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Ab Strength Guide Review – Dr Kareem Samhouri’s Belly Fat Loss Plan

Getting flat abs is something nearly everyone desires but it is not the easy thing that it’s made out to be. The Ab Strength Guide is a program of Dr. Kareem Samhouri which promises to help you achieve just that: less belly fat, flatter and stronger abs, a lean body.

Before I talk about what this program offers and whether or not it can work for you, I want to talk a bit about Kareem Samhouri. He’s unlike other fitness experts because he’s not just a trainer. He’s a Doctor of Physical Therapy from the University of Miami and he’s an expert on joint health, metabolic workouts, and fat loss. This is quite a list of credentials. He is surely an expert of the highest caliber and has tons of health and fitness knowledge.

That being said, let’s see what the Ab Strength Guide is and discover whether it is a way to get flat abs.

Ab Strength Guide is made up of 5 main workout sections. Each of the workouts is shown in video tutorials by Dr Samhouri himself as he shows you how to do each and every exercise in the program in perfect form. The purpose is to train your entire body in a balanced way and produce an accelerated fat burning and a faster metabolism, capable of melting more fat during your workouts and after them.

The 5 workouts all require minimal equipment and a little time to perform as they are all highly intensive. You will need to train hard to get the kind of results you want with this program. It is the only way to really get flat abs.

The 5 workouts are called:

  • Fast and functional abs
  • The secret to sculpting abs (full body training in high intensity)
  • Unstable surface training for abs (This works your core especially well)
  • Speed training
  • Bodyweight workouts for faster fat loss

If you’re expecting someone to teach you how to do sit-ups and crunches in a better way, this isn’t the program for you. Dr Samhouri takes a much more general approach than that. If you want to get a complete lean body and you’re willing to work hard for it, than the Ab Strength Guide can prove to be an excellent program for you. You will need to have dedication to make the most of it but the results may be worth all the effort.

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Gym Workout Bodybuilding Tips

Gym workout programs can vary dramatically from bodybuilder to bodybuilder. One gym bodybuilding workout for one bodybuilding enthusiast can deliver outstanding results while another gym workout can be a disappointment for another bodybuilder.

After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.

All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.

8 Gym Bodybuilding Workout Tips

1. Have a clear weight training routine purpose.

Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.

2. Be in a “warrior” high intensity weight training state of mind.

It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.

Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.

In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.

3. Focus on effective pre- gym workout bodybuilding nutrition.

Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.

Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.

Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.

4. Did you bring your bodybuilding workout log to your gym workout?

One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don’t track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.

5. Gym workouts are for training, not socializing.

Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don’t allow distractions. Focus on conquering that near impossible, muscle growth repetition.

6. Use only proven bodybuilding program principles.

Don’t listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.

7. Avoid Overtraining.

Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.

Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.

Also, make sure your body has fully recovered from the previous gym workout before you train again.

8. Begin the recovery process with optimal bodybuilding nutrition.

You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.

These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.

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Workout Tips For Building Muscle Fast

A sad fact – most people you see at your gym will never increase muscle size. They are deceiving themselves if they think all they need to do is to exercise till they feel “the pump”. They will never build muscle fast.

All the research and experts agree you must progressively lift heavier and heavier weights with good form for building muscle fast. If you find you can’t increase the weight on a week by week basis or your body stops responding then change the exercises for that muscle group for a month or two.

The other big mistake people make is to train their stronger parts. This results in imbalance and possible injuries. Work more on your weak areas – your physique will look better as well.

Here are some exercises you should include in your exercise plan in order to build muscle fast.

Building Back Muscles

Your Lats. give you the cool looking v-shape back. Beginners should start with lat pull-downs and seated pulley rows. Leading to overhand grip pull-ups and bent-over cable rows.

Building Leg Muscles

A lot of guys don’t work their legs out enough. You must have a solid foundation even for the big muscle up top. Beginners should start with the leg press machine and leg curl machine leading into barbell squats, lunges and dead-lifts.

