Want Total Fitness and Fat Loss? Try Cross Training

Want Total Fitness and Fat Loss? Try Cross Training

Hello,


When people think of fitness and fat they usually don't think of these things correctly. Especially the fat part of the equation.
You can have your weight just about perfect for your height, but that doesn't mean you are fit and not fat. It is the fat content
of your weight that decides that. You might have 20% body fat and less muscle. This means you are overweight.
 I will tell you how cross training can reverse those numbers.

Now, some fat is needed for your body. It protects vital organs, insulation for you when it is cold out, and can be burned
 by your body for energy when needed. So, a bit of fat is good. An excess amount of fat is very bad and can lead to many problems.
 Excess fat has been linked to diabetes (along with a bad diet), gout, high blood pressure, gallbladder issues, and worst of all,
 coronary artery disease and clogged arteries. This will lead to a major heart attack down the road.

One way to avoid excess fat is with a good diet, of course. Plenty of raw fruits and lean meats, such as chicken, turkey, fish,
 and lower fat content beef. You need the calories, in your diet, to burn for energy. As you get older you need a lesser amount
 of calories to function unless you are cross training or working out a lot. A rule of thumb is for every 3500 calories you take in,
 unless you burn it off, is worth a pound of fat. A Big Mac is almost a thousand calories. It won't take long to go way past 3500.

 The only way to keep those pounds off is either to eat like a bird or exercise and workout to burn them. The more exercise,
the more you can eat what you like. Exercise does not have to be this hard, painful, and sweaty experience. If you workout
this way, you will not keep it up. It won't be fun and you will quit.

 The answer to this exercise issue is cross training. It help keep exercise time fresh and not boring. It keeps you interested
and having fun. You add some cross training exercises to your normal workout to keep it a bit diverse and fresh. If you are a lifter,
cross training will help save on your muscles and possible muscle damage or injury by having you do something
different and fun besides lifting weights.

The 3 most common cross training activities that people choose are swimming,brisk walking or jogging, and bicycling.
I choose bike riding because I enjoy it, I can cover and see a lot of new territory, and it is low impact on the knee joints.
To start, whatever one or ones you choose, you start at a certain distance and then extend that out as you get in better shape.

Cross training, like cardio training, builds up your endurance, your lungs, works your heart and makes it stronger,
keeps the cholesterol out of your arteries, and it burns tons of calories.

After I ride, I treat myself to an ice cream or a couple of beers. I don't worry about the calories. Here are the 3 main benefits of cross training:

1. Increases your endurance,beneficial to your heart and lungs and arteries. It is also said that it increases your relaxation level lowering blood pressure too.

2. The muscles you do use depending on the form of cross training you do, strengthens them also. Gives you more definition of your muscles and helps you to lose fat and get leaner.

3. All the different methods of cross training are very low impact on your joints. They will cause very little if any aches, pains, or injuries.

In conclusion,cross training has so many benefits and no drawbacks at all. I incorporated it into my exercise routine and enjoy it quite a bit. I think you would also. I hope you include this in
your fitness workouts!

Thanks For Reading,
Scott

Working Out The Wrong Way? It Can Be Done!

Hello,

Yes, it is true, you can work out the wrong way! When you do this, it really slows any progress you might be making.
There are beneficial ways to workout, and there are dead wrong ways. I am going to let you in on some right ways for
certain muscle groups. Working out properly is a continual learning adventure. Embrace it.

1.There seems to be some misconceptions about cardio training versus weight lifting or bodybuilding. cardio training
does NOT work against any chance of building muscle. One thing cardio does very well is help you rebound and rebuild
the muscle you tore down weightlifting by carrying a lot more oxygen and vital nutrients in your blood to those muscle tissues.
The rebuild far faster. Weight training alone will not help much with your cardio vascular system. Don't forget the cardio part of your workout.

2. Getting maximum growth for your arm muscles, triceps and biceps, is usually another muscle group that is not
worked on properly. Most guys that are trying to build the arms up, way over train them. The arm muscles, compared
to some other muscle groups, are not that big. Not compared to the legs, back, chest, etc. so they do not need the massive
amounts of training effort that go into them by most men. Over training them will just stunt the growth. With the arm muscles,
 less is more. Save the hard training for the bigger muscles.

