Zumba For Fitness

May 7, 2011 By Leave a Comment

Zumba is a dance fitness program created by the Columbian Dancer Alberto “Beto” Perez during the 1990’s.
The Zumba dance and fitness program combines international music with dance in an effort to make dance workouts more fun. Zumba classes are offered by instructors in more than 100,000 locations in over the world. DVDs are also available for learning at home.

The Zumba workout provides fitness benefits due to its intense routines with fast and slow rhythms which allow for varied resistance. Zumba dance is great for fitness and helps tone and sculpt the body while burning that much unwanted fat.

Music is the main focus to Zumba and fun the key ingredients. With the beats and tempo changes and transitions, the workout from one toning, strengthening or cardio move to another and targeting every major muscle group in the body, Zumba really does hit the spot with it’s raving fans and now has a huge following! With it’s Latin flavor derived from the following dance styles – Salsa, Cumbia, Samba, Flamenco, Hip hop, Tango and many more you are guaranteed a major workout from your instructor.

If you are into dancing and love a good hip shaking workout then Zumba is most certainly for you.
A simple Google search for classes in your area should bring up some results. Alternatively ask at your local Gym for more info on Zumba!

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Body Building Techniques and Tips

May 4, 2011 By Leave a Comment

Fat Fighters Body BuildingBodybuilding for Beginners

Bodybuilding is a good idea, but not just because it may result in you having the body of your dreams. Bodybuilding is good because along with bodybuilding comes physical exercise and a good healthy diet of well balanced foots, which are the very things our bodies need to stay healthy.

Many beginners go into bodybuilding headfirst without realizing the importance of the other requirements I mentioned. They believe if they are dedicated to their bodybuilding that’s all they need. However, without proper exercise and a good nutritional diet, bodybuilding will not only become difficult, but it may also not lead to the desired results.

Why bother getting into bodybuilding if you’re not going to do it right so you’ll reach the maximum success? It will only lead to your feeling frustrated and feeling like you failed. Here are a few very important tips for beginners that are interesting in bodybuilding.

Starting Slow

Once you’ve decided you’re definitely getting into bodybuilding, you’re going to be eager to get right at it so you’ll get the fastest results. Here is one thing to always keep in mind. Whether you’re overweight or just looking to improve your body, remember that it did not get into the shape it is overnight. Therefore, you’re not going to get miraculous results overnight either. You need a lot of patience and you need to start with the basics and be willing to put in the necessary time.

While many beginners get their research for bodybuilding online or from friends, others seek the help of a professional trainer. If this is within your budget, it’s a great idea because a trainer can show you the best bodybuilding steps, while allowing you to work at your pace. Working at your own pace and not overdoing it is the most important thing.

Males vs. Females

Many women see a man’s body in a bodybuilding magazine and feel they can easily achieve the same goal by doing the same bodybuilding exercises and using the same techniques. What’s important to remember is that a woman’s body is built differently than a man’s to start with. Secondly, factors like pregnancy, menstruation, nursing and even menopause take a toll on a woman’s body and special considerations need to be taken. These considerations are not just the required bodybuilding techniques but also the different nutritional requirements.

Nutrition

Don’t ever underestimate the importance of a well balanced diet, whether you’re bodybuilding or not. There are many supplements you can take, but if your body is lacking the nutrition it needs, your progress is not going to be what you want. It’s also important that your diet meet the requirements of your body, as everyone’s needs are different.

Bodybuilding for Females

Bodybuilding has really increased in popularity in recent years. Female bodybuilding has also gained popularity in huge numbers. With the emphasis the world in making on physical fitness and its importance for overall good health, women are turning to bodybuilding. Female bodybuilding is to not only help develop curves in the right places but also to develop and keep their muscles toned and firm. Proper bodybuilding workouts can help to form the muscles and shape up a woman’s body as well as improve their physical strength and promote good health.

Difference in the Genders

Female bodybuilding is not very different from male bodybuilding. After all, men and women both have the same number of muscles in their bodies. They also appear to get the same results from a physical workout. There is one major difference between men and women, at least one in regards to bodybuilding. Men have testosterone, which is a hormone that helps to build muscles while women have estrogen, which is a hormone known for storing fat. This does not mean that women will gain weight quicker than men will, however. A female that’s working out can easily build muscles and lose fat.

Misconceptions concerning Female Bodybuilding

Many women would love to have a strong and muscular body, but are afraid to participate in bodybuilding because they fear that if they quit, their newly developed muscles will instantly turn to fat. This is virtually impossible in spite of how widely believed it’s been. Muscle and fat are two very different tissues. Fat develops when the body stores unburned calories because these calories have not been burned because of a decrease of physical activity. This will happen to any individual that is suddenly inactive, including bodybuilders. Muscles will never turn into fat.

Benefits of Female Bodybuilding

There are many benefits to female bodybuilding. While many women are afraid they will suddenly develop a bulky muscular body and lose their femininity, this is not the case. When bodybuilding is properly done with consistency, they can develop a curvaceous body that looks years longer than it actually is. Bodybuilding routines for the arms, for instance, can help eliminate the weak and flabby upper arms that often develop with age. This is just one example of what female bodybuilding can achieve.

Because women’s bodies are made differently than men, the weight training requirements for women are going to be different as well. It’s not going to be quite as easy for a woman to bulk up from bodybuilding. Female bodybuilding requires exercises will also target your cardiovascular system, which will give your body a much needed health bonus. Let’s face the fact that all woman want to have the perfect body and have it for as long as possible. With the right kind of systemic weight training, this can be possible.

