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routine and plan which you are most comfertable with.

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WORKOUT FOR MEN

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WORKOUT FOR WOMEN

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STRENGTH BUILDING

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MUSCLE BUILDING

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HOME WORKOUT

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FAT LOSS

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FULL BODY

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SPORTS PERFORMANCE

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BACK WORKOUT

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CHEST WORKOUT

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SHOULDER WORKOUT

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BICEP WORKOUT

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TRICEP WORKOUT

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AEROBICS WORKOUT

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LEGS WORKOUT

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GLUTES WORKOUT

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CARDIO WORKOUT

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BODY WEIGHT WORKOUT

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BODY STRETCHING

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WARMUP WORKOUT

TIPS BEFORE YOU START

1.) Why Should I Exercise?!

  • For some, exercise is a passion. For others, it seems to be a four-lettered word, or in this case an eight-letter word. But, it doesn’t have to be a dreaded event. Exercise can be fun. It can mean more than running for hours on the treadmill or climbing the stair master until your legs feel like Jell-O. You can get in shape by doing things that you love to do. Take sports for example—when you’re playing a heated game of basketball with your buddies, it doesn’t feel like exercise, but more like just a good time between friends. A good tennis match on a Saturday afternoon can help to relieve stress just as much as a good run around the track would.
  • Take advantage of your geographic location. If you’re lucky enough to live in a mountainous region, hiking and rock climbing can be a great form of exercise that doesn’t have to feel it. Getting out into nature and climbing a mountain filled with beautiful trees, rocks and birds can do wonders for the body and the soul. There’s just something about being outdoors that makes your body feel alive. Maybe you live away from the mountains, but close to the beach. There are endless opportunities to work out there. From strolling through the sandy beaches to fun-filled beach volleyball games, you can be shaping up without being stuck inside a gym. And, if you’re the water-type try your hand at surfing, wake boarding, water skiing or any other water sport that gets you out of your beach chair and into the activities that can help your health and your figure.
  • Getting in shape can be fun, so don’t let your negative connotation of exercise inhibit your body from the benefits of daily activity.

2.) Workout Without a Gym!

  • We know that using free weights and machines is the fastest and most efficient way there is to improve your metabolism and strength, but for many reasons, these may not be convenient or readily accessible to you. You may also have no access to a commercial gym or home gym or are on a business trip, but there can be a solution, a strength-training workout without the need of expensive machines. 
  • As with any exercise, whether you are using your own body weight, machines, free weights, if the resistance doesn’t increase, your muscles won’t be worked to their maximum capacity and the stimulus these fibres need to grow will be missing. Exercises done correctly will build lean muscle and increase your metabolism in the same way as performing exercises at a gymnasium, but without the time constraints and associated costs.
  • These exercises can be easily done in a bedroom, hotel room, park, school yard, ceiling rafters in a garage, or doorway and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts.
  • SQUAT
  • PUSHUPS
  • DIPS
  • SKIPPING
  • BENTOVER

3.) How And Why Should I Gain Muscle?

  • Muscle is an amazing tissue of the body. It is the very part of our body that gives us the control that we want and need in life. The mind is a useless thing often if it doesn’t have muscle to put thought into action. It is also a major part of our body’s defense mechanism. It protects things structurally (joints, bones, etc.) and metabolically, and physically whether by means of escape or defense from the dangers both human and non that we encounter. I want to talk more specifically about these things that I have mentioned in order to help you to understand that it is good to gain muscle.
  • Protection is the first area to mention when discussing why you should gain muscle and is true in so many different ways. Muscles are major protectors of the joints and bones in our body. Strong muscles that span joints serve as braces for the forces that would otherwise separate and render these joints useless. The same goes for muscles that support long bones. If we didn’t have muscles that were able to absorb the impact of forces that we experience every day than we would always be dealing with fractures and immobility. In fact the activities that promote muscle building are the very same activities that increase bone mineral density, which is especially important for women later in life after menopause. Muscles also help us to maintain our balance protecting us from falls. Muscle tissue is also huge regulator when it comes to blood pressure, and thus has indirect protection of many different major organs including the heart, brain, kidneys, and eyes.
  • Metabolically muscle is very important in maintaining a healthy weight and absorbing the harmful effect of the typical American diet. This is not to say that if you work out and gain muscle that you are automatically at a healthy weight and can eat whatever you want. But it does mean that those people who spend good amounts of time every week doing weight bearing exercises are less prone to things like diabetes, hypertension, cancer, heart disease, and atherosclerosis—all things that come with obesity—because muscle is a very good metabolizer of the extra fuel (glucose and fat) that we have every day in the typical “unhealthy diet.

4.) Can a 30 Minute Workout Really Work?

