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Category Archives: Fitness

Workout Mistakes Women Make

Applying Every Workout Theory Ever Read
There are many theories as to how most effectively and efficiently work out-cardio after weights, max weight few reps, supersets, fast-twitch muscles, cardio intervals, the list is endless. The theory that works best is the one that you like and keeps you going to the gym. Find a theory and stick with it. Don’t fall into a rut though!

Not Rising To The Challenge
Finding a workout routine and theory and sticking it with it is a great thing, but falling into a rut won’t help you achieve and maintain your goals. As with any self-improvement project, you must challenge yourself. When a weight becomes too easy, add to it or add reps. Same thing with your cardio, if you have been running for months, switch it out to swim, bike or use the elliptical. Work out with a friend or personal trainer to help you challenge yourself.

Sacrificing Form For Pride
Working out is not a competition with anyone but yourself. Easier said than done! The truth is, poor form or posture when working out can create injury from the most basic of exercises. Lift and exert to the point you are comfortable with the challenge. If your body hurts in a not building muscle way-stop! Again, engaging a personal trainer to help you with form and understanding how to properly lift weights, utilize machine and incorporate cardio can save you from aching backs and missed days of exercise.

Fear Of The Unknown
Many women go to the gym and do the same thing every time. Not always because they enjoy it, but because it is all they know. Not only is this a waste of the gym fee, but also a lost opportunity. Engaging a professional trainer or the floor staff to help explain and demonstrate how a machine works or a great arm exercise with free weights are great ways to get past that fear.

Cardio Cardio Cardio
Cardio is great; it is definitely a part of any workout routine. But that’s just it, a part of a great workout routine, not the routine. Women often skip weights for fear of bulking up, but weight-bearing exercise helps to increase metabolism, strengthen bones and improves cardio function.

Iron Gym Total Body

Women find more trouble in building muscles than men because women do not have the hormones that men have to boost muscle building. Some of the women will use steroid powder which is a chemical substance to boost their muscle growth. Female bodybuilders who are interested in participating in a bodybuilding contests make use of these steroids. They may win a big amount of money through that contest, but later they will face a lot of side effects because of using these steroids. So women will get great results but may not have the huge muscles that men have. After all, women want hard muscles but not necessarily big muscles. Natural bodybuilding is always a better way and it has no side effects which helps you to live a longer life.

The Iron Gym total body workout for women is one of best and most versatile systems for women to use. Women will easily firm and tone up the upper body and abdomen. It is great to help reduce weight and increase endurance. One of the great things is that the bar is specially designated for doorways in your home. This will allow one to perform the daily workouts like chin ups and pull ups in your home. Many people think that they need to work out for several times in the gym environment in order to develop their body. This iron bar proves that their thoughts are wrong. Using this you can work on your upper body anytime in the comfort of your own home. You can perform various exercises using this iron gym. Attach the bar in the door frame and it allows you to do exercises like pull ups and chin ups. It can be used in the floor to elevate your body and perform press ups which helps you to build the upper arm and shoulder muscles. It can be used in a verity of ways in order to tune their upper body without building the huge muscle mass.

Any product with this amount of advantages will have high cost. But this iron gym bar is too different; it is cheap because it contains no moving parts or electrical elements. Having less in weight, it is easy to perform exercise using it. The manufacturer of Iron Gym guarantees for 30 days from date of purchase. And it provides a user guide which helps to practice different workouts. A beginner may find this exercise a little tough but in no time at all you will become stronger. You can make your body fit by performing exercises like running and some light weight training. But it will take longer to get the muscles developed by using the Iron Gym. By using this iron gym you can tune your muscles with upper body workouts in a short span of less than 30 days.

Pick A Boxing Gym

Some health clubs have fitness or aerobic boxing classes, which focus only on the workout itself. No sparring is involved. If you only want to hit the bags and the punch mitts, these classes are perfect. If you do want to compete at some point, talk to the trainers to see if they do prepare people for that. If not, seek out another gym.

