Hotel Room Workout
This time of year, the weather here in New England is truly frightful which makes
travelling all the more delightful.
Cheesiness aside, a lot of people head out for the
holidays or just to get away.
How do these people stay in shape away from home?
I’d say a good hotel room workout routine includes bodyweight...
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Hotel Room Workout This time of year, the weather here in New England is truly frightful which makes travelling all the more delightful. Cheesiness aside, a lot of people head out for the holidays or just to get away. How do these people stay in shape away from home? I’d say a good hotel room workout routine includes bodyweight circuit training and a few other travel exercises. First, consider that one reason you probably exercise is so that you can look good when vacationing. That being said, a vacation should actually be enjoyed. It’s the perfect time to take a break from exercise, let your muscles relax (and grow), and just live carefree for a few days to reduce stress. However, if you travel for work or just want to keep up exercise during a vacation for the fun of it, that’s when a hotel room workout comes into play. Bodyweight Circuit Training One of the most effective components of a hotel room workout has to include bodyweight exercises. These are ideal for conditions i
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From Dave
Interval Training Workout
While I generally advocate a HIIT workout routine for getting in great shape, today
I’d like to discuss a Fartlek training session.
What is Fartlek? It’s a term that
means “speed play” in Swedish and is an interval training workout that involves
continuous exercise alternated between low, medium, and...
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Interval Training Workout While I generally advocate a HIIT workout routine for getting in great shape, today I’d like to discuss a Fartlek training session. What is Fartlek? It’s a term that means “speed play” in Swedish and is an interval training workout that involves continuous exercise alternated between low, medium, and high intensity intervals. The main advantages of Fartlek training are that it allows you burn fat and also improve both anaerobic and aerobic capacity. In other words, it helps you to more efficiently perform really intense exercise as well as improving your overall endurance. Fartlek Training Session How does Fartlek work in practice? Generally, Fartlek is performed through running but you could theoretically customize other activities to incorporate the same principles. You start by running at an average pace and then pick a time to sprint. After you sprint, you may run at a slower pace or the same pace that you started running at. It’s up to you. Then,
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From Dave
Marine Workout Routine, Army Special Forces
Workout Routine, and Navy SEAL Training Program
Do you want to build a lean body with functional strength? Then look no further
than a Marine workout routine, Army Special Forces workout routine, or Navy
SEAL training program.
Think about it, these people maintain some of the best,
most...
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Marine Workout Routine, Army Special Forces Workout Routine, and Navy SEAL Training Program Do you want to build a lean body with functional strength? Then look no further than a Marine workout routine, Army Special Forces workout routine, or Navy SEAL training program. Think about it, these people maintain some of the best, most functional bodies in the world…not because they want to look good on the beach, but because their survival may depend on it. As you’ll see, each of these workouts is somewhat distinct but there are general themes throughout. First off, let me make it clear that I’ve never been in the military. So if you’re looking for information about how to make it through boot camp or pass fitness tests, I’d recommend checking out Stew Smith’s training manuals. Stew is a former Navy SEAL and consultant for the military’s website. Marine Workout Routine Marines are required to take the USMC physical fitness test every six months. The initial strength test includes pul
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From Dave
Tips on How to Jump Higher for Basketball
So here we are in the midst of another basketball season and I can’t help but
marvel at the sheer athleticism of some NBA and even college players.
I enjoy a
good plyometric workout routine and a good vertical leap training program and
thought I’d pass along some tips on how to jump higher...
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Tips on How to Jump Higher for Basketball So here we are in the midst of another basketball season and I can’t help but marvel at the sheer athleticism of some NBA and even college players. I enjoy a good plyometric workout routine and a good vertical leap training program and thought I’d pass along some tips on how to jump higher for basketball. However, even if you don’t play basketball or aren’t as easily impressed as I am by leaping ability, I’d consider reading these tips on how to jump higher. In my opinion, vertical leaping can be highly correlated with some ideal fitness characteristics. Leaping ability requires strength and power and incorporates all your leg muscles. Additionally, to maximize your vertical leap, you’ll likely have to maintain a low body fat percentage. Strength, power, and low body fat are all things any fitness advocate shoots for. Plyometric Workout Routine So jumping higher isn’t all about strength; otherwise power lifters who can squat hundreds of
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From Dave
Workout Routines for Women
If you’re like most people, weight loss is a constant struggle.
Even more
challenging, most workout routines for women don’t focus on helping you get the
slim, feminine physique that you desire.
Frankly, these weight loss workout
routines are vastly outdated.
However, Rusty Moore has just released what...
