We all want to be healthier, more physically fit and better built. 85 % of women hate their body shape, and most men, if they stop to admit it, do as well. A fitness workout program is designed to sculpt your body into the best it can be. But more than that, it is designed to get you in the healthiest condition, both physically and mentally.
Most of us start out just fine. People join a gym or buy equipment to use in our basements or garages. They purchase exercise balls, weights, and treadmills. They buy special shoes. All goes well for a week, maybe more. Then eventually, the enthusiasm wanes. How do you keep that from happening to you? Here are seven secrets that fitness gurus and personal trainers recommend.
1. Set your long term goal. Is it to lose 30 pounds, run a mile without being winded, or to be able to fit into your skinny jeans and actually breathe? Maybe it is to bench press a certain number of pounds or get your biceps a certain size. Whatever your ultimate goal is, clarify it and write it down where you can see it every single day.
2. Now divide that goal into attainable short term goals and gear your fitness workout program to that. If it is to lose 30 pounds, split that up into 2 pounds a week for 15 weeks. That suddenly seems a lot more doable and less daunting. If it is to run a mile without being winded, start with fast walking a quarter mile, then increase it each week in length and speed.
3. Find out what motivates you. What is your hot button and how do you press it? Is it a photograph of how you used to look in your twenties? Is it an athlete you admire? Is it that size 6 little black dress hanging in the back of your closet collecting dust? Or, heaven forbid, the swim suit you want to wear on your next vacation. Guys, maybe it is being able to shoot hoops better than any of your friends and look better in that muscle shirt while you’re at it.
4. Work out daily. Doing a little bit every day to get you toward your goal does several things. First, it establishes a routine pattern. It takes 30 days to form a new habit. Secondly, it allows you to target a different muscle group each day so your body has time to rest. Expect it to be an uphill struggle, but keep at it. Eventually, your body will respond.
5. Start slow and build up. Too many people get gung-ho and end up doing way too much. The next day they can barely move. So they lay off and eventually give up. Find a fitness workout program with varying routines that can grow with you.
6. Seek help. First, check with your physician before starting any routine. Make sure you are physically able to meet the goals you’ve set. Have a good chemical panel done to make sure you are not lacking in vital nutrients. Second, get a buddy who can keep you accountable. People who work out with another person often stick to it.
7. Finally, make sure your form is correct and you are actually using the muscles you wish to target. If you can’t afford a personal trainer, use a DVD or video and place a full length mirror within eye range so you can make sure you are correctly mimicking their movements. Or join a gym and take a class until you are comfortable with the moves.
If you follow these seven secrets, you will find that your fitness workout program will keep working out for you.
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Ok so right now i have a six pack but the lower abs are starting to lack and i want to know what i should do daily and what i should do during training sessions to define my abs i have at least an hour before and after i go to sleep and i usually train for about 2 and a half hours at a time so long term and short will be awesome.
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ok im training a while to get a 6 pack. you can see it in lights but not in a normal room clearly. what are better trainings to get faster abs en see them clearly? and a good weight lifting training what would help i got 0.5 kg – 2kg. (note im 15 )
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Okay, so I am 5′ 3.5” and I weigh about 110 pounds. My stomach is completely flat, but I want to get abs. What workouts should I do, and how many reps, etc. How long should it take, and other tips would be welcome.
Thank You sooo much!
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It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or have worked too much on the same workout exercises.
Having an effective abs workout program is essential in helping you get the 6 pack abs.Choosing what ab exercises should you do and deciding how intense your abs exercise shall be is what constitutes of an effective abs workout program.
Therefore,in this article, I will be covering on what abs exercises should you do and how intense should your exercises be.
Exercise Selection.
A common myth of abs training is you should work your “upper abs” and “lower abs” separately. However . the truth is that, you can’t separate working these muscles as they contract simultaneously during any ab exercises.
If you are going for agility , you will need to focus on decreasing your base of support as much as possible. In other words, you will need to focus on ab exercises which requires you to stabilize your ab muscles while doing it. In this way, your muscle fiber tissue will be worked on most effectively, giving you the most workout possible.
Some ab exercises that require stability are as follows :
1) Abdominal work on an exercise ball
2) Twisting work standing on a bosu ball
3) Partner work with medicine balls.
If you are going for strength and are using weight, you will need to execute movements that require you to move through a large range of motion. By doing this, your ab muscles can be strengthened from the greatest angles possible.
Some good ab exercises for strength build up –
1) Decline sit-ups
2) Cable cross-bends
An important point to take note about abs exercises :
Our body has an extremely high adaptation ability towards any exercises. Once your abs muscles have adapted itself to a particular abs exercises, the abs exercises wont be as effective as before anymore. Therefore, we will need to introduce variability in our abs exercises for our abs workout program.Hence, Abs exercises must be changed on a regular basis if you want to see results fast.
Intensity of abs exercises
The intensity of abs exercises varies from individual to individual. Knowing what volume of abs exercises is needed for you brings you a step closer to getting the 6 pack abs.
Bear in mind that the weight lifted during training is indirectly proportional to the total reps you do. In other words, the more weights you use the fewer reps you should be doing.
If your objective is agility, two or 4 sets of weightless abdominal works will be enough ( with each sets limiting yourself to the 10-15 reps range )
On the other hand, If your objective is strength, you should be doing weighted abdominal training. Therefore, you should be going for fewer reps ( 3-6 reps range ) and increasing the number of sets to 6 to 10. This would be enough to have some good muscle size growth.
Check out here for tips on how to get the perfect abs
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