Tag: Workouts

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Like so many people out there, I'm sure you're looking for a change? Want to fit back into your old clothes or perhaps buy some new ones that look great? Are you so god damn sick and tired of being overweight and not just want … but NEED a change?

There is actually a way that does not take hours and hours and hours a week and you can really achieve the fitness Utopia of being able to burn fat and build lean muscle at the same time … and that is a Tabata Fat Burning workout ! And they only take around four minutes!

So here's the basic strategy of Tabata workouts!

You're going to do twenty seconds– yes, you read it right, a mere twenty seconds– of really, really, really intense aerobic exercise. No mucking about here, I really do mean intense. Intense enough so that you are definitely huffing and puffing! But the good part … after that 20 seconds you're going to stop and do positively nothing in any way for a whole ten seconds!

Then you're going to repeat the exercise, again at high intensity, for another 20 seconds. Then again you get ten seconds to get back to feeling like a normal, everyday human again. 10 second rest period done and once again you'll be doing that maximum intensity work for twenty more seconds. Then you guessed it … when the timer gets off, you catch your breath– for another ten.

Now you just basically repeat with this rhythm, until you've done a full 8 rounds of twenty-second bursts of fat torching radically intense exercise!

Generating The Anaerobic State

Previously, fitness experts have recommended the "fat burning zone," which, essentially translates to 1 hour of constant cardio, such as, that on a treadmill or exercise bike.

This moderate systematic cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.

Anaerobic essentially means "without oxygen," where you will be heaving for breath, so much so, feeling like you just can't catch your breath. This has now been scientifically verified as the ideal zone for fat burning, boosting endurance and stamina and also strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat.

This is called High Intensity Interval Training, commonly known as HIIT and Tabata is among the most well-known and widely used protocols to create this anaerobic state. Kettlebell training can achieve it too, but, a Tabata Fat Burning Workout really takes it up a few notches and features some of the most gut wrenching, breath catching moves with the shortest workout time that produces maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over. And that my friends is what you want!

EPOC And Metabolism

The technique of interspersing short recovery periods with maximum effort allows the body to push itself over and above its identified threshold, which initiates a chemical response and neuro-endocrine reaction.

Lifting the metabolic rate is the key to burning body fat! Contrary to what many people focus on, the goal is not so much the calories or fat burned during the workout, but, what is burned continually after the workout.

And the only way to use carbs as energy throughout the workout is with intense intervals that lift the resting metabolic rate. During very intense bursts the heart rate soars and as you struggle and gasp for air you will typically react by taking in more oxygen in the rest periods and this extra oxygen is what will raise the metabolic rate. This process is known as excess post-exercise oxygen consumption (EPOC).

How To Choose The Right Moves for Your Tabata Fat Burn Workout

Like all exercise, it will depend upon your personal physical state and what you're comfortable with. The type of exercise you do for a Tabata session needs to be one that you are very used to, and very good at.

Nevertheless, if you're not good …

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The road to getting yourself fit and healthy should not be daunted with complicated or difficult routines. It should be an easy road with choices and variations to achieve your desired results. Unlike joining a marathon or being a competitor in sport competition such as bodybuilding, you do not need to over-kill with your exercise fitness workouts. The basic trick here is to continue doing something that can keep your heartbeat going and makes you sweat.

Most importantly, you need to enjoy the fitness routine and workout no matter how tiring they are. This is because once you start to hate it, the more the chances of you having a burnout and giving up halfway. And we don’t want that to happen because everyone should get themselves in shape. The best thing is, because of the variety of fitness workouts available, that you can be assured that you will able to find something you will genuinely enjoy doing. We are now going to explore some of the different types of workouts that are available for you to choose from.

Bike Riding

Majority of adults nowadays stopped riding bicycles since they were young. What they do not realize is that biking is actually a very good form of workout. Furthermore, when you are riding you can feel the freedom as you breeze through the wind that is blowing through the hair. Your whole body is having a great workout as your legs are pumping and your heart is beating strongly as well. You can begin by purchasing an exercise bike or sign up for a fitness program in a nearby gym. It is definitely a fun way to work out whether you are doing it solo or in groups.

Team Sports

There are many different kinds of sports available for you to join. Some of them include playing soccer, basketball and even softball. You may want to start looking for the local amateur sports associate or league and see whether you can sign up as a member or not.

