Archive | Workout

Why You Shouldn’t Skip the Warm-Up and Stretching in Insanity Workout?

In this post I am going to describe two essential exercises in every Insanity workout, in which you should not underestimate its importance for your own safety first, and in order to perform the workouts in the most efficient way, they are the warm up and the cool down stretching.

Warm-up:

Put it this way, I am a 20 years old male, and while doing the exercise in the warm-up I checked my heart rate and it was 165 bpm (beats per minute) this is according to medical facts is about 85% of my total max heart rate, and believe it or not I was still in the warm-up phase, the real exercises did not even begin yet. During the real workouts itself, I took a lot of rests in the middle, but that is completely normal for anyone if he is doing the exercise for the first time, as the instructor (Shaun T) says.

The following bullets mention the plyometric cardio circuit warm up exercises, you do these exercises 3 times, no brakes in the middle, and make sure that you begin slowly, then each time you complete this interval you push yourself more, until you reached the 3rd interval when you push yourself to the maximum.

  • Jog
  • Jumping Jacks
  • Heisman’s
  • 123
  • Butt Kicks
  • High Knees
  • Mummy Kicks

After you have completed these 3 intervals, you should be pouring a lot of sweat, and that’s the main goal of the warm-up, is to prepare your muscles and lean them for the insane following exercises, in order to prevent injury. You can take now a sip of water for 30 seconds, but remember that you should not stop moving.

Cool Down stretching:

The second part in this brief post is the cool down stretching, many people overlook this part of the workout or don’t do it right, but I think it is a very essential exercise after the intense exercises you do in Insanity workout. It is medically advised that if you are doing some sort of intense exercise for a long period of time, it’s not good that after you finish that you immediately stop.

Many people think that stretching is only important before you do an exercise, but stretching should be done before and after the workout. Stretching is important to prevent cramps in your muscles, because after you exercise your muscles are very warm, and the muscles cannot immediately return to its normal temperature, it takes time, and in this time you should do some sort of soft exercise, and not just because stretching is an easy part of the workout that it should be skipped.

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Classical Conditioning: The Secret Behind Exercise Motivation

We all know how hard it can be sometimes to get off the couch and exercise.

Even the least creative of minds can come up with some excuse to avoid going for a run. Procrastination is a huge issue in fitness. But many people don’t realize how easy it can be to motivate yourself to go for a run.

What if you could trick your mind into thinking it actually wanted to exercise?

Using simple psychology, you can turn your mind into your very own personal trainer! For free.

Your mind used to be your biggest barrier to exercise – your body craved a run, but you talked yourself out of it. Now your mind can be your biggest motivator. How?

Classical conditioning.

Step one is to make a plan. Before you can even start to use psychological conditioning, you need to create a tangible workout schedule. Start with small, attainable goals – such as going for a run every other evening for a week.

You need to write your plan out as a list – and put it somewhere you’ll see every day. This constant reminder that you should be exercising is important to the concept of classical conditioning which we will try to implement into your exercise routine.

Next it’s time to apply the psychological phenomenon of classical conditioning.

Classical conditioning is a term given to the psychological effect of stimulus association. Perhaps you’ve heard of Pavlov’s dogs – who came to associate food with the sound of a bell, and eventually salivated merely at the bell. Classical conditioning requires a neutral stimulus to gradually become closely associated with a stimulus which causes some sort of reflex in the subject. Eventually the boundary between the stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.

So what’s the neutral stimulus in your exercise plan?

The act of going for a run.

In order to achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction from you – and begin associating it with the act of exercise.

For example: your favourite song. Go cold turkey on listening to your favourite song – unless you are exercising. Make sure that you do not hear the song at any other time. Look forward to listening to it while you run!

After a while, the same feelings you get NOW when you hear your favourite song will be associated with the act of exercise.

To run will be a treat – whether or not you listen to the song.

Although the stimulus of music is ideal for this sort of conditioning – because it is easy to control, and easy to associate with physical activity – you CAN experiment with other types of stimuli as well!

Maybe you have a favourite shirt that would be appropriate to run in. Maybe you can drink your favourite energy drink on your run.

Keep in mind that stimuli which are associated with physical activity WHILE you are completing the activity are the most effective. The more intense the connection with the actual activity, the more effective the classical conditioning will be. And, ultimately, the more you will love exercising!

Finally, realize that lack of motivation to exercise is something that everyone experiences.

