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Classical Conditioning: The Secret Behind Exercise Motivation

We all know how hard it can be sometimes to get off the couch and exercise.

Even the least creative of minds can come up with some excuse to avoid going for a run. Procrastination is a huge issue in fitness. But many people don’t realize how easy it can be to motivate yourself to go for a run.

What if you could trick your mind into thinking it actually wanted to exercise?

Using simple psychology, you can turn your mind into your very own personal trainer! For free.

Your mind used to be your biggest barrier to exercise – your body craved a run, but you talked yourself out of it. Now your mind can be your biggest motivator. How?

Classical conditioning.

Step one is to make a plan. Before you can even start to use psychological conditioning, you need to create a tangible workout schedule. Start with small, attainable goals – such as going for a run every other evening for a week.

You need to write your plan out as a list – and put it somewhere you’ll see every day. This constant reminder that you should be exercising is important to the concept of classical conditioning which we will try to implement into your exercise routine.

Next it’s time to apply the psychological phenomenon of classical conditioning.

Classical conditioning is a term given to the psychological effect of stimulus association. Perhaps you’ve heard of Pavlov’s dogs – who came to associate food with the sound of a bell, and eventually salivated merely at the bell. Classical conditioning requires a neutral stimulus to gradually become closely associated with a stimulus which causes some sort of reflex in the subject. Eventually the boundary between the stimuli will become blurred in the mind. The ultimate goal of classical conditioning is to transfer the reflex from the second stimulus to the first (previously neutral) stimulus.

So what’s the neutral stimulus in your exercise plan?

The act of going for a run.

In order to achieve effective motivation through classical conditioning, you need to find a stimulus – which already causes a reaction from you – and begin associating it with the act of exercise.

For example: your favourite song. Go cold turkey on listening to your favourite song – unless you are exercising. Make sure that you do not hear the song at any other time. Look forward to listening to it while you run!

After a while, the same feelings you get NOW when you hear your favourite song will be associated with the act of exercise.

To run will be a treat – whether or not you listen to the song.

Although the stimulus of music is ideal for this sort of conditioning – because it is easy to control, and easy to associate with physical activity – you CAN experiment with other types of stimuli as well!

Maybe you have a favourite shirt that would be appropriate to run in. Maybe you can drink your favourite energy drink on your run.

Keep in mind that stimuli which are associated with physical activity WHILE you are completing the activity are the most effective. The more intense the connection with the actual activity, the more effective the classical conditioning will be. And, ultimately, the more you will love exercising!

Finally, realize that lack of motivation to exercise is something that everyone experiences.

But now you’re one of the few who know the secret to overcoming exercise procrastination.

And you can beat this laziness!

Now get out there and go for a run!

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Tips on How to Lose Weight Fast

Carrying extra weight can have an affect you in many diverse ways. Depression, a lack of self-esteem, health problems, and physical strain are all probable risk considerations.

Weight loss tips can help keep you motivated when you start your weight loss journey.

For most people, losing those first few pounds in a short period is the tremendous encouragement to continue with their plan. Knowing this, there are a few things to be aware of.

When researching regimes to get rid of weight quickly the primary thing you should do is see your doctor. Choosing how to get started with your weight reduction plans could depend on any potential existing health issues. Based on this, it is urged that advice on your weight reduction objectives and suggestions for your most powerful weight reduction plan come from your doctor.

It is necessary to think about your activity level, what you eat and the quantity that you eat to get rid of excess pounds fast and more efficiently. Calorie restriction and increased movement are necessary to think about when selecting a program that is suitable for your lifestyle. Making healthy meals linked with regular exercise is the most beneficial way to deliver fast and lasting results. Fad diets are massively marketed and something that you should be aware of when looking for your entire regime. Always stay away from any governments that promote cutting out meals and dieting without exercise.

Avoiding meals or refraining from food is not right for you. Your body needs calories to burn calories. Serious issues can result from avoiding meals to lose weight including hypoglycemia, a condition where your blood sugar concentrations fall below the basic level to sustain your body’s requirement for energy.

An essential proper diet and exercise are advised. Human beings need to move, and use is vital. Not only is it critical to our body functions but good blood circulation as well.

