Ab workout training program

December 30, 2008 By Leave a Comment

What is the best types of ab exercises to really the get your excess tummy fat to turn into muscle, today it seems everyone is after a push button to press that will achieve anything they desire without the need to work for it, a totally wrong and misguided approach to the main problem, its usually called an Ab Workout for a reason it takes work to get what you want.

I really have found only 2 types of actual exercise directly for the abs that give any sort of aid in getting the results you desire and that is Sit Ups and that is using an Ab Roller and I like this exerciser because it also helps to strengthen the lower back although results obviously vary from person to person and the amount of controlled effort put into the sets

Also use of a Power Wheel is a very good and demanding exercise indeed where your feet are strapped in like riding a bike, except that this is a single wheel device with pedals on the side the exercises suggested with this exerciser will not only give your abs the ultimate abdominal workout but will build a lot of core strength as well due to you having to tension and balance your body whilst working out with it

The above techniques should only be part of your training as the most beneficial methods for losing body fat will come from your regular gym workout combined of course with a sensible and nutritious diet built in. Here is a list of good exercises both for your strength training exercises but also to start losing unwanted body fat with

1/ Deadlifts

2/ Hill Sprints (obviously outside of gym)

3/ Pulling and Pressing exercises (ex: rowing machine)

4/ exercise bike

5/ floor Cardio Exercises (ex: lunges, burpees, flipping punchbag over and over etc)

6/ Clean and Press

Combining the above exercises will give your body a fuller workout and be more beneficial than just using targeted ab related work outs, it will also target your core strength and encompass your overall body flexibility with considerable gains in strength to all other areas of your body, the secret if there is one, is to be focused and consistent with All of your workouts.

Filed Under: fitness and cardio strength training, Strength Training Tagged With: , ,

Fitness and Cardio Strength Training

December 27, 2008 By Leave a Comment

There are several exercises you can do here to build up a little cardio insurance for your fitness and strength training, first one that comes to mind is the “Burpee” You stand up straight then put your hands on the floor push your legs back full length then back to stooping position and stand up straight again, repeat this 8 to 10 times for about 3 sets and it will get your heart beating faster.

Another obvious cardio exercise is the good old skipping rope Why not invest in a good quality one and start putting it to use, it will serve you well as a way of building stamina and cardio fitness for years to come Lets face it is a tool that boxers use a lot and they have to be really fit don’t they so don’t sell yourself short and dismiss it out of hand.

Running is another obvious cardio exercise that millions use everyday as they pound the streets of any town or city worldwide The only thing that bothers me about this is you can really be adding up a real problem with your joints later in life and its not very nice I know I have had some experience of this, So here is a very credible alternative that works very well.

Find a grass bank that has say a 45 degree hill that stretches for about 200 yards or so and check there are no rabbit holes or the like you can twist your ankles on Start at the bottom and get down like you are in a race, then you are off and sprint up the hill all of the 200 yards or so then walk back slowly to the start

Breathe in and out normally as you do so, then do it again. Please note if you have to start with 50 Yards that’s fine too If you do this 3 or 4 times each time you do this exercise twice a week should do it, after a couple of months you should see good results

You will feel a major difference in the way your cardiovascular system is working and feeling as well as your ability to perform tasks with renewed stamina and endurance.

If you have not exercised for a long time maybe a  checkup at your doctors is in order, better to be safe, the point here is getting you stronger and feeling really Great.

Another great help when doing cardio strenght training, is doing all your exercises while wearing a weighted vest.  It gives you a harder workout, which will help you to maximize your efforts.  If you would like to get one, take a look here.

Filed Under: bodyweight training, fitness and cardio strength training, Strength Training, Strength Training Exercises Tagged With: ,

BodyWeight Training timed hanging exercise

December 23, 2008 By Leave a Comment

This exercise is the one I usually find most people think is easy and they are really surprised when they try that they cannot hold it for more than a few seconds if that, whether that is due to putting on a few pounds having a weak grip or indeed like most of us Both!

