Building a home gym is a great way to get in shape for those who dread going to their local gym every day. Home gyms are extremely convenient, and can be just as effective as a commercial gym if done properly. So what gym equipment will get you closest to achieving your goals?
I would consider a power rack one of the best pieces of gym equipment you can get because they provide a safe way to complete a large variety of different exercises. Most importantly, you can do the “Big 3” when it comes to lifting weights: Squats, Dead lifts, and Bench press. Many power racks even have a bar up top that allows you to do chin ups, or pull ups.
Power racks are also ideal in terms of safety. A good power rack will have adjustable bars that can catch the barbell if you fail a rep.
Olympic Size Barbell
Without this essential piece of gym equipment, your power rack will basically be useless. A barbell will allow you to do a variety of workouts like bench press, shoulder press, curls, squats, deadlifts, and more. Given that you can train every part of your body with a barbell, it will be an essential addition to your home gym.
In order to maximize the amount of exercises you can do, you will need a bench. Ideally, you want a bench that is able to do incline, flat, and decline. An adjustable bench will greatly increase the amount of exercises you can do. Look for a quality bench that provides a lot of stability.
All of the above pieces of equipment will be pretty useless without some Olympic size weight plates. You can buy these individually or by the set (much cheaper this way).
A good set of dumbbells will basically complete your home gym. It will greatly increase the amount of exercises you can do. Some exercises include: curls, dumbbell flys, military press, lateral Raises, dumbbell rows, tricep extensions, and much more.
This is not a totally necessary piece of gym equipment but it is good to have. It can definitely add a variety of exercises to your arsenal. Be sure to get a curl bar that will be compatible with your weight plates.
Cardio Equipment of Your Choice
When it comes to cardio, it is important to choose a piece of equipment you enjoy the most. Some people prefer a stationary bike over a treadmill, or vice versa. Maybe you like the elliptical the best to burn those calories. Choose the one that you can see yourself doing for a long period of time. This will allow you to stay more consistent and help prevent you from dreading your workouts.
These are some of the best pieces of gym equipment you can have for a good home gym. You will be able to complete a huge variety of exercises within the convenience of your own home.
You have been working your butt off trying to lose weight. You have reached your goal weight, but there is that one area where the fat just won’t disappear. Is liposuction a good idea?
First of all liposuction is a cosmetic procedure. It also falls under the name “suction-assisted lipectomy” or even “lipoplasty”. If you are thinking about it as an option, you should understand that liposuction is not a form of weight loss. It is only design to remove stubborn fat areas that just won’t respond to exercising and dieting. In other words, it is to be treated as the ultimate last resort if you are really intent on removing the fat areas.
Some of the most common areas targeted for the liposuction procedure are:
- Inner Thighs
- Love Handles
Liposuction is a great option for those who want to remove just a small amount of fat tissue in a certain area. It can be a real confidence booster for many people who are self-conscious about those problem areas. It is not an option for those looking to lose a large amount of fat. The procedure itself is time tested and safety has improved dramatically over time, but just like any other such procedure, it is surgery and there are risks involved. If you choose this route, be sure you get n authorized and well qualified surgeon. For example, if you are looking for liposuction Michigan, perform the search online and look for reviews and customer before/after pictures from each surgeon before making a decision.
Choosing a surgeon based on the lowest price might end up being the most costly choice. There is such thing as a good surgeon at a lower price, but when shopping around, just be sure you don’t put your body on the sale rack.
Some of the unsatisfactory outcomes include:
- Incomplete lipo where it is difficult to tell if there was even anything done
- Excessive lipo which leaves an unnatural look for body proportions.
- Asymmetrical or uneven results
- Abrasions in the skin
- Huge scars
So just be careful when choosing a surgeon if you decide to take the surgical route.
When setting weight loss goals a lot of people want to know – how much should I weigh for my height. How much you should weigh depends on a few different factors such as your height, weight and age. One method of determining your ideal weight is to use the Body Mass Index (BMI). Whilst this is a fairly accurate way of determining how much you should weigh it is not perfect as it doesn’t account for muscle mass, which is one of factors that should be taken into account.
