When it comes to burning fat, interval training is a great way to rev up your metabolism and burn more calories all day long. Because of the intensity of this kind of workout, you really don't need (or want) to spend a lot of time doing it. Short bursts of activity are best for melting off that stubborn fat, and most high-intensity interval training workouts only take 20 minutes or less.
This quick workout only takes 16 minutes, and incorporates both cardio and strength-building elements, meaning you'll get an intense full-body workout in under 20 minutes.
This workout includes a short warm-up and cool-down, and consists of 4 sets of 6 different exercises. Each exercise is done for 20 seconds, with 10 seconds of rest between each set.
Grab some water and a towel (this one is intense!) and let's get ready to burn some fat!
Showing posts with label Strength training. Show all posts
Showing posts with label Strength training. Show all posts
Thursday, September 1, 2016
Thursday, August 25, 2016
[Video] 10-Minute Fat Burning Bodyweight Workout
As we discussed on Tuesday, there is a clear difference between weight loss and fat loss. What we're all really looking to do is lose fat, and this quick workout will help you do just that. It's short, simple, and requires no equipment, so you can do it anywhere, and fit it into your busy schedule - even if you're traveling.
This simple workout consists of just 5 exercises which will strengthen and tone your entire body, while also providing cardio to help burn off that stubborn fat. Each exercise is done for 30 seconds, with at least 30 seconds of rest between sets. You will do 3 rounds of the exercises, so go ahead and follow along slowly with the demo the first time, to make sure you are doing the exercises properly, then pick up the pace and follow along for this quick fat-burning workout.
This simple workout consists of just 5 exercises which will strengthen and tone your entire body, while also providing cardio to help burn off that stubborn fat. Each exercise is done for 30 seconds, with at least 30 seconds of rest between sets. You will do 3 rounds of the exercises, so go ahead and follow along slowly with the demo the first time, to make sure you are doing the exercises properly, then pick up the pace and follow along for this quick fat-burning workout.
Tuesday, August 23, 2016
What Is the Difference Between Losing Weight & Losing Fat?
When most people say they want to lose weight, they really mean they want to reduce their body fat. If they really wanted to lose weight per se, their goal would be to reduce the weight of their bones, muscles, organs along with body fat … most likely not their real goal - or it should not be! Most of us want to preserve all but the body fat part.
So in reality, you want to reduce the amount of body fat you are carrying, but how much is healthy? If you are male, then you want your body fat to be around 10%; 15% for females.
Why the Scale is Your Worst Enemy
If you are trying to lose body fat, weighing yourself every day is frustrating at best. Because the scale measures your total weight, it can fluctuate up or down every time you get on the scale.
When you first started to eat fewer calories, you probably showed a significant drop in numbers on the scale. But because carbs bind to water, lowering your carb intake reduced the amount of water in your body, so the real loss was not body fat, but water loss – the water had fewer carbs to attach to. If you start eating more carbs again, your weight will go up proportionately due to water hanging onto the additional carbs.
As a matter-of-fact, you can lose body fat, gain muscle and your number on the scale can remain the same, even though you now look better. Why? Because a pound of muscle takes up less space than a pound of fat therefore your profile is much slimmer even though you weigh the same.
Measuring Body Fat
The only real way to measure body fat loss accurately at home is by measuring your girth in the same places each time with a pair of body fat calipers – the neck, chest, arms, waist and thighs. Your waist measurement should go down, but the rest of your measurements should go up.
Train for Success
The best overall workout strategy is a mix of cardio and strength training. Cardio burns more calories and thus speeds up fat loss, but it alone is not enough; without strength training, you’ll end up losing muscle. Through strength training, you’ll tone the muscle you have and build more. And because more muscle means you’ll burn more calories throughout the day, developing muscle mass is the key to long-term weight management.
Most likely your real goal of “losing weight” is to lose body fat and build muscle. Be sure to check back for our weekly workouts every Thursday to help you accomplish these goals!
So in reality, you want to reduce the amount of body fat you are carrying, but how much is healthy? If you are male, then you want your body fat to be around 10%; 15% for females.
Why the Scale is Your Worst Enemy
 |
| (Photo credit: Wikipedia) |
When you first started to eat fewer calories, you probably showed a significant drop in numbers on the scale. But because carbs bind to water, lowering your carb intake reduced the amount of water in your body, so the real loss was not body fat, but water loss – the water had fewer carbs to attach to. If you start eating more carbs again, your weight will go up proportionately due to water hanging onto the additional carbs.
As a matter-of-fact, you can lose body fat, gain muscle and your number on the scale can remain the same, even though you now look better. Why? Because a pound of muscle takes up less space than a pound of fat therefore your profile is much slimmer even though you weigh the same.
Measuring Body Fat
The only real way to measure body fat loss accurately at home is by measuring your girth in the same places each time with a pair of body fat calipers – the neck, chest, arms, waist and thighs. Your waist measurement should go down, but the rest of your measurements should go up.
Train for Success
The best overall workout strategy is a mix of cardio and strength training. Cardio burns more calories and thus speeds up fat loss, but it alone is not enough; without strength training, you’ll end up losing muscle. Through strength training, you’ll tone the muscle you have and build more. And because more muscle means you’ll burn more calories throughout the day, developing muscle mass is the key to long-term weight management.
Most likely your real goal of “losing weight” is to lose body fat and build muscle. Be sure to check back for our weekly workouts every Thursday to help you accomplish these goals!
Tuesday, June 14, 2016
3 Important Ways That Strength Training Helps Burn Fat
A vast majority of women who exercise regularly do not do it to enhance their flexibility, increase strength, or build muscle. They do it to keep their body fat percentage low. But what exactly is the best and most efficient way for women to lose weight? Is it spending as many hours as possible on the treadmill? Running for miles up a hilly terrain? Or could it be engaging in High Intensity Interval Training during your workouts?
While these 3 methods are effective in their own ways, there’s a secret fat loss weapon that many women are yet to discover - weight training, which also increases strength. Yes, lifting weights is the best way to go if you want to lose weight permanently and in the fastest way possible. But how does it work? Well, here’s a look at how lifting weights leads to significant loss of weight.
It Burns Calories Continuously
The secret to losing weight is burning more calories than you eat. When the body stays in a calorie-deprived state for long, it starts burning through its own tissue for fuel. Weightlifting helps your body remain at a constant calorie-deprived state by initiating the burning of calories during and long after your workout routine.
Lifting gives you a great burn during exercise where a routine as simple and short as a circuit of eight moves can burn 160 to over 200 calories. Additionally, studies show that a well-designed weightlifting routine can elevate your metabolism by up to 39 hours after the workout. This is because after a weightlifting routine, muscles need energy to repair their fibers, which they get by burning calories. The heavier the weights you lift, the higher and longer your metabolism rate gets elevated.
