Workout   routines  for women don’t have to consist of endless cardio classes followed by hundreds of crunches and other misguided bad advice. If I told you that could do the equivalent of a full HOUR of running or hardcore exercise in only 15 minutes would that interest you? That’s something I ask my local weight-loss clients when they first start my program each time and they always answer “of course”…

Let’s take a look at one of the ways you can blast fat off your belly, arms, and thighs, without sacrificing all your time in a health club or following a boring workout video.

 Workout   Routines  For Women – My Skinny Asian Method

The beauty of this  workout   routine  for women is that it can be applied to almost any activity…dancing, walking, jumping rope, anything. It fits whatever you favorite thing to do is, and you can start immediately:

First, I want you to do your favorite exercise for 5 minutes straight at a slow/moderate pace. Just to warm up, nothing major. If you’re walking then I just want you to walk at your normal speed.

Once 5 minutes has passed I want you to go at least twice as fast as you had been going for 1 full minute (60 seconds). Your pace needs to be whatever you’re comfortable at in terms of pushing it, meaning if you’re in fairly good shape and just need to lose that last 10 pounds I want you to go into a full speed running sprint.

If you’re just starting out I just want you to walk faster with bigger steps, to the point where by the end of the full minute you’re beginning to feel winded or out of breath.

After that sprint/fast pace minute, go ahead and slow back down to your previous warm up pace. Stick to that slower speed for 60 seconds and enjoy the rest.

The next minute…you guessed it…back to the faster pace for another 60 seconds. This on/off pattern is what usually makes this my student’s top pick out of the full  workout   routines  for women they learn.

Repeat this pattern another 10 times, alternating between 5 “on” minutes and 5 “off” minutes. By the end of it you should feel like you really worked out hard, even though you spent just 15 minutes or so of total time doing it.

Why It Works

The reasons this particular system is one of my own favorite  workout   routines  for women is because you’re not only compressing time, which is something we girls never get enough of in a day it seems, but we’re also throwing our bodies such a shock through the on/off switching that it reacts as if we’re sprinting the entire time…even during the rest minutes.

Better yet, the after-effect of this workout is that your metabolic rate is elevated substantially for the next 12-18 hours…meaning you’re going to be burning fat and making progress even while you sleep. Pretty good I’d say…

Do this special  workout   routine  for women at least 3 times a week, and if you can add a 4th day once you feel confident. You’ll see nearly immediate results if you’re doing it right and pushing yourself to the max during the “on” minutes!

What If You’re Still Not Losing Weight?

If this specific workout isn’t getting it done for you, don’t worry. You can learn a more powerful secret free method that Asian women do to force fat off of their belly and thighs quickly…without starving or doing crazy workouts.

When it comes to creating a bodybuilding diet, you should not underestimate the importance of carbohydrate intake. While you definitely do require enough protein to ensure your  muscles  have an appropriate pool of amino acids available to form the basic  building  blocks of the  muscle , if the carbohydrates aren’t present, the fuel needed to assemble these  building  blocks is not being provided.

There are some weight lifters who prefer following a lower carbohydrate approach to  building   muscle , but often their gains will be slower than those who don’t reduce this macronutrient from their bodybuilding  diet .

That said, what are the best carbohydrates to be consuming? There is a vast number of options here, so deciphering which ones will be most beneficial is a smart idea.

1. Oatmeal

Oatmeal, both cooked and raw, is an excellent source of whole grain carbs that will digest slowly in the body and thus provide a steady rate of energy to the muscle cells. You can blend oatmeal in with your shakes, or combine it with protein powder after it’s cooked to make a terrific meal when eaten alongside some nuts for healthy fat.

2. Rice

Rice is a staple of almost any mass gaining diet and for good reason. First, it’s cheap. As many of you know who are trying to gain weight, eating 4000+ calories each day can get expensive! Rice is only pennies per serving so it makes for a great option for those trying to save money.

Secondly, it’s quick. You can either opt for minute rice (which isn’t quite as good, but still a decent option), or pre-cook a big back of long-grain or brown-rice at the start of the week and dish it out for each of your meals.

It will go well with a variety of protein sources and could even be turned into a pudding type of dessert if you really got creative.

3. Dextrose

When it comes to the post-workout period, dextrose should always have a place on your  muscle   building   diet  program. Dextrose will be absorbed rapidly in the body, thus will help create an insulin spike, allowing those amino acids from the protein you consume at this point to get into the muscle cells and start the repair and rebuilding process.

