Posts tagged dumbbell squats
Rowing Workout For Instant Fat Loss and Conditioning
Feb 5th
If you want to lose weight and burn fat fast while increasing your anaerobic, aerobics and overall endurance but you're sick and tired of running all the time then you're going to love this article about rowing.
Yesterday I did one more of my rowing exercises on the rowing machine at the fitness center and boy did it kick my ass " ONCE MORE! This article will train you all about rowing for exercise, why you have to do it, and the highly effective way to perform rowing to burn fat automatically
What's Rowing?
Rowing is a physical exercise where you get on a machine with a handle affixed to a cable of some type and you put your feet in loops. You later row by pulling the cable backwards towards your chest as you shove with through your heels (resembling squat movement). The seat you sit on moves rearwards in that case you can push yourself away.
Why Should You Row?
When most people think of cardio training they only think of running. Running is great and all, but I get sick of it after a short while. I absolutely cant stand long slow steady state cardio anyways, and any time I run I do sprint interval training.
But rowing is a great exercise because it is more upper body dominant, and will give you a break from traditional cardio exercises like running, bicycling, etc.
Its one of the few cardio exercises too that reaches all the main muscle groups, counting quads, biceps, triceps, lats, glutes and abs.
Its awesome for your cardiovascular training, and you can perform interval training on it without difficulty for the reason that you can adjust both the resistance level of the row, and you can adjust your speed with no trouble (like on a bicycle).
In What Way Do You Need To Row For Supreme Fat Loss?
Here's the training I did yesterday and the one you have to give it a go if you're in good shape and want to nuke some body fat off swiftly. It only takes FIVE to SIX minutes, but I assure you you'll know you had an awesome workout!
Here's exactly how to perform it:
* Row at a steady pace for 1-2 minutes to warm up
* Work Interval: At the minute mark Row as powerful and promptly as you can for 20 seconds
* Rest Interval: Row at your warm up time for 10 seconds
* Do again your work/rest interval 8 more times
* You're through!
Now's the time to get up, tell your heart its NOT going to break through your chest and if necessary, you may have to puke. By round 6, 7 and 8 you're going to REALLY be winded and think you cant keep going (this is if you're really rowing as hard and fast as you can during your work intervals)
But keep it up " you wont be going that fast in your last couple rounds but the important part is Intensity of effort meaning you are TRYING to row as fast and as hard as you can (even if you can only manage a medium speed).
Whats So Great About This Workout?
This is the renowned tabata system. Researchers realized that folks who enjoyed the routine five days a week for six weeks enhanced their highest aerobic capacity by 14% AND ALSO, they also developed anaerobic capacity by 28%.
Whats more, scientists noticed the people following the tabata protocol burned 9 TIMES MORE FAT than a group that exercised for an hour a day (doing steady-state aerobics). And your metabolism stays revved up and burns more fat for up to 48 hours after the Tabata protocol.
When Do You Have To Execute This Workout?
Check it out on your rest days. You can move between a cardio workout of sprints and a cardio workout this way with rowing to keep your body from adapting and for variety in your cardio routines. If you're keeping an eye on the DoubleYourGains 3-5 program you'll have 2-3 rest days each week. You could do this rowing routine on a single rest day and a different cardio routine on the other to keep it innovative or just do this routine on both days, its your pick.
You'll get a better feel for how frequently you can do this routine and still restore your health once you've done it a few times. So get out there and try it now!
Why Building Strength Should Be Your Primary Goal
Dec 27th
If you are wondering why I deal with strength training seriously and think you should too therefore this article will tell you why.
Read this article right now to learn several good reasons why I think building strength should be your main goal (even though you just want to build bigger, more robust muscles and melt away loads of fat)...
1. Strength Training Is More Functional:
Ever needed to lift a bit heavy? Move furnishings? Pick your girlfriend up and pin her against the wall for a scorching make out session? All those things required strength, not necessarily muscle size.
In fact, sometimes having excess muscle is not useful - it weighs more so if you have to run or walk long distances takes more calories to maintain, meaning you have to eat more
2. Building Strength Takes a Lesser Amount Of Time:
Most professional bodybuilders spend up to 6 days in the gym and some even do twice a day workouts. If you're like me (or most people) then lifting weights isn't your full-time job.
You can become super strong training 3-4 days a week, and spend no more than 20-30 minutes in the gym each time - DoubleYourGains' 3-5 Program takes 30mins/3x week. That means you could be spending 2 hours in the gym vs. 12. It doesn't take long to develop strength.