It is fun and a great form of exercise and you may even make new friends. With the same interests and goals in mind, you will find yourself having a good time as you get into shape. Each sport allows you to develop different skills as you play more, some skills are even those you never thought you would ever have.

Walking

A simple and yet effective daily workout you can try is to walk. Walking can be a good fitness workout and a great alternative for people who felt that the above activities seemed too much for them to handle.

You can start by walking around the block or garden a few times each day after dinner, or even alight one bus stop away from your house and walk home. Soon your metabolism will increase and you will find yourself trying one of the above mentioned exercise fitness workouts.

The important thing is that whatever you try, you have to do it regularly and be consistent about it. Devote about thirty minutes or one hour per session for several times each week in order to attain better results. Whether you are simply trying to lose that few extra pounds, looking to build up your stamina or even if you are simply looking for ways to let off stresses, you will see results if you put your heart into it and stick with your exercise fitness workout.

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Source by Roy Forchet

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The first words that come to my mind when it comes to describe military workouts are smart fitness, smart diet plan and smart people. I must say that I was always a great admirer of the military workouts. Better said, I admire the incredible top fitness shape you get from these total bodyweight workouts. If you are interested in building a fat-free, lean, muscular and buff body, the following lines will help you understand what to do to get your impeccable physique.

Whether we talk about the Army workout, Navy workout, Special Forces workout or Marine workouts, they all have in common a few things. First, the military workouts are overall body-development programs. They will get you an incredible lean, muscular and fat-free physique. These are total bodyweight fitness routines that will develop and strengthen all your muscles. They include all the group muscles that often go ignored, such as neck, forearms, calves and rear delts. The result is a very harmonious body with the right proportions.

Second, all of these military workouts are bodyweight routines. The cool thing about training using your body weight is that you are in tune with nature. A gym machine will only strengthen a certain muscle, in complete isolation. Therefore, the other body muscles remain as weak as they were before. The strong, lean and buff muscles we get from the bodyweight routines are so much more healthier and powerful. The explanation is that these exercises strengthen our entire body from the core. When we do one of the military workouts mentioned before, we work our entire body, the muscles, the organs and the glands.

Third, the military workouts are proven fat loss workouts. There is no better way of building a fat-free, harmonious, athletic, buff and toned body than using our own body weight as the resistance. A quick glance at the bodies of soldiers or gymnasts will show us just how muscular and fat-free our physique can become when using such a training program.

Fourth, military workouts are high-intensity strength training routines. These bodyweight routines are not just for the army, navy or special forces. However, that doesn’t mean they are for everyone. You have to be in a decent physical shape to enjoy such an intense training.

Last summer, I trained for three weeks with a navy SEAL instructor and I have to say that it was hard and very intense. Nevertheless, it was not as extreme as I thought it would be. Why was I able to complete my training sessions? Only because I was in good physical shape due to my previous training. I have to tell you that the fitness training I followed the last 16 months is actually quite similar to the navy workout. It is designed to be ideal for busy people, but due to the fact that it is short and intense, the results are stunning. Since I started the program 16 months ago, I lost more than 50 pounds of body fat and I got the lean and muscular physique that I always wanted.

Anyway, because of the similarities, I dug deeper into the subject and found out that the bodyweight fitness program I successfully follow, it was actually adopted, in its advanced form by the Army. Special congrats to my friends, Steve and Ross. Although they were overweight at the time, I helped them train for four months and they successfully passed all the needed military requirements. They now serve in the Army.

The best part is that you can also start such a program at any time, regardless of your present physical condition. You can do that because the total bodyweight fitness routine that I use pays a special attention to the beginners, as they are the ones who need more guidance as they adjust to fitness training. So, if you want to, you can take it to a point were you are as fit as a marine, a navy seal or an army ranger. I am sure that I have awakened your interest in discovering the benefits of the total body fitness routines provided by military workouts. For more information on Military Workouts and Smart Fitness, make sure and follow …

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Let’s say you’ve gone to the gym to do some exercise on the upright bike. You’ve adjusted the seat height, strapped your feet in, and are ready to start.

On the bike to your left is a guy sweating away and peddling as if his life depended on it, to your right a girl peddling like she’s out for a gentle ride on sunny day, reading a magazine while she does it. She doesn’t look out of breath so you think you should work harder than her, but the thought of training like the guy to your left doesn’t seem like much fun.

Should you just aim for somewhere between the two?

That all depends on your fitness goals.

