Weight Training Schedule For Busy People!

Everyone can agree that maintaining a reputable weight training schedule amidst our fast-paced lives is next to impossible. It’s tough enough for most of us just to get ourselves through our busy lives: the kids up and off to school, shopping done, everyone fed on time, car pooling and actually putting in a full day at work on top of it all. Let alone attempting to get any kind of consistent healthy exercise routine to fit into our day. Or week for that matter!

There’s not much one can do to change any of our realities on a day-to-day basis. But, there are ways that each one of us can carve out some all-important time for ourselves. Not only is creating a weight training schedule beneficial to our physical selves, but also to our mental state.

Exercise of any sort works wonders to help us manage our stress levels. Workout guru, Dr.

Sean Levee, states, “On average, a healthy dose of at least 30 minutes of cardiovascular activity or weight training on a daily basis can reduce one’s stress level by approximately 75% over time.”

While eating correctly and maintaining one’s proper balance of rest is very important to overall health, nothing beats the benefits achieved from simple exercise. And, in days gone by, it seemed that many people tended to participate in one or two methods of exercise. Today, with research to help guide us, it has been proven that an active and consistent mix of cross training exercise is most beneficial to our health.

That includes a combination of cardio exercising such as: swimming, biking, jogging or walking. Strength exercises such as pilates, yoga or a simple weight training schedule. And athletics such as: tennis, golf, soccer, kayaking, rowing or mountain climbing.

There’s nothing like an exercise combination to get our bodies working hard to keep us healthy.

For most business people such as me, traveling for work can hinder a consistent weight training schedule. So, I simply pack my workout clothing, a jump rope and my hand protecting workout grips, and take my workout routine on the road with me. It’s amazing how much exercising I can manage in my hotel room in the morning or at the end of a grueling workday!

Push-ups, an abdominal workout and jump roping can create quite a good session for me in less than 30 minutes. I feel refreshed, clear-headed and can maintain my muscle tone while I’m on the road and always feel better for having accomplished that healthful workout for myself no matter where I am!

So remember, in order to maintain that toned physique and fresh mind, carve out that slice of your day to create your own 30 minute weight training schedule and be on your way to a more fulfilled lifestyle.

Training Regimen for Olympic Lifting

If Olympic lifting is very successful at increasing strength, power, co-ordination and balance, why aren’t more people doing it?  The answer is Olympic lifting is hard. Bicep curls and machine presses are a breeze in contrast; they need little assist or spotting in order to do them well. Olympic lifts require qualified instructors who can break them into digestible steps and show you how to do them correctly. Or else you risk physical injury.

The Olympic lifts include the “pull” phase and the “catch” phase. During the pull, you explode upwards, yanking the barbell off the floor and in front of your thighs, as if you’re attempting to jump out of the gymnasium. In the catch, you quickly move your body under the bar and catch the weight on your shoulders or over your head.
 
Among the USA’s best weight-lifting instructors breaks down the 2 Olympic lifts into their 4 best movements, in 2 separate routines. He thinks this to be an excellent strategy to condition your body for Olympic lifting and to build strength, burn off fat, and enhance sports performance.   This is what they seem like:
 
1. High Pull
 
Hold a barbell just beneath the knees, with a shoulder width, overhand grip. With your back flat and arms straight, pull the bar upward as quickly as you can by thrusting your hips ahead and explosively standing up.  With the bar passing the thighs, move in upwards direction with your toes, pulling the bar to the highest height with your arms bent and upper arms raised.  Return to the original position, and then repeat the lifting for as much as 3 sets with at most 5 repetitions, taking a rest of 90 `sec in between every set.
 
Snatch-Grip Jump Shrug
 
 With a double shoulder width make an overhand grip over the bar that is held just under the knees.  Jump up straight by keeping your arms and back straight, and sending your hips ahead, shrugging the shoulders.  Go back on your feet balls and repeat again. Do 3 sets of 3 to 5 repetitions, resting 90 sec after each set.
 
