Thursday, 30 April 2015

Womens Arm Secrets Review - Easiest Guide to Know Arm Exercises for Women

Dumbells provide a multitude of approaches to strengthen and tone your arms. Arm strength and definition improve women's appearance in tank tops and bathing suits. Strong arms also help women perform day to day activities such as carrying groceries and lifting kids. Barbells and dumbbells produce an edge on weight machines simply because they need you to use more synergistic and stabilizing muscles, allowing you to achieve a far more effective workout, based on fitness expert Anthony Ellis in Iron Magazine. For all of these exercises, start with one group of 10 to fifteen repetitions. Soon after weeks, work up to two or three sets. Once you perform multiple sets, make sure you rest at least one minute together.

Overhead Triceps Extension

Perform the overhead triceps extension while standing, sitting on a stability ball or over a workout bench. This exercise works the triceps--the three-part muscle on the back with the upper arm. In addition, it secondarily uses the abdominals, most muscles of the shoulders and also the upper back. Grab a dumbbell from the shaft with both of your hands. Draw your navel for your spine gently and pull your shoulders down your back while standing tall to keep the pinnacle, neck and spine aligned. Bring the dumbbell overhead, fully extending your arms with elbows forwarded to leading with the room. While you inhale, bend your elbows with a 90-degree angle minimizing the dumbbell behind your mind. Maintain your elbows from bowing out to the sides with the room. Exhale and go back to straight arms overhead.
 
 Bicep Curl

Focus on the within the upper arm--the bicep--with the bicep curl. The American Council on Exercise indicates that, when performed from the stand using a barbell, the bicep curl also activates the muscles of the shoulder, the upper back, the spine and also the abdominals. Grip your barbell having an underhand position and extend the arms and so the weight rests facing your thighs. When you stiffen your abs and relax the shoulders, draw the weight up toward the shoulders by bending your elbows. Work against gravity as you lower the weight back for the starting position. Try to keep your arms alongside your body through the exercise.

 

Triceps Kickback

The kickback effectively addresses the triceps while forcing you to definitely engage the top of back and abdominals as stabilizers. Using dumbbells, stand while holding a dumbbell in each hand. Bend the knees slightly and lean forward from the hips while engaging your abdomen. Draw top of the arms parallel to the rib cage with elbows bent to 90 degrees. Fully extend your elbow as you exhale, keeping the upper arm against your torso and your back straight. Return the elbow for the 90-degree angle for one repetition. To include variety towards the kickback, try performing from a kneeling position or with one arm at a time.
 

Now, let’s discuss about Womens Arm Secrets created by Melissa Wall and how it may help you. I hope this simple Womens Arm Secrets Review will assist you to differentiate whether Womens Arm Secrets is Scam or perhaps a Genuine.

Women are only not built exactly the same way as men and we just do not have sufficient with the appropriate hormones to build huge muscles. If you're just starting out with a regular exercise routine, you might want to try something low impact. This will be much easier on your own joints, especially the knees and ankles. You still get yourself a great workout but there's nothing more stressful than setting up an exercise routine that's too hard and becoming frustrated so in early stages.

Women who've been doing bicep exercises for a couple of weeks, will definitely notice a marked improvement in the definition of their upper arms. As the developing muscle requires extra calories for growth, it will be burning fat from other regions of the body in the meantime.

Source Melissa Wall

Wednesday, 29 April 2015

How You Can Get Your Body In Its Best Shape Ever With HIIT Fitness...

Hit Fitness is a growing fitness trend in Fitness, HIIT or High Intensity Training Fitness, is a fitness system built around a unique combination of science and sport.


Hit Fitness , or High Intensity Training, is a fitness system built around a unique combination of science and sport.
Hit Fitness is definably an "alternative" way to personal fitness, but it is a method that is worthy of a look.


What Will I Really Be Doing In HIT Fitness?
Hit Fitness combines a unique combination of typical fitness along with sporting elements, such as the practice of Fencing or Kenpo.
Some of the activities that are included in Hit Fitness include:
*Fencing
*Kenpo
*Self-Defense
*Personal Fitness
*Other Sporting Activities
The types of activities that you participate in depends on the type of Hit Fitness Spokane program that you join.
Different instructors of the Hit Fitness way have different methods. Regardless of the methods that your fitness coach uses to teach you Hit Fitness, you will experience a unique exercise technique that will benefit your body more than a traditional fitness plan can accomplish.

Hit Fitness Sporting Events
Participating in sporting events in the Hit Fitness program is a big part of your training. Not only will these sporting events help you to achieve your fitness goals at a faster pace, but several of the sports can be used later in life, even after you complete your fitness goals.
Sounds Fun. What Does Hit Fitness Spokane Concentrate On? Well, the Hit Fitness program is quite the unusual exercise system. The Hit Fitness program focuses on the following aspects of the fitness world:
Anaerobic Threshold Balance Body Composition Strength VO2 Max (maximal oxygen consumption)
Hit Fitness Anaerobic Threshold
A basic definition of the Hit Fitness Anaerobic Threshold is that it occurs when muscles "burn" glucose without the use of Oxygen. Anaerobic Threshold is ideal for those who need that short extra burst in their life. On the flip side, Anaerobic Threshold would not be ideal for a distance runner.

Hit Fitness Balance
Another important part of the Hit Fitness way is the aspect of balance. A majority of people who participate in the Hit Fitness exercise plan are athletes. These people require a great amount of agility and balance to succeed at what they do best. By having great balance, you can even increase the efficiency of your Spokane workout.

Hit Fitness Body Composition
Hit Fitness Body Composition is a way of describing the percentage of bone, fat, and muscle in your body. The Hit Fitness Spokane system puts a lot of attention on the aspect of body composition, as it is vital to balance the mass percentages of bone, fat, and muscle in ones body.
Hit Fitness Strength
Hit Fitness works with your overall body strength. Since the Spokane Hit Fitness way of exercise revolves around sporting activities, it is important to have strength as it will give you the opportunity to push your body to the next level.
 
Hit Fitness VO2 Max

What is VO2 Max? Basically, VO2 Max is another meaning for the maximal amount of oxygen consumption. It plays a very important role in Hit Fitness as your VO2 Max directly determines how physically fit you are. Each person has a different VO2 Max. The max can be included over time through Hit Fitness Spokane WA exercises.
So, is Hit Fitness Right For You?

... If you are athletic, then you should definably consider the Hit Fitness way of exercise. If you are interested in starting on a Hit Fitness exercise planComputer Technology Articles, you should speak to your local fitness coach today to see if such a program is offered.

Source Zach Hunt AF 

Tuesday, 28 April 2015

Women's Fitness - 7 Tips To Gain A Fit Body

A beautiful body is what women long for. No matter whether it is Hollywood or anywhere else, this has always remained a trend. But there are many right ways of exercising programs for women who are looking for effective losing of fat.

Strength training is one growing and most effective form of exercise among women. Besides fat loss, it also assists in several other benefits. This includes increase in bone density with restoration, metabolic density, mass increase and lean muscles, improved balance, injury prevention, recovery and rehabilitation, coronary disease prevention, delayed aging process, sports performance improvement along with figure and look enhancement.

