Archive | Workouts & Routines

6 Quick Weight Loss Tips

Are you trying to shed weight? If you ask dietitians, they will give you many weight loss tips to help you achieve your goal. Given below are some of their tips that you can put to practice to shed those extra pounds and look slimmer. Read on to know more.

Hunger

Giving up because of hunger is not a good idea. Hunger is a reason some people avoid sticking to a diet plan. What happens is that when you feel hungry, the fat cells in your body emit hunger hormones. As a result, your appetite goes up. You may want to opt for a higher-protein and lower carb diet plan in order to control your appetite and hunger.

Carbohydrates

You may want to leave the bad carbohydrates and choose the high quality ones. As a matter of fact, it’s even better if you eat a diet that is rich in fiber. Actually, fiber will help you control your blood sugar level and cholesterol in addition to help you prevent a lot of heart diseases. Foods that are heavy with fiber include veggies, legumes, spinach squash, apples, oranges, berries and pears, to name a few.

Healthy behaviors

You may want focus on eating healthy foods. You should consider your portion sizes and exercise on a regular basis. Aside from this, you need to make some behavioral changes as well. Instead of trying to lose two kilos per week, you may want to go for mini goals, such as eating just one cup of vegetables at dinner. Moreover, you should track your lifestyle changes, exercise, food and weight.

Plants

There is no single weight loss approach that may work for everyone. However, plant foods have to be the base of every diet. You may want to eat a lot of non-starchy veggies, such as bok choy, kale, cauliflower, broccoli and fruits, such as pears, apples and berries.

Moreover, plant-based foods have a lot of minerals, vitamins, and phytonutrients that can support the cells in your body and reduce inflammation. Moreover, they offer water and fiber so you feel fuller.

Off-limits foods

Instead of avoiding some foods for good, you may want to choose the right portions. If you set the portion sizes in addition to following a healthy exercise approach, you may be able to lose a lot of weight.

Calories spending

Not all calories are the same. If your diet is composed of sugar, fats, and salt, you may crave for high-calorie foods that may not offer the required nutritional value. As a result, you may lose your ability to lose weight. You may want to go for foods that have a lot of fiber, healthy fats and protein.

So, if you have been looking for some great weight loss tips, we suggest that you check out the 6 tips that this article talks about. Within a few of following these tips, you will see a noticeable reduction in your weight. If you keep trying, the results will be quite impressive.

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Classical Conditioning: The Secret Behind Exercise Motivation

We all know how hard it can be sometimes to get off the couch and exercise.

Even the least creative of minds can come up with some excuse to avoid going for a run. Procrastination is a huge issue in fitness. But many people don’t realize how easy it can be to motivate yourself to go for a run.

What if you could trick your mind into thinking it actually wanted to exercise?

Using simple psychology, you can turn your mind into your very own personal trainer! For free.

Your mind used to be your biggest barrier to exercise – your body craved a run, but you talked yourself out of it. Now your mind can be your biggest motivator. How?

Classical conditioning.

Step one is to make a plan. Before you can even start to use psychological conditioning, you need to create a tangible workout schedule. Start with small, attainable goals – such as going for a run every other evening for a week.

You need to write your plan out as a list – and put it somewhere you’ll see every day. This constant reminder that you should be exercising is important to the concept of classical conditioning which we will try to implement into your exercise routine.

Next it’s time to apply the psychological phenomenon of classical conditioning.

Classical conditioning is a term given to the psychological effect of stimulus association. Perhaps you’ve heard of Pavlov’s dogs – who came to associate food with the sound of a bell, and eventually salivated merely at the bell. Classical conditioning requires a neutral stimulus to gradually become closely associated with a stimulus which causes some sort of reflex in the subject. Eventually the boundary between the stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.

So what’s the neutral stimulus in your exercise plan?

The act of going for a run.

In order to achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction from you – and begin associating it with the act of exercise.

For example: your favourite song. Go cold turkey on listening to your favourite song – unless you are exercising. Make sure that you do not hear the song at any other time. Look forward to listening to it while you run!

After a while, the same feelings you get NOW when you hear your favourite song will be associated with the act of exercise.

To run will be a treat – whether or not you listen to the song.

