If you are looking out for workout equipment that will help you build 6 pack abs, you can consider some of the good abdominal exercisers. These abdominal exercisers are designed to tone the muscles around your abdomen. You can choose from the many abdominal exercisers that can strengthen and tone your abdominal muscles over the internet.
Abdominal exercise equipments
Abdominal exercisers are extremely popular and a variety of equipment is available to help you stay motivated while you focus on the abs. developing strong, six-pack abs can become easier as getting great abs takes more than just exercise. These abdominal exercisers may help you put variety and focus back into your core strengthening routine. Proper nutrition and a well-balanced exercise routine that go with the crunches can make all the difference between body composition and body fat.
Some popular choices in abdominal exercise equipments are the Beauty Works Body Balance Ball, the Beauty Works Digital 10 Pad lean machine and the Beauty Works Digital 12 Pad lean machine. Let briefly review each of these abdominal exercisers below.
Beauty Works Body Balance Ball or exercise ball
This exercise ball is a portable device which can be used in your home or even outside. The exercise ball is shaped like half a beach ball and made from cushionable rubber. It also contains 2 retractable elastic arms that are fixed to the ball on either side.
You can use this abdomen exerciser for exercising your abs, hips, back, and arms. If you don know how to use this equipment, don worry as it comes with a step-by-step DVD tutorial.
Beauty Works Digital 10 Pad Lean Machine
This useful exercise equipment works by producing electric muscle stimulation (EMS). It sends an electric stimulation to the muscles and makes them contract and relax. This exercise equipment comes with many benefits. It can tone specific muscle groups as well as help to recover injured muscles.
Beauty Works Digital 12 Pan Lean Machine
It a home fitness machine that can help you lean and firm. While exercising with this machine, you can relax at the same time. It provides more variation for a complete body workout.
This exerciser also contains a facial toner which is used effectively for exercising face and neck muscles. It recommended that you read the instruction manual before using this exercise equipment. You can also consult a doctor to confirm whether you can use this equipment or not.
Benefits of exercise equipments
There are endless benefits of exercise equipments that are designed for home use. You can have a workout at will and feel much more energetic. These home exercise equipments can lift, tone, and define your body completely. Regular workouts with home exercise equipments can:
Tighten and firm your specific muscle groups
Make you feel relaxed during exercise that leads to a firm and sexy body
Improve your injured muscles
Be helpful for postnatal treatment, as it helps to tighten and firm the stretched muscles in women, especially after the birth of a child
Lift and sculpt all body and facial muscles, thus giving you a new outlook
Benefit your abs, back, hips and arms
Help relax your tired and aching muscles
Depending upon your suitability, you can choose any home exercise equipment. There are many choices available online and you can easily select your favourite home exerciser for a slim and lean outlook. Among the different choices that can be found online are abdominal exercisers, leg and thigh toners, shoulder exercisers, back and arm exercisers, and even yoga equipment.
2012年7月30日星期一
What To Eat Before A Workout
To begin with, in case you are not an athlete and taking a proper balanced diet on a daily basis, there is no need to have any particular food or diet options before the workout. The key to have a balanced diet is to eat fewer calories than you can use up. The calories should not be fewer than what your body needs to function at its best. Many people are not comfortable exercising immediately after a meal. This tip is helpful for them. Also those who love to exercise as soon as they wake up, its not necessary for them to force themselves to have anything.
Before working out it is important to eat something light. By light, I mean, you should avoid a large, protein, fiber and fat filled meal as it takes up to 4 hour to process such food. You should eat a light low-fat, low-sugar, low-protein, high carbohydrate meal. Carbohydrates will give you much needed fuel for efficient work out. Trust me, you'll work out better and burn all of them. Eat proteins, your body will need to spend energy for processing food, you'll workout won't be as intense.
Women who consume a breakfast of skimmed milk, muesli, and yogurt tend to burn 50 percent more fat during exercise compared to people who eat breakfast that are rich in carbohydrates, such as white bread and cornflakes, that can make sugar in the blood rise to the roof. Keep in mind that foods found in the low-glycemic menu is helpful to burning fat.
Fat burning is one of the main goals of exercising. You may not realize that weight loss does not just consist of fat loss - you can lose muscle mass as well if you don't diet and exercise properly. If you eat properly before a workout, you can minimize the amount of muscle that is burned. After all, fat is what you want to lose - not muscle. You can run the risk of losing muscle mass if you exercise on an empty stomach. Avoid this by fueling your body accordingly.
The best thing to eat before your workout will depend on your fitness goals. If you are trying to lose weight, focus on fresh, low-calorie foods that have high water content - such as raw vegetables, fruit juices and salads. If you want to build up, you'll need to introduce lean protein into your diet and may even need to eat a small protein snack halfway through your workout.
So if you have excess fat and your goal is to lose it, then this is appropriate, but if you are in competitive sport or you have a very demanding day ahead of you then your performance would suffer with no fuel beforehand and it would not do your health a lot of good either, so plan wisely, if you have time for this in the mornings great, but if you are under pressure the you could save this method for weekends or a time when you only need to think of you!
Sports nutritionist Shiny Chandran points out that ones workout diet is essential for optimum healthy. "A pre-and-post workout diet must compromise enough nutrition to keep the person going during and after the exercise regime. A pre-work out snack ensures that one can get maximum benefit from the workout and reduces the chances of low blood sugar. Munching a few nuts or one banana is sufficient" she says.
Now your body needs raw materials to recuperate after your workout. The priority is to first replace any fluids lost during exercise. Replenish yourself with plenty of water and juice as soon as you finish exercising. (Easy on juice if you're trying to loose weight as juices can be high on sugar.). The post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. Yes, carbohydrates again. Eating after exercise is important as well to restore glycogen and that can only happen with a meal containing both protein and complex carbohydrates.
Before working out it is important to eat something light. By light, I mean, you should avoid a large, protein, fiber and fat filled meal as it takes up to 4 hour to process such food. You should eat a light low-fat, low-sugar, low-protein, high carbohydrate meal. Carbohydrates will give you much needed fuel for efficient work out. Trust me, you'll work out better and burn all of them. Eat proteins, your body will need to spend energy for processing food, you'll workout won't be as intense.
Women who consume a breakfast of skimmed milk, muesli, and yogurt tend to burn 50 percent more fat during exercise compared to people who eat breakfast that are rich in carbohydrates, such as white bread and cornflakes, that can make sugar in the blood rise to the roof. Keep in mind that foods found in the low-glycemic menu is helpful to burning fat.
Fat burning is one of the main goals of exercising. You may not realize that weight loss does not just consist of fat loss - you can lose muscle mass as well if you don't diet and exercise properly. If you eat properly before a workout, you can minimize the amount of muscle that is burned. After all, fat is what you want to lose - not muscle. You can run the risk of losing muscle mass if you exercise on an empty stomach. Avoid this by fueling your body accordingly.
The best thing to eat before your workout will depend on your fitness goals. If you are trying to lose weight, focus on fresh, low-calorie foods that have high water content - such as raw vegetables, fruit juices and salads. If you want to build up, you'll need to introduce lean protein into your diet and may even need to eat a small protein snack halfway through your workout.
