10 Myths You Hear At The Gym

If you’ve ever eavesdropped on fellow gym members while you’re working out or when you’re standing in line at the juice bar and heard their conversations about what to do and when to do it and how, you might find yourself wondering what is true and what is myth. In this article, we will list the ten most common myths you hear at the gym and either verify them or debunk them.

Myth 1: If you drink a lot of water, it will help you lose weight

drinking-water-workoutFact: Although this is one of the most common myths believed by the vast majority of people, there is virtually no science to back it up. People will tell you that if you drink a lot of water you will have very healthy skin or you will flush most of the toxins out of your body.  But when you get right down to it, there is no science behind this belief to make it true. Scientists and physicians from the University of Pennsylvania will tell you that these kind of benefits from drinking a lot of water just are not true. The myth that drinking a lot of water will help ease your hunger pangs and make you less hungry is also, unfortunately, just not true. Drinking a lot of water may help you eat less because you’re running back and forth to the bathroom all day long but that’s about the only benefit you will get from ingesting large amounts of water. And more to the point, the people who tell you that you need to drink between 8 and 10 glasses of water each day? They are also wrong. Human beings only need to drink water when they are thirsty and this means about 4 to 6 glasses a day will be plenty.

Myth 2: You must stretch before you work out to avoid injury

stretching-before-workoutFact: It is extremely beneficial to stretch after you’ve had a workout but stretching before you work out will not make you more flexible or increase your range of motion. Some physicians believe that if you stretch prior to working out that doing so will destabilize your muscles thus making you more prone to injuring yourself. They suggest that doing a short warm-up is adequate enough because it will get your blood pumping and prime you for your exercise.

Myth 3: People who eat a vegetarian diet are healthier

cook-vegetariansFact: The only thing that makes eating a vegetarian diet healthier is that they generally, by the very nature of what they’re called, include a lot of fresh fruits and vegetables. Most dietitians would tell you, however, that removing an entire food group — meat — even accounting for its higher levels of saturated fat is not such a good idea. Meat provides a great deal of iron to the human body when it is eaten and that keeps your energy levels stable and helps you to think more clearly. Meat also helps the body produce certain enzymes which help to fight infection. Scientists have also discovered that women who do not consume meat in their diet are at higher risk for developing postpartum depression following the birth of a baby.

Most vegetarians will try to get their iron by eating legumes like lentils or other beans, tofu or cereals which have been fortified with iron.

Myth 4: If you lift weights your body will take on a bulky appearance

weight_liftingFact: The truth is that using free weights will not turn you into the Incredible Hulk. If you really want to increase your muscle size, the only way you will be able to do that is by taking testosterone. If you’re a woman, it simply can’t and won’t happen. The reason men tend to bulk up is because they have between 20 to 30 times more testosterone in their bodies than women do. If you secretly want to look like Arnold Schwarzenegger you would have to a tremendous amount of weight lifting, much more than the average woman would be able to sustain. The truth of the matter is that strength training will help you lose weight because it will help you build lean muscle and lean muscle burns fat. This means that you should spend a little less time on the elliptical machine and a little bit more time doing bicep curls when you work out three times a week.

Myth 5: If you want to prevent painful bouncing, wear a sports bra

sports-braFact: Wearing a sports bra will do more than just prevent painful bouncing. It will also help keep your breasts from developing permanent sagginess. You may think that your breasts will sag just because you’re getting older and gravity is doing its work. But high-impact exercises such as aerobics can also cause your breasts to sag. This is because doing high-impact exercises will affect the connective tissue in your breasts that helps to keep them firm. If you’re going to choose a sports bra, look for some kind of compression bra if you’re a small breasted woman. Women with breasts larger than a size C should choose an encapsulation bra which will provide support to each breast independently. You should always replace your workout bra every six months.

Myth 6: Taking a hot bath will keep your muscles from getting sore

hot-bath-post-workoutFact: Surprisingly the exact opposite is true. If you settle into a tub of chilled water, it has an effect similar to an ice pack on your entire body. The process of exercising opens your blood vessels and they will remain opened like that for about an hour after you have finished your workout. The soreness happens because lactic acid enters your muscles through your dilated vessels. Chilled water will cause your blood vessels to constrict cawhich will limit how much lactic acid can get into your muscles.

Myth 7: Running will not help your strength training

running-strength-trainingFact: This could not be farther from the truth. If you are hoping to increase your muscle mass on a dramatic level, this might be true. But running helps develop lean muscle mass and that helps keep your bones healthy. This does not mean that you can completely substitute running for your strength-training program. You will need to continue doing your lower-body strength training so continue with your squats and lunges and push-ups.

Myth 8: Keeping some weights in your hand during cardio exercise will increase your calorie burn

This is one of the myths we all really, really want to believe. And the answer is that it is true but it doesn’t help enough to make it worthwhile. It is true that keeping some weights in your hands while you’re doing cardio does help the calorie burn but only slightly. But doing any kind of uncontrolled movements can cause damage to your joints and can actually cause muscle injury. The better and more effective option is to either increase your speed or your resistance level. You’ll get better results if you do either one of those.

