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How Muay Thai Kickboxing Workouts Changed My Body

I’ve been taking muay thai kickboxing for about 3 months

now, twice a week on Mondays and Thursdays. It has been

an amazing experience. The thai kickboxing workouts are

intense, make no mistake about it. Even though I am in

a beginners class, the sweat pours like a hot summer rain!

We start each kickboxing workout by lining up in the gym

facing our Kru, or teacher. He bows to us, we bow to him,

and he welcomes us with a few words. We then start with

skipping rope.

As crazy as this may sound, I found jumping rope to be

incredibly challenging. I started with 25 extra pounds

around my waist, and perhaps my co-ordination was a little

off. The rope is covered in hard plastic, plus I’m barefoot

and the rope would smack my toes and it really stings!

I would watch the more experienced students jump rope and

see if I could keep up. Sometimes I could go 15-20 jumps

in a row before I would hit my toes or head with the rope.

But after a month I got the hang of it. We jump rope in

the thai kickboxing workouts until we start to sweat, maybe

4 to 6 minutes.

Then comes the tortuous part, the cardio conditioning.

Every kickboxing class has a different routine. Sometimes

we do burpees, sometimes hillclimbers, always lots of

squats, jumping squats, pushups and the like. For the old

timers it’s like a real intense session of calesthetics.

We generally train technique for 20 to 25 minutes. And

like the cardio, kickboxing technique training varies from

class to class. Sometimes you work your kicks onto the pads

that your partners hold. Sometimes its punching

combinations. We work routines like front kick, 3 punch

combo then right thai kick. It always is different. I

really enjoy the variety, it keeps the training from ever

getting stale.

But we always finish with pain…abdominal pain. You lie

on the floor on your back, and raise your legs up off the

ground until they are straight up in the air. Your partner

stands at your head, roughly with his or her feet near your

shoulders, facing your feet. Your partner pushes on your

feet, forcing your legs back down to the floor. You raise

your legs back straight up, the partner pushes them back

down…this goes on for 3 straight minutes. Your abs are

burning after 1, screaming after 2, and generally are

nearing failure before the session ends. Then you get to

switch and torture your partner!

I honestly thought I saw an abdominal muscle on my body

the other day in the mirror. It’s impossible, I still have

at least 10 pounds of blubber to lose, but I feel fantastic!

My energy levels are off the charts, I’m sleeping so much

better at night and I love it. I highly recommend

muay thai kickboxing workouts for anyone serious about

getting into top shape!

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3 Exercise Tips to Boost Male Libido and Testosterone

Low libido in men can be a result of a multitude of factors at play. There are a couple of natural libido enhancers and one of the best ways to boost your sex drive is with the help of regular exercise.

3 Exercise Tips to Boost Male libido and Testosterone

1. Compound Exercise

If your aim is to boost your libido and testosterone naturally, a stroll in the park is not going to be of much help. You need to work out like a real man and sweat it out in the gym.

Intense workouts help boost testosterone production in your body.

Compound exercise that tend to put stress on a group of muscles are highly effective as far as increasing testosterone production is concerned.

Some of the best examples include:

  • squats
  • bench press
  • military presses
  • deadlifts
  • chin ups
  • rows etc.,

Increase testosterone production helps boost your sex drive or libido as well.

2. Train Your Legs Equally Hard

Most men tend to ignore their legs while working out. This can be a big mistake. You must train your legs equally hard as the upper body. In fact leg exercises such as squats and lunges are highly effective in increasing testosterone production and blood circulation to the penis.

Increased blood flow to the penis is great for enhancing your libido or sex drive.

3. Limit Your Workout to 30-40 Minutes

Intense exercise tends to increase testosterone production in your body but over training can lead to an increase in Cortisol levels in your blood. This can lower your testosterone levels.

This is why you must limit your workout to 30-40 minutes in a single session.

Another thing to keep in mind is that after an intense workout you must give your body enough rest as well.

Other Libido Boosting Solutions- Natural Libido Supplements

Natural libido supplements are a perfect blend of some of the finest herbs and other natural ingredients that not only increase blood flow to the penis but also stimulate the production of hormones such as testosterone and HGH.

Such supplements are loaded with ingredients such as l-arginine, l-glutamine, l-glysine, gaba, tribulus terrestris, tongat ali, panax ginseng, ginkgo biloba, muira pauma etc.,

These supplements are highly effective in increasing male libido and also ensures powerful and longer lasting erections.

