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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Opt for Smart Snacking

Smart snacking is an essential aspect of a wholesome diet. Unfortunately, many people have the wrong notion that all snacks are loaded with calories and consuming them can interfere with one’s diet loss plans. However, fact remains is that there are many snacks that are healthy, fulfilling and at the same time provide loads of energy. We provide information about few such nutritious snacks.



• Whole-grain snacks such as whole-grain pretzels, low fat whole-grain crisp breads are rich in complex carbohydrates and fiber. They satisfy the craving for hunger and make you feel energetic.

• Low fat popcorn is another healthy snack that has loads of fiber and is easy to store.

• All those who are looking for some smart snacking can also opt for low-calorie dairy products such as cottage cheese, plain yogurt etc. These products are good sources of calcium, protein, along with other essential minerals and vitamins. However, stress on the low-fat options. Some yogurts have added sugar, so be careful in choosing them.

• Healthy snacks also include unsalted and roasted nuts such as almonds, walnuts, pistachios. All these nuts are rich in healthy monounsaturated fats and protein. Walnuts, especially, are an ideal source of omega-3 fatty acids (which are known to enhance brain health and provide prevention against cancer and heart diseases).

• Dark chocolate as a healthy snack may raise few eyebrows, but the fact remains that it is can help one to reduce the blood pressure and cholesterol levels. Apart from the health benefits, dark chocolate is also known to improve the mood and provides a feel-good factor. However, remember that one serving of dark chocolate contains more calories as compared to other snacks described above. So do not go overboard with it and limit yourself to three or four small squares of the chocolate.

It is important to remember that the market is loaded with both healthy and high-calorie snacks. Do a little research about the snack that you are going to include in your diet and get ready to be healthy and fit.

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Books that Can Motivate Powerlifters

Strength training books are ideal for motivation those who are new to the industry. As the name suggests these books are geared towards powerlifters. For novice or non-powerlifters, who are looking for general strength training advice, these powerlifting/ strength training books are very beneficial. One of the must read books for lifters is “The Westside Barbell Book Of Methods” published by Westside Barbell. The 236 pages of this book are full of training advices. Louie Simmons explains the various ways that will help the lifters to produce strength.



Simmons, the legendary powerlifter and strength trainer of Westside Barbell, presents his many years of experience in powerlifting through this book. Being the strength consultant for numerous college football teams including Clevland Brown, New England Patriots, Green Bay Packers, and Seattle Seahawks, Louie’s book is also a great resource for the serious sports people. Some of the strength training methods that “The Westside Barbell Book Of Methods” includes are Conjugate Method, Dynamic Effort Method, Maximal Effort Method, Reactive Method, and Contrast Method.

The Westside Barbell Book Of Methods is specially aimed at competitive powerlifters and serious sports people. In fact, this powerlifting book can be a perfect choice for the intermediate to advanced lifters.

The second edition of “Science and Practice of Strength Training”, written by Dr. Vladimir Zatsiorsky and Dr. William Kraemer, explains the principles and concepts involved in strength training. The book comes with many changes including three new chapters contributed by Dr. Kraemer. These chapters focus on young athletes, women and seniors. The book explains that no one program can work for a person all the times. It describes the complexity involved in strength training programs and provides simple approaches while dealing with specific circumstances. “Science and Practice of Strength Training” provides great insight into the new physiological concepts that are now incorporated in the practice of strength training.

Both the strength training books describes the various methods of strength conditioning, the importance of timing in strength exercises, and ways to prevent injuries.

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Exercises that Helps in Increasing Bench Press

In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program.


Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.

Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.

It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.

Some additional tips:

• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.

• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.

• Keep the quads tight throughout the lift and the heels flat on the floor.

• Keep the lats tight during the lift.

These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.

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Exploit Belt Squat Machine for Strength Training Exercises

Squat is a type of strength training exercise that is excellent for the lower body. It works on areas such as hips and thighs, and helps to strengthen ligaments and bones of the lower part of the body. Squats also help to tighten the abdominal core muscles and enhance the size and strength of buttocks and legs. Squats can be of various types such as full squats, box squats, back squats and front squats. The different varieties of squats help the exerciser to mix and match the strength-training workout sessions so that it remains fun and interesting.



A great way to start squat training is to go for the Belt Squat Machine. This innovative fitness equipment enables a person to enjoy a full squat training on areas such as legs and glutes. In addition, with this machine, you do not need to put a bar on your back.

The Belt Squat Machine is easy to use. Adjust the plates on the weight pegs, place your feet on the platform, connect the cable with the squat belt and start the exercise session! There is sufficient platform space so that you do not need to bother about issues such as stability and safety. This fitness equipment also provides the perfect opportunity to perform a number of squats such as box squats, split squat stances, and even stationary lunges.

The Belt Squat Machine is not restricted to squat training alone. You can do pull-throughs by attaching the pair of web handles. Add a single handgrip and perform exercises such as curls, rows and tricep extensions. Deep grip pulls can be performed by using V- Grip. You can also attach a lat pull-down bar and perform Zercher squats.

As described above, the Belt Squat Machine is perfect for those who love in indulge in squat training. However, at the same time it will hardly disappoint those who love performing other forms of strength training exercises.

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Fight Your Way Back to Good Health

Many of us have gone through the trauma of relishing benefits of a new exercise routine and then being forced to stop it because of a nasty injury. While it is not possible to continue with the workout sessions with a bruise, there is no need to put a total end to the workout sessions either. You should enjoy a healthy lifestyle while your body is taking time to heal itself. You can consider the following points-

• When you have a serious injury, it is better to opt for a healthy diet that contains all the essential nutrients. Avoid any extreme diet but do not forget about your ideal calorie intake either. Consult the doctor about your nutritional requirements and enquire whether you can take any health supplements.



• Stretching is a good way to keep you healthy while recovering from an injury. Depending on the type of injury, you can opt for static or passive stretching. In static stretching, a person is required to assume a position and hold it on for few seconds or minutes without any assistance. In contrast, passive stretching involves use of an external aid (a person or any device) for further stretching of the muscles. Remember to be careful while stretching.

• Apply your imagination and creativity while exercising during an injury. For example, if you have a leg injury, you can try light weight lifting with the arms. Spinning classes are ideal for those who have an injured arm.

• You can pamper your body and mind with some relaxing massages. They are known to soothe the tensed nerves and stretch those muscles, which cannot be stretched in the usual way. In addition, massages will also help to eliminate the pain and increase blood circulation in the body.

Think positive, use your free time intelligently and most importantly, listen to your body. Remember that no injuries will last forever.

Stay healthy and happy!

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