How To Speed Metabolism Up – Lose Weight Easily

Article by Jonathan Biard

How To Speed Metabolism Up – Lose Weight Easily – Health – Weight Loss

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Metabolism could be summarized as all of the inner workings of your body to keep it functioning. For the body to function at optimal performance, a good source of fuel and oil is required. The food can be considered as the fuel and the water can be considered as the oil. Selecting food wisely is a huge factor in how well you manipulate your metabolism. If the foods you select do not supply your body with the correct nutrients in the proper amounts, the metabolism’s increase in performance won’t be great. In the event you only eat desserts for example, you won’t have enough protein or healthy fats.

Drinking water should always be the 1st step. Drinking a lot will let your body know that it does not need to keep a lot in reserve and you will almost instantly lose water-weight because of less water retention. Don’t get your water from things like coffee or sodas though — you want clean water. If you do, your body will have to consume a lot more water to get rid of the bad stuff than the coffee or soda contains itself. Ice cold water will have the added advantage of forcing your body to warm your insides up rapidly. Releasing heat is a wonderful free calorie-burner!

The second thing you should do is eat small, frequent meals a minimum of six times a day. Every time you eat, you start your digestive system which consumes a lot of calories. It is entirely involuntary and effortless so you will burn fat without even knowing about it. You want to aim for about 200 calories from a protein source and satisfy the rest of your hunger with fruits or vegetables. If you do this everyday, it could be the equivalent of doing 3 hours of high intensity interval cardio training for most people. Crazy isn’t it?

The third most important thing is to lift some weights. Weight training creates micro-fissures inside your muscles. Along with the fissures which will require repair, things like calcium enter the muscles and will need to be cleaned up later on. This takes about 3 days to fully complete. By working out on a Friday, for instance, your metabolism is going to be boosted for the entire duration of the weekend.

Cardiovascular activity is also excellent for increasing your metabolism. The increase in metabolism has a duration of about 24 hours however it may be performed everyday. Should you do cardio for 30 minutes or more everyday, your metabolism will constantly be working hard. Doing cardio demands energy immediately for a wide variety of functions, including pumping blood faster and perspiring, as well as later for muscle repair. If you can do it right as you wake up then by all means do so. It’s the most effective time of the day for cardio. You’ll have depleted your glucose reserves during the night so your body will have no other option but turn fat into sugar for instant energy.

Yet another very important thing is to stay away from being lazy. Laziness does not just mean sitting on the couch. You can do exercise and still be lazy about it. If the workout is getting effortless and you don’t change it up, you’re being lazy. Keeping the body guessing is of the utmost importance. You need to push your body and change the routine every 18 training sessions to steer clear of plateaus. You can do this in your everyday tasks too like walking to the store instead of taking the car.

About the Author

Since you found this page, it’s fairly clear that you’re open to some expert advice. A lot of experts, along with myself, keep discovering better tactics to reducing weight with little effort. For much more free suggestions, I definitely recommend you come visit my Speed Up The Metabolism [http://speedupthemetabolism.com] or Tips To Losing Weight [http://tipstolosingweight.net] websites.

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Jonathan Biard

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Related How To Speed Metabolism Articles

Functional Training for Speed and Agility

Article by Mark Wine CSCS ; NASM PT, CES, PES

Functional Training for Speed and Agility – Health – Fitness

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Speed is one of the most highly sought after goals of an athletic performance training regimen. However, speed is one of the hardest traits to acquire, unless it comes natural. Before undergoing speed and agility training it is important to have an understanding of certain characteristics that go hand in hand with speed and agility. Training and activating the stretch shortening cycle is the hidden gym when training for Speed & Agility performance.

The stretch-shortening cycle (SSC) is highly active when utilizing plyometric exercises. “Plyometric exercise is a quick powerful movement using a prestretch, or countermovement, that involves the SSC. The purpose of plyometrics are to increase power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex” [2 – pg.414]. The SSC utilizes tendons and ligaments in a spring like action, therefore limiting the amount of ground reaction force (GRF). The GRF is the amount of time your limbs stay on the ground during sprints and/or running. Faster athletes have more power in their lower body musculature and therefore have less GRF during sprints.

How do you train the SSC? Training for the SSC requires specific plyometric training (i.e. box jumps, hurdles, jumping, etc…). However, not all plyometrics training are created equal. Utilize mini hurdles or a plyometric that utilizes bouncing (springing) as a technique to the exercise are more efficient. For example, try this workout combination:1. Perform Back Squats for 3 sets of 8 repetitions with a moderate to heavy load (weight)

– Superset (perform right after) the back squats with a bouncing (SSC) plyometric, such as 2-1 jumps, mini hurdle jump over, or repetitive box jumps utilizing limited GRF.