But now you’re one of the few who know the secret to overcoming exercise procrastination.

And you can beat this laziness!

Now get out there and go for a run!

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Slim Body, Round Booty – How to Achieve This Body Aesthetic Through Workouts

If you are like most women, you probably wish you had a nice, slim body with a tight rounded booty. Often times when working out to lose weight and achieve a slim body, we end up losing all over and developing flat butt syndrome. Below I am going to describe some of the exercises that I use and you can use also to ensure that you’re burning fat while maintaining a beautiful booty!

1) My favorite workout that I have been performing for the past three years is stair-running. Since I started utilizing this workout my backside has never looked better! In order to do this workout first you need to find a staircase, I use one in my nearby college. Some other good places to find stairs include, office buildings, train stations, hotels or you can always use bleachers. To complete this workout run up the stairs alternating between running every step and every other step. For example the first time I run up I would hit every step, the second time up I’ll skip a step hitting only every other step. This will help achieve maximum booty lift. You can jog or walk on the way down for recovery. Do this workout for 20-30 minutes and you have yourself an amazing fat burning, butt shaping workout!

2) My favorite exercise that will sculpt your booty and torch calories is jumping lunges. Jumping lunges are great because you are getting a cardiovascular workout while at the same time you are doing resistance training. In order to perform jumping lunges, start in lunge position then jump up and switch legs landing back in lunge position with your opposite foot forward. Try for twenty repetitions at a time, then rest and repeat up to 10 times. You can also increase the difficulty and butt shaping potential by holding a weighted medicine ball above your head during this exercise.

3) Another great fat burning, backside building workout I would recommend is incline running. The best way to do this is to set a treadmill to 12-15% incline and alternate between running and walking. I prefer to do 1 minute of walking alternating with 1 minute of running for 20 minutes. If you have hills nearby you could also get the same benefits by performing hill repeats. Pick the steepest (with in reason) hill and sprint/run up then walk back down for recovery.

If you include these three workouts into your exercise routine you are on your way to burning fat and building a shapely backside!

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How to Plan a Barn Dance

Barn dances have become very popular for all kinds of events from wedding receptions through to corporate events, birthday parties and village fetes – even prom nights!. I believe their popularity is due to the fact that people of all ages enjoy these events equally. Here is my guide to planning and running a successful event.

The Venue

Barn dances rarely take place in barns, so there is no overpowering need to go and find a friendly farmer and get him to lend you his barn. In fact barns can make very poor venues (unless specifically prepared or designed for such events) as there are often no amenities such as toilets etc. They can also have a tenancy to get a little cold and they can be quite dusty when the dancers start to kick up the dust from the floor unless the barn has been meticulously swept and cleaned beforehand. It is sometimes better to pick a venue such as a village hall, school hall or a large hotel. If the barn dance is for a wedding then a room in the hotel where the wedding reception is being held is usually the norm. The band will also need room to set up their equipment. Ask them how much equipment they have and how much room they will need. You wouldn’t be able to get say a five piece band with a drum-kit onto a stage that is only designed for a duo. Always make sure that there is ample room for the dancers to dance. A barn dance will need a bigger dance floor than a disco. Ask the venue how large the dancing area is.

Choosing a band

Most barn dance bands have a website these days where you can hear snippets of their music or see videos of their live performances. Choose your band to suit the occasion and the likely taste of your guests. Remember that a barn dance band also has to be listened to as well as danced to.

Barn dance bands come in an array of different forms from the traditional accordion, guitar and fiddle arrangement to the more rock and roll type electric barn dance bands. Most bands will sing a song between the dances so that there is always some entertainment throughout the dance. The more rock and roll end of the bands will usually have a few rock and roll numbers for the end of the night and be able to “mix things up” a little to suit everyone.

When choosing a band it is true to say that you get what you pay for. Do not choose on cost alone. It may be better to pay more than you expected to get an evening that everyone remembers for all the right reasons and not the wrong ones. Nearly all barn dance bands come complete with a caller, but always remember to ask if this is the case. Make sure your bands equipment is PAT tested and the band has Public Liability Insurance. This is becoming obligatory in many venues and all barn dance bands should carry such insurance.

Catering

Most dances have some form of food for the guests. It can be a simple buffet, a hotpot or even a hog-roast at a larger event. The food break is usually planned to be about halfway in the proceedings. So if the dance started at 8pm then the buffet would start to be served around 9.30pm. Some venues insist you use their own caterers. Check on this beforehand.