Myth 9: Eating fresh fruit is much better for you than eating frozen fruit

frozen-fruitsFact: Do you have any idea how long fresh fruit sits around once its been harvested before it ends up in your grocery store? While it’s hanging around waiting to be shipped it can and does lose a lot of its vitamin nutrients especially its vitamin C. Frozen fruit, on the other hand, is picked and fast frozen while it is at its peak of freshness.

Myth 10: If you want to get rid of your belly fat you have to do crunches

Fact: Some people can do belly crunches until the cows come home and never sport a six-pack. Seems crazy, but it’s true. This is what will happen if your abs are covered with a lot of fat because it is impossible to “spot train”. If this were not the case, wouldn’t it make sense that everyone would be showing off their gorgeously sculpted thighs and abdominal muscles? If you want to get rid of your belly fat you first have to get rid of most of your overall body fat. The best way to do this is through cardio exercises and strength training.

 

50 Cups of Coffee a Day Change Your DNA? (Or Exercising…)

DNAThere is almost no question in anyone’s mind anymore about the benefits which can be derived by exercising. We know it burns calories, reduces the risk or having a stroke and developing heart disease as well as reducing the risk of developing Type II diabetes. What most people don’t know, though, is that exercise can also help change your DNA. Yes, that’s right. What is even more astounding than this is that this process happens after a single 20 minute workout. The changes that occur are unlike those which occur from external stimuli such as toxic air or exposure to other carcinogens. Exercise literally changes your DNA from the inside out.

In a study carried out at the Karolinska Institute in Stockholm, Sweden, a team of scientists monitored the muscle changes which occurred because of the body’s adaptation to exercise. They enrolled 14 young women and men into their study and had them exercise on a bike which measured their maximum levels of activity. The difference in this study from others which were similar is that participants were also required to have some of their muscle cells biopsied both before and after participating in the survey.

change-your-dna-with-exercisingWhen comparing the biopsy samples, the scientists discovered that more genes had been turned on after the exercise on the bike. In addition, the DNA of the participants when compared to the control group was able to turn on certain genes. This is usually accomplished by the body placing limits on how much methylation occurs in certain cells. This is the way that your body knows how to engineer a liver, for example, from stem cells that might be programmed to produce a kidney.

The process of methylation also helps cells pump the nutrients they need and the enzymes required while you are working out. Each time you exercise, the more intense your workout is, the more methyl is pumped out. One way this happens is because your muscles adapt to what you are doing. This means, essentially, if you don’t use it, you will lose it.

In order to confirm the way the genes were expressing themselves, the scientists next explored the effect that calcium had on the entire body’s system. Why? Because when people perform intense exercise, the body naturally releases calcium and this triggers the muscles to contract. When the amount of calcium released is blocked the muscles will still contract but not as efficiently or effectively. After the scientists added caffeine to their lab dishes, they were able to restore the contractions. This proved that the caffeine could enhance the way methyl triggered contraction and thus activated the genes that helped the muscles contract.

caffeine-to-change-your-dnaAll that being said, however, the researchers definitely do not recommend that people drink caffeinated drinks instead of exercising. Anyone who wanted to replicate these results simply by drinking caffeine would have to consume a lethal dose of about 50 cups of coffee in one day. What this does mean, though, is that exercise is  form of medicine and that a means of altering your DNA in a way that is beneficial may just be a job or bike ride away.

So even though we all know that a zebra can’t change it’s stripes, we now know that humans can change their own DNA something that was unthinkable just a few years ago.  The key is to just get off the couch and do something — go for a run, walk on the treadmill, climb some stairs. It scarcely even matters just as long as you do it for a minimum of twenty minutes.

The study in Stockholm was confirmed by another study carried out in Great Britain in which study participants were told to attend three classes of either aerobics exercise or spinning per week. The study participants were all healthy young men and women averaging about 24 years of age. Additionally, participants were told NOT to make any changes to either their diet or their normal daily activity levels.

The researchers carefully monitored the methyl groups in the fat cells of the male participants. All cells in the body contain DNA because this is where all the basic genetic information is housed.

exercisingEpigenetics is what the study of changes in gene expression on a cellular level is called. During this study, epigeneticists were able to literally track the changes that normal cells and fat cells underwent after exercise. They were able to detect changes in approximately 7,000 different genes, or about 35% of the participant’s genetic makeup.

They also paid close attention to the genes which are linked to obesity and Type II diabetes and were able to detect changes in those genes as well. Because of this study, scientists were able to make a genetic map of the DNA methylome contained in fat cells.

While the long-lasting effects or normal, regular exercise are not understood fully, these studies conclusively show that there are more benefits to exercising on a regular basis than simply losing weight. This along with lifestyle changes can help people lose weight with much more confidence than they might have had in the past.

Epigenetics better explained in this video below:

5 Ways to Get Yourself Running, Even When You Don’t Want To!

How many times do you just want to reach over and punch the snooze button every time your alarm goes off in the morning telling you it’s time to get up for your run? Is there anything that can entice you to jump out of bed, step into your runners and get out the door? What can you do to keep yourself motivated? If you’re struggling with ways to keep your motivation up, this little bit of info might be just enough to help you with that problem.

