The human body has the capability to remove body waste or excess heat generated during workouts or physical activities. High power and intensive bodybuilding workouts are only made possible for a professional or armature bodybuilder by his or her thermo-regulation capacity. Success in body building and even the health of a bodybuilder is strongly pegged on the efficiency of the individual’s thermo-regulation Sweating excessively can however cause adverse effects to the body builder.

Dehydration consequent from excessive sweating is usually referred to as hyperthermia. Mild dehydration consequent from body water losses can and does impair the cognition processes of a body builder. The impairment usually starts only if the water mass lost is more than 1% of the total amounts in the body. The cognitive impairment as a result of excessive heat during exercises causes loss of integrity in the blood-brain barrier. Hyperthermia is also said to lower the cerebral blood flow rate and to raise the brain temperatures to unsafe levels. However, most of these conditions are very rare and happens only in much decimated instances and even then with mild effects.

Exercises, workouts and diet play in the same playing field in bodybuilding. Remember that 2-3 pound differences might be as a result of having eaten dinner, a lot of body water or even clothes. It is not really a permanent weight gain sometimes. A common error is developing a negative mentality and connotation whenever matters of diet are mentioned. In exercises, the workouts and road works should follow consequent laps, where they should be done as fast as a bodybuilder can, through maintaining breathing control and body posture. When the body is worn out, then the body builder can slow down gradually onto a jog and then a walk until resting pace. Immediately after stopping, it is important to start some stretching exercises rather than stop abruptly and sit down. This ensures that the muscles don’t contract suddenly.

Other exercises like rope jumping, frog jumping can be started immediately after the run so as to amplify the cardio status of the body builder. One funny thing about how a body reacts to exercises is that one part of the body can compete with the other over plasma glucose during the physical exercise. More notable is legs and arms and the one that looses out on the competition usually tires faster. Legs have more blood veins than legs and that is why bicep reps are usually more tiring than bicycle rides for the same period.

Female bodybuilders must go beyond elliptical training and get active, relying on machine exercises such as those done on a treadmill, rowing machine or a stationary bicycle. Although these elliptical exercises are easier on the joints they have minimal stimulation of the heart rate and even fat combustion. It is wiser for the women bodybuilder to prefer hikes, track running, swimming and playing field games over indoor machine exercises. The reason for this is because most machines rely on the momentum created by the body builder at the initial movement and then they keep on moving without offering any resistance to the body weight to propel them forth.

You’ve just reached all of the your health, strength, and muscle mass goals in a workout session believed to be your last.  You get back home and sit on the couch relieved that the gym will no longer be apart of your life.  A quick thought pops in your head about how your figure, blood pressure, and low heart rate will maintain if you go into a sedentary lifestyle again.  This is when you realize that a Maintenance Workout is the best solution to retain all the results you worked so hard for.

Maintenance workouts should only consist of 1 to 2 days a week.  Whether you were on a muscle a day program or not you should put together a full body program that includes the main exercises that you don’t want to drop in weights or repetitions.  Likewise for cardiovascular training 2 days at the same level of intensity won’t allow you to drop in your performance.

Resistance training days should be structured for goals and metabolic adaptations.  If your sole purpose was to improve strength, a one day a week or an A & B workout program should be made to effectively keep your strength levels.  If you have multiple goals such as strength, hypertrophy, and power;  a two day, two workout program should be established.  Have one day set for strength and the other for hypertrophy.  Make sure if power is one of your objectives, the days should be spread out by at least one day and the power exercises precede all exercises in both workouts.

Don’t add new exercises.  The whole point of maintenance programs is to retain the neuromuscular stimulus adapted from your many workouts.  Adding new exercises may target different parts of a muscle and won’t help your overall goal.

Leaving the gym completely should never be an option.  2-week vacations are acceptable in workout programs, but once our bodies take any more time off, loss of muscle gains, strength, and power occurs.  Even a one day a week or home training bout will help avoid these issues.

Please comment if you would like an example Maintenance program.

Here’s my top 2 fat burning workouts that will rip through fat faster than dieting by itself. Add these 2 exercises to your routine and you’ll speed up your weight loss. The entire workout regimen is extremely time efficient and shouldn’t take no longer than 30 minutes or less. You’ll cut your workout times in half and still burn a tuck load of calories. Take 2 minutes to read this article and learn these 2 exercises that flat out works against stubborn fat.