So if you have excess fat and your goal is to lose it, then this is appropriate, but if you are in competitive sport or you have a very demanding day ahead of you then your performance would suffer with no fuel beforehand and it would not do your health a lot of good either, so plan wisely, if you have time for this in the mornings great, but if you are under pressure the you could save this method for weekends or a time when you only need to think of you!
Sports nutritionist Shiny Chandran points out that ones workout diet is essential for optimum healthy. "A pre-and-post workout diet must compromise enough nutrition to keep the person going during and after the exercise regime. A pre-work out snack ensures that one can get maximum benefit from the workout and reduces the chances of low blood sugar. Munching a few nuts or one banana is sufficient" she says.
Now your body needs raw materials to recuperate after your workout. The priority is to first replace any fluids lost during exercise. Replenish yourself with plenty of water and juice as soon as you finish exercising. (Easy on juice if you're trying to loose weight as juices can be high on sugar.). The post-work out meal should contain some protein, some complex carbohydrates and some healthy fats too. Yes, carbohydrates again. Eating after exercise is important as well to restore glycogen and that can only happen with a meal containing both protein and complex carbohydrates.
2012年7月29日星期日
Trampoline Workout for Burning Fat
Let assume that you have determined that you want to give trampoline a fair shot and a real try. How, then, do you go about constructing an exercise program that will work for you and facilitate your making trampoline jumping a regular part of your life?
There are many different exercises that can work for you. The ideal thing, of course, is for you to follow your own instincts, your own timetable, and your own way of doing things. Still, it is often helpful to have some suggested programs from which to choose. Rather than trying to present any set of est?or fficial?programs, the main idea here is to suggest to you how you can build or construct your own program. Reaching Your Time Goals
Jumping is naturally fun and easy, and for these reasons it is possible for many people to keep on trampolines past the point where they would give up on most other health and wellness practices. This is true both with respect to the number of minutes bounced in any individual session, and with respect to coming back to the trampoline for four, five, six, or even seven sessions a week.
To reach your time goals with respect to any individual session, it is best to start slowly and work your way up to that goal. When asked what the ideal number of minutes per day is, I typically respond that it depends on how much benefit you would like to receive. You can build slowly, perhaps jumping for a total of 15 minutes a day for your first week, then 30 minutes a day the second week, 60 minutes a day the third week and so on. Also, remember that you always have the option of breaking up your jumping session into several shorter sessions each day.
Although you may not receive quite the same aerobic and cardio benefits if you undertake shorter sessions several times a day, you will still get most of the benefits of trampoline jumping by reaching your minimum daily time goal. Some resources suggest that if you have an illness, it is better to do several shorter sessions each day, because each session will give you an immune system, illness fighting, boost whose peak lasts for a few hours to receive the many benefits that trampoline jumping offers.
Warm Up, Work Hard, Cool Down
You obviously don want to just jump into the hardest part of your session without warming up first. Similarly, at the end of the session it probably makes sense to cool down for a bit. The idea here, then, is to start slowly, warm yourself up, work progressively harder until you are at the most intense part of your trampoline workout, then step it down a bit, warm down a bit, and then cool down the rest of the way.
There are many different exercises that can work for you. The ideal thing, of course, is for you to follow your own instincts, your own timetable, and your own way of doing things. Still, it is often helpful to have some suggested programs from which to choose. Rather than trying to present any set of est?or fficial?programs, the main idea here is to suggest to you how you can build or construct your own program. Reaching Your Time Goals
Jumping is naturally fun and easy, and for these reasons it is possible for many people to keep on trampolines past the point where they would give up on most other health and wellness practices. This is true both with respect to the number of minutes bounced in any individual session, and with respect to coming back to the trampoline for four, five, six, or even seven sessions a week.
To reach your time goals with respect to any individual session, it is best to start slowly and work your way up to that goal. When asked what the ideal number of minutes per day is, I typically respond that it depends on how much benefit you would like to receive. You can build slowly, perhaps jumping for a total of 15 minutes a day for your first week, then 30 minutes a day the second week, 60 minutes a day the third week and so on. Also, remember that you always have the option of breaking up your jumping session into several shorter sessions each day.
Although you may not receive quite the same aerobic and cardio benefits if you undertake shorter sessions several times a day, you will still get most of the benefits of trampoline jumping by reaching your minimum daily time goal. Some resources suggest that if you have an illness, it is better to do several shorter sessions each day, because each session will give you an immune system, illness fighting, boost whose peak lasts for a few hours to receive the many benefits that trampoline jumping offers.
Warm Up, Work Hard, Cool Down
You obviously don want to just jump into the hardest part of your session without warming up first. Similarly, at the end of the session it probably makes sense to cool down for a bit. The idea here, then, is to start slowly, warm yourself up, work progressively harder until you are at the most intense part of your trampoline workout, then step it down a bit, warm down a bit, and then cool down the rest of the way.
2012年7月27日星期五
Tips For Preventing Workout Injuries
Tips for Preventing Workout Injuries
It doesn't matter if you plan to work out alone or as part of a group. An overzealous set of goals and a lack of basic workout knowledge may lead you to make mistakes that can set your training back for weeks. While it's important to know how to find a personal trainer to help you modify your goals safely, there are some things you can do on your own to ensure your own safety while you are working out as well.
Start Slowly
Are you about to embark on your first workout in months (or years)? If so, start slowly. You may feel as though you're holding yourself back but pushing yourself to do more than you are actually able will cause tons of avoidable muscle tension and soreness. Your enthusiasm is commendable but pushing yourself to injury by attempting a full run or extra squats on your first day will not, in the end, prove to be a pleasant experience.
Tread Carefully
Do you plan to spend a ton of time on the treadmill, either at home or in the gym? Make sure you use some common sense when using this type of equipment as well. Always wear proper running or walking shoes ?no flip flops or bare feet. Make sure the emergency stop button is in place and never, ever start the machine while you are standing on the belt. If the machine is moving so fast that you have to hold the handles to avoid falling of, you are going to fast.
Always Warm Up
Never start a full exercise routine without warming up first. Warming up, by walking or doing a mild form of cardiovascular exercise, will increase oxygenated blood flow throughout the body. This increase in circulation will warm up your muscles and prepare them for exertion as you work towards more strenuous exercises.
Drink Plenty of Water
Many people believe they only need to drink water when they are thirsty. Nothing could be further from the truth. The sensation of thirst is a signal that your body is already starting to become dehydrated. You should drink water before, during, and after your workout. Failure to replace the fluids you lose during exercise can lead to heat related illnesses, dizziness, and compromised mental abilities. Dehydration simply isn't worth the risk.
Give Yourself a Break
Do you have a cold? Are you just now recovering from the flu? While you may be afraid of setting yourself back by missing workouts, attempting to exercise too much while ill may only make you feel worse. You may benefit from continuing some very light exercise if you are only suffering from a mild head cold with no fever. Anything that involves fevers, symptoms involving your lungs, or digestive troubles indicates the need for a few days off. Attempting to workout while sick may not only make you feel worse, but will increase your risk of injury as well.
Still worried about working out safely? Talk to a representative at your gym about how to find a personal trainer who can work with you to ensure you are more comfortable as you make your way around the gym.
It doesn't matter if you plan to work out alone or as part of a group. An overzealous set of goals and a lack of basic workout knowledge may lead you to make mistakes that can set your training back for weeks. While it's important to know how to find a personal trainer to help you modify your goals safely, there are some things you can do on your own to ensure your own safety while you are working out as well.