  • If you talk to almost anyone who goes to the gym to workout and ask them how long a good workout usually takes, they will often answer with; “it takes a good hour to get in a good workout”, or even; “if I don’t spend 1 ½ to 2 hours in the gym, I just don’t get enough from my workout”.
  • Based on these kinds of typical responses, you can imagine how surprised many of these same people appear to be when I tell them that I only workout for 30 minutes a day, yet still get the kind of results that they do! Many of them will say, no way you only workout for 30 minutes a day! How can you ever get results doing that?
  • The plain fact is there are a lot of people who have such busy schedules that finding more than 30 minutes to dedicate to a workout is just impossible. It’s not that they don’t want to do it; there just aren’t enough hours in the day to be in the gym for 1 to 2 hours at a time.
  • If there was a way to get an effective workout in 30 minutes however, then perhaps they could spend half of their lunch hour in the gym, and the other half eating their lunch. That would be perfect, wouldn’t it? But is it really possible to do a workout in 30 minutes that will bring real results? The answer is a definite yes, but you will need a few simple strategies to make it happen.
  • Here are some tips on how to make your workouts really work in only 30 minutes a day.
  • To start with, make sure you have a plan for each day. Write down all of the exercises you will be doing for that day and write down all of the weights you will be using for each exercise. Write down how many sets you will be doing for each exercise and how many repetitions you will be doing during each set.
  • Do split body part routines. For example, on Monday and Thursday, do legs, arms and abs. On Tuesday and Friday, do chest, back and shoulders. This way you only have half of your body parts to work on each day cutting down significantly on time spent in the gym.
  • Upon arriving at the gym, set up as many things as you can in advance so that when you get started, you can keep moving from one exercise to the other without wasting time getting the next piece of equipment set up. This way, you can go strait through each exercise without stopping, take 1-2 minutes rest, and then simply repeat until you finish all of your sets.
  • Avoid socializing. While being friendly is ok, don’t let yourself get distracted by having a conversation with others in the gym. Remember, you only have so much time and 5 minutes spent talking rather than exercising is 5 minutes wasted. Explain to people wishing to talk to you that you are on limited time and you just can’t stop what you are doing at the moment or better yet, put on a pair of headphones before you begin your workout; they’ll get the clue.
  • Always do your weight training and cardio training separately. On days you are not doing weight training, you can spend 30 minutes on the treadmill or on the stair climber. This way you are still only working out for 30 minutes. Combining the two only means you will have to spend more time in the gym and time spent in the gym is what you are trying to cut down on.
  • In summary, just remember to write out a plan for each day, split those body parts on different days, keep moving during your routine, don’t socialize, and don’t do weights and cardio on the same day and you will see excellent results in only 30 minutes a day.

5.) Why Should You Try A Weight Loss Program?

  • Well the short answer to this question is that a weight loss program and be a literal life saver. They actually help you to lose weight and keep it off, unlike the typical “go-it-alone” dieter who can lose weight no problem for relatively short periods of time but cannot keep it off. The sad fact about this, far too common, type of dieting is that it confers no health advantage to remaining fat. In some ways it is worse for you especially in the mental health realm. I want to spend the next several paragraphs in this article giving you some helpful advice that will not only leave you looking and feeling better but living longer.
  • That weight loss programs are important because fat is a killer is becoming more apparent everyday in the medical research fields. There are so many organ systems affected by the different processes that both contribute to obesity and are a direct result of obesity that it will take ages to sort out all the complexities. Obesity is both an associated comorbidity of a lot of things and also a direct cause of many things that are serious and life threatening diseases. Lets talk about a few of the major ones like heart disease, diabetes, and cancer.
  • If you aren’t convinced to start a weight loss program read on! Heart disease, caused by coronary atherosclerosis, has several risk factors that are directly related to being obese. High cholesterol and high fat diets contribute to atherosclerotic pathophysiology and are very associated with obesity. Hypertension is another major risk factor for heart disease and is much more common in an obese person. And lastly diabetes, namely type II or adult onset diabetes, is another huge risk factor for heart disease and affects mostly obese people whose bodies have lost the sensitivity to insulin. This combination of events in an obese pt. make obesity a very high-risk, but gladly a modifiable risk factor for early death secondary to heart disease.
  • Diabetes is already mentioned as being in large part caused by obesity. I just want to list some of the other morbidities that an obese person can look forward to other than heart disease. Diabetics who don’t control their sugars have renal failure and eventually are dialysis dependent. They go blind due to retinal vascular complications, they have painful neuropathies, or they simply can’t feel their legs which eventually ulcerate and require amputation. A weight loss program sounds nice now doesn’t it?

