It is a known fact, as with dieting, that without motivation, most people who start out strong with an exercise program typically fall of the map within a few months. Often it's blamed on a busy schedule or stress when the truth normally is lack of visual results. We need to remember that Rome wasn't built in a day as well as that everyone needs motivation and reminders to push themselves harder, that they are just a pulse rate away from success. The simple addition of an exercise heart rate monitor can make all the difference in the world.
Using a exercise heart monitor while you exercise not only helps you exercise safely, it provides a way for you to establish the intensity of your workouts so you can stay focused and on track with your fitness goals and get the best out of your exercise regimen. For an example, when you monitor your heart rate, you be able to tell whether or not you're working out as hard as you should be to get maximum results.
For individuals that are new to exercise, 60 to 100 heart beats per minute would be considered a normal, resting heartbeat, while experienced exercisers often have a resting heart rate in the lower 40's. While using your sports heart monitor while you continue to exercise, you'll notice that your heart rate might slow down even though your exercising at a higher intensity, giving you the motivation to continue with your workout program because you know you're fortifying your heart as well as boosting your cardiovascular health. An exercise heart monitor can be your best friend in these cases, almost feeling like a mechanical personal trainer.
With any exercise program, it normally takes from 4 to 6 weeks of regular exercise to notice a visible change, however, internally; your body is building muscle, burning calories and in fact, working to bring out the best in you. Using an exercise heart monitor keeps your body in tune and working at its most efficient level. By experiencing reduced pulse rate at rest, and a faster return to the rest pulse rate after exercising, you ensure that you are progressing internally. Once you start seeing progress by using the sports heart monitor, you'll see verifiable progress which will keep you motivated.
An exercise heart rate monitor will also keep you safe from physical injury. At times, in our efforts to get results quick and push ourselves, sometimes too hard, we can end up doing more harm than good. If you use a sports heart monitor, and know your target heart zone, you can set a heart rate monitoring alarm to remind you when you've stepped out of your safe heart rate zone and return to your safe exercise zone keeping you injury free.
All of us want to see steady improvement when it comes to getting fit and we all can use motivation and positive reinforcement and an exercise heart monitor the perfect motivator. They are light and portable devices that are convenient to use and carry anywhere you choose to go to pump it up and live a healthy lifestyle.
One of the most common mistakes that runners make and one of the major reasons for running injuries is overtraining. Overtraining can be anything from running too far, too soon to never giving your body time to rest and recover. In addition to injury, overtraining can also lead to running burnout and lead many runners to quit running altogether. But, with some common sense running, this doesn't have to happen to you.
When you are starting a training program, you want to make sure that you don't increase your mileage too quickly. This also applies to runners that are coming back taking time off from their running. You want to increase your weekly mileage by no more than 10% from one week to the next. For example, if you are running 10 miles this week, you only want to run 1 more mile the next week.
You also want to make sure that you are giving your body time for rest and recovery after hard workouts. A rest day can be a complete day off, a day of easy and less miles or it can be a day of cross training. Cross training can be a nice walk, strength training, cycling or swimming. Whatever works for you, make sure that you are giving your body days to recover after a hard workout. This will also use different muscles than your running muscles, which will in turn make you a stronger runner.
Another way to help with overtraining is to give yourself a week of rest. Now, I don't mean take a week completely off. Every 4 weeks or so, when you have been working out hard, give yourself a week where you do about 50% of your usual mileage. This gives your body (and mind) a rest. And, you'll be surprised how much a rest week will refresh you.
To help with possible overtraining, there are a couple of more things that you need to do. Make sure that you are getting enough sleep. The amount of sleep each person needs is different, but you need to make sure that you are getting the amount your body needs for peak performance. Also, make sure that you are eating correctly. You need to replenish the calories that you are using during your runs. Remember a general rule is to have 60% carbs, 25% fat and 15% protein. This will make sure that you are refueling adequately.