Often people wonder if there is a correlation between their age and how much they should weigh. There is no definitive answer to that question as everyone has a different physiological make up and will be at different levels of activity and fitness at different points of their life. Whilst it is assumed that as people get into middle age they will weigh more as generally they will be less active this often isn’t the case as diet is a much bigger factor in weight maintenance than exercise.
Coming back to the BMI scale – The BMI scale gives you a point score that is based on your weight and height. There are four classifications in the BMI scale -
Underweight – Your BMI score is less than 18.5
Normal Weight – Your BMI score is between 18.5 and 24.9
Overweight – Your BMI score is between 25 and 29.9
Obese – Your BMI score is 30 or more
If you’re curious as to what your BMI score is there are many good calculators online. They are not as accurate as visiting a doctor would be however as they don’t take other factors into account. They are simply using your weight and height together. It should be anyone’s goal to be in the normal range of the BMI scale. This will at least ensure that you are at less risk from weight-related diseases. The best way to achieve an ideal weight is with a balanced diet consisting of good quality food and taking regular exercise.
There are many factors that can contribute to your weight. A few of the obvious ones are your height, body fat percentage, and muscle mass. Weight can also fluctuate a bit during the day due to water retention. If you are retaining a lot of water, the scale may show that you are a few pounds heavier than normal. For this reason, you should weigh yourself in the morning to get the most accurate measurement. To get even more accurate, weigh yourself a few mornings in a row and take the average.
Many people ask the question — how much should I weigh? There are BMI calculators all over the internet, but you should use discretion when using them. They only account for your height and weight, and do not factor in muscle mass. If you have above average muscle mass, these calculators might actually indicate that you are overweight even though you are in great shape and have a lot of muscle.
Use this chart to get an estimate of how much you should weigh based on your height and weight:
Summer is coming to an end, and fashion is about to take a turn for the seasons. I dread this point of the year, primarily because it marks the shift between wearing cool loose clothes, to wearing warmer and tighter clothes. Each year has had the potential to wreck havoc on my wardrobe, as last year’s clothes may not be in touch with the latest style, or might not fit just right thanks to those extra few pounds I put on. Either way, we can find ourselves throwing away clothes that don’t make us look as fabulous as we feel.
This year, I will be taking a couple precautions to ensure that next year’s wardrobe will survive the shift. First, I am resolving that any new clothes I buy are going to fit well. I’m not going to buy clothes for the future when I might have lost weight in the parts of my body that I am hoping I will. Instead I’m going to buy clothes that fit now.
The next thing I am going to do is get a Tummy Tuck Belt. The reason for this is simple. Next year can hold 3 scenarios. First, I might weigh exactly the same as I do now. This is unlikely, so I will quickly move to the other two scenarios. The next scenario is that I weigh less than I do now. This is a great problem to have, and I will enjoy buying new clothes for my now smaller frame; I can carry on this procedure for the following years. Finally, I might weigh more than I do now. That is where the belt comes in. Even if I have gained a few pounds (so long as I don’t go crazy with it), I can still fit into my clothes that may be just a little tight, without looking as if I am about to spill out of them at any second. I’m confident that this year will be the first of a long and happy life for my wardrobe. I hope you do the same!
There are a ton of fat burners on available in the weight loss and fitness supplement industry today. Many of them can work, but they are by no means magic weight loss pills. These fat burners can only really work if you supplement them with proper dieting and exercise. You can’t just take the fat burner everyday and follow it up with 3,000-4,000 calories. This would only lead to weight gain, not weight loss.
Many fat burners work because they suppress your appetite and cause you to eat less each day. By eating at a calorie deficit, you are burning more calories than you are taking in. This will force your body to metabolize fat for energy. When eating at a calorie surplus, your body never has the chance to use fat for energy. Instead, it will store the extra calories as fat.
Do I need a Fat Burner?