3. Building Strength Is Encouraging:
Nearly all people don't have any goals when they go to the gym, they think "I want to look better" but that's uncertain and undetermined. Knowing you want to add 5lbs to your deadlift each time you set foot in the gym though is VERY motivating.
Besides, seeing the weights build and observing how far you've improved over the course of time is extremely encouraging and makes you want to keep returning to the gym.
4. Strength Makes It Simpler To Increase Volume:
Most bodybuilders today don't understand that guys like Arnold and bodybuilders from his day all did powerlifting routines early in their careers to build high starting levels of strength and power.
They had a exceptional "dense" look to their physiques from all this heavy weight training. And were able to make use of heavier weights when it came to doing outdated bodybuilding style set/rep schemes - so it was much easier for these strong lifters to build muscle.
5. Better For Well-being:
There's been loads of modern research that shows strength training helps to stop age related diseases and worsening diseases.
To sum up: Losing muscle mass is an expected upshot of aging, but strength training in particular will tell your body to "hold on" to muscle mass as it needs it to continue lifting weighty stuff.
Besides, your bones will grow stronger too to support your framework of muscle mass.
6. Builds Up Self-Confidence
There's nothing better than KNOWING you can lift a heavy weight off the floor or press a heavy weight up on top of your head. Or knowing that you have the strength to pull yourself up and over a wall up and over the edge of a cliff and things like that.
Knowing you are as strong as you look is a major confidence booster.
7. Strength Training Is Better For Sports
Strength is the source for all other physical qualities. Boosting your strength enhances your power, explosiveness, speed, agility, endurance, and the like.
Plus, a lot of sports - especially martial arts - require athletes to have high relative strength. They need to be very strong for their size because they have to stay within a certain weight class.
There's nothing worse than putting on 20 MORE pounds of muscle you have to carry down the field, or move around the ring to avoid getting knocked out - and that 20 pounds of muscle is doing you no good.
8. Strength Training Is Excellent For Females
Nearly all women don't want to be like the hulk. They don't want to gain 20 pounds of muscle. They just want to get "toned". As I mentioned earlier, strength training is the greatest way to get the toned look.
So if you're a lass you can become strong very fast and uplift your health and quality of life without taking away from your feminineness in the least.
Achieve All Your Goals With These 3 Simple Steps
Dec 19th
Did you know that the day after labor day and January 2 are two of the biggest days of the year where people set goals?
It's right.
Actually, around this time of year you're most likely going to start dwelling on how you want your life to be like when January comes around. You might get under way setting some goals. You may perhaps want to build bigger, more robust muscles lose weight or get stronger. Doesn't matter what you're goal is really
I'm going to share with you 3 simple steps to achieve all your goals (fitness and otherwise):
Step #1 - A Specific Idea Of Your Goal
This is simply picturing what you want your life to be like when you achieve your goal. Form a mental picture of yourself achieving your goal and living it and make it as vivid as possible in your mind. For a good book on how to do this you should check out Maxwell Maltz's New Psycho-Cybernetics.
Next you are to stay hopeful, whatever happens, and HAVE CONFIDENCE that you will reach your goal(s).
Here's a quick visualization tip. I'll use the example of wanting to get stronger and lifting more weight for your next exercise routine
1. Take a deep breath, relax and close your eyes
2. Think about the last time you successfully lifted a weight
3. Be aware of all the feeling - the pleasure, the achievement, the fulfillment
4. When your performing this correctly you will be laughing at your success
5. Picture yourself acting out your next lift with success and FEEL those same emotions
6. Go perform your lift!
This is the approach the athletic champs imagine for success. Also you can utilize the same process on virtually any goal: becoming stronger, watching your weight, refraining from smoking, making money, whatever...
Step #2 - A Plan To Succeed
When you have a vibrant imagination of what you want to accomplish, you need a plan in order to make it. And it's as effortless as recalling the objective while following the plan. As George Foreman said regarding success it comes down to "Plan Your Work and Work Your Plan".
It was effective for Georgey and I expect it will be successful for you too.
Step #3 - Individuals To Keep You Responsible
This is frequently an ignored step. You certainly need some people in your life to keep you responsible. I hear as much as diets go that Weight Watchers is most efficient at getting people to count the calories since every week you have to inform a new person how much weight you've lost. And if you don't well you don't want to be the guy who didn't lose weight right?
