Circuit Workouts ? An Explanation

by Genista Circuit training is a term frequently mentioned in gyms and on weight loss TV programs. And yet, few people really understand the point of a circuit workout. So what is circuit training really? And does it actually work? Wikipedia states that circuit training combines simple resistance training with intense cardio exercises to increase weight loss, build muscle and heighten aerobic fitness. An exercise circuit involves a series of brief resistance sets targeting a specific muscle group using moderate weights. Each set offers a short burst of exercise for the designated muscle group, followed by another set designed for another group. If you are the kind of person who likes variety this may be the perfect workout for you. It tones your muscles and gives you a fantastic cardio workout at the same time. So do circuit workouts really work? Cooper Clinic did a study in 1982, in which researchers considered the effects of a circuit workout practiced three times a week. They divid
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Fat Burning Workouts 101

by Genista The best and most effective Fat Burning Workouts are those that combine cardiovascular or aerobic exercises and strength training exercises to burn fat and build lean, sexy and metabolically active muscle! You know exercise is good for you, we have all heard that before! But in addition to looking for ways to incorporate physical activity into your daily routines, you need to set aside time for longer Fat Burning Workouts at least a 3-5 times per week. But if your aerobic workouts aren t balanced by a proper dose of strength training, you re missing out on a key component to your overall long term health and fitness. Cardiovascular or Aerobic exercises are workouts that get your heart pumping, such as walking briskly, using an elliptical machine, bike riding, and jogging just to name a few. Here are some benefits of aerobic exercise: * Weight loss * Stronger heart and lungs * Increased bone density * Reduced stress * Reduced risk of heart disease and some forms of cancer *
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Elliptical Machine Workouts

by Genista Losing weight is said to be associated with so many things that a person may be left startled as what should be chosen and what should not be. There are many who go for strict diet plans to lose the weight, some go for weight loss pills, some go for fad diets and some go for rigorous workouts. Exercising is said to be one of the most helpful option that reduces the weight. There are further so many things that can be opted in exercising. Some like to go for jogging, swimming, walk, etc, some join the gym for cardiovascular exercises and some like to put the gym equipment in their home and do these workouts at the home. Elliptical machines are a recent development in this regard. These are a sort of gym equipment machines that provide you with full body work out. Elliptical trainers or machines are not as old as the treadmills but they have managed to gather immense popularity over the recent period of time. These machines provide the full opportunity to do the whole body wo
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Easy Ab Workouts For You

by Genista Easy ab workouts are something that everyone dreams of but think are impossible to find. There are three easy ab workouts that when done properly can aid in developing the abdominal muscles and burning fat from the abdominal region. The first exercise in an easy abdominal workout is the side crunch. This exercise targets the oblique muscles or sides and is incredible at toning the stomach muscles. Lie down on your back with the knees bent. The legs should be placed to one side of you. The upper body should remain straight while the lower body is twisted to the side. Put your hands beside the head with the elbows back, crunch a little as you push the lower portion of the back to the ground. Now lift the shoulders and head while squeezing the side at the waist before returning the shoulders and head to the floor. Do this for ten repetitions, then switch sides and do ten more. The second of the easy ab workouts is the lower ab crunch. You will need to lie down on your back for
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Do Tough Workouts Work?

by Genista I ve been training in gyms for quite some time and I thought I would try doing something different: going through an intense tough workout regime outdoors under the sun. That means a lot of sweat to be expected! The workout was simple, but I sure learned that it was tougher than any of my gym routines so far! If you are looking for a high intensity workout which strips off body fat fast, keep in mind the format of this workout and use the same or similar exercises based on what is available.   What you need is two 53-lb and one 70-lb dumbbells (kettlebells work just as fine). This is a form of circuit training, with no rest in between each exercise, so you can imagine how tough it will be:  1a. dumbbell double clean & presses (both arms simultaneously) 1b. 1-arm dumbbell snatches with each arm1c. dumbbell 2-arm bent over rows1d. dumbbell 2-arm swings1e. hill sprint up/down   Do 8 repetitions of each exercise, and repeat the circuit 8 times.   I did 8 repetitions of each
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Bad Workouts Limit Your Weight Loss

by Genista Everyone is searching for the perfect weight loss exercise program that is going to help them achieve their goals. But the facts are that with so many programs out there today and various boot camp strategies, many are going to not deliver on what they promise. Some use strange methods that aren t proven, while others set expectations that are way beyond reason in terms of how much success you ll see. All workouts are going to be different from one another, and it s your job to be able to spot the ones which are the best from the ones which are the worst. Spotting the difference in good and bad workouts will make all the difference in the success of your weight loss. You can use the tools of the Internet to be successful at this and can also learn to spot some clear warning signs that point out ineffective workouts from great boot camp programs. One of the biggest warning signs with a bad workout program that won t produce results is one that doesn t set a clear goal or tar
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Winning Workouts For Pitchers!

