Archive | Workouts & Routines

How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Understanding Intra-Workout Supplements

Getting the body you’ve always dreamed of – defined abs, broad shoulders and that overall-ripped physique you see on Hollywood actors and actresses and the most popular professional bodybuilders can be a challenging prospect especially if you can’t keep up with the often grueling training and workout routines that need to be done to achieve just that.

But then again, when you want something bad enough, you’ll always find ways to get what you want. Fitness isn’t easy but it is not something impossible. When you’re an athlete, you’ll need to be able to complement your training to be able to maximize your workouts and ensure you meet your goals. To do this, you have to make sure you have the best pre, intra and post workout supplements and to make sure you have the best, here are some things you need to remember and understand, especially about intra-workout supplements, which are said to be the newest means to achieve muscle gains.

First of all let’s define intra-workout supplements. These are supplements that boost your energy while you train. During training you do so many routines and switching from one to another for extended periods of time can take its toll on you especially if you lacked energy at the start of your training. Intra-workout supplements are the reinforcements you call in to minimize catabolism and to ensure your muscles keep being repaired and built during training. They increase your intensity to help you keep training for longer times.

Intra-workout supplements are usually made of three components namely electrolytes, carbohydrates and amino acids. Electrolytes help maintain adequate hydration, carbohydrates act as a fuel to keep you going during training and amino acids prevent muscle breakdown and promotes protein synthesis. Athletes who are serious about reaching their goals stack them together with their pre and post workout supplements to make sure they will see changes in their physique.

What many bodybuilders don’t realize is that during training they expose themselves to many catabolic factors which can interfere with their strength and muscular development. Doing resistance exercises for example, induces changes in the rate of muscle protein turnover, resulting in both the promotion and degradation of protein synthesis. This is only one of the reasons why taking during workout supplements is necessitated because failure to do so may result in muscle degradation or simply put a waste of your efforts. Being unable to take the best intra-workout supplements also increases the likelihood of developing hypersecretion, a highly catabolic hormone that could also out a stop your muscle-building efforts.

Intra-workout supplements also work fast and are easily digested and absorbed by the body. They also fight cortisol, which is a hormone that is released during exercise that can break down the muscle tissues and during workouts, when glycogen levels go down, the cortisol levels go up. Taking these supplements can reduce the effects of this process.

Again, fitness isn’t easy and anything that is easily done or had can also be taken away just as easily and you can feel and look worse than you were before your workout failed. If you are to undergo serious bodybuilding, it is best to do it right and to do it right, make sure you have the best pre, intra and post workout supplements at hand. Do research on your own and check your own body as well to make sure you can take these supplements safely so that you can use them effectively.

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Exercises and Workouts – Three Benefits Of Using Pull-Up Assist Bands

One exercise you will want to consider adding to your workout routine is the pull-up. Pull-ups are a fantastic back training that will help to strengthen the entire back region as well as working the biceps.

The drawback? They are tough. So tough in fact many people cannot even perform a single pull-up at the start. If this is the case, you may be feeling quite frustrated and not sure how you can progress along when it seems like you cannot get started.

This is where pull-up assist bands come into play. These bands are going to help you execute the full pull-up by taking some of the weight off the lower body. The result is you can complete a pull-up – albeit a modified one, getting you closer to your end goal of doing a full pull-up straight. So this all said, what other benefits can you receive from using pull-up assist bands?

Let’s go over a few points to keep in mind…

1. Direct Transfer Over To The Exercise In Question. First, you are going to get excellent transfer over benefits to the full pull-up training. Alternatively, you could just perform a standard pull-down, but this is not going to be exactly like a pull-up. It will be similar, but you would not be making the same movement pattern. Thus, the transfer over benefit is not as high.

By using the pull-up bands and doing a standard pull-up, this ensures you are going to be best able to move into the full pull-up with ease.