Bodybuilding Routines for Specific Body Parts

Bodybuilding routines can be diverse and unique as the bodybuilders that are doing them. Each bodybuilder generally has a specific goal in mind. While one bodybuilder may be attempting to change the entire body, another may be targeting certain parts of the body. What they all have in common is to get their targeted results in the quickest possible time. They also all want to reach their goals with the least amount of effort. This is the main reason why they choose bodybuilding routines that provide a premium training system.

Bodybuilders, regardless of their goal, will perform different exercises in a different number of repetitions using a variety of weights to tone, shape or build up certain parts of the body. Many of them will determine which bodybuilding routine they want to use by a trial and error process. If it’s successful, they stick with it. If they see no progress, they try something different. One thing to remember is that even if you feel you’ve found a successful bodybuilding routine, you still need to switch it up and try something different.

Once your body reaches a certain plateau, you may find that your progress is declining. The reason for this decline or total lack of progress is that your body is not getting enough stress and needs new exercises. Another problem that some bodybuilders experience is lack of progress from overdoing their routines. A bodybuilding routine should not last longer than 75 minutes, with short rest periods between each session. By doing it longer, you’re just risking injury or other serious consequences, which will really slow down your progress.

A bodybuilding routine consists of different exercises, a certain number of sets and a certain number of repetitions for each muscle of the body. Keep in mind that you’re not going to be working on every muscle of the body all at once. For instance, a bodybuilding routine for chest weight lifting may consist of three sets of slant bench press, three sets of flat bench press and two sets of flat bench dumbbells.

You may also want to work on different muscles on different days, which are referred to as workout splits. An example would be working on triceps shoulders on Monday and biceps back and legs on Wednesday.

Here are some bodybuilding exercises for building certain muscles:

Biceps exercises may be preacher curls with barbells or dumbbells, standing barbell curls or standing or seated dumbbell curls.

Chest exercises can be slant or flat bench press, slant dumbbell flays or flat bench dumbbell flays.

Back exercises include seated cable row, lat pull down or weighted pull ups, dead lift, bent over 1 arm dumbbell row and bent over barbell row.

Triceps exercises include dips, press down French press and for calve raises or squats for the legs.

Shoulder exercises can include lateral raises and shrugs or standing or seated military press with dumbbells or barbells.

How to Gain Muscle Mass

All you guys out there who are just the average build, or maybe a little on the lean side have thought about how to gain muscle mass at one time or another in your lives, right? As a teenager when the hormones are ripping up a storm and you are lifting weights to impress the girlies it is an easy matter to gain muscle mass when you’re in your prime.

Well boys, you won’t stay there forever and by 25, you have already started to go down hill as life takes over (unless you are a professional weight lifter). You get a little soft, and one day you decide that it is time to get back in the game. After some soul searching in the mirror you decide that you need to know how to gain muscle mass to improve your self image. I am not talking about these huge biceped monsters; just enough to show a respectfully tight body. Of course, you can follow the advice on how to gain muscle mass religiously and rival the Incredible Hulk if you want to, but you don’t have to!

So you begin your routine of how to build muscle mass and the protein shakes that the guy at the gym swears will help you pile on the muscle. You of course expect immediate results but, you are sorely disappointed when you look in the mirror once again. No change. Now it is time to hit the books and see what you can learn about gaining muscle mass. In the meantime, here are a few things to get you to thinking about how to gain muscle mass. Start slowly with the weights and build reps before weight start light, say 15 lbs; when you can do 25 reps each arm and not get tired then it is time to add more weight. Use the leg machines in the same way if you are trying to gain muscle mass on your legs as well. The butterfly using free weights is a good builder for the chest and then the good ol’ abs machine for those six packs!

Don’t take on more than you can handle when you want to know how to gain muscle mass; all that will do is make you sore or worse, you could hurt something badly. Torn muscles and ligaments are no laughing matter. Don’t work out daily; one of the keys of how to gain muscle mass is not to do it too fast; your muscles need a day off in between lifting. Do some aerobic exercises on the days you aren’t lifting. If you feel you must continue the protein shakes then go ahead, but there is more to be said for a good square balanced meal.

If you can use free weights for your arms/back/shoulders you will get more of a workout and use more muscle groups with the dumbbells. A good vitamin is a good idea for anyone but if you are in training, you should be taking a good complete vitamin. Drink plenty of water- not caffeine water, or energy boost water – just good old plain water. You will sweat a lot of it out and your body needs to replace what you lose. Stay away from smoking and chewing tobacco it won’t do a thing for you.

If you have a schedule and a good diet you will firm up and gain muscle mass as you continue your work outs and once you are where you want to be a couple times a week should keep you there. The aerobic workouts should remain a part of your routine too for your heart health. By now you should have seen a decent gain in muscle mass and definition if you are working out religiously. Go by your family body type, if no one has the huge muscles you see on TV, it is doubtful you will get them. Go for a lean hard look with a decent gain of muscle mass and good health. The illegal hormones aren’t the way to go; neither are steroids. All they will do is make you angry with a big attitude and a small “package”: definitely not an asset in the dating world.

Why Everyone should Build some Muscle

In these days of health crazes and the numerous types of advice on diet and lifestyles it is wise to sit back and research what you want to do and have the most efficient way possible to get it done. A half hour of aerobic training a couple times a week just isn’t going to cut it to keep you healthy through your lifetime. As we age out routines and bodies change and require different strategies to stay healthy.

It has been recommended by the medical experts on training Americans, ALL of them, men and women, should strength train at least twice a week to work all the major muscles as well as doing some aerobic activity. Adults 65 and older should strength train with less weight and more repetitions two to three times a week.