Not only this, they can help you increase your muscle mass and reduce body fat so that you can get an angular physique. Increased energy levels, improved sleep quality and better mood are some of the other benefits of such supplements.

Top notch supplements do not have any side effects.

No wonder, they are immensely popular with men seeking libido enhancement.

So, if You Want to Boost Your Testosterone and HGH Levels Naturally, Check out the Best Natural Libido Supplement for Men Ever!

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Back Workout Routines: Get Wide Lats and Thick Traps With This Killer Workout!

Whether you’re trying to gain gobs of muscle mass or to just look lean and strong, nothing says “I train hard” like broad, thick back! Just like with legs, getting a stand-out back takes some serious blood, sweat, and tears – you’ve really got to leave all you’ve got on the gym floor if you want serious results. Here are a few key tips and exercises for constructing great back workout routines!

Deadlifts for Mass

There’s no doubt that squats are the king of all exercises when it comes to putting on muscle mass as fast as humanly possible. However, the deadlift is a close second to the squat and is definitely the best mass-builder for the upper AND lower back. Simply put, if you don’t have deadlifts in your back workout routines, you’re not getting anywhere near the most you could be out of your training.

The deadlift obviously works your lower back hard, since that is a primary pivot point for the movement. If you execute the deadlift properly, you will be both straightening your legs and extending your back. However, the deadlift also places HUGE stress on the lats and traps. The lats are used the keep the bar in close to your body as you pull upwards. You may not feel them contracting in the same was as you would on a pull-up or a row, but they are working! The same goes for the traps. You’re not performing a shrug at the top of the movement, but your traps will be on fire just from being stretched to hold the weight in place! You will never see a strong deadlifter with small traps.

If you’re going to put full-range deadlifts in your back workout routines, it’s best to do them at the beginning. They are a hard, heavy movement with a relatively large range of motion, and doing them after any other pulling movements is going to seriously limit the weight you can use. You can’t get the benefit of deadlifts if you’re moving serious weight! This is the exercise on which you can probably lift more than any other.

However, there are other variations of the deadlift that you can use if you want to start your back training with pull-ups or rows. Rack-pulls are a kind of shortened deadlift done with the bar resting on the safety pins in a squat rack. You start with the bar around knee height and pull the bar to lockout. Since the range of motion is much shorter, you can still sling some serious weight around even when your back is fatigued from other movements!

Row to Grow!

Most people focus on pull-ups and pull-down movements when they train their upper back. While these are certainly essential for getting that width everyone wants, you’re never going to build a truly massive, thick back without putting some serious work in on heavy, free weight rows. Getting stronger at rows also tends to help your bench press strength. A row is essentially the opposite of a flat press, and getting strong at the movement gives you great stability on the bench.

People differ on what their favorite type of row is, but I’ve always preferred the basic barbell version. Bend about 45 degrees at the waist, put a slight swing into the motion, and pull the bar towards your stomach. Wear a belt and wrist straps if necessary, and work up to some seriously heavy weight! Rows are unique among exercises in that you can typically use a very heavy weight AND high reps, so don’t wimp out and stop the set early!

Another great row variation is the one-armed dumbbell row. It’s also one that, in my opinion, most people do the wrong way. I usually see trainees using super-strict, slow form with a small weight that they can probably curl! Strict form is all well and good sometimes, but seriously, you don’t build a huge back with light weights! Think about the deadlift – it’s the best back movement there is, but you use tons of other muscles. Do you really think you need to “isolate” your lats to make them grow? If you’re going to row with dumbbells, take a strong stance, bracing yourself with your off-hand on the dumbbell rack, and tug a huge weight for high reps! If you’re willing to get a little loose with your form, you’ll surprise yourself with how much weight you can use.

Get Wide

Finally, we come to a movement that every bodybuilder, weight lifter, and athlete is familiar with. While deadlifts and rows are going to put most of the mass on your back, you’ll never get wide, flaring lats if you don’t get strong on vertical pulling movements. Which movement should you pick? If you’re anything but an advanced bodybuilder, the answer is the pull-up. You may eventually find pull-downs of various sorts to be better for back development, but until you’re seriously big and strong, you need to bust ass pulling your entire body to that chin bar. This part is crucial in order to see success with your back workout routines.