Although the stimulus of music is ideal for this sort of conditioning – because it is easy to control, and easy to associate with physical activity – you CAN experiment with other types of stimuli as well!

Maybe you have a favourite shirt that would be appropriate to run in. Maybe you can drink your favourite energy drink on your run.

Keep in mind that stimuli which are associated with physical activity WHILE you are completing the activity are the most effective. The more intense the connection with the actual activity, the more effective the classical conditioning will be. And, ultimately, the more you will love exercising!

Finally, realize that lack of motivation to exercise is something that everyone experiences.

But now you’re one of the few who know the secret to overcoming exercise procrastination.

And you can beat this laziness!

Now get out there and go for a run!

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5 Drills For Extreme Football Conditioning

In the dark ages of football, conditioning is usually adjusted to nothing more than running a few miles and maybe jogging up stadium steps. It was the old standby. And, often the only reason it was done was because that's what your coach did when he was young, and his coach before him. . . And on and on and on. . . It was the mediocre conditioning conundrum and it stuck football like a plague.

If there's one thing that all football strength and conditioning coaches should agree on it's that running sucks for improving football conditioning.

Jogging is boring, results killing, and, if you are over 200lbs (and you all should be), it can be hell on your knees and ankles. We never run distance in a game, and usually not much more than 30yards and often only 3 – 10yards!

Yet, no matter what, some football players continue to rely on the dreaded and unproductive jogging as the mainstay of their football conditioning programs.

Why?

I'm pretty sure it's because most coaches grow up when the aerobics craze hit. Jogging was the solution from everything from fat loss, heart health, sports conditioning to solving world peace.

But, just because you did something 25-years ago does not mean you should still do it! It used to be common practice to not allow your players to drink water during summer practices. It took a few tragic accidents before this stupid practice was put to rest.

How many times must we run around the practice field screaming "4th Quarter" before someone gets that in order to win the big games. . . The close games against good teams, we have to be in extreme football condition, or, as we like to say. . . Game shape.

But, if you do not run how the hell do you get "in shape?"

If you play a sport, you should do conditioning that is similar to the demands of your sport, which is why Football players have absolutely no business running distance. Ever.

Sprinting, of course, is the usual answer. And, it should be. But, for most of the country, sprinting outside is not always an option. Here in NJ it looks to either rain, snow or dump buckets of ice on us at the most random times. I can only imagine what the hell goes on in places where it really snows.

Sprinting in the snow may seem cool and hardcore, but, slip on one spot of ice and your season is done.

There are alternatives for those time. . .

But, a word of warning. . . It is not for the weak hearted.

Combining three exercises, often called Triple Threats, is not new. Early strongmen would often perform triples; Typically a Two-Hands Anyhow, a Press, then a Side Press. Olympic lifters often use them and guys like Alwyn Cosgrove have applied complexes to fat loss training with phenomenal results. But, we are not talking about just combining exercises in the gym. Using Triple Threats for extreme football condition is a great way to get into amazing football shape even when going outside is impossible.

1. Prowler, Farmers Walk, Sprint

This movement is brutal. There's just no point where it lets up. Start off by setting up a Prowler (or sled) about 30-yards from a set of loaded Farmer's Walk bars. Very heavy dumbbells can be used if you do not have access to Farmer's bars.

Get down low and start pushing that Prowler. This should be a sprint, so do not overload the sled too much. As soon as you reach the bars, pick them up and do a Farmer's Walk back to the starting point. Then, drop the bars and sprint back to the prowler.

The last sprint might feel a little funny, especially on the later sets, but tough it out. Yell out "Fourth Quarter!" Or whatever cliché gets you to keep going when you just want to vomit.

Start with 3 sets of this combo, rest as needed. When you get good, try to cut the rest periods down to 45-seconds. Gradually. Trust me, go gradually. Five sets of this will be enough for most. You can use it as a stand-alone movement, as part of a conditioning day, or as a finisher after a weight room session.

You can do this in the gym if outside is not a possibility. The Prowler would not go over well with the school, but, you can get a tarp or even a heavy piece of rug, throw a few plates on top, attach a rope and pull. Instant indoor sled.

