Seems like everyone has advice to give on getting ripped and staying there. With so many different training techniques available, it is tough to know what works and what doesn’t. Bodybuilding is not just something you do occasionally to tone. It is a discipline that one must live by and practice often. Even with variations in style and exercise form, the basics never really change. If you follow the fundamentals of bodybuilding, you will lose fat and build muscle over time.
Nutrition – There is more to it than lifting weights. Food is energy and helps to promote healing. You must eat right in order to grow muscle tissue effectively.
Training – Regular training is a key component, as well. Once or twice a month is not going to get the job done.
Challenge – Muscle growth is a process of adaptation. If you fail to challenge your body, there is no need for it to adapt. You must increase the weight load as you grow stronger to continue to build muscle tissue.
Rest – Veteran lifters will tell you that resting is just as critical as workouts. Lifting weights damages muscle tissue. That is the whole point. Once a muscle becomes damaged, the body rebuilds it stronger. This process happens between workouts. The recovery period takes approximately 48 hours to complete.
Cardio – Nobody likes it, but everybody needs it, and a lean body rarely happens without it. The key is not to just jump into this type of exercise program. That may cause injury, or worse, disillusionment. Start slow and build in both duration and frequency.
Weight Load – Managing the weight load is vital to both muscle growth and safety. Without increasing the amount you lift, you cannot promote new growth, but doing it incorrectly will just get you hurt. Lift as much weight as it takes to challenge the muscle. You should struggle with the last rep.
Technique – Practice technique to make sure you are lifting properly. This is also a critical component in both growth and safety. Improper technique leads to injury. It also offers a less effective workout.
Go Beyond Strength – It is important to get the heart working, but focus on other factors, as well. You want to improve agility and flexibility. Do exercises that develop balance and enhance endurance such as yoga.
Pay Attention to Body Composition – Body composition is the percentage of fat, bone and muscle you maintain. The human form is balanced in its healthy state. Large amounts of body fat increase the risk of chronic illness, and inhibit the healing process. Muscles need to heal during the recovery phase to grow.
Fat is also a necessary element in body composition, because it protects vital organs. On average, a male needs to maintain around 18 percent body fat while females should have approximately 20 percent.
Genetics Matter – You can’t alter your genetic makeup, and you shouldn’t try. There are many drugs out there that promise just that, but they can be dangerous. Anabolic steroids have side effects and offer temporary enhancement at best. You get nothing from them that you won’t get through a fit lifestyle and proper technique. Any drug that promises to make you taller or give you big arms is more likely to set you back.
Getting older and experiencing the aging process is an unavoidable fact of life. Year after year, we find ourselves with less energy, endurance, and strength.
Fortunately, the process is not completely out of our control. There are some things each of us can do to slow down the aging process. One of these is regular physical exercise.
Walking and running on a treadmill is one way you can slow, or even reverse, the physical effects of aging. Let’s take a look at some ways to get the most out of your treadmill exercises.
One of the biggest mistakes beginners make with treadmills is failing to adjust to being indoors. Your body tends to be cooler and your muscles tighter. Stretch first to allow your body to gradually adjust to your treadmill exercise.
Warm up correctly
The easiest thing to do is simply hop on the treadmill and begin running immediately at your preferred pace. If you think about it though, you will see that when running outdoors your body will automatically and gradually adjust to that pace.
One way to warm up is to walk for a few minutes. Take it easy and gradually build up to a quick walk. A brisk walk for 3 minutes or jogging for 2 minutes should get you prepared for more intense exercise.
You’ll most likely be sweating a good deal, so wear a nice fitting t-shirt and a good pair of shorts. You will also need good running shoes that are clean.
You will want to stay hydrated and as dry as you can. Keep a water bottle handy and the water cold. You might also keep a hand towel nearby.
Use a slight incline
Set the incline to 1-2 percent. A gentle uphill is more typical of outdoor running since there is no wind indoors. If you are beginner, leaving it at 0 percent is fine until your fitness improves.
Do not make the incline too steep
Setting it over 7 percent could result in calf or Achilles tendon injuries.
Do not hold onto the handrail
Some beginners instinctively hold onto the console or handrails. Their purpose is to assist you in safely getting on and off your treadmill.
