Archive | Workout

Are You Overtraining Your Abs?

Most bodybuilders are striving for the much-coveted “six-pack” ab look.  As a result, they devote extra attention to training their abdominal area.  However, in their zeal to attain the six-pack look, some bodybuilders overtrain their abdominal muscles.  

Bodybuilders can overtrain their ab muscles just as they can their other bodypart muscles.  A muscle becomes overtrained when its nervous system, muscle fibers, hormone systems metabolic systems are overstressed to the state where they do not function at optimum levels.  When overtraining occurs, muscle growth stops. 

Overtraining increases the release of Cortisol, a catabolic hormone, and decreases the release of Testosterone and HGH, both anabolic hormones.  Continued overtraining of the muscle can result in a reduction in strength, energy and muscle size. 

One or more of the following symptoms will occur if you’re overtraining your abs: 

1. Your abs are always sore.

2. You have difficulty increasing repetitions and/or adding resistance

3. It’s more difficult to complete your previous numbers of exercises, sets, and repetitions. 

Your abdominal muscles can become overtrained by one or more of the following causes: 

1. Training the abdominals every day

2. Insufficient rest and recovery between abdominal workouts

3. Training to “total failure” on too many sets and exercises

4. Performing too many abdominal exercises, sets, and repetitions 

To prevent the overtraining of your abs you need to understand how to train them properly.  The abdominal muscles are no different from your other bodypart muscles.    Therefore, the abdominal muscles should be trained in the same manner as the other bodypart muscles, using the following abdominal workout guidelines: 

1. Schedule 2-3 ab workouts per week with at least one day of rest between workouts.

2. Employ on 2-3 exercises per workout, using 2-4 sets per exercise.

3. Train within the 8-20 repetition range. 

4. Train to “near-failure” and avoid taking each set to “total failure”.

5. Only add extra resistance if strict form and proper technique is maintained. 

Don’t fall victim to the “hype” and “misconceptions” that linger about abdominal training.  Use the same workout guidelines for your ab training as you would for other bodypart muscles.  Follow the five guidelines above, “listen to your body” and make appropriate corrections in your abdominal training.  If you do that, then your risk of overtraining your abdominal muscles will be greatly reduced. 

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Burpee Workouts: The Burpee Is the Ultimate Total Body Conditioning Exercise (Part 2)

There hundreds of different types of burpees out there. I will describe my top 5 variations. Before attempting any of these variations make sure you are already in pretty good shape and are comfortable performing numerous push ups, and that you are already competent at performing numerous (100 +) regular burpees during a burpee workout.

Try to perform these with the push-up, and where possible the pull-up included in the movement.

Long-jump burpee:

Instead of jumping upwards at the end of the burpee, jump as far forward as you can (you will need a lot of space for this).

Tuck-jump burpee:

At the top of the burpee, perform a tuck-jump (where you jump as high as possible, bringing your knees to your chest), instead of the normal jump.

One-armed burpee:

Use only one arm when performing the burpee, including the push-up. Alternate arms with each burpee. This one is for very advanced athletes only!

Dumbell burpee:

Do your burpees as usual, but hold a pair of dumbbells throughout the movement.

Muscle-up burpee:

Combine a muscle-up* with the jump at the top of the burpee. Again, this one will be possible for advanced athletes only.

*A muscle-up is basically a pull-up followed by a dip. It is used to take yourself from below a pull-up bar to above it, with your arms fully-extended as if in the top of the dip position. It requires great deal of strength and co-ordination.

To create a workout using these burpee variants you could easily substitute them into the other burpee workouts or include them as part of your existing workout, depending on your current level of fitness and recovery abilities.

Here are some additional workout ideas, for most of them you can use any variation of the burpee, depending on your level of fitness. They are not meant to be workouts on their own, rather try to incorporate them into your existing routine.

MMA burpee workout:

Burpees x 30 seconds

Intense bag work x 30 seconds

Skipping X 30 seconds

Burpees x 30 seconds

Intense bag work x 30 seconds

Skipping X 30 seconds

Rest 1 minute

Complete 4 rounds

For the intense bag work, try to keep your hands, elbows and knees moving as quickly as possible throughout the 30 seconds.

