Your Gym Advice

Are you looking for a cardio workout that you can enjoy? Finding a workout that will keep you entertained is just a matter of knowing yourself. What do you like to do? Dance, swim or kick boxing? If you want a challenging workout that will get your heart pumping here are a few activities to get you started in the right direction:

Swimming: Swimming is just about the best all-around exercise that you can do. Swim about 45 minutes, three times a week and you will see your body becoming toned and fit – and after only a few weeks. Swimming at a fast pace will work your muscles twice as much as running. As with any new exercise, start slow and for shorter periods of time. Then, work your way up to swimming faster and for longer periods.

You might also try water aerobics. Do the same exercises that you do in the gym: leg lifts, squats, lunges. When these exercises are done under water, the water provides a resistance so that your muscles are required to work harder than if you were doing them out of the water. Exercising in water is also better for your joints, especially if you are older. People with arthritis or other joint disorders seem to tolerate water exercises better than gym exercises.

Belly Dancing: Belly dancing is especially good for the waistline, hips and thighs. Once you get going, the cardio benefits are enormous. Belly dancing has become so popular in the United States that most gyms have at least one class.

Yoga: Ashtanga yoga is a form of yoga that takes the most effort. It uses the regular yoga poses but it is also good for aerobic workouts. You should use a certified yoga instructor since he or she is trained to show you the correct poses that will boost your heart rate and burn calories. You can also buy videos online that will show you the poses and how to do them.

Walking. Not just walking, but “power” walking. Power walking requires more effort than plain walking. You swing your arms while walking very quickly. You can power walk outside around your neighborhood or go to the gym and walk on a treadmill. If you are just starting and you are out of shape, start with a plain walking routine until your body adjusts to the exercise. Then, start swinging your arms while walking slowly. When that feels comfortable, go on to a fast walk and match your arm swings to your walking stride.

If you power walk at the gym, have a trained instructor give you the best workout for your strength and stamina. When you are power walking at a fast pace easily on a flat treadmill, start increasing the incline level. That will really give you a workout!

Doing an exercise activity that you enjoy will encourage you to keep with it. And that is what you need to get yourself fit and to lose weight.

Have you ever been trying to mind your own business and then have somebody beside you yapping on their cell phone telling their spouse what to fix for dinner? I hate this! The gym is for working out and how serious can a person be if they are able to hold a conversation throughout the entire workout? And unless you are a master of tuning people out it can be very disturbing to your own workout.

This is just one pet peeve. Listed below is the etiquette all gym goers need to master. They are not listed in any particular order all are quite annoying and if you are guilty of some of the no-nos it is ok but try and fix it for those around you.

1. Ditch the cell- phone time should be done during the drive to and from the gym.

2. SMELLS: Too little, too much- ALWAYS remember deodorant. You do not want to have people move to another machine because of bad BO. The same is true for too much scent. Leave the perfume for going out after the gym.

3. Wear proper clothing- My rule is that if you feel uncomfortable in your gym attire then you look uncomfortable. Wear clothes that are gym appropriate and that fit (no bellies showing). Sneakers, shorts, sports bras and tanks/t-shirts are a must. Remember those great leotards from the 80s and 90s- leave them in the 80s and 90s!

4. Do not be sneaky- Most gyms are members only- therefore if you are not a member or your trial period has run up and you have not signed up, do not try to sneak in; it is unfair and dishonest. The same goes for trying to get friends and family in unnoticed.

5. Leave the grunting for tennis players!- Ever notice the big lifters grunt as if they might pass out? It reminds me of a girls tennis match- only its huge men. Then they have to make it known they succeeded by throwing their 200lb weights on the ground. This is not respecting the others around you and it brings unnecessary attention to yourself.

4. Do not expect others to spot you- if you go to the gym alone and lift so much weight you need a spot, the do not lift it! Others go to the gym for their own workout and it is not fair for them to get called into your workout. Bring a workout partner for you to spot each other.

5. For sweat and germ purposes wipe down benches and machines after use- its polite.

6. Do not stand next to a machine waiting for the person on it to finish this rushes them, makes them feel uncomfortable, and they may be at risk of injury trying to hurry it along for you

7. When you get free weights, back away from the weight stand to make room for others. Sometimes it feels like a can of sardines around the weights. Free up the area and others will follow your example.

8. If changing at the gym, put your sports bra on either in the restroom stall, changing room, or over your normal bra and do the pull through the sleeve method to get your normal bra off. Keep in mind that even if you are comfortable showing off your body some women are not.

