Category Archives: Exercises

23/09/2012 · 3:13 PM

3 Ways How To Increase Mental Focus During A Workout

Finding it hard to keep focused on you workout or getting side tracked? Don’t worry, this happens to all of us sometimes. Whether is a funny show your watching on the treadmill or you just can’t seem to get back on track, try these few tips and get on the path to better workouts and few mistakes.

3 Ways To Improve Mental Focus During A Workout

1. Move Faster

This is probably the best way to help improve your mental focus quickly. While everyone is standing still, grab your weights and go! You need to break through that mental clutter and fine tune it to the frequency to workout better. When you move faster your sense adjust to more complicated movements while balancing different units og weight. This will train your mind to never let your body rest and focus on your workout which improves timing, speed, accuracy and intensity.

2.Count Your Reps In Your Heads

Having small goals in your head will help your body achieve it. Setting a bar for yourself and trying to acheive takes a lot of mental focus. So for example you want to do 15 pushups, count up to that in your head. Once you achieve a number, it makes it much easier to reach it again because it builds confidence mentally and physical expands your limits.

3. Don’t Ever Sit Down

Sitting down is not what you should be doing if you want a great workout, when your standing this helps put your mind in a ‘need to do something’ mode. So try this next time you workout and only sit down if your actually going to do some lifting. If your not, keep on your feet and keep doing something.

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13/08/2012 · 7:40 PM

5 Ways To Add Ab Exercises To A Workout Routine

workout routine, ab exercises, ab workoutBeing more efficient in the gym by adding abs to your workout and in between your exercise will make sure your abs get an amazing workout.”Most people who are trying to get great abs that leave ab exercises to the end of a workout are not doing enough to get an amazing set of abs.” Bodybuilding Mr.Kyrela Champion says.

To get a great workout for your abs, you must work them like a regular muscle group. Which is why I do my ab exercises at the beginning of a workout?” The effort that people have left at the end of a workout is just not good enough. Which is why you should use these three ways to get a great ab workout in the middle or if not the beginning of your workout between exercises?

Here are the 5 ways to add ab exercises to a workout routine:

1. Use Added Weights

Using extra weight like a dumbbell or plate really gives your core a better workout. Add weighted leg raises, machine crunches or a medicine ball for 3 sets of 15 reps in between your muscle group exercises. (like Legs or Chest)

2. Do More Leg Raises

Hanging leg raises or stationary leg raises are extremely effective for carving great core muscles. If you are using cables, or a pull up bar. Do the same, 3 sets of 15 reps in between whatever else you are working on that day.

3. Do Planks

Doing side planks, front planks in between other exercises also workouts your core well. Try to do several sets of planks during your workout until you become a master.

4. Bosu Balls

Do more exercises on a bosu ball or exercise ball, this works your core also. When diving into a shoulder workout, you can sit on a ball, keeping your core tight and get an amazing ab tightening workout from just a few tough exercises. Then you can simply use the exercise ball to do some crunches in between sets.

5. Do more Exercises When Your Standing

When you’re standing up doing, which ever exercise, this will also be working your core, obliques and love handles. What you want to do at the end of every exercise, whether a shoulder press or a tricep press, is to keep your core tight and do the last three reps very slowly. This will contract your core, forcing you to maintain your stability, thus working out your abs!

If you enjoyed reading this post, please feel free to comment! Until next time Troopers!

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12/08/2012 · 8:53 AM

How To Push Through Your Last Set With Ease!

How To Push, Last Set, Lift Weights, With Ease, Body Building, Weight TrainingNeed a spotter, or about to do a really heavy set? Forget that, all you need is your confidence and technique to squeeze through the hardest sets of your workout.

Many people fail to complete their hardest set, which is where confidence is formed and growth happens. It’s so important to get your last set complete, since you should always be doing more challenging moves and lifting more every workout if you really want to see improvements.

First, you need to pimp yourself up and get some rest for the most challenging sets, after that explode with force and the will to win. Then physically and physiologically get prepared. Think of the weights as light feathers, and at the same time push out 3 really big exhales, count down from 10 and go!

Counting down to something mentally prepares your mind for action and force’s reaction. Breathing out really fast pump’s blood rapidly to you muscles, and of course remember to breath in. Your muscles need new oxygen and to release all that nitrogen, think of it like recharging them.

