Not satisfied with your current workout or wanting to burn off extra calories? Why don’t you try:
1. Jump Training: Also known as ‘plyometrics’ and favored by martial artists. Plyometrics are a series of jump-based, explosive exercises designed to get the heart rate up quickly, and fast heart equals more calories and fat burned away! As a bonus, jump training excels at targeting your agility and twitch muscles to give an exciting and challenging workout. Be sure to learn the ropes of these high-impact moves first, since proper form is essential!
2. Use your body weight (use everything): It’s easy to focus on the lower body with cardio exercises like biking, elliptical, or stair climbing, but burning calories is easier if you get the upper body involved as well. Pump your arms when running or use elliptical with moving handles, for instance. You should also try adding upper-body exercises like T-bar rows, medicine ball thrusts, or bench presses to your routine. Mix and match what you like best until you find the full-body solution that you love! Just remember: more muscles moving means more calories burning.
3. Up the Intensity:Moving out of your comfort zone helps build cardio and burn calories. Kick the incline or resistance on your gym machine up a notch and try an uphill path on your jog. A high intensity workout can burn fat for up to 11 hours after you stop, according to the 2002 Journal of Medicine & Science in Sports Medicine. Don’t worry if you aren’t up for high-intensity workouts, though. Simply increasing your pace, even by a small margin, will still give improved returns. Also Mixing up your workout by shifting between high and low intensity exercises is actually better than going steady-state. Both your calories burned and overall fitness improve more when you pace yourself, not to mention it helps your endurance!
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3 things you MUST-DO to get the BEST out of your workout
1. Prepare your routine
It’s boggling to me on how much people simply freestyle in the gym and wonder why they don’t see results. If you don’t keep track of your workout you cannot expect results – bottom line! Write down your routine and track it week by week. This will allow you to progress your workouts more easily. It’s also motivating to see how well you are progressing. Grab this FREE TEMPLATE you can download that I personally use for tracking my workouts. You shouldn’t freestyle your workout if you are serious about making gains. Put it on paper/phone and track it every single time. Give your workout purpose!
2. Warm your ass up!
No really! Warm your lower back area by doing dynamic stretches as well as squats. Your mid-section also known as your CORE is hugely involved in coordinating your upper and lower body and if it’s warmed up, you’ll actually perform much better in your upper/lower body exercises. A quick warm up routine would be:-
So warm up your butt, lower-back, and abs for an effective warm up.
3. Get Laser Focused
Remember Cyclopes from X-men? Well you need to be as laser focused as him when you get to the gym. I’m always in awe that the majority of people in the gym that I train out of have never transformed their body despite going to the gym for years. I’ve concluded that majority of these gym-goers are going with just the motion. What I mean is they simply push the weight or move the elliptical machine but they do not make that mind to muscle connection to get LASER FOCUSED with their workout routine. Therefore they miss out on actually seeing results. When you get laser focused and you are in tune with your workout then you shall see results. Be prepared to push yourself to an uncomfortable zone where it burns! That’s where results are sparked.
Of course there are man other key factors determines ones workout but we wanted to emphasize on these three!
Now make sure every gym session counts!
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[Disclaimer: Individuals seeking to improve their health should seek the advice of health professionals to maximize the effects of exercise and to get a physical activity clearance.]
Aspiring for health is a lifetime journey and is a precursor for a happy life. Here is 15 damn reasons to exercise!
1st damn reason to exercise: It improves the quality of your life. Being a couch potato hasn’t saved anyone to date.
2nd damn reason to exercise: Improves supply of oxygen to the cells. All functions occur from the cell level. When you are healthy you have healthier cells.
3rd damn reason to exercise: Increases brain power! With more blood and oxygen flowing to the brain it’ll help you stay focused, alert, and recall memory much better.
4th damn reason to exercise: Exercising improves your confidence.
5th damn reason to exercise: Improves skin by opening up your pores and ridding off toxins.
6th damn reason to exercise: it improves your immune function which is critical in keeping you healthy and not sick!
7th damn reason to exercise:It reduces stress when following a personalized program that’s challenging but doesn’t promote over-training.
8th damn reason to exercise: Its cheaper than therapy. Why must we put so much attention to curing when we can spend less time preventing and enhancing ourselves?
9th damn reason to exercise: When following a challenging program it can help reduce belly fat. This has psychological and physiological benefits. A lot of your organs are around the mid section and when you rid off excess fat you become much more healthier.