by Genista Growing up I was obsessed with Baseball. Just like every other kid, I knew I was going to play major league Baseball. My parents must have spent over $ 20,000 just on my education about pitching mechanics; that is no exaggeration. As a youth I was always tall so my parents and other high school coaches always tried to get me to play other sports, but I was never all that interested. Baseball was my game and Pitching was what I did best. When I was involved in little league baseball I pitched the majority of the time. In my mind, pitching was the only thing worth pursuing and it consumed the majority of my time. I don t regret a minute of it because of what I do for a living now. I was simply intrigued by every aspect of the game. Particularly pitching, where, at the early age of 10 I dedicated a lot of my time learning about pitching mechanics and pitching specific workout routines. One year, I believe I was in Junior High at the time; I was studying the way Nolan Ryan thre
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Top Muscle Building Workouts

by Genista It is important to build muscles. Muscles signify a fit body. Achieving that sculpted body means knowing the right kind of muscle building workouts. The first step in the workout is to perform strength exercises. This can either be using free weights or body weight. This is to ready the body for more strenuous routines later. More calories are burned and more body fat is eliminated while doing weighted exercises. The muscles perform greater activity in the combination of balancing and weights. One of the most important muscle building workouts is the shifting routine. For starters, isolation muscle exercises are discouraged. Target more muscle groups in one exercise combo. Muscles are built faster in a complex exercise. Exercise combos include push-ups, pull-ups, squats, and lunges. A discouraged routine includes dumbbell curls. One constant question is whether to use free weights or weight machines in exercises. Free weights are recommended for starters. It stimulates more
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Great Cardio Workouts to Lose Weight

We all know that cardio workouts are an excellent way to burn fat. But some people do hours of cardio each week and seem to stay the same. They don t lose an inch. Why does this happen and how can you stop it from happening to you? There are 2 main reasons why people do a lot of cardio yet don t lose weight: 1. They do the wrong cardio workouts. There are great cardio workouts to lose weight and there are others which are not so good. You need to choose the right ones. 2. They do long duration, same paced cardio. Let s start with the second reason and see what we can do. The biggest mistake people make is that the main thing about cardio is to do it for as long as possible. To be able to stick to doing cardio for 60-90 minutes they do it at a slow-medium pace. Otherwise, you just can do cardio for so long. But this is a mistake. They re not pushing your body to any real effort. You re just wasting time and burning very little fat. The key is to do intensive cardio. If you can t handl
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Benefits of Bodyweight Workouts

by Genista Bodyweight workouts (meaning workouts done without machines or weights) have many advantages over other forms of exercise that is unknown to most people. To the ignorant, bodyweight exercises like push-ups etc are old-dated. Why do exercises like this when the local gym has equipment available for you? Surely these modern machines must offer a more advanced workout and be more effective? Surprisingly, the truth of the matter is, however, they don t. I will explain why as followings.   Whether you are weight lifting in a gym or using a machine, you are typically isolating the muscles in order to perform the exercise. This is unnatural, as the human body has evolved with all of the muscles working together all of the time. When you train them separately, you run the risk of having one muscle group becoming proportionally stronger than another group. When they are forced to work together in the real world, you run the risk of injury. This is why a bodybuilder s body typically
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Workouts Without Weights Techniques

by Genista Performing a bodyweight workout has something for everyone. If you have a functioning body there is no reason to keep complaining about being out of shape. You don t need expensive gym memberships, costly equipment or even a lot of time to perform a highly effective bodyweight workout and reap the rewards. Let s look at what a proper bodyweight workout can do for you Here are some tips for weight loss.   There are hundreds of thousands of weight loss approaches. However, the core of every approach is the same: to eat the same but do more exercises. Burning extra calories will stop your body from overweight. There are many ways to burn more calories. To burn calories, you could get busy in your work and do some weight training workout after work. It is enjoyable and effective. Studies showed that substantial exercise can contribute to 5-8 lbs of fat loss per month. Your dream will come true after several months. That really works.   There is another strategy for your weigh
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Great Stomach Workouts For Weight Loss

by Genista If you re looking to slim your belly, today I have some great stomach workouts for weight loss for you.  If you re fed up with endless situps and crunches that yield very little results, keep reading for some very effective ways to reduce the size of your belly and flatten your stomach. Great Stomach Workouts For Weight Loss The Ab Wheel Workout This is one of my favorite contraptions.  I bought it years ago thinking it wouldn t do much for me.  Boy, was I wrong!  It really works your belly. All I do is get down on my knees and then grab both handles of the wheel.  After that, I roll out in front as far as I am able to control it.  That s not the hard part.  The hard part comes next.  I have to roll the ab wheel back into me. When using this gadget, I just want to accomplish one thing.  My mission is to see how many of these repetitions I can do in 5 minutes.  I also try not to rest, if possible. That s what I suggest for you, shoot for 5 minutes of this exercise
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Best Leg Workouts For Beginners

