Step 1 - Pushups!

The trick to getting the most out of push ups is to do them right. You should begin laying face down on the floor with your hands placed slightly wider than shoulder width on the floor, thumbs lined up with chest. Curl your toes under, spread your feet hip-width apart. Maintain proper alignment through the entire motion. Avoid sagging in the middle when you lift yourself up off the floor. Contract the muscles in your chest and raise your body up until you have fully extended your arms. Repeat.

Step 2 - Chair Squats!

This exercise needs to be performed along with a chair, and make sure to choose a sturdy one. Stand in front of the chair, facing away from it. Your feet should be shoulder-width apart. Keep your head up, then slowly lower yourself to sit in the chair, lowering your body until your legs bend at a 90-degree angle. Contract your quads, the front portion of your thigh, and then slowly lift yourself back up into the start position. Do not fully extend your legs, but always keep them slightly bent. Repeat.

Step 3 - Wall Push!

Stand facing toward the wall, spreading your feet shoulder-width apart. Put your hands on the wall, fingers slightly lower than shoulders. Thumbs and forefingers should be forming a triangle, and feet should be far enough from the wall that you are slightly at an angle. Bent your elbows down, leaning your upper body in the direction of the wall. Project your chest toward the wall. Support your body with your arms. When your face is almost touching against the wall, you can stop. Contract your triceps and slowly return yourself to the beginning position. Do not fully extend your elbows. Repeat.

Step 4 - Ab Crunch!

Finally, lay on your back on a soft surface. Make sure that you are relaxing your lower back against the floor. Bend your knees into a 45-degree angle. Keep both of your feet on the floor, cross your arms on your chest and raise your head and your upper torso up away from the floor while contracting your upper abdominal muscles. Your shoulders should slightly leave the floor. Now return to the starting position, but do not let your head touch the floor. Repeat.

It's that simple!

Photo Credits: whyld

Originally posted 2009-08-13 05:50:43. Republished by Blog Post Promoter

• Coming Back After an Injury Injuries are an unfortunate part of exercise for many people, and in some cases, one bad injury can completely derail your plans for weight loss and getting fit. However, there are certain techniques that you can use to ensure that you’ll keep losing weight and getting healthier, even if you......
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Here is how it happens:

When you are exercising regularly, you are building up a proportion of muscle in your body in comparison to the level of fat. Lean body mass naturally decreases over time in absolutely everyone, no matter how fit you actually are. If you are not actually taking steps to preserve the amount of muscle that you have, then it will eventually become replaced by more fat. If this is not motivation enough to pick up some weights, then what is?

Remember that you are not actually going to need to spend the entire day lifting weights. Between one and two sets worth of between 10 and 12 repetitions using a moderate weight is going to be more than capable of helping you tone your muscles while improving upon your posture and your physique from head to toe.

As you increase your experience, or if you happen to be strength training as a facet of a cross training program, then you are going to want to strive to achieve a balance between all of the opposing muscle groups within your body. What this means is that you should be lifting similar weight amounts for the opposing muscle groups, such as your triceps and your biceps, or your hamstrings and quads. Some groups are naturally going to be stronger than other groups, and this is completely okay. If you run for example, your hamstrings may seem capable of lifting weight more easily, because your hamstrings get the exercise that they need through your running. To achieve balanced muscle strength, you are going to want to lift less weight with them, than to attempt lifting more using your quads.

You want to include all of the opposing muscle groups in the strength training sessions that you participate in. In about 30 minutes you can easily fit in between 2 and 3 sets of between 10 and 15 repetitions for the key muscle pairs, which are the hamstrings and quads, the abductor and adductor muscles, the calf muscles, the triceps and the biceps, and the shoulder muscles.

Strength training, whether you like it or not, is an important part of getting healthy and losing weight. If you want to lose weight, build strength and care for your body, pick up some adequate weights today.

Photo Credits: d_vdm

Originally posted 2009-10-27 03:39:22. Republished by Blog Post Promoter

• Happy Mother's Day Happy Mother's Day everyone! Today is the day to tell Mom just how much you love her. My mother is one of the best people I know and I don't tell her often enough just how much I appreciate her. You're always there for me. Thank you. These are my......
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Here are some fun and simple tips for starting a weight training workout and getting the most out of it day to today:

- First and foremost, if you can do more than approximately 15 repetitions of a single exercise in a row, then it is time to increase the weight that you are lifting. You are going to want to be lifting a weight that makes it possible for you to do only between six and twelve repetitions, and the last few repetitions should feel difficult for you to actually complete.

- Now you should do between 1 set and 4 sets of each exercise. Don't be afraid to experiment with how much weight you are lifting in between each of the sets. Between 1 set and 2 sets is generally enough if your goal is only to maintain your weight but not to lose anymore.

- Make sure that you are changing up your weight lifting routine regularly. You can do this simply by changing up the order of the exercises that you are performing so that you do not fall into a rut by attempting the same exact workout every day.

- Try to work out the bigger groups of muscles before you move onto the smaller groups of muscles. For example, you should exercise your chest and your back before you move onto your triceps and your biceps. The smaller muscle groups tend to tire out more quickly, and they will not have the necessary energy to push the larger muscle groups if they have already experienced a workout.

