show as a perfect set of six pack abs?

First of all, you are not the only one that this has happened to, there are many more people in this situation, so take heart, and with a few changes, your abdominals and six pack will be showing very soon. Even with the best of intentions, which can be seen by the number of crunches we do every day, not every one can get their abdominals to show. You know that your abdominal muscles are way stronger, but they still don’t show, so what exactly is happening? Well, what you need to do first is to make absolutely sure that it is your abdominal muscles that you are targeting in your crunches, an also check that you are not rushing them. For many exercisers, it is the number they can do in a fixed time that is what matters, but that lowers the level of the exercise. To be more beneficial, each muscle contraction should be held for a few seconds, and if you are trying to beat the latest record of number of the crunches in two minutes, then you cannot do this, and the crunches will not be as beneficial for you. So slow down, and improve the quality of your crunches, and any other exercises you do that target the abs muscles.

Next on your agenda is to find out what your body fat ratio is – if you are a gym member, you can get weighed there and the scales will be able to tell you your body fat ratio if your bathroom scales aren’t able to. This number should be around 12, but if yours is much higher than this, then that confirms why your 6 pack abs are not showing. The body fat ratio is a guide to inform you how much body fat you have, and the higher the number, the more layers of fat your body has. The more fat you have, the more layers of fat are covering your abdominal muscles, so if you have been doing your exercises the right way, your abs will be well defined but just hidden by too much fat.

Now then, if too much is the cause of your abs to not be defined as great 6 pack abdominals what can you do? You obviously need to lose some of those fat layers, and crunches alone will not achieve this for you. You must do some cardio exercises, to lose some weight. Now this doesn’t automatically mean that you have to work even longer in the gym each day. You will probably spend less time on your abs crunches, with more time doing cardio. Combine this with eating a little less, you will be well on your way to losing some body fat. Make sure your diet is healthy for you, and not over doing the alcohol. Occasional drinks are fine, but drinking alcohol on a regular basis is just giving your body with too many unneccessary calories.

So, to conclude, do your exercises appropriately, lower your body fat ratio and your 6 pack abdominals will be defined and showing like those on others you’ve been jealously watching.

by seph

Nitric Oxide And Bodybuilding

1:44 am in Weight Loss Activities by seph

The body produces Nitric Oxide. This acts in the body as a signaling molecule to communicate effectively with other cells in the body. Nitric Oxide results when the enzymes in the body break down the amino acid L-arginine in the body. L-arginine from the food consumed passes through the stomach to enter the blood stream. It enters the endothelial cells that are found between the lymph and blood where it gets broken down into Nitric Oxide. The natural source of L-arginine is fish, grains, meats, dairy products and poultry. Nitric acid is useful in the treatment of inflammations, cardiovascular disorders, digestive problems, insomnia, diabetes and injury, pain, interstitial cystitis, pain, weight loss, sexual function and female sexual dysfunction.

Extreme fatigue and physical weakness are symptoms that could indicate nitric oxide deficiency. Nitric Oxide is also an aid to supplement bodybuilding and sports activities. It is to be taken before and after workouts. There are Nitric Oxide supplements in the market to enhance the oxygen and nutrient delivery with blood flow. Nitric Oxide is a vasodilator enabling the muscle to receive more blood along with the muscle building agents, nutrients and creatine, and oxygen. The blood vessels are forced open for a longer period throughout the day. The result is a fast recovery after workouts, higher muscle gains, more endurance due to the prolonged pumping of the blood and increased strength. The nitric oxide supplement is also to increase the natural production of Nitric Oxide in the body.

Nitric oxide products targeted for bodybuilders claim dramatic increase of muscle growth. However, these claims are inconclusive. Some of the Nitric Oxide supplements in the market include Nitrix by BSN, NO-xplode by BSN, A-AKG by Pro-line, Mid-Cycle by Fizogen, SuperPump250 from Gaspari and Cold Fusion by Legal Gear. These products are available in most supplement and health nutrition stores. For instance, you could check up what consumers and reviewers say about a product in the Internet, for instance, by searching SuperPump250 reviews for SuperPump250.