by Genista If you re looking for the best leg workouts for beginners, then this guide was written for you. Specifically, we re going to talk about the benefits of starting with bodyweight exercises, and then we ll look at two effective lower body workouts you can do in the comfort of your own home. These workouts are simple, but they can give you great results if you re new to exercise. So what are the benefits to bodyweight exercise? Firstly, for beginner bodybuilders or people wanting to get into better shape, it s important to be in control of your own bodyweight before you attempt heavier weights or expensive equipment. You really have no business lifting heavy weights if you can t do the exercise using only your bodyweight. Also, many bodyweight exercises can be intensified to help you build lean muscle and burn fat, so you don t need to worry about outgrowing these exercises. The first exercise is the bodyweight squat. This is a great way to develop your thighs, buttocks and str
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Fat Burning Dumbbell Workouts

by Genista Advantages of dumbbell workouts Home dumbbell workouts have been an essential part of weight training for many years. Dumbbells have the advantages of being inexpensive, portable, easy to carry and easy to store. They cost less than state of the art exercise equipment and you don t have to join a gym to use them. They are also a perfect workout for people who have limited mobility and who need to lose weight by burning fat. Sculpt Your Body with a Burn Fat Exercise In fact dumbbells are fantastic for burning fat, boosting the metabolism and burning calories, the best dumbell exercises to accomplish this are ones designed to target the abs. By their nature, they require we use stabilizing muscles which are important for strength and posture as they use our body s natural movement patterns as well as fitting in more movements than other types of fitness equipment allow. Triceps and biceps are most likely on our minds when we think of dumbbell workouts, but they are also capab
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3 Best Fat Loss Workouts

by Genista 3 Best Fat Loss Workouts Swimming workout This is the best fat loss workout, which is fun and great for people for all ages. Childred, adults and elderly all can do swimming workouts to lose weight. If you know swimming then access a community pool, and perform swimming workouts regularly to lose weight. Swimming uses all major muscles in the body, and losing weight, toning weight and improving flexibility all happens in swimming fat loss workout routines. Swimming when done properly greatly helps to burn a lot of calories. Also, it is a low impact exercise compared to many other fat loss workouts, and hence the possibility of injury in swimming is very less and hence it is a well suited workout for the elderly. Jump Rope Workout Did you know that a session of jump rope workout, burns more calories then running? Yest that’s right! Skipping with a jump rope just for 12 minutes will help burn an amazing 200 calories. This workout can be done anywhere and all you need is jus
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Fast Body Sculpting Workouts

by Genista Getting in a workout doesn t have to mean taking hours out of your day. In fact, you can work towards toning and strengthening your body in only a few minutes every day. For best results of course you ll need to devote some time to your fitness routine, however, even a ten minute workout can make a difference over time. The trick of course is to be consistent and to stick with it. Sometimes toning up can be as simple as adding a few extra quick sculpting techniques to your gym routine. Below are some great ones to try. Using a large workout ball can help target the areas you most want to tone quickly and efficiently. As such investing in one of these oversized balls is a good idea. These balls make it easy to hit your abs, butt, legs and arms without missing a beat. You can also frequently find these balls at your local gym. If you are already there for a quick cardio fix, then take ten extra minutes to test these moves out on the ball. You will certainly notice a differenc
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Ways to Get Your Workouts

by Genista Getting a good daily workout is important. If you don t work out regularly then you will find that you don t build muscle and that you don t burn fat. It s highly important to make sure that you get some form of workout in order to train not only our skeletal muscles, but also our hearts, our lungs and the rest of what makes us tick. When we work out, we force our body to work at a higher rate than it normally would and to take on more challenges than it normally would. This then means that when we go back to living normally, we will find it much easier and our body will be far less prone to failure.  So the question is, how do you go about fitting these workouts into your routine? While many of us will go to the gym once a week, getting a good daily workout is important to ensure our body is always working optimally. Here we will look at some ways to get that workout in every day. Go for a Walk: It s not a major workout, but simply going for a walk is better than not gett
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Advanced Abdominal Workouts

by Genista So let s imagine you may have been taking care of your abdominal muscles for quite a while currently and you might have got some appealing outcomes. Having said that, you prefer to bring it to another stage. Sit ups, crunches, bicycles and flutter kicks are actually too easy for at this point and you d probably much like it if you had an arsenal of harder, more involved physical exercises to take your body to the next tier. Just what advanced 6 pack workouts can you do to work on the abdomen spot in different and much more trying ways? 1. Windscreen wipers It s a leg raise intensified right up to 1000! If however you have heavy legs similar to my very own, then it s all but unattainable and you ll be better off trying other six pack shortcuts. This can be a fantastic workout for the thinner guy who isn t lugging too much lower-body bulk. Bigger guys can achieve this too although you will discover better techniques which might do the same. Windmills work exceptionally well t
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Cardiovascular Fitness and Workouts

