Workout Routines | Building Muscle | Burning Fat | Weight Lifting Exercises

How to conquer those moments when you just can’t find the inspiration to work out!
Everyone who works out knows that there will be times you just don’t feel like exercising. It doesn’t matter how motivated you are, how long you have been working out or how much you love being active, it is a simple fact of life that you will have days when getting moving is a challenge. What you choose to do at these times can make the difference between staying in shape or starting a downward spiral that will take a toll on your fitness level.

I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.

1) DO IT ANYWAY, BUT TAKE IT EASY. There is a big “gap” between doing nothing, and doing a full-blown super workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout. If at some point you feel like picking things up, go for it. But only do it if you feel like it. Refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. Although a super workout is ideal, a lighter workout is still great. You will get your workout; you will keep the habit, and will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.

2) FOCUS ON THE PLEASURABLE PARTS. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment that you have done it, but the physical energy that you feel. Your endorphins are flowing, you feel good, energetic, ALIVE!! And that’s a feeling that you will only get when you do your workout. (And by the way, a light workout will give you those same feelings.) Also, focus on the exercises that you like, rather than the ones you don’t enjoy so much. Keep thinking about those specific exercises and look forward to when you get to those in your workout.

3) CREATE A PLAYLIST OF GREAT WORKOUT SONGS. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: Make a tape, CD, or playlist of songs that are motivating for you and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts. Your mind works largely by association. If you do one thing whenever you do another, your mind will associate the two and the feeling brought about by one will be associated with the other. Now if you only do one thing whenever you do another, that association becomes even more powerful. So if you always listen to some of your favorite songs when you work out and only when you work out, your mind will strongly associate the two and the same feelings of joy brought about by the songs will be linked to your workouts. You will find yourself looking forward to working out just because the whole experience feels great.

4) JOIN THE CHAMPIONS TEAM. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: “champions are made on the off days”. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Because those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.

I hope you find these tools useful to push you through those tough times.

Enjoy,

Eduardo Dias.

Eduardo Dias is a personal trainer and nutritional advisor based in Toluca Lake, CA. His website http://www.eduardodias.com is dedicated to providing information in all areas of health and fitness: from nutrition and exercise to mental health and motivation.

He is also the creator of the Workout Deck; the simplest exercise instruction tool ever created. http://www.workoutdecks.com

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A treadmill workout is a very good workout for the body. Many of the different muscles get used and exercised when doing a treadmill workout. Mostly, the treadmill is used to simulate walking. So, there is a lot of exercise to the leg muscles. Walking is also an excellent cardiovascular exercise so the treadmill also takes care of that. The treadmill is perfect for people who want to walk every day but can’t because it is either too hot, the weather will not cooperate, or just do not have anywhere to walk around that they feel comfortable at.

The treadmill is the perfect tool for people to get their daily exercise that they usually would not get if they did not have the treadmill. It can be used to lose weight, tone leg muscles, or just get into better shape. The treadmill can also be used for runners that run on a daily basis but cannot because it is raining out. It can also be an excellent trainer for runners to learn how to set a speed that they can stay put with instead of running fast and then slow.

The elliptical machine is also a great tool for exercising. The elliptical tool has a few advantages that the treadmill does not such as the smoothness that this machine allows the user to experience while they are exercising. There are no sudden hits on the feet like when someone is running on the treadmill. The elliptical machine also works more of the leg muscles then the traditional treadmill because of the swinging motion. It requires more force to swing back and forth than it does to lift the leg when walking.

The elliptical machine also helps the cardiovascular exercising muscle as well as the treadmill does. The only downside to the elliptical machine is that it cannot be used by runners to get their daily run in like a treadmill can.

