You are here: Home » Fitness » fitness articles » exercise articles

Consistency and Variability Are Important for Fat Reduction and Muscle Building

Written by Mary on July 21, 2011 · Leave a Comment
Quite recently, I talked about combining in an regime. Therefore, you must also be mixing up your training variables to steadily get great results, whether it is losing fat, building muscles, or just simply shape up.

While changing up your workout variables is an important role in the success of your training routine, your training shouldn’t be entirely different every session. Your body would have no grounds to improve on, if you are all over the place on each exercise session and never attempt to progress further and repeat on certain exercises for certain set and rep structure with certain rest timeframe.

The best format for your workouts to yield the most effective results is to be consistent and try to progress continuously on a specific workout format for a specific time period. A timeframe of 4-6 weeks normally works effectively as our body starts to adapt to the training routine and advancements will eventually slow down drastically.

Thus, it is time to vary up parts of your workout variables and then keep consistent with your new exercise program for another 4-8 weeks. A few of these variables are the quantity of sets and reps each exercises, the order of exercises, the quantity of exercises per session, workout grouping (super-setting, tri-sets format, etc.), the level of struggle, rest intervals between sets, repetition pace, range of movement, workout angle (inclined, declined, upright, etc), exercise type (compound or isolation), workout period per week, workout frequency per month, etc.

For instance, you have a that involves doing 10 sets of 6 reps for 6 varying exercises grouped together in a superset format with 40 seconds recovery time rest between each superset and no rest between the 2 exercise types within the superset. So after about 6 weeks, you begin to realize that you are not improving further with that structure. Thus, it is time to change parts of your variables and start a new workout scheme.

This time you select a typical 5 sets of 6 reps routine, but combine your exercises in a tri-set format. On top of that, you decide to execute the exercises in the tri-set with no rest intervals in between them, and then rest for 2 minutes in between each tri-set group to fully recover your .

Finally, I would like you to keep track of your results with a book or notepad (weights used, sets, and reps) to track how well you are progressing.
For more tips and tricks to lose fat, visit MeltYourGutAway.com.

Or, visit my blog for more collection of tips and tricks on exercise articles at http://tenpercentman.blogspot.com
Article Source: http://www.articlealley.com/consistency-and-variability-are-important-for-fat-reduction-and-muscle-building-1556094.html

Tags: , , ,

Categories: exercise articles -

Consistency and Variability Are Important for Fat Reduction and Muscle Building

Written by Mary on July 16, 2011 · Leave a Comment
Quite recently, I talked about combining different exercises in an intense exercise regime. Therefore, you must also be mixing up your training variables to steadily get great results, whether it is losing fat, building muscles, or just simply shape up.

While changing up your workout variables is an important role in the success of your training routine, your training shouldn’t be entirely different every session. would have no grounds to improve on, if you are all over the place on each exercise session and never attempt to progress further and repeat on certain exercises for certain set and rep structure with certain rest timeframe.

The best format for your workouts to yield the most effective results is to be consistent and try to progress continuously on a format for a specific time period. A timeframe of 4-6 weeks normally works effectively as our body starts to adapt to the training routine and advancements will eventually slow down drastically.

Thus, it is time to vary up parts of your workout variables and then keep consistent with your new exercise program for another 4-8 weeks. A few of these variables are the quantity of sets and reps each exercises, the order of exercises, the quantity of exercises per session, workout grouping (super-setting, tri-sets format, etc.), the level of struggle, rest intervals between sets, repetition pace, range of movement, workout angle (inclined, declined, upright, etc), exercise type (compound or isolation), workout period per week, workout frequency per month, etc.

For instance, you have a workout program that involves doing 10 sets of 6 reps for 6 varying exercises grouped together in a superset format with 40 seconds rest between each superset and no rest between the 2 exercise types within the superset. So after about 6 weeks, you begin to realize that you are not improving further with that structure. Thus, it is time to change parts of your variables and start a new workout scheme.

This time you select a typical 5 sets of 6 reps routine, but combine your exercises in a tri-set format. On top of that, you decide to execute the exercises in the tri-set with no rest intervals in between them, and then rest for 2 minutes in between each tri-set group to fully recover your .

Finally, I would like you to keep track of your results with a book or notepad (weights used, sets, and reps) to track how well you are progressing.
For more tips and tricks to lose fat, visit MeltYourGutAway.com.

