workout

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lundi 22 février 2016

Exercise At Home Or Gym

Making the decision of where you will go to exercise

is a very important step in reaching your goals of

fitness. A lot of factors will go into this

decision, and each one should be evaluated well

before you start exercising. Once you have made

a decision on where you will go to exercise, you

can move on to deciding how you plan to work out.

As you probably know, exercising at home has many

advantages. The finance department is one of the

best advantages. With the gas prices being what

they are today, it is quite obvious that you'll

save money on fuel as well as wear and tear on

your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive

and may include other things that you don't need

such as child care or swimming pools. You also

won't need to be concerned about the latest

trends of exercise gear as you most likely will

be exercising by yourself at home.

Keep in mind that working out at home does

require a bit of financial obligation. Even

though you may plan to run, it is very important

that you have high quality running shoes. This

statment applies to any type of equipment that

you may purchase to use at home. If you go

out and buy cheap equipment, you'll probably

end up getting hurt or getting frustrated because

you aren't making any progress.

Along with the financial gains, exercising at

home may also help those who don't like to work

out in public. If you are worried about how you

look in gym clothes, it is very comforting to

know that the only person who has to be with you

when you exercise at home is you. Also, when

you exercise at home, you don't need to worry

about time at all.

Those of you who are motivated by being with

people you know or come to know while working

out away from home, a gym may be a better idea

than working out at home. At the gym, you'll

also more of a selection of equipment as well,

far more than you'll have at home.

If you need other services than just weights and

equipment, the gym may have just what you need.

If you plan to swim a triathlon, you'll find the

swimming pool at the gym to be just what you need

to prepare yourself. Swimming is also a great

exercise for your body and cardio, as it will work

muscles in your body that you probably didn't

even know you had.

Gyms will also offer you classes that you may find

very motivating. If you attend class on a regular

basis, you may be motivated enough to continue

so you don't have to defend yourself when asked

where you've been or what you have been doing.

You can also meet new people in class, or just

help others along if you choose.

All in all, making the choice of exercising at

home or at the gym is a choice you should make

based on your goals and personal preference. The

most important decision you'll need to make is

to determine what type of environment you want

to be in and how you want to accomplish the

fitness goals in your life.

Once you have given it some thought and weighed

out the pros and cons, you'll have no problem

making the choice. Always keep in mind that

once you've made your choice, you can always switch

if you aren't happy with the choice you made.

samedi 31 octobre 2015

How To Burn Fat Like A Bodybuilder (Without Muscle Loss!)

The number of strategies to burn stubborn body fat stem far and wide. All kinds of fat loss workout plans, programs and the latest techniques flood the internet almost daily making promises they can’t keep.

Do you fall victim to information overload? Don’t know where to turn? Look no further than the competitive bodybuilder when it comes to losing fat and keeping your hard-earned muscle. Bodybuilders have a unique perspective when it comes to dropping unwanted pounds – they have to.

It’s not something they desire, dream about or wish for one day, it’s something they must do in order to reach their ultimate goal – to place as high as possible in a competition. It’s much like their job. Do what it takes to lose fat and keep muscle.

We can all learn a thing or two from a traditional bodybuilding diet. But first, let’s break down what the typical bodybuilder does in order to achieve such low body fat levels.

How Bodybuilders Burn Fat

Contest dieting, as it is often referred to, isn’t something taken lightly with a few topical suggestions easily executed. It is a well thought out plan of scheduled meals, adjusted macronutrients and laborious consistency. Below are a few key concepts of a traditional bodybuilding fat-loss diet.

All macronutrients (proteins, carbohydrates and fats) are carefully gauged according to bodyweight, body composition and ultimate goal. Water intake is also kept high.
Protein is kept optimal for muscle gains and prevention of muscle loss.
Healthy fats are vital in energy use and hormonal balance.
Carbs are complex in nature and are oftentimes cycled for greater fat loss.
A minimum of 12 to 16 weeks are required to reach the goal.
Weight training is kept heavy and cardio is added to accelerate fat loss.
Progress is closely monitored on a weekly basis. Adjustments may take place at these times.
Rest and recovery are practiced with the utmost discipline to ensure all body systems function properly.
Cheat meals (if any) are deliberate and seldom.
Consistency is the bodybuilder’s best friend.