  1. Enlist your friends to run with you
    • Finding a few friends who will join you in your running may be just enough to keep you going. After all, it’s kind of hard to keep coming up with the same excuses over and over again when you’ve asked them to run with you, right? If you don’t have any friends who enjoy running, think about joining a running club. That’s a great way to make new friendships and connections with other people who share the same love of running as you do. You’ll get support from them and doing this bit of exercise with other people can be a great way to relax and have fun while you’re doing it.
  2. Find some ways to vary your running routine
    • running-routesIf you find that you’re getting bored with running the same old route every day, look for some new trails you can check out. Most cities have designated running trails, you just have to put in some time to locate them and check them out. Another to add some variety to your run is to start incorporating some different terrain. Use hills to really get your blood pumping. You can also track your running sessions with a pedometer. There are many of these apps available for all smartphones. They will keep track of your speed, your distance and even the changes in elevation for you with the push of a button. Adding some variety to your running workouts will also give you an opportunity to work different muscle groups and increase your endurance. Alternatively, you could also try apps like zombierun to make your runs fun.
  3. Run a minimum of three times per week
    • Doing this will allow you to build up your endurance one of the key things that gets most people sidetracked. Be sure to give yourself a day off in between so that your muscles have a chance to recover. Even if you find that you’ve been bitten by the running bug, try to resist the urge to kick up your running sessions to four or five days a week. It’s important, though, that you run regardless of the weather. Just dress appropriately for it and you’ll be fine.
  4. Just get out there and do it
    • running-motivationWorried that you don’t have the right kind of wardrobe for running? Or think you don’t have the right kind of shoes? The biggest step for most people who want to start running for exercise and/or pleasure is to just get out there and do it. You will accumulate the right kind of gear as you go along. Don’t worry. All you really need when you first start is a decent pair of sneakers — some cross-trainers will usually work just fine. As you begin to gain more confidence and extend your running routes, you will certainly want to invest in some good running shoes. But when just starting, just regular running will be plenty.
  5. Map out your route
    • If you’re not sure what to do, plan a beginning route for yourself something that is not too difficult. You can even figure out the distance by driving the route in your car first. That will give you a good idea of how far you will actually be running. Be sure you always carry a water bottle with you when you go out. When you are first beginning do not plan a route that has too many hills or variances in elevation. This kind of route will be too taxing for a beginning runner. You want to set goals for yourself when you first start running but be careful that you don’t set the bar too high or you will surely feel like you’ve failed if you are not able to run the full distance the first time. Chances are you may have to stop and recover periodically as you first start to run. This is perfectly normal and not anything you should feel embarrassed about. Running has more to do with long-term endurance than just about anything else. But the human body was made to run. It’s one of the ways that humans were able to feed themselves thousands of years ago — by outrunning their prey over long distances, literally chasing them down. You will develop your endurance and strength as you go along. Do not expect too much from yourself at the beginning. Building endurance takes time.

Weight Loss Workout For Women – Finding the Perfect One For You!

weight-loss-workoutWomen have special needs, that much we can all agree to. When it comes to losing weight, that is an even more important fact. There are plenty of workout programs out there that can help you lose a lot of weight, and fast, but which one is right for you? All you have to do is look at what you need, what kind of workout you are looking for, and whether or not you are willing to use a pre-made, DVD style workout. Let’s take a look at everything as a whole, and then you can make a decision for yourself.

What Women Want

I was wary of extreme cardio routines and ones that required me to lift heavy weights. No woman wants to bulk up or lose their womanly figure, so how do you find a happy medium? What you should focus on are things that burn fat from your entire body, but ones that also focus on your lower body to keep your thighs and butt in shape. A woman’s shape is important, so make sure that you know what you are getting into if you want to preserve it!

Choosing A Workout

As a woman, you should focus on a workout that will give you a blend of muscle training and cardiovascular exercise, but doesn’t rely to heavily on each. A nice blend of the two will help you lose weight like never before, and keep it off too. More importantly, it should be centered around your lower body. There is nothing wrong with doing some upper body work, but a lower body workout is what will get your butt in shape and keep it firm.

weight_loss_exercises_for_womenYou probably also want something that will be easy to follow, even when you have a busy life that requires you to be on call for children emergencies, soccer practice, dinner, doctor’s appointments, and more. If it is too complicated, or too long, there is a good chance that you will skip a day here and there, but before long you will decide to take a week off and it’s all down hill from there.

What you should stay away from, on the other hand, is an extreme cardio workout that doesn’t do anything for your muscles. Simply burning off as much fat as possible will help lose your hips and thighs, which your significant other might not be too fond of. In a similar way, you are probably going to have to eat much more if you stick to a strength heavy routine. That only adds to the chances that you will build muscle, rather than lose fat.

If you want to try both separately, I can give you some quick recommendations. Do this strength workout three times a week and the cardio two times. For example: Strength on Monday, Wednesday, Friday and Cardio on Tuesday and Thursday.

Strength

  • weight-loss-workout-for-womenPush Ups: 12 reps
  • Squats: 12 reps
  • Crunches: 20 reps

Do each of these in a circuit. Work up the reps as well as you improve. Do the three exercises, rest for 30 seconds, and then start from the beginning. You might have to just make it through one cycle the first time you do it, though. Don’t worry! It happens to everyone.

Cardio

  • Intervals on a stationary bicycle
  • 30 seconds on and 30 seconds of rest
  • Go all out for the 30 seconds!!!!!
  • Warm up and cool down for 5 minutes

Premade Workout Programs

Beachbody sells a variety of premade workout routines on DVD that will help you get into the best shape of your life. They range from the beginner to the most advanced athlete and surely there is something that can fit your needs.