Just like any supplement, you don’t necessarily need it to accomplish your goals. They are only meant to supplement your current diet and weight loss plan. Many people use them for convenience purposes. However, you can most certainly still get great results without the use of supplements. After all, many people simply do not have the budget to buy supplements. If this is the case for you, don’t worry! You can still accomplish your goals without them.
So before you buy Phen375 or any other fat burner, you need to decide whether or not you really need it to accomplish your goals. It is also important to do your research and maybe ask others who have tried the particular supplement you’re looking at.
If you do decide to take a supplement, you still need to put in the effort! There are far too many people who think that the supplement will do all the work. So if you have yet to put in the hard work, I would suggest that you try that before trying to rely on a weight loss pill.
The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat. Continue reading
There are many different philosophies and diet plans that make it difficult to decide what needs to be done in order to start losing weight. Although knowing how to lose weight and taking action in order to lose weight are two very different things, it helps to first learn how to lose the weight so you can make the action of losing weight a lot easier.
I believe it is important to try to simplify things when it comes to weight loss because making so many drastic changes to your diet at one time often leads to a short lived attempt at weight loss followed by a re-feed or gaining all of the weight back.
The first step is to tweak your diet so you are eating at a weekly calorie deficit. A good way to start is to calculate how many calories your body uses to function on a daily basis. You can find many BMR calculators online that will tell you approximately how many calories your body uses each day. From there, you will want to keep track of your calories and eat under that amount. For example, if your BMR is 1900 calories, then a good target to hit would be something like 1700 calories total for the day.
Balancing Your Diet
There are likely some immediate changes to your diet which will greatly help you eat under your BMR each day. For example, if you are consuming 4 regular sodas each day you should definitely try to eliminate the habit. Eat soda is 140 calories and consuming 4 brings it to a total of 560 calories. A great alternative would be to try one of the zero calorie sodas instead.
Make sure you try to include high protein for each meal. Foods like chicken and fish are very lean sources of protein. Another great source of protein is cottage cheese. There are a number of recipes out there to make any of these taste great. If you still don’t think you can add enough protein to your diet, then you can consider a whey protein supplement.
Try to get solid exercise at least 2-3 times per week. Even if you are only able to workout for 30 minutes it is still going to help you lose more weight. Just make sure you are pushing your limits during those 30 minutes to get the best workout each time.
Also, consider weight training for weight loss. Many people overlook it, but weight training is arguably even more effective for weight loss than cardio. This is because your body burns more calories when it is in the process of repairing muscle tissue after resistance training.
I have been asked by many about natural compounds that can be used as a fat burner. One topic that has come up a lot recently due to media buzz is raspberry ketones. A Raspberry Ketone is an aroma compound from red raspberries. There was a study on mice that showed raspberry ketones helped prevent mice from putting on weight due to a high fat diet. There are many studies in Asia that showed signs of fat burning and increased insulin sensitivity. However, there has been no studies that showed this same effect in humans. This did not stop the media and buzz that was created in the weight loss industry after Dr. Oz said they were the number one miracle in a bottle to lose fat. Raspberry ketones have now become a widely popular way to try and lose weight.
Heath Benefits of Raspberry Ketones
Since this compound is very rich in anti-oxidants, there are some health benefits. Along with a healthy diet and lifestyle, raspberry ketones can be a great addition. You may notice increased energy levels.
As with any supplement, you will not see any weight loss solely by taking this one. A supplement is only meant to do just that — supplement an already healthy diet to achieve your goals. Weight loss can occur with this supplement as long as the rest of your diet is in check. You may have seen amazing before and after photos of people losing a lot of weight while using raspberry ketones. It is important to note that these people already took on a well balanced diet and exercise regimen.
Should I Take Raspberry Ketones?
Before deciding whether or not you should take raspberry ketones, you need to weigh the cost versus the health benefits. If your diet is already full of anti-oxidants, you may not notice much of a difference. If you are looking to lose weight with this supplement, give it a shot and see if it works for you. Be sure to supplement it with a well balanced diet.
The supplement market is flooded with thousands of different types of diet pills, but do any of them actually burn fat?
