How to Set Up a Complete Exercise Program

There are lots of workout  routines available but it’s hard to organize all of them in a 1 week-plan. Which one should I do first? So this article came out which makes it easier for me to plan my workout schedule.

One of the hardest parts of an exercise program involves two things:  Setting it up and then, of course, doing it.

If you know anything about exercise, especially if your goal is to lose weight, you know that you need to have it all:  Cardio, weight training and flexibility.

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(C) Saudeeemagrecimento.com.br

Okay, that makes sense, but how do you put all of these together without taking up half your day?  Should you do cardio and strength training on the same day?

Which one should you do first?

Those are just some of the common questions many of us have when it comes to setting up an exercise program and the answers to those questions usually depends on your goals, schedule, and fitness level.

So, if you’re not sure where to start, it may help to see a sample workout schedule that includes all the workouts you need, whether you’re a beginner, intermediate or a more advanced exerciser.Once you determine your fitness level using this quiz, you can get started!

 

Read more: https://www.verywell.com/sample-workout-schedule-1230758

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Killer Kickboxing Workout

So basically, what is cardio kickboxing? Also known as fitness kickboxing or aerobic kickboxing, this form martial art is now used for working out or exercise. Kickboxing allows us to get an intense workout which involves almost all parts of our body.

 

Kickboxing is a fun and effective cardio workout that engages almost every muscle in your body. So instead of plodding along on the treadmill, try these drills from fitness expert and certified kickboxing instructor Jessica Smith to torch calories and tone your arms, abs, shoulders, back, and legs at the same time.

How it works: Perform each drill back to back without rest. When you’ve finished the last drill, rest for 1-2 minutes and repeat the full circuit one more time.

Jab, Cross, Squat, Jump, and Switch

Attack and avoid an imaginary opponent with this punch combo.

Stand with your right foot forward, arms in ‘on guard’ position (elbows bent, hands in fists on either side of your chin). Throw a right jab (punch your right arm forward, rotating your fist down, without locking out your elbow), a left cross (punch your left arm forward, rotating your left hip into the punch and lifting your left heel off the floor), and then bring your arms back to on guard position. Quickly push your hips back and lower into a squat, jump up, and rotate 180 degrees in the air, landing with your left foot forward.

Immediately repeat the entire sequence on the left side. Continue alternating sides for 1 minute.

Speedbag and Shuffle

Stay quick and light on your feet with this boxing training drill.

Stand with your feet hip-width apart and bring your arms up in front of your chest, hands in fists, elbows out to the sides. Shuffle side to side and circle your arms rapidly around in each other (as if hitting a speed bag).

To make it harder, reverse the direction of your circles without losing speed. Do this as quickly as you can for 30 seconds.

See more: http://www.shape.com/fitness/cardio/killer-kickboxing-workout

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Tips For Working Out And Seeing Results

Regardless of your number of years into life, building muscle mass is enjoyable and a fantastic method towards better health. The article below provides you with many helpful body building tips so you can achieve the best possible results from your workouts, while enjoying the rewards of a suitable and smart muscle building program. Prepare yourself to enter the world of fitness and continue reading to get started.

Trying to build up muscle mass while you are engaging in marathon training, or other tough cardio workouts, is not advisable. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. If you are attempting to increase muscle mass, the majority of your efforts should be spent on strength-training exercises, not cardio.

Ensure that your diet is very good on days you are going to workout. You want to add calories about sixty minutes before you plan to lift to give them time to be absorbed and available for your body to use. This is not a license to overeat on the days that you workout, but just to eat more in comparison to the days that you are not planning to hit the gym for weight training.

You need to make sure you eat plenty of vegetables in order to maintain a healthy diet. A lot of diets that promote muscle building put a lot of emphasis on consuming proteins and carbohydrates; however, vegetables are usually ignored. Vegetables provide nutrients that you cannot find in most carb and protein-rich foods. They also contain high levels of fiber. Fiber helps your body to effectively use protein.