Take a look at these programs:

  • Insanity

    • Insanity was created by Shaun T and is one of the most intense workouts that you can ever find. It is based on intervals that will have you  working hard for 3 minutes before resting. Pushups, squats, mountain climbers, hurdle jumps, and more are all a part of these intense routines. At about 45 minutes each, they are easy to fit into your day as long as you make time for them.
  • Brazil But Lift

    • Brazil But Lift, while perhaps not as intense as Insanity, is much more fun and focuses on all the areas that you want to keep in shape. I love the music that plays during the workouts and the instructor is always up eat and excited to show you what to do. These workouts range from 20 minutes to 45, but they are all fun and strenuous.

Whether you want to try a workout DVD or use bodyweight conditioning to keep your muscles in check, there are perfect ways to get into shape. Eating healthy food is always a good start, but a routine like one of these will get you much further. If you still need help with the diet, though, the Beachbody products come with diet plans with planned meals that can help you stay on a diet that will give you the best results.

Weight Loss Exercise Program – Top 4 Weight Loss Workouts!

Choosing A Weight Loss Workout Program That is Right For You

With the number of people asking about different weight loss programs, I thought it was time that I take you through the various options that are the most successful. Everyone remembers the Tae Bo frenzy that hit the world in the late 1990s, but many people, including myself, wanted more out of their workout program. If you want to stay away from gyms, but still get into incredible shape, there are a number of workout programs that can help you do just that.

All of the programs that I am going to show you are created by Beachbody, but that doesn’t mean that I’m just shilling for the company. It turns out, no matter who you are, or the current shape you are in, an athletic body without the health braproblems that you are facing is possible. P90X, Insanity, Brazil Butt Lift, and Turbofire are all great options, but they offer something different for each individual person.

  • P90X

    • p90x According to Tony Horton, the creator of P90X, this is the single biggest selling workout DVD set of all time. Horton even goes to congress to work on an individual level with our representatives. It is based around muscle confusion and consists of 12 different workouts. Over the course of three months, you will work on each muscle group in a way that keeps your body adapting, your metabolism high, and your heart pumping strong.
    • Three phases are a part of P90X, each with their own purpose. When you are trying to lose weight this is important. The nutrition plan allows you to lose weight in the first phase, build muscle in the second phase, and increase your endurance in the third. This program isn’t just about losing weight, it is about completely transforming your body.
    • The workouts can get long at times, though, and I had a hard time sticking with it. If you have the time in your day you can’t get a better strength workout. Once you graduate from P90X there is also P90X+ and P90X: MC2.
  • Brazil Butt Lift

    • brazil-butt-liftBrazil Butt Lift was designed just for the ladies among us that want to get their butt into shape, literally. The five workouts included in the program make sure that you stay moving and look better. Both of those while enjoying a Brazilian beat and dancing to some surprisingly catchy music.
    • The actual results are surprising. For many people, the workouts seem like they aren’t that intense. In comparison, they aren’t, but they are specialized. I’ve known plenty of women who had a problem with losing weight because they would lose their curves at a certain point. Brazil Butt Lift puts that worry to ease pretty quick. Everything focuses on losing weight and keeping your figure.
  • Turbofire

    • turbofire-workoutTurbofire uses High Intensity Interval Training to burn an incredible 9 times more fat than regular cardio workouts do. This is the closes program to the old Tae Bo tapes, but it is much more intense thanks to having a better understanding of what works to turbocharge your body into a fat burning furnace.
    • In three months, many people have lost 50-60 pounds. That sounds unbelievable, but even the most loud mouthed of men that I have convinced to try it have been impressed. The 12 workouts that you get range anywhere from 10 minutes to an hour, but even the 10 minute stretch DVD will keep you feeling better than you did before.
  • Insanity

    • insanity-workoutThis is my favorite workout program of all time. I’ve never felt better than when I was doing Insanity six days a week. I’ve told you about intervals a dozen times before and Insanity uses them perfectly.  Shaun T based this program around going all out for 3 minutes before resting. The combination of conditioning exercises here means that you will be in the best shape of your life and ready for any sport that you might want to participate in.
    • This is a two month program. The first month includes 5 workouts and the second month has 4. All of them, even the rest day, is intense. Push ups, squats, running in place, jumping jacks, mountain climbers, and any version of those you can think of, and ones you haven’t, put your body through one of the most intense workouts around. Shaun T is a track runner, but this kind of conditioning applies to any sport, and especially weight loss. I lost 20 pounds in the two months I was doing Insanity, and that’s not counting the muscle that I built from actually using my body.

Which One Is Right For You?

Choosing the right one for you can be tough. A lot of people obsess over the specifics of one or the other and never actually get started on a program. Once you get into the routine, any of these options will revolutionize the way your body looks. A lot of it comes down to your time, though. If you have time for the longer workouts of P90x, go for it. If you have specific needs for sports endurance go with Insanity. Brazil Butt Lift and Turbofire both offer a specific kind of workout for women. Think about what you want out of your routine and start one as soon as possible. Stick to a routine and I know that you won’t be able to believe the results.

