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Aero Pilates Performer 295 – The Total Body Workout

For years, I have been a cardio buff. On any given day, I can be seen on my bicycle, in-line skates, or running shoes. However, that is about to change. After 30 some years of chronic cardio abuse through running, I decided that I needed to mix up my training. Mark Sisson, the founder of the Primal Blue Print suggests spending about 6 hours a week doing various cardio work out routines. Doing Pilates is a great way to mix up the work outs and do what fitness expert call shock treatment. I discovered Pilates reformer exercises that I can do at home and I am hooked!

If you’re reading this article, chances are you’re almost ready to plunk down a few hundred dollars for a Aero Pilates Reformer Machine. The Stamina Aero Pilates Pro reformer series of machines give you one of the most hard-core workouts that your money can buy. These incredible machines are safe, very efficient, comfortable, and easy-to-use. Most important, they give the results that you are looking for. The machines help you to burn fat, get a cardio workout, and build up your core muscle groups. I bet most people wish they could help control appetite. Sorry, that one is on you!

The reviews for the Aero Pilates are nothing short of rave. Most people admit that using a Pilates reformer machine is an intelligence choice for overall physical fitness. It is an all-encompassing use of the Pilates method. Stamina is the leader and most respected manufacture of reformers in the world. But don’t just take my word on it. Do your own homework and find out why it’s the best workout. Amazon is a great place to find reviews that are written by real people. You will find grammatical errors, spelling errors, and just an overall real excitement that only and and user could write. In my opinion, if the review is written perfectly, then it’s just a staged fake review.

I’m very partial to the Stamina pro performer 295. The big selling point for me is a cardio rebounder. Rebounding is well known among fitness buffs forgiven a great low-impact cardio workout. With the Stamina Aero Pilates performer you will be able to get your heart rate going as effectively as with the treadmill and at the same time work more muscle groups. Additionally, it’s very gentle on your joints, and since your lying on your back, the effect of gravity and the concussion it causes on your legs, spying, and hips is going to be minimized. This machine is really like a mini trampoline or rebounder-both which I’m very fond of.

The Pilates method focuses on using your entire body as a whole unit, not dividing it into separate parts like many bodybuilders do. This machine will work your entire body.

The design of the system is incredible. The performer features 3 heavy duty plastic cords that provide for levels of work of resistance. One of the resistance cords is the power cord for 40% more resistance. It has all true smooth ball bearing rollers that allow the platform to glide gently through the track frame. It has an adjustable padded head rest, adjustable hand and foot ropes and foam shoulder pads.

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Exercise Provides Us Protection From The Disease

It is said that a perfect mind resides in a perfect body. Yes, we know about the significance of daily exercise. It is very important to know how to consider the importance of exercise in the life. Routine exercise is the very valuable element to the slim and smart body. We cannot deny the significance of exercise and not to refuse how to useful for us. We should set the time for exercise early in the morning more than thirty to sixty minutes. Exercise specialists suggest a chart for all parts of the body to warm up. Simply, a common man knows the benefits of exercise including:

1. Provide the protection from the disease.

2. Reduce the heart attack chances.

3. Improve your stamina and building stronger muscle.

4. Protection from obesity and gives the confidence to succeed in all fields of life.

Daily exercise is so important against the dangerous disease like blood pressure, heart attack, obesity, diabetes, constipation and up the cholesterol level. All the above diseases are dangerous for health. Today’s man wants to know about the threat of life because of the disease. Every part of the body works in proper ways and provides a right line to maintain the muscles. When we take an exercise that calories burn in the body and turn into heat. It works as a fuel in the body. When our body does not burn the calories. As a result, we get the extra fat. It is the main cause of obesity. Obesity is causes of heart disease and diabetes. If we will not take exercise in timely and regular basis that we will be many parts of the disease.

Constipation is another harmful disease that is a cause of many diseases. We can say it is a mother of the disease. Obesity, heart disease, diabetes and raise the cholesterol level is all the causes of constipation. Those people who do not take exercise on a daily basis are suffering the fatal disease. Exercise is the only source to reduce the level of all harm of life.

