Muscle confusion is all of the rage right now in popular media outlets. I've seen articles on my yahoo feed, CNN, and have heard of talks on Oprah and other day time shows. I'm here to announce that everything your reading, seeing, or hearing about muscle confusion is right. It is amazing.
However, there is a major misconception with muscle confusion. It is not some fad, like the Atkins diet, or the shake-weight. It is a FOUNDATIONAL PRINCIPLE of exercise. Many people refer to it as a more specific title to the most basic theory of all training, progressive overload.
To explain:
Progressive overload is a basic principle that states that the load placed upon the body, or its muscles should be progressively increased workout to workout. Its KEY to understand that load is not just referring to the weight of resistance in training, but to the overall intensity of a workout. So, you can always progressively overload the body by changing one of the four major variables. Amount of reps, amount of sets, amount of weights, time of rest. Furthermore, from a cardio perspective you can adjust speed, distance, and total time of workout. THUS, progressive overload states that one must constantly increase one of these variables in an effort to keep the body striving for more. If the body becomes to used to a certain stimulus (the same workout), it will stop producing results. Surely, you will not lose results, but you will definitely not improve.
So it is key to understand that the most basic of principles states that you should change something always in your workout so that your body does not become too familiar with what it is enduring.
Muscle confusion is the same principle except for the fact that it refers to severe changes in stimulus between workouts. For example, say a man is bench pressing 135 pounds for 10 reps on Monday, and he does so for 3 sets (the most basic of exercise plans). This same exercise would be performed again on Saturday at 155 pounds for 4 sets of 6-8 reps. (Honestly the weight should adjust, even slightly, each set, but that is more advanced). Nonetheless, he has changed multiple aspects of his intensity. He is doing a heavier weight, which decreases the amount of repetitions he can perform, but to replace those repetitions he has added another set.
For the cardio buffs: Tuesday you run for an hour, speed 5.5 with an incline of 4 on the treadmill. Thursday you are back on the treadmill running for a half hour, but doing intervals of 8 speed for 30 seconds at an incline of 5. Once you get tired you lower the speed to a walk at 3.5. This pattern is done for 15-20 minutes, with a 10 minute cool down set for the end in which you just walk. See, you confused your muscles when you radically changed your workout.
So, everything you have heard is right. Muscle confusion works. It requires a wide variety of exercises, and a willingness to push the body very hard at times. However, it is a foundational principle that should be in EVERYONE'S workout.
Confuse the body....stay fit forever.
Monday, December 27, 2010
2011: A New You
After an absolutely long delay, I'm back to provide you guys with more information for 2011 and beyond, as we all work towards improving ourselves.
A quick indulgence into my personal life:
-I graduated from the University of Maryland with a B.S. in Kinesiology on December 19th, 2010. Four and a half hard years of work are now complete, and I'm eager to take my knowledge and begin helping as many possible. An interesting note about my field is that is holds direct impact upon our population, both national and global. Far too many individuals have abandoned regular exercise as a result of excess laziness, limited information, and the "thought" that we don't have the time to exercise in today's world. So, I'm very eager to fight inactivity over the next 40-60 years and make the world a better place.
-Also spent a wonderful weekend at home during the Christmas holiday. Regardless of theology, this time of the year is excellent because of the ability to spend time with family. Life is too short to not value the moments you have stuck by a fireplace socializing about days past.
So, here we are, at the doorstep of another year. Before setting goals for 2011, I ask that each and everyone of you assess 2010. Did you set challenging goals in life? Did you achieve these goals? If you didn't, what stopped you? All these questions, and more, should be asked of yourself. Answer honestly, because within yourself there is no space for lies. If you can not honestly address yourself, how can you ever be outwardly honest?.
Come 2011 I want everyone to set goals for the body, their performance, and their well-being.
Think about the change you want to occur. Maybe you'd like to lose 15 pounds, especially around your midsection. Possibly, your a young man wanting to add some extra muscle mass so that you feel more empowered as you travel in life. Maybe its simply being able to run up the stairs without losing your breath, or dropping your LDL (bad cholesterol).
Regardless of what your goal is. I want everyone TO WRITE IT DOWN. Abstract thoughts are hard to materialize and make real, so its essential to think long and hard about your goals, and then write them down on a sheet of paper. Moreover, don't just stuff these sheet of paper in a desk drawer, or under some newspapers. I want this tacked to your bulliten board, stapled above your computer, or even taped on your bathroom mirror. You want this list placed somewhere you see it everyday (bathroom is best), so that you never lose sight of your goals. Remember, to become a new you requires discipline, of which the first act is referring to your goal list everyday.
There is no reason that everyone in the world can change their body for the better this year. It's more then just a resolution. It's a re-invention.
And to give you all some ideas of where to start, or how specific you should become I am going to post my personal goals in the next few days. I am still ironing out the details of my goals, and so I will share them as soon as I am confident that they are my goals.
One last tip, share with friends and family that your embarking on this mission. Don't go out this alone. Even if they don't want to join you in the endeavor, they will provide cherished support as you make progress, or even struggle to maintain focus. It's not always easy, but always reminded yourself of the destination, and have some great friends a long the way make the road a lot easier.
And always check back here for great information pertaining to diets, training, workouts, or up to date fitness news and thoughts. I promise that posts will be occuring far more often then recently, and that this will become one of your favorite stops on your daily commute around the net.
Starting now, Get Fit, and Stay Fit...........Forever
A quick indulgence into my personal life:
-I graduated from the University of Maryland with a B.S. in Kinesiology on December 19th, 2010. Four and a half hard years of work are now complete, and I'm eager to take my knowledge and begin helping as many possible. An interesting note about my field is that is holds direct impact upon our population, both national and global. Far too many individuals have abandoned regular exercise as a result of excess laziness, limited information, and the "thought" that we don't have the time to exercise in today's world. So, I'm very eager to fight inactivity over the next 40-60 years and make the world a better place.
-Also spent a wonderful weekend at home during the Christmas holiday. Regardless of theology, this time of the year is excellent because of the ability to spend time with family. Life is too short to not value the moments you have stuck by a fireplace socializing about days past.
So, here we are, at the doorstep of another year. Before setting goals for 2011, I ask that each and everyone of you assess 2010. Did you set challenging goals in life? Did you achieve these goals? If you didn't, what stopped you? All these questions, and more, should be asked of yourself. Answer honestly, because within yourself there is no space for lies. If you can not honestly address yourself, how can you ever be outwardly honest?.
Come 2011 I want everyone to set goals for the body, their performance, and their well-being.
