There are a number of ways to engage in an eight week workout program. Whether you are looking to lose weight or get in better shape, there is surely a short-term workout program for you. This is a guide to two of the many available eight week workout programs online, and how you can affordably incorporate a new fitness regimen into your workout life. Always remember to drink plenty of water when doing any workout and to not strain your body more than it can handle.
One of the best eight week workout programs on the Internet is the eight week advanced fitness plan published for free at Ivillage. This plan is ideal for those who already have a regular exercise regimen in their lives but want to lose some excess weight and/or tone their bodies more. There are squats that can be done with dumbbells or canned goods to really help the body shape.
There are both work out at the gym and work out at home choices in this eight week workout program with plenty of variety. There are two rest days and a couple of lighter exercise days, such as walking or an easy cycle ride. Interval training and crunches, as well as options such as swimming, yoga, or aerobics, are included in the eight week advanced fitness plan.
Its mission is to help people lose 10 to 15 pounds and get more on the way to a toned and fit body. The actual workouts are 30 to 45 minutes in length, and require weight training on different parts of the body at least three days a week.
Cardio is also important to the eight week summer slim down. The authors of the plan encourage users to get up earlier each day to do 20 to 30 minutes of walking to avoid having to spend a lot of time trekking to and from the gym. Of course, people who want something more hardcore can participate in aerobics, treadmill running, swimming, or cycling as they wish.
There is also a full meal plan included, which is mostly low-carb. There is one high carb day offered, and then a rest day of dieting. The off day allows a cheat meal and a workout that is an hour cardio of any activity that the user especially enjoys.
Thursday, October 30, 2014
. Should You Workout when You Are Sick?
A daily workout can help invigorate you, give you more energy and help you to feel good about yourself. But is it a good idea to workout when you are feeling sick?
Migraine Headaches
Migraine headaches can be debilitating and cause dizziness, nausea, blurred vision as well as a throbbing headache. If you suffer from migraine headaches, the last thing you will want to do is workout when you are in such considerable pain. Take control of the pain before you even attempt to workout, otherwise you will feel even worse if you try to push yourself while you are still feeling unwell.
Menstrual Cramps
A gentle workout can help to ease the pain of menstrual cramps. The key is to do what you can physically bear without exerting yourself beyond the point you can comfortably handle. If you are used to vigorous workouts, keep your workout gentle and slow the pace down a notch if you are working out during your menstrual period.
However, if the menstrual cramps get worse or you start to feel nauseous, stop what you are doing, have a drink of water and a light snack and take something for the pain.
Exercising During a Cold
No one looks their best when they are suffering from a cold. Puffy eyes, a red, swollen nose and pasty skin just make you want to hide away at home and not show your face in public. But working out during a cold does have some known health benefits. Working out during a cold can help to open up the airways and inject you with some much-needed energy, which can help you to fight off your cold more quickly.
Exercise can help you to overcome physical symptoms of conditions such as migraine headaches, menstrual cramps, the symptoms of the common cold and other ailments. However, when you are feeling unwell, do not force yourself to push through the pain barrier in order to reach your daily fitness goals. Adjust your workout routine, take it slowly and stop what you are doing if your symptoms persist or get progressively worse.
Migraine Headaches
Migraine headaches can be debilitating and cause dizziness, nausea, blurred vision as well as a throbbing headache. If you suffer from migraine headaches, the last thing you will want to do is workout when you are in such considerable pain. Take control of the pain before you even attempt to workout, otherwise you will feel even worse if you try to push yourself while you are still feeling unwell.
Menstrual Cramps
A gentle workout can help to ease the pain of menstrual cramps. The key is to do what you can physically bear without exerting yourself beyond the point you can comfortably handle. If you are used to vigorous workouts, keep your workout gentle and slow the pace down a notch if you are working out during your menstrual period.
However, if the menstrual cramps get worse or you start to feel nauseous, stop what you are doing, have a drink of water and a light snack and take something for the pain.
Exercising During a Cold
No one looks their best when they are suffering from a cold. Puffy eyes, a red, swollen nose and pasty skin just make you want to hide away at home and not show your face in public. But working out during a cold does have some known health benefits. Working out during a cold can help to open up the airways and inject you with some much-needed energy, which can help you to fight off your cold more quickly.
Exercise can help you to overcome physical symptoms of conditions such as migraine headaches, menstrual cramps, the symptoms of the common cold and other ailments. However, when you are feeling unwell, do not force yourself to push through the pain barrier in order to reach your daily fitness goals. Adjust your workout routine, take it slowly and stop what you are doing if your symptoms persist or get progressively worse.
