Secret Tips to Spice Up Your Fitness Program

Adherence to a strict diet plan and regular execution of fitness programs are considered the sure-shot ways of weight-loss. Unfortunately, many people are unaware of the fact that little changes in the dietary and exercise habits can make you lose weight faster. We point out few fitness habits that will help you to drop pounds in lesser time.



• The rest time between the sets and reps of the fitness program is crucial. In fact, modification of the rest time has a huge impact on the entire exercise routine. In addition, remember that your rest time must be in accordance with your fitness goals. If you are aiming for development of explosive power, rest for atleast 3 minutes. If the goal of your strength-training program is to have bigger muscles, opt for a rest period of 30-60 seconds.

• No matter whether you are executing strength training or aerobic workouts, always maintain an exercise journal. Some may consider this a little obsessive, but this step will help you to analyze your fitness goals more realistically. Note down the type of exercise you are doing (strength training, powerlifting etc), the reps, sets and the rest period between the sets.

• Opt for exercise sessions in the early morning. When you indulge in some high-intensity fitness-training program in morning, it sets the mood for the rest of the day. Exercise provides a feel-good factor and when you work out in the morning, you can relish the sense of accomplishment throughout the day. This will also help you to stick to the workout routine more successfully.

Take your fitness training routine to the next level with the help of these tips. In our next post, we will provide you some more secret suggestions. Keep rocking!

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Jack LaLanne-The Legendary Fitness Icon Dies at 96

Jack LaLanne, whose modern notions about exercise and good nutrition changed the way Americans thought about health and fitness, breathed his last on Sunday. He was 96 years old at the time of his death.



LaLanne (also known as the godfather of fitness) began his career in 1936 in an Oakland gym and revolutionized the concept of fitness. He was obsessed with weight training and encouraged his clients to keep themselves fit through weightlifting. Working out with weights was an uncommon thing during the 1930s and even doctors opined against strength training. Hardly the one to deviate from what he felt was right, LaLanne found a new way to present his ideas before the world-the television.

“The Jack LaLanne Show “debuted as a local program in San Francisco in 1951 and later made its presence felt nationwide. In fact, it is considered the longest running fitness program on television. LaLanne’s passion for fitness inspired millions of people and his life became the example of how youth can be preserved by eating right and working out regularly. He loved natural foods and strongly believed that processed foods are responsible for health problems of the people.

In his relentless pursuit for fitness, LaLanne opened many fitness studios, published several books and videos on health and exercise routines. He also marketed vitamin supplements, fitness equipments and two models of electrical juicers. LaLanne was the first person to design the pulley machines using cables, weight selectors and leg extension equipments that now form a crucial aspect of any fitness industry. In addition, he invented the original model of what later became famous as the Smith Machine

LaLanne had received numerous awards including Academy of Body Building and Fitness Award (1992), the Spirit of Muscle Beach Award (1999). In addition, he received a star on the Hollywood Boulevard Walk of Fame in the year 2002. His feats include swimming the length of Golden Gate Bridge, San Francisco with 140 pound of equipment and performing 1,000 chin-ups and a star jumps in 1 hour and 22 minutes.

LaLanne will be remembered as a charismatic and optimistic person who radically changed the concept of fitness and brought hopes in the lives of many people. May his soul rest in peace.

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Lose Weight with Zumba Group Exercise Class

Zumba group exercise classes offered by 24 Hour Fitness health club is challenging, rewarding and healthy. Just like other group exercises offered by this health club, Zumba is fun and exhilarating. It’s truly something you can't wait to do again! Beto Perez creates this health and fitness program by blending easy to follow dance moves with Latin dance rhythms. As a result, your Zumba group exercise classes feel just like a night out dancing.



If your goal is to get into the gym and have a well toned body, group exercise class like Zumba will make it much easier to achieve.

A Zumba group exercise class is around 30 to 55 minutes in length. However, the time usually depends on the instructor. The classes include interval training and incorporate fast and slow rhythmic movements. These movements, when combined with resistance training and cardio exercise, provide one of the best ways to burn fats, and tone and sculpt your body. At Zumba classes, both fun and successful weight loss are guaranteed.