2. Front Squat
 
 Use a shoulder width overhand grip to hold a bar on top of the shoulders. Raise your upper arms so they are parallel to the floor and let the bar roll back thus it is resting on your fingers, not your hands.  Keep the back flat and feet apart with a shoulder width.  Lower down, keeping your arms in exactly the same position until the thighs become horizontal with the floor.  And, then push up to reach the original position.  You can carry out 3 sets with maximum repetitions of not over six, taking rest for 90 seconds in between the sets.
 
Push Press
 
Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder width aside. Dip the knees slightly and push-up with your legs as you press the bar over your head.  Then lower the bar to the initial position. Do 3 sets of 8 rep, resting 90 sec after every set.
 
NOTE: Two times a week insert these two mini-routines into your present workout, performing them before you do any other exercises. Alternate between Routine 1 and Routine 2.
 
NOTE: The high pull and the jump shrug are speed workouts, thus use a weight which requires a strong effort to lift it swiftly, but is not so heavy that you cannot control the bar. For the front squat and push press, use the heaviest weight that allows you to do all the prescribed repetitions.

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Speed Endurance Training to Chase Down Your Competitors Like They Were Standing Still

If you are sick and tired of getting passed up every time at the end of your sprint races you have to realize that you now need to start working on your speed endurance. Working on your speed endurance is very important to your overall speed. You can have all the quickness in the world but it wouldn’t matter if you get passed up each and every single time. In fact it can be very embarrassing if you are constantly blasting out the blocks in the lead and then slowly get passed up at the end of the race.

In order to prevent this from happening you have to incorporate the proper  training program. When you begin to perform your speed endurance training sessions you have to make sure that you are probably warmed up. A typical warm-up consists of running two laps around the track with some dynamic stretches towards the end.

By utilizing the proper warm-up routine you are making sure that you will not pull any muscles during practice.

Now that your warm-up is out the way you can now begin to focus on your training session. When you first begin your speed endurance training session you can start off with simple workout such as running four 150 m sprints. In between the sprints you have to make sure that you are rested for at least 10 to 15 minutes.

You don’t want to start running with ugly form just because you’re tired. Try to focus on the quality of your workouts more than the quantity each and every single time you step on the track.

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Leg Strength Training Can Destroy Your Lower Back

Article by Rivak Hoffman BS

Lower back injuries, specifically the region of the lumbar spine is an area that is easily susceptible to disc compression, nerve root impingement and facet syndrome. When performing exercises from the vertical position it is imperative to keep the spine C-1 to S-1 in a straight non rounded posture. This can often become difficult if you suffer from excessively tight calve, hamstring and gluteal muscle. The end result is “butt winking”, a thoracic rounding and/or an anterior pelvic tilt greater than 15 degrees. The end result is extreme focal points of pressure which can squeeze the intervetebral disc’s out of alignment, often a posteriorly. Moreover, between each vertebrae, facets which are the bony wing-like structures which run up and down the vertebral column often impale soft inter-cavernous tissue. The end result in an acute very painful, debilitating, inflammatory response which can keep you flat on your back and out of the gym.

To reduce the likelihood of one of these injuries, leg specific stretching routines must be performed before during and after an aggressive leg workout. The culprit muscles which must be stretched are the quadriceps,gluteals, hamstrings, hip flexors and the two muscles of the calve known as the gastrocnemius and soleus. It is also beneficial to perform a mild core workout to encourage spine stability.

If you make a contentious effort to bring these muscle groups back to their acceptable resting length, then you will stay pain free. (remember strength training makes muscles condense and often inflexible) I have worked with numerous very lean athletes who are exponentially more powerful than the average man. It is not unusual to see a cyclical pattern of injuries when the athlete omits the critically important between set stretches. I myself have suffered from numerous lower back injuries due to lack of leg inflexibility.

It is VERY important to understand your bodies deficiencies in terms of strength and inflexibility. It is important for the athletic trainer / fitness specialist to take baseline measurements of all the leg angles of flexibility in all planes. Every 4-6 weeks re-evaluate for improvement.

A well designed leg conditioning program must be built around a safe and bio mechanically sound exercise prescription. Unfortunately not all fitness specialists are built the same and some therefore ignore the medical and potential injury effects of poor exercise design.