Think about the change you want to occur. Maybe you'd like to lose 15 pounds, especially around your midsection. Possibly, your a young man wanting to add some extra muscle mass so that you feel more empowered as you travel in life. Maybe its simply being able to run up the stairs without losing your breath, or dropping your LDL (bad cholesterol).
Regardless of what your goal is. I want everyone TO WRITE IT DOWN. Abstract thoughts are hard to materialize and make real, so its essential to think long and hard about your goals, and then write them down on a sheet of paper. Moreover, don't just stuff these sheet of paper in a desk drawer, or under some newspapers. I want this tacked to your bulliten board, stapled above your computer, or even taped on your bathroom mirror. You want this list placed somewhere you see it everyday (bathroom is best), so that you never lose sight of your goals. Remember, to become a new you requires discipline, of which the first act is referring to your goal list everyday.
There is no reason that everyone in the world can change their body for the better this year. It's more then just a resolution. It's a re-invention.
And to give you all some ideas of where to start, or how specific you should become I am going to post my personal goals in the next few days. I am still ironing out the details of my goals, and so I will share them as soon as I am confident that they are my goals.
One last tip, share with friends and family that your embarking on this mission. Don't go out this alone. Even if they don't want to join you in the endeavor, they will provide cherished support as you make progress, or even struggle to maintain focus. It's not always easy, but always reminded yourself of the destination, and have some great friends a long the way make the road a lot easier.
And always check back here for great information pertaining to diets, training, workouts, or up to date fitness news and thoughts. I promise that posts will be occuring far more often then recently, and that this will become one of your favorite stops on your daily commute around the net.
Starting now, Get Fit, and Stay Fit...........Forever
Sunday, December 12, 2010
Building Blocks 1:
Under this title your going to find any information pertaining to building muscle. I highly recommend everyone takes a moment to read everything available here, but for those with specific interests these titles provide ease of access.
Building muscle is actually somewhat simple when you look at the science. You must sufficiently exhaust and breakdown a muscle during a workout so that it needs exceptional repair. Then, you must eat enough calories to spare macronutrients for the muscle repair, especially protein. Then, ensure that your resting as much as possible and getting 7-9 hours of sleep every night.
However, doing it is much harder then just talking about it. But, in the coming days, weeks, and months, I'll be sure to give great tips that will help those muscles get bigger, stronger, and fuller.
Stay Fit Forever.
Building muscle is actually somewhat simple when you look at the science. You must sufficiently exhaust and breakdown a muscle during a workout so that it needs exceptional repair. Then, you must eat enough calories to spare macronutrients for the muscle repair, especially protein. Then, ensure that your resting as much as possible and getting 7-9 hours of sleep every night.
However, doing it is much harder then just talking about it. But, in the coming days, weeks, and months, I'll be sure to give great tips that will help those muscles get bigger, stronger, and fuller.
Stay Fit Forever.
Saturday, December 11, 2010
Cardio Conversations 1:
So i figured I'd play with words to come up with a clever title for the post group that deals with cardiovascular, or endurance exercise. It is under this title that you will find tips that help you improve, fix, or reform your cardio routine into an excellent exercise protocol.
We all get tired of machines like treadmills, bikes, and ellipticals. Sometimes we don't want to run outside. Yet, we need to do cardio. What do we do?
Play a sport. Basketball is an excellent sport that involves long bouts of sustained running (or at least jogging) and integrates sprinting scenarios that mock the response generated while doing intervals (see previous post).
Other great sports include Tennis, touch-football, and soccer. All sports generally involve cardiovascular work, but require more equipment then others. Basically, if you can do it, have fun, and get a great response from your body, then why not?
So there you go folks. Play some sports and have fun while getting your cardio.
2011 is right around the corner. Let's go. It's time to be fit forever.
We all get tired of machines like treadmills, bikes, and ellipticals. Sometimes we don't want to run outside. Yet, we need to do cardio. What do we do?
Play a sport. Basketball is an excellent sport that involves long bouts of sustained running (or at least jogging) and integrates sprinting scenarios that mock the response generated while doing intervals (see previous post).
Other great sports include Tennis, touch-football, and soccer. All sports generally involve cardiovascular work, but require more equipment then others. Basically, if you can do it, have fun, and get a great response from your body, then why not?
So there you go folks. Play some sports and have fun while getting your cardio.
2011 is right around the corner. Let's go. It's time to be fit forever.
Food for Thought 1:
First, again I apologize for the delay between posts. A lot of different things are happening in my life right now, all of which are excellent, and so this new endeavor sadly takes a back seat for the moment. However, my goal is to post everyday this week, and at least an every other day scheme from then on.
Secondly, instead of getting repetitive with the phrase "tidbit" I'm going to name each post grouping. For example, this is called food for thought because it is centered on nutrition. Thus, any future nutrition posts will go under the title "Food for Thought x". The numbers hopefully will reach the hundreds and thousands, so that you know where to find the best tips to improve your diet. I have yet to coin any phrases for the strength training, or cardiovascular training "tidbits", but I'm at work. So, have no fear.
Anyway, here is some food for thought:
Protein is an essential calorie in the human diet. Without significant protein our bodies cannot perform basic, and essential functions properly. Some would argue that they can, because your body will break down skeletal muscle (your muscles) for the amino acids (the building blocks of protein) that then can be reassembled as new proteins such as hemoglobin (carries oxygen in the blood). I personally do not consider catabolism (the process of breaking down one's muscle for amino acids) a viable option for anyone. Catabolism occurs regardless of diet, but as long as one's anabolism (ability to build muscle) meets or exceeds the breakdown rate, all is well.
So, where can you get good proteins. First, meat. Chicken, fish, and lean pork and beef are excellent sources of common protein (common meaning you don't have to go farther then a supermarket to find them). Other great sources include, turkey, ostrich, shrimp (not a fish folks), and buffalo. However, excluding turkey, one should expect to pay a hefty prices for these lean, but excellent sources of protein. Not meat sources include eggs, milk, cheese, whole-grains, and nuts. These sources could be high in fat or low in fat, so it is crucial to monitor this (particularly eggs, nuts, and cheese).
Protein is critical for building muscle. AND TO NOTE: building muscle does not mean that you will look like Hulk Hogan. Building muscle just means that the body focuses on re-building and reinforcing existing muscle mass. As said in a previous post. ONE DOES NOT GET BIG, WITHOUT BIG WEIGHTS. So, ladies, and men with no desire for size, have no fear, protein will not ruin you.
