3 Top Metabolism Myths

There are a number of misconceptions about metabolism and calorie burning. Here are the top 3 myths ...

Myth 1: Cardio workouts are the best activities for increasing metabolic rate.
FACT: Running for 30 minutes will burn more calories than 30 minutes of weight training workout. However, weight training can maintain metabolism for longer period of time because it builds your muscle mass. As many studies and researches had shown that if your body has more muscle, you will have higher metabolism also.

Myth 2: Thin people can burn calories faster because they have a fater metabolic rate.
FACT: If you have a bigger body size, your body will burn more calories than a slimmer because you need more energy to move extra pounds in your body.

Myth 3: You will get fatter as you get older.
FACT: Although it's true that our metabolism will get slower as we age. However, this natural change of metabolic rate is very small, only about 4 percent per decade if we continue to exercise regularly. The reason why people gain weight as they age is because they are sedentary most of the time. So, if you want to keep those extra pounds off, stay active to maintain your muscle mass as you age!

Hope you find the above information useful. HAPPY NEW YEAR and have a SAFE HOLIDAYS!

5 Tips To Keep Losing Fat While You Are Travelling

1. Eat healthy snacks. Now, this is a commitment or decision you need to make. It's difficult to eat healthy when you're on the road. But, it you're committed, it can be done! It's all up to you. Here are the healthy snacks you should always keep in your minds: green tea, almond, apples, protein bars and of course WATER (drink plenty of it).

2. Plan and make necessary arrangement for the hotel you're going to stay. Choose hotels that have gyms inside so you can continue to do your regular workout.

3. Don't skip your exercise with an excuse that you have a busy schedule. You must take advantage of whatever time slot is available during your travels for exercise. Schedule your workouts time with as much dedication and commitment as you schedule your business activities.

4. Spend your waiting time walking. If you have stops in between your journey, take a chance to walk around the airport.

5. Travel with a "maintenance mindset". Stick to your commitments to eat nutritious foods and exercise routine. If you have a strong commitment, you will return home without gaining any pounds and losing your exercise routine.

For more workout tips to lose fat, visit Turbulence Training for Fat Loss. The time-efficient and research-proven workouts that boost muscle growth and torch body fat.

4 Classic Excuses For Not Exercising And How To Kick Them Out

There are many good reasons for exercising but unfortunately there are just as many excuses for not exercising as well. Perhaps you've heart them all: "I have no time", "I feel tired", "I travel all the time", "I have to wait to use the equipment in the gym", and the list goes on...

These 4 excuses are the most commonly used by the working professionals for skipping their exercise routine. And here are the tips to get rid of them...

Classic Excuse #1: "I have a job and busy schedule. I don't have time to work out".

Tip To Kick It: Exercise first thing in the morning. If you normally wake up at 6AM before you go to work, set your alarm clock half an hour earlier. When the alarm goes off, get up immediately, wash your face, get changed, get on your track shoe and take a briskwalk for 20 minutes. Believe me when I say this, if you can do this every morning, you will feel that you've more energy and can concentrate better throughout the day.

Classic Excuse #2: "When I do have the time to work out, I feel that I'm too tired."

Tip To Kick It: Trick your brain and body by not thinking about being too tired. Odd as it may sound, by just not thinking about being too tired, you will start to get on your exercise gears. When you start moving, you will feel better because more oxygen are being pumped to your brain and muscles. Understand that low energy is often a result of reduced oxygen flow. Like the Nike's ad says... Just do it!

Classic Excuse #3: "I travel all the time".

Tip To Kick It: Take your exercise with you. Have a crazy travelling schedule? No problem! Just pack a resistance band with you. It's very convenient and you can do a lot of gym-like exercises in the comfort of your hotel room. You can even get a very compact but complete set of home system for as low as $40. Check out a review of Bodylastics portable home gym system here. Another option is of course use the hotel gym.

Classic Excuse #4: "Every time when I go to the gym, I have to wait for the equipment I want to use. It's such a hassle!".

Tip To Kick It: Forget about going to the gym and consider to invest the monthly membership fees in a home gym. For starter, I recommend Bodylastics Home Gym. You can get a complete set starting at $40. This home gym system is a no-brainer! And I love the fact that I can take it with me when I travel. It's so portable and easy to use. Try it, I'm pretty sure you will love it.

Using Fitness Home Gyms To Lose Weight

When it comes to losing weight, different people may have different motivation. Some are motivated the moment they notice that their bodies are no longer fitted with the clothes they wear. Others may feel that they are gaining much weight when standing on a scale or in front of the bathroom mirror.

When they have decided that they want to lose some weight, most people are tempted to join a gym. After joining, they will go to the gym on a regular basis initially. But after a while, many will lose their motivation and find themselves paying membership fees to a gym they no longer going. Don’t fall into this trap! Instead, why not try to set up a fitness home gym to lose weight. With a fitness home gym program, you can get to use the equipment you like, you also have the benefits of using it whenever you want to and use it from the comfort of your own home.

Now on to deciding the type of equipment...

After you’ve made the decision to set up a fitness home gym to lose weight, you now have to decide which types of equipment you want to buy. Here is the rule of thumb... First of all, you should determine what your goals are. If your goals are to lose weight, your fitness home gym should include some form of cardio equipment. On the other hand, if your goal is to get stronger, you should choose strength building equipment.

However, if you want to have a balanced physique, you should include both cardio and strength building types of equipment. Once you have your fitness home gym set up, perhaps the next step is the hardest one because this involves your commitment and discipline to stick with a workout routine consistently until you achieve your goals. I say this can be the hardest part because many people don't have the discipline to stick with something till the end. Many will quit half way or worst they quit when success is just one step away.

So, remember to stick with your workout routine and don't give up!

Sticking with your workout routine is crucial if you want to lose weight using your fitness home gym equipment. As with anything worth doing, you must work for it if you hope to achieve the results you want. One way to motivate yourself to stick with your routine is to make your workout fun. For example, play some music you love while you do your workouts, or watch your favorite movie as you work out in front of the television, whatever you to do, just make sure you keep it fun and interesting.

Doing that will help to motivate you to stick with your workout routine and you will soon accomplish the results you want. You can definitely use your fitness home gym to lose weight, you just need to have some patience and a never give up attitude. And also remember to drink plenty of water and stick to a healthy diets that include a lot of fresh fruits and vegetables.