If you think bodybuilding without a gym sounds far fetched, think again. Believe it or not, when it comes to bodybuilding, your own body is far superior to any gym equipment. There is no doubt that you can use your own bodyweight workout program to achieve gains that regular body building equipment cannot hope to provide.

Conventional bodybuilding gyms are typically jammed to the rafters with latest and greatest in bodybuilding and weightlifting machines. Inside those gyms attached to those machines are people sweating away, toning and sculpting their bodies in search of the perfect physique. If only they stopped to consider the benefits and simplicity of bodybuilding without a gym, those dedicated bodybuilders could better results quicker and spend less money.

The Perfect Bodybuilding Machine – Your Own Body

When you switch to bodybuilding without a gym, your muscles work naturally, using the weight of your own body to exercise the muscles. Common exercises such as chin-ups, push-ups, lunges and squats are all exercises you can use to develop a workout to any level of intensity, depending on your fitness. As bodyweight bodybuilding has no requirement for weights or specific equipment, it can be worked easily in to a busy schedule. All in all, it is a fully rounded “super” workout.

Advantages of Bodybuilding Without A Gym

1. Holding Good Form Is Easier. One real advantage of using your own body weight to workout is that good form and definition can be continually improved and perfected. This is not always possible with conventional bodybuilding equipment, where your range of motion can be limited by the constraints of the machine. In addition, crashing the equipment and hurting yourself is no longer an issue, so working out with your own body weight gets your muscles working harder.

2. Working To Exhaustion Is Faster. A good bodyweight bodybuilding program lets you work to exhaustion much faster than you can on conventional machines. For example, when exercising on many normal machines, you are simply sitting on a bench. When exercising with your own bodyweight resistance, you need to exert much more effort and balance from your core muscles. This is more beneficial for your body, and builds muscle and strength more efficiently.

3. Convenience. No more waiting in line at the gym waiting for the bodybuilding machines to be free. No more seeking out gyms when you are away – there is nothing stopping you from hitting the floor and beginning your bodyweight bodybuilding routine wherever you are.

4. Cost Savings. Bodybuilding without a gym can be done anywhere, you don’t necessarily have to be at a gym. Provided you have the discipline to workout at home, you simply need a cleared space with a mat and perhaps a balance ball for working on core strength.

The benefits of bodybuilding without a gym are clear. Bodyweight bodybuilding programs ensure you properly engage your core muscles, and this helps to build a strong, fully functioning spine. In addition, you will get better muscle gains, lose more fat, and enjoy a much-improved workout. Now what could be better than that!

In our everyday life we encounter stress and depression. It is true that our physical bodies will experience fatigue. Hench, it should not be a hindrance in maintaining our relationships to our kids, husbands or wives, and friends. To bust stress we ought to be fit.

The true nature of fitness comes to a life of choosing our fitness lifestyle. It’s about having a certain mindset, a certain attitude towards your own being. So would you really like to know what it means to be fit? True fitness is about growing mentally, physically and spiritually.

It is easy to know physical fitness, as it is akin to healthy eating, adapted exercise and a fine tuned daily supplementation of food supplements. You have to get physical every morning as muscles tend to be softer and flexible at that this time of the day.

Then eating several meals a day, with matching right proportions and the right nutrients, don’t forget to , drink enough water, and add lots of whole cereals, having proteins and complex carbs at each meal. Bear in mind that nutrition is 50% of your physical shape.

Next, is to hit at the gym for an hour such as those gyms that is located in your area. However, I recommend you to do it within the confines and at the comfort of your homes because it doesn’t make any sense if you have to shell out some money to buy a 4 gallon of gas or more to arrive at your destined gym.

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A daily exercise regime is as important for our body as a well balanced diet is. But for people with a busy schedule, it is extremely hard to consistently keep up with one. Then there are people who do not like jostling in crowded gyms or waiting for their turn to get access to a particular piece of equipment. A home gym promises you the most convenient mode of working out in the privacy and quiet of your home. In your own home, according to your convenience, at the time of your choice, the working out session becomes a matter of enjoyment in the absence of any worry relating to time. Thus working out in a home gym yields better results than working out in a traditional gym. The reason is simple, you feel more relaxed in your home than in a gym where you have to work out in the middle of a bunch of strangers. At home you can create the right ambience and work out with the equipment of your choice for a time that is decided only by you, not the other members waiting in a queue.

The success of creating a well equipped home gym depends on how well you know your mind, that is, how clear you are in your expectations from a home gym. First take out a piece of paper and list out your expectations as to what is your final goal? Losing weight or just to gain in energy? Build some extra muscles or simply maintain cardiovascular health. The types of equipment you will select to create an efficient work station depends on the answer to these questions.