Building Chest Muscles

Research has shown that “flies” will build chest muscle faster than any other exercise, even faster than the staple bench press. The reason is that “flies” isolate the pectoral muscles. Suggested exercises included Pec-deck, cross over cable and flat dumbbell flies at multi-angles (incline & decline)

Building Arm Muscles Fast

Good form is important when building arm muscles. I am sure you have seen guys in the gym using more of their back that their arms when doing barbell biceps curls. Start with bicep curls and triceps pull-downs, move into dumbbell curls and French over head presses. When you stop advancing move onto preacher curls and seated dumbbell curls at various incline levels. Perform close-grip bench press (for the triceps).

Building Shoulder Muscles

Our shoulder muscles have an enormous range of motion as a result the underlying structure is very delicate and open to injury such as tears and joint problems. Always consider safety over strength. As a beginner start with cable upright pulls and the shoulder press machine, build up into barbell and dumbbell seated presses and lateral raises. Take care with lateral raises – start with light weights to warm up.

Building Abdominal Muscles Fast

You may be surprised but it’s a fact that we all have fantastic abdominal muscles – they are just covered by layers of fat. So the only way ever to see them is to do aerobic exercise and watch your calorie intake. Abdominals are very important in getting your center of balance and when lifting weight they are your core. To build definition use crunches, supermans and pelvic tilts.

Well I hope that has given you some ideas on some exercises to shock those muscles into submission. Include the previous exercises in your muscle training routine and you will soon be building muscle fast.

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Weight Loss Exercise Plan: The After Pregnancy 300 Workout

Any weight loss exercise plan is great for you to burn fat after pregnancy. I have a 300 workout plan that can help you shred calories and lose weight fast.

The 300 workout plan is based on a workout that the actors did for the movie, 300. In that movie, the actors got very defined muscles and lost any sight of belly flab.

This workout is a set of 6 exercises with 50 repetitions of each exercise. The total number of repetitions equals 300, hence the name of the workout.

The After Pregnancy 300 Workout

1. Rows with resistance bands on exercise ball – 50 reps

2. Wall squats with exercise ball – 50 reps

3. Dumbbell chest press on exercise ball – 50 reps

4. Alternating Arm and leg raises in cat position – 50 reps

5. Dumbbell shoulder press on exercise ball – 50 reps

6. Sit ups on exercise ball – 50 reps

Rules of Thumb

The idea is to get the workout done using the best form in as little time as you can. This workout plan is one of the best exercises for weight loss.

You want to rest as little as possible between each exercise. If you can finish the entire workout in 30 minutes, great. If you can do it in 20 minutes, awesome.

Make it a game with yourself. You’re challenging your body to build muscle to burn fat. You’re stripping away the fat that covered your slim body all those pregnancy months.

Aim to do this workout 3 times a week. On your off days, you can incorporate walking or running to lose weight.

General Guidelines

Listen to your body. If something is hurting, stop immediately and seek medical attention. You don’t want to injure yourself and sideline your body for a few weeks.

Start the workout easy, and be careful to not give your body too much stress. Gradually, build up the intensity by decreasing your time or increasing the resistance.

Strength training is an important component to any weight loss exercise plan. When you build muscles, you increase your metabolism. When you increase your metabolism, you burn more calories. This is the road to losing weight after pregnancy.

Increase the amount of energy you expend over the amount of energy (food) you take in. And remember, that nutrition is the other component to weight loss. Don’t think that all this exercise can afford you a high calorie reward after your workout. The calorie deficit is the way back to your skinny self.

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Guide To Body Building, Muscle Building And Workout Supplements

With all the hype in today’s market for new supplements promising quick, “fast and easy weight loss”, “get pumped in no time”, it’s easy to understand why the average consumer would get lost and easily con’d.

There are supplements that truly work and also tons more that don’t do jack! The right supplements can definitely help you achieve your health and fitness goal. Whether you want to truly increase fat-loss acceleration or increase muscle mass, there are systems in place for achieving these simple goals.

Let’s start with. . .


Most people get the wrong idea that protein alone will build muscle-this can’t be further from the truth. Muscles need to be physically worked first, protein supplementation is effective during workouts and also afterwards, for feeding and rebuilding muscles.

Protein synthesis is important for rebuilding tissue, developing the hormones and enzymes which are responsible for healthy bones, blood and skin. Protein will only build muscle when used in conjunction with weight lifting.


It is recommended one gram of protein per each pound of body weight. There are a few exceptional shakes nowadays that really utilize protein synthesis.