The Best Calisthenics Workout To Shed Some Pounds

Getting into shape seems like a complicated process for a lot of people. You have to sign up at a gym, buy equipment for your home, and set aside special times to drive across town to get to where your workout is. In fact, there are plenty of workouts that are possible right in your home that don’t need any equipment other than your own body and the will to succeed. Calisthenics is the answer.

What Are Calisthenics?

Calisthenics are a type of vigorous exercise which incorporates many different exercises as one. Most of these exercises can be completed without the use of any specialized equipment. They are used for the purpose of building strength and stamina as well as flexibility. This is accomplished through using the person’s own body weight as a form of resistance.

Most people do consider that calisthenics tends to only focus on body strength building. This could not be farther from the truth. True calisthenics are an overall conditioning program which will improve your cardiovascular endurance very quickly. This is the part of using calisthenics which makes them ideal for shedding excess weight.

If you decide to use a calisthenic workout, however, you have to guard against their tendency to become boring fairly quickly. If you can find a routine that will not get boring too soon, it will be a great way to get a workout that will work on your entire body other than just the typical cardiovascular workout which focuses on your heart and lungs only.

Why Calisthenics?

The most common benefits of calisthenics cited amongst exercise enthusiasts are those derived by the cardiovascular and respiratory systems. But when you use calisthenics, you are working every muscle group in your body along with your respiratory and cardiovascular systems. This is part of the reason that people who are power-lifters are strong but they are completely unable to run a mile. They don’t sacrifice strength for endurance training at all. When you use calisthenics you are improving both your strength and your endurance levels at the same time.

What Kind of Exercises Are Involved?

  • Push up
    • Everyone has probably done a push up before, but I’ll go over it just to make sure that we’re all on the same page. When you are doing push ups form is more important than anything else.
      Lie on the floor face down, with your feet together and your palms on the floor. Keep your body straight and push yourself up. Control the descent back down to the floor to get the most out of this exercise. You want to come down, touch the floor with your chest, and go back up. No jerking motions, everything should be clean and controlled.calisthenics-workout-push-ups
  • Squats
    • This is another exercise that the vast majority of people do incorrectly. To do a proper squat, stand with your feet pointed at about 45 degrees and about shoulder width apart. Lower your body down, while keeping your back straight. Once your legs are parallel to the floor you will stand back up. The same rules about control apply here.calisthenics-workout-squats
  • Crunches
    • Crunches are simple. Lie on the floor with your knees bent. Perform a smaller version of a sit up, placing emphasis on keeping your lower back on the ground. It is a very small movement that takes a lot of effort, but shouldn’t involve a large range of motion or multiple muscle groups.calisthenics-workouts-crunches
  • Triangle Push ups
    • The same rules as regular push ups apply here, but your hands will be in a different position. For a triangle push up your hands will be directly under your chest with your thumbs and index fingers touching. The point of this push up variant is to work your triceps and upper arms more than a regular push up would.triangle-pushup
  • Lunges
    • Lunges are a great lower body exercise that can also help with your range of motion. Stand upright and simply step forward with your right leg and then bend both knees so that they form a 90 degree angle. Make sure that your knee doesn’t go over your ankle, though. If it does, you need to step farther forward when performing lunges.lunges
  • Chair Dips
    • Chair dips are a simple way to make use of things you have around the house. First, sit on the edge of a sturdy chair. Wrap your hands around the edge so that your palm is on top and scoot forward. Lower yourself down, while keeping your feet flat on the floor. Once your elbows get to that magical 90 degree point, come back up. This is harder than it seems once you reach a certain number of reps.chair-dips
  • Standing Calf Raises
    • Calf muscles are notoriously hard to tone and get in shape. Calf raises make sure that you target as much of them as possible so that you can have the best looking calves possible. So perform them, simply stand up straight and then raise your body up onto your toes. Pause at the top before slowly lowering yourself back down. This may be very difficult to do but it is an amazing way to get your lower legs into shape and look great. Doesn’t matter if you are male or female.standing-calf-raises

Suggested Calisthenics Workout

Try this workout to get a nice introduction to calisthenics.

  • Warm up: Run in place for 5 minutes

  • Push Ups: 3 sets to failure

  • Crunches: 3 sets to failure

  • Squats: 3 sets to failure

  • Triangle Push Up: 2 sets to failure

  • Lunges: 2 sets to failure

  • Chair Dips: 3 sets to failure

  • Standing Calf Raises: 3 sets to failure

  • Cool Down: 5 minutes jog in place

A lot of people look down upon bodyweight workouts like this, but the truth is that this kind of workout will get your whole body toned and in great shape. You will be using all your own body weight as your resistance. You can even cancel your gym membership if you get this workout down.

You aren’t going to gain muscle with a workout like his, but you can easily lose an additional 2 pounds a week by doing this three times a week. Monday, Wednesday, and Friday is a common schedule. Practice the moves on their own a few times before you attempt the full workout to make sure that you are doing them correctly. One last thing, HAVE FUN! You’re finally getting into the shape you want, don’t act like it’s torture!

Finding The Best Total Body Workout

I’m busy, you’re busy. The whole world is busy, right? So with a full-time job, a husband, PTA and three kids, how is a girl supposed to find any time to workout? It’s rough but it is possible and you will still be able to have some kind of a social life to boot! This little workout will need fewer than ten minutes per day. Unbelievable, right? No, it’s the truth. Read on, girls, read on.