You will also need a bar at your event. There are exceptions such as church socials etc where this is deemed inappropriate. Ask if the venue has a bar or whether you will have to bring one in to cover your event.

What happens during a barn dance?

The band will arrive in ample time to set up their equipment for the barn dance and do a preliminary sound check to make sure all is well. Although the dance may have been designated to commence at a certain time a band cannot perform if not enough people are there on time. This is something that always needs to be taken into consideration.

Before the evenings entertainment commences, the Caller will contact the organiser to do a final check on the start time, and the timing of any breaks etc. It is usual for the band to perform two separate period with a break in the middle.

During the dance your guests will be requiring a few rests between the dances.Most bands entertain with songs between the dance numbers to ensure that there are never any awkward silences. During the interval, between their first time of performance and the next, the band usually provides background music on their sound system. If not, then the venue can usually provide this for you.

If a buffet or hot food is to be served during the night, the interval is usually the best time for the refreshments. This is also often the time organisers to make any speeches or give any gifts or prizes.

Make sure your bands equipment is PAT tested and the band has Public Liability Insurance. This is becoming obligatory in many venues and all barn dance bands should carry such insurance.

When the performance commences, the Caller will invite the guests on to the dance floor and will “walk through” all the barn dance moves before the actual dance begins. Following commencement of the dance, the Caller will continue to call out the moves throughout the dance (so no one needs to have a good memory). And remember, mistakes only add to the fun and jollity!

Barn dances can be great fun for all ages. Enjoy planning your event!

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How to Get Six Pack Abs While You Sleep?

Yes, I have had my coffee today, and no, I am not on drugs! It’s true! You can build six pack abs while you sleep! Read on and let me show you how.

In order to get six pack abs, what is it that you are first going to have to do? That’s right, you are going to have to lose belly fat and of course, total body fat in order to have your six pack abs revealed. This is one of the greatest misconceptions when it comes to getting six pack abs….people thinking that all they have to do is crunches and voila, you got yourself a six pack! Wrong!

You have to lose belly fat first. Want to now how you can lose belly fat…even while you sleep, so that you can start having your six pack abs revealed? Drum roll please…..focus on building lean muscle and increase the intensity of your workouts.

When you build lean muscle and intensify your workouts, you will burn off a crap load of calories…and will continue to do so….even while you sleep!

The quickest way to build lean muscle and intensify a workout is by super setting your workouts. This would be you switching between two different workouts simultaneously until 3-4 sets are done. For example, if you are working out your arms, you would do one set of dumbbell curls, then without resting switch over and do triceps pull downs, and repeat this cycle until 3-4 sets are done for each workout.

By doing this, you are basically combining both cardio and weight training in one. Trust me, your heart rate will be running on full speed and you will be sweating your butt off! With doing this type of workout, you will increase your metabolism, burn off fat faster, and burn calories even while you sleep. The end result, a low body fat percentage, and your six pack abs will begin to show!

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Exercises and Workouts – Three Tips To Help You Lift More Weight In The Gym

Trying to get stronger? Are you working towards the goal of improving your strength? It is a realistic goal if you hope to enhance your health, functional fitness, and even improve your body composition. When you build strength, chances are you are also building lean muscle mass and as a result of that, you will notice an improvement in your overall metabolic rate. An increase in your metabolic weight certainly makes becoming lean or staying lean easier.

So what can you do to help increase the amount of weight you are lifting? How can you pack more plates onto the bar? Let us look at three tips to help you lift more weight in every workout session…

1. Back Off. As weird as it may sound, sometimes the best way to lift more weight is to back off how much you are lifting. If you are currently lifting maximally but using poor form, make no mistake about it, this will influence your ability to make strength gains. You need to be using good form to target the muscles correctly and see ideal results.

Try lifting a bit less, using proper form, and then watch the strength progression happen naturally.

2. Switch Up Your Exercises. Moving along, it is also important you switch up your exercises now and then. Do not get stuck in the rut of doing the same old routine over and over again. Do that, and you will be plateauing faster than you ever thought possible.

Try a new exercise. It doesn’t have to be a significant change to get results – it just needs to be something a little different.

3. Get A Spotter. Finally, consider getting yourself a spotter. Having someone there to help you push as much as you need to as you do each set, can be an excellent way to help give you the confidence you need to challenge yourself.