Try to take your protein shake before your workout to help feed your muscles during as well as rebuilding the muscles post workout.


So what is all the creatine hype? Creatine has been widely debated but has not been studied equally. Creatine provides energy to your muscles and is usually obtained in your diet by meat, poultry or fish products. Creatine increases performance and also strength in weight-lifting.

Creatine can cause dehydration, so be advised to increase your water intake!


The proper dosage is not generally/widely known. I would highly recommend following the dosage on the labels of popular products.


HGH (Human Growth Hormone)’s are becoming widely popular amongst weight-lifters these days. The hormone is released naturally from your body by the pituitary glands. HGH delivers body functions such as development/repair of muscles and increasing energy.

The effectiveness are still widely unproven, but yet there are many individuals who swear by hormone therapy.

Moderation is key with this component. HGH therapy involves mainly injections, pills (both herbal and synthetic)


Another high quality amino acid that is produced naturally by the body. This amino acid delivers the glucose that gives the body energy and also helps maintain muscle mass and aid in recovery post workout. There are plenty of Olympic athletes who swear by glutamine as their source of energy and repair when they have overworked their muscles.

Recommended dosage is between 5 grams after an intensive workout and then another 5 grams an hour afterwards. It is recommended not to ingest more than 25 grams daily(unless your a SUPER athlete kickin’ it in the gym every single day for 4+hours)!

and finally. . .


Protein that has been ingested eventually breaks down into amino acids , which develops your body’s enzymes and digestion. This acid also helps greatly with muscle tissue repair post workout and while you are asleep.

Essential amino acids can only be obtained from food sources, whereas non-essential amino acids occur naturally in your body.

How to take amino acids? One gram of powder three times daily is sufficient enough. It is best to take 10 minutes before a workout or immediately after a workout to help repair and feed tissue.

The best amino acids are leucine, valine and isoleucine(all of which promotes muscle growth and development) and glutamine in it’s most raw form will give a quick burst of energy.

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Skinny Guy Workout – Workout Plan For Skinny Guys to Build Insane Muscle Mass

If you’re a skinny guy and are looking to pack on some pounds of rock hard muscle mass, then you’re going to need a good skinny guy workout plan, and stick to it.

Why “Skinny Genes” Are Your Best Friend

If you’re anything like me, then you’ve probably cursed your “skinny genes” on more than one occasion – especially if you listen to any of the usual rubbish that is spouted in most gyms about “skinny genes” being your obstacle to muscle gain.

Well, that’s really a load you know what. While genes do play a part in natural body type, size and propensity to build muscle, they should not stand in your way to gaining muscle mass. In fact, I discovered that they can even be your friend.


Well, the advantage of being a skinny guy is that it only takes a small increase of muscle mass to look really impressive, since our body fat percentage is usually low by nature. This means that it is very easy for us to get ripped, and get the admiring looks on the beach and in the gym. This alone will give you the confidence and motivation to continue to make gains with your skinny guy workout plan.

In a good skinny guy workout plan, there are 3 major things that you must perform and make part of your routine. These are:

Skinny Guy Workout Part 1 – Eat BIG

Skinny guys and hardgainers struggle to gain mass in their workouts usually because they don’t eat enough, or they eat at the wrong times.

According to most nutritionists the average male should consume around 2,000-2,500 calories per day to stay healthy. However, this is simply not enough for a skinny guy workout.

Most bodybuilding experts recommend a daily intake of around 3,500 calories for the skinny guy hardgainer in order to create significant muscle mass gains.

Split over 6 meals per day an example skinny guy workout diet plan would be as follows:

Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast

Mid-morning snack: 1 protein shake (30gms), 1 orange

Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.

Mid Afternoon snack: 1 protein shake (30gms)

Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables

Before Bed: 1 protein shake (30gms)

Skinny Guy Workout Part 2 – Weight Train

Weight training is the second integral part of a skinny guy workout plan. Without it, you can forget gaining any muscle mass.

The secret to a weight training for skinny guys and hardgainers is to focus on 3 all-body workouts per week, for 45minutes-1 hour at a time and make sure you keep the intensity up throughout.

The best way to train in a skinny guy workout is a system known as high-intensity low-volume training – whereby you lift heavy loads for small numbers of repetitions, rather than light loads and many reps.