Or, visit my blog for more collection of tips and tricks on exercise articles at http://tenpercentman.blogspot.com
Article Source: http://www.articlealley.com/consistency-and-variability-are-important-for-fat-reduction-and-muscle-building-1556094.html

Tags: , , ,

Categories: exercise articles -

Coping With Addiction

Written by Mary on July 11, 2011 · Leave a Comment
Of course, most people will say that if you want to avoid addiction, then you should just say away from things that have the potential to become addicting. What they don?t realize is some people don?t know what is addicting and what isn?t. Other people start doing something that they know can be addicting with the thought that they can overcome whatever it is easily.
For example, someone can start smoking tobacco with the thought that they can quit anytime they want. The thing is; no one ever starts something with the knowledge that their body will become dependent on it. It?s the same way with prescription drugs. If you are taking a large dose of a powerful pain killer, your body becomes dependent on it. If you stop taking it abruptly, then your body will start going through withdrawals.
Withdrawals can consist of body aches, shaking, anxiety, extreme mood swings, hunger, lack of appetite, etc. These can be very, very difficult to cope with. The key to any addiction is finding something better to do that will be productive and time consuming. You want to keep yourself busy with things you can do that can be more beneficial for you and your time. There are several different things you can do to help you cope.
Think about things you are interested in. As you realize your likes and dislikes this will help you to think of a new hobby you could pick up. You could start increasing your art skills. This can be a great way to cope with addiction. Art keeps your mind focused so you are able to get out your thoughts and feelings. By doing this, the feelings and withdrawals will seem less intense and you will be able to kick the addiction a lot easier and quicker.
A lot of people like to exercise when they are having troubles with coping. Exercising is one of the best ways to cope with addiction. When you exercise, you release endorphins, giving you a sense of well-being and all around feeling awesome. If you choose exercise as your coping mechanism, then understand that your exercise of choice doesn?t have to be anything difficult. You can do something as easy as doing yoga with friends, swimming, or even just running on a treadmill.
Most addictions are caused because whatever it is you are doing, whether it is drugs, alcohol, or anything else that can be potentially harmful towards your body, is making you feel different or feel good. The only problem is that it isn?t a long-lasting feeling. You want to do things that are going to make you happy in the long run.
When you realize this, it will make you want to do things that will be productive and more beneficial for you later in your life. You can start setting goals for yourself and thinking about your future. Think about things you would like to accomplish and do with your life. Some things to consider could be starting college, learning new skills, or even getting a new job.
Make sure that if you feel like you can?t do it alone, get help. You can get help from friends and family. If you feel like you need extra help, don?t be afraid to talk to a professional. They are trained to help people who need a little extra help with addictions. As said before, coping with an addiction can be very tough, but by following these few tips and ideas you can kick it in the butt in no time at all.

Cade Lennox is a health and fitness expert who writes Bowflex Treadclimber Reviews and other as well as articles about diets, nutrition and other health related topics.

Article Source: http://www.articlealley.com/coping-with-addiction-2196378.html

Tags: , , ,

Categories: exercise articles -

Consistency and Variability Are Important for Fat Reduction and Muscle Building

Written by Mary on July 11, 2011 · Leave a Comment
Quite recently, I talked about combining in an intense exercise regime. Therefore, you must also be mixing up your training variables to steadily get great results, whether it is losing fat, building muscles, or just simply shape up.

While changing up your workout variables is an important role in the success of your training routine, your training shouldn’t be entirely different every session. Your body would have no grounds to improve on, if you are all over the place on each exercise session and never attempt to progress further and repeat on certain exercises for certain set and rep structure with certain rest timeframe.

The best format for your workouts to yield the most effective results is to be consistent and try to progress continuously on a specific workout format for a specific . A timeframe of 4-6 weeks normally works effectively as our body starts to adapt to the training routine and advancements will eventually slow down drastically.

Thus, it is time to vary up parts of your workout variables and then keep consistent with your new for another 4-8 weeks. A few of these variables are the quantity of sets and reps each exercises, the order of exercises, the quantity of exercises per session, workout grouping (super-setting, tri-sets format, etc.), the level of struggle, rest intervals between sets, repetition pace, range of movement, workout angle (inclined, declined, upright, etc), exercise type (compound or isolation), workout period per week, workout frequency per month, etc.

For instance, you have a workout program that involves doing 10 sets of 6 reps for 6 varying exercises grouped together in a superset format with 40 seconds recovery time rest between each superset and no rest between the 2 exercise types within the superset. So after about 6 weeks, you begin to realize that you are not improving further with that structure. Thus, it is time to change parts of your variables and start a new workout scheme.