If you are lucky enough to have access to a horizontal bar somewhere where you can start to hang from then start by trying to hold on for 10 seconds then let go and repeat 3 times You will be giving yours hands, wrists, forearms and even your back a real blast. Please note though if you did the handstand strength training exercises I told you about it will help you greatly here with your bodyweight training

Start concentrating at building this exercise up and it will pay dividends for you, maybe at a later date you can (safely) set up a horizontal type ladder and just using your hands go from rung to rung underneath it You will be using all your bodyweight as resistance when you can do this that’s another thing to congratulate yourself about

Consider trying to do pull-ups on the bar as well even 1 good rep for 3 sets is better than none and you will build up your bodyweight training nicely

Horizontal Pull Ups

This exercise is another real good one to have in your routine basically you are in the press up position but upside down hanging from a bar of some sort, also note that the wider the grip you have while doing this exercise the harder it is and will really make you work.

Also you keep your body straight while performing this pull up and tension your abs as well as keeping your legs straight and placed on some sort platform about 8 to 12 inches tall or so. Pull yourself up to the bar and down again In a controlled manner for 3 sets of say 7 to 10 reps.

You can also vary this bodyweight training exercise as well by changing your grip on the bar from wide grip to narrow grip  and if you can do it try one or two pullups with your grip the other way around do not pull yourself up in any form of sudden exploding movement do it in a controlled movement.

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Strengthening Exercises HandStand Advanced

December 20, 2008 By Leave a Comment

Go back to the wall but this time you will be facing the wall, place your hands down then get yourself in the handstand position the best you can, like I said you should be facing the wall for this exercise. Once there from the straight up or near enough handstand position start walking your hands out from the wall say 3 or 4 small paces then back again do this 2 or 3 times.

Or whatever you can do again do 3 sets of this so pace yourself and concentrate on doing the moves correctly do this for a month and really build this up and do it say 2 times a week because you will be doing other things as well so don’t overdo any of these strengthening exercises

Then do this same exercise but when you have nearly walked back to the wall say 1 pace out or so open your legs wider on the wall and see if you can take your weight on one hand for a few seconds then the other one do this for another month and you will build up this exercise as well.

As a welcome diversion to all these strengthening  exercises you can after building this exercise group up a bit see if you can start walking sideways along the wall in the handstand position and back using both the back and then front facing the wall positions Of course your ultimate goal here after a few months of building a solid foundation is to build your strength training exercises up to the point where you can start doing hand stand push ups

When you have achieved this there is still things to make it harder but you will have reached a major milestone in your quest for real strength, dont forget to have a bottle of water handy so you can sip from it when you are working out if that does not cause any sort of repeating in your stomach and a sickly feeling because you are training “upside down” so be careful here and experiment the best way for You to take in some water

Another useful tip is to keep a record in a book of your progress through all the strengthening exercises you do, a few months down the road you will be able to see how much progress you have made .

Filed Under: Strength Training, Strength Training Exercises Tagged With:

Strength Workout using HandStands

December 16, 2008 By Leave a Comment

Timed handstands are another really overlooked way of getting your body set up to increase its strength significantly, lets face it if its good enough for gymnasts and look how strong they are !Especially the guys on the rope ring routines in the air, Amazing. Start out with this good strength workout exercise by simply finding a open stretch of wall (if indoors take your shoes off)

Then place your hands on the floor and practice gently pushing up into the basic handstand position, if you are not used to doing this spend a few days just doing this Just placing hands down and gently flipping up into the basic handstand position and down again After a few days doing this place your hands down and flip up gently into position This is a great strength workout.

Then hold this position for say 20 to 30 seconds or whatever you can do but remember I want you to do this 3 times per session, so 3 times 20 seconds is better than 40 30 and 10 try to hold for the same amount of time for each rep

After a few sessions of doing this you will find that you can do longer timed holds with this and maybe progress to being able to hold the 3 sets for 1 or 2 minutesYou will be building up nicely so here is another challenge for you to try and build up on as well but still keep doing the timed holds ok .