Focus on your stride
Maintain a quick and short stride to make the impact on your legs more gentle. Keep a mid-foot strike on the treadmill so that your heels are not absorbing the brunt of the impact and transferring it to your knees.
Avoid looking down
You may occasionally look down to check how much time you have left, but do not make it a habit. If you are constantly looking down, your running form will be poor. And if you are staring at your feet, you will probably assume a hunched posture that could result in neck and back pain.
Allow for a cool down
Just as you need to warm up, you need to cool down after your exercise. Slow the pace down during your final minutes on your treadmill.
About the Guest Blogger – Cardiotech.com.au, One of the best in Australia for world class treadmills. In order to purchase a top notch treadmill, Vibration Machine or gather more information contact on 1300 13 55 96 or visit our website.
Having a strong will to tone up your body will surely let you overcome all obstacles and hindrances that come in day to day life.
The best method to tone up one’s body is exercises. If you are exercising regularly there is no chance that your body will ever face any muscular problem or grow flabby.
The world is galore with options for anything and everything. One has a choice even in exercises or choosing a strategy to make one’s body toned. It’s all on your personal preferences which kind of exercises or which kind of strategy you are going to take up after considering your body type and the lifestyle that you lead.
Given below is a 10 point strategy that is wholesome but not limited to tone up the whole body.
Source – olaftan
- First and foremost we need to make sure that we have chosen the right kind of diet for ourselves. It’s the diet that will play a major role in the toning or fattening of our body. Thus a diet rich in proteins and less on fats needs to be incorporated in the daily regimen.
- Once you have your diet in place it’s time to make a schedule for exercises and activities that will add to the beauty of your body. Walking briskly in the morning for at least 45 minutes will give a boost not only to the body but will also tone up your mind for the whole day. If the day can be started with a morning walk trust me you will not have to worry about your health for life.
- If you are unable to wake up for a morning walk due to pressures of modern day life that keep us awake till the late hours of night, don’t loose heart as you can still do a few activities that will have a far reaching effect on your body. Visit a gym whenever you get time and work out under the eyes of a professional trained coach who recognizes your body type and needs.
- Body weight exercises that don’t require any equipment and can be done with the help of the weight of one’s body are a sure shot way of living the dream of a toned body structure. The best thing about these exercises is that they can be done almost everywhere and at anytime.
- People all around the world are swearing by one name while getting their bodies in shape and that’s Yoga. One can get into the best shape with the help of yoga techniques provided you get a good yoga teacher in your vicinity.
- Dancing and swimming are two activities that need to be performed with all your vigor whenever you get time to do so. These activities are not only good fat burners also make your body into one of the fittest ones.
- All the above activities and tasks mentioned above can be done only at home or when you are not at work. But if we are spending a major time of ours at office sitting at our desks then we need to show some activity. Taking the stairs instead of the lift, walking to the coffee machine instead of ordering it at your desk, taking a small stroll after lunch for 5-10 minutes etc are some of the activities that can be done at the workplace if your job is one that involves sitting all day.
- A disciplined life is really necessary if you really need to look and feel good for the rest of your life. If you are exercising make it a routine and follow that routine daily at the same time so that your body knows what’s coming next. This kind of discipline will make your body more adept to do more vigorous and tough activities in the long run.
- One thing that you need to remember here is that you need to give time in between your workout to your body so that it can grow back the muscles that have been torn while exercising. Rest amply after doing exercises or physical activity so that the muscles have enough time and space to return back to their normal shape and size.
- Have small meals at regular intervals, don’t follow the 3 meals a day regimen. Make sure your meals balance your diet and you don’t have any junk food or food that does not add any value to the body.
About the Guest Blogger – Following the steps mentioned above the results you are going to get after three to six months will be a surprise for yourself as your body will be the most toned up body allowing you to flaunt it anywhere and everywhere plus the endurance of your body increases which will surely let you work more without getting fatigued early. Apart from doing all this one can also opt for a program being offered by Somanabolic Muscle Maximizer that has become an instant hit among people looking for a toned body.
When I was younger, exercise was something I just did without thinking. At that age, you’re more concerned with keeping in shape, keeping your weight down, and having fun. So you don’t tend to think about the health and psychological benefits of it all.