The treadmill workout vs elliptical work does not have very many differences. There are some small differences such as less stress on the body on the elliptical machine because the treadmill requires the feet to hit the actual machine every time a step is made. The elliptical machine cannot provide the cardiovascular exercise that a treadmill can because it cannot simulate a run. Each machine is built for a specific part of the body and a specific exercise. While the elliptical machine is usually replacing treadmills for people just trying to get in shape and walk a little bit each day, the treadmill is still to machine of choice for runners that need to run a couple miles every day.

The treadmill workout vs elliptical workout dilemma basically depends on what kind of workout the person wants. Each machine is special in its own way and it just depends on what the person wants to do in deciding which machine would be the better machine to purchase.

At the end of the day, both machines work the legs and cardio part of the body. If people do not like the actual physical part of walking they will enjoy the elliptical machine much better because it is much smoother and provides a great workout without having to walk and hurt the feet. The elliptical machine is a great machine and can provide some extra toning when it comes to the legs and thighs making it the machine of choice for people who are trying to tone their legs rather than build stamina. Building stamina is what the treadmill can be mostly used for. Especially people that like to walk or run miles every day. The treadmill can build the stamina without having to leave the house.

John Ripper is a fitness freak. Discover free tips and tricks to get six pack abs at [http://www.rippedsixpackabs.com/treadmill-workout-vs-elliptical-workout.php]Treadmill Workout vs. Elliptical Workout

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If you are serious about minimizing body fat with weight loss, and want to really crank up your metabolism and exercise, then you need to be sure to get your your target heart rate up at least 3 times a week, for a minimum of 20 minutes and up to 60 minutes at a time. Raising your target heart rate will ensure that you get the most out of your exercise (both in terms of muscle strength and cardiovascular fitness), while not pushing your body too hard.

Your target heart rate should be 50% to 85% of your maximum heart rate, and it is the safest range for exercise according to the American College of Sports Medicine. You can easily and quickly determine if your intensity is too high by administering the talk test; i.e., if you are unable to maintain a conversation with an exercise partner while exercising, then your intensity is too high.

A simple method for determining your target heart rate is to subtract your age from 220, and then multiply that number by .50 and .85. That should provide you with the range of your target heart rate.

For such a serious level of exercise, the American College of Sports Medicine recommends the following guidelines:

– Perform your physical activity 3 to 5 times every week, for 20 to 60 minutes at a time.

– Your activities should involve the large muscle groups (e.g., running, walking, swimming, cycling, etc.).

– The level of your intensity, or target heart rate, during physical activity should be at least 55% to 65% of your maximum heart rate.

– Be sure to include muscular strength and stretching for flexibility in your exercise program. Also, if you are not currently exercising, be sure to consult your physician before beginning any exercise program.

– Consistent exercising is the key to success in any exercise program. And by choosing an activity that you enjoy, you are more likely to continue exercising throughout your adult life.

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Are You Trying to “Aerobicize” That Fat Off Your Body? You Can Have a Fat-Free Body in Just Minutes a Day - But Aerobics is NOT the Way!

All of us are trying to watch our weight and take care of our health these days. Unfortunately, many of us still believe that “aerobics” or “cardio” workouts are the holy grail for maximum weight loss, and for having a slim, fit, well-conditioned body. Believe me, I know about long duration, low intensity workouts. Just check out my bio below.

If you are still one of the “aerobics” faithful, read on, because all those boring hours on the treadmill or stair stepper are probably taking you in the wrong direction. Remember, those who don’t learn from their mistakes are destined to repeat them. Science Clearly Shows — Aerobics Won’t Help You Lose Weight

Research shows that aerobics is working against you. Researchers at George Washington University analyzed 25 years of study results to learn how diet alone compared to a program which combined diet and aerobic exercise as a tool for losing weight. Here’s the surprising result of their study.

Those who used diet alone to lose weight lost an average of 10.7 pounds. Those who used diet and aerobic exercise together lost an average of 11 pounds. [ Int J Obes Relat Metab Disord 1997; 21(10): 941-7]. Hmmm? Kind of makes you wonder if all those hours doing aerobic activities, which are usually extremely boring, are worth the effort, doesn’t it?

