Archive | Workout

Pros and Cons of Circuit Training Workouts

For sure, every person would love to enjoy sumptuous food laid on the table. Somehow every person also loves to shed their excess fats in the body. Bulging tummy and fatty limbs are not so-sexy, so the best solution is to:

• Get the proper diet for weight and fat reduction

• Perform daily exercise to burn the excess calories

For sure, it is entirely different if you love to gain weight and loss fats. Most of the time, some people associate weight gain with excess fats. While it is true that fats can increase our body weight, protein can also do the same. The latter is desirable as it signifies a healthy body while fats, as you know it, is dangerous to health.

As for the exercise, one of the most recommended is the circuit training workouts. It is a form of exercise that entails the performance of intensified aerobics as well training workout to enhance endurance and resistance. The term ‘circuit’ refers to a series of work-out for the different parts of the body. Circuit training workouts sound good to those who want to keep their body in tiptop shape.

Circuit training workouts have the advantages and disadvantages too. To wit:

Advantages:

• Provides a total exercise program for the whole body

• Does not require expensive exercise equipment

• Can be done in groups, with the more experienced ones helping those beginners and with the supervision of the fitness instructor

• Can be customized according to your preference

Disadvantages:

• This work-out targets weight loss through fat burning. This is not the kind of work-out for those who are building weight through muscle toning

• As this work-out is typically done with groups, and there is tendency that there might be some who cannot go along with the routines and may also not be able to execute the exercise properly.

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How To Recover After A Skateboarding Session

If you’re like me, you love to skate. A two to three hour session at your local park isn’t uncommon, and it leaves you feeling amazing. People skate for all types of reasons, but it goes without saying that the health benefits you stand to gain from skateboarding like feeling amazing after exercise, and the challenge and rewards available make us keep wanting more. The problem I face, and a lot of other skaters face is the soreness and aching after a session. This can be especially apparent the next day. Some skaters deal with it differently than others. Some people seem immune to the pain and can wake up every day and go skate like crazy, no matter how beat up they got the day before. For the rest of us, here are some solid tips to getting the most out of your skate sessions without feeling beat up the next day.

Skate more often: It may seem counterintuitive at first, but skateboarding is like any physical activity. If you don’t do it for a while then your body has a harder time getting used to the abuse. Some people live in a climate that is cold and rainy during the winter, so they stop skating for a few months until it gets warm again. Then come spring time their body isn’t used to all the banging around and goes through a phase of soreness for a while before it can adapt itself again. If you ride your skateboard more often, your body will stay adapted to the abuse, and it won’t hurt as much after a session. This doesn’t mean going out every day to jump down a 20 stair because you’ll get better at it. This kind of abuse can lead to serious injuries, but if you skate a little bit every day, and work on progressing through your learning curves while maintaining a positive attitude, you will have a better time and get more enjoyment out of it.

Stretching before and after your sessions: It’s easy to get in a couple of toe touches and butterflies just after you start skating hard, and just after you stop skating. In fact, if you don’t make time for stretching, you will have to make time for injuries and soreness later on. Pro skaters do it all the time. They have to compete, film, and jump down huge things all the time to make money, so they learn from the best physical trainers in the world. Those physical trainers will teach you first that in order to avoid injuries while working out, you must learn to stretch. If you haven’t stretched much recently, it’s OK. Start now, and take it slow. Stretch in the morning when you wake up, in the afternoon, just after you get warmed up skating and just after your skate sesh, then stretch again before bed. This much stretching throughout the day will make your body loose and limber, and will help blood and oxygen flow through your muscles and joints, repairing them faster. It’s also a great idea to stretch your upper body like your neck, back and arms.

Doing a warm-down: Just as warming-up is important in skating to ensure you don’t fall when you first start skating, warming-down is important to ensure your muscles have a moment to decompress. To do a warm-down, do some light walking. I usually walk around the skate park after I’m done skating. This can be combined with filming your friends or taking pictures if you’re a photographer. It will help get the blood flowing to your joints for some added recovery.

