decrease weight

Decrease Weight – Cycling to better health

In present world where humanbeings have become quite health and weight conscious normallysearch for simple and successful methods to decrease weight without much speculation. Most of the individuals choose gyms where they undergo harsh training to remain fit, but after some time gyms turn to be monotonous and tedious, others may choose diet plans to decrease weight, but just like gym diet plans too don’t run for long, moreover they waste quite a good sum to select easier methods to decrease weight by eating tablets, but again these too have side effects, ad still a few others may go in for excruciating surgeries to eliminate the unwanted flab and fat. These are expensive and harmful ways to get a fit and strong body. Fast walking, running jogging are enjoyable forms of workout but then these are too exhausting, so the finest way to better health is Cycling, which is the easiest way to keep yourself fit and strong. There arenumerous health advantages associated if you choose cycling as a daily practice: – You decrease obesity as you become extremely energetic while cycling. This way you burn those extra calories and return to your normal weigh gradually. You may find it tough in the beginning due to your heavy body, but never loose heart, a genuine and regular practice of cycling will definitely help you achieve preferred results. Mainly your lower body is back to shape but you need to do it daily and honestly. Your heavy thighs decrease considerably and your buttocks come to normal shape but this may take sometime. – Enhances resistance power: Cycling helps to enhance your respiration as your lungs achieve immense capacity to inhale and exhale properly. Thus, your struggle against the dangerous respiratory diseases increases, keeping you fit and strong. – Develops Strength: Any exercise does build up your strength, but cycling increases your stamina to a great extent. You feel active and lively and this freshness is felt throughout the day. – Prevention of diabetes: Cycling increases your metabolic rate and this helps to expel all the waste from your body hence the dangerous toxins are discarded. This helps to detoxify your body and thus controls diabetes along with other health problems. – Decreases the chances of strokes or heart attack: Cycling makes your heart stronger enough to overcome tension and thus prevents occurrence of strokes. Cycling also improves your blood circulation there by supplying oxygen to every part of your body. This way you live healthy with a strong heart. – It is enjoyable to ride a cycle and the harmless and easiest sedan used for moving. Cycling helps you to enjoy the scenic beauty as you experience the fresh wind with green landscapes in the mornings and morning is perfect time for cycling. It does not contribute to air pollution and thus you can go cycling whenever you wish to. The inexpensive method to decrease weight and feel better. With massive advantages of cycling, it is indeed the finest workout to better health. You can choose any type of cycle as there is a wide variety of cycles with a range of features, so pick one that suits you best.
Source by jamiehanson

bodybuilding diet

Bodybuilding Diet – Healthy Tips

In those days, bodybuilding has become a popular way to keep fit. If you want to take your workout to the next level and start really building muscle, you should have knowledge of bodybuilding diet. You need to know how to choose the right supplements for bodybuilding. That’s right, just working out and eating healthy probably won’t get you that well honed physique you want. If you go to the right supplements can give you a big boost, but you must be very careful to choose the right ones. And there are so many on the market these days, making the right choice can get confusing. As always, you should consult a medical professional before making any drastic changes in your normal routine. They will give you some professional advice about the bodybuilding diet.

Protein is important for building muscles and losing fat. Muscles are made of protein, so to build bigger muscles you need plenty of protein in your body. So you should eat protein at every meal, both in your regular diet and competition diet. You can get protein from foods such as lean beef, chicken, fish, egg whites, fruits, vegetables and protein shakes. Only in this way will you have the energy to conquer the difficulties.

If you feel your muscle is not strong enough, you should add some creatine. Creatine helps supply energy to muscle cells. It enables you to work out longer without tiring so quickly. There has been some controversy over the use of this supplement, so be sure to study and research to find the right amount for you to take. Choose complex carbohydrates that work well with protein to keep you feeling full longer while giving you the much-needed energy to lift weights and train aerobically. Complex carbons are found in whole grains and oats. It’s a good way to have some grains and oats to supply your energy.