There are tons of ways to perform pull-ups, but until you’re experienced at them, go ahead and do what is hardest (and most effective)! The basic, wide-grip pull-up done from a dead hang on every rep will build your back and grip strength faster than any variation and will lay a great foundation for a developed, muscular back. Use some chalk to get your grip right, get up to that bar, and tug like your life depends on it. Once you’re able to handle your bodyweight for 10-12 reps with FULL range of motion, start adding weight to yourself. Get to the point where you’re doing pull-ups with 100 pounds attached for 10 reps and see if you don’t have the widest back in town.

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Credit Card Charge-Off – What Does It Mean and What Should You Do About It?

Have you been told by a creditor that your debt is about to “charge-off”? Did the bill collector make it sound like you will be ruined financially if you allow this catastrophe to happen? If you’re behind on your bills, unable to keep up with payments on your credit cards and other debts, sooner or later you will hear a creditor representative threaten you with the dreaded “charge-off.” So what is a charge-off anyway? Should you be worried? What are the consequences of this mysterious event?

I’ll start by explaining what a charge-off is NOT. Because the term includes the word “charge,” many people mistakenly think it has to do with cancellation of the account by the creditor. In other words, you can’t “charge” anything on your credit card anymore. But it’s not the same thing at all, and most banks will revoke charging privileges around 2-3 months before the deadline we’re talking about here.

What banks and bill collectors call a “charge-off” is the point at which the creditor writes off the account balance as a “bad debt.” It usually happens after six months of non-payment. After that, they no longer count it on their books as an asset. You still owe the money, of course. And they will certainly make continued attempts to collect it from you. But the creditor has been forced by the rules of accounting to zero out the debt on their financial ledgers. For causing this loss, they will punish you by placing a derogatory mark on your credit report. A “charge-off” is a serious negative mark, to be sure, but it is not the financial ruination that debt collectors would like to have you believe it is.

Should charge-offs be avoided if possible? Certainly. Does the prospect of a charge-off mean you should panic if you have no way to pay the bill? No! Is it the end of the world if the account has already charged off? No! Too often, bill collectors make a charge-off sound so bad, and they apply so much pressure, that people cave in and make payment commitments they cannot keep. Collectors usually demand payment via post-dated checks, and this frequently leads to bounced checks and even worse financial problems. Most of us are brainwashed by the banks and media on the subject of credit. Sure, good credit is important. But committing to payments you really can’t afford just to preserve your credit is like watering the lawn while your house is burning down.

Here are a few simple rules to follow when trying to avoid a charge-off that hasn’t happened yet:

* Don’t be intimidated or threatened by pre-charge-off collection tactics. Keep a cool head and don’t take it personally when collectors try to get under your skin.

* Call your creditor to find out the minimum payment necessary to avoid the charge-off, and subsequent payments to keep the account current going forward. Don’t commit to this payment (or series of payments) unless you’re sure you can follow through.

* Negotiate a lump-sum settlement at 50% or less if you have the resources, or a workout plan for monthly payments that you can live with.

* Do not allow bill collectors to talk you into using post-dated checks, or providing your checking account details over the telephone. Instead, make payments via cashier’s check or money order.

* Do not make payments based on a verbal arrangement. Get the deal in writing and signed by a creditor representative who has authority to approve the workout plan.

What should you do if you simply don’t have the money to rescue the account from charge-off, or if the account has already been charged off by the creditor?

* Take a deep breath and relax; the sky won’t fall on your head just because you had a charge-off.

* Realize that you still have an opportunity to resolve the matter by dealing with the original creditor or the collection agency assigned to the account.

* Negotiate a lump-sum settlement with the creditor or collection agency. Again, aim for 50% or less, and ask for the charge-off to be deleted from your credit report as a condition of the settlement. (Most creditors will not agree to this, but it’s worth asking anyway. Do be sure that they will update your credit report to show that the matter has been resolved and the account has been satisfied.)

* If you can’t work out a deal with the collection agency assigned to your account, then wait until it goes to another agency! Eventually, it will either be assigned or sold to an outfit that you can deal with to get the matter cleared up.