7 Tips for Starting a New Exercise Routine

What does New Year mean to you? Are you looking forward to a better year ahead? Well, to me New Year is a time to reflect what I have done and achieved during the year and look forward for improvements in the year ahead. New Year provides new opportunities and new commitments to change my life for the better.

If starting a new exercise routine is part of your new year resolution to get healthier, you have come to the right place. I am going to share with you 7 tips for starting your new exercise routine, hope these tips can help you to achieve your exercise goals in the coming year.

Tip #1: If you've been sedentary for a while now, the first thing you should to is to consult your doctor before you begin any exercise program. It is really important to make sure you’re physically up for it. A doctor can advise you on how to approach a new exercise routine and tell you what signs to look for if you’re overdoing it.

Tip #2: Set smaller goals in the beginning. If you're just starting out, don't start setting a goal that can make you feel overwhelming. For example, you promise yourself to go to the gym everyday. If you have a day job and busy schedule, it's unlikely that you can achieve your goal. So, start with a small goal. For example, go to the gym one day a week for three weeks as a starter. Once you've accomplish that goal, step it up. Decide to go to the gym twice a week for another three weeks. Once you’ve accomplished that goal, step it up again. Soon you’ll be going to the gym almost every day.

Tip #3: Reward yourself. Make your goal-setting and achievements fun! When you reach a goal, whether it is a little one or a big one, reward yourself. For example, when you reach your goal of going to the gym once a week, treat yourself a good movie or get a new piece of workout clothing.

Tip #4: Make it a variety. Exercising doesn’t have to be running around a track all the time. Dancing is exercise, walking in a park is exercise, jumping on a trampoline is exercise, as is tennis, swimming, yoga, pilates etc. Find a sport that you enjoy, and reaching your goals will become easy and fun.

Tip #5: Be a bit adventurous, try out different exercises. It’s easy to get into a rut when you’re beginning a new workout routine. In order to keep things interesting and maintain your motivation, consider a few exercises or sports you enjoy. This can make it easier on your body too. For example, if you’re running two or three times a week, consider swimming, walking or riding your bike on the other days. Maybe add aerobics, pilates or yoga to keep your muscles flexible.

Tip #6: Get some friends to exercise together. Friends can motivate you to get to the gym and challenge you to push yourself just a little bit farther than you might if you were working out alone.

Tip #7: Find your best time of day for exercise. If you’re a morning person, then the best time for you to exercise is probably in the morning before going to your office. That means you need to plan to wake up very early in the morning. If you’re a night person, then try to plan your workout in the evening.

Starting a new exercise routine and stick with it consistently is a great way to feel good and healthier. So, make it as your new year resolution and improve your health.

If you're looking for some great home exercise routines that can help you to achieve results fast, check out the home Turbulence Training. I learnt a lot of new tricks that can get results fast.

Six More Fat Burning Tips for You

The holiday season is just around the corner and it's useful to remember some fat burning tips if you're in the process of losing weight.

Here are 6 more fat loss tips to help you control your weight and achieve your goals...

Tip 1: Avoid liquid calories and alcoholic drinks. These include all the sports drinks, juices, and sodas. If you want to drink liquid calories, make sure you drink after a workout. Liquid containing sugar should be the last thing on your mind if you're trying to burn fat. FYI: Calories in a can of Coke (330ml) is 139kcal. Calories in a glass of orange juice (200ml) is 88kcal. One bottle of beer contains about 150 calories.

Tip 2: Avoid eating at fast food restaurant. Forget about what you've read in a magazine telling you that you can choose to have healthy foods in a fast food restaurant. Fast food restaurant is all about making profit and giving you cheap and quick to prepare foods, the quality of the food ingredients will suffer. Walking into a burger outlet and grabbing a chicken breast on a white bread bun with a piece of lettuce and a half-green, half-pink tomato is NOT healthy eating. Conclusion: Fast food = Poor protein!

If you can handle the TRUTH, it's this... Preparing a healthy meal requires you to take significant amount of time and efforts. You will need to plan and shop for nutritious foods that have good ingredients and you will have to spend time preparing and cooking your foods. Now, that's the truth!

Tip 3: Eat more fruits and vegetables. If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day). Stick with fiber-rich fruits and vegetables - organic if possible.

Tip 4: Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon). Most nuts are roasted in oils (possible source of trans fats), so stick to natural or dry-roasted nuts. Rest assured that this small amount of nuts won't make you fat, but will fill you up and help you burn fat.

Tip 5: Be consistent with your workouts. And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the "Turbulence Training fat burning workout system". It doesn't matter if you train in the morning before or after breakfast, or at night before or after dinner, don't worry about the details, just follow the "Turbulence Training fat burning workout system" to train consistently.

Tip 6: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Secret Tips To Reduce Body Fat

Having too much body fat can be dangerous to your health, it makes you more prone to serious health problems such as heart attack or stroke.

Here are four secrets tips that can help you not only to lose body fat but also create an attractive physique.

Secret Tip 1: Perform High-Intensity Interval Training

The great thing about high-intensity interval training is "efficiency". Because you are working harder, the signal to your body to change is more rigorous. Your body not only burns fat faster when you increase intensity but you can also cut time. So if you do cardio, speed up the pace for about 20% compared to the normal cardio levels. For example, if you walk then pick up the pace and walk faster. The key is to shift to a slightly higher gear. Your workout will go faster and you will get more results.

>> Click here if you want to learn the proven techniques of high-intensity interval training without using any fancy equipment.

Secret Tip 2: Perform Resistance Training

Your body will burn off more fat if you perform some light resistance training before you do any cardio. This occurs because your body does not actually burn fat for the first portion of your exercise, so it is better to allow your body to warm up to lose body fat. Elevate your heart rate by doing some light training, then go forward with the whole routine.

Secret Tip 3: Eat low carbs diet and plenty of vegetables and fruits during the day

Eating low carbs meals during the day (before you do your workout routine) will help your body to burn fat more effectively. Remember that if your body has too much carbs, it will burn the carbs instead of fat during your workout. In addition, make sure you eat lots of fruits and vegetables, they simply the better fat burners.

Secret Tip 4: Drink plenty of Water

Drink plenty of water each day (at least 8-10 glasses a day). This is common sense but you will be surprised that there are many people who are not doing this. So it's worth repeating. Consuming a lot of water actually makes it harder for the fat to stick to your body, allowing you to shed off some extra pounds. Water also helps to flush out harmful toxins from your body, creating a better body system with which to fight off body fat. Water also raises your energy level, if you drink enough of it, and can improve your concentration.

