Author: Idealbody4life-personal Training

1. Remember to consult with your doctor before starting any new training
2. Start on simple exercises to build up strength and control
3. Strong core is the key to heavy weightlifting
4. Never sacrifice form for the sake of a heavier weight; perform exercise correctly
5. Slow down; do not use momentum while lifting
6. Set small achievable goals, achieve and do it all again
7. Do not forget to bend your knees when picking up weights
8. 80% of training is the right nutrition
9. Try different workout plans to challenge your body all the time
10. Listen to your body
11. Know different types of pain, lactic acid burn is not the same as a torn ligament
12. Take  breaks from training; every 6-10 weeks take one week off
13. Different amount of repetitions will work muscles in a different way
14. Don’t forget a drop set, start with heavier weight and reduce the weight in the same set
15. Don’t forget a super set, do two different exercises sequentially as part of the same set
16. Be consistent in your training; any workout is better than no workout
17. Do no copy everything you see on TV in the GYM
18. Hydrate, by the time you feel thirsty it’s too late, app 200ml every 20min
19. Compound exercises will always work more muscles group then isolation exercise, dead lift vs bicep curls
20. Do not try to lift heavy until you tried that exercise with the lighter weight
21. If its heavy, please use a spotter
22. Do not neglect training your legs, even though you can’t flex them in the club
23. Supplements are great but nothing can replace a well balanced diet
24. Forget peer pressure
25. Not all exercises will work for everyone, each body is unique
26. Stretch, flexible muscle will recover quicker and will be healthier
27. Want to lose weight fast, try a circuit class
28. Kettlebells are not for the beginners
29. Do not constantly attend the same pump class, try different classes, different instructors
30. Machines are great but don’t neglect free weights
31. Push-ups, Chin-ups, Pull-ups, body weight exercises will help you achieve your goals
32. Change workout locations, change gyms do anything that will prevent you from getting bored with training
33.  Strong and healthy rotator cuffs will help you to prevent a lot of shoulder injuries
34. Want  boring and  nasty workout just join your local boot camp
35. Do not do Yoga or Pilates in a large group class
36. Try to run on the grass to reduce impact on your joints
37. When looking for a training partner try to train with someone fitter and stronger then you
38. Looking for a low impact, minimal equipment exercise that still improves your fitness and strengthens bones, well just go for a walk
39. Plyometric exercises are great in improving your explosive power; e.g. Squat Jumps
40. Never lock out your joints while lifting weights
41. Try to keep soft knees while holding weights and engage your core muscles
42. Personal Training can help you  achieve your fitness goals faster and stay motivated
43. You are more likely to burn more fat by doing cardio after resistance training
44. Incidental exercise can bring you great benefits and save you a lot of time, so do take stairs
45. Don’t swing your lower back while doing bicep curls, just try a lighter weight
46. When running aim to be light on your feet and do not come down heel first
47. Do not ice for more than 20 min
48. Keep a training diary
49. Never bounce while stretching
50. Full squat is one exercise that most people should avoid
51. When trying on your new training shoes, try them in the afternoon when your feet are bigger
52. Aim to take no more than 1 minute breaks between each set
53. Always complete a warm down before finishing a training session
54. Want results, well then aim for at least 30 minutes of moderate training 5-7 days a week
55. Always keep your lower back in the neutral position when lifting weight
56. Running up stairs and hills is great for improving speed and endurance
57. Muscle soreness one or two days after training is normal
58. Listening to music while training can really keep you going but if it’s getting in the way of your concentration then turn that iPod off
59.  Resistance Tubes are light, easy to use and can be used to do most exercises. Great tool to learn any new exercise as well awesome piece of exercise equipment to take with you while travelling.
60. Try to have designated training days during the week
61. There is no better time to exercise; some people prefer to train in the morning and some in the evening. Find the time that works great with your schedule and your body.
62. Your lower back should never hurt or have any tension while training your abs or core
63. Using Swiss Ball or Bosu Ball is a great way to introduce another degree of difficulty into your training  as well as can help to improve your balance, core control, strengthen smaller stabilisng muscles
64. Make sure you don’t swing forward in the downward phase of the bend over row
65. Don’t jump on the scales everyday of the week
66. Don’t starve yourself to achieve weight loss, may cause a weight loss in the short term but in the long run you will end up putting on more weight
67. If you want big, solid, muscular looking arms please don’t neglect training your triceps
68. Please wear appropriate footwear to the gym
69. Sprinting can help to increase muscle mass, reduce body fat and strengthens your cardio vascular system, and it’s not as boring as a slow jog on the treadmill
70. Boxing is a great way to work on your cardio muscular fitness as well as muscle tone, for a more challenging routine try using heavier boxing gloves
71. Don’t box by just using your shoulders, be light on your feet and put your bodyweight behind each punch
72. Make sure to get plenty of sleep, between 6-8 hours. Lack of sleep will make you feel weak and regress your recovery process
73. Protein shake after a workout will greatly assist muscle building process
74. Don’t bend and twist while lifting, sure way to end up with a lower back disk injury
75. Mountain climber is a great exercise for the weight loss
76. If you want to swim faster try improving flexibility of your ankles
77. Any exercise that you don’t like doing is probably the one that you should do more
78. Every 4 weeks try taking measurements of your waits, arms and etc to get that little bit of extra motivation
79. Try to exhale as you lift
80. Never exercise if you are sick unless most of the symptoms are above neck
81. During training session stretch the muscles you just worked between the sets
82. When cycling on stationery bike try to maintain pace between 80 to 110 rpm; you will ride further and faster without the knee strain as well as less fatigue
83. Try training opposing muscle groups in each set to maximize each workout
84. To build speed and endurance for the marathon, aim to go slow for the first third of your run, middle pace for the second third, and faster than normal pace until the end
85. Try using bench as a reference point to improve your squatting technique
86. Challenge your legs and try a reverse lunge
87. Squeeze your butt muscles when you lift weights over your head to further stabilize your spine
88. Don’t forget to keep your heels flat on the floor when you squat
89. Stretch your calves before going for a run
90.  When warming up before lifting weights don’t just go for a jog on the treadmill but instead to the warm up that targets muscles you will be using
91. Training abs alone will not make you lose your stomach
92. Having some sugar with protein after the workout will help carry protein to the muscles
93. When doing hang knee raises make sure to roll your hips and pelvis towards your chest instead of simply raising your legs
94. Your age is not an excuse! Google Jack Lalane
95. If you want to have no energy while you train then stop eating all the carbs; No carbohydrates diets do not work in the long run
96. Don’t forget to use a foam roller to stretch and loosen up your muscles
97. Don’t become over dependent on your personal trainer
98. When swimming make sure to breath between 2-4 strokes
99. When choosing your personal trainer make sure to check if they are insured and adequately qualified
100. Check out www.idealbody4life.com for more tips