Take into account the atmosphere of the health club. Some are glorified social clubs, while others cater to a certain crowd, like bodybuilders, for example. The culture of the club may have a bearing on how you may like or not like training there.

Traditional Boxing Gyms

A buddy of mine attends a gym where mostly professional boxers train. He described the boxing training atmosphere as being intense and no-nonsense. The fighters are hungry, and they want to win championships.

These types of gyms are usually privately owned. Some have a mix of amateur and professional boxers among their members. I have heard of a few gyms that are strictly for professional fighters only. Be prepared to work when arriving at the door of a traditional boxing gym. The trainers will expect that everybody who comes there will work hard on their training. They’re not going to waste time on anyone who won’t.

Prices vary. Unlike health clubs, some boxing gyms do not require people to be locked into long term contracts.

Participants can pay their membership dues on a monthly basis. On average, monthly fees can be as low as $50.00 all the way up to a couple of hundreds a month. Those who know they’ll be going less often can pay a day fee, which may range between ten to twenty-five bucks each time. Paying a day fee is also a good way of checking out a gym before committing to boxing training there.

Personal training as well as group classes can be had at traditional boxing gyms, but keep in mind that separate fees are involved.

Some of the older gyms haven’t gotten around to making their places welcoming to women, unfortunately. Don’t be surprised to find there’s no designated women’s washroom or locker room in older gyms. If you can overlook having to use a converted custodian’s supply room in order to change into your workout clothes, more power to you. Maybe if you push enough, management will make the changes.

Municipal Park District Boxing Gyms

If you live in or near a big city, boxing training via the park district may work for you. The fees to work out are much less than going to a health club or to a private gym. Another plus is that these types of boxing gyms often can be found closer to your neighborhood.

Their biggest asset, being open for all, can also be a park district’s boxing gym’s major drawback as well. All kinds of characters are drawn to boxing gyms. Private health clubs and traditional boxing gyms can put barriers up to keep some problem personalities out. Those who train at park district gyms may have to grin and bear some difficult people. It’s a great idea to talk to the coach before signing up to get a feel for how those types of gyms operate.

Boxers in these types of boxing gyms often participate in local competitions, and some park districts do hold boxing shows throughout the year. If you find an adults-only boxing class through the park district, great! But keep in mind that the park district’s main focus is being family-friendly and providing recreation for youths. Many of their boxing programs may be for all ages, in the same gym, at the same time. If it’s not going to be a problem to train alongside grade and high school kids, then go for it. Being around people who are at different levels in terms of boxing skills is a good thing. Everyone can learn from each other.

Ideal Gym Workout

If you only wish to lose fat and you’re ready to make the investment in home based gym equipment, then home gym is ideal for you.

Starting out in a basement with 20 lbs barbell, a bench, a pair of dumbbells and some free weights is a good start. Next step is to buy a leg curl attachment, a biceps curl attachment and a cable-pulley machine. As long as you feel that you develop, you can train at home.

The action steps are:

1. Decide where you want to train, at home or at fitness club?

2. Make the investment in gym equipment/club membership.

3. Start training!

What you have to watch out for is that if you somehow feel that you want to change the place you exercise, then do it.

Also don’t think that one of them is cheaper. It all depends on where you live and what prices are in your local fitness club.

Sometimes in short term it is better to go to local gym, but in a longer period of time (one or two years) it is better to create your own gym at home.

Women Bodybuilders

Only then will you know whether or not you are on the right track or not. Define a goal then start working at it. A person seeking to become lean and toned won’t implore the same methodology as a professional body builder seeking to develop huge muscles.

Eat right:

Depending on the goal you have, modify your diet. If you’re looking to build muscles and a lot of it at that, consider eating at least 5 meals a day. Every body builder’s diet must contain proteins, carbohydrates and fats. The proportions again depend greatly on your goal. Proteins are easily available from fish, beef, pork, eggs, chicken, and beans among others. Fats should be taken in regulated quantities as too much of it is unhealthy.