Performing back squats will breakdown leg musculature, which will result in strength and power gains. Leg musculature will in turn be capable of generating more power for greater speed and agility. Following this complex exercise with a SSC plyometric will further generate power adaptations. Due to the nature of the countermovement plyometric, if performed properly, you will activate tendons and ligaments as springs and not exhaust leg musculature like a full squat jump. The combination of strength and power lifting with a SSC plyometric will create an environment similar to that of real time competition requiring repeated bouts of high reaction forces that are similar to sprinting and sports.

Bilateral (two leg) hurdle jumps, or bilateral repetitive box jumps, are shown to utilize higher forces than other traditional jumping exercises (including regular box jumps). Sprinting and Agility require high forces when contacting the ground, SSC plyometrics require comparable forces. Therefore, it is theorized that creating a training environment with similar forces is highly sought after. “Bilateral jumps over hurdles are an excellent exercise to stimulate contact time and reaction forces because the values are similar or even superior than traditional resistance exercises such as squats, hang cleans, and loaded jumps” [3].

Bilateral jumps activating the SSC are preferable due to the shorter contact time and higher forces of the jump. However, do not neglect to utilize unilateral or alternating jumps. Running requires alternating unilateral jumps, utilizing the SSC, over and over again. Therefore, the athlete with the greatest amount of power and ability to spring from step to step will be faster, quicker, and more agile. When incorporating unilateral and/or alternating unilateral jumps into a plyometric regimen, it might be advantageous to seek plyometrics that allow less contact time. Examples include mini hurdles, mini cones and repetitive low box jumps.

It is important to note that bilateral jumps do not perfectly replicate real time competition contact times; neither do unilateral jumps. However, utilizing both bilateral and alternating unilateral repetitive jumps, which activate the SSC, creates an environment similar to that of sprinting / competition in terms of ground contact time and rate of force development (RFD).

Listed are some of the most effective plyometric exercises that activate the SSC:

– Repetitive Box Jumps (bilateral and unilateral) – spring up and down keeping a dorsi flexed position in your feet and a slight knee bend; the less time you spend on the ground the betterwww.functionalmusclefitness.com

– 2-1 Box Jumps – just like repetitive box jumps, keep your feet in a dorsi flexed position and a slight knee bend to allow for greater spring (less contact time)

– Mini Hurdle Jump Over – utilize both unilateral and bilateral; when performing unilateral, it might be advantageous to use the smallest hurdle, maybe even short cones.

– Unilateral Side-to-Side Short Box Jump Over – this plyometric is highly advanced, therefore, novice athletes who have not been engaged in athletic performance training should start with bilateral jumps. Once they have shown the ability to perform bilateral repetitive box jumps then they can perform bilateral side-to-side short box jump over.

(Check out http://www.functionalmusclefitness.com “exercise of the week” to see these exercises in action, plus more)

Sources1. Training Specificity of Hurdle vs. Countermovement Jump Trainingby, Dario F. Cappa and David G. BehmJournal of Strength and Conditioning Research©2011 National Strength and Conditioning AssociationVolume 25, Number 10, October 20112. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle©2008, 2000, 19943. Optimal loading for maximal power output during lower-body resistance exercisesCormie, P, McCaulley, GO, Triplett, NT, and Mcbride, JM.Medical Science Sports Exercise 39: 340-349, 2007

About the Author

Strength Coach Mark Wine is quickly gaining a reputation as one of the best trainers in the country for his work with NFL Players, high school and middle school athletes, as well as Olympic hopefuls. With his new athletic performance training center Functional Muscle Fitness he hopes to redefine sports performance / gym training.

For custom workouts, exercise videos and more check out http://functionalmusclefitness.com/

or check us out on Facebook http://facebook.com/Functionalmusclefitness/

Functional Muscle Fitness LLC1091 Shary CircleConcord, Ca 94518(925) 689-3631 ‎

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Mark Wine CSCS ; NASM PT, CES, PES

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More Speed And Strength Workouts Articles

