Category: Fitness

Adjusting Your Workout to Gain More Muscle

A common goal among those who work out is to build muscle. Gaining muscle is for all types of people who exercise whether they are looking to slim down or bulk up, since muscle can aid in any type of fitness plan. But it can be difficult to accomplish this task. Building muscle is easy in theory, but difficult in practice. Finding out muscle gaining secrets can be useful for those who are struggling to meet their fitness goals. Sometimes it is not enough to just continue lifting weights in the gym as you have been. A different, more targeted approach may be necessary to get the most out of your workout to develop the muscle you want.

Revamping your workout routine may be in order to get the most out of the effort you are putting in. This does not necessarily mean that those working out for one hour a day have to bump that up to two. Many times, you will be able to work out less and see better results. Targeting specific muscle groups has been effective for many in getting the results they desire. So working out smarter, not longer tends to be the better approach. Continue reading Adjusting Your Workout to Gain More Muscle

Dad Getting Back in Shape Before Daughter’s Wedding Day

I used to work outside, and then I got a job inside. I gained a lot of weight sitting at a desk but eating the same as when I worked outdoors. Over the same amount of time that it took for me to pack on the fat, I actually lost a lot of muscle. I used to be really strong without working out with weights, and I could run too. Not like a pro athlete, but I could hold my own jogging a few miles three times a week. Now I needed a strength and conditioning coach just to get back to where I was at.

As I lost muscle, I felt like the fat was coming on even faster. I figured it was because muscle burns more calories even at rest, and the more I lost the less calories I could burn in a day being sedentary. I started with a program designed for me by a professional strength and conditioning coach who trains and rehabilitates professional football players. Continue reading Dad Getting Back in Shape Before Daughter’s Wedding Day

No Excuse For Not Exercising

For many people in today’s busy world it’s quite easy to come up with an excuse for not being in shape and exercising regularly. Some of the more common ones are “I’m too busy”, “There aren’t enough hours in a day”, and “I’m so tired after work and taking care of the kids all day”. However most of these are just that, excuses. Unless your doctor has informed you that you should not exercise, some form of activity or physical fitness should be a priority on everyone’s daily routine. The key is realizing that your health is an important part of your life, and should be made a priority.

The best way to keep is shape is to be involved in some sort of physical activity on a regular basis (at least 3 times a week). If you can find a sports activity like swimming, tennis, racquetball, basketball, baseball, softball, running, or karate that you enjoy this is just as effective as a regular exercise routine. If it’s something you enjoy chances are you won’t think of it as drudgery and will look forward to doing it.

For those of us who don’t participate in some form of sports on a regular basis we are going to have to come up with regular exercise program. One of the most successful methods is to get up half an hour earlier in the morning and exercise. If you really like your sleep this may be hard, but if you exercise at night it’s much easier to say “I’m too tired today” and skip it. If you have kids around the house you are also setting a great example about how important taking care of your health and your body really is.

The first option to consider is choosing a gym. While a gym can be expensive you will have access to a wide variety of equipment and machines that you could never afford or fit into your house. You will also have access to health professionals like personal trainers.

If a health club is too expensive or doesn’t fit your lifestyle consider a home gym. You can usually purchase a set of free weights, exercise bench and floor mat for under $200. If you like exercise machines such as stair climbers or stationary bikes keep in mind some of these can be expensive. Watch for garage sales where you can pick up second hand units at a discount.

Some people prefer the guidance that an exercise tape can give you. While these are good choices if you are like most people, you’ll get tired doing the same routine after a few weeks. Consider choosing a series of tapes, borrowing some from the library, or trading them with a friend. With the expansion of fitness programs on cable TV you also have access to a wide variety of programs. If the instructor you like isn’t on when you exercise consider using your VCR or Tivo to time shift your viewing.

Once you start exercising regularly make sure you vary your routine and change it from time to time. This not only keeps you from getting bored but it keeps your body from getting used to the exercises. Most fitness experts recommend changing your routine every 6-8 weeks. As with any fitness program make sure to check with your doctor before beginning an exercise program.

7 Killer Ways To Maximize Your Fat Burning In The Gym

Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.

1) Anaerobic Exercise

If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.

2) Warm-up and Cool Down

Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet, Diet, Diet

This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts

The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.

5) Nutritional Supplements

If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals

I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks

This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.

The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.

Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.