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Workout Routines for Women If you’re like most people, weight loss is a constant struggle. Even more challenging, most workout routines for women don’t focus on helping you get the slim, feminine physique that you desire. Frankly, these weight loss workout routines are vastly outdated. However, Rusty Moore has just released what is one of the best weight loss workout routines for women at the gym or at home. His Visual Impact for Women program includes everything you ever wanted to know about exercise routines, diet plans, and cardio. While Rusty provides suggestions and detailed plans, the goal is to give you enough information to craft your own weight loss workout routine and diet plan. Once you learn these tips and put in a few months of effort, I’m sure you’ll realize that this is the last workout routine you’ll ever need. Weight Loss Workout Routines for Women There’s a fundamental problem with most weight loss workout routines for women…they don’t help you train for the lo
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From Dave
Bodyweight Workout
Most people realize that bodyweight exercises are great for muscular endurance,
but can you perform a bodyweight workout for mass and strength? While
bodyweight exercises are convenient because they require little equipment and can
be done almost anywhere, there is sometimes a perception among more
experienced...
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Bodyweight Workout Most people realize that bodyweight exercises are great for muscular endurance, but can you perform a bodyweight workout for mass and strength? While bodyweight exercises are convenient because they require little equipment and can be done almost anywhere, there is sometimes a perception among more experienced lifters that they are too easy and can’t be used to add muscle mass or strength. However, I’ve found some useful techniques to help construct a bodyweight workout for mass or strength. First of all, why am I performing a bodyweight workout? I’m currently going through Phase 2 of Visual Impact Muscle Building which focuses on adding both muscle mass and strength. Overall I think weight training is probably the best and fastest way to add muscle mass, but right now I’m fighting through some nagging shoulder pain, particularly during my bench press routine. Rather than risk an injury that could derail me for a month or longer, I’m going to switch to a full bod
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From Dave
Core Exercises
Core strength training should be a part of any workout routine.
While building a
strong core will help you get six pack abs, the core actually plays a much more
important role in the overall function of your body.
So what are the best core
exercises for men and women? They’re exercises that work the abdominals,...
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Core Exercises Core strength training should be a part of any workout routine. While building a strong core will help you get six pack abs, the core actually plays a much more important role in the overall function of your body. So what are the best core exercises for men and women? They’re exercises that work the abdominals, hips, and back. As you’ll see, most of these core exercises involve keeping your body straight as well. Importance of Core Strength Training Your core is a group of muscles centered around the belly and mid/lower back. Aside from helping you stand up straight, core muscles assist in lifting and pushing. These types of motions are a part of being functionally fit; that is being able to perform every day actions. Just as important, core strength helps prevent lower back problems and injuries. Core strength training is important for athletes as well since the core is responsible for generating more powerful movements. A side effect of core strength training
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From Dave
Adrian Peterson Workout Routine
Adrian Peterson is one of the premier running backs in the NFL.
Not only that, but
he maintains a lean, muscular body to optimize his speed and strength.
While his
relatively clean diet which includes lean meats such as chicken and fish helps, his
training routine really helps him go the extra mile....
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Adrian Peterson Workout Routine Adrian Peterson is one of the premier running backs in the NFL. Not only that, but he maintains a lean, muscular body to optimize his speed and strength. While his relatively clean diet which includes lean meats such as chicken and fish helps, his training routine really helps him go the extra mile. Off Season Workout On Mondays and Wednesdays, Peterson exercises his neck, shoulders, back, chest, traps, biceps, and triceps. He performs exercises such as barbell press, rows, pullups, shrugs, and dumbbell press. He generally completes 6-10 reps per set. On Tuesdays and Thursdays, he does an intense leg training routine. These exercises include deadlifts, squats, leg press, leg curl, exercise ball flexion and bridge, hip adduction, leg extension, calf raises, and ab work. In Season Training During the season, Peterson’s routine focuses on leg work 2-3 days per week. He performs lunges, single leg squats, and full squats (15 reps of 315lbs).
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From Dave
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Pub. on Jan. 13th 2011
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Jessica Biel Workout Routine and Diet Plan
Jessica Biel maintains one of the best bodies in Hollywood.
Her workout routine
is seriously intense and includes circuit training in which she completes one
exercise after another.
She does some form of training 6 days per week.
She also
focuses on maintain a clean diet.
Day 1
Circuit 1:...
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Jessica Biel Workout Routine and Diet Plan Jessica Biel maintains one of the best bodies in Hollywood. Her workout routine is seriously intense and includes circuit training in which she completes one exercise after another. She does some form of training 6 days per week. She also focuses on maintain a clean diet. Day 1 Circuit 1: 3 sets of 30 seconds for each exercise Mini-Band Lateral Walks Sumo Squat Jump with Medicine Ball Planks Circuit 2: 3 sets of 10 reps Front Squats Reverse Crunch Kneeling Cable Chop Running: 5 50-yard sprints with 30 seconds rest Stretching
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From Dave
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Pub. on Jan. 13th 2011
Pages: 5
Views: 43
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How to Avoid Holiday Weight Gain
Chances are that you’re going to put on some weight during the holidays.