Before even considering a diet pill, you should always ask your doctor or pharmacist to see if there are any negative interactions with the supplement.
If you are someone who wants to take diet pills, but does not make any effort in areas such as diet and exercise, then diet pills will do very little to help you lose weight. The ultimate way to lose weight is not by taking a magic pill, but by:
- Eating Less Calories than your BMR.
How Do They Work?
There are many different types of diet pills out there so it’s hard to put them under one category. Some are made of only natural ingredients (Acai for example) and some are more like prescription drugs. Many diet pills available on the market are designed for appetite suppression. They work because they help you avoid overeating and control your calorie intake more. Others pills are stimulants that elevate your heart rate in an effort to help you burn more calories.
Are they Worth It?
There are some pills that might help to accelerate weight loss when you are taking them in addition to a healthy diet and exercise plan, but it may not be worth the risk. It is important to do your best research before taking anything. Fat burning pills will never make up for a poor diet. Change your eating habits to a healthier one and eat high protein foods and exercise regularly. It may not seem like it, but there are plenty of healthy meals that taste great.
After you are able to consistently do these things, then you have the choice to consider supplementation. If you do choose to take fat burning pills, just make sure you take all of the necessary safety precautions by asking your doctor and researching the ingredients.
The demands for a personal trainer have increased quite a lot in the past few years. It seems that people are looking to get fit now more than ever. As a result, this opens up a lot of opportunity for those who want to become a personal trainer as a career or even just a job on the side. If you are one who wants to get certified, you have to learn the personal trainer qualifications so you can get started.
The first thing you have to understand about getting certified as a personal trainer is that there are a number of certifications out there. There are also a lot of good options as the companies who are offering certifications are trying to outmatch the competition to become the ‘go to’ option for everyone looking to become a certified personal trainer. I recommend that you do the research to find a program which suits you the best. If you are looking to train for a particular gym then you should ask them what they require before making your choice.
If you are serious about becoming a personal trainer then you are going to want to do more than the bare minimum to be successful. This means that you will want to have the best certifications. Unfortunately, it seems the the most reputable certification programs are also the most expensive. However, many of these programs have options for you to pay in installments.
- Being good with people.
- A person who is able to motivate others.
- Someone who is passionate about health and fitness themselves.
- Someone who is actually knowledgeable about health and fitness.
I think the last point is very important. Just having a certification does not turn you into a expert who knows everything about health and fitness. In fact, there are many personal trainers who routinely spread false and potentially harmful information as if it were the undeniable truth. A personal trainer who is knowledgeable about the science of fitness is a very valuable one and people will take notice of this and recommend you as a good personal trainer.
If you are reading this post then you are probably wondering if Rasperry Ketones are actually an effective compound for weight loss. Many people are often skeptical when a new weight loss supplement takes off and hits the mainstream; understandably so – the market is flooded with magic pill supplements that claim nothing short of the fat falling directly to your wayside just after its consumption.
When searching the internet for raspberry ketone reviews, you probably noticed that it is tough to find solid information on any type of supplement regardless of whether it actually works or not.
The difference between the thousands of gimmicky weight loss supplements, and the Raspberry Ketone, is that there is actually some science behind it. A study done by the Ehime University School of Medicine found that RK prevented obesity in mice on a high fat diet. Another study by the Korea Food & Drug Administration concluded that the Raspberry ketone holds great promise in as an herbal medicine when it comes to its metabolic effects.
Although these studies where tested on mice, humans actually have many genetic similarities to mice. This means that there is a high probability that the results would be equally as impressive on humans.
The ketones found in raspberries are very healthy, and present no side effects. They are a regulating hormone that cause the fat cells to become excited and start giving up fat. The question remains on just how much fat one can lose by taking this supplement.
It is always recommended to exercise regularly and avoid a calorie surplus when trying to lose weight. Raspberry ketones appear to have a positive impact on fat loss, but as with any weight loss supplement, they should be used as a supplement and not as a magic pill. There is no doubt that raspberry ketones are great for fat loss when combined with a nice consistent diet and exercise regimen.