Use the following skinny workout routine 3 times per week (never train two days in a row):

Squats 1-3 sets of 8-12 reps

Bench Press 1-3 sets of 8-12 reps

Bent Over Rows 1-3 sets of 8-12 reps

Bicep Curls 1-3 sets of 8-12 reps

Lying Tricep Extensions 1-3 sets of 8-12 reps

Calf Raise 1-3 sets of 8-12 reps

Skinny Guy Workout Part 3 – Sleep Well

The most underrated aspect of any skinny guy workout – sleep and rest. Without you’re simply depriving your body of the time to repair itself.


Muscles are made in bed, not in the gym

When we reach a state of deep sleep (after REM stage) our bodies produce a natural growth hormone (GH) which is anabolic in nature (i.e. it helps to build muscle, repair tissue, increase bone density, and improve our immune system). While it is often secreted throughout the day, the largest and most effective secretion happens about an hour after the onset of sleep.

In short, getting a good 8 hours of quality sleep per night is essential for skinny guys to maximize their efforts in the gym and in the kitchen, and should be an essential part of your skinny guy workout.

Avoid caffeine and exercise before bed, and drink a natural herbal tea to relax like chamomile. Some people eat bananas before bed to help aid their sleep. Do whatever works for you.

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Easy Workout Tips for Beginners

Are you a beginner and want some easy tips to workout?

If so, let me tell you, it takes lot of dedication, willpower and patience. Along with this, you also require a lifelong commitment of time and effort. Here are a few easy tips which would help you to workout easily.

o Have high quality shoes- And avoid your self from getting hurt.

o Make sure that you are wearing comfortable clothing.

o Consult a doctor- If you have any medical conditions, injuries, illness, diabetes, hypertension or any Heart Illness, its better to check up with your doctor before you start lifting weights.

o Start of slowly- Doing too many exercises too early can lead you to unexpected injuries. So make it a habit to start gently with a simple exercise and gradually increase the amount you do.

o Plan your diet- The most essential thing while starting a fitness program is food. Try to understand how different kinds of food can affect you in different ways. I mean to say, understand what happens to you when you consume one bowl of chicken compared to a bowl of raw veggie.

o Choose a right gym which is well equipped and hygienic.

o Find a good trainer who can motivate you to work hard.

o Exercises alone won’t work- To be fit you need to follow a good diet. The combination of a healthy diet and exercise are very essential to be fit.

o No workout when you are tired- Do not workout when you are exhausted or when you are in pain. Give your body enough time to relax or you will end up damaging your muscles.

o Warming Up- Warm-ups are nothing but walking, jumping around, dancing and some stretches. Stretches include calf stretches, Achilles stretches, leg extensions, hip stretches, quad stretches etc. These are just to put you in good mood. Every exercise activity requires warming up. This allows your muscles to “wake up” and start receiving the blood they require and avoid injury.

o Weight lifting- If you are not sure of how to start with weight lifting program then it is better to have a personal trainer who is there to tell you what to do and what not to.

o Start lifting weight slowly- Don’t get carried away during your first session and do lots of reps with heavy weights. You should choose a weight that you are comfortable with, and at the same time you should feel that your muscle is working. This is very important for beginners or you’ll end up breaking your bones.

o Focus- To ensure that what you are doing is good, you must always focus. And the most important point that you should keep in mind is not to hold your breath. No matter what kind of exercise you are doing, you need to breathe freely and fully as your muscles need great amount of oxygen.

The benefits of a good workout are well-known and numerous. Unless you are certain of the payback of fitness and the risks of unfitness, you will not succeed.

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5 Quick and Easy Tips to Create a Workout Plan For Beginners

Looking for a workout plan for beginners? Creating your own beginner’s fitness program is something that could benefit your overall physical health. Most people have been able to lose lots of weight by creating their own program and sticking with it… and at the same time, they have been able to build up lean muscles to get that beach body they’ve always wanted!

I have listed some basic tips and advice for a workout plan for beginners. With these, you should be able to start up your own program and stick to it for good!