At the time of shopping for your home gym, keep in mind that your home gym is going to be the replacement of a traditional gym. So buy the equipment that helps you to do an all round work out. For that reason, any one piece of equipment will not complete the work station in your home. To make it versatile, you have to invest in some basic equipment that helps on the one hand with aerobic and cardiovascular exercises, and on the other with power training and endurance.

In creating a personal home gym, ambience has a crucial role to play. In your home, it is you and your family who are using the equipment. So use your imagination to decorate your gym room in a way that always looks warm and inviting. So create the home gym in that corner of your home where it usually remains quiet. The room should be well lit as well as well ventilated. Place the workstation before the window and it will be great if the window opens onto a lawn or swimming pool. Adorn the walls with pictures of beautiful men and women whom you adore. Place some fresh indoor plants in one corner of the room, keep the floor and the mat clean. The total ambience will only strengthen your determination.

You can consider seeking professional help in setting up a well equipped home gym. The gym should commensurate your unique expectations and requirements, the size of your budget and the interior of your home and lifestyle. There are countless benefits of having a gym in your own home, but it should be created in a way so that it helps you to realize your dreams.

Have you heard about this recently? Many of us go through this at our local gym or fitness centre on a regular basis and are become increasingly frustrated.

It usually starts as a group of trainees chat away their experiences of the day on a bench or at a piece of equipment for fifteen minutes while you are waiting to use it.

Or someone is standing directly in front of the barbell rack doing tiny lateral raises when you want to get at the really big weights. Or casuals using equipment favoured by the regulars and often looked at like pieces of personal furniture for their own use.

All this builds up stress especially between the months of January and April when the newcomers hit the gyms and fitness centres in an attempt to lose the weight gained over the Christmas and New Year period.

In trying to realise their New Years resolutions they overcrowd the aerobics area and take over the weight room leaving weights lying around and causing queues for equipment. Regulars of the gym experience these problems and tempers start to flare in a phenomenon becoming known as

“Gym Rage”

During this testing time, all gym-goers, both new and experienced and the employees of the fitness clubs know that the newcomers usually only last until April and after that their good intentions run out. To help you through this stressful time have a look at and follow some of the hints below:

* Stand at the back of the aerobics class when you first start, as you will usually find the hard-core regulars will be down the front.

* Their are no rules that govern how many members a gym can sign up, causing some fitness centres to become overcrowded with everybody wanting to use them in the morning and afternoon on their way to and from work.

So try to plan your visit to the gym a little earlier than usual or later in the day or evening. There is only one effective way to beat the January to April rush and that is to workout out late at night after 7.00pm

* Talking on your cell phone whilst you are working out, this will tie up a machine or piece of equipment for a long time causing problems. It’s recommended that you turn off your cell phone whilst at the gym.

* Don’t hog the machines; try not to go over the time limits set on the particular machine you are using. If there is a time limit please stick to it. The thing that annoys most people is the way people sit on a machine knocking out set after set. By performing one set to muscular failure and moving on will free up the machines for use by the next person.

* Wipe the machines down after use, try not to leave your sweat on the piece of equipment you have just used, use a towel to separate yourself from the machine while you make use of it and wipe it down thoroughly after use.

* Don’t drop the weights onto the ground and don’t clang them loudly as this is very off-putting to the other members. Make sure you return the weights to there correct place on the racks when you’re finished with them even though you might have found them lying on the floor.

* One thing you don’t want to do is constantly ask people if they’ve finished using a machine when they’re obviously still exercising on it. If anything the trainee will try to sit on it longer just to annoy you. Be patient; don’t interrupt them while they are lifting, wait until they finish their set first.

* A gym isn’t a social club don’t stand around in large groups chatting especially if you have a machine in use, do your talking in the locker room or at reception.

* Don’t leave your towel or other personal items lying around on a bench or piece of equipment if you are not using it. Leave your training space as clean as the way you found it.

If the equipment is unattended for more than five minutes go ahead and use it, but be prepared to share also, let people work in with you if the difference in weight is not too large. Leave enough space around you so that other people can approach the weight rack and get the equipment they need.

* Don’t scream when you are going for that personal best lift, remember that the others around you are concentrating on their own work out to and don’t need to hear you screaming out for attention. Exhaling loudly as you contract the muscles during your set is fine.

* Don’t hog the water fountain, only take a few mouthfuls of water and then move away, don’t fill up your huge water bottle with cold water and leave warm drinking water for the rest of the members.

* Follow the gyms code of conduct usually seen on the walls of the gym or fitness centre, if trainees are not following the code report it to management don’t take it into your own hands.