Top Ten Physical exercises For Football Strength and Speed

Article by JERRI CRANE

Top Ten Physical exercises For Football Strength and Speed – Sports

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Way too many football players and strength coaches develop favorite lifts (usually one’s they’re proficient at) and stick to them no matter what. I’ve run into guys I trained having a decade ago and they are still doing the same workouts! I don’t mean exactly the same philosophy, I am talking about the particular same football workout! Same exercises, sets, reps and sometimes, sadly, weights.In the end have to rotate exercises constantly to prevent accommodation, we can’t just add any-old exercise and hope for the best. Plus, often, the exercises we hate the most are the type that us the most good. Many guys hate movements like lunges, but, if you want to get faster for football, you need to do them.Listed here are the top 11 Exercises for to Get Faster and Stronger for Football. Add these phones your rotation and work ’em hard.1. Deadlifts – Deadlifts are the King Maker…they might be more accountable for building football speed and strength than any other exercise.Deadlifts are ultra-important for many reasons:o They build tremendous starting strength. Many football players are woefully without a chance to get explosive and apply strength quickly.o Deads strengthen the Posterior Chain; building strength and power in the hamstrings, glutes, calfs, and the entire back (the muscles responsible for getting you faster for football).o Deadlifts, like Squats, build insane strength within the hips; the seat of power for football.o They build slabs of muscle. Nothing will make you grow out of your calfs for your traps like heavy Deadlifts.o The Deadlift can be very helpful for injury prevention. Some think that the moderate to high hamstring activity elicited during the deadlift may help to protect the Anterior Cruciate Ligament during rehab.Deads may be used as Max Effort, Dynamic Effort or moderate rep exercise. The classic 5 x 5 protocol applied to the DL can put more muscle in your frame than other exercises combined.2. Box Squats – Box Squats and Box Front Squats are essential for building tremendous leg strength and explosiveness while taking just about all stress from the knees. They are the cornerstones (along with deadlifts) associated with a football strength training program that can create a player stronger and faster for football.Louie Simmons of Westside Barbell Club, who’s club has done more to popularize Box Squats than anyone else in the usa describes the benefits of Box Squatting in a single of his articles:Many trainers have found that a lot of flexibility can be developed while box squatting: by going less than normally possible, by utilizing a wider stance.