Ronnie Coleman Signature Series Supplpements

It Takes Work, and a Lot of It

One of the most, if not the most, important factor for success is the act of consistency. Staying the course and not wavering or giving yourself excuses is the surest way of getting to the finish line. Bodybuilding diets aren’t full of nice little ways to be flexible and be easy, they are disciplined and deliberate plans of consistent action all pointed toward one goal – to get you ripped. It’s not an easy or incredibly enjoyable process but if your goal is to lose fat and you are serious about that objective then a bodybuilder’s approach might be just what you need.

What You Can Do to Burn Fat Like a Bodybuilder

Below are some ways to make a bodybuilding diet plan work for you. They are presented in such a way for you to easily put into practice for your own personal success.

Make a plan: The most important part of any lofty endeavor is to have a thorough plan of action. If you are new to this, however, the trick is not to jump in head first, but to gradually build consistency over time. To build muscle and lose fat takes time so apply the same thinking to your long-term dieting goals. Gradually clean up your diet, gradually become consistent with your meals, gradually build on your discipline. These, in turn, will create a solid and stable long-term foundation that you will add to each week. Make a plan and build on it.
Keep protein high: You’ve heard that axiom before but do you honestly practice it? Start by adding a little protein to each meal. This may include adding an ounce or two of meat or one or two more eggs or egg whites to meals. The first step is to make sure you are getting at least one gram of protein per pound of bodyweight. Later, you may need to increase this slightly to 1.25, 1.5 or even 2 grams per pound. The key is to take in a consistent supply of protein to help reduce the risk of losing muscle while dieting.
Support your training: While we are on the subject of protein, be sure to support your training with quality sources. Of course you want to eat several high-protein, quality meals per day but you also will want to bookend your training with amino acids as well. For convenience, a whey protein powder product can be ideal. 20-30 grams of whey prior and 40-50 grams after training will ensure the recovery process is at the forefront so you can reap all the rewards of your workout session. If you prefer whole-food sources, easily digestible proteins such as eggs and fish are viable options.
Fats can stay, increase them if necessary: The research touting the benefits of healthy fats continues to mount. Not only are they an excellent source of energy when carbs are kept low (on a diet) they also have been shown to play key roles in the regulation of key hormones such as testosterone and growth hormone which can be vital in the process of burning fat. Healthy fats such as avocado, nuts and olive oil should be normally kept at around 20-30% of total calories. On extreme low carb days your fat intake can increase slightly to compensate for the energy loss.
Types of carbs count: Another no-brainer is the fact that you should take incomplex forms of carbohydrates. Brown and white rice, sweet and white potatoes, raw oatmeal, quinoa and Ezekiel bread are just a few examples of ideal energy sources. At first you will want to cut out highly processed carbs like desserts, cereals, pasta, most breads and snack foods. These not only do a number on your beltline but also on your blood-sugar levels as well. Aim for 1 to 2 grams of quality, complex carbs per pound of bodyweight to establish a baseline. Afterwards, you will know where you stand regarding energy levels, bodyweight changes and workout performance.
Cycle those carbs: Now, here’s the trick. Most successful bodybuilding diet plan will have you manipulate carb intake in some fashion. From my own experience cycling carbs seems to be an effective and fast way to drop fat, save muscle and maintain energy levels for your workouts. The way I see it, there are two ways to approach this, and either approach has you manipulating carbs by depleting and then feeding in a cyclical manner:
- You can drop carbs to 1 gram per pound of desired bodyweight for low carb, non-training days and increase carbs to 2 grams per pound on training days. Also, you may have one day per week (preferably a heavy training day) where you take in 3 grams per pound as a “cheat” day.
- You can have set days per week you go low and high such as 4 days of low carbs flowed by 1 day of high carbs. Keep cycling this 5 day approach.
Cheat tactfully: “Cheating” on your diet isn’t a green light to go crazy and eat whatever and however much you want. For the disciplined few it simply means eating more of the same bodybuilding-friendly foods. If you are carb cycling a high carb day would suffice for most as a “cheat” day. For those who can afford it having a cheat meal once per week can also be an option. Don’t fool yourself. If you aren’t making the progress of a pound or two of fat lost per week then you have no business eating high calorie meals every week.
Have patience and discipline: Anything worth getting requires serious hard work. Results don’t happen overnight or day to day or even weekly. The body is not a machine. It doesn’t respond in a linear fashion with evenly-spaced gains and losses. Especially during the major road bumps and periods of little or no progress, patience is a requirement on the long road to lean. As stated before, discipline is built over time just like your physique. Trying to do everything at once is a perfect plan for failure.