It Triggers More Fat Loss
Most long-form cardio activity only burns calories during workouts, which means you do not get to burn fat when not exercising. With weightlifting, however, you burn a great deal of calories during and after your workouts. This translates to more fat burned between sets as well as during the workout itself.
It Increases Muscle
It’s no secret that weight lifting results in a direct increase in muscle mass. This is why many women steer clear from this form of training due to fear of developing a man-like muscular physique. What most women do not know, however, is that the more muscle you have to contract, the more calories you burn.
So, if you have a large percentage of muscle mass in your body, you end up burning more calories when you engage in any form of physical activity (be it lifting dumbbells, doing squats, or even the simple act of walking) than someone with low muscle percentage.
Whether you have struggled with weight loss for a while or simply want to tone up fast, strength training can help. Just make sure to avoid overdoing it and include a proper diet and aerobic training in the mix. This way, you’ll avoid injury and enjoy more profound and lasting results.
While these 3 methods are effective in their own ways, there’s a secret fat loss weapon that many women are yet to discover - weight training, which also increases strength. Yes, lifting weights is the best way to go if you want to lose weight permanently and in the fastest way possible. But how does it work? Well, here’s a look at how lifting weights leads to significant loss of weight.
It Burns Calories Continuously
 |
| (Image courtesy of photostock at FreeDigitalPhotos.net.) |
The secret to losing weight is burning more calories than you eat. When the body stays in a calorie-deprived state for long, it starts burning through its own tissue for fuel. Weightlifting helps your body remain at a constant calorie-deprived state by initiating the burning of calories during and long after your workout routine.
Lifting gives you a great burn during exercise where a routine as simple and short as a circuit of eight moves can burn 160 to over 200 calories. Additionally, studies show that a well-designed weightlifting routine can elevate your metabolism by up to 39 hours after the workout. This is because after a weightlifting routine, muscles need energy to repair their fibers, which they get by burning calories. The heavier the weights you lift, the higher and longer your metabolism rate gets elevated.
It Triggers More Fat Loss
Most long-form cardio activity only burns calories during workouts, which means you do not get to burn fat when not exercising. With weightlifting, however, you burn a great deal of calories during and after your workouts. This translates to more fat burned between sets as well as during the workout itself.
It Increases Muscle
It’s no secret that weight lifting results in a direct increase in muscle mass. This is why many women steer clear from this form of training due to fear of developing a man-like muscular physique. What most women do not know, however, is that the more muscle you have to contract, the more calories you burn.
So, if you have a large percentage of muscle mass in your body, you end up burning more calories when you engage in any form of physical activity (be it lifting dumbbells, doing squats, or even the simple act of walking) than someone with low muscle percentage.
Whether you have struggled with weight loss for a while or simply want to tone up fast, strength training can help. Just make sure to avoid overdoing it and include a proper diet and aerobic training in the mix. This way, you’ll avoid injury and enjoy more profound and lasting results.
Thursday, March 10, 2016
[Video] 15-Minute Cardio Core Challenge Workout
You may hate sit-ups (really, who doesn't?), but neglecting core strength can put a serious crimp in your fitness. Not only will a weak core throw off your balance and your posture, but it can also lead to injury. If your ab and back muscles are not strong (and equal strength is important to provide balance to your muscles), you can literally hurt yourself doing simple activities from running, to gardening, to taking the groceries out of the car!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
This short workout will challenge your core muscles - from all of your different ab groups, to your glutes and lower back as well - with fast, fun exercises that provide balanced strengthening and toning (no sit-ups here)! This quick, fast-paced workout will also give you a great cardio challenge.
Okay, grab a mat, and let's get that core in shape before it's time for spring yard work!
Tuesday, December 15, 2015
5 Ways To Use A Medicine Ball To Improve Your Fitness
If you're looking for a fun way to exercise, a medicine ball may be a nice addition to your workout equipment. You can get fast results in many different areas with the use of this versatile tool.
The saying “work smarter, not harder” applies to many facets of life, including exercise. Some people spin their wheels on a boring treadmill or exercises bike for month, and often until this mundane routine does little to accelerate their fitness level.
The truth is there is a wide variety of exercise equipment available on the market that targets specific exercise and body conditioning goals. It is important to become educated in the various types of workouts and equipment available and to use those as applicable in order to make the best use of your workout time and effort.
Using different equipment and varying your workouts helps to deter boredom, makes exercise more fun, and helps to keep the body guessing and challenged, which helps to improve overall fitness a great deal. One great fitness tool is the medicine ball, a versatile and extremely useful apparatus that meets a variety of fitness goals.
What Is A Medicine Ball
A medicine ball is a specially designed fitness ball approximately 13.7 inches in diameter. The weight of a medicine ball can range from 2 to 50 pounds. Some medicine balls are covered in leather and others in rubberized material. Medicine balls may have a sport specific shape such as that of a football while others bounce. Depending on the purpose of the medicine ball, it may also have built in grips or handles to increase the variety of exercises available for its use.
People engaged in rehabilitation therapy and integrated fitness practices often include the use of a medicine ball in their regimen. In athletics, exercises incorporating a medicine ball build speed, agility, increased muscular power and endurance as well muscle resilience. The goal of incorporating a medicine ball in rehabilitation for non-athletes is often simple functional fitness, to be able to perform daily activities efficiently and proficiently.
Training Benefits Of A Medicine Ball
1. Strength Training
The versatility of the medicine ball makes it an ideal fitness tool when training for whole body muscular fitness. Medicine balls may be lifted, pressed, swung, bounced and caught on the rebound as well as pulled or thrown. For example, the ball may be tossed back and forth between partners to build upper body strength.
Sample Strength Training Exercise: The Medicine Ball Slam is an exercise where the ball is slammed to the ground and caught on the bounce back.
Another example is the Medicine Ball Side Throws where the ball is held by the hands in front of the body and moved from the center to the left and right.
2. Speed Training
Medicine ball exercises, which emphasize plyometric movement through the legs, extending and contracting the leg muscles forcefully while carrying or moving (lifting or throwing) the weight of the ball build speed.
Sample Speed Training Exercise: A simple exercise for this purpose is the squat throw. During the exercise, the athlete holds the medicine ball in front of them at chest level with elbows moderately bent squats then throws the ball forcefully away as they jump out of their squat. Exercises that build core strength also assist with speed gains.
3. Core Training
Medicine balls effectively build core strength, because the exercises associated with their use require core stabilization to be completed safely. The core may also be isolated during a medicine ball training session. For example, the side pass to a partner calls for two people stand back to back and twist to pass the ball behind their backs to one another alternating sides.