TIP! One common mistake is to be more concerned with the speed of your workout than the techniques you use. Performing an exercise with care and deliberation, will give you far better results than quickly churning out sets in bad form.

Use several reps and sets in each of your sessions. Do at least fifteen lifts while taking a break of less than a minute in between. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated. Doing this consistently while you train will optimize the amount of muscle built over time.

Protein is a necessity for adding muscle mass to your body. Lack of protein can lead to muscle loss, so it is important to maintain your intake of this basic building block for strong muscles. You should consume up to one protein gram per pound that you weigh.

You need good hydration if you are going to build muscle properly. Unless your body is hydrated at all times, you run a higher risk of injury or muscle damage. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.

Remember to warm up your muscles correctly if you want to increase muscle mass. The process of increasing muscle mass subjects your muscles to increased stress, which increases the probability of injury. If you take the time to warm up first, you can do your best to prevent any type of injury from happening. Prior to serious lifting, try light exercises for around five or ten minutes, then three to four light and medium warm-ups.

TIP! Don’t skimp on protein when building muscle. Protein is what muscles are grown from.

You are never too old to start a comprehensive body building routine. Hopefully, this article has taught you all you need to know to begin or continue with a highly beneficial bodybuilding routine that will offer you strength and conditioning, a great body and health habits to last a lifetime!

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Steady-State Cardio Vs. High-Intensity Interval Training

Both cardio and interval training can help people lose fat.  But in order to find out what is best for your, you simply have to experience them.

Steady-State Cardio Vs. High-Intensity Interval Training

Three times a week, she gets up early, slips on her running shoes, and ventures out into the cool air, running at a strong, steady pace. If it’s cold or rainy, she heads to the gym and hops on the treadmill. The routine is always the same: 30 to 60 continuous minutes at an even speed.

Jane’s neighbor, Susan, is equally dedicated, but she gave up jogging last year in favor of something a trainer told her is more effective: Instead of trotting steadily, she sprints as hard as she can for 30 seconds, rests for a couple of minutes, and then repeats this sprint-rest cycle for 20 minutes. Sometimes, she, too, does her workouts indoors. But like Jane, she never alters the structure of those sessions — it’s always sprint, rest, repeat.

Jane and Susan are both in great shape: They look fit, and they’re lean and healthy. Lately, though, Jane’s been hearing about the benefits of high-intensity interval training and has started to wonder whether Susan’s approach may be just what she needs to kick her fitness up another notch. For her part, Susan has begun to miss her mellower workouts and questions whether slower cardio might be the ideal way to give her achy joints a chance to recover.

Both women are onto something. Though some trainers argue that steady-state cardiovascular training is inefficient, others counter that this traditional approach to cardio exercise delivers indispensable benefits you can’t get from pushing the envelope every time you work out. And although plenty of researchers have recently trumpeted the value of fast, über-intense cardio (also known as high-intensity interval training, or HIIT), in practice, many fitness professionals have found that the system has drawbacks, particularly when practiced regularly over long periods.

“The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways,” says exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque.

The best system of cardiovascular training probably isn’t the all-or-nothing approach. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.

The best system of cardiovascular training, say Mike and many other forward-thinking fitness pros, probably isn’t the all-or-nothing approach toward which Jane, Susan, and many other exercisers gravitate. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.

THE PLAYERS

Steady-state cardio and HIIT are convenient, versatile, and safe ways to develop your cardiovascular system. You can do them virtually anywhere with a minimum of equipment; you can switch up your activity at will (from running to swimming, say); and you don’t need a lot of coaching to …

 

Read more: https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/

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Need Muscle Building Information? Read This Article

Improving you life is not always easy, and takes dedication, time, and the correct information. It’s no different when you are trying to build muscle. Being successful depends on you having a plan that includes a few important considerations. The tips you’ve read here are things you can start doing today to improve your exercise routine.