Always consult your doctor before you begin with any strength training program. This would ensure you with proper fitness along with required safety. Planning out routines for your fitness program is factually the trickiest of all among anything else. However, if you make sure to follow the fitness guidelines provided by your instructor, then you could undoubtedly increase the chances of being successful in your fitness routine.
 
 
1. Always know that muscle can never be strength trained within a day. A minimum of at least 24 to 36 hour allocation needs to be followed. Muscle injury, fatigue and over training can take place if exercising is done on consecutive days.

2. Instant weight loss in never possible. For an instance excess stomach fat cannot be lost overnight, simply by doing 100 crunches at a stretch. Tummy flab cannot disappear with such ease. Total reduction of fat in your body should be done initially by good rest, eating well and of course proper exercise.

3. Toning the body cannot be done at an instance. A step wise procedure needs to be followed. Always concentrate on a single muscle group. As you get through with that you can proceed towards your next target. You can also consider using machines than simply using weights freely.

4. Strength training programs need to be regular and consistent for ensuring successful results. Make it a point to know that the weight you have gained was a many-years process and hence losing the same could take time too. You need a change in your lifestyle while you are in strength training. Replacing good habits with bad ones is mandatory.
 
 5. Every 4-6 weeks changes are required in strength training. This would essentially prevent the body from getting bored and also make work outs very interesting. Changes in intensity levels and methods of exercise are very essential. Constant routines at times stop to produce the desired results. It is implied to grow from the everyday workout.

6. Specific objectives are a must so that the strength training programs are created accordingly. It could include adding bulk, hypertrophy, maintaining weight or even fat loss. Optimal results would vary based on your desired objective. There would be wide variation if you are choosing to lose body fat, when compared to increasing bulk in the muscles. Keep the right goals to structure the best fitness strength training program.

7. Any regular routine must work out all the major muscles at least one to 3 times in a week. This would include chest, shoulders, triceps, biceps, calves, quads, abs, gluts and hamstring. It would create an imbalance if any one among the muscle group is missed out.
A decent effective strength training program could be built among women who follow the right guidelines in a dedicated manner. It is always safe to have a safe and healthy body. Always be ready to get that exquisite shape you always wondered about.

Source Abhishek_Agarwal

Sunday, 26 April 2015

The Difference in Female Bodybuilding, Figure Competitions, Bikini Contests, and Women's Physique

If you are new to the sport of figure competitions and women's physique contests you may have seen those glamorous figure models on the cover of magazines and on websites.
If you ever had the desire or goal to look like one of these figure models and sport the look of fabulous and sexy muscle, then here are a few quick and easy tips and guidelines to help you decide on your new fitness journey.

Female Bodybuilding - The whole women's fitness movement began with female bodybuilding contests, the first legit one starting in 1978. From then on the women became more and more competitive, working harder to gain more muscle and decrease body fat. Female bodybuilders had perfected the sport by the late 1990's and competition was so great that only the best of the best could survive on stage with a chance of going pro.
 

 Figure Competitions - The popular figure competition is a spawn off of female bodybuilding. It was introduced in 2001 to allow women to compete who didn't want to obtain a great amount of muscle. Figure competitions opened the door so that almost any woman can compete with a chance at placing. However, as the years passed, the figure competitors, too, became more competitive, getting more and more muscular and defined. This division also became somewhat secluded where only the best of the best could place well and become pro.

Bikini Contests - As the figure competitions grew in popularity, so did the competitors muscle, which opened a door to another new division to allows more women to compete on stage without having to build muscle. This new category is the bikini contest. The bikini competitors don't need to display any muscle or definition. They simply have to look good in a bikini and pose according to the guidelines.
 

 Women's Physique Contest - The women's physique contest was introduced in 2010, another new division for women. Basically, the women's physique contest is a lighter version of female bodybuilding. While the women are allowed to have muscle, NPC guidelines state that they can't have striated in muscle detail. Also, there is no lat spread, front and back biceps poses are executed with open hands, and feet must be placed to the side on the front and back poses rather than flat-footed. Also, the side chest pose is executed with arms extended.

To decide with fitness category you would like to compete in it is a good idea to read more on each and attend a competition so you can see the classes and how the women look on stage.


Source Karen Sessions Ezine

Friday, 24 April 2015

Functional Training: 5 Ways to Improve Your Athletic Intelligence



The definition of Athletic Intelligence is - the organized thought process of an athlete to increase athletic qualities which can include: speed, agility, endurance, balance, rotation, and determination. Athletic Intelligence is not limited to those who are currently participating in Sporting events. Average Joes and Pro Athletes alike can strengthen their athletic intelligence to increase multiple athletic qualities. When someone mentions functional training, you start to think about lifting heavy, jumping high, and moving fast, but what about the mental aspect?

Here are 5 ways to Improve Athletic Intelligence from body to thought:

Promote Balance Training & Coordination – Balance and Coordination are the building blocks of Athletic Intelligence because of their ability to increase performance of multiple athletic qualities. There are simple, yet effective exercises that can be worked into any current workout programming to promote these foundational skills. To take it one mental step forward, think about how you are balance your outside the gym obligations with your working out schedule and your free time.

Building Better Body Awareness –Within each exercise or drill you perform, break down the movement into slow motion and observe your position and how your body is aligned. Ask yourself questions: Does this look/feel uncomfortable? Am I turning too much? Can I perform this move more effectively? This will help you begin to understand how your body functions. Taking things slower, not only can improve your posture and position but also give you a greater appreciation for lifting when you are able to move with greater ease and fluidity.


Non-Dominant Side Training – After observing your body, you may notice that you have a Dominant and a Non-Dominant Side. Elevating the less coordinated side of your body through Non-Dominant Side Training will not only strengthen the skills of that side, but will encourage symmetry within the body. Symmetry within the body will help overall communication and coordination with your thought and functions in the gym.

Strengthen Core Muscles – Powerful and explosive movements start with strong core muscles. Incorporating workout and training styles that focus on pelvic, hip, and abdominal muscles like the WeckMethod RMT Club will give you an added oomph in each speed and agility stride.

Think Like An Athlete – The moment you decide to improve physical abilities is when you should start thinking like an athlete. Getting your mindset into the idea that you can continue to increase skills is the first step to improving Athletic Intelligence. Just having the desire and drive and want to do better can create a power mental and physical reaction.



 Source

Wednesday, 22 April 2015

How to Start Eating Clean to Lose Weight and Gain Muscle


how to start eating cleanDo you struggle to stick to your diet? Eating clean isn’t easy, especially when fatty, sugar-filled snacks lurk around every corner. Luckily, with the right mix of dietary dedication and perseverance, it’s possible to eat cleanly and lose weight with ease.
In this guide, we’ll share eight practical tips to how you how to start eating clean to lose weight, gain muscle and feel better than you’ve ever felt before. Ready to start changing your life? Read on and start revolutionizing your eating habits today.
Do you need help changing your diet for the long term? Learn how to avoid fad diets and make huge changes to your eating habits that really stick with Healthy Eating: Beyond the Diet Hype.