2. Dumbbell Cleansers, Dumbbell Front Squats, Dumbwalk Dumbbell

This is a favorite of mine. It's super easy to set up, easy to do, and is excellent for conditioning and teaching your body to be coordinated when tired. By the way, this is important. I've heard for years that you should not put high skill exercises toward the end of your strength sessions because you're too tired to perform the movement correctly. But, seriously, if you play football (or any sport really) you damn well better be able to perform high skill movements when tired. You better be as fresh in the 4th Quarter as you were in pre-game warm ups!

This trio is great for teaching the body to be on point even as you tire. Grab two dumbbells and knock off 5 rapid fire cleans.

On the 5th, immediately do 5 explosive Front Squats. Then, on the 5th, keep the 'bells on your shoulders and go right into a Duckwalk. You can go for about 10 yards. But, speed of movement is more important.

The keys here are:

Speed! You have to move fast
25-Seconds rest between sets
Focus. . . You must learn to perform when tired

Go for 3 – 5 sets to begin with. This works great as a finisher, done at the end of a strength training session.

3. Kettlebell Swing, Kettlebell Bear Crawl, Kettlebell Push ups

This trio can also be done with Dumbbells, but it's no where near as fun. It's best to do this combo outside, preferably in crappy weather (conditioning is as much about mental toughness as it is physical). Yea, yea. . . I just said do not sprint outside. . . There's not sprinting here, suka.

Start off by doing 10 – 15 reps in the KB Swing. As soon as you finish, drop down and, with kettlebells in hand, start doing a Bear Crawl. Crawl about 30 yards. When you reach the finish line, keep your hands on the K-bells and do as many push-ups as possible.

Rest as needed at first, but actually try to cut the rest down to under 45-seconds between sets.

Once you get used to this combo, try doing it with two different size K-bells. No one ever said the weights always have to be perfectly balanced. This will increase difficulty and keep your stabilizers working the entire time.

This complex can be used as a finisher on an upper body day or as part of a conditioning day. Start off with4 sets and work up to 6. Experiment with different Kettlebell weights, try using dumbbells, or wear a weighted vest through to increase the workload.

4. Sandbag Bearhug Carry, Shoulder and Squat, Sandbag Deadlift

Again, best to head outside for this one, but, if you can not then the gym is perfectly fine. I've said it a million times; Sandbags are excellent for improving strength and football conditioning. . . And it's the # 1 tool for bridging the gap between the weight room and the field.

You will have to play around a bit with the weight of the bag. If it's too heavy, you'll never make it. But, if it's too light, the exercise becomes too easy. Starting light and going heavier is the best way to go.

Start off with feet shoulder-width apart. Bend and grab the bag just as you would a barbell Deadlift. You will have to find the best form for you, but, a good way to start for beginners is to Deadlift the bag to the thighs, then do a high-pull / hip pop combo to get it to the chest. If you've ever watched World Strongest Man competitions, you've seen this move used when lifting the large, round stones. It'll take some practice to find your sweet spot, but, once you do, you'll have very little problem.

Once the bag is at chest level, wrap your arms around it and squeeze the hell out of the damn thing. If you relax your grip, the bag will fall, especially as you get tired. Once secured, start walking. When you get to the 50-yard marker drop the bag, repeat the lifting sequence but this time get it to your shoulder. Do 5 reps each side.

When you hit the 10th rep, drop the bag again and do as many Deadlifts as you can. This is quite a bit of work in a short time, so it is ideal when used as a finisher. Start with 3 sets and gradually increase to six.

5. DB Swing, DB Snatch, DB OH Lunge

Again, if you are afraid of accidently becoming a card carrying member of a Kettlebell Kult, you can use Dumbbells for this complex. This is best done with one 'Bell at a time.

Grab one Kettlebell or Dumbbell, take a shoulder width stance and knock off 20 Swings. Immediately do 20 Snatches then, keep your arm locked out overhead and do 10 Lunges with each leg.

This is ideal for those who are forced to workout inside or in a very small gym because it takes up so little space. You can do the swings and snatches without much fear of some dummy walking directly in the path of the dumbbell. . . Though I once saw Roder drop the bar he was doing Straight Leg Deadlifts onto his foot, so I guess ya never know, eh?

This is also a great way to condition when you can not get to the school's weight room. . . Like on Christmas break. All you need is one dumbbell and some balls.