Heart diseases and strokes can be prevented with the intake of Nitric Oxide. Other uses include prevention of constriction of blood vessels which can be dangerous, assistance in controlling platelet function, reduction in artery plaque and lowering of cholesterol. Higher concentration can induce risky low blood pressure and is toxic to cells. It is not recommended for people with known heart conditions.

by seph

Add Nutrients And Rest With Exercises To Build Muscles

3:08 pm in Weight Loss Activities by seph

Modifying the body by a build up of muscles is the focus of bodybuilding. This is achieved by intensive exercise. Bodybuilding emerged as a sport in the 19th century with building muscles in specific forms and its display in public. It gained popularity as a popular sport during the 1950s. Muscle training also became professionalized. Bodybuilding combines elastic or hydraulic resistance with weight training. Nutrients are to be provided after the workouts with specialized diet so that the repair and the growth of the muscles can take place.

Training methods are many. In strength training, strength is built up with resistance to muscular contraction. Muscle contraction is opposed with elastic, hydraulic or gravity forces. As training progresses, there is a steady increase of elastic tension, weight or other resistance. Bodybuilding is consumed by bodybuilders, weight loss aspirants, those undergoing weight training, and athletes. Their performance is expected to improve with the intake of such supplements. They also assist during the recovery process after training as well as events. Their benefits are often doubted. Sports have become overtly commercialized. Investments in advertisement, contracts and sponsorship have made them a business of profits. Consequently, there is pressure exerted on the performers to win at any price. This pressure has led to the use of chemical substances, including anabolic steroids, in order to improve performance. Their use became widespread since the 1970s. Bodybuilding too has not been immune to this trend. Their use did make remarkable improvement in the muscles. But then there were those who did not use them who unjustly lost out. They also posed a major health hazard. Many countries subsequently put such substances under the controlled substance list. These were banned in the use of sports. Doping to detect these in the urine and blood became a standard practice is sports.

Intake of additional protein, carbohydrate and fat are required for bodybuilders. The growth of muscles as well as their repair requires additional food energy after training. This additional food energy can be obtained from natural diets. There are also specialized diet supplements that are also convenient to provide the additional energy. The products that are available in the market include Ny-Tro Pro-40, BSN No-Xplode, BSN Cell Mass, BSN Syntha-6 and Purple Wraath.

Bodybuilding exercises lead to the stimulation of the muscles. Besides food supplements, adequate rest and sleep are required for the growth of the muscles.

by seph

Steps to Correct Bodybuilding

7:39 pm in Weight Loss Activities by seph

You’ve paid a fitness subscription, you go to a gym almost daily and still you are already bored with waiting for results to appear. As a matter of fact, you don’t even know what you want. You want to lose weight, but also to gain power and flexibility. Your personal trainer can not teach you anything if you don’t know what you’re after. You must first determine if you want to loose weight or not, because the objectives are quite different. Trying to lose extra pounds will not necessarily strengthen your muscles if you don’t do it right.

When a man usually goes to a fitness facility, he has in mind the following objectives:

1.Burning the fat

If you are a beginner, make first a training program with constant flow of 10 exercises executed one after the other. 10 repetitions of the same thing in a series, and a total of 2-3 circuits of series with small brakes between them.

A good idea is to try and make at least 2 exercises for each muscle group, like arm muscles and abdomen muscles.

2. Developing muscular tissue

Most men are recommended exercises which permit them to proceed with about 8 repetitions in each series. You can do them in the classic way, meaning you make a series, you rest for about 60 seconds, and then make a new series and so on until you’ve done your sets and are ready for the next exercise.

If you have more experience, you can try the supersets. You can pair exercises with synergic effects : two moves that address the same muscular group. In most cases, these supersets consist of subsequent exercises, the first one based on many muscles, and the next one targeting only one type of muscles. You can also buy burn the fat feed the muscle program that can assist you in choosing your routine.

3. Becoming strong

There is no unknown secret here: only heavy weights, few repetitions (3-5 of each series). Since the exercises sets are harder and require more effort, the brakes between them should be of about 4 minutes.