You are able to isolate all the correct squatting muscles to take a seat extremely far back on the box. To take a seat back on the box to the extent that the shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, creating a tremendous stretch reflex.Box Squats eliminate many of the problems encountered when you are performing traditional squats. Gone are the knee problems associated with the knees traveling way past the toes. You’re also limiting the stretch reflex, so Box Squatting becomes much like a Deadlift in it’s ability to build explosive strength.Box Squats also teach an athlete to stay tight and explode up while using hips, hams, and glutes. This really is required for any sport that needs running or jumping…which is pretty much them all! They’re key for building football speed and strength.Some other huge benefits of Box Squatting include:o Less soreness than traditional squats, letting you recover faster and train more regularlyo No guessing on depth. Set this area to in which you wish to go and simply relax on it. o Box Squats can increase real-world flexibility. If you widen setup, push the knees out, and descend in check, you will develop excellent mobility and adaptability within the legs and hips.o Build tons of strength in the glutes and hips – important to blocking and tackling.Use Box Squats for either Max Effort or Dynamic Effort training.If you go heavy, either work up to a max set of 1 – 4, or do multiple sets of low repsIf using the Box Squat as a speed exercise, it is best to use bands or chains and go for 12 teams of 2 reps with 60seconds rest.This will be explained in the workouts section in which you might find a full time income, breathing example of sets and reps for that Box Squat (and all other exercises).3. Clean & Jerk – A few years back Olympic Lift-only training programs were all the rage. Then, they fell out of favor and on came the anti-Olympic lifting brigade. As always, and over-reaction short term and an under-reaction long term.The truth is that the O-lifts continue to be useful for football players and, should be included in your football strength workouts. The undisputed king of the O-lifts for athletics is the Neat and Jerk. It is a lift that builds toughness, identifies weaknesses, and requires strength, power and determination. All the traits a sports athlete needs!The C&J is similar to the Deadlift in it’s capability to point out weaknesses. Lifting huge bar in the ground to overhead requires strength in the entire posterior chain, plus the abs, shoulders and triceps. If anyone of these areas are weak, you will miss the lift.Some appear at first sight hard to teach however i can get a sports athlete doing cleans in a single session. Remember, the C&J (and just about any other exercise) doesn’t have to be done with a barbell alone. Using sandbags, barrels, dumbbells, kettlebells, a Stone Trainer, a thick bar or perhaps a Log is an excellent way to build real-world athletic strength and get around the technique issue. This sort of lifting may be used to build brute strength and also excellent conditioning and mental toughness.Grabbing a pair of DB’s and doing high rep or timed teams of the C&J is an excellent conditioning tool. I acquired this idea from a classic Louie Simmions article and it’s helped me and many of my athletes get in top condition, even when the weather prevents us from going outside. Plus, it helps build focus and mental toughness.If you are using the C&J for strength, stay with singles and doubles. If you would like conditioning, opt for higher reps or time your sets.4. Box Front Squats – Just like the O-lifts, people went crazy with the training of the posterior chain. Yes, it’s supremely important, however, many athletes and coaches went overboard, completely disregarding the leading from the body.An athlete needs strong quads for sprinting, jumping, and driving another human from their way. Many feared training the quads at all would result in them overpowering the hamstrings. This can happen when the hams are under-trained, but we can not permit the quads being weak either. Any imbalance, either way, will lead to decreased performance and possible knee injuries.I always loved Front Squats and believe they might be better than Back Squats for many football players, especially lineman. Getting the load held on the front from the body will build tremendous strength in the core, and also the entire motion is very similar to the motion of blocking.But, most guys I’ve seen can’t Front Squat to save their life. They’ve got more bad habits than Artie Lange. They push the knees way within the toes, don’t relax, and fall forward.Enter the Box Front Squat. Using boxes at different heights, and a soft box, allows the athlete to sit down back, stay fairly upright and drive through the floor, instead of just squatting down and up. It does place some of the stress on the glutes and hams, but leaves lots of work for the quads too.It is especially helpful to do your Box FS with bands or chains. This helps build amazing driving ability and also the power to simply run through people. Football isn’t the only contact sport…in soccer, basketball and hockey, what you can do to find the enemy out of your way on the way to the thing is essential.Keep reps low when Front Squatting. Use multiple teams of 1 – 4 reps, or use it as your Max Effort movement and work up to a heavy single.5. RDL – Romanian Deadlifts are an excellent assistance exercise for Deadlifts and Squats. They build muscle and power within the hamstrings and glutes and also hit the lower back quite well.The RDL is great for athletes because it is performed within the stance very similar to the “ready position” used is really many sports (hips down, knees bent, flat back…think a Linebacker or even the position of the body pre-jump). The romanian Deadlift is such an excellent to help you get faster for football it ought to be contained in the most of your football workouts.For a lot of athletes, the RDL is a far superior exercise towards the Straight Leg Deadlift. For anyone with a long torso, the SLDL can become a lower-back exercise and damn-near ignore the hamstrings. But, due to the hip position (traveling backwards) and also the intense pre-stretch from the hamstrings, the RDL is much better at working the PC.RDL’s can be done as your Max Effort movement, particularly if you do them within the Rack.RDL’s in the rack.But, their main strength is based on with them as an assistance exercise for Squats and Deads. If using them being an assistance, choose 3 – 5 teams of 3 – 8 reps.6. Rows – Too many football players and lifters focus a significant amount of on the pressing exercises and neglect the muscles from the back. This will result in injuries like rotator cuff tears, pec tears, and shoulder impingements. Worst than that it’ll also result in a crappy bench press.There’s in regards to a billion row variations, so pick 2 or three and set them in your training program. You can go heavy or reps, or both. If you’ve been neglecting your back, you should start off by doing twice as much back work as chest/pressing work!7. Side Lunges – The majority of us function not do enough training on lateral movements, which I find odd because so much of sports is played while moving from side-to-side. There are several explanations why most athletes avoid movements like Side Lunges:o Ego: Less weight (a smaller amount!) will have to be used, especially at first. o Pain: Side Lunges, despite light weight, have the potential to depart you with damn-near injury-like soreness, especially if you aren’t accustomed to doing them o Ego, again: You’ll never be able to slap on endless 45’s on this exercise, so most people will just steer clear of the hit for their pride.Lateral movements are answer to building football game speed.8. Dumbbell Incline – I’m hated for saying this, however i believe the Dumbbell Incline is really a far better movement for athletes than the Bench. Obviously, the bench press is a great exercise, but when you are looking at athletes, not Powerlifters, the Incline rules.The DB Incline a lot more closely mimics the road taken by the arms in many athletic movements such as blocking, punching, and in many wrestling moves.The incline can also be much better at developing the all-important shoulder girdle. It’s a nice compromise between the Overhead Press and also the Bench, allowing an athlete to hammer shoulders, pecs and triceps. Adding the Dumbbell Incline for your football strength program is an excellent idea, especially for lineman and Linebackers.For all those with shoulder problems, Incline can be a life-saver. After i had rotator cuff problems, benching even super light weights felt like I was being stabbed right in front delts! But, I had been able to keep doing Inclines as heavy as I could handle. When I fixed my shoulder problems, I returned to the bench and lost very little progress.The DB Incline can also be incredibly versatile; you can use it for Timed Sets, High reps, moderate reps, or you will go super heavy and treat it like a Sub-Max movement. If you’d really like a challenge, try doing a 1-Arm DB Incline, now that’s real “core” training!9. Sandbags – Lifting and carrying sandbags are fantastic ways to “bridge” the gap between your weightroom and also the playing field. Sandbags are excellent strength and conditioning tools for wrestlers, football players, and fighters. They’ll also assist with almost any other sport that requires strength, speed, and stamina.Sandbags shift and fight you every inch of the way. They never relent. Picking up and carrying or shouldering a sandbag feels a lot like wrestling a live opponent. While everything in the weightroom helps build max strength and speed, using sandbags will be a great compliment to your heavy training.There’s a lot of great resources on sandbag training, but I recommend you check out Josh Henkin’s sandbag training course.10. Prowler – The Prowler owns all when it comes to conditioning for football. It may be pushed and pulled for time, distance or speed. It can be loaded heavy or light. See where I am going with this particular?The Prowler is also great because you can use it laterally, which as I said earlier, most athletes neglect. So much of sports is played moving laterally, yet training that way is ignored.Make use of the Prowler as a finisher or on a non-lifting day as a way to condition. Because of the insufficient eccentric movement, the Prowler won’t cause much soreness, the industry huge advantage for athletes. One of the greatest issues when designing an exercise program for an athlete is how you can give strength, speed and conditioning their proper due without compromising any of the elements.Using the Prowler is simple, go light for time for recovery and GPP work. Go a little heavier for sprints and go heavy for strength work.