2. Improved Core Strength. These pull-up bands are also an excellent way to improve your overall core strength. When using them, you are going to be contracting your abs hard, resisting momentum from coming into the picture. The result is you are keeping your core nice and tight, building up better overall muscular endurance.

Overall muscular endurance can then not only make the pull-ups easier but provide excellent transfer over benefits to other exercises as well.

3. Perfect For Home Workouts. Finally, the last super benefit pull-up assist bands have to offer is they are ideal for those who are doing home workouts. While at a gym you do have the option of using the lat pull-down machine, at home, chances are you do not have this choice. Therefore, using the pull-up bands provides an excellent alternative.

So consider pull-up bands for your next workout. Don’t get discouraged you cannot perform the full pull-up. Just work your way up to it by using this piece of equipment instead.

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5 Ways To Fit Exercise Into Your Busy Schedule

Finding time to exercise when you have a full schedule can be tough. When you change your mindset from exercise being one more thing that’s crowding your to-do list daily, to thinking of it as a getaway from your daily routine, you’ll find yourself looking forward to your “time away” exercising. Even if you only fit in 20-30 minutes a handful of times per week, it is putting you on the path of making it a regular part of your schedule. You’ll begin really enjoying it when you start feeling the benefits of your exercise! Finding time is not easy so we must make time.

Here are a few tips on how to fit in a good workout with your busy schedule…

1. Schedule it. Write down when you plan to exercise on your calendar or in your mobile calendar. Schedule the workout in like it’s an important meeting that you can’t miss. You can also set reminder alarms on your mobile phone to prompt you to exercise.

2. Do it at home. Whether you purchase some home workout equipment such as a treadmill or an exercise bike, use online workouts or exercise subscription services, it’s much easier to fit in a workout when you don’t have to leave your home for the gym during gym hours.

3. Start your day with it. As the day goes on and your energy lessens, you may be less likely to exercise. Waking up 30 minutes earlier than normal to fit in a walk on the treadmill or a yoga DVD can start your day off on the right foot.

4. Do the small things. Small things such as parking further away from your workplace or the grocery store, taking the stairs instead of the elevator, or using the restroom in your office on a different floor. Even standing up during television commercials or marching in place is an idea. Doing these small things every single day will soon add up and get you in the habit of thinking of ways to better your health on a daily basis.

5. Accountability. Find a workout partner or someone like a coach to hold you accountable. Despite your best efforts, it’s sometimes hard to stay motivated. Having someone hold you accountable maximizes your chances of sticking to your workout schedule. If your workout partner is on the same mission as you they are less likely to bring you down with negative comments that we sometimes receive from others. Friendly challenges are a great way to push each other to work harder too.

Those are some tips to help you fit exercise into your busy schedule. At the end of the day though, it’s important that you do your exercise and push past any excuses. The only person who can stop you is you.

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3 Simple And Effective Methods To Improve Your Strength

There are various good reasons why someone would want to improve their strength. Probably anyone who might really benefit from beginning to improve their strength may need to do further research into it. It could possibly provide you with the results you’ve been trying to get for some time, but for different reasons could never achieve.

There are many possible workouts, diets, and methods to improve your strength. It’s just a matter of figuring out which one’s right for you.

Improve Your Strength In Days

There is no “one size fits all” solution. Several methods exist to deliberately produce specific results. Some are for functional strength for athletic sports. Other methods are strictly for inside the gym. Each method has its good points and its restrictions or not-so-good points.

Consequently, it’s always best to survey the field initially and have an understanding for this. Understanding the merits and drawbacks of each workout routine will help you to choose wisely amongst them. However, the methods in this article have produced excellent results for many gym goers and athletes.

Here then will be a brief survey of three of your most common methods to improve your strength:

1) The 6×6 Technique

If you’re an avid weightlifter, you may have heard of this already. A variation of Reg Park’s 5×5 workout routine, the 6×6 technique basically keeps the same principles but adds both a set and a rep to your workout. Now I know you’re probably thinking that you may not have time for another set, but the 6×6 is designed to use slightly lighter weight and execute lifts at a higher intensity.

