When you think of strength training, most people associate magazine photos of men with bulging muscles. Naturally, a training program consists of building muscle; however most programs are not that intense to build huge muscles. Women often do not realize they will not bulk up with muscle when they include weight training in their fitness plan.
Why strength training is important
Your back and other parts of your body need strong muscles to help reduce risk of injury. Maintaining a healthy weight is easier when you strength train since it burns more calories a added plus.
Equipment can play a huge role in determining the results you see from strength training. Adding ankle or wrist weights will increase your workout moderately and help you burn more calories because your heart and muscle are working harder.
Since you can work your abdominal muscles daily (within reason), bodybuilding equipment that includes a platform for performing abdominal exercises is a good choice. Home gyms are perfect for folks that want to stay fit but don’t want to wipe out their budget or have clunky workout machnes take over thier entire room.
Here’s a good example the Weider Total Body Works 5000 Gym it’s inexpensive and has a spacesaving design. This machine can perform 100 different exercises so you will work all your major muscle groups with it.
Here’s what some current owners are saying
Dawn…
I purchased this gym recently, looking for a less expensive alternative to the "Total Gym". I am pleased with my choice. If you are looking for a home gym that you can work all of your body, this is a great option. Paraphrased for space view original review here
For “spot” workouts, bodybuilding exercises that focus on one muscle group, there are many types of body building equipment available today that are easy on the budget. An inexpensive piece of equipment you can buy is a chin-up bar and they fit right in the doorway of most any room in your home.
Push ups are perfect for any exercise program, buying a pair of pushup stands can provide extra support for your wrists, although you can perform the exercise with out them. This equipment is also great for traveling.
Dip stands may not fit in your suitcase, but you can easily slide them in a corner of a room when they are not in use. Dip stands are used to perform exercises that work the arms and abdominal wall. Additionally dip stands come with optional accessories that are just for pushups.
Tuesday, November 9, 2010
Exercises that Need No Equipment Perfect for Travelers
Here are exercises you can do anytime anywhere without equipment, these are great for home, but even better when you are on vacation, or traveling for work. They are simple yet effective and ready to do at anytime you can squeeze them in without having to pack any extra stuff.
1. Crunch
Lie down on the floor on your back with your feet up on the couch or chair Give support to your neck with the help of cushion. Place your behind as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 seconds and then slowly come down.
Repeat this exercise 20 times to make one set. It will really build your abs and you will feel it.
2. Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight. Hold onto something to balance yourself. Now slowly, raise your toes as high as possible. Hold on for 2 seconds and come down very gently and slowly. Repeat it 20 times to make one set.
3. Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly; push your body up keeping your back straight and facing right ahead. Hold onto 2 seconds and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
4. Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 seconds and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
It's an easy to follow exercise plan while you are away from home, and it will make you feel good for sticking to your fitness program away from home.
1. Crunch
Lie down on the floor on your back with your feet up on the couch or chair Give support to your neck with the help of cushion. Place your behind as near as possible to the couch. Lock your elbows. Now slowly raise your head off the ground just a few inches. Hold on to the raised position for 2 seconds and then slowly come down.
Repeat this exercise 20 times to make one set. It will really build your abs and you will feel it.
2. Raising your Toes and then coming down.
Stand on a floor flatfooted with toes pointing straight. Hold onto something to balance yourself. Now slowly, raise your toes as high as possible. Hold on for 2 seconds and come down very gently and slowly. Repeat it 20 times to make one set.
3. Push ups
Lie down on the floor facing towards the floor with your body weight on your palms.Now slowly; push your body up keeping your back straight and facing right ahead. Hold onto 2 seconds and then slowly bring your body back to the starting position.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
4. Wall Squat
Stand straight with your back against the wall. Now, gently move your body down to the sitting position. Make sure your back is still against the wall.Hold on to 15 seconds and then gently move up keeping your back against the wall again.
Repeat it 5-10 times in the beginning and then try to practice this exercise 20 times per set.
It's an easy to follow exercise plan while you are away from home, and it will make you feel good for sticking to your fitness program away from home.