The following weight loss tips and lifestyle changes are recommended for rapid weight loss and to create health and longevity.

Remove Junk Foods From Your List

Eating junk and processed foods will waste all your weight loss endeavors. The high-calorie content in these foods will lead to weight gain. Eating healthy foods should always be your primary focus. Raw vegetables and fruits should always be available to help you keep you from reaching for an unhealthy snack. Whenever possible, preparing your food will help you track exactly what you are eating.

Keep your Meals Small

Eating six small meals each day has been proven to help burn additional calories. Your metabolism elevates, and you burn extra fat every time you eat. You will be less likely to luxuriate in unhealthy snacks if you eat this way because it keeps you satisfied.

Water Is Crucial

Consuming lowest of six to eight glasses of water each day will help your elimination of waste and aid in digestion. To improve your body function as it should keep hydrated during the day.

Get Walking and Try Weight Training

Elevating your commitment to exercise is necessary. Weight training programs will help you accomplish fat loss results quickly, but walking is a practical place to start. The reason for weight training is extremely recommended to lifts your metabolic rate, which helps your body burn faster efficiently.

Moving more and consuming less food is vital if you want to lose weight fast. Avoid any fad diet plans that promise unreasonable expectations. Keep your focus on searching out a fat loss program that builds its foundation on calorie reduction and increased exercise and integrates this with a few changes to your lifestyle.

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Secret to Achieving Your Dream of 36-24-36

Women are so concerned of their body. They want it to be as perfect as possible. They sweat their assets out to achieve the 36-24-36. “36-24-36” is synonymous with “sexy”. The 36-24-36 represents the measurement of the bust-waist-hip. They say, this is just so sexy and the perfect proportion of the body measurement. Yeah, it is considerable. Your bust, waist and hip must really be in proportionate with each other, but to tell you, not necessarily exactly 36-24-36. There are other body metrics that also need to be considered for a proportionate body measurement. Your height is one of the biggest factor to base your desired body size. 36-24-36 in a height of 5 feet may make you look wide. Not sexy at all.

36-24-36 is perfect if you are at least 5 feet 7 inches or above. But you don’t have to be upset if you are short. There are other things that need more of your focus to make you feel sexy and confident as Tyra Banks. It’s not just all about 36-24-36.

Here’s what you can do:

1. Get enough sleep everyday, about 6-8 hours the least. Having enough sleep everyday will prevent your eye bags and panda rings to show making you look younger. It will also make you feel vibrant and lively.

2. Balanced diet. When we say balanced diet, it doesn’t mean that you will avoid eating fats. Don’t. Your body also needs them. But of course, in just a very minimal amount. Too much fats in the diet can cause certain heart problems. Eat anything and everything you like. Just be sure you count your calorie intake everyday that would not exceed on your daily needs depending on your activities. If you are doing a lot of physical activities everyday, you need to have more carbohydrates to energize you.

3. Eat lots of fruits and vegetables. The nutrients that fruits and vegetables benefits your body in so many ways. One is that, they have a lot of antioxidant that helps release free radicals from your body that cause harmful effects. With 3-4 servings of fruits and vegetables in your diet everyday, will make your skin look glow and more moisturized. This will keep you away from other dangerous beauty products.

4. Be your self. Nothings is much more acceptable than to be natural.

5. Avoid bad habits and vices. They won’t do any good on you. Don’t be too obedient when other people will tell you to smoke because it will make you relaxed and release tension. There are other ways to overcome stress. You can develop your own coping mechanism but please not something like nicotine and alcohol. Besides, these chemicals promote fast aging process.

6. Discipline. The key to everything is discipline. If you know how to control your self, everything will be in there perfect position.

7. Feed your mind. Being sexy is not just beautiful outside. Your intelligence shares a big value in your entire personality. Read news, articles, or some psychology books. You can get a lot of information from there that you can share with your friends.

8. Exercise. About 15-20 minutes cardio exercises daily or at least three to four times a week is very helpful in becoming a “36-24-36”. When you hit the gym, see to it that you have packed your water, towel, and extra clothes in a chic pink gym bag or Ogio Ladies Gym Bag. Having this bag will add to your confidence factor and motivation to be at the gym almost everyday.