Regular exercise builds your muscle and confidence will be very high in the eyes of the girls. You are a prominent person in any party due to an attractive sexy body. Your resistance level will be very high. You can achieve the target due to a confidence level.

I hope, you will have known about the importance of exercise and you will join the gym immediately. Daily exercise will be part of your life.

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How to Get Ready For a Bodybuilding Show

My Preparation for 2004 Bodybuilding Contests

Back in the day (1996-1999), I had it pretty easy getting ready for shows, much to the envy of those who knew me. I would “diet” by having only one Snickers a day and still be in great shape. I was winning my weight class in almost every show and taking a few overall titles as well. In 2000 and 2001, I had a wake up call at the Team Universe, finishing no better than 9th. Then in 2002, I had mild success in a couple of NPC shows, but still hadn’t achieved my 1990’s-level of conditioning. I was now in my thirties and figured my career was slowly winding down. After six months of mono in 2003, and no competitions, I realized that this year was going to be my swan song. With that mentality in mind, I picked two shows to prepare for-one in September and one in October-to go “gently into that good night”.

The first show would be the INBF Karen Miller Klassic in Youngstown, Ohio, on September 11. I started my pre-contest nutrition program 17 weeks out. The first month included a cheat meal once a week, which I still can get away with, as I tend to lose too much weight too fast (at least that’s my rationalization!). At 12 weeks out, here is my “diet”:

Meal 1

6 egg whites + 1 yolk

½ cup oatmeal

Meal 2

8 oz. red meat or 3 scoops protein powder

7 rice cakes

Meal 3

6-8 oz. wheat pasta

7 oz. chicken

Meal 4 (post-workout)

6 scoops recovery powder

Meal 5

8 oz. red meat or turkey

white or brown rice microwaveable bag

Meal 6

7 oz. chicken or 8 oz. red meat

Totals:

2975 calories

310 g-protein

335 g-carbs

41 g-fat

Now that I look back at this, I am surprised that I ate this bad (relatively speaking). However, I was still losing body fat, and continued this way for a while. Admittedly, my fast metabolism has always allowed me to get away with things most competitors cannot do. Not this time! I had met my match. Here is what my next phase looked like:

Meal 1

6 egg whites + 6 oz. red meat or 8 oz turkey or 8 oz chicken + 1-2 kiwi

Meal 2

2 scoops protein powder + 1 scoop BCAA

Meal 3

10 oz chicken or 10 oz turkey + 2-3 cups salad

Meal 4

same as 2

Meal 5

10 oz chicken or 10 oz turkey or 8 oz red meat + 2-3 cups salad

(Meal 6 when needed)

9 egg whites

OR

Hi Carb Meal (Mon & Thurs)

A typical day yielded around 1550 calories; 300 grams of protein; 37 grams of carbohydrates; 25 grams of fat (all values not including supplements). Well, it worked! I was getting leaner by the day and ended up at 5% bodyfat the week of the contest. The Friday before the show I weighed in at 184, and found out I was the only lightheavyweight! At least I won my class. I also ended up winning the overall. It had been several years since I had accomplished that feat. I was now ready for my next show: the Natural Northern USA in three weeks.

However, between shows, Suzanne, my wife, was going to be running a marathon….in Maui. Somehow, I had to figure out how to stay focused and disciplined for those ten days. It presented a dilemma as to how to help her and be there for her event, while still staying the course for my event. Everyday presented a new challenge. Even simple things like walking the beach would wear me out. I wasn’t much fun. She understood, though, and I will always remember the sacrifices she made on my behalf.

We arrived home with seven days to get ready for Cleveland. I was down to 4.5%, and had achieved the best shape of my life (at least as a lightheavy). I stayed on exactly the same diet between shows. I weighed in at 181, certainly at the bottom of the weight class, but was confident that I had prepared to the best of my ability.

At prejudging, I was sure I placed 3rd-5th based on callouts. It was one of the toughest classes I had ever competed against (and this was my 16th show!). To my sincere shock, I won the class by just a few points. The overall winner (Shiloe Steinmetz) certainly had me beat on pure muscle, but several judges told me that I had had the better physique (symmetry, aesthetics, conditioning), which made me feel good.