Clean out fattening foods from your kitchen

how to start eating clean
One of the best ways to change your eating habits is by changing your environment to one where snacks and other fatty foods simply aren’t available. Start your healthy eating habits today by cleaning out fatty foods from your pantry, fridge and freezer.
Start from the top shelf and work your way down, removing sugar-filled snacks and candy bars. Once you’ve eliminated the sugar-packed sweets, go back and get rid of all of your fat and salt-filled snacks like potato chips and pretzels.
A huge part of the temptation to binge eat unhealthy foods is simply having them in your home. Remove fattening foods from your everyday environment and you’ll be replacing them with healthy, more nutritious alternatives in no time at all.

Lean how to cook your own healthy meals

Young Woman Cooking in the kitchen. Healthy Food - Vegetable SalThink restaurant food is healthy? Think again. Even when you choose not to dine at fast food outlets, the meals you’re served in local restaurants are often packed with salt, fat, sugar and other dietary no-nos.
Avoid falling victim to fattening restaurant food by learning how to cook your own healthy meals at home. With some basic cooking skills, you can prepare a delicious breakfast, lunch and dinner in as little as 30 minutes a day.
Don’t know where to start? Learn how to conquer your kitchen and prepare a huge variety of healthy meals without spending more than $5 per day on ingredients in our Healthy Cooking Fundamentals course.

Replace candy and chocolate with fruit

how to start eating clean
Do you have a sweet tooth? Removing sweet foods from your diet can be difficult if you’ve grown up on candy bars and chocolate cake. Instead of cutting sweet foods altogether, replace unhealthy sweet foods with natural fruits and berries.
From bananas to watermelon, many of your favorite candies just emulate the taste of delicious natural fruits. Replace unhealthy candy with at least five daily servings of real fruit to increase your vitamin quota and lower your caloric intake.
Don’t know which fruits to add to your diet? Nutrition For Beginners will show you how to find the micronutrient breakdown of different fruits to maximize your vitamin intake while keeping your calories as low as possible.

Learn to love the taste of plain water

how to start eating cleanAre you addicted to soda? If you drink a can of Coca-Cola or Sprite every day, you’re adding almost 140 extra calories to your daily diet. That might not seem like much, but over time it can add up and result in serious weight gain.
Instead of refreshing yourself throughout the day with sugary drinks, keep a water bottle with you at all times and sip on fresh drinking water throughout the day for natural, calorie-free hydration.
As well as helping you reduce your calorie intake, water has hundreds of additional benefits. Drinking at least eight glasses of water per day results in smoother skin, a higher daytime energy level and a far more active metabolism.
Don’t want to give up your daily soda? Learn more about the health advantages of water for weight loss, increased energy and a longer lifespan with our blog post on living a healthy lifestyle.

Package your meals to eat at work

how to start eating clean
From fast food to frozen meals, the food on offer at the average workplace falls far below what most dieticians would consider healthy. One of the best ways to eat a cleaner diet is to cook meals at home and package them to eat at work.
Instead of rushing out of the office at lunchtime for a snack of fast food meal in one of the nearby restaurants, wake up half an hour earlier and prepare your morning tea and lunch at home while you’re cooking breakfast.
With a couple of Tupperware containers, some basic ingredients like lean chicken breasts and brown rice, and a variety of freshly cooked or frozen vegetables, you’ll be able to enjoy a world-class healthy lunch during every workday break.
Do you need daytime meal ideas? Discover fantastic recipes to reduce your blood pressure and burn away excess bodyfat while you’re out and about with our Blood Pressure Control: A Map to Medication Freedom course.

Schedule one cheat day every week

how to start eating cleanHealthy foods rarely taste bad, but they’re never quite as satisfying as a hearty meal or fried chicken or barbecue ribs. Keep yourself nutritionally sane by eating cleanly throughout the week and enjoying a cheat meal – or cheat day – on the weekend.
Cheat days are days when you’re free to go wild with your diet and eat as much of your favorite unhealthy snacks as you’d like to. From chocolate to bacon and eggs, no fattening meal or sugar-filled calorie bomb is off limits.
Although cheat days on their own are unhealthy, the habit of eating dirty food once every week quickly becomes stale and you’ll find your cheat day turning into more of a break from routine than an opportunity to stuff yourself with fattening foods.
Are you looking for a diet that helps you lose weight while still allowing you to eat the foods you love? Enroll in Your Perfect Body: Stop Dieting and Start Living for a complete dietary blueprint that includes temptation-fighting cheat days.

Replace empty carbs with protein

basmatiricenutritionFrom white rice to bread, many of the foods we think of as ‘healthy’ are packed with empty carbohydrates that provide very little energy and huge amounts of unwanted bodyfat.
One of the best ways to make your diet cleaner and healthier is by replacing empty carbohydrates like white rice, white bread and pasta with sources of lean protein, such as chicken breasts, beef steak and turkey.
High-protein dieting works, and new scientific studies are beginning to show that many of the risks of high-protein dieting – from kidney issues to poor digestion – aren’t as serious as they were once thought to be.
Would you like to lose weight using a high-protein diet that allows you to eat all of the lean meats you love? Enroll in our Getting Started With the Paleo Diet course to learn how to eat like a caveman (or cavewoman) and burn away excess bodyfat.

Swap a big dinner for a big breakfast

how to start eating cleanThe traditional Western diet involves eating a light, carb-focused breakfast, a small but filling lunch and a gigantic dinner. This leaves you with a full stomach while you sleep, resulting in your body stockpiling most of the calories as excess bodyfat.
A far more logical dietary arrangements is to eat a big breakfast to fill you with the fuel you need to operate efficiently throughout the day. This big breakfast should be followed by up a mid-sized lunch and a relatively small, light meal in the evening.
Changing your eating habits isn’t easy, but the results can be immense. By spacing out your meals and eating less late in the day and more earlier in the morning, you can stimulate hormonal responses that help you burn fat and build muscle.
Do you struggle to eat large meals in the morning? If you can’t stomach a huge meal prior to work, try replacing your normal breakfast with a protein shake. Learn seven breakfast shake ideas to fuel your day in our blog post on healthy breakfast shakes.

Source 

Tuesday, 21 April 2015

10 Tips to Help You Choose the Best Running Shoes for Women

Sometimes it can be a challenge to discover what the best would be in any given situation. When you are looking at the best running shoes for women, several things comes to mind which includes its reliability, the level of comfort you can get and of course the price you have to pay for them. There are many different types to choose from which all offers a different type of functionality to enhance the users' experience.
There are plenty of different models that get top choice awards or the different functionalities it offer. Here are the top ten tips which can help you choose the best running shoes for women.