Sample Core Training Exercise: Another core exercise is Medicine Ball Leg Raises, where the medicine ball is held by the hands over the head, then the hands, legs are lifted to meet, and the ball is passed to between the ankles, after which the legs are slowly lowered to the ground.
Another popular core exercise is the Russian Twist. When performing a
Russian Twist, the athlete sits on the floor with knees bent, and feet
grounded and leans the torso back about 45 degrees while holding the
medicine ball in their hands. Once in this position, the athlete twists
left and right with the medicine ball in hand for several repetitions.
The feet may be lifted off the ground for additional resistance and to
make the Russian twist much more challenging.
4. Rehabilitation for Functional Fitness
The variety of medicine balls available makes it an ideal rehabilitation tool. Clients are able to perform a variety of exercises suited to functional fitness, including, lifting, pushing, pulling, etc. Medicine balls also allow them to do so with weights suitable to their current fitness level and the desired fitness outcomes.
5. Power Training
Medicine balls are especially effective when athletes use them with the intention of building power. As mentioned earlier, the addition of medicine ball weights to plyometric exercises significantly increases strength and power.
Sample Power Training Exercise: A person may include squat jump tosses in their exercise regimen; starting with the ball overhead, the athlete squats while swinging the medicine ball between their legs. To finish the exercise, the athlete rises and jumps into the air while tossing the ball up and letting it fall behind them.
Precautions And Considerations For Medicine Ball Training
The saying “work smarter, not harder” applies to many facets of life, including exercise. Some people spin their wheels on a boring treadmill or exercises bike for month, and often until this mundane routine does little to accelerate their fitness level.
The truth is there is a wide variety of exercise equipment available on the market that targets specific exercise and body conditioning goals. It is important to become educated in the various types of workouts and equipment available and to use those as applicable in order to make the best use of your workout time and effort.
Using different equipment and varying your workouts helps to deter boredom, makes exercise more fun, and helps to keep the body guessing and challenged, which helps to improve overall fitness a great deal. One great fitness tool is the medicine ball, a versatile and extremely useful apparatus that meets a variety of fitness goals.
What Is A Medicine Ball
 |
| Outer rubber shell and inner core of an air filled 10 pound medicine ball (Photo credit: Wikipedia) |
People engaged in rehabilitation therapy and integrated fitness practices often include the use of a medicine ball in their regimen. In athletics, exercises incorporating a medicine ball build speed, agility, increased muscular power and endurance as well muscle resilience. The goal of incorporating a medicine ball in rehabilitation for non-athletes is often simple functional fitness, to be able to perform daily activities efficiently and proficiently.
Training Benefits Of A Medicine Ball
1. Strength Training
The versatility of the medicine ball makes it an ideal fitness tool when training for whole body muscular fitness. Medicine balls may be lifted, pressed, swung, bounced and caught on the rebound as well as pulled or thrown. For example, the ball may be tossed back and forth between partners to build upper body strength.
Another example is the Medicine Ball Side Throws where the ball is held by the hands in front of the body and moved from the center to the left and right.
2. Speed Training
Medicine ball exercises, which emphasize plyometric movement through the legs, extending and contracting the leg muscles forcefully while carrying or moving (lifting or throwing) the weight of the ball build speed.
Sample Speed Training Exercise: A simple exercise for this purpose is the squat throw. During the exercise, the athlete holds the medicine ball in front of them at chest level with elbows moderately bent squats then throws the ball forcefully away as they jump out of their squat. Exercises that build core strength also assist with speed gains.
3. Core Training
Medicine balls effectively build core strength, because the exercises associated with their use require core stabilization to be completed safely. The core may also be isolated during a medicine ball training session. For example, the side pass to a partner calls for two people stand back to back and twist to pass the ball behind their backs to one another alternating sides.
Sample Core Training Exercise: Another core exercise is Medicine Ball Leg Raises, where the medicine ball is held by the hands over the head, then the hands, legs are lifted to meet, and the ball is passed to between the ankles, after which the legs are slowly lowered to the ground.
4. Rehabilitation for Functional Fitness
The variety of medicine balls available makes it an ideal rehabilitation tool. Clients are able to perform a variety of exercises suited to functional fitness, including, lifting, pushing, pulling, etc. Medicine balls also allow them to do so with weights suitable to their current fitness level and the desired fitness outcomes.
5. Power Training
Medicine balls are especially effective when athletes use them with the intention of building power. As mentioned earlier, the addition of medicine ball weights to plyometric exercises significantly increases strength and power.
Sample Power Training Exercise: A person may include squat jump tosses in their exercise regimen; starting with the ball overhead, the athlete squats while swinging the medicine ball between their legs. To finish the exercise, the athlete rises and jumps into the air while tossing the ball up and letting it fall behind them.
Precautions And Considerations For Medicine Ball Training
- If you want to include medicine balls in your fitness regimen, consult with your doctor to get clearance for weight training
- Consult a skilled fitness trainer that can help to develop an appropriate routine for your fitness level and goals.
- Training with free weights requires a bit more skill and attention. Medicine balls are a type of free weight; without the safeguards of a weight machine, keeping control of the weight falls on the athlete.
- You'll need assistance selecting a medicine ball of the appropriate weight, size, and style (bouncing, with handles or grips, etc.) for your exercise goals and fitness level.
Friday, November 13, 2015
[Video] High Intensity Cardio & Strengthening Workout
Boost your metabolism, burn fat, and build muscle with this full-body high-intensity interval training workout. It only takes 30 minutes, but you can burn up to 450 calories, as well as increasing your metabolism to keep burning fat even after you're done!
The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.
All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.
Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.
Grab a mat and some water, and let's work out!
The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.
All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.
Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.
Grab a mat and some water, and let's work out!
Tuesday, September 8, 2015
5 Reasons Women Should Lift Weights
There used to be a belief that women
should not lift weights. The thought was women would lose the
feminine look when they got "muscled up" and bulky.
And yes, if you are a female bodybuilder on supplements and steroids,
you won't look much different from the men who practice the same
weightlifting ideals. But for most women, you are really not likely to get very bulky from lifting weights, as you don't have the same amount of testosterone as men do.
In fact, you really should be lifting weights as a
woman, and here are 5 really good reasons why.
1. You'll Burn More Fat
A Penn State study showed what several
other research papers and number crunching fitness experts have revealed. Weight training burns 30% to 40% more fat than diet or aerobic exercise. The Penn State researchers formed 3 groups of dieters:
other research papers and number crunching fitness experts have revealed. Weight training burns 30% to 40% more fat than diet or aerobic exercise. The Penn State researchers formed 3 groups of dieters:
- Those who did not exercise at all
- Dieters who exercised aerobically
- Those dieters that lifted weights as well as doing aerobic exercise
Across-the-board, an average of 21
pounds was lost by all of the dieters. However, the weightlifting
women lost almost pure fat! The dieters who did not exercise, and
those that only enjoyed aerobic exercise, saw 25% of their weight
loss coming from muscle. Not good.