Second is the technique, if you have to right moves and form it can make it faster and easier to get through your hardest set. Study your routine and look for ways to help you on the first and last reps, such as kicking weight’s up in the air when you’re doing dumbbell shoulder press. Alternatively, how you should arch your back when you are doing bench press or incline bench press.

Technique can help anyone get through their toughest sets, or also knowing how to grip weights correctly. Proper grip can be equally important to provide added strength and help with th success of your most challenging feats in the gym.

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07/08/2012 · 10:09 PM

5 Things That Boost Post-Workout Recovery

post workout, recovery, Are you always tired from sore muscles, and your workouts are just too much that you feel like you almost to just pass out? Well never fear, things that boost post-workout recovery are right here for you to take note of and use the next time you feel exhausted and just need something to help your body and mind rejuvenate.

These 5 things are very simple and just involve maybe a trip to your grocery store, or may be items that you already have at home. But for the next time you feel your muscles are tired, sore and ache from a good workout, feel free to use these to save your day!

1. Take Potassium

Potassium is extremely popular with body-builders when it comes to a recovery snack or item. Potassium comes in many fruits and veggies, mainly taken from bananas or coconut water. If you feel the need to recover quickly eat some of these and you should notice a speedy recovery.

2. Drink Water

Drinking water is important because it has all the properties you need to help your body through the recovery stage. Water not only hydrates and improves blood flow to your muscles, it also cools them down and helps them recover after a workout. Drink plenty of water and make sure that you are properly hydrated.

3. Eating Protein

Protein contains essential amino acids, which are the building-blocks of muscles. Make sure that you eat a hearty meal right after your workout with plenty of meat, fish or poultry. If you can take a Whey Powder protein shake as soon as you finish your workout.

4. Stretching

Stretching helps remove tension from your muscles, while providing better oxygen and blood flow throughout the body. This helps when your body aches, especially when it helps to release the built up toxins in the muscles and the free radicals moving around the body. Perform a variety of full body exercises or yoga after a good workout.

5. Take Glutamine 

Glutamine is an essential antioxidant that the body needs for recovery, and will help with the healing process of your muscles. It’s recommended that you take Glutamine right after your workouts, or I think it’s best to take it a few times a day to help make sure you get enough. You can pick up 1000 capsules of Glutamine on Amazon for just $16.97.

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06/08/2012 · 10:24 PM

3 Reasons Why You Should Never Use Heavy Weights

heavy weightsOf course getting bigger muscles is very appealing, but is using heavy weights good for your body? Many would say yes, and they would be right. However, normally people don’t really understand some of the consequences of what happens to their bodies after they use heavy weights often to workout.

In this post, we are going to discuss three reasons why you should never use heavy weights, but really heavy weights should be used in moderation to your normal cardio and muscle building routines. Enjoy these following reasons:

Reason #1 – Injuries

Since your body builds itself from challenging movements and heavier weight, his is how you’re going to increase muscle development. However, lifting heavy weights for a long period of time it has been revealed in studies that this stresses the joint muscles and may lead to injury. Which makes it very important to use this 72-hour rule when lifting heavy weights and let your body rest more frequently, not like you would with lighter weights.

Reason #2 – Wears Down Joints

Heavy lifting repeatedly can’t wear down the lubrication and put lots of pressure on joints. So it’s important to always eat foods or take supplements that help with joint health and keeping them properly used. Watch you from because it’s also important to maintain your form while using exercise since this is a common way to get injured.

Reason #3 – Stresses Out The Body

Your body can only handle so much stress, while heavy lifting frequently does put a huge amount of stress on not only your joints, but your entire body. Remembering that doing less heavy lifting can also give you the same results if you do your moves properly.

Do you weight train with heavy weights often? Maybe you should think about how your training might be too much for your body to handle. If you aren’t structuring your weight training, it’s best to talk to a professional and get a routine set up that keeps heavy lifting in check.

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11/07/2012 · 11:08 PM

How Breathing Can Improve Your Cardio Workout

cardio routine, exercise routine, breathing exercises, breathing exercise, cardioDid you know that how you breathe can actually help you get a better cardio workout and even overall exercise? It’s shown in many studies that breathing directly affects the body’s ability to perform better and last longer during physical exercise.

