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Wasif H

Should I Do Cardio Before Weight Lifting - Does Exercise Order Matter - 0 views

sportsmedicine.about.com/...ExerciseOrder.htm

cardio weight lifting exercise order matter healthy training athletes

shared by Wasif H on 06 Jan 12 - Cached
  • Ads 5 Foods you must not eatCut down a bit of stomach fat every day by never eating these 5 foods.Beyonddiet.com Weight Loss for WomenGet Cash Back. $10 per Pound. Weight Loss Resolution that Works!Herbalmagic.ca 50 Circuit WorkoutsBurn fat & get totally ripped with these 50 circuit workout routinesMaxWorkouts.com Sports Medicine Ads Weight Loss Exercise Weight Training Cardio Weight Lifting Exercise Ads Weight Loss TipsPurchase The Book That Will Give You The Science Of Slim Today!TheSmarterScienceOfSlim.com Build muscle, lose fatFree online workout plans 800.000 people use it already!www.virtuagym.com
  • What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.
  • Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.
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  • Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.
  • If Your Goal is Increasing Muscle Size and Strength Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.
  • If Your Goal is Burning Calories for Fat Loss If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first.
  • If Your Goal is Increasing Cardiovascular Endurance In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury.
Wasif H

Bodybuilding.com - How To Get A Six-Pack - Complete Ab Program! - 0 views

www.bodybuilding.com/...vinced11.htm

program training abs tips protein definition muscle six pack healthy fitness exercises athletes

shared by Wasif H on 05 Jan 12 - Cached
  • Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
  • Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better.
  • Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat.
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  • Just Because You're Skinny Does Not Mean You Will Have A Six-Pack
  • Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training.
  • To get thick, dense abs - the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample
  • If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus.
  • he typical response is "Nobody does abdominals first..." That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
  • What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
  • Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
  • If building a sexy six-pack is on your 'to do' list for 2007, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
  • To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: Truck Flexion (upper abs) Hip Flexion (lower abs) Rotation (obliques) Lateral Flexion (obliques)
  • Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total. Exercise Sets Reps Tempo Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch 1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes
  • As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think that getting abs just requires the right knowledge and this site provides it. There are so many myths on abs and it is hard to get good info on them. The best thing to do is look on a source like this or ask someone you know with abs or just the trainer at the gym .
Wasif H

Bodybuilding.com - Sculpt A Six Pack In 400 Reps A Week. - 1 views

www.bodybuilding.com/...-6-pack-this-400-rep-plan.html

muscle definition abs training tips protein six pack healthy body fitness lean

shared by Wasif H on 05 Jan 12 - No Cached
  • When you think of bodybuilding and fitness in general what is the first thing to come to mind? For most people it is having the abs. The 6-pack is what all the guys visualize when it comes to losing fat or even building muscle. Having abs is supposed to be what attracts the ladies to those men who are among the gym's elite.
  • Hopefully now you will take ab training more seriously and as such, get on a good ab routine. Fortunately Bodybuilding.com has you covered with this plan that will help you develop the abdominals. This program includes performing 400 reps every week to ensure your abs are getting trained hard and proper. 400 reps may seem like a lot but it is going to take a lot of reps to blast the core the way it needs to be.
  • The 400 Rep Ab Workout Exercise 1 Rope Cable Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 2 Reverse Crunch 5 sets of 20 reps 90 seconds rest between sets Exercise 3 Seated Barbell Twist 5 sets of 40 reps 90 seconds rest between sets Exercise 4 Stomach Vacuum 3 sets of 20-60 sec reps 30 seconds rest between sets
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  • Conclusion This is not going to be an easy routine, but stay motivated and focused on each rep and you will get that six pack that will impress everyone at your gym and will keep that pants size down to a number you won't be ashamed of.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I do this workout its difficult. At the gym I have seen others doing the same workout. It requires a lot of will power. 
Paul McCarlie

