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Ways To Tone Tummy

Tune up your tummy exercises by using proper form, if you’re already doing a workout routine but aren’t seeing results, there’s a problem. You may have the wrong kind, or the exercises may just not be working for you. Consulting a personal trainer, or taking a second look at that workout video to see what you’re doing wrong can seriously help. You can also try to add weight to your arms and legs while working out if you have been finding that the moves you’ve been doing aren’t as effective as you want them to be.

Take up yoga for relaxation purposes. If you’re older than 30, a good part of the reason your tummy is hard to tone is due to cortisone – a stress hormone that also forces your body to store fat near your abs. By trying out tummy exercises that also double as a relaxation ritual, you’ll get better results sooner. As the cortisone levels in your body decreases, your metabolism rises. Cool, huh?

Sit up straight. Studies have shown

Exercises for Toning Arms

The Biceps Curl

Here you’ll need a pair of dumbbells or other similar weights. Stand first while positioning your feet to face front and be shoulder-width apart. Hold dumbbells in your hands with palms facing forward. Then curl the dumbbells toward your chest while slightly bending your knees.

You can begin with just 10 reps for each set. In carrying out this exercise, you’re bound to firm up the front part of your arms.

The Lateral Raise

In doing lateral raises, you can address the fats in the front and back parts of your arms. At the same time, you’ll be able to exercise your pectorals and shoulders.

To start off, you ought to be in a standing position the same way as in the biceps curl while holding the dumbbells. However, your palms must be facing your body instead of facing front. Once you’re ready, begin to raise your arms to the sides while keeping them straight. Raise them up only until they are aligned with your shoulders, with your palms

Unique Workout Trends

Surfset Fitness is a unique surf-inspired workout that draws from the real movements of surfing to create workouts that build balance, enhance core strength, improve agility, and build lean muscle and improve coordination. Performed on a Surfset board (an enhanced surfboard designed to simulate the physical demands of surfing without the ocean), these surf-inspired movements come together to create an engaging and energetic workout that can accommodate everyone, from the experienced surfer to a first-timer.

Pound: Rockout is a full body “jam session” that combines light resistance with consistent full body drumming. Rock, rap, dubstep, pop and old school music fuse to create the Poundtrack series, and lightly weighted drumsticks are used in conjunction with easy-to-follow (and not complex or embarrassing) cardio moves and strength training. This 45-minute class torches calories in an extremely fun way.

Cy-Yo fuses cycling and yoga, and helps cycle and yoga enthusiasts alike in efficiently blending the two popular and beneficial workouts. You warm up with 10 minutes of yoga, then get your blood pumping with 40 minutes of cycling speed, which is followed

Home Fitness Training

• People who live far from the gym or fitness center – Some people are lucky enough to be able to find a gym close to where they live. Unfortunately for many, they would need to make a 30-60 minute commute just to get to the nearest fitness center. That’s a lot of wasted time, especially for people who want to squeeze in a good workout despite their very busy schedules. If going to the gym to work out is too much of a hassle, then they would be better off doing their exercise routines at home.

• Stay-at-home moms and dads – Staying at home to take care of the kids isn’t as easy as many people think. Many times, it’s actually a workout in itself. Of course, nothing beats a real home fitness training routine to keep one’s energy up throughout the day. Parents who stay at home sneak in a good work out while their children are taking their afternoon nap. This way, they can get the exercise they need without having to leave their kids in the care of a babysitter.

• People who are on a tight budget – In this

Kickboxing For Women

1. Self Defense:

The self-defense aspect is the biggest bonus for women. Given the increasing rate of crimes against women, learning how to defend oneself in dangerous situations has become important. This ability empowers women and allows her to go about her daily activities fearlessly.

2. Stress relief:

Often, when angry, sad or stressed, you may have noticed that shedding a few tears offers relief. Many of us are not aware that crying is therapeutic; it has cathartic effects. The same is with kickboxing. It provides a healthy vent for stress, anger and aggression. The boxing activity releases endorphins. These feel good chemicals help alleviate stress and relieve depression. Healthy stress levels improve mental clarity and better mood. It enhances sleep. It also improves concentration and focus.

3. Weight loss:

This combination of cardio and martial arts techniques guarantees weight loss. It revs up metabolism prompting the body to burn calories at a faster rate. Instructors claim that the activity burns between 450 and 750 calories in an hour. For better weight loss results, kickboxing should be combined with other aerobic exercises such as walking or jogging or equipment such as conditioning drills

Home Personal Training

1. You get a fitness program that is tailor-fit to your specific needs. Right from the get-go, you have specific targets that you want to accomplish, as well as concrete measures in place to make those goals a reality, thanks to your trainer. As the sessions continue, so do the variety of exercises that should ideally become more intense in keeping up with your own progress.