by Genista The ability of the heart and lungs to provide the various body organs and tissues the required amount of oxygen is referred to as cardiovascular fitness. Cardiovascular health can be maintained and promoted through various ways and complex methods. The process often evolves with time because of recent studies and discoveries made. Brilliant as it may sound, it often leads to a lot of misunderstanding. To better understand cardiovascular fitness, we shall discuss the basics such as the importance and benefits of having a fit cardiovascular system. The goal to a healthy and long life is through a healthy cardiovascular system. The advantages and benefits of it are very worthwhile due to the fact that it has an impact even in simple activities such as working and sleeping. The concept of cardiovascular fitness revolves around the hearts ability to pump oxygenated blood to various tissues and body organs, as well as the lung s capability to oxygenate the blood being pump. The h
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Makeup Workouts to Look Younger

by Genista Aging is a normal event. As we age, the head produces facial collections, wrinkles, dropping, and other aging symptoms. Everyone tries to look youthful in some way by reducing facial collections or by shading the grey hair and dressed in contacts. There are costly remedies provided by the professional salons and medical remedies such as a surgical treatment or surgical treatment. Nutritious diet food and a good training routine are the normal and most affordable ways to improve your epidermis to prevent or retard aging. The least costly and practical way within the reach of all is through Stop Growing older Makeup Workouts. Anti aging facial exercises increase the movement which makes your deal with comfortable and comfortable. These exercises can be conducted even at home by buying yourself an anti-aging deal with curler which you can use at any time and anywhere. These exercises help to appearance and shape your deal with easily and without the expensive of going for a su
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Work Your Abs: Ab Workouts

by Genista When we see athletes, gym buffs, actors and many others with perfectly defined abs, we sometimes wish we also have one. If you want to have one, you must be physically, mentally and emotionally determined that you can keep up with the intense workout that comes with having such. Also, you must have all the patience and discipline in the world as the perfect abs are not formed overnight. Plus, it is accompanied by a strict diet. But, the most important part are the exercises that you will do for you abs to obtain a more toned one. Here are some ab workouts you can try in the gym or even at home to achieve that perfectly sculpted and defined abs you’ve always wanted. •  The very basic crunches – we all know it and it really does help in defining your abs. This is one of the ab workouts that can guarantee you of achieving the abs that you want over a period of time. You can do this even at home or in the gym depending on where you usually do your exercise. But of course
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Great Ab Workouts for Women

These are great ab workouts that perfectly suits women aging 18 years old and above. These exercises will help developing the abdominal part of the body with the use of bands or an exercise ball. •  Wood Chops – Tie a stretchable band onto a pole or something hard and immovable object and wrap the other end around the hands. Hold the band with both hands with the body reaching towards the place where the band is attached. Slowly rotate the arms to the left without bending the elbow. Return to the starting position and rotate to the other side. Repeat this exercise up to 12 times. •  Ball Traps – This is one of the great ab workouts that must be done while sitting on a huge exercise ball. Sit up straight, contract the abs and place the hands behind the head. Place one foot over the medicine ball on the floor and then lower the foot and place the other one. Maintain the balance by the contraction of abs. •  Hip Extension – Lie on the floor. Place the heels of the feet ove
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Tricep Workouts Using Dumbells

by Genista   Tricep Workouts Using Dumbells   Triceps Workouts working with Dumbbells is most likely the most effective exercise that assists develop and strengthen ones triceps. The triceps include some necessary parts which are a long head which originates on the scapula, a lateral head originating at the back of the arm (humerus) plus the short head which originates on the humerus, quite lower than the lateral head. The triceps are responsible for extending the elbow. If you re working your biceps, you shouldn’t neglect the opposite side of your arm which is the triceps. Your triceps work hard the whole day long. Whatever requires pushing, you re going to be using your triceps so, the stronger they can be, the much easier these pushing workouts will be.   Your triceps muscles are pretty modest, it is important that you take into account that you will not be capable to use as much weight that you can for your chest muscles or your back. Most of these exercise routines perform a
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Learn 3 Unique Ab Workouts

by Genista Though you cannot spot reduce when losing weight, you can work on toning certain areas after your overall body workouts. Among the most popular exercises are ab workouts, in which the abdominals get a workout in the hopes of getting something resembling a six-pack on the stomach. If this is your goal, you should consider some of the most effective ab workouts. One of the most popular exercises is the bicycle, which you start by lying on the floor with the legs bent at the knees, and hands behind the head. Contracting your abs, bring your left knee up to your chest while pulling up your head slightly upward so that your right elbow touches the left knee. Your shoulder blades should be lifting just up off the floor. Straighten that leg, and then turn to the right, bringing that knee up to your chest and your head slightly up. Your left elbow should touch your right knee, at which point you should straighten that leg and start again. You should continue this bicycling motion a
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Turbulence Training Workouts

