Posts Tagged ‘Program’

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Rest Your Way Towards Outstanding Fitness Program Results

Wednesday, June 23rd, 2010

Far too many workout warriors are not seeing the physical fitness program results they deserve. They think they are on the most effective, efficient workout plan possible; but they are only kidding themselves.

Take a quick glance around your fitness center. How many physiques actually do change? How many individuals look confused as they mill around from exercise to exercise working at 50% capacity? Honestly, how many people are simply wasting their valuable time in the gym? If you are truthful, the answer is a whole lot of people. Most think they are on the best fitness program ever, but are really on an extremely ineffective, inefficient workout plan. The sad thing is they don’t even realize it. It really does not have to be this way.

One of the most important aspects of any workout program is exercise intensity. Especially in the world of strength training, intensity is a must for results. However, the newest fitness program buzzword is rest between training sessions.  There is no such thing as overtraining, just under-resting.

You probably think I am crazy by saying rest more to get fit. Well, it is true. Rest is an exercise program variable that must be incorporated into your physical fitness program. If not, results significantly suffer.

The importance of rest between exercise bouts is becoming more, and more important as the research begins to roll in. As a matter of fact, many more workout program research studies are going on in hopes of shedding more light on the importance of rest. It is the new hot topic in exercise science.

Exercise intensity is the stimulus that triggers the physiological adaptive response. Thus, improves your fitness. The fitness program session gets the ball rolling. However, during rest, is when all the positive adaptive work is completed. Failure to provide enough rest between workouts will quickly short circuit your fitness plan results.

So what is the optimal rest necessary in your fitness training program to elicit excellent results?  It actually depends upon the type of exercise, and the workout intensity. It is simple!  Aerobic, low intensity, training requires less rest between workout bouts. Higher intensity, shorter duration exercises, such as strength training, requires more muscle recuperative rest between workouts.

Exactly how much fitness workout program rest varies from individual to individual, and is largely dependent upon actual results, genetics, and nutrition. Only you can determine if you are getting optimal rest between fitness program sessions. Gone are the days of a Monday, Wednesday, and Friday training schedule.

How do you determine the optimal number of rest days in your fitness workout plan? Simple, you track. If you are seeing positive quantitative results by tracking performance, then your rest time is considered optimal. If your performance has decreased, or remains the same, then more rest between workouts is mandatory for an adaptive response to occur.

So remember, in order to determine your optimal exercise program rest, it is important to track your workouts. It is that simple! If you are not tracking your exercise program sessions, then you are making a big mistake. How would you know if you are getting optimal rest between training sessions if you are not effectively tracking results?

Pay closer attention to rest in your fitness program regimen. It is one of the most neglected aspects of a workout plan. Doing so will guarantee you are headed in the right direction to being on the most effective, efficient workout plan possible.

What is a Good Lose Weight Diet Program?

Monday, May 17th, 2010

What is a good lose weight diet program? I think that is a question lots of people needs answered. There are so many fad diets out there, people simply do not know how to identify a good lose weight diet program any more.

Points to keep in mind for identifying a fad:

There are a few typical things that you can keep in mind to find out if it is a fad or not.

1. With a fad weight loss diet you will be limited to a very small choice of food. A good one will be a well balanced one with a wide variety of foods.

2. Often a fad diet will leave out complete food groups and you have to eat mostly one kind of food all the time. A good one, once again will include all the food groups. It is obvious that you will have to cut down on certain groups as they are the culprits for making you fat, but they will still be included in small amounts.

3. Often with a fad diet you have to eat very little and you get very hungry. With a good one you obviously have to cut down, but you will eat enough to supply your body’s nutritional needs.

4. A bad diet often discourages exercise as it contains too little calories for you to safely exercise. The grapefruit diet is a good example of such a diet. Although a good plan may not actively encourage you to do exercise, it will not actively discourage it and will most of the time say that it will be a good idea to do moderate exercise.

What is a good lose weight diet program then?

Identifying a good lose weight diet program is easy. A good one will have a well balanced eating program. Mostly a good one will also encourage you to eat more than three small meals a day to keep your blood sugar levels constant. Doing this will prevent you from getting too hungry as well as preventing that well known slump in energy.

A really good one will also encourage moderate exercise. Workouts do not have to be strenuous and a brisk walk for thirty minutes three times a day should be enough. If a diet expects you to workout in a gym for hours a day, I will also be suspicious of it.

So, in conclusion, a good lose weight diet program will exist of a well balanced eating plan and will allow you to do moderate exercise at least three times a week. For the safety of your health it is essential that you only go onto a good lose weight diet program as a bad one can be life threatening!

Are you a Bride in search of the Best Health and Fitness program that is right for you?

Friday, April 30th, 2010

Are you a Bride in search of the Best Health and Fitness program that is right for you?

Intelligent fitness tips for brides who want to be ready for the biggest day of their life

Your wedding day is fast approaching, and naturally, you want to look your absolute best as you head down the aisle. Before you freak out about what to do with your “trouble areas” and start thinking of all the reasons you hate working out, remember you can do this without a no-nonsense personal trainer or pricey gym membership. It just takes a little discipline, focus and a few smart fitness tricks!