Eat or drink lots of protein after a sesh: I read lots of blogs and forums about people looking for the best recovery methods, and this one is the same throughout. You must eat or drink lots of protein, 30-50 grams, immediately following a workout, along with coconut water or Gatorade. Your body needs the protein to rebuild the muscle, and the energy drink will replenish glycogen levels and raise insulin levels. Insulin can help restore muscle proteins by inhibiting protein breakdown and stimulating protein synthesis. Since I am vegan, I recommend a plant-based protein shake. You can find these at your local sprouts, whole foods, or online at Amazon.com. Granted, they aren’t cheap, but if you really don’t want to feel as sore after a skate session, they might be worth a try. Also, eating or drinking potassium rich substances after a workout will help replenish spent reserves. Coconut water has lots of potassium in it, making it an excellent post workout drink. I get mine at the local 99 cents store to save money. Make sure to get the one without any added sugar. Your body also needs things like sodium and calcium to refuel muscle energy. Bananas and sweet potatoes are great sources of potassium, sodium and calcium. Add these to your post-skate session meals and you’ll feel better in no time. Also, grapes and cherries have antioxidants in them that help your body relieve soreness in your joints. Another tip is to take fish oil or flax seed oil pills. The omega-3, 6 and 9 do wonders for lubricating your joints.

Get better sleep: Sleep is essential to rebuilding muscles, joints and tendons. If you stay up late partying or watching TV after skate sessions, you won’t get the benefits that sleep offers. To make the most out of your Z’s, get at least 8-9 hours of sleep every night. If you’re like me and have trouble falling asleep, you can try to take an herbal supplement like melatonin or valerian root (I found a supplement called ‘relax & sleep’ at my local Dollar Tree). Drinking a hot cup of chamomile tea will also help. Additionally, committing yourself to a ‘technology-blackout’ after 9 pm every night will help you get to bed easier. Whatever it takes, get the sleep you need to recoup and you’ll be able to skate every day at to your fullest potential!

Reduce stress: Acute stress, like the type you get from exercising, is good for you. Chronic stress, like when you don’t get enough sleep, or when you have a paper due at school, is not good for you. To recover completely from your skate sessions in the fastest way possible, make time to do stress-relieving exercises like short hikes, hanging out with friends, and riding a bicycle. These are all things known as active-recovery, and can go a long ways in helping you recover mentally from a hard skate session. Getting social with good friends and laughing are the best ways to relieve stress.

Ice, then take a hot bath: Icing your ankles after a skate session for 10-15 minutes, then bathing in hot water will relax your muscles and make it easier for them to recover the next day. The icing reduces swelling that might happen if you landed on your ankles really hard, and the hot water relieves the tension in your muscles making it easier for blood to move through them. Combined with an after workout stretch, icing and a hot bath can be an excellent way to recover after a skate session.

Body weight squats: Doing proper body weight squats during the day and between skate session will strengthen the connective tissue around your joints, and in effect you’ll have more stability around the joints in your ankles, hips and pelvis. First you’ll want to learn how to do proper body weight squats.

I hope these tips help you have more fun with skateboarding. No doubt it can be very painful at times, but it’s overcoming our personal challenges and getting the reward of rolling away from a trick that make it all worth it. I love skateboarding, and I’m sure you do to. That’s why if it was up to me, I would skate all day every day. However, as we age our bodies don’t recover as quickly, but if you take these 5 tips to heart, maybe your recoveries will be faster, and you’ll be out skating again in no time!

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Why You Shouldn’t Skip the Warm-Up and Stretching in Insanity Workout?

In this post I am going to describe two essential exercises in every Insanity workout, in which you should not underestimate its importance for your own safety first, and in order to perform the workouts in the most efficient way, they are the warm up and the cool down stretching.

Warm-up:

Put it this way, I am a 20 years old male, and while doing the exercise in the warm-up I checked my heart rate and it was 165 bpm (beats per minute) this is according to medical facts is about 85% of my total max heart rate, and believe it or not I was still in the warm-up phase, the real exercises did not even begin yet. During the real workouts itself, I took a lot of rests in the middle, but that is completely normal for anyone if he is doing the exercise for the first time, as the instructor (Shaun T) says.