Contrary to what your mind may tell you, slightly reducing your weight to add another rep or a set will not hamper any strength gains. As a matter of fact, you may see that it actually helps you have better form in your workouts, increasing the effectiveness of the movements.

2) Eat Plenty of Fats

Sure, protein is critical in muscle repair and recovery. But many people underestimate the importance of carbs and fat. Especially the latter. Usually, when people are trying to gain strength, they’re also trying to add muscle without fat. As a result, people frequently skip out on good fats while focusing on carbs and protein.

This is unwise since fats provide both your brain and body the ability to tap into fuel during a vigorous workout. As an athlete, your body needs fats not only for the extra calories they provide but also for nutritional purposes. You need fats to absorb fat-soluble vitamins A, D, E and K.

3) Tighten Your Core During Every Workout

Certainly, this may raise some eyebrows, but let me further explain. Your core is the centerpiece of your body. The muscles in your core serve as the bridge connection between the muscles of your upper body and the muscles of your lower body. What this means is a strong core increases the effectiveness of the muscles throughout your body.

Tightening your core during your workouts not only increase the durability and strength of your muscles and thus increasing your overall strength, it also helps to better protect your spine from awkward movements.

These Methods Are Not Only Effective, But They’re Simple

Needless to say, there are additional methods to improving your strength too, however, these shown above are generally used and are highly effective. All of them can be used, and work nicely. All three of these methods are currently being employed and are generally producing the gains on the machines that weightlifters, bodybuilders, and athletes are looking for.

Choose the method or blend of methods that best suits your requirements and begin to improve your strength!

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Exercises and Workouts – Three Great Bodyweight Cardio Moves To Do At Home

Short on time and need to get in a quick workout? Not to worry, you have plenty of great options. When it comes to cardio training, the great news is you need little more than some open space and your bodyweight. There is a lot you can do to get your heart rate up, burn calories, and have fun at the same time.

Here are three great bodyweight exercises you can use, structuring them together as one workout protocol…

1. Burpees. Burpees are a fantastic exercise which will work your entire body and ensure your heart rate is boosted to the max. Of all the bodyweight exercise you could do, these may be the most intense, so keep that in mind as you perform them. Be patient if you cannot do many in a row – they are very challenging.

When doing these, you will want to jump as high as possible to get the best strength gain possible. Remember to wear proper supportive footwear as well as you will have a good degree of stress coming down on your joints.

2. Jumping Jacks. Next up are jumping jacks. This exercise is well-known as you have likely done it many times as a kid so the movement will come naturally.

As you do these, focus on taking a deep knee bend each time you land, which is going to help bring the quads and glutes into play to a larger degree.

3. Mountain Climbers. Finally, the third must do exercise to get your heart rate up and allow for an at home cardio session is mountain climbers. These are great for working your core muscles and will also recruit the shoulders as well as the lower body as you support yourself through the exercise movement pattern.

When doing these, make sure you keep your head looking down to avoid placing excess strain on your neck muscles.

Ready for your workout? Try this fast and easy circuit next time you need to burn calories in less than 15 minutes. Perform as many reps of each exercise as you can in a one-minute time frame. Once each minute is completed, rest for 20 seconds and then move onto the next exercise. Repeat this circuit three times through…

  • burpees,
  • jumping Jacks, and
  • mountain climbers.

So, if you want to get in a quick workout at home, try these effective routines to work your entire body, get your heart rate up, and burn calories.

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Exercises and Workouts – Do Pre-Workouts Products Boost Your Results?

Pre-workout products are quite popular these days as many people are turning to them to help get their energy levels up, enhance their focus, and get more from every workout they do. Should you get started on one?

If you have never taken one before, keep in mind these products do vary considerably. Doing some research beforehand to figure out which one you should be taking is a wise move. Beyond that, there are still some questions people have about them. Here are some things to know…

1. Can You Use A Pre-Workout Supplement Daily? To answer this question, you need to think about what you want to get out of the product. If you are taking one daily, you are going to come to rely on it, and over time, it may not give you the boost you were hoping for.