Burpee, Kettlebell swings and box-jump workout:

Burpees x 10 reps

Kettle Bell Swings x 20 reps (use a challenging weight? 35-52 lbs)

15 Box jumps (24-inch box)

rest 30-60 seconds

Complete 5 total rounds

– If you don’t have a kettlebell you can substitute with dumbbell swings.

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Dachshund Training Tips – 5 Techniques for Obedient Dachshund Training Sessions

Dachshund Training is one of the first things you should research before you bring one of these little pups home. This can be a challenging process or a successful one, so doing your research will definitely help you reach success when it comes to Dachshund Training. Here are some helpful tools to follow when training your new dachshund.

Crate Training: Dachshund Training can be a little easier by using a crate. Although you may not want to put your puppy in a crate, they actually like the crate. It acts as their den, their place of comfort. Crate training is great because it helps cut down or even prevent potty accidents.

Potty Training: Potty training is the first type of training a new little puppy will encounter. This part of Dachshund Training should start right when you bring your new dog home. Making sure to take your puppy outside to potty every 45 minutes to an hour is very important. Be sure to try to go out the same door and take your puppy to the same potty spot each time, as this will make it easier for your puppy to catch on.

Obedience Training: One of the most basic parts of Dachshund Training is teaching them obedience. Be sure to start this training very early on. Obedience training is very essential to your dog, as a disobeying dog can be very hard to live with. Be sure to teach your pup the basics, like ‘sit, stay, down, and come.’

These four commands are very important and will do a lot for you and your dog. Knowing these basic commands can help keep your dachshund safe. You will definitely need patience when training dachshunds because they are known to be very independent dogs. They love treats and a lot of praise, so be sure to use these helpful tools when your dog listens to your commands. Puppies get bored too, so try to keep the training enjoyable for the both of you, and try not to make it too long to where you and your dog get frustrated and tired.

Prevention Training: Dachshund Training is very important because it can take the route of prevention. You will want to work on breaking bad habits such as jumping on people, running through doors as soon as they are open, digging his way out of your yard, and excessive barking. Breaking these habits will help keep your dachshund safer. Puppy proofing your house is very important for the safety and well being of your dachshund.

Fun Training: Dachshund Training doesn’t always have to be just about boundaries and rules. It can consist of fun training as well! Fun training is where you teach your dachshund how to do tricks and play games. Be sure to teach your puppy the basic obedience commands first though. That’s how they will be able to learn these new and fun tricks. What tricks you want to teach your pup is up to you. A few are teaching them to sit up, wave goodbye, and shake.

Dachshund Training is very important and should start as soon as you bring your new pup home. Although training your dog can be a bit of a challenging process due to their strong will and independence, these great dogs are very intelligent and want to please their owner. Remember that healthy treats and a lot of praise go a long way in Dachshund Training. Being patient, calm, assertive, and consistent is the key to successful Dachshund Training.

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Monta Ellis Dunks Or How to Increase Your Vertical Jump

What do you think about Monta Ellis’ Dunk over Leandro Barbosa? Right, the guy got hops. But did you know that the 23-year old Golden State Warrior was the worst athlete in the 2005 NBA Draft?

The 6’3”-shooting guard finished 70th in the pre-draft camp. He was the worst ranked guard in camp at either position! His strength, vertical jump and lateral quickness were all on the low end of the scale. He also recorded an average 31-inch vertical.

For comparison only: Verticals of other guards in this camp: 38-inch (Chris Paul) who finished 16th and 35-inch by Deron Williams who finished 10th. In case you wonder who ranked first: The well-known ( 😉 ) Joey Graham came out on top.

Now, we all wonder how the 177 lbs- High Schooler could transform into a spectacular athlete who can get his shot at will and dunks anything and everything that is remotely close to the basket, despite only being 6’3”. There can only be one answer: WORK! It’s all about your effort to make it happen.

In case of increasing your vertical it’s about your workout, about the right exercises.

Now everybody knows about Calf Raises, Lunges, Squats and the Jump Rope. And actually all these exercises work! Weight training and plyometrics are also effective, but – It’s more about the how to do these exercises, how many times, in what combination and when to take a break for your muscles to regenerate, than what to do.