Fat burning workouts – 2 exercises that will burn fat fast

1. Stair running

A lot of athletes especially wrestlers do this exercise to get in shape and drop weight for an up coming match. But wait ladies… this exercise is not only for guys. A lot of times I don’t mention this exercise to my clients (mostly women) because they might think this particular workout is strictly for guys only. Well, let me be the first to tell you, NO IT’S NOT.

It is purely conditioning and a fat loss exercise. It doesn’t favor males over the females. In fact, if you’re relatively new to stair running, you’ll notice results relatively quickly.

Here’s what to do. If you live in an apartment building with stairs, simply run up the stairs for 10-15 minutes no-stop. You can rest when you’re walking back down. Once you walk back down, run back up the stairs. Again this will only take 10-15 minutes but you’ll burn a lot of calories in short amount of time.

2. Jump up and down non-stop

This exercise will boost your metabolism when done as I advocate for you to do it. I really recommend that you don’t do this exercise no more than 5 minutes at a time. But make sure that you do it  at least 20 times to get maximum results. This exercise will boost your metabolism throughout the day. To be quite honest with you, this exercise is a better way of increasing your metabolism than the traditional long cardio workouts that many people are doing now days.

Here’s how it works. Find an open space in your living room and jump as high as you can for 5 minutes non-stop. if you are a beginner… just do 3 minutes non-stop. Rest for 2 minutes and repeat. Do this exercise 3 times through while you rest 2 minutes between each set.   

There you go, 2 fat burning exercises that will rip through fat and jump start your metabolism.

More and more athletes and fitness trainers have come to discover the tremendous benefits of a tabata cardio workout. This cardio workout is considered by many as one of the most advanced interval workout, helping people who exercise to reach a higher level of fitness, enhancing their endurance and at the same time burning more calories.

Why Choosing Tabata Workouts?

This modern type of interval training is loved by both fitness professionals and researchers due to its simplicity and unmatchable fat-torching abilities. A Tabata workout is extremely easy to follow, because it consists of alternating short periods of rest with short but intense exercises. There are many exercises compatible with this new technique, from aerobic exercises such as rowing and running to strength exercises like lifting weights.

How to Use The Tabata Training Method

There are some steps you need to follow before going further with this method. First and foremost, make sure that you have picked the right exercises to include in your training session. Some of the most common Tabata workouts are:

– Bicycle Sprints. The truth is that this method is the perfect choice when you want to engage your lower body and in the same time to skyrocket your heart rate.

– Hindu Squats. Another famous method that is extremely useful when you want to engage a wide variety of muscles and to get your heart rate up.

– Jumping Lunges. This type of cardio exercise is extremely beneficial at toning your hip area.

– Box Jumps. Surely one of the best cardio tabata exercise, because it uses almost all your groups of muscles.

After choosing the right exercise for your needs, you have to ensure that you have the proper equipment for the work. Lastly, you need to decide upon the intervals between the exercises. A sample of a Tabata cardio exercises plan could be:

– 15 Barbell Squats (interval 1 and 3)

– 20 Pushups (2 and 5)

– 20 Chin Ups (4 and 7)

– 4 Minutes of Sprinting in Place (intervals 6 and 8)

For these exercises, you would need a chin up bar, surface mat and a barbell with weights. Each training lasts around 4 minutes and has 8 intervals. After each interval, make sure you rest for about 20 seconds. After the first 4 intervals, rest for a couple of minutes. These cardio and strength exercises should make you sweat a lot, which will consequently lead to an improved metabolism and an enhanced weight loss process.

If you want to see some improvements in your fitness, you need to benefit of both a proper rest and a balanced diet. Since Tabata is a high intensity interval training, you will definitely feel exhausted the following day. This is why it is extremely important to make sure that you will get plenty of rest the following day. Moreover, make sure you eat plenty of fruits and meat, because you will need an extra amount of protein and energy. Lastly, don’t forget to warm up and to stretch before and after each workout.

