Strength training

Strength training is popular among people looking to increase muscle mass and body building activities. Strength training uses weights, weight lifting or resistance bands to build muscle and enhance strength. This is fun exercise if you go with your friends and exercise at the gym together. Regular exercise is a powerful stimulus for body adaptation to performance improvement. If a person uses the same training load each time for longer period, no substantial change will occur with the level of physical fitness because there was no additional adaptation as such as increase of training load implemented during the training.

You might not be aware of it but the need for constant increase in training load or exercise intensity is needed for positive adaptation. This will result to better progressive resistance training. If one uses the same exercise and the same training for longer period, there will be a noted decrease in performance improvement. The science and practice of strength training is designed for serious workout maniacs who can understand, remember, and put information to actual practice.

In the general law of biology, people who employ the same training program of the same training load over an extended period of time will decrease performance improvement instead of gain. The response of any biological object to a constant stimulus will result to a significant decrease over time (Zatsiorsky & Kraemer, 2006). This means that you need to consult a fitness expert for your physical fitness program. We can not do anything with reality that is biological. We certainly need more information and techniques on how to make our efforts work out to the maximum.

References

Zatsiorsky, V. & Kraemer, W. J. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics

Body curves… popular ads….

The popular goal of health and vanity to change the way you look usually takes six months to a year. We are talking about significant period of consistent training here. This has a lot to do with regular strength training workouts with carefully designed individualized fitness program. Most people do not show marked change in a matter of weeks even though how hard or how long they work not to mention individual genetic differences. People who had managed to be consistent with their physical activities exercise routine in a matter of six months happens to experience only the bare minimum to see real change.

Start with the basics. Compute your body mass index (BMI), know your weight, be aware of your diet and plan your fitness program. There is an available ready to download weight loss and diet journal at 2000cal.com where you are able to calculate your carb, calorie, fat and vitamin needs. The first thing that you ought to know well is a good observation of your lifestyle. That is the measure to how well you are going to get successful with your diet and fitness program. Lifestyle… does this mean you need to eat more fruits and vegies? Yes that is surely part of it. Complete diet and physical activity revamp.

2000cal.com - All you need to know about nutrition and diet - for free!

Sciatica exercises

Sciatica could be real painful especially if it is a herniated disc low lumbar problem. Pain could make any patient very uncomfortable since it radiates from the lower spine down to the thighs and to your feet. This is practically caused by compression or irritation of one or more nerves. Sciatica pain can travel down through the sciatic nerve branches usually in your lower extremity through the back of the leg. Exercise and physical movements done regularly helps exchange nutrients and fluids within the discs in order to keep them healthy. Usually sciatica exercises are focus on strengthening the back and abdominal muscles with every intention to provide more support for the back.

Recommended exercises for specific conditions must be done regularly at least twice a day. Stretching is beneficial for overall back health and prevention of back problems. Sciatica exercises for degenerative disc disease or herniated disc should be more on dynamic lumbar stabilization program. One key is to find the most comfortable position for the lumbar spine and pelvis. This will help reduce the excess motion at spinal segments which in turn reduces the amount of irritation, relieves pain and protects the area from further damage.

A good exercise will be to lie on your back. Bent your knees and place your arms at your side. Slowly raise your legs alternately about 3 to 4 inches from the floor. Do 2 to 3 repetition for 30 seconds on 30 second breaks in between repetition. Do this exercise correctly to be effective.

Secrets to a lean body

The truth about abs is knowing body part isolation and how to best work it out in strength training. Discover how to manipulate training variables and to give your body a muscle building fat blasting workout. All you need is consistency and program variability for maximum desirable body curves results. Find powerful strategies and training programs that are more exciting and result producing. Enjoy life to the fullest. Increase your energy, build your strength, sculpt your body and strive to achieve your unique individualized peak fitness benefits. With workout, fitness or strength training, you are able to live longer, happier life while reducing risk from cancer and other degenerative diseases.