Article Source: http://www.articlesbase.com/fitness-articles/100-workout-tips-5597404.html

About the Author

IdealBody4Life provides highly experienced personal trainers, ready to help you anywhere at anytime. Our team of personal trainers will look after your fitness and nutritional needs by designing a workout plans to suit your individual requirements.

Author: Aaron McCloud

Weight training basics are simple. Deceptively simple.

And yet, there’s so much crap and misinformation online about them. You don’t need that latest gadget or sexiest gadget or coolest new toy. Good weight training to build muscle, and effective weight training basics, relies on a few timeless principles. Here they are, and remember: reading about them is easy – actually doing them is hard.

Work Harder

Not longer, harder. Each and every time you go to the gym, you must work harder than the last time you went. Otherwise you won’t get stronger.

This is hard. Most people want an easy workout that doesn’t require any strain. But weight training to build muscle and strength doesn’t work this way.

And when you go to the gym, you will hear all sorts of pathetic excuses people are telling each other.

“Well, I wore pants today and I can’t really do [exercise x] well in pants…” Why did you come to the gym then?!

Good Form 

if you don’t have good form, then (a) you’ll probably hurt yourself, and (b) you won’t be getting the benefit of engaging the correct muscles. Form isn’t just a convenience – it’s the most anatomically efficient and safest way to do a lift.

You don’t gain anything by compromising on form. Sure, you might lift a slightly heavier weight today, but you won’t actually be getting stronger. And on day that compromise will come back to injure you, I guarantee it.