It could be that the guy is doing some high intensity OBLA or interval training, while the girl is just warming up before her workout, or cooling down after it. Either way it’s not important, your own fitness goal is all that matters, and your fitness goal determines which training zone you should be working in.

Each is a different percentage range of your maximum heart rate. They all improve fitness but each has a slightly different effect on the body and the changes it will cause, except for 55% of your max heart rate or less. This is far too easy and useful only for warming up or cooling down.

• 55% – 70% of your max heart rate is known as the Moderate Health zone and is a good place to start if you have a low fitness level. It’s enough to get you out of breath but won’t exhaust you and put you off.

• 70% – 80% of your max heart rate is known as the Fitness Zone. It’s harder and more productive but recommended for general fitness and weight loss. It gives the most benefit without it being so uncomfortable that you stop enjoying it, or even stop exercising altogether.

• 80% – 90% of your max heart rate is known as the OBLA Zone. OBLA stands for Onset of Blood Lactate Intolerance. This is where you’re working so hard, the amount of lactic acid in your body is beyond the level where it can be effectively be dealt with, so it starts to build up. Regularly exercising in this zone causes your body to become more efficient at getting rid of it.

• 90% – 100% of your max heart rate is known as the Anaerobic Zone. Anaerobic means ‘in the absence of oxygen’ and only the very fit can get into this zone for more than a few seconds at a time. Here you’re working so hard that you can’t get enough oxygen into your muscles for them to function normally, so instead they have to get their energy without it.

Any exercise at 55% of max heart rate or higher will help fitness levels and burn extra calories, but if you’re going to go to the trouble of exercising it makes sense to get the most from your workouts by training in the highest zone you can manage.

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Source by David Hields

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When asking someone to join you in a workout, usually they will tell you “no”. Besides, fitness workouts can be very boring. You may even consider that fitness workouts can be very boring and you would rather be spending your time having fun instead of working out at the gym. However, you need to understand that boring or not more people are putting up with the boring workouts due to the fact of the alarming increase in health related problems. We need to take good care of our body’s in order to live a more satisfying and happier life.

No one else is responsible for maintaining a healthy body but yourself. In order to keep your body in top working condition you really should do fitness workouts. If you decided not to do this you could be setting yourself up a unhealthy life where you and your family could suffer. So, while you may not be suffering from any health issues by being overweight, for example heart disease or diabetes, you should start your fitness workouts in order to have a healthy body plus to give yourself an added bonus of having a very good looking body to show off at the beach in the summer time.

However, you may find fitness workouts boring, but there are quite a few of workouts that you can do to make fitness fun. You will find there are a lot of fun activities that you could enjoy and at the same time, can give you the experience of a great workout and get and keep you fit.

For the most part, a lot of people think that you can only get your workouts just at the gym. However, you can be more creative and start thinking outside the box. You could be active in sports like basketball, football, swimming, tennis and golf and experience a great quality workout. Lets take tennis for an example, if you like to play then you could find a school that teaches tennis to teach you how to play. You could also involve your family in this fun activity and promote fitness at the same time.

You may not be a sports minded person or maybe you cannot think of any sport that would be fun for you, then you may want to consider dancing to get your fitness workouts experience. You could then enroll in a dance class. Some people may think dancing is easy, but you need to know that it is not. Dancing can be quite difficult and very hard on your body while it requires you to walk, run, and jump around on the dance floor to be able to do those dance moves. Dancing can be a great alternative to get your fitness workouts if in fact you find working out at the gym boring. Plus, you could have fun dancing especially if you and your spouse enroll in the dance classes together.

We just gave you only a few examples of ways to make fitness workouts much more enjoyable and more fun. There are a lot of fitness activities still out there that could give you your good quality fitness workouts. You could do rock climbing activities, hiking and camping activities, belly dancing activities and a whole lot more. Just be creative and find what interests you that is all you need to do.

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Source by Jodie Colby

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One of the craziest things about the fitness industry these days is how everything is geared to make exercise easier, instead of helping you to get in shape.

A while back I took a looksy in this new mega fitness club that had just opened, and when I walked onto the main exercise floor I thought I had accidentally stumbled into the testing facility for The Kennedy Space Center.

I had never seen so many machines and widgets in my entire life that would supposedly help me gain muscle and burn fat.

They had cardio equipment that allowed you to surf the web while you were on it, and workout machines that even kept track of your weight and reps for you…no lie.

Most of the equipment required you to sit down to use it, and each machine had multiple seat and lever adjustments, as well as a giant plastic sign with full instructions written on it.