It can be mixed easily into any shake and again is very easy on the wallet.

4. Kiddie Cereal

Surprised with this option? That’s right, kiddie cereal – all that sugary stuff you used to eat as a kid, can actually be a good part of a bodybuilding diet. There is one requirement though with this – it’s that it’s eaten immediately after your workout.

You see, at this time you want a fast reacting carbohydrate in your system, and kiddie cereals are just this. Plus, trying to gain weight should be fun since you know you’ll be cutting out food once you get back on the fat loss bandwagon, so why not make the most of it?

One to two cups right after an intense workout can be absolutely perfect and really help you see the progress you’re looking for.

So, have a good look over your current  muscle   building   diet  and be sure these are there. If not, it may be time for you to make some adjustments.

We have all been exposed to this information haven’t we? To maintain our health we need to exercise and eat the right foods. The truth is that  nutrition  and fitness go hand in hand for a healthier lifestyle and a better quality of life. It is best to start early with  nutrition  and fitness habits since we want to benefit from them all of our lives right?

Move Your Body

The initial part of the  nutrition  and fitness combination consists of daily physical movement. This exercise includes but is not limited to cycling, swimming, jogging and walking. You should plan to employ those Aerobic exercises about five times a week for about 30 minutes each time. You can up the benefits of your cardio workout by adding strength training two or three times each week. When starting off it may be best to employ a personal trainer to minimize injuries and ensure good practices. This will help you to avoid injury in the early phase of your program.

Eat Healthy

The second element of an effective  nutrition  and fitness program is smart nutritional eating. if you don’t change your eating habits to be habitually nutritious then the best exercise routine in the world won’t really do you that much good. This should also include a good source of protein. This should be augmented by a daily supply of vitamins. If you are not sure about what you should be eating then you should consult the food recommendations of the United States Department of Agriculture (USDA). The idea behind this updated pyramid is that you make good food choices every day from all of the major food groups, and that you support those healthy choices with physical exercise. The most important factor to keep in mind when choosing a  nutrition  program is to allow the bulk of your diet to consist of fresh fruits and vegetables, and whole grain carbohydrates.

Conclusion

Your next step? To take what you’ve just learned and and use it to create a happy, healthy lifestyle. By creating your own daily  nutrition  and fitness routines you can move toward enjoying the benefits they will bring you.

Sometimes, you just don’t want to work out. Well, use these  tips  to provide  workout  motivation next time you are having trouble getting motivated to  workout .

 

1) Change things up. This is the easiest way to get motivated to  workout . Just do something completely different from what you’re doing now. For example, if you do total body  workouts , try doing an upper/lower split, or vice versa. If you’re doing bodybuilding splits, then change to total body  workouts .

 

Another example: train in a different rep range. If you train in the typical 8-12 rep range, try lifting in the 5-6 range for a change of pace (no, ladies, this will not make you big and bulky). If you do primarily dumbbell and barbell exercises, switch to a bodyweight only  workout . The key here is to completely change your routine. Get creative if you want, just come up with something that get’s you excited and motivated to work out again.

 

2) Set a goal. This is my favorite method for finding  workout  motivation. As an example, you could set a date to compete in a local powerlifting event, race, or other competition. Maybe you want to run faster, jump higher, lift a certain amount of weight. Just set a performance goal, set a dead line, and schedule your training accordingly. Having an end goal in mind is a great way to keep you motivated and excited to get into the gym.

 

3)  Workout  with a partner. If you train alone, you may want to find someone to  workout  with. Warning: train with someone who will be consistent and is positive and encouraging. The last thing you want to do is get a  workout  partner who is constantly negative or will make excuses not to go to the gym on a consistent basis. A great  workout  partner can encourage you, motivate you, provide social support, and help push you to improve your performance.

 

4) Hire a personal trainer. Some people simply won’t go the gym unless they know they are paying someone who will be waiting on them. That is one of the main reasons people hire me. Warning: do your homework before hiring a trainer. Most trainers don’t truly know what they’re doing. Ask questions about their experience, certifications, and ask for client referrals. If they are hesitant to give you any information, walk away and save your time and money. Oh, one more thing. Here’s an easy test: tell them you are interested in losing fat quickly. If they recommend anything other than a total body or upper/lower split (and they tell you to do a lot of long, slow cardio), they don’t have a clue what they are doing. Get away . . . fast.