The following bullets mention the plyometric cardio circuit warm up exercises, you do these exercises 3 times, no brakes in the middle, and make sure that you begin slowly, then each time you complete this interval you push yourself more, until you reached the 3rd interval when you push yourself to the maximum.

  • Jog
  • Jumping Jacks
  • Heisman’s
  • 123
  • Butt Kicks
  • High Knees
  • Mummy Kicks

After you have completed these 3 intervals, you should be pouring a lot of sweat, and that’s the main goal of the warm-up, is to prepare your muscles and lean them for the insane following exercises, in order to prevent injury. You can take now a sip of water for 30 seconds, but remember that you should not stop moving.

Cool Down stretching:

The second part in this brief post is the cool down stretching, many people overlook this part of the workout or don’t do it right, but I think it is a very essential exercise after the intense exercises you do in Insanity workout. It is medically advised that if you are doing some sort of intense exercise for a long period of time, it’s not good that after you finish that you immediately stop.

Many people think that stretching is only important before you do an exercise, but stretching should be done before and after the workout. Stretching is important to prevent cramps in your muscles, because after you exercise your muscles are very warm, and the muscles cannot immediately return to its normal temperature, it takes time, and in this time you should do some sort of soft exercise, and not just because stretching is an easy part of the workout that it should be skipped.

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How to Plan a Barn Dance

Barn dances have become very popular for all kinds of events from wedding receptions through to corporate events, birthday parties and village fetes – even prom nights!. I believe their popularity is due to the fact that people of all ages enjoy these events equally. Here is my guide to planning and running a successful event.

The Venue

Barn dances rarely take place in barns, so there is no overpowering need to go and find a friendly farmer and get him to lend you his barn. In fact barns can make very poor venues (unless specifically prepared or designed for such events) as there are often no amenities such as toilets etc. They can also have a tenancy to get a little cold and they can be quite dusty when the dancers start to kick up the dust from the floor unless the barn has been meticulously swept and cleaned beforehand. It is sometimes better to pick a venue such as a village hall, school hall or a large hotel. If the barn dance is for a wedding then a room in the hotel where the wedding reception is being held is usually the norm. The band will also need room to set up their equipment. Ask them how much equipment they have and how much room they will need. You wouldn’t be able to get say a five piece band with a drum-kit onto a stage that is only designed for a duo. Always make sure that there is ample room for the dancers to dance. A barn dance will need a bigger dance floor than a disco. Ask the venue how large the dancing area is.

Choosing a band

Most barn dance bands have a website these days where you can hear snippets of their music or see videos of their live performances. Choose your band to suit the occasion and the likely taste of your guests. Remember that a barn dance band also has to be listened to as well as danced to.

Barn dance bands come in an array of different forms from the traditional accordion, guitar and fiddle arrangement to the more rock and roll type electric barn dance bands. Most bands will sing a song between the dances so that there is always some entertainment throughout the dance. The more rock and roll end of the bands will usually have a few rock and roll numbers for the end of the night and be able to “mix things up” a little to suit everyone.

When choosing a band it is true to say that you get what you pay for. Do not choose on cost alone. It may be better to pay more than you expected to get an evening that everyone remembers for all the right reasons and not the wrong ones. Nearly all barn dance bands come complete with a caller, but always remember to ask if this is the case. Make sure your bands equipment is PAT tested and the band has Public Liability Insurance. This is becoming obligatory in many venues and all barn dance bands should carry such insurance.

Catering

Most dances have some form of food for the guests. It can be a simple buffet, a hotpot or even a hog-roast at a larger event. The food break is usually planned to be about halfway in the proceedings. So if the dance started at 8pm then the buffet would start to be served around 9.30pm. Some venues insist you use their own caterers. Check on this beforehand.

You will also need a bar at your event. There are exceptions such as church socials etc where this is deemed inappropriate. Ask if the venue has a bar or whether you will have to bring one in to cover your event.