The public is finally seeing to build muscle you don’t need to have big equipment and gyms or even a trainer. Just some common sense and a good diet will do a lot to build muscle and maintain health. The things that building muscle can do for you are give you an improved body, better immune system for fighting off illnesses and a faster metabolism so fat burning is easier .

It is said that without proper use and exercise we can possibly lose only 5 to 7 pounds of muscle per decade! And since we gain fat as we get older this is a recipe for disaster in the making. And we know that besides building muscle, strength training is a help in adding bone density and potentially prevent osteoporosis. We should all do some strength training to just keep ahead of getting out of condition and making life worse as we get older.

Building muscle is good at any age as long as you start according to your condition now and don’t over do it. Muscle building that involves the whole body such as squats, bicep curls and bench presses are the best to do as they burn more calories and involve big groups of muscles.

You should alter your program every month and a half or so to avoid boredom and the plateaus in muscle building that happen. And don’t forget your cardio workouts. These are important for building the most important muscle, your heart! As with any new exercise, if you are a beginner start slowly to begin to build muscle if you aren’t used to the work out you can hurt yourself trying to lift too much.

Keeping your muscles toned isn’t necessarily about continually lifting heavier weights. It is the way you lift and how many reps you do that work to build muscle and maintain it. And don’t forget your nutrition! Plenty of protein, fruit and vegetables at every meal is what you need. Watch that fat! You don’t need nearly as much as you might think even for serious body building.

Drinking plenty of water it is essential for life and all body processes. Eat foods in as natural a state as possible: raw or steamed for veggies. Please cook the meat, however! Men and women can follow these same guidelines for their muscle building and cardio fitness though the number of calories and the workout length may need to vary as it does between individuals anyway. If you are older, don’t stop if you are in training now, it is the best thing you can do for the rest of your life! If you follow a good diet along with a routine you should have results with you building muscle and re toning what is already there. If you are a beginner, start slowly and in no time you will be healthier and feel much better about yourself as you build muscle and your health!

Common Bodybuilding Injuries and Ways to Prevent Them

As careful as we are in life, we all tend to incur certain injuries from time to time. Bodybuilders are probably more susceptible to these injuries, especially beginners eager to get in a forceful workout. Most bodybuilding injuries occur from not having a proper workout before starting your routines or improperly using the body. Here are just a few of the most common injuries and ways you can prevent them.

Abdominal strain occurs when your abdominal muscles are strained during a forceful activity such as lifting a heavy object without proper warm-ups. Symptoms may be inflammation or tenderness at the bottom of your abdomen, a sharp in abdominal muscles or when contracting these muscles. Abdominal strain can be prevented by making sure your abdomen is well toned before working out. Crunches, sit ups, running or using stationary bikes and treadmills are great ways to warm up before you begin your routines.

Calf strain is very common with beginner bodybuilders and occurs when the tendons and muscles in the lower back part of your leg incur an injury, most often from forcefully pushing off your toes such as with jumping, running or lunging. Difficulty in standing on your tiptoes or contracting your knee, swelling and pain in the calf muscle and sudden pain in the lower back leg are all symptoms of calf strain. Prevention of calf strain takes place by doing proper warm ups like sit ups, running or working out on an exercise bike, treadmill, stepper or with dumbbells.

Lower back pain is probably one of the most painful injuries and occurs when a muscle or ligament that’s near a vertebra is strained. Because your nerves go to all parts of your body, lower back pain can cause weakness or pain anywhere in your body. Symptoms are possible bruising or swelling in a ruptured area, sudden pain in your back and difficulty in moving. Lower back pain can be preventing by using your legs rather than your arms and back to lift heavy objects, sitting in a straight backed chair and avoiding lifting more than you can comfortably carry.

Achilles tendonitis is when your Achilles tendon is inflamed and causes pain on the back part of your leg near your heel. It can occur when the Achilles tendon is overused, from consistent uphill running or from increased sports or strength training. Achilles tendonitis can be prevented by stretching your Achilles tendons and calf muscles before you begin your workout. If you notice that you have a tendency to have Achilles problems, avoid any uphill running.

In the case of any injury, do not apply any heat, drink alcohol or have a massage within 24 hours of the injury. For the best recovery of most injuries, apply the RICE treatment, which includes Rest, Ice, Compression and Elevation.

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Jogging Tips and Advice

May 4, 2011 By Leave a Comment

running for fitness fat fightersRunning or Jogging the Choice is Yours

Although many people enjoy jogging, others are content with just running or even brisk walking. What is the difference between running and jogging? The major difference is the rhythmic and controlled pace compared to running which tends to have little rhythm to it. While the runner may slow down or even stop every few miles, a jogger tends to go at a steady pace during the entire activity. One of the reasons this may happen is because the jogger maintains a steady slow pace while the runner tends to start out running fast and slows down or stops when he is unable to maintain that pace.

The key is to do what is comfortable for you, but if you want to maintain a regular exercise routine, jogging is better for you than running. That does not mean running is bad but it is more than the short term than the long-term exercise routine. It is more effective to continue at a steady pace instead of changing your pace. This is especially important for those who are unable to run or jog for long periods. Choosing to maintain an even pace throughout your jogging routine will help you keep your heart rate at the same pace and will prevent you from becoming out of breath or overworked. It is much healthier when you can maintain a steady pace instead of trying to make your heart race and maybe faint or develop cramps.

