Archive for the ‘Weight Loss’ Category
As we approach the New Year you might be thinking about getting in shape. Right after the holiday season is the time where most people start to feel this way.
“I’m really going to get in shape this year!” Chances are you’ve said this to yourself before. How did that work out for you? I’m betting it didn’t go too well. You probably did what most people do. Start out with lots of energy and enthusiasm but then it slowly decreases because you don’t see the results you envisioned.
You’re not the only one. What gym owners will never tell you is that they are setting you up for failure right from the get go! To avoid this, there are a couple of things that you should keep in mind:
Mass Confusion
The moment after you sign up for a gym membership it’s like your being thrown into the fire! The amount of equipment in a regular gym is downright intimidating. What’s all this stuff even for?
Unfortunately, most gym’s don’t show you how to use all of this equipment or even give you a tour of everything. They happily take your money and then let YOU sort out the rest.
Make sure that you have someone from the gym show you how to use all of the machines and also give you a full tour of the facilities.
After you know what all the pieces of equipment are for and how they work, it’s time to figure out a solid plan.
It’s All About The Plan
The one thing you absolutely need is a solid workout plan.
If you’ve spent any time in a gym or fitness centre I can guarantee that you’ve seen people like this: they seem to be there all the time yet week after week, month after month, they look exactly the same. Their bodies never change for the better. They perform the strangest and most dangerous exercises you’ve ever witnessed. They also seem to switch exercises at random.
They have no plan. No plan = no results.
Ask at the front desk of the gym if they have any workout plans they can give you. It’s a good chance that they’ll have a bunch of stuff that they can give to you. If not, you’ll be able to find a bunch of workout routines either online or at the local library that you can use for free.
Motivation is Key
The next thing you want to do is to learn how to stay motivated. Unfortunately no one ever talks about exercise motivation. If there is one thing you should get with a gym membership, it should be a guide on how to stay motivated.
That’s one of the reasons why I came up with the Easy Exercise Motivator system. It’s a step-by-step plan that you can follow to keep you motivated and seeing results. It doesn’t matter how old you are or what your fitness level is. It works for everyone. Click the link in my bio to get it now. You don’t want to miss it!
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Turbulence Training – Time Efficient Workout Program for Busy People!
Find Out How To Get In Shape: Exercising Only 2 Hours a Week
Millions of people are trying to lose weight every single day, the problem is the programs they are following require so much time. We are all busy with work, kids and errands, who really has time to devote 6 hours or more a week to working out? Most people think that losing fat requires a lot of time on the treadmill doing cardio, but the fact is that the quality of the exercises you are doing are more important than the quantity of time you put into it.
Someone who has proven this over and over again is Craig Ballantyne. He is a Certified Strength & Conditioning Specialist, author for Men’s Health magazine and creator of the Turbulence Training program. Craig has years of experience in the fitness field and has helped thousands of men and women get in shape in very little time. The core of his program surrounds 3 short 45 minute workouts a week, a more realistic workout routine most of us can actually follow.
It also includes a diet guide by Dr. Chris Mohr that points out the top foods you should not be eating if you want to lose fat. The diet guide is divided into two sections, one for men and one for women. Dr. Mohr is one of the most respected Registered Dieticians in the United States. He has appeared on the Montel Williams Show, writes for Men’s Health magazines and Weight Watchers.
If you want to learn more about the program click here: Turbulence Training
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By: Craig Ballantyne, CSCS, MS
http://www.neusight.com/burnfat.html
Gyms are busy. Too busy. And it is always busiest when you settle in for your TT workout with its awesome fat-blasting supersets.
I know it drives you nuts when you are trying to pair lunges and
presses while someone is taking up valuable workout space chatting or doing some pointless fluff exercise. Why can’t they just get out of your way and let you finish your super effective TT workout?
Crowded gyms are such a big problem that I designed the following TT workout that helps you perform my trademark “noncompeting” supersets – the most effective way to lift for fat loss – without letting anyone get in your way. This new version of TT lets you get it done right, even in a busy gym.
The secret to this workout is the pairing of two exercises that can be done at the same bench and often with the same weights. So you won’t lose your spot between exercises. Camp out in your little area, work hard, and you’ll get lean and lose fat faster than ever.
NOTE: This workout originally ran in Men’s Fitness magazine, but I’ve actually improved the workout just for you! Always looking out for my TurbulenceTraining.com subscribers.
