Your calves are also very important to keep you balanced. Some say that they are also a hard muscle to develop, but it can be done. Here are some suggestions.
1.Seated calf raise. Sit on the machine with the pad on your thighs and the balls of your feet on the foot rest. Release the handle and drop your heels to the floor, then raise to your tip toes. Repeat.
2. Standing calf raise. The same as the seated calf raise, except you are standing. Stand in the machine putting your shoulders under the pads.
3. Calf extensions. These can be done on either the leg press machine or on a separate calf machine. Put the balls of your feet on the foot pad and press with your toes.
4. Donkey raise. These are when you bend forward at the waist and place the pad on your hips and raise and lower with your toes.
Friday, May 29, 2009
Hamstring Exercises
Your hamstrings are the back of your thighs. They balance out the total look of your legs. They needed attention, but not as much as your quadriceps. There are not as near as many exercises for your hamstrings, but here are a few.
1.) Hamstring curls. These are on a bench either standing or laying down on a machine. Place your ankles under the ankle pad and curl into your buttocks. Repeat.
2.) Reverse Leg Extension. Sit on the machine with your back flat on the bench and the top pad over your thighs and the lower pad under your ankles. Then lower the weight.
You can also play around with various squats that will put the focus on your hamstrings.
1.) Hamstring curls. These are on a bench either standing or laying down on a machine. Place your ankles under the ankle pad and curl into your buttocks. Repeat.
2.) Reverse Leg Extension. Sit on the machine with your back flat on the bench and the top pad over your thighs and the lower pad under your ankles. Then lower the weight.
You can also play around with various squats that will put the focus on your hamstrings.
Quadricep Exercises
Your quadriceps are the front part of your thighs. It is the largest muscle and therefore the strongest muscle. There are a million different variations and modifications that you can use to work this muscle. It requires the most weight that you will probably use over any other body part. That means they are often the last to develop and have what I personally believe the most soreness involved. I am a gym person so most of these are at the gym, however some of them may be able to be modified for home use. Here are some of the basic leg exercises.
1.) Squat. You can pretty much dictate how you do your squats and the placement of your feet. They can be pointed forward and touching or spread out slightly past shoulder width with your toes pointed outward. You can also have one foot in front of the other. When doing this, when you bend both knees should be at a 90 degree angle. Play around to find the best technique for your needs and follow these guidelines.
a.) When squatting down, your knees should never go past your toes.
b.) Your weight should be in your heels, you should be able to wiggles your toes. c.) Your torso should remain as vertical as possible.
d.) If your toes are out to the side or together, squeeze your gluteous and hold for a count of 3 before you repeat.
e.) Consider adding weight by using a bar, plates, or dumbbells.
f.) Try out the various machines, there are a million different machines for squats.
2. ) Leg press. This can be either at a angle or vertical depending on the machine that you choose. Sit on the machine and put your feet on the foot pad. Your feet can be together, apart, pointed inward or outward. The different foot position work different muscles within your quadraceps. Bring the weight down to your chest and then press back up. Do not hyper extend your knees.
3.)Leg Extension. Sit on the machine and place your ankles under the pads and extend your legs. Hold for a couple of seconds and release. Hold the handles and buckle the seat belt if provided.
4.)Sliders. Get some sliders, they are round discs that are slippery. You won't be able to use these on the carpet, because you have to slide. Get in the push up position and put your toes on the sliders. Then alternate bringing your legs into your chest. Remember this is a few of the exercises that you can do for legs. Also any cardio machine that causes you to lift your knees into your chest is also great.
1.) Squat. You can pretty much dictate how you do your squats and the placement of your feet. They can be pointed forward and touching or spread out slightly past shoulder width with your toes pointed outward. You can also have one foot in front of the other. When doing this, when you bend both knees should be at a 90 degree angle. Play around to find the best technique for your needs and follow these guidelines.
a.) When squatting down, your knees should never go past your toes.
b.) Your weight should be in your heels, you should be able to wiggles your toes. c.) Your torso should remain as vertical as possible.
d.) If your toes are out to the side or together, squeeze your gluteous and hold for a count of 3 before you repeat.
e.) Consider adding weight by using a bar, plates, or dumbbells.
f.) Try out the various machines, there are a million different machines for squats.
2. ) Leg press. This can be either at a angle or vertical depending on the machine that you choose. Sit on the machine and put your feet on the foot pad. Your feet can be together, apart, pointed inward or outward. The different foot position work different muscles within your quadraceps. Bring the weight down to your chest and then press back up. Do not hyper extend your knees.
3.)Leg Extension. Sit on the machine and place your ankles under the pads and extend your legs. Hold for a couple of seconds and release. Hold the handles and buckle the seat belt if provided.
4.)Sliders. Get some sliders, they are round discs that are slippery. You won't be able to use these on the carpet, because you have to slide. Get in the push up position and put your toes on the sliders. Then alternate bringing your legs into your chest. Remember this is a few of the exercises that you can do for legs. Also any cardio machine that causes you to lift your knees into your chest is also great.
Thursday, May 28, 2009
Shoulder Exercises
Shoulders are important because they help frame your body. Here are some basic shoulder exercises for a good shoulder routine. There are more, but they are a variation or modification of these exercises. Here are some dumbbells or you can use the rubber version
1. Military or shoulder press. This can be a machine or free weights. Sit in a bench with a back, that looks like a chair. Hold the weights close to your ears and press up slightly in front of you. Squeeze the weights together at the top. Lower back down to your ears.
2. Upright rows. Use a plate, cable, or bar (preferably a preacher bar). With your hands a couple of inches apart raise up to your chin staying close to your body. Your elbows should be pointed outwards to each side. Lower weight and repeat.
3.) Shoulder raises. Stand with your feet slightly more than shoulder width apart. Hold a light to medium dumbbell in each hand. This is a althernating exercise.Keeping your arms slightly bent raise the weight until you are parallel with the floor. This can done by raising in front or on your sides.
4.) Shrugs. Hold moderately heavy weights in each hand. Stand with your feet shoulder width apart. Keep your arms slightly bent and raise your shoulders toward your ears. Hold for 2 seconds and then release back down.
5.) Lateral raises. Hold light to medium weights in each hand. Sit on the very edge of the bench and lean forward. Keep your arms slightly bent holding the weights under your legs facing each other. Raise the weights until your arms are parallel to the floor as you squeeze your shoulder blades together.
1. Military or shoulder press. This can be a machine or free weights. Sit in a bench with a back, that looks like a chair. Hold the weights close to your ears and press up slightly in front of you. Squeeze the weights together at the top. Lower back down to your ears.
2. Upright rows. Use a plate, cable, or bar (preferably a preacher bar). With your hands a couple of inches apart raise up to your chin staying close to your body. Your elbows should be pointed outwards to each side. Lower weight and repeat.
3.) Shoulder raises. Stand with your feet slightly more than shoulder width apart. Hold a light to medium dumbbell in each hand. This is a althernating exercise.Keeping your arms slightly bent raise the weight until you are parallel with the floor. This can done by raising in front or on your sides.
4.) Shrugs. Hold moderately heavy weights in each hand. Stand with your feet shoulder width apart. Keep your arms slightly bent and raise your shoulders toward your ears. Hold for 2 seconds and then release back down.
5.) Lateral raises. Hold light to medium weights in each hand. Sit on the very edge of the bench and lean forward. Keep your arms slightly bent holding the weights under your legs facing each other. Raise the weights until your arms are parallel to the floor as you squeeze your shoulder blades together.