Research the exercises you are doing to make sure they will actually help you increase your muscle mass. There are different types of exercise techniques that work on different things, such as toning or muscle development, as well as different muscle groups. It is important to be certain that you are using techniques that offer variety and that you work multiple muscle groups, rather than just one or two.

If you want to increase muscle mass, you need to warm up the right way. As you build muscle and get stronger, you can actually be vulnerable to injury. Taking the time to warm up can prevent such injuries. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets.

If you set short-term goals, then reward yourself each time you reach a goal, you will become more motivated. Building muscle is a long term process, so you have to stay determined and motivated. You can even set rewards that are beneficial for your muscle gaining efforts. For instance, you could get a massage. A massage improves your blood flow, and it assists you in recovering faster.

TIP! Continually change your exercise routine. If you aren’t excited by your routine, then you will be more reluctant to work out.

Muscle growth can be achieved by eating meat. For every pound that you weigh, you need to consume approximately 1 gram of meat. This gives your body the protein it needs, and allows you to more easily build muscle.

Keep the “big three” in mind and incorporate them in your exercise routine. These mass-building exercises include dead lifts, squats and bench presses. These exercises are designed to help you bulk up, but they also improve your strength and endurance as well. Use these exercise as the cornerstone of your exercise regimen.

Try changing your routine. If you aren’t excited by your routine, then you will be more reluctant to work out. Make sure to keep your exercise routine regularly by using different pieces of equipment at the gym or taking advantage of different exercise classes. By adjusting your workouts, you keep them interesting and you will stay engaged.

If you wish to build stronger, larger muscles, you must get enough protein in your diet. A wonderful way to get protein is by consuming protein supplements and shakes. For best results, use them immediately after your workout and immediately before your bedtime. If you are looking to both lose weight and gain muscle, limit yourself to one of these supplements each day. However, gaining mass together with muscle means up to about three shakes per day.

TIP! Eat very well on the days that you plan to work on your muscle building. Consume more calories about an hour before you are going to exercise.

Build Muscle

If you’re planning to engage in extreme cardiovascular exercise, leave your weight training on hold for a while. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. If your focus is to build muscle, concentrate on strength-training.

Compound exercises will help you develop your muscle mass. Multiple muscle groups are used in every lift, extending the workout across your body. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise.

Try to create a body that looks bigger than your body may actually be. Concentrate on training your upper back, chest and shoulders to get this effect. When you do this, your waist will appear narrower while giving the appearance of being larger than you actually are.

TIP! If you want to build muscle mass, your body must be properly hydrated. If you fail to drink enough water, your muscles won’t be properly hydrated, which makes injury much more likely.

Information can empower you to success with any goal, and muscle building will be easier and faster for you if you employ the right tools and advice. Use all of the advice shared here to get yourself on a confidant path of results with your exercise routine.

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4 Fat-Blasting Cardio Workouts

“When it comes to cardio exercises, running is definitely my favorite. Not just merely running on the treadmill but running outdoors enjoying the beauty of nature. But if you’re hitting the gym, you can also use some other equipment for your cardio exercise aside from  treadmill which we are all familiar with.”

 

When someone mentions cardio, you may think “necessary evil,” but take a step back and withhold judgment for just a moment. As reluctant as you might be to hop on that treadmill—worried it’ll be boring or that it’ll zap your gains—give cardio a chance. When properly paired with weight training, a good cardio plan will lead you to an ideal world of fat loss and help you carve a great, shapely figure—which, of course, includes great glutes.

The trick is figuring out which movements will put you on the fast path to meeting your goals. Hint: You can kiss mind-numbingly slow walks on the treadmill goodbye. I’ve found four effective movements that will work wonders for your cardio routine. They’re my favorites because they pump some much-needed variety into your workout plan and produce results you’ll love.

1 The Stairmaster

The stairmaster is my first and favorite cardio choice for a number of reasons. Most importantly, it targets your glutes and thighs and it’s guaranteed to make you sweat. Think about it: When’s the last time you saw somebody not covered in sweat after ten minutes of climbing?