10th damn reason to exercise:It helps you in other areas in life such as your relationships, work, social, etc
11th damn reason to exercise: It gives you a competitive edge over people who don’t train.
12th damn reason to exercise: It helps with weight loss much more than just diet alone.
13th damn reason to exercise:Can dramatically help with reducing your headaches and migraines
14th damn reason to exercise: Helps challenges you by forcing you to leave your comfort zone and with leaving your comfort zone comes improvement.
15th damn reason to exercise:If you’re not convinced it will make you look good!
There are literally 100+ benefits of exercises. What are some worthy of mentioning? leave a comment. Thanks
Bulking up is – in so many ways – similar to losing weight, it’s often hard to dive into this conversation without delving into specifics. Even so, in those specifics it is often a hairline’s difference between a story of failure, and that of success. Nonetheless, for the novice in bulking up, three simple steps can set you on the right path to getting bigger, while staying healthy.
Step One: Recognize That Diet Is Critical
Trainers often say: muscle isn’t made in the gym, but in the kitchen. Though how you make your muscle in the kitchen is a complex system of eating enough calories, through the right foods.
Two common errors people make when trying to bulk up are eating too few calories, and eating junk. Simply drinking protein shakes and eating bad food is – and never will – balance well with any workout routine. Even working out six days a week will do nothing for a person trying to bulk up, as your body will be constantly playing a game of catch up with the type and amount of energy it has to burn.
People just beginning should be counting calories for the first few days to begin training themselves to consume enough calories to build healthy muscle mass. Calorie counting need not be a routine practice, only in the initial building process so beginners can have a baseline (of sorts) to then add 500 more calories per day to give their bodies more fuel to work with.
More calories cannot only be consumed through foods, but liquids as well. Whole milk, adding coconut oil, almond butter, and even olive oil are easy and healthful ways to mix into shakes, or even just add to meals.
Though it isn’t just about eating more, but what you are eating more of.
Protein is critical in the muscle-building process. Unfortunately, the amount of protein builders need is often a matter of differing opinion. None of the experts really seem to agree, and different amounts impact different athletes in even different ways. For novice builders, consuming 1 gram of protein per pound of lean body weight is a good starting point. (Builders that do not know their body fat percentage can adjust to 0.8 grams of protein per pound of total body weight.)
Beyond quality proteins, following the principles of the Paleo diet seems to work best for beginning builders: quality meats, vegetables, minimal glutens and processed carbs; mixed with calorie-rich foods such as whole milk, rice, oats, legumes, lentils, sweet potatoes, nuts, avocados, olive oil, coconut oil, and almond butter.
Step Two: Implement a Muscle-Based Work Out Plan
The most important step in building a muscle-based work out plan is to work on building strength. With a stronger body comes more muscle mass.
A lot of body builders suggest breaking the body down into segments and working on them over different days of the week (example: leg day). The PROBLEM with splitting your routine based on body part is that your body doesn’t function like that. Isolation exercises can be a good starting point for the novice beginner but focusing on a full-body compound routine that involves the following movements is ideal for people attempting to build body mass: squats, deadlifts, overhead presses, bench presses, bent over rows, body rows, dips, push ups, pull ups, and barbell training is very beneficial. Click here for a SMART split routine by Pharmafreak.
How many sets and reps to do can get a little complex. But once builders find themselves adjusting to their new diet and exercise routine, a general guideline of reps with their goals in site is:
1-5 reps (strength and power)
5-8 reps (strength and some size)
8-12 reps (size and some strength)
12+ reps (muscular endurance)
Builders should start at a comfortable weight and add five pounds each week, waiting around 30secs to 1 minute between sets (although really just do the next set when ready); and always focus on stimulating, not completely annihilating, the muscles.
Lastly, there is the dreaded truth about cardio training. Cardio is important for a person’s overall health, though if you are serious about getting bigger and stronger, long-distance and large amounts of cardio training will only hurt you. Try mixing in sprints and interval training instead of traditional long 1hour cardio sessions.
Step Three: Don’t Forget Downtime
Your body needs recovery time to build and rebuild its muscles; just as it needs a chance to process those added calories you are putting into it. Rest and relaxation are just as important as muscle-building workouts and a healthy diet to the process of bulking up.
Making the choice to bulk up and gain healthy muscle-weight may seem daunting. But when it’s broken down into these three steps it seems almost a natural process. A healthy, protein-rich diet; a combination workout routine with focus on building strength; and an adequate amount of sleep and relaxation is sure to help you bulk up, in a big way.