With
temptations stretching from Thanksgiving to New Years, and possibly beyond,
how can you avoid holiday weight gain? Just as important, how can you avoid
holiday weight gain and still indulge in some of your favorite foods...
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How to Avoid Holiday Weight Gain Chances are that you’re going to put on some weight during the holidays. With temptations stretching from Thanksgiving to New Years, and possibly beyond, how can you avoid holiday weight gain? Just as important, how can you avoid holiday weight gain and still indulge in some of your favorite foods during this time and not feel like a diet outcast. Average Holiday Weight Gain Some studies have suggested that holiday weight gain averages 5-10lbs. More recent studies have shown that average holiday weight gain is only 1lb. However, this is simply the average amount gained. Overweight people tend to gain more than others. Additionally, this holiday weight gain is generally not lost over time. In other words, the gains you experience during the holidays may remain with you for the rest of your life…just one more reason why many people start to accumulate excess fat after they hit 30.
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From Dave
Adobe PDF document
Pub. on Dec. 10th 2010
Pages: 6
Views: 1
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The Twinkie Diet
A viral story hit the press in the past week…a nutrition expert lost a lot of weight
while eating junk food.
This junk food diet (also referred to as the Twinkie diet)
proved a point that I’ve known for a while: it’s not what you eat, it’s how much
you eat.
However, some other implications came out of this...
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The Twinkie Diet A viral story hit the press in the past week…a nutrition expert lost a lot of weight while eating junk food. This junk food diet (also referred to as the Twinkie diet) proved a point that I’ve known for a while: it’s not what you eat, it’s how much you eat. However, some other implications came out of this “research. ” The Experiment Mark Haub, a professor of human nutrition at Kansas State University, undertook an experiment in which he primarily ate junk food to show that weight loss is a matter of simply eating less calories. For 10 weeks, he ate 1,800 calories per day. Two-thirds of these calories came from junk food. Twinkies were a favorite. Additionally, he had a multivitamin, protein shake, and vegetables every day. Haub’s previous diet included whole grains, fiber, berries, bananas, and occasional treats like pizza, but he struggled with portion control. Finally, he maintained the same 10 minutes of daily exercise before and during his junk food diet.
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From Dave
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Pub. on Dec. 10th 2010
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Best way to gain muscle mass
There are many mass building programs that claim to be the best muscle building
workout routine or best muscle building diet plan.
However, a lot of these
programs either tell you to simply eat all day and exercise all night to gain muscle
mass or are so detailed that there is no room for flexibility.
So...
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Best way to gain muscle mass There are many mass building programs that claim to be the best muscle building workout routine or best muscle building diet plan. However, a lot of these programs either tell you to simply eat all day and exercise all night to gain muscle mass or are so detailed that there is no room for flexibility. So what is the best way to gain muscle mass then? Put simply, slow and steady wins the race. Bulking and Cutting If you’ve researched mass building, you’ve no doubt come across the bulk and cut method. This is highly touted by bodybuilders as the best way to gain muscle mass. Essentially, you focus on gaining as much mass as possible for a period of time and then cutting as much fat as possible for another period of time. On the surface, the approach makes a lot of sense because you don’t focus on conflicting goals of gaining mass and losing fat; instead you do each independently. We can argue about whether bodybuilders represent an ideal body (I’d say
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From Dave
Adobe PDF document
Pub. on Dec. 10th 2010
Pages: 6
Views: 5
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Convict Conditioning Results
A few people have asked me what kind of results I’ve seen from doing Convict
Conditioning.
I support my earlier assessment that Convict Conditioning includes
the best bodyweight exercises and that those exercises would be a valuable part of
any workout routine.
The progressive training steps for each...
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Convict Conditioning Results A few people have asked me what kind of results I’ve seen from doing Convict Conditioning. I support my earlier assessment that Convict Conditioning includes the best bodyweight exercises and that those exercises would be a valuable part of any workout routine. The progressive training steps for each exercise are sensible and realistic as well. The one criticism is that the designated workout routines were a bit lacking in intensity. I like to get that nice “HGH flush” and honestly feel a sense of accomplishment when I’m covered in sweat by the end of a workout. Convict Conditioning, while requiring a lot of strength, was a workout I could perform and not shower after in many occasions. So I’ve decided to keep performing the exercises but as part of a broader workout routine. Below are the results I achieved. I generally don’t like providing results because each person will have different success with different routines. However, I’m hopeful this w
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From Dave
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Pub. on Dec. 10th 2010
Pages: 5
Views: 45
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Exercise Addiction and Food Obsession
I pride myself on maintaining a fitness-lifestyle balance through which I’ve been
able to get in very good shape without sacrificing my social life.