Rest And Recovery

When you’re at the gym you break down your muscles. When you rest is when you rebuild your muscles.

So, to build more muscle eat more and rest. I cannot stress this enough – if you don’t eat enough, you won’t grow more muscle. It just won’t happen.

Fortunately, though, most people don’t have trouble eating more. But many people do have trouble resting. When you sleep is the primary time when muscles are rebuilt.

Sleep is also when you release growth hormone and testosterone. And whether you’re a guy or a girl, you want both to build up your muscles. Sleep is not for the weak – sleep is for the strong!

Record Your Workouts

If you don’t record your workouts, how are you going to make progress? And if you do make progress, how will you know that you are making progress?

Recording your workouts is simple, and probably takes an additional 10 minutes each time you go lifting. But it really pays off.

When you can actually increase your weight consistently, that’s a wonderful feeling. And when you know beyond a doubt that your stronger than you were a month ago, that’s just awesome.

Time 

One of the most important weight training basics is accepting that it takes time to build muscle. Or to reach any worthwhile goal for that matter.

If you can put on 4 pounds of muscle in a month, or add 10 pounds to your bench press, you’re doing really good. It might seem slow, but that’s the speed that your body grows at. And if you can keep putting just 10 pounds on your bench press every month, think where you’ll be in a year? Or two years?

Don’t think of committing to a year, or two years, or three. Think of just lifting hard and heavy today, with good weight training basics, and let the rest of your life take care of itself.

If you’re serious about developing good weight training basics, and good diet habits to build muscle, check out the info below. You’ll find exact directions and great tricks to gain strength and muscle.

Article Source: http://www.articlesbase.com/fitness-articles/weight-training-basics-the-key-to-strength-5592266.html

About the Author

If you want to get more free info about weight training, check out the 5 Day Beginner Weight Training Course. Or read more info at my site, Complete Strength Training. I’m an American College of Sports Medicine certified Personal Trainer, and I’ve been lifting heavy things and practicing Japanese martial arts for quite a while. There’s a lot of info about all different kinds of strength and weight training. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Author: Dana Lee Chapman

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there is another important element (along with balance, coordination & agility). But, most often neglected is flexibility training, especially after a workout. That neglect is regrettable, because flexibility training:

:: Allows greater freedom of movement and improved posture
:: Increases physical and mental relaxation
:: Releases muscle tension and soreness
:: Reduces risk of injury :: Improve circulation/blood flow to muscles :: Induce muscle building potential (recent research shows that stretching increases the muscle building process your body goes through). Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself.

The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.  During your flexibility training it is best to do static stretching. Static stretching is slowly elongating the muscle through its full range of motion, then holding it at a position where it is at full extension (without pain). The stretch is held for 15 to 30 seconds with no bouncing.

Most experts believe ballistic, or bouncing during a stretch, is dangerous because the muscle may reflexively contract if restretched quickly following a short relaxation period. Such eccentric contractions are believed to increase the risk of injury.

A great way to stretch after a workout or otherwise is starting a yoga practice. Incorporating yoga into your routine is extremely beneficial. Even just a few minutes at the end of your workout session can help to loosen tight muscles, increase balance, calm your mind and have positive effects on how you feel & think.

Remember it only takes five minutes at the end of your workout. If you’ve already spend the time for a great workout, then what’s just five minutes more if it means better results? Plus, it just feels good!

Article Source: http://www.articlesbase.com/fitness-articles/do-i-really-need-to-stretch-5573502.html

About the Author

Dana Lee is the Founder & Master Group Fitness Motivator at RealFit.tv & Dana Lee’s 20-Minute H.I.I.T. Workout Series

Author: Jenny Rodriguez

One of the best ways to get and stay in shape is to find a fitness activity you enjoy. However, even doing something you love can get boring. It’s important to keep your fitness activities interesting and fun. One great way to do that is to embrace new fitness trends. As the New Year rolls closer, here are ten fitness trends to keep an eye out for.

1. Forza – Forza is a fitness program that embraces the art of samurai sword fighting. It’s a full body workout that provides both strength training and cardio benefits. If you love the idea of swinging a large sword or wooden stick you can find classes and home workout DVDs.