Water and sports drinks help your body tremendously during training. Drink plenty of water so you don’t dehydrate yourself. Think about balancing your nutrients and healthy habits throughout the day. By drinking before you’re thirsty and eating before you’re hungry, your body will stay at more of a constant state of training. On the other hand, you should eat small meals every few hours to keep your body’s energy level constant. Even snacks should include protein and fats, without a lot of refined sugar, to keep your blood glucose level stable and your mind clear. Only in this way you will receive a good result and win the competition.
Source by mary005

weight training

The Indespensibility of Weight Training

With so many fad diets and novelty exercise routines prevalent today, it can be difficult for a person seeking healthy options for fat loss and overall fitness to find a tried-and-true method of personal improvement.Despite all the misinformation about weight training — that it is unsafe, that it is only for body builders, or that it creates a muscle-bound and inflexible physique — physiologists, trainers, and practitioners of sports’ medicine continue to agree that weight training exercise is the best and most efficient way to improve and maintain fitness over a person’s lifetime.

A weight lifting program that focuses on compound lifts such as squats and deadlifts, overhead and bench presses, dips and chin-ups, rows, lunges, and other supplementary exercises can be pursued safely by people of any age, gender, or experience level. Such a program will rapidly improve not only functional strength — the sort of strength needed to carry out day-to-day tasks and resist fatigue — but also body composition, energy levels, and overall fitness.

Women worried about becoming over-muscled, or men that prefer a more streamlined appearance, need not fear transformation into a bodybuilder when pursuing such a program — such Herculean physiques are the results of extreme levels of dedication, supplementation, and food intake over many years.

Proper nutrition is important when undergoing a weight lifting routine, and with care such a program can be used to achieve dramatic weight loss results. It has been shown in many studies that weight training is the most efficient way to lose excess fat and transform one’s body.

In addition to the considerable calorie burning effect of a session of weight training — muscles, after all, demand energy in the form of calories when performing weight lifting routines — the growth of new muscle begins a metabolic cycle of fat loss that transfers over to the rest of the day.

Even while passive, muscles demand energy, so with every gain in muscle a person will convert their body into burning more calories over the course of an average day. A stronger, more energetic person is also a more active one — and the changes initiated by new program of weight training rapidly spread to all aspects of a person’s life.

Changes in body composition extend beyond simple fat loss as well. Improved posture, stronger joints, increased ability to heal, and a healthier cardio-vascular system can all be achieved through weight training. In addition to looking and feeling good, the strength improvements from weight training are incalculable as we age.

So many injuries in old age result from atrophied muscles and weakened joints, processes that can be at least partially countered with a sensible, tailored weight training routine.
Source by Martin Brinkmann


Try A Workout With Kettlebell For Awesome Results

Kettlebell have been used in Russia for centuries. Credited with the success of Russian Strongmen, the Olympic achievements of many Russian athletes, as well as the strength and endurance of their military and security personnel, kettlebells are thought to have originally been used as counter-weights in Russian markets.

It is only in the 21st century that kettlebell training has experienced a resurgence and moved into the mainstream. Traditionally the domain of of strongmen and weightlifters in the US and Europe, many modern gyms now offer kettlebell training in addition to the usual classes and facilities.

Kettlebell training differs from usual weight training due mainly to the shape of the kettlebell. They look like cannonballs with handles, and it is the handle that makes such a big difference in the technique, and in the results.

A workout with kettlebells consists of swinging movements as well as press and pull movements similar to those done with dumbbells. The handle, and the techniques, displace the weight from the hand. This requires the body’s stabilization muscles to work as well, not just the arm, shoulder and back muscles involved in the swing itself. In this way, kettlebell training gives what is called a whole-body workout. With dumbbells, a bicep curl for instance is an isolated movement – the abdominal muscles, hips and legs are not used. With a kettlebell, in a similar exercise, almost the whole body is used.

An integrated whole-body workout is better for a number of reasons:

– it trains the body in movement patterns we use in everyday life, using many joints and muscles to sit down, walk, climb stairs etc.

– full body exercises strengthen the integrated movement systems of the body

– fitness improvement requires a high neuroendocrine response – which a full body workout will elicit.

Kettlebells have an incredible carry-over effect to other sports. In the past it was believed that if you wanted to run faster, you had to practice running. Recently, cross-over training has seen golfers doing weight training, and basketball players running.