Start Slowly
Are you about to embark on your first workout in months (or years)? If so, start slowly. You may feel as though you're holding yourself back but pushing yourself to do more than you are actually able will cause tons of avoidable muscle tension and soreness. Your enthusiasm is commendable but pushing yourself to injury by attempting a full run or extra squats on your first day will not, in the end, prove to be a pleasant experience.
Tread Carefully
Do you plan to spend a ton of time on the treadmill, either at home or in the gym? Make sure you use some common sense when using this type of equipment as well. Always wear proper running or walking shoes ?no flip flops or bare feet. Make sure the emergency stop button is in place and never, ever start the machine while you are standing on the belt. If the machine is moving so fast that you have to hold the handles to avoid falling of, you are going to fast.
Always Warm Up
Never start a full exercise routine without warming up first. Warming up, by walking or doing a mild form of cardiovascular exercise, will increase oxygenated blood flow throughout the body. This increase in circulation will warm up your muscles and prepare them for exertion as you work towards more strenuous exercises.
Drink Plenty of Water
Many people believe they only need to drink water when they are thirsty. Nothing could be further from the truth. The sensation of thirst is a signal that your body is already starting to become dehydrated. You should drink water before, during, and after your workout. Failure to replace the fluids you lose during exercise can lead to heat related illnesses, dizziness, and compromised mental abilities. Dehydration simply isn't worth the risk.
Give Yourself a Break
Do you have a cold? Are you just now recovering from the flu? While you may be afraid of setting yourself back by missing workouts, attempting to exercise too much while ill may only make you feel worse. You may benefit from continuing some very light exercise if you are only suffering from a mild head cold with no fever. Anything that involves fevers, symptoms involving your lungs, or digestive troubles indicates the need for a few days off. Attempting to workout while sick may not only make you feel worse, but will increase your risk of injury as well.
Still worried about working out safely? Talk to a representative at your gym about how to find a personal trainer who can work with you to ensure you are more comfortable as you make your way around the gym.
2012年7月26日星期四
The Best Shoulder Workout Body Building Plans
The best shoulder workout load plans are those that target constructing muscle size and vigor immediately and efficiently. These are able to come up with fast results about muscular tissues size and increase the intensity of deltoid area and can be done with the help of presses and body building strikes.
The best shoulder workout will mark the deltoid muscular tissues, removing worry from the chest and higher back, and targeting the deltoids particularly. Many exercises are designed for working all 3 muscle areas simultaneously, but you intend to focus your efforts more closely on the shoulder muscles in a good shoulder routine.
The military press is among one of the preferred strategies of constructing the shoulders. It is a move which has served many body builders much up to now, and will remain one of the best workouts for focusing on the deltoids. With this straightforward press, you can rest assured that you are targeting the proper muscle tissues to mass up the shoulders and increase your intensity and energy.
The military press can be made in a sitting position or standing situation. It calls for that you just keep your back straight, and the installation of a back bracket is recommended so as to stay away from lower back pain.|Maintaining your back just in a straight line is much vital and the installation of a strip in this reference is suggested otherwise you will face an injuries in you lower back.|To keep away from any damage in your lower back, belt should be adopted to guard and keep the back horizontal enough for this exercise.}
Other distinguished shoulder plans consist of the dumbbell press and the clean and press. Each of these workouts can be poured to your schedule as a sure technique to point the shoulders. Many of the best shoulder workouts include several exercises.
Maintaining yourself engaged in your workout is significant to your long term accomplishment. It is taken into account fine by number of power lifters that a particular movement must be adopted and would be increased with the passage of time. Choosing a variety of workouts into the schedule can keep you from getting bored or disconnected.
Suitable concentrating on on the shoulder muscles may be achieved. You should concentrate your shoulder exercises on the deltoids and trapezius muscles. How to target the trapezius is by means of side chest exercises. Switching up the direction of cross presses permits you to build all areas of the trapezius region. Maintaining the right movement position makes sure that all the three muscles are gaining stress regularly.
The best shoulder workout for you will be one that you can commit to. You may need to try out some of the various muscle building exercises before settling on your standard routine. As soon as youve decided on a schedule, you must keep it up, remaining enthusiastic to your long term body building ambitions.
The best shoulder workout will mark the deltoid muscular tissues, removing worry from the chest and higher back, and targeting the deltoids particularly. Many exercises are designed for working all 3 muscle areas simultaneously, but you intend to focus your efforts more closely on the shoulder muscles in a good shoulder routine.
The military press is among one of the preferred strategies of constructing the shoulders. It is a move which has served many body builders much up to now, and will remain one of the best workouts for focusing on the deltoids. With this straightforward press, you can rest assured that you are targeting the proper muscle tissues to mass up the shoulders and increase your intensity and energy.
The military press can be made in a sitting position or standing situation. It calls for that you just keep your back straight, and the installation of a back bracket is recommended so as to stay away from lower back pain.|Maintaining your back just in a straight line is much vital and the installation of a strip in this reference is suggested otherwise you will face an injuries in you lower back.|To keep away from any damage in your lower back, belt should be adopted to guard and keep the back horizontal enough for this exercise.}
Other distinguished shoulder plans consist of the dumbbell press and the clean and press. Each of these workouts can be poured to your schedule as a sure technique to point the shoulders. Many of the best shoulder workouts include several exercises.
Maintaining yourself engaged in your workout is significant to your long term accomplishment. It is taken into account fine by number of power lifters that a particular movement must be adopted and would be increased with the passage of time. Choosing a variety of workouts into the schedule can keep you from getting bored or disconnected.
Suitable concentrating on on the shoulder muscles may be achieved. You should concentrate your shoulder exercises on the deltoids and trapezius muscles. How to target the trapezius is by means of side chest exercises. Switching up the direction of cross presses permits you to build all areas of the trapezius region. Maintaining the right movement position makes sure that all the three muscles are gaining stress regularly.
The best shoulder workout for you will be one that you can commit to. You may need to try out some of the various muscle building exercises before settling on your standard routine. As soon as youve decided on a schedule, you must keep it up, remaining enthusiastic to your long term body building ambitions.
2012年7月25日星期三
Exercise for Busy People: Work out with caution during swelter
During spring, you have worked very hard to get a beach body, and it’s important to maintain that by continuing your workout routine throughout the summer. As the temperature climbs into the 90s, how do we keep our routines going in the extreme heat and humidity? It would be wise to make a few adjustments during the summer months.
Exercise early: Try exercising between 5 and 11 a.m. If your schedule does not accommodate mornings, try evenings. The heat is at its peak between 11 a.m. and 3 p.m. Avoid those times.
Hydrate yourself: Keeping yourself hydrated during exercise is very important no matter when you exercise. As you sweat, you lose water as well as electrolytes. Electrolytes (e.g., sodium, magnesium) help conduct electrical signals throughout your body. When these electrolyte levels decrease, it affects your body’s performance. Excessive sweating from exercising in the heat drains water and electrolytes faster than exercising indoors. During the summer, increase your water intake before, during and after your workout. Consume a sports drink to replenish electrolytes.