Looking for helpful health advice online seems easy, but when you consider the internet is flooded with misinformation and bad advice, it is actually very difficult. Even doctors have been caught spreading bad information on the internet and the media (see Sugar is Toxic 60 Minutes episode). However, if you look for sources that use proven scientific research for their health advice, then you can actually pick up some very valuable information that will guide you to a much healthier life.
What the Wellness Courier has done is created a great resource for people who want to live a healthier life. Their website is updated quite often with mostly information on nutrition. This isn’t just another website that swears by a magic pill or instant results that are not healthy or realistic. The Wellness Courier helps people understand that diet and nutrition advice put out by advertisers and advice proven by scientific research are not the same thing.
Once people can understand that a very large percentage of the diet and supplement industry are just doing everything they can to make a sale, then they will be able to easily tell the difference between bogus advice and truthful information. Just one example of this is the spreading of the myth that 6 meals per day will speed up your metabolism. This myth was spread as fact through many fitness/health magazines, celebrities, and news media. However, the science is just not there. What better way to boost the supplement industry than by telling people they should be eating 5-6 smaller meals per day? Most people simply do not have the time to prepare so many meals and look to supplementation because of the convenience. Unfortunately with today’s society, if something is repeated enough it becomes the undeniable truth. Continue reading
Dieting is never easy, and nowadays, with so many different options to chose from, it becomes impossible to decide what to do. Some diets are for 10 days, some are for 30 days. Some diets demand fasting, some demand constant small meals. Typically, if you ask 5 different people about what diet to use, you will get 5 different answers.
Thankfully, I’ve stumbled upon a great site that will help you to decide which diet is right for you. The website is http://bestdietsexplained.com. The cool thing about this site is that you can get reviews and ratings, not only from experts, but from people who have actually tried the diet. You can read articles about each diet which explain everything from the diet itself, all the way from starting the diet, to actually seeing it through and losing the weight. The convenience of having it all in one place makes this site a great resource to have. If you like a diet, share it on Facebook, LinkedIn, or Twitter. Have your friends encourage your progress, and help motivate you to shed all those unwanted pounds, or lean up for beach season. Continue reading
There are many eBooks and diet programs available to buy online. These guides can be a great way for you to learn about losing weight and getting in shape. Although there is the potential for many helpful tips on each program, many of them do tend to spread misinformation. That is why it’s important to look up certain claims in scientific journals like pub-med. A lot of companies tend to make claims that are not exactly backed by science. One common example is that you should eat 5 to 6 small meals every day to lose weight and raise metabolism. There is no scientific evidence that suggests this is better than 3 meals with the same amount of calories. This myth was perpetuated by many fitness magazines and supplement companies because they know that many people do not have the time to prepare that many meals each day. So what better way to do it than to buy a supplement to help reach that number of meals?
You should also look for honest reviews before pulling the trigger. Some popular products have a ton of reviews like the Fat Burning Furnace Review. This type of review is a great way to get a second opinion to make sure it will work for you. If the guide is popular, there’s a good chance you will be able to lose weight with it so long that you follow it correctly.
Another great way to determine if a guide or diet is worth it is if you have a gym buddy or friend that has tried it. That way you can ask them about it and really get an honest review from them. If they have had a lot of success with the program, that is a great sign! Continue reading
The majority of people who want to pack on muscle or cut body fat look to bodybuilding supplements to help them speed up the process. Although these supplements are not totally necessary to achieve most goals, they can definitely make things a little more convenient. For example, many people are busy at work or school and do not always have the time to prepare a high protein meal. Instead, they will use their protein powder supplement to quickly mix up a shake. This will allow them to reach their protein goals for the day that they may have otherwise not been able to reach.
Many bodybuilders make supplementing even more convenient by shopping online. Many people at the gym get their bodybuilding supplements from here. I do know some people who just buy locally, but the number of people who do this seems to be getting smaller and smaller.
Our Top 3 Bodybuilding Supplements
- Whey protein – Whey protein is one of the most commonly used supplements in the industry, and for good reasons. Whey protein has proven to be a cost effective and simple way to help get your protein intake for the day. People love convenience so that makes it very appealing. Some people will even tell you that protein is more of a convenient food product than it is a supplement.