Chest Exercises
Everyone needs a good chest. Women this includes you, you still need to have a good chest, it will keep your breasts from sagging. Idealy men should be able to have a developed pectoral muscle. Here are a few basic exercises for your chest.
1.) Chest press. Lie on the bench whether at the gym or on your floor. When you look up the bar should be directly over your eyes. Grab the bar slightly more than 2 1/2 feet apart. Bring the bar out over your chest and bring down until you are about 3 inches from touching your chest. Raise the bar and squeeze your pectoral muscle at the same time. Repeat
2.) Flies. This does not require heavy weights. Lie down on the bench or floor, raise the weights facing each other in the air. With your arms slightly bent, lower down to your sides. Do not hyper extend your arms. Repeat
3.) Pullover. Sit on the floor perpendicular to the bench then put your shoulders on the farthest edge. Have someone give you a dumbell to flat palm. Drop the weight behind you to the floor, then push it up to the ceiling. Repeat
4.) Incline chest. This is the same as the chest press on the incline bench.
5.) Decline chest. This is the same as the chest press on the decline bench.
6.) Pectoral press. This is a machine. Depending on the machine, your arms will be straight or at a 90 degree angle. Squeeze the arms together slowly and then release. Repeat.
There are many more chest exercises that can be done. These are only the basics to get you started. Other exercises are usually a variation or modification.
1.) Chest press. Lie on the bench whether at the gym or on your floor. When you look up the bar should be directly over your eyes. Grab the bar slightly more than 2 1/2 feet apart. Bring the bar out over your chest and bring down until you are about 3 inches from touching your chest. Raise the bar and squeeze your pectoral muscle at the same time. Repeat
2.) Flies. This does not require heavy weights. Lie down on the bench or floor, raise the weights facing each other in the air. With your arms slightly bent, lower down to your sides. Do not hyper extend your arms. Repeat
3.) Pullover. Sit on the floor perpendicular to the bench then put your shoulders on the farthest edge. Have someone give you a dumbell to flat palm. Drop the weight behind you to the floor, then push it up to the ceiling. Repeat
4.) Incline chest. This is the same as the chest press on the incline bench.
5.) Decline chest. This is the same as the chest press on the decline bench.
6.) Pectoral press. This is a machine. Depending on the machine, your arms will be straight or at a 90 degree angle. Squeeze the arms together slowly and then release. Repeat.
There are many more chest exercises that can be done. These are only the basics to get you started. Other exercises are usually a variation or modification.
Help I Am Much Stronger on One Side
The vast majority of us are stronger on one side over the other. Very few are equally balanced. If you are right handed, you use your right more and therefore as a direct result build more strength on your right side. The same is true for the left side. However, the actual difference is usually minimal and you don't notice it in your every day life.
There are some things that you can do to help balance the difference.
1.) If you are using free weights or dumbells, you can do a few more repitions on the weaker side. Do not use different weights, because it will throw off your center of gravity causing you to lean to one side sacraficing your form.
2.) If #1 does not seem to be working you can pick up one weight and just do that side. However, be careful not to overcompensate the other side. Always do this in a mirror to watch your form.
Using one or both of these methods will help minimize the difference between each side. Once the difference no longer bothers you, you can go back to doing equal weight on both sides. Don't let it bother you.
There are some things that you can do to help balance the difference.
1.) If you are using free weights or dumbells, you can do a few more repitions on the weaker side. Do not use different weights, because it will throw off your center of gravity causing you to lean to one side sacraficing your form.
2.) If #1 does not seem to be working you can pick up one weight and just do that side. However, be careful not to overcompensate the other side. Always do this in a mirror to watch your form.
Using one or both of these methods will help minimize the difference between each side. Once the difference no longer bothers you, you can go back to doing equal weight on both sides. Don't let it bother you.
Organized Sports for Adults
Organized sports can be a great way to incorporate exercise into your life. If used properly they can me a tremendous tool for so much more than exercise. They can provide socialization, healthy competition, accountability, and plain old fun.
There are some basic guidelines that you must follow. Such as:
1.) Remember it should be fun. The fact that it is exercise is just a added benefit. Don't take the fun away. Make exercise fun and you will be more likely to stick to it.
2.) It needs to be very little pressure. This goes back to #1, we have enough stress from the outside world. Let your sport, be your release.
3.) You may change your mind based on schedule, activity level, etc.Give yourself an out and a chance to get in something else if you change your mind. However, if you are having fun you will be less likely to change your mind as quickly.
4.) You can pick one, maybe two organized sports but not too many at once. You need variety, but it should be a part of your life. You should not be consumed with them all of the time.
5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.
6.) It teaches you the value of working as a team. A team is a group of individuals not a single person. You can see and your accountability and the accountability of your team members.
7.) Use them as a opportunity to get involved with your friends and as a form of socialization.
There are some basic guidelines that you must follow. Such as:
1.) Remember it should be fun. The fact that it is exercise is just a added benefit. Don't take the fun away. Make exercise fun and you will be more likely to stick to it.
2.) It needs to be very little pressure. This goes back to #1, we have enough stress from the outside world. Let your sport, be your release.
3.) You may change your mind based on schedule, activity level, etc.Give yourself an out and a chance to get in something else if you change your mind. However, if you are having fun you will be less likely to change your mind as quickly.
4.) You can pick one, maybe two organized sports but not too many at once. You need variety, but it should be a part of your life. You should not be consumed with them all of the time.
5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.
6.) It teaches you the value of working as a team. A team is a group of individuals not a single person. You can see and your accountability and the accountability of your team members.
7.) Use them as a opportunity to get involved with your friends and as a form of socialization.
Organized Sports for Children
Organized sports can be a great way to incorporate exercise into not only in your life but also in the lives of your children. If used properly they can me a tremendous teaching tool for so much more than exercise. They can provide socialization, healthy competition, accountability, and plain old fun. There are some basic guidelines that you must follow for children. Such as:
1.) Remember it should be fun for the children. They do not exercise for health benefits, they exercise because they want the fun out of it. The fact that it is exercise is just a added benefit. Don't take the fun away.
2.) It needs to be very little pressure. This goes back to #1, when they feel too much pressure they become stressed.
3.) Give them an out and a chance to get in something else if they change their minds. Children change their minds like the weather. However, if they are having fun they will be less likely to change their mind as quickly.
4.) You can pick one, maybe two organized sports but not too many at once. They need variety, but it should be a part of their life. They should not be consumed with them all of the time.
5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.
6.) Teach them the value of working as a team. A team is a group of individuals not a single person. Let them see and feel their accountability and the accountability of their team members.
7.) Use them as a opportunity to get involved with your children and to show interest in what they like to do. Children need to see that you care about what they are doing on a day to day basis.
1.) Remember it should be fun for the children. They do not exercise for health benefits, they exercise because they want the fun out of it. The fact that it is exercise is just a added benefit. Don't take the fun away.
2.) It needs to be very little pressure. This goes back to #1, when they feel too much pressure they become stressed.
3.) Give them an out and a chance to get in something else if they change their minds. Children change their minds like the weather. However, if they are having fun they will be less likely to change their mind as quickly.
4.) You can pick one, maybe two organized sports but not too many at once. They need variety, but it should be a part of their life. They should not be consumed with them all of the time.
5.) Keep it friendly. Be sure to always practice good sportsmanship and do not under any circumstances tolerate bad sportsmanship.
6.) Teach them the value of working as a team. A team is a group of individuals not a single person. Let them see and feel their accountability and the accountability of their team members.
7.) Use them as a opportunity to get involved with your children and to show interest in what they like to do. Children need to see that you care about what they are doing on a day to day basis.
