How to Set Up an Exercise Schedule
In this article I want to talk about how you should prepare and keep an exercise schedule. But first, why should you schedule your workouts in the first place?
The reason is that there is a greater chance of you actually doing your workouts if you set time for them in advance, just like you would for an important meeting. Setting things in writing creates a higher level of commitment on your part. You will be more likely to actually stick to your workout plan.
How do you set your schedule
You should write down all the workouts you need to do each week. If you’re using a program than you’ll already have a list of workouts and the exercises included which need to be done. If not, then you need to decide how many workouts you’ll be doing each week and how long they should take. I recommend working out 3 times a week at least. Each workout shouldn’t take more than 60 minutes. If you do intense workouts, each can take much less. You should take a day off to rest between each strength workout. You can do cardio on these rest days.
For the coming 4 weeks, write down in your schedule any important events, parties, birthdays, trips, or other time consuming activities that you simply can’t miss. Now, you’ll be able to find time for your workouts. Make sure to include the time it takes you to travel to the gym, not just the actual workout time. Write down the exact time of your workout and write exactly what you will be doing. The more detailed your schedule is the better.
Work with your schedule
At the beginning of each week, go over your schedule so you have all the dates and time fresh in your mind. This way, you won’t set other appointments for those times.
One thing you should remember is that your workout schedule is sacred. You must keep it. This is the way to get results.
That’s it. With your schedule all prepared, it’s time to do the actual work.
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A Woman’s Guide to Taking Failure and Frustration Out of Fitness – 10 Week Audio Transformational Program with practical exercises to discover how your core values naturally ignite motivation & create a successful fitness program!
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Abs Exercises Using Ankle Weights
Ankle weights are used to add resistance to your abdomen, improve your strength and help you to break plateaus. Adding resistance is a great way to increase your abs muscles. You can add pressure to the upper body by using dumbbells or you can add pressure to the lower body with ankle weights. These weights should be used with caution because as you move your legs during abs exercises you also increase the pressure on your lower back and if you add weight to your legs it further increases the pressure on the back.
Reverse crunches with weights
Wrap the ankle weights around your legs and keep them in place. Lie on your back with feet off the floor and your hands at the sides. Move from your lower body, getting your knees towards your chest. Lift the pelvis off the ground as you twist your spine towards your head. Hold for a moment and slowly lower to the starting position.
Use the hands to help stabilize your body. As you are a master in this move, use your hands only for light support.
Leg rises with weights
Wrap the weights around your legs and secure them in place. Lie on your back, with your hands at your side or just under your buttocks. Keep your knees slightly bent and lift your legs straight in the air. Keep the back flat against the floor throughout the movement, particularly as you lower your legs. Keep pressure on the abs by not lowering all the way to the floor.
The lower you extend the legs the more challenging this exercise is for the abs muscles. Use the abs muscles to keep the back from arching or simply do not lower the legs as close to the ground.
Bicycle crunches with weights
Lie on your back with the hips bent about 90 degrees and the hands behind the head. As you bend your body forward, like in a crunch, bring the right knee towards the left elbow and extend the left leg out by 45 degrees. While keeping the shoulders lifted off the floor continue moving from left to right, bringing your opposite elbows and knees together.
Keeping the shoulders lifted off the floor keeps more pressure on the abs and works them harder. Increase the weights slowly; start with 1 pound and progress from there.
Most of the abs exercises with weights are similar to the abs exercises without weights and they could be easily included in your abdominal workout. While doing abs exercises using ankle weights, if you experience any sort of pain in any of the body part, immediately stop doing the exercise. There are chances that you may not be doing the exercise properly. Always speak to your trainer, if any before you commence the exercise again.
The question on how to lose belly fat can also be answered by performing these exercises. The abs exercises are related to abdomen and while performing these exercises you can simultaneously reduce the abdominal fat.
Shany paul is a dietitian working for How to Lose Belly Fat. She loves finding innovative Best Way to Lose Belly Fat without sacrificing food. Over the years Brake her gained specialized experience, further qualifications and training in weight management… She finds her field of weight management challenging and extremely rewarding.
Article Source: http://EzineArticles.com/?expert=Shany_Paul
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Work Out From Home and Get Super Fit
There are so many thousands of people who will excuses like “Oh, I just don’t have time to go to a gym”. They assume that fitness is something that can be achieved with long hours at the gym where they will have to run on a treadmill or pump serious weights.
The truth is however far from it. Depending on your current physical condition, it can be possible for you to really start making a difference in your fitness with workouts that take as little as 15 minutes.
Let us start with this simple test. Lie down on a mat and attempt to do some pushups. How many were you able to do? If you are in really poor physical condition, you will find that doing even a couple will be really difficult. Some will not even be able to do one. It is generally accepted that an average man should be able to do about 30 pushups at one go.
Pushups – If you were to start working on your pushups or press ups right away, there is no reason why you will not be able to do the average number in a couple of months. A push up is a very simple exercise to do although it is very complex in the sense that it works several parts of your body. Your chest or pectoral muscles are used extensively when you do a push up. These are very large muscle groups in the body and bigger chest muscles will give you a defined look. Larger chest muscles will also mean that your metabolism rate will be increased as the body burns more and more calories to feed your larger muscles. A push up will also work on your triceps and shoulders. They will also make you strengthen your abdominal or core muscles that will be used to stabilize the body. As you can see, a simple exercise like a pushup will be able to work on several parts of the body, thus giving you a very time effective exercise routine. Even if you were to do just pushups to begin with, you will have taken a pretty good step towards your fitness goals. A set of three pushups will take you about 10 minutes at the most and if 10 minutes are all you have in your day for a workout, spend them on a push up routine.