Exercise indoors: Remember how you wanted to take your exercise outdoors during spring? For summer, move your workout indoors or in the shade. Get a membership at the gym during summer’s swelter. If you are not a gym member or don’t want to become one, make a nice home gym with a few pieces of equipment such as mat, jump rope, ball, band and a few sets of weights in a corner in your house.
Slow, short bursts of exercise: Whether you are just beginning your exercise program or you are a trained athlete, its important to start off slowly to allow your body the time to adjust to the heat. While exercising in the heat, a common mistake is to ramp up the exercise to get it over with as fast as possible. Instead, exercise with more breaks. If you feel overheated, stop, drink plenty of fluids and slow down your pace. You don’t have to be outside for a 90-minute workout, either. You also can try shorter 10-minute bursts of exercise at different times of the day.
Exercise early: Try exercising between 5 and 11 a.m. If your schedule does not accommodate mornings, try evenings. The heat is at its peak between 11 a.m. and 3 p.m. Avoid those times.
Hydrate yourself: Keeping yourself hydrated during exercise is very important no matter when you exercise. As you sweat, you lose water as well as electrolytes. Electrolytes (e.g., sodium, magnesium) help conduct electrical signals throughout your body. When these electrolyte levels decrease, it affects your body’s performance. Excessive sweating from exercising in the heat drains water and electrolytes faster than exercising indoors. During the summer, increase your water intake before, during and after your workout. Consume a sports drink to replenish electrolytes.
Exercise indoors: Remember how you wanted to take your exercise outdoors during spring? For summer, move your workout indoors or in the shade. Get a membership at the gym during summer’s swelter. If you are not a gym member or don’t want to become one, make a nice home gym with a few pieces of equipment such as mat, jump rope, ball, band and a few sets of weights in a corner in your house.
Slow, short bursts of exercise: Whether you are just beginning your exercise program or you are a trained athlete, its important to start off slowly to allow your body the time to adjust to the heat. While exercising in the heat, a common mistake is to ramp up the exercise to get it over with as fast as possible. Instead, exercise with more breaks. If you feel overheated, stop, drink plenty of fluids and slow down your pace. You don’t have to be outside for a 90-minute workout, either. You also can try shorter 10-minute bursts of exercise at different times of the day.
2012年7月24日星期二
Free DVDs to help get you moving at home
LISKEARD Breathers' Group has launched a new DVD to help those with long-term conditions exercise at home.
Chairman Joe Barr said the initiative was by patients, for patients, and included exercises which could even be performed by people sitting in a chair at home.
"We're launching 1,000 free DVDs through respiratory nurses, health centres and hospitals," he said.
South East Cornwall's MP Sheryll Murray joined the group at the launch and promised to send a copy to David Cameron.
The group visits schools and tells young people of the effects of smoking, using themselves as examples. Mr Barr uses a breathing machine at night.
The DVD has been funded through Cornwall Community Foundation – Active 60.
Mrs Murray said: "Having worked many years in a doctor's surgery I have seen the damage cigarettes can do.
"I know from personal experience the problems associated with giving up this very addictive drug and I wish the group the very best in their efforts to persuade youngsters never to start in the first place."
The organisation has branches in Torpoint, Pensilva, Looe and Liskeard, and hopes to set one up in Saltash soon.
Chairman Joe Barr said the initiative was by patients, for patients, and included exercises which could even be performed by people sitting in a chair at home.
"We're launching 1,000 free DVDs through respiratory nurses, health centres and hospitals," he said.
South East Cornwall's MP Sheryll Murray joined the group at the launch and promised to send a copy to David Cameron.
The group visits schools and tells young people of the effects of smoking, using themselves as examples. Mr Barr uses a breathing machine at night.
The DVD has been funded through Cornwall Community Foundation – Active 60.
Mrs Murray said: "Having worked many years in a doctor's surgery I have seen the damage cigarettes can do.
"I know from personal experience the problems associated with giving up this very addictive drug and I wish the group the very best in their efforts to persuade youngsters never to start in the first place."
The organisation has branches in Torpoint, Pensilva, Looe and Liskeard, and hopes to set one up in Saltash soon.
2012年7月23日星期一
Celeb Body Part Boot Camp: How to get abs like Gwen Stefani and Ryan Reynolds
With bathing suit season upon us it’s time to start crunching. Getting a flat belly or a defined six-pack takes time, so if you want to have the flat sexy abs of Gwen Stefani or the definition of Ryan Reynolds, you had better start now.
“When picking abdominal exercises, variety is important. Avoid repeating the same old routine and make sure you work all the abdominal muscles surrounding your core,” celebrity trainer Robert Brace, creator of the 28 Day Challenge exercise DVD tells Fox411.
Getting a flat belly is a two-part process. Step one is to reduce belly fat.
Interval training is the best way to get results quick. Try getting on a stationary bike. Push as hard as you can for one minute and then rest for 30 seconds. Repeat 8-10 times.
For men trying to maximize the definition in your six-pack, try using abdominal machines at the gym that allow you to load up on heavier weights. This will increase your testosterone production, build your lean muscle mass and help you burn fat faster. Choose a weight that makes you tired after 8-10 reps.
When using weights for any body part, perform exercises standing, not sitting. This places greater stress on your core leading to improved definition in the abs. Great exercises for this include barbell curls, dumbbell squats and standing overhead press.
Improving your diet also helps. Increasing protein and fiber intake while reducing carbohydrates, fats and sugars is a proven way to lose belly fat; especially when you are stepping up your workout intensity. After interval training, your body is primed to burn your stored body fat to use as energy. Reducing carbohydrates, fats and sugars in your diet maximizes your potential to burn fat in that hard-to-reach midsection.
Now that you’ve prepped the canvas, it is time to paint on the definition. Try these three moves to sculpt your belly into shape.
Toe Touches: Lie on your back with both feet straight up to the ceiling. Reach your arms straight above your head, keeping them horizontal to the floor. Reach up and your touch toes, keeping your arms straight, then slowly return to the starting position. Do this 20 times.
Side Planks: Lie on your side with your feet and shoulders stacked on top of each other. Place your elbow and forearm on the floor and raise your body off the floor so that your body is in one straight line from your heels to your hips to your head. Hold for 30 to 60 seconds.
Reverse Crunches: Lie on your back with your hands by your side and your feet placed on the floor. Bring your knees towards your chest, raising your hips off the floor. Repeat 20 times.
“When picking abdominal exercises, variety is important. Avoid repeating the same old routine and make sure you work all the abdominal muscles surrounding your core,” celebrity trainer Robert Brace, creator of the 28 Day Challenge exercise DVD tells Fox411.
Getting a flat belly is a two-part process. Step one is to reduce belly fat.
Interval training is the best way to get results quick. Try getting on a stationary bike. Push as hard as you can for one minute and then rest for 30 seconds. Repeat 8-10 times.
For men trying to maximize the definition in your six-pack, try using abdominal machines at the gym that allow you to load up on heavier weights. This will increase your testosterone production, build your lean muscle mass and help you burn fat faster. Choose a weight that makes you tired after 8-10 reps.
When using weights for any body part, perform exercises standing, not sitting. This places greater stress on your core leading to improved definition in the abs. Great exercises for this include barbell curls, dumbbell squats and standing overhead press.
