Category Archives: Workout Routines

Is Your Workout Program Working Out?

Author:  C. Small

Effective cardiovascular and strength training are crucial factors in many fitness related goals including athletic goals, weigh/fat loss and overall good health.

As I’ve mentioned in previous articles, overall fitness requires you to combine cardio and strengthening exercises with a well-balanced diet.  (To see why, click here.)

But even a well thought out fitness plan requires periodic adjustments.

How many times have you heard people say (or maybe you’ve even said it yourself) that they were reaching their fitness goals but all of a sudden it was as though they had hit a wall.  They couldn’t lose any more weight.  The inches were no longer melting away.  They couldn’t understand why.  They started to get frustrated.

So what did they do?

Some may have fallen off the healthy food diet because some people overeat or eat junk food out of frustration.

Some may have designed a new fitness plan…not bad.

Some may go out and buy new DVD workout programs…good but a bit expensive to buy new DVDs every time you hit a plateau.

Worst of all, some may have quit their diet and exercise plan altogether.

As you can see this problem can be approached in many different ways.

However, most of the time all that’s required is a simple adjustment or “tweak” to your current plan.

Our bodies tend to adapt to the same routine day in and day out.  That’s why it’s important to have a large variety of healthy foods on our diet plan…so we won’t good bored and our bodies don’t adjust to a set caloric intake.

As with your diet plan, you also need to periodically adjust your workout routine.  If you already have a good workout plan, considering making the following changes.

  • Duration: Length of time spent for each individual cardio/strengthening session – increase the number of repetitions or sets in each session.
  • Intensity: Level of difficulty achieved during each cardio/strengthening session – take it to the next level.  For example if it’s easy lifting 10-pound weights, switch to 15-pound weights.
  • Variance: Varying the type of cardio/strength exercises performed each session – include a variety of exercises performed on different days.

If you don’t already have a good workout program and you’re ready AND capable of doing a high-impact program, you may want to consider purchasing either p90x or Shaun T’s Insanity program.  Both programs are designed to enable you to blast right through that wall, in other words avoid that plateau and reach your desired targets. 

Remember, you hold the key to your weight/fat loss – healthier you success.  Don’t get frustrated.  Keep your eyes on your target and keep moving forward.

Until next time,

Carolyn

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

 

FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Exercise to Slenderize

Author:  C. Small

Hello Everyone.

I just sent some tips to those of you who have subscribed to my email list that I decided to share with others this one time as well.

You know, we all experience interruptions in our exercise and workout schedule every now and then.  Holidays, weddings, vacations, injury and illness can all force us to put aside our exercise program for a while.

So how can you keep exercise a priority when your schedule changes?  What’s considered too little exercise to maintain your fitness?  How long can you stay on a modified exercise plan without feeling those jeans getting tight around the midsection or hips?

Since everyone is different, there really isn’t one right answer.  However, most experts agree that it all depends on your goals and your current level of fitness.  If your main goal is to maintain your fitness level during a few weeks of reduced training, then some moderate exercise for 30 minutes every other day will suffice.  If your current level of fitness is high and you want to keep it that way, you will need to adjust your exercise time, type and intensity accordingly.

Try to maintain an exercise routine during a “break”, even if it’s a modified one because experts believe that you start “deconditioning” in about two weeks if you stop exercising altogether.  Once you lose your fitness, it takes nearly three times as long to recondition your body again.

I’m sure you all want to maintain or continue moving forward with your weight – fat loss targets even during planned or unplanned breaks, right?  So continue to exercise to slenderize.

Below are A Few Exercises You May Want to Try During Your Beak

  • Walking (If the weather is nice)
  • Jumping Jacks
  • Pushups (Not a favorite, but they do help build arm strength.  And remember, you can do them on your knees or against the wall.)
  • Leg Lifts
  • Crunches
  • Jogging In Place (This is a great exercise for your heart.  You can jog in place at home while watching TV or listening to music.  Make sure you have a good pair of shoes to eliminate any stress to your legs.)
  • Squats (These are good exercises for your legs and buttocks.  Squats are hard on my knees so I do them by sitting and standing up again from a regular chair.)
  • Light Weight Lifting (You can use milk or laundry detergent containers or water bottles…whatever you can find in the place you’re staying.)
  • Dancing (A favorite of the group.)
  • Step Exercises (Use the steps in your home or wherever you’re taking your break, if there are any.  Several repetitions will help tone your leg muscles.  (Please be careful!)

Keep in mind…

…you don’t need expensive equipment in order to give your body an effective workout.  Use what you have in your home, hotel room, resort or wherever you’re taking your “break”.