1. Begin a Daily Routine – The first step, which is the most important, is to get into the habit of weight lifting or exercising daily. You should be exercising at around the same time each day so that your body gets used to it. Experts recommend that you exercise very early in the day (such as when you wake up). Why is this better than later in the day? Because when you wake up, you won’t face any distractions at all. If you tell yourself that you will exercise in the evening, distractions in your life could appear and cause you to skip out on a session.

Eventually exercising will just be another part of your morning routine – get up, brush your teeth, change your clothes, eat, and then exercise! You must get into the habit if you’re really serious about this!

2. Start Out Slowly – As part of a workout plan for beginners, you must remember to begin your first few sessions slowly! Don’t try to do an intense workout immediately on your first day (especially if you’ve been inactive for a while). Most beginners try to create intense workout sessions in the first few days. The end result is that they feel sick and demotivated, so they drop their program.

Take your time, and don’t feel like you should be competing with others in the gym. Eventually you’ll be able to do tougher workouts when you can work at your own pace.

3. Weights for Muscles – If your goal is to lose weight, then building muscles is definitely the way to go (for both males and females). Compared to cardio, muscle building has more potential. For every pound of muscle you have, you’ll burn 50 calories each day. So if you have 100 pounds of muscle, you’ll easily burn 2,500 calories per day!

I recommend that you use free weights and equipment to build up each muscle in your body. Find the weak spots in your body and work them out to strengthen them!’

You should be lifting weights every other day, while targeting one section of your body each day. For example, on Monday, you should train all of the muscles in your legs. Then on Wednesday, work on your arms and chest. By the time Friday rolls around, you may want to work on your abs and any other muscles you may have missed. You may even want to work on your legs again. Then the process begins all over again on Sunday… you get the idea.

4. Cardio – I DID say that weight lifting is better for losing weight, BUT in a workout plan for beginners, you shouldn’t get rid of cardio completely. In fact, it’s almost necessary. You should be lifting weights every other day; in between your weight lifting days, you should be doing cardio. For the older audience, cardio is great because it places less stress on your body compared to lifting weights… for younger people, it’s important to do cardio to improve your stamina.

5. Switch up your workout routine – In a workout plan for beginners, remember to keep variety in your workout to prevent you from getting bored. If you get bored, then you’re more likely to drop your Workout Plan! If you’re weight lifting, use different machines or free weights. If you’re doing cardio, you can switch it up between jogging, swimming, and many other cardio equipment such as rowing machines, elliptical machines, and stationary bikes. All of these can be found in gyms, so take advantage of them! Each of them have their own benefits, but the most important thing is to ENJOY your workout, not get bored!

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Workout Plans – The Beginners Guide

As odd as this may sound, exercise, building muscle, becoming toned are just as easy as becoming over weight. I know what you’re thinking; this guy is out of his mind! Let’s think about it for a second we all know that exercise will eventually sculpt your body the way you desire through a lot of work and a set routine. What a lot of us don’t know is getting fat is just as much work and training. The difference is while you’re sculpting your body to be round it doesn’t actually feel as if you’re putting any effort in but each time you lift that fork to your mouth or drink a soda you are training your body. If you actually think about it in terms of the comparison, it’s just as easy to build a body builders body as it is to build an obese persons body. Your state of mind is the only thing holding you back. Today we are going to change your mind set, eliminate all those excuses and start you on a path to success.

Step1. Overcoming Obstacles

The first step we must cover is how to over come the obstacles. This is extremely important because this where the excuses come in. Before starting any exercise program you need to address all the reasons that would stop you from starting and continuing.

I’m too busy or don’t have enough time: This is probably the most common excuse people use. If you are truly ready to start an exercise program then you have to want it. I will say it again you HAVE TO WANT IT! This excuse is all about priorities, if you want it bad enough you will find the free time.

I don’t have access to fitness equipment: In most cases you don’t need fitness equipment to get in shape and tone your body. Sit ups, crunches, pushups, squats, walking, running are just a few options you can almost do anywhere or in the privacy of your own home; especially walking. Any of these options are better than sitting and thinking about doing the exercise but never actually accomplishing it.

I’m too overweight for exercise: If you are that overweight simple activities to start will be best. Walking is the key element to any exercise program. If you’re unable to start a more physical routine go out and walk as far as you can. Start tracking your distance and when the distance you have completed seems to be easier than before go a little further. Eventually when you start dropping the pounds and building your cardio you will be able to get into the more physical routines. A treadmill can also be used in this case.