To sum up, a charge-off is not the end of the world. It should certainly be avoided if possible, but not at the risk of making things worse by committing to payments you’re not sure you can keep up with. Just remember that the creditor doesn’t want to see a charge-off any more than you do, so use that knowledge to your advantage in working out a mutually acceptable arrangement. Get everything in writing, don’t disclose your checking account details, and follow up to make sure the creditor reports the matter correctly on your credit report. You’ll find that it’s easier than you think to resolve a charge-off situation before it happens, or clean it up if it’s already taken place.

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Step Aerobics – Is The 80s Fad Officially Dead?

Now, before you go crazy on me… hear me out.

I’ve been in the health and fitness industry (more specifically health clubs) for a while now and I really have to say that if I were to start a club from scratch… I wouldn’t include an aerobic program at all.


Because I’ve never REALLY seen these programs work.

Sure, I’ve seen people start to drop weight with step aerobics, but they tend to plateau extremely quickly and plateaus lead to frustration. Frustration leads to doubt and doubt leads to failure.

Studies have shown that aerobic activities can burn away valued muscle AND have shrinking effects on the heart and lungs. Now, of course I’m not taking about aggressive cardiovascular routines that truly challenge the body.

No, what I’m referring to are the activities that try to “put” you in a certain target rate… you know… the vaunted “fat burning” zone.

Listen to this:

Yes, it is true that your body burns more calories from fat when you are operating at a certain effort level like what is experience when most people are involved in activities like step aerobics.

However, what you truly miss out on are the “afterburn” effects that other types of exercises can provide. Most people lose any and all the benefits of a heightened metabolism within 30 minutes of finishing a step aerobic workout. Compare that to the 72 hour lift in metabolism that interval training and weight training can provide and you can now start to understand why many of the people that are actually on the workout floor subjecting themselves to more grueling workouts look and feel better than their “step aerobic” counterparts.

I’m sure you’ve seen all of the step aerobic DVD’s and tapes that go on sale in places like Walmart or even on TV…

Don’t waste your money.

Most people only do these tapes for a short amount of time and then they quit.


No results… it’s too convenient… it gets stale… etc.

Remember, your body is an INCREDIBLE assembly of systems and it’s ability to adapt to any given stimulus is quite remarkable. That being said, the other downfall of step aerobics is that you are always doing the same routines over and over again and you adapt.

Adaptation = NO RESULTS

There is one good thing about step aerobics though…

Most step aerobic classes are VERY SOCIAL and this social atmosphere actually helps people to continue their workout programs.

I like social programs and working out… the right social program properly formatted will give you incredible results.

Unfortunately, step aerobics really doesn’t fit the bill of what I would consider “proper formatting”.

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4 Day Workout Schedule for Building Muscle – Organize Your Training For Maximum Results!

Are you struggling to figure out the best way to structure your weight training? Do you want to build slabs of dense muscle but don’t know how to go about it? Do you simply need the right advice to go along with your hardcore work ethic and training style? If so, read on! You’ll find that the best workout schedule for building muscle is not all that long, complicated, or time-consuming, but it is hard!

Strength Leads to Muscle!

If you pick up a bodybuilding magazine these days, chances are you’ll read a ton of useless advice about how many sets and reps you must do to build muscle, or how much of a “pump” or “burn” you’ve got to feel in order to get the best results. Getting a pump is great, and it sure is important to figure out how many reps you’re going to do, but these aren’t what really count! The only way to build thick, dense muscle is to get STRONGER! Therefore, the best workout schedule for building muscle is to focus on strength on the basic movements.

Day 1: Squat for Mass!

That’s right, the squat. It really is the king of all exercises, and if you’re not doing it, you’re not making the most of your time in the gym. Not only will focusing on squatting give you big, thick legs, it will produce hormonal responses in your body that will make all of your muscles get bigger!

On your squat day, start out by warming up as much as you need to with light weight or even just an empty bar. Then, work your way up to one top set of 4-6 reps. Take a rest, lower the weight, and do 8-10 reps. Finally, lower the weight as much as you need to do a lighter but totally grueling set of 15-20 reps. Don’t wimp out! You’ll amaze yourself with how many reps you can get if you really dig deep and work through the burn. After squatting, pick 2-3 movements that build your legs and lower body. Your best bets are the leg press, weighted sit-ups, and your favorite calves exercise.

