Exercises Routine

So much focus and attention is placed on the idea of “weight loss” and “losing weight” that most typical beginners seem to lose sight of the actual concrete goal of achieving a lean, defined and healthy body…

Here’s a hint…

It’s NOT a simple matter of “losing weight.”

In fact, let’s go ahead and remove the term “weight loss” from our fitness vocabulary altogether.

Why?

It’s because “losing weight” is NOT what you should be concerned with!

If you’re reading this article right now, then chances are that you’re looking to achieve at least one of the following goals…

1) Improve your appearance to feel more confident, attractive and sexy.

2) Enhance your overall health to increase longevity and quality of living.

3) Boost your energy levels and mood to feel better about yourself on a daily basis.

Surely there are other reasons as well… but for the majority of you out there, these are probably your primary concerns.

Am I right?

If so, it is absolutely critical that you understand the following…

Losing body weight on its own will NOT allow you to achieve these goals. Instead, all of your focus must be placed on changing your body composition with an effective fat burning routine.

The reason for this is simple…

Your body is made up of various different “types” of weight, all of which contribute differently to your overall appearance and health.

There are very “heavy” individuals who are in excellent health with lean and impressive bodies… and there are very “light” individuals who are in poor health with soft, flabby and out-of-shape bodies.

Your overall body weight is made up of various different components, such as body fat, muscle tissue, water and glycogen. The haphazard approach of simply aiming to “lose weight” is incredibly misguided as it does not take these specific types of body weight into account.

In order to achieve your goal of a lean, energetic and healthy body, your goal is to get rid of the excessive amounts of “bad” body weight while maintaining as much “good” body weight as you can, which is done with an effective fat burning routine.

To put it simply, the underlying goal of your entire program is as follows…

Burn off body fat while maintaining lean muscle mass.

This is truly the only way to get into the shape you desire and to set yourself up for permanent, positive long-term results.

Stop obsessing about the number on the scale!

Instead, start worrying about gradually dropping your body fat percentage while holding on to your lean muscle mass, with an effective fat burning routine.

There are three primary reasons why you should focus on this…

First of all… one very important factor that determines your body’s basal metabolic rate (the number of calories you burn at rest) is the amount of lean muscle tissue you have on your body. The more muscle you have, the faster your fat burning metabolism operates.

Secondly… maintaining a reasonable level of muscular development will allow you to achieve the shapely and athletic appearance that the majority of you are probably striving for.

A low body fat percentage may be the ultimate goal, but without a decent amount of muscle mass your body will simply take on a small and smooth form without those “cuts” and “lines” that are considered so desirable.

Finally… those who simply place themselves on “crash diets” and attempt to drop large amounts of body weight over short periods of time are inevitably doomed to fail. Such an approach places the body into a starved state and actually programs you to store more fat over the long run.

The body will react to severe calorie deficits by slowing down the metabolism in an attempt to conserve energy, wasting away lean muscle mass, and increasing the production of hormones that inhibit fat loss.

The end result is an unhealthy, out of shape body that, while being temporarily “lighter” than it was before, has now been programmed to store fat and will inevitably end up returning back to its original weight and more.

The way to avoid all of the negative effects listed above is simple…

Structure your “weight loss” approach in such a way that you aim to gradually reduce your body fat levels while keeping your lean muscle tissue levels in tact. This is done with an effective fat burning routine.

An effective fat burning routine is the ONLY realistic way to burn fat, keep it off over the long run, and achieve the kind of lean and athletic appearance that you strive for.

Forget about this obsession with trying to lower the number on the scale as fast as possible, as it is only one small piece of a much larger and more important fat burning routine puzzle.

To equip yourself with the rest of the pieces to that fat burning routine puzzle, go ahead and visit www.HowToBurnFat.com. You can gain instant download access to my renowned body makeover program, “The Real Deal Body Transformation System”, as well as sign up for my free 6-part fat burning email course. By Sean Nalewanyj

I wrote a guide you may be interested in reading: Muscle Fitness and Rice Diet

fitness workout exercise

Different exercises concentrate on building different muscle groups of the body. Some exercises are aimed at the arms or legs and some aims at the chest or back. The upper body workout includes those exercises, which make your body to work on your chest, back, arms and the shoulders.