I jumped on a few of the different pieces and banged out a couple sets each for about 15 minutes, but quickly grew bored with the limitations that they placed on me.

The problem with these gizmos is that they all isolated different bodyparts; one machine was for my biceps, another for core exercise, another for my pecs, and so on.

If all I had cared about doing was pumping up different bodyparts for purely cosmetic enhancement, I guess the machines would have been fine.

But I believe that this is one of the major setbacks for most of the people that workout in a regular health club.

You are being led like rats on a wheel, being told that this is how you should train, that machines are “safer” than free weights and just as effective.

You move from machine to machine, pumping up each bodypart individually, and then go run on a treadmill or an elliptical for an hour.

The problem here, boys and girls, is that none of this type of training is actually preparing you for real life, day-to-day activities.

It’s building “fake” muscles…toned, yeah, but unprepared for real athletic endeavors and leaving you prone to injury.

Think about this.

Most activities happen to you while you’re on your feet, and usually involve multiple muscle groups working simultaneously whilst doing things like bending, turning, twisting, running, etc.

For example, I’m thinking back to the day after Halloween last year, when I had to pick up and put away eight storage bins full of decorations weighing about 60-80 pounds each.

Let me tell you, no amount of measly isolation exercises on a machine would have prepared me for the amount of effort involved, or the stress on my back.

I had to not only hoist these up from the floor to shoulder level, I also had to press them above my head and twist my whole body 90 degrees to get each bin into its proper cubicle in my garage.

Whereas isolation training works individual bodyparts instead of preparing the body to work as a unit, most people who would have found themselves in my situation would have ended up with a tweaked back as a result of their inadequate training regimen.

So what’s the answer?

You need to train differently.

The type of training that will benefit you the most are exercises that require you to balance and coordinate, as well as challenging your strength, speed, flexibility and stamina.

You need to forget about what’s trendy and instead focus on what works.

You need to start training like a warrior, because every day, in a way, you ARE going into battle.

That battle consists of the strain being caused to your back and neck from sitting at a desk looking at a computer and watching reality shows and sports and DVD’s for long hours.

It consists of long commutes to work, and traffic jams and heavy traffic, all sapping your energy and making your muscles weak from disuse.

And lastly, there’s the stress of trying to be a great parent, boss, employee, son, daughter, and friend, all at the same time, every day.

E-mailing someone while you’re walking on a treadmill doesn’t make you better at time management, …

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If you are a person who has set a new goal and seriously plans to achieve it, there are a few steps you must take to ensure the best results. How can you guarantee you will put your best foot forward as much as you should? Having a solid game plan is an absolute must. You cannot get from point A to point B without clear-cut directions, so that is what this is all about.

Here are four important tips to keep in mind…

1. Establish Firm Goals. So, you have a goal in mind but can you describe it in detail? If not, that is a problem. You need to be able to clarify your goals, so you know precisely what you are working toward.

For instance, it is not helpful to say you want to lose weight; how much do you want to lose? Alternatively, how many inches do you want to remove from your different body parts? Make your goals as specific and measurable as possible, and this will serve you well in the long run.

2. Become Educated. Next, you need to gather resources and information. Don’t just hop on the first fitness program you come across because you think it’s good enough. Read more; educate yourself. As the saying goes, knowledge is power. The more you know and understand about fitness, the easier this journey is going to be.

Gathering sufficient resources also helps you evaluate choices on how you plan to strive to see optimal success. There are many ways to go about reaching any given goal and knowing this will help you pick and choose the method that will work best for you.

3. Find Joy In Exercise. Few goals are reached unless the journey is at least somewhat enjoyable. You are going to be spending a lot of time in the fitness element of your life, so the last thing you want is to dread every minute of it.

With so many different types of cardio machines available now, there is no reason to hate what you do. Take a closer look at all these different exercise machines and figure out which you will most look forward to using. Consistency is the biggest secret to success, and you will only be consistent if it is enjoyable for you.

4. Keep A Log. Finally, remember to track your progress. Many machines now make this super easy with their apps able to keep tabs on everything you do during your workout sessions.

Keeping a record helps you to look back on what you are doing and make sure whatever it is, it is going to deliver the best long-term results for your efforts. You can see what works, what doesn’t and base future progressions around that.

Keep these tips in mind and make sure you are doing your best to guarantee you are successful.

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Source by Beverleigh H Piepers

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