Workout Guidelines
· Workout 3 days per week alternating between workouts A &
B. Rest 1 day between sessions.
· In week 1, you will follow an A, B, A schedule. In week 2, a B, A, B schedule. In week 3, an A, B, A schedule, and in week 4, a B, A, B schedule.
· Each pair of exercises constitutes a “Superset”. In each
Superset, do one set of the first exercise followed immediately by the next (1A & 1B) and then repeat.
· Rest 1 minute after completing the exercises in the
Superset (i.e. after 1A & 1B).
· Repeat each Superset until you’ve completed a total of three sets of each exercise in the pair, then move on to the next
pair.
· Use a 2-0-1 lifting tempo for all exercises (except for any holding exercises like the plank). Take 2 seconds to lower the weight, pause briefly, and then take 1 second to lift the weight.
· Finish each workout with stretching for the tight muscle
groups only.
· For full exercise descriptions and photos, see the Turbulence
Training manual.
Warm-up
· If you are limited by time, reduce the number of sets in the workout, but always perform the full warm-up.
· Never skip a warm-up.
o Perform this circuit 2x’s using a 2-0-1 tempo:
- 10 reps of bodyweight squats or step-ups
- 20 seconds for the plank
- 8 reps of kneeling pushups or regular pushups
- 10 reps of inverted bodyweight rowing exercise or band pull
- Perform 2 warm-up sets for each exercise in the first Superset.
- 1 set of 8 reps with 50% of the weight you will use in your
“real” sets.
- 1 set of 8 reps with 75% of the weight you will use in your
“real” sets.
Turbulence Training Interval Training Guidelines
· Research has shown that interval training is very effective for fat loss.
· It is recommended that the stationary cycle be used for
interval training because it allows for an easy transition between
work and recovery.
· Finish each interval workout with stretching for the tight
muscle groups only.
Beginner Interval Workout:
· Warm-up for 5-minutes.
· Perform an interval by exercising for 30 seconds at a hard
pace (at a subjective 7/10 level of intensity) – i.e. fast walking.
· Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity) – i.e. slow walking.
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Advanced Interval Workout
· Warm-up for 5-10 minutes.
· Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective 9/10 level of intensity).
· Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
· Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)
- Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.
- This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next
Superset.
2A) Barbell Step-ups (8 reps per leg)
- Use a step that’s high enough so that your knee is bent 90 degrees.
- If you have to use DB’s for the step-ups, take an extra 30
seconds rest when going from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next
Superset.
3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire
movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next
Superset.
2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don’t use
momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next
Superset.
3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as
far as possible.
3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times–don’t allow your back to round or bend backward.
Let me know how this workout goes for you and email me your
results. Better yet, take a before and after picture and some measurements to monitor your progress.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
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What you see - Ethno Fitness and Health is at around half a kilometer’s distance from the famous CyberTowers at Hitec City; almost opposite to TCS campus. It is located on the ground floor of Cyber Pearl and attracts you with its blue and green name board.
A brown colored door welcomes you at this fitness center. Flower pots run along the room and you see a cubicle in one corner and a round table with four chairs in another. A small refrigerator also occupies some space in the premises.
What you get - Ethno Fitness was set up in around 2005. Like other gyms, it also follows the application form procedure for allowing people into the gym. ID cards are issued and entry and exit data is tabulated. The gym rates offer discounts for corporates and couples. The discounted rate for corporate executives is Rs. 1,200 for one month, Rs. 3,000 for three months and so on. Taxes are extra. For couples, it is Rs. 1,800+taxes for a month and Rs. 4,500 + taxes for three months.
Apart from gymming facilities, Ethno offers aerobics, physiotherapy consultation and Yoga. It also has a spa and salon. Aerobics classes are held from Monday to Friday by Reena who is certified from Reebok. Even the gym trainers (Ranjan, Rakesh, Sabi and Javed) are certified from the same brand. There is also Dr. Sanjeev who gives consultation on physiotherapy twice a week apart from tips on diet.
Salsa dance, Jive and Cha-Cha are some of the other activities that you can get training on at Ethno.
Our verdict - Facilities seem to be clean and of superior quality. There are separate washrooms for both males and females. There are lockers as well. Water bottles and napkins are provided. It is open 24×7 on all days except Sundays when it is closed for 12 hours. There are parking facilities for customers – in the basement for four wheelers and outside the building for two wheelers.
Ethno Fitness for a Healthy You – Hyderabad Gyms has been written by Pranay who writes for MetroMela