Depending on your needs, choose 1 – 3 of the combos and work them hard 2 – 3 times a week. If you are early in your off-season, one day a week should hold you. As the season draws near, or if you are looking to lose fat for a specific occasion, start to increase the amount of conditioning you do. The old mainstay of doing 3 weight training workouts and 2 conditioning sessions is a good starting point.

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Exercises and Workouts – Ways To Boost Your Shoulder Press

As you hit the gym, it is important you are not overlooking your shoulder training. Having attractively developed shoulders will not only make your physique aesthetically pleasing, but it can also help provide functional strength that will come in helpful on a day-to-day basis.

One of the main exercises you will want to be doing when it comes to working those shoulders is the shoulder press. And if you are stuck at a weight level lift, there are some clever tricks you can use to get past it.

Here is what you should know to crush your next plateau…

1. Switch to the Barbell Press. If you have been doing the dumbbell shoulder press for as long as you can remember, it might be the time to focus on doing a barbell shoulder press instead. Sometimes just switching over to this new piece of equipment can kick-start your results, getting you past the sticking point.

Likewise, the reverse also holds true. If you have been doing the dumbbell press for a while, try a barbell press instead.

2. Focus On The “Mind-Muscle Connection.” Next, start focusing on the “mind-muscle connection.” Ask yourself, when you lift a weight, are you focusing on pressing it up through your shoulder muscles? Or is your primary concern simply getting the weight up, full-stop?

If it is the latter, you may not be targeting the right muscles. Try decreasing the weight and focus in on pressing just with your shoulder muscles. You should feel them fatiguing as you move through the lift. If you do this, you will slowly find these muscles becoming stronger, and eventually, you will be able to lift more weight. Not to mention, you should see better overall results as well.

3. Do “Drop Sets.” Another technique you can use to get past a training plateau is to perform drop sets. With this, you will do one set at your average weight, and upon reaching a point of fatigue, you will then “drop” the weight and perform another set. Then if you want, you can “drop” one more time and make a final set.

Doing this “drop set” is a way to help train your body to tolerate fatigue, which then allows you to push harder on your straight sets when you are using a heavier weight. This is a very intense training technique, however, so do not attempt to do it every single workout. Once every other workout should be plenty.

4. Add More Frequency. Finally, the last thing you can do to improve your shoulder performance and strength is to increase your training frequency. If you have only been hitting your shoulders once a week, start hitting them twice a week or even three times if you can.

As long as you have one day between each session, this should be sufficient for them to make a recovery – and you to see significant progress.

Keep these points in mind as you hit the gym for your next shoulder workout. Do not let frustration get the best of you if you are not able to get to the next weight level. Instead, train smarter, and soon you will be there without a problem.

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Ab Doer Twist Reviews – Don’t Buy Until You Read This!

First came the Ab Doer and now comes the Ab Doer Twist. The Ab Doer Twist incorporates a 360 degree movement and patented “Torsion-Flex” technology which targets muscles most other ab machines can’t.

Not only does this machine focus on the abdominals and obliques, but also the hips, buttocks, inner and outer thighs, legs, and hamstrings. Tone your muscles while getting an aerobic workout, all from a sitting position.

By using the ergonomically designed contoured arm bars you will also tone the muscles of your biceps, triceps, chest, shoulders, and upper back. Simply rotate the arms upward and downward and receive a complete full body workout.

Let’s take a look at all of the Ab Doer Twist features.

An advanced Torsion-Flex technology works hard-to-reach “metabolically active” muscles in your hips, inner and outer thighs, and even buttocks. The arm bars are contoured which encourages toning of the upper body muscles (biceps, triceps, shoulders, chest, and upper back). It features a massage roller which provides an amazing therapeutic massage with every repetition. This ab machine is made of heavy-gauge steel making it durable and solid. It also comes with 4 workout DVD’s, 2 workout booklets, and the “Healthy Eating Plan”.

Pros

Along with ab muscle toning, you will also get an aerobic workout, all while seated! Your body is fully supported and anatomically aligned, allowing you to use your muscles in a more effective manner. Its contouring arms result in less pain and less stress to the neck, shoulders, upper back, wrists, hands, and elbows. This ab machine is easy to assemble, and when your workout is complete, you can simply fold the Ab Doer down and easily store it away.