Food Journal 101
Eating a well balanced diet is something that just about everybody struggles with on a daily basis. Some of us have more difficulty than others and need help in determining what we should and should not be eating. The mass media does not help in any way with all of the contradictory information. It seems to change all of the time. I found a great book by Dr. Bob Greene The Best Life Diet Daily Journal
However some of you, know that what you put in your mouth the majority of the time is is flat out bad for you. Now you have made the promise before God that you are going to improve your eating habits.
Here is what I want you to do first. I want you to record what you put in your mouth everyday for two weeks. I says two weeks, because the first week you may waver or not write everything down.
Make it a chart that is easy to understand, you must know where you need improvement before you can begin to make the change. Remember not to do it all at once, if you take something away, you must replace it with something healthier. Do it slowly over time for the best success.
If necessary seek assistance from a nutritionist. However, there are some reputable sources online or at the library. I don't personally recommend couting everything, because then it becomes cumbersome and difficult. Follow the direction of your nutritionist if you use one otherwise, just stay within the food pyrmaid guidelines.
However some of you, know that what you put in your mouth the majority of the time is is flat out bad for you. Now you have made the promise before God that you are going to improve your eating habits.
Here is what I want you to do first. I want you to record what you put in your mouth everyday for two weeks. I says two weeks, because the first week you may waver or not write everything down.
Make it a chart that is easy to understand, you must know where you need improvement before you can begin to make the change. Remember not to do it all at once, if you take something away, you must replace it with something healthier. Do it slowly over time for the best success.
If necessary seek assistance from a nutritionist. However, there are some reputable sources online or at the library. I don't personally recommend couting everything, because then it becomes cumbersome and difficult. Follow the direction of your nutritionist if you use one otherwise, just stay within the food pyrmaid guidelines.
Wednesday, May 27, 2009
Class or No Class
Every gym overs classes. Whether or not you participate is solely up to you. There are some basic benefits as well as disadvantages to classes. Take them into consideration and then make your decision. Some of the benefits are as follows.
1.) You can take a variety of classes so that your body does not plateau as quickly.
2.) You can use others to motivate you to keep moving.
3.) They change routines so that you do not get bored.
4.) They keep you moving, helping you to build your endurance level.
There are also some characteristics that can be a disadvantage if you let them.
1.) Your schedule has to be catered to the class schedule.
2.) You have to follow the class and little room for modification. There are beginner to advance variations to exercises, but you have to keep pace with the class.
3.) The instructor will only be able to provide minimal one on one instruction.
4.) Often provide full body workouts that do not allow you to focus on one or two body parts per workout. My suggestion is that if you go to a gym try some of the classes to see if you can find one or more that fits your needs and make a decision. You can also only choose to only supplement your exercise routine with classes and continue other variations of exercise.
1.) You can take a variety of classes so that your body does not plateau as quickly.
2.) You can use others to motivate you to keep moving.
3.) They change routines so that you do not get bored.
4.) They keep you moving, helping you to build your endurance level.
There are also some characteristics that can be a disadvantage if you let them.
1.) Your schedule has to be catered to the class schedule.
2.) You have to follow the class and little room for modification. There are beginner to advance variations to exercises, but you have to keep pace with the class.
3.) The instructor will only be able to provide minimal one on one instruction.
4.) Often provide full body workouts that do not allow you to focus on one or two body parts per workout. My suggestion is that if you go to a gym try some of the classes to see if you can find one or more that fits your needs and make a decision. You can also only choose to only supplement your exercise routine with classes and continue other variations of exercise.
Eating Disorders
Eating disorders are a direct reflection of someone that has not been transformed from the world. They are someone that has leaned to the understanding of man, mass media, and peer pressure. This is an area when it is time to get the professionals involved in your recovery.
If you have a Pastor, first seek their help. If not, then make sure you do thorough research to determine a qualified individual that specializes in eating disorders. It is a very touchy subject and the wrong decisions or actions can be detrimental or even deadly.
You were born in the right place, you were born in the right race, you were born in the right time, God did not err, you were not a mistake. Psalms 20:1 says, "May the Lord answer you in the day of trouble." Know that you can lean onto God for all of your troubles. Do not rely on the world to tell you who you are. You were created by God and he made you the way that He wanted you. Psalms 139:14 says, " I will praise You for I am fearfully and wonderfully made." Believe it in your heart and live it.
If you have a Pastor, first seek their help. If not, then make sure you do thorough research to determine a qualified individual that specializes in eating disorders. It is a very touchy subject and the wrong decisions or actions can be detrimental or even deadly.
You were born in the right place, you were born in the right race, you were born in the right time, God did not err, you were not a mistake. Psalms 20:1 says, "May the Lord answer you in the day of trouble." Know that you can lean onto God for all of your troubles. Do not rely on the world to tell you who you are. You were created by God and he made you the way that He wanted you. Psalms 139:14 says, " I will praise You for I am fearfully and wonderfully made." Believe it in your heart and live it.
Organization For Your Body
We are taught that we must be organized both from the inside and the outside according to the word of God. We must get to a point when we understand that organization is God's plan to simplify our lives. When we get organized from the inside, we will come to understand that we will rely on God as our source and lean not to our own understanding.
God wants us to be in good health. 3 John 1:2 says, "Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers." Once you get organized on the inside then you will get organized on the outside. When that happens, will you not only become a good steward over your health, you will get organized in all areas of your life.
Jesus is not the author of confusion. Listen to the word of Jesus and He will make it plain and simple. Remember that something can be difficult but still simple. Stay steadfast in getting and keeping yourself organized.
God wants us to be in good health. 3 John 1:2 says, "Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers." Once you get organized on the inside then you will get organized on the outside. When that happens, will you not only become a good steward over your health, you will get organized in all areas of your life.
Jesus is not the author of confusion. Listen to the word of Jesus and He will make it plain and simple. Remember that something can be difficult but still simple. Stay steadfast in getting and keeping yourself organized.
The Power of Music
It is no coincedence that you see a lot of IPOD's, MP3's, and even some CD players at the gym. The gym most likely plays music in its general population as well as in classes. Many gyms even have their own video stations that they play for those working out.
Several studies have been done to prove that when we hear music that has a fast and continuous beat we will automatically have the following reactions.
1.) We will exert more energy.
2.) We will exercise longer.
3.) We will have more endurance.
The particular type of music doesn't matter. It all has to do with the beat that we get into our head. If we continuously hear a repitious beat we will follow it. We will get a burst of energy when we think we are finished. Although it has more to do with the beat, if we are a fan of the music it will have that much more of a effect.
If you are having problems getting through your exercise routine or what to have more stamina, then consider taking some music with you. If you rely strictly on the music at the gym, you may block it out and not pay attention.
Several studies have been done to prove that when we hear music that has a fast and continuous beat we will automatically have the following reactions.
1.) We will exert more energy.
2.) We will exercise longer.
3.) We will have more endurance.
The particular type of music doesn't matter. It all has to do with the beat that we get into our head. If we continuously hear a repitious beat we will follow it. We will get a burst of energy when we think we are finished. Although it has more to do with the beat, if we are a fan of the music it will have that much more of a effect.
If you are having problems getting through your exercise routine or what to have more stamina, then consider taking some music with you. If you rely strictly on the music at the gym, you may block it out and not pay attention.
Help-I Hurt in Places I Didn't Know I Had!
There is no secret that the reason that many people do not exercise is because there is a certain soreness ratio that is involved. There is no avoiding it. There is a point of moderation. The fact is there is a difference between being sore and being in pain. When you are sore there are a couple of things that you will have to remember.