1. Stability
The stability of the running shoes is vitally important since you would be moving around in these shoes so this should be a very important factor to consider. The stability of the shoe would never be jeopardized. The best running shoes for women must come with a reliable and considerable stability so you would not be likely to wobble and fall just because the shoes gave way when you are running.
2. Cushioning
Everyone wants to wear a pair of shoes that is comfortable. The best running shoes for women must be exceptionally comfortable; which would hardly cause any form of pain on the feet. Shoes that are too tight can cause injury and severe discomfort and so are shoes which are too loose. You would want a snug fit which hugs your feet comfortably when you are running. Those with high arch should be careful about choosing the right shoe with extra padding for comfort.
3. Motion Control
Shoes which are excellent for running should have great motion control. A good shoe must give maximum support for the arch of the feet and at the front of the feet as well. The shoes should enable you to move about and pause at any time necessary without slipping.
4: Price
The pricing of the running shoes plays a very important role in choosing the right running shoes. Running shoes for women come at varying degrees of price level so you can always select the one that is best for you.
5. Durability
The durability of the shoe is another important factor in deciding on the running shoe. Take into account the durability of the shoe. A good pair of running shoes should be able to withstand the assaults and the tough environment it would be subjected to i.e. running across open terrains and planes with the shoes on. Naturally, these types of shoes often wear out faster than shoes used for other occasions.
6. Reliability
The reliability of the shoe is very important as well. The shoe should have the proper traction and be able to grip on many different surfaces without slipping or giving way.
7. Manufacturer
It is also important to choose a manufacturer that has a reliable track record of producing excellent quality shoes for running. Different manufacturers offer different types of running shoes that has its own positive qualities and negative points, and you would want to select those that would enhance your own strengths and augments your weaknesses.
8. Warranty
Check the warranty period when you purchased. A good pair of running shoe would have its own warranty period which protects it against all kinds of manufacturing defect If the shoes are found to suffer from manufacturing defaults during this period, you can return it and get a new pair of shoes or a full refund of your purchase price.
9. Reviews
Read reviews so you know which shoes are best for your specific condition and which are the ones that needs to be avoided. The experience of others can direct you in choosing the right shoe for your needs. There are many online stores and sites hat offer customer reviews and opinions you can read, s and share your own feedback as well. Make it a point to fully use these sites as much as you can.
10. Comparison Shopping
Before deciding on the best running shoes for women and settling on the best one as your own running shoes, do some comparison shopping to check for the pieces and deals offered. This can be done easily if you plan on getting one online. There are also some good fakes being sold out there as the genuine stuff. Be wary of such incidence so you can avoid getting scammed especially in the online world.


Monday, 20 April 2015

Strength Training for the Cardio Fan

Some of your clients love to run. They probably know they should do some strength training, but they think it’s boring. They’ve convinced themselves that strength training will be tedious, so it is guaranteed to be. But it doesn’t have to be.
Here’s a great quote from Younger Next Year, written by Chris Crowley and Dr. Henry S. Lodge to help persuade your resistant clients: “Cardio may save your life, but resistance training makes it worth living.” In other words, strength training keeps us capable. It gives us a comfort level and ability that we can’t get from cardio alone.
Having trained many endurance athletes for marathons, triathlons, Ironman triathlons, and many 5k and fun-run events, I have found that strength training provides two invaluable benefits:
1. It makes endurance activities more enjoyable.
2. Experienced athletes are often able to shave significant time from their events, while simultaneously reducing the number of training miles they previously logged for other events.
Of course, those who do cardio for heart health or for general fat loss also benefit from strength training. A strong cardiovascular system doesn’t mean moving your body and lifting stuff in life will be easy or smooth. For fat loss, muscle is the engine where the fuel is burned so a little muscle enhances the capacity your body to reduce stored fat.
Some of your clients might not like strength training because they think it’s “boring, but more often than not it’s because the way they are doing it is boring and the resistance is usually too light to get results.
When done right, strength training challenges and engages both mind and body. Life, including walking and running, is more often a single-leg activity, as we spend more time on a single leg than we do on two while doing either activity. Walking and running also involves a lot of rotation and we actually move by rotating our shoulders and hips against each other. Our legs are just the outward expression of that action. The following strength-training experience, which follows the framework of the ACE Integrated Fitness Training® (ACE IFT®) Model, can help keep your clients engaged and challenged, while also enhancing their cardio-training goals.
The Workout
1. Single-leg Squat
single leg squat
Sit on stability ball; you can either place the ball in a holder or use a SPRI Stedi-Ball or BOSU Ballast Ball to make sure the ball doesn’t roll away. Lift one foot slightly off the floor and use the other leg to lower the hips and glutes to the ball. If you feel like you get stuck, allow your body to sit into the ball. To return, use the bounce of the ball to propel you upward, if necessary. Over time, range of motion and strength will improve so that you will be able to perform the movement by simply performing a “butt tap,” where you are able to control yourself all of the way up and down without collapsing into the ball. Complete three sets of 10 reps each side. Rest 30 seconds and then switch legs.
2. Sprinter Pull (With Cable)
sprinter pull
Complete two sets of 12 repetitions with each arm. Rest 30 seconds and then switch sides.
3. Perform SuperSet A for three sets of 10 repetitions per arm.
Perform set #1 of each exercise, then set #2 of each exercise, and so on. Rest only as long as it takes to switch exercises.
A1 Alternating Row (cable)
alternating row
A2 Alternating Chest Press (DB)
alternating chest press
4. Front-to-Back Lunge & Reach With Dumbbells or Kettlebells (8 to 20 pounds)
lunge with reach
Complete two sets of eight cycles, front-to-back, with each leg moving. Rest 30 seconds between sets.
Wrap-up
This routine offers just about everything a person needs to make a stronger and more capable body—pushing, pulling, rotating, squatting and lunging. Your clients’ cardio will feel better and they will move better, too. With better movement, they’ll feel more fluid as they move and create less stress on their bodies with everything they do.

Source

Sunday, 19 April 2015

How Often Should I Work Out: Advice For All Disciplines

Exercise frequency is high on every person’s list who wants to further his or her state of fitness. Everyone’s ideal is a frequency that is neither too easy (progress comes slowly) nor too intense (the body is pushed beyond its limits). For the average, serious exercise enthusiast, I have all the advice you need to know below, but anyone with aspirations to win the Boston Marathon should exercise with a trainer. But anyone who wants to lead a healthier, lasting lifestyle should check out this Fit for Life class that focuses on the science of exercise and how to make exercise a permanent addition to your life.

The Old Adage

The old adage, which still rings pretty true, is, “Exercise 30 minutes a day, five days a week.” If you do that, your health will improve, no doubt about it. The problem with the old adage is that it doesn’t specify exercise type, intensity, which days of the week, progression, rest, etc. When you add all these variables to the equation, “30 minutes a day, five days a week” doesn’t sound as cut-and-dry as it used to.

New Studies And What To Make Of Them

In the past few years, the consensus on how frequently to exercise has shifted. Focus used to weigh heavily on days-of-the-week exercised. In other words, emphasis used to be placed on how many days a week you exercised instead of the total amount of time spent exercising. It was thought that exercising two days for thirty minutes each was better than exercising one day for, say, two hours.
New details, well documented in this Women’s Health Magazine article, show that you might be better off working harder and longer a few days a week instead of shorter and easier five to six days a week. The new consensus is that the more minutes you spend working out every week, the better (up until a reasonable point, of course). Naturally, you wouldn’t want to cram ten hours of exercise into one day, but if you have more time one day to add an extra hour of exercise, you should definitely take advantage of the opportunity and log the minutes while you can.
Creative types don’t get much love when it comes to exercise, but that’s about to change. This incredibly awesome course specializes in a healthy creative lifestyle for artists to help you sustain your creative runs and adapt to healthier routines.