For this reason there are vertical programs. Mostly you get a concrete workout plan. And if you stick to it, it’s realistic to increase your vertical 10-15 inches in 3-4 months.

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Getting an Enlarged Butt the Way You Want It – Naturally or Cosmetically

For years now, women have been striving for thin, thin, thin. Suddenly, big butts are in. With A-listers like Kim Kardashian and Jennifer Lopez showing off their booty-licious curves, every woman is now looking for ways to get a bigger butt – or at least enhance the one she’s got.

As happens with any new craze, there are plenty of unscrupulous companies out there hoping to make a buck off unsuspecting folks. If you start searching online for “butt enhancement”, you’ll run across everything from creams and pills to exercises, diets, and plastic surgery.

Before you take any extreme measures in your quest for the perfectly rounded hiney, read on and see what we’ve uncovered. We’ll discuss the good, the bad, and the ugly when it comes to butt enhancement. Hopefully, it’ll take some of the guesswork out of it for you, and you’ll be able to make a well-informed decision.

What Works

  • Butt Enhancing Exercises

    If you want a fail-safe way to a bigger, rounder butt, exercise is definitely the way to go. It’s free, it’s healthy, there are no negative side effects – and it works! There are loads of bigger buttocks exercises that will add muscle to your behind, not only increasing its size, but rounding and shaping it as well. Squats, leg lifts, lunges, and other similar exercises have proven extremely effective for many women.

    Now, exercise is no magic bullet – but really, is there such a thing? Butt size and shape depend a whole lot on your particular genetic makeup. That means that if you’re extremely thin, you’re unlikely to ever have a butt like J-Lo or Kim K. With a little hard work and persistence though, you can pretty quickly add size and shape to that derriere of yours.

  • Surgery Option 1 – Fat Transfer

    If you want immediate results, the only relatively safe and effective route is plastic surgery. There are two types of butt enhancing surgery. The first is autologous fat transfer – also known as the Brazilian Butt Lift.

    In this procedure, a plastic surgeon will extract fat from other parts of your body (often the stomach, thighs and back). The fat will be processed and then transferred directly to the buttocks. Many women like this procedure as it not only adds size and shape to the butt, but it slims down the body shape in other areas as well. This technique only requires minute incisions, therefore scarring is insignificant.

  • Surgery Option 2 – Butt Implants

    When a woman is too thin, or she doesn’t have sufficient fat or skin to work with, fat transfer may not be a workable option. When fat is transferred, as much as 50 percent of that fat will melt away within the first year. Because of that, many women simply aren’t good candidates for a Brazilian Butt Lift. The second option, therefore, is silicone butt implants.

    Butt implants are a safe, long-term solution for butt enhancement, as the implants are made of semi-solid silicone rubber that won’t rupture or leak. The implants are inserted through a small incision near the tailbone (generally hidden in the crevice between the butt cheeks), and placed under or within the gluteus maximus muscle. By placing the implants within or beneath the muscle, they are less visible and are unlikely to shift over time.

    One thing to consider about butt implants: these silicone implants can only be inserted in the upper buttocks. Inserting implants into the bottom portion of the buttocks can cause nerve damage. Consequently, additional fat injections are often required to achieve the full, rounded shape you’re after.

What Doesn’t Work

  • Creams

    That’s right, I said creams. They do NOT work! I know what you’re thinking-how can I say that creams don’t work when I have a website devoted to butt enhancement creams? Read on.

    There are several butt enhancing creams on the market, and many of them make miraculous claims. The advertising shtick suggests that simply rubbing a cream on your butt each day–in a circular motion–will not only give you a round, shapely butt, but it also promises less cellulite, sagging and stretch marks in the bargain.

    As nice as that would be, not all manufacturers of butt enhancement cream are honest, and some of their claims are simply untrue. Rubbing a cream on your stomach won’t make it smaller, and rubbing cream on your breasts or butt won’t make them any bigger.

    A quality butt enlargement cream will come bundled with a complimentary workout routine. If you stick to the program, you may see some fantastic results. But if you’re one of many women who are looking for the aforementioned “magic bullet,” then you’re in for disappointment.