Somagenesis health and fitness trainers have strong foundations in medical anatomy physiology and application. For more information on how to create the perfect leg conditioning and flexibility prescription, contact us as<html>http:www.somagenesis.com&lt;html> or call 760-271-3064.

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Why Overdo Muscle Training?

Most people are unaware that if you apply excess physical stress on the body the central nervous system will be affected negatively. This is quite harmful if the stress is extended for a long period of time. Picture a computer with so many programs running at the same time, the processor will be overloaded and begin to perform the tasks slowly. Such is the case for the body and the effectiveness of the central nervous system.

Overtraining in weightlifting uses up the nervous energy contained in the nervous system. Simply put the nervous energy is the battery which runs our entire body functions and thus most successful bodybuilders usually have stronger batteries in them. Another reason you should watch out and avoid overtraining in weight lifting is that it could actually make you lose your already acquired muscles. For the muscles to grow bigger and faster it is important you provide them with proper recovery time and this can not be achieved if you over stress your muscles period.

If you want to avoid such common mistakes the first step is to understand how the process of building muscles occurs in the body.

The aim of weight training is to achieve microtrauma, whereby you create micro tears to the muscles you are working out. When micro-tears occur in the muscles a bodybuilder then experiences soreness after training which is referred to as delayed onset muscle soreness. Muscle growth is caused when the body adaptive response system is trying to repair this micro-trauma. This is felt more a few days after a training or workout session. After some time the soreness reduces when the muscles get used to the exercises.

Thus your aim in the gym should be to lift weights with minimum intensity needed only to produce the natural adaptive response. When you have managed to stress your muscles along the limits where they cause micro-trauma your job is done. This is because when you create further stress to the muscles, they will respond adversely and begin to reduce.

With the muscle building process in mind there are several things you need to do and others to ignore if you want to have a proper and effective body building workout. This is because if you want to add more mass you need to be very dedicated and at the same time careful when you are training.

Here are several things to consider if you want to increase those muscles:

1. Popping steroids as a shortcut to gaining muscles is the wrong way to go about it. This is because the side effects associated with this method are not worth taking the chance. I mean is there a reason to have a perfect body as a man and suck in bed. Use natural proteins instead.

2. Combine aerobics and weight lifting together.

To achieve lean body mass you need to properly balance these two factors .This is especially important in attaining good body composition.

3. Attain enough rest. This is extremely vital for proper muscle building.

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Weight Training Program For Women – Use These Ideas To Improve Your Base Levels Of Fitness

Article by Philip Roberts

If you have been looking for a weight training program for women, you may not have realised that by following a few ‘basics’ you can go a long way towards achieving your goals, as well as those of your family.

If you have let your fitness go a bit, you can rest assured you are not alone! Particularly as people become older, they find themselves putting fitness on the back burner. Other, more pressing matters, such as family and work duties, are put before health and fitness. These simple tips can help show you the way to regaining your fitness. You can regain some of the body tone that you had when you were younger by following these tips. When people age, they sometimes neglect their fitness. Working out may lose out to the demands of work and family as we age. If you are in this situation yourself, then make use of the tips in this article to turn things around. Just like the last time you were slender, when you use this advice you will get into great shape.

Do not wear tight uncomfortable clothes when you exercise. If you wear clothes that do not let you breath, it will be more difficult for you to exercise. Make sure that your workout clothing is flexible, comfortable, and well ventilated, so it allows your skin to breathe. Make sure to put on some fresh clothes after your workout. Make it a point to wear loose-fitting, comfortable clothing during your exercise routine. You need to wear clothes that allow your skin to breathe, otherwise you will not sweat which causes you to feel uncomfortable. Comfortable, natural materials, such as a cotton jersey, are very good exercise clothes. Be sure to keep a change of fresh clothing to change into when you are finished exercising.

If you are interested in working out in a climbing gym, you should take the time to purchase proper climbing shoes. Buy shoes that are particularly flexible if you want to successfully climb. You need different shoes for running and walking then you do for climbing, because the requirements for traction and balance are different. Buy special shoes for climbing. Flexibility and traction are important features to have in a pair of shoes while climbing. Get a pair of shoes made for climbing rather than using regular training shoes.