Body-Builder’s Dream

The debate over how much body builders should workout will never end, but almost everyone can agree on the effectiveness of the split workout routine. It is simply the best, most intense and safest way to challenge and exhaust a core group of muscles.
If you want to build muscle, the split-routine is the way to go. A classic split-routine follows the following schedule:
Mondays And Thursdays: Workout muscle groups that work together, that’s the key behind split-routines. So on Mondays and Thursdays, focus on your chest, triceps, abdomen and your lower body (although do not do either your quads or hamstrings, as those work opposite motions and one should be saved for Tuesdays and Fridays).
Tuesdays And Fridays: Now work your other muscles: biceps, back, the remainder of your lower body, etc.
This routine gives your body three full days of rest, which is crucial, but to take full advantage of it you need to exhaust your muscles. This means working out intensely for roughly 45 minutes to 1 hour during each session. If you want more great advice on how to bulk up and add muscle instead of fat, read this blog post on 10 tips on how to get big fast.

Cardio Lover

Anyone looking to burn fat or boost their cardio should try to work in at least four days of cardio-specific exercise each week. Runners, bikers, swimmers or other serious endurance athletes often exercise up to six days a week, but regardless of your routines and workout strategies, you should always take at least one day a week off from all forms of exercise. You won’t build muscle or burn fat if you don’t give your body time to repair muscles and recover from workouts. Personal experience how taught me that my body functions best with two full days of rest, but every person is different and certainly exercise isn’t the only factor (age, diet, lifestyle, sleep behavior, etc.). If you decide to go full throttle and limit yourself to one day of rest, make sure that once a month you give yourself a healthy break of several days to allow your body to fully (truly, fully) recover.
And as far as ideal diet is concerned, look no further. This five-star course goes beyond the diet hype and offers 6 science-driven steps to the permanent healthy living lifestyle. 

The Dangers Of Over-Exercising (A Word For Your Average Jack And Jill)

Exercise is almost always a good thing. This is a proven fact. When you exercise, your heart begins to pump more efficiently, oxygen flow increases, your immune system kicks into action, and your body even releases endorphins that make you happier. So yes, exercise is definitely a good thing.
But! It’s not impossible to over-do it, which is most common among the cardio-loving crowd. This WebMD article highlights in detail the major dangers involved in pushing yourself to – or beyond – the limit. The big picture here is that if you’re into exercise for health, you don’t need to kill yourself. Pushing yourself too far can damage your heart. Further, the article also notes that people who exercised only moderately had almost identical health benefits compared to those exercised with pointed intensity. If you want to lead the healthier lifestyle, exercise doing things you love and take a moment every now and then to make sure you aren’t taking things too far.

No Excuses

Any excuses you might have for not exercising are no longer valid, thanks to this perfectly-reviewed, no equipment home workout routine. That’s right, no equipment required and you even get advice on caloric intake. So: no excuses!

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Saturday, 18 April 2015

Iyengar Yoga: Is It Right For Me?


shutterstock_59845732If you are new to yoga, or are looking for a change up to your usual yoga practices, you might have run across several mentions of a form of yoga called Iyengar.  When looking for different forms of yoga, there are dozens of approaches, each with their own merits and challenges, and sussing out which one might be best for you can be a little confusing or overwhelming.  Part of the reason you have seen Iyengar yoga mentioned so frequently is because of its popularity with beginners, and with those looking to perfect the poses they already know.  Do not mistake this class for “easy”, however.  While it’s meticulous approach to each individual pose is extremely helpful for those just starting out, it is also a means of gaining vast improvement, even in those who have been practicing for years.
Iyengar Yoga is names after its founder B.K.S. Iyengar.  He was born in India in 1918, and began teaching yoga in 1936.  His interest in yoga practice came about after he was diagnosed with tuberculosis, and realized he needed to seek the ultimate in health in order to help overcome his illness.  Considering he is still alive today, I would say he succeeded.  The trick to his method of practice is the use of several tools and props to help support your body while attempting poses.  His theory implies that even if you need a strap, a block, or a sturdy wall to assist you, if in the end, you are able to stretch further, balance longer, and breathe deeper, then you are gaining more benefit from each pose.  If this sounds like something you might be interested in, keep reading..

What Makes Iyengar Yoga Different?

In the typical yoga class, it’s you, your mat, a bottle of water, and your instructor.  This is really all you need for the typical yoga class, and you can indeed reap wonderful benefits from it.  Still, there are those among us who are nursing sports injuries, or who are extremely unfamiliar with each pose, and could therefore benefit from a little extra attention, and a little extra support.  That is where the brilliance of Iyengar yoga will shine through.
By making use of supportive “props” such as yoga blocks, straps, blankets, pillows and even chairs, students are able to focus primarily on their physical alignment, without having to fret too much about losing balance, or stretching far enough.  Since many of these prop-assisted poses can be considered “modified”, they are especially ideal for those looking to work around an injury.
For example, look at the woman in this picture:
iyengaryoga

As you can see, while she may not be able to touch hands behind her back, she is still gaining the benefits of her stretch with the help of that strap.  Since she is not struggling to touch hands, that no longer becomes the focus of the exercise, and she is instead able to focus on holding her arms properly.
Likewise, the woman in this picture:
iyengaryoga

She is able to maintain a more aligned and proper pose, without having to worry about whether or not her lower hand can reach the ground.

What Are Some Other Benefits of Iyengar Yoga?

Proper alignment of the body is extremely important when practicing Iyengar yoga.  Even though these are the same poses found in other types of yoga, you will begin to realize that there is no progression, or “flow” between the poses.  Rather than transitioning from one pose to the next, students are brought back down to “child’s pose,” (pictured below) to help you relax and recenter between each new pose.
The continual return to child’s pose means that Iyengar yoga is not a cardio workout, and can therefore be attempted by those who have been advised to avoid such activities (although always clear new exercise with your doctor first!)
Yoga for Constipation

What About Breathing Techniques and Meditation?

One of the more common challenges some practitioners face when in yoga class is the difficulty of “timing” the breath along with the movements.  This can be especially true when the flow of the movements transitions the workout into more of a cardio experience.  When your body is working hard, it can be very taxing to only inhale or exhale in counts of four.  Students may become frustrated, or begin to feel that they are somehow doing something “wrong”, taking their focus off of the class, and costing them the benefits of a relaxing practice.
Since Iyengar yoga is so metered in its approach, students are more free to explore these breathing techniques without struggling.  Remember that this practice was founded by a man suffering from tuberculosis, so being able to catch your breath is extremely important in Iyengar practice.  After some time learning to breathe properly without the added duress, your lung capacity will improve to the point where you can begin to push yourself harder.
Another benefit of being able to fall into a more natural breathing rhythm, is that is then becomes easier to meditate.  The benefits of meditation are well known – the stress relief, the mental clarity, the more positive outlook – and those benefits are very important in Iyengar yoga.

What Can I Expect in an Iyengar Class?