    Quite unsurprisingly so, if you look at reviews for many of these products, you’ll find women actively touting the miracle-like benefits. Unfortunately, these women are usually the ones hawking the product or getting commissions off the sales. So don’t be fooled – butt enhancing creams without exercise will not give you a larger butt.

  • Pills

    It almost seems silly to discuss butt enhancement pills. Unfortunately, however, pills – like creams – are widely marketed and promise a bigger, rounder, sexier butt. Really though, just as a pill won’t cure baldness or make you lose weight, a pill won’t make your butt bigger either.

    Interestingly enough, Kim Kardashian (who has marketed just about everything) refused to market butt enhancing pills, saying “I would never endorse a product like that.” I think that says a lot about the validity of these pills.

  • PMMA/Hydrogel Injections

    While butt enhancing creams and pills in their own right are just kind of goofy, this last option is downright dangerous. Many women have flocked to Mexico, Columbia and other South American countries for these low-cost injections. The reason being, PMMA or Hydrogel injections are illegal in the United States – and for good reason.

    These injections are extremely unsafe and generally result in serious complications. PMMA and Hydrogel injections have been known to cause serious infections, chronic pain, lumps, granulomas, and pulmonary emboli. In some cases – such as in the case of a 38-year-old Miss Argentina – these injections can even result in death. Even if the consequences aren’t that serious, many women end up with serious discoloration and disfigurement.

    Unfortunately, the price tag is the real draw here. Rather than pay tens of thousands of dollars in the United States, women can go abroad and get this butt enhancement done for as little as $300. Listen up though, ladies: as great as the price seems, it’s not worth risking your health. Avoid PMMA and Hydrogel injections like the plague.

So what’s a Girl to Do?

Stick to the tried and proven methods we discussed above. Build and lift your butt naturally with diet and exercise. Consider using a butt enlargement cream as an adjunct, but don’t rub it on and expect results without exercise. And if you opt for surgery, find a reputable doctor who is certified as a plastic surgeon and can provide strong testimonials. Remember, beauty is fleeting, and never worth risking your health for.

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Boxing For Fitness? Incorporate This Boxing Circuit Into Your Workout

So you want to get fit and you have heard that boxing is a fun way of doing it. Well you are right! Boxing is a type of interval training allowing you to get your heart rate up really high with short bursts of activity. When you put together several short bursts of activity into an exercise regime of approximately 20 minutes you really see fitness benefits. You will see not only your strength improve but also your cardiovascular fitness. With the activities listed below you will also see an improvement in your abdominal strength, helping you get that elusive 6 pack!

Before you start you will need a superior set of boxing gloves and boxing mitts and a mat to do the sit ups on.

Try this circuit in your next boxing training!

Partners – 1 minute rounds and then swap

  1. Jab, Cross, Hook, Hook
  2. 10 straight punches, 10 high punches, 10 upper cuts
  3. 4 punches, duck, duck
  4. 10 punches, sprint to wall touch floor and back
  5. upper cuts
  6. sit ups – sit up, 2 punches, down, sit up, 4 punches, down, sit up 6 punches, down, sit up 8 punches, down and then work your way backwards.i.e. 8, 6, 4, 2
  7. 5 x left hand – jab, jab, cross: 5x right hand – jab, jab, cross
  8. 4 punches, 4 scissor steps
  9. boxer kneeling, partner standing behind with boxing mitts out in front and above head of boxer. Boxer punches continually upwards.
  10. medicine ball pass. With your partner sit facing each other and link ankles. Lie down at same time, when come up for a sit up pass medicine ball to partner, both lie down and sit up again at same time

You can repeat this boxing circuit as many times as you like.

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The Best Exercises to Help You Lose Belly Fat

A lot of people today, men and women alike, are looking for the best exercise to lose belly fat. With all the methods and exercise routines that are being introduced, it could be quite a challenge to figure out which of them would be most effective in your goal to lose weight.

Some people think that the best way to get rid of the excess pounds would be to work out to the point of exhaustion or to starve themselves. This is not true at all. It is best to make sure that you are doing a good amount of each of the exercise routines while eating a balanced diet.

As for the best exercise to lose belly fat effectively, here are a couple of the routines that you could do.