The media makes a big deal about protein at times. Well paid advertisers, oops, I mean doctors, will occaisionally come out against high-protein diets. They say it ruins the kidneys. However, no scientific research substantiates these claims, EXCEPT in participants who consumed little to no water during the high protein diet. The kidneys NEED water to function properly, so of course there will be more "stones" and malfunctions with an organ when the most essential fuel (water) is removed from the equation. Sadly, much of science has evolved to PROVE certain truths, and so many researchers will adjust variables of their study to make the truth they seek become evident. Thus, if you want to find that kidneys can't handle high protein diets, then your only option (once you see that normal water intake fails to damage kidneys) is to remove all water from the diet.
So, keep your protein up folks. It does not convert into body fat easily, like carbohydrates or fats. It supports normal function, and helps you achieve your better body. Ladies I recommend consuming about 1 gram of protein for half your weight in pounds. So, if you weigh 150, then consume 75 grams of protein (or more) a day. Guys with no desire to get bigger muscles should aim for one gram per pound of body weight. Lastly, the muscle builders out there should shoot for 1.25 grams per pound of body weight, and maybe higher if your current "lean" weight is over 215 pounds.
Lastly, protein shakes are excellent sources of protein. They provide you a large amount in a short beverage, that if done consistently begins to taste great. Sure the first few drinks identify a chalky, and not as great-as-you-would-like taste, but that fades with use. Just beware of marketing ploys. There is really no way to make a protein that special. it's just milk broken down into its elements, whey or casein. I will get into the differences later. I recommend the brand Optimum Nutrition or Muscle Milk whenever purchasing proteins.
Well, that should be a good nutrition hint that gives you food for thought. Stay fit forever folks.
Secondly, instead of getting repetitive with the phrase "tidbit" I'm going to name each post grouping. For example, this is called food for thought because it is centered on nutrition. Thus, any future nutrition posts will go under the title "Food for Thought x". The numbers hopefully will reach the hundreds and thousands, so that you know where to find the best tips to improve your diet. I have yet to coin any phrases for the strength training, or cardiovascular training "tidbits", but I'm at work. So, have no fear.
Anyway, here is some food for thought:
Protein is an essential calorie in the human diet. Without significant protein our bodies cannot perform basic, and essential functions properly. Some would argue that they can, because your body will break down skeletal muscle (your muscles) for the amino acids (the building blocks of protein) that then can be reassembled as new proteins such as hemoglobin (carries oxygen in the blood). I personally do not consider catabolism (the process of breaking down one's muscle for amino acids) a viable option for anyone. Catabolism occurs regardless of diet, but as long as one's anabolism (ability to build muscle) meets or exceeds the breakdown rate, all is well.
So, where can you get good proteins. First, meat. Chicken, fish, and lean pork and beef are excellent sources of common protein (common meaning you don't have to go farther then a supermarket to find them). Other great sources include, turkey, ostrich, shrimp (not a fish folks), and buffalo. However, excluding turkey, one should expect to pay a hefty prices for these lean, but excellent sources of protein. Not meat sources include eggs, milk, cheese, whole-grains, and nuts. These sources could be high in fat or low in fat, so it is crucial to monitor this (particularly eggs, nuts, and cheese).
Protein is critical for building muscle. AND TO NOTE: building muscle does not mean that you will look like Hulk Hogan. Building muscle just means that the body focuses on re-building and reinforcing existing muscle mass. As said in a previous post. ONE DOES NOT GET BIG, WITHOUT BIG WEIGHTS. So, ladies, and men with no desire for size, have no fear, protein will not ruin you.
The media makes a big deal about protein at times. Well paid advertisers, oops, I mean doctors, will occaisionally come out against high-protein diets. They say it ruins the kidneys. However, no scientific research substantiates these claims, EXCEPT in participants who consumed little to no water during the high protein diet. The kidneys NEED water to function properly, so of course there will be more "stones" and malfunctions with an organ when the most essential fuel (water) is removed from the equation. Sadly, much of science has evolved to PROVE certain truths, and so many researchers will adjust variables of their study to make the truth they seek become evident. Thus, if you want to find that kidneys can't handle high protein diets, then your only option (once you see that normal water intake fails to damage kidneys) is to remove all water from the diet.
So, keep your protein up folks. It does not convert into body fat easily, like carbohydrates or fats. It supports normal function, and helps you achieve your better body. Ladies I recommend consuming about 1 gram of protein for half your weight in pounds. So, if you weigh 150, then consume 75 grams of protein (or more) a day. Guys with no desire to get bigger muscles should aim for one gram per pound of body weight. Lastly, the muscle builders out there should shoot for 1.25 grams per pound of body weight, and maybe higher if your current "lean" weight is over 215 pounds.
Lastly, protein shakes are excellent sources of protein. They provide you a large amount in a short beverage, that if done consistently begins to taste great. Sure the first few drinks identify a chalky, and not as great-as-you-would-like taste, but that fades with use. Just beware of marketing ploys. There is really no way to make a protein that special. it's just milk broken down into its elements, whey or casein. I will get into the differences later. I recommend the brand Optimum Nutrition or Muscle Milk whenever purchasing proteins.
Well, that should be a good nutrition hint that gives you food for thought. Stay fit forever folks.
Tuesday, December 7, 2010
Quick Nutrition tidbit
Something dawned on me as I waited in line at Salad works, far too many people put far too much dressing on their salads. This takes a very healthy meal, and adds endless fat and carbohydrate calories that can actually derail one's dieting.
So my quick tip of the day is watching that dressing folks, and while your at it, watch the amount of sauces you use as well, because the same rules apply. It's perfectly fine to have BBQ chicken, or french dressing on your Bentley (Saladworks baby!), but don't over-do it. Because too much a good (tasting) thing is definitely a bad one.
So try on people, and watch them sauces, because at the end of the day, you want to stay fit
Forever.
So my quick tip of the day is watching that dressing folks, and while your at it, watch the amount of sauces you use as well, because the same rules apply. It's perfectly fine to have BBQ chicken, or french dressing on your Bentley (Saladworks baby!), but don't over-do it. Because too much a good (tasting) thing is definitely a bad one.
So try on people, and watch them sauces, because at the end of the day, you want to stay fit
Forever.
Monday, December 6, 2010
I Hope this Motivates you like it did me!
This post is a departure from the fitness jargon, workouts, and advice.
I stumbled across the video about a year ago, and have had it saved on my computer ever since. I hope that all of you find inspiration in this video as I did.
One of the best reality checks!
The message as it fits into this blog is: Don't let yourself miss your chance. You can make the most of your life if you put the effort in. If you want a better body, there is no reason you can't do it. Push yourself, and if your down, struggling, or just a little under the weather, fire this video up...and remind yourself how good you really have it.