Cons

If you are at an advanced fitness level, you may need to purchase the multiple resistance rods to provide even more resistance and a more challenging core workout. Another option is to simply do MORE reps for a similar benefit.

The Ab Doer Twist is for:

1. Anyone from a beginner to the athlete.

2. Those who wish to combine an aerobic routine with an engaging abdominal workout.

3. People who are tired of kneeling on the floor and straining their neck doing crunches and sit ups.

Overall, this is a very well designed ab machine. The anatomically correct positioning minimizes pain and stress which allows for an efficient workout, meaning you will get better results in less time. To achieve the best results with any abdominal workout machine you will need to add some sort of cardio routine. With the Ab Doer Twist you will get aerobic exercise as well as a targeted abdominal and oblique workout.

Some of you may find that you will arrive at a point where you may desire more resistance from your machine. You can purchase multiple resistance rods for an even more challenging overall body workout. Because there is an additional price for the rods, I gave a slightly lower score on my review. Lastly, I liked that this machine allows you to sit in a comfortable position while getting in shape, in a relatively small work space. Remember, consistent effort will produce amazing results!

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5 Tips For Getting The Most Out Of Your Workouts

The benefits of exercise are vast not only for the body but also the mind. If you want to get the most out of your workouts there are a few key things that should be high on the priority list.

Tip 1: Plan

When you have a solid plan of action to reach your goals you are more likely to be successful. Hire an experienced coach or find a workout program on a reputable site. If you have a plan when you step into the gym your workouts will be more effective because you won’t waste time trying to figure out what to do next.

Tip 2: Fuel

We need energy to exercise and the fuel we put in our bodies on a daily basis is important. Be sure to include a variety of whole foods especially your green vegetables and limit how much processed food you eat. With a diet full of nutritious foods you will have more energy to perform in the gym. Another point to note is about pre-workout nutrition – everyone is different when it comes to what they need to eat and when so you may have to experiment. If you are not exercising for two hours after you eat, your meal could be a healthy balance of protein, fats and carbohydrates. If you plan to exercise within 30-45 minutes of eating then you will want simpler carbohydrates such as fruit to give you the energy you need quicker.

Tip 3: Form

You will get the best bang for your buck when you perform exercises properly. Pay attention to your form and be sure to make the necessary adjustments. When your form is correct you are not only safer and preventing injury but you’ll be targeting the muscles groups more efficiently and effectively. Hire an experienced personal trainer or watch a few video clips online from a reputable source to ensure your form is correct.

Tip 4: Intensity

If you don’t break a sweat, feel a burn or your heart rate doesn’t increase, you might not be pushing yourself hard enough. It’s true that for some people exercise simply feels very uncomfortable but change doesn’t happen in our comfort zones. Some people will lackadaisically go through their workout but this is not using your time efficiently. Push and challenge yourself each and every time you begin your workout or else you will never improve and your results will suffer.

Tip 5: Recovery

Allow your body and muscles time to recover and heal so you’re primed to give it your all in your next workout. Healthy, nutrient-dense nutrition plays a role in recovery but sleep and stretching are just as crucial. Set up a sleep schedule to improve sleeping habits so that you’re getting adequate amounts of rest. The body does its repair work while you sleep so don’t neglect this aspect of recovery. The other big key in recovery is stretching which is often over-looked. Take five to ten minutes after every workout session to really stretch out and elongate the muscles you just contracted. For releasing deeper muscle knots try using a foam roller – they are very inexpensive to purchase.

If you want the best results from your workouts try implementing these tips to see improvements in your health, fitness and strength.

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How to Lose Weight Just By Walking

Who said you can’t lose weight through walking alone, and without going to the gym? Don’t listen to them! You can become 20 pounds lighter in the next few months without lifting a weight or going on a hunger strike. Walking is a form of exercise that is safe and easy for everyone to execute, and you can use it to achieve your weight loss goals. This article explains how you can use walking to lose weight and maintain it without going to the gym or going on a serious diet.

Why Should You Walk?

Walking is a simple form of workout exercise that is often underrated in terms of health benefits, although it does have numerous health benefits. Walking will give you a stronger heart and bones, it helps lower your blood pressure and ease your stress, and help you drop more pounds than you’d imagine. The good thing about walking is that you can do it anywhere, with little effort, and it doesn’t require any equipment.