1.)Soreness is your friend. When you exercise then you should be somewhat sore as a result of your workout. It is not to say that you have to be sore all of the time, but when you are sore it is because you are making a difference in your muscle composition.
2.) If you are not sore for a long time, it could mean that you are reaching or already in a plateau and need to change your workout.
3.)When you are sore, do not avoid or miss your workout if you are still sore on that body part. Just do a modified version of your workout.
4.) Understand that unless you work out to the point of exhaustion, you will not be sore until one or two days afterwards.
5.) Drink lots of water. Keep yourself hydrated, I don't know why this works. But I know it works.
6.) Keep moving around. If you baby your soreness, it will last a lot longer than if you keep doing what you would normally do.
7.) Stretch, but keep it a minimum. If you over stretch it can have the reverse effect and make it more sore than if you had not stretched. I promise that you will look forward to being sore. I know that sounds crazy, but it is true. It lets you know that you are not just wasting your time.
1.)Soreness is your friend. When you exercise then you should be somewhat sore as a result of your workout. It is not to say that you have to be sore all of the time, but when you are sore it is because you are making a difference in your muscle composition.
2.) If you are not sore for a long time, it could mean that you are reaching or already in a plateau and need to change your workout.
3.)When you are sore, do not avoid or miss your workout if you are still sore on that body part. Just do a modified version of your workout.
4.) Understand that unless you work out to the point of exhaustion, you will not be sore until one or two days afterwards.
5.) Drink lots of water. Keep yourself hydrated, I don't know why this works. But I know it works.
6.) Keep moving around. If you baby your soreness, it will last a lot longer than if you keep doing what you would normally do.
7.) Stretch, but keep it a minimum. If you over stretch it can have the reverse effect and make it more sore than if you had not stretched. I promise that you will look forward to being sore. I know that sounds crazy, but it is true. It lets you know that you are not just wasting your time.
Exercise Journal 101
If you are just beginning a new exercise program or want to see the difference between various programs keep a exercise journal. It will help you track your progress and what works or doesn't work for your body.
The amount of detail largely depends on your needs. For example, if you have been exercising for quite some time and already know how your body reacts to specific exercises, your journal will look a lot different than someone who does not know that information. The first scenario may just be a calendar that tells you what part of the body you are exercising for that day and if you are doing cardio. The second scenario may do that in addition to listing specific exercises for each body part and the exact form of cardio, length of time, etc.
I would make your own journal from scratch to make sure if fulfills all of your needs and that it is easy to follow. You should be able to fill in your journal within a couple of minutes. If you do not feel comfortable making it from scratch then you can just as easily do a internet search to find countless examples of exercise journals. It is just then a matter of finding one that fits your needs without also including a bunch of extra information that you don't need.
As you needs change, then you may have to change your exercise journal. Once you become more advanced, you will rely less and less on a journal. However, it can be vital for someone that is in the beginning stages of exercising.
The amount of detail largely depends on your needs. For example, if you have been exercising for quite some time and already know how your body reacts to specific exercises, your journal will look a lot different than someone who does not know that information. The first scenario may just be a calendar that tells you what part of the body you are exercising for that day and if you are doing cardio. The second scenario may do that in addition to listing specific exercises for each body part and the exact form of cardio, length of time, etc.
I would make your own journal from scratch to make sure if fulfills all of your needs and that it is easy to follow. You should be able to fill in your journal within a couple of minutes. If you do not feel comfortable making it from scratch then you can just as easily do a internet search to find countless examples of exercise journals. It is just then a matter of finding one that fits your needs without also including a bunch of extra information that you don't need.
As you needs change, then you may have to change your exercise journal. Once you become more advanced, you will rely less and less on a journal. However, it can be vital for someone that is in the beginning stages of exercising.
Tuesday, May 26, 2009
How Do I Get My Child To Eat Right
Getting your children to eat right can be quite a challenge. They are faced with peer pressure from a very early age with play dates, school, and mass media. When they go to their friends house they are not guaranteed to have the healthy meals that you will prepare them. Also when they go to school, children are notorious for trading food on their lunch.
Then to top it off, they are bombarded with unhealthy alternatives on television. So how do you make sure they are eating healthy? The key is to make sure you prepare healthy foods for them at home, where you can control what they eat. However, do not deny them the not so healthy alternatives all of the time.
Let them have them on occasion, while explaining to them the importance of eating healthy overall. This is a great resources to give you tips on how to get your children to eat rightEat This Not ThatIf you deny them completely, they will often feel as if they are missing something big and may rebel strongly when faced with the pressures of friends, school, and media. Don't lecture them about eating correctly.
Remember they learn by example of what they see you do. Therefore, lead by example and let your actions speak for themselves. Encourage them to eat new and different things. Teach them how to deal with other outside influences through role play.
Then to top it off, they are bombarded with unhealthy alternatives on television. So how do you make sure they are eating healthy? The key is to make sure you prepare healthy foods for them at home, where you can control what they eat. However, do not deny them the not so healthy alternatives all of the time.
Let them have them on occasion, while explaining to them the importance of eating healthy overall. This is a great resources to give you tips on how to get your children to eat rightEat This Not ThatIf you deny them completely, they will often feel as if they are missing something big and may rebel strongly when faced with the pressures of friends, school, and media. Don't lecture them about eating correctly.
Remember they learn by example of what they see you do. Therefore, lead by example and let your actions speak for themselves. Encourage them to eat new and different things. Teach them how to deal with other outside influences through role play.
I Need to Encourage Someone Else
This is a very touchy topic, because even though we mean well it really is not up to us, unless it is our children which we still have some control. However, when it is dealing with another adult we can say or do whatever we feel is necessary it really comes down to what the other person wants to do for themselves. We can not exercise for them, we can not force them to eat properly. It ultimately has to be a decision that they make for themselves. When you do approach someone in regards to their well-being take careful consideration of the following guidelines.
1.) It must be from a place of love. Let them know that you care for their health and well-being. It should never be under selfish motives. Never use name calling or belittling.
2.) Make sure they know they can lean on you for support. Be a hear for them without judging or condeming them. Matthew 7:1-3 and Romans 8:1 say that we are not to judge or condemn.
3.) Be an example of proper exercise and eating properly. Others learn by example of what they see not by what they hear.
4.) Go with them to exercise or grocery shopping if possible.
5.) Understand that God is the only one that can truly change them completely. Do your part and then turn it over to God. Don't get discouraged if they do not follow your lead. Put it in God's hands and let go. You know what you have to do for you.
1.) It must be from a place of love. Let them know that you care for their health and well-being. It should never be under selfish motives. Never use name calling or belittling.
2.) Make sure they know they can lean on you for support. Be a hear for them without judging or condeming them. Matthew 7:1-3 and Romans 8:1 say that we are not to judge or condemn.
3.) Be an example of proper exercise and eating properly. Others learn by example of what they see not by what they hear.
4.) Go with them to exercise or grocery shopping if possible.
5.) Understand that God is the only one that can truly change them completely. Do your part and then turn it over to God. Don't get discouraged if they do not follow your lead. Put it in God's hands and let go. You know what you have to do for you.
How Do Completely Change My Eating Habits
It is important to realize that exercising is wonderful, but your food intake is also just as vitally important. So you already know that you need to make some major improvements on your eating habits. If you try to change everything at once, I promise you that you will fail. It is much better to make several small changes over a period of time. God has already told us what he wants us to eat. Maria Treben provides a excellent intrepretation in God's Pharmacy
First, either get or create a journal on where you can track what you eat. Keep eating what you normally do and write it down.
Second, determine the smallest problem area. I say the smallest, because they will be the easiest to change and it is important to see the small victories before you can get to the big victory.