Top 5 Total Gym Workout Tips
The Total Gym is a great piece for your home. You can easily lose weight, get in shape and store it in small places. Using the Total Gym is easy from the start, but no matter if you are a Total Gym beginner or a Total Gym veteran, a few tips along the way can increase your results, motivation and maximize your safety during your workouts. Remember - just because Chuck Norris can do it while talking and breathing normally on the commercial, doesn't mean it's that easy!
Warm-up Prior To Your Total Gym Workout
Even if it's just walking around the house for a couple minutes, your body needs to be warm (aka circulating blood) to your muscles prior to your Total Gym routine. In addition, it will prevent injuries and get your in the mood for your Total Gym Workout
Do A Warm-up Resistance Level In The Beginning
Yes, you may be able to do a high incline level on the Total Gym, but starting at that point is not the most effective workout for your body. By doing a set of 20 repetitions or so on a lower level, your muscles have a chance to stretch out and prepare for the more difficult sets.
Don't Use Momentum
Momentum is a dirty word in the weightlifting world because you can definitely get hurt. Even without injuries, you are not getting the most work out of each repetition by bouncing at the bottom or snapping your joints at the top of each movement.
Slow and Steady Wins The Race
Just like the tortoise and the hare, the goal isn't to do 10-12 repetitions as fast as possible. Yes, you want to move from exercise to exercise quickly to keep your heart rate up, but during the sets, a smooth, controlled movement is best.
Challenge Yourself
Any exercise that uses your own weight as the resistance is very humbling. We should be able to move our own weight around easily, right? There are tons of ways to challenge yourself continuously on the Total Gym. For example, changing the resistance, switching up the angles in which you move and lowering the time you rest in between sets.
A little tidbit - your body recovers most from an exercise (or period of exertion) in the first 7 seconds after the movement is complete. The last 20-30% could take days. Your muscles are resilient in the short term and can take a pounding when done smartly and carefully.
Warm-up Prior To Your Total Gym Workout
Even if it's just walking around the house for a couple minutes, your body needs to be warm (aka circulating blood) to your muscles prior to your Total Gym routine. In addition, it will prevent injuries and get your in the mood for your Total Gym Workout
Do A Warm-up Resistance Level In The Beginning
Yes, you may be able to do a high incline level on the Total Gym, but starting at that point is not the most effective workout for your body. By doing a set of 20 repetitions or so on a lower level, your muscles have a chance to stretch out and prepare for the more difficult sets.
Don't Use Momentum
Momentum is a dirty word in the weightlifting world because you can definitely get hurt. Even without injuries, you are not getting the most work out of each repetition by bouncing at the bottom or snapping your joints at the top of each movement.
Slow and Steady Wins The Race
Just like the tortoise and the hare, the goal isn't to do 10-12 repetitions as fast as possible. Yes, you want to move from exercise to exercise quickly to keep your heart rate up, but during the sets, a smooth, controlled movement is best.
Challenge Yourself
Any exercise that uses your own weight as the resistance is very humbling. We should be able to move our own weight around easily, right? There are tons of ways to challenge yourself continuously on the Total Gym. For example, changing the resistance, switching up the angles in which you move and lowering the time you rest in between sets.
A little tidbit - your body recovers most from an exercise (or period of exertion) in the first 7 seconds after the movement is complete. The last 20-30% could take days. Your muscles are resilient in the short term and can take a pounding when done smartly and carefully.
How to Warm Up Effectively Without Jarring Muscles
An effective warm up gets the heart pumping and the blood flowing, in preparation for a workout session. However, improper warm ups can lead to painful, jarred muscles. What is the best way to warm up without causing injury?
Get Your Heart Rate Up
Start off by spending a few minutes getting your heart rate up. Get your heart rate up by jogging on the spot, running up and down the stairs, using a skipping rope or doing jumping jacks until you feel out of breath, but not so worn out you cannot catch your breath or you have pains in your side. This will help get your heart rate up quickly and prepare your body for the intensity of working out.
Careful Stretching
Once you have increased your heart rate, you will feel warmer and more energised. Stretch all major muscle groups that you will be using in your arms, legs, torso and back so that you do not jar your muscles during your workout. But do not stretch beyond your pain threshold. Stretching prepares the body from injury.
However, if you stretch too far, you will end up with a different kind of injury, as you nurse torn ligaments and tendons instead. Beginners should not stretch their body too far, but work up to deeper stretches, which will come with time. As your body gets used to the workouts, you will also become supple, making it easier to stretch further.
