Gone are the days when you could spend an hour in the weight room and another 30 minutes doing cardio. With kids, there's just no time to even drive to the gym, let alone workout for more than 20 minutes. But by using the most convenient exercise equipment available – your own bodyweight – you can burn belly fat fast. And you can get your muscle definition back with simple bodyweight exercises.
So, you can forget the fancy machines, expensive gym memberships, or sharing equipment with sweaty strangers. You can forget about not spending enough time with your wife or kids. You can do this workout when you wake up or before you go to sleep. You can do this bodyweight training circuit at home before or after work. You can even close your office door and do this entire workout while everyone else is out for lunch.
5 Bodyweight Training Exercises to Help the Busiest Executives Reduce Stress & Lose Fat Fast:
1. The Prisoner Squat
This turbulence training bodyweight exercise stretches your chest and works your entire body, including your upper back (an area of stress for many busy dads).
To perform this exercise, start with your hands behind your head, and elbows back. Pull your shoulder blades together to exercise your upper back and relieve your stress. Start with your feet shoulder width apart, and push your hips back and squat until your thighs are parallel to the floor. Sit back as if you were sitting into a chair. Pause briefly at the bottom and stand back up to the start position. Do this fifteen times.
2. The Decline Pushup
This turbulence training body weight exercise is a harder variation of the regular pushup. To effectively perform this exercise, place your feet on a bench, chair, or step, so your feet are at least 6 inches off the ground. Start with your hands just wider than shoulder width apart. Brace your abs, and bend your arms to lower your chest to the floor. Stop one inch above the ground and press back up to the start position. Do this fifteen times. Feel the burn and see how ready you are for the busy day or night ahead of you.
3. Split Squats
Follow the pushup with a set of split squats. To complete this turbulence training bodyweight exercise, step one leg forward. Move your other leg back so it looks like you are making a slightly larger than normal step. Do this close to a wall so you can use your hands for balance if necessary.
Now, balance on your front foot and on the ball of your back foot. Your back heel will be off the ground for the entire exercise. Bend your back knee. Start the movement by dropping your hips straight down until your back knee is two inches above the ground. Press through your front leg to stand back up. Do eight repetitions for one leg and then switch sides and repeat.
4. Mountain Climbers
This turbulence training bodyweight exercise works your abs, your chest, and your legs. Get into the pushup position. Brace your abs. Now lift one foot and bring your knee to your chest. Touch the foot down, and then return it to the start position. Alternate sides and complete ten repetitions for each side.
5. Stick Ups
To finish the circuit, you will do a turbulence training bodyweight exercise called "Stick-ups". Stand with your feet six inches from the wall. Now place your back, butt and head flat against the wall. Put your arms overhead as if someone told you to "Stick-em up!"
Keep your hands, wrists, elbows and shoulders against the wall. Now slowly slide your arms down the wall and tuck your elbows into your sides. Again, keep your arms and back against the wall. No cheating! Do this exercise twelve times.
Do these five exercises in a circuit, without resting between exercises. When you've completed the circuit once, rest one or two minutes and repeat the circuit two more times. You'll feel great, boost your metabolism, and sculpt your body without spending a penny.
Creator of the Revolutionary Turbulence Training System, Craig Ballantyne has helped millions of busy dads worldwide lose fat while gaining muscle at the same time with just 3 short but intense workouts a week. For a FREE, Immediate Controversial Fat Loss Report and FREE Turbulence Training Newsletter containing free tips to help you maximize metabolism, build muscle and gain workout success go to http://www.turbulencetraining.com
Monday, March 31, 2008
Get Body Building Supplement Know-How
Body Building Supplements
Not only is our population growing so too is a keen interest in body building and bodybuilding supplements. Lot of changes in the world of body building supplements so it more important to stay up-to-date on current trends. The out look of the people with respect to fitness is changing. Fitness is no longer for the sportsmen and people in the show business. Fitness is perceived as an essential part of the good life.
The body building industry is, therefore, on the rise. And this has gained momentum not only in terms of equipment and techniques available for body building, but also in the area of supplements that are available making the entire process of body building more effective.
The general opinion of people about body building supplements mostly stems from their ignorance. It is a myth that all body building supplements are good and effective. It is also not true that the body building enthusiast can just take any old supplement and then body building is easy, like magic. Bodybuilding takes hard work with know-how and getting and taking the right supplements.