For this reason, you may want to consider using it on just a few days. Use it when you only need an extra edge, not every day. This way, you will ensure you get the maximum benefits possible each time you do use it.

2. Do You Need To Cycle Your Use of these Pre-Workout Products? If you are using a product containing caffeine, cycling it can be a good idea. This will ensure your body stays as sensitive as possible to the caffeine, reducing your risk of adaptation.

Just do keep in mind: if you drink a lot of other caffeine-containing beverages, this may decrease your sensitivity as well. Try using a pre-workout for around six to eight weeks on, two weeks off. This would be the ideal protocol.

3. Will Pre-Workouts Help You Lose Fat? The answer is maybe. They will help you exercise harder, thus burning more calories and possibly help you to exercise longer as well. But, you still need to eat right to lose fat. Never forget that.

Until both a proper diet and workout program are in place, no supplement is magically going to help you burn fat.

4. Are Pre-Workouts Dangerous? Finally, you may wonder about the safety of pre-workout supplements. Most are safe provided you are not overly sensitive to caffeine and use the supplements wisely. Do keep in mind you should read all ingredients in the product and gain an understanding of what they do.

Most people will tolerate pre-workouts just fine, but there are always those few who may have troubles. It is always best to err on the side of caution.

Keep these points in mind when deciding whether you should use a pre-workout supplement. They can be an excellent way to boost your workouts when used correctly.

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Starting an Exercise Routine Can Be Simple

With each and every Practice Member that comes into our wellness center, I recommend that they begin an exercise routine if they are not already working out at a minimum of 3 times per week. This is not something that we can skip over and neglect. You see, as a Chiropractor, the adjustments that I make to the spine are wonderful, but if a person does not do other constructive, wellness building activities, the spine will not maintain the adjustment and proper position for very long in most cases. So by encouraging my Practice Members to engage in regular exercise, stretching, meditating, healthy nutrition, positive social interactions, and self-help activities, together we help to heal the body holistically and permanently.

With that being said, when I first mention to those I serve that it is time to begin exercising, I often get a look of fear or confusion in return. Yet, when I explain to them exactly how simple that the exercise routine that I have in mind can be, I often get an even more confused look in response. What exactly then is it that I say to my Practice Members regarding the initial exercise program? Walk. That’s it. My initial recommendation is that they begin walking, with the goal of 3 times per week, for 20 minutes in duration. Almost everyone is capable of this simple walking program, and if a Practice Member is unable to walk for the entire 20 minutes, I suggest they walk as far as they can, stop and take a break for 1 minute, then resume walking. Just do the best you can for the 20 minutes and eventually your endurance will increase.

After you are able to walk the 20 minutes, 3 times per week for a period of 4 weeks, I then suggest that you increase to 4 days a week. Again, when you get to the point you can successfully do this for 4 weeks, you increase your walks to 30 minutes each time. At this point, this is the foundation for the entire exercise program I use for Practice Members. We also incorporate a flexibility routine at a minimum of 2 times per week, which can be completed in 10-15 minutes, and also a strengthening and resistance training routine 2 times per week that takes about 20 minutes to complete. But, without question, never skip walking 4 times per week. If the weather is bad outside, then get creative like going to the mall and walking inside or the local high school gymnasium.

In terms of the pace during your walks, I suggest a pace that causes a very slight increase in respiration. You should still be able to carry on a conversation with someone during your walks. The wonderful thing about walking is it increases all systems in our body. Our respiration is up, our circulation is improved, our metabolism and digestive system increase, our lymphatic system has increased drainage, and we release endorphins which make us feel amazing! So, hopefully this helps to take away some of the intimidation that comes with trying to figure out a way to begin an exercise routine. My thoughts are, the more simple the process is, the more successful we are.