For a guide to help you, click the below link to grab your copy of Workout Without Weights, which is loaded with exercises that will keep you fit every day, not just during holidays, vacations and etc.  The book comes with four (4) bonuses and a money back guarantee.  Total value for the package is $96.95, but you only pay $19.95 for the entire package.

So…

…click the link below to start your Workout Without Weights program TODAY!

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Workout Without Weights

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Remember:  the key to your success is NOT giving up.  Keep working out.

Take Care and Be Safe!

V/r,

Carolyn

Our health always seems much more valuable after we lose it. ~Author Unknown


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Give the Gift of Insanity

Author:  C. Small

Hello Everyone,

The holidays are approaching and I know a lot of you want to burn a few excess pounds so that you will be able to enjoy the turkey, stuffing, pies and so on.  And, some of you may still be looking for that max workout program that will give you the ultimate weight loss and fat burning plan.

Well look no further.

Checkout the short video below!

I hope you enjoyed the video. Shaun T is a very dynamic instructor who will keep you moving, motivated and entertained.  With his program you perform long bursts of maximum-intensity exercises with short periods of rest.  You will alternate between aerobic and anaerobic intervals performed at your MAX.

ARE YOU READY?  If so, click on the link below and start your get-fit-in-60-days program now!

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Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Happy Holidays!

Be Safe.  Be Healthy.  Be Beautiful!

Carolyn

About the Author:  C. Small is an Air Force veteran, mother, Christian and entrepreneur.  She is passionate about helping others in personal development, achieving healthy lifestyles and financial freedom.

(NOTE:  If for medical reasons you need a low impact workout program, this plan is not for you.  And as always consult your physician prior to starting any exercise program, especially one that’s high impact.)


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Cross Train – Get Fit and Lose Fat!

Author: Carolyn Small

Hello Everyone.

I mentioned this in a previous article but I believe it bears repeating: The numbers on your scale do not indicate whether you are fit or fat. They only tell you how much you weigh. Far more significant than your total body weight is the composition of your body tissue. (Click here for healthy body fat percents.)

A small amount of fat is needed for padding the internal organs and as insulation under the skin. However, excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

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Being fit decreases your chance of contracting diseases

while carrying excess body fat increases those chances!

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Many of you who are serious about your health work really, really hard to get those numbers down to what you believe are acceptable figures. But, you’re still fat…still in danger of having all sorts or medical issues. Don’t get me wrong, losing weight is good, but you must take your fitness program to the next level.

Winning the Battle against Fat

When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you may not get any farther than just “thinking” about losing fat.

Why? Experts contend that when people exert more effort than what they “think” they’re capable of doing there’s a tendency to lose interest, become weary and dissatisfied. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips for comfort.

It’s at this point that a strong support group is worth its weight in gold. They will remind you of your goals and your purpose for starting the exercise program. They will help motivate you and get you moving again.

But what if your motivation level starts to decline because you’re bored with your workout program?

How do you combat boredom? Cross Training!

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in an exercise program to overcome or break the monotony or dullness of the routine.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid muscle damage, eliminate boredom and get improved results.

Cross training – 3 basic components:

  • Endurance exercises to condition the heart, lungs and blood vessels.
  • Exercises to strengthen the muscles. Because you’re doing a variety of exercises, cross training conditions the entire body, not just specific muscle groups. AND, since you’re not doing the same set of exercises every day, you’re not over stressing any particular muscle group.
  • Exercises to improve flexibility, speed, agility and balance.

Cross training is indeed a great way to modify the concept of exercising and losing fat without having to endure monotonous activities.

You can develop your own cross training program, have someone else, such as a personal trainer or, a fitness expert at your local gym do it for you, or you can purchase one of the many fitness programs on the market today. Two of the leading programs on the market are Shaun T’s Insanity and P90X. For more info on each program please check out Max Workout for the Ultimate Weight Loss – Fat Burn and How Does P90X Work? (Note: both of these programs are high-impact.)

In short, getting fit and losing fat does not have to be boring. It can be fun if you choose the right program to follow. Remember: everyone is not the same. You must choose the program that is right for you. If you don’t, you won’t stick with it. You will continue doing the same things that you have always done, getting the same results that you’ve always have.

Best Wishes for much Success!

Carolyn

I keep trying to lose weight… but it keeps finding me!  ~Author Unknown

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FINE PRINT
This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

How Does P90X Work?