These four tips are just some of the ways you can lose body fat and create a more healthier body. As you continue to exercise, drink plenty of water and watch your diet, you will start to feel healthier and will have no difficulty in keeping the fat off your body.

Is it Possible to Gain Muscle & Lose Fat at the Same Time?

Gain muscle and lose fat at the same time? Not many people believe that it can be done but researchers from Purdue University showed men and women (with an average age of 61 - with one subject 80 years old!) were able to gain muscle, lose fat, get stronger, lower LDL cholesterol, and improve blood sugar control with a simple strength workout routine. There were 36 healthy men and women participated in the study and were asked to do strength training three times per week for 12 weeks, doing 3 sets of 8-12 repetitions.

The result? The participants managed to gain an average of four pounds of lean muscle and lost over four pounds of fat. This study shows that it is possible to gain muscle and lose fat at any age.

And from the study, it has proven that you don't need any fancy equipments or an expensive gym membership to lose fat and gain muscle, all you need is a professional program, like Turbulence Training, that you can do in the comfort of your own home.

Another misconception many people have is that you can't burn fat with strength training but recent study from the prestigous Journal of Applied Physiology showed strength training boosts metabolism by 10% after exercise and increases fat burning by 100%. In this study, participants did a standard 3-set strength training program focusing on multi-muscle exercises and showed just how effective simple strength training is for fat loss.

During strength training, energy is applied to your muscles, causing an increase in your metabolism and fat burning after the workout. That's how you build muscle and burn fat at the same time. While strength training doesn't burn as many calories as traditional aerobic training during the workout itself, it continues to burn calories and fat long after your workout.

Click here now to build muscle and lose fat at the same time with Turbulence Training.

Personal Home Gyms Guide

Today, there are so many home gym equipment brands available in the market, choosing the right one can be a headache. I have been scouring around for my personal home gym equipment for months now and I still haven't found one. So I still do my best to allocate time to visit my local gym at least 2 or 3 times a week from my busy schedule.

In order to find the right personal home gym equipment, you really need to know what is the fitness goals you want to achieve. Are you looking to lose weight, gain weight, gain strength, build muscle mass or simply keep your body fit and active?

Here are some important factors you need to consider:

• What are your fitness goals? If you have a clear fitness goal, it will be a lot easier for you to find a personal home gym equipment that meets your specific needs. For example, if your primary goal is to gain muscle, start with a weight bench or free weights.
  
  
• Does your home have enough space for a personal home gym equipment? If you have a big house, then space is not a concern for you. But for most people, their homes probably have limited space. So make sure your home can allocate enough space for the home gym equipments you need.
  
  
• What is your budget? Besides considering the space requirement, you also need to know your budget. The initial investment for a personal home gym can range from $1,000 to $2,000. How much you're going to spend will depend on your needs or fitness goals. So make sure you find one that is truly worth its price tag. In the long run, a personal home gym may save you significant amount of time and money. Home gym is convenient, you can set your own workout schedule and no need to spend time travelling. You also save some costly membership from your local gym.

Of course, to keep your body fit and active doesn't always require a fancy equipment. In fact, you can set up a very effective home workouts regimen even without a personal home gym equipment. For more information on how to set up an effective indoor workouts regimen without using any equipment, visit home turbulence training.

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Lose More Weight Exercise In The Winter

Yes, you can lose more weight if you exercise in the winter. This is because the heat generated by your body will dissipate faster. Hence, you can work harder without feeling tougher.

If you usually walk or jog outdoors, get a warm hat. The best approach to dressing for outdoor exercise is with layers. You can take the top layer off as you warm up and put it back on if you get cold. But wear just enough so you feel slightly cool when you step outside. For wet weather, wear additional lightweight rain-resistant jacket.

Make sure you do a proper warm-up because cold weather can make your muscle tight and get cramped up more easily and hence you're more prone to injuries. Avoid dehydration by drinking plenty of water as the cold temperature tends to have drying effect.

If the weather is getting too miserable and you don't feel like going outdoors then I suggest you try jumping rope, it's great for a high-intensity cardio exercise. You can also invite friends to come over, put in your favorite DVD and follow along together with your friends.

For more information on indoor workouts without using any equipment, go to home turbulence training.

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Qigong: The Energy Workout That Boosts Health And Vitality

What is Qigong?

Qigong (pronounced chee-gong, which means "energy work") is a powerful system of healing using our life energy. It is made up of gentle and repetitive movements, and breathing techniques to circulate and harness life energy (qi) in our body. Qigong practice has been shown to provide a tranquil state of mind and lower stress hormone levels. It can lead to better health and vitality.

Benefits of Qigong:

• It conquers stress. If you always feel being stressed out, qigong can help you to control your reactions to stress and lower your risk of high blood pressure.
  
  
• It boosts immunity. Study has shown that people who practice qigong 3-4 hours a week produced more antibodies.
  
  
• It helps you to sleep better at night. Practicing qigong helps to suppress stress and anxiety. It enhances your nervous system activity and gives you tranquility. People who have trouble sleeping will drift off easier and faster.
  
  
• It eases stress-related headaches. Qigong is a very effective drug-free relief for headaches due to stress. A study showed that women who affected by severe headaches reported less pain after practicing qigong.

If you're interested to learn more about the qigong energy workout techniques, please visit: qigongexercise.com

Home Workout Exercises For Busy People

The most common problem for working professionals these days is "lack of time". Most of us are so busy that we have forgotten to take care of our health, which undoubtedly is the most precious asset of our life. More and more people are having less exercises or physical activities due to their busy schedule. If you don't have time to go to the gym? No problem! This article will give you tips how to get daily exercises your body needs.

In fact, your home is one of the best places for you to exercise, if you live in a big city, you don't need to travel to the gym and get stuck in a traffic jam, you can set your own schedule and wear whatever you want, and best of all it's free.

Getting the exercise your body needs is a lot easier than you think. In fact, moderate and consistent exercises can benefit you as much as the intense exercises. The key point here is "consistency".

Here are some home workout exercises you can do:

• Get up 30 minutes earlier in the morning. Click here for an Easy Exercises You Can Do At Home.
  
  
• Don't drive when you can walk. Take the opportunity to walk frequently. For example, walk to the grocery store, post office or your community library.
  