This probably helps explain why you feel frustrated and disappointed with your weight loss efforts to date. The fact is, it’s not you who is a weight loss failure, it’s the tool you are using! Aerobics or cardio workouts have been shown repeatedly by scientific studies to be poor weight loss tools.

OK, So What is “The Way?”

If it is weight loss (or more correctly, fat loss) that you seek, what works is a totally different kind of activity. It has been shown that high intensity - short duration interval-type workouts are far superior to moderate intensity, long-duration, workouts.

One such study showed that the members of a group who did 19 high intensity, interval workouts over a 15 week period actually increased their aerobic capacity by 30% and lost nine times more fat than the other half of the group who did five 45 minute moderate intensity (aerobic) workouts per week over a 20 week period. [Metabolism 1994; 43(7): 814-18]. Basically, the “interval” group spent significantly less time exercising, and got nine times better results.

Now that’s the kind of efficiency I’m looking for! How about you? Life is busy enough these days. In fact, that’s one of the main excuses you hear from people who are not exercising - “I don’t have time.”

So, just what is an “interval” workout? An interval workout in its simplest terms is a period of exertion followed by a period of recovery - usually repeated for a certain number of sets. For example, you might do a strength exercise for 30 seconds or a minute at a weight and speed that gives your heart, lungs and muscles a challenge. Then you would rest for a preset time - maybe one minute or even two minutes. The recovery period should be long enough for your breathing and heart rate to calm down somewhat. Then you would repeat the “work - rest” cycle for say, 5 sets or repetitions. This could also be done on a stationary bike, rowing machine, etc. The point is to tax you heart, lungs and muscles, then rest.

The recovery periods are just as important as the exertion periods. They’re more than just wasted time between sets of exertion. Training your body to recover from the effects of exertion is one of the keys to your success, and vastly increases your overall health and ability to function successfully in your everyday physical activities. You should focus on allowing your heart rate and breath return to their resting states. As you become more fit or if you want to be more scientific in your training, you can actually begin to measure the amount of time between intervals that it takes your heart rate to return to a specified rate per minute.

A word of caution. If you are new to exercise, DON’T jump right in to high intensity, interval workouts. They do put considerable exertion on your heart, lungs and muscles. That’s what makes them so effective. But if you haven’t worked out in a while, or if you have any medical conditions, you will want to take it easy as you start and build up gradually.

In summary, if you want to lose that fat around your waist, hips, thighs, or wherever, forget the aerobics. Don’t take my word for it. Ask yourself, “Is aerobics working?” Just do a study of one - yourself. Find yourself a simple, short, high intensity workout and do it for a couple of months. Take some measurements before you start (weight, bodyfat, resting heart rate, waist measurement, hips measurement, biceps measurement, thigh measurement, chest measurement, calf measurement, etc.). These will be extremely useful in analyzing your results after several months. If you don’t know where you started, you won’t know how much you improved. It might also be a good idea to take some measurements of your present ability to do standard exercises. How many pushups or chin-ups can you do now. Then measure again at intervals. If you’re including strength based interval workouts, you’ll be surprised how fast you improve, especially if you haven’t been working out for a while.

Good luck, and don’t be discouraged about the failure of your aerobics workouts to help you achieve your fat loss goals. You were just using the wrong tool. Now you know better.

To Your Health,

Lee Page

Lee Page,

59 year old writer of articles on health and fitness.

Finisher, Ironman World Championship Triathlon (1.2 mi. swim, 112 mile bike, 26.2 mi. run).

Finisher, Spenco 500 mile bike race, Austin, Texas.

Finisher, Dallas Marathon. Dallas, Texas.

Finisher, Rocket City Marathon, Huntsville, Alabama.

Finisher and Scab (Entrant who ran unofficially. There are 100s each year.) at the Boston Marathon .