3. Do not take any fitness advice from a person or trainer that is saying that it is good to enhance your workouts
with drugs. It is not good. You should know that. Natural body building will always be the best and safest route.
Dovetailing with this is all the supplements out there that supposedly increase your muscles faster. Stick with
good nutrition and basic supplements like vitamins, protein, and possibly creatine. All of those ads you see for
supplements in the fitness magazines are there because they paid a ton of money to have them there,
not because they work, which leads me to number 4.

4. If you read a lot of weightlifting magazines and such, bear in mind, they take a lot of money from the
advertisers for their ads. It doesn't mean they endorse the products being advertised. You might be being
led astray as to how well something works. Also, a lot of the articles that are supposedly written by a well
known bodybuilder are sometimes just using their name with permission. They aren't really written by the
bodybuilder themselves. This can cause people to try some of the workouts thinking they are great and
they really are not good at all.

5. Your focus should always be on getting stronger. Start lifting smaller amounts and keep working your way up.
A strength training program is a bit different than a bodybuilding program. It is a bit more than I care to get into right now.
If you are working out at a gym, consult the trainers there about a strength program. The muscles will grow naturally
from there. if you try to just lift lift lift, as much as you can, it won't work out well for you building muscle. In fact it may even hurt you.

There are 5 tips that I hope will open your eyes a bit and help you out. There are a few great bodybuilding programs and
weight loss programs online that have been around and tried and trusted for years. If you work out at home, I suggest
you do your research and get one and try it out instead of all the articles in muscle building magazines or listening to
muscle builders that try and get you on steroids or something else in the drug family.

Thanks For Reading,
Scott

Get Your Lower Back Strong! Don't make It A Problem

Is Your Lower Back Strong or a Problem?

Hello,

In men's fitness workouts, it is easy to concentrate on big muscle groups and muscles that impress the women
and give you a ripped body. The lower back is all but ignored. Ignore it at your own risk. Lower back problems
can happen to even the world class bodybuilders and will knock you down off your feet and your workout routine in no time.

Stretching and some exercises can help keep your back loose and flexible but this won't necessarily keep
you away from having lower back pain. The spine controls the lower back. There are muscles that support the
spine and these are the muscles that need to be strengthened. Not many people know this. Leading spine
doctors are very aware of this and here is what they would like people to do.

They say that you need to train your spinal muscles to have endurance, so to speak. To make them strong
for any activity including sitting for long periods. Sitting is a stress on your lower back also. With lack of
strength and endurance in your spinal support muscles comes poor posture which increases stress on
your spinal vertebrae which will then lead to lower back pain no matter what activity you are doing.
What you need to do is increase the strength and endurance of your deep back muscles and spinal muscles.
Here is some ways to do it.

These are very simple and very effective. I had a lower back problem once and finding out about these
minor exercises and adjustments made all the difference in the world. If you sit for long periods at your job
or at home, change the way you sit frequently. Lean your chair back, elevate your legs and feet, raise and
lower the height of your desk chair, and always keep good posture while sitting. You can stand up frequently
while sitting. Go to the little boys room, walk around a bit, stand while talking on your phone, etc.
When standing, reach for the sky like you are being held at gunpoint. Stretch it out. Do this every time you stand after sitting.

The above was for office or home, this part is for when you are working out or in the gym. Keep your back stiff.
Do not always try to stretch it out to it's limit so you are totally flexible. Stretching to the limit of your back can
cause major disc problems. You can easily herniate a disc doing this. Keep your back in good posture which is
slightly arched in the lower back, even when lifting. You strengthen your deeper back muscles and can't hurt your
spine or discs by keeping this posture.

Keeping the good posture throughout your workouts and your day are key here. As you see above, it is more
about keeping this deeper back and spine muscles aligned properly and getting them some minor work.
Breathe normal during any of these exercises. Deep and slow inhales and exhales. There is more research
you can do that will uncover, I am sure, other ways to keep your lower back fit. This is a good start to never
having a lower back injury or pain. The lower back can stop all your workouts fast. It also can make your whole life miserable.