Do yourself a favour and put these simple steps to use the next time you are in the gym and you will be in for a much more pleasant experience.

I have always been an advocate of natural resistance training. I think the measure of anyone’s fitness and strength should be placed against the barometer that is their own human body. When I was first getting into fitness, it was always a question of who could lift the most, or who could conquer some intrepid machine in a gym. I mean, I won’t say totally that working out with weights is bad, but it is the case of using what you have. Natural resistance training shapes the body naturally, trains it to adapt and strengthen according to the weight that is on us. It gives us, after some time, what I would like to call ‘fighting weight’, a perfect balance, a perfect poise between lean muscle mass, balance, body shape and strength. It is the primal reason why a no weight workout can help you stay in shape.

Working with weights has many problems. Firstly most of us do not know our weaknesses and try to over-do things. Injury is one of the worst problems that weight training can give anyone. Joint pains, muscle tears, ligament damage and stiff body parts are just some of the problems that weight training can give you. This is especially through for beginners and some intermediates in the gym. Furthermore, who says that working out needs loads of equipment or even memberships to gyms? With a no weight workout, you can do your workouts anywhere and at any time, and you can have almost unlimited access to workouts. There is no segregation; both men and women are able to workout in the comforts of their own environments whenever they want.

The most important thing about working out is to be comfortable. And it is the sort of ecosystem that should be instilled within beginners. Inertia and disappointment, coupled with discomfort can cause many people on the road to a healthier lifestyle to just simply drop out and not care anymore. Always start with what you have and work from there. If you can’t master a proper lunge at home using your own body weight, why start doing it with 40 kilos on each side of a bar? Your body weight and simple equipment like a pull up bar or even some resistance bands will go a long way into introducing strict form. I see a lot of gorillas grunting and heaving in a gym, swinging their arms in every known direction, but all they are doing is displaying poor form.

1 in every 3 people in a gym do not see the results they want. The rest get riddled with injuries and disappointment. This is because they started off on the wrong foot. The best advice you can take is this; start by researching the many ways you can workout using just body weight and simple resistance equipment. Enjoy the benefits of core exercises like dips, push ups and pull ups; among others and see how they pack on lean muscle. Learn good form and strict muscle discipline using your own body weight and eureka!, you will see how a no weight workout will lead you to be in much better shape now, and for the future.

Are you not exactly sure how to behave when you are at a gym? Here is a succinct guide to the body building etiquette that is expected at most health clubs, gym’s and weight lifting facilities.

One of the most important rules is to put your weights back on the rack where you found them. There is nothing more frustrating for your fellow body builders than to go to a weight rack and not be able to find the weight that they need. Replace them on the right rack so people don’t have to hunt around on other machines for them.

Try not to bounce around from machine to machine. This is usually associated with the newbie who is eager to try everything out and only does a move or two before racing to the next machine. This throws the entire circuit of machine users who are waiting to rotate out of whack time wise. If you use the machine take the time to use it thoroughly and properly.

It is also a cardinal sin in most gymnasiums not to wipe down the gym equipment after you have finished using it. Most gyms have towels and bottles of disinfectant handy that are specifically supposed to be used to wipe down the machines after you work out on them.

Do not walk in front of people using the mirrors to do exercises like squats. It is considered very poor etiquette to block someone’s view of himself or herself and you can make people working out very angry. That is because it is important for them to keep their focus on their form while looking at their reflection and getting in the way of their view is a form of sabotage. Do not block other peoples access to weight racks by working out immediately in front of them, have some consideration for others who also want to use the equipment.

If you are male or female it is not considered proper etiquette to hit on people who are working out. A gymnasium is not a “meet market.” You are also expected to mind your own business the best you can and not stare at other people no matter how much you admire their well toned muscled or firm physique. If you do bring a friend with you to the gym it is also proper etiquette not to talk too loudly with each other. Yet another no is talking loudly into a cell phone, especially via a Blue Tooth, while people are trying to focus on working out.

Watch your body functions! There is something about bodybuilding that is very macho and in some cases encourages the spontaneous relapse of bodily gases. If this should happen to you make some effort to be discreet about it. Not everybody has a casual attitude towards flatulence in a gym. In fact being chronically flatulent can actually get you kicked out of a gym.

In fact body hygiene is very important in the sport of bodybuilding. You should always remember to bathe. A body building gym is the type of place where you will definitely be told if you smell, which can be very embarrassing!

So you’ve tried exercise and diet at home. But somehow no matter how long you stare at your treadmill or how many locks you put on the refrigerator the pounds just aren’t going away. If motivation is the deciding factor in whether or not you go through with a weight loss program then you may consider a gym membership.