Often when we are lifting alone, we will not push that extra mile but when someone is there cheering us on, let us just say you would be surprised what you can do. Plus, this can also help you push out more reps even with assistance, which will also give you practice working in a state of fatigue and lead to greater overall strength progression.

So keep these tips in mind and make sure you apply them to your program. You will be feeling stronger before you know it.

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What Are the Benefits of Using the Treadclimber?

The treadclimber is a versatile piece of gym equipment that has the ability to combine the benefits of the stair stepper machine and a treadmill. It is a great choice if you are looking to introduce some cardio activity to the existing strength training workout. Here are several benefits of using the treadclimber machine:

Cardiovascular

The treadclimber is a great option to increase the daily cardio activity. Even a moderately active session of 30-60 minutes per day has the potential to help lower the risk of heart disease, increase the ability to burn calories, make an improvement in good cholesterol (HDL) levels and lower the blood pressure. Overall, the cardio benefits of this machine are regarded as its major strength.

Muscle Tone

The legs perform a constant stair-stepping action while using this piece of equipment which can play a significant role in toning the muscles in the legs. The treadclimber provides a movement that is quite similar to walking up stairs or uphill. This can benefit the major muscle groups such as the hamstrings, glutes, quadriceps and calves.

Weight Loss

A consistent workout plan that makes use of the treadclimber is certain to help in your attempt to lose weight. For instance, a 25-30 minute workout at a speed of 3 miles per hour has the potential to burn about 315 calories. By losing weight at this pace it is possible to drop nearly 1 pound of body fat per 9-10 days of working out.

The treadclimber is more efficient at burning calories than the stair climber and treadmill. It is believed the treadclimber can burn up to 3-1/2 times more calories than a treadmill and nearly 35% more than using a stair climber.

Versatile use

Similar to the star climber, elliptical machine and treadmill, the treadclimber makes it possible to increase the level of intensity or difficulty. This makes it much easier to exercise at a comfortable level when first starting out, and later increase the difficulty level when the body gets used to the workout. By increasing the intensity it is possible to avoid a plateau and make sure your body gets the most out of each and every workout.

Are there any negatives

In addition to the many positives of using the treadclimber, there are also a few issues that may limit its usage for some people. For instance, it isn’t designed to be run on and therefore the pace may be too slow for some. Also, the weight limit on these machines is generally limited to about 300 pounds.

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Want A Bigger Penis? 3 Deceptive Tricks To Make Your Penis Appear Bigger To Her During Sex!

Women have always denied how importantly they regard the size of a man’s penis size when it comes to sex. But the truth according to surveys done on women is that the male organ’s size is indeed a critical factor which determines how well a man can satisfy her desires in bed.

It is no surprise why most men are concerned over how well-endowed they are. Some men even go as far as getting their male organ surgically enlarged to improve their “masculinity” in front of their lovers.

But in reality, there is no need for you to spend a fortune on having a surgery done to increase your penis size. There are far easier ways for you to have a more prominent-looking manhood.

Here are 3 very simple but clever tricks that will help you get a bigger-looking (and definitely visually stimulating) penis!

a) Trim down the forest

One of the first steps you should take to make your penis appear bigger in size is to give your pubic hair a good trimming down. Make sure you use a safe pair of scissors, preferably with a blunt end, to give your pubic area a haircut.

Trimming down your pubic hair is not just a way to make your manhood appear neater and more visually stimulating. By lessening the amount of hair around your penis, you would also expose more of it to make it look bigger in size than before!

b) Get a good workout

If you are a little on the heavy side, get started on some simple workouts to shed some weight. Exercising to get rid of that extra pouch you have in front helps to expose more of your penis, giving it a few good extra inches of size.

Exercising works for you in two ways. Not only will it eventually give you a bigger penis size, but will also leave you looking fitter and trimmer, and definitely more sexually attractive to women in bed!

c) Go hot in the shower

Another very sneaky trick you can use to give you that extra size just before having sex is to hit the shower and turn the water to HOT. Yes, a long hot shower will help to expand the blood vessels in the male organ and draw more blood into them, making your penis expand in size!

Give these 3 tricks a try from today. I can assure you that it is much safer to start trimming your bush, losing weight, and go for a long hot shower, than to suffer through an expensive and painful surgical procedure to make your penis bigger.

Want A Permanent Solution For A Bigger Penis Size?