Start thinking responsibility to your health. Rich supplement companies do not give much help either. They are no quick fix solution. Technology has allowed us to perform as little movement as we need to on a daily basis. If weight training does not interest you then maybe swimming, rock climbing, mountain biking or other competitive sports would on a regular basis. The solution to getting leaner body and flatter abs is easy. Physical activity and smart whole food decisions should never be compromised with heavily processed, refined filled with chemicals and other modified natural state food supplies. Get out and move your bodies on a regular basis. Reduce body fat and bring out eye-catching muscle tone and fabulous abs.

Get great abs

For a better body, better sex, best body curves, ideal body weight and life satisfaction, combine diet and exercise when you target your abs!

Find abs diet meal plan that will easily kick off your health wealth challenge in the net and observe what is common among them. Protein… protein… veggies… veggies… and lots of fruits…..

Not convince? Start surfing now and see the best diet that gives the ultimate result. It is always the one that will stuff you with veggies, fruits and protein. If you workout those fabs abs you need more protein for those muscle mass of yours. The best abs diet workout plan is the one that will help you combine simple abdominal exercise with the best fat burning diet plan. Menus are numerous and I am sure you can find one that will help you cook a soup for your great fat burning diet.

Build your meals around your veggie fruits diet because the emphasis on lifelong eating plan approach is to know what to eat among the foods we shouldn’t eat especially if you are fond of drive thru or fast food meals. Then maybe you can do chair pose exercise when you wake up in the morning.

Chair pose exercise is great for strengthening your lower back and legs. Chair pose improves and strengthen muscles and legs, quadriceps and knees. This is good especially if you got low back problems. The hamstrings, gluteals and back erector muscles are being exercised this way which keeps your spine’s normal curvature, tone anterior lower leg muscles extending to the toes and ankles for balance and stability.

Body… body…. Body…

Want to have a body like this? Work something out. 3 to 4 times a week workout could get you somewhere of course than purely weekend sched. Support good posture with strong muscles and good posture. Avoid end of the day fatigue slump position from exhaustion. Good posture is maintained by habit. Try to cultivate the habit of holding your abdomen to keep it flat because it will eventually protrude when your abdominal muscles are totally relaxed. Developing potbelly comes from weak and flabby abdominal muscles cause by lack of exercise. Potbelly can be corrected by exercise and muscle control and a good change of eating habits as well. You have the ability to control your flabs to make it fab abs.

No pain no abs

To achieve a lean, tight, muscular or curvy body, you need to be consistent with your weight training routines and diet program. There are various training styles and techniques available in the net including those that use sassy machines to help sculpt your body. We choose less expensive, fun and nontraditional abs training workouts. One is the staircase workout. Sweat it out with the stairs and keep your muscles working out all the time. Elevators can make you real lazy. Try bringing on those high heels and walk in those flat shoes up the stairs. Try walking in open field too. It is a good form of exercise. Take a hike buddy! Do the real one this time. People over 30 are experiencing metabolic slowdown and almost always start to incur weight gain this way. They tend to continue to take same number of calories and exert little effort burning it. There is no balance anymore with the intake and burning of calories. Imagine your thickening abs if you get lazy doing the stairs and maybe you will be able to motivate yourself to perform one long staircase workout.

Belly bulges trim

Any woman would spend a fortune just to look young, sexy and smart with flat abs. Abs are most attractive if flat. It also creates little welcome curvatures to give your whole body the kind of sensual image you want to project. Coca cola body that’s what we want but not the can ones I guess. We could be more proud getting a bottled Coca cola body. I noticed that the bottled ones are getting lax too, it does not have that much curvature nowadays lol.

Elbow to knee sit ups can be done at the comfort of your bedroom. In the morning, you may roll out of your bed and drop flat to the floor. Lie flat on your back with your knees bent. The soles of your feet must be positioned flat on the floor too. Then use your abs to raise upper body forward. Lift your left foot off the floor and let it touch your right or opposite elbow. Hold it for a second or two. Your abs is flexed and working on to give you that curve now. Lower yourself back to starting position. Repeat the same movements alternately.

Abs bicycle exercises

This is a very effective core exercise. Lie flat on your back. Bend your knees with feet elevated positioned 90 degrees from the floor. Put your hands on your ears. Slowly extend your legs one by one pumping like you are riding a bicycle. As one knee comes toward your head it should try to touch your opposite elbow. Hold the position for a second or two. Keep your abs flexed and repeat movements.

