Strength Training Tips For Beginners

Strength Training is a difficult task and you have to be patient with it.  Most beginners come to the gym and think that they can get the body of their dreams in a matter of days and they will look like models.  But that is not true. You have to give it time and make the right decisions. It will not take two or three years to build a perfectly shaped body, but you would have to work hard for it.

So how can I do it right? Here are a few strength training tips for my beginner friends that they will find helpful.

Tip Number 1
You have to eat the right food to get the right body. You should take the right amount of proteins, fats and carbohydrates. Even though, exercise will be buffing your muscles and make you look like a movie star but you need to have the right fuel in your system to do that exercise. If you do not have the right amount of food in your body, you would not have the energy to perform those advance exercises, so eat healthy, full meals three times a day  that have the proper fats, carbohydrates and proteins. Make sure that your plate is covered with forty percent of proteins, fifty percent of carbohydrates and ten percent of fats.

Tip Number 2
One word and that is “Training”. You have to train hard if you want a good-looking body. Remember that you would be lifting weights and you have to do that properly. One wrong move and you can go through a broken wrist. Your trainer will give you a set of weights that you would do in his supervision. You would have to perform each lift with dedication for a certain time on regular basis.

Tip Number 3
With adequate training efforts, the role of your trainer is very important as well. If you think that you can handle it yourself then you should be cautioned. A trainer provides full guidance and  he or she is going to be your guide on each step. You would need a trainer because without it you cannot succeed, he or she will keep you motivated and make a balance between workout and going too hard. If you join a gym then it will be much better because this way you would not have to buy the equipment and pay the trainer. You would just have to pay the gym fee and start working out with the rest of the beginners.

Tip Number 4
When you are training, do not repeat the same exercise for more than 3 days in a week. Fix three days for your strength training and the rest of the three days for aerobics and flexibility. Besides strength training tips, you must not ignore your nutritional plan as it acts as a catalyst in strength training workouts.

What Are The Mental Benefits Of Exercise?

Exercise has a major impact on our mental and physical health. It improves the quality of life and makes it worth living. Have you ever noticed that when you are angry or anxious about something, all you want is to run?  If you have done that then you would know that exercise is the best way to keep your mind clean and away from depression, anxiety and even feelings like anger. Exercise will help you feel better in tough times.

Here are some mental benefits of exercising regularly.

Sharp Brain
This is one of the best mental benefits of exercise. Your brain will be sharper and stronger. If you exercise daily, then you will have high concentration and an active mind.  Your memory will be sharper and you can be more active at work. You would be able to understand things better; you would be able to think clearly.  Your responses will be faster and you will be able to handle your daily chores efficiently and energetically.

Self-Esteem and Confidence
Your habit of regular exercise will boost up your confidence and make you feel good about yourself. Your personality will be impressive and you will be much more prominent than you were ever before. This will make you the center of attention and you will be able to prove your worth.

Decrease Your Stress and Anxiety
Decreasing your stress and anxiety is a great mental benefit of exercise. Exercise is the best way to reduce stress and anxiety. When people have problems like stress, depression and anxiety they want to take a pill for it and just wait for the drugs to kick in, but that is not the sensible approach. A better way to take care of your stress and anxiety is by doing exercise like jogging or cycling – this way you can release all of your frustration and you will feel much better.

Alert State of Mind
You will notice that after exercising, you will feel more alert and refreshed. This is one of the killer mental benefits of exercise. You will be more alert and active and your sense will be sharper. You will be able to look at things like you never did before.

Better Mood
You will be in a good mood all the time. You would not have to be cranky and sulky when you have a great way to get all of your pent up energy out of your system. You will be much happier and your mood will be much lighter.

Socially Friendly
You will have much better social approach than you ever had. You would get a chance to meet more people and make new friends. Like jogging in the morning and joining a gym might help, you meet new people and you could make new bonds with them.  It would be a surprise if you would meet your life partner too.

Love Handle Workouts – How to get rid of Unsightly Fat?

Love handles are the ugliest thing in the world. Your wobbly stomach is the reason for your bad appearance and it is time you take a stand and start doing something about it. Some love handle workouts will make you sexy and fit again in a matter of days. These exercises are effective and efficient and many experts and trainers have proved this.