2. You Will Build Stronger Bones
 |
| (Photo credit: Wikipedia) |
Weight resistance training for 12 to 18
weeks delivers bone growth of 15% to 20%. Strength training with
weights over time on a consistent basis makes your bones stronger and
healthier. This is especially important for women, who suffer a
naturally greater tendency for weaker bones and poorer bone density
as they age.
3. You Can Wear More
Complementary Clothing
We have already seen that weight
training is an awesome fat burner. Between the ages of 30 and 50
women lose 10% to 20% of their muscle naturally. Your body weight
usually goes up during this time, in the form of fat gain. A
consistent weightlifting regimen helps you regulate a healthy waist
size, keeping embarrassing fat deposits from limiting your clothing choices.
4. You Will Adopt a More Nutritious
Diet
For any number of reasons, it appears
that women who work out with weights frequently often improve their
diet as well. It just makes sense. When you see and feel yourself
becoming stronger, looking sexier and burning fat, you want to keep
the process going. Not only does your body burn more calories as a
result of a weight training program, but you mentally find it much
easier to stick to a nutritious diet when you like the way you look
in the mirror.
5. You Will Be More Successful,
Productive and Happy
When women lift weights as a part of a
healthy lifestyle, they can see the results in the mirror. This makes them feel good
about themselves, and exercise even triggers the release of "feel
good" chemicals in your brain. As a result of looking and
feeling great, you begin to fuel your body with healthy food as
opposed to fast food, sugary sweets and processed garbage. All of
these steps combine to make you more productive because you are
filled with so much natural energy. This leads to success in all
areas of your life, and what woman wouldn't be happy with that
outcome?
Thursday, August 27, 2015
[Video] 10-Minute Strength-Training Fat-Burning Workout
This short workout is designed to help you build strong muscles to help increase your metabolism and burn fat. As we discussed on Tuesday, building muscle strength is important for boosting your metabolism, so you can burn more fat even after your workout is done.
Alternate this workout with some short-interval cardio throughout the week, and watch your excess fat melt away!
This is a short workout, but that doesn't mean it's easy! It's only a few minutes long, but it's intense. Keep in mind this workout does not include a warm up, so you will want to warm up gently first, and do some stretches at the end to lessen muscle soreness.
So grab some weights and a mat, and 10 minutes, and let's burn some fat!
Alternate this workout with some short-interval cardio throughout the week, and watch your excess fat melt away!
This is a short workout, but that doesn't mean it's easy! It's only a few minutes long, but it's intense. Keep in mind this workout does not include a warm up, so you will want to warm up gently first, and do some stretches at the end to lessen muscle soreness.
So grab some weights and a mat, and 10 minutes, and let's burn some fat!
Tuesday, August 25, 2015
How Strength Training Helps Burn Fat Faster
While you may have heard that the best way to burn fat is through short-interval aerobic exercise, you can also burn fat with certain types of strength training. This is because, the more muscle you have, the more fat you can burn though normal activities - meaning, you will be burning fat even when you're not working out! You can also combine aerobic exercise with strength training to get a double whammy effect against fat.
Here are several methods of strength training you can use to burn fat and lose weight:
Note: Don't worry about bulking up - if this is a concern for you. Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.
1. Circuit Training
This is something you can find at different studios that involve doing each machine for a specific period of time - usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercises are done in between machines as well.
2. Isometric (Or "Slow-Burn") Weight Training
This is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.
3. High-Volume Training
This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can build long, lean muscles with high volume training.
4. Core Exercises
Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine
to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.
5. Resistance Training for Building Strength
Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Use bodyweight training, or choose simple tools such as resistance bands
, or more advanced workout equipment like the resistance exercise chair.
6. Mixed Exercise: Cardio Plus Strength Training Combined
Many exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs - and many of them are a lot of fun!
Try this one, for example: Shaun T's FOCUS T25 Base Kit - DVD Workout
7. Cardio Then Strength Training
You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.
Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.
Here are several methods of strength training you can use to burn fat and lose weight:
Note: Don't worry about bulking up - if this is a concern for you. Strength training doesn’t necessarily have to bulk you up. It can actually tone your body and help build your muscles just enough to help hold your body in more perfect alignment. Doing so can help you appear thinner and reduce body fat at the same time.
1. Circuit Training
This is something you can find at different studios that involve doing each machine for a specific period of time - usually at a fast pace. It’s a good way to get both cardio in and strength training. Usually there is little or no rest in between each machine and exercises are done in between machines as well.
2. Isometric (Or "Slow-Burn") Weight TrainingThis is a type of resistance training where you use the weights by holding them at certain angles for 30 seconds to one minute instead of doing faster repetitions. This kind of strength training can also be done without weights. For instance, doing planks works well too. It increases strength and stamina.
3. High-Volume Training
This type of strength training involves working one muscle group per week, concentrating on cardiovascular the rest of the time. This gives the muscle groups ample time to recover allowing for the best and most efficient building of strength training without bulking up your muscles. You can build long, lean muscles with high volume training.
4. Core Exercises
Doing core strength training exercises such as Pilates and yoga will help your body become a fat burning furnace. Try hot yoga, or purchase a Pilates machine
to use at home for no excuse workouts that build endurance while building strength. The better shape your core is in, the better your fitness level will be and the more fat you’ll burn.5. Resistance Training for Building Strength
Using your own body, bands or other methods to provide resistance during exercise will build your strength and muscles which will also burn more fat off your body. The great thing about resistance training is that you can combine it with cardio for increased results. Use bodyweight training, or choose simple tools such as resistance bands
, or more advanced workout equipment like the resistance exercise chair.
6. Mixed Exercise: Cardio Plus Strength Training CombinedMany exercise gurus have put out videos and programs that combine cardio with resistance training that work extra well. You can typically work out for half the time by combining the two together in creative ways and burn more calories. You can seriously blast fat away with these programs - and many of them are a lot of fun!
Try this one, for example: Shaun T's FOCUS T25 Base Kit - DVD Workout
7. Cardio Then Strength Training
You can also burn fat by doing the exercises separately. The strength training builds muscle, which burns more fat, and the cardio burns fat. You can do the cardio and the strength training together or separately. Studies show that it doesn’t really matter, other than the fact that when you do it together you can do it in half the time.
Burning fat through strength training is a two-pronged effort. You’ll need to combine strength training with some sort of cardiovascular exercise for it to be the most effective and to avoid having bulky muscles. But, for long-term fitness goals, this is your fat burning answer.
Thursday, July 16, 2015
[Video] Triathlon Strength Training Workout
This short video demonstrates a great strength training workout to help get you in shape for your next triathlon! This should be done along with your regular training in each category to help build strength in the muscles you will need for the swimming, running, and bicycling segments.