Repeated scientific studies have demonstrated that many supplements are ineffective when it comes to stacking up energy, proteins, etc and using them up later, when required.
Have a look at the following list of supplements that have actually proven to be scientifically effective with minimal side effects:
* Creatine – one of the few supplements that has been proven effective, but only when consumed with a solid nutritional base and a proper exercise regime.
* Multiple vitamins and minerals – is generally effective when taken in the mornings and evenings.
* Essential fatty acids – omega-3 is the most common body building supplement which has the essential fatty acid required by the person on a body building routine.
* Protein powder – if muscular growth is the primary objective of the body building program, then the builder must have protein based supplements. It is important to take note of yield, amino acid profile (BCAA - EAA ratio), WPI - WPC ratio, filler percentage, taste, ease of use, blending capacity, digestibility, etc, before taking such supplements.
* Vitamin C and Vitamin E
* Glutamine – very helpful in generation and circulation of essential hormones, this synthesizes proteins and is to be taken in dosage of 5-15 grams.
* Acidophilus and/or Fructooligosaccharides (FOS) – helps removal of gastrointestinal problems.
* Alpha Lipoic Acid – regulates blood sugar
* Coenzyme Q-10 – an anti oxidant used to improve cardiac health and gums.
* Green Tea Extract – another anti oxidant.
* Psyllium Husks and/or Flax Seeds – provide
Jack Tracy has a passion for body building and has a web site at: BodyBuildingMojo.com with Tips, Articles and Secrets all about Body Building for you http://www.bodybuildingmojo.com
Not only is our population growing so too is a keen interest in body building and bodybuilding supplements. Lot of changes in the world of body building supplements so it more important to stay up-to-date on current trends. The out look of the people with respect to fitness is changing. Fitness is no longer for the sportsmen and people in the show business. Fitness is perceived as an essential part of the good life.
The body building industry is, therefore, on the rise. And this has gained momentum not only in terms of equipment and techniques available for body building, but also in the area of supplements that are available making the entire process of body building more effective.
The general opinion of people about body building supplements mostly stems from their ignorance. It is a myth that all body building supplements are good and effective. It is also not true that the body building enthusiast can just take any old supplement and then body building is easy, like magic. Bodybuilding takes hard work with know-how and getting and taking the right supplements.
Repeated scientific studies have demonstrated that many supplements are ineffective when it comes to stacking up energy, proteins, etc and using them up later, when required.
Have a look at the following list of supplements that have actually proven to be scientifically effective with minimal side effects:
* Creatine – one of the few supplements that has been proven effective, but only when consumed with a solid nutritional base and a proper exercise regime.
* Multiple vitamins and minerals – is generally effective when taken in the mornings and evenings.
* Essential fatty acids – omega-3 is the most common body building supplement which has the essential fatty acid required by the person on a body building routine.
* Protein powder – if muscular growth is the primary objective of the body building program, then the builder must have protein based supplements. It is important to take note of yield, amino acid profile (BCAA - EAA ratio), WPI - WPC ratio, filler percentage, taste, ease of use, blending capacity, digestibility, etc, before taking such supplements.
* Vitamin C and Vitamin E
* Glutamine – very helpful in generation and circulation of essential hormones, this synthesizes proteins and is to be taken in dosage of 5-15 grams.
* Acidophilus and/or Fructooligosaccharides (FOS) – helps removal of gastrointestinal problems.
* Alpha Lipoic Acid – regulates blood sugar
* Coenzyme Q-10 – an anti oxidant used to improve cardiac health and gums.
* Green Tea Extract – another anti oxidant.
* Psyllium Husks and/or Flax Seeds – provide
Jack Tracy has a passion for body building and has a web site at: BodyBuildingMojo.com with Tips, Articles and Secrets all about Body Building for you http://www.bodybuildingmojo.com
Friday, March 28, 2008
Your Thyroid and Weight Loss – The Connection is Real
Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.
Those that plan diets do not take into consideration how their thyroids and metabolism may affect their Weight Loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.
Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.
Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.
Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.
Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.
If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.
Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.
This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.
Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.
For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.
You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.
Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.
While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.
Until next time, keep living your bestlife!
Those that plan diets do not take into consideration how their thyroids and metabolism may affect their Weight Loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.
Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.
Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.
Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.
While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.
Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.
Problem? What Problem
The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.
If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible. The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.
Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.
This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.
Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.
First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.
For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.
You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.
Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.
While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.
Until next time, keep living your bestlife!
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