Improving your diet also helps. Increasing protein and fiber intake while reducing carbohydrates, fats and sugars is a proven way to lose belly fat; especially when you are stepping up your workout intensity. After interval training, your body is primed to burn your stored body fat to use as energy. Reducing carbohydrates, fats and sugars in your diet maximizes your potential to burn fat in that hard-to-reach midsection.
Now that you’ve prepped the canvas, it is time to paint on the definition. Try these three moves to sculpt your belly into shape.
Toe Touches: Lie on your back with both feet straight up to the ceiling. Reach your arms straight above your head, keeping them horizontal to the floor. Reach up and your touch toes, keeping your arms straight, then slowly return to the starting position. Do this 20 times.
Side Planks: Lie on your side with your feet and shoulders stacked on top of each other. Place your elbow and forearm on the floor and raise your body off the floor so that your body is in one straight line from your heels to your hips to your head. Hold for 30 to 60 seconds.
Reverse Crunches: Lie on your back with your hands by your side and your feet placed on the floor. Bring your knees towards your chest, raising your hips off the floor. Repeat 20 times.
2012年7月17日星期二
Getting Physically Fit at Home - The Perfect Set of Workout Videos
The number of workout videos on the market has risen significantly in the last few years. Caused by a culture known for obesity and busy schedules, the massive selection has also made finding a good home fitness program almost impossible to judge. Many production companies who are quick to jump on the home fitness bandwagon have no idea what goes into the perfect workout video. In this guide, I'll talk about finding the right workout videos for your particular fitness level and lifestyle.
Workout Videos Must Match Your Current Fitness Level
You should always determine your fitness level before purchasing home workout videos. Selecting programs with too high of an intensity can actually do more harm than good. On the other hand, a routine that fails to challenge your body will not only be boring, but ineffective. If possible, look for a set that has various levels of impact and intensity. You can start at the point that matches your body and continue with the program even as you become more physically fit.
Good workout videos should offer ways to adjust your routine as your fitness level improves with options to add weights, bands, and balls to increase the intensity of the program. The other option is to select programs that use muscle confusion the program from becoming ineffective from continual use. These systems use different movements to continuously challenge and build the muscle.
Do Your Workout Videos Contain The Type Of Exercise You Need?
Cardio, flexibility, strength training, and endurance are the four main styles of exercise. In order to achieve a healthy fitness level, your routine needs to include all of these. How you decide to achieve that, however, is completely up to you. You can add in activities such as Pilates, running, or weight lifting to round out your exercise routing. Alternatively, workout videos can include all of them in a single set. The key to the perfect system is balancing these four main types of exercises. A good balance includes more cardio than any other type.
Personal Taste
Selecting workout videos comprised of exercises that you can't stand will make it near impossible to maintain your fitness schedule. Invest some time into evaluating a variety of different workout videos, and then choose the one that interests you the most. Hip Hop Abs or Sweating to the Oldies, for example, use dance to whip you into shape. P90X and 10 Minute Trainer, on the other hand contain a mix of different styles and techniques. Others are dedicated specifically to yoga, kickboxing, and many other different styles.
Does The Workout Match Your Time Constraints?
A lack of time is one of the most common reasons people avoid workout videos. The market offers programs that fit into anyone's daily lifestyle. If you are running short on time, consider a 10 minute workout. For those with a little more time available, 90 minute workouts might be the better choice. Some people will use both styles so that they can get in their exercise regardless what their day looks like.
Workout videos offer everyone the opportunity to get physically fit. You can use them virtually anywhere, eliminating the inconvenience of trying to get to the gym. The perfect system does exist, but it isn't one particular program, but rather the routine that matches your body, personal preference, and lifestyle flawlessly.
Workout Videos Must Match Your Current Fitness Level
You should always determine your fitness level before purchasing home workout videos. Selecting programs with too high of an intensity can actually do more harm than good. On the other hand, a routine that fails to challenge your body will not only be boring, but ineffective. If possible, look for a set that has various levels of impact and intensity. You can start at the point that matches your body and continue with the program even as you become more physically fit.
Good workout videos should offer ways to adjust your routine as your fitness level improves with options to add weights, bands, and balls to increase the intensity of the program. The other option is to select programs that use muscle confusion the program from becoming ineffective from continual use. These systems use different movements to continuously challenge and build the muscle.
Do Your Workout Videos Contain The Type Of Exercise You Need?
Cardio, flexibility, strength training, and endurance are the four main styles of exercise. In order to achieve a healthy fitness level, your routine needs to include all of these. How you decide to achieve that, however, is completely up to you. You can add in activities such as Pilates, running, or weight lifting to round out your exercise routing. Alternatively, workout videos can include all of them in a single set. The key to the perfect system is balancing these four main types of exercises. A good balance includes more cardio than any other type.
Personal Taste
Selecting workout videos comprised of exercises that you can't stand will make it near impossible to maintain your fitness schedule. Invest some time into evaluating a variety of different workout videos, and then choose the one that interests you the most. Hip Hop Abs or Sweating to the Oldies, for example, use dance to whip you into shape. P90X and 10 Minute Trainer, on the other hand contain a mix of different styles and techniques. Others are dedicated specifically to yoga, kickboxing, and many other different styles.
Does The Workout Match Your Time Constraints?
A lack of time is one of the most common reasons people avoid workout videos. The market offers programs that fit into anyone's daily lifestyle. If you are running short on time, consider a 10 minute workout. For those with a little more time available, 90 minute workouts might be the better choice. Some people will use both styles so that they can get in their exercise regardless what their day looks like.
Workout videos offer everyone the opportunity to get physically fit. You can use them virtually anywhere, eliminating the inconvenience of trying to get to the gym. The perfect system does exist, but it isn't one particular program, but rather the routine that matches your body, personal preference, and lifestyle flawlessly.
2012年7月16日星期一
Easy Things You Can Do To Create Your Own Gym At Home
Gyms are optional, even for those who want to bulk up. Great yet simple equipment as well as a strict exercise routine works wonders. Some pieces of equipment work better than others, so here's some that you may want to purchase.
You'll want to pick the kind of weight you want first. These are plastic, cast iron or rubber coated. Plastic filled weights are cheap and won't ding the floorboards, but they'll break easily. Weights made of iron are extremely tough and affordable, but can easily damage a floorboard. Weights coated in rubber are expensive and if bought cheap, can actually break.
There are two types of weights - Olympic and standard. The former is more appropriate for heavier lifting, as they allow for a larger bench and longer bars. First get four plates that are ten pounds each. Buy weights in pairs of increasing weight, but don't go cheap - the cheaper they are, the more likely you'll be purchasing inferior product.
Olympic weights have something called 'micro-weights'. These plates come in weights between one and five pounds. While these are extremely useful, they can be pricey.
A barbell might be included with a set of weights. It is recommended that you purchase a separate bar once you hit the heavyweights. Curl bars, to reduce wrist stress and thick bars, to change the way you lift and stress different muscles, are recommended.
Don't focus on purchasing cardiovascular equipment. Cardiovascular exercises are meant to prepare your body for the following work out. Jumping jacks, jogging around the block or a simple jumping rope work just as well.
A properly built and purchase gym at home will have the same effect on your body as if you did those same exercises using the same equipment at a gym. For safety, you may want to incorporate a weight belt into your routine. It is not absolutely necessary though and in fact, a weight belt is only useful once you're lifting way past your body weight.