2. Dance Fitness – Zumba took the country by storm last year. All across the nation Zumba studios opened up and people began working out to a Latin beat. It’s spawned a whole new generation of dance fitness classes. They’re fun, much better than your mom’s jazzercise from the 80′s, and they’re a great way to get in shape.

3. Yogalates – Yogalates is a fusion of yoga and Pilates. The core moves of yoga are blended with the concepts of core strengthening and holding poses. Proper alignment is essential. If you love yoga or Pilates or cannot decide which class to take, consider a yogalates class.

4. CrossFit – CrossFit is a strengthening and conditioning program. It was originally created to help bodybuilders develop more flexibility and endurance as well as proper form. However, people and athletes from all walks of life have found that CrossFit is infinitely customizable to any level and fitness goal.

5. Cy-Yo – Cy-Yo stands for Cycle Yoga. Yes, you read that correctly. No, you’re not trying to do downward dog as you peddle. Instead, you warm up with a yoga class and then get on your indoor bike for a spinning class. It helps gym members get the best of both worlds.

6. Yogafit – Are you starting to notice a trend here? People are blending yoga with everything. Yogafit is a blend of yoga moves and basic fitness moves. A typical YogaFit class might move from downward dog to push ups.

7. Functional fitness. Using strength training to improve balance and ease of daily living. Functional fitness focuses on teaching your body to perform daily movements instead of being able to life a 100 pound barbell over your chest. It’s practical strength training.

8. Hiring a personal trainer or group training. More and more people are discovering the benefit of personal trainers. You receive focused attention from a specialist. It helps you reach your fitness goals more quickly.

9. Golden oldies programs – More and more baby boomers are getting into the health and wellness trend. That’s opened up a market for senior programs. You can now find fitness courses dedicated to retirees.

10. Fitness classes for children. As childhood obesity continues to increase more and more fitness professionals are creating programs specifically to help motivate children to get healthy. Fitness trends arise from demand. They help keep your workout interesting and do motivate you to continue pursuing exercise and fitness throughout your life.

For more fitness tips visit our Fitness Blog

Article Source: http://www.articlesbase.com/fitness-articles/10-fitness-trends-for-2012-5570404.html

About the Author

Jenny has been writing fitness articles online for nearly 2 years now. Not only does this author specialize in fitness tips, and fitness gadgets reviews such as the Muscle Gaining Secrets Review. You can also check out her fitness blog which reviews and lists the best workout & fitness equipments!

Author: William

Should you are designed for getting individuals preferred six packs, you will find a couple of items that you will have to incorporate with and alongside your 6-pack abs exercise routine. Listed here are a number of them:

Should you suffer any medical problem-particularly individuals associated with the healthiness of your heart–it is crucial that you seek the recommendation and counsel of the physician prior to starting any exercise routine. After you have been removed to start, you need to takes steps towards making certain that you don’t begin your programs too rapidly.

You won’t obtain the ab results that you would like overnight. Or perhaps 72 hours. You need to therefore don’t start too fast and lightly ease the body in to the results you would like. The kind of exercises you need to do also needs to be considered. For example, should you suffer back injuries (back pains) you need to be sure that the workout that you simply adopt doesn’t aggravate your injuries.

When doing ab exercises, there’s an opportunity that the stomach might really become bigger. This happens should you still contain significant layers of body fat over your belly. While you develop your stomach muscles, it’ll push the overlying layer of body fat outwards which makes it seem like your stomach gets bigger. To be able to combat this effect, it is crucial that you do something towards lowering your belly body fat alongside your ab exercises that are intended at building.

Don’t go hungry: Surprisingly, if this involves weight reduction, depriving is most likely the 2nd worst factor that can be done alongside gorging on boxes of chocolate.  When individuals avoid foods, they prevent themselves from obtaining the fuel it needs. Your body then adopts what is known starvation mode where it burns muscle like a supply of fuel although conserving all of the carbohydrates that you simply eat. The end result? You will simply finish up wearing more pounds and losing the muscles that you’ve already built. Including individuals’ impressive ab packs.