9. Finally, your daily outfit matters a lot. The way you fix yourself everyday when you jump to work also determines your “36-24-36ness” (remember, “36-24-36” = sexy). Own a Tosca Snake Skin Shoulder Bag that is perfect to any outfit, may you be in your corporate or casual attire.

Reminding you before I close this article, being sexy is not just 36-24-36. It’s also the way you carry and show your self to the world.

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Understanding Intra-Workout Supplements

Getting the body you’ve always dreamed of – defined abs, broad shoulders and that overall-ripped physique you see on Hollywood actors and actresses and the most popular professional bodybuilders can be a challenging prospect especially if you can’t keep up with the often grueling training and workout routines that need to be done to achieve just that.

But then again, when you want something bad enough, you’ll always find ways to get what you want. Fitness isn’t easy but it is not something impossible. When you’re an athlete, you’ll need to be able to complement your training to be able to maximize your workouts and ensure you meet your goals. To do this, you have to make sure you have the best pre, intra and post workout supplements and to make sure you have the best, here are some things you need to remember and understand, especially about intra-workout supplements, which are said to be the newest means to achieve muscle gains.

First of all let’s define intra-workout supplements. These are supplements that boost your energy while you train. During training you do so many routines and switching from one to another for extended periods of time can take its toll on you especially if you lacked energy at the start of your training. Intra-workout supplements are the reinforcements you call in to minimize catabolism and to ensure your muscles keep being repaired and built during training. They increase your intensity to help you keep training for longer times.

Intra-workout supplements are usually made of three components namely electrolytes, carbohydrates and amino acids. Electrolytes help maintain adequate hydration, carbohydrates act as a fuel to keep you going during training and amino acids prevent muscle breakdown and promotes protein synthesis. Athletes who are serious about reaching their goals stack them together with their pre and post workout supplements to make sure they will see changes in their physique.

What many bodybuilders don’t realize is that during training they expose themselves to many catabolic factors which can interfere with their strength and muscular development. Doing resistance exercises for example, induces changes in the rate of muscle protein turnover, resulting in both the promotion and degradation of protein synthesis. This is only one of the reasons why taking during workout supplements is necessitated because failure to do so may result in muscle degradation or simply put a waste of your efforts. Being unable to take the best intra-workout supplements also increases the likelihood of developing hypersecretion, a highly catabolic hormone that could also out a stop your muscle-building efforts.

Intra-workout supplements also work fast and are easily digested and absorbed by the body. They also fight cortisol, which is a hormone that is released during exercise that can break down the muscle tissues and during workouts, when glycogen levels go down, the cortisol levels go up. Taking these supplements can reduce the effects of this process.

Again, fitness isn’t easy and anything that is easily done or had can also be taken away just as easily and you can feel and look worse than you were before your workout failed. If you are to undergo serious bodybuilding, it is best to do it right and to do it right, make sure you have the best pre, intra and post workout supplements at hand. Do research on your own and check your own body as well to make sure you can take these supplements safely so that you can use them effectively.

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Butt and Thigh Exercises – How to Exercise Your Butt and Thighs in Zero Minutes a Day

Want to know how you can exercise your butt and thighs in 0 minutes a day? What I mean by this is as women, we are always complaining that we don’t have enough time to exercise. Let’s face it… if we have kids, we have maybe 1 minute a day to ourselves, right? We keep dreaming of those perfect thighs and butt, but we never make the time to exercise them, do we?

Well, here are a few butt and thigh exercise tricks where you won’t need any extra time to do them.

There are about 3 times a day that we women have to ourselves … when we are blowdrying our hair… when we are in the shower… and when we have to go to the bathroom.

How much time do you spend blowdrying your hair? I spend about 15 minutes a day because my hair is so thick… so that gives me 15 minutes where I can blow dry my hair and exercise my butt and thighs at the same time. While blowing dry your hair, just squat down as if you are sitting. Make sure you can see your feet, otherwise, you are squatting down too far and you might injure your knees or fall down. Squat for as long as you can without screaming… and then stand back up. Wait a minute or two and try it again. In the beginning, only do it once or twice. Keep doing this daily for a few weeks and you should see those thighs and butt getting much firmer. Plus, your metabolism will definitely increase so you should be able to eat more.