2. You work out at the comfort of your home. Doing in home personal training implies convenience because you no longer need to get out of your house and drive to the gym. Gas savings and escape from traffic notwithstanding, being within the easy premises of your home also provides comfort and a sense of familiarity that allow you to work out more confidently.

3. Similarly, you have lesser distractions at home, which basically means you can keep your focus on your workout routine. And since there are no people around, you do not have to be too mindful of how you look or how you tire yourself out to get done with your workout routine. In other words, you have lesser fears of committing blunders in front of other

Fit At A Desk Job

Try taking short breaks and incorporate the following exercises in your routine:

  • Jumping jacks for one minute
  • Brisk running or marching for one minute
  • Jump rope for a minute without the actual rope
  • Pumping arms repeatedly for 30 seconds while sitting down and then doing the same for 30 seconds with your legs
  • Shadowboxing for a minute
  • Walk around the office as fast as you can for two minutes.
  • Always use stairs instead of lifts. For extra workout, try leaping two at a time.

These are some quick and easy exercises which get your heart pumping blood faster. They are really helpful in preventing back pains, headaches and monotony. They also boost up your productivity.

Additionally, you can also inculcate these in your day to day life:

  • Stash supply of healthy snacks in your office. It may sound counterintuitive but having quality food can keep you out of temptations of vending machine. Try to keep your snacks a mix of fats, proteins and carbohydrates. Some of the recommended foods are almonds, dried fruits, Greek yogurt, whole grain crackers and vegetable hummus. These are all office friendly supplies and will help you in your weight watching.
  • Try to improve your inter office

Jumping Rope Routine

Needless to say, it pays to keep your cardiovascular system in very good shape. As well as not smoking and eating a well-balanced diet, working out is important for maintaining your heart and lungs in tip-top condition. But what sort of exercise is best for your heart and lungs? Good question.

Back in the 1960s, a chap called Kenneth Cooper coined the phrase “aerobics” to describe moderately paced physical exercise that elevated your heart and breathing rate. Cooper’s study led him to the conclusion that this sort of exercise was very helpful for your cardiovascular fitness and, subsequently, heart and lung wellness. It is no coincidence then that aerobics is often referred to by its more accurate name, cardiovascular exercise, cardio or CV for short.

Improving the condition of your heart and lungs can minimize your chances of suffering high blood pressure, high cholesterol, heart attacks and strokes and can also be a great approach to keep your weight in check. There are numerous techniques to “get your cardio on” but of all the approaches available, jumping rope is one of the most effective and accessible.

Joining and going to a gym is a good

Warm Up Before Strenuous Cycling

In order to get themselves to their best point of physical exertion when they are cycling, most athletes will try to reach PAP, Post-Activation Potentiation. This is a time frame when, for about 5-10 minutes, your muscles’ contractile response is at its highest and best. Though strenuous warm-ups can create this biochemical change, fatigue from too intense of a workout can also prevent it. If you push yourself too hard in a warm-up, the exhaustion may very well take over and keep you from getting to your best. Instead of doing a 40-minute warm-up, try for a 15-20 minute one. This can still get you to your PAP potential with less risk of exhausting yourself in the process.

– For several good 20-minute warm ups, you can start off by selecting an rpm of Zone 1 or 2 Intensity and going at it for 5 minutes. Then, for 15 minutes, create this pattern and repeat 3-5 times: go 1 minute at 90, 1 minute at 100, 1 minute at over 100, and then ride for 2 minutes at a slow Zone 1 rpm.

– Try riding at a low intensity

Considerations in Jogging

1. Have proper hydration

As you jog, you will constantly lose a lot of fluids in your body through sweating. This is why it is important that you properly hydrate yourself before you go into a jog. Make sure that you drink plenty of fluids the day before you go into jogging. Usually, the reason why people tend to feel dizzy after a long jog is because they become so dehydrated quickly. It is also important that you bring water as well in case you plan on jogging for a long distance.

2. Good sleep

The night before you jog, make sure that you get plenty of sleep of up to 8 hours. It is not advisable to go jogging if you only have a few hours of sleep. If you didn’t get enough rest the night before, you will easily get tired and dizzy when you go jogging.

