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Category Archives: Health and Fitness

Info Gym Workout Routines

Chest and Triceps

This routine is something like a total body workout routine where you work two body parts a day. This allows you to have more rest periods.

•Warm up for 15 minutes

•Bench Press (Flat) – 3 x 10-12 reps

•Bench Dips – 3 x 12 reps

•Incline Bench Press – 3 x 10 reps

•Lying Dumbell Extensions – 3 x 10 reps

•Decline Bench Press – 3 x 10 reps

•Two-arm Lying Dumbell extensions – 3 x 10 reps

Routine for Chest Workout Day

This sort of routine is called a split routine; where you work a particular part of your body on different days of the week. For example, work your chest on Mondays and legs on Saturdays, etc.

•Warm up for about 15-20 minutes either on a treadmill, an elliptical cross trainer, or a rowing machine. This helps gets your muscles heated up for better growth

•Start off by doing Bench Presses. Aim to finish 3 sets of 8-12 reps and rest for at least 1-2 minutes after each set

•Next move on to doing Incline Bench Presses. Aim to complete 3 sets of 8-10 reps and rest at least 1-2 minutes after each set

•Now you are going to do Decline Bench Presses. Aim for the same completion as Incline Bench Presses with the same amount of resting time between sets

•For the last bit of the routine you are going to do the same thing for all sets but this time instead of using barbells you will be using dumbells. So you’re going to end it with 1 set of 8-12 reps each of Dumbell Bench Presses, Incline Dumbell Presses, and Decline Dumbell Presses

Gym Workouts For Women

The first week is for beginners. You will lay the foundation. You will be introduced to tiny adjustments in your routine. You will also be motivated to keep going to the gym and eating healthy.

In the second and third week you will be introduced to some traditional cardio workout. The gym cardio workout plan increases your aerobic system to burn fat. You will build up a strong muscular base through weight lifting workouts that focus on correcting muscular imbalances. By the end of the second phase, you will increase strength, energy and fat loss.

The fourth and fifth week focuses on lean muscle activation. You activate the central nervous system to create a systemic process of packing on lean muscle mass while maximizing fat loss. fat loss occurs through the combination of sprint-based and body builder workouts. Your muscles will begin to take shape.

The sixth and seventh week is the final phase. Your mind and body has progressed to handle athletic based workouts. You will focus on curving out the lean muscle and putting fat burning in hyper drive. You will notice a dramatic loss in body fat.

Why should you try the program?

  • They are perfect for a busy schedule since they only take half an hour to do.
  • They have a proven record to build lean muscle and shred fat
  • This cardio training is fun
  • You do specific core exercises to strengthen ab muscles
  • You will become a better athlete

The meal plan will:

  • Give you advice on foods that are proven to build the best muscle, burn the most fat and keep you healthy
  • You save money on food

MP45 gym workouts for women to lose weight

Kelly S. has incorporated the plan in her life. After being labeled obese and getting pressured to undergo weight loss surgery, she finally lost weight through the program. She lost weight naturally and safely. Samantha describes the fitness program as the best workout in the gym. She felt intimidated working out in the fitness classes and felt she needed to compete against herself and not others. MP45 gave her confidence and energy until she finished the program.

Some Ways Gain Muscle Mass

Eating some meat regularly can help with muscle building. Try to eat about 1 gram of protein-rich meat for every pound on your body.

You must consume a sufficient amount of protein when building muscle. Protein is the primary building block that muscles are made of.

Carbs are necessary for building muscle.When you work out heavily, you must take in two to three grams of carbohydrates per pound of weight.

Eat well enough on days that you workout your muscles. Consume many calories the hour before you are going to exercise. This is not a license to overeat on the days that you workout, but you should eat more than you do on days that you aren’t in the gym.

Use as many sets and repetitions as possible when training.This can help to increase the flow of lactic acids, which can help you build muscle. Doing this consistently while you train will optimize the amount of muscle building.

Do not extend your workouts to more than an hour. Once a workout goes beyond the hour mark, the body starts making more cortisol, which is the human stress hormone. Cortisol may block testosterone and thwart your efforts to build muscle. Making sure workouts are less than an hour is the best results.