You can expect to have a great practice.  You will likely see a good mix of both beginners and more seasoned practitioners, all looking for a better understanding of each pose.  You should arrive with an open mind, and a desire to strive towards perfecting each pose.  Avoid overly lose or baggy clothing, because the instructor will want to be able to gauge your body’s alignment.  You may be surprised at how many ways a single pose can be modified in order to get the most benefit out of the stretch, but try the modifications, and see which gives you the most benefit.  Remember that everyone in the class is learning, even the instructor, so there is no need to compete with anyone but yourself.  Yoga is a personal journey.

Source 

Tabata Workout to Tone Everyting in 10 Minutes | Class FitSugar

We love the Tabata protocol for quick, efficient workouts. The simple
structure, 20-second intense intervals followed by 10 seconds rest for
four minutes, means you can really push yourself. Not only do you build
strength, but you burn more calories during and after your workout. Try
two rounds of Tabata with Equinox trainer Dana McCaw. Press play for the
warmup and workout. And, of course, to sweat.

Friday, 17 April 2015

How Do You Relieve Sore Muscles After Exercise

It might seem odd,but it makes me feel good to know my muscles are sore and I have worked myself hard to build strength after a long work out. But sometimes you want to relieve sore muscles and pains, this is what you can do to help relieve those aches and pains that bother you.


Many people think that it's crucial to stretch before and after they exercise to help ward off any soreness of the muscles. If you stretch too much while your muscles are throbbing after the workout, you may do more harm than good. So keep stretching limited and relaxed so you don't put a strain on your muscles and get an injury.

During the stretching you can tear the muscle fiber, which can take a long time to heal and will limit your activities until it heals. Which can slow your progress down with your exercising regimen. Either you can sprain or strain,although both have their differences, you are more likely to pull muscles. Stopping your exercise routine while you wait for the muscle to repair can be frustrating and delay you.

Stretching only works if your muscles are loose and warmed up. Otherwise you risk injury.

Light warm ups before you workout can maximize your stretching. The soreness you feel in you body after working out is because of the tiny tears that occur when you work them hard. By the time your muscles repair, your muscles grow bigger and stronger. So some soreness is a good thing.

You should carefully adjust into a exercise program instead of rigorous training right away. I've made the mistake of thinking because I'm athletic I can easily get involved in any physical activity. This is wrong. Various activities require and use different muscles to perform different functions.

If some soreness of the muscles occurs,give light exercise a try. Things like small walks and a laid back bike ride are ideal. The idea is to keep your muscles loose without putting additional strain on your muscles.

First aid for injuries usually involves placing ice on the area from 15 to 20 minutes. After an hour has passed apply heat for 15 to 20 minutes for the next hour or so. Bathing in a hot tub can help to relax you and your muscles.

Maybe a light massage is right for you? Massages help to bring more blood to the the affected areas and help remove the lactic acid that causes soreness in your muscles. Many over counter creams for sore muscles exist to help ease your discomfort.

Just by following these tips, you can enjoy your workouts and know how to get rid of sore muscles too!

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Thursday, 16 April 2015

4 Healthy Tips For Busy Mums

As a busy mum, you have the hardest job in the world. On top of having to take care of the kinds, the husband, the house and the pets, you also have to take care of your own careers.
More often than not, mums always seem to put their needs on the back burner and end up last on the list.
It's time to stop putting yourself last and take some "me" time for a change.
It's time to take care of yourself.
Add these 4 tips into your life today!

#1 Find Gratitude and Joy
You don't need me to tell you that being a mum is stressful.
Just remember, that these days will be gone very quickly and one day you will look back longingly at the days when your children were young.
You have been blessed to raise these little girls and boys. To watch them grow day by day from the young children they are now to the adolescents and young adults they will become.
Try to savour the joy in those moments. Find something to be grateful for every day.
#2 Limit Sugar Intake
Sugar is one of the most unhealthy, yet widely consumed foods.
It is highly processed, has absolutely no nutritional value and is one of the main causes of weight gain and obesity. It is found everywhere.
Not only in things you'd expect such as chocolate, cake and cookies but also in places you wouldn't expect such as ketchup, peanut butter and even orange juice.
It's unrealistic to avoid all sugar. You can limit your intake though.
#3 Eat Whole, Unprocessed Foods
The low fat, low carb, low calorie processed foods are an illusion. If you take a look at the label of any of these foods, are you able to pronounce the ingredients, yet alone understand what they are.
If you can't understand the ingredients chances are your body can't either.
Many food manufacturers mask the real ingredients with names that you've never heard of.
#4 Learn to say "No"
Learning to say no is one of the best feelings in the world. As a mum, you have a tendency to try and please everybody with all the demands and requests you receive on a daily basis. This is on top of your already overloaded schedule. Whether it be volunteering at school or baking the cookies for the school bake sale, just learn to say no. No matter how much you try and make everybody, there will always be someone who doesn't think your best is good enough. Don't feel guilty. You only have so much time and energy.

Wednesday, 15 April 2015

SUP Yoga - The Way to Enlightenment

These asanas are carried out on the paddle board out on open water, and by practising Yoga on a SUP, it can reinvigorate you and push you to become an even better practitioner of yoga (yogi) than you thought possible - all while breathing in fresh air, taking in the sunshine and enjoying the natural splendor of floating on water.
What makes SUP yoga more intense than doing it in a studio is the fact that the constant motion of the water fires up your core muscle groups - this can't be done practising yoga on land. You want a strong sense of balance and posture - for instance, during downward dog, if you have more weight on one side, your board will let you know and you'll more than likely end up in the water!
With SUP yoga, it's all about working the midsection. The power necessary to balance on the board and generate power and movement while paddling stems from these core muscles - from the deep transverse abdominis to the rectus abdominis and obliques. Including yoga asanas further helps you to test your stability, and builds both strength and flexibility through your entire body.
The best stand up paddling board for SUP yoga should be wide enough to be able to keep balance whilst you practise your asanas. Thirty one inches (31") is a great width to look at.
Most paddle board lengths will suffice, but something over ten ft (10') will provide you with extra buoyancy in the water. For a rigid paddle board, The Greco 11ft Stand Up Paddle Board is a great place to start.
Inflatable SUPs are also very great for practising SUP yoga. Because they have a softer surface area, they can be more comfortable for laying down on, but still be sturdy enough to hold you through all yoga poses. The Tower Xplorer Inflatable paddle board or Isle 10ft Inflatable Stand Up Paddle Board are both definitely worth having a look if an inflatable SUP is what you're after.
If you would like try it on your own, start with a few seated asanas, as they will give you a feel for the paddle board without having to try and maintain your balance too. This will also enable you to feel the motion of the water under your paddle board. Don't forget to take deep, mindful breaths (from your diaphragm). Once you are feeling more comfortable with these, move to some standing asanas. The Mountain Pose is amongst the easiest standing asanas to move into.
Something to be ready for is a few falls, as it can be a strange sensation to feel the board moving underneath you when trying to stand. Do not worry about this, as just about everyone who starts SUP yoga for the first time ends up in the water! After a while though, you'll get a feel for the board. Remember: the movement of the board whilst you practise yoga is what makes it so effective.
If you've never attempted stand up paddle boarding before, it will be advisable to take a beginner SUP class to gain more experience in the correct paddling technique and stance. Additionally, if you have never tried yoga before, it would be worth taking a class or two to get a feel for the asanas, prior to trying them on a paddle board.
Yoga roughly means "Union", and SUP yoga undeniably brings together your mind, body, and the outdoor conditions in a comprehensive, but soothing, workout.