Slowly decrease your intake of that particular area over a couple of weeks. For example, if you drink too much pop and not enough water then slowly replace water for pop. If you drink 3 pops a day, drink 2 pops and 1 water for a week, then drink 1 pop and 2 waters a week, and then no pops and 3 waters. This does not mean that you can no longer drink pop, it just means that it is no longer the norm.
Then when you feel confident on your success of the first area, move on to the second problem area. It is important that you don't move on until you are completely confident that first area is no longer a problem.
Studies have shown that something becomes habitual after about 21 days. So after that time what were once problem areas will no longer be a problem. Remember to make small changes and they will have a lasting effect.
First, either get or create a journal on where you can track what you eat. Keep eating what you normally do and write it down.
Second, determine the smallest problem area. I say the smallest, because they will be the easiest to change and it is important to see the small victories before you can get to the big victory.
Slowly decrease your intake of that particular area over a couple of weeks. For example, if you drink too much pop and not enough water then slowly replace water for pop. If you drink 3 pops a day, drink 2 pops and 1 water for a week, then drink 1 pop and 2 waters a week, and then no pops and 3 waters. This does not mean that you can no longer drink pop, it just means that it is no longer the norm.
Then when you feel confident on your success of the first area, move on to the second problem area. It is important that you don't move on until you are completely confident that first area is no longer a problem.
Studies have shown that something becomes habitual after about 21 days. So after that time what were once problem areas will no longer be a problem. Remember to make small changes and they will have a lasting effect.
Friday, May 22, 2009
Eating At Restaurants
We are a nation that loves to eat out anywhere besides our own kitchen. We like to be serviced and not have to clean up. You have to be careful when eating out, because you don't know quite a few things. Such as, did they use a lot of extra salt, oils, etc. Fast food restaraunts are known for having lots of calories, cholesterol, salt, fat etc in foods that you would normally think to be healthy choices.
Here are a couple of ground rules for eating out. They are not guaranteed, but they are easy and most restaurants will obilige without too much hassle.
1. Never order anything fried. I am not a big fan of fried food in the first place, but if you do fry, make sure it is at home. Baked french fries are just as good as fried ones. I have given them to friends that only believed in fried french fries, now they bake them as well.
2. Always eat grilled or baked entrees. See reason #1, they often use ridiculous amounts of oils to fry.
3. Refuse the bread or limit to one basket. Too much bread is not good for you.
4. Don't order or even look at the desert menu until after you eat. You may not even want it buy the time you finish your meal.
5. Get a doggy bag as soon as you place your order. As soon as you get your food, put half of it in the doggy bag. Restaurant portion are enormous.
6. Order condiments on the side. Most condiments are loaded with salt and calories. Restaurants always drown food with them. If they are on the side you can control how much you use.
The important thing is to use common sense in this area. You can still eat out, just remember to be smart about it and let it be on occassion and not the norm.
Here are a couple of ground rules for eating out. They are not guaranteed, but they are easy and most restaurants will obilige without too much hassle.
1. Never order anything fried. I am not a big fan of fried food in the first place, but if you do fry, make sure it is at home. Baked french fries are just as good as fried ones. I have given them to friends that only believed in fried french fries, now they bake them as well.
2. Always eat grilled or baked entrees. See reason #1, they often use ridiculous amounts of oils to fry.
3. Refuse the bread or limit to one basket. Too much bread is not good for you.
4. Don't order or even look at the desert menu until after you eat. You may not even want it buy the time you finish your meal.
5. Get a doggy bag as soon as you place your order. As soon as you get your food, put half of it in the doggy bag. Restaurant portion are enormous.
6. Order condiments on the side. Most condiments are loaded with salt and calories. Restaurants always drown food with them. If they are on the side you can control how much you use.
The important thing is to use common sense in this area. You can still eat out, just remember to be smart about it and let it be on occassion and not the norm.
Exercising On Vacation
We all go on vacation at some point. It doesn't have to mean that we forgo all of our exercise routines and food intake habits. It means that we just have to make modifications to what we normally do when we are not on vacation.
There are a few of us that will take the workout gear, a piece of home equipment, or find a gym, especially if it is franchised. However, we all know that is not likely to be the vast majority of us. When we go on vacation it is just that, a vacation. If possible try to walk more than normal. Hello site seeing tours. Before bed try to do something simple like push ups and/or situps before bed.
You can take the stairs at the hotel. You obviously will not maintain your same level of intensity as if you were at home, but remember that once you stop it is that much harder to get started again. Make some minor adjustments and you will be able to bounce back after your vacation.
There are a few of us that will take the workout gear, a piece of home equipment, or find a gym, especially if it is franchised. However, we all know that is not likely to be the vast majority of us. When we go on vacation it is just that, a vacation. If possible try to walk more than normal. Hello site seeing tours. Before bed try to do something simple like push ups and/or situps before bed.
You can take the stairs at the hotel. You obviously will not maintain your same level of intensity as if you were at home, but remember that once you stop it is that much harder to get started again. Make some minor adjustments and you will be able to bounce back after your vacation.
How Do I Know How Much To Pay For A Membership
Picking a gym can be one of the most important decisions that you make in regards to whether you go or not so take your time. Remember it is better to pay a little more for something that is going to benefit you rather than pay nothing if you are not going to get any benefit from it. Therefore, I will not discuss specific prices for two main reasons. First, prices vary on too many things such as location, franchise vs private, city, specials, etc. Second, what is expensive to you may be cheap to someone else.
Paying by month can be looked at two different ways. You pay over the counter in hopes that if you fail to go that you can get out of the contract. That's right, I said contract. Most gyms still make you sign a contract and just make monthly payments. It is similar to a home alarm. They are usually EFT, some although not many let you pay over the counter. Read the fine print if you want to get out.
Prepayment, is what I personally like because they offer the best deal. You pay for the membership for lets say 3 or 4 years in advance. Then the 5th year is at a reduced rate. They also include extras such as towel service, day care, training sessions etc. Right now at my gym, if you do the math I pay single digit rates every month.
You have to put a value on it. Your health is vital, if it is required that you get a membership then see it as taking stewardship over yourself.
Paying by month can be looked at two different ways. You pay over the counter in hopes that if you fail to go that you can get out of the contract. That's right, I said contract. Most gyms still make you sign a contract and just make monthly payments. It is similar to a home alarm. They are usually EFT, some although not many let you pay over the counter. Read the fine print if you want to get out.
Prepayment, is what I personally like because they offer the best deal. You pay for the membership for lets say 3 or 4 years in advance. Then the 5th year is at a reduced rate. They also include extras such as towel service, day care, training sessions etc. Right now at my gym, if you do the math I pay single digit rates every month.
You have to put a value on it. Your health is vital, if it is required that you get a membership then see it as taking stewardship over yourself.
Organizing A Group
There may be someone that wants to organize a group class. For example, you may want to set up a class at church or school. It is really quite easy once you have a group of people that are willing to make the committment.
Once you have determined the location and time and gotten the necessary approval to begin, you will want to do the following. There may be additional steps that you may have to add depending on where you are having class, but here are the basics to get you started.
1.Make up flyers that will advertise your class. The more people are talking about it, the more likely you will have a full or almost full class.
2. Type a class schedule that you can post where they will see it. Make it for a specific time the same time each week. If you keep changing your time around people won't show up.
3. Make it for various levels. For example, if you have time make separate classes for novice, beginners, intrimediate, and advanced. If you are doing one class make sure each level can still get a good workout.