Some other key points:

o As mentioned above, my metabolism affords me to do very little, if any, cardio work. This year I did perform two days of either stair climbing, or sprint/plyometric work. I like this kind of activity, regardless of an upcoming bodybuilding show. It also granted me the exclusion of doing direct leg work with weights for most of the contest prep.

o I am not a proponent of dropping water, or sodium, before a contest. I drank 2.5 gallons of water each Friday before the show, as well as continued to salt my foods. The only change was the addition of potassium Wed-Sat. I lose water through sweating, not so much through dietary changes.

o My strength training also does not change until the very last week. My split looks like this:

o Day 1=back

o Day 2=hams/calves OR sprints/stairs

o Day 3=chest/biceps

o Day 4=abs/quads OR plyometrics/stairs

o Day 5=delts/traps/triceps

o My training philosophy is very instinctual, therefore, I never do the same workout twice in a row. In fact, I never plan any workout, other than the body part(s) I am going to perform that day.

o I train in a non-traditional, undulating periodization model. A once popular European model for Olympic athletes has migrated to the United States and has been applied to American athletes (although it has limited application to bodybuilders). There are numerous texts and articles for more details on this philosophy. I have tailored the different cycles found within periodized models to include variety within a workout as well as between workouts. With that said, it is unrealistic for me to outline a typical workout regimen, but this will give you some idea (upper body only).

Back

-¾ deadlifts 4 x 6

-Front pulldowns 3 x 12

-One arm high pulley row 3 x 10

-High Hammer row 3 x 20

Chest

-Incline barbell press 4 x 6

-Incline dumbbell press 3 x 10

-Hammer decline press 3 x 20

-Pec deck 3 x 12

Biceps

-Seated dumbbell curl 3 x 10

-One arm preacher curl 3 x 12

-Hammer curl 3 x 15

Shoulders

-Seated dumbbell press 4 x 8

-Seated dumbbell side raise 4 x 12

-Seated dumbbell rear fly 4 x 15

Traps

-Seated machine shrug 4 x 8

-Behind-the-back barbell shrug 3 x 15

Triceps

-Seated preacher curl 3 x 10

-Cable pushdown 3 x 12

-One-arm dumbbell extension 3 x 15

This is my off-season, as well as pre-contest, style of training. The only exception is that rest intervals decrease (i.e. 60-90 seconds) considerably during a pre-contest mode. I must re-iterate that the above is what I believe works for me. It has a loose base in scientific theory, but more than anything, it is grounded in anecdotal evidence.

This year has been a learning experience, just like every year since my first show in 1990! As I get older, and hopefully smarter, I enjoy the process, the learning, the challenge, much more than the outcome. It is nice to win, but that is only one night, and not up to me anyway. All the weeks leading up to the contest are in my control, and I cherish each small victory along the way.

I am undecided as to whether I will continue to compete. It is hard to just “turn it off”, and train for the hell of it! My goals now become more intrinsic-just to keep getting better, not necessarily bigger. By virtue of my achievements this year, I now have more questions than answers….

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An Introduction To Swimming

Swimming is one of the most popular recreational activities all over the world. Swimming is also a form of sport in several countries. Besides, the number of injuries associated with swimming is comparatively lesser than other sports. A lot of people frequently go to water parks, and lakes to enjoy swimming and other water sport activities.

People are becoming conscious about the various benefits of having a fit and a healthy body. Health and fitness experts always stress the importance of including swimming in their exercise regime. Swimming improves the blood circulation in the body and is a great workout for all the muscles. It is a form of low impact aerobic activity and increases strength and cardiovascular stamina. Apart from being a full body exercise, it is also a great way to relax and rejuvenate. A lot of people swim regularly to control their weight and improve body contours. In fact, swimming is considered as one of the greatest stress busters. Many people, who have the resources, prefer to have a swimming pool in their house.

Many people pursue swimming as a profession as well. There are people who work as lifeguards at swimming pools and beaches. They rescue people who are unable to swim or those who are facing problems while swimming. Some expert swimmers take up the job of a swimming coach to teach and guide new and amateur swimmers. They teach them the technique of swimming resistance and various swimming strokes. It is advisable for swimmers to wear appropriate swimming costume to reduce friction and facilitate unobstructed swimming.

