- Aim to begin exercising two days a week. Begin with 8-10 repetitions (a complete action, like one bicep curl) of 8 different kinds of exercises for each day. Do one set of repetitions until your muscle is tired, stop, then begin another exercise.
- Once you find you can do all repetitions without tiring your muscles out, gradually add to the number of repetitions.
- Vary workout routines, targeting certain muscle groups (like arms) one day and different ones (like abdomen) the next. This allows each muscle group you exercise to rest for one day. Complement strength training with cardio exercises like walking, biking or swimming.
- Keep exercises basic: start with bicep curls, chest presses, and overheads instead of jumping right into complicated weight machines.
- Pay attention to your diet. Ingredients that help build muscle mass are protein (chicken, tuna, lean beef), carbohydrates (oatmeal, potatoes, beans), and good fats (mono and polyunsaturated). Keep menus varied and servings moderate, not large. Remember to drink plenty of water throughout the day to hydrate and flush out your system.
- Don’t push yourself too hard or expect results too quickly. Chart your weekly exercises and set a realistic one month goal.
- Sore muscles are a natural part of getting in shape, but stop and consult a doctor if you encounter sharp pains, swollen joints or if the pain persists for several days.
- If possible, get one-on-one instruction from a trainer or instructor. This will help you learn correct form and may help you avoid muscle and joint problems later on.
- Do some warm-up exercises and stretches before you being your session. It could be as simple as jogging in place for 5-10 minutes.
- Check with a doctor before beginning a strength-training program if you have a previous or existing medical condition or health problems.
- Consider taking a supplement to assist you in building better muscle and a leaner profile. Coupled with a healthy, balanced diet and a regular exercise program, it’s an ideal system for weight-management and muscle-development routines.
Over the past thirteen years of training in the fitness industry, I found that the “what’s” are easy – the “what to do’s “and “what to eats.” The difficult part for most people is the “how.” And I don’t necessarily mean how to exercise or eat right; I mean how to Think right. “Fitness is about how you think, not how you look or what you do.” How we exercise, how healthy we are, even how we feel is only a reflection of what we think about.
As many of us have heard before, “as a man thinketh, so is he.” So let’s all hear it again for the very first time. In order for us to be successful with our health or any other endeavor in our lives, we must work on our thinking. The mind is supposed to command the body, not the other way around. Too often we let our lower desires steer us off in a direction that we don’t want to go in.
It’s just like following directions to a destination in an area that is unfamiliar. We’ll get directions from someone who knows not only that area, but the area we are currently in. If we are smart, we’ll follow the directions to a “T” and get there as planned. But what would happen if we got bogged down in traffic, got frustrated, and decided to turn off the suggested path to avoid traffic. It’s likely that we will get turned around, only to have to get directions back to the path so we may continue on our journey.
This is what happens to most people. They get this great plan (exercise regimen, meal plans, equipment – the whole nine) and get started. Then comes this traffic jam called life and they veer off the path, only to have to get directions back to moving toward their goal. They do this for months, years, even decades for some, expecting that this time it’s going to work. They never realize that it’s their pattern of thinking that leads to wrong turns.
So now what do I do? Let’s start with small steps. Forget the days of setting unrealistic goals, then following Nike’s advice – “Just do it!” It sells gym shoes, but it doesn’t do much for getting you healthier and fit. Today, “Just Do Something!” Decide to go for a walk, ride a bike, go roller skating; anything to get your body moving. To start out, try 2 maybe 3 times per week. But consistency is key. It’s better to do a little consistently, than a lot every now and then. We want to establish the habit of exercise.
In terms of nutrition, pick one new habit to work on. Drink more water; eat more fruits and veggies, eat less fat; any thing that is a positive eating change. As you work on this action plan for the next 30 days, you’ll notice that you feel stronger and confident. Then you may, step by step, add more to your exercise and eating regimen and move that much closer to your optimal health.
The most important thing about bouncing is that it should be done in the center of the bed. The basic bounce should always begin low and be under control. The check bounce skill should be learned right away and should be employed whenever you land away from the center area or when first learning new stunts so that off balance landings can be controlled.
Walk to the center of the bed and stand with your feet about shoulder width apart. Every time the feet hit the bed they should land in this position.
Standing in the center of the bed with your feet shoulder width apart, you should attempt about three easy bounces.
Kill the bounce by bending your knees upon landing (check bounce).
To keep your balance adjusted to the center of the mat, focus your eyes on side of the trampoline while bouncing.
