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15 Quick Body Toning Tips
Tip 1 - Tummy Toner - In addition to your toning workout, eat smallerportions. Your stomach is only about as large as your fist. So no needto stuff yourself with a large plate full of food.
Tip 2 - Try a Trainer - Get advice or help from a trainer from time totime. Some online trainers are pretty affordable like around $2 week ateDiets.com. Or search your favorite online engine for free fitnessforums and chat away.
Tip 3 - Posture Practice - Practice improving your posture daily, nomatter whether you are sitting at your work desk, sitting at home inthe family room or at the table, or standing and walking.
Tip 4 - Variety - Vary your toning routine during the week. Alternatedays that you do cardio work on days when you don't do your toningwork.
Tip 5 - Routine - Also vary your routine. Research shows that a bodycan adapt to the same routine over a 4- to 6-week time frame. When youvary the routine, the body works harder, trying to adapt once again. Atleast increase the intensity or amount of sets you do. But "change"something.
Tip 6 - Warm Up - Don't forget to warm up with some stretches beforediving into your toning exercises in both cardio and strength training.You only need about 5 to 8 minutes. And target the muscle groups thatyou'll be using. What is "WARM-UP" -A warm-up period helps your body bypassing along lots of blood, full of nutrients, to areas that are aboutto be exercised, resulting in the warming up of the muscles and thelubrication of the joints. No matter whether you are working out athome, in a fitness center or outdoors, regardless of weather, you needto warm up before beginning all exercise activities in order to prepareyour body for your workout. So improve your performance and reduce yourrisk of injury with a warm-up period.
What is "COOL-DOWN" - The period of 5 to 10 minutes at the end of yourworkout is the cool-down period. It allows time to lower your heartrate before you dash back off to work or other activities after yourworkout sessions, and reduces your risk of muscle soreness and injurythat could come from your workout. This cool-down period should include5 minutes of cardio exercise like stationary biking or walking, andshould proceed at a reduced pace from your previous exerciseactivities. At the end, you should focus on about 5 minutes of slow,focused stretching, when your breathing goes back to where it wasbefore your workout.
Tip 7 - Get a Grip - When using weights, hold them firmly yetcomfortably, not tight, raising your blood pressure in the process.
Tip 8 - Un-Lock - Remember not to lock your knees or your elbows whileworking out. Don't place undo stress on them.
Tip 9 - Turtle Moves - Remember who won Aesop's famous race and go slowand steady, especially with any equipment and machines you are using.For example, avoid having machine weights slam back into position atall times.
Tip 10 - Focus -From Aesop to the old Kung-Fu movie, here's a tip:focus on the muscle group you are working on during your workout,Grasshopper. Look at a wall if necessary, to maintain yourconcentration and proceed slow and steady.
Tip 11 - Journal - Keep a diary, journal or some type of record of yourprogress. Note which exercises you're using for which muscle groups,the number of repetitions and intensity. Track your diet here, too, ifyou'd like. Then set goals for yourself and update them regularly.
Tip 12 - Attention - Stand up straight! Chest out and up. Shouldersback. Keep good posture.
Tip 13 - Breath - At first it's difficult to monitor everything. Butonce you learn your routines, remember to exhale when lifting. Inhalewhen returning back to the beginning position.
Tip 14 - R&R - Don't forget that "All work and no play?" saying. Restand relax. Work different muscle groups on alternate days.
Tip 15 - NO Hiding! - Psst - Some of the most difficult-to-shed fat ishiding under your belly button. Even though you may have strong abs, noone will see them if the overlying tissue is fat. Ugh! Time to hit thecrunches and leg raises.
In conclusion, to get the toned body you desire, you need a regularlyscheduled combination program of aerobic exercises, strength training,and good, healthy eating habits. A good place to begin is with yourhealthcare provider for the latest information about a well-balanceddietary and exercise plan to begin your strategic toning today.
Tony Newton publishes the popular health and wellness website - http://www.1st-for-health.com With lots of informative articles on low carb diets, hair loss, arthritis pain relief, obesity and lots more.
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The Importance Of Sets In Your Muscle Building Program
In an earlier article we looked at how repetitions contribute to the muscle building process, but is the position regarding sets just as clear cut? Unfortunately, the answer to this is no as some experts feel one set to failure is sufficient, whereas others argue that multiple sets are needed to ensure maximum muscle gains. Research to date suggests that, when using six to eight repetitions to failure at 75-80% 1RM, there is little significant difference between training with single and multiple sets in terms of increasing either strength or muscle size.
The MYTH of Gaining Muscle Without Fat!
Many of you have expressed concerns about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain.Absolutely not.
The Role Of Repetitions In Your Muscle Building Program
Repetitions are the basic building blocks of any strength or muscle building program but it is something that many lifters take for granted. How often do you see people at the gym speed through their reps, breathe haphazardly or fail to complete each rep correctly from a technical perspective? There is much more to the simple rep than meets the eye.
Body Building for beginners
Body building or even just showing up at a gym can be intimidating for a beginner. Provided below are some tips that can help you get into body building, and into your first fitness club:Seek Advice - There is no sense trying to learn it everything yourself when starting out in Body Building.
The Facts About Anabolic Steroids
Anyone involved in the world of bodybuilding, and competitive sport generally, will understand the pressures that go with striving to achieve optimal performance. Sometimes athletes feel they cannot reach their peak without artificially enhancing their powers of recovery from intensive training.
The Biggest Muscle Mass Gain Myths Exposed
Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same.
Key Elements for a Bigger Bench Press
Proper positioning on a weight bench to maximize leverageKeep the bar in line with the eyes; if you are too far towards the top of the bench it puts your shoulders in a weak position and wastes energy, and creates unsteadiness when lifting off.Firm foot contact with the floor close to the bench is Paramount! Feet on the bench, straight legs with feet lightly touching the floor is a recipe for failure; it decreases force and puts you out of balance.
Tips to Help You Gain Weight
There are a couple of reasons why most people fail in their attempt to gain more muscle mass:A. Improper diet.
Building Muscle Mass With A Power Cycle
Building muscle mass with a power cycle. Desperatefor pounds of new muscle? Forget the isolation exercises, forget the weight training routines that have you going for the pump, the burn, flushing the muscle with blood, or any of that other nonsense.
Comeback Bench Program
For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound tire routinely, and lift logs overhead.
Beach Body Abs
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A Recovered Treasure: The Pilates Method
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Exercise The Right Way - The Standing Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Exercise The Right Way - The Machine Shoulder Press
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Build Muscle and Boost Your Training Intensity Now
Build Muscle with a unilateral weight training program. Whether you are feeling stale on your current routine or just looking for a way to improve your workouts and start making progress again, unilateral training is a perfect way to increase the results of your training time and help you build muscle.
Know Your Muscles - The Lower Body
Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements.
What Is Strength Training?
Traditional strength training consists of performing one to three (or more) sets of exercises on a specific, isolated muscle group. One rep, or repetition, equals one complete movement of the exercise from start to finish.
Protein or Carbohydrates?
This has got to be the biggest controversy in modern bodybuilding. Bodybuilders will say you've got to consume loads of protein to pack on quality muscle mass and increase strength.
Debunking the Top Ab Myths
Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the right job.
Increase Your Training Intensity - Partial Repetitions
You can only build muscle tissue if you can generate progressively stronger muscular contractions, so this calls for an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time needed to achieve maximal muscular growth.
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