Simply, the more you focus on your breathing and the best you are at it, your workouts will see significant improvement. So how are you supposed to breathe for better cardio and exercise you ask? Well, if you take the time to really concentrate on when you are inhaling and exhaling you should really notice a difference.

For example, if you are planning to run on a treadmill for say fifteen minutes, try only breathing through your nose and taking longer to inhale and exhale. Then while you lift weights or stretch, try just breathing through your mouth and taking shorter breaths.

These types of activities can help improve your lung capacity and ability to take in oxygen when you try breathing normally. What happens when your body and lungs get better at delivering oxygen to your muscles, you get stronger and your capacity to do more in your workout’s increases.

Take a moment when you’re going for your next workout, and try to add this to your routine. For cardio workouts, try to inhale and exhale with a slower count of two in your head. For weights, exhale on your positive reps and inhale on your negative repetitions but breathe fast for each rep you do.

If you start to feel dizzy or lightheaded, then try to avoid doing this movement because this shouldn’t happen. To be safe, just go with the flow and let your body breath normally if you notice any difficulties. If you have any comments or have tried this type of method, please leave your details below!

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02/07/2012 · 12:25 AM

Use Just Dance 4 To Lose Weight

Just Dance 4 Want to get the in shape fast while having a lot of fun? Step into the brand new you when you begin to play the all new Just Dance 4 video game for the Nintendo Wii gaming console. Have you ever wanted to get that extra workout or lose say another few pounds of body fat? With a game like this you will never have to worry again.

An instant classic hit, the Nintento Wii Just Dance 4 is a favourite for people of all ages who want to bust some moves and get there body moving. In fact, studies have shown that people who have spent time using games like this often lose weight and keep it off because they are so fun!

Just Dance 4 has over 40 songs, which are hits so it has a little something for everyone. And no matter where you are you can set up this game for hours of dancing fun; I found that if I danced for about 20 to 30 minutes per day, it helped me break a sweat fast.

It’s fun to even grab your friends or workout partners if you want to really heat things up because this one is set up for up to six players. So if you like to have fun with a workout partner and enjoy interacting with other people this game brings everyone together.

Just Dance 4 has also been upgraded for functions for brand new workout sessions, personalized programs, live feedbacks and a real calorie counter. Want to lose weight fast and keep track of everything? Then you’ll love this version compared to the previous.

Personally, I love the personalized programs and workout sessions that you can repeat any time, and it saves your history! This is a really fun way to get a workout or just add some extra fun to your day, so if you want to try and lose weight try this one out.

You can pick up Just Dance 4 on Amazon for just $39.96, and you will get free shipping right to your door. Enjoy this fun game and good luck with your success at losing weight with a more fun approach.

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11/06/2012 · 11:14 PM

5 Easy Ways To Get A Better Workout

Stress, Workouts, Better Workouts

So you’re finding your workouts suck? Don’t you worry; this happens to the best of us and even professional fitness models who live at the gym. Yes they can have days where their workouts just suck, and often they don’t know how to fix the problem either. That’s why I am here to help!

What we will go through in this post is 5 easy ways that you can get a better workout without stressing over it. Having a bad workout isn’t the end of the world, but what you want to do is stop immediately if they are getting common and do something to fix that.

Your body is a very complex machine, and sometimes a few tweaks are important to get it working the way you want it too. Now lets, grease up those body gears and gets into some really simple and easy to implement ways to make your workouts more fun and enjoyable! Trust me, this equals success!

1. Get Yourself In A Happy Mood

Your mood has a lot to do with how successful your workout goes, and if you are in a bad or stressful mood you will notice the negative effects instantly. When your body is stressed, this causes cortisol to release in the body and will hinder muscle growth and recovery. Chemicals in your body

2. Rest For A Day or Two

Rest is so important for your body to recover muscle, heal that then grow. Without enough rest and time off your workouts can easily be suffering, and you won’t realize how fatigued you really are. If you feel like you are working out to hard or too much, it may be a time to take some time off to rest and come back stronger. This will Make your next workout, just amazing and you’ll feel full energized!

3. Eat Natural Fats

Natural fats are really good for your body to become stronger and able to burn fat while building muscle. If your body feels like it won’t grow or is just not responding to your workouts, try adding things like Avocados, Nuts and Seeds to the mix and your results should improve significantly.