It is well known that the bench press is one of the ideal exercises to build up muscle in the upper body. A common question that many bodybuilders want to find out is how much you can bench press. Let us get to the point and see how to build up muscle and get a larger bench press.
Build up your triceps. Nearly two thirds of the total muscle mass on your arms is composed of the triceps muscle. The ideal exercises to build up muscle on your triceps are using barbells and dumbbells, and doing close grip bench presses and skull crushers. Exercises that involve isolating the muscle are not as good because they isolate the muscle completely. Building up your triceps will certainly add weight to your bench press.
Train your triceps separately. Most of the time, bodybuilding routines advise that you train the chest in the same training session as the triceps. If you train them separately, you can focus on the triceps, train them intensely, and build up muscle growth faster. Try this over a spell of a few weeks, and then see how many more kilograms you are able to bench press.
Change is good. Have you been doing that same old workout regimen for months now? When your muscles have done the same workout a few times, they become used to it and therefore the need to keep growing muscle is not needed. Keep changing things around, it can be slight changes like changing the grip width or even reversing the order of your regimen or they can be more drastic changes such as doing supersets or compound sets and others.
Make sure you are not doing too much. While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Focus on intensity and technique as opposed to quantity. A short intense workout is much more effective than a long drawn out one.
Rest well. Your muscles will not grow at the gym! In fact, they will grow while you are resting. If you do not give them adequate time for growing, then you just will not grow. To avoid overtraining, a general rule to follow is to limit yourself to 6-9 sets every session for each muscle group.
Take a break from training. If you reach a training plateau, then think about taking a total break. Let your body completely recover from all the strains, come back to your exercises a week or so later, and be even more motivated.
Look at your diet. Are you eating 6 meals a day with a minimum of 1 gram of protein for every pound of bodyweight you have? If you are not, then you are most likely limiting your gains by not following a muscle building diet. Following a proper muscle building diet is essential in building muscle mass, so in every meal try to consume 50% carbohydrates, 30% proteins, and the rest can include fats.
Concentrate on your technique. Are you pressing correctly? Bad technique can take away the focus from the chest muscles and can put you at elevated risk of injury. Make sure you are not lifting your feet up off the ground and that your hands are not grasping the bar too close together. These are the two most commonly made errors.
By sticking to the tips above you will be greatly increasing your chance to develop more muscle mass on your chest quickly.
Since everyone seems to be looking for an exercise program that works fast and doesn't take much work, I researched the Fat Burning Furnace results.
Resistance training can produce superior strength and muscle growth, along with tremendous fat loss results when it is done properly. On top of that when the steps in the fat burning furnace eBook are implemented you will be getting top of the line cardiovascular health results. And all this can be achieved with only 2 to 3 workouts per week and 15 to 20 minutes a routine.
The way to get these results is in making sure the exercise is done properly, not the way that most resistance trainers are instructed these days. Go into any gym and you are most likely to find at least half if not more of the exercisers doing their workouts almost like they're just going through the motions. I say this sort of sarcastically, but it's the truth.
Let's get started and look at the dumbbell curl as an example. The routine begins with taking your dumbbells, extended down to your sides. Then as you inhale you slowly bring the weight up to your shoulders. This movement trains your positive strength level. Now when you get to this position, you pause for a moment as you contract the biceps at the top of the movement, this trains your static level. And as you exhale you smoothly lower them back to the starting position, which trains your negative level.
The static and negative levels are what most people overlook, but when you see the Fat Burning Furnace results it will be easier to understand why they are important. Just pausing and contracting you are focus on something more than just lifting and lowering.
Another issue is the lack of benefits you see over the long haul. Since the negative and static strength levels make vaster inroads, you will only see less than a third of the benefits. So do the exercises properly and remember to let the body recuperate. Soon you will see a major change in the way you look and feel.
So why is strength such a big deal to most people? Well, outside of the obvious it actually leads to muscle growth. When this is present in our body the metabolic rate will increase and lead to fat loss. Plus you will get to enjoy several other related benefits.