Sign up for a good gym:

Get into a good gym. By good I mean; it should be conveniently located, must have all the required equipment in good condition, it must be hygienic and well ventilated. It must also have a qualified, trained gym instructor. He will help you achieve your goals.

Always warm up:

Very many people neglect a good warm up before they start working out. Cultivate this discipline and it will help you a lot. Warming up not only loosens up your body, it signals it to start producing energy so by the time your doing the main exercise, you have sufficient energy for it. It also reduces chances of injuries such as muscle sprains and strains.

Avoid steroids:

There are a variety of steroids that specifically target women. Some are even pink in color. Do not be deceived; steroids can do more harm than good. Side effects in women include hair growth on chin, chest and anal region while it falls off the scalp. Your jaws and shoulders broaden, while your breasts reduce in size. These are just a tip of the iceberg.

People Are Enrolling In Gyms

Many women start by enrolling in some kind of fitness class such as aerobics. This is a fantastic way in which to lose weight and keep fit at the same time. An aerobics instructor will be able to guide you through the different exercises involved in the sport.

Numerous gyms and health clubs offer a vast range of classes including dance, Zumba and step which are very enjoyable. Not only are these kind of fitness classes a great way in which to lose weight they are also a great way to meet new people. Other people of your age may well be in the class too providing you a great way in which to meet new people and socialise.

Yet another great way to get in shape is by enrolling at a fitness gym. These gyms are equipped with a variety of machines and apparatus which promote muscle gain and help women tone up their legs and arms. Many women may well go onto weight training to increase muscle mass even more and a qualified fitness gym instructor will be able to show you exactly what machine does what and how exactly they work. There are a number of fitness machines available such as cycling machines, running machines and ski machines and it is essential that they are used correctly to avoid tissue damage or torn ligaments. It is important when first starting weight training that people start off with low weights and gradually increase over time. Speak to the gym instructor before doing anything.

If you are a little overweight or simply want to become fitter and tone up then get in touch with your local gym today to see what they have on offer. A chat with a fitness instructor will help determine what type of classes or training you need to feel better about yourself.

With so many options available at fitness gyms and health clubs nowadays it is no wonder more and more women are joining their partners and enrolling at gyms around the country.

Build Muscle for Women Without Gym

The truth is that you don’t need a gym membership in order to learn how to build muscle for women. In fact, studies show that over half of the people who have gym memberships never go, and a good portion of the rest only go occasionally. If you walk into any gym, you will rarely see a woman in the weight section of the gym, with most of them on treadmills or other aerobics equipment.

There is nothing wrong with wanting to be lean and aerobically fit, but having strong muscle goes hand in hand with that. Learning how to build muscle for women is part of being fit, looking good, and staying healthy.

Working Out at Home

You really don’t need to invest a lot of money in order to build a “gym” in your own home. In fact, you may already have much of what you need right now. You don’t need a huge weight bench with lots of weights, either, so don’t let that stop you from working out.

The biggest key to working out at home is making sure that you set aside time for it and that everyone in your family is on board with your plan. There will be days when you just don’t want to work out, and those will be the days when you will need your family to push you.

The Fear of Building Muscle

One reason why learning how to build muscle for women frightens so many women is because they think that if they start lifting weights, they will become huge and unfeminine. Nothing could be further from the truth. When women lift weights, they put on lean muscle mass, but nothing big and bulky. It just isn’t in a woman’s DNA to do that.

Unless you are taking steroids and hormones, you will not get huge muscles, no matter what you are lifting, so put those fears aside. However, it is important that you keep moving your weights up over time to get the most benefits out of them. If you are lifting the same weights next year that you are lifting today, then you are wasting your time.

Characters Boxing Gym

1. The president of the woman haters’ club. Boxing is still a male-dominated sport, and some women get a less than warm welcome in the gyms. I understand a man who doesn’t want to spar with women, perhaps because they have been raised to not to hit women. But I don’t have much patience for men who think women who don’t belong in boxing. The best way to deal with this type is just to show up regularly at the gym. When they realize they can’t run a woman off with sexist snide comments and jokes, they’ll back off because they’ve got nothing else to run with.