Stay fit forever....but also...stay humble
I stumbled across the video about a year ago, and have had it saved on my computer ever since. I hope that all of you find inspiration in this video as I did.
One of the best reality checks!
The message as it fits into this blog is: Don't let yourself miss your chance. You can make the most of your life if you put the effort in. If you want a better body, there is no reason you can't do it. Push yourself, and if your down, struggling, or just a little under the weather, fire this video up...and remind yourself how good you really have it.
Stay fit forever....but also...stay humble
Tired of endless Cardio?
Long bouts of cardio seem to be the most prescribed method of weight loss when it pertains to exercise. While there is plenty of benefit from getting on the treadmill, or elliptical, or just jogging around the block for an hour or more, it can become mentally exhausting to be doing something so mindless for so long.
So, here is a new way to approach your cardio, which hopefully will help you reach your best body in 2011.
Take the interval approach. Intervals are "sprints" done in short 15-30 second bursts, followed by a light jog that serves as an active recovery phase. This pattern is done 8-10 times consecutively with as little rest as possible between sprints. When first starting out you may notice you need to jog/walk for a minute or two before you feel comfortable enough to sprint again. This is fine. Just remember to push yourself, and as you progress through the plan gradually decrease your rest time. For an ever greater challenge, increase the amount of time you are "bursting" so that you are running hard for a minute, and lightly jogging for another.
This method spikes calorie consumption every-time you sprint, using up unwanted fat stores as energy. So, when consistent enough with training, you will actually see increased fat-loss as a result of your workout. How awesome is that?
There are some key points to remember though
So, go ahead and save a little time; the average interval session lasts around a half hour, counting warm-up and cool-down. Compare this to the equally effective hour of steady walking and you'll find your body reaches a new level in a record time.
Good luck.
You don't have to run forever, but you have to stay fit...forever.
So, here is a new way to approach your cardio, which hopefully will help you reach your best body in 2011.
Take the interval approach. Intervals are "sprints" done in short 15-30 second bursts, followed by a light jog that serves as an active recovery phase. This pattern is done 8-10 times consecutively with as little rest as possible between sprints. When first starting out you may notice you need to jog/walk for a minute or two before you feel comfortable enough to sprint again. This is fine. Just remember to push yourself, and as you progress through the plan gradually decrease your rest time. For an ever greater challenge, increase the amount of time you are "bursting" so that you are running hard for a minute, and lightly jogging for another.
This method spikes calorie consumption every-time you sprint, using up unwanted fat stores as energy. So, when consistent enough with training, you will actually see increased fat-loss as a result of your workout. How awesome is that?
There are some key points to remember though
- Always, ALWAYS warm up with a light walk into a jog for roughly 5 to 10 minutes prior to attempting an interval. Blood needs to begin circulating more locally to the legs, and the body must be ready for an intense exercise
- Always cool down after intervals. The body is an a very revved up state, and will benefit from a cool down consisting of a 5 minute walk, and some stretching of the legs, core, and hip muscles.
- Make every workout harder. Either adjust time of sprint, time of rest, or add more intervals to the overall session.
- Don't ever quit just because you are tired. Intervals are absolutely exhausting, BUT THEY WORK. Use the power of your mind and soul to push yourself through that workout. I promise you that you will feel outstanding when your done.
So, go ahead and save a little time; the average interval session lasts around a half hour, counting warm-up and cool-down. Compare this to the equally effective hour of steady walking and you'll find your body reaches a new level in a record time.
Good luck.
You don't have to run forever, but you have to stay fit...forever.
Sunday, December 5, 2010
A solid Chest, Biceps and Triceps Routine
Chest
Incline Barbell Press 4 sets of 8, 10, 6, 15 reps
Flat Dumbbell Press 4 sets of 10, 8, 4, 10 reps
Free-body Dips 3 sets to failure (everyone's reps will be different, just go until you can't)
Decline Hammer Strength Press 3 sets of 10, 5, 10 reps
Cable Crossover 3 sets to failure
Biceps and Triceps (SUPER SETS ONLY, one bicep exercise immediately followed by triceps, etc.)
Standing Barbell Curl 3 sets of 6, 8, 10 reps (SSw) Tricep Pressdown 3 sets of 15, 15, 10
Incline Dumbbell Curl 3 sets of 10, 8, 8 reps (SSw) Overhead Tricep Rope Extensions 3 sets of 10, 12, 15
Standing Cable Curl 1 set of 50 (SSw) Tricep Rope Press down 1 set of 50
The workout is designed to absolutely exhaust these muscles, while also giving you an excellent pump in the arms that will lead to excellent growth. Reps can vary slightly, but attempt to follow the scheme and you will find that the weights you choose lead to excellent results. Remember, don't ever stop a set just to hit a number. If you wanted to do 12 reps, did them, and still feel alright, crank out a few more, burn that muscle.
I hope you all give this a go. Doing so, you'll stay fit forever.
Incline Barbell Press 4 sets of 8, 10, 6, 15 reps
Flat Dumbbell Press 4 sets of 10, 8, 4, 10 reps
Free-body Dips 3 sets to failure (everyone's reps will be different, just go until you can't)
Decline Hammer Strength Press 3 sets of 10, 5, 10 reps
Cable Crossover 3 sets to failure
Biceps and Triceps (SUPER SETS ONLY, one bicep exercise immediately followed by triceps, etc.)
Standing Barbell Curl 3 sets of 6, 8, 10 reps (SSw) Tricep Pressdown 3 sets of 15, 15, 10
Incline Dumbbell Curl 3 sets of 10, 8, 8 reps (SSw) Overhead Tricep Rope Extensions 3 sets of 10, 12, 15
Standing Cable Curl 1 set of 50 (SSw) Tricep Rope Press down 1 set of 50
The workout is designed to absolutely exhaust these muscles, while also giving you an excellent pump in the arms that will lead to excellent growth. Reps can vary slightly, but attempt to follow the scheme and you will find that the weights you choose lead to excellent results. Remember, don't ever stop a set just to hit a number. If you wanted to do 12 reps, did them, and still feel alright, crank out a few more, burn that muscle.
I hope you all give this a go. Doing so, you'll stay fit forever.
My Birthday
Today is my birthday, and many people have inquired about what I've done. So I will quickly indulge everyone.
Today has been full of eating, most of which has been healthy.
Breakfast was a three-egg omelet on wheat toast, with a glass of milk, and a glass of orange juice.