If you're not a triathlete, this is just a great strength training workout to include in your regular workout routine! This workout works your entire body, from legs, to core, to upper body as well.
Please note that this video is just a demonstration of the exercises and not the full workout. Once you view each exercise, the proper form, and the number of reps, you will need to pause the video to complete the reps on your own. The entire workout should take about 30 minutes. You will need a mat, a set of hand weights, and an exercise ball.
Now let's work out!
If you're not a triathlete, this is just a great strength training workout to include in your regular workout routine! This workout works your entire body, from legs, to core, to upper body as well.
Please note that this video is just a demonstration of the exercises and not the full workout. Once you view each exercise, the proper form, and the number of reps, you will need to pause the video to complete the reps on your own. The entire workout should take about 30 minutes. You will need a mat, a set of hand weights, and an exercise ball.
Now let's work out!
Thursday, April 30, 2015
Video: 5-Minute Lower Body Workout for A Great Butt
Want great glutes to show off in those summer shorts? This 5-minute workout focuses on lifting and toning your butt and thighs. It's bodyweight only - no equipment required, and it's only 5 minutes long so you can even do it on a quick break at work.
Get out of your chair and put that butt to work doing something other than sitting! :-) It's good for your health, and will help your behind look good too.
Get out of your chair and put that butt to work doing something other than sitting! :-) It's good for your health, and will help your behind look good too.
Thursday, February 26, 2015
Video: Total Body Bootcamp 15-Minute Beginners Pilates Workout
This workout will help tone your abs, arms, legs, butt, and basically your whole body - with classic Pilates mat moves (no equipment required, although you may want to use a yoga mat).
She demonstrates both modified beginner versions, as well as the regular full version of each exercise, so this is a great workout for beginners, or Pilates enthusiasts who want a quick toning workout you can do just about anywhere. And Cassie's signature positive attitude makes this feel like fun even while you're working hard.
Grab a mat and let's get toned!
Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho
It's my first episode on LIVESTRONG Woman, and ...
More Fun Pilates Workouts to Try:
She demonstrates both modified beginner versions, as well as the regular full version of each exercise, so this is a great workout for beginners, or Pilates enthusiasts who want a quick toning workout you can do just about anywhere. And Cassie's signature positive attitude makes this feel like fun even while you're working hard.
Grab a mat and let's get toned!
Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho
It's my first episode on LIVESTRONG Woman, and ...
More Fun Pilates Workouts to Try:
Thursday, February 5, 2015
Video: Standing Pilates for Flat Abs - 12-Minute Bodyweight Workout
This short Pilates workout focuses on strengthening and flattening your abs and core muscles, using bodyweight only. This is a standing workout, so you need no equipment at all - not even a mat. You can do this anywhere - it's a great quick workout to do while traveling!
These standing versions of classic Pilates moves will help you build a strong core, and protect your back muscles. Go slowly, and pay attention to your form and balance throughout the workout. This one will really get your abs burning, and give you a great core workout in just 12 minutes!
Standing Pilates for Flat Abs: 12-Minute Bodyweight Only Workout
Skip the crunches and floor work and mix ...
Click Here for More Great Pilates Bodyweight Workouts...
These standing versions of classic Pilates moves will help you build a strong core, and protect your back muscles. Go slowly, and pay attention to your form and balance throughout the workout. This one will really get your abs burning, and give you a great core workout in just 12 minutes!
Standing Pilates for Flat Abs: 12-Minute Bodyweight Only Workout
Skip the crunches and floor work and mix ...
Click Here for More Great Pilates Bodyweight Workouts...
Tuesday, January 27, 2015
Are You Being Cheated By Your Fitness Plan?
If you've been trying to lose stubborn body fat but haven't been able to - despite exercising - it could be possible that you've been cheated. What many exercise programs won't tell you is that not all methods of exercising will burn fat quickly.
So if you've been working out, but you look in the mirror and still see problem areas, there's a good chance that it's not your fault. Don't beat yourself up mentally if you've been giving it your all but your exercise program has been holding out on you.
One of the main areas where both men and women gain fat is in the stomach. We all have a dozen names that we call this area - including muffin top, spare tire, and Santa belly.
But you don't have to put up with this. If your exercise program hasn't given you the results that you want, it's time to fire it and do something that does work. What doesn't work are those weird diets that go along with exercise programs.
If you have to eat unpronounceable food or you have to avoid whole food groups in the hopes of losing fat, then something isn't right. In fact, studies have shown that eating fad diets or having a meal plan where you don't consume enough calories actually causes your body to work against you. Instead of working to lose fat, it shuts down fat loss, as it thinks you're starving.
If you have to spend crippling amounts of time on repetitions, or hours on the treadmill to see results, then something's not right. Losing fat doesn't take hours.
In fact, it often only takes an exercise routine of a few minutes. The difference is the right way of exercising and that's what bodyweight training is. You get benefits of building muscle at the same time that you're losing the fat you always wanted to lose.
There are no sweat-drenching, hour upon hour cycles of cardio that you have to do. No bulky machines. You can use simple things like gymnastic rings to lose the fat you've wanted to lose when you're following a bodyweight training routine.
Bodyweight training is an intense way to work out that not only gets rid of unwanted fat, but it also builds a flat stomach and a firm butt. If you want to lose fat using natural bodyweight training methods, you may want to try a program like Body Ripped. This one is especially helpful for women.
It gets you started off with the first phase by giving you a fat loss foundation. In the second phase, you'll get a three-week body change guide. In the third phase, you'll be able to see how your body has transformed.
You can also do bodyweight training on your own, but it's always best to get some guidance - especially when just starting out - so that you can make sure you're not missing anything that could help you reach your goals faster. This is a fun, affordable program that gets results fast.
Click Here to Check Out Body Ripped...
So if you've been working out, but you look in the mirror and still see problem areas, there's a good chance that it's not your fault. Don't beat yourself up mentally if you've been giving it your all but your exercise program has been holding out on you.
One of the main areas where both men and women gain fat is in the stomach. We all have a dozen names that we call this area - including muffin top, spare tire, and Santa belly.
But you don't have to put up with this. If your exercise program hasn't given you the results that you want, it's time to fire it and do something that does work. What doesn't work are those weird diets that go along with exercise programs.
 |
| Performing a standard dead-hang pull up (Photo credit: Wikipedia) |
If you have to spend crippling amounts of time on repetitions, or hours on the treadmill to see results, then something's not right. Losing fat doesn't take hours.
In fact, it often only takes an exercise routine of a few minutes. The difference is the right way of exercising and that's what bodyweight training is. You get benefits of building muscle at the same time that you're losing the fat you always wanted to lose.