Also, the shower is a good time to do butt and thigh exercises. When you are in the shower, squeeze your butt slightly for a few seconds and then release… squeeze and release… squeeze and release. It is hard to do much more than that in the shower because you could fall. A typical shower lasts anywhere form 10 to 20 minutes so do them as long as you can stand it. Again, keep doing this for a few weeks and your butt will be higher and firmer.

Now the bathroom. When you are done going to the bathroom, again, squat down (so you can still see your feet) for just a minute or two after you are done (make sure you do this in the stall and not outside the stall or people might think you are a little crazy). Remember, you go to the bathroom at least 3 to 6 times a day. So that is an extra 3 to 12 minutes you can spend exercising your butt and thighs.

Ok… there you have it. Perform these exercises religiously every day and in about 3 weeks, you will have improved the look of your butt and thighs a whole lot. And now you have no excuses. You can exercise at least 25 to 45 minutes a day without adding any more time to your schedule!

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Cardio Pilates – Are They Really That Good at Shaping Your Body?

It’s true Cardio palates are one of the best ways to is ways to lose weight and stay healthy. These workout routines help you shape your body by burning excess calories. Expensive personal trainers believe other than investing long hours in the gym combine the palate’s and cardiovascular exercises is one of the most efficient ways of burning calories in any environment.

Cardio Palates workouts provide better results when wanting to lose fat fast, this has been tested by fitness fanatics, dieters and health professionals while being scientifically monitored. A few cardiovascular exercise you may have heard of include running, jogging, cycling and dancing. They play a vital role in keeping your heart healthy and includes many other benefits.

Regular exercise keeps your body in good shape you will look good feel good and be healthy. It’s true that combining the core benefits of Palates and the powerful advantages of a cardiovascular workout produce high impact, fast acting, and amazing results.

Losing inches couldn’t be easier than when you combine cardio and Palates, this technique seriously helps you tone up. A Cardio Palates routine will last around one hour, which combines a high intensity Palate’s workout with a powerful cardiovascular stimulus.

This technique provides a full body workout, and goes beyond just a simple cardiovascular routine. Your muscles will be working harder, they will develop throughout each session following each session they will continue to heal and grow around another 24 hours. This means that not only do you get the initial calorie burn but it is also followed up by 24 hours of increased metabolic rate, thus burning more calories even when you’re sleeping.

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How to Get Rid of Man Boobs Almost Overnight

Most of the time getting rid of man boobs is not as hard as most people make it to be, it’s only hard because people have a problem in executing whatever program they were using. Also, most people think that you need some kind of surgery or to pop pills in order to get rid of man boobs, but what if you could do it in a more safer way, all natural way?

And I don’t mean just exercise here (we will get into that later on) but also a good diet, made specifically to burn fat off your chest even in your sleep.

Man boobs can be caused by hormones or fat most of the time…but if you had them for some amount of time the chances are that the hormone deal is fixed but you still have them because they now store fat….and that’s what you need to lose.

Exercising helps, but it only helps if you do it the right way. For example push ups wont necessarily help you get rid of man boobs, and in some cases it can make it worse by pushing the fat off your muscle and making your boobs even bigger. This is why it is important to stick to a detailed plan of action with both a diet and an exercise routine.

So in order to get rid of your man breasts you need the right diet and workout routine, so that will strengthen your muscles and they will start burning fat faster and faster until you reach the point that your body’s metabolism will burn the fat for you because of the diet and the bigger muscle…I hope this isn’t too confusing, I’m trying to explain the best I can.

There is a program out there that I reviewed and it has already helped thousands of people with success, and it is an all natural and safe way to get rid of man boobs, no pills no surgery. Some people even started to see results after a few days time, and that my friend is awesome.