Why do we have love handles? Our lower body or the waist area is a very easy target for your most stubborn fats. If you do not take the right steps at the right time then it will be almost impossible to get rid of them. They will start becoming big rolls of fat. Love handle workout is the best way to get rid of them, the earlier you start the better results you will get. Let’s take a look at these love handle workouts one at a time.

Bicycle Exercise
You will find this exercise very funny. This one is called the bicycle exercise.  Lay on your back on a flat surface. Place your hands exactly beside your head; arch your back forward slightly and touch your left knee with your right elbow. Repeat this same gesture with your right knee with your left elbow. You will feel the cycle motion, this will be best for your love handles because they will be pressed and you will start burning all those fats.

Leg Crunch
You will have to lie down on your back and keep your stomach side up. Now raise both of your legs in the air and make sure you do not curve or bend in the knee region. Place your hands behind your head, raise your shoulders, and bring them back down. This will create a little uncomfortable feeling in your waist area but you will lose your love hands faster with this exercise.

Reverse Crunch
For this exercise, all you would have to do is lay on your left side. Make sure that you are perfectly straight and your head is at right upper extremity. Raise your left leg in the air repeatedly so that your love handles feel the pressure. This is one of the most effective exercises that will not only make your love handles go away but they will also make your legs stronger and your hips and thighs will also become thinner and slimmer. Repeat this exercise on the right side as well.

Twist Crunches
You will start by lying on your back and placing your hands behind your head. Now bend your knees a little and start raising your head in the air. This should be done in such a manner that your right knee should touch your left elbow and your left knee should touch your right elbow. Do this exercise for twenty five times in one set and you will reduce your love handles in a matter of weeks.

Can Cardiovascular Exercise Make You Gain Weight?

While bodybuilding, almost everybody is advised to gain weight but people do not know how to maintain a balance in shaping muscles and losing weight. Most of the times expert trainers advise their clients to do cardiovascular exercises for weight gain. Yes you read that right. Cardiovascular Exercise. If you incorporate Weight training at a higher pace (i.e. Cardiovascular exercise) it can be very effective in gaining lean muscle Mass. Most bodybuilders are using this to get the body of their dreams. There might be many misleading info on the internet that would tell you that you cannot gain weight with cardiovascular exercise, but if you have the right advice then you can start gaining weight safely within a few days.

Gain Weight with Cardiovascular Exercise
How does this exercise help you gain weight? The cardiovascular exercise can be taken in both the directions, you can lose weight with it and you can even gain weight at the same time. Many people think that they have to work out all the time. This will have an opposite effect; you will start losing weight. If you want to gain weight then you would have to keep one thing in mind: do not go overboard with it. All you have to do is train hard and keep your exercise routine fixed to 30-40 minutes. You would have to concentrate on getting tougher each week.

Do not lose heart even if you gain just a few pounds, your own motivation counts a lot. Keep yourself upbeat and try to exercise at least two days in a week. There are a few magical cardiovascular exercises that you can take help from.

This is the big daddy of all the cardio exercises. Squats will be your main exercise. Ideally, you would have to do two sets of squats, and each set should have fifteen squats. You can gain at least eighty percent of your weight through them. Squats will not make your legs bigger, but they will have an effect on your overall body.

Bench Press
Now bench press is very important.  If you want to gain weight with cardio exercise, then you would have to do three sets of bench press at least three times a week. You should do thirty-six bench presses (twelve bench presses per set).

Bent over barbell rows
Bent over barbell rows are also one of the best cardio exercises. You would have to do three sets of fifteen bent over barbell rows. This will keep your shoulders and chest strong and help you build muscle even faster.

Military Press or Overhead Press
Military press or overhead press will both be effective in your cardio routine.  You would have to do two sets of twelve military press or overhead press.

Romanian deadlifts
Now many people think that Romanian deadlifts are just going to make your legs look muscly and heavy but they make all of your upper body more strong, and you will get properly distributed weight gain all over your body. In your cardio ro

Exercises for Seniors in Wheelchairs

Just because you are in a wheelchair does not mean you will have to let yourself go. On the contrary, having a fit and strong upper body will help you to stay self sufficient, confident and also to have a better quality of life. If you are a senior man in wheelchair, there are a number of senior fitness exercises for wheelchair patients that you can practice to help you have a healthier and more fulfilling life.

