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Fitness Training – Types

By Build Muscle Fast on Sunday, January 11th, 2009 | No Comments

Fitness training is in demand these days. You can see a lot of gyms offering various exercise programs that promise to give you the best look that you want. However, not all exercise programs target to a specific purpose alone. Instead, a group of exercises should work hand in hand to make it possible for the individual to accomplish the desired look that he wants. A combination of the different types of fitness training programs guarantees to give you the best healthy body that you desire of having. Of course, these work outs should be planned carefully so a well rounded exercise can be given to you. Read about the different types of fitness training programs below and find out which one can best work for you and your body.

Types Of Fitness Training: Aerobics

One of the best and most used types of fitness training is aerobics. Because aerobics caters to the needs of most people, a lot of individuals prefer having aerobic workouts as a training ground for heavier exercises later on. Aerobics provides for a healthy heart by increasing the cardiac output that an individual can achieve through its many forms of exercise. An increased heart rate would lead to better circulation which is needed by all organs in your body. If blood flows freely in the circulation, your organs and muscles would receive the right amount of oxygen that is needed during an exercise. Exercises that are started with aerobics are healthier for an individual as it prepares the heart for heavier workload during the later course of the program.

Types Of Fitness Training: Muscle Building

Perhaps the most popular types of fitness training programs today are those which involve muscle building. These exercises provide for core stability and stretching workouts as well. The types of fitness training under muscle building provide the body of a leaner muscle mass and stronger large group muscles as well. The work of the exercises under muscle building is to contract the muscle, flex the bones and joints, and strengthen every core part of your body. Among the many types of fitness training, muscle building proves to be the best in keeping a well-trimmed and finely figured body.

Types Of Fitness Training: Weight Reduction

Weight reduction programs are one of the types of fitness training that would enable you to lose weight at a much faster pace. Those who desire to shed some pounds off should enroll in a weight reduction program so that a healthier and leaner body can be achieved. The types of fitness training under weight reduction would include cardio exercises, fat burning workouts and toning exercises that would help trim your body into the figure that you want.

Eating to Build Muscle

By Build Muscle Fast on Thursday, January 8th, 2009 | 1 Comment

If you’re wanting to learn what foods to eat to build muscle, and how to lose weight and build muscle, you’re in for a treat here.  I’ve come across the following article that addressed all of these issues, including information on foods that build muscle, the best way to lose weight, and exactly what to eat to build muscle.

For more information on Eating to Build Muscle – click here!

Ten Commandments Of Training
Christopher R. Mohr, PhD, RD
www.LifeStyleHealthy.com/mealplans101

How many of you have heard from your clients or friends, “I am a hard gainer and no matter how much I eat, I can’t gain weight”? Maybe that is how you feel yourself. Or I’m sure many of you want to lose fat and maybe build a little muscle too. Even if your weight training goals are just to remain healthy and maintain your current physique, there are certain “rules” you should follow. Therefore, I thought I would compile a list of what I’ll call the “Ten Commandments of Training.”

1. Eat a balanced diet. Some of you may think I am a bit biased since I’m a dietitian; however, training is at best half the battle. If your goal is to pack on slabs of muscle, you can lift until the gym staff has to scrape you off the floor with the trash, but without refueling those muscles, your efforts are futile. It is actually after training, when you allow your muscles to rest, that they will grow. The best way to refuel and recover your muscles is by eating a sufficient amount of calories, high quality carbohydrates, proteins and fats. Similarly, if fat loss is your goal, it will be next to impossible to be successful if you change nothing about your eating habits and only increase your exercise. Not monitoring your food intake while training hard is like riding a bicycle with one flat tire; sure, you may get to your destination, but there will be ton of wasted effort.

2. Keep a food log. This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain. This will allow you to see what foods or food groups you may be missing or limited in, what foods you can eliminate or reduce if your goal is to lose weight, or just closely monitor your intake if you are trying to gain muscle and limit fat gain.

3. Keep a training log. Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your physique that a particular exercise or series of exercise is effective and maybe some that is not. Similarly, it will help you track your progress to ensure you are on track.

4. Vary your routine. To be ultimately successful in the gym, you need to vary your workouts. In fact, there is no other aspect of your life that is stagnant—why should the gym be any different? However, this probably describes many of you: Monday is chest day, in which you start with 3 sets of 10 reps on flat bench, followed by 3 sets of 10 on incline press, and maybe 3 sets of 10 for dumbbell fly’s. You then move to triceps, where you do pushdowns and maybe lying tricep extension. The rest of the week follows suit. You always pair back and biceps together, legs are granted their own day, and shoulders fit somewhere in the mix. Mix it up-do a different body part(s) on Monday’s, do dips instead of flat bench, pushups on a stability ball, 4 sets of 5, whatever. If you do what you’ve always done, you’ll get what you’ve always gotten.