vendredi 30 octobre 2015

8 Pack Abs Workout: How To Get The Ultimate 8 Pack

Let’s face it; having to read about another abs workout program is like trying to get excited about going to the dentist. Both sometimes seem to be more of a chore than finding anything remotely fun. And to make matters even worse, performing and maintaining a genuine abs routine is like buying new tires; not something you really like to spend your time or money on but you know deep down they will improve performance.

A necessary evil? Yes, but let’s change that!

Sure, diet is paramount when it comes to developing great abs for all to see, but you mustn’t forgo a solid and effective ab program to reap the maximum benefits from your efforts. It’s time to stop throwing in a few sets of crunches at the end of a workout with empty hopes that one day your eight pack will suddenly reveal itself through pitiful focus.

Stop kidding yourself. Draw a line in the sand and stop wasting time and energy spinning your wheels and adhere to a sound and effective plan of attack to boost gains for not only vanity reasons but also increase performance residually through other lifts. A solid core can be a key factor regarding strength providing improved balance and shoring up weak midsection stability during big lifts.

In short, a stronger core equals stronger squats, deadlifts and bench presses. Everything (power, strength, stability) is first derived from our core. If this area gets its due attention we have no choice but to reap reward in its execution. A tight, strong midsection creates whole-body strength and who would pass that up?

What makes up the abs?

The muscles of the abdominals comprise of several areas that flex, extend, twist and stabilize the trunk area. They sit on the front sides of the lower torso originating along the ribcage and attaching along the pelvis. Below is a quick look at each muscle and its function.

Rectus Abdominus: This is the coveted “six-pack” muscle – although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together.

Transverse Abdominus: This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability.

Internal and External Obliques: These are diagonal muscles that work to rotate the torso and stabilize the abdomen.

Your 10 exercise abdominal arsenal

Below are ten key moves and their modifications to help you crunch, squeeze and pound your abs into tempered steel.

Leg raises

Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.

Bicycles

You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Planks

Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.

Dragon flags

For the more advanced out there, try performing the dragon flag on a decline bench. This will take incredible strength and balance, but you will reap incredible benefits of more strength and stability once mastered.

Windshield wipers

Once you have the basic windshield wiper movement down it is time to up the intensity. Perform the movement as you would normally, but now place a small weighted medicine ball between your feet. It is a tough addition and requires serious strength and technique.

Side planks

For more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, deliberate motion sustaining good form and function.

Russian twists

If you find using a medicine ball or weight plate difficult with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength quickly so you may graduate up to using weight in the near future.

Crunches

The many forms of the crunch include performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest. You can also try weighted crunches by lying on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Be sure to hold the ends of the rope on either side of your head when performing this move.

Side crunches

In addition to performing traditional side crunches on a sit-up bench or on the floor, side crunches can also be performed on a Roman chair. Position yourself with your feet and hip contacting the bench while your upper body is suspended. Crunch your pelvis by twisting and bending your knees side-to-side.

Sit-ups

Sit-ups can be modified using a decline bench and holding a weight plate on your chest with crossed arms. This addition can be a bit of a challenge, so try it with a weight you can handle first.