How To Lose The Most Weight In The Shortest Amount Of Time

interval-training-total-body-workoutKnowing how to do a quick and dirty workout routine will not help you very much if you’re not able to lose any weight by doing it. That’s a recipe for failure right off the bat. The latest research tells us that using something called interval training in either cardiovascular workouts or weight lifting is the best and quickest way to make good use of our time. When I first heard about interval training, though, I have to confess that I was really turned off by the idea because if you don’t at it 100% you might as well not even bother. But I’ll get back to that in a little while.

Interval training is based on stages of effort and stages of rest. Here are two different ideas which I’ve found which deals with this:

  • The first type of interval training deals with stage of effort. So, something as small as five minutes at a rate of 50% effort can have a great amount of impact. Consequently, four minutes at a rate of 75% can have an even greater impact. Now this kind of training is a great way to keep up your heart rate but that’s not the best way to get your body to actually burn fat which is what you want it to do.

  • I now wish to introduce you to the concept of using something called Tabata intervals. This original training methods has you use 20 seconds of effort and 10 seconds of rest. This is the training method that the Japanese speed skating team used in order to improve their overall performance by almost 50% in just one month.

Using Intervals For A Total Body Workout

This article will deal with only using the Tabata method of interval training. Using this method will help you to greatly increase your endurance, build muscle and burn fat faster than just about any other workout routine which is currently in use.

There is no question that cardiovascular exercise is good for your heart and will help you lose weight. No question but a total body workout using the Tabata method will utilize all your muscles. If you use this method you will be able to perform all the exercises at a rate of 100%. This is a much more effective way to exercise than doing the same thing over and over again until you simply can’t do it anymore.

The Ultimate Total Body Workout

total-body-workoutWhen you are doing a workout like this, keep it simple. Don’t let yourself get caught up in all the latest theories having to do with weight loss and working out which proliferate out there. The simplest things are most often the best. If you stick to doing exercises that you know how to do and which you know will work, you will be way ahead of the game. These exercises are simple but they work. You will be able to gauge how much you are progressing simply by looking at the way your body is changing. The differences will be subtle at first but stick with the program and you will see great improvements in as little as one month’s time.

By sticking to three exercises you can make sure that you know how much you are improving.

Do the exercises in this manner:

Warm up: This should take you only about five minutes’ time but you need to get all your muscles warmed up properly. If you are in a big hurry, then simply do a minute or two of jumping jacks or a very rigorous stretching program.

Workout Routine

  1. Running in place for about thirty seconds of more if possible. Be sure to bring  your knees up as high as possible (above your hips).jogging-on-spot
  2. Sumo Squats: do ten repetitions of these. Once you’ve hit the thirty second mark, put your feet a bit wider than your shoulders and point your toes outward. Squat down making sure that your knees do not go out farther than your toes. This is an important part if you want to develop your lower body. Do these as quickly as you can while still maintaining proper form and control.sumo-squats
  3. Burpees: What? you’re asking…. Yes, burpees. Do ten repetitions of these. But what are they, you are asking! Well, you squat down and put your hands on the floor and jump back into a pushup position. After you do a pushup, bounce your feet back into the starting position and jump straight up into the air. This is, believe it or not, an incredible workout in and of itself.burpee-workout

Once you finish your burpees, you can rest for about thirty seconds. Then you start the workout all over again and do four more cycles if you’re able!

Final Thoughts

This workout is a great way to start on your whole body workout. If you’re able to maintain this workout at least three times per week, you’ll see amazing results in no time. Guaranteed!

Kickass Kettlebell Workouts for Weight Loss

Kettlebell-workout-for-weightlossSeveral weeks ago I was at my gym. As I started to walk over to the shelf that holds the free weights, I noticed some very different looking contraptions. I asked one of the trainers what they were and he said, “Those are kettlebells!” Well, he proceeded to tell me about them and gave me a demonstration of how to use them. Wow! That’s really all I can say. I gave them a try and I have been hooked ever since. Last week, I purchased my own set of kettlebells and have been using them ever since.

These wonderful, different kind of weights build endurance and strength mostly in your lower back. So, if you’ve ever had problems in your back caused by weak muscles, this is the remedy for you. They will also do wonders for your shoulders and legs and help increase your grip strength. There are several basic movements which may feel very awkward and difficult at first but once you’ve mastered them you will be amazed at how different your body will feel very quickly. The basic movements are designed to mimic real world activities like farm work or shoveling.

Kettlebells are very different from regular dumbbells or even barbells because using kettlebells involves using several large muscle groups at a time. Most of the time when you are working out with kettlebells, you will do many repetitions of the same movement. Because you are working several muscle groups at the same time, you are able to repeat the exercises for several minutes with no or only a few breaks in between.

These workouts are designed to target your core muscles so if you have a weak core or serious back problems work up to them slowly.

Where Do Kettlebells Come From?

Kettlebells come from Russia where they had been used by the Russian army in physical training exercises and other conditioning programs. Prior to that, they had been used since the 1940s in Russia and throughout Europe. They first began to be used in North America in the 1960s.

If you are trying to find a workout you will not get bored with too quickly, take a good, long look at kettlebells. Nothing is worse than slogging away for hours on end at the gym doing the same old workout routine over and over again especially when you are bored to tears with it. It hardly seems worth it and you will be getting diminishing returns.