Exercise can help reduce menstrual cramps. A woman’s hormone levels increase during this time, which can lead to feelings of stress. Exercise can help eliminate stress and anxiety. This can also help the body deal with bloating due to the retention of water. Exercise can help women relieve their pain and discomfort around their period. Hormonal changes during a woman’s monthly cycle can bring on emotional fluctuations, including stress or depression. An effective antidote to high levels of stress and anxiety is exercise. It can also relieve bloating and other stress-related water retention.

Educate yourself about your child’s physical education program at school and make sure they are getting the proper education and information they need. You may find it necessary to volunteer part of your time to ensure your child gets proper physical education. This may lead to your child gaining a larger interest in physical fitness. Perhaps your child has not been properly educated at school. Find out more about the physical education courses your child has taken. You can volunteer your time at the school during special fitness programs to show your child how important it is to you, and it should be important to them, too. This could lead to them being more involved.

If you pay for your training sessions ahead of time, you are more likely to be motivated to attend them regularly. You will be more likely to attend your workout sessions because not attending them will result in lost money. Once way to increase training compliance is to pay your personal trainer up front. This way, you are much more apt to keep your appointments because if you don’t, you’ll be wasting money.

Even when you are seated at your desk, you can still do some stretching exercises that will help prepare you for any weight training program for women. When you are at work, you should not be sitting for too long without getting up from time to time. You should attempt to move around and stretch for a few minutes out of every hour to 90 minutes; this can improve blood flow and prevent painful cramping. Instead of sitting idly in your chair at work, use that time to do some stretching exercises. Sitting for hours at a time without getting up and moving around is unhealthy. Get up every hour or so and spend five minutes stretching; this will keep your circulation going and help prevent cramps in your muscles.

If you are someone who wants to be in shape, read these tips and find out how easy it can be. Spend some time working on yourself and do the work it takes to get into shape. These are not only virtues on the training floor, but in life in general. If you can do this in your exeryday life, you can do it in a work out. Get up and go do it. As you can see, getting in shape doesn’t have to be tough. You just need to work hard and stay motivated to reach your goals. These characteristics are inherent in all sorts of things in life. When you are successful with all other aspects of your life, your fitness goals will be a breeze. Just get up and go for it!

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Restarting Weight Training Workout after a Long Break

Article by Sahil Sidhu

You are standing in front of the mirror, looking at your body with a raised eyebrow and thinking of past years when you used to go to gym regularly, you used to pump muscles in gym, and you used to look fit, lean and strong, now you are thinking of restarting your routine weight training workout and then you declare loudly – “Tomorrow I am going to gym and going to loose my fat as soon as possible”. Next day you are again standing in front of mirror and then again declaring the same.

If you are one of these people, you must right now get out of this vicious circle, because that day is near, when you are going to feel more embarrassed standing in front of your mirror.

Finally after a big struggle, you are standing in front of the gym, you feel proud and happy, and you open the door of the gym like a boss. You are in gym right now and you know what to do, you hop on treadmill and start running, and suddenly the old gym memories comes back, and you decide to run faster faster and more faster, now leaving the treadmill you walk towards your forgotten love – DUMBBELLS. You start lifting weights, you remember everything you used to do in gym earlier and you know that you produced results, so you keep on increasing weights, do everything and complete your weight training workout.

You are now about to get out of gym, but you can’t! The exit door of your gym feels heavier to push to open, you some how come out, walk with two left legs and manage to reach home. You are feeling horrible now, very exhausted and sleepy, you are not even able to eat your food easily, handling a spoon feels so heavy and in office you yawn the whole day, you reach back home, you are not able to open your eyes and you sleep.

Next day you feel bored to go to gym, you laze around and do your routine, the day’s passes on and your best friend the vicious circle of your thinking process is back, your mirror is back. You are back to your normal life!

Now getting to the main part of my blog, which says how to restart your weight training workout and information regarding how much long and when to take break from your weight training workout.