Instead of 3 different types of workouts at a gym, one kettlebell workout will achieve a better overall result. The Voropayev study of 1983 studied two groups of subjects over a few years. They were tested on standard physical training tests used by the armed forces: pull-ups, a standing broad jump, a 100 meter sprint and a 1 kilometer run. The experimental group trained only with kettlebells. The control group followed a physical education program like those offered at universities, where the tests were part of the curriculum. Although they had not practiced the test exercises, the
group training only with kettlebells scored better than the control group in every exercise.

Bruce Lee documented using kettlebells in his training, Lance Armstrong uses them, as do Sylvester Stallone and Penelope Cruz. Kettlebell training builds lean muscle, not bulk, and the workouts burn body fat quickly. It is not a workout for the faint-hearted, although the varying weights allow newcomers to start light and work their way up. The basic techniques must be practiced thoroughly, as they form the foundation of the more complex and strenuous movements.
Source by Anne Erasmus

Weight Training

Best Weight Training Tips for Beginners

These are some of the best muscle building weight training tips that a beginner can use to gain muscle. By following these guidelines, you can get started on the right track to help get the most out of your muscle building weight training routine.

A warm up of ten to fifteen minutes should be sufficient. It does not matter what you do to warm up, you just need to get your heart pumping. Also, you should move all parts of your body to loosen up. Cardio types of exercises are excellent for warm up. By doing this you will prevent injuries to the muscles by increasing your core body temperature.

While weight training you will need to do your workout as smoothly and efficiently as possible. Do this by focusing on a smooth, flowing, and continuous type movement. By working out in a fast or jerky manner, you can cause muscle injuries because of the unnecessary strain being placed on your muscles.

Do not hold your breath while weight training. Your muscles always need oxygen to produce energy. Make sure you freely breathe throughout the exercise workout and the timing of when you breathe in or out during does not matter.

Doing exercises with less weight will not challenge your muscles to grow big and strong, so you need to choose the right weight. When you weight train with too heavy weights your muscles can be damaged. Select a weight that you are comfortable with and one that tires the muscles out within 8-10 repetitions.

Focus and concentrate on your workout and do not forget to count repetitions. By not focusing, your work out can result in doing an exercise incorrectly. One set done properly will help you more than doing two or three sets the wrong way.

Avoid focusing your workout on just a few muscle groups by balancing your muscle building weight training workout. You will need to work all your muscle groups for the greatest benefit.

Do not exaggerate and overdo your muscle building weight training. This can cause damage or serious injury to your muscles. Actually, with just one set of 10-12 repetitions of each exercise, being done slowly and using the right technique, is when most people can get their optimal results.

Your muscles will need at least 48 hours to recover after a vigorous weight training workout. Within this time, your muscles are recovering and growing. For maximum benefit, you should try to workout once every 3 days. Also to help in muscle growth, you should drink a good body building supplement after your weight training workout.

You will need to set goals you can reach your destination. Think about what you want. Do you want to lose weight, gain muscle or become a professional body builder? By setting a goal, it will be easier to make a weight training road map for yourself.

It is important that you get a good muscle building weight training book. Find one that has good pictures and descriptions of the exercises that you want to do.

As a beginner, by following these weight training tips, you will be able to achieve the body that you have always desired. Along with your new look, your health and self confidence will also be greatly increased.
Source by Jim Suzak


Marathon Training: How to Find the Time to Train

Are you training for a marathon or half marathon but can’t find the time to train in the week?

Is your busy work schedule getting in the way of your evening or morning training runs?

Do you find it difficult to fit all your obligations of family, work, personal chores , and training in a 24 hour day?

Well if you feel this way, you’re not alone. Studies show that most people only have 1-2 discretionary hours a day. And many people I know with busy families don’t even have that.

So where do you find the time to fit in marathon training?

After coaching over thousand marathoners and half marathoners over the last four years, I’ve observed the things that busy moms, dads, executives, and students do to find time to train.

Here’s some Yinfitness approaches I’ve found that helps runners do their training runs.

1. Schedule your training runs. Put them on a weekly or daily calendar. Visualize yourself preparing yourself for the run by being more efficient and productive when you’re at work or with your family. Tell your boss and family members that this time is very important for you and you can not sacrifice this time. Just this simple little conversation can do wonders for creating more space in your week.