Walk if you can’t run!

» Myth: You have to spend hours running on a treadmill to really get in shape fast.

» Fact: Walking every day is a smart and easy way to kick off your daily workout routine. Keeping a steady stride will help you burn calories, lose weight and relieve any pre-wedding stress.

» Go!: Try to shoot for at least 30 minutes of walking a day when possible, and do this at least 5 days a week. According to the American Council on Exercise, beginners can tone down the initial pressure by limiting both their pace and the distance they walk. This means you can break up the walking into manageable chunks throughout the day and still reap the benefits. Start off with a 5-minute morning stroll around your neighborhood; then increase your time and distance gradually throughout the day. Take a 10-minute walk during your lunch break and a 15-minute walk in the evening after work. Remember that keeping a steady pace is more important than the speed in which you walk. Your goal is to elevate your heart rate slightly (if you can’t talk while you walk, you’re going too fast).
Don’t skip stretching!

» Myth: As long as you break a sweat, you’re getting a full workout.

» Fact: Giving your body a proper warm-up and cool-down isn’t just a necessary part of any workout; it has plenty of additional benefits. Stretching before and after a workout not only increases overall flexibility and boosts circulation, but according to the staff at the Mayo Clinic, it can also improve your posture and relieve stress.

» GO!: Since most types of workouts cause the muscles in your body to flex and contract, you’ll want to stretch before and after each, and at least three times a week, to maintain a balance – especially if you don’t usually exercise. There’s an art to stretching properly. Breathe consistently and deeply, but be careful not to push your limits. It’s normal to feel a little tension, but you never want to prolong or hold a painful stretch.
Snack smart!

» Myth: You must avoid the vending machines at work at all costs.

» Fact: Smart snack choices can be found among the usual junk food offerings. You just have to know what to avoid.

» Go!: You’re busy and sometimes need to snack on the go – we get it. But if you must hit the vending machines, start by seeking out snacks that are low in fat, sodium, calories or carbohydrates, and beware of portion sizes. Live Healthy America ranks classic favorites like Doritos, Skittles and Frosted Strawberry Pop-Tarts among its top five “just don’t do it” vending snacks. Avoid these and grab something from its best-bets list: Baked! Lay’s Original Chips, Planters Sunflower Kernels and Smartfood Reduced Fat Popcorn.
Don’t believe everything you read about water!

» Myth: Drinking bottle after bottle of water will help you lose weight.

» Fact: There is such a thing as drinking “too much” water, and doing so can cause cramping and sodium deficiencies among other complications.

» Go!: People often say that drinking lots of water can help with dieting and intense workout plans. But if you dig a little more, you’ll find that some medical and health care professionals disagree. While keeping hydrated can help cleanse the body, drinking too much water could lead to decreased sodium levels in the blood. Stay hydrated, but be careful not to overdo it.

References: Idea Fitness, LSJ.com News

Forwarded By, Natalie Pyles

Health & Fitness Expert, Nutrition Specialist, Bridal fitness, Author, and NSA Speaker

Muscle Fitness Program: What to Do When You are not Seeing the Growth That You Want

Sunday, April 18th, 2010

Every guy wants bigger arms and muscle fitness programs can be great for building them, but some exercises will not get the results that you were hoping for. We look at upper arm exercises and a few other excercises that build the bulging biceps or other parts of the musculature.

The first thing is Sitting Biceps Curl:

Due to the fact that you are sitting for this exercise, you have more leverage and will be able to lift more than you would in a standing curl. Try it at about one and a half times your usual barbell weight.

Sit on a bench with a barbell in your lap. Grip it from under with the hands shoulder-width apart, and curl it up toward the chin. You should be able to do 8 reps and then need a rest – if you cannot do that many or could have done more, adjust the starting weight next time.

After a rest of about a half minute, take a barbell that is 10% heavier and do a few more reps, however many you can.

Hammer Curl is another good muscle fitness program:

This exercise technically does not work the biceps but the brachialis, which is underneath it in the musculature of the upper arm. Developing the brachialis will increase the overall size of the upper arms and push up the biceps so that they look bigger, even if you are at the point where you cannot develop them any further.

Take dumbbells and hold them with elbows by your sides and palms facing the thighs. Curl the dumbbells up toward the shoulders. Lower slowly and repeat.

Elbows must stay firmly by your sides so that the brachialis does all the work, not the shoulders. Note that the palms of the hands come up facing each other, not facing upward as in a regular curl.

For a variation on this exercise you can try curling the arms alternately, one at a time. This will increase your concentration on the single brachialis muscle that you are working at any one time. Concentration always tends to make a workout more effective.

Finally, do not over exercise your arms and your other muscules too. Often twice a week is enough especially you are a beginner. There is a point where more training will not increase anything in terms of size it is just not usefull for your body.

If you have been working your arms too much and they have stopped developing, consider cutting back on your bicep training sessions to just once a week. Less is sometimes more when you do a muscle fitness program, just stop and go out for walking or cycling. You will feel much better.

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