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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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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Super-Charge Your Exercise Machines for Better Performance

Most fitness maniacs love to use exercise machines for toning the body and maintaining a healthy lifestyle. However, one must use the fitness equipments in the right way for getting the most out of them. We provide few tips regarding how you can make the exercise machines work better for you.



• It is important to change your body position regularly while using the equipments. This will prevent boredom from creeping into your fitness routine and challenge the muscles on a consistent basis. For example, while using exercise machines such as seated chest press and leg extension, change the position of the seat by an inch or two, down or up.

• Another way you can maximize the benefits of the fitness equipments is by avoiding the use of support pads. For example, while doing leg extensions do not use the back support and for hip extensions, avoid using the chest pad. These little tips will help you to tighten the core muscles and thus enhance your fitness levels.

• Opt for triceps and biceps equipments that come with different handles for each hand. Select a heavy weight that can be lifted for 6-8 times with one hand. Once exhausted, hold the other handle with the opposite arm. This means that you are taking help of both the arms for lifting the weight. Execute 8-10 repetitions. This trick will exhaust muscle fibers in the first arm and help the muscles to grow faster.

Incorporate these simple suggestions in your fitness routine and you will be getting the most out of the exercise machines. Enjoy!

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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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Flaunt Post-Pregnancy Taut Belly

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In the fitness conscious age, most women would love to flaunt a perfect figure even after having a baby. However, losing weight after one has become a mother is not an easy task and requires tremendous patience and determination. Many women accumulate little fat on their stomach after the birth of their baby and following certain tips may help one to slip back into her favorite pair of jeans. Here is how you can get rid of the post-pregnancy baby fat.



• Chalk out a healthy diet. Eat lots of fresh fruits, vegetables. Ideally, your diet should consist of the right balance of proteins, fats and carbohydrates. Do not forget to include the essential vitamins and minerals in the diet. Consult with the doctor to know more about your body’s requirements post-pregnancy.

• Include pelvic workout in your fitness program. It will work on the stomach muscles and make the belly appear toned and tight. Lie down on your back and ensure that the knees are bent completely. Move the pelvis backward while you tighten the abs. After you are done with this step, breathe out. Gently push the lower back on the floor. Hold on for few seconds (4-5 seconds is enough), inhale and relax.

• Swimming three days, a week can help you to reduce the extra amount of belly fat. Choose a class where a certified professional trainer is available so that you get the right training and fulfill your fitness goals.

• Incorporating exercise balls as part of your fitness program may help you to get in shape. Working out with the help of fitness balls is a fun and interesting way of reducing the bulging tummy.

It is important to avoid high-impact, strenuous fitness programs immediately after having a baby. Post-pregnancy, the body requires time to heal, so wait for a while before you start doing the rigorous workouts.

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Tips to Achieve a Shapely Stomach

In this fitness crazy age, most of us would love to flaunt a chiseled and perfectly shaped abdomen. However, not many are aware of the tips that can help them to achieve a flat tummy. We provide few suggestions that can help you to get your dream look.



• The first step of flaunting a tight tummy is to opt for a healthy diet. Eat more of fresh fruits, vegetables and less of fried foods, chocolates. Consume a diet that includes the right proportions of basic nutrients such as fats, proteins and carbohydrates, along with vitamins and minerals.

• Avoid soft drinks at any cost. Instead, drink lots of water. You should consume at least 6-8 glasses of water every day. Water not only helps you to lose weight, but also aids in digestion.

• It is advised to eat 4-5 small meals throughout the day instead of 2-3 bigger meals. It not only prevents overeating, but also boosts the metabolic system and this in turn, burns more number of calories.

• Your exercise routine should include both aerobic (walking, jogging) and anaerobic exercises (such as weight training, powerlifting). Work out on those fitness equipments that specially target the upper part of the body. These may include The Dip/Ab/Push-Up, Mini Sit-Up. You can perform aerobic exercises for 30 minutes every day.

• To challenge your body and make the exercise routine fun, mix and match your workouts. Also, execute exercises that target the different areas of the abdomen. For example, crunches work on the upper part of the stomach, leg raises target the lower part and side bends can be done for shaping the obliques.

Achieving a flat stomach takes loads of patience, determination and will. However, if you can stick to the routine, you will surely receive loads of compliments and a body to flaunt.

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Intriguing Fitness Gifts

Christmas is round the corner and now all of us are looking forward to bring a smile on the faces of our loved ones with the help of gifts. However, many people feel at a loss when it comes to an ideal gift for a fitness enthusiast. We provide few gift ideas for people who love to keep themselves healthy and fit.



Fitness Books- All fitness maniacs love to acquire information about exercise routines and diet tips. You can give them fitness books that discuss the basics of strength training or provide information regarding development of speed, endurance, flexibility etc. This may include Thomas Kurz’s “Science of Sports Training”, or “Science and Practice of Strength Training” by Dr. Vladimir Zatsiorsky and Dr. William Kraemer.

Exercise Balls- Apart from books, you can also present exercise balls to a fitness enthusiast. They add an element of fun to the workout routine and provide health benefits such as strengthening the abs and the lower back. They can also be used while exercising with dumbbells and come with additional support so that the movement is perfect during weight training.

Gym Bags- Regular gym-goers love to carry a bag that is stylish and has loads of space. Gifting them a large gym bag will definitely be appreciated and loved.

Fitness DVDs- One can also consider gifting exercise DVDs to people who are serious about their exercise routines. This may include Squat Workout DVD where Louie Simmons provides detailed information about deadlifts and squats. Alternatively, the Ultimate Boxing Workout DVD Volume 1 is ideal for those who are enthusiastic about boxing workouts. This special DVD will also help one to improve balance, rhythm, agility, speed etc.

With a little bit of effort and research, one can easily zero on a gift that will bring smile on the face of your loved one. Do consider the taste and requirements of the person while choosing the right fitness gifts.

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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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