Eat tons of protein to grow muscle. Protein is essential for building muscle, and if you don’t get enough of it, you won’t see the same results in your muscles. You might even require a daily gram of protein per day depending on your weight.

Building muscle does not always have to mean that you will appear ripped. There are various muscle routines that should be considered.

Add some plyometric exercises to your routine. This is a good way to work on your fast-twitch muscle fibers and develop your mass quicker. Plyometrics are considered ballistic moves in that acceleration is required. For example, when performing plyometric push-ups, you would allow your hands to leave the floor, propelling your body upward.

Using Fitness Ball

The fitness ball, also called a Swiss ball, stability ball, Resist-a-ball, body ball or balanced ball, is a bloated rubber ball. It’s strong enough for a person to lie, sit, and carry out push-ups.

The reason why you should use

Taking exercise with it will make your muscles move more effectively than executing similar exercises on a gym mat, for instance. You might move and stretch your lower and upper body on it. The tilt of the ball helps us work in a larger range of movement. In case that you angle the ball, you might get a deeper stretch than lying on the mat.

Where can I buy the fitness ball?

It’s very simple. You are able to purchase it at any retail outlet or sporting goods stores. Conveniently, you might order it online at some websites such as spriproducts.com or performbetter.com. The average cost will be from $20 – $45, based on the brand and size that you select.

Fitness ball sizes

There are different sizes, so you need to choose carefully before buying one. Keep in mind that when sitting on ti, you can place your feet on the ground. At the same time, your hips need to be at knee level, thighs parallel to the ground. See some information here to check a suitable one

  • If you’re lower than 5’2″ tall, you should try a 45cm one.
  • If you’re from 5’2” to 5’7” tall, a 55cm one will be suitable.
  • If you’re from 5’8” to 6′ tall, you should choose a 65cm one
  • If you’re higher than 6′, go with a 75cm one.

The simplest way to blow up the ball at home

When purchasing the fitness ball, you will receive a complete collection, including plastic tube, plug and hand pump. Interpose the tube into the air opening and blow the ball until it’s solid but not compress when you press your finger into it. Then interpose the plug.

Get Sexy Hips

Please consult your physician if you have a history of arthritis, knee or joint pain before you begin this fitness routine. I thought I’d stick this little disclaimer in here just as a precaution that the variation of squats I describe might feel to taxing on the knees.

I, now, present to you Fit Fem Flash Hip Madness fitness routine performed in just 5 minutes. You need nothing but a bottle of water. Get ready to burn off and reduce hip fat!

Perform the following exercises for 20 seconds each with 10 seconds rest in between for 2-3 rounds.

1.Frog Jumps – Start by standing up with feet shoulder width part and toes and knees facing forward. Squat down till your hips are comfortably at its lowest position (knees over the ankles, not over the toes). Leap up and jump forward to land back into that same squat position. Leap again backwards back into squat. Repeat.

2.Curtsy Squats with Hip Abduction – Same stance as frog jumps, but this time, cross your right leg behind your body and to the left. Bend your knees at 90 degrees with toes and knees face forward. As you stand squat back, return to position and left that same leg out to the side as high as you can without compromising your hip position. Return back to squat position and repeat. Keep your left leg straight and knees soft. Perform these for 20 seconds and then repeat on the other leg.

3.The Skater – Begin with your feet a bit wider than shoulder width. Take a leap to one side of your body landing on one leg and having the other leg lifted behind your body. Then switch and jump to the other side and land on the other leg. Swing your arms as you leap to add that extra momentum in your skating and to provide balance during the movement. Keep your core muscles tight throughout.