This time you select a typical 5 sets of 6 reps routine, but combine your exercises in a tri-set format. On top of that, you decide to execute the exercises in the tri-set with no rest intervals in between them, and then rest for 2 minutes in between each tri-set group to fully recover your strength levels.

Finally, I would like you to keep track of your results with a book or notepad (weights used, sets, and reps) to track how well you are progressing.
For more to lose fat, visit MeltYourGutAway.com.

Or, visit my blog for more collection of tips and tricks on exercise articles at http://tenpercentman.blogspot.com
Article Source: http://www.articlealley.com/consistency-and-variability-are-important-for-fat-reduction-and-muscle-building-1556094.html

Tags: , , ,

Categories: exercise articles -

The Best Way to Control PCOS Exercise and Diet

Written by Mary on July 6, 2011 · Leave a Comment
You’ve got too much hair on your chest, face, or back. You may be experiencing hair loss and have a receding hairline. You haven’t been able to get pregnant and have brown or gray patches of skin on your knees, elbows, armpits, and neck. Your armpits and/or neck have skin tags.

If you are suffering from these symptoms, you have polycystic ovary syndrome or PCOS. There’s a well known connection between having PCOS and being insulin resistant. Insulin resistance results when your body fails to respond properly to insulin which can elevate insulin levels in the blood.

The elevated insulin increases testosterone which causes you to gain weight around the midsection. Excessive insulin damages the liver, makes you prone to diabetes, decreases your good cholesterol, and causes your blood vessels to clog. It is also the reason for the symptoms stated previously at the introduction of this article.

The long term health consequences of elevated insulin levels isn’t good. If your insulin level isn’t brought under control, diabetes and can result.

Fortunately, this can be remedied naturally by living a healthy lifestyle. This requires getting a lot of as well as exercises that builds your .

Living healthy also means consuming the right foods such as vegetables, fruit, poultry, fish, and lean meat. Refrain from eating simple carbohydrates such as white bread, cookies and cakes, refined rice and pasta.

You should avoid consuming too many calories. Try a salad before you begin your meal since this fills your stomach which results in less food consumed during the meal.

Make an effort to reduce the stress in your daily life. Excessive stress upsets your hormone balance. This results in weight gain around your midsection.

What is really critical is not to do this on your own. A health professional with experience is needed to tell you exactly what to do. You will need emotional support from a PCOS support group which will keep you motivated.

Need to find ovarian cyst and PCOS information? Learn about recurring ovarian cysts and an alternative ovarian cyst cure.

Article Source: http://www.articlealley.com/the-best-way-to-control-pcos–exercise-and-diet-976842.html

Tags: , , , , ,

Categories: exercise articles -

Trap Exercises Some Great Trapezius Exercises

Written by Mary on July 1, 2011 · Leave a Comment
When they’re well developed, the upper traps are cool looking muscles. Bodybuilders, pro wrestlers, football players – a lot of them have that “no neck” appearance due to the development of their upper traps. They really give you that strong, “don’t mess with me” look that a lot of guys are going for.

But other than making you look like a “bad ass”, well developed traps actually benefit you in a lot of other ways – especially if you play sports. One of these notable benefits is the fact that well developed traps help protect the brachial plexus nerve that’s fairly vulnerable for contact athletes.

The last thing you want is a nerve injury (not fun) and since well developed upper traps help to reduce the risk of sustaining one, that alone is enough reason to perform trap-.

Trapezius Exercises

Now, to set the record straight, the trapezius is actually a very large muscle within the back. There’s lower fibers, middle fibers and of course – what I’m referring too in this article – the upper fibers. The middle and lower fibers are recruited by performing all sorts of rowing and scapular depression exercises while the upper fibers are involved with shoulder elevation movements.

The best exercise to mimic the function of the upper traps is the shoulder shrug exercise. Upon first glance, shoulder shrugs seem extremely basic but truthfully, about 90 percent of the guys in the gym doing them are doing them wrong!

The first mistake is using too much weight. With the shrug exercise, it’s tempting to load up the barbell or grab the heaviest set of dumbbells on the rack and go through the motion in hopes of impressing the on-looking ladies in the gym. It’s tempting sure, but don’t do it.

The upper traps consist of primarily fast twitch which means that they’re best suited for strength rather than endurance – which explains why you’ll quickly fatigue regardless of whether you’re lifting 100lb dumbbells or 50lb dumbbells.