Strength training for core muscles

Strength training always refer to a workout program that can help you build muscles and lose fat. Yup, this is like body sculpting through body-weight exercises to get the physique you want. Strength training is about long lasting habits for permanent change as long as you are ready to do what it takes. Of course you consult a fitness doctor first to determine if the program is appropriate for you.

In one book that I read, it says that weight lifters burns additional calories days after the workout. The increased metabolic effect of aerobics last only for 30 to 60 minutes. Weight training effects last as long as 48 hours. Strength training burns calories long after you leave the gym to maybe until your next workout while aerobics exercise burns only at the time of workout. The extra muscle you build through strength training makes your body burn calories even at rest to keep that new muscle alive.

Weight lifting causes your muscle tissues to break down and rebuild at a higher rate than normal. Muscles break and rebuild. Strength training helps accelerate the process. Know then that short but hard workout had the same effect as longer workout. The more muscle you have, the easier for you to lose fat. Part of the exercise program must focus on particular movement or development of a specific region to help you burn fat and reshape your body. When it comes to long term weight management, gym strength training is preferred.

When you plan to start weight training disembark low fat diets. Low fat diet suppresses the manufacture of testosterone. This is the hormone that contributes to the growth of muscle and burning of fat. Low testosterone level makes your body stores fat more. Eat more protein too which is the most powerful nutrient for building muscle and increasing metabolism. Protein builds calorie-consuming muscle. To have great looking abs, you need to develop abdominal muscles through strength training. Start doing total body training three times a week to have a tighter stronger midsection.

Whole body strength training program can put muscle on your chest, back, shoulders and legs. This gives you a younger stronger body look while helping you burn calories 24 hours a day and 7 days a week. Typically you increase muscular strength through consistent and progressive training with weights. Shift emphasis from one region to another on each set of alternate exercise. Still you need to perform aerobic training for your cardio exercises. You also need to include flexibility training to preserve and improve the range of motion in your joints and muscles. This will help you reduce injury while training. This also helps prepare your muscles for a more rigorous activity.

Abdominal crunch

Carlos Santana at Perform Better has made available some abs crunch exercises using stability ball you are able to do on your own at the comfort of your room without a paid trainer or even paying monthly gym premiums. If you like to know more you can call to order for video exercises on +1 (800) 556 7464.

Stability balls are popular tool for clinical rehab setting. I have been using this every time I do physical rehab for my low back pain. Prolonged sitting working with computers is a no go for me because of my herniated discs at my low lumbar area. Guess, stability balls work perfectly for low back pain. I do some abs exercises at home using the stability ball and thera band I just bought. It really helps my back relax and I do feel a lot better after the exercise.

So below are the stability balls exercises that can help you develop balance and core strength. Be careful in performing these exercises. Do it slow at first then progress as you obtain your balance.

Moderate and vigorous intensity

Knowing the difference between these two can help you understand the amount of calories you are burning with your current workout program. The intensity of your physical activity naturally varies on your goal. If your goal is just to manage body weight and minimize possible weight gain, a 60 minute or an hour of moderate intensity physical activity daily is advisable. You only need at least 30 minutes of moderate intensity physical activity daily if your goal is only to reduce risk of chronic diseases. To maintain weight loss would require at least 60 to 90 minutes moderate intensity daily. Remember that for greater benefits you are not to exceed calorie needs. You may obtain optimum benefits by engaging in longer duration or performing vigorous physical activity.

Moderate intensity physical activity means that you are still able to talk and carry a conversation amidst fast breathing as such as brisk walking, stretching and biking at casual pace. Vigorous would mean you are breathing too fast and finds it difficult to carry a conversation as such as jogging, running, swimming, jumping rope and other sports like basketball. Maintain your ideal weight, obtain really curvy body curvatures and look sexy and slim by increasing active time. Make your workout program a real program that works by making it part of your daily or weekly routine. Walking offers a great way to become active. You may break up your daily activity into segments of time but not shorter than 10 minutes for each short sessions. Start slow until you are able to set up your pace and synchronize your schedule. Physical activity offers you more than health benefits - it makes you sexy and attractive!