Lunch consisted of a Chipotle burrito. My roommates and I were all craving Mexican, and so Chipotle was in order. For those interested (Chicken, rice, black beans, pico de gaio, hot sauce, corn, lettuce, and light amounts of cheese).
Dinner is about to be a full plate of spaghetti, with 98% lean beef, Bertolli marinara sauce, and whole grain angel hair pasta.
Two protein shakes (one after workout, and one before bed) are also included into today's diet.
Today's workout was excellent, and yes, I enjoyed working out on my birthday. I'm going to post a separate blog immediately after this listing the workout so it is much easier to reference in case you would like to do it. It was Chest and Arms day, some fun muscles to work I must say.
Tonight is Ravens vs. Steelers. I am a die-hard Ravens fan, and my mother, ironically, is a Steeler fan. So we've been jabbing one another throughout the day. Hopefully my Ravens are 9-3 when I go to bed and start my week.
Most of my day has been spent getting things done finishing up the last bits of school I have left. Hopefully, all this hard work pays off and I can achieve a lot through the fitness industry. I have so much to offer all of you.
So, stay fit forever folks and remember. Just because it's a holiday doesn't mean you can't enjoy some exercise. In fact, its an excellent time to work-out because we are sure to be in a good mood, allowing us a better training situation.
Today has been full of eating, most of which has been healthy.
Breakfast was a three-egg omelet on wheat toast, with a glass of milk, and a glass of orange juice.
Lunch consisted of a Chipotle burrito. My roommates and I were all craving Mexican, and so Chipotle was in order. For those interested (Chicken, rice, black beans, pico de gaio, hot sauce, corn, lettuce, and light amounts of cheese).
Dinner is about to be a full plate of spaghetti, with 98% lean beef, Bertolli marinara sauce, and whole grain angel hair pasta.
Two protein shakes (one after workout, and one before bed) are also included into today's diet.
Today's workout was excellent, and yes, I enjoyed working out on my birthday. I'm going to post a separate blog immediately after this listing the workout so it is much easier to reference in case you would like to do it. It was Chest and Arms day, some fun muscles to work I must say.
Tonight is Ravens vs. Steelers. I am a die-hard Ravens fan, and my mother, ironically, is a Steeler fan. So we've been jabbing one another throughout the day. Hopefully my Ravens are 9-3 when I go to bed and start my week.
Most of my day has been spent getting things done finishing up the last bits of school I have left. Hopefully, all this hard work pays off and I can achieve a lot through the fitness industry. I have so much to offer all of you.
So, stay fit forever folks and remember. Just because it's a holiday doesn't mean you can't enjoy some exercise. In fact, its an excellent time to work-out because we are sure to be in a good mood, allowing us a better training situation.
Anatomy Part 2/3
First, I'd like to apologize for the delay. Today is my birthday, and so my weekend has been more relaxed and away from the computer. But I'm back and ready to help everyone reach their goals. Without further delay, here is your second anatomy lesson.
The core muscles:
Most people associate "abs" with those nice ripples on the front of your stomach. However, the abdominals are a group of muscles, much like anywhere else in the body.
The transverse abdominis are located underneath the outer layer. These muscles are crucial for stability, in movements such as planks, or superman. This muscle, when developed, does not show, but does push the rectus abdominals (outer layer) further out. So, a well developed transverse will help give you a more defined abdominal region.
Rectus abdominis is the outer layer most of us focus on as we crunch away. It is two parallel muscles running vertically up the stomach that create the "abs" pattern we know all too well. The muscles can and should be envisioned as upper, middle, and lower abs, because to achieve full development one must address every angle.
Upper abs are trained excellent when you put your feet straight in the air, while lying on your back, then try to touch your toes. 3 sets of 20 to 30 reps should give you a sufficient burn.
Regular crunches tend to hit the entire abdomen, but are mostly focused in the center. Be sure to mix up your crunches with variations, such as jackknifes, single-leg crunches, reverse-crunches, and my personal favorite, frog situps. All of these (I will soon starting posting videos of these moves) are excellent variations to the boring, worn-out crunch.
Lastly, for the lower abs it is crucial to doing leg raising activities. Basic leg raises involve lying flat on the ground, and then lifting one's straight legs into the air without letting their lower back/butt come off the ground/bench. Advanced moves include V-ups, single leg raises, and hip-thrusts. Training the lower abdomen also helps tighten the waistline specifically, allowing for a tighter waist that helps proportions.
Now, for your sides....
The Oblique muscles are those "finger" looking muscles that allow the body to rotate at the torso. Training the obliques is absolutely essential if one is to achieve the desired look for their midsection. Moves such as Russian twists, rotating crunches, and bicycles (left elbow to right knee, vice versa) are crucial for nice oblique development.
Now it crucial to understand that without lower body fat (5-12% for men, 10-18% for women) your abdominals will not be visible. That doesn't mean you shouldn't train them hard though. Because once you make adjustments to your diet, and intensify your workouts you will unveil a set of abs that look as though a sculptor worked on your midsection.
As promised, I am also grouping in the Hip Muscles. There are many, many muscles of the hip. But for basic educational purposes I am focusing on 3. Adductors, Abductors, and the groin.
Adductors are muscles of the hip that allow for the legs to moved towards the center of the body. For Example, lie on your back with your legs in the air, spread into a V. Now, bring your legs towards one another. You just utilized your adductor muscle to do this move. Training the adductor is as simple as getting on the machine that most gyms have. Keep the weight moderate because a strain in this area will hurt you for far longer then you would like. An easy way to remember this muscle's function is that adductors "add" to the body, since one is moving towards the body.
Abductors are the exact opposite of the adductors. They are the muscles that allow for the legs to move away from the center point of the pelvis. You "abduct" your legs away from you. Utilizing a machine is the easiest way to work the abductors. As with the adductors it is crucial to keep the weight moderate as to avoid injury.
The groin is very similar to adductors because it aids in the pulling of the legs towards the center point. However, it is also a stabilizing muscle for basic flexion and extension of the thigh. Training the groin is as simple as opening one's toes slightly during a squat, or leg press exercise. Be careful not to over rotate the foot because this may injure the knee, hip, or ankle joints. More rotation does not equal more focus. Furthermore, never over emphasize weight training the groin (gracillis muscle) because it should remain limber in order to protect normal function (especially, in the athletic arena).
So there you have it. All the muscles of the core and hips. Hope this information is helpful as you approach your training. The hips are essential muscles for all lower body function, so training them specifically will actually improve your performance on leg lifts. Furthermore, hip training reduces injury and further stabilizes the body. Core training is for more then just aesthetics. When done properly, core training improves stability during upper body and lower body exercises, as well as improves posture. Take this into account and ensure you use variations to train the core, not just a set routine of basic moves. Life is not basic, so your workout shouldn't be either.