3. Plan your jog

It would be a good idea if you plan your jog properly. Don’t go jogging in long distances if you are not used to jogging before. It is important that you start jogging in a short distance and then gradually

About Plateauing

One of the easiest ways to overcome a plateau is to change your workout. That’s pretty straight forward. By adding variety to your workout, your break the routine that your body is used to and you will start to see progress again. This doesn’t have to be a dramatic full on revamp of your entire work out, but adding a few new moves or replacing some moves with others, will keep your muscles confused and keep them working. If you perform your workouts in steady sets and reps, then try switching over to interval training for some of them. Interval training consists of you working out really hard for a period of time, and then going less hard for a short time, and then back to going hard again. For a runner, this would be running as hard as you can for a good minute or two, and then jogging or walking for three to four minutes. The variation will shock your body back into making those gains you want.

But if interval training isn’t your thing, then switching the moves you are doing will be what you want to focus on. Constantly doing the same type

Better Guard Passing

1. Be Knowledgeable of all Guard Positions

Even though there are some common principals to passing any guard an understanding of each type (i.e. closed guard, spider guard, half guard, butterfly guard, etc.) will help in ultimately being able to pass someone’s guard. The more you understand about each type of guard the more you’ll be effective in knowing what the guard player will be looking to achieve in their offense.

2. Control the Legs and Kill the Hips

A universal and fundamental truth about passing any guard is knowing how to control the legs and kill the hips of a guard player. Once someone is able to fundamentally wrap their head around this principal the sooner they’ll start passing guards. Controlling the legs is sometimes in the form of redirecting or pinning the legs to name a couple. Killing the hips simply means immobilizing the hips so that the guard player is limited in their movement. This can be done in numerous ways such using your elbows to limit lateral motion or using your hands to push the hips to the floor, for example.

3. Standing vs. Kneeling Passing Styles

Generally speaking

Deceptive Strength

There is a certain allure and glamour that comes with the huge muscles, but anyone who doesn’t have the muscles but has great strength seems to be doing everything fake. Metal bending feats are doctored, phonebook rips are cheated, nothing that a small person with strength does seems to hold merit.

But this was not always the case; there were as many 160-170 lbs strongmen as there were 200+ lbs strongmen. Maxick, credited as one of the best muscle controllers to have ever lived, weighed a measly 143 lbs soaking wet, but he could hold Tromp Van Diggelen in his outstretched palm, a man who was 215 lbs at the time. Of course, some people have in fact cheated with what are meant to be incredible strength feats, which raises the antenna of skeptics the world over. But there is a certain allure that comes with someone who holds immense strength in a small body.

Muscles are a symbol of strength, and every magazine you see that advocates strength training or exercise shows men with humongous muscles on their bodies. But is such muscle functional, or strong? Sig Klein was credited with saying, “Train for shape,

Kettlebell Workout

The weight of the kettlebell is offset from the handle, making it a challenge to use. This makes you have to work harder from you grip to your core to perfrom some kettlebell moves. This added effort is not a characteristic of dumbbells and adds to the usefullness of the kettlebell in workouts. A dumbell can be picked up and moved about with ease, but a kettlebell has to be manipulated and gripped right to use. This added effort is a great bonus to any fitness buffs routine. Once you figure out the way to handle a kettlebell, the workout majic really starts to begin.

From arms to shoulders, from backs to legs, and from hearts metabolism, a kettlebell workout can be used to perform so many different exercises. They can be used to perform squats, curls, pressess and more. By adding an explosive lift to any of the moves with a kettlebell, you can seriously increase your instantaneous power. Any power lifter would benefit greatly from a routine with kettlebells. The cardio workout that is obtained by swinging, lifting, and jerking around one of these handled cannonballs, will have your heart pumping in no time. You

Digital Nomads

There’s nothing that I would do to replace this mobile lifestyle, but one thing that’s not emphasised in lifestyle design literature is how unhealthy it can become (if you let it). Not to mention the difficulty with sometimes finding healthy food (I’ll mention this in another post), but also how hard it can be in finding a decent gym close to you, without you having to cross physical, sociocultural and language barriers to finally get there. But there’s no real excuse for at least putting effort into keeping fit when travelling.

Well, I got a solution for you constant travellers! And no, it’s not another piece of useless gym equipment that you’re going to throw away in mum’s garage and let it gather cob webs. It’s your own body. That’s right, I said it – you’re own body. If you’ve heard of the term callisthenics then you’ll be familiar with what I’m talking about. This is a basically a fancy way of utilising bodyweight resistance exercises, replacing those unwieldy and cumbersome dumbbells that we’re all to familiar with.

