Modern life style is hectic and busy for many of us. The good news is that Gym sessions needn’t be lengthy to be beneficial! To make the most of your time why not try a form of training called ‘pyramid Training’? By choosing the right exercises, pyramid training can give you a total body workout in 30 minutes or less. You will be training your muscular strength and endurance plus getting a great cardio workout at the same time. Keeping the duration down will hopefully make it easier for you to get to the gym more frequently.
Working in a Pyramid can go up or down in reps. For example, for a descending pyramid your first set will be the longest and the hardest. After performing one set you then drop a rep with each set you do until you finally go down to and finish on 1 rep. The aim is to perform the exercises safely and in good form but keeping the tempo up. A great challenge and a very intense workout!
And if one pyramid isn’t enough for you, why not double up and do 2 pyramids at the same time by “super setting”? This means you will be using 2 suitable exercises back to back. E.g 10 Kettle Bell Swings straight into 10 Squats, or TRX Atomic Press Up straight into TRX Body Rows or even Mountain Climbers into Dumbbell Walking Lunges.
So how many reps should you start your descending pyramid? For intermediate-advance Exercisers try 10 reps finishing on 1. If you need to rest between pyramids, this is fine. For beginners-intermediates anything from 7-5 reps would be a good starting point. For example 10 kettle bell swings, 10 barbell squats, 9 kettle bell swings, 9 barbell squats and so on down to only 1 rep.
It’s hard and it’s fast…try it!
Truth be told, there isn’t any single diet tip or miracle workout out there that can help you lose fat and get rock hard abs right away on its own. Sadly, the majority of people out there have no idea where to get help in reaching their goals, either. In fact, most people don’t have enough knowledge in the areas of workout and nutrition.
Focus on what goes on in the kitchen.
The majority of people don’t seem to realize that they can only make their abs visible if their overall body fat percentage is low. In order to get this low percentage, you will have to create a calorie deficit with the help of your chosen diet and exercise plans. It would be vital not to follow a normal diet here, though, because the results from a diet like that will only be temporary at best.
Ideally, you should completely ban any intake of bad fats and consume a lot of good ones. Keep in mind that alcohola will make you fat, too. So, while it is okay to drink some wine every now and then to celebrate something, you should steer completely clear of other popular alcoholic beverages in today’s market. These drinks are generally filled with fat, so avoid them whenever you go out. If you really want to lose fat, then stick to coffee, fruit juice or water instead. Avoid processed juices, too, because they are just as bad as soft drinks in that they contain a ton of refined sugar overall.
Have the right mindset.
The majority of people also tend to start going to the gym on a regular basis, just to give up on the idea altogether after a week or so because they don’t see any results. However, if you follow these exercises for several weeks and match them with a healthy lifestyle overall, then your body will definitely change for the better in the end. Of course, you will have to have the right mindset, too. It isn’t enough to have a good workout plan in mind. You have to follow it to a tee, too, if you want to see the results as soon as possible.
Avoid doing nothing but direct abdominal exercises.
Believe it or not, exercises that directly target the abs aren’t the most effective way to get rock hard abs. In fact, you can do thousands of crunches every single day and eat healthy, yet still not see any abs in the end. What you should do instead is do fast exercises for weight loss. So, instead of going to the gym several times a week for cardiovascular or weight training, try just working out for a few minutes each time. Some of the best exercises for this would be pushups, pushup variations, body weight squats, body weight squat variations, lunges, floor abdominal exercises and one-legged body weight dead lifts.
Now you know that you don’t have to hit the gym every single day or follow crazy diets just to get the rock hard abs that you want. Good luck!
Let’s face it: as each day goes by, people have less time during the day to spend on keeping in shape. Because of this, they don’t go to the gym as often as they used to anymore. Well, guess what? You can use the tips in this article to save time and make the most of every trip that you make to the gym, even if you only have half an hour to spare for it.
Set a Time for Warmups.
Warmups are important for any workout regimen. Without them, you could actually hurt your muscles as you lift weights or run. So, set a certain time for your warmups instead of leaving it to however you might feel that day. 10 minutes is usually enough for a warmup session before weight training. The same goes for cooling down.
Have a Plan Ready.
Before you even go to the gym, you should already have a plan in mind regarding the different workouts that you want to complete that day. It is never smart to just leave it up in the air and decide when you get there. Ideally, you should already put several routines together based on your own experience. This way, you will be much more focused by the time you enter the gym and will be able to reap more benefits in the long run because of it. Not only will planning things out make your workouts more efficient and your results more consistent, but it will also save you a lot of time.
Alternate Your Sets.