- Fish Oil – A fish oil supplement is probably one of the most beneficial supplements if you do not regularly eat fish in your diet. Fish oils contain essential omega 3s that have been proven have a ton of benefits to your health.Some benefits include: lower cholesterol, fat loss, increased joint pain, improved memory, and the list goes on.
- Creatine – Creatine is a great supplement for increasing your lifts, and building muscle. The reason creatine works so well is because it gives you a “pump” during your lift and keeps you from burning out too quickly.
There are many other great supplements out their depending on what your goals are. However, there are also those that are necessarily great supplements, but provide you with the best supplement of all: the placebo effect. The placebo effect can be very powerful if you buy in to the effectiveness that supplement claims.
Other supplements like BCAA supplements are also quite popular. However, they are not always necessary since most people get adequate BCAAs from their diet or protein supplement. However, they can be useful if you are one of those who like to train in a fasted state. Taking a BCAA supplement will not break the fast and it will help prevent muscle breakdown during your workouts.
Please keep in mind that supplements are just that, supplements! You still need to have proper nutrition and workout routines to get the best results. You should not rely on supplements only to get the results you are looking for:
Cycling is a great way to get in your cardio and stay in shape. Turning cycling in to a hobby is one of the best ways you can make fitness a integral part of your everyday lifestyle. You will burn a ton of calories and you can forget about worrying about heart disease or even gaining weight if your diet is in check. There are many people out there that have trouble finding a cardio exercise that they will enjoy. This leads them to end up dreading it every time and eventually give it up all together. If you haven’t tried cycling, you should. It is great if you are an adventurous type and love exercising outdoors.
Garmin Edge 800
If you are serious about cycling, you may want to take a look at the garmin edge 800 GPS. This GPS has a variety of different features, and can help you set new goals and personal records. Another reason this tool is good to have in your arsenal is the fact that it can keep track of your heart rate if you have the strap. It can also keep track of your speed, elevation, distance and many other things. It is good to have an all in one solution for navigating and keeping track of your heart rate because you will avoid the extra distractions. This will enable you to better focus on cycling and not getting lost!
Good Motivational Tool
There is also another feature that serves as a good motivational tool. This feature visually keeps track of your goal speed and your real time speed. If you find that you are lagging behind, you will know that you need to increase the speed in order to accomplish your goal. Continue reading
Want to look like Beyonce or Megan Fox? It’s easier than ever, and you can expect to spend just a few cents and a few minutes per day. The best part is, the diet is only temporary. If you will indulge me for a second, it is very simple. All you have to do is walk out of your house and down the street. If you are lucky, a lemonade stand will be waiting for you to quench your thirst and cut those pounds for just 25 cents a glass. If you are not so lucky, keep walking till you find one (worst case scenario, the extra miles will help lose that weight). You could always visit your local wholesale supermarket to buy lemons, cayenne pepper, and maple syrup in bulk, if you are going to go all out. Some may feel skeptical when a delicious substance is offered as a dieting option, so the best thing to do is look at the facts. And as always, consult your physician before starting any new diet.