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Exercises and Workouts – How The "Reps for Time" Workout Principle Works

Want a fast way to boost your fitness level? Try a “reps for time” workout set-up. Reps for time is a concept that originated in a unique community gym, however, now more and more people are adding it into their workout protocol.

What does it entail? Let’s take a closer look…

1. What Reps For Time Is. “Reps for time” essentially means rather than aiming for a target number of reps each set, you are going to perform as many reps as you possibly can in a particular time frame. Usually, this time frame is around one minute in length, but if you are a beginner, you might just use 30 seconds instead.

You will perform the exercise in question, doing as many reps as possible in that period and if you have to stop at any point during the time frame to rest, so be it but do pick back up again as soon as possible once you are ready. Then once you have finished the time frame, jot down the number of reps you did and next workout, work at beating that number of reps.

2. The Benefits Of Reps For Time. What are the advantages of using the reps for time protocol? First, you will work your endurance level. Since you are exercising for a longer period than normal, this can cause your body to become better trained and withstand fatigue.

Second, you will also get the ultimate metabolic boost. Since you are essentially doing more work in less time, this means you will jumpstart your calorie burn, so you burn more calories both during the workout session as well as after the workout is over.

Finally, you will also work your strength level. As you are still performing a strength training workout session, this means that you will still have the benefit of keeping your muscle strength and power up, despite working in an endurance related manner

All in all, if you want to get…

  • great conditioning,
  • improved fat loss, and see
  • good strength progress,

this is a set-up for you.

3. Adding It Into Your Workout Session. To add this into your workout, choose one or two exercises you want to perform with. Usually, this will be enough when first starting and from there if you become more skilled, you can begin adding more exercises to the mix from there.

If doing this on a compound focused exercise…

  • squats,
  • shoulder press,
  • rows, etc.,

do it at the start of the workout when you are feeling fresh. If you are doing it on an isolation move, the end of the workout will be just fine and will help to “finish you off” so to speak.

Do this once or twice each week depending on your recovery ability.

There you have some facts about the “reps per time” workout protocol. It can be an excellent way to structure your workout if you are looking for a change of pace.

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Get Healthy Now: Tips For Fitness Success

Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

One way to check this is to read your pulse as soon as you get up on the morning after a workout.

If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

Rollerblades can still be found in sporting good shops.

Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

Your involvement will hopefully encourage your child to become more involved.

When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

Reward yourself for doing a good behavior. Set short term goals for yourself and reward them with minor tokens or celebrations that will boost your mood about meeting your goals. This type of motivation could be an enjoyable way to stay on track your progress.

The way in which you begin each day is the most important part of your fitness routine. Eating breakfast is essential to both your short term and long term success.

Stretching is a vital part of working out that is often overlooked. Stretch for at least 10 minutes to cool down after any workout.

Playing with your children can provide you with a wonderful workout! Any activity can benefit you but your children.

Following the advice provided here will help you live the life you have always wanted. Even if you already have a fitness routine established, incorporating these ideas could improve the results you get or add some needed novelty to your regimen. Use the knowledge from this article so that nothing stands in your way of getting the body you desire.

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Chest Workout Routine – Get Ripped With Push-Ups

A chest workout routine is one of the most important parts to an exercise program. But many guys think that push-ups are a waste of time when you could be lifting heavy weights at the gym. Don’t fall into this mentality because push-ups will get you ripped and stronger.

If you are trying to put on mass or just get stronger there is something you must try. The 7 minutes of hell push-up challenge is one of the quickest ways to get a strong chest. The workout is as simple as doing 30 push-ups each minute for 7 minutes straight. This means that you only do 30 each minute, no more and try not to do any less. If you can get all 210 push-ups in 7 minutes you are considered to be in elite fitness status.

This does not take the place of all of your normal chest workouts. You can and should substitute it for 1 of your chest workouts each week. Give yourself at least 7 days of recovery time the first time you try it because you will need a lot of rest. This goes for you even if you can bench your own body weight 20 times.

It might sound very easy but wait until you try it. Once you get your time down, you can try for 35 push-ups each minute but that won’t be for a while. Good luck on your first attempt and don’t feel bad that you can’t get all 210 in 7 minutes the first time, nobody does.

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