5. Rest!!! When was the last time you took some time off from training? Go ahead, get out of the weight room for a week. I’ll rarely tell you to be a couch potato, but here’s your opportunity. OK, fine, don’t undo what you’ve worked so hard at by sitting with the remote in hand and a bag of chips at your side for a week straight, but being active doesn’t mean you must live in the weight room. Remember, growth happens during recovery, not when you’re in the gym. If you hit the weights day in a day out, you are never giving your body a chance to recover. A week off now and then is great for the body and I bet you’ll come back stronger.

6. Stretch. I bet there are a lot of you out there who do not stretch at all or if you do, stretch the muscle you’re going to work for about 5 seconds. Stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury. Make sure you leave plenty of time to stretch after your workout, do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds. I’m not asking you to mimic Gumbi, just do some basic stretches. Heck, try a yoga class for a change of pace.

7. Lift heavy weights. If I had a nickel for every time I heard “I don’t want to lift too heavy because I will get bulky,” I would be giving Trump a run for his money. Yes, I’m picking on the women here because they are usually the group who is afraid of looking like Hercules. But flapping your arms with 1 lb dumbbells like you are trying to take off will do nothing more than bore you to tears while you claim that weight lifting is useless. Challenge the muscle and lift heavier weights within your comfort zone.

8. Use proper form. I know I was guilty of this the first day I stepped into my high school weight room. I was trying with all my might to bench press 135 lbs since I saw someone else using that weight. Any ounce of “coolness” I had as a gawky freshman left my body faster than the weight falling straight to my chest. I would have rather been injured than suffer through the embarrassment of an upperclassmen “rescuing” me from underneath the bar between his laughing in the corner. I looked like I was having a seizure as a squirmed and twisted to get that weight up. Save yourself from the embarrassment and more importantly a potential injury. If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you.

9. Cross train. Weight training is a great form of exercise, but you will ultimately be much better off health wise if you try different activities (both aerobic and anaerobic in nature). Hit your local high school and run some bleachers, ask a friend or spouse to play tennis, swim, do some sprints at the local track, pull together a group of friends for some flag football, mountain bike, etc. The list can go on forever, but cross-training will not only make you stronger, it will help your body recovery by hitting it with varied movements, and will also decrease your chance of injury.

10. Drink like a fish. My college days are over; I’m talking about non-alcoholic beverages. Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be a decrement to your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Shoot for 8 cups of water for every 1000 calories you consume (that is ½ gallon for every 1000 calories). Of course this is most important during the summer months when the mercury is nearing triple digits, but should not be negated during the colder months too.

Keep these “rules” in mind to help keep you healthy, strong, and injury free.

About the Author:

Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on “LL Cool J’s Platinum Workout” (Rodale Press, 2006).  He is also co-creator of Meal Plans 101 nutrition software. For more information on how you can utilize Chris’s expertise go to www.LifeStyleHealthy.com/mealplans101

What to Look for in a Fitness Training Program

By Build Muscle Fast on Thursday, January 8th, 2009 | No Comments

We would all like to live a healthy lifestyle – and by being healthy means eating the right kind of food and having a regular exercise routine. Perhaps the one thing that our body should never miss is the much needed fitness training programs that are sure to deliver a healthy heart and a robust body as well. Although getting into an exercise routine is almost impossible with our busy schedule, it is very essential to take time off of your day – say for example thirty minutes – to perform exercises.

If you decide to enter a fitness training program, there are four elements to a rounded routine. Following these elements can assist in promoting a more effective exercise routine.

(girls and guys can both benefit from this fitness training program)

Fitness Training With Aerobics

Most of the fitness training programs we have today base their exercises on aerobics. This is because this form of exercise makes you breathe deeper and faster which in turn increases the oxygen delivered to various organs of the body. If you have been very well trained on aerobic fitness, you can be sure to complete your routine physical tasks much faster and you’d also easily rise to unexpected challenges such as those which shoot your adrenaline up.

Fitness Training With Stretching

For a greater balance in a fitness training program, it is important to incorporate stretching exercises so the muscles can do more than just contract and flex. Stretching makes your muscles increase in flexibility, enhances a better posture, improves circulation, and perfects the range of motion of your bones and joints. A regular fitness training program which incorporates stretching can relieve you from stress and can help avoid bodily injuries.