From the bitter part, now we reached the sweetest part, all I want to say is that, to restart your workout, Commitment to recreate your commitment to workout everyday itself is must. It’s good that you know the ways to workout in gym with weights, it’s a plus point, but after a long break, everything is not as easy and same as before, you need to calm down a bit, you need to relax rather than rushing to cut the fat, you need to start from zero, remember the first time you entered gym, you were so careful that time, lifting with very lighter weights, you need to love your body, love your fat, and make your body comfortable with you restarting your workout and as your body gets comfortable, no need to rush still, just increase weight slightly, and keep on moving even if you are not producing results.

I won’t say that this is the right track, nor I am going to say that it’s a wrong track. But yeah I can promise that by following this track you can produce results the way you want. I hope this brings a smile on your face. But I got some thing more important to inform you, that how long and when you should take break from your weight training workout.

Even if you are a workout freak, there are days when you feel not to workout and you don’t want to go to gym. But even then you drag yourself in gym, thinking that not going to gym will be a dishonor to yourself and you force yourself to workout thinking as if its your religion, this commitment is good, but you are forgetting one of the most important aspect and main pillar of your health and fitness, which is RECOVERY.

Like you go gym regularly, you must take breaks regularly to recover, this helps giving 100% in your workout every time you step in gym. SO just take break when you feel strongly not to go to gym, listen to your body, your body will communicate when it needed rest for recovery. Experts says it should not be like you completely take break and do nothing, instead one can go for a long walk, relax in swimming pool, kick football, few serves with tennis racquet etc.

One more important aspect is the duration for taking a break, if you train yourself with weights, taking break not more than one week is good, and one week break will not let go all of hard work you did in gym. But you must listen to your body and manage doing your weight training workouts and taking breaks.

MMA Conditioning Training Workouts Tips

Article by Terry Sandhu

A significant part of of MMA training needs to be focused on MMA conditioning training workouts.

You may have all the methodology on the planet, however , if you do not possess the bodily conditioning along with the aerobic capacity to last a fight, all your other martial arts training will have been in vain.

Your mma training workouts for conditioning needs to focus on two major areas|There are 2 main aspects that you ought to look at when it comes to martial arts conditioning. The first is your aerobic conditioning. The second is the conditioning of the muscular areas.

In a mixed martial arts competition, your opponent is not going to allow you to have a rest when you fancy a breather. Any indication of tiredness will encourage the individual that you fighting to go for the knockout.

The way that you train should reflect the way that you fight in competition. This means training with very little rest. The aim is to exercise without taking a rest for around five minutes. It doesn’t mean just sticking to one exercise for that length of time. You have to use several exercises which focus on a variety of muscles.

There are a number of exercises which you could use to achieve this effect. You can squat by using a quite heavy weight for 10 reps, then quickly move on to other exercises like the dumbbell press, the flat bench press, dead lifts, pull-ups, or maybe bent over rows.

Your main mma conditioning training workouts should include a circuit of around half a dozen exercises which will be repeated until your 5 minutes were up. Not only would this greatly improve the staying power of the muscles, it will also boost your cardiovascular levels.

This kind of mma training can be quite difficult, so if you are not at the level to execute this level of training, you will need to build up to it. Start with training all out for one minute, after which add more time as your levels of conditioning increase. The objective is the 5 minute mark.

When it’s possible to complete a full period of 5 minutes, try extending the time. The next milestone would be 10 minutes. The reality is that once you can do Ten minutes of continual mma training in this manner, you can be somebody that is going to be feared. Furthermore, you will be completely confident in your capabilities to go the distance.

As I have mentioned, there are numerous exercises that you can use. The key is to use a a few different body parts in your mma conditioning training workouts in order to get into the best shape of your life.

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Strength Training: Great For Women

Article by Sarah Elena Elliott

So many women who are looking to lose weight and get in shape avoid strength training out of fear of bulking up. They don’t want the masculine appearance of muscles and assume that their bodies will look just like that of a man’s if they participate in strength training on a regular basis. This is a myth!

In fact, not only will you not bulk up you will actually increase your metabolism, look slimmer, feel better and even lose weight much quicker than you would without it. The common fear is that gaining muscles will cause you to gain weight, but the opposite is true. The more muscle you gain the more calories your body burns even while resting. Adding just 5 lbs. a muscle is an extra 250 calories a day that your body will burn.