If you enjoy running and jogging, you may wish to alternate your routine in order to incorporate both of the activities. Keep in mind that you are more likely to last longer during your jogging routine, so save your running for those times you may have less time than others are. Running is a good activity to perform in the morning before you go to work though you may choose a leisurely jog as well. The important thing is not whether you run or job but to make sure you protect your feet by wearing properly fitting shoes that have a design for jogging. It also means replacing your athletic shoes on a regular basis and not waiting until they are ready for the trash before you do so. Another mistake many people make is to continue jogging when they are experiencing pain in their knees or legs—stop if you are in pain or you will pain a higher price later.

Is There a Right or Wrong Way to Jog?

Good solid question, right, how do you jog? Is there a right or wrong way to jog? Although some might say it makes no difference, others may disagree with that. Everyone has his or her own personal preference about different things, and when those preferences are different from what others may do, it means the other person is “wrong.” Is that actually true? No, it is not necessarily true, but in the eyes of the person doing things differently, it is indeed the wrong way of doing whatever activity it was. Whether it is jogging, running, or even vacuuming the floor, some people believe there is a right and wrong way to do it.

In retrospect, jogging involves the slow, rhythmic movement of a run, more like a trot or gallop of a horse than an actual run. Because of its slower pace, people who cannot run can usually jog. That is not always the case; there are exceptions such as heart patients and others who may not have the ability to perform any activity beyond that of a brisk or leisurely walk. For those who have the pleasure of being able to jog, they will develop their own way of doing it, and there is actually no right or wrong way to do it. The key issue is being up to keep up a slow steady pace but there is no right or wrong way except in the minds of some perfectionists.

No matter what you teach people about jogging, they are still going to find their own methodology, something that works for them. The choice is personal and as long as the result is the same there is little relevance to the reasoning or methodology that separates one person’s style from another. There will always be different ways to jog based on a person’s personal preference and even of their weight and body build. Some people just find one way of jogging easier than another with some even choosing to alternate between jogging and brisk walking and even running. It is not your style of jogging that will make a difference in your health but rather your perseverance in doing it. Choosing to remain healthy by participating in jogging as your exercise of choice will provide you with more years of good health than those who choose to lead a sedentary lifestyle.

Choose a Jogging Trail that is Away from Traffic

Although you want to job in places that are well populated you also want to stay away from traffic. Do not choose high traffic roads to jog even if you are on the side of the road facing traffic. There is always the possible that a car or truck will veer off the road and hit you or maybe just pull off the road with mechanical problems and fail to see you. If you choose roads that have a high traffic volume, choose one that has a sidewalk or a shoulder that is far enough off the main road for you to be safe.

In addition to the potential for being hit jogging in a high traffic area, is the possibility of being mugged or even kidnapped as you jog alongside the road. You can avoid those possibilities by making sure you are on the sidewalk or far enough away from the highway that someone would have to stop the car and get out in order to pull you into the car. Safety is a very important issue for joggers and one that you should not take lightly. Jogging is a healthy activity for the body but you also have to make sure you perform it with your personal safety in mind.

One of the best ways to make certain you are in a well-lit area that is well populated is in a business area. Keep in mind that not all business sections will follow this pattern, so you still have to be careful where you go. For example, factories and warehouses are not the safest places to be because even though people may be working, they are usually secluded and unable to see what is going on outside. The best places are round stores where customers come and go at all times rather than restaurants or movie theaters where customers are frequently inside rather than outside.

The key to making jogging a healthy activity is to make certain you are aware of the surroundings where you jog and to be attentive to your surroundings. Do not make yourself a target by being preoccupied with your own thoughts or with a music player. Although it may help pass the time while you are jogging it also puts your safety in danger and makes you vulnerable to a surprise attack by someone you neither saw nor heard.

Make Jogging a Group Activity

Quite often, when friends get together they are at a loss for something to do. They have done everything and want something different they have never tried, why not make jogging a group effort? Get some friends together and go for a jog in the neighborhood, the park or the local track. Not only is it a healthy change from going to the ice cream shop but you will be safer in a larger crowd. Although experts recommend at least two people, the more people who are with you when you jog, the safer you will be. By making it a group effort you will be both safe and healthy simultaneously.

Whether you arrange jogging as a group with just friends or participate in a sponsored event is of no relevance. The important issue is taking the time to participate in a group jog with friends or with another group of people. Certainly, it is likely to be more exciting if you are with friends but if that is not possible, do not eliminate the possibility of participating in an activity that is already organized. Do not deny yourself the pleasure of joining in a group jog just because you do not know any of the other participants. Events of this type are the easiest way to meet new people and make new friends.

If you cannot find an event that is already sponsored there is no reason y9ou can’t get something started yourself. All you need to do is find a group of people interested in joining in a group jogging activity. You can do it like a game or simply provide healthy refreshments at the end of the job. It is not something that needs a great deal of effort or requires a lot of time to organize. You can send flyers around your neighborhood to let everyone know about the event and see how much interest you can generate. The more people that are interested, the more likely it will be of being successful.

You don’t have to participate in a group jogging effort of course, but getting together with a group of friends or others who enjoy jogging can make the time go faster, and you will have accomplished your goal before you realize it. When you make it fun the time goes quickly and you can accomplish more, even beyond the original goals you set for yourself.

The Health Benefits of Jogging

Everyone needs to exercise in order to maintain good health. That does not mean you need to spend hours in a gym every week by any means. Some people are not into the gym and for them jogging on a daily basis is the perfect exercise routine. It accomplishes what the exercise intended to accomplish, increase the heart rate and metabolism. Even if your weight is within the normal range, you want to make sure your exercise routine increases the speed of your metabolism so that your weight will remain within the normal range. Of course for those who wish to lose weight there is a need to burn more calories than you consume.