Exercise and Nutrition Tips - 0 views

exerciseandnutritiontips.com

health and fitness exercise tips exercise and nutrition nutrition tips Fitness Tips healthy eating exercise and nutrition articles Exercise and Nutrition Tips

shared by Paul McCarlie on 06 Jan 12 - No Cached
  • The most effective way for fat loss is increasing your metabolism.
  • Weight training and aerobic activities and taken in enough nutritious calories each day for energy all while having enough protein to maintain muscle mass, which in turn will lead to fat loss
  • It is important to focus on fat loss and not just weight loss.
  • Paul McCarlie on 06 Jan 12
     
    Good article that gives some insight into the specifics of weight loss
Wasif H

How To Get Muscle Definition In The Abs | LIVESTRONG.COM - 0 views

www.livestrong.com/...t-muscle-definition-in-the-abs

muscle definition abs training exercises healthy

shared by Wasif H on 05 Jan 12 - No Cached
  • Muscle definition in the abs comes from a healthy diet and regular abdominal exercises. Your abdominal workouts should target each of the three abdominal muscles: the transverse abdominis, rectus abdominis and obliques. Eat a diet high in protein and low in fat to help build more defined abs.
  • Start with the upper abs and middle abs, which are considered part of the rectus abdominis, a lengthwise muscle that runs vertically from your sternum to pubic bone. For the lower abs, which tend to carry the most fat cells, perform stability ball knee tucks. The stability ball will strongly engage your lower abs, but also the rest of your core. Kneel with the ball in front of you. Lean over the ball and walk your hands out in front until your legs are straight with your feet on the ball. Engage your abs and pull the ball closer to your chest, lifting your hips and bending your knees. Roll the ball away until you are in a straight line again.
  • Work the middle abs and obliques. For these, do bicycle crunches. Begin on your back with your feet in the air, shins parallel to the ground and knees bent to 90 degrees. Interlock your hands behind your head, keeping your elbows out wide. Straighten your right leg, right foot in the air, and lift your chest and right shoulder to your left knee. Come back to the center and straighten the left leg, bringing your left shoulder toward your right knee. Keep going from side to side, keeping your chest lifted and elbows wide next to your ears.
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  • Perform double-leg toe reachers. These exercises are beneficial in toning and strengthening the upper rectus abdominis and the transverse abdominis, which is the muscle that runs around your waistline. Holding a medicine ball or kettlebell in front of your chest makes the exercise more challenging. Lie on your back and bring your legs straight into the air. Hold the medicine ball in front of your chest and straighten your arms so the ball is in the air. Engage your abs and lift your chest straight toward the sky. Keep looking straight up and lower your chest. Repeat the move, keeping your arms and legs engaged and as straight as possible.
  • Combining a healthy diet with exercises that work the three abdominal muscles will help you get muscle definition in the abs. As with any exercise program, consult your medical professional before beginning these workouts.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think these are good tips on how to get defintion. I would use other exercises as well. 
Joti P

10 Tips for Staying Motivated - Fitness, Exercise - 0 views

www.rachelkeller.com/...staymotivated.htm

motivation

shared by Joti P on 06 Jan 12 - No Cached
  • Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits
  • 1. Find something you enjoy and that will be easy for you to do.
  • If you hate running, than don't start a running program. Try brisk walking instead.
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  • Your best choice is something that you are able to do.
  • 2. Exercise at the the right time.
  • be aware that the longer you put off exercising, the harder it is to get motivated to exercise.
  • 3. Set specific, realistic, and attainable goals--both short-term and long-term.
  • weekly goal might be to work out four times,
  • long-term goal might be to finish a 5K race.
  • Keep your goals attainable
  • 4. Monitor your progress.
  • Keep a journal to see your improvement.
  • 5. Don't push yourself too hard or you'll want to quit.
  • progress takes work, allow yourself adequate time to each new level.
  • 6. Reward yourself for each new goal reached.
  • Buy yourself a new book, article of clothing, or something else that you enjoy
  • 7. Read about exercise and fitness
  • more you read, the more you will learn about exercise and avoid potential pitfalls
  • 8. Vary or change your routine.
  • When your workout routine starts to get stale, add variety
  • try adding another activity for change
  • helps prevent boredom.
  • 9. Get the support of others.
  • Exercise with your family, spouse, friend or neighbor
  • 10. Do not worry if you miss a session or two, but keep going
  • Joti P on 06 Jan 12
     