4. Make it for a specific time period from what time to what time.
5. Have music that is uptempo and energetic. If the music is too slow, then they will follow the music and be slow.
6. Change it around. Don't do the same thing every class. Add variety to each workout.
7. Most importantly, have fun. Don't let anything be boring.
Once you have determined the location and time and gotten the necessary approval to begin, you will want to do the following. There may be additional steps that you may have to add depending on where you are having class, but here are the basics to get you started.
1.Make up flyers that will advertise your class. The more people are talking about it, the more likely you will have a full or almost full class.
2. Type a class schedule that you can post where they will see it. Make it for a specific time the same time each week. If you keep changing your time around people won't show up.
3. Make it for various levels. For example, if you have time make separate classes for novice, beginners, intrimediate, and advanced. If you are doing one class make sure each level can still get a good workout.
4. Make it for a specific time period from what time to what time.
5. Have music that is uptempo and energetic. If the music is too slow, then they will follow the music and be slow.
6. Change it around. Don't do the same thing every class. Add variety to each workout.
7. Most importantly, have fun. Don't let anything be boring.
I Want to Body Build and/or Power Lift
There are a select few that want to body build or power lift. They are similiar in a lot of ways that is why I am writing one article for them combined. Remember that protein is a muscle builder. That is why body builders are known for their protein bars, shakes, and whatever else is protein that they can consume.
Their diet will astonish the vast majority of you. Stay far away from it unless you want to gain weight. That is where body builders and power lifters are different from the majority of people. They are trying to gain not lose weight, so they eat a lot more food.
The vast majority of your workouts should be on the heavier side most of the time. However, if you are body building and not power lifting you will want to do some light to medium workouts with cardio in order to develop definition. You can also do some cardio right before you end your workout.
If your goal is to be a power lifter, then your workouts will be heavy to heavier. You will not be able to workout as many days a week, because it will be too much of a strain on your body and your body needs time for recovery. You can do minimal cardio right before you end your workout.
Be extremely careful both body building and power lifting. They are full of injuries and supplements etc that may be harmful. The best advice I can give to body builders and power lifters is to stay natural, check and double check your equipment. Your form is absolutely crucial, it can not be compromised.
Their diet will astonish the vast majority of you. Stay far away from it unless you want to gain weight. That is where body builders and power lifters are different from the majority of people. They are trying to gain not lose weight, so they eat a lot more food.
The vast majority of your workouts should be on the heavier side most of the time. However, if you are body building and not power lifting you will want to do some light to medium workouts with cardio in order to develop definition. You can also do some cardio right before you end your workout.
If your goal is to be a power lifter, then your workouts will be heavy to heavier. You will not be able to workout as many days a week, because it will be too much of a strain on your body and your body needs time for recovery. You can do minimal cardio right before you end your workout.
Be extremely careful both body building and power lifting. They are full of injuries and supplements etc that may be harmful. The best advice I can give to body builders and power lifters is to stay natural, check and double check your equipment. Your form is absolutely crucial, it can not be compromised.
I Want to Gain Definition
I think this is where the vast majority of people are that don't necessarily need to lose weight, but want to be able to see some definition in their body. It really is quite simple. The biggest thing about this is to remember that if you try to spot train, you will not succeed. It is important to workout your entire body.
I want you to keep your weight at a level that is light to medium for the majority of your workouts. Choose a weight where you can do 12-15 reps a set.Then on the other days choose weight that you can only do 6-8reps per set. You should pick two body parts for each routine. If it is a heavier day, do that portion first.If your total workout is 90 minutes, follow a workout plan similiar to this example. Day 1 heavier chest 45 minutes, light to medium shoulders 30 minutes, 15 minutes of cardio. Day 2 heavier legs 45 minutes, light to medium back for 30 minutes, 15 minutes of cardio. Just keep alternating workouts for each body part.
Do some cardio to lose the extra water weight to help see the definition. When on this plan I suggest doing cardio after the workout. It is what I do and seems to work better for me. Exactly why, God only knows.
I want you to keep your weight at a level that is light to medium for the majority of your workouts. Choose a weight where you can do 12-15 reps a set.Then on the other days choose weight that you can only do 6-8reps per set. You should pick two body parts for each routine. If it is a heavier day, do that portion first.If your total workout is 90 minutes, follow a workout plan similiar to this example. Day 1 heavier chest 45 minutes, light to medium shoulders 30 minutes, 15 minutes of cardio. Day 2 heavier legs 45 minutes, light to medium back for 30 minutes, 15 minutes of cardio. Just keep alternating workouts for each body part.
Do some cardio to lose the extra water weight to help see the definition. When on this plan I suggest doing cardio after the workout. It is what I do and seems to work better for me. Exactly why, God only knows.
All I Want to Do Is Lose The Fat
I fully understand that there are a lot of that simply don't care about muscle and just want to lose the fat. I don't fault you, if you don't want muscle. I will however tell you that building muscle is the fastest way to lose fat. I will also tell you that unless you want a lot of sagging skin afterwards, you will want to do some weight training. Dr. Bob Greene wrote a very informative book Total Body Makeover
You need to make some sort of cardiovascular exercise your best friend. I don't care if it is a machine, a class, a track, around the block, but whatever it is needs to elevate your heart rate for at least 30-40 minutes straight. This is not play time, you are trying to keep your heart rate up for some time. I do not pretend to know what your particular heart rate is for you. When I do cardio, I do it for 45 minutes. They say you should be able to talk, not carry on a full conversation. You should be breathing hard, not like your going to hyperventilate. Listen to some music and I promise it will take your mind off the time. I personally recommend a cardio machine, but it is up to you. You can also use your towel to cover up the time.
Then do about 20-30 minutes of weight training after your cardio workout. It is imperative that you watch your food intake and that you exercise 4 preferably 5 days a week. If you are just starting you won't be able to do the 30-40 minutes right away so start with less and then increase as you improve.
You need to make some sort of cardiovascular exercise your best friend. I don't care if it is a machine, a class, a track, around the block, but whatever it is needs to elevate your heart rate for at least 30-40 minutes straight. This is not play time, you are trying to keep your heart rate up for some time. I do not pretend to know what your particular heart rate is for you. When I do cardio, I do it for 45 minutes. They say you should be able to talk, not carry on a full conversation. You should be breathing hard, not like your going to hyperventilate. Listen to some music and I promise it will take your mind off the time. I personally recommend a cardio machine, but it is up to you. You can also use your towel to cover up the time.
Then do about 20-30 minutes of weight training after your cardio workout. It is imperative that you watch your food intake and that you exercise 4 preferably 5 days a week. If you are just starting you won't be able to do the 30-40 minutes right away so start with less and then increase as you improve.
Don't Forget Our Four Legged Friends
Please don't forget about the four legged friends that are animals that require exercise and good nutrition as well. They are subject to weight gain, heart disease, chlolesterol, diabetes, and other diseases just like humans.
They deserve to have a longer and more healthy life. However, you have stewardship over them and the only way they can receive the needed exercise and nutrition is if you provide it to them. Develop a relationship with your vet to determine the proper amount of exercise and food intake for your pet.
There are specific parameters as far as heart rate, weight, etc that are unique to your type of breed. Make exercise fun for your pet, through interaction. Your pet will live a much happier life and thank you for it.
They deserve to have a longer and more healthy life. However, you have stewardship over them and the only way they can receive the needed exercise and nutrition is if you provide it to them. Develop a relationship with your vet to determine the proper amount of exercise and food intake for your pet.
There are specific parameters as far as heart rate, weight, etc that are unique to your type of breed. Make exercise fun for your pet, through interaction. Your pet will live a much happier life and thank you for it.