Do a set of Timed holds against the wall then do a set of Pushups in the normal shoulders width apart legs straight behind you and holding your abs in tightly, you will build up to where you can do a timed handstand set combined with a pushup set of 6 to 10 and do this for for 3 sets for a while again if you can only do 2 to 6 pressups that is absolutely fine.

You will build this up to where you can do the double sets quite comfortably and you will start to see noticeable results in a few short weeks if you keep up doing the work, always remember it is no good starting this and expect to see results if you let it go and only train once a month, three times a week with a days rest in between will do just fine and also eating the right diet will help tremendously with your strength workout

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Build Strength with Press Ups

December 13, 2008 By Leave a Comment

Press Ups really are a very good exercise to start building some basic strength in your hands, wrists,
arms, shoulders, back and chest and should not be overlooked, Otherwise you will miss out on a very important building block toward your goal of getting stronger. Here are a few variations you can start using to build up with.

Get down in the basic press up position with your hands about shoulders width apart, keeping your feet together, body straight and tensioning your stomach muscles Lower yourself down as far as you can in a controlled manner and push back up to the original starting position and repeat aiming for 3 sets of between 10 and 20 Reps.

Variations you can also try with the press up exercises will hit your muscles from different angles and will surprise you even if you are very good at the basic exercise,

1/ Instead of placing your hands down shoulders width apart, place Them directly under your chest on the floor, place your thumbs together and with the fingers next to them make a triangle shape And start doing the exercise this way

2/ Go back to the first hand position but have your feet placed upon dining chair, this has the effect    of adding more weight to press with.

3/ Next you can try this variation, stand against a wall and place Your hands shoulder width apart on the floor about 2 feet or so In front of you then try a controlled Lowering and raising of your body doing a push up as a precaution with all these exercises I Would place a pillow underneath in case your arms give out Trying these exercises for the first time. Aim for 3 sets of 10 reps

4/ I have added this last option in case you find press ups a real Challenge, please do not get upset if you cannot do them here is a Way to build up to them And remember you will be good at a Strength training exercises other people find hard to do… ok

Do the basic press up as described in number 1 but instead of Holding your legs out straight do the press up while you are Kneeling but place your hands in the same position and press with practice you will soon be doing the press up with your legs outstretched behind you.

Filed Under: Strength Training, Strength Training Exercises Tagged With: ,

Strength Training with Your Body Weight

December 9, 2008 By Leave a Comment

One of the biggest traps we can fall into when beginning strength training exercises, is to try and do too much too quickly, which usually results in the new person getting some sort of injury and never really coming back and learning from their mistake. Lets be honest we have all been there. urnqyztb34

Enthousiasm and drive is very good but lets get your strength training exercises right for your abilities right now and then you can progress and get stronger correctly. In my opinion one of the best ways to start is to use your own bodyweight to do exercises that will stand you in good stead all through your strength training.

Whether you train at home or your favourite gym, they will become a very good way to “Warm Up” and “Warm Down” so take the time to learn them. Another good thing about them is doing this can prevent niggling injuries from occurring. So what is a Good  strength training exercises to start with  ?

Bodyweight Squats

Lets get underway by starting with bodyweight squats and lets make no mistake about it you will find these a challenge if you are not used to doing focused leg exercises, First it would be ideal if you can get behind an armchair or settee so you can learn to keep your balance as you do this exercise, right now stand with your feet about shoulders width apart and bend your legs slightly keeping your back as straight as you can during the whole movement, look straight ahead and hold your arms out in front of you palms facing down then bring your arms back toward you twisting them and making a fist ending up at your side with palm (inside fist) facing upwards, at the same time lower yourself as far down as you can with your legs in a controlled manner then come back up and repeat 10 to 20 times and doing 3 sets Maximum. You now know why I recommended the back of a chair, its there until you get the feel of the balance you need to do this strength training exercise, Really concentrate  and Keep at it !

If you want to get your exercises more extreme you should try doing them while wearing a weighted vest.  They will really maximize your workouts.  Find out where you can get one right here!

 

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