  
• Do household chores every Saturday. Try to speed up and complete the works faster. Examples: mop the floor, clean the toilet, clean the windows, clean the garage, clean the car, mow the lawn, etc.

Click here for an article on "Easy Exercises You Can Do At Home".

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Benefits of Exercise For Young Children

There are many benefits of exercise for young children. A child who is active will:

• have stronger muscles and bones.
• develop a more healthy heart.
• lower blood pressure.
• decrease cholesterol levels.
• help control body fat and hence develop a thinner body and have a healthier disposition as well.
• have a good night's sleep and perform better at school.
• decrease the risk of developing type 2 diabetes.
• have a better outlook on life.

Kids are amazing when it comes to endurance sports games such as baseball, basket, football, soccer or other exercises such as swimming, biking, running a race and dancing for hours. All these activities require physical fitness and the ability to endure. It will help to elevate the heart rate and deliver additional oxygen to all the organs in the body.

As parents, it is important to teach your kids from a very early age why exercise is good for them, and encourage them to perform a variety of activities which will keep them strong, healthy and disease free.

Of course, a healthy and nutritional diet is also very important in helping to cultivate a healthy lifestyle for your children while they are growing up and keep them out of illnesses and diseases. A healthy lifestyle will give your children more confidence and energy to face life challenges positively in the future.

No-Equipment Cardio Workouts For Weight Loss

Here is an article from Craig Ballantyne of Home Turbulence Training about cardio workouts for weight loss without using any fancy equipment. These workouts will be very handy during the days when you don't feel like travelling to the gym or jogging on the street because of bad weather.

You don't need fancy machines to do cardio circuits for weight loss. You can do cardio without equipment, at home! And you'll burn fat. Here in Toronto, it rained non-stop on Sunday. So I skipped the walk to the gym (where I was going to do intervals), and did a bodyweight workout at home.

This is a great routine that you can save for any rainy day, or even better - challenge some of your buddies prior to next week's super bowl party at your house. The workout will take away some of the guilt while you pound nachos and wings, like I know some people tend to do when they watch football.

For my bodyweight workout, I decided to make one up from the exercises in the 6-month manual, rather than following one of the pre-made routines. Plus, I didn't want to do a lot of upper body stuff, because my Monday workout is heavy pressing and rowing. So I ended up creating a huge circuit, as there were just too many exercises in the manual that I wanted to do.

If you have the manual and exercise descriptions, you can do this workout the next time you feel like a change. If you don't have the manual, you'll probably have no idea what some of these exercises are...but at least now you know what you are missing.

And as I went through this workout, a workout I called "Ghetto Cardio", I got to thinking about some of the home gym setups that clients tell me they have.

You know, the more money people spend on exercise machines (like those elliptical machines), the easier and less effective their workouts become. Here I am doing the Ghetto Cardio workout, one that didn't cost me a cent, and some people have thousands of dollars worth of cardio equipment in their basements that won't give them the same "functional strength and endurance" results as bodyweight training.

And those aren't the only benefits you can get from a mid-day bodyweight circuit workout. In fact, during this workout, I relieved my computer-related upper body stress and tension, and the exercise stimulated my thought process, allowing me to plan 4 workouts for Monday's clients, and 4 newsletters this week. All in 20 minutes.

So here's the workout, and I did this circuit twice, and then some of the exercises I did a third time:

Prisoner Squat x 15
Sumo squat x 15
T-Squat x 20
Siff Squat x 20
Walking lunge x 20
Spiderman pushup x 16
Stickup x 12
Cross Crawl x 30
Inverted Rows x 12
Spiderman climbs x 24
Plank x 60 seconds
Side plank x 30 seconds
Y-squat x 20
Close grip Pushups x 20

These are all bodyweight exercises that can be done at home. You don't need to spend money or time going to the gym.

About the author: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Weight Loss Workout Tips for Busy People

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members. Ewww!

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times. Have fun.

More weight loss workout tips can be found at "Turbulence Training in the Comfort of Your Home".

The Best Ways to Burn Belly Fat

I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss.

Inexpensive Home Exercise Equipment

There are so many ads on television promoting home exercise equipments these days but most of them forget to tell you the cost. Moreover, many of these indoor exercise equipments can occupy an entire room in your house.

If you have a plan to set up a workout regimen at home, here are some suggestions to help you purchase inexpensive home exercise equipment and save you some money.

Get exercise bands. If you want to sculpt your body fast, exercise bands are a great choice. They are inexpensive, lightweight, packable and easy to use at home or on the road.

The exercise ball is another inexpensive item that can help with strengthening the back and work out the abs.

Five and ten-pound weights are great to tone both your arms and legs and they don't cost an arm and a leg.

Purchase the step, which is great for cardiovascular workouts. It's easy to do, compact and inexpensive.

While the new stationary bike is quite expensive, you may be able to find one with a good deal on eBay or through an ad in your local paper. The stationary bike is great for exercising the legs, thighs and upper body. 20 minutes every other night will yield weight loss as well.

While a treadmill would be great for the home, it is quite expensive and will take up a fair bit of space in your house. If you can't afford it, you can do just as well by walking for 20 or 30 minutes every day. But of course you need to do this outdoor.

Exercise is important, and it can be achieved with inexpensive equipments that are affordable and easy to store. If you would rather perform your exercise routines without any equipment, check out the "Turbulence Training".

Burn The Fat Feed The Muscle Review - The Total Wellness Solution

If you want to get fit, burn fat, lose weight or be healthy for the rest of your life, check out the book "Burn The Fat Feed The Muscle" or BFFM. This is not another diet program that doesn't work. In fact, BFFM doesn't propose any diet program. Its fat burning methods are aimed at teaching you to cultivate a long-lasting well-being for the rest of your life.

Burn The Fat Feed The Muscle ebook has over 300 pages and 17 chapters. You can view all the topics in the chapters here. As mentioned, this book is more than a diet or weight loss program, it teaches you how to obtain a total health forever. After reading this book, I feel like I have just graduated from a health and nutrition college. Despite its huge volume, BFFM contains no "fluff", all the information in this book are essential to your well-being.

You will learn how to set goal, understand why most conventional diet methods fail, understand your body's composition and needs, how to get an optimal combination of protein, carbohydrates and fats for improving your muscle, the best training secrets for maximum fat loss, and much much more.

I have written a review and submitted to Ezinearticles directory. You can read the review by clicking here.