If you are looking for a edge to your  muscle   building  routine, you must keep a workout journal.

A journal can be anything from a .79 cent one subject notebook, to a workout specific, pre formatted, log book with everything laid out for you ($5 – $10+). As long as you focus on recording the target information (what you trained, What exercises were used, Weight amount, sets etc…). I personally like to use the one subject notebook, and ill tell you why later.

Did you noticed above, I said you want to keep track of the strength your gaining? That’s because the best way to gain  muscle  mass is with constant strength gaining. Think about, have you ever seen that “little guy” moving the heavy weights? I didn’t think so. Keeping track of your progress is one of the best things you can do for your  muscle   building  routine. This must be one of the easiest and least expensive ways to ad to your workout.

On a side note, I prefer to use a 100 page one subject notebook, for my three month workout journal. Every day gets a page. Front of the page is for workout information, the back is for personal information (today’s diet, mood, energy level or whatever else you feel is necessary to record). I also like to use the last ten pages of the notebook to write out my goal’s for these next ninety days. If you write something down you will remember it better and it will be stuck in the back of your mind.

Diabetes has entered your life with a bang. Perhaps you know others who are diabetics, perhaps not. Perhaps you have friends or family members who are diabetic. Perhaps you were secretly expecting diabetes to strike, perhaps it came as a surprise. You are now faced with some important choices – first and foremost, your diet.

Any diabetic must think and plan his or her meals. This planning becomes second nature in time and will not always be as overwhelming as it may seem when you are newly diagnosed. Since the majority of diabetics suffer from Type II diabetes, or adult onset diabetes, you have likely had poor eating habits for some time now. You will now need to take some time to educate yourself and to actually sit down and write out your menu.

One of the first people that your diagnosing physician will direct you to will be a registered dietician. Your dietician will help you in planning your meals and will likely provide you with recipes for healthy eating. You will go over your own individual diet needs. Each diabetic is different. You may need to lose weight in addition to managing you diabetes. You may need to gain weight in addition to managing you diabetes. Your lifestyle will have a bearing on what your diabetic needs are. Diabetics with active lifestyles have different caloric needs than those who lead relatively sedentary lives. Your dietician will consider all of these factors and then will assist you in developing a diabetic diet sample from which you will determine the meal plan that is right for you.

With the wealth of information that is now available via the internet, diabetics have many resources right at their fingertips. Diabetics are no longer limited to the information that they are given. Diabetics are encouraged to find as much information as they can about their condition. Education is the key to living a healthy diabetic lifestyle. Many reputable diabetes organizations have internet web sites and most of them provide surfers with a diabetic diet sample. Many of these web sites have forums on which you can network with other diabetics that can offer more diabetic diet samples. Diabetics today have more information available to them than diabetics did just a decade or two ago.

A well-planned diabetic diet sample will take the reader through at least one day of planned meals. Using what will likely be the diabetic food pyramid, the diabetic diet sample should include food exchanges and how to use them. Using an example, the diabetic diet sample will build meals based on a number of exchanges to clarify the method that a diabetic will use to create his or her own meals. A diabetic diet sample may also include recipes that are based on food exchanges. Cooking a stew, for example, may include exchanges from several different food groups. You may use meat exchanges, vegetable exchanges, and fat exchanges to create a stew or casserole. Meals based on a combination of exchanges may seem difficult at first but will soon become second nature. Keeping your diabetic diet samples and your diabetic recipes close at hand will give you the tools you will need for a successful diabetic diet.

Arm yourself with as many diabetic diet samples as you can access. The more samples you have the more food choices you will have to begin with. Until you become familiar with the process of creating meals from you allotment of food exchanges, let these diabetic diet samples will be your guide. Don’t’ worry at first about creating your own meals. Once you are comfortable with planning your own recipes and meals, you will find that you can share your own diabetic diet samples with other newly diagnosed diabetics.

Have you been looking for a weight loss  workout   routine  that really works, but doesn’t take an hour of your time every day? There are many routines that are effective, and don’t take much time at all. Read these tips to find the perfect weight loss  workout   routine  for you!

Many people love to walk for exercise. This is a good choice for people who have the time. But in order to lose weight by walking, you would need to walk at least 30 minutes every day, and preferably more. Some just don’t have the time for this.