Wednesday, May 12, 2010
How to Easily Achieve Your Goals in 2010
7 Reasons Why You Won’t Achieve Your Goals in 2010. Studies show only 12% of people achieve their New Year’s resolutions. Here are some reasons why 9 out of 10 people won’t realize their 2010 goals:
Setting Vague Goals.
You’ve set goals like “lose fat”, “build muscle”, “eat healthy” or “exercise more” instead of being specific.
Setting Too Many Goals.
You’re going to try to achieve several goals at the same time. Often conflicting ones. This usually leads nowhere.
Setting Realistic Goals.
You’ve set goals you THINK you’ll be able to achieve instead of setting goals you WANT to achieve. Losing Motivation. Because you didn’t set the right goals and because you’re going to forget why you wanted to achieve your goals.
Lacking Confidence.
You don’t really believe you’ll be able to achieve the goals you’ve set. You fear failure and think this will be hard. Procrastinating. You’re never going to take consistent action to achieve your goals. Worst case you’ll never take any action.
Forgetting Your Goals. You’ll neglect to review your goals & progress systematically and so you’ll forget the goals you’ve set.
Here’s How to Achieve Your 2010 Goals.
These 4 simple tips sum down most of the content from popular self-help books. Apply them.
1. Know What You Want. This is harder than you think if you do it thoroughly. Start with what you don’t want if you don’t know what you want. Think Big. Stop being realistic. Aiming high will motivate you more. Go for what you really want. Don’t hold back or limit yourself.Be Specific. Give as many details as you can. Set a deadline. Know why you want to achieve what you want to achieve. Focus on 1 Goal. Set 1 major goal. Prioritize it. Then break that goal into several measurable mini-goals.
2. Take Action. “No one gives it to you. You have to take it.” – The Departed. You have to take the initiative. Make it happen. Start Today. Stop putting off until tomorrow what you could have done yesterday. Take action today. The smallest step makes a difference. Stop Endless Planning. Mistakes are inevitable and you’ll never get your plans perfect anyway. Plan less, take more action. Face Your Fears. Self-doubt is the biggest one. Followed by the fear of failure & of what people think. Out of courage grows confidence.
3. Be Consistent. “Persistence is the key to success” – Napoleon Hill. If you take action consistently, sooner or later you’ll achieve your goal. Take Action Daily. Even if it’s something small. Rule of thumb is to free at least 1h/day to work on your goal. This is the secret.Prioritize Your Goal. Build the habit of working on your goal first thing in the morning every day. No matter what happens. Persist. Mistakes are part of the learning process. Success is always preceded by some sort of temporary setback. Don’t let it stop you.
4. Review Your Goals. Most people don’t set goals. Those who do forget about them within weeks. Reviewing your goals and progress frequently will push you towards action and keep you motivated. Popular approaches: Review Progress. Success breeds success. Track your progress each day. Review your progress & past successes daily. Affirmations. Write your goals daily. Say them aloud in front of a mirror. Hang affirmations everywhere in your house.Visualizations. Picture yourself mentally as if you had already achieved your goal. Use vision boards, treasure maps or Mind Movies.
Why Visualizations Are Key. Maxwell Maltz’s Psycho-Cybernetics introduced me to visualizations years ago. But it’s Napoleon Hill’s Law of Success that gave me a solid understanding of how to use them.
Many successful athletes have used and are still using visualizations to achieve their goals more easily. They visualize themselves over & over as if they already had achieved their goal. Here’s the main reason why this works:
Your nervous system cannot tell the difference between an imagined experience and a real experience. – Maxwell Maltz. Visualizations allow you to practice endlessly in various situations with perfect skills. This builds confidence since you’ve done it over & over. And overcoming fears like self-doubt is key to achieving your goals. That’s why: Boxers use shadow-boxing: they visualize their next fight. Athletes often visualize themselves winning competitions. Many readers visualize their next set while resting between sets.
More important: most people never set goals, and those who do forget about them within weeks.