2. The lost puppy. There’s at least one person in the gym that requires a lot of hand holding and encouragement. Unfortunately, some individuals’ neediness could keep others from getting their workout done. Be helpful, be nice, but when the same person starts clinging for dear life, send them over to the coach.

3. The talker. This could be anybody from a former champ who has endless advice for everybody to people who like to declare their political views to everybody within earshot. Just like the lost puppy, the talker can eat up a lot of time that could be better used working out. When the bell rings, cut the conversation and move over to the nearest piece of equipment.

4. The choosy sparring partner. Some people beg the coach to spar, but as soon as the coach matches them up with someone, they change their minds. But they will attempt to talk someone else into sparring with them whom they think is more appropriate. I knew guys who treated the sparring sessions – which are supposed to be opportunities to learn and build up skills – like regular boxing matches. It was important to have a sparring partner they could “win” against. Other fighters in the gym can refuse to spar with those individuals if they notice this behavior. Coaches can refuse to allow these folks to spar unless there is an attitude adjustment.

Get Good Six Pack For Women

The Six Pack Muscle

The muscle you want to build up for the look of six pack abs is the appropriate abdominal. This is actually a pair of muscles that run down the front of the abdominal region. These muscles assist your back muscles when you flex your lumbar spine, and also aid in keeping an upward body posture. Even before you build these muscles you can feel them by putting your hands on your sides and moving inward toward the middle section while you flex the spine slightly backward. With your hands you will feel the appropriate abdominal flexing at the same time as the muscles in your spine.

Building Your Six Pack Abs in a Gym

If you are able to join a gym or fitness class look for hypertrophy or muscle-building exercises that focus on the abs. The hypertrophy program is a high frequency and high volume type of workout. You will want to work out for three days a week with one day of rest between these sessions. The goal is to overwork the ab muscles during each of the three days you exercise. This will stimulate the abs to heal and build up stronger as you keep up with this schedule.

How to Get a Six Pack for Women at Home

When a gym membership isn’t possible than working out alone at home is another solution to getting the six pack abs you want. The two best exercise for building up the six pack abs are the bicycle maneuver, ab crunches using the exercise ball, the vertical leg crunch, and the reverse crunch. Doing a three days cycle with a day off between each session will see results just as you would working out in a gym.

Pre Workout Supplements For Women

1. Pre workout supplements should only be taken by Professional Bodybuilders?

One of the most common questions asked by women across the globe before taking any kind of supplement is its use for them. Since ages people think that workout supplements are only meant for professionals, but this is the biggest myth which people believe in. This connotation needs to be taken aback.

The bodybuilding supplements are not just for professionals. They are mainly used for the development of the muscles and body’s physique when combined with exercises. This means bodybuilding supplements can be taken by anybody who performs exercises on a regular basis.

It can be taken by anyone who wishes to develop a perfect physique. The only thing that you should actually be concerned about is the amount the supplement you should take. So, make sure you consult your gym instructor to guide you about the optimal quantity that should be taken by you in order to achieve optimum results.

2. I will gain weight

One of the biggest concerns that women have with bodybuilding supplements is the thought of increasing weight. Surprisingly, a vast majority of women are of the notion that workout supplements will make them increase their weight. This myth will be laughed at by someone who is well informed about supplements. These do not make you fat, but instead, bodybuilding supplements help in burning fat, resulting into release of more sweat in the gym.

3. Lethargy & Fatal Health Issues Post Use

This is yet another reason why women prefer to avoid the use of pre-workout supplements. Many women believe that till the time they take pre workout supplements their body will remain in shape and active, but the moment they stop its use, their body will lag down, filled with lethargy and may even lead to fatal health issues like obesity, heart diseases, etc. But, it’s about time you realise this myth, as lethargy that occurs is not a side effect, but when you take supplements, it fills you with additional energy which the normal body does not have.