How Much Weight Can You Lose By Walking?

The number of pounds you can drop by walking is determined by your body weight, walking intensity, and your pace. If you walk at a common pace of 4 miles per hour you are most likely to burn about 400 calories in one hour. But bear in mind that this is just on average, so you don’t have to walk 4 miles a day. You can go 3 miles to burn 300 calories or 2 miles to burn 200 calories. And if you don’t have much stamina, you can cover a shorter distance and add other exercises for a better result.

How Often Should You Walk?

The frequency of your workout should depend on your state of health and targeted goals. If you are healthy enough to engage in walking and you want to achieve optimal results, then you should be walking 3 days a week for about 20-30 minutes to start. As you are progressing, you should increase the number of days as well as the duration; like every day for 45-60 minutes.

How Can You Walk For A Longer Period Without Boredom?

To have an interesting walking routine you need to try different ways of carrying out the exercise, such as taking a different route from time to time, walking outdoors and indoors, listening to music, or even singing your favorite song out loud while you walk. You might be surprised at the distance and duration you can cover by adding some of these things to your walking.

How You Should Walk For Optimal Results

If you are planning on losing significant weight by using walking as the only exercise then you have got to do it properly. I know what you are thinking right now – you are probably asking yourself if there are ways to walk properly, considering that you have been walking since you were 3 years old. Well, when it comes to walking for weight loss, yes! There are ways to walk for optimal results. You’ll burn much fat if you do the following while walking:

* Chin up: Avoid looking at your feet while walking, look forward as this will help keep your neck in a comfortable position.

* Activate your abs: Try to brace your core and maintain good posture by pulling your belly button in the direction of your spine.

* Squeeze your glutes: For you to be able to go a longer distance you should try tightening your glutes. This will help push you forward.

Is It Important To Monitor The Number Of Steps You Walk?

An important way to boost your chances of success is to know the number of steps you take every day. This will help maintain a particular number of steps you would need to go to get a particular result (amount of weight loss). The device that can help you with the number count is a pedometer (like this one) or a wristband (like this one). With these devices, you can know how many miles you would need to go to get to the number of pounds you intended on dropping. Once you get a pedometer, you will attach it to your clothes at your hip, or elsewhere while you walk.

What Should You Do To Lose Weight And Maintain It Through Walking?

You are definitely going to lose weight through walking alone if you continue with it. however, you can increase the time it would take to lose weight by adding resistance training to your walking routine. You can walk with dumbbell (arm) weights, or try power walking by increasing your pace some days, alternated with your normal walking days. You can even set aside a particular day in the week for just resistance exercise, such as weightlifting or jogging, in order to keep the pounds off that you will drop through walking. Also, you should eat healthily in order to maintain your weight.

If you are planning on starting out with walking as an exercise routine to lose weight then I encourage you to do so, because your effort is not going to be wasted. Walking is a simple form of exercise that can result in weight loss if performed properly and consistently. You can be sure that you will lose pounds within few weeks after starting your walking routine, provided you apply everything we have discussed in this article. Therefore, follow it properly and we will meet at the beach this summer!

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Exercise Intensity – What it is and Why It’s Important

Exercise intensity is one of the most important variables in any workout, because if the intensity is not correct, your workout won’t have the intended effect. Exercising at the wrong intensity level is one of the most common mistakes people make and it should definitely be avoided, if you want to experience optimal results. Intensity seems like a fairly simple concept, as it typically refers to exercise difficulty, but intensity is a little more complicated than it first appears.

The problem with intensity is that it has multiple definitions and different ways of being measured, depending on the type of exercise being performed. For example, when designing resistance training workouts (e.g. lifting weights), intensity is measured differently than when designing a traditional aerobic workout (e.g. running). Therefore, if you want to design workouts to achieve specific goals, it is important to understand how intensity is used in different situations.

Exercise intensity is a measure of difficulty, but a workout can be difficult without being considered a high intensity workout. To give you a better idea of what I mean, let’s take a closer look at resistance training workouts. When training with weights or other types of resistance where you perform sets and reps of various exercises, intensity is determined by the amount of weight used during the set, not the perceived difficulty of the set.