You only need about 15 minutes per day when you start using kettlebells. It is crucial that you find the right weight and that can take some time. Learning the proper moves can also take some time so this is not an exercise routine that you should think you’ll just be able to pick up and go with right away.

What Makes Them So Unique?

kettlebell-workoutKettlebells are made in a funny looking shape. They  basically look like cannonballs with handles. It is precisely this funny looking handle which gives the kettlebell its spectacular workout ability because it is the handle which changes your centre of gravity and enables you to use so many different muscle groups at once.

Because of their compact shape you are able to do many more exercises than you are with simple dumbbells. For instance, the kettlebell “swing” would simply not be possible with bulkier equipment.

How To Choose A Kettlebell

Be careful that you don’t make the same mistake as so many other novice kettlebell users. You will want to ensure that you have the proper size so that you are able to complete all the exercises. Most women can use a 15 to 25 pound kettlebell with no difficulty. You must also be sure that you get one constructed from solid steel which has been welded together.

What Kind Of Workouts Should You Do?

You will soon discover that are almost as many kettlebell workouts as there are workouts for weightlifting and cardio. Don’t let yourself become overwhelmed. Stick to a simple workout in the beginning. You can add to it and tweak it as you go and become more versed with using them. The key is that you want to make sure you have all the movements down first before you try adding anything to them.

You can use your kettlebells just three times per week. I do my workouts on Monday, Wednesday and Friday. It is important to allow your body at least twenty four hours to rest in between workouts.

Choosing-a-kettlebell-workout

My workouts include the following:

Monday: Kettlebell Swing/Squats/Shoulder Press

Wednesday: Shoulder Press/Squat/Swing

Friday: Squat/Swing/Shoulder Press

Even though they are the same exercises, the order in which you do them has a great impact. Each movement is done with 7 repetition. You add one more repetition each week. The first time you do this workout, you do four cycles and each week you do it, you add one more cycle to your workout. It is also important that you rest between cycles but do not give yourself more than about one minute to do so. This way you will be doing a workout similar to the kind of interval training that a lot of athletes do.

I have tremendous success with my kettlebells. My muscles are much more toned but most importantly, I feel much stronger and have much more stamina.

The Miracle Workout – Is It Full of Sh*t?

When it comes to incredible workout routines, there are plenty that you won’t give you any tangible, quantifiable results. Everyone has some crazy new routine that will give you incredible results which they claim requires very little effort and are long lasting. Really? It turns out, though, that The Miracle Workout is honestly a revolutionary way to workout and see amazing results.

The Miracle Workout centers around something that is called Integrated Body Conditioning which was invented by a man named W. Jackson Davis

What Is Integrated Body Conditioning®?

miracle-workoutThis workout routine can be up to five times more effective than more traditional kinds of exercise. It’s also more fun to do!

There are three different elements to Integrated Body Conditioning. They are:

  • Integrated concurrent exercise which includes  resistance, aerobic and exercises to promote flexibility

  • Elevated heart rate exercises which are they key to the program. These raise your heart rate and are used before every single weight lifting or stretching exercise.

  • Progression exercise which has its fundamentals in biofeedback or to be more precise how your body feels.

If it sounds easy it’s because it is!

What Makes Integrated Body Conditioning So Unique?

Anyone at all can benefit from using this kind of workout routine. It doesn’t matter if you are a novice at workout or have serious experience doing it. It can be done just about anywhere so you can do it at home or in your office between appointments.

The program combines the concepts behind aerobic exercise with weight lifting in such a way so that it almost entirely eliminates muscle soreness.

Having more results with fewer negative side effects means that you will be able to and motivated to work out more often.

Learning The Miracle Workout

This workout routine has three different stages: beginner, intermediate and advanced.

  • Beginners workout for thirty minutes and utilize a combination of stretching, bending and weightlifting. The kinds of exercises you will do include things like leg presses and lat pull downs as well as leg presses.
  • Intermediates workout for about sixty minutes and include range of motion exercises with resistance exercises. Once you have reached this stage, you can also begin to include moves that target more hard to reach muscle groups which will help even out your fitness.
  • Advanced: People who have progressed to the advanced level complete advanced stretching techniques with resistance training routines. They will spend about ninety minutes each day performing their routines.

This is a pretty basic overview of what the Miracle Workout is all about. Overall, I think that this workout provides a very good and comprehensive workout for just about anyone who wants to try it. Because of this, it is becoming more and more popular especially amongst people who have not worked out in a long time.

Some Final Thoughts

When I first looked at the website, I must admit that it looked “scammy” to me. I’ve seen hundreds and hundreds of weight loss website in my time and the scammy ones all have the same look about them. You feel like you’ve touched something icky and can’t wait to wash your hand. That’s the feeling I had with this website. I honestly don’t know if I would purchase his exercise program from his site because I would not trust that I would actually get what he claimed to be selling. Having said that, though, there are numerous other sources where you can get information on this kind of workout. I think that the workout itself has genuine merit.