Don’t dote around the poster boy: We’re all built in a different way. You need to therefore not expect your six pack shortcuts to appear the same as individuals from the model from our paper. Due to our skeletal frame and the body composition, we’re certain to have varied leads to our exercise routine. Some may be lean having a perfect set of six packs although many people may be broad with similar tummy results.

Avoid based on Supplements: Supplements will have their benefits, but they’re not what provides you with the abs that you simply seek. The best workout will. Choosing the best workout will need selecting one that’s not just effective but additionally enjoyable. You will find many different ways of exercising your abdominal muscles. Choosing the main one that’s preferred to you’ll make doing all of your exercise programs less a chore and much more of the life-style. This is actually the best way that long-term results could be guaranteed.

Article Source: http://www.articlesbase.com/fitness-articles/six-pack-abs-exercise-routine-dos-and-donts-5555436.html

Author: Christopher Williams

This is usually the time of year when we start looking at our waistline which has probably increased from all the good food eaten during the holiday season. The motivation for doing abdominal or ab exercise is no doubt augmented by the blizzard of commercials for products that will help us reduce our waistline in less time and more effectively. Giving us the “six pack abs” that we desire.

While many of the ab exercise products must be judged on their own merits, there are millions of Americans who do start or re-start an exercise program every year and often make serious errors in choosing which type of ab exercise to perform. There are exercises that can actually increase the size of our waistline instead of reducing it.

For starters, the right type of ab exercise will focus on the upper and lower abdominal muscles to strengthen the abdominal wall and help flatten the stomach area. This will not necessarily reduce the waistline however because while strengthening the abdominal wall is important, it is reducing the fat around the stomach area which will reduce the waistline in general. This means eating a healthy diet that promotes muscle building and fat burning so your ab exercise program has the correct effect – Flatter abs!

Once you have established a good diet that reduces carbohydrates and increases protein, the next step is avoiding the types of ab exercises that can either have no effect or can increase the muscle mass around the waist area.

Straight Leg Sit ups: Most of us are familiar with the bent knee sit ups which are quite common, but straight leg sit ups puts a great deal of pressure on your lower back, particularly the spine and can cause injury especially if the sit up motion is quick or jerky. The bent knee sit up takes the pressure off the spine and should be done slowly with gradual movement for maximum effect and lessening the chances for injury.

The Bend-Over Twist: This is another poor ab exercise that works the oblique muscle areas around the waist and not the abdominal wall itself. This type of exercise usually consist of bending over until the upper half of the body is parallel to the ground and then twisting the torso from left to right.

Roman Chair Sit up: Basically this is sitting normally in a chair and bending backwards to the point where the back may be parallel to the floor, then using the abdominal muscles to pull you back to a regular seated position. While this may feel like it works, the hip flexors are the muscles that are being used mostly in this ab exercise.

Electronic Ab Stimulators: These electronic devices which have a long history promise to build the muscle tissue faster by doing more contractions that possible under normal circumstances. However the research about the devices shows that the fat burning effects as well as building six pack abs are non-existent.

Overall, finding the best ab exercise is one that promotes the flattening of your abdominal muscles while placing the least strain on other areas of your body to reduce injury. Consistency and persistence in following a daily exercise routine combined with a proper diet will show dramatic results in a relatively short period of time.

Article Source: http://www.articlesbase.com/fitness-articles/worst-ab-exercise-5551554.html

About the Author

Christopher M Williams

Health and Fitness Professional for over 10 years and specialising in flat stomach solutions for the everyday person.
www.flatabsolutions.com

Author: ben

If you are new to running, choosing the right shoes can easily feel overwhelming. Walking down the fitness shoe isle, the towering shelves bulging with boxes labeled in insider’s language, can leave you scratching your head, wondering “What are the best shoes for running?”. Arming yourself with a few key pieces of information before you reach that isle can help give you the confidence to choose the running shoes that will offer you the best beginner running workout, while preventing aches and injuries common to runners.