Many people have found success by going this route not only because of the equipment available but because the people around them working their tails off make it seem a little more doable. After all, if you’ve got to suffer, why not suffer together?

Okay—so you’re really not supposed to suffer through a workout at a gym but you’d be surprised at the amount of people who have signed up for a membership with stars in their eyes only to find the facilities weren’t clean, hours didn’t fit their schedule, the drive was too long and they couldn’t get out of their contracts.

A member of Bally Fitness found out that even though he was moving to an area without a center, he could not get out of his three year contract without some major penalties. Don’t get stuck paying for a high priced gym membership that wasn’t all you thought it was like many people have before. I’ve compiled a list of the top rated gyms in the US and rated them against each other so that now, you can find a best friend in your gym membership card.

Here are my top five picks:

Bally Fitness: With a membership to Bally Fitness you’ll also get access to their online support area which will give you tools to help you keep track of your goals outside of the gym. Unfortunately, they have some bad publicity because of their strict contracts (you have to sign them for 3 years and basically take out a loan from them). This is why I would nominate them as a last resort gym.

World Gym: This gym has good facilities and service but nothing that stood out from the crowd. However, I found one happy customer who actually received phone calls from the gym when she skipped a few days to help her achieve her goal (which she did). There are over 300 locations and they occasionally offer free passes.

PowerHouse Gym: Can you say ahhh! Many of these high class gyms include in-house massage, tanning beds and spas. You can be sure that the little details will be taken care of all the way down to rubber floors that help absorb impact. The only problem is getting out of the spa room and onto the exercise machines. But you can also use it as a great reward for getting through the workout. They also have over 300 locations in 15 countries but offer no free passes.

YMCA: This gym has a huge focus on family activities so if you’ve got little ones bring them along. You’ll have quality time and be teaching your children healthy habits at the same time you’re burning fat. The only major complaint I have heard against the YMCA is that their equipment is not for serious athletes. But if you’re just looking to get a good cardio workout or lift some weights this may be the way to go. Plus, you don’t have to sign a contract to get in if you don’t want to. There are over 2,500 locations so you probably won’t have a hard time finding one nearby.

Gold’s Gym: You may have heard them be referred to as the ‘Mecca of Body Building.’ This is why many beginner athletes find Gold’s Gym to be intimidating when they first join. However, you can turn this into your biggest motivator as you strive to keep up with the amazing people around you and transform your body. They have 600 centers in 25 different countries

So there you have it. From Bally Fitness to Gold’s Gym you can find a center that gives you the rewarding experience you deserve. Just make sure that you like the associates you’ll be working with and that you read through the contracts carefully. Then get ready to enjoy a whole new way of life the will make you feel more energized and confident every day.

Today everyone desires a trimmer, fit and sound body.

Most of us merely want to look good to attract the opposite sex or to be able to take care of ourselves in those unsafe situations that sometimes occur. Many want to be able to keep up with their kids… who seem to have an unlimited amount of vitality and energy.

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Others are more interested in preventing diseases. Whatever your reasons are for getting in shape… they are all wonderful reasons! A lot of my friends and relatives told me that the best way to get a sexy and firm body was to go to the gym, but gyms are not cheap. In my area they run almost $1000 dollars a yr!

If you want to get a complete body workout for a fraction of the cost of expensive exercise machines or gym memberships… then you need to check out the Bodylastics Home Gym. This new… power packed “home gym in a bag” has been getting RAVE reviews from many folks who have finally found a low cost solution to having a healthier and sexy body.

It comes with a complete set of resistance bands with easy to use workout attachments.

The resistance bands come in several colours so it’s simple to know what amount of resistance every one offers. This Home Gym is so convenient and versatile that you can tone any area of your body just by altering your position and the way you draw on the resistance bands.

The resistance bands are made of a high quality latex and other elastic materials, which create tension and resistance as you pull on them.

This allows your muscles to be worked out… similar to the effect of using health club cables or weight lifting equipment. Bodylastics Home Gym is simple to use and the workouts are quick, easy and fun!

You also get a complete step-by-step instructional guide that provides a wide variety of different exercises to maintain your workouts interesting and fun. It also allow you to utilize the “muscle confusion” principle so that you never plateau!

You can easily tone your arms, abs, thighs, chest, back, and buttocks with different workouts you can do in the comfort of your home, office or anywhere.

Final Thoughts:

Make sure that the resistance bands you use are from a good quality manufacturer. Bands that are of poor quality… similar to plain old “rubber bands” lose their elasticity over time.

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Do this and I guarantee your success.