Category: Fitness

by: Charlene J. Nuble
Now is a good season for the health conscious to check up on the latest in gym exercise equipment. A wide variety of gym exercise equipment is available in the market each designed to tone the specific part of the body. So for that lasting impression as you stride down the beach and flaunt it, here are some of the important aspects in choosing the right gym exercise equipment for you.

Know your body: whether you want to sport the firm and fit type or something as insanely huge as the Hulk, gamma radiation included, everyone has their own preference. For a first-timer, choosing the right gym exercise equipment can be attained in two ways: purchasing it from a sports store or to sign up in one of hundreds of gym establishments in the city.

One advantage in using the gym exercise equipment in a gym is the selection of commercial models that will help you get in shape, if not faster then better. Commercial gym exercise equipment are a little more complicated to use, often with digital readouts and other computerized systems attached, but the outcome after using the machine does show fantastic results after a few weeks. In addition to commercial gym exercise equipment, trainers are available to help you draw up a program to achieve that attention-grabbing body you always wanted. Be it in a posh place like Gold’s Gym, or a neighborhood one that offers fifty bucks per session, these establishments hold the upper hand when it comes to quality gym exercise equipment.

Home gym exercise equipment is something a little more easy to use and compact enough that you can stow it away in your closet after two hours of working out. Convenience is all about the home gym exercise equipment, especially if they are the shy type who could not stand to flaunt themselves in public, even in a gym. They can be as attractive to look at like their commercial counterparts, but with a price tag that is a bit easy on the pocket. They require little effort when adjusting the setting to get out its maximum exercise performance.

A first-timer can acquire and use the home exercise equipment without too much flub. But as he or she gains experience, and not to mention a greater body, they go for more body specific machines that will bring out the best in (and out of) them. All they have to do is to draw a layout of his or her personalized body building program from books and go from there.

Know your self, as well as your body. Whether you purchased it in a store, or holding a gleaming member’s card, gym exercise equipment is the next best thing since the home-made dumbbells and barbells out of cement on a pair of large milk cans and a metal water pipe.

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About the Author

Charlene J. Nuble 2024. For up to date links and information about fitness equipments, please go to: http://fitness-equipments.besthealthlink.net/ or for updated links and information on all health related topics, go to: http://www.besthealthlink.net/

by: Ryan Fyfe
Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:

Seek Advice – There is no sense trying to learn it everything yourself when starting out in Body Building. Take some time to talk to others who are more experienced, and learn what you can from them. When using new equipment or a new exercise it is also always a good idea to talk to someone, to ensure that you don’t get injured.
Sleep – When working out for the first time it is important to ensure that your body is getting the rest that it needs. This will usually be more than what you were taking before!
Diet – Just as important as sleep it’s important to ensure that your diet is keeping up with your exercise. This doesn’t just mean eating more, it means eating better. Think of your body as an automobile. The more you drive a car, the more fuel you need to put into it. You need to ensure that you are putting the proper fuel in your car as well, to ensure that it will drive consistently and perform to spec.
Set Goals – Set goals that are attainable. Out of reach goals only set yourself up for failure. Take it one step at a time, and enjoy/celebrate your success all the way up the ladder. Whether it’s another 10pounds to your bench press or just making it to the gym 3 days a week, you need to set goals, otherwise it’s easy for your workout to get pushed aside when life gets busy.
Visualize Success – It’s important to see yourself succeeding before you even begin working out. This winning mind set will take you to new levels in your training and will set yourself up for success!

Be smart about getting into body building to ensure that you will achieve success both mentally and physically.

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Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

This article is courtesy of http://www.bodybuilding-area.com ‘ Bodybuilding Area. Which is a great web directory and information center for Body Building and related topics like Weight Lifting.
About the Author

Ryan Fyfe is the owner and operator of Web Design Calgary. He is also actively involved in: Bodybuilding Area. Which is a great web directory and information center for Body Building and related topics like Weight Lifting.

by: Sanjib Ahmad
Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper.

The reality is that most of us are not happy with our physical state and we are looking for solutions. We are not only looking for solutions, we are actually paying for them. This creates the natural demand for physical fitness programs.

The variety of physical fitness programs does not indicate that one method is better than the other. Like neither is Coke better than Sprite nor Sprite better than Coke. It’s a matter of preference and either one of them could quench your thirst. Variety is good. It gives us the freedom to choose.

In spite of having a good supply of effective fitness programs and variety, I think the failure to benefit from such programs lie in us. We are not organized enough or do not have the time to practice them. Because of our work and careers the time investment becomes difficult.