I hope you enjoyed this article and put it to good use.

Thanks For Reading,
Scott

Want To Lift Weights? Here Are 6 Great Reasons!

Want To Lift Weights? Here Are 6 Great Reasons!

Hello,

When I am talking about lifting weights for your health, I am not necessarily talking about being a Mr. Olympia candidate.
That is for the truly dedicated and totally focused on being the biggest and best. We are talking about shaping up, looking defined in
your muscles, and looking good for the ladies possibly. here are some great reasons that you should be lifting weights as part of your fitness routine.

1. Weight lifting not only helps you lose weight and get a bit more ripped, it also helps you to lose more fat from your efforts. Dieters and cardio only men
will lose some muscle as well as fat where a weight lifter will lose only fat. I was definitely not aware of that, were you? I found this out in my research.
You really can't tell when you are losing weight which it is, fat or muscle. Now you know. Now cardio is good combined with weight lifting to keep building muscle.

2. When you lift weights, you tear down your muscles a bit. They will start to rebuild after your workout. That is the basis if
'muscle building. What you don't realize is that to repair the torn down muscle, it takes energy from your body which is translated into
calories. Calories provide the energy so you are burning more calories even after you stop your workout than you would have with just cardio.

3. Another thing I didn't know and I bet you don't either is that besides building muscle when you lift, you also build more bone mass.
 That is something new for me. Strong bones are very important as you get older. Weight training is the way to do it. Who would have thought!

4. Some studies have found that by lifting weights as part of your fitness workout, you also increase your heart health. Your heart
becomes stronger and way more efficient, which in turn can and will lower your blood pressure considerably. So, if you have a blood
pressure problem, weight lifting might solve it totally by the weight and fat loss and the increase in heart health. It is worth a shot after
checking with your Doctor.

5. Believe it or not, some studies show that you will stick to a regular diet when weight training. You eat more proper foods for your
 nutrition which in turn helps you lose weight. It is a mind set. Plus you don't feel as hungry when lifting is a regular routine, therefore you eat less. Strange but true.

6. It has been a proven fact that by adding weight lifting to your fitness workout, and stick to it, that you will live a longer life.
The stronger your body is overall, the happier you are, the less stress you have, and it lowers your risk of cancer and from a stronger heart,
 your risk of strokes. Of course I am not talking about doing weight lifting for 2 months and stopping and figure you will live longer.
Not going to happen. It has to be for life. you can take time off here and there, like a vacation, but you need to go back to it.

I was quite surprised to find out some of these facts. Now there is even more reason to do weight training along with the cardio and stretching exercises.
 I have become a more dedicated weight lifter. I don't want to look like Mr. Atlas. I hate the musclebound look, but I definitely like to be defined and I like
all the benefits I have found will happen as a result. I hope you will see the benefits also and have weight training be a part of your mens fitness workouts.
At least 3 times a week will do it. Until next time, good luck.

Thanks For Reading,
Scott

Golds Home Gym XR55

Motivation In Your Fitness Workouts Is Tough For Some People To Keep Up

Staying Motivated In Your Fitness Workouts Is Tough For Some People

Hello,

I can tell you from experience that staying motivated to do any exercise or fitness routine daily is very hard. You can get bored with
it and say that skipping a day or 2 is nothing,you maybe don't want to get up early that day,etc. Well, skipping is a bad thing and
it will be twice as hard to do it the next day. This isn't to be misconstrued as a cheat day, those are different. So here are some tips
that should help you stay motivated to get that fit body you desire and keep it.

1. You know your exercise routine makes you feel good:

That is what you need to remember. How proud you are of yourself that you did another day or week or whatever. How you feel bette
 and more alive and healthy for doing it. keep this in the front of your mind because it is great motivation to continue.

2. You can take an R&R if necessary:

There are times you will need a day or 2 of rest and to get away from the schedule. You might be sore or hurting a bit or just bored
 or feel ill. Schedule the R&R. Make it part of your plan and then schedule the day you go back to the routine refreshed from your break.
Then stick to the schedule. you can still eat healthy while on this break. It hopefully will invigorate you.