The first would be jogging or running. This is one of the cardiovascular exercises that would surely help in burning fat. You could jog for a few minutes to warm up and run for about 10 minutes, after which you can go back to jogging again for a few minutes. Running can effectively get most of the major muscle groups moving, which in turn, eliminates the excess weight of the body.

Another exercise that would work best in getting rid of belly fat would be swimming. Although many think that swimming is not really a good exercise, swimming is actually provides the body with a full workout. As a matter of fact, it is one of the best exercises that anyone can do, whether trying to lose weight or not. Aside from helping in losing weight, it also improves the overall condition of the body.

You can also ride a bike around your neighborhood. This is also one of the best exercises to lose belly fat. Most of the people with joint problems who cannot handle running, choose to go biking instead, as it can be too high impact, can try riding a bike to get rid of belly fat.

These are just a few of the best exercises that would definitely help in eliminating excess weight and belly fat. As you choose the routine that you feel would be most suitable for you, make sure that as you do it, you are enjoying, as you would have an easier time getting a slimmer body if you are having fun in the process.

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Reasons Why Your Workout Results Are Not As Impressive

When you set weight objectives, you want to give your best efforts to achieve the kind of results that you yearn for. Apart from making all the right food choices, you also should combine with good workouts and healthy lifestyle changes to see impressive results. But this is not always the case for most people. There are people who give workout sessions their best and yet the results they yearn for do not seem to be forthcoming.

If you are among those people who keep working out but are not happy with the results, then it could be that you are making common mistakes. There are so many reasons as to why your desired results are dragging on and on. What you need to do is find out what you are doing wrong and putting in measures to correct them so you get the optimum results that you deserve from your workouts.

1. Your workouts are not properly fueled – What you eat before a workout really matters and should always matter. Whereas it is not advisable to overeat or indulge in a meal before you exercise, you definitely should take foods that keep fatigue at bay. If you eat fatty foods before a workout, you will leave the body competing for blood supply because the foods take much longer to digest. This can affect your performance and you could also have muscle cramps in the end. The same will happen if you have not taken enough carbs before a workout because it affects energy levels and you may not last through a session to achieve effective results. Find out what the best and healthy way of fueling the body before a workout is and do it right to enjoy better results with your next workout.

2. You have a poor cardio workout plan – Cardio workouts are not created equal and you therefore need to strike come kind of balance in your workout plan. You, for instance, should not stay too long on a bike or treadmill otherwise you will only break down lean muscle mass and slow your metabolism making it harder to lose weight. Try as much as possible to combine cardio with high intensity training programs so you get better results faster. You can also consider including sprint intervals in between your cardio workout plan to get the best results. If you are not sure what plan is best for achieving optimal results, then get help from a personal trainer to ensure that you get it right every time.

3. You recovery process is all wrong – Recovery after intense workout is very crucial in any program. If you do not refuel and allow enough relaxing, you may end up pumping cortisol and breaking down muscle. Whereas recovery does not mean that you take several days off your workout program, you should know how to refuel healthy so you do not break down muscle, making your efforts useless. Give muscles time to recover by rotating between working out the upper body and the lower body too.

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Why Does My Hula Hoop Keep Falling?

Why does your hula hoop keep falling to the ground like gravity just multiplied 10 fold!?

Do you feel like giving up?

Have you thrown your hula hoop across the room in frustration, causing sheer destruction in it’s path?

Well don’t worry, I have been there!

Some people pick it up straight away and can keep it spinning for ages (these were probably the same people you hated at school).

However, us mere mortals can sometimes have a harder time.

Over the past 4 years I have been teaching hula hoop fitness to women of all ages, shapes and sizes. Occasionally some people just can’t seem to get the “knack”… or so they thought! Usually it just takes a bit of tweaking and like magic they can do it!. If you are finding yourself in this position then I’m going to cover some of the possible reason’s why your hula hoop might be falling. Read on…

Reason #1 – It’s The Wrong Size.

If you have one of those kids hula hoops from your local supermarket then FORGET IT! They are far too small and far too light. You need an adult sized weighted hula hoop, you can get these on eBay or Amazon and possibly local suppliers, just type in ‘adult weighted hula hoop’ to Google and see what happens.