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Profesional online wholesaler brings lots of jersyes with cheapest price. Grab high-quality Jacksonville Jaguars Jerseys with cheapest wholesale price in NFL Jerseys Shop.

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Find More Wrestling Strength Workouts Articles

Ways to Quickly Increase Your Speed With These Speed Drills

Article by Van Casey

Ways to Quickly Increase Your Speed With These Speed Drills – Sports – Soccer

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For a Winger in Rugby or in Football your acceleration as well as your agility are 2 of your most valuable natural talents. The best wingers in the world be it at club or international arena work on keeping their acceleration and speed up for as long as humanly possible.

Being a winger myself I have a number of drills I do by myself to help prolong my speed. You are going to need to get a few things first which you can easily find by doing a search online or even find on eBay.

These include a weighted vest, ankle weights and a speed parachute pack.

Always remember a good warm up before and warm down at the end of each drill is essential.

My 1st Drill: Ankle Weights Drill

I sprint the full length of the pitch with ankle weights on my ankle. To start off with I would suggest you should try 5 sprints a day with this exercise to get your body used to it. Maybe you can begin at 60% pace for your first two sprints then slowly up the pace to 75 then to 85 then sprinting at your full pace by your 5th sprint. Your rest periods should be the walk or preferably the jog back to where you took off from. You will notice you get fitter and feel lighter when you run normally with no ankle weights. For the weights I would suggest 2.5lbs should be fine to start off with and you can gradually add more weights to themas you advance.

The Sessions for the 1st Drill Drill

Three sprints sessions per week will be ok, sprinting with this drill, doing this drill, abiding by this training every other day is the recommended programme to enable you and your body to regain energy.

My Second Speed Drill: Weighted Vest Drill

This involves you doing the length of the pitch sprints with a weighted vest on, this might be a bit difficult for others so if you do go with this drill I would suggest you ask your general health expert first that you are in the right shape to utilise this drill. As a word of warning it is not a rush to get as heavy as possible on. Rather it is a gradual transition, start of gradually with 5kg in the weights for say every other day of sprints. Then in the next week increase the weights to 7kg and the week after 10kg.

The Sessions for the Weighted Vest Drill

Three sprint sessions a week will be ideal. For instance every other day so if you start on Monday then next session should be on Wednesday and the Third should be on Friday. This provides you with 24hours in between sessions to allow you to rest. Just as with the ankle weights drill you should allow yourself the rest in between sprints to be the jog back or alternatively the walk back to where you began this will improve your fitnessand pace as you progress through the drills and the weights.