The lemonade diet is designed as a cleanse. and can help rid your body of many toxins while getting rid of that excess fat. As a bonus, you can feel good about helping out your local neighborhood entrepreneurs. Once your body has the necessary balance it needs, it can open up the opportunity to shed those hard-to-lose pounds. The lemonade diet is designed to last for 10 days at a time, in order to give your body a fresh start and a boost in energy. It is about helping your body to help itself; pH balance, among other things, is so important to maintaining a proper weight, as well as feeling good on a daily basis. Drinking lemonade as described in the diet, will help to restore and maintain that balance. Continue reading
Should I eat more calories in fewer meals, or less calories more often? Should I skip breakfast, dinner? If I eat a snack, do I have to wait 30 minutes before I go swimming? If you ask a dozen different people about how frequently you should eat throughout the day, you will likely get at least a dozen different answers. A lot of weight (pun intended) is put into choosing how often to eat, and how much to eat at each meal. People often spend as much time planning the timing of their meals as they do the workout itself. But to answer these questions, we need to go back to our roots. Our bodies are designed to use food to expend energy, repair itself, and to adapt to the environment. And back in the day, when food required a little hunting and gathering, this meant eating whenever you were hungry. The scarcity of food, and the need to expend energy to obtain it, not to mention survive, justified eating whenever possible, and kept our ancestors from becoming slobs. Nowadays though, when 2,000 calories are obtainable in a meal ordered from the comfort of your favorite air conditioned vehicle, a little more restraint is necessary to limit the body’s resources relative to your personal energy expenditures. Continue reading
Many people are under the impression that they can simply lose stored body fat in a particular area of your body by doing the associated exercise for that area. For example, if someone wants to lose stomach fat, you may find them doing a lot of crunches. I have also witnessed those who are under the impression that arm fat can be lost by doing arm workouts. While toning those areas can make the fat seem less apparent, you will not necessarily lose fat just by doing the targeted exercises. It is simply not possible to target a specific area of fat on your body. You can do as many crunches as you’d like and the stomach fat won’t budge.
Overall Body Fat
Losing fat in a particular part of our body will also require you to lose fat everywhere else. This is done simply by burning more calories than you eat.
Eating at a calorie deficit and exercising to burn calories is a great way to lose body fat. This will require that you carefully dial in the amount of calories you need to eat each day to lose fat. Continue reading
When it comes to weight training, the structure of your workout is very important for your success and ability to make good gains. There are many people who go into the gym with no plan on what muscles to workout until they see a machine or exercise that they feel like doing. By going in without a plan, they are at a disadvantage for a few reasons.
For starters, if you plan on weight training on a consistent basis, you probably end up neglecting muscles you think you don’t need to work on. As a result, you will probably end up looking like Mr. Incredible – who has a huge upper body, but shrimpy legs. This is because many people (especially men) neglect working out legs and end up with a disproportionate physique as a result. Another gem is where the person only works out their arms and abs. You don’t want to be “that guy”.
Another failure that many people have when they don’t have a set plan is to quickly lose motivation. How are you supposed to improve on a particular exercise if you are just bouncing from machine to machine? It can be very difficult to track your lifts this way and usually people who do this aren’t fully invested or interested in achieving progress.
If you are looking to improve instead of maintain you have to improve on your lifts from week to week. This is because the only way to entice your muscles to advance is to increase the load in whatever rep range you are working on.
Structuring a Good Program
It is important to add an effective back workout program to your gym routine because these muscles will not only help your physique, but also help improve your posture.
Most gyms have a variety of different machines that target your back muscles. There are also a couple of exercises you can do right from your home to make things easier. We are just going to focus on the pull up because it is a great way to develop your back muscles. Continue reading
There are two main classifications of muscle fibers: Slow-Twitch muscle fibers (Type I) and fast-twitch muscle fibers (Type II). There is a lot of debate regarding the body’s ability to adapt its muscle fibers from one type to another. Some studies seem to show some ability to affect muscle fiber type with training, while other studies show no correlation.
Type I fibers are able to use oxygen more efficiently. Slow-Twitch muscles, as the name suggests, fire more slowly than fast-twitch muscles. Continue reading
When it comes to deciding whether protein shakes are worth it for you, there is no definitive answer. Protein shakes are simply a quick and convenient way to get more protein in your daily diet. If you are able to get enough protein to achieve your fitness goals without protein shakes, then you will not benefit. Someone looking to build muscle will most likely need to use protein shakes to reach their daily intake goals. This is because it can be difficult to eat as much as 180g of protein from meat as it would take a lot of cooking and time to eat. In this case, you will definitely want to have protein shakes to help you add more protein to your diet.
However, I would only choose protein as a last resort and NOT a meal replacement. It’s always better to get real foods whenever you can and just add the protein supplement if needed.
The Cost of Protein Supplements – Avoid Getting Ripped Off! Continue reading