As you get older, you become more aware of the health benefits that staying fit can bring. But all the additional responsibilities you have make it difficult to motivate yourself to keep fit, so you have to make some extra effort. Here’s 9 useful tips for aging in a healthy way.
Keeping Fit As You Age
Source - dw_photo
1. Remind Yourself of the Benefits of Staying Fit
Physical Health: As you age, health problems become more of a concern. Staying fit will help prevent many health problems including osteoporosis, heart disease, diabetes, and depression.
Psychological Benefits: Achieving your fitness goals increases your confidence, and helps raise your self esteem.
Staying In Good Shape: It’s easy to believe that the middle-aged spread is just a consequence of getting old. But there is no reason why you should weigh more at 60 than you did at twenty. There are many people who even manage to stick to quite intense workouts like the P90X, even in their later years. Staying in shape and keeping your weight down will make you look good and feel good about yourself.
2. Choose the Right Fitness Program for You -You’ve Got To Enjoy It
There is no point choosing a fitness program you don’t even enjoy. You have a far greater chance of succeeding in your quest to stay fit if you like the exercise you do.
If you exercise in the gym, try spending ten minutes on three different cardio-vascular machines, and 30 minutes doing weights, as opposed to spending an hour on the treadmill.
And if you exercise at home, consider combining exercise like walking, yoga and a weights workout with a set of dumbbells.
3. Include Plenty of Variety
A fitness routine which incorporates various different types of exercise stops you from getting bored. Also, you will be exercising your whole body, so you will see faster results and that will motivate you to keep going.
4. Adapt to the Weather
The weather can have a major impact on your workout routine and your motivation. You may enjoy a nice leisurely jog in the summer but the idea of doing it in the winter sounds like torture.
Prepare yourself in advance for the changing seasons, and plan to replace your seasonal exercise program for a different one. That way, you won’t give up when the weather makes your usual routine less than enjoyable.
5. Keep Track of Your Progress
When you don’t feel like working out, reminding yourself of what you’ve already achieved is a great motivator.
Take Pictures: Keeping a weekly record of pictures that shows your changing physique is a great way to motivate yourself to keep going.
Keep a Weight Chart: If you weigh yourself, chart your progress on a weekly basis.
Set & Record Goals: Set yourself regular fitness goals and record any improvements. The sense of achievement you feel when you look back at your improved performance is a great motivator.
6. Reward Yourself
Set yourself mini-goals and reward yourself when you achieve them. Choose rewards that genuinely appeal to you, so that you are more motivated to work towards them.
7. Work Out With a Friend
Working out with a friend can be fun, plus you can both motivate each other to keep going when the going gets tough. Do pick a friend who is as keen as you are to keep fit though. A friend who isn’t serious about sticking to their regime could do you more harm than good.
8. Invest in a Personal Trainer
If you’ve tried everything and you just can’t get yourself motivated, why not invest in a personal trainer? A skilled personal trainer will increase your motivation in no time at all.
9. Avoid Injuring Yourself
An injury is one of the biggest de-motivators you can experience during your fitness regime. If an injury prevents you from carrying on your fitness regime for several weeks, it can be difficult to get started again. Your fitness levels will have gone down, and you will be out of shape. It can feel like starting over again from scratch.
There are steps you can take to avoid injury during your workout:
- Always warm up and cool down.
- Stretch after you have warmed up and at the end of your workout.
- Wear the appropriate clothing.
- Don’t eat a large meal less than two hours before you work out.
- Take the time to learn to use techniques and equipment properly.
- Use a heart rate monitor to make sure you don’t push yourself too far.
- Vary your routine to make sure you’re not over-exercising a particular muscle group.
- Give your body a rest at least once a week.
- Consult your doctor before you begin a new fitness regime.
- Choose a gym with a qualified instructor who shows you how to use the equipment.
Remember, you are never too old to begin a fitness regime, and regular exercise will have a positive impact on your health. So don’t use age as an excuse not to keep going, or worst still, to stop you from getting started.
About the Guest Author - Derek Carroll runs a popular blog at Wise-Buyers.com where he reviews top selling products in the health and fitness category like Bowflex dumbbells and the P90x workout. His mission is to help consumers choose the best buys and find great deals and savings. In his free time, Derek enjoys spending time with his wife and children in the Lakelands of Fermanagh, Northern Island. He also has a passion for music, travel and philosophy.
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