My Third Drill: The Parachute Drill

This is a lighter version of the 2nd above; it entails you wearing a parachute backpack on your back and doing sprints with it. I use this drill as a warm down after the weighted vest drill. However this drill can also be used on its own especially if you do not have a weighted vest at first. The Sessions for the Weighted Vest Drill

As this drill is not as taxing I would say ideally 10 sprints every other day should be ideal. However rather than doing them 10 at a go what you can do is break them into 5 sprints now then take a break by jogging round the pitch at a slow but steady pace and then do the next 5 straight away.

Final Thoughts

Self-Discipline, acceleration, confidence and fitness are all attributes that show signs of improvement and progress train with drills and I hope these drills help you to leave the competition staring at the back of your head as you zip passed them.

About the Author

Van Casey enjoys writing helpful articles on various topics from moving house to picking the best Polk audio Speakers or finding amazing deals on Polk Audio Monitor 70 speakers

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Football speed trainingmyosource.com myosource.com Resistance Band Training for Football and all sports.. Any Football or sports speed drills are dramatically improved by the use of resistance bands. You can achieve better results in a shorter time. Click the link and learn how to add this to your training. I will explain how many reps and sets to complete and how many times a week you should use this drill. Kbands training for football speed and agility Adds resistance to drills you already use. This video is all about speed training for football players at all levels. We work 100% intensity during football speed drills and have other training sessions for football conditioning. The Kinetic Bands help fire the quick twitch muscles for maximum benefit along with great hip strength and leg drive. Click the link above to learn how to put this in to your training.

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Calisthenics Benefits for Speed Training

Article by Anthony Sanza

Calisthenics Benefits for Speed Training – Sports

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Calisthenics Benefits for Speed Training Explained

Calisthenics are perfect for getting in proper shape for running and for gaining the break-neck speed you need to win trophies and make headlines. But some runners and speed-training athletes feel that calisthenics aren’t necessary for getting faster. And some are under the misconception that calisthenics training actually makes you slower. That couldn’t be further from the truth. The following calisthenics benefits for speed training should clear the matter up nicely.

Introduces Variety Into Your Training

One of the best benefits of engaging in calisthenics is the fact that you are getting tons of variety in your speed training workout. When you incorporate knee raises, pushups, crunches and planks with very few rests in between sets, you are conditioning your body to be as fast as possible. Remember to keep pushing yourself and to keep trying out different exercises so that you can condition your body even more.

Improves Coordination

When you speak of calisthenics benefits for speed training, you can’t leave out coordination. Coordination plays a huge role when it comes to how fast you are, and if your coordination is off just a little bit you won’t be able to increase your turnover rate and other runners will eventually blow right past you. But if you engage in various calisthenics a few times per week, you’ll become much more coordinated and your speed will increase as a result.

You’ll Get Stronger

One of the most obvious calisthenics benefits for speed training include the fact that you will be getting stronger with each session. Of course you’ll need to make sure you’re getting plenty of fuel in the form of healthy foods and beverages and that you’re getting plenty of rest, but if you do calisthenics in the form of pushups and leg raises and all the other exercises you tend to do when you’re training, you will get stronger and that will increase your power and, ultimately, your speed.

What Does It All Mean?

Hopefully by how you are convinced that you need calisthenics in your training regimen if you want to develop the kind of speed that makes others, including college scouts, take notice. You don’t want to be the slowest person on the field and you certainly don’t want to be second place. You want to win, and that’s why you train every chance you get, using all the tools you’ve been taught in order to carry you towards your winning goals. But if you don’t include calisthenics with the rest of your tools, you will eventually reach your glass ceiling and that’s where you’ll stay. So instead, realize the calisthenics benefits for speed training and train the way the experts do. Calisthenics are not ‘old-school’ or outdated, and they certainly won’t make you any slower. Instead, they’ll make you more coordinated, stronger and faster than ever. If you don’t believe it, try incorporating calisthenics into your normal routine and you’ll reach any speed-training goals you reach for yourself, guaranteed.

About the Author

If you want to find more calisthenics benefits for speed training, visit: http://SecretstoSpeed.com, where you’ll find everything you’re looking for, including [Tested and Proven Speed Training Methods].