It’s the kind of workout that you can start very slowly with and build up to gradually. That is one component about it that I really like. I believe in all things in moderation, even exercise especially when you are first starting out. Anything that is so taxing that it completely overwhelms you and exhausts you for days on end will, in the long run, be unsustainable. I also like the fact that this exercise program can be done virtually anywhere. What I don’t like about it is that when you get to the “advanced” level you need to workout for ninety minutes each day. Personally, I think that the average person who starts a workout regimen will be unable to make such a commitment. I know I wouldn’t.

Another plus with this workout is that no equipment is required so it’s very cost effective. That makes  a huge difference for a lot of people. A lot of people simply can not afford to invest a lot of money into workout equipment (or attire) and if that is part of the gig, they will simply move on to the next option on their list.

The other thing about this workout that is appealing is that it works large areas of the body which often get ignored. It is important when you’re working out to get a complete a workout as possible. This workout makes that possible with relative ease. Good thing to know.

9 Best Workout Dvd’s For Weight Loss

Doesn’t matter if you want to burn fat or just lose some weight if you don’t want to purchase an expensive gym membership chances are you’re going to want to workout in the privacy of your own home. That’s why using a workout DVD is the best idea. Saves you from purchasing expensive equipment like a treadmill or an elliptical machine. But how do you know which workout DVD to buy? Here are some of the best workout DVDs currently on the market.

  1. fat-burning kickboxing workout for dummiesThe best workout DVD for calorie blasting has to be the Fat-Burning Kickboxing Workout for Dummies DVD. I love this DVD because each workout helps me burn, on average, about 700 calories. Not bad for a rookie. Even if you’ve never done a side kick in your life, the instructor, Keli Roberts will walk you through it “step by step” so to speak. In no time at all you will be able to master all the required essentials. The DVD uses pop-ups which are extremely easy to follow. This DVD weighs in at about  $14.98 — well worth every penny in my opinion.

  2. 1 Minute Workout - Total Body ToningIf your workouts have been suffering because you’ve simply become bored with them, then pick up a copy of 1 Minute Workout: Total Body Toning. This 4-10 minute workout will help you burn about 630 calories. With more than 115 exercises to choose from, you are able to set up your own customized workout routine. So, one day you can do a 7 minute upper body routine, and the next you’ll be able to spend 48 minutes on a total body tone-up routine. Wonderful. I guarantee you’ll never get bored with your workouts again.

  3. intensati-intention-power-high-energy-workout-for-body-patricia-moreno-dvd-cover-artIf one of the reasons you are trying to incorporate exercise into your day is to help you deal with stress and find more calmness in your life, then take a look at IntenSati: A High Energy Workout for Body, Mind and Soul. This wonderful workout will help you burn about 600 calories each time you do it. It utilizes a combination of yoga, martial arts and body sculpting moves and allows you to find your own inner peace by a series of different chants. Never thought I would ever think of exercise as relaxing but this workout DVD achieves that.

  4. 10 Minute Solution - Rapid Results PilatesPeople who are looking to build their core strength should consider the 10 Minute Solution: Rapid Results Pilates. Almost anyone who has ever done Pilates will swear by it. This kind of exercise will build your core strength faster and better than any other kind. Each routine on this DVD will burn about 270 calories per 5 to 10  minute workout routine. For anyone who doesn’t want to have to devote a full hour to exercise this is perfect.

  5. dance off the inches - fat burning jamIf you love to move, then Dance Off The Inches: Fat Burning Jam is definitely for you! Each routine will burn about 300 calories. You can learn the dance steps in just under 10 minutes and then you can dance your heart out! You’ll be shaking your arms and legs to a wonderful beat that you’ll carry with you through the rest of your day. If you’re going to spend the time exercising, why not make it as fun as possible?

  6. Progressive Power YogaProgressive Power Yoga: The Sedona Experience  comes as a set of five DVDs and is produced by Mark Blanchard. With each workout routine on any of these five DVDs you can burn anywhere between 350 to 720 calories. Even people who have practiced yoga for years will be challenged by some of the poses on these DVDs. The entire set sells for $89.99.

  7. tightontime - tamilee webbIf you’re always feeling squeezed for time but still want to workout and burn some calories, you might want to consider Time On Time by Tamilee Webb. This wonderful workout DVD subtitled Hot Spots will help you burn about 220 calories each time you use it. The different workouts target different body spots: butt, arms, stomach and you can do as much or as little as you like each time you workout.

  8. get ripped slim and leanIf in addition to losing weight you also want to do some body sculpting, I recommend a workout DVD by Jari Love called Get Ripped: Slim and Lean. The trainer, Jari Love demonstrates every move easily and simply so that you will be able to learn them quickly. Each workout will help you burn approximately 700 calories. One caveat? You will definitely be sore the next day so plan for that. Get your ice packs ready, girls!

  9. patrick-goudeau-step-upIf you main objective is to just burn fat and that alone, then look at Patrick Goudeau’s Step Up. Each workout routine will burn approximately 710 calories. The absolute best part about this workout DVD? Goudeau will keep you entertained as well as moving. His energy is infectious and you will definitely be raring for more the next day.

Any of these workout DVDs should be more than enough to get you started on the right foot. You may be able to pick some of them up at your local library and that will save you some money because you can try it out before you buy. Some sellers have a money-back guarantee but read the fine-print before you click on “buy” or you may find yourself stuck anyway. I was able to find Patrick Goudreau’s DVD at my local library and I loved it so I ended up buying my own copy.