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Monthly Archives: August 2017

Change Your Body Faster with These Excercise

1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.

2. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 – 100% for 2 – 5 minutes, then decrease the speed back down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you’ve completed your full 30 – 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.

3. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!

4. 100 Rep Squats – while standing straight, in the squat position, holding either a pair or dumbbells at your sides or a light barbell across your shoulders (behind your neck) – you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, up
to 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps – for health reasons – then take one – but before then, once you get back up continue where you left off until you’ve performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.

100 Rep Squat Details :

Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 – 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one – and always use a smith machine or a squat rack for safety purposes).

Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 – 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.

Repeat this format until you’ve completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.

It’s important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.

I promise, if you keep your form strict, and you perform this exercise as outlined here, you’ll have one of the best lower body’s on your block (including the tightest rear-end around).

Why Exercise In The Morning?

# Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

# When you exercise early in the morning, it “jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

# When you exercise in the morning you’ll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven’t exercised in the morning.

# Many people find that morning exercise “regulates” their appetite for the day – that they aren’t as hungry and that they make better food choices. Several people have told me that it puts them in a “healthy mindset.”

# If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that.

Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it “knows” it’s about to happen. Why? Because it “knows” you do the same thing just about everyday. You benefit from that in several ways..

a) It’s MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it’s never really “prepared” to awaken.

b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you’re sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.

c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

# For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves – to take care of their body, mind, and soul. Many find that it’s a great time to think clearly, pray, plan their day, or just relax mentally.

# Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you’re sleeping. 🙂

# Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!

# If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it’s a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!

# You’ll feel GREAT! DO IT! 🙂

About Interval Training

Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.

Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 – 60 minutes, so don’t make all of your workouts quickies, save those for when you’re in a rush.
Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can’t seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner.

There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.

Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You’ll be glad you did.

Guarantee If You Stick To Your Workout Program

1. Think Small. This is probably the hardest part of exercise for people to understand and follow through with. Most people want the results to happen now and start their workout program going all out. This is the number 1 reason men and women stop exercising. They expect too much. Breakdown your goals into sections or parts and choose some realistic goals. Before you know it, you lost those annoying 10 pounds and or health has improved ten fold.

2. Begin Looking at Exercise Differently. Think of exercise as a way of life. Do not look as exercise as a chore or task that hurts you. Exercise is probably the most inexpensive and fun thing you can do for your life. Find something in exercise that you enjoy doing such as meeting new people, getting out of work, or your means of stress relief. It will be like brushing your teeth or eating breakfast. The sooner you view exercise as a activity of health and way of life, the sooner your results will show up.

3. Get A Workout Partner. If there is somebody waiting for you at the gym, the same time you are supposed to be there, you can bet you will be there 100% of the time to workout with him or her. It also can be immediately physically result producing since you will automatically be pushing each other to do better and better.

4. Change Your Workout More Often. Change: The essence of goal attainment. If you modify your workout more often, you will undoubtedly see changes. It prevents your muscles from getting stagnant and gets the doldrums out of working out.

5. Workout At A Different Time Of Day. Rearrange your schedule to workout at different time of day. This will put a huge shock to your body and mind set regarding exercise.

6. Plan To Exercise For A Minimum Of Six Months. The whole idea regarding exercising is to get the results you desire and create a healthier you. The sure- fire way to do this is to consistently do it over a period of time. When commencing on an exercise program, regardless of your goals, you will need do this for a minimum of 6 months. Before you know it, exercise is now a way of life.

7. Hire A Personal Trainer. Are you spending too much time at the gym and not seeing changes? You may be overworking certain muscles and not use others at all. Are you performing all exercises correctly? The slightest movement will do wonders for shaping and acquiring the look you want. A personal trainer will know exactly what to do to help you get results.