Anthony Sanza – Secrets to Speed

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This Speed Training Workout showcases the type of explosive exercises Usain Bolt’s training in the gym program consists of explosive olympic lifts, plyometric jump training, weight training, and sprinter specific strength. Visit hasfit.com for theworkout’s instructions, more videos, free meal plans, and other health tips. Video response to the fastest man in the world usain bolt works out at the gym – High intensity interval Training | HIIT. Strength Training for Runners hasfit.com for the best free workout exercise routines for men and women at home or in gym. We provide fitness programs for varying fitness levels because every heart and soul deserves to be fit. Our workout motivation page is second to none http 30 Day Challenge to Get in Shape hasfit.com HASfit’s Guide To Losing Fat hasfit.com Warrior 90 Workout Routine hasfit.com 30 Day Ab Workout Schedule hasfit.com 90 Day Workout Schedule to Build Muscle hasfit.com Free Top Secret Muscle and Weight Gain Diet hasfit.com Workouts at home hasfit.com We offer elite personal training, or hasfit.com and boot camps or hasfit.com Wellness, Fitness, Health Articles hasfit.com National personal training and boot camp pages – hasfit.com and hasfit.com Like us at facebook.com Follow us at twitter.com

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Bridge Exercises for Your Speed Training Program

Article by Rod White

Bridge Exercises for Your Speed Training Program – Health – Fitness

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Greater speed is obtained through reaching a full extension of the hips combined with the propelling power of the hamstring and glute muscles. Therefore, exercises need to be performed which target the further development of these areas.

Bridging exercises help you to obtain this goal by both building strength in and stretching the associated muscles so that maximum development can be achieved. You will also strengthen your core (back and abs). Following are several good bridging exercises to add to your speed training program that will help you increase speed.

It should be noted that when performing bridging exercises, the lumbar spine should not be flexed. Focus on using the strength of your hamstrings and glutes to elevate the hips. If you feel excessive pressure, discomfort or pain in your back when doing bridges then you are not using your glute and hamstring muscles adequately.Bridge Exercises

Isometric Bridge – Lay on an exercise mat with your knees bent so that you feet are flat on the floor. Place your arms at your sides with the palms of your hands on the floor. Raise your lower body by pressing with your heels and lifting your hips. Squeeze your glutes together as you make this movement. Your weight should rest on your shoulders, using your arms to maintain balance. Your body should form a straight line from your knees to your shoulders. When you reach this position, pull the abdominals towards your spine and hold for 30 seconds. Remember, do not flex the spine, but use your hamstrings and glutes to propel your bodyweight upward. Complete 3 sets.One Leg Bridge – This bridge exercise begins in the same position as the isometric bridge exercise except you extend one leg straight out while keeping the other leg bent and that foot flat on the floor. Lift your lower body off the mat by pressing down with your heel and engaging your glute muscles. Form a straight line from your bent knee to your shoulders and hold your other straightened leg still. Pull your abs in and hold the position for 15 seconds. Release and repeat with the other leg outstretched. Perform 3 sets with each leg.Exercise Ball Bridge – Using an exercise ball, lay on your back on the floor with your feet resting on the ball. Place your arms at your sides with palms facing down. Lift your lower body by pressing down on the exercise ball with your heels and raising your hips. Squeeze your glutes together as your raise yourself. Rest your bodyweight on your shoulders and arms. Your body should form a straight line from your feet to your shoulders. When you reach this position, pull in your abdominals and hold for 15 seconds. Complete 3 sets.Alternating Leg Raise Bridge – Follow the same instructions for the exercise ball bridge only when your body reaches the straight plane from feet to shoulders, raise one foot a couple of inches off the exercise ball. Hold for a count of 2 and change feet while keeping the body plane, glutes tight and stomach pulled in. Complete 5 holds of 2 counts with each foot.

Remember to use your glute and hamstring muscles and not your spine to perform these bridge exercises. Also, as you become adequate at completing the length of each bridge exercise, increase the time of your holds and/or increase the number of sets.

Original Article: http://www.muscleprodigy.com/bridge-exercises-for-your-speed-training-program-arcl-3045.html

About the Author

Rod White is a writer of muscleprodigy.com, an Everything Guide to Health, Fitness, Training, Muscle Building, Nutrition, Sports, Lifestyle and more!

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Complete Guide To Speeding Up My Metabolism – How To Speed Metabolism Up Today

Article by Marc Orsen

Complete Guide To Speeding Up My Metabolism – How To Speed Metabolism Up Today – Health – Fitness

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If you feel you have put on too many pounds, you have plenty of company. In the U.S. today, nearly 70% of adult men and women are overweight or obese.

If you feel that you’re in this large group, don’t beat yourself up, don’t blame yourself. You have been bombarded by misleading information and magic pills; don’t be looking for the next great elixir because you are not going to find it.

You probably already know that your metabolism controls how efficiently your body processes the calories you consume. People speak about metabolism as though it’s a switch that can be turned on or off at will, well in a way it can, but we will get to that in a bit.

Here are ways to increasing metabolism. Here are 3 important ways to boost your metabolism naturally and how to stop it from slowing down.