Tuesday, 14 April 2015

5 Tips for Detoxing

Have you or your clients overdone it with indulgences lately and looking to get back on track? At this time, the last thing you want is something high in calories and heavy; it will only dig you further into a hole. What you need is wholesome, nutrient-packed foods that help to bring an abrupt end to the symptoms and discomfort associated with overdoing it (bloating and constipation). What your body really needs are foods that are packed with anti-inflammatory compounds and antioxidants, potassium, water and fiber, but low in calories and sodium. These foods will immediately get your mind and body back on the healthy track as they hydrate you while flooding your body with nutrients to help to neutralize damaging particles and flushing out bloating culprits, like salt.
Follow these five tips:
1. Choose foods that are packed with antioxidants and anti-inflammatory compounds. These properties help to protect the body from damage caused by toxins created from overdoing it on less-than-healthy options, and assist in neutralizing toxins and preventing the inflammation and the damage they cause to your vessels. These foods actually help to revitalize cells. Think vegetables especially brightly colored ones, but all work—and the more the better! After all they are 80 to 90 percent water and provide potassium and fiber. Fruits, beans and fish also are good choices.
Anti-inflammatory/ Antioxidant-packed Recipes:
Fruited Harvest Salad: Light and refreshing, the persimmons, pears, lemons, arugula and pomegranates fight inflammation with their antioxidants and phytonutrients.
Colorful Detox Salad: Chockfull of vegetables that mop up free radical damage, this low-calorie salad is great for detoxifying and fighting inflammation.
Crispy Cran-Mango Brussels Sprouts: Brussels sprouts are superstars when it comes to fighting damage and inflammation. Cranberries and mangos are phytonutrient powerhouses too.
2. Choose water and potassium-rich foods that are low in sodium. This is an amazing combination that restores normal fluid balance and flushes out bloat and puffiness. Potassium helps to counterbalance sodium and getting fluid helps to flush out your system. Think  vegetables—all of them, especially green leafy veggies—and fruits.
Ginger and Carrot Slim-down Smoothie: Potassium-rich cantaloupe and apples round out the phytonutrient-rich ginger and carrots to make this an ideal beverage to restore normal fluid balance.
Slimming Raspberry-mint Detox Spritzer: Raspberries and lime make this a drink a potassium winner, and at only eight calories, you can drink it all day long and flush away bloat without the calories adding up.
Lemon Mint Detox Drink: Lemon, mint and ginger flood the body with potassium to flush bloat and restore normal hydration status.
3. Choose foods packed with fiber. These foods are automatically low in calories and fiber keeps you regular. After your body extracts nutrients from food, fiber helps to flush out the waste and toxins from your colon to give you a flat stomach. Think all vegetables, fruits and high-quality carbohydrates like oatmeal and quinoa.
Pinto Bean Grilled Cheese: Beans are ideal when it comes to boosting fiber; this sandwich makes a great fiber-rich lunch when paired with a salad and fruit.
Slow Cooker Quinoa Chicken Chili: With quinoa, black beans, kidney beans, peppers and tomatoes, this meal makes a great fiber-rich lunch or dinner to flush wastes out of the body.
Pumpkin Chia Seed Pudding: With fiber powerhouses like pumpkin puree and chia seeds, this treat packs a whopping 17 grams of fiber. Plus, the pumpkin and chia are both great for fighting inflammation with their potent phytonutrients.
4. Include veggies that have especially powerful detox capabilities. Fennel, bok choy, beets and kale are standouts when it comes to detoxification. They are some of the few foods that play a role in both phases of liver detoxification. Try these recipes to get your fill:
Spiced Ginger Citrus Quinoa: (featuring fennel)
Beets with Feta and Walnuts
Detoxifying Green Tea Smoothie (featuring kale)
5. Sweat it out. Skin is the body’s largest organ, and sweating is a great way to help the body with its healthy, natural elimination process. Aim to sweat daily because this is one way your body eliminates metabolic breakdown products and excess salt.

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Monday, 13 April 2015

5 Best Abdominal Exercises To Carve a Flat Abs Within Just 3 Weeks

Does there exist best abdominal exercises that can make your abs flat in just a short period of 3 weeks? It sounds too good to be true. But it is true that with the regular workout of these best abdominal exercises you are more likely to see your abs being flat in just 3 weeks from now. Read more to learn about these best abdominal exercises.


These exercises are best to develop a flat abs in a short time. They do not require any special equipment and can be done even at home. However if you are an obese, you need to reduce your body fat through diet and then consult your physician before venturing into any abs workout. Nevertheless, whatever your current weight is, you will see substantial result in less than 3 weeks following these best abdominal exercises.
Note: Do the following exercises a minimum of 5-6 days a week to a see a desired result in less than 21 days. With consistency and determination you will it's amazing effect in just 2 weeks time.

1. Side Plank
Method:
  • Lie down on your side with your right elbow supporting your body above the ground.
  • Now lift your body sideways. Make sure your body is in one line without any bends and arches.
  • Your left hand should be either straight in line with your body or facing the sky. Make sure your left hand should not be on your waist.
  • Hold this position for 30-60 seconds and repeat 3-4 times with both right & left elbow.
2. The Bicycle exercise
Method:
  • Lie down on the floor facing upside and place your hand behind your head.
  • Lift your shoulder blades without pulling your neck.
  • Bring your left knee above and try touching your chest.
  • Straighten your left leg at an angle of 45° and try to touch your left knee with your right elbow and vice versa.
  • Keep repeating the process for about 12-16 times.
3. Naukasana Yoga
Method:
  • Lie flat on the ground, with your back on the floor.
  • Raise your upper body and legs simultaneously to an angle of 30 degrees to form a V-shape. Hold the posture for 30-40 seconds and contract your upper and lower abs.
  • Repeat this exercise for 5-6 times initially and increase to 10 times or more.
4. Lying Trunk Twist
Method:
  • Lie flat on your back with both hands extended out to the sides and your palm facing the sky.
  • Your knees should be pulled over your chest. Place a ball between your knees (optional).
  • Contract your abs and twist your hips to the right, getting your right knee towards the ground but not touching it.
  • Hold this position for a few seconds making sure your shoulders, hands and abdominal region remain stable.
  • Now slowly use your back to get your knees back to the starting position.
  • Repeat the same process on your left side.
  • Do this 4-5 times on either side.
5. Hanging Knee Raise
Method:
  • Begin hanging from the bar with your arms straight.
  • Bring knees up with hip flexed at approximately 90 degree.
  • Slowly lower legs, ensuring rest of the upper body remains stable.
  • Repeat the exercise for 5-6 times.
These are an excellent exercises to really strengthen your core and achieve flat abs quickly. Once you have mastered it, do the same exercises with light dumbbells in each hand.
For the beginners these exercises will be a little daunting but you need to keep going to see the results. Every week you need to challenge oneself to increase the number of reps you perform at least twice as compared to the previous week until you can comfortably perform 20 reps. And with practice you will be performing these exercising in about 15-20 minutes.
The most effective formula for well-toned abdominal muscles is Abs exercises + Right diet. So if you mix these best abdominal exercises with the proper low-calorie diet, you will start seeing the effects in as many as seven days.

