Cardio Tips-Navigate the Cardio Machines-Tips for Beginners

Cardio Exercise Machines – Common Cardio Workout Mistakes

Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure, stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.

winsdrol-woman-abs-stomachHowever, are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?

Well, you probably are not if you are an average gym user without any personal trainers to guide you because you will probably commit common cardio machine mistakes when exercising.

We shall now examine the more popular cardio workout machines and the common mistakes people commit when using these machines for their workouts.

Common mistakes when using cardio workout machines are :-

Step up stair climber – This is perhaps the most common mistake for not getting the most out of the step up stair climber machine. Almost invariably, everyone when exercising with this machine will rest their arms on the railing. By doing so, the railing now becomes sort of like a crutch as it will now support some of your body weight making the exercise less intensive.

Treadmill – The treadmill is perhaps the most popular cardio workout machine in the gym. A careful observation will show that many treadmill users run with too much up and downs. This mistake will wear out the person’s ankle and knee joints over time. The correct method is to take long, smooth and purposeful strides during the exercise.

Stationery Bike – When exercising on the stationery bike, do adjust the height of the seat to a comfortable level. I really don’t understand why many stationery bike users adjust their seats to be either too high or too low. I mean, why be uncomfortable when exercising when you can be comfortable.

When the seat is too low, it adds strain to your knees and spine. When too high, your will butt will rock from side to side. So besides not getting the best from your cardio workout on the stationery bike because your body weight will be involved when you peddle, you will also look weird. It is such a silly workout mistake right?

Another common mistake is that I often see stationery bikers reading a book when exercising. That means that they exercise at a very low intensity level. Hey, how can low intensity cardio exercises work your heart and lung effectively?

Elliptical Trainer – This is also another bewildering common cardio workout mistake. You use the elliptical trainer to tone your body and to exercise for your cardiovascular fitness right? Then why is it I often see people who use the elliptical trainer exercising at a high speed? So what is the mistake? The mistake is that they have set the resistant level too low.

You see, if you do not puff, pant and breakout in sweat, you are not getting the best out of your cardio exercises. Is it any wonder then that people are not losing weight and not improving on their cardiovascular health even when they are doing their cardio exercises regularly?

Now that you know how to avoid these common cardio machine exercise workout mistakes, you can now head for the gym and get the best out of these exercises. In a very short time, you will see your body toning up nicely, improvement on your cardio health being felt and visibly losing excess body fat.

Beginner’s Running Program

 

This running program consist of three main parts, first fat burning this program will for sure burn fat. Second endurance you will have a much better breathing pattern during and after this workout over the next 30 days. Third, the shape of your body will change regardless of whatever it looks like now, after 30 days you will see a noticeable difference. Everyday is a 30 minute workout to be complete 4 – 6 times per week. So you will need a stopwatch or a watch if you miss more than three days per week you will need to go back and repeat that week. But whatever you do do not give up.

sneakersDAY #1 Though DAY #4
#1) Walk for five minutes, and then jog for 1 minute
#2) walk for five minutes, and then jog for two minutes
#3) walk for five minutes, and then jog for two minutes
#4) walk for four minutes, and then SPRINT for 8 seconds
#5 walk for two minutes to cool down.
DAY 5 Through DAY 9
#1) walk for four minutes, and then jog for two minutes
#2) walk for four minutes, and then jog for three minutes
#3) walk for three minutes, and then jog for three minutes
#4) walk for three minutes, and then jog for three minutes
#5) walk for two minutes, and then SPRINT for 10 seconds
#6) walk three minutes for cool down.
DAY 10 Through DAY 13
#1) walk for three minutes, then jog for three minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for two minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINT for 10 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minutes, then jog for three minutes
#7) walk for two minutes, then jog for three minutes
#8) walk for two minutes, then jog for two minutes
#9) walk two minutes for cool down
DAY 14 Through DAY 17
#1) walk for three minutes, then jog for six minutes
#2) walk for three minutes, then jog for four minutes
#3) walk for two minutes, then jog for three minutes
#4) walk for two minutes, then jog for three minutes
#5) walk for one minute, then jog for one minute
#6) walk for two minute cool down
DAY 18 Through 21
#1) walk for three minutes, then jog for eight minutes
#2) walk for three minutes, then jog for six minutes
#3) walk for three minutes, then SPRINT for 15 seconds
#4) walk for two minutes, then SPRINTS for 15 seconds
#5) walk for two minutes, then SPRINT for 10 seconds
#6) walk for two minute cool down
DAY 22 Through 24
#1) walk for two minutes, then jog for ten minutes
#2) walk for two minutes, then jog for eight minutes
#3) walk for one minutes, then jog for two minutes
#4) walk for one minute, then jog for one minute
#5) walk for two minutes cool down
DAY 25 AND DAY 26
#1) walk for one minute, then jog for sixteen minutes
#2) walk for two minutes, then jog for ten minutes
#3) walk for as long as you need for cool down
DAY 27 AND 28
#1) walk for one minute, then jog for twenty minutes
#2) walk for two minutes, then SPRINT for 15 seconds
#3) walk for one minute, then SPRINT for 15 seconds
#4) walk for one minute, then jog for three minutes
#5) walk for two minutes for cool down
DAY 29
JOG FOR 30 STRAIGHT MINUTES EASY do not over do it just a nice easy pace.
DAY 30
JOG FOR 30 STRAIGHT MINUTES AGAIN BUT TIME PUT MORE INTO IT, AT THIS POINT YOU SHOULD BE AT THE THREE MILE IN 30 MINUTES.