3. Workout with a friend or 2 sometimes:

Getting your workout in at the gym by yourself all the time can get tedious, I admit. Maybe you have a friend that would like
 to join you. It is great to have a workout partner and someone to talk to on breaks. maybe have a little friendly competition
 or a friendly wager on number of reps or weight or something. this will help keep it fresh for you and looking forward to working out.

4. Vary your workout routines:

You shouldn't do the same workouts the same days of the week day after day. For example: arms and shoulders
on Monday, legs and lower body on Tuesday, etc. This would bore even the dullest person. Set up routines weeks in
advance that changes routines from one day to the next. There are always exercise routines you like better than
others so having them on different days keeps it fresh.

5. An Exercise journal is great also:

I mentioned in another article about the importance of keeping a journal of your workouts and progress at least weekly.
This a great motivation tool if you see that maybe you lost 3 pounds this week, can I do better next week? Or maybe my
waist is looking more like a 6 pack this week than last. The girls will love it! I will do better this week. Whatever trips your trigger and
excites you about your gains will motivate you to continue.

6. Maybe a team sport occasionally:

Maybe instead of lifting and cardio, etc. by yourself, you can organize some buddies for a mens basketball night, or tennis night
or even touch football. Whatever team sport will give you a good workout and you enjoy. I enjoy racquetball for one and table tennis
for another. You say table tennis? What kind of workout is that? you haven't played with some of the guys I have. it is a workout.
We get 8 guys and just keep playing round robin where the winner plays until he loses. Great fun and a great workout.

There are 6 ways to keep yourself motivated. There are many ways to do it, but the point is, find some that work for you.
You can miss a day or 2 here and there but don't just quit.You will be happy you stayed the course.

Thanks For Reading,
Scott

Get In Shape With Your Own Home Exercise Equipment!

 Home Exercise Equipment is Crucial To Getting Into Overall Physical Shape


Hello,

   In my previous post I showed you an awesome pair of adjustable dumbbells.
I hope you enjoyed the post and checked them out. They are a great value
right now. The drawback to dumbbells is that they are limited to what areas
of your body they can work. Don't get me wrong, they are extremely useful
for those body areas and well worth the time and money.

   What I purchased a few years ago was a full Bowflex home workout
gym or workout stations. Whichever way you prefer to call them.
The one I bought works out almost everything you want to, and 2 years
later it is still working great and in good shape. I have never had to
replace anything on my machine. Very good quality. Plus you can
add and expand it as you see fit or something new becomes available.

  Since then, of course, Bowflex has improved models that do way wore
than mine for far less money than I spent. These workout machines that are
basically total body, are well worth whatever you pay as long as they are quality.
Add up what you spend on gym memberships, and these machines
are a bargain seeing as how they last a very long time.

   I still use my dumbbells too, but the Bowflex gym really  is the "berries".
I have found the perfect one, I think, and will post it tomorrow.
It is the best combination of stations, quality, can be added too, easily
assembled, and quite a very good price.

  I hope you have been enjoying my posts and are getting some
value from them.

Thanks For Reading,
Scott

  

Get Strong Lean Legs! Here Are 4 Great Exercises

 4 Exercises To Get Strong Lean Legs!

Hello,

  Did you know you burn the most calories when you exercise your legs?
That’s because they’re home to your body’s biggest muscle groups,
so it takes more energy to move them. here are 4 basic exercises  to
help your legs. The first phase of an exercise is done to a slow count of 10 seconds.
 When you reach the most difficult part of the exercise – where gravity and the nature
 of the exercise require peak effort (maximum tension point  or MTP) – hold the
 contraction for two seconds. Then return to the starting point through another
count of 10 seconds. Moving this slowly is so important because it creates an
intense resistance workout.

 1.  Beginner Squat
Squats are one of the best leg exercises known to man… and woman!
They require the full attention of your quads, hams, glutes, and calves
and utilize smaller stabilizer muscles that really sculpt lean legs.
This Beginner Squat is perfect for first-timers. Just be sure you use the
chairs only for balance, not to hold your weight.

Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.
Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees
 over your ankles, through a count of 10 seconds then return to the starting position
 through a count of 10 seconds.

Step 4: Without resting, repeat three times.