Spend Adequate Time Warming Up
A common reason for jarred muscles following a workout is inadequate time spent warming up prior to the workout. Make sure you spend at least 5 minutes warming up correctly, rather than rushing through the warm up in order to start the workout session. If you do not spend enough time warming up, you could end up very sore and in a lot of pain the next day.
Warming up should not be rushed. Start by getting the heart rate up and carefully stretching the major muscle groups that you will be using during the workout. Finally, spend adequate time warming up so that you can best prepare your body for the workout without sustaining injury.
Get Your Heart Rate Up
Start off by spending a few minutes getting your heart rate up. Get your heart rate up by jogging on the spot, running up and down the stairs, using a skipping rope or doing jumping jacks until you feel out of breath, but not so worn out you cannot catch your breath or you have pains in your side. This will help get your heart rate up quickly and prepare your body for the intensity of working out.
Careful Stretching
Once you have increased your heart rate, you will feel warmer and more energised. Stretch all major muscle groups that you will be using in your arms, legs, torso and back so that you do not jar your muscles during your workout. But do not stretch beyond your pain threshold. Stretching prepares the body from injury.
However, if you stretch too far, you will end up with a different kind of injury, as you nurse torn ligaments and tendons instead. Beginners should not stretch their body too far, but work up to deeper stretches, which will come with time. As your body gets used to the workouts, you will also become supple, making it easier to stretch further.
Spend Adequate Time Warming Up
A common reason for jarred muscles following a workout is inadequate time spent warming up prior to the workout. Make sure you spend at least 5 minutes warming up correctly, rather than rushing through the warm up in order to start the workout session. If you do not spend enough time warming up, you could end up very sore and in a lot of pain the next day.
Warming up should not be rushed. Start by getting the heart rate up and carefully stretching the major muscle groups that you will be using during the workout. Finally, spend adequate time warming up so that you can best prepare your body for the workout without sustaining injury.
A Review of Extraocular Muscles
Strabismus, or an eye that is turned, is often caused by a weakness in one of the six extraocular muscles that allow the eye to move in many directions. These muscles are attached to the eye itself and surround it...this is the reason contact lenses can't get "lost" behind the eye. Each muscle has a specific function, and this is a review of these functions.
There are two types of intraocular muscles. The rectus muscles move the eye in straight, primary motions or gazes...up, down, left or right. The oblique muscles rotate the eye as well as help move the eye in each of the four primary gazes. Some of the muscles have secondary and tertiary actions as well, and are innervated by different cranial nerves.
The medial rectus muscle is responsible for lateral movement of the eye, inward toward the nose. This is its only action. It is innervated by the third cranial nerve. The lateral rectus muscle is responsible for moving the eye laterally as well, but in an outward direction. It is innervated by the fourth cranial nerve.
As an example, when using the eyes to look straight off to the right, the right eye is using the lateral rectus muscle as it moves outward while at the same time the left eye is using the medial rectus muscle as it moves inward. Both eyes are moving in the same direction but using different muscles to do so. A weakness in one of these muscles will cause an eye to stay turned in, or out.
The superior rectus muscle is attached to the top of the eyeball, and its primary function is to allow the eye to elevate, or look up. It is innervated by the third cranial nerve. The superior rectus muscle has both a secondary and a tertiary function...rotating the eye inward and moving the eye inward.
Remember that inward eye movement is primarily controlled by the medial rectus muscle. The inferior rectus muscle is attached at the bottom of the eyeball, and its primary function is to allow the eye to depress, or look downward. It is innervated by the third cranial nerve as well. The inferior rectus muscle has both a secondary and tertiary function as well...it rotates the eye outward and moves the eye outward, though the primary muscle responsible for this action is the lateral oblique.
The superior oblique muscle, attached at the top of the eyeball, is innervated by the fourth cranial nerve and its primary function is to rotate the eyeinward, toward the nose. The secondary function is moving downward; the tertiary function is moving outward. Remember that the downward motion is primarily controlled by the inferior rectus and the outward motion is primarily controlled by the lateral rectus.
The inferior oblique muscle, attached at the bottom of the eyeball, is innervated by the third cranial nerve and its primary function is to rotate the eye outward. The secondary function is moving up; the tertiary function is moving in. Remember that the upward gaze is primarily controlled by the superior rectus muscle, and the inward gaze is primarily controlled by the medial rectus muscle.
There are two types of intraocular muscles. The rectus muscles move the eye in straight, primary motions or gazes...up, down, left or right. The oblique muscles rotate the eye as well as help move the eye in each of the four primary gazes. Some of the muscles have secondary and tertiary actions as well, and are innervated by different cranial nerves.