What happens during a barn dance?

The band will arrive in ample time to set up their equipment for the barn dance and do a preliminary sound check to make sure all is well. Although the dance may have been designated to commence at a certain time a band cannot perform if not enough people are there on time. This is something that always needs to be taken into consideration.

Before the evenings entertainment commences, the Caller will contact the organiser to do a final check on the start time, and the timing of any breaks etc. It is usual for the band to perform two separate period with a break in the middle.

During the dance your guests will be requiring a few rests between the dances.Most bands entertain with songs between the dance numbers to ensure that there are never any awkward silences. During the interval, between their first time of performance and the next, the band usually provides background music on their sound system. If not, then the venue can usually provide this for you.

If a buffet or hot food is to be served during the night, the interval is usually the best time for the refreshments. This is also often the time organisers to make any speeches or give any gifts or prizes.

Make sure your bands equipment is PAT tested and the band has Public Liability Insurance. This is becoming obligatory in many venues and all barn dance bands should carry such insurance.

When the performance commences, the Caller will invite the guests on to the dance floor and will “walk through” all the barn dance moves before the actual dance begins. Following commencement of the dance, the Caller will continue to call out the moves throughout the dance (so no one needs to have a good memory). And remember, mistakes only add to the fun and jollity!

Barn dances can be great fun for all ages. Enjoy planning your event!

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How to Get Six Pack Abs While You Sleep?

Yes, I have had my coffee today, and no, I am not on drugs! It’s true! You can build six pack abs while you sleep! Read on and let me show you how.

In order to get six pack abs, what is it that you are first going to have to do? That’s right, you are going to have to lose belly fat and of course, total body fat in order to have your six pack abs revealed. This is one of the greatest misconceptions when it comes to getting six pack abs….people thinking that all they have to do is crunches and voila, you got yourself a six pack! Wrong!

You have to lose belly fat first. Want to now how you can lose belly fat…even while you sleep, so that you can start having your six pack abs revealed? Drum roll please…..focus on building lean muscle and increase the intensity of your workouts.

When you build lean muscle and intensify your workouts, you will burn off a crap load of calories…and will continue to do so….even while you sleep!

The quickest way to build lean muscle and intensify a workout is by super setting your workouts. This would be you switching between two different workouts simultaneously until 3-4 sets are done. For example, if you are working out your arms, you would do one set of dumbbell curls, then without resting switch over and do triceps pull downs, and repeat this cycle until 3-4 sets are done for each workout.

By doing this, you are basically combining both cardio and weight training in one. Trust me, your heart rate will be running on full speed and you will be sweating your butt off! With doing this type of workout, you will increase your metabolism, burn off fat faster, and burn calories even while you sleep. The end result, a low body fat percentage, and your six pack abs will begin to show!

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Want A Bigger Penis? 3 Deceptive Tricks To Make Your Penis Appear Bigger To Her During Sex!

Women have always denied how importantly they regard the size of a man’s penis size when it comes to sex. But the truth according to surveys done on women is that the male organ’s size is indeed a critical factor which determines how well a man can satisfy her desires in bed.

It is no surprise why most men are concerned over how well-endowed they are. Some men even go as far as getting their male organ surgically enlarged to improve their “masculinity” in front of their lovers.

But in reality, there is no need for you to spend a fortune on having a surgery done to increase your penis size. There are far easier ways for you to have a more prominent-looking manhood.

Here are 3 very simple but clever tricks that will help you get a bigger-looking (and definitely visually stimulating) penis!

a) Trim down the forest

One of the first steps you should take to make your penis appear bigger in size is to give your pubic hair a good trimming down. Make sure you use a safe pair of scissors, preferably with a blunt end, to give your pubic area a haircut.

Trimming down your pubic hair is not just a way to make your manhood appear neater and more visually stimulating. By lessening the amount of hair around your penis, you would also expose more of it to make it look bigger in size than before!

b) Get a good workout

If you are a little on the heavy side, get started on some simple workouts to shed some weight. Exercising to get rid of that extra pouch you have in front helps to expose more of your penis, giving it a few good extra inches of size.