You need to lift heavy to get them to respond but you can’t sacrifice your form in order to lift more weight than you can handle. The key to performing the shoulder shrug exercise is to first a spot on the wall to keep your head facing forward. In other words, don’t look up and don’t look down – look straight forward!

As you elevate your shoulders, you also want to draw your shoulders back in a controlled motion. This little technique will give you a better muscular contraction.

Here’s a video demonstration showing how to properly perform the shrug exercise..

Shrug Exercise Demonstration

Related Article = Pectoral Exercises

Enjoy!
: http://www.articlealley.com/trap-exercises–some-great-trapezius-exercises-859782.html

Tags: , , , , , ,

Categories: exercise articles -

Stamina Exercise Bike Reviews

Written by Mary on July 1, 2011 · Leave a Comment
Stamina exercise bikes are very popular. One suspects this is because of price rather than quality. However, one or two bikes do warrant inspection and can be a useful piece of kit for giving you a good workout; knowing which models to steer clear of is the secret. Here are some reviews on what models that might be worth buying and those that should be avoided.

Stamina makes upright and that range in price from as little as $160 up to $900. Apart from one model, you are best to ignore the machines that cost under $400. It can be a good idea to make a cheap exercise bike, as not everyone can afford or can justify spending large sums of cash on a piece of . However, a point is reached when building too cheap actually produces something that has no benefits whatsoever. I’m afraid that is true of some of Stamina’s machines.

The Stamina Magnetic Resistance recumbent bike (15-4600A) retails for around $200. At first glance it looks good value for money – for some perhaps this is the case. But, upon further inspection it lacks features that are present in more expensive models. While it does have magnetic resistance there are only 8 levels and these need manually adjustment by use of a knob. The number of levels should be at least ten and it is much better that the adjustment is made by pressing a switch on the console. It also lacks a monitor, something that should always be used in conjunction with the bike. The monitor also leaves a lot to be desired, though you do get the usual readouts such as, speed, distance, time calories burned etc. And, there are 6 preset programs; Fat burn, Hill, Maximum fat burn, Interval, Aerobic and Mountain.

All in all, this bike falls short of being a good machine. If you do want to buy a cheap recumbent exercise bike, take a look at the ProForm GR 90 instead. You’ll need to spend another $150, but it’s well worth it.

Other bikes to avoid are the Silent Magnetic Upright (15-5300) and Silent Magnetic Recumbent (15-4800). However, there is one model at this low price range that might be suitable for some, and that is the Stamina InTONE Folding recumbent bike (15-0200). As its name suggests it can be folded and stored away, which is a great feature for those who are short on space. It retails for around $160 and lacks many features, but there is resistance (manual) and a LCD that monitors , speed, distance, and calories burned. While being of no benefit for a serious user this machine would be perfectly acceptable to an occasional user who wants a bike that can be easily stored out of the way.

You have to look at the more expensive models before you find a Stamina exercise bike that is worth considering. The EMR Conversion II recumbent bike (15-9002) is an interesting concept. It doubles as both bike and rowing machine. There is an extruded piece of aluminum sticking out the back of the seat and the conversion is easily done by pulling a pin. For someone looking for both machines, this may be an acceptable compromise – I do mean compromise as ideally you should buy two separate machines. It retails for around $600.

If you really are keen on the idea of a conversion bike/rowing machine, then you should be looking at the more expensive Conversion II recumbent bike/rower (15-9003) that retails for around $800. This is a far more robust machine than the 15-9002 and fulfills its role better. However, the resistance is still on 8 levels – there should be more.

Finally, there’s the Elite Total Body recumbent bike (15-9100) retailing at around $900. I would not recommend this bike. Again, the resistance is manually adjusted by means of a knob; for this price you can buy other brands that do this electronically via a push button on the console. Also, the programs are minimal. Do yourself a favor and save some money, but the Schwinn Conversion II recumbent bike instead; it comes with far more features and costs less.

Stamina makes cheap exercise bikes and this is a plus point; far too many companies make machines with over-inflated price tags. Some of its machines do fall short but I like the folding model and the conversion bike/rower is an interesting idea. Basically, these bikes are for entry-level users – and some models deliver the goods at this level – but more serious athletes should look elsewhere.

Follow the links for the Stamina exercise bike and find out more about the recumbent exercise bike like the Schwinn exercise bike and many others.

