Category Archives: body building

Ten Fitness Tips For Beginners

If you’re thinking of starting a new fitness regime, use these 10 tips for beginners to make sure that you reach your goals.

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1. Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.

2. Remember To Eat Healthy

Any body shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.

3. Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.

4. Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.

5. Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there, because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.

6. Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.

7. Keep It Simple

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.

8. Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too, so if you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone, make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.

9. Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing frequent cardio and eventually the muscle will start to show through.

10. Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.
Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

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Best Exercises For A Healthy Back

Back pain 2Back pain plagues millions of US citizens over the course of their lifetime. Back pain can be due to repetitive strain on the back, an acute injury to the back, bony wear and tear on the back or even from simple fatigue. Some experience back pain because they work in a sitting job and the back is weakened due to lack of exercise.

Many cases of back pain can be avoided by exercising your back in a healthy way that strengthens the muscles and ligaments so that back pain will not be a problem again.

Strengthen The Core

The back is not the only thing that keeps your body upright. Your abdomen, together with your back, represents the “core” of your body. Both parts need to be functioning in order for you to have the ability to stand, stretch, and bend appropriately.

Perhaps one of the best exercises for a healthy back includes abdominal exercises. A weak abdomen puts too much pressure on the back to take on functions the abdomen needs to participate in.

Abdominal exercises strengthen the overall core and will help you have a strong and healthy back.

What abdominal exercises work best?

Something as simple as sit ups can help strengthen the abdominal muscles so that the core is strengthened. The exercises can be done in several ways to strengthen the upper, middle and body muscles. For example:

• Sit ups with your legs straight—this strengthens the upper abdominal muscles
• Sit ups with your legs bent—this strengthens the middle abdominal muscles
• Lying down and lifting your feet off the floor—this strengthens the lower abdominal muscles

Try to do these three kinds of sit-ups in different sets of ten at a time and you will have a strong core that will help your back keep your body strong. As mentioned, you should do sets of ten of each of the three types of exercises and do about ten sets a day. This involves about three hundred different exercises that may make your abdomen sore for a day or so.

Pilates

Pilates is another core strengthening form of exercise. Pilates is best learned through a DVD lesson or personalized lessens from a Pilates instructor. It is a toning type of exercise that strengthens the core, including the abdominal and back muscles. The exercises are easily learned and can be a part of your daily exercise routine.

Simple Back Exercises

You can strengthen the back alone although most exercises that strengthen the back also strengthen the abdominal muscles as well. Either way, you have a healthier back as a result.

Leg Lifts

One simple back strengthening exercise involves lying prone (on your stomach) and lifting your leg straight up a few inches off the ground. Do one leg at a time.
Ideally, you should do sets of ten backward leg lifts at a time before switching legs. Do several sets each day to strengthen the back.
Back Exercise Machines

There are machines you can use at the health club that isolate the back muscles. They involve sitting in a chair of sorts that bends backwards when you straighten out your back so you are in a lying position.
Different weights can be added to the machine so that you can gradually increase your muscle strength with heavier and heavier weights. Do ten repetitions at a time and several sets of repetitions as part of an overall muscle strengthening routine.

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Summary

A healthy back is all about core strength training. It includes not only exercises of the back but exercises of the stomach as well.

Flexibility exercises help your back as well and include things like bending from side to side to loosen the back stiffness and bending forward to touch your toes, which keeps your back from getting too tight.

Weightlifting in Physical body Building.

If you intend to truly focus on physical body structure, weightlifting is a fundamental part of your exercise program. Weight training in physical body structure is a very substantial part of any kind of exercise program, yet it’s not the only part. Nonetheless, when you have a strong weight training plan, your body building goals become less complicated to obtain.
In order to function specific muscle groups, you should raise weights that will offer resistance to those areas. As you begin your weight training body constructing program, bear in mind to start small and function your means up. That means start with a weight that is challenging to lift, yet you are able to do it with some effort. As that weight obtains much easier to lift, include more. The concept is to create up gradually so you do not run the risk of injury to your physical body.

When training, make sure you do it properly

When you are weight training, you should make sure that you are doing the workouts properly. Usage severe caution and feel the muscles as they function to lift the weights. Your type is equally vital as just how much weight you are raising, so pay special focus to just how the physical exercises are done and do them safely.

You will certainly be doing some hefty lifting during weight training, so security is essential. When you are doing squats or lifeless lifts, you place a strain on your lower back. It’s a great idea to use a weight belt when carrying out these physical exercises to minimize the threat of trauma. Weight belts provide support to your lower back and also keep your spine straightened so you don’t do an exercise poorly.

One vital result of weightlifting in body building is improved physical efficiency. Muscles rather literally use power to produce motion, operating as the engine or giant of the physical body. Toughness training improves the muscular tissues’ size, durability, and endurance, which help in improvements in our work, our preferred sports and hobbies, and our general daily activities.
Your bodily appearance will boost with a weightlifting program as your physical body burns fat for electricity to raise those weights. When you burn fat deposits, you slim down and gain muscular tissue tone. Weightlifting likewise prevents muscular tissue loss that could cause a flabby body. Certainly, the withstand you obtain throughout weightlifting will certainly help establish your muscles in brand-new and amazing methods.

Weightlifting is a big part of a physical body structure program. If you wish to have distinct muscular tissues, you have to incorporate weight training in your exercise strategy. You will understand big results with your initiatives and have a much better looking, healthier physical body while doing so.

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