To be honest, the biggest time-wasters in the world of workouts would be the rests that you take in-between each set in the weight room. Well, the truth is that you don’t actually have to rest for a few minutes between any type of set. All you have to do is set up two different exercises and then alternate sets of them with 15 seconds between each one. If you want to work on your chest and your legs, for example, set up a barbell for squats next to your bench for bench pressing. Then, do your squats and then your bench presses. Since you will be working out different groups of muscles, your legs will get to rest when you work on your chest and vice versa. This way, you can finish your weight training in no time at all.
Hydration is vital for various reasons. First of all, it will make sure your kidneys always function properly during your workouts. Since all of your systems tend to work at higher intensity levels when you work out, water would be vital to keep your whole body moving smoothly. Aside from that, a lack of hydration could result in muscle spasms and a lack of energy that may stop you from finishing your workout altogether. As such, you have to find time to hydrate during your workout, no matter what. Just make sure you do it quickly instead of taking your time with it in order to maximize your time at the gym.
Protein is absolutely essential to our bodies and it might even be your magic ticket to lose weight. Whenever you consume a large amount of protein, you are essentially telling your body to produce muscle mass rather than fat. Regularly consuming protein will also help your body create as well as maintain lean muscle tissue. If you are using it right, protein can be an extremely effective tool in weight loss and dieting.
Many different studies have come to the conclusion that people who practice a high protein diet regimen will usually burn a lot more fat than people who are on a low-protein diet plan. One of the reasons for this is known as the ‘thermic impact.’ The thermic impact is basically the energy that’s used for consuming and processing our food. Calories can be burnt during this thermic impact and since protein takes a significant amount of energy to digest, you’re burning a lot more calories than you would by consuming low protein foods.
One of the reasons I’m a big fan of high protein diets is because it’s extremely easy to follow. There are so many different kinds of delicious foods that are protein rich and that are very healthy for you. This is one of the things that make a diet bearable; being able to eat good tasting food. What kind of foods should you eat on a high-protein diet? Well, some of the most protein rich foods are meats. Fish, chicken and turkey are packed full of good proteins that will keep your diet interesting and easy to follow. Eggs, nuts, seeds and cheese are also great sources of protein too.
On top of all of the tasty protein rich foods out there, you also have the option to drink protein shakes and supplements. You can find many different products on the market that offer high amounts of protein. Keep in mind that you are going to need to do a good amount of exercising to get the most out of your high protein diet. Using high intensity training equipment will yield the best results. Make sure that your equipment is in safe and working order. Gym equipment servicing is a big industry for a good reason; they can ensure that your equipment is in safe and working order so you don’t injure yourself while you’re working out.
Some guys just have a hard time building those boulder-like shoulders that they desire. It seems like no matter how hard they push, they just aren’t getting the results they are looking for. Usually it’s not the effort that is the problem; it is the program.
What kind of program should you use for shoulders? Most people use a general style that starts with a compound exercise, next hits the side head, and then finishes off on the rear. It isn’t overly complex because many people feel that the chest and back workout does additional deltoid work so they don’t want to overtrain. That could actually be causing you to under-train.
This program is designed around a few simple ideas to make sure that the shoulders are hit firmly from all angles. The key to a nice set of shoulders is to put equal effort into all three heads to create an evenly rounded deltoid that looks like a set of cannonballs.
Wicked Shoulder Routine
Incline Front Delt Raises – These are done with an incline bench raised to maximum height. You lean your chest and stomach against the bench for support and then perform front dumbbell raises. The idea of the bench is to eliminate all cheating and get a better range of motion. The slight angle on the incline means you will raise the weight higher than the shoulder without putting the same kind of stress on the joint as if you were straight up.
Bent Cable Rear Delt Raises – Ideally you do these one at a time. The cable provides continual tension which helps with focus and attention to the muscle. Keep your head down and the elbow in a locked position during the motion; making the rear deltoid perform all the work.
Dumbbell Shoulder Press – This is pretty straight forward. Either standing dumbbell presses or a Hammer Strength should press is ideal.
Cable Side Laterals – Stand in the middle of a crossover station and grab the opposite pulley handles so the wires cross each other as you lift. As before with the cables, the goal is for constant tension. Cables also don’t lend themselves to excess momentum or cheating. You want to try and twist the pinkie up as you reach the top to activate as much of the target muscle as possible.
Wide Grip Front Barbell Rows – This is the final finish move. You want a slightly wider than shoulder width grip on the bar. You should pull up to about nipple height and try and hold for a second before slowly lowering the bar. This works the shoulders and the traps.