I remember the last time I enrolled in a Martial Arts course. After a few weeks I could not keep up with it because it required 2 hours of classes, 3 days a week. That’s only 6 hours a week. Yet I could not find time for Martial Arts from my daily work schedule.

That is the reason why the 2-minute fitness program caught my attention. Anyone can afford to spend 2 minutes. Tony Bahu founder of the 2-minute fitness program provides a full workout composed of minutes only.

If you failed earlier in elaborate fitness programs, the 2-minute fitness program may be the right program for you. As you don’t have to invest large amounts of time in the program, you will probably not give up so easily.

More information about the program can be found here: http://health-fitness.marc8.com/ebook-info.php/name/2_minute_fitness/toc_id/6-0-11-17

About the author:
Sanjib Ahmad – Freelance Wr2024 and Product Consultant for Business.Marc8.com ( http://business.marc8.com/). You are free to use this article in its entirety as long as you leave all links in place, do not modify the content, and include the resource box listed above

by: Emily Clark

Getting and staying in shape doesn t have to be dull and boring!
Try some of these fun fitness activities to make your workout
time more enjoyable.

MUSICAL EXERCIES Put on your favorite music and do some yoga!
No need for slow, elevator music. Move to your favorite beat. Or
pop on the headphones or earphones and grab your MP3 or cassette
player or handheld PC and bike to a nearby park. Too cold or
rainy? Then head to a mall or other enclosed area where you can
walk. Caution: make sure you are alert while listening to music
with headphones or earphones.

FUN IN THE SUN Check out the latest tanning solutions and try
fun, scented versions with funky, multi-colored sunglasses. Grab
your cassette player or MP3 player and favorite tunes. And pack
some flavored water, new flavored health bar that you ve been
dying to try and some frozen berries in your carryall for breaks
and have a sense -ational time.

FITNESS CLASSES Try out a new fitness class for fun. Enjoy a
full water aerobics workout with less stress on your joints. Grab
some colorful water gear and swim to the beat. Or try a dance or
Jazzercise routine. No need to commit long-term, just ask about
popping in for a class or two to check it out and enjoy. Meet new
friends and get fit all at once.

VCR / DVD Head to the library or local rental store and grab a
fun fitness video or DVD. Crank up the sound when your favorite
tunes come on and join the taped workout participants in the
privacy of your own home.

GYM / FITNESS CENTER Dig out those coupons you ve been
receiving in envelop mailers and those money saving coupon
magazines. Again, no need to commit long-term. Just head on over
and use the free or low-cost trial / invitational period and
enjoy!

JOURNALING Spice up your logging routine with an inexpensive 2024
new journal from a discount or dollar store nearby. Crate snazzy
charts with colored markers. Add bright colored stickers for each
workout. Paste or tape clipped pictures of your goals throughout
the covers and inside sections. For example, paste pictures of
that vacation spot you want to travel to with your new, healthy
YOU wearing a new swimsuit.

So add some fun in with your fitness activities. Wake up your
senses with new taste, smells, sights, touches and sounds. Forget
that All work and no play makes Jack a dull boy stuff. Workouts
plus play make Jack a fun, fit boy!

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

About the author:
Emily Clark is editor at Lifestyle Health News and Medical Health News
where you can find the most up-to-date advice and information on
many medical, health and lifestyle topics.

by: Dean Iggo
It always amazes me when people say “Home Gyms are expensive! I just don’t have $1000’s of dollars lying about” These people obviously haven’t looked very hard because nowadays home gym equipment doesn’t have to cost 2, 3 or even $4000 dollars.

Below are 5 great alternatives that won’t cost you the earth but can do just a good a job as many of the commercial fitness equipment found in local gyms.

1. Dumbbells

For resistance weight training you can’t go past dumbbells for their practicality and versatility. You can perform any number of exercises with dumbbells that even the more expensive weight machines can’t do. These days you can get adjustable dumbbells which allow you to use add or remove weight from a single dumbbell with a simple pin, just like with traditional pin loaded weight machines.

This feature means you don’t have to buy different weight dumbbells for different exercises and you save on floor space which can be used for cardio equipment like ellipticals or treadmills.

You can easily get a good quality quick change dumbbell set for less than $500. At that price you’d be silly to spend money on larger, muscle specific equipment even if you did have extra cash floating around.

2. Remanufactured

A lot of people these days are buying remanufactured exercise equipment, and for good reason. Remanufacturing involves taking a used machine and completely restoring it with new parts to make it look, feel and function like a new machine. Often the only part of the equipment that is not brand new is the frame.

By buying remanufactured or refurbished fitness equipment you can realistically save 50% off the normal, new retail price.