Benefits of Tabata Cardio Workout

There are several benefits of a Tabata workout. Some of the most renowned are:

1. Muscle Tissue Retention. While a diet which is not based on a professional diet plan could lead to a loss of muscle tissue, this breakthrough method from Japan places the stran right on the muscle tissue. Consequently, they send a signal to the brain that more muscle tissue is needed. As a direct result, the muscle tissue is increased and the total ratio of lean muscle mass goes up.

2. Both the Anaerobic and Aerobic are Increased. Our bodies’ aerobic capacity (usually called the maximum oxygen uptake) represents the greatest amount of oxygen that can be consumed while exercising. On the other hand, the anaerobic capacity represents the maximum amount of energy our body can produce in the absence of oxygen. The study conducted by Dr. Tabata showed that those who practice tabata cardio workouts on a regular basis benefit of an increase of up to 14% in their aerobic capacity and 28% in the anaerobic capacity.

3. Fat Loss. Due to an increase of your metabolic rates, tabata workouts doubles the rate at which the fat is burned by your body. There are thousands of people out there who started to practiced these exercises and only after one months they have lost over 10 pounds. The truth is that this method really works, and it is a 100% natural way to shed off the extra pounds you have. However, don’t forget about getting enough sleep and having a proper diet.

4. Save Time. Lastly, a proper tabata cardio workout won’t take more than 30-40 minutes every other day. Because of this, you will have plenty of time for other important tasks, so you can stay on top of your schedule.

A tabata cardio workout is an activity that certainly deserves your interest.

Seniors are finally getting involved in the health movement! Move it or lose it! What is the best workout routine for senior citizens? And why should seniors workout? We will explore more on this topic during this article.

Did you know that there are some health insurance companies that will actually pay for your gym membership. When this was implemented several years ago, the insurance companies saved around 1.6 billion dollars in health care in the first two years! Senior citizens were getting into the gym, and getting fit and healthy!

Of course, if you have read any of my other articles, you know that I am a big advocate of weight lifting. And yes, this goes for you too, seniors. Lifting weights can really help with osteoporosis. If you don’t believe me, ask your doctor. Your doctor will tell you. I have some clients that have come to me because their doctor has told them that they have to get a personal trainer. My hope for everyone and their health is that they get into the gym BEFORE their doctor tells them that they have to do it. Once you are at a place where your doctor tells you that you HAVE to lose weight, or you have to get a personal trainer, this can mean that your health is at stake. This always makes my heart just drop, because I know for many people, that a lot of their health problems could have been prevented if they had just lead a healthy lifestyle and gotten into the gym.

So, don’t be one of those people. Get in to the gym now. Also, for most seniors, it’s about getting back your mobility, your range of motion, and a bit of strength and energy. Yes, I recommend lifting weights, but, don’t go in and just start throwing weights around. Get yourself at least a month of sessions with a personal trainer. Many injuries can be prevented by just knowing where to place your hands or your feet during certain exercises.

One rule of thumb can be the ninety degree angle rule. Now, this doesn’t apply for every exercise. There are always exceptions to the rule. Basically, you never let your legs or your arms go past a ninety degree angle. For instance, if you are doing an overhead shoulder press, your arms above your head should each form ninety degree angles. This way, you are keeping the weight in your muscle rather than your joints. But, if this isn’t making any sense to you, please take the time to seek out a personal trainer in your area. They can help you with all of your fitness goals and give you a great workout routine for seniors!

The Insanity Workout Program has been out for over a year. However, we have found that you can add a few things to the Insanity workout. Here’s an example:

When the instructor, Shawn T., is talking about how to do the next exercise, go ahead and get a head start. If you know how to do the exercise, there no since stopping and listening how to do the exercise. This will keep your heartbeat up and your blood pumping. However, if you just started, watch and listen how Shawn T. does the new exercise.

Another step is to make sure you have just water. I know that Shawn T. and Beach Body wants you to buy the “Results Recovery” formula – but trust me, nothing beats water. Whenever we exercise, we’ll get thirsty. Your better off just staying away from all kinds of drinks like Gatorade or Vitamin D Drink. I know they are supposed to energize you, but if you want to save some money, you’ll be OK with just water.

Also, never drink pop while your working out. I’ve done that a couple of times, not the brightest thing to do. You will actually belch things up. So my suggestion (through experience), is to stay away from it.