Visualizing your goals regularly acts as a reminder of your goals while building the confidence through mental practice. You can even use visualizations outside of sports. Think of job interviews, sales, presentations, dates, … Visualizing yourself going through the exact steps with perfect skills decreases self-doubt which helps goal achievement.
You’re probably already doing visualizations. But incorrectly. Most people think about what they don’t want all the time instead of focusing on what they really want: achieving their goals.
Why I Don’t Like The Secret. Some try to explain why visualizations work using concepts like The Law of Attraction & Quantum Physics. They do this because it sells. Best example: the movie The Secret.
I don’t like The Secret. Here’s why. They’re trying to make you believe that if you visualize your goal while sitting in your couch all day, you’ll realize it effortlessly.
Fast & easy sells. But that doesn’t make it true. I’m sure that someone, somewhere realized some goal with zero effort. But for most people, like you & me, thinking about getting ripped all day won’t get you anywhere. You have to exercise & eat healthy. The real secret is that you should focus on what you want, review your goals regularly so you don’t forget about them and take consistent action until you have realized your goals. That’s how you attract what you think of.
3 Reasons Why Visualizations Don’t Always Work.
For visualizations to work, you have to do them in a relaxed state and imagine yourself as if you already had achieved your goal. The more details the better. Common issues: You Can’t Visualize Your Goal. Some get clear vivid pictures, others only impressions.
Sometimes you can’t visualize anything for a while. You Can’t Get Emotional. You need to get emotional to fix your goal deep into your subconscious mind. Men often struggle with this. You Fall Asleep. Visualizing your goal in a relaxed state and with your eyes closed often leads to falling asleep if you’re tired.
Visionboards & treasure maps are popular alternatives to visualizations: look at a collage of pictures of your goals. Easier to visualize & eyes are open. But you still need to get emotional. Mind Movies address this.
Mind Movies. A mind movie is a video that has pictures and affirmations of your goals with inspiring music playing on the background. It’s like a visionboard, but with moving images and music to get you emotional.
You know that the music you listen to while lifting influences your state and thus your performance. Same here. The right music during a mind movie will get you emotional. This is key to get your goal imprinted into your subconscious.
View the Original article
Setting Vague Goals.
You’ve set goals like “lose fat”, “build muscle”, “eat healthy” or “exercise more” instead of being specific.
Setting Too Many Goals.
You’re going to try to achieve several goals at the same time. Often conflicting ones. This usually leads nowhere.
Setting Realistic Goals.
You’ve set goals you THINK you’ll be able to achieve instead of setting goals you WANT to achieve. Losing Motivation. Because you didn’t set the right goals and because you’re going to forget why you wanted to achieve your goals.
Lacking Confidence.
You don’t really believe you’ll be able to achieve the goals you’ve set. You fear failure and think this will be hard. Procrastinating. You’re never going to take consistent action to achieve your goals. Worst case you’ll never take any action.
Forgetting Your Goals. You’ll neglect to review your goals & progress systematically and so you’ll forget the goals you’ve set.
Here’s How to Achieve Your 2010 Goals.
These 4 simple tips sum down most of the content from popular self-help books. Apply them.
1. Know What You Want. This is harder than you think if you do it thoroughly. Start with what you don’t want if you don’t know what you want. Think Big. Stop being realistic. Aiming high will motivate you more. Go for what you really want. Don’t hold back or limit yourself.Be Specific. Give as many details as you can. Set a deadline. Know why you want to achieve what you want to achieve. Focus on 1 Goal. Set 1 major goal. Prioritize it. Then break that goal into several measurable mini-goals.
2. Take Action. “No one gives it to you. You have to take it.” – The Departed. You have to take the initiative. Make it happen. Start Today. Stop putting off until tomorrow what you could have done yesterday. Take action today. The smallest step makes a difference. Stop Endless Planning. Mistakes are inevitable and you’ll never get your plans perfect anyway. Plan less, take more action. Face Your Fears. Self-doubt is the biggest one. Followed by the fear of failure & of what people think. Out of courage grows confidence.