If you like to jog or run, this is a good cardio workout and calorie burner. Warm up before you start, and jog or run for 15-20 minutes. This is a very effective weight loss  workout   routine . Carry a 2 or 3 lb dumbbell in each hand, and the caloric burn increases even more!

Pilates provides a great workout for those who prefer a calmer, less strenuous activity. The slow, methodic moves of pilates really burns fat, while sculpting a dancer’s body. Pilates stretches the muscles and creates a long, lean look. Do an assortment of moves for 15-20 minutes 4 times per week, and you will see a big change.

Weights is the BIG winner when it comes to burning calories and kicking metabolism into high gear. This is the perfect weight loss  workout   routine . You won’t look like a body builder if you use 8 to 10 lb weights for your workout. Using weights for only 10 minutes per day, 3-4 days per week can make an unbelievable difference.

The perfect workout would be to combine a little of all the methods. Try to work out at least 3 times per week for 20 minutes. Combing pilates and weights, run for 20 minutes, whatever you like the most. Just get started, and soon you will find yourself addicted to your weight loss  workout   routine !

We all want it… the fit, tone body with lean muscle. There is no quick solution to developing such a physique, but with the right information, it is possible to receive the results you want in an effective an efficient manner.

There are 3 important steps involved in building muscle, these are not a quick fix for muscle building, with dedication and effort you could have muscles like you’ve always dreamed of.

1. It is extremely important to make sure that all exercises are done correctly, from the weight lifting to the endurance training, proper technique is essential to receiving effective results. Compound exercises will give you efficient results, and their are 4 main areas to focus on when aiming for the quickest results possible. These areas are the chest, legs, back, and shoulder.

2. The proper diet is also essential to building muscle. It is suggested that you eat one gram of protein per pound of body weight to ensure that your body has the proper compounds to build muscle. Other diet tips include avoiding sugars, keeping saturated fat intake as low as possible, and making sure you take in plenty of calories. This will provide you with healthy sustainable energy for your workouts.

3. Be sure to give your body a chance to rest and recover from over training. The body will grow as it heals.

Stay dedicated and motivated because the result you want will take time to achieve. With regular effort your better body can be just around the corner. Dedication and motivation are the main reason for muscle building workouts made easy.

Sports  nutrition  is a very important factor that highly determines the progress of a teenage athlete in his/her favorite sport. Although the science of sports  nutrition  is highly complicated and involves numerous variable schools, there are some basic tips and guidelines, which if followed, can improve the fitness and strength of your active teenager.

Eating a balanced diet is the most important sports  nutrition  tip. Nutrients are divided into 4 broad groups; the group of carbohydrates and fats, the proteins’ group, the dairy products’ group and the group of minerals and vitamins. Each meal must include at least one food type from each group.

Carbohydrates and fats are the major source of energy for the body during exercise and should comprise at least 33% of the diet of the teen athlete. Proteins, especially of animal sources, are important for building stronger muscle fibers. The proportion of proteins in the diet of an athletic teenager is highly determined by the type of sport practiced; for example, body builders and boxers usually need more proteins in their diets than soccer players and bicyclers. Dairy products, vegetables and fruits are rich sources of minerals and vitamins. Numerous minerals and vitamins are important sports  nutrition  elements that act as co-factors in the synthesis of stronger muscle fibers (positive nitrogen balance).

Sports  nutrition  experts have emphasized the crucial role of the pre-exercise meal in predicting the outcome of an exercise session. The nature of the pre-exercise meal should depend on the style of exercise of your teenager; if he/she prefers to exercise in the evenings, lunch should consist of easily digestible food types with a high content of complex carbohydrates such as bread, vegetables, fruits, chocolate and cereals. A medium sized bowel of salad with 2 small pieces of meat is a good pre-exercise meal for evening exercise sessions. On the other hand, if your teenage child exercises first thing in the morning, breakfast should be light; an egg, a fruit and toast is convenient in most cases.

Sports  nutrition  researches have shown that eating a snack half an hour before the exercise session triggers elevation of blood glucose to prepare the body for the high energy consuming physical actions. A chocolate bar, a large banana or an energy drink is usually appropriate in most cases. Teenage athletes are also advised to consume more water during the 30 minutes that precede the exercise routine. This is essential to prevent dehydration as during exercise large amount of water is lost from the body through sweating and respiration.