Fat Burning Exercise Tips for Busy Parents & Professionals

Fat Burning Exercise Tips for Busy Parents & Professionals

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.

Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.

The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.

It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.

And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.

On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss.

Ten Exercises You Can Do At Home

Here are 10 exercises that you can do at home to keep your body active and nimble. The exercises focus on specific muscle groups that will help to tone your body more than the general house chores exercises such as cleaning, lifting or climbing up and down the stair. They are:

1. Abs workout. Watch this great video for a 8-minute abs workout you can do at home. More information on abs workout can also be found at "Firm & Flatten Your Abs".
   
   
2. Curl can be done by lying on your back, putting hands behind your head, and raising the upper body.
   
   
3. Leg exercises can be achieved by standing while holding on to the back of a chair or lying down on your side and lifting each leg repeatedly for 15-20 times.
   
   
4. Work-at-home people who sit for hours at the computer desk can perform this simple exercise to keep the circulation flowing in their legs. Simply press down on your toes in an up and down motion. Any activity that can be accomplished while sitting down will prevent muscular pain later.
   
   
5. Stretching exercises. Stand with both hands against a wall and move your right leg back so that your foot is flat against the floor. Hold for a few seconds; then repeat with the left leg.
   
   
6. Arm exercises. This is important to improve muscle tone. Use an exercise band and place both feet on one end and with each hand raise and lower the band; first with your palms up then down.
   
   
7. Put on a CD and dance for about 20-30 minutes. This is a great cardiovascular workout.
   
   
8. Use 5 or 10 lbs. weights to exercise your arms. You can even do this exercise sitting in a chair.
   
   
9. Incorporate sit-ups, jumping rope and push-ups into that daily routine.
   
   
10. Another great stretching exercise to perform is to lie on your back, bring up your right knee to your chest with your right hand and roll the knee to your left side so that it touches the floor. Keep it in place with your left hand.

NOTE: Always stretch before starting any exercise routine to prevent injury.

For more great tips on exercise at home, check out "home Turbulence Training".

Cardio is a Waste of Time for Fat Loss

Cardio is a Waste of Time for Fat Loss
By: Craig Ballantyne.

While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?

Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.

The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.

About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss.

How to Gain Muscle and Lose Fat

How to Gain Muscle & Lose Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Are you ready for my famous "gain muscle or lose fat" chart?

I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I've come up with a height-weight chart that determines whether or not you should lose weight.

Here's the chart identifying the cut-off weight for muscle building, and the rule below.

5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5'8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you'll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don't worry, you're not going to look huge. At 5'8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.

About the Author:

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Create A Home Fitness Plan that Works

Adults need at least 30 minutes of physical exercise per day but due to works and family, most of us have problem finding time to visit the gym. For many people, setting up a home gym and working out at home seem to be an attractive alternative.

There are three key components that you need to include in order to build an effective home fitness exercise program. These components are: cardio, resistance and stretch training.

Cardio workout aims to strengthen the heart, increase energy, burn fat and reduce stress. One popular in-home cardio workout is the stationary bike, which is easy and effective in burning calories.

Resistance training aims to strengthen and tone our muscles and increase metabolism. Flexible tubing is very popular for in-home resistance workout due to its portability and relatively low price tag.

Stretching aims to reduce muscle tension, build flexibility, increase blood circulation and lower the risk of injury. It should be performed at the end of a workout session when our muscles are warm.

Try to develop a home fitness workout plan that you can stick with. Always consult your doctor before beginning your in-home workout routine.

Strength Training Exercises

Do you feel pain when trying to reach for items located on your top kitchen shelf? Do you find it hard to push a cart at the supermarket? Are the grocery bags getting too heavy for you to carry? Do you find that your balance is off, or that you are having problems walking? If you have answered yes to any of these questions, here are some strength training exercises guaranteed to build those muscles up and increase your ability to handle just about any task.

First you will need to obtain a stretch band. Okay, here we go. First exercise is to help you grab those condiments from the top shelves. Sit in a chair and place the end of the stretch band under you while taking the other end with one hand. Now pull the band up as far as you can, then count to five and slowly lower the band. Do the same thing with the other hand. It is recommended that you complete this exercise 15 times, alternating between each hand.

The next exercise will increase your ability to push that supermarket cart. Ready?

Sit in a chair and take one end of the band in each hand. Place your right hand on the left side of your body and lift up the band over your head and behind you as far back as you can go using your left hand. Count to five and slowly lower your hand. Complete the same exercise with the right hand. Again, 15 repetitions are recommended.

This exercise will enable you gain more strength for lifting. While standing, place each foot on the band. Ensure your feet are separated and in line with your shoulders. Take hold of the band with both hands and pull up. Count to five and slowly lower your hands.

The last exercise will help you to walk more frequently and obtain a good balance at the same time. This exercise will require you to stand in front of the back of a chair. Place the band around your ankle while standing on the other end of the band with your other foot. Raise your right foot behind you, count to five and slowly bring the foot down. Do the same exercise with the left foot; 15 repetitions are recommended.

If you can complete these exercises three times a week, alternating them so they are comfortable and enjoyable, you will be in good shape in no time. Keep in mind that rest and a healthy diet are important to your success. The strength you gain will enable you to not only feel great, but alleviate the struggle in performing your daily tasks.

Stretch For More Strength

Can you touch your toes? If you fail this simple test (done the proper way, with legs straight), you've discovered a major flaw in your physique. That's because poor flexibility in this movement inhibits your ability to build muscle and makes you more susceptible to injuries, especially those involving your lower back. But don't worry: You can loosen up in just 3 minutes. So start the clock. Your physical therapy begins now.

Click here to read the complete article...

Interval Training For Fat Loss

Here is a great video that shows you the full and detailed description of interval training for fat loss. This video is presented by Turbulence Training.

Weider Club Home Gyms

Weider Club Home Gyms Offer a Complete Workout at a Reasonable Price

Many people decide that the home workout program is more attractive than paying membership fees at a local gym or health club. There are many benefits of working out at home; you can work out when you want, how you want and for as long as you want, and you don’t need to wait for the equipment. If you decide that you are ready to invest in a gym that will cover all of your workout needs from the comfort of home, consider a Weider Club home gym. Not only will one of these gyms be able to give you an effective total body workout, you can find Weider Club home gyms in a variety of prices to meet everyone’s budget constraints as well.