2.  Swiss Ball Squat

For some – especially those with weak knees or ankles – squats can be a challenge.
 This exercise, which uses the ball to provide stability and reduce pressure on your
 joints, is the perfect solution. If you don’t own a Swiss ball, just slide down and up t
he wall, minus the ball. Perform this exercise against a blank wall or locked door for
safety.

Step 1: Position yourself in front of the wall (or door) with the ball supporting your lower
 back. Stand with your feet hip-width apart, about 1 foot from the wall. Cross your arms
 in front of your shoulders.

Step 2: Squat down through a count of 10 until you reach a 90-degree angle.
 Return to the starting point through a count of 10 seconds.

Step 4: Without resting, repeat three time


3.   Quadriceps Flex
Quads are a grouping made up of four (quad) muscles, which run along the top
of your upper leg

Step 1: Grasping a chair or other hip-level support, stand with feet shoulder-width
apart.

Step 2: Through a count of 10 seconds, bend your knees as you allow your body
to fall slightly backward, letting your heels come up off the floor.

Step 3: When your knees are near the floor (the MTP for this exercise),
hold and squeeze your quads for 2 seconds.

Step 4: Through another count of 10 seconds, slowly return to the starting point.


4.  Lunge
Much like the squat, the lunge also utilizes all the major muscles of your legs
and buttocks and requires concentration and balance. To avoid injury, make
sure that your front knee stays aligned with your ankles, never crossing over
your toes, and doesn’t bend farther than a 90-degree angle.

Step 1: With your back straight, chest up and abs tight, stand in a lunge position

Step 2: Through a count of 10 seconds, drop your back knee toward the ground.

Step 3: When your knee is about 1 inch off the ground (the MTP for this exercise), hold for 2 second

Step 4: Through a count of 10 seconds, return to starting position. Repeat.

Step 5: Without resting, perform 2 more reps on the other leg, totaling 4 reps

Thanks For Reading,
Scott

Boost Your Calorie Use While Using A Treadmill - Some Great Tips How Here

Some Tips To Boost Your Calorie Use While Using The Treadmill

Wondering what you can do on the treadmill to boost your burn?
Let’s go over four ideas that you can put into practice immediately.

1.  Rather than always focusing on increasing the speed of the treadmill or
alternatively, going longer as you exercise, why not consider adding more incline?
Increasing the elevation is one of the best ways to boost your
 calorie burn while also strengthening all the muscle groups in the lower body.
This elevation will make your calves and glutes work extra hard, giving you
a back view that will get noticed.
Plus, this option is also easier on your joints than pounding away
on the treadmill if you were to run instead

2.  The next way to increase the intensity to burn more calories is to actually add resistance.
While I wouldn’t ever suggest you use hand-held weights (as these can throw you off balance
and lead to injury), wearing a weighted vest, on the other hand, can be an excellent idea.
This will add evenly distributed resistance and you’ll have to work harder with each and
every step that you take.

3.  You can also consider performing your own self-directed intervals. Many people have done
 interval training before where they are going at one all-out pace for a certain period of time and
then resting for another set period of time. This is how intervals are classically structured.
While there’s nothing wrong with this, the problem is it may not push you to your limits.
Instead, try an interval workout where you simply go as long and hard as you can go before
you need to rest. Then rest until you feel ready to go and repeat the process.

4.  Finally, the last way to boost your burn on the treadmill is to actually get off the treadmill itself.
That’s right, try doing one minute of brisk walking, jogging, or running – whichever you prefer based
on your fitness level and then hop off the machine and do a set of push-ups. Then get back on,
 do your minute of cardio and get off again, this time doing walking lunges.

Keep alternating in this manner, each time you get off, doing another resistance based move. This will
help better increase your overall calorie burn for hours after the session is completed thanks
to having all those added exercises in the protocol.

So next time you’re facing another treadmill session, consider these tips. Try one of them and
watch your fat burning soar.

Thanks For Reading,
Scott

Keep Pot Belly and Muffin Top Under Control - An Ab Workout Video For You

Hello,

    I have found that the number 1 complaint people seem to have
about their bodies is their abs or stomach. Pot belly syndrome
is a problem for both men and women, though women call it
muffin top I guess. Trust me people, it gets way harder,
as you age, to keep the belly flat and under control.