Fab abs motto

The fab abs motto: fuel the body, build the muscle and burn the fat. Get into shape and stay fit – flatten your abs! Lose your stomach fat performing a variety of physical activity every two weeks. Remember that the calories you burned are affected by body weight and intensity of work out. You have to plan your work routine by muscle groups and I bet the first you are going to perform is the one that will flatten out your abs first. You don’t want to wear jeans that reveal bulges don’t you. Then start to grab an overhead bar. Raise your knees to the middle of your chest as far as you can. Then lower your legs as slow as you can. Hanging leg raise greatly works on the middle part of your abs.

Abs core exercises

Every man and woman dreams of perfect body curve. Well it can be achieved but you need to be committed and extra dedicated with your time management and lifestyle to achieve your goal. It does not have to be exercises alone but it covers everything from diet, nutrition, lifestyle and your physical activity. And the best exercise starts with your abs for core strengthening and good back support. Build your midsection in combination with the rest of your body and look good with a straight aligned spine. It is not possible to stand tall and well… sort of stand above the crowd without a strong midsection or abs.

One blog writer who had been doing abdominal exercises for five years can attests that abs exercises do build strong abs and fully flexible body. He got low back chronic problems and he had been perfectly managing the pain since he started doing abs exercises. So let’s get on to it and obtain whichever fits our situation best: the back pain relief or the body curves. Whatever it is, abs exercises are bound to deliver both results: real time pain exercise management and perfect body curves.

Let’s talk about strength training. Strength training differs from body building and weightlifting. Strength training is done by the use of resistance to obtain muscular contraction. The most common method is using gravity or elastic forces or resistance bands like theraband to oppose muscle contraction. You increased muscular strength, improve flexibility, increase lean body mass, reduce body fat and improve functional ability with strength training. Strength training should be done in moderate intensity if you are suffering from low back pain. The idea is to develop and maintain fat free weight. That’s what my doctors been telling me before when pain is level is already 9. Exercise … exercise…. And maintain desirable weight!

Learn the proper technique to perform your training program from your coach or trainer. This could be a great way to improve strength, endurance and muscle tone but still there is a need to perform cardio exercises to work out your heart and lungs. A combination of cardio exercise and strength training will help you reduce body fat, increase lean muscles and burn calories more efficiently. Workouts should be balanced with proper dose of strength training. Muscle mass diminishes as you grow older and if you don’t do anything to replace it, fat increases and accumulates in bulges all over. To keep you trim and fit, you need to preserve and enhance your muscle mass at any age.

Core abs work out

Core work is important. This efficiently supports your back and keeps your optimal body alignment. The first consideration is the abs. Flatten your abs and you get a stronger back. You can work out your upper back muscles after.

Plank is great for the abs. You simply support yourself on your toes and forearms. Elbows should be directly beneath your shoulders. Maintain a straight line with your body. Hold the position for 2 minutes or for as long as you can. Repetitions can be made 12-15 reps for 3-5 seconds each.

Below are the screenshots I have gathered that can help you choose which plank position is appropriate for you.

Ab crunch exercise

Use a stability or exercise ball for your abs crunch. Lie down with back pressed firmly on the floor. Secure the stability ball between your feet. Hold a medicine ball in your hands.

Then lift your legs up while you crunch up with the medicine ball. Meet and touch both balls at the top. Lower yourself down again and redo steps.

There are many videos and abs exercises one can get from trainwithmeonline.

Dash diet plan for perfect abs

A well balanced diet is best for good health. Eating a variety of food is a good way to achieve sufficient amount of vitamins and minerals needed by your body. Dash eating plan was designed by the US Department of Health and Human Services to help lower your blood pressure. What you eat and take to your body affects your health and your chance for developing chronic diseases like high blood pressure. The combination of less salt discipline and Dash eating plan is effective in lowering high blood pressure. The lower your salt intake, the lower your blood pressure! Food choices affect well being and your way of living.

Uncontrolled high blood pressure may lead to other diseases as such as heart and kidney disease, stroke and blindness. Never take the disease for granted and never rely on medications. Remember three things when you consider health: diet, nutrition and exercise. Dash promotes eating more fruits and vegetables. The best way to take off pounds is to lose weight gradually by getting more physical activities and eating a balanced diet. Physical activities like walking or swimming done daily help you stay trim for long term. Periods could be for 30 minutes at one time or shorter periods of at least 10 minutes each. A total of 60 minutes per day could help avoid weight gain.