The arm is very important for proper control and lift.
Kneel on the bed with the shoulders, hips, and knees in a straight line.
Lift forcibly up with the arms as described above and begin to bounce on the knees much the same as on your feet.
Body alignment is very important. When bouncing, normally the head, shoulder, hip, knee and ankle points should be in a straight line.
The eyes should be focused near the end of the frame and should momentarily drop down on the bed to pick-up the relationship of the feet to the center of mat.
- Seat Drop. You should be sitting in the center with your legs straight out in front of you and with your toes pointed.
Take three little bounces, pick up your feet at the top of the third bounce, and sit down. You should land with your seat where your feet were.
Push with your hands and drop the legs as you rebound up to your feet. Common mistakes here are failing to push down as you bounce up, or picking up your feet too soon and traveling ahead on the landing.
- Knee Drop. When landing for the knee drop the back must be straight with good alignment of the shoulder, hip, and knee.
Before attempting this skill on the bed, kneel on the trampoline with the back straight, the toes pointed, and the arms up, but do not sit on the heels.
Then, stand up, take three little “bobs” (bounces where the feet do not leave the bed). On the upbeat of the third “bob,” lift up, flex the leg at the knee, and with pointed toes land in the proper knee drop position.
- Hands And Knees Drop. To do the drop properly, there must be just as much weight on the hands as on the knees; the back should be about parallel to the bed and the hip, leg, knee, and lower leg should be at right angles.
You should pick up your hips and legs behind and drop covering a spot where your feet were. The knees and hands should land simultaneous.
To get the feel of this position, get down on your hands and knees on the bed. Make sure you have weight on both your hands and your knees. Don’t sit on your heels.
Now, remain in this position and try to bounce. Don’t rock back and forth between the hands and knees, but develop an even landing on all four points.
Stand up, take three low bounces, lift back with the hips, reach forward with the hands, and land on all fours.
Look slightly ahead on landing, not down between your knees. Rebound to your feet. This hands and knees landing position is used primarily as a step in learning other stunts.
- Front Drop. The front drop is one of the basic landing positions which cause some concern, for unless the body is in proper position when landing on the bed, a discomforting strain in the back area may result.
One approach to learning the front drop starts from the hands and knees drop. First, do a good hands and knees drop making sure that the back is parallel to the bed.
As you rebound from the hands and knees, stretch so that you land on your stomach. You can rebound to your hands and knees or go directly to your feet.
Carrying on this progression, you would take three bounces, assume the hands and knees position in the air, and before you hit the bed, stretch to a direct Front landing.
In addition to the hands and knees approach, there is another method of learning the front drop.
Stand at the center of the bed with the knees bent and lean forward so that the back is about parallel to the bed.
Now, from this low, touched position, lift up and back with the hips and legs and drop, placing your belt buckle where your feet were.
The hands land out in a natural position slightly to the front and to the side. The landing is taken simultaneously on the forearms, lower chest, stomach, and thighs. The head is held high and the upper chest area is held off the bed.
Many intended body builders consider the strong workouts, planned dieting and periodic competitions are like drugs only, as the power that is achieved through hard workouts and shaping the body into the way they dreamt of could be fascinating. Many other body builders widely use the body building and the steroids simultaneously for prolonged and better performances. However, it is known that the long term effects of steroids could always be devastating only.
There is a pretty long history about the connections between the body building and consumptions of steroids by the intended body builders. Most of the body builders are believed to be using the anabolic kinds of the steroids as that are the supplements that the body builders widely use for improving their work outs and diets, as the use of anabolic steroids most rapidly and drastically improve the muscle mass. The steroids are considered to be attaining such quicker developments of muscles just due to the fact that they contain testosterones which are the naturally present hormones in the male bodies and helps building up the muscles stronger and faster. Thus when these testosterones are enhanced by the effects of steroids consumption, its functional activities is improved.
As the males naturally have more testosterones, they can easily build up more muscle mass as compared to females as they don’t have these hormones. But in that case when the women body builders combine steroids with their routine diets and workout exercise regimens, they too can build up muscle mass in the same strength as that of the males. The women body builders who are believed to combine their body building and steroids may also adopt various male physical characteristics. For various reasons both technically as well as health point of views, the combination of steroids and body building have been considered illegal and is dealt with as the offense. One of the most vital reasons behind categorizing the steroid and body building combination an illegal feature, is that the body builder who uses steroids gets the undue advantage over those body builders who build their muscles but naturally. Hence for maintaining the level playing field for the competitors, it is essential to prohibit the use of steroids in any forms.