The medial rectus muscle is responsible for lateral movement of the eye, inward toward the nose. This is its only action. It is innervated by the third cranial nerve. The lateral rectus muscle is responsible for moving the eye laterally as well, but in an outward direction. It is innervated by the fourth cranial nerve.
As an example, when using the eyes to look straight off to the right, the right eye is using the lateral rectus muscle as it moves outward while at the same time the left eye is using the medial rectus muscle as it moves inward. Both eyes are moving in the same direction but using different muscles to do so. A weakness in one of these muscles will cause an eye to stay turned in, or out.
The superior rectus muscle is attached to the top of the eyeball, and its primary function is to allow the eye to elevate, or look up. It is innervated by the third cranial nerve. The superior rectus muscle has both a secondary and a tertiary function...rotating the eye inward and moving the eye inward.
Remember that inward eye movement is primarily controlled by the medial rectus muscle. The inferior rectus muscle is attached at the bottom of the eyeball, and its primary function is to allow the eye to depress, or look downward. It is innervated by the third cranial nerve as well. The inferior rectus muscle has both a secondary and tertiary function as well...it rotates the eye outward and moves the eye outward, though the primary muscle responsible for this action is the lateral oblique.
The superior oblique muscle, attached at the top of the eyeball, is innervated by the fourth cranial nerve and its primary function is to rotate the eyeinward, toward the nose. The secondary function is moving downward; the tertiary function is moving outward. Remember that the downward motion is primarily controlled by the inferior rectus and the outward motion is primarily controlled by the lateral rectus.
The inferior oblique muscle, attached at the bottom of the eyeball, is innervated by the third cranial nerve and its primary function is to rotate the eye outward. The secondary function is moving up; the tertiary function is moving in. Remember that the upward gaze is primarily controlled by the superior rectus muscle, and the inward gaze is primarily controlled by the medial rectus muscle.
Shape Up and Get Your Muscles Ripped
If you're here because you happen to be unhappy with the way you look and wish to create some good muscles safely and successfully then you definitely has arrived at the best site.
If you are not following the 4 steps below then you are not going to maximize your muscle development by unlocking its true potential.
Go to the fitness center at least 3-4 times a week to build those muscular tissues and make sure you hit those reps with plenty resistance and tension. After which you should let your muscle tissue relax and increase its means of nutrition.
The human body reacts in this way simply because it desires to avoid anxiety. This allows it to improve your muscular tissues in a subsequent time. Without suitable nutrition and sleep your muscle groups will not increase.
Make sure you eat at least 5 times a day be certain you even it out by following this example. What you consume in your body is incredibly vital when constructing muscle tissue. The ideal intake is 40% carbohydrates, 30% proteins and 30% fats.
Over half of your meals must be large meals, for in alternative sit back and enjoy you some liquid meal alternative shakes. Buy some of these meal substitute shakes for it is an effortless way for your system to take in all the nutrients you need when creating muscle tissues.
Make sure you use a couple of those days just for lifting weights. This is one of the most typical errors folks do when trying to create large muscle groups. Once you finish your workout make sure you restore your muscles by relaxing your muscle tissues days in between workouts.
If you don't do this you may have a higher chance of injuring yourself and most likely won't have the muscles grow and will turn out to make your muscles weaker and weaker only destroying your muscle tissue. Bear in mind that in case you get an injury make sure you take a break lifting for a number of months.
Stay away from health supplements products that are not at least 3 decades old. When you're trying to construct muscle groups you have to consume a ton of meals because your system will burn a great deal of power to let the muscles grow, it can be difficult to take in the necessary nutrients so you may need to substitute the normal food with health supplements just as you do the shakes in the above paragraph for this will make it much easier. New supplements always come out and get a ton of hype by magazines and most of them don't last because people won't buy it if it does not work.
If you are not following the 4 steps below then you are not going to maximize your muscle development by unlocking its true potential.
Go to the fitness center at least 3-4 times a week to build those muscular tissues and make sure you hit those reps with plenty resistance and tension. After which you should let your muscle tissue relax and increase its means of nutrition.
The human body reacts in this way simply because it desires to avoid anxiety. This allows it to improve your muscular tissues in a subsequent time. Without suitable nutrition and sleep your muscle groups will not increase.
Make sure you eat at least 5 times a day be certain you even it out by following this example. What you consume in your body is incredibly vital when constructing muscle tissue. The ideal intake is 40% carbohydrates, 30% proteins and 30% fats.
Over half of your meals must be large meals, for in alternative sit back and enjoy you some liquid meal alternative shakes. Buy some of these meal substitute shakes for it is an effortless way for your system to take in all the nutrients you need when creating muscle tissues.
