Article # 569. Body sculpting tips

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." 

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. 

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. 

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living. 

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. 

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass 

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle. 

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer. 

It is also a good muscle building tactic to eat protein before and after strength workouts.Protein drinks (particularly whey) work well for this purpose. 

Work hard to build the body you want and need!

Article # 568. AB Work outs

Finding effective abs workout for a fit and toned body is not a magical procedure. You need to do workouts with full sincerity. The day will not be far off when you will have your body as you desire. However, answer to the question that which abs exercise is the best is a tricky one. As every individual has the body composition that may or may not respond as desired to a particular workout, it will always be a matter of uncertainty to comment on particular exercise.

There are a number of abs workouts such as knee and leg raises, crunches, reverse crunch, exercise ball crunches and bicycle exercise. The effectiveness of these workouts is the reason for gaining popularity. You might have come across these abs workouts and would have tried few of them but the big question is – have you tried them with abs workout training tips? This question is being asked because you may have a workout, but if you do not know the exact procedure of doing that workout then that workout instead of giving you positive results will have an adverse impact on your body.

If no results are produced by the adopted workout then it is quite obvious that you will give a negative comment for that workout. Actually, any workout has to be done in a systematic manner. Two types of workouts may not be same. In addition to the actual way of doing workouts, the number of repetitions and sets also vary among the workouts. How gradually the number of times the workout is to be increased is also to be followed in true spirit. The frequency of the abs workout in a week is also very important. The guide and technique for the workout should be followed strictly.

These techniques and procedures are developed over a period of time by the people who have done lots of studies in this field to get best results. The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

The comprehensive guide to any workout program is to be understood clearly before actually starting a workout program. Doing any workout program with your own set of rules will not only produce failures but will also affect your body in a very adverse manner. If you have an intention of doing the abs workout cleanly and quickly for better results then make sure of going through the guide for workout thoroughly.

Article # 567. Do Crunches Reduce Belly Fat?

If you've decided to perform crunches in an attempt to burn away your belly fat, you've picked the wrong exercise -- but you're hardly alone. The thought that you can perform ab exercises to burn away your belly is prevalent in the fitness community, but the theory behind it, known as spot reduction, is a myth. It's impossible to selectively burn fat in any area. Crunches should have a place in your workout routine, but if your goal is to bid farewell to your belly, other exercises are more suitable.

Step 1

Set an attainable goal concerning the loss of your belly fat. You won't lose the fat overnight or in just a few days, but through continuous exercise, it's possible to burn off your belly while you reduce the fat elsewhere in your body. A reasonable weight-loss goal is to endeavor to lose one or two pounds per week.

Step 2

Perform crunches and other strength-training exercises two to three times a week to strengthen your muscles. Strength-training exercises such as crunches aren't the right approach when you wish to lose weight, due to their very low calorie burn. HealthStatus notes that a 180-pound person will burn just 122 calories in 20 minutes of crunches. This rate of burning calories is inefficient if you wish to burn fat.

Step 3

Develop a cardio workout that includes at least 300 minutes of exercise per week. Unlike crunches, cardio exercises burn calories quickly, making them a vital tool in your attempt to burn fat and lose weight. Crunches burn calories at only a fraction of the rate of several cardio exercises. For example, a 180-pound person will burn 310 calories in 20 minutes of vigorously pedaling an exercise bike and 313 calories in 20 minutes of running at 7 mph. Other cardio exercises to consider include walking, hiking and swimming.

Warnings

·         Avoid overtraining your abdominal muscles by performing excessive crunches. In general, around three sets of up to 25 reps is more than enough to strengthen these muscles without risking injury or using the incorrect form.

Tips

·         Despite the low calorie burn of strength training, it can play a role in weight loss. You'll increase your metabolism as you strengthen your muscles; the higher your metabolism, the faster you'll burn calories whether you're exercising or not.

·         Reducing your calorie intake also plays a role in fat loss. By burning extra calories through exercise and avoiding high-calorie, unhealthy foods, you'll increase your chances of fat-loss success.

Article # 566. Exercise and stress: Get moving to manage stress

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second — there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

·         It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.

·         It's meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

·         It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

·         Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

·         Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). If you're new to exercise, start at the moderate level and then add vigorous activity as your fitness improves.

·         Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

·         Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

·         Set SMART goals. Write down specific, measureable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.

·         Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

·         Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

·         Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.