Article Source: http://www.articlealley.com/stamina-exercise-bike-reviews-504718.html

Tags: , , , , , ,

Categories: exercise articles -

How to Start Applying a Home Gym Exercise Chart

Written by Mary on June 26, 2011 · Leave a Comment
If you have decided to make use of your own home gym exercise program, you would have initially gotten some information on what exercises that need to be done to achieve what you need. In the beginning stage you will need to keep looking at the home gym exercise chart to get you going, and you will be skipping some of the exercises recommended on it. You will also find that in the beginning you will try a bit of this and a bit of that from the home gym exercise chart, like testing the waters if you like.

This is so that you get the feel of which exercise on the home gym exercise chart takes too much effort and which does not. And so you would begin with the ones that take next to no effort. So it seems you may be lacking reason or inspiration to get yourself motivated to shed those kilos or to tighten up those muscles, but guaranteed you may feel you put some effort into it for now, but if you haven’t felt any pain yet, you haven’t put in any effort yet either.

No Pain, No Gain Routine

Yes, it is a point of no pain, no gain. The next day you decide to roll out the exercise rug again, and start with those simple and easy exercises again on the home gym exercise chart. And when you finished the simple exercises on the home gym exercise chart, you stand there hands on hips thinking what next can you do? You hopefully did just start with the warming up exercises for beginners. But you are already feeling the stiffness in some of your muscles. This is just the beginning of pain for you for the moment until your body gets accustomed to using those muscles you didn’t know you never really had and used.

Just Keep Moving on

After the second day, when you woke up, you felt all stiff and sore all over. Welcome to the discovery of muscles that never worked completely or at all. Your home gym exercise chart never gave any indication that you would be feeling so sore and stiff. But even though you feel you cannot move, it is actually the time that you just keep on with the exercise routine and not give up for even a day, or to toss the whole idea away by the third day as most people do.

If you love this article, you will also love another article written by this article’s author on exercise bike parts and new balance exercise bike.
Article Source: http://www.articlealley.com/how-to-start-applying-a-home-gym-exercise-chart-1614838.html

Tags: , ,

Categories: exercise articles -

Written by Mary on June 26, 2011 · Leave a Comment
Tags:

Categories: exercise articles -

3 Steps to Starting a Successful Fall Exercise Program

Written by Mary on April 6, 2011 · Leave a Comment

Ah, the crisp cool breeze, the invigorating feel of the outdoors as the leaves start to turn colors, the sound of kids laughing on their way to school.

Fall is the time for new beginnings, new classes, new curriculum, new programs, and new start.

You’ve relaxed over the summer and now you’re ready to reach higher, push further.

You’re pumped. You’re excited about starting a new season. You’re ready to tackle new challenges.

There’s nothing like feeling the momentum of new beginnings. If you’ve wanted to lose weight and get into amazing shape, why not use this momentum to your advantage?

Momentum is one of the most underrated factors in achieving a .

Momentum can give you what you need to start an exercise program, stick with it and reap major rewards.

As we all know, it’s very easy to do something when we feel excited about it. This is not a if you learn to use it.

This initial excitement does wear off eventually, but by the time it does, you could be so far ahead already, that maintenance is easy.

Why not use this initial excitement to kick-start your treadmill exercise program?

Plan a program that you can get excited about, something that will push you just beyond where you are at right now physically. Then go for it! Don’t wait until that excitement wears off. Do it! Live in the moment.

With that in mind, here are 3 steps to planning a treadmill exercise program that gets results:

1) Grab a journal or notebook and write down everything you want to achieve in vivid detail. How do you want to look? How do you want to feel? What would you like to fit into? Etc.

Reread this vivid description at least once a day. By keeping in mind the , you’ll be highly motivated to push yourself further.

2) Start exercising and make notes on every workout session that you do. How long did you go? What was your perceived exertion? How many miles did you cover?

3) Review your workout session notes every week and then add something a more challenging to the next week’s workout.

For example, if your average exercises time last week was 20 minutes %26#8211; up your average time to 30 minutes. If you’re perceived exertion were 5 on a scale of 1 to 10 then up it to 7. Make these little adjustments every week and you will be progressing leaps and bounds towards your fitness goals!

Plus the inspiration you get from charting your progress will keep you going long after that initial momentum is fizzling out.

By following these steps and using the fall momentum to inspire you, starting a treadmill exercise program becomes both exciting AND easy. Learn to use momentum to your advantage and you’ll achieve more than you ever dreamed possible!

Tags: , , ,

Categories: exercise articles -

Next Page »