But what if you want a bigger penis for good? You most definitely do not want to spend the rest of your life hitting the hot shower just before having sex, just to get a bigger manhood size.

If it is a permanently bigger penis that you want, why not start doing some exercises to it!

Exercising the male organ helps to increase the capacity in which it stores blood in its blood vessels. By allowing more blood to enter your penis’ blood vessels, your penile tissues are forced to expand even more, giving your penis a natural increase in size.

It really is not difficult to do these exercises to make your penis bigger. All you need are your hands as tools to perform the exercise routines, and just a few minutes of free time each day.

No, penis exercising will not instantly make you better endowed down there. It will not magically add 3 or 4 inches to your penis size and make you a beast in bed.

But with just a few weeks of simple exercising, you should be able to get a bigger penis size that remains for good!

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The Ultimate Lose Belly Fat Workout For a Smoking Hot Body For Summer

So, you’ve got your sneakers laced up and you’re ready to burn a massive amount of calories and shrink your fat cells. That’s an awesome feeling to be on the verge of making a difference for your health, but do you know what to do to get the best results from your efforts. If not, give the ultimate lose belly fat workout a shot.

The ultimate lose belly fat workout requires you to select a few different cardio exercises as well as a few strength exercises and combine them in circuits. You can use any exercises you like, but consider some on the following lists to get you started.

Cardio

* Step up and down on a step or bottom stair for a minute

* 30 jumping jacks

* Jog in place for a minute

* Raise knees and tap with opposite hand, rotating for a minute

Strength

* Crunches

* Full sit ups

* Various dumbbell moves

* Push ups

* Bench dips on a chair

There are many other exercises that can be used in both of these categories. You can find them easily by doing a search online for additional moves.

To complete the ultimate lose belly fat workout, simply pick one cardio move and several strength moves to form a circuit. Do one set of each exercise in the circuit with no pause in between. The point is to get your heart rate up and go straight from one exercise to the other. Ideally, make up three or four circuits with four or five exercises in each.

By combining strength exercises with a cardio move you will keep your heart rate higher than just lifting weights alone. The result will be a higher calorie burn which forces your body to dip into stored fat reserves, given you are eating less than you are burning throughout the day.

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Increase Penis Size Naturally – How the Towel Hang Can Make Your Penis Bigger, Thicker & Stronger!

If you are looking for exercises to make your penis bigger, then you have just stumbled across a goldmine! There are a wide variety of exercises that can naturally increase the size of your penis. However, in this article I would have introduced you to the 3 easy steps of "Towel Hangs", which will not only make your penis bigger, but far stronger and thicker too!

1) This is one penis enhancement exercise that does NOT require lubrication. In actual fact you are not even going to use your hands for this exercise once you massaged yourself into a full blown erection. Sit down on the edge of a chair or the toilet seat.

2) Place a small towel or cloth over the top of your erect penis. The idea is to tense your penis and PC muscle in order to lift the towel a little. Then relax and allow your penis and towel to gently drop down to their starting position.

3) When you initially start using this penis exercise aim for 25-50 repetitions. You can gradually increase your reps as your member gets stronger. You can also try this exercise with a larger or wet towel to make it harder. If ever you feel any pain while performing towel hangs, stop immediately.

Towel hangs have 2 major benefits. Firstly, the majority of us guys have "untrained" penises. If you think about it, we never exercise our man in any way apart from during sexual curiosity or masturbation. Therefore, it would be right to believe that all guys have hugely underdeveloped and extremely weak penalties. Imagine if you never practiced your body and stayed in bed all day, every day! Sorry to tell you guys, but this is exactly what you have done to your manhood over the course of many years!

So initially you should notice that towel hangs will improve the strength and appearance of your penis. Your member should look far more muscular, you may even notice more more veins than usual. Your penis may even feel heavier. The increased amount of blood flow that has passed through your penis will stretch and extend the ligaments and tissues. This will eventually make your penis bigger. Just by performing towel hangs alone many men have reported gains of half an inch in length and girth of their penis within a relatively short space of time!

Secondly, your sexual stamina should improve dramatically. You are mainly exercising the PC muscle during towel hangs. This is the exact same muscle that you squeeze to stop yourself from urinating. As this muscle becomes stronger you will find your ability to stop yourself from ejaculating has increased astronomically!

So if you want to make your penis bigger and stronger and improve your sexual performance no end, then guys I suggest you start using towel hangs!

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