As the human body gains buoyancy in water, the swimmers can float effortlessly. However, water offers more resistance than air. Various water-based activities include water aerobics, water therapy, and water toning. These activities are instrumental in enhancing metabolism and offers relief from the fatigue and exhaustion associated with routine life.

It is recommended for new swimmers to begin swimming under the guidance and training of a proficient swimming coach. It can be fatal to enter a swimming pool without having prior training.

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Insanity Verses P90X-Plyometric Workouts

Plyometrics. The word makes people in the know shudder. It also forms the basis of many different workouts, including most of the Insanity Workout and ‘the mother of all P90X Workouts’, as its creator states. Which of these two has the tougher plyometrics workout? Are they both effective? What are the differences? Read on to learn about plyometrics in both P90X and the Insanity Workout!

First off, what exactly is plyometrics? Most people just say that they’re ‘jumping workouts’, but that ain’t it, brother. Plyometrics can be any form of exercise whose goal is to produce fast, powerful movements by improving the functions of the nervous system. This can be anything from explosive jumping power to running faster, throwing farther, or punching harder. It is basically a means to improve how quickly and powerfully you can move. So jumping, yes. But so much more.

So let’s look at the P90X Plyometric workout first. Tony Horton claims that this is the workout that puts the ‘X’ in P90X, and coming in at 60 minutes, there’s a lot of truth to this statement. It consists of four or five main sets that are repeated twice, each set composed of about four exercises. They range from variations on the horizontal leap, to variations on squat jumps, to hopping on one foot to sports drills like shooting hoops. What’s excellent about them is that they last for an hour, yet never floor you (except for a couple of particularly tough exercises in the middle). You’re able to keep a consist level of intensity throughout, so that while you’re absolutely dead by the time you reach the 60 minute mark, you’re definitely able to hang in there throughout.

The Insanity Workout Plyometric Cardio Circuit is another story. Coming in at only 45 minutes, and with the main Plyo workout itself only about 20 of those, you would think it would be easier. You would be wrong. The workout starts with a brutal, 10 minute warm up (I regularly advise people to warm up before the ‘warm up’), goes through a long stretch, and then kicks off with the main workout, which is divided into four sets, reach repeated 3 times with no breaks. It kicks off with Suicide Drills, gets tougher with Football Drills, and then explode into a world of pain with the Basketball Drills (the words ‘In! Out!’ will haunt your darkest nightmares forevermore). The last set, Attacks, is only a series of punches and cross jacks, but the previous 17 minutes will have destroyed you, and made these incredibly tough.

So which is the tougher of the two? The award goes to the Insanity Plyometric Cardio Circuit. Shorter in duration, it almost qualifies as a High Intensity Interval Training program, coming just short of that killer intensity so that you’re able to keep going for all 20 minutes. As such it qualifies as Threshold training, and trust me, that’s punishing enough. The P90X is done at a lower intensity, but for a much longer time, so that those 60 minutes end up chewing you up even as you work your way through them. I would say that the P90X is more beginner friendly as a result, but is still an incredibly tough workout. And the Insanity Plyometric Cardio Circuit workout? It’s absolutely an insane workout.

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Eliminating Thigh Cellulite by Exercise

If you really want to eliminate cellulite from your thighs this summer then the only way you are going to achieve this is through exercise.

Many of you will be going to the gym and working out and seeing no results. You have been shown the exercises by your personal trainer and as far as you can see the problem are only getting worse.

It’s not your fault that you have been shown the wrong exercises and today I am going to share with you an exercise that can really help to get rid of that cottage cheese looking skin.

You need to strengthen and stretch the fibres between your muscles to build a solid platform to stop those fatty lumps pushing through and making your skin look bumpy, but you need a certain type of exercise.

You have probably been told to do leg extensions, bar squats and hamstring curls instead of synergistic muscle layer stimulation exercises. You probably know cellulite is simply body fat that has lost its grip between the muscles and the fibres and they are weak. This untrained tissues below our skin then causes the skin to pucker and we get those very unattractive lumps and bumps. Using synergistic muscle layer stimulation exercises will help to reattach and stretch the affected skin areas and this will results in an effective cellulite elimination treatment.