4.Sumo Squat Knee Ups – Stand with your feet a little wider than shoulder width apart while your toes and knees facing a bit outward (there is a slight turn out here). Push your hips back and squat down, keeping your chest open, shoulders down and back straight. Squat down comfortably at the lowest point without compromising your knees’ position. As you start to stand back up, shift your weight to one leg and bring the other leg’s knee up towards your upper body. Return back to position and repeat on the other side. Keep your abdominals contracted the whole time

Sexy Silhouette in Few Weeks

  1. Eliminate all the packaged and processed food stuff from your diet during the next four weeks. This will bring your liver into action, which is the main detoxification channel.
  2. Make sure that you eat at regular intervals. You should eat three meals and two additional snacks, one mid morning and the other mid afternoon to avoid sugar dips.
  3. Increase your water intake to a minimum of two liters per day. Avoid caffeinated drinks and swap tea and coffee with decaffeinated editions viz. herbal teas. Catalyze your water by adding cucumber slices or squeezing few lemon drops.
  4. Eat slowly chewing food to a fuller extent. This will help improve the digestion process, as saliva contains digestive enzymes.
  5. One treat a week is allowed. This may contain a small glass of red wine, a small piece of dark chocolate, lemon sorbet or a small quantity of frozen yoghurt.

Expecting quick results after joining a fitness gym Singapore! Try one of the following meal ideas.

Breakfast Ideas

  • Oats – 50g with Almond milk – 70 ml and mixed seeds – 1 tablespoon
  • Sugar free granola – 50 g with natural yogurt – 1 small pot
  • Rye toast – 2 slices with nut butter
  • Wholemeal toast – 1 slice with egg poach – 2 no. and some spinach

Lunch Ideas

  • Wholemeal bread chicken sandwich having one grilled chicken breast and tomato.
  • Half carton of fresh lentil soup along with a whole-meal roll.
  • Pasta salad using 100g of whole-meal pasta, one chopped salmon fillet along with a handful of wilted spinach and two tablespoons creme fraiche, with lemon and parsley garnish.

Dinner Ideas

  • Bean stew made with half tin of mixed beans, clove garlic – 1, tomatoes – ½ tin, carrot – 1, courgette – ½, paprika – ½ teaspoon, cinnamon – ½ teaspoon
  • Grilled steak – 100g, served with steamed kale and half of sliced and baked sweet potato
  • Minced lamb – 100g cooked in half a jar of fresh tomato sauce, one red onion, one clove garlic and one chopped carrot altogether served with brown rice – 50g and mixed salad leaves – ½ bag

Get Out Of Gym

If you are doing some heavy weights warm up first. Don’t rip a tendon by going hell for leather straight away like a friend of mine’ s did. You should spend 3 to 5 minutes walking or utilising the cross trainer. Similarly warm down afterwards – lactic acid builds in the body when body building. You should casually use the treadmill or the cross trainer at the end of your routine. Particularly if you are building muscle, it is good also to stretch. Body builders are renowned for being stiff.

Ideally, the gym should be a stones throw away from where you live or work. In other words, it should be accessible. There is no point joining a gym, which is off the beaten track and takes 45 minutes to get to. I mean are you really going to go there three or four times a week?

Use the gym. The gym has been set up to be used and indeed, you have paid your weekly monthly or annual subscription to the owner. Many gym owners do not really care if you reach your fitness goals. Neither are they massively concerned about whether you use their premises or not. They want your money! So, the motto is if you to pay you go! Many fall into the backwater of going for a couple of months and then quitting. Remember if you have goals it is more difficult to quit. When you do go make a commitment to going 3 or 4 times a week, concentrating on different muscle groups on alternate days.

Food and supplements: Just because you go to the gym don’t stuff your face with just anything. Many do workouts in the gym and then sabotage their progress by eating sweets, burgers and stuff that is not good for you. It is not going to work for you unless you make a sacrifice. Eating a banana half an hour before raises your potassium levels and staves off cramp. Lean meat and chicken is always good for you if you are body building, as is fish – particularly if its oily. The oil in fish helps to lubricate your joints. Do not forget water too. The effects of water are underestimated in weight lifting ,before during and after exercise. A good vitamin supplement also helps particularly if it has oil in also. Whey protein too is fantastic if you want to mount your muscles. A good health food store shop should be able to help you out.

Maximum Fat Burning Effect

Total Body Exercises For Better Results

One of the reasons people choose to do isolation exercises is to try to work on that specific area. This will work for weight training but for losing fat, you cannot spot reduce!