There are no sweat-drenching, hour upon hour cycles of cardio that you have to do. No bulky machines. You can use simple things like gymnastic rings to lose the fat you've wanted to lose when you're following a bodyweight training routine.
Bodyweight training is an intense way to work out that not only gets rid of unwanted fat, but it also builds a flat stomach and a firm butt. If you want to lose fat using natural bodyweight training methods, you may want to try a program like Body Ripped. This one is especially helpful for women.
It gets you started off with the first phase by giving you a fat loss foundation. In the second phase, you'll get a three-week body change guide. In the third phase, you'll be able to see how your body has transformed.
You can also do bodyweight training on your own, but it's always best to get some guidance - especially when just starting out - so that you can make sure you're not missing anything that could help you reach your goals faster. This is a fun, affordable program that gets results fast.
Click Here to Check Out Body Ripped...
Tuesday, January 20, 2015
Fitness Training That's Affordable and Convenient
Too many exercise programs exist that take advantage of people. They promise so much and then sucker people into having to buy fad junk like pills or outdated information.
You don't need that. It's always best to choose the healthy way of getting fit naturally - through the right forms of exercise. Some people hire a personal trainer because they want professional guidance. But hiring a personal trainer gets expensive - especially when some of the better trainers are charging hundreds of dollars an hour.
That amount can go even higher when you want to hire a trainer who has a specialty in an area like bodyweight training. But thankfully, you can take advantage of the knowledge others have in bodyweight training by using their online programs for a fraction of the cost.
There's a good reason that bodyweight training is so popular. It's an effective way to lose weight. It burns fat. And the way you can build muscle is phenomenal because it's faster and easier than the old weightlifting methods.
It's perfect for people who have busy lives and don't want to or can't spend hours exercising. Bodyweight training is for those who want to push their bodies to be what they're designed to be - strong, lean, and fit.
With bodyweight training and something like climbing ropes, you can accomplish in a just few minutes per day the same benefits you would get from an hour long workout at the gym.
If you want to get started with bodyweight training, pick a good program that relies on your body's own resistance without adding any of the fad trends like special diets or bulky equipment.
Global Bodyweight Training is a great example of a program that relies on natural methods only. Some of the exercises you'll see covered include presses, lunges and rowing. You'll see pull-ups, push-ups and squats. You'll also see rope and mountain climbing and separate muscle building workouts like tricep exercises. You can use fitness ropes or balls and a few other items if you like.
This form of fitness focuses on enhancing your strength and mobility while you're building muscle. The animal flow portion of the workouts covers a unique form of exercising that often calls for the user to perform exercises while on all fours, which promotes balance and strength throughout the entire body - plus it's a lot of fun!
The hand balancing portion of the program uses such moves as you'd find in breakdancing or gymnastics. The balancing moves use your body's stability muscles to build your core strength and other muscle groups.
Check Out the Global Bodyweight Training Workout Below:
You don't need that. It's always best to choose the healthy way of getting fit naturally - through the right forms of exercise. Some people hire a personal trainer because they want professional guidance. But hiring a personal trainer gets expensive - especially when some of the better trainers are charging hundreds of dollars an hour.
There's a good reason that bodyweight training is so popular. It's an effective way to lose weight. It burns fat. And the way you can build muscle is phenomenal because it's faster and easier than the old weightlifting methods.
It's perfect for people who have busy lives and don't want to or can't spend hours exercising. Bodyweight training is for those who want to push their bodies to be what they're designed to be - strong, lean, and fit.
With bodyweight training and something like climbing ropes, you can accomplish in a just few minutes per day the same benefits you would get from an hour long workout at the gym.
If you want to get started with bodyweight training, pick a good program that relies on your body's own resistance without adding any of the fad trends like special diets or bulky equipment.
Global Bodyweight Training is a great example of a program that relies on natural methods only. Some of the exercises you'll see covered include presses, lunges and rowing. You'll see pull-ups, push-ups and squats. You'll also see rope and mountain climbing and separate muscle building workouts like tricep exercises. You can use fitness ropes or balls and a few other items if you like.
This form of fitness focuses on enhancing your strength and mobility while you're building muscle. The animal flow portion of the workouts covers a unique form of exercising that often calls for the user to perform exercises while on all fours, which promotes balance and strength throughout the entire body - plus it's a lot of fun!
The hand balancing portion of the program uses such moves as you'd find in breakdancing or gymnastics. The balancing moves use your body's stability muscles to build your core strength and other muscle groups.
Check Out the Global Bodyweight Training Workout Below:
Tuesday, December 16, 2014
Review: Slendertone Flex Pro Abdominal Muscle Toner
The Slendertone Flex Pro
is one of the latest electronic abdominal training devices to hit the shelves, and you may know someone who has this product on their Christmas "wish list"! These devices have been around for some time now, but their popularity keeps on going strong. This device isn’t trying to do anything new, it’s just trying to do everything better than the existing alternatives. So how does it manage? Let’s find out if it's worth purchasing as a gift for someone - or just yourself.
Key Features Of The Slendertone Flex Pro Muscle Toner
RRP: $100.00
Product Dimensions: 12 x 8.1 x 3.6 inches
Weight: 1.2 lbs
Waist Range: 24 - 47 inches
Built in Programs: 7 (99 resistance levels)
Slendertone Flex Pro Muscle Toner: The Pros
Designed To Work On All Ab Groups: While most of us think of the abs as the muscles that make up the six-pack on the front of the torso, they are actually more than that. The abs are comprised of 4 major muscle groups that include the rectus abdominis (the muscles that make up the six pack), the transverse abdominal muscles, the internal obliques and the external obliques.
This product is designed to work on not only the six pack muscles, but all of the muscle groups that make up your core, creating a tighter and firmer body. It’s important not to ignore the other muscles as they’re just as important for your health (and appearance) as the main rectus abdominis group.
No Effort Required: If you’re looking for a quick and easy way to train your abs without having to dedicate your time to it, then this is a great product. By electronically stimulating your muscles they are forced to contract and release without you even thinking about it.
Whether you’re working or just walking to the shops, you can wear the Slendertone underneath your clothes to train your abs. This means you don’t have to spend so much of your free time exercising, as you’ll be doing some of the physical work while you’re doing other things.
Fits Many Sizes: This trainer is designed for men with waists from 24 inches to 47 inches in size (also available in a women's version). So no matter what your size, you’ll almost certainly be able to make use of the Slendertone. And that means that it doesn’t matter how big you are, you can always get the abs that you’ve dreamed of with a little work and the Slendertone.
99 Intensity Levels: As this device works by electrical stimulation it’s important to have a range of intensity levels, and the Slendertone has 99 of them! That’ll let you get the level just right so that it doesn’t cause you any discomfort, but also so that it doesn’t overstimulate your abs. It’s important to start slow if you’re not used to abdominal workouts, otherwise you can hurt yourself (just as if you were doing situps).