Sports  nutrition  researchers have long been focusing on the role of the post-exercise meal in affecting the muscular growth and the built up stamina. Carbohydrates are important to refill the muscular fuel stores (glycogen), while proteins are essential for healing of the muscle fibers. The post-exercise meal should be eaten 2 hours after the exercise session. When preparing a post-exercise meal for your teenage child, try to stick to a carbohydrate to protein ratio of 4 to 1.

These were the basic sports  nutrition  guidelines that would maximize the strength and stamina of your child.

Do you wish you had a six-pack?

If the answer is yes, you’ll be surprised to know that even ‘you’ can start transforming your body into a “beach body” with that perfect six-pack which will drive the opposite sex crazy. These workouts for abs will help you to achieve those toned and muscular abs.

Diet

The first thing to remember when performing workouts for abs is that building muscle alone won’t create that perfect six-pack. What is also required is to diet. You must aim to lose weight over you entire body and not just the stomach. It doesn’t matter how toned and muscular your abs are, no one’s going to be “wowed” by them if they are hidden under a layer of fat.

Interval Training

The next thing you should do to make your workouts for abs more effective is interval training. This is a type of cardio which involves bursts of high intensity work which is alternated with periods of rest or low activity. The choices of exercise you can choose from to reach this goal are running, cycling, and rowing, etc. As you change your pace, your body will burn more calories and the more work you put into this, the more fat is burnt off.

The Workouts for Abs

Okay, now we come to the workout for abs and there are a number to choose from:

The Abdominal Crunch

You should lie on the floor with you hands touching your forehead. Keep the bottom of your back firmly on the floor and by contracting your abs, raise the top of your back and shoulders by about 4 inches off the floor. Exhale while you do this and try to keep this position for about 30 seconds. Over time as you become more efficient at doing this, slowly increase the time your upper back and shoulders are raised off the floor.

Sit Ups

Lie on the floor with your knees up. Try and wedge your feet under something or have someone hold them down for you. Place your hands behind your head or cross ways across your chest and then raise your back and shoulders until you are upright and then lower back down. As you become more used to doing this, try doing it on an incline or holding weights and increase these as you become more resilient.

Leg Raises

Leg raises are done by lying flat on the floor with your arms down by your side and your hands flat on the floor. While keeping your legs straight, raise them up into the air so that they are at a 90 degree angle to your body. Then lower and repeat without touching the floor.

Jackknife Sit Ups

Lie flat on your back with your arms by your side. Now raise your torso and knees so that your face touches your kneecaps directly above your pelvis. While doing this, allow your knees to bend naturally. You can attach a weight to your feet as you become more resilient to doing this.

Static Holds

This is known as the plank because you get into the push-up position, but the difference is you don’t have your hands touching the floor, you have your elbows touching it instead. Raise your body off the floor and hold the position while keeping it firm and still (static). If you are new to these workouts for abs, you might find that 45 seconds would be enough. Those more experienced can hold this position for up to 5 minutes. You can also do this exercise on your side with one arm raising you off the floor and one foot touching the floor.

Bicycle Crunches

Another important set of muscle that should be exercised are your oblique muscles. These muscles are located on either side of your stomach. One way to do this is by performing bicycle crunches. Lie on the floor with your hands behind your head. This is fairly similar to the abdominal crunch except that you lift your left knee up and bend your left shoulder towards it and then back down without touching the floor. You then you repeat again but this time with the right knee and shoulder. Keep alternating between the two as if you are riding a bicycle.

DVDs to Help with Workouts for Abs

There are a couple of excellent DVD workout programs on the market which are guaranteed to help you achieve your goal. These DVD workout programs are great because they can be very motivating and will help keep you focused by giving you a set routine to follow. One such DVD is the Insanity 60-Day Total-Body Conditioning Program. As it says, it can transform your body in only 60 days, and what’s even better about this program is you don’t need weights. Insanity has 3 DVDs focusing on abs as well as cardio giving you unbelievable results, but don’t think it’s going to be easy because it will really push you to your limits. Insanity and the other DVD workout programs also contain nutritional guides to help with your diet as well as the equally important interval training. If you use these DVDs, you will achieve maximum results from your workouts for abs and before you know it you’ll be able to display that beach body that so many crave for. This will result in you feeling fit, confident and looking great.