Types of Equipment Available for a Weider Club Home Gym

You can find a variety of equipments available to in Weider Club home gym, including a bench that will give you a variety of inclines as well as an inversion option. You can also buy basic benches that will work very well with a free weight system. The Olympic bench system will give you a complete workout that includes a number of exercise options for all of your major muscle groups. Many fitness buffs that do quite a bit of strength training enjoy a combination of machine exercises as well as free weights, and Weider Club home gym systems can give you a taste of both, making them a versatile choice for your home gym.

Before you buy your Weider Club Home Gym

Before you head out to purchase your first Weider Club home gym, it is a good idea to take one for a test run. Most sporting goods and fitness stores will let you try out the equipment prior to making a purchase, and this is definitely a good idea before investing in your home gym. Make sure that you inspect how easy the machine is to adjust, and how smoothly the weights move back and forth. A smoother movement will mean a more effective workout with less chance of injury.

The Weider fitness equipment has been out for some time, and you will find that the Weider Club home gym systems are some of the best and most popular that money can buy. If you are interested in getting fit from the privacy and comfort of your own home, consider a Weider Club home gym. You can get a full body workout any time you want from the comfort of home, at a reasonable price.

Child Fitness

Teach Your Child about Fitness

From their earliest years, children mimic parents. Whether it’s clapping or making sounds, toddlers who watch Mom and Dad dance or jump try to follow the same moves. Children’s shows also encourage kids to exercise in a fun and unique way.

There are a variety of ways to teach your child about fitness, why it’s important, how to get them interested enough to participate, and show them it’s actually fun as well.

Perhaps you have toddlers at home and have an exercise routine of your own. For example, you put an exercise DVD on every morning while your child watches from the playpen. Suddenly, your child is mimicking your every move. This is where it begins. Mom is having fun and so is the child.

As your child grows, and your exercise routine involves walking, you may begin by utilizing a stroller, then later on, having the child walk with you, hand in hand. Eventually, you may begin jogging with your now-older kid beside you, keeping up with every step.

Fitness doesn’t have to be a laborious exercise. It can be fun utilizing creative and new methods to make it so. If you have a good time exercising, your child will too. Physical fitness is important for children as well as adults, and the more you incorporate fitness into your daily routine, the more your child will inevitably want to follow in your footsteps.

Children learn from being taught. If your home is filled with physical activity, your child will consider it a normal part of growing up and will conform to the activities you engage in every day.

If you put on a Dancercise® DVD, for example, your child will participate. So too, with family participation, exercise will become a daily routine and no second thoughts will be given to why it shouldn’t be done, but rather how much fun it is to do.

Exercise To Relieve Stress

How Exercise Can Help Relieve Stress

Exercise is a very effective method to relieve stress. When fully engaged in an exercise program the body releases endorphins in the brain, which induces a natural high and dissipates the stress, leaving you feeling energized and relaxed.

It doesn’t matter what form of exercise you choose, the point is that any type of exercise will achieve the same results. Whether it's walking, running, stretching, aerobics or yoga. Your body becomes completely relaxed and able to cope with whatever it is that caused the stress in the first place.

Moreover, exercise is essential for your cardiovascular system. It improves your overall health and along with a diet regimen, can help you maintain a balance within.

Walking for 20 minutes every other day, biking in the park, engaging in aerobic exercises either at home or at the gym are the clear cut solutions to relieving stress.

For example, if you are a working mom or dad, walk during your lunch hour every day for 20 minutes before lunch. Sometimes fatigue sets in during the early afternoon and this is a great way to become energized for the rest of the workday.

If you are working on a project and cannot take a lunch break, take a five minute break and do some stretch exercise in the office. Sitting all day in front of a computer is not healthy. It can cause leg cramps, shoulder and back problems, neck cramps and clots. Getting up and moving around is essential. Stretching will help relieve the stress that causes these symptoms, and you will be able to finish out the day in a calmer and more relaxed state.

One can always tell when stress is taking its toll. The body tenses up, muscle aches begin, and irritability becomes your unwanted friend.

Exercise, no matter what form, not only makes you feel good and relieve stress but also relaxes the body and frees up the mind to be able to concentrate on the tasks at hand.

Fitness Gym Los Angeles

Don’t Be Intimidated by the Name: Fitness Gym Los Angeles

When you think of Los Angeles, you probably think of Hollywood. Therefore, when you hear the term fitness gym Los Angeles, you probably think that everyone working out in that gym has a perfect body. That can be intimidating to those of us who don’t feel as though we’re perfect.

However, this is nonsense. People join a gym because they want to improve themselves. Rarely are people satisfied with how they look before they join a gym. So don’t be intimidated! Fitness Gyms Los Angeles are in fact great gyms and they are for everyone, big and small, skinny and overweight, fit and not so fit.

Your Fitness Goals

Please don’t expect to join a gym and hope to transform into the best shape of your life in a short time. Getting in shape takes time, especially if you’ve been sedentary for a period of time. However, you can see results quickly, you just have to keep your expectations realistic. Set specific goals before you join fitness gym Los Angeles. Set long term as well as short term goals that you’ll be able to monitor as time goes by.

For instance, a long term goal might be to lose thirty pounds before your high school reunion comes up in three months. Short term goals might be to lose one or two pounds a week. By making short term goals and achieving it, your confidence in long term goals will grow. If you need assistance, your friendly and professional staff at the fitness gym Los Angeles will help you with your goals setting. And they’ll also give you tips on how best to achieve the goals you set.

Aerobics Is FUN !

Fitness gym Los Angeles will have everything you need to lose weight and get in the best shape. Your best bet would be to use the strength building machines and free weights available. This will build your core strength and it will help you burn more calories. Remember, more muscle means you’re burning more calories.

However, to maximize your fat loss goals, you should enroll in one of fitness gym Los Angeles aerobics programs. Aerobics of all kinds, including spinning classes, cardio, kickboxing, and more, they are fun and you do this in a group which can be motivating. You also have an opportunity to meet other like-minded people who can help you with your fitness goals, just as you can assist them.

Fitness gym Los Angeles isn’t for the perfect people, it’s for everyone who wants to get in shape and have fun doing it. If you’re still intimidated by the name, enter one of the gyms and check it out. After meeting with one of the smiling staff, it’s likely that you’ll want to sign up right there :-)

Home Pole Dance

Home Pole Dance : A Type Of Home Fitness For Women That Has Gained Popularity

Home Fitness Plan That Works

How To Burn More Fat With Repetitions of Shorter Exercise

Best Abs Workout At Home - ONLY 8 Minutes

Here is a great video I found that will teach you some of the best abs workout routines at home. These abs workout routines are fun, safe and effective. Just 8 minute a day to great abs. Enjoy it.