3. Used

Buying used or second-han2024uipment can be a cost effective way of setting up your home gym. The only problem is you don’t know how the previous owner treated the machine and if it has any problems. The last thing you want is for the machine to breakdown 6 weeks after buying it and finding out that it’s not covered by warranty.

Sometimes the actual machine may seem like a bargain but future unforeseen expenses may make you regret your purchase. If at all possible get to test drive the machine and ask about the warranty.

4. Buy direct from the factory

Some online stores offer factory direct fitness equipment. By doing this you cut out the middle man and save big time. Remember just because it is cheap doesn’t mean its poor quality. With so much competition online these days online suppliers are cutting costs to get market share. That means more money in your pocket!!

5. Added bonuses from reputable online suppliers

Some online suppliers will include free shipping with their products. This can greatly reduce the cost of piece of equipment if you add delivery to it.

Also make sure you check out the machines warranty. You can save yourself a lot of heart ache down the road if you make sure you’re covered by a decent warranty which included motor, parts and labor.

Look for at least 6 months for parts and labor and 1 year for the motor for remanufactured equipment and 1-2 years parts, labor and motor for new equipment.

Now that you are armed with this information go and have a look around yourself you’ll be surprised at what you find!

About the author:
Dean Iggo is a keen fitness enthusiast and home gym user. He is also the webmaster of http://www.home-gym-buyers-guide.coma website providing unbiased home exercise equipment tips and reviews.

by: Tracie Johanson
Do you remember the day you first joined your gym? Wasn’t it a great feeling, knowing that you had finally taken that first step towards living a healthier life? Making a conscious, positive decision to improve is rewarding, and hopefully we’ve all kept that promise to ourselves. But try as we might, it seems that there’s always a handy excuse to not exercise.

While gym attendance peaks around January, it slacks off every March/April as people forget about their New Year Resolutions. Summer BBQ’s and vacations tend to make people stay away from the gym, and six months later holiday parties and planning to the same thing. Finally, we can all relate to those days when we simply don’t want to work out!

The International Health, Racquet & Sportsclub Association, a trade association serving the health and fitness club industry, reports that the average health club member in the United States spends only about 90 days at the gym per year.

The goal of this article is to help you STAY MOTIVATED to exercise! It’s not enough to just help you with the ‘how’ of exercise we want to help you with the ‘why’ too!

So what can you do to stay motivated? Here are five great ideas to help us all keep that inner fire burning ..

1) Find an exercise buddy! When we know that someone else is going to meet us at the gym at a certain time, we will automatically be much more likely to show up ourselves. After all, who wants to abandon their friend? Don t have a friend at the gym? Invite one along! She will appreciate the invitation, and will be much healthier for it!

2) Get to know people in the gym! Visiting with friends and family while we’re exercising makes the time go by so fast it hardly even seems like we’re doing something good for us. It’s great to get out of the house or office and just have some fun with other people!

3) Talk with your doctor! We all know that exercise is good for us. From helping to prevent cancer to lowering our blood pressure to helping us fit into that swimming suit, exercise is the best thing we can do for ourselves. Even with that knowledge, it’s sometimes encouraging to hear about our progress from our doctor. Here’s a hot motivation tip: ask your gym for a copy of your fitness records (monthly body fat analysis and measurements) and then share that information with your doctor. He or she will be so happy that you’re exercising, and will encourage you to continue!

4) Chart your progress! The CEO of a Fortune 500 company once said “What gets measured gets done”, and that advice is as good for us as it was for that business. Take the time to keep a food journal, an exercise log, or simply write down your fitness goals. Post it where you will see it every single day (on the ‘fridge, in the car, on the mirror, etc.). Life is just so busy these days, a constant visual reminder of our goals may be just the motivational push we need.

5) Give yourself a reward! Sometimes the ‘big picture’ can be too intimidating. For example, if you have 80 pounds to lose it’s tempting to think “It s too much! I shouldn t even try.” That s one of the biggest motivation-killers out there, so combat those discouraging thoughts by rewarding yourself for smaller accomplishments. Treat yourself to a manicure when you lose that first five pounds. Buy a new outfit when you’ve lost ten pounds. Take a mini-vacation when you’re halfway to your goal. Give yourself small rewards for achieving smaller goals, and guess what…..many small steps make up a long journey! Before you know it, you’ll have accomplished your overall goal!

There are many other ways2024give yourself the motivation to succeed. Try some of these tips today the only thing you have to lose is the fat!

About the author:
Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/for more information.

by: Kathy Burns-Millyard
Exercising and staying fit doesn’t have to mean hard work. Simply being active will help you get or stay in good shape. So with that said, here are some enjoyable activities that can help with your fitness goals too.