Eating: Stay away from those fad diets that deprive you like the 1,000 calorie diet. When your body realizes your calorie intake has dropped, it gets confused and thinks you are starving. It slows down your metabolism and your weight loss slows down greatly!

Your Physical Activity: Increase your physical activity. People with sedentary lives are least likely to be at their most ideal weights. Moderate exercise such as dancing, walking or swimming will increase your metabolism and burn calories while you are active.

Weight Train: Work on developing lean muscle on your body. You have to realize that a pound of lean muscle will burn 7 to 8 times more calories each day than a pound of fat.

The essentials are really easy to follow each day. I am no one special, my body operates the same as yours; so if I can do it you can too.

Employing these three methods how to increase your resting metabolic rate (RMR). The key is to be aware of what you eat and good old fashion regular exercise. In summary the quickest way to lose weight consists in avoiding extremes such as excessive food reduction and in using instead common sense to improve your health.

About the Author

How to speed up metabolism starting today – Here’s how to speed up metabolism secrets!

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Marc Orsen

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Fast Weight Loss – Best Simple Aerobic Exercises to Speed Up Your Weight Loss Process

Fast Weight Loss can be attained with a good weight loss program complemented by an adequate amount of good exercise. While a good weight loss program typically has its own exercise program, there are some exercises sessions you can add in your daily training menu to speed up the process. Note that in special diet cases such as a program that involves fasting, detoxification, drug consuming, or a fed diet it is not advised to adding another training session; stick to the exercise included in the program since it has been adjusted to your body condition during the program. But if you starting a diet with long term permanent weight loss aim, these two exercises methods will add a nice weight reduction

Weight Training; some program only suggest mild exercise such as yoga or walking which is good for obese or busy people. But if you have some extra time and willpower, adding a weight training session will reward you nicely. The extra muscle you gain through weight training will need extra calories to maintain, that means you will burn more calories even when you’re doing nothing or resting. Weight training on regular basis, also proved to raise body metabolism, which is good for your weight management. Do not do this every day since your body will need time to repair the muscle after a weight training session; 3-4 times is recommended.
Aerobic Exercise of Your Choice; aerobic exercise is exercise that help you take air into the lungs such as jogging, cycling, or swimming. These activities will improve the distribution and consumption of oxygen throughout the body and improve heart rate, which in turn will help you remove excess fat and toxins. Aerobic activities include running, walking fast, swimming, biking, rollerblading, skiing, hiking, dancing, rowing, kayaking, and canoeing; choose one that you enjoy and you will find yourself eager to do it without being forced, enjoying your weight loss process. Note that if you find yourself gasping breath then you are pushing your body too hard; start with short duration and adjust it over time.

There are lots of alternatives for aerobic exercise; these are some of the most applicable during, before, or after your daily activities:

Morning Jogging or Walking; this is the easiest and most recommended exercise to start your day. Not only it burn calories on steady level if you keep raise the duration, it also enjoyable since you can still chat while walking, walk with your dog, or listening music through your MP3 player. You can also park your car farther from your office or supermarket and walk. So if walking or jogging isn’t included in your weight loss program’s exercise list, by all means, start ASAP.
Swimming; everybody on a diet loves to jog and maybe most of your weight loss program will suggest jogging in their daily-to-do-list, but if you have time to visit the swimming pool after or between your daily activities you will have greater advantage. Swimming is great because you can get the same benefits as jogging with much less stress on your joints. This activity will burn more calories and it is an exercise where you will use almost all part of your body while keep your heart healthy.
Climbing stairs; stair climbing will burn a significant amount of calories and you can do it between your activities; the only drawback is this activity will force your knee to work hard at first, but you will get used over time. So whenever you line up in front of elevator, take stairs instead.
Exercise DVD; it is advised to find the one with high level aerobic activities. The flowing movement and the music will help you to stay focused and avoid boredom.
Biking; if your workplace is not that far from home, try biking every morning to your workplace. You will burn calories on significant amount depending on how fast you go and the road contour while at the same time preserving our precious ozone. If you dislike the idea of biking outside due to weather or air pollution then buy a stationary bike so you can biking while watching TV at home.
Rope Skipping; rope skipping is simple, can be done anytime, less time consuming and energy consuming than more complicated aerobic movement. 30 minutes of rope skipping is equal to 90 minutes of physical activity in the standard aerobic exercise. Start with one minute jump and keep raising it over time.

Remember that these exercises are means to complement your main weight loss program, so it is important that you put priority on your program’s to-do-list first, and do the extra exercise whenever you have time.

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