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Category Archives: Fitness

Tricks Get Bigger Arms

I wasn’t in any Gym, but nearly every day I would do body-weight exercises and gradually increase my reps. However, at that point, I had above average arms, but they were no where near to where I wanted them to be.

Then in my 26th year, I learned about the pull-up bar. My cousin was moving to another province and I was helping him to move. He had a pull-up bar there and asked if anybody wanted it. One of the other helpers said he wanted it but that couldn’t happen, I took the pull-up bar and immediately put it in my car.

What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. “Do you take steroids?” “What do you eat?” “What kind of exercises do you do?”

I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don’t know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I’ve gained using the pull-up bar.

Now I don’t have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, ” no guns are allowed in the buffet.” Or even the next day on my way to that same buffet being stopped by three women who crowned me as “the best looking man on the resort”, while my wife was standing next to me.

This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time!

Make Own Circuit Workout

Whole Body Exercise

After my warm up I like to do a whole body exercise to help continue the warming up process in my body. A whole body exercise would be any exercise that uses most of the big muscles in your body. For example, a lunge and bicep curl or a squat and overhead press.

One of my favorite whole body exercises to start with is a squat and overhead press. The squat works my whole leg area and my core while the overhead press strengthens my shoulders and upper body. Doing two exercises together burns more calories, makes your exercise more challenging, and saves times. Triple score.

Upper Body Exercise

Next, I like to incorporate a separate upper body exercise. I do not always do this, but I really do like to whenever I can. I do this because it can be harder to find upper body exercises that cover all your muscles at once. The pushup and variations of the push are a great exercise for targeting most of your upper body muscles, but not everyone likes doing pushups.

I always try to make sure I include an overhead tricep extension in my upper body exercises. The overhead tricep extension is hard to pair with other lower body exercises so it becomes more of a stand alone move. I love this exercise because it really targets my triceps and also works on my shoulder flexibility as I have to keep my shoulders down and in place while I extend my arms and bring them back behind my head. It’s one of my favs!

Ab Exercise

Abs are the muscle group everyone wants to work on and probably works on the most. The way I like to do ab exercises are slow with control. You will find you get a much better ab workout this way and it is much safer.

Some of my favorite ab exercises are the standard crunch, bicycle abs, leg lowers, and planks! Yes, I said planks. All of these exercises are great for your abs if you do them slowly with control. Any exercise done quickly with no control is not only dangerous, but also is very ineffective. So remember, quality over quantity. Don’t do fast abs!

Cardio

Last but not least, cardio! Cardio is the last type of exercise I do before starting the circuit over again. By adding cardio into my weight workout I create a circuit workout that is also an interval workout since my heart rate is spiking up at different times in the routine.

Some of my favorite cardio moves are mountain climbers, burpees, butt kicks, and jabs. These exercises are all whole body movements that get your heart rate up fast! This will probably be the hardest part of your workout but it is also one of the most encouraging parts as you will be able to really measure your progress week after week when you find yourself panting less every time you do a burpee.

I like to do each section of this workout for 2 minutes each before going onto the next exercise. That would mean 2 minutes of my squat and press, 2 minutes of tricep extensions, 2 minutes of abs, 2 minutes of cardio and then repeat. I like to try to do my circuit 3 times through using different exercises each time around. That would be a total of 24 minutes and 12 different exercises.

Tips Persevere With Exercising

Another factor may be your desire to seek a mate. It is generally accepted that you will have an easier time when you are in good shape. This is a big motivator but people often overdo it, especially when you are older. If you do too much, you can risk injuring yourself. It’s one thing to look good, but another to wind up in the hospital. It can take a long time to recover from such incidents.

Remember that exercise is only part of staying healthy. You need to have a proper diet as well. People mistakenly believe that they can eat whatever they want when they exercise regularly. There have been plenty of incidents where people who seemingly are in great shape suffer from heart attacks. This is usually because they do not eat properly.

If you want to stay on track with an exercise program, consider hiring a personal trainer. A trainer can customize a program to fit your needs. If the trainer is good, he or she will include the right kinds of exercises that you probably would not do on your own. They are trained in providing you with the correct set of exercises and know how to mix them up. If you find that it is not working for you, it is within your right to find another trainer. You are looking for someone who will be with you for a while so make sure he or she is a good fit.

When you set out to start an exercise program, and you are structuring it on your own, start out small and build gradually over time. It’s much better to exercise for fifteen or twenty minutes every day than it is to exercise for two hours once every two weeks.