Bicycling

When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.

Jogging or Walking

Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities.

Swimming

Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.

Tennis Anyone?

Tennis is not only a fun 2024t, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.

Tip: Raquetball is sort of a “one person tennis”. If you don’t have someone to play tennis with, or you aren’t feeling sociable, try raquetball instead.

Dancing

Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies!

VCR

If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.

And one of my personal favorites… Yardwork!

Whether you’re pulling weeds, planting flowers, mowing the grass or chopping wood: All of these activities can help you get into better shape. Don’t cheat yourself though. Using a riding mower to cut the grass won’t help you use the muscles or get your blood pumping 😉

So go out and get active, have fun, and work on getting or staying fit too!

About the author:
© 2004 Kathy Burns-Millyard and The Health and Fitness Information Network – A large and growing health portal featuring quality health and fitness articles, tips, news, advice and resources. Visit http://www.health-and-fitness-information.comnow and get subscribed to our RSS feed so you’ll have the newest articles as they’re published!

This article is provided courtesy of http://www.health-and-fitness-information.com- You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact.

by: Tom Storms

I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy.

Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn t too thrilled about taking the time to drive to the gym anymore. I do have a life, you know. Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up his or her workout. I didn t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals.

But I have to tell you about my new favorite place in the world to workout. My home studio. In fact, I like it so much that I recommend that everyone train at home if a gym membership isn t up your alley. It s got everything in it that I want, and everything that I need to successfully train. AND get this it didn t cost me an arm and a leg.

Training at home has been so successful for me and some of my clients, I ve set up an online facility that will allow me to personal train anyone in their home. You can give it a look at www.thebodymatrix.com. The greatest part about it is you don t even need equipment if you don t have any. Bodyweight workouts are phenomenal for conditioning and weight loss. Obviously, if your goals are more specialized, some equipment may be necessary.

Consider this. How much do you have to spend each year for a health club or gym membership? Now add up all the years you ve gone to the gym and all the years you will go to the gym for the rest of your life. That s a big chunk of change! When you think about it, it makes total sense to buy your own equipment and do it at home.

There s no drive to the gym. No waiting. No annoying sales people. You can listen to the music that you want to (or put a TV in the gym for cardio training). Oh, and the best part is that it s always open. Want to get in a good workout on Christmas day. You can.

Here s the tricky part. You can t just go out and buy whatever equipment seems popular on TV or in magazines. Do that and you ll be unhappy in less than a month. You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals.
2024

The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time.

1. Define your personal fitness goals as specifically as you can. For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you re going. Do you want to get stronger? Do you want to build muscles? Lose weight or reduce your body fat? Increase endurance? Reduce stress? Are you preparing for a sport? All the above? Without knowing that you could end up spending more money than you need to on equipment that you ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals.

2. How much space are you willing to devote to your home gym? If you ve only got a 5 x 5 space at home, you re really going to have to be efficient. Don t expect to fit large pieces of fitness equipment into such a small space. Be realistic. Maybe it s time to clear out the room you re using for storage or that corner of the garage that is just wasted space. Maybe you ve got some space, but you ll need to make your gym a little more portable so you can store it away when it s not in use.

3. Familiarize yourself with your options on types and brands of exercise equipment. Find out what you ll be comfortable with. Would you invest in a house or car without looking at several options or a test drive? Remember, this is an investment in you. There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells. Check out equipment on the Internet or in catalogues. Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying. Believe me this is time well spent. When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won t use.

4. Consult with a fitness professional. Take advantage of a professionals in the trenches experience and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you. Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment. You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount.

5. Always buy top quality equipment from a reputable retailer. Yes, it costs more money, but as the saying goes, You get what you pay for . This is so true when it comes to exercise equipment. Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards. Buying top quality equipment will last you a lifetime. If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment. I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships.

6. Utilize local retailers as much as you can. While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous. You end up spending more than if you shopped at your neighborhood retailer. There is also an issue of maintenance. Even the best equipment can experience the occasional breakdown. Try getting a mail-order company to service your equipment. It s not easy. Your local retailer can usually resolve your problems in no time at all.

There you have it. These recommendations will help you tremendously. Please keep in mind that it s just not as easy as it seems, but it is worth the extra time especially when you re making such a serious investment in yourself. That s why I encourage you to seek the help of a fitness professional.

If you re sick, you go to the doctor. If you ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don t know exactly, but I encourage you to make the investment in yourself in your quality of life by hiring a qualified professional to educate you and help you get started.

If I can be of any assistance to you, please don t hesitate to call me. I m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to sell me, so I wouldn t try that on you).