Sets and Reps
The rep range should be in the 8 to 12 range. Shoulders can be a delicate joint so using weights down in the 5 to 6 range can cause more harm than good. Also the heavier the weight, the more prone you are to cheat. For sets it is an individual decision. Ideally you want to get two max effort sets in per exercise going to complete failure. If you need more than a set or two prior to that as a warm-up, that is fine. The exception is the final exercise which should be done as a single set to failure followed by 2 drop sets (reducing the weight and doing more reps). This will really finish off and burn out the shoulders.
Joshua Hemstein is a writer and fitness expert. You can find more topics by Josh at blog.nutribomb.com covering topics from weight lifting techniques to product reviews of the latest supplements by manufacturers such as Optimum Nutrition. You can also follow Josh at the Nutribomb.com Goolge + Page.
Every year it seems that there’s a new strength training technique that comes out promising the stars above and then shortly fades away into the sea of other methods. A lot of people will give one a shot and keep at it until the next big one hits the market, but the fact remains that you need to find a plan that makes sense and just stick to it to see any significant results. I’m going to show you a few aspects that you should look for in a program that you want to stick with.
The two essential factors of strength training are the intensity and vigorousness of the exercises and also the recovery that comes after. The main thing you want to look for is a program that offers a short and extremely high-intensity weight training regimen. This is going to give you an increase in muscle size in the shortest amount of time. Keep in mind that it’s not necessarily the volume of the training, but rather the intensity which is going to help you see the most muscle gain. Proper recovery time is also vital to a good strength training program.
Various medical studies have shown that after about thirty minutes of an intense workout session your blood sugar levels can drop dangerously low. Since there are only thirty minutes before the initial drop in blood sugar levels, you should make careful use of your training time. Keep your exercises short and well-rounded to ensure that you’re getting the most out of your training time. If you want to extend your training threshold you should consider a carb heavy meal before your training session.
Make sure that the equipment you’re using is safe and clean. Gym equipment upholstery should always be kept clean to increase hygiene and reduce the risk of mold. This is a commonly overlooked detail but it can be easily taken care of with a little bit of time and effort.
Following some of the guidelines above will ensure that you find a strength training program that is bound to work. Make sure that your program utilizes these qualities and stick to it! Once you’ve found a program that you like, the most important step is to keep at it for as long as you possibly can. This is the only way that you will start to see big results, now get training!
Diet and Nutrition
Discover the true facts about diet and nutrition and how you can improve your dietary and nutritional needs to live a healthy life.
How Diet and Nutrition Works
Diet and nutrition work hand in hand and facilitate each other. The diet element of the two relates to the food you eat whilst nutrition refers to the way in which the food you eat nourishes your body.
It should be noted that diet and nutrition can work both ways, providing good or bad nutrition depending on what types of food you eat. However, for the purposes of this article we shall concentrate on creating a healthy diet and providing good nutrition.
To be healthy, fit and well your body has to receive nutrition from the vitamins and minerals found in the food you eat. If you consume a healthy diet and incorporate some exercise in your daily lifestyle, you are less likely to become ill or suffer from any of the various debilitating diseases prevalent in today’s society. In fact good nutrition combined with physical activity has many benefits.
Is Diet and Nutrition the Same for Everyone?
In essence the answer is No. There are a number of different factors that affect an individual’s dietary and nutritional requirements. For example:
|A new-born baby will consume a different diet to that of a toddler or teenager.
A pregnant woman will require a specific diet to feed her unborn child compared to that of an elderly woman.
A man who is 6’ 2 and of stocky build will require a different diet to a woman who is 5’2 and of slight build.
This determines what and how much food consumption and nutrition an individual needs. A body builder will consume a different diet to an individual who does occasional exercise.
What Should You Eat for a Good Diet and Nutrition?
There are general guidelines as to what you should eat in order to create a healthy diet that provides good nutrition. No doubt you have heard about ‘getting your five a day’ and that you should make fruits and vegetables a daily staple in your diet. As well as fruit and veg there are other considerations that include lean proteins, calcium-rich dairy products, whole-grain carbohydrates, and healthy fats.
Fruits and Vegetables
Fresh fruit should be your first choice when choosing fruit but you can also obtain nutrition through juiced, dried, canned and frozen fruit. Fruits provide healthy dietary fibre, calcium, potassium and vitamins A and C.
Dark green, orange and red vegetables are super foods that provide good nutrition through the vitamins, minerals and antioxidants they contain. If you don’t enjoy vegetables, perhaps from past experience of soggy veg, there are many methods such as roasted, stir-fried or curried that create delicious vegetable dishes. Drinking green smoothies is a fashionable way of consuming vegetables.