Day 2: The Big Bad Bench Press

It’s true you need to focus on squatting first and foremost if you want to get big, but everybody wants a big bench! There’s nothing wrong with that either, as the bench press is the best movement for building a thick sets of pecs, shoulders, and triceps. Just make sure your form is on point! Feet on the ground, upper back tight, and a strong, medium grip on the bar.

For your bench day, follow a similar protocol to squat day. Work up to a weight that challenges you for 4-6 total reps, and then keep lowering the weight and performing higher rep sets. You should do 3-4 sets total, depending on where you start. Take as much rest as you need between these sets, and always use a spotter! The bench press can be a dangerous movement if performed on your own.

Follow up your flat bench pressing with some type of incline press. You can use dumbbells, a barbell, or even a machine if you’re really fatigued from the first exercise. Then, do 2-3 movements for your triceps and shoulders. Good choices for triceps are skull crushers and press-downs, and the best exercises for your shoulders are front, side, and rear dumbbell raises.

Day 3: Bring Your Physique to Life with the Deadlift!

It seems that when most people devise their workout schedule to build muscle, they completely ignore the deadlift. This is a huge mistake! After the squat, the deadlift is the best movement for overall muscle mass development. It will give you a huge, thick back from top to bottom and a massive set of hamstrings.

The best way to deadlift is HEAVY! If you really put your all into the lift, you’ll amaze yourself with what you can do. Take a narrow stance and a strong, alternated grip, and rip that weight off the floor! As with the other two lifts, perform your main, heaviest set for around five reps. Then, drop the weight enough that you can get 10-12 reps. After this, it’s up to you – if your lower back can take it, do another set with lower weight and even higher reps or call it a day. Honestly, those first two sets are going to put some beef on you as it is! After deadlifting, do the same exercises you would after squatting – leg presses, abs, and calves.

Day 4: Row to Grow

If there’s one body part that truly makes a lifter look big, strong, and powerful, it’s the upper back. Having a wide set of lats and thick, dense traps makes you a seriously imposing figure, and it even helps your strength in other lifts like the bench press. Just because you can’t see your back doesn’t mean you shouldn’t train it! Make this last day of your workout schedule for building muscle count.

Start your upper back workout with the basic barbell row. Using a belt and straps if necessary, warm up and work up to 2-3 sets of 10-12 reps. It’s okay to use a little bit of body English and swing in the movement as long as you feel your lats doing most of the work. This exercise is the mainstay of your back workout, so make sure you focus on getting stronger at it!

After your rows, do pull-ups, seated cable rows, and pull-downs. For pull-ups, pick your favorite grip and set a goal for the total number of reps you want to achieve that day. Once you’re getting 50-60 total reps within just a few sets, start adding weight. Heavy, weighted pull-ups will give you some seriously diesel strength in your back and arms!

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12 Healthy Prostate Tips

Nowadays prostate disorders growth is becoming a more and more serious problem for men’s health worldwide. Small prostate dysfunctions can cause more dangerous diseases and even prostate cancer. By the official statistics data, prostate diseases cases quantity has almost doubled for the last 20 years.

1. Minimize alcohol consumption – alcohol drinks neutralize both zinc and vitamin B6 (which works for zinc absorption).

2. Drink low fat level milk and eat lean meat dishes – some researchers believe that saturated fats from dairy products and meats are factors increasing the risk of prostate cancer development.

3. Eat more soy – clinical studies demonstrate that the increasing estrogen-to-testosterone ratio as a result of aging is one of the key factors that impacts badly on the size of prostate gland. At least 2 ounces of soy per day will decrease estrogen levels in your organism and reestablish optimal balance of the estrogen-to testosterone ratio that is getting imbalanced at men age of 60 and older. Rich of soy foods are: soy flour or powder, miso, tempeh, roasted soy nuts and tofu (soybean curd).

4. Improve your circulation – use Kegel exercise workouts to improve a better blood flow for your prostate and urogenital organs. To perform the Kegel workout pull up all your muscles around scrotum and anus, keep them strained and then release. 10 exercises by 5-6 workouts per day will maximize the blood flow to your prostate gland tissue.