For a complete Abs Workout Secrets, check out this book: The Truth About SIX PACK ABS.

Life Fitness Home Gyms

Life Fitness Home Gyms Bring Quality Home

If you have ever worked out in a health club, hotel or on a cruise ship, chances are you have come face to face with Life Fitness equipment at one time or another. The Life Fitness line of cardiovascular machines and strength training equipment is one of the top sellers for professional trainers and athletes, because of the high quality of the equipment and the workouts effectiveness it offers.

You can bring this quality home for your own personal workouts by purchasing a Life Fitness home gym. Life Fitness has been creating workout equipment for decades and continues to manufacture quality pieces that are used by professional athletes, Olympians and health clubs everywhere.

Why Choose a Life Fitness Home Gym?

One of the first things that many people look for when it comes to selecting a home gym is how the exercises are going to feel as you go through the various motions. Because Life Fitness home gyms offer an ergonomically enhanced design and the smoothest resistance available, you can rest assured that all of your workouts on this equipment are enjoyable and effective. When it comes to variety, these gyms will deliver the goods as well, with a perfect combination of exercises that will work every muscle group in your body. And every fitness enthusiast knows that variety is the KEY of exercise, and the more flexibility you can add to your workouts; the more likely you will be to stick with them.

When you are shopping for a home gym, you are probably looking to fill a limited amount of space in your home. This means that you want the most compact system possible yet still can provides you with greatest number of exercise possibilities. Life Fitness home gyms can bring you a full body workout without taking large amount of space, it provides every exercise you need in one single unit.

And if you can’t find everything you want on a Life Fitness home gym, you can even add optional features that are guaranteed to round out your workout program. Don’t let the size fool you, these compact units are designed to withstand the test of time; you will be able to get plenty of use out of your Life Fitness home gym for many, many years.

If you are looking for a home workout system that will offer you flexibility, variety, and durability all in a single, compact unit, check out the Life Fitness home gym.

Health And Fitness Spas: More than Just Massages and Facials

There used to be a time when health and fitness spas were more about being pampered than becoming fit. Today, although there are spas which still offer this kind of amenity, more women are choosing spas in which they can be taught to change their lifestyle and become healthier and lose weight at the same time.

Health and fitness spas have taken it upon themselves to empower women to change their eating habits and to feel good about themselves as well. A healthy way of living has become the focus of women around the world, and health and fitness spas have approached good health and dieting with a new purpose.

Attending a health and fitness spa allows a woman not only to relax and enjoy the spa experience, but also to focus on strategies which can be utilized later on in conquering weight gain, self-image concerns, and behavior which contributes to their growing anxiety over weight loss.

Perhaps the positive results gained from attending a health and fitness spa for a weekend is due to the fact that there are no demands being placed on the woman. For two days, there are no phone calls, family tugging at their sleeve, errands to run, a house to clean, or shopping at the supermarket. The mind is no longer cluttered with thoughts of unfinished lists or tasks undone.

Instead, the entire focus of the weekend is on you and you alone. Time is taken to regroup, reenergize, and find the balance within. So too, as a participant in a fitness spa, you may learn new techniques; new principles to apply to your lifestyle that will enhance the way you feel and become the catalyst for change.

While weight loss is a part of the health and fitness spas experience, feeling like a new person who has become empowered to improve your overall being is an experience every woman should enjoy in their lifetime.

Bodybuilding For Women

Why Women Should Add Bodybuilding to Their Exercise Routines

While men engage in bodybuilding to strengthen and increase muscle mass, women seek to shape and tone their bodies using particular exercise routines. Also, the notion that you will become a female version of the “Incredible Hulk” is a myth.

The areas of concern for some women may be the legs, chest, back, abdominal area, shoulders, or forearms. In addition, weights can be used to enhance the effects of resistance training as well.

Here are some recommendations from women who have trained in bodybuilding:

• Learn the proper technique from a professional or gym instructor.
• A 30-45 minute workout is recommended.
• Exercises beginning with the lower body, middle, and upper body are advisable.
• Sets of up to 12 repetitions repeated three times, with rests in between each set.
• Two days a week of strength training.
• Begin slowly with weights or bands.
• Add resistance training to your routine.
• Stretching before and after exercising.
• Let your body tell you when you’re tired or in pain, then stop.
• A good routine leaves your muscles burning and tired at the end of a routine.
• Include a proper diet regimen.
• Get plenty of rest.
• Workout is preferable in the morning or afternoon.

There are those who contend that while you can burn fat using weights, it is a slow process. They also believe that while using weights during lower body workouts does contribute to burning fat, the fact is you would have to do an entire routine such as using a circuit of exercise equipment in order to achieve the effect. Therefore, they strongly suggest exercising the entire body for maximum results, such as: walking, jogging, or cardiovascular routines.

Women who are in the sport of bodybuilding develop high definition and muscles through increased workouts along with supplementation. For most women today, however, who simply wish to shape and tone their bodies, the above recommendations will sufficiently achieve your goals.

Exercise Routines For Home Gyms

Doing the exercise routines for home gyms on a regular basis can help to de-stress, build stamina and stay healthy. There are more and more people turning to home gyms these days simply because most of them are having busy schedule and can't keep up with the pace or timing of the exercise programs provided by their local gyms. And having a home gym also eliminates the need to travel and deal with traffic jams. Home gym gives you the flexibility to plan your own schedule.

So you can now say good bye to your local gym and go ahead setting your own schedule and having your personal home gym exercise routines. The key to successful exercise routines for home gyms is having a workout schedule and stick with it. Nobody will watch and control your schedule, you need to hold yourself accountable. Have a little motivation to keep in shape and set aside a little time for your personal workouts.

The exercise routines for home gyms can be tailored to meet your specific needs and available equipment. The easiest way I find is to start with a treadmill. Just follow a treadmill walking program. It works great to strengthen your legs and even tone your abs and arms by adding a small hand weight. You can start your treadmill walking program today!