One of the most important things to know is wether you are an over pronator, an under pronator, or a normal pronator. These words sound like they are from a sci-fi movie, but they explain something very basic: where your weight is distributed when your foot hits the ground. If you are an overpronator it means that you have a tendency to roll your foot and ankle too far inward, and you should look for stability soles and/or motion control running shoes. If you are an underpronator it means that you are a runner who keeps your weight rolled to the outside of your foot and you should look for neutral shoes with some extra cushioning (this will encourage your arch to roll in and absorb more impact). If you are a normal pronator it means that your weight is evenly distributed as you run and you can wear a wider range of shoes (heavier normal pronation runners should tend towards stability shoes, while lighter normal pronation runners should tend towards neutral shoes).

How can you tell what type of runner you are? There are two simple ways. The first is to take an old pair of shoes, either running or everyday, and place them on a counter or table. Examine how the soles rest on the surface. If the sole is worn on the inside edges, you are an overpronator. If the sole has the most wear on the outside edges, you are an underpronator. The second test is called the wet test. Wet the bottom of your bare foot in a shallow pan, then step onto a brown paper bag. This will give you a picture of how your weight is distributed. If you see most of the bottom of your foot, it means you have a flat arch and are probably an overpronator. If you see only the outside edges of your foot , it means you have a high arch and are probably an underpronator.

Knowing what type of runner you are before you get to the store can help you answer the question “What are the best shoes for running?” without so much head scratching.

Article Source: http://www.articlesbase.com/fitness-articles/know-before-you-go-what-new-runners-should-know-before-purchasing-running-shoes-5537442.html

About the Author

Useful information about running. http://runningexerciseday.com

Author: Jason Camacho

Hydration is extremely important for any fitness program, whatever your goals may be. Regardless of your body type and specific fitness goals, water is highly necessary for reaching your goals much faster.

While water has numerous functions, there is one element that stands out to me because of how important it is. Water flushes out toxins that would otherwise promote the development of more unwanted fat.

Water is so important for reducing your weight, but not just your weight in general, specifically body fat. Water promotes the hydration of your cells which creates a healthy, stable environment for your cells to thrive. This is important because your cells have a dynamic effect on your ability to lose fat.

Your Body Develops A Healthier Internal Environment

Why would it be important to develop a beneficial, healthy environment within your body for your cells to thrive in? This is because the environment of your cells is what promotes the amount of fat loss in both the interior and exterior of your body. This eliminates extra fat and will naturally cause your body to lose more weight because you have a healthy environment inside the cells of your body.

Weight loss is said to start inside your body, which means at the core of your cells. This is why a healthy environment causes your body to not need as much fat as is stored, which means it removes that excess fat that you would prefer to be relieved of.

The one major factor that people tend to forget is that water promotes overall body fat loss, not just abdominal fat loss. So, how does water promote overall body fat loss and not just the loss of weight in general?

When you are hydrated properly you possess more energy to push through workouts and get maximum results, as opposed to when you are dehydrated and can’t seem to accomplish a thing.

Your body destroys body fat through two powerful ways:

1. It builds muscle to replace body fat since muscle is the one natural component that pierces through fat.

2. It burns calories through sweat, which is produced when you workout hard and are hydrated properly.

During workouts, your body builds muscle in a pursuit to “overrun” that body fat. Now without proper hydration, your body can’t function properly to build that maximum amount of muscle during workouts, which is why water is so imperative to destroying fat.

The second thing is that your body can’t sweat unless there’s something to excrete, which is where water comes into the picture.

When you hydrate yourself consistently, your body can sweat more, burn more calories and fat, and not exhaust itself during workouts. These are just two major factors that play into natural, fat fat loss, but there are countless other things that water does for your body.

Muscle Development Increases And So Do Your Results:

For those who are trying to develop both lean and bulky muscle, water promotes healthy muscles as well. This allows for you to lose weight and develop muscle much easier and effectively. According to research, dehydrating a muscle by as little as 3 percent can lead to a 12 percent decrease in strength and muscle development.

That little fact may not sound too bed but that is actually a dynamic decrease in your muscle strength. That huge of a decrease in strength can cause you to lose the necessary strength to get through workouts and exercises, which means you lose much less of that unwanted fat.

When you aren’t able to get through workouts and develop as much muscle, your ability to destroy fat decreases dramatically. This is because your developed muscle is what gets rid of body fat naturally. Muscle is the one most powerful element that can “overrun” and replace that body fat that once existed.