5. Follow healthy diet. Eat more fruits, berries and vegetables to provide your body with needed natural antioxidants and vitamins. Exclude from your diet saturated fats, sugars and cooked foods. Meals containing high levels of fat like meats or dairy products can raise testosterone levels that can cause enlargement of prostate gland and abnormal cells growth. Consume different vegetables, especially like cabbage, brussels sprouts, sauerkraut, broccoli and coleslaw. Consuming just 3 servings of vegetables per day can lower the prostate cancer risk by up to 45%!

6. Increase Selenium consumption. Selenium is highly needed to keep your prostate healthy. The foods containing good levels of Selenium are: eggs, cashews, brazil nuts, garlic, kelp, wheat germ, tuna, herring and other shellfish and seafood, cashews, onions and mushrooms, sesame and sunflower seeds, beef liver and kidney.

7. Have two or more meals with oily fish weekly, such as wild salmon (do not consume farmed salmon which is being fed with artificial feed).

8. Increase Zinc intake. Zinc consumption in amount of 15 mg per day helps for proper and healthy prostate functionality. Excellent Zinc sources are pumpkin seed in shell, oysters, nuts and beans.

9. Two portions of tomato sauce per week reduces the risk of prostate cancer. Cooked tomatoes break down their cell walls, allowing your organism to absorb antioxidant lycopene from tomatoes, which is very important for your body.

10. Use nutritional supplementation. Consume a quality multivitamin supplement containing the next microelements and vitamins to keep your prostate healthy: Vitamin A (25,000 IU), Lycopene (10 mg), and Vitamin E (1,200 IU).

11. Respect healthy lifestyle. Provide your body with sufficient amount of rest and regular physical activities. Regular exercising has been proven to ensure improvement of immune and digestive systems, body circulation and cleansing of body toxins and waste. These activities also act for prevention of obesity, as an obesity is considered as one of bad factors increasing risk of cancer and other diseases. Systematic exercising can also reduce the risk of prostate gland getting enlarged.

12. Reverse body damages. Following a stressful lifestyle for years causes many damages to your body. To help stop and reverse these harmful processes use Ayurstate – proven ayurvedic herbal supplement for prostate health. Ayurstate contains more than 2 hundreds of natural ayurvedic phytonutrients that act on molecular level to restore and heal damaged body tissues, provide rejuvenation of your prostate gland, decrease levels of prostaglandin and polyamines. This herbal remedy also effectively stimulates your urogenital system’s smooth muscles and reduces uretra and prostate gland inflammation. Developed basing on ancient Ayurveda medicine principles, Ayurstate causes no clinically known side effects and treats not only just symptoms, but deep inner causes of prostate disorders.

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Inner Thigh Exercises For Women

Here are some quick and easy inner thigh exercises for women that’ll tone, shape, and basically give you sexy legs. Warning: You may actually start to enjoy working your legs.

Inner Thigh Exercises For Women

1. Wide Stance Squats

Take a barbell and put it across the back of your shoulders (you can also take a dumbbell and hold it between your legs). Then just squat down until your upper thighs are parallel to the ground. Doing 5-6 sets of 8-12 repetitions is ideal to bring out nicely toned inner thighs. I recommend you do this twice a week.

2. Jumping on a mini-trampoline

Jumping on a mini-trampoline works your whole thigh, but if you jump with your legs farther apart you’ll focus more of the exercise on your inner thighs. Simply jump on a mini-trampoline for 20 minutes a day.

Wait, you’re thinking, great I don’t have 20 minutes a day. Ok, fair enough. Do this then… jump on the mini-trampoline during tv commercials. A typical 1 hour tv show has 20-22 minutes of commercials. So there you go.

3. Wall Squats

This version of squats allows you to squat without having to go to the gym and without having to use weights. Find a wall and place your feet about 18 inches from the wall (from your heels). Place your feet about 30 inches apart, a wide stance. Now just squat down until your upper legs are parallel to the ground.

I recommend that you do as many repetitions of this as you can in less than 5 minutes. So this will have a good cardio weight loss effect to it.

Give these inner thigh exercises for women a try for a few weeks and you’ll notice that your legs will look a lot more toned and slimmer.

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How Many Calories Does Zumba Burn?

Have you tried to lose weight recently? Are you tired and confused by all the different “CARDIO” styled dance classes?

Well there’s hope for you yet! Meet Zumba Dance…

Zumba Dance is a blending of Latin and International music dance themes creating a vibrant, successful fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.

ZUMBA utilizes the principles of interval training and resistance training to maximize caloric output, fat burning and total toning.