Try one, two or all of the routines below for a complete ab workout in very little time. You can try one workout three times per week or use all three over a week. Be sure to rest no more than 20 seconds between exercises and after supersets. Always perform proper technique while performing each move deliberately and under control.

EXERCISE OF THE MONTH: SEATED RUSSIAN TWIST

When it comes to exercise selection there is one body part that seems to be spoilt for choice – and that’s the abs. Maybe it’s our obsession with acheieving that wash-board stomach. For me there are many great exercises that really work for my abs but it’s those hard-to-reach obliques that really need attention for me and for this my favourite exercise is without doubt the good old-fashioned seated Russian Twist.

You can perform this exercise without any weight at all. Just begin in a seated position with your knees bent at 90 degrees and leaning back slightly to help balance but with your back straight. Hold your arms outstretched in front of you (level with your chest). Then whilst pulling in your stomach (important), explosively rotate your torso round to the left as far as you can and then all the way back round and to the right as far as you can.

Hint: your back should be straight and you torso 45 degrees to the floor. It’s easy to perform the exercise if you arch the back but that’s not the idea. It’s very tough to perform when keeping the back straight but it works, so concentrate on correct form. You can also perform the exercise with your feet off the floor. My personal preference is to perform the exercise this way as I feel the stomach working harder this way.

The great thing about the Seated Russian Twist is that it really works. Even without weight you can feel it working. But to add extra difficulty to the russian twist exercise try holding a dumbbell, medicine ball or even a kettlebell. Only progress to something like the Kettlebell Russian Twist when you have already perfected the movement without any weight. Keeping correct form is the most effective way of feeling the burn.

EXERCISE OF THE MONTH: RENEGADE ROWS

One of my favorite exercises for building core strength (abdominal and hip flexor stabilization) and also adding serious strength to arms, shoulder and back is the renegade row. You’ll also get the heart pumping faster as you begin to lift heavier weights – making the renegade row an incredibly effective full body workout in itself.

Start in a press up position with a dumbell (or kettlebell) on the floor gripped under each hand (shoulder width apart). Ensure that your body is straight and that your hips are not too high or too low. Your body should be straight and in line. Raise one dumbbell up so that it ends up near your ribcage. Lower and repeat on the other side. Perform the movement slowly and under control. Also don’t twist the hips. Whilst you may see a lot of internet videos showing people twisting the hips when performing the renegade row, this actually makes the exercise too easy.

There are many variations that can be performed including swapping dumbbells for kettlebells or raising one leg off the floor after each row. You can even add burpees if you feel so inclined! However the basic renegade row works just as well. Those with weak wrists or rotator cuffs, may find this exercise uncomfortable to begin, as there will be extra pressure exerted on the wrist and rotator cuff in this exercise. If this is the case for you, start with a light dumbbell or kettlebell and once you feel more confident start increasing the weight gradually. Focus on low reps, slow movement and keeping form strict.

EXERCISE OF THE MONTH: MOUNTAIN CLIMBERS

Mountain climbers are without doubt one of the most popular all round exercises you can perform without any equipment. They look pretty simple, yet they are a killer! I love them. They are a full body plyometric exercise that you’ll feel working all over. Not only do they hit just about every muscle they also work the core and raise your heartrate, giving a great cardio workout.

Mountain climbers place significant muscular emphasis upon the butt/hips and thighs. Due to the repetitive nature of the exercise they are great for building strength and endurance in the lower body, but you’ll also begin the feel it in the arms and shoulders too. It’s a favourite warm-up exercise for track athletes as well as sports team as it gets the blood pumping around the body quickly.

Getting the mountain climber exercise correct depends upon form. Getting your body angle wrong means that you won’t see the kind of results you should from the effort you put in. Ensure that your weight is distributed evenly between both hands and feet and keep your hips low (bum down!) throughout the exercise trying to ensure that your knees virtualy touch your chest on their way forward. Keep your arms straight and hands directly below the shoulders. Now you’ll feel the burn!