Chin-ups – The average man should be able to do about 8 chin-ups. These are great exercises for the back and arms and will complement pushups very well. Pushups will allow you to tone and strengthen your front side of the upper body while chin ups will tone and strengthen your back. These are pretty difficult exercises to do, especially if you are just starting up. You can go in for a weight assisted pull up or chin up that will offset some of your body weight. If you cannot go to a gym to do weight assisted pull ups, ask your workout partner to give you a spot by supporting your hips. Do the best you can and try to work your way up to higher repetitions.
Lower body workouts – The two exercises above will give you a great workout routine for your upper body although you will have to give attention to your lower body as well. Squats are a great way to work your thighs, buttocks and even your calf muscles at the same time. These are high intensity exercises and one will have to be careful about starting up slow. If you get over enthusiastic and do 50 all of a sudden, you will be pretty sore the next day and may not even be able to walk as your muscles will be too tight. Start with a small number like 10 and work your way up to higher levels. Once your legs get stronger, use other exercises like lunges or weight assisted lunges to step up your lower body workouts.
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Five Easy Ways to Implement an Exercise Plan Into Your Daily Life
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Exercise Plan
If you know that you could be a long-term exerciser if you could just implement a daily exercise plan into your busy To-Do list, then take these 5 Motivators into consideration when you’ve hesitating to get exercising today.
1. Take you biggest dilemma on an Exercise Plan date.
Whether it’s work or home related, your biggest “problems” in your life are energy viruses. They attach themselves to healthy energy and intentions and suck the life out of them at the same time. This leaves you feeling drained for exercise. So take that problem, that issue you just can’t resolve and make it an exercising date. Then you can work through solution ideas as you’re getting into shape at the same time.
2. Take that stress and run with it.
Literally. Take your fears and stress and go running. This has long been my favorite stress-relieving method. You’ll come back feeling energized and better off mentally to tackle any problems that you’ve been mulling over (see motivator #1). The blood circulating better through your body and brain gives you new and refreshing ideas and solutions. It also helps you keep perspective on life and issues rather than getting caught under the fear monster we call stress. Stress is simply using your energy in a non-productive way.
3. Get your Higher Education in while exercising.
Of course there are a million excellent books and programs you should be reading and following. So, instead of using up precious family or personal time to pack in new information, use your exercise time to increase your knowledge on any subject. Then you can be getting fit while getting smarter.
4. Get caught up with friends over your exercise program.
Use your exercise program to get caught up. You can spend time chatting and getting caught up with your friends while you’re walking, running or biking to name a few exercises that work well with a buddy. Of course you can motivate yourselves by saying that you’ve got to swim for 20 minutes before you take a break and chat about the latest gossip at the office.
5. Make your exercise your “ME” time.
There is nothing more precious to having a balanced and happy life than having quiet, personal time. Use your exercise time as your personal time to think, dream and just be you without anyone watching. You’ll find that this gives you a sense of calm that your family will be begging you to continue once they see that you’ve learned the art of being Zen that only comes from getting in touch with yourself.
When you feel like you have no time for the things that are important to you, like personal time, time to learn new information and getting caught up with friends, you’ll never have the energy and motivation to get everything done in your busy life. Use these tips to motivate yourself to implement into your everyday life an exercise program.
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Exercise Plan
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Home Exercise Advice – What You Should Be Aware Of When It Comes to Home Exercise Program
Home Exercise Program
Many people are clueless when it comes to Home Exercise Program. They do not know where to begin and think that they will have to seek professional help by going to a gym. It is however possible for you to get fit from home without professional advice as there are plenty of free information sources on the Internet that will be able to guide you through a great workout routine.
But first, you will need some good guidance on how to approach a home workout program. Below are certain points that you will have to consider.
What is your current fitness level?
This is a very vital step in the process. ?If you have been doing training on and off, you can begin with exercises that are of intermediate complexity. If you are however just starting up and have never worked out before, you will find that even the easiest exercises are quite difficult to do. Understanding your current fitness level will allow you to pick an exercises routine that will be most appropriate and most realistic for you.
What are your goals for a Home Exercise Program?
Everyone has a different fitness goal. Some will want to lose weight; some will want to gain weight and increase their muscle mass. Every goal will need a different approach. You will need to find a workout schedule that will be most aligned with your fitness goals. A weight loss goal will most probably need a workout that is heavy with cardio exercises while a weight gain exercise will require workouts that involve a lot of weights.
What is your realistic availability when it comes to workout time for a Home Exercise Program?
You have to be very realistic when you are picking a workout routine. Do not pick something that is fancy and that will require you to spend 90 minutes a day. That will just be a waste of time as you will never follow it. If you have a busy schedule and can only afford to spend about 30 minutes a day, pick an exercise schedule that will take up just that amount of time.
You will also have to commit yourself to your workouts and be sincere about it. Health and fitness goals need time to achieve and there are no easy solutions that will bring you overnight results. Sincerity is one of the major contributors to success when it comes to your fitness goals and you have to be very firm in your mind about doing these exercises regularly.
What exercises to do and how to do them in you Home Exercise Program?
You will find an umpteen number of sites that will give you workout schedules with videos and descriptions of the exercises. After picking one that is appropriate for you, try to follow it as closely as you can. Most gyms will allocate a personal trainer who will be trained to give you very specific instructions and correct you if you doing an exercise the wrong way.
You however do not have that luxury when you are working out at home on a Home Exercise Program and you will have to pay extra close attention to video manuals or DVD’s that will guide you through a workout routine.
In conclusion, a great Home Exercise Program is quite easy if you know where to look for information. One such site that will give you great guidance on your home fitness exercise workouts is mentioned below.
View the original article here
Home Exercise Program
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