Many people wonder “what is the most effective way to lose fat around stomach” and I have to say that the best exercises to burn overall body fat is the best way to burn stomach fat.
It is true. No crunches or sit-ups or leg raises can come close burning stomach fat like a total body workout!
Now those who did those who did thousands of crunches trying to burn stomach fat, do not cover your face in shame. You were being misled. But now you know, so don’t do the same mistake again.
Since total body workouts are the most effective ways to get rid of stomach fat, let me show you 3 additional tips to help burn stomach fat;
Always choose compound exercises or in other words, multi joint exercises. This is one of the fastest ways to burn overall body fat and will definitely help you lose fat around your stomach more effectively. Examples of such exercises to burn fat would be;
- Clean & Press
- Mountain Climbers
Although I mentioned that mere ab workouts are not effective enough to help you get rid of stomach fat, there are certain ab workouts that do help you burn fat around stomach. Prime examples would be;
- Spiderman Pushups
- Side Planks
- Mountain Climbers
- Bicycle Crunches
Proper Diet and Nutrition. I would say that proper Diet and Nutrition is the primary engine that will help you lose fat around stomach. If you skip this section, you will not be able to burn stomach fat as easily and you will never be able to see that six pack or the beach body you always wanted.
A proper diet and nutrition consists of 6 short meals in a day with each meal consisting of lean protein and fiber rich fruits and vegetables and a certain level of carbs.
By following this blueprint to burn overall body fat or should I day YOUR blueprint to burn stomach fat, there is no doubt that the only things missing would be persistence and persistence.
Remember: No defeat is Final until you stop Trying…!
Understand that your energy levels will not be the same in the middle of the day. Realize that as the heat increases, so will your fatigue levels. There is a ton of power in planning your day just a bit more carefully. If you’re stuck inside without air conditioning, have the foresight to strategically take breaks throughout the day in order to let your core temperature fall. If you are an older adult, it may be a good idea to carry a portable phone with you, either in your pocket, walker, or fanny pack. Generally speaking, you’ll want to take breaks about 4x more often than normal. If you normally exercise for a bout of 60 minutes, you’ll want to take a 2-3 minute break every 15 minutes. Sit down, have something to drink, and take a breather. You’ll be surprised how much more energy you have at the end of the day!
As you sweat, your body dissipates its electrolytes. Electrolytes help maintain heart rhythm, muscle contractions, and balance in your body. They are extremely important for reasons of hydration, and water alone will not do the job. It is imperative to replace electrolytes during hot summer months. One way of doing this is through a sports drink (i.e. Gatorade.) However, let it be known that many times sports drinks are filled with too much sugar. You may want to consider watering them down with a 3 parts ‘water’ to 1 part ‘drink’ ratio.
Remember cumulative exercise
Did you know that the American College of Sports Medicine currently states that cumulative exercise reaps 90% of the results of continuous exercise? That’s right: if you exercise for 5 minutes at a time 12x/day, you’ll reap 90% of the benefit of exercising for 1 hour straight. Seems really achievable, right?! Knowing this, why rush? One single bout of heat stress could set back your workout routine for a week, if not longer. It’s not worth it. You may even want to divide your exercise into the beginning and end of the day so that you can avoid the heat of the day all together. Remember cumulative exercise.
The most important factor of all when it comes to ball training is the amount of fun it can bring into your program. Whether it is a group fitness class, private training session, or just personal use at home these balls add an element of play and excitement to your current exercise regimen. Not only are they fun, but they also provide one heck of a strength-conditioning workout at an inexpensive price!
Resist-A-BallTM, the leader in stability ball education, provide 3 different levels of challenge in their C.O.R.E. (Competent On Resist-A-BallTM Education) instructor training manuals. The position of the body is always placed in the easiest, or least amount of resistance, at first. By repositioning the body, the resistance challenge (1st level of challenge) is increased to make the exercise more difficult. The base of support is also decreased from wide and more supportive, to narrower and less supportive to increase the balance challenge (2nd level of challenge). Finally, maintaining a certain position on the ball, or performing a movement pattern while adding movement on the ball can add a dynamic challenge (3rd level of challenge).
No matter what exercise you perform on the ball to overload a particular muscle group, several others are acting as stabilizers to facilitate the joint actions of the particular prime movement. After one session of abdominal training using the ball, you’ll never lay on the floor to do another crunch. That is unless you are too sore to do your next workout, which in most cases after your first ball training session you are.