Saturday, May 16, 2009
Basic Questions to Ask Your Personal Trainer
Here are some basic questions that you can ask your personal trainer before you sign up for their services. Remember, choosing the right personal trainer can make a tremendous difference in your success or failure.
1.) Why are you doing this? It makes a big difference if they are doing it because they love it or just because they wanted to hang out in the gym all of the time. Watch their body language. If it is just a paycheck for them, don't expect too much from them.
2.) How long have they been working out themselves? You want someone with some experience and longevity in working out. They may not have been a trainer for long, but you want someone that is time tested and knows the hard work and dedication involved for lasting results.
3.) What is your routine? This will give you an idea of what they are going to have you doing? If they love cardio, you can bet you will be doing a lot of cardio.
4.) What is their background? Did they lose a bunch of weight or were they skin and bones? They will better be able to tell you how to get there if they have done it for themselves.
5.) What is their follow up policy? Do they check your progress or call when you don't show up? If not, they really don't care about your success.
6.) How packed is their schedule? You obviously don't want someone that doesn't have any clients. If so, it may mean they are not very successful and their clients leave them very quickly. Also you don't want someone that is constantly booked, because you run the risk of being a number, rushed, and get less quality of time.
7.) What is their diet? This will give you an idea of how they will expect you to eat. They might not just come out and say that you have to eat the same way that they do, but it will give you an idea of what they will tell you to eat.
These are only a few questions that you can ask. Whatever you do, make sure you feel comfortable with your trainer. If you don't then you will not give your best and the only one to get the short end of the stick is you.
1.) Why are you doing this? It makes a big difference if they are doing it because they love it or just because they wanted to hang out in the gym all of the time. Watch their body language. If it is just a paycheck for them, don't expect too much from them.
2.) How long have they been working out themselves? You want someone with some experience and longevity in working out. They may not have been a trainer for long, but you want someone that is time tested and knows the hard work and dedication involved for lasting results.
3.) What is your routine? This will give you an idea of what they are going to have you doing? If they love cardio, you can bet you will be doing a lot of cardio.
4.) What is their background? Did they lose a bunch of weight or were they skin and bones? They will better be able to tell you how to get there if they have done it for themselves.
5.) What is their follow up policy? Do they check your progress or call when you don't show up? If not, they really don't care about your success.
6.) How packed is their schedule? You obviously don't want someone that doesn't have any clients. If so, it may mean they are not very successful and their clients leave them very quickly. Also you don't want someone that is constantly booked, because you run the risk of being a number, rushed, and get less quality of time.
7.) What is their diet? This will give you an idea of how they will expect you to eat. They might not just come out and say that you have to eat the same way that they do, but it will give you an idea of what they will tell you to eat.
These are only a few questions that you can ask. Whatever you do, make sure you feel comfortable with your trainer. If you don't then you will not give your best and the only one to get the short end of the stick is you.
Friday, May 15, 2009
Proper Attire for Exercise
When you are exercising it is important to adhere to some basic rules for your attire. There are many different variations, that you can choose from that fit your needs. However, make sure they fall into these basic guidelines.
1.) Comfort is key. If you are uncomfortable, you will be more concerned about what you are wearing than about the quality of your workout.
2.) Not too tight, not too loose. You want to be able to move easily. Workout gear is for the most part made to stretch and may be form fitting, but if it is cutting off your circulation take it off. Too loose and the material will bunch up causing conflict with your movements.
3.)Good tennis shoes. Invest is some shoes that you primarily use for your workout. If you use them for everyday usage, you will wear them out faster. You need good shoes for stability and support. Plus if your feet hurt, you will be less likely to complete your workout.
4.)Workout gloves. Barbells and dumbbells have rough edges and are tough on your hands. You increase your chance for calluses and blisters when you don't use them. If you are using light to medium weight then you don't necessarily need a wrist strap. However, if you are using any type of heavier weight then get the kind with wrist wraps. They don't cost that much more and they will help save your hands. They also provide a much better grip. There is nothing worse than having a weight slip from your hands. That can be dangerous if you do not know how to re-grip quickly.
5.) Workout belt. Once again it is up to you. If you are doing a lot of squats, or back exercises with medium to heavy weight then I would recommend wearing one. Otherwise you can skip the belt.
6.)Towel. This is for basic hygiene. If you are laying on benches you should always have a towel to put down first. Not all gyms are the cleanest of places and not everyone wipes their sweat from the bench when they are done. Don't wipe their sweat, just put the towel down.
7.) A water bottle. It is important to stay hydrated while you are exercising. Just remember to take small sips. If you drink too much too fast and then raise your heart rate, you will get a side ache.
The bottom line, is to try on your attire prior to exercising to make sure it fits and is comfortable. I suggest getting a bag specifically for all of your attire that you need. That way, you will be able to keep track of when something is missing or needs to be laundered. Also if you are going to the gym in the morning before work, consider getting a travel bag that will fit in your gym bag.
1.) Comfort is key. If you are uncomfortable, you will be more concerned about what you are wearing than about the quality of your workout.
2.) Not too tight, not too loose. You want to be able to move easily. Workout gear is for the most part made to stretch and may be form fitting, but if it is cutting off your circulation take it off. Too loose and the material will bunch up causing conflict with your movements.
3.)Good tennis shoes. Invest is some shoes that you primarily use for your workout. If you use them for everyday usage, you will wear them out faster. You need good shoes for stability and support. Plus if your feet hurt, you will be less likely to complete your workout.
4.)Workout gloves. Barbells and dumbbells have rough edges and are tough on your hands. You increase your chance for calluses and blisters when you don't use them. If you are using light to medium weight then you don't necessarily need a wrist strap. However, if you are using any type of heavier weight then get the kind with wrist wraps. They don't cost that much more and they will help save your hands. They also provide a much better grip. There is nothing worse than having a weight slip from your hands. That can be dangerous if you do not know how to re-grip quickly.
5.) Workout belt. Once again it is up to you. If you are doing a lot of squats, or back exercises with medium to heavy weight then I would recommend wearing one. Otherwise you can skip the belt.
6.)Towel. This is for basic hygiene. If you are laying on benches you should always have a towel to put down first. Not all gyms are the cleanest of places and not everyone wipes their sweat from the bench when they are done. Don't wipe their sweat, just put the towel down.
7.) A water bottle. It is important to stay hydrated while you are exercising. Just remember to take small sips. If you drink too much too fast and then raise your heart rate, you will get a side ache.
The bottom line, is to try on your attire prior to exercising to make sure it fits and is comfortable. I suggest getting a bag specifically for all of your attire that you need. That way, you will be able to keep track of when something is missing or needs to be laundered. Also if you are going to the gym in the morning before work, consider getting a travel bag that will fit in your gym bag.
Thursday, May 14, 2009
I Can't Do The Gym
Some of you just can't do the gym. That is fine, but it still not a excuse not to exercise. You can exercise outside, at home, or just about anywhere else. Here are a few ideas that you may want to consider. Depending on your level of fitness you can change any of these suggestions. There are a million different exercises that you can do with a Balance Ball and weights
Jesus wants us to be our absolute best, our bodies do not belong to us. They belong to God, for He is our Creator, we are to take stewardship over our bodies.
1.) Go for a run outside, just be sure that you have the proper attire. Pay a little extra for a good pair of running shoes. This is not the time to get cheap shoes because they are on sale. A poor pair of shoes will cause havoc on your knees, ankles, and eventually your back. Just make the investment, or take it inside.
2.) Run around with the children. I spoke of this before, but it deserves mentioning again. Children have a lot of energy, if you let them lead, I promise you will get your heart rate up.