Finisher, shorter triathlons too numerous to mention. http://12minutehealth.com http://centeredhealth.net

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Love handles are most common in men than women, as the mid section is one of the first areas to store fat in a man’s body. Love handles are also humorously called a spare tire for the obvious tire like shape around the stomach. Love handles are a humorous name for something that really is not fun at all to the ones that suffer from it. Love handles are the result of an excess of body fat around the midsection and waist region, and many people do have them. Love handles are a difficult problem for a good many men and women nowadays.

Diet For How To Get Rid of Love Handles

Even when you are maintaining a fairly healthy diet, there can be some areas of fat in the body that are difficult to lose. When you maintain a healthy diet and institute a regular cardiovascular workout routine, your love handles will gradually reduce without any particular special exercises to get rid of love handles (spare tires). It is practically impossible to have love handles and not need to lose a few pounds. So yes, love handles are related to diet and exercise. After you have lost a good deal of overall body fat, through a diet and exercise program. You may begin to do target exercises to specifically reduce the love handle problem area. Utilizing exercises that specifically target the abdominal area will help to make your stomach look slimmer. Exercises in combination with a healthy diet are a good way to get rid of love handles fairly quickly.

Exercise for How To Get Rid of Love Handles

Exercise for love handles encompasses exercising the oblique muscles to firm up the side areas of the waist. While there are quite a few products for eliminating love handles, it is a general consensus that spot reducing this area is nearly impossible.

The best way to get rid of love handles is lose fat by being more active specifically, cardiovascular exercise and weight training. Eating fewer calories will also always help. Learning a few exercises to get rid of love handles, and belly fat will allow you to enjoy the slimmer, sleeker body that you’ve always wanted. There are a few exercises to help get rid of love handles after the majority of fat has come off. Specific exercises to get rid of love handles will not work unless they are incorporated into a regular cardiovascular workout program.

Calories For How To Get Rid of Love Handles

An individual really must maintain a healthy balance between the amount of food and the calories burned each day. Every pound of muscle that you add, your body will burn up fifty to one hundred more calories per day. By adding 10 pounds of lean muscle, you will be eliminating five hundred to one thousand more calories per day from your overall calorie intake. For many people this will be omitting your daily intake of junk food.

Conclusion

Love handles are the last to go from any weight loss regime. Love handles are a embarrassing issue for a many of us, and it is quite often confusing to attempt to figure out how to specifically work on that area of our body.

My name is Charlene Rhodes, I am an avid natural health enthusiast. When I can use natural, that’s where I go. I research and write articles on various health disorders and the best way to deal with them naturally. I have a How to Get Rid of Love Handles site for this particular topic located here http://www.squidoo.com/how-to-get-rid-of-love-handles-now

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What happens the first time you go to a gym? You may get a bit overwhelmed. To your right, there are exercise bikes, steppers, elliptical machines. You look forward and see a room full or barbells, dumbbells, and benches at assorted angles. Then, you glance to your left. There you see a huge room filled with various sizes and configurations. Now where does one begin? What should one do? And, how much should you do?

We can not cover all these answers in an article, it would take, at least, a book. We will just compare working out with free weights, with working out with machines. This will give you an idea of how old I am. The first gym I went to was in the basement of The Boy’s Club of Pittsburgh. In that basement, we had two machines. One was a rather primitive looking lat machine. It was made of some steel bars welded together. On top, there were two fairly large pulley wheels. It was held to the wooden floor with four huge bolts. Using it, you had to kneel with your knees wrapped under a steel t-shaped bar, which was also heavily bolted to the floor. The other machine was a leg press. To use it, You would lie flat back on the floor. Then you would push straight up with your legs. Your back and legs were at a 90 degree angle. But, that was old school.