by Genista Turbulence Training is a comprehensive fitness program that offers its users with the opportunity to bring in some remarkable transformations to their body. Counted among leading fitness programs in vogue today, the Turbulence Training Program provides its users with some excellent workout regimens and diet plans to assist in their plans for a healthier body. Turbulence Training was created by Craig Ballantyne. Ballantyne is a body builder and Certified Strength and Conditioning Specialist (CSCS). The man knows what he s talking about when it comes to muscle building techniques: he has written articles for Men s Health, Men s Fitness, Oxygen, Maximum Fitness, and other magazines. And his experience is respected by his competitors too: Ballantyne s eBook on Turbulence Training with dumbbells and your own bodyweight is included with many other muscle building plans. Advantages of Turbulence Training Training can be performed at home as there is no need for any special equipme
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Circuit Training Workouts for Women

by Summer Boone The popularity of circuit training is growing thanks to the amazing results it can achieve. Besides halving the progress time (as compared with steady state cardio) and placing your body into a fat-burning stage for as long as forty-eight hours, the fact that they can be performed anywhere with very little equipment, makes them a very attractive form of fat-burning routine. Aside from the benefit of being able to perform them anywhere, your circuit training workouts can also claim optimum results in less than twenty minutes. Circuit training workouts are therefore suitable for: 1. Single moms at home with the kids 2. The aspiring business executive who has little spare time 3. Travelers who live out of a suitcase 4. Those women who can t manage to afford a gym membership Circuit training workouts for women, mean there is no longer any reasonable excuse not to exercise. Are you at home with your kids? You don t need a lot of space to carry out your routine. Short of
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Performing Good Stomach Workouts

by Genista Have you been doing all sorts of stomach workouts all your life and still haven t gotten any results? Well, I m sure by now you are frustrated and have a lot of questions that need answering! Your stomach workouts aren t working for you due to a couple of factors. There are a couple of factors that play a huge role as to whether stomach workouts are successful or not. Now, many of these factors are things that most people either do not know about or have been misled into thinking that they didn t have to take it into account. I won t highlight all the factors because I don t want this article to be too long, however, I will talk about the more common facts that could be the major cause of your workouts being a waste of time. Doing Nothing but Workouts for the Stomach Now if you are a person who does all sorts of crunches in the morning and then later in the evening for every single day then you may have just found your problem. Exercising your stomach alone won t help you i
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Best Chest workouts for men

by Genista 5 Chest workouts for men Below, is a quick breakdown of my favorite chest workouts for men in the gym. The following pec workouts for men should be used for a 4 6 wk period. I like to do reps anywhere from 6 -12 for 3 4 sets. If you’re looking for a more lean toned look stick with higher reps (12-15) and sets (4-5) with less weight. If your after the bulk or big look then stack on the weight with less reps (4-6) and less sets (3). 1. Bench press Lay down on a flat bench ensuring to not arch your back and grasp the barbell placing your hands shoulder-width a part, palms facing your feet, and push the weights straight up and down again. If you do this while on an incline, you ll position more focus on your upper chest muscles, in contrast to the decline places more focus on your lower chest. 2. Flat flies Lying down on the flat bench, take one dumbbell in each hand and flex your elbows so your hands are by your shoulders along with your palms facing in. Push your arms strai
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High School Football Workouts

by Summer Boone High School Football Workouts to Increase Strength, Speed and Explosiveness at the Same Time Football training for high school needs to be centered around workouts that address strength, speed and explosiveness at the same time. The outdated model of working on strength for 4 weeks, then speed, then peaking is a waste of time. It may work for the rank beginner, but after a few months, you re spinning your wheels. Any kind of weight training workouts for high school football players must address all these elements concurrently! Football is a game of speed, power, and strength. Your football training should address this. High school players especially have to continually build their max strength. Simply doing more reps won t cut it. Nor does increasing strength in your 6, 8 or 10 rep sets! It all comes down to max strength. All workouts should be structured like this: Start fast, then go heavy, then do some reps…rotate exercises and include very football specific movem
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Fan Of Abe Lincoln? Build A Log Cabin

by Genista Climatic change regardless of whether it s caused by natural phenomenon or people is a huge problem which is facing our society today. Whatever your point of view is about global temperature changes, we can all concur that the world has minimal resources and we have a duty to future generations to be very good citizens to the natural world. This is why quite a few people choose to build houses made of logs is simply because they re making an effort to achieve a lifestyle that s green. With that said, you can say there s simply no better demonstration of a sustainable, eco-friendly construction process than the log homes building industry. These popular homes are the best building solution made completely from the earth s most abundant resource. Timber utilized in the building of many of these homes can often be obtained locally, contrary to several other building products which demands transportation from other states or countries. It will also provide you a terrific atmosp
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Best Couples Workouts