Step2. Setting a plan

Now that we have the first step and excuses out of the way lets move into the second step. You need to set your exercise goals, its good to write it down or make your own personal exercise calendar. You’re going to need to set the when you will be able to exercise, Where you will be able to do it, and how much you plan to accomplish. Of course all this means nothing if you don’t stick with it…

Step3. Getting Started

Your aim when starting out should be trying to walk 20-30 minutes a day 5 days a week. You’re muscles and joints will feel weird for a while but this is normal, alls it means is that they haven’t been used in a long time and need time to get used to this new routine. If you are unable to meet the 20-30 minute 5 days a week schedule then do what you can and set that target time as your goal. I assure you when you reach one of your goals or advance on your normal exercise routine you will feel really good about yourself and have a positive attitude. A positive attitude will keep you exercising and exercising will keep you losing weight and building your dream body.

Step4. Switching it Up

It’s amazing how quickly the human body can adapt to something. The best possible way to keep your exercise efforts functional is to add variety. I have listed below the best cardio basics that even the pro’s use.

Walking: I’ve mentioned walking a lot through this article. Why? Because it’s the least strenuous and most effective exercise for those who are starting out. A lot of people use a pedometer to count the amount of steps they’ve taken. Your weekly goal should be anywhere from 500-1500 steps during the course of a week. It may seem like a lot at first but as your body develops you will find that amount to low and start increasing your steps per week.

Jogging: Jogging is actually good and bad for beginners the reason is that jogging and running place a significant amount of stress on your bones and joints. For a larger person this can be very difficult and probably shouldn’t be used right away. Jogging is a faster approach to exercise; where walking takes a good long period jogging fits a lot of exercise into a short period of time. Make sure to stretch before running for it is essential. Cramping, or pulling of muscles can ruin anyone’s day or cause serious injury.

Swimming: This is a low impact exercise that has minimal impact on your joints. Swimming strengthens your upper and lower body. This cardiovascular exercise can be performed by anyone and a steady pace. No matter what your size shape or age, beginning or advanced swimming is a fantastic way to tone your body, lose weight, and build muscle at the same time.

Cardiovascular Equipment: Treadmills, rowing machines, elliptical, trainers, and stationary bikes are only a few of the options available but are also the best choices. These can be found in a local gym or fitness center. You also have the option of purchasing this equipment for the privacy of your own home if you’re not comfortable going to the gym or don’t have the extra time and money needed. However I do suggest a gym or fitness center because you are able to acquire the services of a fitness trainer and have access to all the equipment you will ever need to meet your goals.

That’s it! If you are just starting out and looking for the best way to begin then this should be all the information you will ever need.

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4 Stages of a Proper Workout Session

4 important steps in a proper workout.

Step One: Start with a warm up.

Warm-up is not stretching, as what we have been taught in schools. Start with light cardio work to warm up those muscles. Take about 5 to 10 min of lighter workout at the bike or treadmill.

When you stretch when your muscles are cold, you may end up spraining it.

After the warm up cardio, you may stretch if you wish.

Step Two: Actual Workout

You may now start with more intensive cardio workout. You should not do intensive cardio for more than an hour as it will deplete the critical glycogen storage in your muscles. After cardio, you may perform a bit of weight training.

Step Three: Cool-down- (light cardio)

When you do intensive cardio or weight lifting, lactic acid may accumulate in your muscles. The only way to get rid of it from your muscles- is by movement & circulation- so, just like your warm-up, you do light cardio for 5 to 10 minutes.

Step Four- Stretching.

Experience sore muscles or stiffness after your workout? Or having to endure sore muscles for few days after workout? I strongly recommend that you incorporate stretching in your post workout. Do not underestimate the power of stretching. Incorporate stretching after your workout and you will feel great- you’ll walk easier and it will lessen your muscle sprain or injury. I speak from my personal experience- this really works. For a good cool down, spend about at least 10 minutes.

Start with some leg and hamstring stretches. Do some sun salutation, triangle post, spinal twist, followed by waist and arms stretch. Or else, you can skip Step Three and Four and replace it with yoga/ Pilates class. Warmed muscles work extremely well with yoga and Pilates- you will find yourself sweating like you have never been before.

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