Fit With Ballet

Lately I’ve been doing a lot of high intensity interval training which is a lot of fun but hard work! So I went scrolling through my fitness instructor app looking for an alternative and I came across a series of classes called ‘Ballet Tec’. As the name suggests, they are workouts inspired by ballet movements. I’ve tried dance based fitness classes in the past but I’ve struggled with some of them (I always end up getting completely out of time!) But ballet workouts are slower paced and consist of wonderfully named moves such as adages, beats, degages, grand battements, plies, port de bras, retires and barre work (at home you can use a dining chair). You also learn the basic positions which some of you may already be familiar with. I’ve also been practising conditioning exercises used by ballerinas.

As someone who has been practising more intense fitness recently, ballet has been a nice change. It is far slower paced than what I’m used to but still offers challenges. I have a fairly good level of general fitness but even I found some of the elements tricky, particularly the ones which require balance. Regular ballet would certainly improve this. A beautifully graceful form of exercise, as well as improving your balance, ballet can also help to develop your flexibility, posture, agility and coordination. Ballerinas are known for their long, lean muscles – a physique which many aspire to have so I can certainly see the appeal. It can also help to improve the strength of your core.

Exercises such as ballet, yoga and pilates are also great at improving the connection between your mind and body. I find that when performing slower, more deliberate exercise, I tend to think a bit more about what I’m actually doing with my body than I do with more explosive exercise. The other good thing about ballet is that is doesn’t leave you looking like a sweaty racehorse at the end which is usually what my fitness regimen does to me! It’s suitable for young and old and you don’t need special clothing either, socks or bare feet are fine for a ballet workout.

I think for me personally, ballet on it’s own isn’t enough to push me physically and to achieve results quickly. But I think combined with other exercise, it’s a nice addition to any fitness programme. I think of exercise like food. To get the maximum benefits, it’s good to enjoy a variety. Any way of getting people up and moving though is good so if you’re new to fitness and would like to start off with something a little slower paced that will still work your muscles, then an adult beginner’s ballet class I think is definitely something worth looking in to.

Killer Six Pack Abs

Try the plank crunch.

The plank position begins with your forearms on the ground and your body straight as in the push-up position. Start with your right knee and bring it forward towards your right elbow, then return to the plank position. Repeat this process with your left knee. This is one ab exercises that will target your whole core; which other ab exercises can not do.

Add bicycle crunches to your workout.

Put your hands behind your head, lie on your back with your legs raised and bent at a 90° angle. Bring your right elbow towards your left knee then your left elbow towards your right knee. Like traditional crunches, these should be done slowly and deliberately to get the best result.

Get cross-crunching, too.

Lie on your back with legs and arms diagonally out so that your body forms an “X.” Keep your arms and legs straight, and bring your right hand towards your left foot, then your left hand towards your right foot, being sure to lift your head, neck, and shoulders off the ground. This exercise will target your lower abs, making sure that your abs get a well-balanced total workout.

Treadmill Running Mistakes to Avoid

Sticking with one routine

Whilst it is convenient to do same work out every single day, but this practice over a time will burn fewer calories as our bodies adapt to it and the muscles become more efficient. In an ideal scenario, changing 1-2 aspects of the workout is very beneficial. Change the treadmill settings, try newer setup or even easier, take a walk outside as experts often mention that some ad hoc changes to a regular routine help prevent strains on muscles and joints from repetitive pull and push of the muscles.

Holding the bars

It’s a fact that working on inclines allows for more calorie burns than walking on level ground. Also walking by holding the handles/bars on the treadmill sides means taking support for your own body weight and ultimately losing only a few calories that you intended to.

Don’t switch on the auto-pilot mode

Constantly doing the same workout over and over, the body adapts as mentioned in point #3 above, and you reach a plateau. There are many elements of workout, but following 3 go side-by-side: intensity, duration, and frequency. Again, change only 1 of this variable at any given time (week). Suppose, your target is longer run (duration) then don’t go for the intensity at the same time. It will be ideal if you increase the intensity once duration is set and frequent too.

Don’t overdo it!

Do not over train yourself because even Rome was not built in 1 day, a week or even a month! Give your body a chance to adapt to slow and gradual increase of the workouts. If the muscles ae starting to feel sore, with higher heart beat rates, and pains that get worse after each workout is a sign of straining your body to do something it is not used to. If these happens, re-evaluate your exercise program and take some time out till you recuperate.

Exercises Using Cardio Machines

Turn Up the Incline

One great way to get a better workout in half the time with a cardio machine is to increase the incline. This is usually a feature available on treadmills. It will really get your body moving and your heart pumping. The incline is the level of the platform when walking on the treadmill. It is similar to the difference between walking on flat ground or walking up a hill. If your entire workout was up a steep hill, you would definitely feel the burn.