However, over
the past couple months, I’ve delved back into the realm of exercise addiction and
food obsession.
I recently came to this...
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Exercise Addiction and Food Obsession I pride myself on maintaining a fitness-lifestyle balance through which I’ve been able to get in very good shape without sacrificing my social life. However, over the past couple months, I’ve delved back into the realm of exercise addiction and food obsession. I recently came to this realization when I found myself planning social events based on my diet and exercise schedule. Before I continue, I should be clear on a couple things. First, there is a fine line between exercise addiction and being dedicated to a consistent workout routine. Additionally, there is a fine line between food obsession and healthy eating for weight loss. In fact, I’d argue that exercise addiction and food obsession are actually good in small doses. These two things shouldn’t rule your life though. Let me rephrase that; I don’t want diet and exercise to control my life. Warning Signs If you exhibit any of these symptoms, you may be addicted to exercise or obsessed
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From Dave
Adobe PDF document
Pub. on Dec. 10th 2010
Pages: 6
Views: 8
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Get Paid to Lose Weight?
It’s a trend across numerous corporations…employees get paid to lose weight.
Really? Money has to be an incentive to live a long and healthy life? I guess at
the end of the day I’m happier to see more people trying to get in shape, even if it’s
initially for monetary purposes.
I’d like to think once...
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Get Paid to Lose Weight? It’s a trend across numerous corporations…employees get paid to lose weight. Really? Money has to be an incentive to live a long and healthy life? I guess at the end of the day I’m happier to see more people trying to get in shape, even if it’s initially for monetary purposes. I’d like to think once they begin a good diet and exercise program, they will value the importance of being healthy for more than monetary reasons. Employer Incentives On the surface, it seems crazy that an employer might want to help people just for the sake of helping. And in fact it is. Like many things in the corporate world, the decision to pay people to lose weight is driven by money. Obesity is such a huge concern that employers get killed on health care costs. By helping employees lose weight, corporations save a significant amount of money on health insurance plans that more than offsets the typical incentive they provide for losing weight. While it’s nice to be incentivi
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From Dave
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Pub. on Dec. 10th 2010
Pages: 4
Views: 5
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Cardio Before or After Weights
It’s a pretty simple question: should I do cardio before or after weights? The
answer isn’t so simple though.
In fact, there are a few different variables that
effect whether it makes more sense to do cardio before weights or cardio after
weight training.
One of the biggest factors is your overall...
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Cardio Before or After Weights It’s a pretty simple question: should I do cardio before or after weights? The answer isn’t so simple though. In fact, there are a few different variables that effect whether it makes more sense to do cardio before weights or cardio after weight training. One of the biggest factors is your overall fitness goals. Whether you are trying to lose weight, gain strength, or are focused on conditioning and overall health determines the intensity of your workout routine which can in turn determine whether it makes sense to do cardio before or after weight training. Cardio vs. Weight Training In addition to fitness goals, the important variables to consider when deciding the order of cardio vs. weight training include: 1. Intensity of each component: are you performing a simple aerobics routine of steady state cardio or high intensity interval training (HIIT)? Do you perform low rep, heavy lifting or high rep training to failure? 2. Duration of each compon
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From Dave
Adobe PDF document
Pub. on Nov. 19th 2010
Pages: 5
Views: 2
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Full Body Workout Routine
I recently decided to add strength and conditioning workouts to the end of my
workout routine in order to increase stamina and endurance.
Essentially, while my
strength training routine was challenging, I wanted to push my body’s limit and get
that nice “HGH flush.
” For me, the best way to accomplish...
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Full Body Workout Routine I recently decided to add strength and conditioning workouts to the end of my workout routine in order to increase stamina and endurance. Essentially, while my strength training routine was challenging, I wanted to push my body’s limit and get that nice “HGH flush. ” For me, the best way to accomplish this has been to perform a full body workout routine utilizing kickboxing, bodyweight exercises, circuit training, and plyometrics. Why would I push myself even if I’m performing an effective strength training routine? The answer is that I want to make sure I’m mentally and physically exhausted after each workout. The challenge is that I don’t necessarily want to train my muscles to failure as tighter, denser muscles are formed by not training to failure. So the challenge is that I want to get my heart and lungs racing without fatiguing my muscles. HGH Flush The goal in exercising intensely is so that my body increases HGH (human growth hormone) levels. HGH
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From Dave
Adobe PDF document
Pub. on Nov. 19th 2010
Pages: 5
Views: 13
Downloads: 0
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