You'll want to pick the kind of weight you want first. These are plastic, cast iron or rubber coated. Plastic filled weights are cheap and won't ding the floorboards, but they'll break easily. Weights made of iron are extremely tough and affordable, but can easily damage a floorboard. Weights coated in rubber are expensive and if bought cheap, can actually break.
There are two types of weights - Olympic and standard. The former is more appropriate for heavier lifting, as they allow for a larger bench and longer bars. First get four plates that are ten pounds each. Buy weights in pairs of increasing weight, but don't go cheap - the cheaper they are, the more likely you'll be purchasing inferior product.
Olympic weights have something called 'micro-weights'. These plates come in weights between one and five pounds. While these are extremely useful, they can be pricey.
A barbell might be included with a set of weights. It is recommended that you purchase a separate bar once you hit the heavyweights. Curl bars, to reduce wrist stress and thick bars, to change the way you lift and stress different muscles, are recommended.
Don't focus on purchasing cardiovascular equipment. Cardiovascular exercises are meant to prepare your body for the following work out. Jumping jacks, jogging around the block or a simple jumping rope work just as well.
A properly built and purchase gym at home will have the same effect on your body as if you did those same exercises using the same equipment at a gym. For safety, you may want to incorporate a weight belt into your routine. It is not absolutely necessary though and in fact, a weight belt is only useful once you're lifting way past your body weight.
2012年7月15日星期日
Easy Fitness - Swimming - A Whole Body Workout
Let's deal with the weight loss issue right off, because if we don't, you might bypass one of the best exercises around.
Swimming, tradition has it, is not a good way to lose weight - an enduring piece of misinformation that admittedly isn't dispelled by newspaper photos of Hindenburg-size marathon swimmers stumbling from some frigid ocean.
True, when you swim, your body is supported by water, and because you aren't forced to fight gravity, there can be less calorie burn. It is also true that some marathon swimmers won't be modeling underwear anytime soon (actually, it behooves marathon swimmers to carry some fat as valuable insulation against frigid water). And it's true that a 150-pound man swimming at a leisurely pace burns roughly 6 calories a minute. He could burn nearly twice the calories running at a pedestrian 12-minute-mile pace.
But before you turn your back on the pool, consider this. That same 150-pounder can double his calorie burn by swimming faster. Swimming butterfly (the most difficult of swimming's four strokes) burns roughly 14 calories a minute - a better caloric burn than tennis, squash, or football (soccer). What we're talking about here is intensity, and that explains why Olympic swimmers (unlike marathon swimmers) have the sort of body that gets the role of Tarzan.
Swimming offers others other benefits that can't be ignored. Because you are supported by water, it's a low-impact sport and thus virtually injury-free. For the same reason it's also a great exercise if you're overweight, since it spares your joints the pounding experienced in gravity-bound sports like running.
The varied strokes used in swimming take your joints through a full range of motion that can improve flexibility. Most important, few exercises give you the head-to-toe muscle workout that swimming does.
You are using almost all the major muscle groups of the body. the legs, hips, abs, chest, shoulders, and upper back - all of these muscles are working. You can also get tremendous stimulation to the heart and respiratory system. As far as general health goes, swimming is an excellent conditioner.
Swimming, tradition has it, is not a good way to lose weight - an enduring piece of misinformation that admittedly isn't dispelled by newspaper photos of Hindenburg-size marathon swimmers stumbling from some frigid ocean.
True, when you swim, your body is supported by water, and because you aren't forced to fight gravity, there can be less calorie burn. It is also true that some marathon swimmers won't be modeling underwear anytime soon (actually, it behooves marathon swimmers to carry some fat as valuable insulation against frigid water). And it's true that a 150-pound man swimming at a leisurely pace burns roughly 6 calories a minute. He could burn nearly twice the calories running at a pedestrian 12-minute-mile pace.
But before you turn your back on the pool, consider this. That same 150-pounder can double his calorie burn by swimming faster. Swimming butterfly (the most difficult of swimming's four strokes) burns roughly 14 calories a minute - a better caloric burn than tennis, squash, or football (soccer). What we're talking about here is intensity, and that explains why Olympic swimmers (unlike marathon swimmers) have the sort of body that gets the role of Tarzan.
Swimming offers others other benefits that can't be ignored. Because you are supported by water, it's a low-impact sport and thus virtually injury-free. For the same reason it's also a great exercise if you're overweight, since it spares your joints the pounding experienced in gravity-bound sports like running.
The varied strokes used in swimming take your joints through a full range of motion that can improve flexibility. Most important, few exercises give you the head-to-toe muscle workout that swimming does.
You are using almost all the major muscle groups of the body. the legs, hips, abs, chest, shoulders, and upper back - all of these muscles are working. You can also get tremendous stimulation to the heart and respiratory system. As far as general health goes, swimming is an excellent conditioner.
2012年7月13日星期五
What Should I Do If I Miss A Day Of Working Out?
What if you miss a day of working out?
So your following your routine for P90X, Insanity, Turbofire, etc. and you miss a day; what should you do? Great question a lot of factors can play into this such as is this your first beachbody program, how far along are you, and how many days did you miss.
If you miss a day of working out and it's your first program.
I would suggest continuing on the day that you were supposed to do today. I know your excited about losing weight and your scared if you skip a day then it will derail your progress. I promise you it will not, but if you insist on doing every workout for the full schedule even when you miss then just pick back up where you left off.
How far along are you in your routine?
This plays a major factor. A lot of people come to me who have only been doing the program for 2-3 weeks and miss a whole week. In this case I would pick up where you left off instead of completely starting over again especially if it's a program like insanity or turbofire. The workouts are so exhausting to the body and you don't want to run out of gas and get discouraged if you don't finish.
How many days did you miss?
If you miss a day of working out then don't sweat it! It's not the end of the world. If you know in advance that morning or the night before that you will be missing a workout then you absolutely need to make sure your diet is solid that day and stick to the nutrition guide since you will not be exercising. This is crucial. If you missed a whole week then I suggest picking up where you left off, but if this is your 2nd or 3rd round and your in decent shape you need to go back and do what you missed! If you miss a day of working out make sure you eat a little less calories the next day when you exercise to get you back on the right track.
All in all if you miss a day of working out it's okay. The important thing is that you don't have more off days than workout days, then that becomes a problem. Show up every day. Be consistent with your diet and exercise and the results will pay off in huge dividends!
So your following your routine for P90X, Insanity, Turbofire, etc. and you miss a day; what should you do? Great question a lot of factors can play into this such as is this your first beachbody program, how far along are you, and how many days did you miss.
If you miss a day of working out and it's your first program.
I would suggest continuing on the day that you were supposed to do today. I know your excited about losing weight and your scared if you skip a day then it will derail your progress. I promise you it will not, but if you insist on doing every workout for the full schedule even when you miss then just pick back up where you left off.
How far along are you in your routine?
This plays a major factor. A lot of people come to me who have only been doing the program for 2-3 weeks and miss a whole week. In this case I would pick up where you left off instead of completely starting over again especially if it's a program like insanity or turbofire. The workouts are so exhausting to the body and you don't want to run out of gas and get discouraged if you don't finish.