More specifically, intensity is measured as the percentage of your one rep max (1RM). A 1RM represents the amount of weight you can lift one time with proper form and you will have a separate 1RM for every exercise in a workout. For example, if the greatest amount of weight you can lift during the bench press bench press one time is 100 pounds and you want to train at 80% intensity, then you would use 80 pounds during your bench press sets.

Safety Note: 1RM testing can be dangerous if not conducted properly. If you need to figure out your 1RM for program design purposes, be sure to have a qualified professional conduct the tests. Another option is to use a higher repetition test, such as a 10RM test (highest amount of weight you can lift 10 times) and then find a chart to predict your 1RM from that number.

High percentages of a 1RM are consider high intensity exercises and low percentages are considered low intensity exercises, regardless of the number of reps you complete during the set. This means that performing one rep at 90% of your 1RM is technically considered higher intensity training than performing 5 reps at 85% of your 1RM, although 5 reps at 85% is actually more difficult. Factors like reps, sets, tempo, and rest periods are not considered when determining the level of intensity of a resistance training workout, although they certainly affect the difficulty of your workout.

Honestly, for most people it is not too important to know their 1RM, as programs designed from 1RM testing are mainly used with competitive athletes. However, it is important to understand what it means when someone refers to the intensity of a resistance training exercise. With resistance training, intensity is just one of many variables used to determine the overall difficulty of a workout. Therefore, by itself, intensity is always reliable for predicting workout difficulty.

Traditional aerobic training (swimming, running, etc.) also uses percentages to signify the level of exercise intensity, but the percentages represent something completely different with resistance training. With aerobic training, intensity is expressed as a percentage of your maximal heart rate. In other words, the percentage is a measure of the cardiovascular demand of the exercise. Simply put, the higher your heart rate, the higher the intensity of the exercise.

Since higher heart rates correspond to higher levels of difficulty, the intensity of aerobic training workouts are more reflective of overall difficulty than the intensity level used to describe resistance training exercises. If you want to design an aerobic workout of a specific difficulty level, all you need to do is perform the exercise at the intensity (heart rate) that corresponds with your fitness goals. Unless you are a competitive athlete or need to improve very specific physiological characteristics, you do not have to factor in many variables, as you do with resistance training.

Even though resistance training and aerobic training measure intensity in different ways, they both use a specific physiological attribute to measure intensity. Resistance training uses muscular strength to quantify intensity and aerobic training uses heart rate. The important thing to note is both types of exercise use a measure that can be numerically quantified, so specific adjustments can be made to improve the effectiveness of each exercise or workout, which ultimately improves the results of your overall training program.

When most people refer to intensity, they mean to the general feeling of difficulty, as opposed to a specific physiological measurement. Describing intensity as the overall feeling of difficulty is also an acceptable definition of intensity and if you have very general goals, such as making any type of improvement in your fitness level, then using the general feeling of difficulty as your guide can be appropriate. However, if you have more specific goals, such as improving aerobic endurance, speed, muscular strength, etc., then your workouts need to be designed to match the intensity level required to stimulate each specific improvement.

There is no single workout that will improve every aspect of fitness simultaneously, so you have to decide which fitness attributes are most important to you. Multiple fitness attributes can be improved through your overall training program, but different attributes often need to be improved by performing different types of workouts. For example, training to improve aerobic endurance requires a drastically different workout design than training for maximal strength.

Understanding the different meanings and measures of intensity really comes into play when creating workouts to improve different aspects of fitness using the same type of exercise. For instance, if you perform resistance training workouts and you want to improve your maximal strength and muscular endurance, you need to train using different intensity levels (use different amounts of weight) for each task.

Training to improve maximal strength requires training with a high intensity (high percentage of 1RM), but you will not be able to perform many reps with the high amount of weight. When training for muscular endurance, you must perform a high numbers of reps, so a lower intensity weight must be used to achieve the desires results. It is important to note that though different intensities are used during each workout, both workouts may still feel equally challenging, depending on the other variables in the workout design.

If you want your workouts to result in specific improvements, it is important to have a way to quantify the intensity of your workouts. Not only will using numerical intensities help you figure out how to plan for your goals, but it also makes it easier to modify your program as your ability level and goals change over time. On the other hand, if you use the more general meaning of intensity and create workouts solely because they are a certain difficulty, then you won’t have nearly as much control over the type of results you get from your training program.