Somewhere in the late 60’s or early 70’s, the new revolution came to the scene. This was the Nautilus exercise machines. They were new and shiny and pretty. Much research went into developing these new machines. Nautilus was designed for each machine to do one exercise. Each machine one covered one range of muscular movement and contraction, isolating one particular muscle. The design had less chance of someone getting injured, because of the very strict, controlled, movement.

Soon, Nautilus gyms began appearing. The Nautilus proponents said it was the safest and best way to build muscle. They got bodybuilders ( these bodybuilders were already muscled up on free weights ) to promote this new style of working out. But the machines were huge and very expensive. After a while, it was rare, to see a gym loaded with just Nautilus equipment.

Over the years , new machines came along. They had different manufacturers, and did not take up as much room, and cost less. Any gym has a variety of this equipment in house, nowadays.

But which is better? Machines are definitely safer. You can isolate a particular muscle or group when using it. But a machine has a limited range of motion. This range is, sometimes, not natural all the way through the movement. They do work. Free weights have worked from the beginning of this type of exercise. Working with free weights, especially dumbbells, allows for freer, natural, range of motion. This is better for strengthening all muscles in an area, rather than isolating one muscle. This also opens the lifter up to a greater chance of injury.

The best answer is to use both. Use free weights, and free weight exercises as your first source of building more muscle on your body. But do not neglect machines, if they are available to you. Augment your workouts with machines.

Written by John Markus at http://www.feelmorelife.com John had been a pharmacist for 33 years. His wife has type I diabetes. Also, his eight year old granddaughter has diabetes. He and his family have been dealing with these type of problems for a long time. Tough at times, but successfully in end. John has been studying nutrition and exercise, and their effects on the body and medical conditions. His studies have been going on for over 30 years.

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By Tammy Foster

The benefits of Pilates are well known and wide spread. Have you tried the Pilates craze yet? Have you personally seen the benefits of Pilates?

Pilates is designed so that you perform a sequence of exercises that focus on the movement itself and not on the amount of repetitions that you perform. Pilates is comprised of over 500 different types of exercises, many based on the principles of yoga and dance.

So what is so beneficial about the trendy exercise? Well, to start with, consistent practice of Pilates will help you to improve flexibility, lengthen your muscles, enhances your ease of movement, improve the general tone of your muscles, help you to develop a better posture and body alignment, and establish an improved overall sense of well being.

Pilates helps you to develop a more aware sense of the movements of your body and your breathing. With the focus on concentration on your breathing and the precise movements in the exercise taught in the method of Pilates, you will also begin to develop a better sense of relaxation and improved sense of physical and mental well being.

Pilates has been used for years in many rehab and preventative medicine venues. Dancers, athletes, and even those recovering from a variety of injury find Pilates to be a gentle form of exercise that can typically be managed by the majority of folks. It can help those injured to get back in the saddle again and on the road to recovery. Pilates is even used by expectant moms and even those new moms recovering from delivery.

Again, because of the slow, gentle and methodical movements of Pilates, moms find it useful as they begin to regain control of their body. It also helps to keep the joints flexible and the muscles strong.

Another benefit of Pilates is the fact that it can help you develop a great balance in between flexibility and strength. Without a good balance between the two then your body simply is not in the most harmonious relationship.

A favorite Pilates’ benefit is that it is a known stress reducer. If you passionately follow the breathing methods and the slow structured exercises of Pilates, then you can’t help but to begin to slow your breathing and subsequently your mind as you engage in the practice of Pilates. Watch the stress melt away as you give your mind over to the concentration of the Pilates’ method.

There are many who already recognize the benefits of Pilates. Men, women, teens and even senior citizens can find the benefits of Pilates to be helpful in improving their general health. So perhaps if you give it the old college try, then you too can jump on the band wagon and enjoy the benefits of Pilates.

For more information on Pilates be sure to visit the-pilates-zone.com. You’ll find tips and advice on Pilates techniques, Pilates basics, Pilates and pregnancy, and much more information.