 

Tips for Gaining Mass

If you are clueless at the gym and yet hungry for plain, good ‘ol professional advice to help you on the road to that sculpted physique of a Greek god, fret not! All you have to do is to have a solid commitment, use the knowledge gleaned from this article and you will attain the body you want pronto. But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries.

Use Free Weights instead of Machines More Often

bodybuilding-stack-MM4PackMachines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

Compound Exercises Instead Of Isolation Exercises

Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights means greater muscle gain.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.

Train with Intensity

You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.

Correct Technique And Form

Everywhere, everyday, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles, if not, half of your effort is going to waste. Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However you MUST arch your back when doing squats and deadlift.

With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.

To Grow Fast and Huge, You Must Perform Lower Body Exercises!

This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.

EAT and EAT Correctly

Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.

Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins, L-Glutamine and legal steroid supplements.

Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions.

Easy isn’t it? Now that you know the facts, the rest is up to your determination.

Gain More Muscle By Training Less

The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.

I know what you might be asking yourself…

“What? Spending less time in the gym will actually make me bigger and stronger?”

Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.

Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of “the muscles get bigger and stronger”, then congratulations! You are absolutely correct. By battling against resistance beyond the muscle’s present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resistance from week to week the body will continue to adapt and grow.

Sound simple? Ultimately it is, but the most important thing to realize in relation to all of this is that the muscles can only grow bigger and stronger if they are provided with sufficient recovery time. Without the proper recovery time, the muscle growth process simply cannot take place.

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time, weaken the immune system and send your body into catabolic overdrive.

Most people train way too often and with far more sets than they really need to. High intensity weight training is much more stressful to the body than most people think. The majority of people structure their workout programs in a manner that actually hinders their gains and prevents them from making the progress that they deserve. Here are 3 basic guidelines that you should follow if you want to achieve maximum gains:

1) Train no more than 3 days per week.
2) Do not let your workouts last for longer then 1 hour.
3) Perform 5-8 sets for large muscle groups (chest, back, thighs) and 2-4 sets for smaller muscle groups (shoulders, biceps, triceps, calves, abs).

Take all sets to the point of muscular failure and focus on progressing in either weight or reps each week. If you truly train hard and are consistent, training more often or any longer than this will be counterproductive to your gains!

Lose Five Pounds This Week

Does any of the following sound familiar?

You desperately want to lose weight, but you’ve tried so many different diets and failed over the years that you’ve grown discouraged.

legal-steroids-xenaclen-clenLet’s face it, most diets aren’t easy to maintain — they’re designed to get weight off … not for your personal convenience. And once you go off the diet, the weight comes right back, along with a bit more. Thus, you end up worse off than before.

No matter what diet you try – from the cabbage soup diet to the Master Cleanser to low-fat diets such as the Atkins Diet – one of two things usually happens:

• You lose some weight – along with your sanity as life becomes an unbearable drudge of boring food and not enough of it.

• You don’t lose weight because you just cannot stick to that diet.

In either case, you feel bad … discouraged … maybe even like a failure. But, take heart, losing weight is possible. In fact, here are six simple yet sound tips that when followed could easily enable you to lose five pounds, or more, a week!

Tip #1 – Cut the Carbs! Cutting down on your carbohydrate intake, particularly white carbs (that is, carbs from white bread, potatoes, etc.) and instead eating more high quality lean proteins (such as chicken and fish) is a great way to drop a few pounds quickly. But don’t cut carbs completely! You should still eat fibrous carbs, such as berries, spinach and apples.