Did you know your muscle cells are 70 percent water? For this reason dehydrating a muscle can lead to such a drastic loss in strength and lose the ability to function at its maximum during workouts. Without water, strength would be lost, dehydration would occur, and fat loss would decrease dramatically. All three of those reasons would be caused by one thing. Because your cells’ environment would not be healthy enough and suitable to promote as much weight loss as could occur with the help of water.

A recent study has shown that dehydration can cause a significant drop in your metabolic rate at rest. This means that your resting metabolic rate is affected because of dehydration. Research indicates that you can dehydrate up to 6 percent of your body weight during exercise, which is why a good diet plan calls for at least a gallon of water daily.

It is vitally important to drink at least one gallon of water daily with the right diet plan. because water is one of the key components to a powerful weight loss diet.

Article Source: http://www.articlesbase.com/weight-loss-articles/how-to-lose-fat-much-faster-just-with-water-5536467.html

About the Author

Looking to “level up” your results fast and naturally? The guaranteed best way you can do this is to download my free ebooks which show you how to lose fat naturally and free with hundreds or secrets and tips.

Looking for the Ultimate Source for Fitness secrets and pointers? Look no further, you can learn how to lose fat by visiting the Ultimate Source For Six Pack Abs, which will help you reach your goals guaranteed.

Author: Fitness Transformer

As you grow older your body starts to slow down and sag, at this time your best friend is not an amazing plastic surgeon but exercise. Choose a great workout routine for women that has a mix of stretching, cardio and strength training, and supplement this with healthy weight loss foods, to make sure you age gracefully, remaining supple and agile as you age.

There are many exercises that can be included in an anti ageing workout routine for women like swimming, yoga and Pilates but the most important thing to remember is to begin with a good set of stretching exercises. Proper stretching helps the muscles warm up and extend so that they don’t get damaged during the cardio vascular and strength training phases of your routine. Stretches can be Ballistic (with rapid bouncing movements) or Static (with slow controlled movements) or a mix of both.

After a thorough stretch routine it is time for cardiovascular exercises. This helps increase muscle, get rid of fat, and if you exercise regularly it can even improve energy and decrease anxiety and signs of depression. Cardiovascular exercises should be done at least 3 times a week and for at least 20 minutes at a time so you maintain an elevated heart rate to burn off fat. You can choose a different cardio exercise each day to keep things interesting; Jogging, cycling, trekking, power walking, tennis, soccer or swimming to name just a few,  are all good cardio workouts.

The final phase of a great anti ageing workout is the strength training component that can slow down many signs of ageing like sagging skin and wrinkles. Small hand held weights are amongst the best tools for strength training and can be used to tone arms, shoulders and even the back. Exercise balls are used for abdominal strength training anti aging exercises, and for the legs and lower half of the body. Starting with heavy weights can result in an injury and so it is best to begin with smaller weights and few repetitions which can both be increased as you gain strength.

Drinking lots of water and eating a diet with healthy weight loss foods like oats, whole wheat, lean meats, fruits and vegetables will ensure that your body is able to fight ageing from the inside out.

Article Source: http://www.articlesbase.com/fitness-articles/exercise-to-fight-the-signs-of-ageing-5524944.html

About the Author

FitnessTransformer will give the opportunity to Personal Fitness Trainer or Nutritionist who wants to transform MORE people, make MORE money, and work LESS hours. As a Group Fitness Instructor,you can create and sell your routines/profiles in any format like PDF files, audio, or video.

Author: Ian Lauer

If you had a chance to read the recent article “10 Minutes to Total Legs” then you picked up some great ideas for transforming your body. Just in case you didn’t have a chance to review the article I will give you a brief summary.

If you find yourself in a training rut it is often a good idea to completely revamp your workout style. A great option for a leg workout change, especially if you are short on time, is a Tabata style workout. The base of this concept is cadence style training where you exert yourself “all-out” for a period of time followed by a brief rest. This is repeated for a specified number of sets. The total workout is very short, only 10 minutes with a two minute rest in the middle. The very short workout makes it possible for you to work-out at a much higher level of intensity than you would be able to for a longer 45 minute workout. The result of this higher intensity is a shock to the body that causes Lean Muscle Gain and Fat Loss. The exact workout appears as the following:

- Warm-Up
- Machine Squat: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)
- Rest: 2 Minutes
- Calf Raises:  8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)
- Cool-Down

This workout WILL get results; however, now I want to help you reach the next level! This workout will be a variation on the Traditional Tabata Style workout and focus on Iso-Lateral movements.