Beginners can modify the exercise by placing their hands on an elevated surface rather than the floor and they can also perform the exercise with a shorter range of motion, so that the knees don’t reach the chest. Advanced exercisers can use an unstable surface to rest the hands on such as a medicine ball, bosu. This will add greater stability challenge to the core muscles or you can even try adding a push up before each rep. Other variations include mountain climbers performed using TRX straps to suspend the legs off the ground – this is a really tough version!

EXERCISE OF THE MONTH: THE KETTLEBELL PRESS

I have been using kettlebells for quite a few years and really love them. I don’t think there’s anything better for developing upper body and in particular shoulder strength and stability. One of my favorite exercises to perform is the kettlebell press. If you’re familiar with shoulder presses then you already know the exercise. In fact many may argue that dumbbells or barbells do the exact same job for the press as the kettlebell. But in fact they don’t – quite. The kettlebell is in itself an unbalanced load when in the shoulder press position. This allows for a more natural and indeed a more fluid movement when pressing, which doesn’t place stress on the joints in the same way as an overhead press with say a barbell. Equally the kettlebell with this instability, ensures that you engage your core, giving you added benefits which are often lost when using other alternatives.

The kettlebell press forces us to adhere to good biomechanics, engaging our core and moving fluidly. We can start off with a lighter kettlebell of say 4kg and then can easily progress as we start to develop our shoulder and tricep strength. One of the things I like best about the kettlebell press is the variety.

There are literally hundreds of ways you can alter the kettlebell press to add variety including, for example, the see-saw kettlebell press, kettlebell clean and press, alternating kettlebell press, kettlebell military press, one-arm kettlebell press and even a squat kettlebell press. In fact the list goes on. The variations are really limitless which is one of the reasons this basic exercise has so much to offer.

EXERCISE OF THE MONTH: THE SQUAT

There’s no two ways about it. If you want a great butt, squats are the only way to go! The staple of any workout routine, the squat is an exercise I love. The squat is a full compound exercise that works primarily the muscles of the glutes, thighs, hips and core (especially lower back). It also burns more calories than just about any other single movement making it a great way of toning and burning fat.

What is great about squating is that it is a fundamental human movement that we have been doing since caveman days and it can be performed without any equipment. It builds strength, power and mobility.

One of the long held concerns about squats is that they can damage your knees. However, the reality is that if performed correctly they actually improve knee strength and mobility. You need to warm up first and then stand with feet shoulder width apart with knees centred over your feet. As you slowly bend your knees, hips and ankles you push your bum backwards, lowering until you reach 90 degrees.

The hardest part of the exercise for newbies is keeping your bottom back. I always try to imagine that I am trying to sit on a chair that is a few feet behind me. This requires allowing your weight to centre on your heels and you to push your bottom back. By doing the exercise in this way, your knees will never extend further forward than the tip of your toes. When you perform it right, you’ll feel it!

EXERCISE OF THE MONTH: WALKING LUNGES

For years I have had a love hate relationship with lunges. It’s because I find them so tough and kinda unpleasant yet the next day I feel the burn better than almost any other exercise. The walking lunge is a simple (but nasty) little modification to the static lunge that will work the glutes, hamstrings and quads. You can perform the walking lunge with your hands placed on your hips or out to the side if you feel you need the balance.

With a set distance in front of you, stand up straight and upright, both feet together. Take a controlled step forward with one leg and make sure that you take a decent lunge or stride forward. Lower your hips towards the floor bending both knees to almost 90 degrees. POINTERS: The back knee should come close but never actually touch the ground, whilst the front knee should be directly over the ankle but not in front of your toe. Ensure both of your feet are always pointing forward. Then push off with your other foot, bringing it forward to a starting position. By continuing this you begin your walking lunge.

The reason I like this exercise so much is I can literally feel the burn as I do it. I try to concentrate on form as when you begin to get tired it can be easy to twist your feet so they are not facing forward and this can lead to injury. If you feel confident enough you can try adding weight through holding a barbell, resistance bar or just a set of hand weights.