Tip #2 – Stop Eating Processed Foods! Instead eat more fruits, vegetables and whole grains. Often, people who are used to eating a lot of junk food will discover they can actually a higher quantity of delicious fruits, vegetables and whole grains without gaining any weight.

Tip #3 – Cut Down on Your Sugar Intake! In particular, watch how many sodas or juice drinks you consume. The sugar in these beverages can add up quickly and these drinks aren’t filling. You should also watch out for “fat-free” products. Sugar is often used to replace the flavor that is lost when the fat is removed. You will also want to be careful about how much sugar you add to coffee and tea.

Tip #4 – Drink More Water! Water naturally helps to suppress your appetite and drinking at least 8 glasses of water a day will help you lose weight and burn fat. On the other hand, if you don’t drink enough water every day, your body may store water and fat that you don’t need. To determine how much water you should drink: multiply your bodyweight by .66 to get the required number of ounces per day.

Tip #5 – Exercise More Often! The healthiest way to lose weight is to exercise. Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. Plus, excessive sweating from cardio activity, such as running, walking and using aerobic gym equipment, will help you de-bloat and lose inches and pounds quickly.But a word of caution, if you haven’t exercised in a while be sure to check with your physician first and also be sure to start any exercise program slowly.

Tip #6 – Take a Legal Steroid Supplement designed for weight loss. Legal Steroid Supplements will help you burn fat fast and give you the extra “umph” you need at the gym to push your body when you feel like you want to stop.

Break Plateaus-Build Muscle and Lose Fat

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

•Try 10 sets of 3, with only 20 seconds rest between sets.

•Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.

•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.

•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!

Increase Muscle Mass and Gain Weight-Be the Biggest Guy at the Beach!

If you want to increase muscle mass and gain weight, remember that in order to effectively bulk up, you will need to be persistent in your efforts. Increasing your caloric intake is an important part of gaining weight and building new muscle tissue. When you feed your body more food than it can burn, you gain weight. Weight training is also an important part of gaining weight and increasing your muscle mass. Weight training stimulates the muscles and promotes growth. The combination of weight training and proper diet is the best, most effective way to gain weight and increase muscle mass.

Failure to eat properly while weight training could result in loss of muscle tissue. Make certain you get plenty of protein, fats, and carbs and in large enough quantities to allow your body to gain weight. Supplements can play a role in building body mass if taken while adjusting your diet and training with weights. A great supplement for beginngers is Dianabol by MuscleLabsUSA. Meal replacement bars, powders, and protein drinks can be an excellent way to increase your daily caloric intake. In order to increase muscle mass, you must give your body approximately 500 more calories per day than the number of calories your body uses.

Exercise and diet are the most important things to consider when attempting to gain weight and increase muscle mass. Weight training and the adequate food intake will leave your body with no choice but to gain weight and add mass. Make sure to get enough rest between workouts to give your body time to recuperate and build new muscle tissue.

If you want to get the maximum benefit from your mass building routine, you must avoid the most common reasons that cause people to fail at building muscle and gaining weight. A quality mass building routine combined with proper nutrition and plenty of rest can produce results that you never dreamed possible. Consistency, smart eating habits, the proper weight lifting techniques, and lots of rest are the common elements shared by every successful body builder.

Building muscle is a slow process and it could possibly take several months before you see noticeable results. If you are determined and consistent in your muscle mass building routine and your eating habits, you efforts will pay off in time. Nutrition is also crucial in building muscle mass. The right amounts of protein, carbohydrates, and fats must be included in your diet in order to give your body the fuel it needs to add muscle tissue. The trick to building muscle is to find the combination of foods that allow you to add new muscle mass. Trial and error combined with sound dietary guidelines will allow you to find just the right nutritional plan for you.

The proper weight lifting techniques are a very important part of a muscle mass building routine. If you don’t work your muscles, they won’t grow. You will need to find the right amount of weight and the right weight lifting exercises for your body. Determination, trial and error, and a consistent effort will eventually give you the results you want. The most important thing is to stay focused and realize your reward is waiting for you down the line.

Get Motivated! Get Ripped Abs Quick!

Can you see your self walking down the street at your favorite location looking and feeling great. Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream. You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to workout, but I don’t want to be sore for tomorrow’s barbeque.”, “I will have a free day this weekend therefore I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”

The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don’t let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won’t. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that, and sometimes are willing to help you out.

Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable. Soon you wil develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?

Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Do You Have the Balls? Fitness Ball Workouts

Regular physical activity and exercise is essential in weight loss, weight control, and improved health. Exercise when incorporated into one’s daily regimen may help reduce heart disease, cancer, certain types of diabetes, and other metabolic conditions. In addition, exercise may also improve brain chemistry and reduce anxiety.

ab-workout-with-ball1Because of its physical and mental health benefits, many people have incorporated exercise in their lifestyles. However because of money constraints, certain individuals are not able to go to the gym or purchase the necessary equipments. One of the best options these individuals can consider is using a medicine ball and fitness ball. These equipments which has become popular among many health and exercise enthusiasts.

A medicine ball is a heavy exercise equipment, about the size of a basketball or volleyball. This ball is often sold as five to 15 pound balls. This ball is often used for circuit training and plyometrics programs. The weight of the medicine ball allows exercises to be performed in a dynamic manner, or what fitness experts terms as explosive movement. Medicine balls are often used by professional boxers to improve the strength of their abdominal muscles. Other athletes use this ball to increase core strength and improve the strength of their arms, chest, and leg muscles. Medicine ball exercises are most effective if training closely mirrors the movements within a sport.

Things to be remembered in performing medicine ball exercises include:

Perform warm-ups thoroughly before starting a medicine ball routine;
Ensure ample space and a competent partner when doing drills;
Medicine ball exercises, like other types of power training, should be done before heavy aerobic or anaerobic training if done in the same day;
Do not choose a ball that is too heavy, replace it if it slows down the movement of the exercise;
Complete one to three sets of eight to 10 repetitions for each exercise; and
Take extreme caution when doing exercises that require standing positions and throwing the ball behind the head. Improper execution of this exercise may hyper extend and put unnecessary stress to the spine.
A fitness ball, also known as Pilates ball, stability ball, Swiss ball, and gym ball is made of elastic rubber which usually has a diameter of 14 to 34 inches. Instead of exercising directly on a flat surface, exercising with a fitness ball provides instability that create tension to certain muscle parts. These muscles gain strength as they try to maintain balance. With frequent training, these muscles may become stronger and gain mass overtime. In addition, fitness balls works effectively while causing minimal strain or injuries. Many fitness experts reveal that fitness ball exercises, if executed wrongly may cause injury. Nonetheless, training on a fitness ball is one way of working out many hard-to-reach muscles. Adding a fitness ball in a fitness program may help surpass some difficult levels involved during exercise. Studies show that by simply sitting on the ball, stabilizer muscles are activated, these muscles are essential in improving one’s posture.

Fitness balls come in different sizes. Individuals who want to engage in fitness ball training should choose the correct size to achieve their health goals. The following list shows the appropriate ball size to height ratios:

Ball Diameter Height
30 cm – 11.8” Under 4’6”
45 cm – 17.7” 4’6” to 5’0”
55 cm – 21.6” 5’1” to 5’7”
65 cm – 25.5” 5’8” to 6’1”
75 cm – 29.5” 6’2” to 6’7”
85 cm – 33.5” 6’7” and up

Regular exercise coupled with nutritious diet are vital components of good health. Individuals who seek to improve their health should seek the advice of health professionals to maximize the effects of exercise and healthy food regimen. Obtaining the right information from experts is important to improve one’s health. Good health is a lifetime journey and is one of the components of a happy life.

Lose Fat FAST!

Everyone will inadvertently hit a frustrating plateau in their training at one time or another. You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds. It happens to everyone. Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine. Well, I hope to open your mind and bring some creativity to your workouts with this article!

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all. However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. Sounds like a lot of different training aspects to consider in order to obtain the best results from your workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale. Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring! Here are a few examples of different methods to spice up your routine.

•Try 10 sets of 3, with only 20 seconds rest between sets.

•Try using a moderately heavy weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.

•Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.

•Try using a lighter than normal weight and do 1 set of 50 reps for each exercise

•Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes. With this example, you could try sets of 5 reps at a moderately heavy weight every 2 minutes until you reach 20 minutes.

•Try a workout based on all bodyweight exercises such as pushups, pull-ups, chin-ups, dips, bodyweight squats, lunges, step-ups, etc.

•Try a circuit of 12 different exercises covering the entire body without any rest between exercises.

•Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.

•Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.

•Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.

•Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

There are many more ways to continue to change your training variables. I hope this article gave you some ideas on methods for you to take your body to the next level. Keep in mind that no matter what style of training you are using at any given time, progression on subsequent workouts should be your goal. Work hard and train smart and watch your body change!