Non-dancers, who have never set their feet on the floor, can also have fun and lose weight in a Zumba group exercise class. The dance movements of this fitness program are simple and easy to follow. Generally, instructors include moves from various Latin dance styles such as Salsa, Cha Cha Cha, and Mambo. Some instructors also incorporate belly dance and swing moves into the mix to create an international flavor.

Zumba group exercise class is a popular fitness program of 24 Hour Fitness health club. It is so fun and exciting that you are likely to forget that you are working out to lose weight. To try Zumba today, use the Club Finder and get enrolled to a Zumba group exercise class near you.

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Grab Eyeballs with Well-Defined Shoulders

Many men dream about wide and shapely shoulders that can enhance their sex appeal few degrees higher. With the help of the following tips, you can make people go crazy over your new body.



• Executing military overhead presses can be one of the best ways you can build broad shoulders. To get the best results, combine this exercise routine with a barbell or dumbbell. Execute presses in a seated position and opt for weights that you can handle (atleast) for eight repetitions. Incorporating dumbbells and barbells in your exercise routine on alternate days will help you to shape up the shoulders.

• Upright rows are good exercises for the shoulders since they target the lateral head of the deltoid. They provide a nice, rounded shape to the shoulders, making them appear fuller.

• While doing this exercise, avoid bringing the weight higher than the shoulder levels. The reason is that it may place unwanted stress on the joints of the shoulder and this in turn, can lead to injury. For achieving the best results, try 10 repetitions per set and 2-3 sets per exercise.

•Shrugs are another exercise that can be considered by people who want to flaunt wide and shapely shoulders. You can execute shrugs by holding a barbell or a set of dumbbells in your hands and moving the shoulders in an upward direction. Once you are done with this exercise routine, stretch the neck to prevent injury and tightness. Opt for 12-15 repetitions per set and two sets per exercise.

With regular practice, the above-mentioned exercise routines will help you to fulfill your dream of flaunting defined shoulders. We wish you all the best!

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How to Get Tight Glutes and Thighs

I hate to be the bearer of bad news but there is no way around it. If you want to have tight glutes and thighs you must exercise and eat right. Not only will you need to do cardio but you will also need to do some weight resistance training to really tighten up your glutes and thighs.

These are large muscle groups so they tend to require more effort and perceived exertion. People either love to work their legs or they hate it. Mental focus will be key to your success. Envision your goal and work for it.

My favorite all around glute and thigh exercise is the stationary lunge, difficult but effective. My second favorite is squats. Once you can do sets of 12 with just your body weight you will want to add dumbbells. Start with a 5lb dumbbell in each hand graduating as they become easier.

3 sets of 12 for each of the two exercises should be plenty. Do these exercise once or twice a week but no more.

To burn fat do 20-30 minutes of HIIT cardio 3 times a week. These two things, resistance training and cardio, will get you on the right track to tight glutes and thighs.

Some great "diet" advice would be:

1. Stay away from processed food

2. Avoid white bread

3. Eat potatoes sparingly

4. Limit carbs after 5pm

5. Get plenty of fiber

6. Drink 8-10 glasses of water a day

7. Make sure and get your protein (1 gram per lb of boby weight)

8. Don't skip breakfast

9. Get your sleep, strive for 8 hours a night

And remember, you can work your glutes and thighs to death but if your eating habits are bad you won't see the muscle your building underneath all the fat.

Source: http://EzineArticles.com/?expert=Samantha_Dotson

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Tips for Building Toned Muscles Fast

It is popularly believed that to build toned muscles quickly, you need to visit the gym more often and aim to lift more weights. For all of us who lead a busy life, this may be tough to implement. However, you don’t need to fret. We provide few simple tips for people who want to build muscles fast, but are unable to devote long hours at the gym.



Set Realistic Goals- Chalk out an exercise routine depending on your fitness goals. If you want to become big and gain weight, your exercise routine must be different from someone who wants to build lean muscle mass. Also, ensure that your fitness goals are realistic. Successful completion of the goals will provide you the confidence to achieve higher targets with renewed vigor.