This doesn’t mean that each exercise you make has to be as hard. You can start with few repetitions for the main moves, then do more repetitions with smaller fitness weights. The less solicitant exercises will require smaller breaks between them, just like in the above situations.

by seph

Exercise In Your Home Gym

9:04 am in Weight Loss Activities by seph

Why Workout In Your Home Gym?

Getting into the habit of working out and maintaining that habit is a challenge for many people. It can be difficult to get up early, drive to the gym, get a good workout, have a shower, and drive to work in time to start the day. Or maybe you prefer to workout after work, on your way home – if you aren’t too tired from your day or find other things you’d rather do than put in an hour or so at the gym.

Home Gym Workout: Look At The Cost

If you workout in a home gym, the only costs you have are the costs of acquiring any equipment you want to use. After that, it is free! What about at the local gym? It is never free – other than that first visit where they let you try out the equipment because they want to commit you to a lengthy contract.

Equipment can be expensive, like an elliptical machine, or a treadmill or stationary bicycle. Or it can be very inexpensive, like a stability ball or medicine ball, or bands to use in stretching. Money is not a valid excuse because people can get a good workout using just their body weight.

Even if you want to get high-priced equipment, there are ways to avoid paying top dollar. Many people purchase brand new equipment every year but don’t stick with their workout very long. You can benefit – move their machine to your home gym for your workouts, and pay a much lower cost than if it were fresh from the factory. Check online, at fitness stores, or in hometown newspapers for good deals on used equipment.

It’s All About You

If you workout in your home gym, you will have the workout equipment you want in your home gym. You have not to look for a used machine that you want to use.

You want to use which equipment? Is your workout routine in your home gym going to be about using a barbell and other free weights? Or will you be using machines, like an elliptical machine or treadmill? Smaller options would be to use a stability ball, or bands for stretching. It’s entirely your choice.

And The Number One Reason Is….

If you compare having a home gym to workout in versus going to a gym, the largest benefit is convenience. You can’t beat going into the room next door for being a simple “commute” to the gym. There’s no gas expended – leaving less of a carbon footprint. You aren’t limited by the hours plastered on the doors of the neighborhood gym, so if you want to workout very early, or very late, that’s your choice.

Planning to start your workouts? A home gym has many advantages – give it a try!



by seph

Building Muscles Fast

4:41 am in Weight Loss Activities by seph

When you go to the gym for the first time it’s seem that everyone is talking another language. You don’t know what to do and how to do it or you would rather train alone. In this case, things couldn’t be simpler. You can find here a few basic principles for fitness and body building.

Incomplete sets – If you want to have an intense training session, you can repeat certain sets a few time in a partial manner during the current set.

Forcing a repetition – This means you have to repeat the sets after you have finished you session, just to over-stimulate the muscles. If you decide to follow this principle, take a training partner that can help you overcome tough moments.

Very slow exercises – This means you will have to repeat the exercises in a slow manner, allowing at least 30 seconds for every basic part.

The principle of cheating – This principle permits the use of the fitness weight to finish a repetition that might seem impossible. You will be able to overcome exhaustion and to continue the session, leaving room for bigger and stronger muscles.

The principle of continuous tension – You should not allow the muscles to relax during a training session, not even when you are resting.

The principle of edge contraction – This principle can be included in sets which need the rhythmic execution of repetitive exercises and it means the accentuating the contraction during the upper part of the movement.

The principle of weight pyramids – This principle means that you will have to vary the number of repetitions and change the weights from set to set, either from small to big or from big to small.

Speedy muscles – This principle basically teaches us how to put the weight down slowly and take it up faster, so we can achieve maximum muscle contraction.

Confusing our body – Taking muscle groups by surprise is a must in body building, this is why you should always change suddenly the exercise, in a new way, that can be well understood from jon benson 7 minute muscle routine.

More and more – When you start training, you should use small weights, but in time they will grow heavier. This means that over time you will become stronger while still doing the same number of lifts but with heavier weights.