It is a blend of body sculpting dance movements and easy-to-follow dance steps.

So how many calories does Zumba burn?

An average class can burn from 500 to 800 calories! You can of course burn more or less depending on your intensity and fitness level. Your Zumba instructor will work with you to get the maximum results… fast. Hows that for different! Better than exercising at home listening to some boring cd … right?

Along with the Zumba dance classes it is important to follow these fat loss, fool-proof nutrition tips that will maximize the amount of calories you burn:

* Eat veggies – Mix and match fresh veggies for variety. They are full of fiber and will help you burn more fat.

* Snack – Go ahead just snack on good stuff, like nuts (especially almonds) veggies fresh and dried fruit.

* Nuts – Almonds, macadamia nuts, hazelnuts, walnuts and pecans are great for you. Spice up that yogurt and salad by throwing a few in.

* Steel cut oats – Cook a ¼ cup with 1 cup of rice milk (trust me its delicious and you wont need sweetener) for breakfast

* Protein – Protein is a fat burner. How you ask? Well your body burns more calories digesting protein than eating any other type of food. Eating protein also prevents muscle loss when dieting.

* Yogurt – Will help you lose weight and at the same time protect your muscles. Yogurt is also a simple & convenient snack. It is also high in protein.

Follow these tips attend as many Zumba classes as you can and you will quickly maximize your calories burned.

So how many calories does Zumba burn? Follow these tips and you will burn enough to have that body of your dreams!

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Kettlebell Exercises – A Workout For Weight Loss Training

The kettlebell is a primal piece of workout gear. It’s a cannonball with a handle, plain and simple. There are a variety of weights and sizes to choose from, and there are even a few lines of “rubberized,” colorful kettlebells due to the growing popularity of kettlebell workouts in southern California.

But what are kettlebell exercises good for? Strength and weight loss training to begin with. Kettlebell training incorporates fluid, intense motion to work the core, lower back, lower body, and shoulder muscles. It combines the endurance of a cardiovascular workout with the power of strength training. It requires concentration and body control. A kettlebell workout can be a rewarding training method for weight loss and strength, but it is not for the “casual gym dweller.” Following are three basic kettlebell exercises to get started.

The Swing

Every activity has a basic move. The yoga beginner learns the downward dog, the tap dancer learns the single time step, the boxer learns the straight right, and the kettlebeller learns the swing.

Lower your body to a squat position: feet at shoulder width, weight on heels, shoulders back, kettlebell between legs.

Grab the kettle bell with both hands. Rise upward while pushing your hips outward. Use your core to swing the kettlebell out and upward. Assist with your lower body and shoulders, but do not use your arms or rely on shoulder strength to swing the kettlebell. Legs and hips are the driving force of the motion.

Once the kettlebell reaches its zenith, now you can actively use your shoulders to return the kettlebell to the beginning position.

Clean and Press

Once you’ve got the swing down, this is the next kettlebell exercise to master. Perfect for weight loss training, the “Clean and Press” begins with the basic swing, but then transforms into a press once you bring the kettlebell to your shoulder.

Start with a basic swing, but keep your elbows tucked in as you bring the kettlebell up.

Once the kettlebell reaches shoulder height, drop back to a half squat. Bring your elbows underneath the kettlebell as you dip down.

Now press the kettlebell above your shoulder, rising to a stand, and finish with the kettlebell raised above your head.

Slowly lower the kettlebell and swing back to the squat position.

Turkish Get Up

This kettlebell exercise is for the advanced kettlebeller. It’s basically a complicated way of standing up. But it utilizes a wide variety of muscles, more strength than weight loss training, but definitely a great addition to the oeuvre of kettlebell exercises.

Lie on your back, and hold the kettlebell straight up with your left hand, elbow locked.

Prop yourself up with your right hand. And pull your left foot toward your buttocks.

Plant your right knee on the ground. Follow through by placing your left foot on the ground. You should be halfway into a kneeling position at this point.

Finally, stand up. Keep in mind, your elbow should be locked for the entire exercise and you should keep your eyes on the kettlebell the entire exercise as well.

Mastering the Turkish Get Up can take some time, but it can drastically improve your weight loss training regiment.


For videos demonstrating the correct methods for all of these kettlebell exercises, take a look at this kettlebell workout article.

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