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If you have many things to do at the office, many reports to finish, and many accounts and deals to close, you can find it more and more difficult to keep healthy and live right. You may have time to control your diet, and you can have time to relax and sleep during the weekends, but can you spare a few hours for a workout?

Going to the gym is understandably a hassle: you need to pay high gym joining fees, engage in workouts that strain your muscles more than tone them, and spend hours on boring machines that make exercise more a trial than an enjoyment.

A fitness ball workout, on the other hand, can put more verve in your workout. You need not even go to the gym to engage in a fitness ball workout: all you need to buy is a stability ball, a fitness ball workout manual, and a few hours off your day, and you can do your fitness ball workout right at your office or in your living room.

A fitness ball workout, moreover, allows you to do away with the hard wooden or concrete floor of the gym, which can wear out the soles of your gym shoes and strain your back with the impact of the floor on it.

If you are interested in engaging in a fitness ball workout, you may need to consult with your chiropractor or orthopedist first. A fitness ball workout lessens floor impact by allowing you to concentrate on flexing and moving your muscles more; this same fitness ball workout can stretch your muscles and make you over exert them without the proper training and supervision.

An orthopedist can recommend exercises to add to your fitness ball workout that will not strain your back or exacerbate any existing diseases or medical conditions that you might have.

To reshape your body with a fitness ball workout, visit http://www.exerciseballworkout101.com for more information

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A Physical Profile of a Woman’s Profile
By John H Markus

Many a woman starts working out with weights and aerobics, to change her body’s shape. Some will succeed. Some will not. Expectations are tougher to fulfill on a woman’s body than on a man’s when weight training.

Let us talk realistically about changing the shape of a woman’s body. One of the first things she should do, after deciding to physically train, is to take a good look at her body. She should check herself in a full-length mirror. A frontal view and a side profile view would be necessary. We are going to discuss the side profile view in this article.

Ladies, take a good long look at your profile. Study it. See where you are. Decide where you want to be. See what needs changing. Maybe you want a smaller waistline. Perhaps, you want a fuller bustline. You might want firmer, rounder buttocks. And, you may want to have more definition in your arms, thighs, and calves.

Once you have come this far, you already realize two things you will have to do. You must exercise, and you must have a good diet. While you may not be heavy for your size, you still need a diet. This will not be a restricted calorie diet. Your diet will need more protein in it and less fats and carbohydrates. If you are targeting weight loss, you will need a restricted calorie diet. You will also need more protein.

Diet and exercise are going to be a part of your lifestyle, now. If you diet and do not exercise, you can appear flabby and not toned. If you work out and do not eat a healthy diet, it will take you a long time to shape the body that you want.

About your side view profile, there are two parts that will not be changes significantly. These are the breasts and the buttocks ( If you are on the heavy side these will get smaller with diet). The size and shape of these bodyparts are largely genetic. You can strengthen the muscle groups in the chest area. This may make them a little perkier. And improved posture from working out could make them stand out a bit more. But the actual size won’t change, unless you get implants. If you were born with a flat butt, you will keep that flat butt until you check out of this world. An exception would be, someone with a flat butt, that was a serious gymnast in their formative years.

Exercise will help your backside look rounder and more prominent. You need to trim and tighten your stomach with abdominal work and a healthy diet. Firm your legs and tighten tour buttocks with full leg workouts. Exercise your lower back, with yoga exercises, hyperextensions, and weighted back exercise. This will add to the curvature in your lower back region.

A smaller waistline, more curvature in the lower back, and toned thighs, will have your bottom appear more like you wanted it to. Exercise, eat well, and be happy with yourself.

Written by John Markus at www.feelmorelife.com John had been a pharmacist for 33 years. His wife has type I diabetes. Also, his eight year old granddaughter has diabetes. He and his family have been dealing with these type of problems for a long time. Tough at times, but successfully in end. John has also studied exercise and nutrition for 30 plus years. He knows life about women and about men is much different.

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