A third tip is to wear loose clothing, especially work out related. Wearing tight clothing may restrict blood flow, so make sure everything is pretty loose. Never wear jeans…shorts are better. Tennis shoes should ALWAYS be worn – no bare feet. The reason is because there is a lot of jumping around and you need good support for your feet and joints when you land.

There are a lot more things we can add to this list. However, this should help you get started.

Are you looking for the best cardiovascular exercises ever? Then do not go far, its right here for you and that is running. This is a cardio exercise that can be done at home. There is no need of any equipment and time bound to do these cardio exercises at home. One can do them at home ease. It is considered as the best cardiovascular exercises at home.

Running is one of the prime cardio exercises which helps to burn fats developed in your body. If you have some problem with running then you can go for jogging i.e. running slowly. It gives a good tone to the muscle groups to make them strong. Along with it, this form of cardiovascular exercise is also good for developing the heart rate.

Running or jogging can be done either mechanically or at outside. Among the two, the latter is much preferred as one can inhale the fresh air outside while engaging in the same.

If you feel uncomfortable both engaging in running or jogging, then you can always switch to walking. Walking is regarded as possessing a low impact of cardio-vascular exercise. But nevertheless, it is also a good way to burn out some excess fats from your body. Actually it is a perfect form of cardio exercise to start off.

You can search different cardiovascular exercises on the websites online. You will get many websites which are dedicated to exercises and home cardio exercises. These websites are very useful and will give you many links to download exercises and equipment videos.

Boxing fitness is so unique in that it is a combination of aerobic and anaerobic exercises. It’s a total body conditioning that women can really appreciate. Boxing fitness takes all the benefits of competitive boxing training without the actual training for hardcore fighting. Through the boxing training programs women will gain strength, flexibility, coordination, a good sense of balance and you will have quicker reflexes.

Here are some easy exercises you can do from the home:

10 jab punches

10 straight punches

10 squats

15 jumping jacks

Rest 30sec to 1min

10 jab-straight combination(1-2)

10 alternating lunges

15 ab crunches

Rest 30sec to 1min

10 jab-straight-hook combinations(1-2-3) then under(duck)

1min jump rope

Rest 30sec to 1min

Repeat for 2 more rounds.

Never forget to warm-up and stretch before starting your program, likewise, always cool down after every workout. This must always be part of any workout, it will prevent you from having injuries.

Don’t worry if you are conscious that you might end-up with a body like the popular professional male fighters such as Mike Tyson or Manny Pacquiao, you won’t. Instead, you will have a leaner, trimmer toned body. Plus, the add-on to your self-esteem of knowing how to box! A lot of my female clients wanted to learn boxing for fitness because they wanted to effectively lose weight fast and in a fun way. But I also had female clients who were inspired to learn boxing for self-defence. They felt good that they were taking care of their health and gaining an ability to protect themselves should they ever need to.

In a previous article, I suggested a 5-day workout routine, which is mainly focused on training each body-part separately every day. For example: Monday-Chest, Tuesday-Arms, Wednesday-Shoulders, Thursday-Back, Friday-Legs and Weekend-Rest. Although I believe that the ideal workout is the one that you devote a single workout to a single body-part, most of us do not have the available time to execute such an overloaded weekly training schedule.

So, what is the best alternative? Your goal still remains to train each body-part at least once a week. In order to achieve that without having to go to the gym every day, you must combine training a major body-part along with a minor at the same day. Here is a typical example of a 3-day workout routine:

Monday: Chest-Biceps

Chest Exercises

1) Bench Press 4 sets x 12,10,8,6

2) Incline Bench Press 3 sets x 12,10,8

3) Cable Crossover 3 sets x 12,10,8

4) Peck-Dec (Butterfly) or Dumbbell flies 3 sets x 12,10,8

Biceps Exercises

1) Barbell or Cable Curl 3 sets x 12,10,8

2) Alternate Hammer Curl 3 sets x 12,10,8

3) Concentration Curls or Preacher Curls (machine) 3 sets x 12,10,8

Wednesday: Back-Triceps

Back Exercises

1) V-Bar Pull-Down 4 sets x 12,10,8,6

2) Wide Grip Pull-Down (machine or cable) 3 sets x 12,10,8

3) Bent-Over Barbell Row 3 sets x 12,10,8

4) One Arm Dumbbell Row (leaning on a bench) 3 sets x 12,10,8

Triceps Exercises

1) Cable Extension (kneeling or standing) 3 sets x 12,10,8

2) Lying Close Grip Barbell Extension (Forehead) 3 sets x 12,10,8

3) One Arm Dumbbell Extension 3 sets x 12,10,8

Friday: Legs-Shoulders

Legs Exercises

1) Leg Extensions (machine) 4 sets x 12,10,8,8

2) Squats Barbell or Machine 4 sets x 12,10,8,8

3) Dumbbell Lunges 3 sets x 12,10,10

4) Leg Curls (Lying-machine) 3 sets x 12,10,10

Shoulder Exercises

1) Barbell or Dumbbell Shoulder Press 4 sets x 12,10,8,8

2) Arnold Dumbbell Press 3 sets x 12,10,8

3) Dumbbell Raise (Front or side) 3 sets x 12,10,8

4) Cable Chin Rows (Standing) 3 sets x 12,10,8

Always train the major body-part first: Chest, Back, Legs and continue with the minors: Biceps, Triceps, Shoulders (Shoulders are considered as a medium size body-part, so whenever you have the chance train them separately). You can shuffle the exercises of each body part the way you like, but keep in mind that main exercises like bench press for chest, squat for legs or shoulder presses should be executed first.

If you are currently on a mass or volume workout routine, then lift maximum weight and decrease your reps. I call this training schedule “3-day workout routine”. However, if you have some extra time you can perform it four or even five times a week. Just keep in mind to rotate the workouts. For example, if you add training session on Thursday, then work on your legs and shoulders on Thursday and on Friday train your chest and biceps. Never break the sequence of the above-mentioned workout routine so that all body-parts are being trained the same.

Whether you are on the 3-day or the 5-day workout routine, remember that muscle build is a result of three different factors: Training, nutrition and resting. Each one of these factors is equally important.

Keep those muscles pumping!

Treadmills are great tools to maintain a consistent and challenging exercise regimen. Treadmill workouts are safe and convenient, and you can do them any time of the day and any time of the year.

The more consistently you are able to complete your exercise program, the more successful you are going to be in your fitness and weight loss goals.

When you consistently run or walk on your treadmill, you will enjoy the benefits of good cardiovascular exercise: along with burning calories and brightening your mood, you will be making your lungs and your heart stronger, improving your muscle tone and strengthening your bones. You may also find that your appetite is suppressed after a good workout. Working out on your treadmill will exercise the major muscles and get your heart rate up, which will in turn boost your metabolism and help you lose weight.

So how do you maximize the amount of calories you burn on a treadmill? For weight loss, experts say that you will want to workout for between 30 minutes to an hour each day. You’ll want to check with your doctor before you start this exercise program to find out what you heart rate you should be aiming for. You want to make sure you are working out at the intensity level that’s right (and safe) for you. Many of the treadmills on the market today have heart rate monitors built right in.

If you aren’t able to workout (either walking or running) for so long, start small and work your way up.

It’s also a good idea to engage in interval training, in which you start out at a slower pace and no incline and then increase your speed and incline as you go, cycling through several intervals through the course of your workout. This is a great way to increase your fitness level and endurance in a relatively quick time frame.

To lose weight, you’ll also need to pay special attention to your diet. Don’t allow yourself to get so hungry after your workout that you replace all the calories you burned with post-workout snacks or sports drinks.

You’ll also need to stay consistent with your workout. It’s actually easier to schedule your workout every single day. Write it in each day on your calendar until it becomes as much a part of your routine as brushing your teeth. On that day or two each week when you are not working out, give yourself a special (non-edible) treat: a trip to the bookstore or a leisurely walk in the neighborhood with your kids.

Treadmills are also great for those of us who sometimes feel we simply don’t have the time to work out. You can even watch your favorite TV shows (recorded from earlier in the week, perhaps) while you work out. Some of the new higher-end treadmills on the market today have televisions built right in. Just make sure that you are able to stay focused on a getting in a good workout, too.