3.) Put on a home video. Some of the videos available will provide a great workout. You just have to spend time to determine the one that is slightly above your fitness level. Get something that is going to challenge you to become better.
4.) Get a friend that is going to hold you accountable and help motivate you when necessary. Get someone that already has a exercise regimen that they follow.
5.) Be creative with what you do. Don't allow yourself to plateau, keep changing your routine and make it fun.
6.) When you park your car, make sure you get the furthest spot so that you have to walk the distance of the parking lot. You can also make sure you take the stairs when possible. Even if it is little things such as this, it can make a difference if you do it consistently.
7.) Understand there really are no rules to what exercise is and what it isn't. As long as you elevate your heart rate for a extended period of time, it is execise. The duration depends on how much time and effort you put into it. Remember, you can make your own rules. Just find out what does and what does not work for you. Just stay on course and make it part of your lifestyle. I promise the more that you exercise, the more it will become part of your daily life.
Jesus wants us to be our absolute best, our bodies do not belong to us. They belong to God, for He is our Creator, we are to take stewardship over our bodies.
1.) Go for a run outside, just be sure that you have the proper attire. Pay a little extra for a good pair of running shoes. This is not the time to get cheap shoes because they are on sale. A poor pair of shoes will cause havoc on your knees, ankles, and eventually your back. Just make the investment, or take it inside.
2.) Run around with the children. I spoke of this before, but it deserves mentioning again. Children have a lot of energy, if you let them lead, I promise you will get your heart rate up.
3.) Put on a home video. Some of the videos available will provide a great workout. You just have to spend time to determine the one that is slightly above your fitness level. Get something that is going to challenge you to become better.
4.) Get a friend that is going to hold you accountable and help motivate you when necessary. Get someone that already has a exercise regimen that they follow.
5.) Be creative with what you do. Don't allow yourself to plateau, keep changing your routine and make it fun.
6.) When you park your car, make sure you get the furthest spot so that you have to walk the distance of the parking lot. You can also make sure you take the stairs when possible. Even if it is little things such as this, it can make a difference if you do it consistently.
7.) Understand there really are no rules to what exercise is and what it isn't. As long as you elevate your heart rate for a extended period of time, it is execise. The duration depends on how much time and effort you put into it. Remember, you can make your own rules. Just find out what does and what does not work for you. Just stay on course and make it part of your lifestyle. I promise the more that you exercise, the more it will become part of your daily life.
Thursday, May 7, 2009
How Do I Know When I Can Stop Paying For A Trainer
Ok, so you have been with a great trainer for some time and have seen some sort of results. Now it is time that you are wondering if you should get rid of your trainer all together or change trainers. There are some very basic ground rules that you need to ask yourself.
1. Am I disciplined enough?
Let me define discipline-forced obedience. That means you will force yourself to go even when you don't necessarily feel like it. If you going to the gym when you feel like it, is still negotiable then you may still need a trainer to hold you accountable for showing up.
2. Do I have a basic understanding of what I should be eating?
What we should be eating is really pretty basic, it really doesn't change. For example, fiber is always going to be good for us and refined sugar is always going to be bad for us. There may always be some debate on how much, how good or bad, or what foods are best, but common sense is common sense. If you don't have a clue, consider either visiting with a nutritionist or keep your trainer to guide you.
3. Do I know how to use the equipment, weights, etc correctly?
Although new equipment may come out on a regular basis, it is all pretty self explanatory. No matter which gym you go to in the country, it is going to have roughly the same stuff with very little variation. You have to determine whether or not you still need that physical demonstration of how to do something. If once your trainer shows you how to do something, if you can say "I already knew how to do that" then you may not need a trainer anymore. However, if you look at something and have absolutely no clue then keep your trainer.
4. Do I know the proper form for the various exercises?
This goes with #3, good form is good form. You have to ask, do you already know if you are doing something correctly? If you still have to ask, then keep your trainer. If you can already tell if you are doing wrong and make the correction(s), then you may not.
5. Do you know various exercises and routines?
Nothing is worse that doing the exact same routine over and over again. When it is time to change your routine, do you have to rely on your trainer to show you or do you know enough exercises to change it yourself. If you have no idea on how to make up a routine, definitely keep your trainer.
6. Are you noticing improvements?
This is obvious, if you are noticing improvements determine whether or not you can get them without your trainer and can accomplish the same thing yourself or if you still need them for that extra push. If you are not noticing any type of improvement, it may be time to either go on your own or get a new trainer that can better meet your needs.
7. Is your trainer helping me make unrealistic or realistic goals?
The job of a trainer is to help you determine the goals that you have for yourself. They should give you direction on how to reach your goal(s), but they should not be making them for you. Ask yourself, "Does my trainer keep me focused on realistic goals and let me know when my goals are too unrealistic?" If they don't give you any feedback or give direction on how to reach your goals, it may be time for a new trainer. However, if they keep you properly focused on the right goals you may want to keep them.
These are just a few questions to ask yourself when you are deciding whether or not you want to keep your trainer or not. Consider each question carefully. You are the only one that can make the decision, do not let your trainer make it for you. Remember although they may geniuinely care about you, they are still getting a check.
1. Am I disciplined enough?
Let me define discipline-forced obedience. That means you will force yourself to go even when you don't necessarily feel like it. If you going to the gym when you feel like it, is still negotiable then you may still need a trainer to hold you accountable for showing up.
2. Do I have a basic understanding of what I should be eating?
What we should be eating is really pretty basic, it really doesn't change. For example, fiber is always going to be good for us and refined sugar is always going to be bad for us. There may always be some debate on how much, how good or bad, or what foods are best, but common sense is common sense. If you don't have a clue, consider either visiting with a nutritionist or keep your trainer to guide you.
3. Do I know how to use the equipment, weights, etc correctly?
Although new equipment may come out on a regular basis, it is all pretty self explanatory. No matter which gym you go to in the country, it is going to have roughly the same stuff with very little variation. You have to determine whether or not you still need that physical demonstration of how to do something. If once your trainer shows you how to do something, if you can say "I already knew how to do that" then you may not need a trainer anymore. However, if you look at something and have absolutely no clue then keep your trainer.
4. Do I know the proper form for the various exercises?
This goes with #3, good form is good form. You have to ask, do you already know if you are doing something correctly? If you still have to ask, then keep your trainer. If you can already tell if you are doing wrong and make the correction(s), then you may not.
5. Do you know various exercises and routines?
Nothing is worse that doing the exact same routine over and over again. When it is time to change your routine, do you have to rely on your trainer to show you or do you know enough exercises to change it yourself. If you have no idea on how to make up a routine, definitely keep your trainer.
6. Are you noticing improvements?
This is obvious, if you are noticing improvements determine whether or not you can get them without your trainer and can accomplish the same thing yourself or if you still need them for that extra push. If you are not noticing any type of improvement, it may be time to either go on your own or get a new trainer that can better meet your needs.
7. Is your trainer helping me make unrealistic or realistic goals?
The job of a trainer is to help you determine the goals that you have for yourself. They should give you direction on how to reach your goal(s), but they should not be making them for you. Ask yourself, "Does my trainer keep me focused on realistic goals and let me know when my goals are too unrealistic?" If they don't give you any feedback or give direction on how to reach your goals, it may be time for a new trainer. However, if they keep you properly focused on the right goals you may want to keep them.
These are just a few questions to ask yourself when you are deciding whether or not you want to keep your trainer or not. Consider each question carefully. You are the only one that can make the decision, do not let your trainer make it for you. Remember although they may geniuinely care about you, they are still getting a check.
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