The walking lunge is used extensively in all forms of training. You may have seen moms with their strollers performing walking lunges in the park or perhaps at your local crossfit club. Why? Simple..they work.

EXERCISE OF THE MONTH: THE WALL SIT

It’s funny, but until about 6 months ago I had never ever performed the wall sit. It was my personal trainer who had me do it and when he demonstrated the exercise, he looked so relaxed and comfortable I really thought it would be a piece of cake! I was wrong. Upon starting the exercise he told me that my bottom was too high up and to squat deeper..ouch! Now I could feel it. Within 45 seconds my legs were shaking and I managed a pathetic 1.25 minutes. “Was that good?” I asked my trainer. “Below Average” he told me!

But just like the plank it is one exercise you can perform just about anywhere, without any gym equipment and with practice you will improve your time. Basically the exercise involves sitting, with your back against a wall (in a squat position) and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the pre-ski season!

I had little idea of this exercise, but am told that it is used in crossfit classes, school gyms, boxing clubs and the army! I can see why! There are also a number of variations which include one legged wall sits and holding weights in your hands too.

Interesting Fact: Dr. Thienna Ho set the Guinness World Record for the longest wall sit at 11 hours and 51 minutes. That’s insane!

EXERCISE OF THE MONTH: JACK KNIFE CRUNCHES

It may only be March but many of us may already be thinking about our Summer holidays and tightening up our abs. One of my favorite exercise for this is the jack knife crunch. This variation on a standard crunch will not only tone your abs but will strengthen your lower back, legs and give you the benefits of a quick cardio workout too. Interestingly the jack knife has the added advantage of hitting your lower abs a lot more than traditional sit-ups, making it a great way of adding some variety to your core routine.

The Jack Knife can be performed on the floor, a bosu ball or on a bench. In fact if you workout outdoors or in a park you can even use a park bench or a wall! The traditional jack knife is performed lying on the floor with your arms above your head and legs extended. You bend at the waist bringing your arms and torso up at the same time, raising and then lowering. However, many popular jack knife exercise use modified actions such as the one shown below.

Sit on the bench with your bottom at the edge of the bench and your legs stretched out straight, your legs and feet together. Now pull your knees in toward your chest and as you do so bring your arms forward and try to touch the side of your feet. Then bring your arms back to your chest and push your legs back out straight. The slower you do this the harder it is. If you find this too difficult you can start by keeping your hands behind you on the bench. As your core strength improves you will find your balance does too. If you find it getting too easy try gripping a weight between your feet! This is a killer.

EXERCISE OF THE MONTH: THE PLANK

For a long time this has been one of my favorite exercises. It’s one of those that you see someone doing in the gym and you think to yourself, “Yeah that looks pretty easy!” Of course in reality its a lot harder than it looks, but what does it do? Put simply it’s a core exercise designed to improve strength and tone in the stomach and lower back. It’s particularly favored by both serious athletes and newbies alike. Even post-natal moms are often advised to do the plank as static stomach exercises place less aggressive stress on your stomach muscles following child-birth.

Performing the Plank
First bend your elbows at 90 degress, forearms on the floor, elbows beneath your shoulders. Your body should be straight like a plank of wood from your head to your feet. This is important. Many newbies will lift their bum up in the air so they look more like a hump-back bridge! This is not a plank. For those who are struggling with the plank then a modified plank with your knees on the floor will make it a lot easier.

Whats a Good Time For The Plank?
I’ve always been able to hold the plank for a reasonable while. I remember in my early 30’s being able to hold for 3 minutes. Nowadays I can do about 2 minutes. The plank is an exercise that with practise you can greatly improve your own time. In fact the best way to develop your strength is to do the plank in steps, 30 seconds and then a pause for 10 (or however long you need) and so on.

Plank Variations
The great think about the plank is that there are plenty of variations and tweaks you can make to vary things up a little, from one foot off the floor to even one arm off the floor (what I call hitch-hiker planks).