By working these muscles in a special way you will strengthen the fibres and those fatty deposits will no longer be able to push through resulting in smooth and toned skin.

So what sort of cellulite busting exercises are these?

One of the exercises is called a Bilateral Touch-Down

Firstly you need to be standing up for this.

• Take a step forward

• Lower your body until you feel comfortable

• Touch your hands on your shin just below your knee

• Then slowly pull yourself up back into the standing position

• Then walk forward again with the other leg and repeat

• Do 10 reps each side.

Make sure your knees don’t go forward over your toes and keep your foot flat on the ground.

If you find this too easy then again walk forward but this time, try and touch the floor in front of your foot. As your legs get stronger you will be able to put your hands flat on the floor, but if you can just manage to touch the floor with your finger tips that fine.

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Deadlift Specialization

Here’s a simple, but brutally hard and effective workout, used by the old-timers to build rock solid muscle and work on their deadlifting skills.

This specialization program has put 20-30 pounds of muscle on some people in just 6-8 weeks! That’s not b.s. hype, it’s a fact. One of them was an old-time lifter named Harold Ansorge.

Don’t be fooled by the routines simplicity. You must work damn hard with heavy poundages (whatever you define as heavy). Follow this to the letter for about 6-8 weeks and be prepared to buy bigger clothes.

Deadlift Specialization Program

Workout A
Deadlifts 10 x 3-5

Workout B
Deadlifts 3 x 5
Breathing Deadlifts 1 x 20

Notes: As you can see by the set/rep scheme you must lift heavy. Alternate the workouts, lifting every 3-5 days. Basically do this routine twice a week. If you haven’t recovered enough or feel wiped out, then train once a week, every five days. The breathing deadlifts are performed just like the squat version, except you place the bar on the floor, take three deep breaths, and then do another rep. Once again, rep, set bar on floor, three breaths and another rep until 20 are done. As always, get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Horizon Exercise Bike – A Good Investment Or a Waste of Money?

There are many positive reviews floating around about the most recent Horizon exercise bike models, but many are still hesitant to make a final decision and purchase one. If you are wondering how the top recumbent exercise bike models from this manufacturer really perform once you take them home, consider the following details on three of their top selling bikes.

The most basic model that caters to people who don’t want to spend a lot of money and aren’t interested in all the bells and whistles, is the Horizon RC-30 exercise bike. While it does not come with any of the advanced technological features that Horizon customers enjoy and in fact come to expect, it is does what it is designed to do extremely well. If you thought lower priced exercise equipment was all junk, it’s time to reconsider.

A larger sized LCD console displays various stats on your workout consistently and the frame has a nice step through design that eliminates having to climb over an awkward bar. It is extremely quiet easy to pedal, without any jerking or friction even through the most vigorous workouts. With eight resistance levels and 8 present workout programs, it will provide a wide variety of workouts.

For those who want a little more in terms of features, consider the Horizon RC-40 exercise bike. It has the same step through frame design, but the console is backlit in orange and has a built-in fan and speaker. Most MP3 players can easily be hooked in to play clearly while you workout.

This model includes more options as well, with ten resistance levels and fourteen preset workout programs.

Do you want even more? Then let’s look at the Horizon B701 exercise bike. This bike ups the ante to a great degree with an iPod docking station right on the front of the console. While your iPod charges you can control it right through the console and hear your selections through the built-in speakers. The large console still delivers consistent feedback on your workout.

There are two things about this option that some people do not like. First, it does not have the step through frame design so you will have to carefully maneuver over that bar to get on and off the seat. Second, there are only six exercise programs available. The highlight here is that it has a whopping 18 resistance levels, so those few exercise programs can be changed up with different intensities that way.

So which Horizon exercise bike looks the best to you? They are all extremely affordable for the features provided, so purchase in confidence.

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A Fun Running Workout? Try The Photo Scavenger Hunt – As an Individual Or With a Running Group!