Though it may seem minor to those without a weight problem, exercise is very important. In order to remain healthy you need to exercise enough to increase the heart rate and increase the rate at which your body burns calories. Even without increasing your food intake if you fail to burn off the calories you consume you will begin to gain weight. This is one of the reasons people question why they are not eating any more yet they are gaining weight—a sedentary lifestyle does not leave room for calorie burning.

An added benefit that may not occur to everyone is when you are participating regular in an exercise routine such as jogging you tend to be more conscious of the food you eat. Instead of lying around and munching on chips and other unhealthy foods, you have a greater tendency to choose foods that are good for you. It may be something within the subconscious that makes us do it, but exercise just seems to make us more aware of what we put into our bodies. That is certainly not true of everyone but many people do subconsciously eat better when they take the time to exercise regularly.

How often should you jog? It is a personal decision but if possible, you should jog for at least a half to forty-five minutes every day. If you do not have that much time at once, you can break it into fifteen to twenty minute intervals. Some people use their lunch break to exercise but you have to keep in mind even for short jogs you still need to make certain to wear properly fitting and appropriate shoes in order to avoid damaging your feet, legs and knees.

Safety Tips for Jogger

sNo matter what time you jog or where you go there are important safety tips you should always follow. Although one usually thinks of these as important for women, men can become victims of crimes just as easily as women can. In most cases one thinks that women are victims of rape while men might be subject to muggings but there is no iron clad rules that will define one gender being more or less vulnerable than the other. Your vulnerability depends upon where you go and how you present yourself.

One of the most important safety tips to follow when jogging is to go with a friend. Even during the daylight, it is a good idea to have someone else with you even if it is only to make sure nothing happens to you or to keep an eye out for someone who looks suspicious. Having someone else with you is usually a deterrent to criminals because they do not want to someone else to see them and be able to report the incident. Certainly, there are exceptions to the rule but in most cases; a criminal will not bother someone who is with another person. They do not want to be identified and though they might attempt to attack and kill someone who could be a potential witness, they realize that person may be able to disappear and notify the police quicker than they can attack.

Avoid using a personal stereo when you are jogging, especially at night. Although you may think it helps you keep your pace better when you have music playing, you are also allowing the music to distract you from things that surround you. You cannot devote your full attention to your surroundings if you have headphones on or ear buds in your ears. Criminals know this and they are always on the lookout for those who do not have their full attention on their surroundings. While you are busy jogging to the music, someone can come out from the bushes, grab you and rape and/or attack you.

Always jog in well-lit and populated areas. It is certainly enticing to jog in the park at night where no one can see you in your sweats or shorts and without your hair and makeup on, but that is very dangerous. Never jog anywhere that you cannot see and hear what is going on around you no matter how safe you may feel. Failure to exercise caution can make you a target for a criminal who may be hiding in the bushes or a dark alley.

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Fat Fighters Fitness Routine to Get in Shape Quick!

May 4, 2011 By Leave a Comment

Get in Shaope in 8 Weeks Fat FightingTest subject: Daniel

Fitness Status: Poor fitness and a little overweight

Reason for training: Feeling unfit and sluggish, don’t like how I feel with my body, fitness and diet.

Daniel is going to work on a weekly rotation of running, swimming and weight exercise. To achieve this you must take a 4 day exercise routine of the above training methods and run this along side a decent diet. Try to avoid fatty foods and keep to the good stuff, fruit and vegetables basically your five per day and aim for at least 2 litres of water every day also. Take a look at the diet section for some great recipes to get you started. We also recommend some great food diet books in the recommendations section.

Monday

Gym Session

1, 10 minutes or 2000 meters rowing to warm up

2, Daniel is going to concentrate on a routine of chest and triceps workout on the first day of the week. Once you have completed your warm up, move on to the chest press. You can use a standard vertical chest press machine or simply go for the flat bench and bar equipment. Aim to achieve a steady balance of weight not too much as to struggle with the lift and not too little that you feel no benefit at all. We are aiming for 4 sets of 12 to 15 repetitions to complete this exercise.

3, Using the Pec Deck machine next. Perform the exercise by holding your arms and elbows in together so that you virtually touch them together at the completion of the movement. Aim to achieve a steady balance of weight not too much as to struggle and lose balance. Return to the start position and repeat for 4 sets of 12 to 15 repetitions to complete this exercise.

4, Incline Dumbbell Fly is the last on the chest routine for Monday. Take up position on a free standing incline bench with your back flat on the bench. Take each dumbbell with your palms facing in facing each other. To start you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing in. Lift the dumbbells up together to meet in the middle and repeat. When returning to the start position, be sure to lower the dumbbells in a slow and controlled manner. Aim to achieve a steady balance of weight not too much as to struggle and lose balance. Return to the start position and repeat for 4 sets of 12 to 15 repetitions to complete this exercise.

5, Treadmill running for 20 minutes including your warm up. Start your treadmill run with a 2 minute warm up at a brisk pace. Once you have a good stride going, increase the speed to a comfortable pace for a further 2 minutes. After 4 minutes in total, increase the speed to a fast jog or partial sprint for 1 minute, this will work the body more and return some good calorie burning. After 1 minute return to your comfortable pace for a further 2 minutes. Continue this routine for 17 minutes including your warm up. Once you have reached 17 minutes lower your speed gradually and warm down for the last minute where you should be walking at a normal pace.

6, By the end of every session, remember to warm down accordingly as to not sustain an injury. Maintain a steady walk and a good stretch.

This concludes Monday’s session. Your Gym time should be around 1 hour long.

Wednesday

1, 10 minutes or 2000 meters rowing to warm up.