How many days did you miss?
If you miss a day of working out then don't sweat it! It's not the end of the world. If you know in advance that morning or the night before that you will be missing a workout then you absolutely need to make sure your diet is solid that day and stick to the nutrition guide since you will not be exercising. This is crucial. If you missed a whole week then I suggest picking up where you left off, but if this is your 2nd or 3rd round and your in decent shape you need to go back and do what you missed! If you miss a day of working out make sure you eat a little less calories the next day when you exercise to get you back on the right track.
All in all if you miss a day of working out it's okay. The important thing is that you don't have more off days than workout days, then that becomes a problem. Show up every day. Be consistent with your diet and exercise and the results will pay off in huge dividends!
2012年7月11日星期三
Is Turbo Fire Workout the Right Cardio Conditioning Workout For Women?
Yes! While Turbo Fire Workout will appeal to many men, Chalene Johnson created Turbo Fire Workout with her female fans in mind. Turbo Fire Workout is the next evolutionary step in the Turbo workout series. Chalene created TurboKick as a serious cardio conditioning workout for the gym crowd, incorporating kick boxing moves, a little hip hop and other dance moves to create a total body workout. People all over the country have become devotees of the TurboKick class as well as a whole league of certified instructors of the class.
TurboJam was the next logical step. TurboJam was designed for the home fitness crowd using TurboKick as a model, and making the workout a little more user friendly for the beginners. The introductory workouts teach all of the moves that will be used throughout the series in a easy to learn format.
After thousands of classes and all kinds of great feedback from users over the last couple years, Chalene Johnson and Beachbody used all the information gathered and new cardio conditioning methods to create Turbo Fire Workout. The workout will be fun for many men, but Chalene designed this workout to be especially approachable for women. The program incorporates energizing music, fun moves, and Chalene Johnson is a expert at motivating people to give each workout their best effort.
Interval training has become well know as a super efficient way to burn calories and sculpt your body. Turbo Fire Workout takes regular interval training to a whole new level. Instead of doing 20 seconds of intense exercise followed by 10 seconds of light effort activity, Chalene Johnson's Hight Intensity Interval Training asks you for a full minute of hard core cardio conditioning before allowing you a minute of low intensity exercise to recover. When you have recovered, she asks you to do it again. With the right music and the right moves, the program brings energy and excitement to your workout space and provides you with the motivation you need to push through even the toughest portions of the workout.
A lot of women and men are unsure of what to do once they get to the gym of they don't have time to drive to the gym, change, and wait for their class to start. Turbo Fire Workout brings the class to you, on your schedule, with a front row space every time. There is a easy to learn introductory DVD that teaches the moves one-by-one and no one will feel funny when they cannot execute the move properly the first time you try it. Cardio conditioning at home is the ideal solution for most busy women. If you have a job or kids at home, all you need is one hour a day to put the DVD in and push play.
TurboJam was the next logical step. TurboJam was designed for the home fitness crowd using TurboKick as a model, and making the workout a little more user friendly for the beginners. The introductory workouts teach all of the moves that will be used throughout the series in a easy to learn format.
After thousands of classes and all kinds of great feedback from users over the last couple years, Chalene Johnson and Beachbody used all the information gathered and new cardio conditioning methods to create Turbo Fire Workout. The workout will be fun for many men, but Chalene designed this workout to be especially approachable for women. The program incorporates energizing music, fun moves, and Chalene Johnson is a expert at motivating people to give each workout their best effort.
Interval training has become well know as a super efficient way to burn calories and sculpt your body. Turbo Fire Workout takes regular interval training to a whole new level. Instead of doing 20 seconds of intense exercise followed by 10 seconds of light effort activity, Chalene Johnson's Hight Intensity Interval Training asks you for a full minute of hard core cardio conditioning before allowing you a minute of low intensity exercise to recover. When you have recovered, she asks you to do it again. With the right music and the right moves, the program brings energy and excitement to your workout space and provides you with the motivation you need to push through even the toughest portions of the workout.
A lot of women and men are unsure of what to do once they get to the gym of they don't have time to drive to the gym, change, and wait for their class to start. Turbo Fire Workout brings the class to you, on your schedule, with a front row space every time. There is a easy to learn introductory DVD that teaches the moves one-by-one and no one will feel funny when they cannot execute the move properly the first time you try it. Cardio conditioning at home is the ideal solution for most busy women. If you have a job or kids at home, all you need is one hour a day to put the DVD in and push play.
2012年7月10日星期二
Benefits of the BeachBody Turbo Fire Workout
Cardiovascular exercise -- such as running, swimming, or simple walking -- has certain limits to usefulness and capability. Cardio exercise, for example, cannot raise your heart rate beyond a standard level (usually one hundred fifty beats per minute) for increased fat burning. It also cannot help the growth and development of muscle mass.
The alternative for many is an expensive gym membership that many customers end up ignoring. But a new exercise program is available that not only burns fat more efficiently than standard running it also sculpts muscles to get the rock hard look in no time. The BeachBody Turbo Fire Workout is an all in one package of standard fat burning, muscle endurance training and conditioning. All of this is combined with some of the best music tracks and delivered by bodybuilding expert Chalene Johnson.
The key to the BeachBody Turbo Fire Workout is incorporating all aspects of physical fitness into the exercise sessions. By using the natural weight of your own body as resistance you can burn fat at a much higher rate than simple cardio exercise. In fact Turbo Fire claims to be nine times more effective in that department. It also will tone and sculpt the muscles that you want to put on display. All parts of the body including arms and shoulders to waist and thighs get a complete workout with the Turbo Fire DVDs.
For only three payments of under forty dollars this program delivers at a fraction of gym memberships. Don't think the benefits of the BeachBody Turbo Fire Workout are not just limited to your physical appearance. By boosting your metabolism it helps keeps the pounds away and the increase to your heart rate's efficiency allows you to deal with stress better. Another benefit is that the increase in muscle capability derived from the workouts will boost your energy levels throughout the day allowing you to get rid of the so-called energy drinks.
The alternative for many is an expensive gym membership that many customers end up ignoring. But a new exercise program is available that not only burns fat more efficiently than standard running it also sculpts muscles to get the rock hard look in no time. The BeachBody Turbo Fire Workout is an all in one package of standard fat burning, muscle endurance training and conditioning. All of this is combined with some of the best music tracks and delivered by bodybuilding expert Chalene Johnson.
The key to the BeachBody Turbo Fire Workout is incorporating all aspects of physical fitness into the exercise sessions. By using the natural weight of your own body as resistance you can burn fat at a much higher rate than simple cardio exercise. In fact Turbo Fire claims to be nine times more effective in that department. It also will tone and sculpt the muscles that you want to put on display. All parts of the body including arms and shoulders to waist and thighs get a complete workout with the Turbo Fire DVDs.
For only three payments of under forty dollars this program delivers at a fraction of gym memberships. Don't think the benefits of the BeachBody Turbo Fire Workout are not just limited to your physical appearance. By boosting your metabolism it helps keeps the pounds away and the increase to your heart rate's efficiency allows you to deal with stress better. Another benefit is that the increase in muscle capability derived from the workouts will boost your energy levels throughout the day allowing you to get rid of the so-called energy drinks.