At this point, unless you already know what Iso-Lateral means, you should be asking, “What the hell are Iso-Lateral movements?”  Well sit up and listen you’re about to find out!  Iso-Lateral movements are exercises in which you work one side of the body independent of the other. For example, an iso-lateral chest movement would be Dumbbell Bench Press. As you can imagine each arm is responsible for doing its own work. One arm does not rely on the other arm in the action. You can take this to another level by pressing with just one arm at a time. This is a way to add abdominal and stability muscle recruitment to a basic and effective movement. Now that we are clear on that, let’s apply that concept to the Tabata Style Leg Workout.

In this version of the workout, instead of squats you will be doing Single Leg Lunges. Also Instead of Double Leg Calf Raises you will perform Single Leg Calf Raises. This will cause an increase in abdominal muscle recruitment. Furthermore, you will be forced to train each side with equal resistance. You see when you press with both legs in a squat there is a good chance you are pressing harder with your dominant leg. Don’t feel bad. That’s really common and hard to completely avoid. But when you do just one leg at a time it’s not possible to rely on the dominant leg. Problem solved. Don’t get confused and think I’m saying you should only do Iso-Lateral Training. What I’m saying is that it is an awesome alternative and should find its way into your regular training split. Now that we are on the same page, let’s get into the specifics of the workout.

Because we are doing each leg individually in each movement, it would lead to a longer workout if we stuck to exactly the same number of sets per body part. In order to keep the workout at roughly 10 minutes what we will do is alter the sets and rest period slightly. We will also alternate from side to side to reduce the need for rest while keeping the intensity at an all time high. The workout will start with the single leg lunge on either the right leg or the left. After the 20 second “all-out” effort a 10 second rest is observed. Immediately following this brief rest the opposite leg gets to work. This is done for a total of 5 rounds on each leg. This should take approximately five minutes. Next, a one minute break is taken. Then the Single Leg Calf Raise is completed in the same fashion as the squat. Alternate from one leg to the other each set for a total of 5 rounds. This will take approximately five minutes. The total for all of these calves and squats is only roughly 10 minutes!  The workout breakdown is as follows:

- Warm-Up
- Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Rest: 1 Minute
- Calf Raises:  10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Cool-Down

The result of these two exercises is a complete leg thrashing. What’s more is that the ABS and Stabilizer muscles are getting a great workout too. If you are feeling really adventurous I suggest going through the same workout style two more times while reducing the sets by one each round. That will look like the following:

- Warm-Up
- Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Rest: 1 Minute
- Calf Raises:  10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)

- Warm-Up
- Machine Squat: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Rest: 1 Minute
- Calf Raises:  8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)

- Warm-Up
- Machine Squat: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Rest: 1 Minute
- Calf Raises:  6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each the Right/Left Leg
(20 Seconds per Set with 10 Seconds Rest between Sets)
- Cool-Down

Talk about an awesome one!  In about 25 minutes per workout this will shred the legs and elevate the metabolism like mad!  Hit this workout the way it’s intended and you will be priming your body for extreme change.

Article Source: http://www.articlesbase.com/fitness-articles/10-minutes-to-total-legs-isolateral-style-5518886.html

About the Author

Ian Lauer is a certified strength and conditioning specialist. His background in personal training made him an expert in providing countless of valuable advice and a proud member of Team Powertec. Powertec is the pioneer and leader in the area of strength equipment.  Headquartered in Los Angeles, CA, Powertec produces a full line of strength equipment for home and light commercial purposes.  Our brand is highly sought after by the educated buyer looking for weight capacity maximization without sacrificing safety, customization of their Workbench home gyms through extensive accessory modularization, and commercial gym quality at home gym prices. Visit our website at http://www.powertecfitness.com or our Powertec Online Magazine at http://www.mag.powertecfitness.com for more fitness advice.