You cannot do specific exercises with the mindset of burning the fat off that area. Crunches will not get rid of your stomach. To maximize fat burning, you should perform compound movements that involve multiple muscle groups. A good example would be to try close-grip, or diamond push-ups, will use more muscles and burn more calories than doing a tricep kickback. Another example would be to do squats instead of leg extensions. The more muscles involved in an exercise will require more energy(calories) to be used, resulting in maximizing fat burning.

Interval Training Burns To Maximize Fat Burning

There is a big difference between doing cardio exercises and really doing cardio exercises. The key to maximize fat burning with cardio is intensity. You can be on a treadmill for a couple hours, but if you have it at a low level, you really are just wasting time.

One of the best methods to maximize fat burning is high intensity interval training(HIIT). An example of interval training would be to run for a minute, walk on an incline for a minute, and then repeat. A typical HIIT training can last for about 20 minutes and would be more effective to maximize fat burning than an hour of low intense treadmill session. There has been scientific proof that show this method works.

The great thing about high intensity interval training is that you can use it in any form of exercise you do. A simple walk around a park can turn into a walk,run,walk, method maximizing fat burning outside. The great thing about exercise is there is not one way that it ghas to be done as long as it is done correctly. Be creative and maximize fat burning your way!

Rest and Recover

This is often an overlooked aspect of exercise but rest is extremely important. If you live a busy and stressful life than this is even more important. I have written a post just for this specific topic because it is so important. It’s critical to note that all your results come when the body is at rest – recovering from the intense bout of exercise it just went through. If you never give your body rest, allowing it to recover, you’ll never see the results you desire and you won’t be able to maximize fat burning.

A good idea to help recover and to maximize fat burning is to use one day a week as a non-workout day. You should take yourself away from training and enjoy yourself. Use it as a reward to a week of high intense workouts that you had to maximize your fat burning.

Must know about Gym Mistakes

Your workouts turn into a regular routine that is impossible to break

This is a common mistake within gym members and it’s incredibly easy to stick to something you’re good at. But what happens when your body stops improving and this brick wall seems to stem from the same muscles being used each trip? It’s best to change your routine every four to six weeks to ensure your body is still producing the right results. Classes help too!

letting your mind rule your body

It’s 5 o’clock and you’ve had a tough day at the office, you can’t think of anything better right now then to go home, eat a huge dinner and snuggle down in front of the television. Right? WRONG! Don’t let your mind rule your body. Your mind may be tired but your body isn’t. If you don’t believe me, head down to the gym after work and see for yourself.

Visiting the gym for a chat and a catch up

Neither you nor your gym friends are going to push your body to the max whilst chatting and walking on the running machines. Arranging dinner and catching up is for outside the gym and although a training buddy is a great idea, a chatting buddy will damage your routine and make you lose focus on how much training you’re actually doing.

About Gym Wear

The first thing that a women needs when she hits the gym is a good sports bra. A good supportive bra is a necessity and no longer a luxury. A good bra can be the difference between a productive work out, and a painful and damaging experience. Sports bras these days come in a multitude of different shapes and designs. When choosing a sports bra it is important to ensure that it not only fits you well, but also provides you with the necessary support for your chosen physical activity.
Next is a good fitting top and pants. Wearing more fitted clothing not only offers you support, and can be more flattering, but it can also assist your performance and allows you to really see your body’s structures and postures when exercising, and correct it accordingly. In loose clothes it is harder to ascertain incorrect postures or form and can lead to various health issues like ligament tears, sprains, etc.
The materials that are used these days for designer gym wear are often made of advanced moisture-wicking material, and hence they also help to keep your body cool, and are able to absorb sweat faster keeping you feeling dry and fresh throughout your workout.
There are a wide variety of gym pants available in the market place these days from booty shorts, to ¾ leggings, full length tights, shorts, compression pants, etc. It is important to choose what you feel comfortable in. The more comfortable you are in your gym gear, the more motivated you will be to work out.
Comfortable foot wear is another important thing to wear at the gym. A good pair of shoes will prevent you from slipping, will support your posture, and keep your feet from getting tired.
Every woman wants to look good, even when she heads to gym and these days women’s gym wear has come a long way. Not only is there a multitude of different fashionable styles, prints and colours to choose from, gym wear is now more technologically advanced and can help to assist and even improve your work outs.