    Good for answering question 9 
Wasif H

Bodybuilding.com - Ask The Ripped Dude: What Are Your 10 Top Ab Tips? - 0 views

www.bodybuilding.com/...t-are-your-10-top-ab-tips.html

muscle definition abs training tips protein nutrition belief consitent exercises

shared by Wasif H on 05 Jan 12 - No Cached
  • FOLLOW A HIGH-PROTEIN, LOWER-CARB DIET. Your diet is essential in building a lean physique. It is important to consume 4- to-6 small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger.
  • FOLLOW A CONSISTENT WEIGHT-TRAINING AND CARDIO REGIMEN. This will allow you to burn fat through the day. Weight training helps you to burn calories after the workout and throughout the day while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.
  • DRINK A LOT OF WATER. If you're completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least 6-to-8 glasses of water per day.
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  • MODIFY YOUR ABS ROUTINE. There isn't a specific abs routine that will work better than all others, but changing your abs routine will maximize the results.
  • UNDERSTAND THE TRUTHS AND MYTHS ABOUT ABDOMINALS. We all have abs. Unfortunately, some of us have to work harder than others to attain visible ones. Doing 1,000 sit-ups per day is not going to make your abs just magically pop out, but getting your body-fat levels very low will allow your abs to appear.
  • For a male to able to be see his abs, he has to be roughly at 12 percent body-fat and lower. For a female to see hers, she needs to be at roughly 14 percent and lower. If you can get your body-fat to those levels, you will start to see your abs.
  • A healthy breakfast is the most important meal for a reason - it jumpstarts your metabolism for the entire day. Not just any breakfast, though. Unless you want a muffin top, skip the muffins and opt for protein, healthy fats and complex carbohydrates. Emphasis on the protein. Can't go wrong with eggs.
  • BE COGNIZANT OF THE FREQUENCY OF YOUR ABS TRAINING. It is important to train your abs at least three times per week for a beginner and intermediate fitness enthusiast. For the advanced gym guru, train your abs about every other day to build them properly.
  • DON'T GET SMACKED BY SUGAR, STARCH AND SALT
  • IMPLEMENT A VARIETY OF CARDIOVASCULAR EXERCISES. Cardio helps you lose fat.
  • BELIEVE IN YOURSELF. If you believe you can do it, you will do everything necessary in your power to attain that goal. Your mind will help guide your fitness goals and if that goal is to attain great abs, then, provided you do the necessary work, it will happen for you.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is personally my favourite website. This article gives a good look on what we can do to achieve our goal.
Gurkirat S