by dotpolka Getting in shape can be a difficult task even at the best of times. But, if your partner doesn t support you or isn t into making healthy lifestyle choices it can be even harder. If however you and your partner are both motivated to get moving and work off a few pounds or just get a little harder, then you are certainly in luck as below is a list of some of the best workouts to do as a couple. These ideas will not only strengthen your bods but also your bonds. Tennis: There is simply no better couple workout than a game of tennis. You can choose to play either one on one or as a couple against another team. In the first case, you ll be running a lot and will certainly be up for a good workout challenge. In the second instance, you ll have time to work as a team which can improve your relationship overall. If you are new to the game, taking some lessons together can also be a great experience. You ll watch each other grow as players and you can practice together outside the
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Effective Chest Workouts

by dotpolka The chest is a part of the body that a lot of people want to show off. Muscular and big chests are what body builders choose to have. This is really a muscle that gives you that look of upper body mass thickness. It is advisable that you ought to do some cardio exercises before weight lifting to accomplish strong and firm muscles. Cardio exercises including brisk walking or aerobics is suggested before doing weight lifting. Afterwards, you can do your lunges and dips and you can proceed to the primary exercise. The first chest workout that you mustn t forget to perform is doing a bench press. This is taken into account a standard workout and most body builders use this because it is extremely effective . You can do an incline, decline or a flat bench press. The incline press may help you develop your ubber body while the decline can focus on the outer region of your chest. On the other hand, the flat bench press will target both the upper and lower regions. To achieve spee
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Circuit Training Workouts

by Genista Circuit training, if done properly, is one of the best ways to get in great shape. But first before you jump into it, you need to know a little about the two training methods your circuit program will consist of. These two different types of training are Aerobic and Anaerobic conditioning. Aerobic exercise is defined as activities performed at a low intensity, for a extended periods of time. A good duration for an effective aerobic workout should last anywhere between 20 to 45 minutes. Preferred methods of aerobic training are running and cycling for long distances. These are usually considered the most popular methods to burn calories and lose fat, but that doesn t mean that they are the necessarily the best ones. Anaerobic training is defined as activities performed where oxygen is used up more quickly than the body is able to replenish inside the working muscle. Anaerobic conditioning consists of muscles contracting at high intensities for short periods of time. Plyometr
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Cardio Weight Loss Workouts

by Genista Cardio weight loss workouts ought to be done in the morning on empty abdomen, before you eat something,because they will be additional effective. Whether you run, jog, walk, swim, jump rope, do aerobics, ride bike or others,doing it within the morning is for maximum fat loss. This can be because when you do your cardio weight loss workouts on an empty abdomen,you are burning calories stored in the body,not the ones from what you only ate that day. Thus, when your body sees that there are no carbohydrates to burn,it burns stored body fat. You already know that one in every of the most important things you ll do for your weight loss goals is regular cardio exercise. There are such a lot of decisions out there,but below you ll realize the foremost effective cardio weight loss workouts. Running Running is one among best activities you ll be able to do. It does not need special equipment and you ll be able to do it anywhere, anytime. By running,you burn serious calories, particu
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Love Handle Workouts

by Genista Are you tired of having to wear baggy shirts to cover up your love handles? Then some simple love handle workouts are what you need. If you have ever tried to get rid of love handles then you know how stubborn they can be to shift. You can spend all day running on a treadmill and doing sit-ups, and still they won t budge. The problem is that most regular exercise techniques do not work on the area in question, instead they tend to focus on the look of your abs and flat stomach. Believe it or not, underneath your love handles, there are muscles (somewhere:)). These muscles are called obliques. By doing some love handle workouts that focus on these muscles you can tone them up and transform how you look. In order for you to benefit from love handle workouts, you need to be both doing the right exercises AND eating properly. Your love handles are just excess fat that can be shed by a combination of healthier eating and burning more calories. Once you are eating a healthy diet
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MMA Training Workouts

by Genista There seems to be a lot of confusion on how to train for strength and conditioning for mixed martial arts, and rightfully so. MMA training workouts can be very confusing to construct simply because the nature of a fight. In a typical MMA match, let s say 3 to 5 five minute rounds, you need to be able to exert maximal physical output for all five minutes, and the 1 minute rest period doesn t give you much time to recover and do it again. In sports like basketball or soccer, aerobic endurance (slower paced but for long periods of time) is the most important type of conditioning. In a sport like football, anaerobic endurance (faster paced but for short intervals) is a more physically important attribute. MMA, like football, as most people would assume, requires more anaerobic endurance. However, what makes the sport of MMA unique and why so many people are confused on how to train for optimal performance is that unlike football, where you exert energy for no longer then 30 sec
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Lower Abdominal Workouts

