Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program.
The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and make it better able to function and burn away fat.
There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass. Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass.
When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat.
One of the benefits of muscle building workouts, aside from larger and more toned muscles, is an increase in your bodys ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle building workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building.
It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change. What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.
We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons these may not be convenient or readily accessible to you.
You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.
As with any exercise, whether you are using your own body weight, machines or free weights, if the resistance doesn’t increase, your muscles won’t be worked to their maximum capacity and the stimulus these fibres need to grow will be missing.
Exercises done correctly will build the lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.
These exercises can be easily done in a bedroom, hotel room, a park, school yard, ceiling rafters in a garage or in a doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.
Please remember: It doesn’t matter where you are working out at home, a hotel, or a park always warm up properly before beginning your session, and cool down and stretch when you are finished.
They build muscle in the thighs, shape the buttocks and improve endurance. Position your feet about 13 to 17 inches apart or at shoulder width, keeping the back straight and your head up. If you want you can use something that will give you some support, i.e. a desk, bookcase, sink etc.
Now squat down to where the tops of the thighs are parallel to the floor, hold for a second and then stand up, but dont bounce at the bottom of the movement, use a nice fluid motion. Always exhale your breath as you stand up.
Stand straight in correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, bending your leg (don’t step out too far).
You should have about one to two feet between your feet at this stage, the further forward you step, and the more your gluteus and hamstring muscles will have to work.
Do not allow your knee to go forward beyond your toes as you come down and stop where your feel comfortable (try not to let your back come forward) then push directly back up. Do all your reps on one leg then switch legs and do all your reps on the other leg.
Chin-ups are a great upper body workout, particularly targeting your biceps, deltoid and lat muscles. Use a doorway chin-up bar, ceiling rafters in a garage or grab the moulding of your door frame, position your hands with an under hand grip and hang down stretching the lats, slowly raise your body until your chin reaches the bar level.
Pause a moment before slowly lowering yourself back to the starting position. Dont swing or use momentum to get your body to the top, just use the target muscles. Doorway chinning bars remove from the doorway when you are not using them and can be put up and taken down in seconds.
Bent Over Row –
Take up a position with your right hand and right knee braced on a sturdy bed or some other flat surface that will provide a good support. Now pick up a dumbbell or something heavy that you can hold onto with your left hand.
Visualize your arms as hooks and slowly bring the dumbbell or object up to the side of your chest, keeping your back straight, then lower the weight back down to arms length, no lower, on extremes, safe form only please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.
The push up is used for building chest, shoulders and arms. Lie face down on the floor with your hands about shoulder width apart and keeping your palms turned slightly inward. Now push-up until your arms are straight, lower and repeat for repetitions.
To make it more difficult elevate your feet. Try placing the toes of your feet on a stable, elevated surface such as a bench, chair or a stair. Straightening your body, position your hands on the floor at shoulder width, lower your body until your chest touches the floor at the bottom, and then return to the starting position in a nice fluid motion.
This exercise can be done between two sturdy chairs or other surfaces that provide stability. The dip is another great upper body exercise. Its a compound movement as well and involves working all the muscles that the push up works.
Keep your head up and body as vertical as possible. For the beginning of the movement, start at the top (arms fully extended) and lower yourself until your upper arms are parallel to the seat of the chairs, hold and then push up to the top of the movement until your arms are fully extended again. Keep looking straight ahead and dont bounce at the bottom of the movement.
Although the simple weight of your own body is enough resistance to provide an effective workout we need progressive overload (added resistance) to become stronger.
So all we need to do is add some weight wherever we can find some. Because there are no metal plates and fancy machines to use it doesnt matter because the body doesnt care where it is as long as it’s receiving resistance of some kind.
You can use heavy books clasped in your hands. You can buy some cheap weighted dumbbells or ankle weights. A weighted vest will also allow you to add resistance for both chin-ups and push-ups. Try to buy one that will let you remove and add weight as you see fit. Also a backpack filled with books can be perfect for most of the exercises and is a cheap alternative.
How about a couple of buckets and fill them with a certain level of water? As you get stronger fill them with more water. This is perfect because depending on the exercise, all you need to do is to increase or decrease the amount of water in the buckets for the required amount of resistance.
To wrap things up
We know that using free weights and machines are the fastest and most efficient way there is to gain lean muscle and strength, but by performing the exercises in this article youll find that they will provide you with the same benefits as going to a gymnasium but without the ongoing costs and time constraints.
The last thing your boyfriend wants to think about is another guy having been with you (whether we’re talking about sex or just hooking up). Envisioning some other guy getting down with you can literally drive him crazy.
Have you had a checkered sexual history that’s filled with lots of experience? If so, your boyfriend might have trouble dealing with this. But this is something that he must accept.
Don’t you dare let someone else throw your past in your face or hold it against you. If it’s ancient history (or only a few months ago), let it stay there, and move on.
He must accept you for all that you areIf he’s chosen to be with you…he needs to accept you for all that you are. And that means everything. It doesn’t mean he has to like your sexual history, of course, but it means he can’t hold it against you. It’s completely unfair for him to want to date you and then start knit-picking about details from your past.
