Thursday, March 29, 2012
Make Every Minute Count
One of the biggest myths about fitness is that you need to spend
hours at the gym. Short, intense workouts that are 15 minutes or
less can be highly effective at stimulating muscle, increasing your
metabolism, and building strength. Pick three compound exercises
(for example: deadlifts, pull-ups, and barbell military presses) and
perform five to eight repetitions of each. Move quickly between
exercises with minimal rest. Repeat this cycle for 15 minutes. Trust me,
it’ll feel longer than that.
Wednesday, March 28, 2012
Avoid Exercising to Failure
Never do slow grinding reps. Instead, finish your sets strong,
while you have at least another one to three solid reps in the tank.
If you keep your lower back, joints and central nervous system
fresh and uninjured, you will recover faster and be able to train
more often. Even if you only have time for three workouts per week,
you should keep this principle in mind because it’ll allow you to train
each muscle group three times, instead of just once.
Tuesday, March 27, 2012
Pay Attention to your Rest
Most people know how many sets and reps they plan to do in a workout,
but not many know how much time they’ll spend resting between sets.
This is a mistake. Taking “1 or 2 minutes rest” is like performing “10 or 20 reps”
it’s vague and unhelpful. To supercharge your workout, you need to keep track
of how much rest you take between sets - and know whether or not that’s the
right amount of rest for your goals. With all of the given gadgets people have
in the gym these days, there’s no excuse not to track you rest interval.
Monday, March 26, 2012
Consider this your wakeup call: A good workout program must include some type of squat.
This isn’t just about your legs, even though squats are the best way to build stronger quads, hamstrings and glutes. From a functional training standpoint, you can’t do better.
Squatting is a fundamental pattern that’s basic to human movement. Regularly performing squats keeps your body moving the way it was designed to, while helping to protect you from injuries related to a sedentary lifestyle.
Squats are also heart healthy. Forget the butt-numbing stationary bike or elipitical machine; sets of higher rep squats will jack up your heart rate to near sprint-like levels.
Finally, squatting is just plain fun. It’s good old-fashioned hard work that requires every ounce of focus you got, and almost makes you feel like an athlete at the same time. What’s not to love?
Some people assume that squatting is beyond their current capabilities. But guess what: If you’ve picked something up off the ground, sat in a chair, or straddled a toilet seat today, congrats. You’ve performed a squat.
But the real magic happens when you begin loading the basic squat with weight. This is what improves performance, increases muscle mass, burns fat, and helps offset postural imbalances.
“Squats are so demanding that they trigger the release of hormones like testosterone. Once those hormones enter the bloodstream, they support the growth of your whole body.”
Friday, March 23, 2012
Exercise Motivation Tip No. 10: Reward Yourself
Rewarding yourself for making the effort to exercise -- not with a piece
of chocolate cake, but with something that you enjoy, like a movie or flowers.
Try to think of treats that will reinforce a mind-body connection so you can
savor the rewards of your hard work. Plan a short trip, or just an hour in
a botanical garden. Go to a ballgame. And remind yourself with each
precious moment that you are enjoying this time because of all the
great things you have been doing for yourself.
Hope EVERYONE has a FaNtAsTiC weekend!!!!
I NEED all prayer worriers to pray for my first 10k race tomorrow :)
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