All the techniques you find in this fat burning diet and exercise program will put your body to the max. You will also learn how to properly push your static and negative strength levels so you receive the best Fat Burning Furnace results possible.
In conclusion, remember not to forget the static and negative strength levels as your doing your next resistance training exercises. You wouldn't want to miss an opportunity to triple your fat loss results.
One of the finest things to have in life is to have a great body. If you had a body to die for, great looks and a sparkling personality, wouldn't that be killer? You will hear many people say that you can't have it all, but if you really want it all, you can have it! If you really want to have the sexy body and great looks that go along with a complete package, you should undertake a natural weight loss diet soon- no shortcuts, no pills and no starving. Why this way? It's the best and most effective way out there.
What are the ingredients of the best detox diet?
1) Stop sugar intake.
You all know by now that sugar is the killer. It makes you fat and it makes you look bloated. Say no to sugar like chocolates, donuts and candy. Not only will it make you look fat but it is actually really unhealthy. If you cannot stop your sugar cravings, why not chew a gum instead? Chewing gum will help you forget about your cravings and will let you forget that you are hungry too. You can also use sugar alternatives for your coffee and others. There are plenty of these available in different and leading stores nationwide.
2) Do not drink alcohol.
You may not be aware of this, but alcohol consumption is one of the leading causes of being overweight. The beer belly didn't get its name for no reason. You can never attain a toned mid section if you consume a lot of beer or any other type of alcohol. Cocktails are bad for adding empty calories into your system, too, because they make use of sodas, juices and other sugary substances. If giving up alcohol is not an option to you, you need to incorporate a good exercise routine to shed those extra calories. Sweating and increasing activity will reduce the caloric effect of the alcohol. Don't want to exercise as much? Stick to straight up drinks on the rocks like scotch, whiskey and vodka.
3) Detox from carbs.
Eating carbohydrates is not advised in a natural weight loss programs. These carbs give you energy, but refraining from carbs doesn't mean that you are going to become sluggish. Remember, moderation is key, so if you can't cut them out completely, at least reduce your intake drastically. A total detoxification from carbs is recommended, and with this, you consume carbohydrate alternatives for energy. Eat more fiber instead of carbs- for example, eat oatmeal for breakfast instead of a bagel and cream cheese, a muffin or toast. Eat whole grain pasta instead of the traditional product. If you are a rice lover, eat brown rice instead of white rice.
Pills are a weight loss option, but if you can lose more weight naturally, why take pills?
There is information going around both on and offline about how to build up muscle rapidly. As a personal trainer, I can recommend some little known facts that will help you in building muscle. These tips will help you to get going on your quest to build up your muscle mass.
I often hear that you should train each muscle group just once a week. Whilst this may produce optimal progress for extreme hardgainers it is not true for most people.
Of course you should not be overtraining, however like most things in life, one will not get better at something by just practicing once a week, and this is also true to some extent with bodybuilding as well.
It is good to train muscle groups a minimum of two times per week. Ideally, you can be pushing your body to be nearly overtraining, and then lay off into a period of under training. This way when the body is under a lot of strain it will be able to manage it well as well as it will use the downtimes to recover and build up the drive for another push. If you train in this manner, you can easily avoid training plateaus.
Limit your workout sessions to 45 minutes. If you think this time is too short, then your exercise program is too long, or you do not workout intensely enough. 45 minutes is ample time if you concentrate on intensity and focus on the task at hand.
If your workout session lasts longer than 45 minutes then testosterone levels will drop drastically because there will be more production of cortisol which makes the body eat muscle tissue and store fat. This is exactly the opposite of what we want.
You need to set cycles for your training, meaning that after sometime your muscle will not be urged into growing by the same regimens because the body will have become accustomed to the workout and can handle it already. Change up your regimen before your gains begin to lessen.
Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body?s muscles and it will stop progressing into a nice groove.
Big gains are unlikely to occur for you if you don?t use the correct exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises.
The best ones are: dead lifts, bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire body through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can?t help but stimulate muscle mass growth.
By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!