Posts Tagged ‘workout’

Exercise On a Tight Schedule

Thursday, August 8th, 2013

How to Exercise on a Tight Schedule

Desire
We all have hectic schedules. That is just how our modern society is. Finding time to take care of ourselves sometimes takes a backseat.

Of all daily activities, fitness is often the priority that is sacrificed first when the going gets tough. If you have desire to get or stay fit, you can do it. There is always a way if there is a will.

Here are some ideas to help squeeze in some exercise that will not have a light impact on your schedule, but will also help you burn fat throughout the rest of the day.

  • Plan your workout: Write it all down, and know exactly what you are going to do, and how you will get it done.
  • Circuit training: Work the whole body and get the heart rate rocking by doing one set of exercise for each body part with no rest. When you have completed all, rest for one minute and do it again. Twenty minutes is not an unreasonable goal here.
  • High Intensity Interval Training (HIIT): Sixty minutes on the treadmill will drive anybody mad. Vary your speed every minute, working from a jog (slow/medium intensity) to a full sprint or at least 90% max intensity. A good rule of thumb is to maintain your sprint for 20-30 seconds, then reduce to Every five minutes, drop back down to the slow speed again. Twenty to thirty minutes of this will do the trick.

There is no excuse to slack off on exercise. Project Swole has just given you two workouts that when alternated will whip your body into shape in no time at all. Think about it, if you do this six days per week, you only spent a grand total of three hours out of your busy schedule for the whole week.

Where to Begin – Bodyweight Exercise

Monday, August 5th, 2013

There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.
Supergirl Push Up
Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.

When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.

Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.

For instance, Monday, Wednesday and Friday.
The next week, try doing it two times through on those days.
Then Four times per session.

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Stay Fit While Traveling

Sunday, August 4th, 2013

Over the last year I have had to travel quite a bit for my job, and during my adventures I have learned a few tricks to staying fit while on the road.

Whether traveling by car or by air (or sea, I suppose), you have to take your exercise into your own hands. Do not assume that there will be facilities available for you to work up a sweat. For insurance purposes, many hotels do not offer much in the way of equipment. On top of this, walking or running in a strange city is not always a great choice.

Fitness Roadtrip

You may even have some opportunities to attend a local CrossFit gym. Know how much that’s going to cost? $20 a day, if it’s not your native box. That’s right. Not cheap.

So what are we to do?

I am so glad that you asked. If you travel with a laptop computer that can play DVD’s or a portable DVD player, you can bring along a workout DVD to burn calories with. I usually have a couple in my computer case for just such an occasion. P90X and yoga routines are highly portable and require little equipment.

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Hold On With A Bulldog Grip

Saturday, August 3rd, 2013

Working Grip Training Into Your Workouts

Improve your grip strength

Josh Hanagarne recently sent me a great piece of work. Enjoy. BTW, the quote in title is from Abraham Lincoln.

I got into grip training for two reasons:

Number one, it looked fun and people I liked were doing it. Monkey see monkey do.

Second, I was getting strong enough that my hands were starting to become my limiting factor. This was a sobering realization which took place at the intersection of Lame and Weak.

Like most things I like right off, once I jumped in, I jumped in all the way. Grip training was addictive for me. Better yet, it gave me one more way to make progress, which is usually the major ingredient in how happy I am. I could either set aside dedicated days for grip work, or, the more I learned, I could squeeze it in to my normal workouts without much of a headache.

Before I tell you how I work grip training in, I just want to give you a quick look at four different types of hand strength so that you don’t overemphasize anything or neglect anything that could be useful to you.

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Five Keys to A Killer Golf Swing

Friday, August 2nd, 2013

Golf – Real Life Fitness

Golf Girl

The sun was starting to burn off the clouds that had been lingering all morning, and was going to make itself known.

Two Pintail ducks land in the lake to the west, no doubt looking for a meal and to cool off. Green grass, lined with some old trees. Overall, it’s a quite early afternoon.

This was my experience at a recent company golf tournament.

I don’t play a lot of golf, even though I have a good time when I do. Recently I was invited to play in this tournament, and they’re usually a ton of fun.

Golf, in and of itself, isn’t exactly intense exercise. However, consider that we played 18 holes, and even while we were using carts, I still logged 18,000 steps on my pedometer.

Throw in the “explosive” nature of your basic golf swing, and you have some muscles being activated.