Here are some of the very basic rules, which you must keep in mind, before you actually carry out the upper body exercises:

1. The beginners should perform 1 set of 13-15 repetitions.
2. The professionals must perform 3 sets of 12-14 repetitions.
3. Take a break of 48 hours in order to help your muscles relax and recover.
4. You must warm up your body before you start with your weight training session.
5. Its better to see your doctor if you have any medical conditions before starting with the workout

Here are some of the very basic, simple, easy and effective exercises that actually concentrate on your upper body:

1.Bench Press:

• Lie on a ball with your abs contracted
• Hold weights straight up your chest
• Keep your elbows slightly bent
• Keep your elbows bent and lower your arms
• Lower them to a level where elbows are just below the shoulders
• Slowly contract your chest and push your arms up
• Repeat this movement for 13-15 repetitions

2.Push Ups:

• Place your body in the push up position on the floor
• Keep your hands wider than your shoulders
• Rest on knees or an exercise ball
• Slowly bend your elbows and lower your body into a pushup
• Hold your abs tight while your elbows making an angle of 90 degrees
• Try not to sag
• Push yourself back to the starting position and repeat it for 15 times.

3.Back Extension:

• Lie on the floor with your face down
• Hold your hands behind your back
• Slowly lift your upper body few inches above the ground
• Keep your neck and your head in alignment
• Now lift your feet and keep your legs straight
• Hold your body in this position for 3-5 seconds
• Lower and repeat for 13 reps

These three exercises are the most effective and easy workout exercises that help to concentrate on your upper body. These exercises, if done along with the above stated rules, will give you best results for your upper body muscles and shape.

I suggest you check out my other guide on: Strength Training Exercise and Muscle Woman

workout routines

What kind of workout routine you select is dependent on several factors, age, sex, goals and overall physical fitness. There is no such thing as one routine fits all. During this time it is important to follow a plan of good diet and nutrition.

Whatever exercises you plan to follow, you should always start off by warming up. Warm up exercises should be aerobic in nature which should include running on the treadmill, jogging, or skipping for a period of about 10-15 minutes. The overall warm up time should last between 15-20 minutes.

Always remember that a warmed up body responds faster and there is less chance of injury (like muscle catch, tear, pull, etc). Warm up results in an increase in the pulse and the heart-rate.

5 Arm Toning Workout Routines

Arms are very significant in carrying on workout routines especially when doing some resistance training using barbells or machines. If your arms are not well toned up, there are chances when they cannot execute certain routines in your next set of gym visit.

These 5 Arm Toning Workout Routines are used by gym goers to strengthen the arm muscles. They are mostly aimed on the triceps, biceps, rotator cuff muscles and tendons, and your wrists.

1. Bicep Curl is the core of any bicep workout routines. It permits you to go intense with your weightlifting. Stand with feet apart parallel to the width of your shoulders. Lift the dumbbells upwardly. You are also to raise your chest to make your shoulder level lower than it. Maintain a straightened back while curling your biceps by lifting the dumbbells up and down slowly. Take note that your elbows must not move in this routine. Instead, they are clipped on the sides.

2. Skull Grinder is a triceps-aiming routine that must be carefully executed in order not to strain your muscles. It is advisable to take the light pounder dumbbells, say 8 or 10, as you execute this. Lie on a bench or the floor and raise your dumbbell-holding hands beyond your head but your palms should face the ceiling as you bring your hands up. Switch the weight backwards as if you’re dropping to feel the tension on your triceps. Lift up with straightened arms and lift backward beyond your head slowly.

3. Alternating Dumbbell Curl is effective for biceps development. You will be using one arm in every set while the other is at rest. Hold on to two dumbbells but only curling one dumbbell up and beyond your shoulder. Do 16 repetitions before shifting to the other arm. By gradually lowering the dumbbell and spinning it until it is back to the original position will give you better muscle contractions.

4. Tight Grip Bench Press permits you to do heavy weight but in a secured way. Just hold on to medium weight dumbbells and lie horizontal on the floor or bench. Slowly press the dumbbells up until you lock your arms. Bring them back toward your chest with the same pace up. Bounce them back up and down for 16 or 32 repetitions depending on your resistance level.

5. Rope Curl is a fast builder of biceps muscles. This is well-followed by men. Using a rope, you can feel the same tension as if using the dumbbells. As you pull the rope up and toward your chest, make sure your chest is up and elbows are steady.

It is important to tone up your muscle groups especially in your arms as they are used often in any workout routines. Before you could tone your muscles up, you have to lose fat first because you might end up firming muscles with fatty surfaces apparently covering them.

We have additional information on this subject you may be interested in reading: Elliptical Trainer and Muscle Milk