Spice up Your Fitness Routine- Repeating the same exercise routine for a long stretch of time makes your body comfortable and it takes longer to respond. It is important to challenge your body consistently so that it is forced to react. You can spice up your fitness routine by incorporating simple changes such as executing more weight with lesser reps or more reps with lesser weight. You can perk up your strength training routine with fitness accessories such as exercise balls, dumbbells, bands etc.

Concentrate on Form- Most people find it difficult to focus on form while working out on any fitness equipment. However, it is crucial to remember that you won’t be deriving benefits from any kind of exercises if the arms and legs are not in the right position.

Add these little tweaks to your fitness routine and you will build toned muscles in no time! In our next post, we will provide some more useful tips.

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Maximize Your Fitness Potential with the Workout Schedule

It is the first month of the year and the perfect time for plan your fitness routine. Creating a workout schedule makes you feel motivated and can be said to be the first step for fulfilling your fitness goals. We provide few tips regarding how you can put together an ideal fitness routine.



Planning:

• Grab the weekly calendar and figure out how many days of the week you are ready to workout. Ideally, it is suggested to opt for weight training exercises for 2-3 days a week and aerobics for rest of the days. Keep aside one or two days for rest and allowing your body to heal.

• Carve out your workout schedule according to your fitness goals. Give more importance to weight training exercises if you want to build lean muscles. Alternatively, all those who are looking forward to some gentle, low-impact exercises can choose to walk for most days of the week.

Weight-training Exercises:

• It is recommended to set aside 45-60 minutes for weight lifting exercises. Avoid resting for more than sixty seconds between the sets.

• Opt for weight training exercises that work on all the major muscle groups. Perform different kinds of workouts so that you are never bored and are able to challenge the body on a consistent basis.

• You can split the workouts as you become more comfortable with the schedule. A good example would be to work on the triceps and chest on day 1, biceps and back on day 2 and targeting shoulders and legs on day 3.

• It is important to remember that growths of muscles are hampered if you do not allow them to rest for sufficient period. Allow every muscle group 1 or 2 days of rest between the exercise sessions.

It is important to give priority to one’s personal preferences and goals while chalking out the workout schedule. In our next blog post, we will provide tips with regard to cardiovascular exercises. Keep rocking!

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Tips to Single Out the Best Fitness Center

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In the wake of New Year resolutions, many people would rush in to join gyms to lose the pounds quickly. However, it is important to consider few factors before you sign up for any gym that you come across. Read on to know more.



Location-It is important to join a gym that is located near to your home, office, or somewhere in between. If you choose a gym that is located at other side of the city, chances are high that you won’t visit it regularly. A fitness gym that is located nearby will help you to incorporate the fitness sessions in your daily routine easily.

Timings- Inquire in details about the timings of the fitness center. Some gyms remain open 24 hours, while others remain closed during the weekends. If you prefer working out on the weekends, make sure that the gym operates on those days. Otherwise, you will have to pay for something that you cannot avail.

Members- Give importance to the environment while you shop around for the suitable fitness center. Some people are fine with co-ed gyms while others prefer men-only or women-only fitness centers. Others are comfortable with people of similar age category. If you prefer a peaceful atmosphere while working out, avoid signing up for a gym that appears overcrowded.

Exercise Equipments- Exercise equipments should be checked out carefully before you agree to be the member of the gym. Are there are enough of fitness equipments? Or members have to wait for long before they can use the exercise equipments?

Staff- The staff members of the fitness center should be polite and ready to help. Find out if fitness trainers are available or not. Are they qualified enough to provide you guidance during the fitness routine?

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Significance of Recovery Methods Post Strength Training

Most fitness maniacs are aware of the fact that warming up before starting any strength training routine is essential. It prepares the body for the intensive workout sessions and prevents occurrence of injury such as muscle tear. However, many are ignorant about the fact that taking care of the body after the weight training sessions is equally important. Post-workout activities have a great impact on the muscles, and may determine how well the body reacts to the exercise. We provide few simple but essential post-workout tips.



• Opting for stretching exercises immediately after the strength training routine is essential to make the body flexible. In addition, it helps to enhance range of motions around the joints. This, in turn, improves the balance of the body and wards off various age-related injuries. Stretch the major muscle groups that have been used during the workout sessions.