6.) Exercise Workouts Explained

  • Are you physically fit? This is a question that should be floating through the minds of many Americans. And I’m not just referring to your exterior.
  • Sure, it’s great to look nice and be confident in yourself, but it’s also crucial to be physically healthy. Do you know how to go about this? Well, herein lies the dilemma. Many individuals around the globe are not privy to what’s imperative when it comes to looking great and being in good health. There are many misconceptions at play. When in doubt, a couple things you can always count on to prevail are healthy diets and rigorous exercise workouts. We all require both of these in order to stay healthy and look great.
  • What exercise workouts do you prefer? For me it all revolves around martial arts. I love Wing Chun kung fu. Therefore, along with technique training and sparring, I like to do a lot of simple exercise workouts such as push-ups, leg raises, and pull-ups. These common exercise workouts are as old as time, but still very effective. And do you know what I like best about them; they’re all free. I don’t need to fork out cash every month on a gym membership to do them. Not to say that this is a bad idea. For some, a gym membership is right up their ally. Maybe this is how you achieve your exercise workouts. If it works for you, then that’s what counts. My wife will ONLY work out if she is in a gym or fitness center of some kind. When she’s at home, getting her into any exercise workouts is virtually impossible. I even pick on her about it once in a while. It must be the plain and simple atmosphere for some folks. Regardless of where you like to get it done, exercise workouts are what will get and keep you in shape. It is a permanent thing. Once you start, you never quit. If you quit your regime once you’re the desired weight, then you’ll probably end up back where you started.
  • One of the crucial side-kicks to exercise workouts is diet. You absolutely must conform to a healthy way of eating. This is no joke for a number of reasons. You must eat well in order to stay in shape. Your diet has a bearing on your lifespan, and your chances of acquiring cancer. If that isn’t enough to motivate you, then maybe your physical appearance is. Get on the web today and discover a number of great exercise workouts and diet plans.
  • Burn the fat and Feed the muscle!

7.) Heading to the Gym? Follow These Hygiene Tips.

  • Nearly 80 percent of women exercise on a regular basis, yet as many as one-third of these women mistakenly wear their sweat-soaked clothes for as long as an hour following a workout, according to a new survey by Harris Interactive for the Vagisil Women’s Health Center.
  • “Appropriate workout attire, along with physical activity and proper hygiene, all play a big part in creating a healthy lifestyle,” said Mari Winsor, celebrity Pilates trainer and feminine fitness consultant to the Vagisil Women’s Health Center. “Women should change clothes immediately after a workout. Even if they are only in the car for 15 minutes, that is still 15 minutes too long when it comes to proper feminine hygiene.”
  • According to the survey, 56 percent of women are not wearing the right attire when working out.
  • “This may create a potential situation for vaginal irritation, itch and infection,” said Dr. Adelaide Nardone, an avid runner and board-certified gynecologist in Providence, R.I.
  • “The Vagisil survey also found that most women – 81 percent – do not know that the underarm is not the part of the woman’s body with the most sweat glands; the vulvar area actually has more sweat glands,” she said.

  — Winsor and Nardone offer these tips for women:

* Take steps to prevent excess perspiration. Only 14 percent of women take steps to prevent excess moisture or perspiration. Sprinkle a cornstarch-based powder, such as Vagisil Deodorant Powder, onto panties or panty-liners on a regular basis, especially during a workout, to help absorb excess moisture and odor.

* Gear up. When working out, don’t wear clothing that traps moisture, such as spandex, jeans, or wind pants or shorts. Wearing tight pants or underwear can restrict ventilation and lead to vaginal infection.

* Don’t overlook good hygiene. Sixty-eight percent of women are unaware of the connection between physical activity and its effect on vaginal health. With the excess perspiration and moisture generated from a workout routine, women should either shower immediately or, more conveniently, use Vagisil Foaming Wash, a soap-free, easy-to-use feminine cleanser that requires no rinsing with water.

8.) Dumbbell Exercises That Suit Beginners

  • The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together disparate elements such as nutrition and rest but choosing the right exercises is crucial. In this article we’ll outline the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.
  • Initially beginners should aim to complete two sets of ten to twelve reps but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight reps to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you’ll find the use of this single piece of equipment restricting, so later in this series of articles we’ll pull together a muscle boosting program that utilize other equipment to take you to the intermediate level. In the meantime, get to work with these exercises in order to get used to working your muscles.

 – Start off training four days per week and work body parts on the following basis not forgetting to incorporate rest days:

Day 1 – Biceps, Back, Abs
Day 2- Hamstrings, Shoulders, Abs
Day 3 – Quads, Forearms, Calves
Day 4 – Triceps, Chest, Abs

 – The exercises recommended for beginners are as follows:

CHEST: Bench press, Machine fly 
UPPER BACK: Prone reverse fly , seated reverse fly , bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row
TRICEPS: Lying triceps extension
BICEPS: Curl, concentration curl
FOREARMS: Wrist curl, wrist extension
LEGS: Squat, leg curl, calf raise

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