Muscle replaces fat and takes up less room in your body. Two women can weigh exactly the same, but one woman can be dramatically thinner even if they are the same height. The difference is, the more muscles a woman has in place of fat the smaller and tighter her body is. Extra muscle is the path to truly changing the way your body works in a positive way.

What should you be working on? Specifically your body is broken into three regions for strength training. Your upper body, core and lower body all need to be worked in order to gain overall muscle with maximum benefits.

Your upper body is made up of your arms, shoulders, upper back, neck and chest. You can work with free weights or machines to target these specific body parts. The bench press is one obvious method for targeting your chest muscle.

Your lower body is made up of your hamstrings, quads, calves and tibialis and these parts can be worked with lunges, squats, the leg press machine, and leg raises. The more muscle you have in your legs the easier it will be to accomplish rigorous aerobic exercises.

And finally, your core is made up of your lower back, obliques, hips and groin. These areas can be worked with crunches, back extensions and other machines that target these regions. Core strength is essential for preventing injury.

Always remember to give your body time to rest in between strength training sessions so that you can build new muscles. New muscles cannot grow if you continue to break them down, the healing process and the aches you have after a workout are actually good things!

Your body is building new muscle and growing! Each time that you do strength training try to push yourself using weights that actually challenge your body. It’s a big mistake to lift light weights many times instead of heavy weights a few times. A higher weight lifted combined with fewer reps will ensure muscle growth. Make sure that you always increase the amount of weight you are lifting to challenge your body and always separate your regional workouts. Never do two upper body workouts in a row, it is important to mix them up.

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Navy Seal Training – Military Fitness Exercises – Train Like a Seal

Article by Tom Johnstoon

Navy Seal coaching is considered to be a single of the most rigorous periods of time a youthful gentleman can experience. Navy Seals are anticipated to be ready to withstand a remarkable sum of physical strain, be ready to carry out day in and day out in fight ailments, to really feel at household on sea and land, not to point out have prime notch weapon coaching and discipline.In this post I want to focus on the sort of bodily instruction Navy Seals will need to go through. Apart from being in a position to swim quickly about lengthy distances, they also go by way of a great deal of tough and exerting exercise phases on land.The 1st point you as a civilian need to have to fully grasp is that military fitness is no exactly where close to fitness center fitness and coaching programs you may well know which are focused on excess fat loss or muscle constructing. Civilian coaching ideas are primarily for looking far better, obtaining flat abs, or shedding some extra fat. For a soldier, this is hardly crucial. In fight, with bullets flying close by, and an enemy pressing in, you want to be in a position to count on your physique to execute at all instances. Searching great is just a nice facet impact.This implies that the Navy Seals education exercises are incredibly various from all those you see at gyms. For one issue, most of the coaching is carried out outdoors and not in a health club. There is a better emphasis on human body excess weight workout routines than on fat teaching. You train with a lot of added gear carried or strapped to your human body, in total army gear, not in comfy gym shorts.In addition, you can assume to do a ton of circuit coaching, involving power and cardio exercises in quick succession. Undertaking each extended duration cardio and sprinting is one thing you can count on, as is working via water, uphill, or on uncomfortable terrain.Staying able to carry out beneath time constraints is tremendous crucial. You don\’t have all the time in the planet. You can\’t get a break unless of course your drill sergeant allows it. This is not the air conditioned, absolutely free spirit, ambiance of the health club.A thing which soldiers want to be ready to do is promptly recover from physical exertion to be ready to carry out once a lot more. I know that in the Tacfit Commando program, which shows how troopers truly train, there\’s a whole lot of concentrate on recovery. You require to be capable to charge the enemy even if you\’re tired. There is no excuse for failure and the value of it may possibly be large.If you want to train like a navy seal, get out of the gymnasium, train your physique to execute rather than to seem suit, and really push it. There is no other way.Navy Seals Knife

Courtesy of fittofight.com SGT Ken pushed over 80 military fitness trainers and over 400 Army National Guard Soldiers through his Tactical Fitness Leadership training at Camp Shelby, MS. HOOAH!”
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