If he’s constantly bringing up your pastTell him flat out that he’s going to have to accept everything about you if he wants to date you. Let him know he has two choices:
a) You two break up
b) You two stay together…but he can never mention your sexual past ever again. Never. Not even when you two are fighting.
Learn from your mistakes and move onThe few moments of pleasure that come from sex and hooking up can have a permanent effect on you reputation and self-esteem. If you’ve chosen to change your “free loving” ways, you’re doing the right thing and that’s what matters most. On the other hand, if youve only had a few hookup and your man is making a major issue about it, you might want to rethink whether you really need to date such a puritanical person.
Over two-thirds of American adults are overweight or obese. Thats quite a high percentage of adults who have a need to shed a little or a lot of fat! The only way to do this is one pound at a time!
Many overweight individuals wish and hope for a quick cure to their weight problems. Theyll try anything that promises instant results! Unfortunately, these miracle weight loss products are scams! They may help a person shed some water weight, initially. But, the fat isnt going anywhere without a little effort on that persons part!
For those of you who have tried weight loss diets or are thinking about trying one, consider all the dieters who have tried the same diets and failed. The number one reason for permanent weight loss failure is the inability to stick with the diet!
Many individuals become yo-yo dieters. They try one diet for awhile, lose a few pounds, quit the diet, gain back the weight (and then some), and move on to another diet. The process is repeated. With each new attempt, there is often more weight to lose than there was initially!
Successful Weight Loss Strategies
If you want to lose weight successfully, you must realize, first, that there are no miracle diets or products that will blast away the fat! You didnt gain the weight overnight! You arent going to lose it overnight, either! You will have to put forth effort to lose the fat, one pound at a time! Even after youve shed those extra pounds, you will have to continue to work at controlling your weight, if you wish to keep the fat off!
In an article on Consumer Reports.org which rates various popular diets, Cathy Nonas, R.D., M.S., (an obesity researcher at North General Hospital in New York) states, The best diet is the one you can stay on. Consumer Reports goes on to say that adherence is importantTo maintain lost weight, dieters must permanently reduce their calorie intake, because they will need fewer calories to fuel their now-smaller body.
Fad diets typically fail in the end. From my own personal experience, I have found that eating sensibly works best! If you want to lose weight (one pound at a time), keep it off, and feel good, too, why not try cutting down on the empty calories found in most American diets? Eat more raw vegetables and fruits and whole grains. Go easy on the fats and processed sugary or salty snacks. Limit yourself to smaller portions and avoid having second helpings. This type of diet is one that you CAN stick with and live with for the rest of your life!
Yes, youll have to make a few lifestyle changes, and youll have to work on being more disciplined in your eating habits. But, in the end, it will be worth it! Youll look better! Youll feel better! Your confidence will return, and youll believe that there isnt anything that you cannot do!
Wouldnt it be worth giving up that 44-ounce Coke and that huge order of greasy French fries for a healthier, happier you? If you simply cant do without a few French fries and a Coke now and then, go ahead and treat yourself to a small serving. Cut back on calories somewhere else that day. Occasionally, its okay to indulge. But, if you seriously want to shed the extra fat and keep it off, be conscious about everything you put into your mouth. Youll lose that weight, a pound at a time!
Note: Before beginning any weight loss program, be sure to check with your medical professional.
If you’ve decided you want to lose some weight (whether it be just a few pounds or a large chunk of your body mass), chances are you’ve done the research on diets, plans, gyms, exercises, and anything that you can find on that subject. If so, you’ve probably seen that most credible sources will tell you that weight loss and fitness are strongly related. If not, that’s what I’ll tell you now.
If you want to lose weight, you first need to evaluate a few truths. The most obvious is that if you burn off more calories than you eat, you will lose weight. You can either chose to do no “extra” exercise and eat very, very little in order to lose weight, or you can stick to a plan that will burn off enough calories and allow you not to starve yourself. It’s also important to note that overly-decreasing your calorie intake can backfire on you because your body will slow your metabolism down in order to accommodate this adjustment in calorie intake. This will cause you to actually gain weight instead of lose it.
The next fact is that a combination of water and oxygen leads to fat burning. Make sure that you are getting at least a half gallon of water every day. Your body will use this water when you exercise, and cause you to lose weight in a healthy way. Again, you must combine your water intake with some form of aerobic exercise (increased oxygen) for this to work. Choose something that you like and can do on a regular basis like Walking, biking, swimming, yard work, etc. As long as you get your heart rate up a little bit, it’s a good fat burning exercise.
Finally, consistency is the key when it comes to your weight loss and fitness plan. So many people jump into something quickly with the mindset that they will just keep up the pace for a couple of weeks or a couple of months and then they can go back to their usual life.
In reality, your plan should be a life-long commitment. Even after you lose the weight, in order to maintain your goal weight, you need to eat right and get some activity in. So, pick an activity that you enjoy (or that you don’t mind so much). Walking is one favorite. If you live in the city, you can actually walk part of the way to work, save on gym expenses, and not have to worry about finding time in your day to exercise. If not, no matter where you live, you can probably find the time to take a 20-minute brisk walk around your neighborhood. Bring a buddy along to keep you entertained and you’ll see that the time flies. The connection between weight loss and fitness is too strong to ignore. So, pick your plan and stick with it for life.