Wheelchair exercises can help you in a number of ways, including increasing your strength, flexibility, muscle and other body functions like digestion, weight control and so on. Life in a wheelchair can be painful. However, the right wheelchair exercises will help to cure the shoulder, neck and back strain that you might get when you use the wheelchair for too long.

Important to note before you begin senior fitness exercises

DO NOT start your senior fitness exercises without consulting doctor, if you are in a wheelchair. The doctor will help you determine if it is safe for you to perform wheelchair exercises and he will also tell you what exercises you are capable of. Taking the help of a certified personal trainer can help improve the quality of the senior fitness exercises that you perform. He can help you with the proper use of the fitness equipments, the transfer of gym equipments and so on.

There are two major types of wheelchair exercise for wheelchair patients – strength training and resistance training.

Resistance training for wheelchair patients – In case of resistance training for senior people in wheelchairs, resistance bands are used that are secured to a pole, hook, arm of the wheelchair or a door handle (whatever is more convenient). These large, stretchable bands are then used to pull towards or away from you, thus helping you to work your muscles. Shoulder and trunk rotations, elbow and leg extensions, shoulder and neck pull downs – all of these movements and exercises are possible with the help of resistance exercise. These resistance bands usually come in low, high or medium resistance power.

The resistance training is a great option for seniors who may resent the presence of a trainer. In addition, this wheelchair exercise does not require any elaborate equipment, which may sometimes prove to be a hindrance.

Strength training for wheelchair patients – If you find that you are responding well to resistance training, you can graduate to strength training. This is also known as weight training. The best senior fitness exercises with weight can be performed with small weights and dumbbells for lifting. These can be a great way of stretching and moving the muscles, after they have been used in one position for long.

Weights will help you to achieve a higher muscle mass. This in turn will increase your metabolic rate and will consequently keep you fit. It will help you to avoid gaining weight, in spite of being confined to the wheelchair.

Exercises for osteoporosis

Osteoporosis is a bone disease that gives the patient an increased risk of fractures. Since the bone mineral density (BMD) is reduced in this condition, there is a greater chance of fracture. Senior men and women are more susceptible to this condition. So, senior fitness exercises, especially those who are on wheelchair, should include both strength training and resistance training, as this can help you to achieve a better BMD, and thereby reduce the risk of fractures and falls.

Always remember that wheelchair exercises can help to improve the quality of your life manifold. So if you want to lead a happy and healthy life, senior fitness exercises for wheelchair patients is a must for you!

Exercises for Pregnant Women

Being pregnant is a special time in your life when you can see your body change physically. You are now responsible for taking care of yourself as well as your unborn baby. As such, it is important that you stay fit and take care of your health. Though it might come as a surprise to many, exercise for pregnant women during this period can be very rewarding – helping you to stay on the top of your health.

While performing any exercises while pregnant, you should remember to take certain precautions while working out. Not all exercises are good exercises for pregnant women. As a rule of thumb, you should take care that your heart rate never goes above 130-140 beats per minute. In case you feel that this is the case (you will feel too hot and uncomfortable), you should allow your body to cool down. Remember that heating up can be very harmful for both you and your baby – so you need to be careful.

Another thing you should remember is that, bad exercises for pregnant woman will make you hold your breath. But this should not be the case. If you find that you have to hold the breath while carrying out an exercise, you must realize that you are overexerting yourself and must stop immediately.

Practicing safe exercises for pregnant women

Here are a few pointers that you should take note of while you are pregnant, and after you bring your new baby home.

It is a good practice to exercise regularly – three times a week is a good habit. Always ask your trainer about the safe exercises for pregnant women and how often you should do them. If you are in doubt, always make it a point to ask someone who can guide you in the right direction.

If you have been using weights as well as doing aerobics before you got pregnant, you can still keep them up in moderation. However, it is also very important to note that if you were exercising before, you should not begin a new program now. You can however use some light weights and walk a bit, if your doctor recommends it.

Remember that as a pregnant woman, you need even more fluids, and so does your baby. As such, you should drink plenty of water during, after and before the exercise routine. Also remember that you should not perform any exercise that requires you to be on your back, as these are not safe exercises for pregnant women who are in their second and third trimester.

Avoid jerky movements during pregnancy and also make sure that you never perform squats as this can cause the separation of the placenta from the uterus.