4. Get Competitive

If you see someone lifting heavier than you, use that as a mental push to break through your plateau barrier in your training. Train to look like someone or to be better than someone is a great motivational thing to do while you are working out. Even having a bike race or push-up competition every now and then can help improve your workouts instantly, it breaks through boredom and routine!

5. Spill A Few Jokes With A Workout Partner

If your find your workout is really not very fun, then I think it’s fine to socialize and crack a few jokes with friends. If you take your mind off your workout momentarily, even for a few minutes, you can help to distract yourself from a crappy workout. Give it a try, just remember to get back to work!

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27/05/2012 · 4:42 PM

How To Get A Six Pack: What Is The Afterburn Effect?

six pack

So you work hard in the gym and are still trying to get that nice flat stomach or ripped abs to show off to everyone, and it’s now working! Yikes, all that hard work and still nothing. So how can you get that nice flat stomach, and what are you doing wrong?

Workout out hard on your six pack isn’t the problem, but doing a lot of sit-ups and crunches is not the way to get a good stomach. It may work for some people who already have a nice lean body, but for people who need to lose a little weight in that area, these exercises are not going to work.

What you need to do is follow these three simple steps:

Step One: Loose The Fat

Your six pack is not showing simple because there is a layer of fat covering them. If you do not remove this fat, then you will never see them, or only see them right after you have worked the muscles. To lose the fat you need to follow a process to make your belly burn fat everyday and every workout.

Do this by eating better, sleeping properly, drinking more water and following the simple NO Sugar rule. Sugar is what you need to avoid if you want to get leaner, eating only fruits after and before your workouts to spike insulin levels. At all other times avoid carbohydrates except some whole grains when you feel intense cravings. (1 Cup of Whole Grains)

Step Two: Work Them

Do faster exercises for your six-pack and make sure that you take shorter rests and add more weight to everyone. The better you work them, the more fat you can burn. Doing cardio exercises in bursts frequently also helps to burn fat, while doing jumping exercises furthermore gets your body burning more fat.

Step Three: Ensure An Afterburn Effect:

If you want to lose that fat around your stomach, you are going to need to introduce more effective workouts that stimulate fat burn. Rest less, move quicker and do more reps during your workouts, and you will increase your success in getting leaner. If you find yourself sitting around the gym being lazy, then you are doing it wrong.

What is the AfterBurn Effect?

When you get an intense workout, your body will burn more calories afterwards. This is what you want if you are going to get a leaner body and see those fantastic six pack muscles. Most fat burning goes on after the gym, which most people do not realize. So the faster the workout and the shorter, the more your body will work to getting that six pack you always have wanted!

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22/05/2012 · 10:39 PM

Is It A Bad Idea To Workout Everyday?

workout everydayThis question has been brought to my attention by many people lately, so I wanted to write a blog post around this topic. So is it a bad idea to work out everyday, or it there the possibility that working out every day is actually terrible for you?

The answer is no, but weight training exercises every day could stop muscle production and growth. Evidently, you can do cardio exercises like swimming and aerobic workouts every day, which is actually recommended by health professionals.

If you enjoy exercising often, then maybe you should do more exercises that will stimulate your cardio. Many people who work out frequently use weights, but you aren’t supposed to work out that much using weight for fear of over-training muscles and causing them to break down.

Muscles need to rest often after you tear them to grow, and need to use the calories you eat to do that. Without proper rest, you risk breaking down the muscles further and also the possibility of injury. Rest periods should be 72 hours per muscle group.

This means that you should try to probably just weight-train the same muscle group once per week so they can get enough rest time. Muscles only grow when they rest, so what are you looking for? Do you want to lose strength, or are you trying to get weaker?

It’s very beneficial to rest often so that your body can heal and repair. However, if you practice a form of hiking, swimming or cardio activity for 30 minutes per day, this is good. It’s only bad to know when you are doing too much, and seeing signs of fatigue is when I urge you to rest.

But 30 minutes a day of a fun fitness activity will help keep you more alert, sleeping better and full of energy. So if you want to exercise this much, go for it! Just watch out how hard you are working out and let your body heal when it needs too. Have fun!

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