by Genista Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results. So, if you re watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you ll want those abs to be rock hard so that once the fat is off they ll shine through in all their glory. Here s a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear. 1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible. 2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out
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Free Kettlebell Workouts

by Summer Boone Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself. It wasn t until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique. Fast forward 4 years and I haven t had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!). The snatch is one of if not, the BEST exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercis
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Effective Ab Workouts

by Genista There are a lot of effective ab workouts that has been proven to be efficient in producing outstanding effects to both men and women.  Like the abdominal bicycle crunch exercise that has been ranked as number one of the most effective ab forming exercises ever discovered. Since, the bicycle crunch routine has the ability to effectively form both the rectus abdominis and the oblique, which are often hard to shape because of its position in the abdomen. Another top rated abdominal exercise is the captain’s chair routine; this specific routine requires an equipment to be successfully done. So in case there is available equipment, the captain’s chair ab routine can be done by standing on the chair and firming the grip assuring support for the upper body. Then, the first step is followed by firmly pressing the individual’s back against the pad, contacting the arms and raising the legs and then lifting the knees towards the chest. The routine is repeated for 1 to 3 sets; o
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Easy Ab Workouts

by Genista If you are looking for easy and effective ab workouts then this article is just what you need in order to support all your possible queries. Successfully losing weight as we all know is one of the tough challenges that every overweight individual must face in order to achieve a healthier state in life. Since obesity greatly influence the occurrence of different types of diseases such as diabetes, hypertension and different heart ailments. Based on studies and research, those individuals that are suffering from obesity greatly increased in number by 60% as compared to that actual count during the former years. This specific increase in the number of obese individuals has been considered as an alarming count. That is why; clinicians and fitness experts highly recommended lifestyle modification together with proper meal selection and efficient routine exercises. Ab workouts have been one of the most popular core exercises done by every celebrity and ordinary people all over th
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Cardio Burning Workouts

In this article, 3 fat loss secrets that are better than carido burning workouts will be revealed. So is your morning cardio burning fat or muscle? That’s one of the most common questions in bodybuilding and fat loss today. Thousands of men and women get stressed out about this everyday.   But you know what I say about this fat burning cardio conundrum? I say, “Don’t worry about it.” Heck, you don’t even need to do regular cardio workouts if you want to burn belly fat and get lean. Let me tell you why…   One of my clients, Karla, came to me looking to get a rock hard body. She was doing classic cardio burning workouts, and needed to switch things up to get more results in less workout time.   So she was shocked when I told her to STOP doing so much cardio, and try the short, burst Turbulence Training workouts instead to help her lose the last bit of fat. Fortunately, Karla had a positive mental attitude and a strong desire to return to the lean, fit, strong, and healthy
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Medifast Protein Shake Review

by JeepersMedia I get a lot of questions about the Medifast shakes.  This is probably because they are the most popular food item of the over 70 choices.  Many people assume that this diet has you consuming only shakes or liquids, but this isn t the case.  Rather than argue this though, I ll concede that I understand why this option is so popular, which I ll discuss in the following article. The High Protein Content Of The Medifast Shakes: I believe that what makes this option so unique (other than the taste) is the company s ability to take typical diet fair and make it taste decent while being very low in calories, sugars, and carbohydrates while maintaining a very high protein content.  For example, most all of the shake options are under 100 calories, are under 13 carbs, have less 8 grams of sugars and have at least 11 grams of protein. This ratio (which exists in all of the Medifast meals ) helps to put your body in a fat burning mode known as ketosis.  This is where you w
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L-Arginine as a dietary Supplement is good for production of nitric oxide

L-Arginine is an essential amino acid that it is naturally manufactured by the body and does not have to be obtained through diet. However, certain normal body processes prevent the body from producing enough arginine, thus it is still necessary to obtain it from the diet. Arginine is also known to enhance the release of human growth hormone from the pituitary glands thus taking this oral supplement may result to a rapid increase in height in growing children. In these days L-Arginine as a nutritional supplements have turned out to be popular because it ability producing nitric oxide, scavenge free radicals and its ability to signal muscle cells. Arginine could also help control salt levels in the body, support vigorous cholesterol, improve fat metabolism and release growth hormone. Therefore it should be of interest to competing bodybuilders, as retaining water under the skin can make one looks smooth, bloated and washed out. There are numerous supplements that you will hear about in
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Post Workout Nutrition

by yummysmellsca In my opinion, it depends it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is. Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them. A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all! For your second post-workout meal, you should eat whole foods; this should be eaten within 45 minutes to an hour after you consume your shake. For the b
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Branch Chain Amino Acids Can Help You Build Muscle Faster