Safe exercises for pregnant women

Important exercise for pregnant women includes curl ups – these are modified sit ups that can me done to a maximum of 45 degrees from the floor and the knee should be bent and weight should be on the floor. However, remember that this exercise may be very dangerous after the first trimester.

Kegel exercises will help you to strengthen the pelvic muscles and thereby safeguard you from a number of prospective complicacies during pregnancy, including stress incontinence or urine leakage.

Some stretching exercises are great for your hamstrings and your back and will help you to stay fit during your term. Performing some light yoga during this period is also a great idea.

Finally, remember that just because you are pregnant, does not mean that you will have to let yourself go. On the contrary, staying fit and healthy during this period is even more important. So working out and performing the best exercises for pregnant women can help you to have a healthy life and a healthy baby.

How to Get BIG Fast

Have you ever wanted to develop more muscles but found it took way to long? Are you tired of putting in way too much effort for very little gain? Well, I finally have an easy solution for you to get big fast – follow these four easy steps to get bigger, leaner and stronger than ever before – and in no time flat! If you educate yourself on ‘what’ exercises to do, and ‘when’ you will develop huge muscles very fast.

Over the years, I’ve spent countless hours in a gym trying different exercises/routines and talking to many different people (trainers, body builders, heath fanatics, etc.) trying to find the answer to one of my burning questions: “How can I get bigger, in the shortest time possible”.  After talking to many people I’ve gathered the right answer to this question. Here we go:

1.  Lift big to get big.

In order to see results, you need lift heavier weights. I know it seems pretty obvious, but most people don’t realize what I’m talking about here. You need to lift a weight that is 80% of your one rep maximum. Quite simply, take any exercise, say Bench Press, and take 80 percent of the heaviest weight you could bench press once. For example, if you could bench press 200lbs once (and only once) then you take 80 percent of 200 to give you 160lbs. This is the weight to use for this exercise. You could probably do this exercise eight times before you felt completely spent. Now, you are on the right track!

Realistically, if you are doing three or four sets of exercise with eight to ten reps in each, you probably aren’t using a weight that’s at least 80 percent of your one rep max. Once you start using 80 percent of your max for three of four sets, you will feel it – you probably won’t be able to do 8 or 10 reps,  you are more likely to squeeze out five or six repetitions in your set. Your muscles will be tired – and this is what you want!

2. Lift fast to grow big.

Be careful with this one. Every trainer will tell you that you are supposed to lift weights slowly and under control. This is 100% true. In order to avoid injury, you need to have a controlled lift – but it doesn’t have to be slow. It is a well studied fact, that the faster you lift, the better your results. It doesn’t matter if you are trying to lose weight or gain muscle the principle is the same. If you’re trying to increase the size of your muscles (i.e. get big), fast lifts activate more of the muscle fibers that have the most potential to grow. If you’re trying to become leaner, fast lifts do more to jump start your heart rate and your metabolism which will increase your weight loss.

I can’t stress enough that the most important part about lifting fast is control. You still need to maintain perfect form to prevent injury – so if you can’t lift using perfect form, then you need to either slow down or lower the weight (or both). The rule is, you need to control the weight – don’t let it control you.

3. Quit once your muscles are tired.

When you start to lift heavier weights and when you lift them fast – your muscles will really be working. They will work harder than they have before and they will tire out on you (usually in 15 seconds or less). Once you muscles have quit on you, you’re left to struggle with the weight and the remaining reps using muscle fibers that aren’t up to the task. Your body will tell you when this has happened in one of two ways:  1. Your repetitions will be much slower and 2. Your form changes – either you will shorten your range of motion or have to cheat to accomplish the full range.

4. Don’t freak out if you don’t finish the set.

Most people I talk to get worried or discouraged when they can’t finish their set. Especially when they are lifting heavier weights at a faster pace (Steps 1 and 2). But the truth is, it doesn’t matter. As long as your muscles are exhausted, you are doing your job.  Instead of focusing on how man reps you do during one set, focus instead on total reps for each exercise. For example, let’s say you’re doing a workout that specifies five sets of six reps -that’s 30 reps total. What you should focus on is getting to a total of 30 reps regardless of how many you do in a set. Maybe you can only do 5 reps (instead of 6) – well then, if that’s the case, just do a sixth set of 5 reps to bring your total up to 30 total reps. It really doesn’t matter that you can’t do six reps in that one set – as long as you get to 30 total reps (in this example), that’s all that matters.