The stairmaster’s also great for fat loss. In fact, if you get into a really aggressive mindset, you can almost feel the fat melting off you. The key is intensity. Don’t treat your time on the stepper as you would a typical jaunt on the treadmill or stroll in the park. Crank up the intensity a bit, and get to work.

I usually do 20-30 minutes of stairmaster two to three times per week. I love how versatile it is. You can do both high-intensity interval training (HIIT) and low-intensity steady-state cardio (LISS). Both styles deliver great results.

One effective method is to alternate styles throughout the week so your glutes and thighs—as well as the rest of your body—get the best of both worlds. Be prepared to be challenged, no matter which version you pick. Always push your limits. During my LISS cardio, I also like to incorporate glute kickbacks to really target my rear. It’s a superb way to bring out your bum during your cardio routine. You’ll definitely be pleased with the results.

 

2 Plyometrics

In my experience, plyometrics are on the opposite end of the spectrum from your standard, bored-to-tears cardio workout. Plyometrics are challenging: They get your heart pumping and require a go-getter’s mentality.

Plyometrics are also easily adaptable. If you’re new to the movements, you can get away with fairly basic body-weight-only exercises like jumping jacks. They’re convenient and portable, so you have no excuses. Quick: Dive into one of my favorite plyometric exercises—the “Jumping Jack Attack!”

It’s like my twist on Tabata—you do as many jumping jacks as you can in 20 seconds, then rest for 20 seconds. Here’s the kicker: When you repeat the process, increase the time to 30 seconds and rest for 30 seconds. Then move on to 40 seconds. Repeat this cycle three times for a …

 

Read more: http://www.bodybuilding.com/fun/4-fat-blasting-cardio-workouts.html

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Bodybuilding Tips To Get Ripped Fast

What does your muscle-building routine look like? This can be tough to answer. You do not need a trainer to gain muscle mass but it can help. Read this advice, and you could find tips you never knew existed!

Warming up the right way is important when trying to increase muscle mass. As you strengthen your muscles, you also place a heap of additional stress upon them that may increase the likelihood of injuries. Stretching before working out is the best way to avoid injury. Warm up with five or ten minutes of light exercise, then work into your heavier lifting with 3 to 4 warm-up sets.

Eating meat can help with muscle-building. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. This helps you to store greater amounts of protein and the greater amount of protein in your system the better your muscles can grow.

Try to focus your time on the bench press, the dead lift and the squat. There is a good reason to make sure that these are the cornerstone of your bodybuilding routine. They have proven to increase strength, add bulk to muscles, and improve your general level of conditioning. Include these three in some way at each workout.

TIP! When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. You should increase your diet enough to gain around one pound per week.

Keep the core trio of exercises in mind and always have them in each of your routines. The “big three” muscle development exercises are: bench presses, dead lifts and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Every bodybuilding workout should include some combination of these three exercises.

Build Muscle

If you do extreme cardio workouts or want to train for a marathon, don’t try to build bigger muscles. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. If your goal is gaining muscle, you should do strength training more often than cardio.

Meat is very helpful for building up your muscles. Attempt to consume meat with roughly a gram of protein for each pound you weigh. This allows your body to store protein, giving your muscles the ability to develop more fully.

TIP! Keep the “big three” exercises in mind when developing your routine. Squats, dead lifts and bench presses are the main muscle building exercises.

When training, high reps and a good number of sets will show the best results. You should include a minimum of 15 lifts with breaks that are no longer than one minute. Doing so is important in stimulating muscle growth because of the lactic acid. If you do this a couple of times each session, you will see great results.

Building stronger and bigger muscles requires the proper information and techniques. Use the advice laid out here, and apply the tips to your life to be certain your muscle building plan is successful. By knowing which techniques are most effective, and having the dedication needed to make use of them, you can attain the body you have always wanted.

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