• Once you are done with stretching the body, take rest. Remember that resting after a vigorous exercise session will help the body to recover at a natural pace.

• Taking a shower post-workout helps you to get rid of the sweat and stress. It makes you feel fresh and energetic. It is recommended to have a hot shower for few (2-3) minutes and a cold shower for 1 minute thereafter. The hot shower will make the blood vessels expand and the cold shower will help in their contraction. All these, in turn, will speed up the blood circulation.

• It is important to refuel the body after the workout sessions have depleted the energy levels. Opt for healthy foods such as fresh fruits, boiled eggs, an energy bar or shake, chicken or vegetable sandwiches after the exercise routine is over. Do not forget to drink sufficient water. You must have at least 2-3 cups of water after you have finished the fitness sessions.

It is important to remember that implementing these few tips can make a great difference to your fitness results and overall health. Setting aside 15 minutes for these recovery methods will help the body to reap benefits of your strenuous efforts.

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Creative Ways to Stay Fit

Obesity is a major problem in USA that often causes several deadly diseases. Americans often avoid incorporating exercises in to their daily routines. Moreover, the excuse – they hardly have the time for regular fitness sessions. However, it is perfectly possible to juggle a tight routine and find time for exercise. Today we will be discussing fitness tips that can be used by the Americans who lead a hectic lifestyle.



Wake up early- Waking up early will allow devoting time to exercise sessions; better yet, there is no need to cut down other important activities. Studies indicate that those who workout in early mornings tends to stick to the routine as compared to those who opt for exercising during other times.

Add variety to the workout routine- It is important to mix and match the different varieties of exercises. It will add novelty to the workout sessions and will help to avoid boredom after few days. An ideal fitness routine should incorporate both non-aerobic exercises such as strength training, weight lifting and aerobic exercises, which may include running, jogging, and free-hand exercises.

Opt for group exercises- Workouts are fun when you team up with your family or friends. In addition, the motivation for exercising is higher when you have a partner.

Listen to music- Research studies indicate that the rhythm of music provides the exercisers with feel good moments and helps them to stay focused. A great way to perk up the exercise routine is to load the MP3 player with your favorite songs and listen to them while running on the treadmill or lift weights.

Utilize the spare time- On holidays and on days when you are feeling low, go for a long walk, cycle to a faraway place, or visit the gym. Exercise helps to increase happy hormones (endorphins) and these, in turn, uplifts the mood.

A busy lifestyle should not be the reason for avoiding workout sessions. Use your creativity to include fitness routines in your everyday life and you will be blessed with a healthy body and a sound mind.

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Steer Clear of Fitness Myths

In the hurried frenzy of losing weight and flaunting a perfect body, many of us fall into the trap of believing in something that is unscientific. These myths, (as it can be labeled) not only interfere with a person’s fitness goals, but may also prove to be damaging to one’s overall health in the long run. Let us look at some of these popular fitness myths.



• One of the most popular fitness myths that have been doing the rounds since ages is that specific exercises can help in spot reduction. Unfortunately, this concept is wrong. Weight loss affects the body as a whole and it is impossible to reduce weight from one particular area. For example, certain strength training workouts will help you to tone the ab muscles, but it hardly help in losing weight only from the stomach.

• People often use the criterion of muscle soreness to ascertain the quality of their workout. For example, they think that muscle soreness is an indication of a good strength training exercise session. However, the truth is that muscle soreness occurs because of overindulgence in workout programs or for the lack of sufficient rest.

• Most people, especially women believe that strength-training routines will cause their body to bulk up. Health experts say that testosterone (a kind of hormone) is required to bulk up; the testosterone levels are much less in women, as compared to men. In fact, women tend to lose inches at a faster rate when they start indulging in strength training.

• There are many who think that a high protein diet is necessary for building up the muscles. Doctors are have warned people against this dangerous trend (that has gained popularity, thanks to the fitness craze!) and American Dietetic Association had also declared that any healthy diet must contain all the three essential nutrients such as proteins, fats and carbohydrates.

So now that you know about the popular fitness myths, it’s time to stay away from them!

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