Train Hard, Train Smart, Stay Fit.....Forever
The core muscles:
Most people associate "abs" with those nice ripples on the front of your stomach. However, the abdominals are a group of muscles, much like anywhere else in the body.
The transverse abdominis are located underneath the outer layer. These muscles are crucial for stability, in movements such as planks, or superman. This muscle, when developed, does not show, but does push the rectus abdominals (outer layer) further out. So, a well developed transverse will help give you a more defined abdominal region.
Rectus abdominis is the outer layer most of us focus on as we crunch away. It is two parallel muscles running vertically up the stomach that create the "abs" pattern we know all too well. The muscles can and should be envisioned as upper, middle, and lower abs, because to achieve full development one must address every angle.
Upper abs are trained excellent when you put your feet straight in the air, while lying on your back, then try to touch your toes. 3 sets of 20 to 30 reps should give you a sufficient burn.
Regular crunches tend to hit the entire abdomen, but are mostly focused in the center. Be sure to mix up your crunches with variations, such as jackknifes, single-leg crunches, reverse-crunches, and my personal favorite, frog situps. All of these (I will soon starting posting videos of these moves) are excellent variations to the boring, worn-out crunch.
Lastly, for the lower abs it is crucial to doing leg raising activities. Basic leg raises involve lying flat on the ground, and then lifting one's straight legs into the air without letting their lower back/butt come off the ground/bench. Advanced moves include V-ups, single leg raises, and hip-thrusts. Training the lower abdomen also helps tighten the waistline specifically, allowing for a tighter waist that helps proportions.
Now, for your sides....
The Oblique muscles are those "finger" looking muscles that allow the body to rotate at the torso. Training the obliques is absolutely essential if one is to achieve the desired look for their midsection. Moves such as Russian twists, rotating crunches, and bicycles (left elbow to right knee, vice versa) are crucial for nice oblique development.
Now it crucial to understand that without lower body fat (5-12% for men, 10-18% for women) your abdominals will not be visible. That doesn't mean you shouldn't train them hard though. Because once you make adjustments to your diet, and intensify your workouts you will unveil a set of abs that look as though a sculptor worked on your midsection.
As promised, I am also grouping in the Hip Muscles. There are many, many muscles of the hip. But for basic educational purposes I am focusing on 3. Adductors, Abductors, and the groin.
Adductors are muscles of the hip that allow for the legs to moved towards the center of the body. For Example, lie on your back with your legs in the air, spread into a V. Now, bring your legs towards one another. You just utilized your adductor muscle to do this move. Training the adductor is as simple as getting on the machine that most gyms have. Keep the weight moderate because a strain in this area will hurt you for far longer then you would like. An easy way to remember this muscle's function is that adductors "add" to the body, since one is moving towards the body.
Abductors are the exact opposite of the adductors. They are the muscles that allow for the legs to move away from the center point of the pelvis. You "abduct" your legs away from you. Utilizing a machine is the easiest way to work the abductors. As with the adductors it is crucial to keep the weight moderate as to avoid injury.
The groin is very similar to adductors because it aids in the pulling of the legs towards the center point. However, it is also a stabilizing muscle for basic flexion and extension of the thigh. Training the groin is as simple as opening one's toes slightly during a squat, or leg press exercise. Be careful not to over rotate the foot because this may injure the knee, hip, or ankle joints. More rotation does not equal more focus. Furthermore, never over emphasize weight training the groin (gracillis muscle) because it should remain limber in order to protect normal function (especially, in the athletic arena).
So there you have it. All the muscles of the core and hips. Hope this information is helpful as you approach your training. The hips are essential muscles for all lower body function, so training them specifically will actually improve your performance on leg lifts. Furthermore, hip training reduces injury and further stabilizes the body. Core training is for more then just aesthetics. When done properly, core training improves stability during upper body and lower body exercises, as well as improves posture. Take this into account and ensure you use variations to train the core, not just a set routine of basic moves. Life is not basic, so your workout shouldn't be either.
Train Hard, Train Smart, Stay Fit.....Forever
Wednesday, December 1, 2010
A Basic Anatomy Lesson
When discussing fitness it is absolutely crucial to understand what is being talked about, because let's face it, no one likes to be confused. So, before I proceed further with this blog, and before I release the first innovative workout in the series, I want to discuss basic muscle anatomy. At this point, I do not want to delve into the microscopic elements, or processes that occur within a muscle. I would just like to highlight various muscle groups and their location in the body, as well as their predominant function.
Today we will address the Legs
Calves - The calf muscles are actually two major muscles of the lower leg that are crucial for our ability to jump, run, and generally "spring" off of our toes. The two major muscles of the calf are the gastrocnemius and the soleus.These muscles act together to perform what is known as "plantar flexion" or the extension of the ankle/foot joint. The gastrocnemius is easily targeted in the gym with movements such as standing calf raises, while the soleus is targeted with toes-out seated calf-raises.
Another muscle of note in the lower leg: tibialis anterior. This muscle is the muscle that allows our toes to point upwards. If one attempts to point their toes towards their knees they will fill the undoubted pull on this muscle. While this muscle will never develop aesthetically it is crucial to put emphasis on letting your heels sink below the toe-block during calf raises to target this muscle.
Upper Leg- The upper leg is made up of two large muscle groups, the quadriceps and the hamstrings. The quads are responsible for extension movements, while the hamstrings are responsible for flexion (bringing to the body). Training these muscles is crucial for the development of full leg capacity, strength, power, and aesthetics.
The quadriceps are a group of four muscles on the front of the leg: vastus medius (inside), vastus intermedius, and vastus lateralis (outside), and the sartorius. Exercises that target these muscles include squats, leg presses, leg extensions, box-jumps, and stair steps. The quadriceps have inner, outer, and centralized muscles, so it is crucial to adjust one's toes to conform to quadriceps shape (i.e. point your toes outwards on the leg press to target the inner quads more specifically and vice versa).
The hamstrings are also a group of muscles: the semitendonous, semimembranous, and the biceps femoris. The biceps femoris is the most powerful of these muscles, but all are equally important in the contraction of the back of the thigh.
Exercises that target the hamstrings include deep squats, hacksquats (feet high on the block), leg curls (lying and seated), physio-ball roll-ins, as Romanian deadlifts. There is no predominant shaping of the hamstrings, although one can adjust the angle of their lower-leg on leg-curl pads in an effort to target inner or outer. NOTE: careful when adjusting this angle because it can potentially put unwanted pressure upon the knees.