Light Weight: As well as fitting all body types, the Slendertone is a light weight device. That makes it suitable for use anytime and anywhere. Just wear in underneath your usual clothes and go about your business – you’ll be working on your abs without even knowing it.
Time Saver: One of the best things about the Slendertone is that it can be a great time saver. As you can use it while doing other things, you don’t have to set aside so much time to concentrate purely on exercise without doing anything else. Just slip it on under your work clothes and use it throughout the day.
Great Home Workout Solution: If you struggle to get to the gym on a regular basis and have decided to work out from home instead then this is a great option. Because it’s so easy to use it’s easy to stay motivated, and you can combine it with your regular workout to achieve effects even faster than usual.
Slendertone Flex Pro Muscle Toner: The Cons
Won’t Make You Lose Weight: Although the Slendertone will work on your abs without you having to put any serious effort it, you’ll have to work on weight loss for yourself. No amount of abdominal training can make you lose enough body fat for your abs to show, or for you to get into a healthy condition. So if you’re primarily looking for a way to lose weight, you should look elsewhere.
Poor Manual: The manual that’s included with the device is not very detailed. It does give you clear instructions on what sort of intensity levels to work at, but if you’re looking for information on how to incorporate this into a workout routine you can forget it.
Belt Not Moveable When Switched On: This is more of a warning than a true negative, but as the belt is electronically charged you shouldn’t try and move the electrodes while they’re active. They can give you a fairly painful shock that you’d be better off avoiding.
A Supplementary Device: If you’re looking to get great abs, you shouldn’t see this as a primary device that gets rid of the need for any work. Ideally you should do your own abdominal workout routine, and use this as a post-workout supplement to push your muscles further than you could during the actual workout. Then you’ll see really fast improvements that can’t be beaten any other way.
Is The Slendertone Flex Pro Muscle Toner Worth Buying?
The Slendertone Flex Pro Muscle Toner isn’t going to give all those who are too lazy to set themselves a strict diet or do a bit of exercise an easy get-out. But it’s a great addition to a training program, and can even be used without other forms of exercise to improve the abdominal tone. This is a good all-round product for those who are already trying to get their abs in shape but aren’t having much luck.
The Slendertone Flex Pro is available on Amazon.com
and other online retailers.
is one of the latest electronic abdominal training devices to hit the shelves, and you may know someone who has this product on their Christmas "wish list"! These devices have been around for some time now, but their popularity keeps on going strong. This device isn’t trying to do anything new, it’s just trying to do everything better than the existing alternatives. So how does it manage? Let’s find out if it's worth purchasing as a gift for someone - or just yourself. Muscle TonerRRP: $100.00
Product Dimensions: 12 x 8.1 x 3.6 inches
Weight: 1.2 lbs
Waist Range: 24 - 47 inches
Built in Programs: 7 (99 resistance levels)
Slendertone Flex Pro Muscle Toner: The Pros
Designed To Work On All Ab Groups: While most of us think of the abs as the muscles that make up the six-pack on the front of the torso, they are actually more than that. The abs are comprised of 4 major muscle groups that include the rectus abdominis (the muscles that make up the six pack), the transverse abdominal muscles, the internal obliques and the external obliques.
This product is designed to work on not only the six pack muscles, but all of the muscle groups that make up your core, creating a tighter and firmer body. It’s important not to ignore the other muscles as they’re just as important for your health (and appearance) as the main rectus abdominis group.
No Effort Required: If you’re looking for a quick and easy way to train your abs without having to dedicate your time to it, then this is a great product. By electronically stimulating your muscles they are forced to contract and release without you even thinking about it.
Whether you’re working or just walking to the shops, you can wear the Slendertone underneath your clothes to train your abs. This means you don’t have to spend so much of your free time exercising, as you’ll be doing some of the physical work while you’re doing other things.
Fits Many Sizes: This trainer is designed for men with waists from 24 inches to 47 inches in size (also available in a women's version). So no matter what your size, you’ll almost certainly be able to make use of the Slendertone. And that means that it doesn’t matter how big you are, you can always get the abs that you’ve dreamed of with a little work and the Slendertone.
99 Intensity Levels: As this device works by electrical stimulation it’s important to have a range of intensity levels, and the Slendertone has 99 of them! That’ll let you get the level just right so that it doesn’t cause you any discomfort, but also so that it doesn’t overstimulate your abs. It’s important to start slow if you’re not used to abdominal workouts, otherwise you can hurt yourself (just as if you were doing situps).
Light Weight: As well as fitting all body types, the Slendertone is a light weight device. That makes it suitable for use anytime and anywhere. Just wear in underneath your usual clothes and go about your business – you’ll be working on your abs without even knowing it.
Time Saver: One of the best things about the Slendertone is that it can be a great time saver. As you can use it while doing other things, you don’t have to set aside so much time to concentrate purely on exercise without doing anything else. Just slip it on under your work clothes and use it throughout the day.
Great Home Workout Solution: If you struggle to get to the gym on a regular basis and have decided to work out from home instead then this is a great option. Because it’s so easy to use it’s easy to stay motivated, and you can combine it with your regular workout to achieve effects even faster than usual.
Slendertone Flex Pro Muscle Toner: The Cons
Won’t Make You Lose Weight: Although the Slendertone will work on your abs without you having to put any serious effort it, you’ll have to work on weight loss for yourself. No amount of abdominal training can make you lose enough body fat for your abs to show, or for you to get into a healthy condition. So if you’re primarily looking for a way to lose weight, you should look elsewhere.
Poor Manual: The manual that’s included with the device is not very detailed. It does give you clear instructions on what sort of intensity levels to work at, but if you’re looking for information on how to incorporate this into a workout routine you can forget it.
Belt Not Moveable When Switched On: This is more of a warning than a true negative, but as the belt is electronically charged you shouldn’t try and move the electrodes while they’re active. They can give you a fairly painful shock that you’d be better off avoiding.
A Supplementary Device: If you’re looking to get great abs, you shouldn’t see this as a primary device that gets rid of the need for any work. Ideally you should do your own abdominal workout routine, and use this as a post-workout supplement to push your muscles further than you could during the actual workout. Then you’ll see really fast improvements that can’t be beaten any other way.
Is The Slendertone Flex Pro Muscle Toner Worth Buying?
The Slendertone Flex Pro Muscle Toner isn’t going to give all those who are too lazy to set themselves a strict diet or do a bit of exercise an easy get-out. But it’s a great addition to a training program, and can even be used without other forms of exercise to improve the abdominal tone. This is a good all-round product for those who are already trying to get their abs in shape but aren’t having much luck.
