Mixing Things Up
To say that the human body is an amazing machine is an understatement, especially when it comes to diet and exercise. Our bodies are constantly trying to achieve a state of homeostasis. The human body over time will make adjustments to try and adapt to its current environment.
The biggest problem with sticking with the same diet and exercise plan day in and day out is that your body will eventually adapt to that plan. The goal is to make subtle changes that keep your body guessing.
Use shock principles with your workouts
There are minor changes that you can do to your workout that will drastically improve your performance. One trick that I like to use is to take comparable exercises and swap them out from week to week. For example, let's take a basic quadriceps workout. I'll group my exercises into different categories
Category A: Free weight squats, Smith machine squats
Category B: Leg press, Hack squats
Category C: Leg extensions, lunges
During week one I will use one exercise from each category. The following week I will pick a different group of exercises from my list and so on and so on. For example:
Week One: Free weight squats, Hack squats, Leg extensions
Week Two: Smith machine squats, Leg press, lunges
Week Three: Smith machine squats, Leg press, leg extensions
*Note: These are drastic changes and the changes don't have to be done every week but they do keep your workouts from becoming stale.
Another option I use in my workouts is to cycle the weight and intensity. I like to train hard and heavy for three to four weeks then do one to two weeks of lighter weight with higher repetitions. Another benefit to cycling your training intensity is that you can decrease the risk of injuries.
Tying it all together
If you notice that your workout program is no longer working for you then try mixing things up. Add a little spice to your workouts and change the tempo. You may be surprised that a few subtle changes can drastically change your workout results.
Gerald Gore is the owner of the online fitness review site One4Fitness. For more health and fitness related tips and reviews on workout equipment visit Gerald's site at http://www.one4fitness.com
The Many Benefits of Exercise
Health experts encourage us to include exercise as a necessary part of our daily routine to promote our general well- being. Together with healthy and balanced diet, adequate rest and relaxation, exercise is recommended to promote optimal health. People who are usually inactive can improve their health and well-being by becoming even moderately active on a regular basis.
Top 10 Mistakes To Avoid When Exercising the Abdominals
The abdominal muscles are essential for maintaining good posture and core stability, however many exercisers are unclear on the correct way to exercise them. Traditional exercises for the abdominals include crunches and sit-ups also known as trunk curls and curl-ups. The following are ten things to avoid when performing exercise for the abs.
Discover the Best Weight Loss Exercise Ever!
The Best Weight Loss Exercise
Weight Loss & Low Body Fat ? High Calorie Burning Techniques During Workouts!
My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal, trainer to movie stars, and former employee of Kathy Smith. For twenty years I have been able to continually make progress and keep my body fat below normal. I accredit this to being able to work smarter than most not harder.
Unstable And Proud Of It! Power to the Push-Ups!
When I get finished teaching you this never-before-seen version of the push-up, you're going to think that either I'm crazy or a genius or both! Of course, the results you'll get from it will speak for themselves.
Finding Time to Exercise
Exercising During Commercials
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Years ago when I was a professional bodybuilder, I fell into the mindset that the more I exercised, the less fat I ate, the better I would look and feel. At the time this seemed like the logical thing to do. And maybe in my mind that was correct. However, from my body's standpoint, this was NOT the thing to do, nor was it healthy.
Super Charge Your Metabolism
1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program... So Pump it up first then do your Cardio.
A 30-minute, Or Less, Full Body Workout
Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day. So here is a short, and every effective full body weight session you can easily get done in 30 minutes or less. Your muscles will feel the workout but you will not have the muscle soreness that will prevent you from your other training
Building those impressively sleek shoulders takes a great deal of raw grind but once you sport a shapely set, you'll quickly be separated from the rest. If you like to wear bikinis or summer dresses that reveal your upper torso, shoulder training is ideal in sporting a sexy physique.
No Time For The Gym?
As you have undoubtedly heard, college students around the country are gaining weight at a rapid rate. A recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week, which is almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.
The Abs... More Important Than You Think
What comes to your mind when I say the word "abs"? Do you think of the infomercials advertising "6 second abs" or the latest Sports Illustrated Swimsuit issue? Most people focus on training their abs to look thinner or sexier. But, do you realize the importance of your abs in everyday activities? Most yoga instructors do. And that's why one of the focuses of yoga is to build your core abdominal strength.
Current Recommendations are 30-60 Minutes of Exercise, Everyday?
This is the latest advice to the public and many are surprised at the sheer quantity and confused as to what constitutes exercise.
After Exercise Headache - More Serious Than You Think?
It's surprisingly common - you're exercising, everything's fine, and then POW - a headache strikes! Or, sometimes, a headache hits while you're exercising. Is it just a minor annoyance? Or could it be a signal that something serious is going on? Should you go to the doctor, or just shrug it off?
Exercise and Kids: The Difference between Training Children and Adults!
The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly. This means that certain physiological issues must be considered when they are exercising.
Fitness Focus: Overcoming Obstacles
If you're like me, the quest to be in shape, manage weight and overall well-being, at times, feels overwhelming. And, as if the quest to be fit isn't hard enough, there's often other obstacles to overcome: health issues, time management, mustering up courage or energy. Even if you've been exercising for a long time, there's always new barriers to be broken. So, how to put all of this into perspective? According to Tom Turner, executive liaison for the Spina Bifida Association that's exactly it: Perspective. And also, according to him, there's no mountain too high to climb. Tom would know. Paralyzed from the waist down since birth he's now 33 and trains about three times a week. In fact, he tells me, he just couldn't get along without exercise.
Exercising With Kids -- Tips For Parents
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
Workout Without a Gym
You may also have no access to a commercial gym, home gym or are on business trip, but there can be a solution, a strength-training workout without the need of expensive machines.
Is It Safe To Start An Exercise Program?
I think the real question is "How safe is it for you not to exercise?" Did you know that obesity has just replaced smoking as the number one cause of health related problems? That's incredible! Sorry to say, but that means we are a bunch of fat, inactive people! Back in the day when people milked cows and planted their own food for exercise, you would never hear of something like this. Think about that the next time you can't exercise because of a hard day at the office! O.k. before I tear off too far into a rant lets look at some of the real concerns you should tend to before you start an exercise program.