Begin your treadmill exercise routines for 20-25 minutes a day, 3-4 times a week. This can help to de-stress and increase your energy level and at the same time tone your muscles. To play safe, you should always consult your doctor before beginning any exercise routines for home gyms, doctor's advice can help you tailor your routines to your health needs and abilities.

The thing I love about the treadmill exercise routines for home gyms is that its program is so simple to follow and I can do it all year round in any weather condition. You can choose to read a book or newspaper while doing your exercise routines or doing it in complete peace or isolation.

Try your exercise routines for home gyms today and commit to do it on a regular basis. Don't let your busy schedule stands in your way, your body deserves your attention and care. If you can stick with your commitment, you will start seeing some amazing results very soon.

Pilates For Beginners - Get Started With Pilates

The Pilates method has become increasingly popular these days. Maybe you're thinking of trying to incorporate Pilates into your personal exercise routine. Pilates has been widely touted today as a way to strengthen the muscles and increase flexibility. Millions have been using Pilates as a way to accomplish these goals. If you have been wanting to explore Pilates as an option, read on to find out exactly what you are getting yourself into.

Pilates was founded around 70 years ago as a series of 500 movements designed to build up the core muscle groups of the abdominals, shoulders, back, and pelvis, while improving flexibility in the practitioner at the same time. The Pilates method usually produces longer, leaner muscles rather than the shorter, bulky muscles that traditional weight training produces. Pilates also use the method of holding certain positions for a number of breaths rather than the repetitions of other exercise methods. Because you are holding poses, you are required to balance, which also brings smaller muscle groups into play, making the workout very effective in overall toning.

So, if you are interested... How do you get started? One likely place to look for help might be the public library, which should contain books or DVDs on Pilates. You need to see for yourself what Pilates looks like when its being practiced. You can learn a lot about the technique by seeing it in a DVD, book, or visiting a Pilates class. If you think that this method might appeal to you, then you are ready to move to the next step, which would be to visit your doctor for a checkup to see if you are physically fit enough to add Pilates into your exercise routine.

If your doctor agrees that you can add Pilates to your exercise routine, then join a beginning class and begin to build a relationship with a qualified Pilates instructor. This person will tailor a Pilates program especially for you, only adding exercises when you need them, with your particular exercise needs in mind. If you enjoy the beginning classes, you might want to visit an advanced class, with the ultimate goal being to eventually work your way to the class.

But, what if your schedule does not allow for outside classes? The beauty of the Pilates method is that, once learned, most of the exercises can be done in the comfort of your own home and in a matter of minutes a day. People nowadays need an exercise program that is flexible enough to move into a tight schedule and Pilates can fit into such schedule.

Eventually, if you become adept at the floor Pilates exercises, you may want to add exercises to your routine using some of the available Pilates equipment, such as a Pilates exercise ball, mat, circles, and resistance bands or others. But for right now, learning to perfect the floor Pilates exercises is enough of a challenge.

Later on, if you become a Pilates enthusiast, you can research the most strenuous Pilates workout, which is called Windsor Pilates, which will burn the most calories and cause the most weight loss. This method, however, uses more complicated machinery, so it's best to save it for later.

For great information about the basic of Pilates, check out this book: "PILATES: A BEGINNER'S GUIDE".

The Benefits of Stationary Exercises

As we grow older, exercise and diet become more important to our health. There are two stationary exercises which can help to not only reduce weight, but increase flexibility as well.

The first exercise is the use of a stationary bike. Pedaling for 20 minutes three times a week decreases weight and increases leg and muscle strength. Moreover, combined with a healthy diet, you will lose inches and pounds within a year’s time.

Now some may think this is a boring exercise. But you can be assured there are plenty of things you can do while pedaling that will distract you from this routine. For example, use this exercise routine in front of the TV. If you are watching a great drama, the time will fly by and you’ll discover you were pedaling more than 20 minutes. If you prefer music, turn on your CD player and tune in to your favorite music and ride like the wind.

While most gyms have stationary exercise bikes, nothing can compare to having one in your home to be used whenever you wish. It’s convenient, doesn’t take up much room, and within no time you’ll feel the weight dissipate along with the size of your clothing as well.

The second stationary exercise utilizes a chair. Here’s how it works: Sit in a chair using good posture and extend both arms over your head.

Hold them up for 10 seconds then bring your right arm down to a relaxed state. Now, take your left arm and slowly place it over your head towards the right. Hold it there for 10 seconds. Return to the normal position and relax. Next, repeat the first move by putting both hands over your head, hold for 10 seconds; and with your right arm, reach across to the left side of your head and hold for 10 seconds. Try to complete five sets.

These stationary exercises are wonderful in that they concentrate on the oblique area, improves circulation, especially if you have been sitting in front of a computer all day. Any exercise you can do with a minimal amount of effort will benefit you and your health in the long run.

Resistance Band Exercises for Older Adults

Resistance band exercises are important for older adults for several reasons: cardiovascular fitness is improved, there is an increase in flexibility, energy level rises, it reduces stress, it helps with sleep, and it helps lower the risk of injuries.

While we know that exercise is important to maintain muscle mass, it is even more vital for older adults who tend to live a sedentary lifestyle, thus gaining weight and losing muscle mass.

In an effort to reduce the aforementioned conditions, older adults can utilize stretch bands in their daily routine. Implementing exercises using bands three times a week, an older adult can increase their overall strength.

As with any exercise program, it is important to check with a doctor to advise what type of exercise you will be engaging in so that he is aware in case of any future problem. Before you begin, here are some tips to follow to ensure your routine is enjoyable and safe.

Begin stretching before the actual exercise. This will warm up your limbs and prepare them for a workout. Keep your back erect and stomach muscles in. The proper technique is to control the stretch band while at the same time, resisting it. Keep your legs and arms taut, but do not lock them in any position. Remember to breathe with each exercise, and rest between each set. The approximate amount of recommended repetitions is 15 per exercise.

Finally, try to mix up your routine. Some of the resistance band exercises can include: strengthening the shoulder muscles, hamstring muscles, deltoid muscles, and biceps. These can easily be done in the privacy of your own home at a time suitable for you. After each day’s exercise, ensure you drink a lot of water and receive plenty of rest.

In addition, maintaining a healthy diet will afford you the opportunity to lose weight and able to exercise more efficiently while, at the same time, burn more calories.

For more information on how you can perform some simple yet effective exercises all from the comfort of your home, no need to spend time travelling down to a local gym, check out this great book: "BURN THE FAT, FEED THE MUSCLE".