2, Shoulder press. Adjust the seat height to suit. The shoulder press handles should be around 6 CM above your shoulders. Make sure your back is straight your feet are planted on the floor or foot rest and your hands are facing forward. Press upward in a controlled manner. Continue up until your elbows are almost locked. Make sure to exhale while pushing the weight up. Lower the weights again, control the weight stack and avoid hitting the plates. Return to the start position and repeat for 4 sets of 12 to 15 repetitions to complete this exercise.

3, Cable Pull ups. Place a short bar on the cable clip. Grip the bar at each end no wider than your own shoulders at hip height and start your movement upwards in a slow and controlled motion. Remember to breath, exhale upward and inhale on the down motion. The bar should reach up to chest level and elbows to the side of your head. Try to maintain a steady motion and keep the bar close to your chest. Return to the start position and repeat for 4 sets of 12 to 15 repetitions to complete this exercise.

4, Front Dumbbell raises. Use a pair of dumbbells and hold them at waist height with your arms relaxed. Ensure your stand with good stance and grounded level posture. Remember to keep your arms slightly bent at the elbow to prevent strain on the elbow (tennis elbow sufferers like me should take note). Remembering to breath out on the lift, lift the weights outwards directly in front of your shoulders level with your chest so the arm is parallel with the chest. Pause, and slowly lower them to the start position. You can list one arm at a time or both together. Both together saves time and I feel is a little harder and takes a little more effort.

5, Treadmill running for 20 minutes including your warm up. Start your treadmill run with a 2 minute warm up at a brisk pace. Once you have a good stride going, increase the speed to a comfortable pace for a further 2 minutes. After 4 minutes in total, increase the speed to a fast jog or partial sprint for 1 minute, this will work the body more and return some good calorie burning. After 1 minute return to your comfortable pace for a further 2 minutes. Continue this routine for 17 minutes including your warm up. Once you have reached 17 minutes lower your speed gradually and warm down for the last minute where you should be walking at a normal pace.

6, At the end of every session, remember to warm down accordingly as to not sustain an injury.

This concludes Wednesday’s session. Your Gym time should be around 50 minutes to 1 hour long.

Friday

1, 10 minutes or 2000 meters rowing to warm up

2, Lateral Pull Down machine. First adjust the seat height to suit so you can reach the bars of the lateral pull down machine. Remembering to breathe out on the lift, pull the weights in a downward motion until your arms are level with your shoulders and return in slow and controlled manner. Remember to exhale on the upward motion and repeat the exercise for 4 sets of 12 to 15 repetitions.

3, Lateral Row. Adjust the seat height to suit so you can reach forward and grab the bars of the lateral row machine. Remembering to breathe out on the pull motion, pull the weights toward you in a controlled manor until your arms are level or nearly touching your chest and return in slow and controlled manner. Remember to exhale on the return motion and repeat the exercise for 4 sets of 12 to 15 repetitions

4, Dumbbell Row using the work bench free weights. Kneel on one side of bench by placing knee and your supporting arm hand on bench with your opposite leg slightly back to side standing slightly bent. Grab the dumbbell from the floor position and Pull the dumbbell up to the side until just before the dumbbell hits your side or the upper arm is parallel with your back. Return the dumbbell back in a slow and controlled manner remembering to breathe. Execute this exercise for 4 sets of 12 to 15 repetitions

5, Dumbbell Curls. Stand with your feet apart holding two dumbbells by your sides. Ensure the dumbbells are held correctly with palms facing in and arms straight. With your elbows tucked into your side, raise one dumbbell toward your chest and rotate forearm until your forearm and palm faces shoulder/chest. Return the dumbbell back in a slow and controlled manner remembering to breathe. Execute this exercise for 4 sets of 12 to 15 repetitions with alternating arms.

6, Cable Curls Using the cable machine or Concentration Curl

  • Cable Curl. Attach the straight cable bar to the cable hook on the cable machine and lower the cable wheel to the lower most part of the vertical column. Pick up the bar with a firm grip and stand with feet apart and take the weight. With elbows tucked into your side, raise the bar toward your chest until your forearms and palms face the shoulder/chest. Return the bar back in a slow and controlled manner to the hips remembering to breathe. Execute this exercise for 4 sets of 12 to 15
  • Concentration Curl. Place yourself at one end of a flat workout bench with your legs apart and lean forward slightly. Select and take a dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and allow the dumbbell to hang down in a relaxed fashion. Slowly curl the dumbbell to your chest keeping your elbow in place against your thigh, remembering to twist your wrist outwards remembering to breath out on the upward stroke. Repeat this exercise for 4 sets of 12 to 14 repetitions with alternating arms.

8, Treadmill running for 20 minutes including your warm up. Start your treadmill run with a 2 minute warm up at a brisk pace. Once you have a good stride going, increase the speed to a comfortable pace for a further 2 minutes. After 4 minutes in total, increase the speed to a fast jog or partial sprint for 1 minute, this will work the body more and return some good calorie burning. After 1 minute return to your comfortable pace for a further 2 minutes. Continue this routine for 17 minutes including your warm up. Once you have reached 17 minutes lower your speed gradually and warm down for the last minute where you should be walking at a normal pace.

This concludes Friday’s session. Your Gym time should be around 1 hour long.

Saturday or Sunday

If possible go swimming as swimming is a low impact exercise and does break up the impact of the cardio you have been doing during the week. Also a good swim using from crawl can burn up to 100 calories every 15 minutes when moving at a good pace. Apart from the above advantages, swimming is fun and also breaks up the gym sessions to maintain more variety in your training. Swimming also uses different muscles to the ones you have been using during the week.