These are all of the major muscles of the legs. Understanding this basic anatomy will assist you when planning that next leg workout, or reading the workout I will post later in the week.
Tomorrow I will be back to post about the core muscles, including the abdomen and obliques, as well as the ever-crucial muscles of the hip.
Know the Body, Train the Body, Stay Fit----Forever
Today we will address the Legs
Calves - The calf muscles are actually two major muscles of the lower leg that are crucial for our ability to jump, run, and generally "spring" off of our toes. The two major muscles of the calf are the gastrocnemius and the soleus.These muscles act together to perform what is known as "plantar flexion" or the extension of the ankle/foot joint. The gastrocnemius is easily targeted in the gym with movements such as standing calf raises, while the soleus is targeted with toes-out seated calf-raises.
Another muscle of note in the lower leg: tibialis anterior. This muscle is the muscle that allows our toes to point upwards. If one attempts to point their toes towards their knees they will fill the undoubted pull on this muscle. While this muscle will never develop aesthetically it is crucial to put emphasis on letting your heels sink below the toe-block during calf raises to target this muscle.
Upper Leg- The upper leg is made up of two large muscle groups, the quadriceps and the hamstrings. The quads are responsible for extension movements, while the hamstrings are responsible for flexion (bringing to the body). Training these muscles is crucial for the development of full leg capacity, strength, power, and aesthetics.
The quadriceps are a group of four muscles on the front of the leg: vastus medius (inside), vastus intermedius, and vastus lateralis (outside), and the sartorius. Exercises that target these muscles include squats, leg presses, leg extensions, box-jumps, and stair steps. The quadriceps have inner, outer, and centralized muscles, so it is crucial to adjust one's toes to conform to quadriceps shape (i.e. point your toes outwards on the leg press to target the inner quads more specifically and vice versa).
The hamstrings are also a group of muscles: the semitendonous, semimembranous, and the biceps femoris. The biceps femoris is the most powerful of these muscles, but all are equally important in the contraction of the back of the thigh.
Exercises that target the hamstrings include deep squats, hacksquats (feet high on the block), leg curls (lying and seated), physio-ball roll-ins, as Romanian deadlifts. There is no predominant shaping of the hamstrings, although one can adjust the angle of their lower-leg on leg-curl pads in an effort to target inner or outer. NOTE: careful when adjusting this angle because it can potentially put unwanted pressure upon the knees.
These are all of the major muscles of the legs. Understanding this basic anatomy will assist you when planning that next leg workout, or reading the workout I will post later in the week.
Tomorrow I will be back to post about the core muscles, including the abdomen and obliques, as well as the ever-crucial muscles of the hip.
Know the Body, Train the Body, Stay Fit----Forever
Weight Training is for Everyone
It seems to be a popular belief that weight training is only for men, and more specifically, only men who want bigger muscles. Thus, the only men who "should" touch the weights are those are "Meat-heads" or want to be "Meat-heads". Well, this theory is SO WRONG.
Weight training, or resistance training as it is commonly referred to in scientific circles, is a crucial form of exercise for anyone looking to improve their physique, or even their general health. In fact, I'll list groups that most would not expect to benefit from weight training:
1. The elderly- older individuals benefit greatly from resistance training because it promotes specific usage of their muscles. As we age our bodies become catabolic, meaning we burn muscle as opposed to building it, so it is crucial to utilize weight training to avoid this catabolism. It is the simple adage, "if you don't use it you lose it."
2. Women- women benefit because of the calcium release into the bloodstream during resistance training. This calcium is then free to bind with bone cells and further fortify the bone structure of the woman. This is crucial because studies show that women possess less bone-density then men, and see greater degradation of bone cells as well (osteoporosis).
3. Older Teens- Age is crucial on this one because you do not want to effect the growth plates on bones by weight training too young. However, around fifteen for boys and sixteen for girls is an excellent time to insert regular resistance training into their lives. Teenagers no only benefit from the increase in physical activity, but studies seem to show that training during this period of time may assist in altering their body-type to a more healthy, easier to maintain body. Furthermore, any athletes will see an increase in performance as a result of training. Lastly, starting young is a crucial component to ensuring one's child becomes and remains physically active in life.
4. Overweight and obese individuals- contrary to popular belief weight training is a great means to lose weight. So long as the resistance is managed, hypertrophy (muscle growth) will not occur at a rate equal to or greater then the rate of fat loss. Thus, the person will continue to lose weight, while repositioning their weight to more lean mass. Furthermore, studies PROVE that resistance training leads to an increase in muscle cells which increases the BMR of an individual.
BMR (Basal Metabolic Rate) is the amount of calories an individual will burn when physically inactive (sedentary).
Increasing one's BMR is crucial to burning more calories during the day, even during the mundane daily tasks that involve little movement. Once the person begins to exercise their base is higher then normal, which in turn, allows them to burn more calories during their workout, and see greater success.
Another excellent benefit of resistance training is that studies show that it increases mitochondria (the muscle's powerhouse) located within a muscle cell. These organelles break down fats for energy usage during exercise and normal contraction. The more mitochondria in a muscle, the more fat that muscle can use as energy. Not only does using this energy help someone lose unwanted weight, but it also is an excellent performance boost considering fat is 9 calories per gram, compared to 4 calories per gram for carbohydrates.
The lesson here is:
Resistance training is an excellent mode of exercise for anyone looking to change their physique or improve their health. It is crucial to understand that just because one lifts weights does not indicate that they will get "big muscles", or even get significantly stronger. Simply put, the only way to get big is to lift big weights. Therefore, if your goal is anything besides increasing your muscle mass or strength, then temper the weights you lift.
Stay with something that you can lift 12 to 15 times for a total of 3 to 4 sets. Ensure that you train every body part equally. Meaning, if you do 8 total sets for your chest, then do 8 for your back. Furthermore, if you do 10 sets for your quadriceps muscle group, then ensure that your hamstrings and calves get the same attention. This is crucial because you do not want to develop any imbalances in the muscle structure.
Weight Training is an excellent form of exercise that can be done long into life. So lift now, lift tomorrow, lift with a purpose, and of course, stay fit forever.
Weight training, or resistance training as it is commonly referred to in scientific circles, is a crucial form of exercise for anyone looking to improve their physique, or even their general health. In fact, I'll list groups that most would not expect to benefit from weight training:
1. The elderly- older individuals benefit greatly from resistance training because it promotes specific usage of their muscles. As we age our bodies become catabolic, meaning we burn muscle as opposed to building it, so it is crucial to utilize weight training to avoid this catabolism. It is the simple adage, "if you don't use it you lose it."