2. Consider running early morning. Most of the world’s top runners train in the early morning. Dean Karnazas, ultra marathoner extraordinaire, and father of three gets up at 3:30 or 4:00 in the morning to run 15-20 miles before the family even wakes up. It takes discipline and going to bed early, but once these habits are ingrained it gets much much easier. Plus your energy levels in the morning are far higher which means better workouts.

3. Consider running after dinner. This is not the best time to train but for busy moms and dads , it might be your only time available. Eat a light dinner, mainly salad, then put on some high reflective material, and go out for a run around your neighborhood. Some of my most memorable runs ever have been past 9 p.m, flying by houses with TV on after TV on. Running is much better way to spend your discretionary time than getting fat and lazy in front of the TV.

4. Rethink your priorities. We all have the same 24 hours a day. No more, no less. If you are doing your training runs because you “don’t have the time”, you’re kidding yourself. In reality, you are just prioritizing other activities such as work, family, or responsibilities. And that’s okay. Those things are important. But maybe you can move your training runs up the priority list. Sacrifice the last hour at work or driving your kids around town for an evening. Move things around.

With the right priorities and commitment…you’ll find a way to get your training runs in. Think creative, try different things, lose a few hours of sleep.

When you cross the finish line of your marathon or half marathon, and get that medal, all those sacrifices will be well worth it.

Source by Gary Smith


How To Successfully Mix Kettlebells And Barbells In Your Workouts

You may not be using barbells right now. Don’t worry – this information is still for you because you’ll get some new ideas on how to structure your kettlebells training programs.There seems to be so much great information about kettlebell training it’s hard for the average person to know where to start and to actually be satisfied with that starting point. Many of us come to kettlebell training from a background of barbell lifting (myself included) and recoil at the thought that kettlebells are the “only tool you need.” Limiting ourselves to “just one tool” isn’t going to happen.

There was a great thread started on the RKC Instructor forum about mixing barbell and kettlebell training together so I thought I’d write my thoughts/experiences for you to use and learn from so you can skip making the same mistakes I did.

1. Movement Prep.
2. Feeders.
3. Finishers.
4. The “Sandwich.”
5. Blocks.

1. Movement Prep.

“Movement Prep” is now a term that’s replaced “Warm Up” in our strength training vocabulary. As the name suggests, this is work that precedes the main training goal and prepares your body for that training.

I think using kettlebells as movement prep before your barbell work is a great way to go.

Here are some exercises that I would use:

– 1/2 Get Up (Get Up Sit Up)
– Get Up
– RKC Arm Bar and variations
– Single Leg Deadlift
– Windmill
– 1 Arm Press
– 1 Arm Swing
– H2H Swing
– Counterbalanced Pistols
– Lunges
– Goblet Squat

Each of these exercises allow you to check your body’s current movement ability, create space within that movement, correct imbalances between sides/limbs, and improve coordination, allowing you adequately warm up for your barbell work.

I am currently training for Olympic lifting and am using Get Ups as part of my “movement prep” (although I still call it a “warm up”).

Now obviously, we all have our limitations and our strengths so your movement prep doesn’t have to include all the exercises on the list – they’re just suggestions. Use your brains and select your exercises according to your current needs and the demands of your barbell training.

For example, if you were going to use kettlebells as movement prep for a Squat workout, your movement prep might look something like the following:

– 1/2 Get Up x 3,3
– Windmill x 3,3
– Lunge w/ KB x 5,5
– Get Up x 2,2
– Goblet Squat x 10
– H2H Swings x 10

And that may be it based on your strengths and weaknesses. It shouldn’t be that rigorous, but it will allow you to get your blood flowing, your heart rate slightly elevated, your muscles warm, and your CNS stimulated for the training session about to come.

The more I use it and play with it, the more I am a fan of the Get Up. I’ll probably write an extensive piece on it in the future, but needless to say, there is A TON of undiscovered benefit in that exercise waiting to be tapped by each individual willing to spend time there, which is why it’s part of my warm ups.

Gray Cook and Brett Jones put out what I consider to be “THE Primer” on the Get Up, Kettlebells From the Ground Up. Using this alone for 10 minutes before your main workouts, barbell or kettlebell, will sky-rocket your progress and give you faster results for the simple fact that you will clear out movement restrictions and overcome faulty movement patterns.

In Part 2, we’ll cover “Feeders” – what they are and how to use them.

Source by Geof Neupert