Category: Don’t give up

5 Easy Steps to Reveal More Muscle

Published / by Daniel Jacks

main-more-muscle-in-less-timeIs weight lifting your favorite? And spend most of your workouts lifting and beating your previous record and becoming thrilled about it? You donít have to avoid doing a lot of cardio. Just because you hate it and feel that it is consuming your muscle, does not necessarily mean so. Cardio helps to reveal your muscle.

To achieve a lean and wonderful physique, you need to perform a lot of cardio. Gaining much weight will make your traps and deltoids invisible. Cardio does not involve running for long distances. By following the five guidelines we provide, you will be in apposition of revealing your muscle. You will not be needed to perform too much cardio, but you will only need to do it at least twice a week for 15 to 20 minutes. You will be needed to perform what you like with a high intensity. After some weeks, you will be able to see the muscle because the fats have been burnt. It is the best for achieving good results without straining.

Transform the Cycle

The frequency of lifting should not be the same at all times because you are maintaining the same durations of the cardiovascular exercises.

You should keep your anaerobic exercises at a minimum in order to add lean muscle. Such exercises should be scheduled at least once or twice a week for 15 to 20 minutes. This will give your body the perfect conditions for muscle creation due to the reduced energy expenditure.

Increasing your cardio will enable you to develop lean muscle. This should at least be done two to three time every week. It will also help you reduce your body fat.

To keep the workouts more interesting, you should consider alternating your cardio. At some instance you take the treadmill, sometimes opt for rowing or elliptical and cycling later.

Isolate Cardio from Lifting

How and when you do your cardio will affect your ability to recover from too much energy training.  By simply planning well such complications can be avoided, and your muscle will not be burnt.

Separate your cardio days from your lifting periods, select a day for aerobic exercises to cater for the body parts that the weight lifting does not take into considerations.  If you intend to develop your legs then are not supposed to indulge in too much cycling and afterwards performing squats. You are needed to space them in order to rest your legs.

If you choose to do cardio and weight lifting the same day, then you will need to perform a cardio exercise that will target the body parts that weight lifting did not take care. Rowing is always advice to be done on a day in which your weight lifting do not affect the upper part of the body because rowing concentrates on the upper part your body as well as your legs.

Lifting the weights is recommended whichever way you choose to perform your cardio and aerobic exercises. Ensure that you have enough energy for your weight lifting, avoid doing the lifting when tired. It can be dangerous.

 Don does not make an Impact

Ensure that your body does not drain too much of the energy by performing much of weight lifting and cardio. Performing lifting will be enough to give your body the ability to regain from the intense energy lost when lifting.

Ensure that your cardio exercises reduce microtrauma to promote your muscle building. Cardio like running on hard surfaces like the tarmac will stress your joints and muscles. Such problems can also be inflicted by jumping a rope.

The best to consider involves swimming, cycling and using the elliptical machine.

Refrain from the “Fat-Burning Zone”

Many tell that it takes 20 minutes of continuous workouts for you to start burning fat. This theory is worth ignoring because it is not significant.

When training at high intensities your body requires more energy. This is well illustrated by the body of a sprinter. Doing a lot of exercises ensures that your time is well spent. You can have an intense cardio workout for at least 10 to 15 minutes.

Performing workouts that demand short bursts of energy is perfect.  This can be followed by intense recovery moments. This will help you to loose fats and exercise your heart.

Select the path of more Resistance

The most significant ways of varying the intensity can be achieved by varying the gradient on the treadmill or changing gears on your bike. It is very important to ensure that the level of resistance achieved does not reduce or is more than the amount of energy required when you embark on weight lifting.

Developing a Well-rounded Fitness Program with 5 essential Elements

Published / by Daniel Jacks

fitness-goal-735x400Everyone, from the most die-hard fitness fanatics to the greenest rookies taking their first steps toward improved physical condition, can benefit from a well-rounded training program for physical fitness. To maximize the efficiency of your time and efforts be sure to include these following five elements to give you a well-balanced routine.   