Exercising works for you in two ways. Not only will it eventually give you a bigger penis size, but will also leave you looking fitter and trimmer, and definitely more sexually attractive to women in bed!

c) Go hot in the shower

Another very sneaky trick you can use to give you that extra size just before having sex is to hit the shower and turn the water to HOT. Yes, a long hot shower will help to expand the blood vessels in the male organ and draw more blood into them, making your penis expand in size!

Give these 3 tricks a try from today. I can assure you that it is much safer to start trimming your bush, losing weight, and go for a long hot shower, than to suffer through an expensive and painful surgical procedure to make your penis bigger.

Want A Permanent Solution For A Bigger Penis Size?

But what if you want a bigger penis for good? You most definitely do not want to spend the rest of your life hitting the hot shower just before having sex, just to get a bigger manhood size.

If it is a permanently bigger penis that you want, why not start doing some exercises to it!

Exercising the male organ helps to increase the capacity in which it stores blood in its blood vessels. By allowing more blood to enter your penis’ blood vessels, your penile tissues are forced to expand even more, giving your penis a natural increase in size.

It really is not difficult to do these exercises to make your penis bigger. All you need are your hands as tools to perform the exercise routines, and just a few minutes of free time each day.

No, penis exercising will not instantly make you better endowed down there. It will not magically add 3 or 4 inches to your penis size and make you a beast in bed.

But with just a few weeks of simple exercising, you should be able to get a bigger penis size that remains for good!

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The Ultimate Lose Belly Fat Workout For a Smoking Hot Body For Summer

So, you’ve got your sneakers laced up and you’re ready to burn a massive amount of calories and shrink your fat cells. That’s an awesome feeling to be on the verge of making a difference for your health, but do you know what to do to get the best results from your efforts. If not, give the ultimate lose belly fat workout a shot.

The ultimate lose belly fat workout requires you to select a few different cardio exercises as well as a few strength exercises and combine them in circuits. You can use any exercises you like, but consider some on the following lists to get you started.

Cardio

* Step up and down on a step or bottom stair for a minute

* 30 jumping jacks

* Jog in place for a minute

* Raise knees and tap with opposite hand, rotating for a minute

Strength

* Crunches

* Full sit ups

* Various dumbbell moves

* Push ups

* Bench dips on a chair

There are many other exercises that can be used in both of these categories. You can find them easily by doing a search online for additional moves.

To complete the ultimate lose belly fat workout, simply pick one cardio move and several strength moves to form a circuit. Do one set of each exercise in the circuit with no pause in between. The point is to get your heart rate up and go straight from one exercise to the other. Ideally, make up three or four circuits with four or five exercises in each.

By combining strength exercises with a cardio move you will keep your heart rate higher than just lifting weights alone. The result will be a higher calorie burn which forces your body to dip into stored fat reserves, given you are eating less than you are burning throughout the day.

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Increase Penis Size Naturally – How the Towel Hang Can Make Your Penis Bigger, Thicker & Stronger!

If you are looking for exercises to make your penis bigger, then you have just stumbled across a goldmine! There are a wide variety of exercises that can naturally increase the size of your penis. However, in this article I would to introduce you to the 3 easy steps of “Towel Hangs”, which will not only make your penis bigger, but far stronger and thicker too!

1) This is one penis enlargement exercise that does NOT require lubrication. In actual fact you are not even going to use your hands for this exercise once you massaged yourself into a full blown erection. Sit down on the edge of a chair or the toilet seat.

2) Place a small towel or cloth over the top of your erect penis. The idea is to tense your penis and PC muscle in order to lift the towel a little. Then relax and allow your penis and towel to gently drop down to their starting position.

3) When you initially start using this penis exercise aim for 25-50 repetitions. You can gradually increase your reps as your member gets stronger. You can also try this exercise with a bigger or wet towel to make it harder. If ever you feel any pain while performing towel hangs, stop immediately.