- Rethink the weight training program that you are doing every 6 months to 12 months to make sure that you still have the same goals and intentions in mind.

- Make sure that you are trying a number of different types of weight lifting ideas and weight lifting exercises. Keep the exercises and the ideas that you like, and if you come across any that you do not like, simply get rid of them.

- In order to continue to enjoy your workouts, you are going to want to include a lot of variety. You need to make sure that you are avoiding injury however by listening to your body and using the proper technique at all times.

Photo Credits: Mr. T in DC

Originally posted 2009-11-13 03:42:50. Republished by Blog Post Promoter

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Stretching - There are a number of stretches that you can do while you are waiting for an appointment at the doctor, the dentist, with a counselor or with your boss for example.

Stretch each of your shoulders by bringing an arm across your chest, then stretch your triceps by pulling your elbow up behind your head, and then stretch your chest by locking your fingers together behind you and then extending your arms both up and out.

Straighten your legs completely, reaching for your toes while sitting in order to loosen up your back and your hamstrings. You can also sit back in your chair and pull each one of your knees to your chest or twist back and forth, side to side.

You can also relax your neck, relieving tension by dropping down your chin toward your chest, then looking up a the ceiling, and then lowering your ears down in the direction of your shoulders.

Get Moving - If you space that will allow for it, take advantage. Pace around back and forth within the waiting room, or simply let the receptionist know that you are going to be on the sidewalk outside whenever your appointment is ready. If you have an opportunity to spend a few minutes keeping moving while waiting for an appointment to begin, then this will definitely be better than simply sitting around while you are waiting.

Isometric Strengthening - You can work your isometric muscles without anyone actually noticing. Flex and hold each of the muscle groups for a period of 10 seconds to 30 seconds and then relax. Repeat this at least 1-2 times. You can do this for your quads, your biceps, your calves, your chest and your abs. You can work these muscles out anytime, and nobody will be the wiser to the fact that you are exercising.

Deep Breathing - Another thing that you can do pretty much anytime is deep breathing exercises. You can practice deep breathing exercises anytime you want, anywhere you want, and you will be able to benefit significantly from the practice. Try to take a few deep and relaxing breaths before your appointment begins and you will notice a major relief of your normal feelings of stress.

Time Involved? Only 5 to 10 minutes.

Benefit to the Body? You will experience less boredom in the waiting room and a much healthier body and all it takes is a few minutes to get started.

Photo Credits: dogwelder

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Originally posted 2009-09-25 03:37:07. Republished by Blog Post Promoter

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However, if you perceive any activity that works up a sweat as a chore, it’s only going to be less enjoyable and more difficult.

Even if you don’t find exercise particularly fun, there’s always ways to make it a little easier and, bear with me, even slightly enjoyable. It’s possible to trick your body into liking it. Here’s a few different ways to exercise without feeling like you’re exercising:

Distraction

If you have a penchant for trashy television, why not utilise it productively? Take a leaf out of your nearest gym’s book – the majority are fitted with televisions for your viewing pleasure and the radio’s waves are usually all-pervasive.

If all you can think about when you’re exercising is how much you hate exercise – distract yourself. Plonk your V-fit Exercise Bike in front of the television and boredom will never again be an excuse not to get moving. Although you might not want to steer too far away from visual entertainment – I hear baking cakes on a treadmill is a little challenging past five miles per hour.

Fun

Exercise isn’t inversely proportional to how boring it is – you’ll still burn calories by having fun. Go for a brisk window shop or a dance with friends and you’ll start associating exercise with fun.

Low Impact

Exercise doesn’t have to leave you crawling home in a regretful exhaustion. Yoga, Pilates or even a martial art, such as Tai Chi, would be beneficial to your health and wellbeing. In addition to this, you’ll be learning something new and stretching muscles you may not have previously known you even owned.

Dance

Dancing can appeal to a variety of people – especially those who are averse to sport and exercise. There is a multitude of choices available, such as ballroom, ballet, folk dancing, line dancing, square dancing, salsa, belly dancing and much more.

An active holiday

It’s practically a law that you have to enjoy everything when you’re on holiday. But exercising while you’re away doesn’t have to be boring or repetitive. Wherever you decide to go, there’ll probably be opportunities surrounding you – if there’s a river, why not try rowing? If there are some interesting pathways, why not hire some mountain bikes? Exercising outdoors can get tiresome if you’re eyes see the same scenery every time. A change of surrounding could easily take your mind off your aching calves.

Don’t make it the main event

If you spend all day trying to justify to yourself why you shouldn’t go to the gym after work – you’re not exactly going to enjoy it when you do. If you have nothing to focus on except your planned exercise that night, you’ll anticipate it to be worse than it will be. Give yourself something else to do after you’ve exercised so it doesn’t seem like such a looming task.

Turn towards your subconscious

Wouldn’t it be great if you could exercise without actually realising it? It’s not as hard as it may sound. Next time your friend rings you up for chat, take a simultaneous stroll around the block, and without even realising it you’ll become more active.

Photo Credits: maHidoodi

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