   I found this vid on you tube that I think are some great exercises
to keep the old pot belly and muffin top under control.

Keep Motivated,
Scott

A Fitness and Health Motivational Video For You

Hello,

    I find the hardest thing to do with fitness training is to stay motivated.
I am posting this video in hopes it will inspire you, whether you are male,
or female, young or old. It inspires me when I feel my motivation
slip sliding away, so to speak. Check it out.

Thanks For Watching,
Scott

Weight Gain Is A Problem For Me Especially Over The Holidays

Hello,

   Weight gain and physical fitness are technically two different things. You see
pro football players that look like blimps but are actually quite physically fit.
I try to stay somewhat physically fit though it gets harder as I get older. Stretching
is very important as you age because you lose a lot of flexability. The older readers
here will know what I mean and you youngsters will find out if you are lucky.

    Back to weight gain. I love to eat sweets and snacks. Normally I can keep the
weight under control but during the holidays it is eating overload. Every where I
go, peoples houses, at work, etc. there is something good to shove down my throat!
I love it and hate it. I have found that to stress about weight gain, over the holidays,
is a waste of time and can depress you. it is going to happen especially to us
older people. It goes right to my belly. Women, I believe, it goes right to the hips
and caboose. Why not the chest huh?

   My best advice to you all is to enjoy the holidays and all the food. Keep up your
nornal workouts and stretches but understand YOU WILL GAIN WEIGHT AND FAT!
Don't stress about it and get all depressed. After the holiday gluttony is over
just get back to business and lose the extra weight. It will come off naturally after
you stop pigging out and get back to normal eating habits and workouts.

   So, in conclusion, enjoy the holidays totally  and PIG OUT!!!

Thanks For reading,
Scott the Holiday Pig

Get More From Your Fitness Workouts Just make Some Small Adjustments

Get More From Your Fitness Workouts  Just make Some Small Adjustments

Hi There,

   Here a couple of "tweaks" you can make to common exercises
that will help your workout have more value so to speak.

  After you’ve been hitting the gym for a while and have good form down pat,
 it’s time to take a look at what you can be doing to get more from each workout
you do. How you perform the exercises you’re doing is going to have a large
influence on the results that you see and some exercises can be tweaked slightly
to produce superior progress.

Let’s look at a few of these adjustments so you can see how you should go
about doing them in your workout routine.

Single Leg Split Squat

Small Tweak: Pressing up through the heel

Big Results: Greater glute development

  When doing your split squats, rather than thinking of pressing up through the
forefoot, think of pressing up through the heel while leaning backward ever so
slightly. Doing so is going to place more stress on the glute muscles specifically,
really helping you see maximum muscle development.
     Leaning forward can actually put great strain on your lower back joints, so
should be avoided entirely

Bicep Curls

Small Tweak: Turn in at the peak of the contraction

Big Results: Greater definition

   When doing a bicep curl, you can make a small adjustment to the way you
perform it that will make the exercise that much more effective.
Rather than simply curling the weight up keeping the palms upright as normal,
you’ll want to instead curl up and then twist the dumbbell in at the very top.
This small twist will help you reach full muscular contraction with the biceps,
ensuring optimal force development. Really think of shortening the bicep muscle
as you do this for maximum progress.

Leg Press

Small Tweak: Foot placement

Big Results: Better focused results

  Finally, the last tweak is your foot placement when doing the leg press exercise.
How you place your feet here will all depend on the main muscles you want to work.
By placing the feet higher up on the platform, you’ll hit your glutes and hamstrings
to a larger degree while placing them lower on the platform will hit your quads better instead.
Then, if you want to really hit the outer quads and get that ‘quad sweep’ as it’s called
(the outer definition of the quad), you can place the feet low on the platform with the
feet closer together with the toes slightly turned in. You’ll really be feeling it then.

   So there you have a few adjustments that you’ll want to try making next time you head in for a resistance training session. These changes may all seem relatively small, but they
will lead to big results.

Thanks For Reading,
Scott

Bicep Curl

Leg Press