Personally I don’t like the really heavy weighted ones (2lbs or over) I have 2 of these and I never use them because of how much they hurt, plus they bruise me, I can usually only waist hoop for 5 or 10 minutes with them.

I recommend the hoops that are 2lbs or under and are wrapped in grip tape (gaffer tape) which is cloth based and sticks to your clothes and skin.

Reason #2 – Wrong Technique!

If you’re struggling to keep the hoop spinning then it could be because you just haven’t got the technique down yet! If you’re stuck in the 50′s and still doing the circular hip movements then you need to get with the times!

Here is the correct technique..

– Stand with one foot in front of the other (doesn’t matter which foot)

– Push the hula hoop with good force around your waist and make sure it’s straight

– Begin rocking your hips forward and back, shifting your weight from front to back foot.

Please try to avoid the big hip circles.. you will NOT have success trying to hoop like that.

Think of it as a push pull movement, pushing forward with your belly and back with your lower back.

Keep the shoulders back and down and head still.. try to avoid flailing!

If the hoop is still falling then try hooping faster. I call it double time hooping.. that should do the trick!

Reason #3 – Your Clothes Are Holding You Back

This one sounds a bit random, but it’s true!

If you are wearing the wrong type of clothing then this won’t come easy to you. Let me give you some examples of clothes to avoid when hooping.

– Loose t-shirts, jumpers, cardigans

– High waisted shorts or jeans

– Sweat pants/workout clothes that are made of nylon or non natural fibers.

Wear some tight fitting clothing like vests or t-shirts and tight pants or leggings made of natural fibers such as cotton. I would recommend as a beginner wearing trainers or something to cover your feet. If the hoop is falling a lot you don’t want some bruised tootsies!

If you want to learn more about how to hula hoop then sign up for my Free Video Course. You won’t be sorry!

Feel free to leave me a comment if you have any questions or need any help!

Until next time,

Happy Hooping!

Carly

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Personal Trainers Carry A Workout’s Worth of Equipment in A Backpack

Many people confuse a proper work out with the need for high-end gym equipment. The truth is that these expensive pieces of hardware are useful but unnecessary. Simple body weight exercises, plyometrics, and the usage of bands or kettlebells can drastically improve an individual’s physique. Personal Trainers in NYC know this and many have begun to actively fight the most difficult battle there is in regards to maintaining a client base. That battle is boredom. One routine that is proven to work and has done so for thousands of years is resistance and body weight training. The kind of equipment a personal trainer needs to completely work out their client can fit in a backpack!

As most trainers commute between clients via bicycle, bus, or subway, this is a very common sense approach.

The Low-Down

The urban life-style can lead to long hours at work and many visits to the gym to make up for it. The need to visit a gym everyday can be expensive and the fact is that many people do not like to deal with large crowds. For those who can afford personal trainers in NYC there is an alternative to the gym scene. That alternative is the backpack workout.

Everything the trainer needs to give you a good workout is brought with them. Once the trainer has arrived on-scene they have many tools to help fight the workout boredom many people find themselves with.

One of the best tools they bring is a changeable location. A self-conscious client can choose to exercise in the park, the trainer’s personal location, even their own home. The fun part is that this location can change every day. There is no need to treat a workout like it was a part of your nine to five job. Personal trainers in NYC can take even the most sedentary of individual’s and turn them into a magnificent physical specimen. This can be done without going to the gym or expensive equipment.

What’s in the Bag?

Several items a personal trainer in NYC might carry in their backpack include resistance bands, ankle weights, folded mats, boxing gloves, jump rope, sliding discs, and inflatable balls. The weight of the backpack and contents itself might even be a main ingredient of the work out. Hiking is one of the best exercises available and with the added weight of a backpack it becomes that much more worthwhile for bone health. A solid hike while wearing a lightly weighted backpack provides resistance training, cardio, and strength training all at once. Hiking as little as ten minutes a day will drastically reduce the chances of breaking a bone through normal daily wear and tear.

In the end, the best thing about a personal trainer carrying a workout in a backpack is that it provides ample opportunity for the client, you, to move around the city and explore new things while getting in shape. No amount of riding a stationary bike with a TV-screen will ever compare to that.

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