Fitness Training With Core Stability

The core muscles – those found in your lower back, abdomen and pelvis – support and give balance and stability to your body. If these muscles are strengthened, it would be easy for you to have a balanced fitness training program that would surely yield positive outcomes. Core stability promotes a well rounded exercise regimen and thereby results to a healthier body.

Fitness Training With Muscular Aptness

The last element that would complete your exercises would be muscular aptness. It is a key component in this program because it helps lessen your body fat, burns calories at a much faster rate, and increases your lean muscle mass. Building your muscles would help prevent injuries and would even boost your stamina. You can also be assured of having a restful night after this exercise.

If all four elements are incorporated in a fitness training program, you can surely promote fitness for life.

Fitness Training

By Build Muscle Fast on Saturday, January 3rd, 2009 | 1 Comment

Exercising on a regular and consistent basis can be a difficult task, and one of the tools you can use to keep yourself on task is to keep a muscle and fitness training notebook.

Through the use of this notebook you can keep track of your progress and whether you really do exercise on a consistent basis.  It is also a great tool to look back through and see the progress that you are making by recording certain key pieces of information.  All of these logged sessions can prove to be a great motivator and keep you on task.

One other benefit to keeping a muscle and fitness training notebook is that you can begin to see patterns that emerge if an exercise is not performed on any particular day.  For example, if the notebook includes food eaten and a particular food constantly shows up on the day that the exercise session is missed, you may want to stay clear of that type of food!

Information To Record In A Fitness Notebook

You can commence with day one of your training program, and record all of your vital information as at that date.  That information can include your measurements.  Specifically you can take a tape measure and record your bicep size, waist measurement, record your weight, etc.  From that point on measurements can be taken periodically to see the progress being made.

Your muscle and fitness training notebook can also be used to record your exercise regimen.  For example Monday, Wednesday and Friday you might want to work your upper body.  You can record what specific exercises were done, the number of sets and the number of repetitions per set.  And if you work your lower part of their body on other days, you can record the same information for those exercises.

Getting and Keeping Motivated

There are many difficulties associated with beginning a muscle and fitness training program.  Some of those difficulties could include finding the time to do a regular training program, knowing what program to get involved in and staying motivated.

Of the three, probably the most difficult is staying motivated.  This is because in order to benefit from a muscle and fitness training program you need to make this program a regular part of your lifestyle.

There are many options you can utilize.  One of those options includes exercising with a friend.  This allows for the partners to encourage each another and keep the other accountable.  Another way to keep motivated is by keeping a muscle and fitness training notebook.

It can be a great resource for you in keeping track of your progress, and it can keep you motivated at the same time.

Fitness Training
Fitness Training

Click Here!

Lose Fat Fast – Product Review

By Build Muscle Fast on Friday, January 2nd, 2009 | No Comments

When I was first told about the Fat Free Fast program, I thought it was just another weight loss ebook, but after closer inspection it is clear that it is something quite unique.

In fact, it could even be described revolutionary and it’s pretty evident the weight loss and dieting industry is never going to be quite the same again after people have got their hands on this.

Karin Cooper, the author, has put together a revolutionary fat loss system that involves only natural foods, and more importantly eliminates the need to take pills or drugs, or to go on any ‘fad’ diets or any of those things that rarely work.

Karin lost precisely 28 Pounds in 30 days using this very formula and she has laid out the exact steps you need to follow, the exact food you need to eat and how you can achieve similar results in an astonishingly short period of time.

I have finished reading through this extraordinary fat loss program now (it’s powerful stuff), and although the plan is broken down into the finest detail, it really is so simple to follow that I believe anyone could succeed with it.

The program is divided into two seperate sections.

The first is the methodology behind the diet which explains what foods are included, the major problems with other diets and a range of other essential and interesting facts. This section comprises 12 very well written chapters that taught me a heck of a lot about fat loss and dieting. This was stuff I’ve never heard of before, and believe me, some of it is extremely alarming!

The second part of the ebook is the actual diet. I must say, I’ve purchased and reviewed many weightloss products in the past five years but nothing could have prepared me for this. I have simply never seen a diet plan laid out in such a brilliant way.

Each of the 8 days of the program has food plans, instructions, timing, and it is set out in such a way that it would actually be extremely difficult to fail. I obviously can’t tell you too many precise details about the plan here, but after talking to a number of success stories – people who have already tried this program – it is absolutely evident that this program really does deliver.

So overall, this is an almost revolutionary piece of work, and something that everyone should get their hands on no matter how much weight and fat they need to lose.

In fact, if your goal is to become noticeably slimmer in the next 72 hours, dramatically thinner in the next week, and to achieve your optimum weight after just 30 days, then go get your copy immediately.

Click here for fast fat loss!
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