Intensity is a general concept to describe exercise difficulty, but by using the physiological numerical measures of intensity, you can take your training to the next level and really personalize your program to match your particular goals.

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Essential Points About Gravity Edge Home Gym Machine

Gravity Edge home gym machine has a number of aspects associated with it and you need to be aware of the basic fact that amongst the various machines available across the world the Gravity Edge home gym machine is one of the most effective ones.

Since gravity Edge gym machine is designed to provide a complete workout for the entire body so as to obtain a well chiseled and muscular body that is fit as a fiddle by working out on this solo machine.

Features of Gravity Edge Home Gym Machine

One of the interesting facts about the Gravity Edge gym machine is that it is very cost effective and inexpensive. So much so that the price is quite unbelievable and if one is interested in going ahead with buying this machine then one can manage it quite easily within his/her finances and not worrying about going bankrupt.

To further enhance its use, one can think of combining this gym machine along with other machines to complete a gym set. Home or a public gym, one just needs to invest some time into carefully planning about what all machines one needs to buy once the selection is complete, one has the best gym equipment for all kinds of situations.

How to Procure Gravity Edge Home Gym Machine

A fixed budget plan has to be made and finances have to be allocated for this situation in order to ensure that one is completely convinced that the amount being spent is judiciously used and for obtaining the best possible results. One should try to have the maximum equipment available within the finances that one has allocated.

Buying the equipment straight from the Gravity Edge Manufacturer would result in a lot of savings since it cuts out the costs that one would have incurred on paying the fees which one would be required to shell out at a regular retail merchandise.

Another way of procuring the equipment is to get it through internet. However one needs to be very careful while exploring this medium of shopping lest one may get cheated through an unknown illegitimate vendor. Also one needs to cross check the prices that are being quoted for the equipments online with the prices available through a regular retail vendor since procurement of equipments online would incur additional shipping and handling charges which may increase the overall cost of the equipment.

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Isometrics Exercises – 3 Critical Factors to Get Ripped Fast

If you are seeking to gain optimal results from the Isometrics Exercises that you are doing or thinking about doing, then you will want to check out this brief write-up. And discover the 3 top-rated tips for quick strength growth!

Almost everyone is not getting what you could consider great results from their isometrics exercises. If they were to make a few small changes to their work out, they would increase the results by at least 300%.

Within this short write up, I will give you the 3 top strategies that helped me get incredible results from my Iso workouts.

One of the key strategies is to train or workout using Isometrics exercises and Isotonics. Isometric exercises alone will help you build incredible muscle strength. One of the advantages of ISOs is that it will assist you in building greater strength than just about any other exercise or training protocol.

Furthermore, this type of training does a better job at building tendon strength than free weights, or bodyweight exercises. Bear in mind that the amount of weight or resistance that you can use has much more to do with your tendon strength than actual muscular strength. To prove my point, if you were to watch a power lifter working out you would see that he or she incorporates many different partial repetitions or static holds in their workout program.

But, one of the drawbacks of isometrics exercises is that while they help you to develop a great deal of tendon and muscular strength unfortunately, because of the lack of repetition they do not do much in shaping and building muscular size.

That is why one of the best ways to set up your strength training program is to utilize both isotonic and iso exercises into your routine. That way you get the best of both worlds, you will get greater strength gains and muscular size.

Nevertheless, you cannot follow some of the outdated training protocols that are currently being recommended for use in your isometric exercise program. Essentially, what they recommend is that you perform isometrics everyday.

Unfortunately, this type of advice is still being promoted and does not take into consideration the one critical factor that does build muscle size. And that factor is “Rest.”

1. In order to grow muscle mass you must continually strive to use more resistance

2. You must eat healthy and nourishing foods,

3. And you must get at least eight hours of sleep each night. While you are sleeping your body releases growth hormone to help, your body recuperate and build new muscle tissue.

If you work out every day is too much the strain on your body system and as a result, you will suffer a plateau.

One way to increase the results from your iso workouts is to utilize isometric exercise equipment or an iso exerciser. These types of devices will allow you to perform more exercises than you could normally do with just free hand Iso’s.

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