*Always check in with your trusted healthcare professional prior to beginning any exercise routine to make certain there are no contraindications to exercising.

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Get Healthy Now: Tips For Fitness Success

Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

One way to check this is to read your pulse as soon as you get up on the morning after a workout.

If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

Rollerblades can still be found in sporting good shops.

Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

Your involvement will hopefully encourage your child to become more involved.

When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

Reward yourself for doing a good behavior. Set short term goals for yourself and reward them with minor tokens or celebrations that will boost your mood about meeting your goals. This type of motivation could be an enjoyable way to stay on track your progress.

The way in which you begin each day is the most important part of your fitness routine. Eating breakfast is essential to both your short term and long term success.

Stretching is a vital part of working out that is often overlooked. Stretch for at least 10 minutes to cool down after any workout.

Playing with your children can provide you with a wonderful workout! Any activity can benefit you but your children.

Following the advice provided here will help you live the life you have always wanted. Even if you already have a fitness routine established, incorporating these ideas could improve the results you get or add some needed novelty to your regimen. Use the knowledge from this article so that nothing stands in your way of getting the body you desire.

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Can I Do a Second Session of Bodybuilding Training Using Aerobic Resistance Bands?

Today on my Body Re-Engineering private forums I was asked the following natural bodybuilding question:

Natural Bodybuilding Question:

Dear Hugo:

Without compromising resistance training, would it do any harm to grab a set of resistance bands and run through a series of exercises say later in the day or in the evening? I do my bodybuilding training in the morning with weight’s and cardio right after. My split is: Day 1-Chest/Back, Day 2-Shoulders/Arms, Day 3-Legs

I’m thinking this is a wonderful way to do an round body routine with aerobics resistance bands. I have a very light set that I acquired some time ago…I found them the other day and thought: “hell, why not use them?”

Natural Bodybuilding Answer:

As long as you have the time and the desire, you can actually do something with the aerobic exercise bands which will help you to burn some extra calories and cause a little bit of extra muscle stimulation (thus helping you with your bodybuilding efforts).

My advice would be to restrict the cardio in the morning to around 15-20 min and at night, just create a circuit of exercises that target the muscles trained in the morning. This will be a nice way of shocking the muscle without overtraining it. In addition, you will get a nice cardio session out of it.

Here is what I propose you do:

Day 1- Chest and Back day:

Giant Set #1:

Perform 3 sets to failure of this giant set non-stop

– Push-ups with legs on raised platform (such as a chair or sofa)

– Two Arm Rows with the Bands

– Regular Push-Ups

– One Arm Rows with Bands

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:

Perform 3 sets to failure of this giant set non-stop

– Lying Leg Raises

– Bicycle Crunches

– Knee-Ins

– Crunches

As you get more advanced, try not to rest at all in between Giant-Sets

Day 2 – Shoulders and Arms Day

Giant Set #1:

Perform 3 sets to failure of this giant set non-stop

– Shoulder Press with Bands

– Lateral Raises With Bands

– Rear Delt Rows with Bands

– Upright Rows with Bands

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:

Perform 3 sets to failure of this giant set non-stop

– Curls with Bands

– Overhead Triceps Extensions

– Close Grip Push-ups

– Reverse Curls with Bands

Day 3 – Legs day

Giant Set #1:

Perform 3 sets to failure of this giant set non-stop

– Lunges (press with toes)

– Squats With Bands

– Sissy Squats with body weight

– One Legged Calf Raises using body weight

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:

Perform 3 sets to failure of this giant set non-stop

– Lunges (press with heels)

– Wide Stance Squats With Bands (press with heels)

– Stiff Legged Deadlifts with bands

– One Legged Calf Raises using body weight

This extra afternoon routine is best used during a loading phase. After doing 3 weeks of it, once you hit a growth phase you may just want to either stop it and re-start it on the next loading phase, or cut it back by 50%, only doing the afternoon sessions on Monday, Wednesday and Friday on its corresponding days.

Hope this helps.

Keep me posted on your progress.

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