If you do not have the facility of a swimming pool, try cardio sessions in the gym with a combination of rowing, cycling and jogging. Spend around 10 minutes in each exercise and work up a good sweat. Remember you know your limits. Push yourself but not too much as to hurt yourself.

Your Swim/Gym time should be around 30 to 45 minutes long.

What You Can Expect

The training program above should show changes and differences in fitness levels and actual physical shape after 6 to 8 weeks of training. This is a great base level for fitness to which you will feel better in body mind and general wellness in yourself. Remember to eat the right food, drink lots of water and you will notice the benefits.

Don’t make training a chore, make it fun, meet new people and share your training experiences. Learn new techniques and training tips. Also, remember the guys at your local gym are there to help you. If you have any questions don’t be afraid to ask for help.

Filed Under: Fat Fighter Fitness Tagged With:

Cycling For Life and Fitness

May 4, 2011 By Leave a Comment

How to Get Started

Cycling for life can be achieved by first checking with your health care provider to make sure you are healthy enough to take up the sport. It may be that you have not cycled for some time, so take it slowly at first. And don’t forget to stretch before getting on your bike.

You may want to take a neighbors bicycle for a short ride or go to your local bicycle shop and get properly fitted by an expert.
Make sure to wear a helmet to protect your head. Helmets should also be fitted properly for maximum protection.

When you buy a helmet make sure that it is it approved by the Consumer Product Safety Commission (CPSC) and that it is the right size. Everyone’s head it shaped differently so try on different helmets until you find one that is comfortable.

Wear the helmet level on your head and adjust straps and buckles for a proper fit. When you are done adjusting your helmet shake your head to make sure that it does not bounce around. It is one of the most important items that you can purchase and the goal is to protect your head and in turn prevent brain injury.

Have the handle bars and seat adjusted to make sure you do not put too much strain on your back.

Test ride the bike before you make the purchase. Seems simple enough but just because a bike looks good does not mean it will be right for you.

When you ride your bicycle you should consider apparel and gear that will not only bring you comfort but also keep you safe. Consider where you will be riding. What terrain will you be biking through and what is the climate like? Make sure to check the weather before you leave and take the appropriate clothing.

When purchasing rain gear Make sure you are aware of the difference between waterproof and water resistant. To be considered water proof it must be made of water proof fabric and the seams must be sealed. Water resistant is made of material that repels water but is not waterproof. Just be aware that there is a huge distinction.
Follow these few simple tips and you will enjoy cycling for life. It is a good way to stay fit and see the world in a whole different light.

Competitive Cycling is a Phenomenon

You probably feel as though you see more cyclists out on the road these days. Not only are people turning to cycling for better health, but they are turning to it as the ultimate rush. Many have looked to cycling as a competitive sport and have reaped the benefits in the process. Nobody ever used to think of cycling as a legitimately competitive type of sport, but this is the way it is now. It can start with something simple like just one race, and the phenomenon usually starts from there.

What’s drawn a lot of people in is that many charity and non-profit groups started sponsoring cycling events to help raise money for their given causes. This pulls at the heart strings of many people and they want to do whatever they can to help. This is where the turning point comes in because once somebody begins with cycling, particularly when it’s for a good cause, they’re hooked! There are so many great benefits to cycling and when you couple it with the possibility of helping a good cause, it’s a no brainer.

Those who sign on to participate in a cycling charity race have no idea how rigorous the training can be. To be able to participate effectively in these races that usually range anywhere from 1-3 days for their completion means months of cycling training and conditioning. It’s essential to build up your body, tolerance, and ability to cycle for lengthy periods of time before you can be prepared to participate in the actual race. This is where cycling takes on a different meaning for so many people as they become almost addicted to the way it makes them feel and craves the rush they get from setting out on another cycling path or mission of the day or week.

It’s not to say that everybody gets involved in cycling in the same way, but there is definitely a bigger draw to the sport due to so many competitive events rising up. This is great for the non-profits that have money raised for them and excellent for the individuals who get in shape and get drawn into such a rewarding sport. It’s really no wonder that as somebody trains for a competitive race; they are quickly pulled into the world of cycling and all it has to offer. This has truly turned into a phenomenon and the good news is that cycling shows no signs of slowing down anytime soon.

Cycling to Better Health

So many of us are struggling with weight issues or health conditions in some capacity, and something really needs to be done. So when it comes down to getting in shape and feeling better people turn to sports and exercises that they feel comfortable with. This is where cycling comes in as people look to this familiar sport as an easy form of exercise. Most people can benefit from getting healthier and this can contribute to living a longer life that is much more enjoyable. As people start to realize that, they want to find something that will help them to quickly get in shape and still enjoy the activity while they are doing it.

Cycling to better health is a very familiar concept. If you think about it, many of us spent a good many years of our childhood on bikes so the concept is rather familiar and comfortable. This is one of those exercises that doesn’t always feel like exercise, though you do need to make a commitment to see the effects. They say that the two best ways to get yourself in better shape and looking the better picture of health is with proper diet and regular exercise. One without the other doesn’t work and so along with the healthy eating comes the need to exercise. This is the point at which many people turn to cycling as their chosen form of getting fit and feeling better overall.

Cycling can help you to burn major calories, but in a gentle way that doesn’t wreak havoc on your body. People of all ages and walks of life can enjoy cycling and that’s what makes it so very appealing. You can find some excellent trails outdoors to practice your cycling skills and if the weather turns bad, you can find some excellent options indoors as well. Cycling is very approachable and so for those that wish to gain better health, they turn to this as a starting point. You can perform cycling on your own or with others so it makes it one of those activities that works for just about any situation. If you’re looking for an exciting form of exercise or have a vested interest in getting healthier for any number of reasons, then cycling may be just the activity that you have been looking for. Even if you haven’t been on a bike for year, cycling can offer a gentle way into the world of exercise and get you feeling better almost immediately.