The Slendertone Flex Pro is available on Amazon.com
and other online retailers.Thursday, October 23, 2014
Do-Anywhere Resistance Band Workout
This week's workout utilizes resistance bands, which are a fantastic piece of exercise equipment. First, they're cheap, second, they're very light and portable, so you can use them just about anywhere, even when you're traveling, or at the office. And thirdly, they give you a great workout that uses multiple muscle groups at once, similar to free weights. Plus, working out with a giant rubber band is just fun!
Resistance bands are available in a wide variety of lengths and levels of resistance, so you can start out with a lighter band if you're not very fit to start with, and work up to harder bands as you get stronger.
This workout can be done anywhere, and is scalable for all abilities and fitness levels. You can do it outside, inside, in the break room at work, in your backyard, or in a hotel room. Pick a place you feel comfortable, and let's work out!
Click Here for the Do-Anywhere Full-Body Resistance Band Workout
Resistance bands are available in a wide variety of lengths and levels of resistance, so you can start out with a lighter band if you're not very fit to start with, and work up to harder bands as you get stronger.
This workout can be done anywhere, and is scalable for all abilities and fitness levels. You can do it outside, inside, in the break room at work, in your backyard, or in a hotel room. Pick a place you feel comfortable, and let's work out!
Click Here for the Do-Anywhere Full-Body Resistance Band Workout
Thursday, October 9, 2014
Video: 15-Minute Beginner Weight Lifting Workout
This short workout is for those new to weight training, so it's not terribly strenuous, but will probably feel difficult if you are not used to lifting weights. It will work your arms, legs, back, shoulders, abs, and glutes.
You will need a pair of dumbells - not too heavy - about 5-10lbs for men, or 3-5lbs for women, and a mat if you would like one.
These are simple exercises designed to get your muscles heated up and start building strength. Each exercise is done for 30 seconds, and be sure to emphasize control and proper form throughout the exercises.
Grab some weights, and follow along!
15 Minute Beginner Weight Training - Easy Exercises - HASfit Beginners Workout Routine - Strength
Everyone has to start somewhere and this 15 minute...
You will need a pair of dumbells - not too heavy - about 5-10lbs for men, or 3-5lbs for women, and a mat if you would like one.
These are simple exercises designed to get your muscles heated up and start building strength. Each exercise is done for 30 seconds, and be sure to emphasize control and proper form throughout the exercises.
Grab some weights, and follow along!
15 Minute Beginner Weight Training - Easy Exercises - HASfit Beginners Workout Routine - Strength
Everyone has to start somewhere and this 15 minute...
Tuesday, October 7, 2014
Top 7 Tips for Beginner Weight Training for Men
These beginner weight training tips aren't for everyone. But if you are serious about losing weight and building lean muscle then stick with these tips to get where you want to be, strong and fit.
Top 7 Tips for Beginner Weight Training
1) Set your goals. Boring tip sure, but how do you know where you are going without goals? Talk with your trainer or mentor about setting a goal that is both challenging and attainable. Here's an example. Your 6-week goal is to lose enough body fat to get down to 10%-12% body fat. If your current body fat index is 20% this is a reasonable goal for a 6-week program. However, if above 25% body fat, you may want to set this initial goal to 15% body fat. The idea is to create a challenge for you, but still be able to successfully reach your goal.
2) Keep your workout sessions to no more 60 minutes. If your workout sessions are longer than an hour you are wasting time. Here's why. After a 60 minute workout your fat burning hormones drop and the carbohydrate stores are depleted. Without these two critical muscle building components you aren't building muscle, and could actually be losing it. This is a common mistake people new to weight training make. If you train too hard and too long, your body doesn't recover, you don't make progress, and before you know it, you feel as if you can't keep up the program.
3) Use a progressive training routine. This means that that as you improve, you perform an extra repetition or add on a bit more weight compared to your previous set. The overall goal is to ensure that you achieve continuous improvements in muscle tone and definition.
4) Minimize your rests between sets to 60-90 seconds. This means you perform more work during your workout hour. Studies show that shorter rests keep your growth hormones in action. Besides building muscles, the growth hormone is responsible for burning off fat. A shortened rest interval means that your muscle cells retain more water. This makes you look leaner and more toned.
5) Vary your training. The popular PX90 workout is a perfect example of a training program that focuses on different parts of your body on a daily basis. The program varies techniques, changing repetitions and set parameters, changing up the rest periods between sets and changing the focus of the workout.
6) Keep your sets to 8-15 repetitions. Performing 8-15 repetitions reduces the possibility of injury. Repetition pumps blood into your muscles that nourish the muscle cells and help them recover and rebuild faster. However, if you are building a routine for you calves or abs, then go for higher repetitions, and double this value.
7) Use free weight basic exercises. When you use machines you limit your body to a two-dimensional exercise. The best exercises for each body part use barbells, dumbbells, dips, pull-ups and squats. Exercises like this work more muscles, and build a more balanced physique, as well as reducing the risk of injury.
Weight training is the number one way to sculpt your body. Beginner weight training should not be complicated. Just set your goals and create routines that follow these guidelines.
Top 7 Tips for Beginner Weight Training
 |
| Body Fat meter (Photo credit: Wikipedia) |
2) Keep your workout sessions to no more 60 minutes. If your workout sessions are longer than an hour you are wasting time. Here's why. After a 60 minute workout your fat burning hormones drop and the carbohydrate stores are depleted. Without these two critical muscle building components you aren't building muscle, and could actually be losing it. This is a common mistake people new to weight training make. If you train too hard and too long, your body doesn't recover, you don't make progress, and before you know it, you feel as if you can't keep up the program.
3) Use a progressive training routine. This means that that as you improve, you perform an extra repetition or add on a bit more weight compared to your previous set. The overall goal is to ensure that you achieve continuous improvements in muscle tone and definition.
4) Minimize your rests between sets to 60-90 seconds. This means you perform more work during your workout hour. Studies show that shorter rests keep your growth hormones in action. Besides building muscles, the growth hormone is responsible for burning off fat. A shortened rest interval means that your muscle cells retain more water. This makes you look leaner and more toned.
5) Vary your training. The popular PX90 workout is a perfect example of a training program that focuses on different parts of your body on a daily basis. The program varies techniques, changing repetitions and set parameters, changing up the rest periods between sets and changing the focus of the workout.
 |
| A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). (Photo credit: Wikipedia) |
7) Use free weight basic exercises. When you use machines you limit your body to a two-dimensional exercise. The best exercises for each body part use barbells, dumbbells, dips, pull-ups and squats. Exercises like this work more muscles, and build a more balanced physique, as well as reducing the risk of injury.
Weight training is the number one way to sculpt your body. Beginner weight training should not be complicated. Just set your goals and create routines that follow these guidelines.
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