Besides being a tremendous benefit to your body, it adds another layer of variety to your current strength training protocol. By replacing your bench with the ball you can add a whole new level of coordination and balance to your seated and lying exercises. Not to mention the great core muscle strength and endurance you develop from stabilizing your body during all of your sets and repetitions.
Don’t delay, get on the ball and roll with it!
Two of the biggest ‘result-giving’ exercises known to man or woman are the squat and the lunge. These two exercises hit the whole hip and leg structure, as well as every other muscle in your lower body. Why do you feel so breathless after a set of either one? Because they are hard and they work! For the quickest results to reshape and define your buttocks and legs, there really are very few exercises that even come close.
Starting with your own bodyweight is more than enough to see physical change initially. There are more people in gyms doing squats and lunges incorrectly than doing them the right way, so make sure that you ask for some technique advice from the instructors in your gym, and try to choose one that knows what he or she is talking about.
Key points to remember are:
- Squats: Sit back from the hips, not the knees. Think about pushing your bum back behind you, and keeping your chest lifted as you lower down. Standing facing close to a wall will force you to maintain a more upright posture and stop you from pushing forward with the knees.
- Lunges: As a beginner, use a support to get yourself into place, such as a wall, a door or a rail. Step forward into a split stance position, both knees slightly bent, your front foot flat on the floor and your rear heel lifted. Keeping your torso upright, slowly lower down, by bending both knees and tightening your bum. ONLY lower down as far as you can, while keeping your torso upright.
Once you have the basic technique in place, there’s no stopping you, especially with lunges, which can be performed at a whole variety of angles and depths, to hit every single muscle in and around your hips.
Squats and lunges are the staple of any exercise program worth its salt, provided that they are correctly performed and regularly practiced. These 2 exercises will build you ‘buns of steel’ in the shortest possible time!
While some of you may not be able to see your ‘steel’ glutes immediately, they are in development – trust me. Stick to a healthy eating plan, exercise regularly and you will uncover your ‘behind’ for all to admire!
You should be able to work your biceps in 30 minutes which leaves plenty of time for some cardio training or you may want to work your triceps immediately following your biceps routine. I like to work my biceps and triceps during the same workout each week. I hit biceps first for 30 minutes and then I hit my triceps for 30 minutes and then there is no need to work arms until the following week.
Many people like to work each body part 2 times per week but I feel that is not necessary for the average person. When you exercise with weights you are tearing down your muscles which requires a lot of rest for them to recover and grow.
Your muscles do not grow in the gym, they grow and become stronger when they are being rested outside of the gym. Because our biceps are being torn down they need protein to grow and become stronger. You will need to eat a fairly healthy diet high in protein and moderate carbohydrates to fuel your muscles so that they will grow and become stronger.
For the average person we should be ingesting around 1 gram of protein per body pound each day. This mean that if you weigh 160 pounds you should try and eat 160 grams of protein per day. Eating 1 gram of protein per body pound each day is not difficult once you see what foods are high in protein. You can easily accomplish this by drinking a couple protein shakes each day along with a couple meals.
You will want to rest in between each set for roughly 60 seconds. In some of the more advanced routines you will take very l.little rest in between sets and at times you will perform multiple sets with no rest at all. With the beginner routine below I would grab a pair of 20 pound dumbells and curl them for 2 sets of 15 reps. This will warm up your biceps and elbows for workout.
As with any fitness activity the key to avoiding injury is to warm up properly. Now that the warm up set is done I would move onto the work sets. I would load a straight curl bar with a weight that I think I could get 8 reps with. Don’t worry about being precise on your estimate of what weight you should start out with. If you start your 1st set with a weight that is too easy then adjust the weight accordingly on the 2nd set.
I would then make sure I was wearing a weight belt and then I would lift the straight bar and curl it 8-12 times before putting the bar down. If you find that you are able to do 12 reps with that weight then you will need to increase the weight on the next set.
If you find that you cannot do 8 reps with that weight then you need to reduce the weight for the next set. Routines with 3-6 reps per set are more for power lifters and we are trying to achieve strength gains along with gains in muscle mass which is why we shoot for 8-12 reps. Ideally this is how your first set of the beginner bicep workout should go.