Author: Kevin Trentp90xdvd

P90X is a high-intensity workout program that was developed by fitness guru Tony Horton to reshape your body in only 90 days. The program makes a lot of claims about losing weight and toning your entire body. So, just how can P90X and Tony Horton make these claims and stand behind them? Here are the specifics on how the P90X workout exactly works.

Muscle Confusion

The muscle confusion principle is the key to P90X and reshaping your body. Tony Horton developed this workout technique so that your body was always being challenged during every workout. This is effective for losing weight and getting toned because your body never gets used to the exercises and always has to put forth effort to get the workout done. Your muscles are constantly confused, which means that they are going to be burning fat and calories like crazy. This accelerates a person’s results since your body is never going to plateau. You can continue to lose weight and develop muscle throughout the whole 90 days and beyond and not have to worry about your body plateauing and your exercise efforts are never wasted.

Diversityp90x male

With the P90X workout, you get 12 different workouts that are done on a set out schedule depending on what level you are starting at. P90X easily gets rid of the boredom of exercising, as you could be doing yoga one day and extreme cardio and plyometrics the next day. Most people who start an exercise program get bored after a few months because it’s all the same exercises and workouts. P90X offers a diverse offering of 12 different workouts that will definitely keep you from being bored during the program.

Efficient

There is no wasted time during your P90X workouts. Every exercise in every one of the 12 workouts that you do are specifically done for fat burning and strength building reasons. With some workouts you may have wasted exercises that may do nothing for your body. With P90X you have different levels of difficulty which means you are always getting an efficient workout no matter if you are a beginner or a seasoned pro. You get at least an hour of constant sweating and fat burning with little rest during the workouts. No one wants to waste time when they are working out. People have busy lives and need a workout that is efficient and will utilize every minute of the workout to losing weight or getting toned. That is exactly what P90X does.

p90x313 femaleTony Horton’s P90X is not a miracle cure or anything like that. It is a well-developed workout program that takes effort and time on a person’s behalf to lose weight and get the toned body that they want. P90X will not work if you do not commit fully to the program. The P90X workout uses muscle confusion as well as exercise diversity to help people lose weight and get the toned body they want. A person has to put in the efforts for the program to be a success.

Article Source: http://www.articlesbase.com/health-articles/how-does-p90x-work-1154348.html

About the Author:  Tiffany Brunskole is a writer for Surfer Body Fitness, an Online retailer who specializes in workout products and supplies from Beachbody fitness such as P90X. P90X can help you burn more calories and achieve weight loss faster.

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

A 3day Workout Routine for the Beginner

Author: Jeff Andersonworkout-routine_1000189

Most people put off making their first visit to the gym thinking that a  workout routine  is a commitment that would be too difficult to squeeze into their already busy—or lazy—schedule. One thing that many of those people don’t realize is that an exercise routine need not eat up one’s schedule. In fact, a 3day workout routine is all that is needed for one to maintain a healthy lifestyle. And if that still sounds too much, let me ease your troubled mind by saying that ” 3day workout routine ” means only an hour and a half at most per day.

There are as many variations to a 3day workout routine as there are fitness goals and body types and medical histories. You can use the following or tweak it depending on your fitness goal:

Work out on Mondays, Wednesdays, and Fridays, and then take the weekends off. If you’re the type of person who hates being around sweaty people—even when you’re sweating yourself—or would not rather not stand around waiting for available equipment, go for an outdoor activity like swimming, running, or biking. For best results, do a different activity per day, making sure that each targets a different muscle group. This way, you get full-body toning out of your  3day workout routine . I would advise this to people who have trouble sticking to a routine because of boredom or loss of interest.

At the gym, you can work out all muscle groups on each session. Beginners can start with one set of 15 reps for each exercise, then gradually move it up to three sets towards the end of the first month. Start each session with 10 minutes of low-intensity cardio to warm up, followed by your upper, middle, lower body workout routine. For best results, finish off with another 20 to 30 minutes of your favorite cardio. As you already know, all this rounds up to an hour and a half at most.

One other thing that most people don’t realize is that their schedule is not really as busy as they might think–at least not too busy that it’s impossible to squeeze in an hour and a half of exercise three days a week. With the myriad variations of workout routines schedules out there, and with the proper guidance, you should be able to find one that’s right for you. In fact, even daily workout schedules can fit into a busy lifestyle given the proper time management. For an impossibly hectic schedule, one can even find ways to workout at home and save on travel time to the gym. So you see, there is really no excuse for putting off having an exercise routine. After all, a fit and healthy lifestyle means more energy and a longer life with which to do and enjoy all the things you want.

Getting Back in Shape: 32 Workout Programs for Lifelong Fitness