Showing posts with label cardio. Show all posts

Top 6 Fitness Myths

fitness myths

1. Women who lift weights will get bulky muscles:
Not true; lifting weights, doing cardio and eating right are all three essential for losing weight. If you just want to tone up, perform each exercise between 10 and 20 reps. So keep your reps high and don’t be scared of weights; after lifting your metabolism will speed up for the next 48 hours.

2. Spot reducing is possible:
False; let’s take the stomach for example. Everyone has a “six-pack” in there somewhere - it is just a matter of exercising in general and eating right that gets rid of the fat on top. The best abs in the gym belong to the people who do a variety of things, not just working one area. If all you do is 500 crunches a day for the next two months, you will have the strongest abs that Nobody Will Ever See!

3. No pain, No gain:
No Way! This myth often scares people away, so let’s replace it with the truth. No Consistency, No Gain; consistency is the most important part of exercise, without it you are swimming upstream. Pain is not part of a safe routine; find the difference between pain and discomfort. But be ready to suck it up and deal with some sweat and discomfort; you need to push yourself, just not to the point of injury.

4. Exercising requires a hefty time commitment:
Once again absolutely false; exercise requires a commitment to consistency, not a large amount of time. It is much more beneficial to work out just 10 minutes every day of the week, than to work out for 2 hours once a week. Take pride in exercising more often without the burden of time.

5. If you exercise you can eat what ever you want:
This sounds more like an excuse: still not true. Food plays a huge role in how we feel, perform and go about our everyday routines. If you fill your body with fats and sugars all day any amount of exercise can’t counteract the damage. Don’t make things too complicated, just eat healthy and have the treats in moderation; don’t ruin all your hard work at the dinner table.

6. There is a “magic bullet” or quick fix out there somewhere:
Not even close; there is no magic pill, no 8-min Abs, and no equipment you can use on your couch. It took time to gain that weight and it will take time to lose it. So don’t fool yourself, get up and get to the gym.

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Loosing the Man Boobs


Losing away your man boobs doesn't come easy. It requires lots of hard work and an adequate special training regime. Forget about doing hundreds of press-ups, bench presses or crossovers. They're virtually useless when it comes to shifting the fat from your chest. And a few short cardio sessions each week isn't going to be enough, either. A full-body training program that includes both cardiovascular and resistance exercises will deliver better and quicker results.

To lose the man boobs, eating right and exercising regularly needs to become a life habit. f your schedule does not have any holes, make some. Get out of bed earlier. Turn off the TV. Stop wasting time on social networks. Train hard, be consistent and the results will come. To the loss, aim for 40-45 minutes of high-intensity cardio at least three times a week and merge this with two or three bouts of resistance exercise, such as weight training or a body-weight circuit.

Although exercises such as the bar-bell bench press, weighted press-up and dumb-bell single-arm bench press should form part of your training routine, it's essential not to get carried away with too many chest-specific exercises. Working the muscles in your back, too, is key; if you neglect them you'll create a muscular imbalance that will unavoidably lead to injury. Make sure you do just as many pulling movements. Follow these simple rules and stick to a good diet and you'll have pectorals to admire.

Man Boobs
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The Essence of Cardio


Cardio is essentially any type of intense activity that increases the heart rate. Bodybuilding could be named as a form of cardio, but most lifters prefer to just think of it as “lifting” and not “cardio”. It’s easier to think of it in this sense than to try and distinguish between the two. A thing to remember is the word “intense”. Walking around the house is a light-form of cardio. Running around the house is a true form of cardio. It’s important to distinguish the difference so that you don’t think by walking outside to collect the mail you are performing intense cardio.

Cardio

Common examples could be running (indoors and outdoors), swimming, biking, as well as boxing. Boxing also helps to develop the shoulders and the lats and burn off calories. A common mistake bodybuilders make is performing cardio each and every day. Remember you should limit yourself to a maximum of 2 hours of intense cardio a week. Remember, when you are doing cardio you are converting muscle, as well as fat, into energy. Too much cardio and you will start to lose some of your gains.
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The Best Warm-Up


Here is an example of warm up, you can use before the workout session:
Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work.

Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below.


Warm-up Exercises and Stretches description:
Walking lunge with twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
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Benefits of Early Morning Training


Morning Training

Researches show that the best time to increase your cardio resistance is the morning. A study published in the journal Medicine & Science in Sports & Exercise found that the body temperature is lowest three hours after you wake up, a fact that improves endurance capacity. When nine cyclists were put on stationary bikes in a hot, humid room they were able to push themselves 5.3 minutes longer at 6.45am than at 6.45pm because that cooler body temperature delays overheating. If you have difficulty to wake up early you can schedule a different cardio activity every morning. Another research found that changing your cardio routine was the best way to increase your motivation because variety gives you a shot of dopamine and elevate your mood.
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