Lets say you load 50 pounds on the straight bar and you are able to get 12 reps on the 1st set. You rest for 1 minute and then you put 60 pounds on the straight bar and you are able to get 10 reps. You then rest 1 minute and put 70 pounds on the bar and you are able to get 8 reps. That would be a good set because you increased the weight with each set and you stayed within the 8-12 reps with each set.
A not so good set would be where you load 50 pounds on the straight bar for your 1st set and you are only able to get 6 reps. you then put 60 pounds on the bar for your 2nd set and you can only get 5 reps.
You then reduce the weight to 40 pounds and you get 10 reps on your 3rd and final set. If on my 1st set I was unable to get 8 reps I would start over and lower the weight 20 pounds. After a few workouts you will be able to estimate your starting weight for each exercise with ease.
So far we have done the warm up set and 1 work set which was the standing barbell curl. The standing barbell curl is the best exercise for building strength and mass in the biceps which is why we do it as our 1st work set.
Because it is an important exercise we want to do it as the 1st set when we are fresh and rested. Now for our 2nd work set we will do the preacher curls with dumbells. The preacher bench can be a seated or standing piece of equipment depending on the manufacturer.
I prefer the seated preacher bench because the standing preacher bench feels awkward to me. In this exercise we are using dumbells instead of the barbell. You will want to grab a pair of dumbells that you think you can curl on the preacher bench for 8-12 reps.
With the preacher bench you want to make sure your elbows are not hanging off the end of the pad. The preacher curl is great for shaping the bicep and this should movement should never be left out of a bicep workout. Do a total of 3 sets on the preacher bench using the same principles that we used with the standing barbell curls.
The 3rd and final work set in the beginner bicep routine is the hammer curl. The hammer curl is a great exercise that will hit the lower part of your bicep. The hammer curl is done with dumbells using the same weight principles as described above.
Do 3 sets of hammer curls and you are finished with your biceps for this week. Now would be a good time to do some cardio or work your triceps to complete your arm workout for the week. Your goal each week will be to increase the weight for each of these exercises. Don’t get discouraged, you will get stronger and be able to increase the weight in no time.
After 4 weeks of this routine you will be ready to change to the beginner bicep routine # 2. Our muscles are smart and they learn to adapt to the routines that we put them through so we have to change up our workouts from time to time.
Incorporating new bicep exercises means that we will be hitting our biceps from different positions and angles which will cause further muscle growth and development. I advocate tweaking your bicep workout every 4 weeks for beginners. Tweaking your bicep workout can be as simple as removing 1 exercise from your routine and adding something new.
For the beginner workout I would stop doing the hammer curl at week 4 and start doing the dumbells concentration curl. I would then switch the dumbells preacher curl with the barbell preacher curl and then switch the standing barbell curl with the standing cable machine curl.
After a few months of the beginner routines you may be ready for the more advanced bicep workouts which will be listed below. You may be tempted to work your biceps more than once per week as you start to see some gains but don’t do it. You can easily over train the biceps which will severely reduce your strength and mass gains and lead to an injury.
Beginner Bicep Routine
- Warm up with 2 sets of standing dumbbell curls for 15 reps each set
- Standing barbell curl – 3 sets for 8-12 reps each set
- Preacher bench dumbbell curls – 3 sets 8-12 reps each set
- Hammer dumbbell curls – 3 sets 8-12 reps each set
Essentially, running will become easier for you because your body will be conditioned by the stress of a track workout. Soon you will be able to run faster, and perhaps farther, with less effort!
Your First Track Workout
- To get started, head to your local high school track and come prepared with a plan. Each lap equals one quarter of a mile, so beginners should keep the workout short.
- Start by jogging half a lap and then sprinting the remainder. After your sprint, you should either slowly jog or even walk another half to full lap to allow yourself to catch your breath.
- Repeat this process 2-3 times until you feel like you cannot possibly do this again.
Congratulations, you have just completed your first track workout!! As it becomes easier, gradually increase the distance that you sprint. Take note of how many sets you are doing so that you can track your improvement and monitor your performance.
Although it might be tempting, do not skip your weekly track workouts. These enable you to become stronger not only physically, but also mentally. If you know you can push yourself to your limit for just a quarter of a mile then you can use this same reasoning when you only have a half mile left in your next race.
The best part is the afterglow of a great track workout. You will be tired but you will know that you are geared and ready for your next race.
Be sure to take extra time after this workout to stretch your legs. A cool-down is just as important as a warm-up, especially with this type of high intensity workout, so take it seriously and allow yourself to wind down slowly. Your body just worked extra hard, so it deserves a hot shower and a long stretch!