by Wigwam Jones   Are you thinking of consuming any amino acids or BCAA s in your supplement regime? If you do not, you can be hurting your body far more than you know. BCAA s, or branch chain amino acids are a a portion of the eight amino acids your body needs to use. Your body, though, is unable to generate these vital elements. You should take them via your food or through supplements to be certain your body can remain in good health. In terms of muscle building, you may need far more, so in short, your body needs these vital muscle building nutrients.   Exactly What Are Amino Acids?   To be able to see why these are typically important to your body, it will help you to know what amino acids actually are. They re small components that are the building blocks of protein. They link together to make up a number of proteins. Related to this, coenzymes originate from amino acids as well. These are definitely needed for enzyme activity in your body, which control many of the biochemic
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Whey Protein Benefits

by chrisjohnbeckett Today it has found its place in nutrition as it offers optimal health and enables good fat burning. The modern high fat, high calorie food intake that is low in nutrients is one of the major causes of obesity. Whey protein provides the opposite. It is a low fat, low calorie and low carbohydrate food that is placed low on the glycemic index (GI) Scale. Protein is made up of amino acids, which are the used by the body build and repair muscle tissue (amongst being used for countless other processes). Therefore and adequate intake of protein is essential when trying to build muscle mass and strength. Several clinical studies involving animals have indicated that whey has the ability to lower cholesterol levels, which of course is very promising news for those concerned about heart disease. What is actually responsible for this effect of cholesterol levels? As of yet, we re not absolutely sure, but we do suspect it may have something to do with bio-active components fou
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Nutrition protein shake

by jepoirrier   Usually, most of us do not understand the proper nutrients needed by our body. One of the most important nutrients which we fail to intake regularly is. Protein provides food to our muscles to make it strong and to build more endurance and stamina for the body. Because of different types of eating habits, we may often experience various types of healthy problems due to the lack of protein in our system. Some may also experience muscle loss because of this. On the other hand, a lot of protein supplements are available in the market nowadays. People now have various ways on how to increase the protein supply in their body. One of these efforts is the use of nutrition protein shakes. Nutrition protein shakes are currently the most important supplement there is. It is very healthy to use. It does not have any sort of side effects and negative outcomes. This is due to the fact that protein is the most significant part of your diet, whether your goals are to amplify muscles
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The Nitric Oxide Shootout ? Which NO Product is King ? NO2 Vs Force Factor Vs Anadraulic Pump!

Nitric Oxide products have enjoyed an extended history as leading muscle builders. Together with creatine, they define the pre-workout market! My goal is to define “nitric oxide” just a little in a different way than most, because I view nitric oxide products as ones that don’t contain creatine. There’s absolutely nothing wrong with creatine, however it isn’t a nitric oxide product just because it contains some arginine. Many of these kitchen sink products on the market contain everything from neurotropics to arginine to creatine in order to boost performance, but to me they miss the mark completely. Personally i think that mixing everything together in one big scoop just isn’t effective! Which being said, luckily there are true NO products available on the market that do not rely on creatine to enhance their pumps and use the strength of arginine and arginine co-factors to give you wicked pumps during a workout session. Unfortunately the studies on Arginine goods are not
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Cycling Nutrition You Need To Make The Most Of Your Training

by iateapie Cycling Fitness training will only be effective if you supply your body with the right kind of cycling nutrition. It is important to eat healthy meals, but there is a whole world of nutrition products that can make a big difference, if chosen carefully. Before starting a long cycle training session, or road ride, you need to build up a good reserve of complex carbohydrates, which have the benefit of being metabolised slowly. As a result your energy reserves will stay at a safe level throughout the ride. Now these carbs can come from regular foodstuffs like potatoes and pasta, but there are some sophisticated complex carb powders and supplements available. As the calories are used up during the ride, they need to be replaced quickly and in good time, so carrying a stock of energy gels and bars, and electrolyte energy drinks, is vital for even energy levels all the way to the end. Calories and Carbs that are burnt off can be quickly replaced by good quality Energy Bars. Ener
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The Other Side: Negative Effects of Nitric Oxide Supplements and How to Avoid Them

Since the boom of the Nitric Oxide discovery and studies about how beneficial this naturally produced gas is for the body, the number of Nitric Oxide Supplement fans also increased. Bodybuilders from across the globe are trying out this new bodybuilding supplement to help increase the rate of muscle growth as well as improve muscle strength. But every coin has its opposite side, the supplement also has effects that are found out to be negative and can be detrimental to one s health. If you are already taking Nitric Acid supplements, the following information would be helpful in order to keep you from experiencing these side effects: Can cause headache, nausea and fatigue – bodybuilders who are taking Nitric Oxide supplements complain about having these ailments after and while working out. These are commonly experienced during the first few weeks of taking the supplements, because the body is adjusting to the changes in your system. The best thing to do is to lessen your intake; exc
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