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Sunday, 12 April 2015

Seven Great At Home Exercises For Women

Don't have time to go to the gym? The busy lives of women just became easier with these 7 best at home exercises for women. Who says you need all the fancy equipment in the gym?


What you do need is the foundation behind weight loss and muscle building so you will begin to see inches falling off in record speeds. There is a right and wrong way to exercise. You can spend hours doing the wrong form of exercise and never see a difference in your body.

Cardio Vs. Cardio
Ever see a heavyset marathon runner? Here's why. Our body is a master at adapting. Our body will regulate to almost any condition we throw ourselves into. If we do steady state cardio, such as the treadmill at the same speed, elliptical at the same level, walking, or even jogging, without changing any factor; our body will adapt and our heart rate will regulate. Start sprinting or running up stairs and BAMM! Bye bye adaptation and fat. When we change the state our body is experiencing, our body will not be able to adapt to the constant change.

Aerobic Vs. Anaerobic
Aerobic exercise is what most people refer to as ‘cardio'. This type of exercise is done at a low to moderate pace where your heart rate is approximately 50-70 percent of your maximum heart rate. At this pace, and with reasonable conditioning, you should be able to supply the muscles with sufficient oxygen to keep them contracting and performing for some time. Aerobic means with oxygen.
Anaerobic exercise, in contrast, is done at an intensity in which your muscle requirements for oxygen succeed the amount you can supply. Anaerobic meaning without oxygen. You will be forced to stop this type of exercise sooner because your muscles will cease to function. At this intensity, your heart rate will be at 90-100 percent of your maximal heart rate.
Here is why anaerobic exercise is much better for weight loss: When we are using the aerobic system, the body will regulate itself, creating enough energy to carry out the exercise. With anaerobic exercise, you will create a huge deficit of oxygen that will stimulate the body to continue to use energy to replace this deficit for hours after your workout. Our body uses macronutrients for energy and if we are eating just enough to cover the amount of energy needed to supply the body in normal conditions, anything above this will cause our body to look for energy elsewhere; fat tissue.

Foundation of Weight Loss
The key to weight loss is calories out > calories in. This does not mean you need to go on a low calorie diet. Our body needs nutrients in forms of protein, fats and if we are exercising, carbohydrates. Our body uses carbohydrates for energy. There isn't a place to store excess carbohydrates in the body. All extra carbs that are not used for energy will be stored in fat cells. Too bad our body wouldn't just get rid of them instead.
If you are very active, you need carbohydrates for energy and recovery.
The key is using carbohydrates for those two purposes and those two alone; exercise and recovery. Now that you know the basics of exercise and nutrition, let's look at how using the right exercises will help to create the body of your dreams, give you energy long into your later years of life, and will create a positive self image.

Foundation of Muscle Building
Muscle can do one of two things:
1. Grow larger and/or stronger
2. Shrink and/or get weaker
The only way to create muscle tissue is by breaking down the muscle tissue and rebuilding stronger and bigger cells. The most effective way of doing this is through resistance training.
With proper training your muscles grow stronger and larger. Benefits of muscle include:
  • performing daily activities more easily,
  • burning more calories daily,
  • building stronger bones, preventing osteoporosis,
  • improves your flexibility, stability and balance,
  • improves strength and posture
  • improves body composition
  • reduces loss of muscle mass due to inactivity.
Muscle Balance
Earlier I stated that there is a right and wrong way to exercise. One key aspect of a workout program is the focus of creating balance throughout every muscle. Each muscle has an opposing muscle, the antagonist. Let's use squats and lunges as examples. Here, the quadriceps is the agonist (dominant muscle being used), while the hip flexors are the antagonist (opposing muscle) and hamstrings become the synergist (stabilizer or helper) muscles. When you are performing more quadriceps dominant exercises as opposed to hamstrings or hip dominant exercises, your pelvis will tilt, causing pain in the lower back, and knees that are prone to injuries.
We can fix this by adding hip and hamstring dominant exercises to balance out all muscle groups. As a rule, you should never do more quadricep dominant exercises than hip movements. Always keep the volume balance between each muscle.

Large Muscle Groups
Any exercise plan needs to involve large muscle groups, focusing on working the antagonist in the same amount as stated earlier. Knowing the proper exercises can ensure you will also target the smaller muscle groups, creating harmony throughout the entire body by incorporating stability muscles as well. And in doing so, you will also cut the amount of time needed in the gym by leaving out certain body parts that were already targeted in other exercises.
You also need to be aware of the muscles being worked with each exercise to ensure you keep balance throughout all muscles. A simple chest press targets your pectoalis major, but also uses pec minor, deltoids, trapezius muscles, and your rotator cuff for example.

Importance of the Core
The core encompasses more than two dozen abdominal muscles, lower back muscles, and hip muscles that stabilize your spine to keep your torso upright. Your core allows you to bend forward, back, side to side, and rotate. Your core plays a major role in movement. Working your core (stability muscle) is crucial to optimal performance.

7 Best At Home Exercises For Women
By now you understand the importance of exercise. You don't need fancy equipment for you to benefit from exercise. Here are just 7 at home exercises, especially for women, that will not only better your appearance, they will better your health.

Chin-up/Pull-up-These exercises target your lats but also hit your tere major (stabilizer muscle) and biceps (more so with chin-ups). Your core and middle back are also involved in assisting in the movement or acting as stabilizers.

Pushup-This exercise targets your pectoralis major but also involves your front deltoids and triceps. As for stability muscles, your rotator, traps, serratus anterior, and abdominals all assist with this movement.

Inverted Shoulder Press-The shoulder press targets your front deltoids, middle deltoids, and the triceps. They also activate your upper traps, rotator cuff, and serratus anterior which act as stabilizer muscles.

Squat-These exercises target your quadriceps, but also activate your core, and every muscle in your legs including your glutes, hamstrings, and calves. This exercise burns a ton of calories and is a must-have home exercise for women.

Stability Ball or Towel Leg Curl-This exercise is great for targeting your hamstrings and glutes, and also activates your lower back muscles and core. Because the glutes are the largest muscle in the body, any exercise involving your glutes will burn a lot of calories.

Single-Leg Toe Hops off Bench or Chair-This exercise targets your calves, but also incorporates your quads, hamstrings, glutes and gets your heart rate up to the fat-burning zone.

Side-plank-This exercise improves the strength in your back and will help with performance. Planks target the entire core, making this exercise a must-do for health and appearance sake.

Your At Home Workout
The workouts are split into different combos with 3-4 exercises in each combo. Each exercise is preformed 3 times before moving onto the next combo. Do the different exercises back to back, then repeat for a total of three sets. You must always warm up for 10 minutes and cool down for 10 minutes.
After you are able to do these workouts in 45 minutes or less, add 20-30 minutes of cardio following your workout on three of the five days. Two days of cardio should be HIIT and the other day should be steady cardio for endurance training. Stretching is also vital following the workouts.
Use these 7 at home exercises for women for 6-8 weeks to improve strength, build muscle and burn fat.

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