3. Be Consistent. “Persistence is the key to success” – Napoleon Hill. If you take action consistently, sooner or later you’ll achieve your goal. Take Action Daily. Even if it’s something small. Rule of thumb is to free at least 1h/day to work on your goal. This is the secret.Prioritize Your Goal. Build the habit of working on your goal first thing in the morning every day. No matter what happens. Persist. Mistakes are part of the learning process. Success is always preceded by some sort of temporary setback. Don’t let it stop you.
4. Review Your Goals. Most people don’t set goals. Those who do forget about them within weeks. Reviewing your goals and progress frequently will push you towards action and keep you motivated. Popular approaches: Review Progress. Success breeds success. Track your progress each day. Review your progress & past successes daily. Affirmations. Write your goals daily. Say them aloud in front of a mirror. Hang affirmations everywhere in your house.Visualizations. Picture yourself mentally as if you had already achieved your goal. Use vision boards, treasure maps or Mind Movies.
Why Visualizations Are Key. Maxwell Maltz’s Psycho-Cybernetics introduced me to visualizations years ago. But it’s Napoleon Hill’s Law of Success that gave me a solid understanding of how to use them.
Many successful athletes have used and are still using visualizations to achieve their goals more easily. They visualize themselves over & over as if they already had achieved their goal. Here’s the main reason why this works:
Your nervous system cannot tell the difference between an imagined experience and a real experience. – Maxwell Maltz. Visualizations allow you to practice endlessly in various situations with perfect skills. This builds confidence since you’ve done it over & over. And overcoming fears like self-doubt is key to achieving your goals. That’s why: Boxers use shadow-boxing: they visualize their next fight. Athletes often visualize themselves winning competitions. Many readers visualize their next set while resting between sets.
More important: most people never set goals, and those who do forget about them within weeks.
Visualizing your goals regularly acts as a reminder of your goals while building the confidence through mental practice. You can even use visualizations outside of sports. Think of job interviews, sales, presentations, dates, … Visualizing yourself going through the exact steps with perfect skills decreases self-doubt which helps goal achievement.
You’re probably already doing visualizations. But incorrectly. Most people think about what they don’t want all the time instead of focusing on what they really want: achieving their goals.
Why I Don’t Like The Secret. Some try to explain why visualizations work using concepts like The Law of Attraction & Quantum Physics. They do this because it sells. Best example: the movie The Secret.
I don’t like The Secret. Here’s why. They’re trying to make you believe that if you visualize your goal while sitting in your couch all day, you’ll realize it effortlessly.
Fast & easy sells. But that doesn’t make it true. I’m sure that someone, somewhere realized some goal with zero effort. But for most people, like you & me, thinking about getting ripped all day won’t get you anywhere. You have to exercise & eat healthy. The real secret is that you should focus on what you want, review your goals regularly so you don’t forget about them and take consistent action until you have realized your goals. That’s how you attract what you think of.
3 Reasons Why Visualizations Don’t Always Work.
For visualizations to work, you have to do them in a relaxed state and imagine yourself as if you already had achieved your goal. The more details the better. Common issues: You Can’t Visualize Your Goal. Some get clear vivid pictures, others only impressions.
Sometimes you can’t visualize anything for a while. You Can’t Get Emotional. You need to get emotional to fix your goal deep into your subconscious mind. Men often struggle with this. You Fall Asleep. Visualizing your goal in a relaxed state and with your eyes closed often leads to falling asleep if you’re tired.
Visionboards & treasure maps are popular alternatives to visualizations: look at a collage of pictures of your goals. Easier to visualize & eyes are open. But you still need to get emotional. Mind Movies address this.
Mind Movies. A mind movie is a video that has pictures and affirmations of your goals with inspiring music playing on the background. It’s like a visionboard, but with moving images and music to get you emotional.
You know that the music you listen to while lifting influences your state and thus your performance. Same here. The right music during a mind movie will get you emotional. This is key to get your goal imprinted into your subconscious.
View the Original article
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