Please visit my web site at www.personaltrainingfitness.com and subscribe to my newsletter, or call me to schedule an appointment at (775) 224-7155 to obtain any additional information you may need. Thank you.

Yours in good health,
Tom Storms, CPT,
Personal Trainer, Fitness Consultant
www.personaltrainingfitness.com
(775) 224-7155
info@personaltrainingfitness.com

P.S. If you would like a FREE consultation to determine your fitness equipment needs don t hesitate to call me. I d be happy to help you. If you purchase some home fitness equipment, I ll also give you a FREE consulting session to introduce you to your new home fitness equipment.

NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk.

About the author:
Tom Storms is a nationally certified personal trainer / fitness consultant from the American Counsel on Exercise. Tom has been training private clients full time for the last 12 years. Specializing in online personal training from his web site; www.personaltrainingfitness.comTom offers his services and resources worldwide

by: Lynn VanDyke
Copyright 2024 strength-training-woman.com

Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels.

1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!

2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.

3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.

4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.

5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.

6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.

7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

About the author:
Lynn VanDyke is the proud owner of http://strength-training-woman.com You may receive your free strength training log and routines by visiting her site. Her newest ebook has been voted the ##1 fitness ebook on the net. Learn more about it by visiting http://strength-training-woman.com/31-no-holds-barred-answers.html

by: Donald Baligad
2024
by Donald Baligad

As promised, today’s article covers 9 SIMPLE ways to stay on track with your fitness plan. (You do have one, right?)

These few tips alone *can* help you stay focused when the going get a little rough.

Here they are. 9 tips for your fitness toolbox. Mix-n-match. Read one a day. Have fun!

Tip 1) TUMMY TONER

In addition to your workout regime, eat smaller portions. Your stomach is only about as large as your fist. So no need to stuff yourself with a large plate full of food.

Tip 2) TRY A TRAINER

Get advice or help from a trainer from time to time. Some online trainers are pretty affordable like around $2 week at eDiets.com. Or search your favorite online engine for free fitness forums and chat away.

Tip 3) PRACTICE YOUR POSTURE

Practice improving your posture daily, no matter whether you are sitting at your work desk, sitting at home in the family room or at the table, or standing and walking.
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Stand up straight! Chest out and up. Shoulders back. Keep good posture.

Tip 4) VARIETY

Vary your routine during the week. Alternate days that you do cardio work on days when you don’t do your other workouts.

Tip 5) ROUTINE

Also vary your routine. Research shows that a body can adapt to the same routine over a 4 to 6 week time frame. When you vary the routine, the body works harder, trying to adapt once again. At least increase the intensity or amount of sets you do. But “change” something.

Tip 6) WARMING UP & COOLING DOWN

Don’t forget to warm up with some stretches before diving into your exercises in both cardio and strength training. You only need about 5 to 8 minutes. And target the muscle groups that you’ll be using.

A warm-up period helps your body by passing along lots of blood, full of nutrients, to areas that are about to be exercised, resulting in the warming up of the muscles and the lubrication of the joints. No matter whether you are working out at home, in a fitness center or outdoors, regardless of weather, you need to warm up before beginning all exercise activities in order to prepare your body for your workout. So improve your performance and reduce your risk of injury with a warm-up period.

The period of 5 to 10 minutes at the end of your workout is the cool-down period. It allows time to lower your heart rate before you dash back off to work or other activities after your workout sessions, and reduces your risk of muscle soreness and injury that could come from your workout. This cool-down period should include 5 minutes of cardio exercise like stationary biking or walking, and should proceed at a reduced pace from your previous exercise activities. At the end, you should focus on about 5 minutes of slow, focused stretching, when your breathing goes back to where it was before your workout.

Tip 7) FOCUS

From Aesop to the old Kung-Fu movie, here’s a tip: focus on the muscle group you are working on during your workout, Grasshopper. Look at a wall if necessary, to maintain your concentration and proceed slow and steady.

Tip 8) KEEP A JOURNAL

Keep a diary, journal or some type of record of your progress. Note which exercises you’re using for which muscle groups, the number of repetitions and intensity. Track your diet here, too, if you’d like. Then set goals for yourself and update them regularly.

Tip 9) R&R

Don’t forget that “All work and no play ” saying. Rest and relax. Work different muscle groups on alternate days.

Donald Baligad
Editor, “Healthier Living Today”

Copyright 2005. All Rights Reserved.

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Donald Baligad is the Editor of, “Healthier Living Today” – Keeping You Up To Date With The Latest Health and Weight Loss Tips and Secrets Each Week!
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