Because I don’t play on a regular basis, my lower back, and oddly, my left hamstring were soar for a couple of days after.

Golf requires flexibility, core rotation, and explosive strength. Without these, your basic swing goes to pot.

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3 Exercises that Give Diabetics a Fighting Chance

Tuesday, July 30th, 2013

Old Man FitnessDiabetes impacts people at various times in their lives.  Most adults are struck with type 2 diabetes as they grow older.  How do you adjust with eating habits, exercise routines, and improve your overall quality of life to live longer?  That’s a valid question for most adults diagnosed with this disease later in life.

One thing is for certain.  You weren’t living a perfect healthy life before.  Yes, diabetes may prove to be a genetic tendency found in your family, but eating habits contribute substantially to your chances of being diagnosed.  Vociferous eaters with little control often find themselves fighting the disease later in life.  Are there any solutions that help adults gain control of their eating habits?

The first step involves consulting the best doctors who help you manage your diabetes.  They may suggest dietary tips and provide exercise restrictions for you.  Knowing your limits as an older adult is tough, but you still possess the ability gain control of your disease and get into shape to be the healthiest you can be.

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Top 5 Beginner Tips for Building Muscle

Tuesday, July 16th, 2013

5 Weight Lifting Tips I Wish I Knew as a Beginner

Jumprope Girl
If you’ve grown tired of your flabby countenance, not to mention feeling awful all the time because you fill yourself with junk food and live a sedentary lifestyle, then perhaps you’re finally ready to lay down the remote, pick up some weights, and start turning your excess baggage into toned, tightened muscle mass. Of course, you’re not going to snap your fingers and look like Arnold Schwarzenegger circa his Mr. Olympia years.

It’s going to take time, effort, and probably money to trim down and bulk up. And you’re going to need some help along the way. Luckily, there are plenty of trainers, forums, and even body builders at your local gym that can offer you pointers along the way.

Here are just a few basic tips to get you started on your journey to a muscular physique.

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6 Secrets to Fitness Success

Thursday, June 20th, 2013

6 Secrets to Fitness Success
Fitness Success

  1. Set Goals
    If you want to succeed with your fitness you need good goals.

    Good goals are SMART. Smart goals are Specific, Measurable, Achievable, Realistic, and Timed.

    Without well thought out goals, you are unlikely to achieve them. 

    The more specific you can be with your goal, the better. You can create several goals around your fitness and lifestyle.

    An example of an effective goal: “To lose 3 stone of weight before November 2013 by training 3-4 times a week for one hour each time at the gym”

    An example of an ineffective goal: “To lose weight”

    “Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” Fitzhugh Dobson

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The Truth About “Fast Carbs” Vs. “Slow Carbs”

Wednesday, May 29th, 2013

What are the best carbs to help you build muscle or lose fat?
Lean man and woman
More than often, you’ll get this response: “Stay away from simple carbs and focus on complex carbohydrates, since they digest slowly and provide your body with a constant stream of energy”.

I can’t tell you how many “fitness-experts” give this response to their clients on a regular basis. Of course it seems to make sense, but there is actually some science suggesting otherwise.

Many people believe that as long as a carbohydrate digests slowly, it should keep your blood sugar stable and make it less likely for you to gain fat.

But the truth of the matter is that structuring your nutrition program around “slow-digesting carbohydrates” is actually not an effective way to get the nutrition you need.

There are actually 4 primary reasons why this is the case. Let’s go ahead and take a closer look…

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5 Squatting Mistakes

Tuesday, May 28th, 2013

How NOT to Squat

Chick Squatting
8-time Mr. Olympia Ronnie Coleman said it best: “shut up and squat.” [1] After all, there’s nothing better for building lower body mass. Squats force you to use numerous stabilizing muscles and exhaust hamstrings, quads, and glutes.

To get the most out of squats, however, they must be executed with correct form. Avoiding these common squat mistakes will take both your performance and physique to the next level.

Mistake #1: Not Engaging Your Core

The core is the body’s center of gravity and is where movement originates. [2]If you have a weak core, it will be much harder to keep the weight stable. It also places you at a greater risk for hip or lower back injury.
To properly engage your core when performing a squat, concentrate on sucking your belly button towards your spine. A strong core will be able to maintain this posture throughout the exercise. If you have a weak core, using a weight belt around the waist protects the spine and keeps you from relaxing the core.

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