Examples of calisthenic exercises include:

Tricep dips

Most of you will be

Bodyweight Training

I thought how hard could it be? First time I did it I managed 60 of these bodybuilders and thought about never doing them again. But, there was no way that was going to happen I was on my own mission to do 100 in 10 minutes and accomplished it.

What made me want to know more about these and the fact that the author of the book left out the feared 8 counts out of the workout section because how brutal they are. I liked that. If he left it out because he hated them I wanted to do them.

It’s been many years and I still do them and it is still a feat to accomplish 100 in under 10 minutes. My best was 600 in 1 hour and 100 in under 15 minutes wearing a 40 lb weight vest.

These are tough workouts and the exercise will work your body pretty complete. I have combined 8 counts with bodyweight squats and also used a combo using bodybuilders and a jump rope, both are amazing fat burning and strength building workouts.

If you just managed 50 of these beast the average man

Cultivate Your Energy

1. Movement- When it comes to cultivating your energy, you need to move your body. Moving your body will increase blood circulation and improve blood flow to your brain. Whether you are doing exercise, joining a dancing class or playing outside, moving your body on a daily basis is crucial to making sure you have enough energy.

2. Eat nourishing foods- It’s no secret that packaged, processed, and some canned foods are packed with sugar, sodium and other culprits that make you feel sluggish, tired, anxious, drained, and downright awful. To avoid headaches and feeling ill, simply eat healthy foods that nourish your body and soul. Eat fun and nutritious foods like Nuts, leafy greens, eggs, beans and organic fruits. These foods are all packed with nutrients that boost your energy on a daily basis.

3. Daily ritual- Whether you like to pray or meditate, start your day off with a daily ritual that trains your mind. Close your eyes and visualize your self being full of energy and vitality. Imagine how you will feel after a workout or taking some kind of class that involves body movement. Simply take 10-30 minutes to focus on cultivating

Jump Rope Workouts

Don’t feel that you are missing out due to the fact that you can’t do these tricks– as pointed out before; basic skipping exercises are just as effective as the more showy moves.

In order of difficulty, here are the five best jumping rope exercises for beginners…

• Two-footed double jumps

For this workout, you keep your feet with each other and allow yourself an extra “mini jump” between rope turns. This allows you to swing the rope a little bit more slowly and gives you opportunity to master skipping at a moderate pace. In your mind count “one and two”– the “and” being your mini jump in between turns. Once you have mastered this standard workout, it’s time to move on.

• Two-footed jumps

Spin the rope a little faster and you won’t have time for your mini jump so now it’s time to drop it and do one jump each turn. Again, keep your feet with each other and stay on the balls of your feet. Keep low to the ground and only just clear the rope. The jump should come from your ankles rather than your knees and remember to

Increasing Physical Activity

1. Do a reality check: Be completely honest with yourself about how fit you are. Start off slowly. Many people bite off more than they can chew in the beginning, which leads to frustration, making it more likely that you’ll stop before making real progress. Pick something you like so you’ll be more likely to stick with it. Keep a record of your progress so you can see how far you’ve come.

2. Set a fitness goal and make a plan: Want to run a 5K but you’ve never run before? Maybe you want to move from a 5K to a 10K. Would you love to be able to walk up a flight of stairs without getting winded? Wherever you’re starting from, be sure to start with a plan. Create realistic goals and reward yourself (without food!) when you reach them. Speak with someone who has experience doing what you want to do for pointers. Try to schedule your workouts as you would any other appointment.

3. Recruit a buddy: You’re less likely to bail on a workout if you know a friend is waiting for you. Seek out a friend who has a “you can

Building a Garage Gym

  • A quality gym at home is amazing… and possible. Thanks to some innovative companies and some stiff competition in the fitness industry, outfitting a genuine gym at home is more affordable than ever. Matter of fact, for not a lot more money than you would spend on junk equipment at a chain sporting goods store, you can get your hands on commercial-grade equipment that will probably outlive us all.
  • Where to start? Let me give a few suggestions based on my own personal experience with my garage gym along with some good information I’ve picked up on the web.
  • Of course the best equipment to start with will vary from person to person slightly, but I think that there are some essential pieces to consider right out of the gate.
  • 45 lb. Olympic Barbell.
    • Olympic Plates: Bumper-plates are great, but typically more expensive than standard steel plates. It also depends on what your lifting goals are. Buy as a set to save some money. You’ll want at least one pair of each 45 lb, 25 lb, 10 lb and 5 lbs. You may also consider 2½ lb plates.
    • Power Rack (Squat Rack): This will set you back