Exercise – An Effective Way To Lose Weight

Are you trying to lose weight? Have you tried exercising? In case you do not know, exercising regularly is the most effective way to lose weight. Dieting is another way to do it and people choose it very often because it helps them to achieve weight loss very quickly. The problem with dieting is that, in most cases, when dieters return to their old eating habits they gain back all the weight they had lost, which is something very frustrating. That is the reason why you should try exercising regularly and changing your eating habits gradually instead of following diets that will not help you to maintain your weight in the long run.

If you are the kind of person who likes doing nothing but sitting and watching television when you come back home from work, it is going to be hard to start with an exercise program. Anyhow, you can start bit by bit, for example you can start doing just fifteen minutes of exercise a day and you will feel and look a lot better. Then, once you begin noticing the changes it will be easier for you to get on exercising more often.

Always bear in mind that you should consult your doctor before starting any exercise program to lose weight. It depends on your cardiovascular health the type of exercise program that you can do. Doctors also tell you how much exercise your body can stand. With the guide of your doctor you will be sure that any kind of exercise program you follow will do you good.

Have you ever embarked on any kind of exercise program? If not, the best you can do is to join a gym or hire a personal trainer. The majority of health clubs have a great variety of free classes for their members. You can chose from the traditional stair-stepping classes and aerobics to the newer and more specialized classes like kickboxing, Pilates, and yoga. In some cases, gyms offer Spinning classes, which consist of an instructor and various stationary bicycles. But if what you are looking for is to exercise on your own, you should ask for help to a personal trainer to make a program especially for what you need. You can choose from a private personal trainer or an employee of a health club.

If you do not like going to the gym, you can join the sport you like the most. This way you are not only going to lose weight but you are also going to have fun. There are many recreation centers and YMCA’s from where you can choose the sport you like. There are many options: you can choose to play with a group of friends or join a team already formed with people you do not know. It is the best opportunity to meet new people, make new friends and have fun.

After some time you will notice that exercising has become a habit, and at that very moment you can begin to increase the amount and intensity of the activity you are doing. For example, if you have started by walking, you should try, after some weeks, running a little bit. It does not matter how much you increase, you should do it bit by bit.

When you are exercising with the intention of losing weight, it is very important to bear in mind that the most important thing is getting healthier and not just reducing pounds. You have to know that it could be very probable for you to gain some weight when you start exercising just because you are augmenting your muscle mass and muscle are heavier than fat. Yet, when you acquire more muscles, you also use more calories every day. Therefore, even if you do not change your diet, you will still be losing weight. However, it is vital to have a very healthy feeding in order to have enough energy to go through your workout sessions.

Biking For Health And Fitness

There are many different types of bicycles available on the market today, the comfort bicycle, which is used by many recreational bike riders, a trail bike or light duty mountain bike, crusier bikes, recumbent bikes and heavy duty mountain bikes. No matter which type of bike, or biking interests you biking is a great way to increased stamina, improved cardiovascular strength and all around better fitness.

Recumbent bikes have become very popular for the middle aged and older riders. On a recumbent bike you have a very comfortable seat that you can lean back in, quite like sitting in your favorite reclining chair. Your butt is very comfortably cushioned. Your feet are out in front of you, quite like when you’re driving your car. Recumbent bikes are the fastest type of bicycle. One reason is that with your legs extended forward and pedaling in front of you, you are able to move much more weight with much less effort than on a conventional bike where your legs are underneath of you. Beginning recumbent riders will tell you it takes a while to develop what are called “recumbent muscles” but once you do you’ll never go back to an ordinary bicycle.

Mountain biking is a popular activity that is enjoyed by a wide age range of people. Heavy duty mountain bikes can be quite costly, so it may be best to go to talk to a mountain biking organization about bike rental. You may only decide you need a light duty mountain bike which would also be good for regular riding. Not all mountain biking trails are killers and for experts only – they had to start somewhere too! Mountain biking trails are rated somewhat like ski trails, the easiest is green, an intermediate is blue and difficult trails are pink. Go slowly, mountain biking can be hard on the joints, and you’ll need to learn how to handle the bike to minimize chance of injury.

Whichever type of bicycle you choose, just do it! Biking is a great way to achieve an aerobic work out and burn calories at the same time. The best part is that anyone can ride a bike and it’s a great family recreation to be enjoyed together.