Move Faster

Cardio machines like rowing machines, treadmills, and ellipticals all allow you to go faster if you want to. With a treadmill, you program the speed, so this lets you track exactly how fast you are going. With an elliptical machine, you can change the resistance. You want to move your body faster in order to get the machine to go faster. The same is true with a rowing machine or an electric bike. Try to go faster as you progress more into your workout routine and you will get an excellent workout even in a short period of time.

Carry Weights

You can also try wearing weights on your body, or carrying something while walking on a treadmill. You do have to be careful when you are trying out this method, so weighted clothes or shoes is usually a better option. However, when you are in a pinch, you can try carrying something heavy that won’t hurt your hands when you are on the treadmill. Adding weight to your body requires your body to work harder. The result is that blood is pumping and you are burning more calories in a shorter workout.

Eat Great and Lose Weight

Eating healthy is a required part of things, but you cannot rely on it alone. This a misconception that people want to believe – just so that they can have someone (or something) to blame when it does not work out for them.

The fact of the matter is that the gym IS NOT required. You have to think about things from a different perspective. It should only take a 25-minute workout per day to reach your desired goals, within a set period. If you can find the will within yourself to take 25 minutes per day and workout, then weight loss can happen for you.

There are no written laws that say that if it takes you three years to lose 100 pounds, then you have failed. Doesn’t that sound stupid? Who cares? If you do not lose 80 pounds in your first three months, the world is not coming to an end.

That is what the media and marketing corporations want you to believe so that you can go back and forth in a cycle – to start a new plan, then stop. Then start again, then stop. Etc. They only get richer from all of that stuff.

Ignore the media, and the 1 trillion weight loss products out there. Lose weight at your pace, and exercise. You will just have to buckle down and work longer to achieve your weight loss goal. Find a partner that you can work out with together. Alternatively, if possible, get yourself a personal trainer down at the fitness center near you.

Having a workout buddy is a good way to stay focused and motivated until you reach your desired size. Also, you have to trust in yourself and believe that you can achieve your weight loss goal. Just remember, it is up to you; no one else will sincerely care.

Must know Next Level Zumba

Zumba workout leaves you energized for the whole day. Once you get used to it, it becomes a routine and one gets used to the music and exercise form. It acts like a mood alleviator. The body movements inspired by latin dance forms integrate music and exercise such that it doesn’t feel like a workout. It also has meditative qualities associated with the dance cum exercise form. Started in 1990s by Colombian fitness instructor Beto Perez it has spread like a wild fire across the globe. Zumba the word actually means nothing but it has become a catch phrase.

The workout typically lasts for about 30 to 45 minutes, in which you alternate your body to slow and fast paced rhythms such that it burns your calories up and tones up your body. This form of exercise is more upbeat approach towards working out. Various level of zumba has been designed keeping in mind the adults, kids, and the youth. The workout is such that it uses your body’s own resistance to tone and sculpt the muscles.

Traditional work out methods for building strength are more rigid in nature; however they have evolved into more new concepts like zumba which add more flexibility to the body while maintaining the strength. Zumba with toning sticks is a one up level after you complete the initial level. Toning sticks are 2.5 pounds in weight which are used while zumba workout. These toning sticks help you buy more weight resistance to your workout along with your body weight resistance.

“The focus of zumba classes is on all aspects of fitness like cardio-vascular, balance, flexibility, muscular conditioning and coordination. Designed for older adults & kids the zumba classes develop key elements such as leadership, team work, confidence, self-esteem, memory, creativity, coordination, balance, cultural awareness & respect” zumba.com.

Info of Stretching Routine

1. Never Stretch Cold. The first thing you need to know is stretching cold is a “big no-no.” When you stretch cold, the muscles are tight and tense and more likely to suffer from a tear or sprain. Stretch cold, and you may do more harm than good.

A light warm-up of at least five minutes is a wise idea to help get your body prepared for stretching. Often it is ideal to do this right after your workout is completed.

If you are stretching on a non-workout day, a light warm-up beforehand can help get your body prepared.

2. Ease Into The Stretch. Next, make sure you ease into your stretch. As you go about your stretching routine, do not rush in jerking your muscle into position. Jerking the muscle will only increase your risk factor of an injury.

Go slow. Breathe as you lower yourself down and pause when it becomes uncomfortable. Take another deep breath in, pause again and then move lower into the stretch. Repeat this process until you cannot extend any longer.

3. Go For Multiple Rounds. Another tip to help you get more out of your stretching routine is to ensure you are going for multiple rounds of stretching. It is not wise to just stretch once and be done with it. Usually, on your second time, you can extend further so this is where you will make the most progress.

Try performing each stretch for two or even three repetitions for optimal success.

4. Stretch Every Day. Consider stretching every day if you can. The fact is stretching is something needing to be done on an ongoing rate if you are going to see the results you are looking for. Skip a few days here and there, and your muscles will tighten up, and you will notice you are not making progress.