Calcium-Rich Dairy Products
To build strong bones and teeth you should consume approximately 1000mg of calcium-rich dairy foods daily. Foods such as milk, yogurt, cheese, canned salmon and sardines provide the calcium you need. Calcium can also be found in dark green leafy vegetables and pulses, as well as calcium-fortified foods and drinks.
Whole Grain Carbohydrates
The current recommendation is that you should obtain half your energy needs from carbohydrates. Complex carbohydrates are the best type of carbohydrate to consume as it gives you sustained energy levels throughout the day. You can find whole-grain carbs in bread, cereal, rice and pasta.
The main sources of protein are meat or poultry. The advice is to choose lean cuts of meat and remove skin from poultry before eating. You can also get protein from fish, nuts, seeds and pulses.
There are two main types of fat, saturated and unsaturated. It is recommended that you limit the amount of saturated fat you consume as it is related to increasing your risk of heart disease.
Unsaturated fats are generally healthier and it is advised that your fat intake comes from this group.
There are other types of fats such as hydrogenated or trans fats that are used in the food industry, but which have been deemed unhealthy and should be avoided.
If you’re setting up a home gym, one of your first purchases is probably going to be dumbbells. They’re cheap, they’re versatile, and you can target many different muscles without the need for additional equipment.
Most people think of dumbbells as static weights. This means you’ll need several different sets (5lbs, 10lbs, 15lbs) in order to complete workouts that target different muscle groups. Unless, of course, you go with adjustable dumbbells.
Adjustable dumbbells are just what the name implies: dumbbells that can be adjusted to different weights. This is done using something known as a dial system, in which you add small plates in 2.5-pound increments to the basic dumbbell. Some sets allow for multiple additions, taking a basic 5lbs. dumbbell all the way up to 50lbs. or more. If you had to buy separate dumbbell sets for the entire range, you would need at least 20 different pairs, resulting not only in a huge expense but also an organizational nightmare.
If you’re not sure adjustable dumbbells are the right choice for you, keep in mind these benefits:
This is an exciting time for supplements. In what was considered a male dominated market, it is great to see new products trying to reach woman who want to stay in shape. Supplements are proven to have a positive impact on those who use them properly. The stigma attached to them is that they will turn anyone into a hulk-like being. Which isn’t true, used properly as part of a good diet, they can have a great impact on your workout, speeding up results and helping to reach goals.
As a rule, women wouldn’t be interested in buying the 5kg tubs of protein with lightening and a bodybuilder on the front. This is why Bio Synergy
have looked at this market and seen there is a demand, but no one has really looked at creating a female based product, that is suited to the needs woman who likes to work out, and that will actually provide the results they want. The Active Woman range is a product of this exact problem.
Melanie Sykes is a great spokeswoman for Bio Synergy. She has a great manor when approaching this kind of topic, especially as she can be considered an authority, being a very fit and active woman herself. This is the best kind of role model, the one where you can see that your own personal goals are achievable by looking at the people who currently use and believe in it.
Bio Synergy has products out in this market already, such as Bio Synergy Body Perfect. A fantastic aid to any training program for woman, which helps goals become more achievable, when combined with a healthy lifestyle and a good diet.
If you have some spare room in the house, maybe even a garage that could be cleaned out, then there is no reason that you can’t have a home gym setup. Gym fees are expensive, and for most people you are probably paying for the upkeep of a lot of equipment and space that you don’t even use.
The solution is getting equipment that you want and that you will use. There are many options, such as adjustable dumbbells that will offer anything from 2kg weights to 30kg weights, all in the convenient size of a single pair of dumbbells. Or fully commercial treadmills that will offer a huge range of incline, decline, speed and programs, so you get the best from every workout.
There are plenty of places offering home fitness equipment, but the majority won’t be offering commercial, high quality equipment. The benefit of commercial over ‘high street’ quality, is you know that each machine has been checked thoroughly to make sure that it will last for years, and offer the safety and reassurance you need for your family.
It is in this area that Health Clubs at Home specialise in. A decade in the industry has taught us that there is no substitute for commercial quality. If you are looking for some equipment that will last as long as the building it is in and also offer you great movement that really gets results, then there is no substitute for commercial.
Health Clubs at Home have a huge range of gym equipment for sale. Cardio machines and strength machines come in many shapes, sizes and brands, but we are happy to help you find the one that is perfect for your needs. Everyone has different needs and requirements when it comes to health and fitness, and that is something we understand, and work with in order to get you the perfect training partner.