Cycling for Life in the Best Biking Cities

Whether you bike occasionally for fun or enjoy frequently, serious rides, it is good to know the best cities to bike in. Perhaps you have a friend who lives in one, and you need to know if you should bring your bike when you visit. Or, there could be a city near you, or even the one you live in, that you just have to explore.

Portland, Oregon, is often cited as the best biking city in the United States. With rivers, mountains, forests, and other natural wonders around, it is no wonder. Portland is a bike friendly city with bike lanes on many major roads, and even some special roads just for bikes. If you want to commute to work here, it is very easy. Or, if you prefer, it is a great place to take a leisurely ride.

Minneapolis, Minnesota, may be surprising to some. However, when it is not snowing, it is a great place to bike. This twin city is very fun to explore, and a perfect place to bring a bike.

Seattle, Washington, is another excellent place to ride your bike. With the Puget Sound just nearby, you are sure to get an excellent view when you reach the top of a city hill. Even with the notorious northwest wet weather, biking in the fresh air of Seattle is hard to beat.

San Francisco, California, is one of the most unique places in California. What could beat a great view of the gorgeous Golden Gate Bridge, or biking down the most windy road in the world? With new and exciting things to see on every street, it is no wonder San Francisco made the list.

Madison, Wisconsin, is a very bike friendly city, and this does not seem to be changing. In Madison, you can bike around the city or around a lake. The bike routes are marked well and easy for even inexperienced bikers to use.

Austin, Texas, is often compared to Portland, and it is easy to see why. Both of these great cities are on the list of the best places to bike. Austin is bike friendly, and there are so many things to see. You get the benefits of a place like Portland without the pesky northwest rain.

Of course, there are many more great cities to bike. In fact, you could make the most of just about any city by biking it. Talk about cycling for life, making a habit out of biking cities is sure to improve your health and the environment!

Making the Most of Cycling With Organized Bike Rides

More and more people today are interested in improving their lives with cycling. Biking to work, to the store, or just for fresh air and exercise are incredibly common. Biking is also a great way to meet new people and discover things in your area you never knew existed.

A quick internet search can help you find local bikers who are trying to connect with others. If you find a group that bikes together, see about joining them. There are often multiple groups that organize large bike rides and welcome new members. Usually these groups are free.

It is likely that you will be able to find rides that fit into your physical abilities. If you are a relatively new rider, look for a ride that is short and not too strenuous. Most groups have a lot of rides, and you do not have to participate in them all.

Riding with a group can also be safer than riding alone, because your group of bikers will be very visible. Joining an organized bike ride will be fun, interesting, and could even be an educational experience. If you are new to an area, or just new to biking in an area, you will surely discover all sorts of new things. It is highly possible that there are all sorts of neat things in your area you have never seen before. On a bike, you can go many more places than in a car.

If the organized bike ride is large enough, it is possible that some streets will even be shut down, increasing your safety immensely. This is not immensely common for everyday rides, but for big riding events it happens all the time.

If you love to ride your bike, you just have to make the most of cycling with organized bike rides. All you have to do is show up and ride, so it is much easier than planning a route out for yourself. Not only that, but you are sure to meet other riders who very much enjoy riding, so you know you will have something in common with them.

Depending on the length of your organized bike ride, there may be breaks worked into the schedule. This will give you time to rest, use the bathroom, and eat, as needed. Many organized bike rides are just around a local area for an hour or two, and others are of a longer distance and perhaps even overnight. Be sure to pick an organized ride that you feel comfortable with.

The Health Benefits of Cycling for Life

There are so many health benefits to cycling for life, it is almost impossible to enumerate them. As such, only a few will be explored. Everyone knows that biking is a great way to improve health, but it is important to know just how good biking is for you.

Biking is one of the best types of exercise, for a number of reasons. First, for many people, it is easier to burn calories on a bike than doing another activity. The reason for this varies person to person, but many people agree it is because biking is so fun. Also, it is easy to do. There is even a saying about how people never forget how to ride a bike. Even if you have not ridden a bike in years, chances are you still know how.

A great health benefit of cycling for life is that your metabolism will increase. Exercising in general jump starts your metabolism, allowing you to burn more fat and calories. With an increased metabolism, it will be easier for you to reach any health goals you may have, or even a target weight if you want to shed pounds.

With a higher metabolism and regular exercise on your bike, you will start to burn fat. Even if you do not necessarily want to lose weight, burning fat is good. Most people have a higher percentage of body fat than they should, and burning that fat helps keep you healthier.

While burning fat on your bike, you will also be building muscle. Riding a bike is an activity that utilizes mostly your lower body, but it does work your core and your upper body a little as well. Building muscle will help give you a healthy look, feel better, and be stronger. It is unlikely that you will build more muscle than is healthy or than you would like if you are not trying to do so, so do not worry about that.

Biking also helps you keep up your endurance or stamina, especially when you bike as a cardiovascular activity. It is important for your overall health that you increase your heart rate while exercising. While you may not want to bike rapidly for your entire ride, perhaps doing so for a mile or two will be a big help to your health.

Finally, exercising has been said to increase your overall level of happiness. Of course, getting fresh air while you go for a ride is sure to elevate your mood anyway. With both physical and mental benefits, cycling for life seems like a great choice.

Filed Under: Fat Fighter Fitness, Riding For Fitness Tagged With: ,

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