2012年7月9日星期一
10 Minute Weight Loss Workout For Women Over 40
Are you a women over 40 and looking to get rid of last bit of those stubborn fat? If you spend next 5 minutes reading this article (and another 10 minutes to workout) then you'll be able to make surprising changes in your body.
In this article, I'll give you a workout routine that'll help you get started to remove those extra stubborn fat from your trouble areas like love handles, thighs, butt. You'll be surprised how effective this simple 10 minute workout is (The truth is the workout doesn't even last 10 minutes).
The big headache about stubborn fat is that it becomes pain in the behind as you start getting into late thirties. If you are not doing anything to counter, you'll keep gaining fat. Scary I know... but no worries, you are going to love this workout.
Before I discuss this workout, understand you cannot out burn bad diet. You need to be careful about what you eat. So with that... Let's get started.
What kind of workout will help you burn stubborn fat?
The simplest answer is "high intensity interval training" (HIIT). This kind of workouts are often designed to give your cardio a super boost and increase better results. I often start with a small 20 second interval and then improve it up to 30-40 seconds interval training.
Please note: this kind of training in intensive, exhaustive and you'll feel like your body is on fire. If you are not in regular workout, you should start with simple 10 second interval training.
The workout.
Just take a simple body weight squat. You'll use this squat as the only exercise in this interval.
This is an example of tabata interval -
20 second workout - 10 second rest - Do it 8 times - Total time 4 minutes.
Use squat as your main exercise and follow the above interval. If you think this is too much, then either increase the rest interval or decrease your workout interval a little.
If you want to take another go at it, you are welcome after 1 minute rest. This is very simple workout but it'll show you the power of HIIT.
If you need to follow a diet, you should follow a natural diet plan. Do not use low calorie diet if you are using interval training. You can use low carb if you supplement calories from protein and fat.
In this article, I'll give you a workout routine that'll help you get started to remove those extra stubborn fat from your trouble areas like love handles, thighs, butt. You'll be surprised how effective this simple 10 minute workout is (The truth is the workout doesn't even last 10 minutes).
The big headache about stubborn fat is that it becomes pain in the behind as you start getting into late thirties. If you are not doing anything to counter, you'll keep gaining fat. Scary I know... but no worries, you are going to love this workout.
Before I discuss this workout, understand you cannot out burn bad diet. You need to be careful about what you eat. So with that... Let's get started.
What kind of workout will help you burn stubborn fat?
The simplest answer is "high intensity interval training" (HIIT). This kind of workouts are often designed to give your cardio a super boost and increase better results. I often start with a small 20 second interval and then improve it up to 30-40 seconds interval training.
Please note: this kind of training in intensive, exhaustive and you'll feel like your body is on fire. If you are not in regular workout, you should start with simple 10 second interval training.
The workout.
Just take a simple body weight squat. You'll use this squat as the only exercise in this interval.
This is an example of tabata interval -
20 second workout - 10 second rest - Do it 8 times - Total time 4 minutes.
Use squat as your main exercise and follow the above interval. If you think this is too much, then either increase the rest interval or decrease your workout interval a little.
If you want to take another go at it, you are welcome after 1 minute rest. This is very simple workout but it'll show you the power of HIIT.
If you need to follow a diet, you should follow a natural diet plan. Do not use low calorie diet if you are using interval training. You can use low carb if you supplement calories from protein and fat.
2012年7月8日星期日
Workouts for Moms Expert Holly Rigsby Launches Fit Yummy Mummy’s New Trouble Spot Solution
Fit Yummy Mummy, a fitness company devoted to exercises for moms, launched a new product Tuesday. The Fit Yummy Mummy Trouble Spot Solution offers workouts designed to target specific problem areas. The product is available at a promotional price through Friday.
New moms can struggle to lose fat in specific problem areas, including the butt, thighs, and abdominal region. Despite evidence showing that specific body part training does not target fat loss, busy mom fitness expert Holly Rigsby has designed a workout system that will yield results in these body parts.
“As all women know,” Fit Yummy Mummy owner Rigsby said, “it can be tough to lose thigh, butt, and belly fat after giving birth. Cardio simply doesn’t work, but I have devised a strength training progression sequence that will yield positive results for new moms.
“Many women simply do not know how to lose that mommy belly or their butt and thighs after giving birth,” Rigsby continued. “The Trouble Spot Solution takes the guesswork out of coming up with a workout progression that can target these difficult areas.”
The Trouble Spot Solution has been created to consist of different phases that produce a progression of fat loss. The first DVD targets the butt. The second builds on the first and proceeds to the thighs. The workout plan culminates with the abs.
“There are plenty of bad trainers out there who say they can produce fat loss in specific body zones,” Rigsby notes. “Repeatedly doing crunches or exercise machines that work the butt do not produce real results. You have to train the whole body in sequence.”
Rigsby further explains that cardiovascular exercise, while important in some ways, is not the route to firming these particular problem areas. Traditional cardio can help with endurance, but the research has shown that muscle “toning” is the result of strength training.
The Trouble Spot Solution also comes with several bonuses, including information on working out with kettlebells, interval training, and a meal planning resource.
Such products are in keeping with Rigsby’s goal of providing post pregnancy workouts to women. Rigsby also writes a Fit Yummy Mummy blog to offer nutrition advice and general tips on fitness to new moms.
Fit Yummy Mummy released the Trouble Spot Solution Tuesday. It is currently running a promotion through Friday, offering the DVDs and bonuses at a discounted rate. The entire system is twelve weeks long, but the results could very well change lives.
New moms can struggle to lose fat in specific problem areas, including the butt, thighs, and abdominal region. Despite evidence showing that specific body part training does not target fat loss, busy mom fitness expert Holly Rigsby has designed a workout system that will yield results in these body parts.
“As all women know,” Fit Yummy Mummy owner Rigsby said, “it can be tough to lose thigh, butt, and belly fat after giving birth. Cardio simply doesn’t work, but I have devised a strength training progression sequence that will yield positive results for new moms.
“Many women simply do not know how to lose that mommy belly or their butt and thighs after giving birth,” Rigsby continued. “The Trouble Spot Solution takes the guesswork out of coming up with a workout progression that can target these difficult areas.”
The Trouble Spot Solution has been created to consist of different phases that produce a progression of fat loss. The first DVD targets the butt. The second builds on the first and proceeds to the thighs. The workout plan culminates with the abs.
“There are plenty of bad trainers out there who say they can produce fat loss in specific body zones,” Rigsby notes. “Repeatedly doing crunches or exercise machines that work the butt do not produce real results. You have to train the whole body in sequence.”
Rigsby further explains that cardiovascular exercise, while important in some ways, is not the route to firming these particular problem areas. Traditional cardio can help with endurance, but the research has shown that muscle “toning” is the result of strength training.
The Trouble Spot Solution also comes with several bonuses, including information on working out with kettlebells, interval training, and a meal planning resource.
Such products are in keeping with Rigsby’s goal of providing post pregnancy workouts to women. Rigsby also writes a Fit Yummy Mummy blog to offer nutrition advice and general tips on fitness to new moms.
Fit Yummy Mummy released the Trouble Spot Solution Tuesday. It is currently running a promotion through Friday, offering the DVDs and bonuses at a discounted rate. The entire system is twelve weeks long, but the results could very well change lives.
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