–    Aerobic Fitness

Commonly called cardio or endurance activity, aerobic exercise is the single most important element of a training program. Aerobic training elevates your breathing rhythm, causing faster deeper breaths that fill your blood with oxygen increasing stamina.

The higher level of aerobic fitness the better jobs your heart and lungs can do distributing life and energy-giving oxygen to all parts of your body. This will make it easier to take up the challenge of unexpected physical demands like sprinting to your car in a downpour, or jogging up 3 flights of stairs if the elevator is out.

There are many ways to get good aerobic exercise, any activity that requires movement of the large muscle groups and accelerates heart rate and breathing is an aerobic activity. Walking, dancing, biking, swimming, jogging and of course water aerobicsóor cleaning the garage, vacuuming the house, snow shoveling, you name it.

For a healthy adult aerobic activity is vital, the Department of Health and Human Services suggests a minimum of 150 minutes of reasonable aerobic activity a week or 75 minutes of vigorous aerobic exercise. A combination of the two is equally effective. It is also suggested to space your time out evenly throughout the course of the week rather than jam it all into a weekend.

–   Strength training

Another important element to a fitness program focuses on muscle strengthening. A twice a week program of strength training can greatly improve the conditions of your skeletal and muscular condition. While in the thick of a weight loss program, strength training can maintain strong muscle mass while the fatty tissue is burned away.

Going to the gym will provide you with a plethora of devices to target every muscle in the human physique from barbells and resistance machines to free weights and fitness balls. You donít have to pay up for a gym membership to begin a successful program of strength training, however.

Soda bottles filled with sand or water make excellent and inexpensive home-made weights. Resistance bands wonít cost you an arm and a leg for good results. And never forget the power of dynamic tension and the use of your own body weight in exercises like push-ups, crunches, and the leg squats.

–    Core Exercises

The muscle groups pertaining to the abdomen, pelvis, and lower back constitute your core muscle group. These core muscles are responsible for supporting your upper body and coordinating your upper and lower body movements. Core strength is an essential part of a well-rounded exercise program.

Core training gives you a solid center that allows you to balance your upper body better and use your lower body muscles more effectively. What are the core exercises? Anything that focuses on the trunk of the body without support, various abdominal crunches as well as many core exercises are done with a fitness ball.

–    Balance training

It is of vital importance to regularly practice balance training, especially for older adults. The reason this is so important is that balance will eventually begin to deteriorate with age this can result in accidents and injury as bones get more brittle.

But it is never too late to begin essential balance training to improve the condition of the core muscles. Standing still with your body weight balanced on one foot is an excellent balance exercise. Traditional Tai Qi exercise routines can also be very beneficial.

–   Flexibility and stretching

Flexibility is very important to maintaining physical condition but more important to the prevention of sprains, pulled muscles, and other injuries. Some activities like gymnastics and dancing require a more flexibility than others like jogging. Flexibility can be improved by regular stretching exercises, allowing for more strenuous activities and eliminating the tendency for muscles to cramp up or get strained.

Stretching exercises are also great for relieving stress; this makes them even more important to a well-rounded exercise program.

Warm up before you stretch with ten minutes of your favorite low-intensity activity or just a walk around the block in the clean morning air. Then stretch again after you work out when your body is warm and your muscles are more inclined to being stretched.

If you are not in the habit of regularly exercising yet, it may be best to stretch more than 3 times a week to maintain flexibility in the muscles.  Yoga activities are a tremendous way to improve flexibility.

–   Cover all the Bases

Whether you employ the services of a qualified trainer or would rather design a program for yourself it is best that your exercise routine incorporates a piece of all these elements to make you strong as well as flexible and energetic. It is not necessary to try and fit each element into your daily routine however including them regularly will guarantee you a long and happier life with reduced risk of injury and best of all the strength and vitality to enjoy it all.

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