Should I increase weight lifting every time I work out? - 0 views

www.fitday.com/...our-weight-lifting-weight.html

shared by Gurkirat S on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      This is perfect, it's totally, it answers my question. So, yes I should increase weight lifting weight but it all depends on my capability, of how far I am able to push myself. So, the 4 main things to do is, first to stop over-training, switch it up, add some extra fuel and balance your routine.  
  • It is common to want to increase your weight lifting weight. Stepping up to the next level depends on several factors, primarily your routine and your capability. Below are some suggestions on how to enhance your workout. Keep in mind that if you intend to increase your weight lifting weight you will be susceptible to gaining bulk and strength as opposed to sculpted toning and increased flexibility.
  • 1. Stop Over-training You may think you are doing your body good by lifting five to six days per week, but when specific muscle groups are being over worked, you will have a difficult time increasing your lifting weight. If you have "hit the wall" and cannot go any further, this would be the time to check your routine. By cutting back on exercises that may be working certain muscles too hard, you may be able to increase your weight, and best of all, your strength. Try these tips each time you cannot advance to more weight. Choose a muscle group that you workout two or more times per week. Cut back to one time, for two weeks. Increase your weight.
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  • 2. Switch It Up Doing the same exercise, on the same day, at the same time will bore your muscles just as much as it is probably boring you. Jolt your body’s expectations by completely changing your lifting schedule. If you do chest work on a specific day choose another day to do that exercise. You may want to switch it up every week. After doing this for about four weeks, slowly increase your weight. You should see an improvement. in addition, watch your form. Compromised form can also impede increasing your weightlifting weight.
  • 3. Add Some Extra Fuel There is a reason why so many weightlifters consume formulated shakes, bars and supplements. Whether it is protein, amino acids or a multivitamin, these products can enhance power and strength. The only way to find out what is best for you is by trial and error. Start with a good protein shake and take note of any improved capability when increasing your weightlifting weight. If it works, then continue using it. If it does not work then try another formula. Speak to your doctor before attempting any muscle building program. Certain formulas can affect people in different ways.
  • 4. Balance Your Routine If your routine favors specific muscle groups over others, increasing weightlifting weight will always be a challenge. For example, when the biceps are at their peak and the triceps are trying to catch up, not only will your balance be compromised but you will also risk potential injury. Understanding your muscles and how they work will do wonders for your workout. Look up images and descriptions of the musculoskeletal anatomy and take note of the intricate levels of muscle tissue. Becoming familiar with muscle actions will create a picture in your head during your workout that will remind you of a properly balanced routine. When the muscles are within the same power capability, then you should be able to increase your weightlifting weight accordingly.
  • Gurkirat S on 09 Jan 12
     
    Should I  increase weight lifting every time I work out?
Gurkirat S

Weight Lifting (Resistance Training) Types, Programs, Tips and Benefits on MedicineNet.com - 0 views

www.medicinenet.com/...article.htm

exercise fitness weightlifting

shared by Gurkirat S on 09 Jan 12 - Cached
    • Gurkirat S
      Gurkirat S on 10 Jan 12
       
      Resistance exercise is any exercise where muscles contract against an external resistance with the objective of increasing strength, tone, mass, and/or muscular endurance. The resistance can come from dumbbells, weight machines etc. So, increasing the weight lifting willl depend on what your focus is on.
Wasif H

Bodybuilding.com - Carbohydrate Typing: How To Use Carbs To Optimize Athlete Performance! - 0 views

www.bodybuilding.com/...carbs_optimize_performance.htm

bodybuilding com carbohydrate typing how to carbs athlete performance

shared by Wasif H on 06 Jan 12 - No Cached
  • We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e
  • In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.
    • Wasif H
      Wasif H on 08 Jan 12
       
      this site had a lot of scientific knowledge about carbohydrates. I found it quite interesting that so much is involved for this .
Wasif H

How To Get Ripped Abs & Pecs At A Young Age | LIVESTRONG.COM - 0 views

www.livestrong.com/...ripped-abs-pecs-at-a-young-age

program training abs tips protein definition muscle young age moderate

shared by Wasif H on 05 Jan 12 - No Cached
  • Work your abdominals two to three days per week. Include exercises that stimulate every angle of the midsection. Perform crunches, leg raises, oblique crunches, Russian twists and v-ups for three sets of 20 repetitions.
  • f you want to build six-pack abs and a chiseled chest, start strength training. Resistance training at a young age has several health benefits like stronger bones, increased metabolism and improved self-esteem, according to MayoClinic.com. When strength training as a youth, it is important to pay close attention to proper form to prevent injury. Perform strength-training workouts to target your abs and chest to gain lean muscle and increase definition.
  • Step 1
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  • Train your pectoral muscles twice per week. Include exercises like decline pushups, incline chest press, bench press and chest flys for three sets of 12 to 15 repetitions. Lift with light to moderate resistance to avoid placing too much strain on growing tendons and cartilage. Don't compromise form in an attempt to lift too heavy
    • Wasif H
      Wasif H on 08 Jan 12
       
      info for this source is quite vague
Aninder S

The Body Blog: Quick - 0 views

The Body Blog: Quick and Efficient Exercises : CollegeCandy: Here's another few really good tips for staying in shape and not having to spend much time on it either. This article describes four ac...

started by Aninder S on 08 Jan 12 no follow-up yet
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