Make sure you use a couple of those days just for lifting weights. This is one of the most typical errors folks do when trying to create large muscle groups. Once you finish your workout make sure you restore your muscles by relaxing your muscle tissues days in between workouts.
If you don't do this you may have a higher chance of injuring yourself and most likely won't have the muscles grow and will turn out to make your muscles weaker and weaker only destroying your muscle tissue. Bear in mind that in case you get an injury make sure you take a break lifting for a number of months.
Stay away from health supplements products that are not at least 3 decades old. When you're trying to construct muscle groups you have to consume a ton of meals because your system will burn a great deal of power to let the muscles grow, it can be difficult to take in the necessary nutrients so you may need to substitute the normal food with health supplements just as you do the shakes in the above paragraph for this will make it much easier. New supplements always come out and get a ton of hype by magazines and most of them don't last because people won't buy it if it does not work.
Which Muscles Burn the Most Calories During Exercise
Some muscles burn more calories than others. Or, to put it another way, which muscles use the most calories during exercise? I'm a certified personal trainer. If you want to use up a lot of energy during exercise, there are indeed certain muscle groups to focus on.
These are the muscle groups in the legs. Actually, exercises that simultaneously recruit the buttocks muscles and those in the upper legs will use up the most calories, if done intensely, relative to routines done with equal intensity for other body parts.
In other words, strenuous weighted squatting will require more energy than strenuous bench pressing or cable triceps push-downs.
The larger the muscle, the more energy it requires; that is, the more calories are burned while this body part is being exercised. But again, realize that intensity is a factor. Certainly, a lame set of leg presses won't require as much energy as will a brutal set of chest presses.
When intensity or exertion level is a constant, it is the leg/buttocks muscles that burn the most calories.
Which begs another question: Which exercises, involving the legs and buttocks, burn the most energy? Again, when intensity is equal across the board, the one routine that gets the most votes for requiring the most metabolic work are squats with a free barbell.
However, some may disagree and argue that barbell deadlifts require the most energy output. Squats can also be done in different ways, such as holding heavy dumbbells straight at one's side. Go deep and spring back up each time, and you'll burn a ton of calories, compared to stepping up and down on a stool for the same length of time.
In summary, the muscles of the legs and buttocks burn the most calories. These groups are recruited while squatting, deadlifting, leg pressing and lunging. However, lunges will burn quite a bit of energy only when they are heavily weighted. Lunges without weights are more of an aerobic activity, in which you're able to maintain this activity for a number of minutes, and these don't burn nearly as many calories as lunges done while holding heavy dumbbells, especially deep lunges.
Next on the list are the back muscles, which is why pull-ups and wide-grip rows burn many calories. So do other back exercises like chin-ups, lat pull-downs and bent-over rows. Back muscles are the largest in the upper body.
In third place for burning calories are the chest muscles. So, it's legs/buttocks, back, and chest. Focus on these body parts if you want to burn as many calories as possible.
These are the muscle groups in the legs. Actually, exercises that simultaneously recruit the buttocks muscles and those in the upper legs will use up the most calories, if done intensely, relative to routines done with equal intensity for other body parts.
In other words, strenuous weighted squatting will require more energy than strenuous bench pressing or cable triceps push-downs.
The larger the muscle, the more energy it requires; that is, the more calories are burned while this body part is being exercised. But again, realize that intensity is a factor. Certainly, a lame set of leg presses won't require as much energy as will a brutal set of chest presses.
When intensity or exertion level is a constant, it is the leg/buttocks muscles that burn the most calories.
Which begs another question: Which exercises, involving the legs and buttocks, burn the most energy? Again, when intensity is equal across the board, the one routine that gets the most votes for requiring the most metabolic work are squats with a free barbell.
However, some may disagree and argue that barbell deadlifts require the most energy output. Squats can also be done in different ways, such as holding heavy dumbbells straight at one's side. Go deep and spring back up each time, and you'll burn a ton of calories, compared to stepping up and down on a stool for the same length of time.
In summary, the muscles of the legs and buttocks burn the most calories. These groups are recruited while squatting, deadlifting, leg pressing and lunging. However, lunges will burn quite a bit of energy only when they are heavily weighted. Lunges without weights are more of an aerobic activity, in which you're able to maintain this activity for a number of minutes, and these don't burn nearly as many calories as lunges done while holding heavy dumbbells, especially deep lunges.
Next on the list are the back muscles, which is why pull-ups and wide-grip rows burn many calories. So do other back exercises like chin-ups, lat pull-downs and bent-over rows. Back muscles are the largest in the upper body.
In third place for burning calories are the chest muscles. So, it's legs/buttocks, back, and chest. Focus on these body parts if you want to burn as many calories as possible.
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