2. Women- women benefit because of the calcium release into the bloodstream during resistance training. This calcium is then free to bind with bone cells and further fortify the bone structure of the woman. This is crucial because studies show that women possess less bone-density then men, and see greater degradation of bone cells as well (osteoporosis).
3. Older Teens- Age is crucial on this one because you do not want to effect the growth plates on bones by weight training too young. However, around fifteen for boys and sixteen for girls is an excellent time to insert regular resistance training into their lives. Teenagers no only benefit from the increase in physical activity, but studies seem to show that training during this period of time may assist in altering their body-type to a more healthy, easier to maintain body. Furthermore, any athletes will see an increase in performance as a result of training. Lastly, starting young is a crucial component to ensuring one's child becomes and remains physically active in life.
4. Overweight and obese individuals- contrary to popular belief weight training is a great means to lose weight. So long as the resistance is managed, hypertrophy (muscle growth) will not occur at a rate equal to or greater then the rate of fat loss. Thus, the person will continue to lose weight, while repositioning their weight to more lean mass. Furthermore, studies PROVE that resistance training leads to an increase in muscle cells which increases the BMR of an individual.
BMR (Basal Metabolic Rate) is the amount of calories an individual will burn when physically inactive (sedentary).
Increasing one's BMR is crucial to burning more calories during the day, even during the mundane daily tasks that involve little movement. Once the person begins to exercise their base is higher then normal, which in turn, allows them to burn more calories during their workout, and see greater success.
Another excellent benefit of resistance training is that studies show that it increases mitochondria (the muscle's powerhouse) located within a muscle cell. These organelles break down fats for energy usage during exercise and normal contraction. The more mitochondria in a muscle, the more fat that muscle can use as energy. Not only does using this energy help someone lose unwanted weight, but it also is an excellent performance boost considering fat is 9 calories per gram, compared to 4 calories per gram for carbohydrates.
The lesson here is:
Resistance training is an excellent mode of exercise for anyone looking to change their physique or improve their health. It is crucial to understand that just because one lifts weights does not indicate that they will get "big muscles", or even get significantly stronger. Simply put, the only way to get big is to lift big weights. Therefore, if your goal is anything besides increasing your muscle mass or strength, then temper the weights you lift.
Stay with something that you can lift 12 to 15 times for a total of 3 to 4 sets. Ensure that you train every body part equally. Meaning, if you do 8 total sets for your chest, then do 8 for your back. Furthermore, if you do 10 sets for your quadriceps muscle group, then ensure that your hamstrings and calves get the same attention. This is crucial because you do not want to develop any imbalances in the muscle structure.
Weight Training is an excellent form of exercise that can be done long into life. So lift now, lift tomorrow, lift with a purpose, and of course, stay fit forever.
Tuesday, November 30, 2010
What is Exercise?
Today's society utilizes the word exercise far too narrowly. Exercise is a word that encompasses many different activities, lifestyles, and ways of thinking. Far too many people thinking fitness is waking up before dawn and heading out for a run, or trekking to their local gym for a resistance training session. However, fitness is simply keeping oneself active, no matter what the mode of exercise is.
Many activities that improve fitness can be done without even leaving the comforts of one's home. Cleaning with a purpose; that is, making sure you constantly stay moving and put forth high effort, is an excellent mode of exercise for many stay at home moms. Furthermore, simple abdominal exercises, jumping jacks, and push-ups can make for an excellent at home routine that takes less then fifteen minutes. Throw in a few sturdy chairs, a range of dumbbells, and a swiss ball and you have yourself an excellent thirty minute workout that burns calories, builds lean muscle, and improves overall health in the body.
Exercise is also that bike ride on Saturday mornings that you enjoy with friends, that yard work getting ready for the spring, a day spent chasing children at the park, a hike through a local trail, and the accumulation of walking as much as possible whenever possible. Any of these things, and so many more, are excellent ways to achieve better health, and a better body. You don't have to have a gym membership or an annoying alarm to become active, you just need an activity that you enjoy that increases your heart rate and challenges your body to some degree.
Now, obviously as one continues to perform that same activity over a period of time they become used to it, so it is absolutely crucial to understand when to switch activities in order to keep the exercise fresh to both the body, but also the mind. Lastly, this article is not meant as a deterrent from gyms and morning runs, but rather a refreshing look at what it really means to exercise, and the various modes with which one can engage in exercise. Gyms provide equipment, both cardio and resistance, that allow for you to push your body in more challenging ways. Compounded with this challenge is the availability of trainers, excellent sources of knowledge and motivation, who will push you through the toughest of workouts in an effort to achieve the body and health of your dreams.
Regardless of what you do, just keeping doing it, and if you're not really doing anything. Now may just be the time to start. You must know that health is not a window that stays open forever. Seize the day today, enjoy the benefits tomorrow, stay fit forever.
Many activities that improve fitness can be done without even leaving the comforts of one's home. Cleaning with a purpose; that is, making sure you constantly stay moving and put forth high effort, is an excellent mode of exercise for many stay at home moms. Furthermore, simple abdominal exercises, jumping jacks, and push-ups can make for an excellent at home routine that takes less then fifteen minutes. Throw in a few sturdy chairs, a range of dumbbells, and a swiss ball and you have yourself an excellent thirty minute workout that burns calories, builds lean muscle, and improves overall health in the body.
Exercise is also that bike ride on Saturday mornings that you enjoy with friends, that yard work getting ready for the spring, a day spent chasing children at the park, a hike through a local trail, and the accumulation of walking as much as possible whenever possible. Any of these things, and so many more, are excellent ways to achieve better health, and a better body. You don't have to have a gym membership or an annoying alarm to become active, you just need an activity that you enjoy that increases your heart rate and challenges your body to some degree.
Now, obviously as one continues to perform that same activity over a period of time they become used to it, so it is absolutely crucial to understand when to switch activities in order to keep the exercise fresh to both the body, but also the mind. Lastly, this article is not meant as a deterrent from gyms and morning runs, but rather a refreshing look at what it really means to exercise, and the various modes with which one can engage in exercise. Gyms provide equipment, both cardio and resistance, that allow for you to push your body in more challenging ways. Compounded with this challenge is the availability of trainers, excellent sources of knowledge and motivation, who will push you through the toughest of workouts in an effort to achieve the body and health of your dreams.
Regardless of what you do, just keeping doing it, and if you're not really doing anything. Now may just be the time to start. You must know that health is not a window that stays open forever. Seize the day today, enjoy the benefits tomorrow, stay fit forever.
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