Towel hangs have 2 major benefits. Firstly, the majority of us guys have “untrained” penises. If you think about it, we never exercise our manhood in any way apart from during sexual intercourse or masturbation. Therefore, it would be right to believe that all guys have hugely underdeveloped and extremely weak penises. Imagine if you never exercised your body and stayed in bed all day, every day! Sorry to tell you this guys, but this is exactly what you have done to your manhood over the course of many years!

So initially you should notice that towel hangs will improve the strength and appearance of your penis. Your member should look far more muscular, you may even notice far more veins than usual. Your penis may even feel heavier. The increased amount of blood flow that has passed through your penis will stretch and extend the ligaments and tissues. This will eventually make your penis bigger. Just by performing towel hangs alone many men have reported gains of half an inch in length and girth of their penis within a relatively short space of time!

Secondly, your sexual stamina should improve dramatically. You are mainly exercising the PC muscle during towel hangs. This is the exact same muscle that you squeeze to stop yourself from urinating. As this muscle becomes stronger you will find your ability to stop yourself from ejaculating has increased astronomically!

So if you want to make your penis bigger and stronger and improve your sexual performance no end, then guys I suggest you start using towel hangs!

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And1 the Professor, Or How to Increase Vertical Jump

In case you didn’t know – the skinny 5’10” guy from the And1 streetball squad called The Professor who is well known for his outstanding ball handling actually can dunk! And right, he is white!

As many outstanding ball players Grayson Boucher aka The Professor has a fix workout he sticks to.

“Everday I’m in the gym for a minimum of 2 hours. I’ve been getting up at 5am everyday lately knocking my basketball workouts out early in the morning. Then I run 2 miles and lift for about an hour. Too me, whatever you put into working on your game is what you get out of it. Its all about your time investment and dedication. When I go to the gym its not going to ever be some sweet ass workout. You can’t just go to the gym and shoot around casually and expect to improve. I get up at least 500 every time I’m in there and go hard with full court dribbling drills, then end the workout with some free throws. When I run 2 miles I try and keep one hard pace the whole time. Right now I get in 2 miles at 1330, which is tough to get done every morning, but when you start seeing results you begin to like it and go harder. I used to lift for bulk and got heavy at one point and found that quickness is more important for me then bulk weight. This year I’m concentrating on working my legs harder then I ever have before, because my goal for this upcoming season is to dunk on the regular.” – The Professor

In case you ask yourself which exercises will make your legs stronger, here are a couple:

Jump rope:

Almost every NBA player uses this “old” exercise. Jumping rope is a great way to build stamina, and work on your leg strength. In addition, it builds jumping ability (explosiveness, calf strength, etc.).

Wall sits and squats:

These exercises will help you build leg strength, which is a key component of athletic fitness, and therefore jumping ability. Remember to only use a weight that is comfortable for you, and to always have a trainer or training partner work out with you.

But remember that vertical leap is part leg strength and part explosiveness. And the explosiveness part is the more important of the two. Just like The Professor said it, it’s not about the size of your leg muscles, or how much weight you can put up in the gym. It’s about your athletic ability, coordination, and your ability to explode up and off the ground.

If you seriously want to improve your vertical and look for concrete exercises, I highly recommend The Jump Manual:

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BODYBUILDING & "Paralysis Through Over-Analysis" or "Don’t Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here’s what I have noticed.

“There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition. I try and get their mind back to reality. Don’t over-think bodybuilding!”

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru’s, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it doesn’t seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge doesn’t convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is “the best” routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create “paralysis through over-analysis” where the bodybuilder is actually paralyzed from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Don’t miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone. Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lowering body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU! A well thought-out nutritional supplementation program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantial results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition. A healthy diet followed over time with consistency is all that is required for building muscle and losing fat. Constantly changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training. The biggest mistake you can make in weight training is to continually keep changing the workout program. Train hard, train heavy and safely and on a continual basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It’s that simple.

Over-thinking supplementation. Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude toward life and living.

Want success? Start doing this today. Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you’ll realize dramatic gains in muscle size, definition, fat loss and overall great health

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