Dash eating plan is high in fiber. To avoid bloating and diarrhea, you need to gradually increase intake of fruits, vegetables and whole grain food. These lower calorie foods promote weight loss and keep that abs trim too. Fresh fruits require little or no preparation at all. Getting healthy should be long term and Dash provides long lasting change of lifestyle. They say a good diet plan without a menu is not effective. People are lazy making their own menus. So try to read here and once in a while menus will be featured here for your diet plan. Work it out yourself – trim your abs with the Dash healthy diet plan.

Tone your abs

Tone your abs the easy way. You can do this while you are driving or working. All you need to do is exhale and pull your belly bottom up. Remember to keep your back straight while doing this. Hold it for about 5 seconds while you continue to breathe. Never hold your breathe. Repeat as often as you can remember.

Kickboxing and flat abs

It is a good idea to focus on your abdominals. People always look and admire great flat abs. Kickboxing helps develop lower abdominal muscles. You can get a complete workout incorporating equipment like gloves and punching bags. Perform one movement to another in a safe and fun environment.
Kickboxing is a form of cardio exercise that uses boxing moves to strengthen cardiovascular system. This fast pace kickboxing exercise also tones your arms and legs. This is a high energy, fat burning, fun workout enjoyed by many participants. Usually the program has a structured routine with a stimulating pre-arranged music. The intensity increases as you progress. Kickboxing videos are available in the internet. Pick and watch videos first and then consult with your fitness instructor if it works for you. The proof of your exercise will be the drop in your dress sizes. The calorie burned in any typical kickboxing class is similar to an hour of brisk walking.

Two things to remember:

1. Don’t push your body to perform exercises beyond what is considered as your normal body fatigue. Stop when you get tired.
2. Never overextend your kicks.

It is advisable that you consult your doctor before you start to participate in this kind of exercise especially if you got issues with your knees, hips or ankle.

Aqua exercises for your abs

Hydro exercises are great way to perform exercises without giving extra stress on your body and joints. Aqua exercises burns as many calories as traditional aerobics. Have fun, be cool and get into shape – try water exercises! This type of exercise is great for all ages with or without problematic health conditions. This is also great for people who have undergone stroke or is suffering from chronic low back pain. The pool is ideal for walking exercises or aqua aerobics. You can also perform deep water jogging, big stride, jumping jacks and deep water abs. Water based exercises enhanced overall body movements while reducing pain in water. Water properties allow better pain control. Equipments for abdominal exercises are available online complete with direction for its use.

An aqua jogger can be secured tightly around your waist to keep your balance and help you float a little. Get a certain depth where you can just touch the bottom with your toes. Aqua abs is a low impact device ideal to help you perform water exercises without the usual pressure and fatigue you experience in a dry setting. This gravity free environment relates to increased movement, more repetitions and faster results than dry setting.

Abs exercise, stability ball and dumbbells

Dumbbells help increase the intensity of your abs workout. You only add dumbbells when regular exercises become too easy and is not challenging anymore. You need to look for ways to increase your intensity, challenge your abdominal muscles and put some variations into your exercise program. Add resistance to your upper body fitness workout using dumbbells. Lower body workout exercises increase of resistance can be done by using ankle weights.

A combination of dumbbells and stability ball for your fat burning exercise and stomach exercise is the most incredible way to body sculpt. This strengthens core muscles and challenges your balance. Exercise videos are available in the internet to get that best ab workout fit in to your workout schedule. The best workout plans I have run into my research are those that does need monthly membership fees to gyms like dumbbells and stability balls and walking.

Abs control and swimming

Abdominal strength is essential for day-to-day activities. Strong abs gives you more control in your body position while swimming. Great abdominal exercise involves only three key elements: contraction, position and control. Swimming works out almost all the muscles in the body. Sometimes you tend to feel low back pain after swimming. You don’t have to undergo physical therapy or strengthening programs. This may be caused by overarching. Always maintain a neutral position when walking, running and swimming. Straighten to neutral spine! Reach your fitness potential without hurting yourself – do the exercise gradually and never over stretch.