What exactly is, “The Photo Scavenger Hunt?” Well, simply put, you run around your town finding different things to take pictures of. You set a specific amount of time to run, and take as many pictures you can find on your scavenger hunt list.

I am a cross country and track coach. Every season we do this workout as an easy run. We break the team up into groups of five to eight runners. Each group gets a disposable camera. The group then gets a list of items that they need to take a picture of. The only catch with taking a photo is your entire group, minus the camera person, must be in the photo. That way we know that every runner from each group was at each location.

This workout works for individuals too. Just grab the camera, get a list of things to take photos of, and head on out the door. Make sure you set a specific time limit, so you don’t waste time searching for one thing too long. The idea is to get as many things as possible in a short amount of time. It is almost like running a bunch of mixed distance intervals with short recovery.

Here is an example list of items that we used for the past seasons cross country photo scavenger hunt. They were given 45 minutes to try and get as many pictures of these items. Now some things are picked specifically for the distance they need to run to get them. Smarter groups will plan their route so they can cover the least amount of ground and maximize the number of pictures taken.

1. By a restaurant.

2. With a stranger.

3. By some water.

4. In the woods.

5. Help pump some gas.

6. By a church.

7. On some swings.

8. Doing your favorite stretch.

9. By the water tower.

10. By your favorite car.

11. Doing yard work.

12. Helping a citizen cross the road.

13. By the railroad tracks.

14. On the football field.

15. By an ugly car.

Now, some of these locations are more than one mile from where we start. If our runners planned ahead, they could make a complete loop of five miles and cover each item on the list. This makes for a nine minute mile pace. Now add in the fact that you have to stop for the picture. You end up with a fun, yet somewhat challenging workout.

I never saw a group of kids get so excited to run before I did this. They asked to do it every week. I told them that it is quite expensive for the whole team to do this. Our bill was just under $100 for eight disposable cameras and then development of the pictures.

So there you have it. A true “fun” run. I am going to develop one on my own for training this summer. The world seems a lot brighter and more exciting when you have to look for certain things. It makes running fun and fresh, even for an old running veteran like me. Try it out. I bet you’ll like it.

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7 Tips for Better Organizational Behavior Methods

Organizational Behavior Revealed

What is organizational behavior? How does it affect the management and the personnel? In this day and age, changes are happening very rapidly. The technological advances exist so fast that we don’t even feel it. These changes are either a benefit to some or a disadvantage to others. Leaders and managers alike are working hand in hand, to improve the company and strengthen the strategies for development. For them, the crucial thing is the action taken should be rational enough to bring forth productive work and amplified profit. They are also aimed at finding ways to cut expenses and improving the organizational behavior of the management itself. The organization must build better connections and be able to attain the goals and objectives. Changes are inevitable that is why the organization must plan out and be able to adapt to these transforms.

There may be some difficulties in making the adjustments but, in due time, it will work well depending on the problems and method used. Each organization has its own size and scope of activities. Therefore, the organizational behavior also varies. The social system greatly affects the whole system that is why it should be strengthened in such a way that oppositions should be prevented. Some new strategies and modifications may not be agreeable to all the members of the organization.

First and foremost, the leaders should make a way to improve the organizational culture. What is organizational culture? It is actually the structure of norms, ideas and goals which orders the behavior of the people in the group. So how is this attained? By appropriate motivation and effective management, the employees will be cooperative enough in attaining these goals and objectives. Always remember that this will significantly affect in the decision-making process and the possible results. The leaders should conduct seminar workshops or training camps to enhance the relationship between the workers in the organization. This will optimize their strategy-formation as well as develop their skills as a team. When an organization undergoes changes, the result may vary.

If the modifications are appropriate and suitable enough, the employees will easily adapt to the new strategy. But if it does not connive with the members, the changes may be the prime cause of conflict. When you are organized enough, real power is attained and success is highly expected. When an organization fails to observe proper organizational behavior, chances are, the company might fail. But with proper consultancy from the experts and through proper planning, the organization may reach heights. Changes in technology or organizational culture may happen but there is always a way to make ends meet. Leaders should set an example and should work hand in hand with his employees because the organizational culture needs cooperation of both sides.

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