Tag Archives: exercise

5 Ways To Get The Best Use Out Of Your Home Treadmill

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The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won’t use it.

You know the story. It gets delivered, you set it up and enjoy it for a few days…and then it sits…and waits.

A few months down the road, you notice how dusty it has become and how much space it’s taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack.

Never fear. This article will help you make sure that DOESN’T happen.

A treadmill provides the best overall cardiovascular workout & it’s still the number one exercise machine for those who want to lose weight. So it’s an investment in your health that will pay large dividends…if you are prepared to get the maximum benefit from it!

Here are 5 easy ways to get the BEST use from your home treadmill:

#1) Do your research first

Make sure you look at what each treadmill offers you and compare it to your unique needs.

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move?

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.)

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible?

These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it!

#2) Place the treadmill in a ‘happy’ spot.

By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out.

Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated.

#3) Get your exercise arsenal ready BEFORE the treadmill arrives.

Do you like listening to fast music when you exercise? Do you like watching your favorite movies? What about reading magazines? What inspires you to work out and feel your best?

Get these things ready even before your treadmill arrives and you’ll be three-quarters of the way there. Have several workout or favorite CD’s around. Get your favorite movies or shows on tape. Gather your favorite magazines.

By having an ‘exercise’ stash around your treadmill, you’ll be inspired to workout AND you won’t be stuck running around looking for something to do when you want to start exercising.

Again, this may seem simple, but it works. Why do you think gyms have magazines, televisions and CD players handy?

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#4) Make an exercise plan.

Before you start working out, try making a plan, a “roadmap to your rock-hard body” so to speak. By writing down how long and what kind of workout you’ll be doing in week 1, 2, 3, 4 etc, you’ll get yourself psyched up for success.

Remember that every time you workout, you are planting the seeds for the kind of dream body that you want.

By having a plan, you can see just how many seeds you’ve planted (and even how long it will take to start reaping the results!) Have fun with it and you’ll be motivated to achieve your health goals (and get maximum benefits from your treadmill!)

#5) Track your progress

Ok this is related to #4 but it’s more of an ongoing thing. By tracking your progress every day, you get a major sense of accomplishment which snowballs into even greater fat-burning results.

I suggest you have ‘minimum goals’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-30 second intervals.” These are easy to do and you’ll probably go beyond them – which will encourage you even further and heighten your sense of accomplishment.

And of course, you’re also getting maximum benefit from your treadmill!

Those are 5 ways to get best use from your home treadmill. Just remember that even a little bit of preparation will pay off large dividends in the long run.

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2 Simple Steps To Ripped Summertime Muscles

2 Simple Steps To Ripped Summertime Muscles

Summer is on the horizon, and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it’s time for the shirts to come off and to showcase that rock-solid physique they’ve been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle”.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to become more “ripped”.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That’s all there is to it, folks. Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I’ll see you at the beach!

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10 Minute Home Total Body Torture Workout!

10 Minute Home Total Body Torture Workout!

For a home workout to be intense and effective it has to be able to accomplish this with very little equipment and in very little time. That said, you are about to attempt the most intense 10 minute home workout ever…the Total Body Workout Torture!
This scary effective total body torture workout gets practically every muscle group fired up including your abs, shoulders, triceps, chest, legs, glutes, and obliques. By integrating muscles that prefer to work together and allowing them to do just that, this total body home workout can be the most effective workout you can do in very little space with just a single medicine ball.

Don’t have a medicine ball? Then grab a pillows or something! The fact of the matter is this…when it comes to getting in a great workout at home, all you need is 10 minutes, a focused intensity, and the ability to challenge your muscles in ways they aren’t used to. That’s what the  workout is all about.

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When you’re done doing this challenge, then head to http://athleanx.com and get the complete ATHLEAN-X Training System. Created by celebrity trainer Jeff Cavaliere, this 90 day home or gym workout system can get you in the best shape of your life. Build lean, athletic muscle following the same program that elite professional athletes are using. Start your body reconstruXion today.

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2 Steps To Six Pack Abs

First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.
Step 2: Exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.

The cardio you do can be anything: walking, running, biking, swimming….whichever cardio you don’t mind doing so that you’ll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you’re confused as to what exercises to do for each body part, check out out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals
Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement.

It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.

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6 MINUTES TO BIGGER ARMS

6 MINUTES TO BIGGER ARMS

 

Hey guys what’s up, we’re gonna take you through a super fast, killer bi & tri superset to help you get bigger, shredded looking arms. We’ll do 3 rounds, 12 exercises each, and we’ll even add some things in there to make it a little more difficult, or increase the weight a little bit as we go.

Workout Breakdown:
We’re gonna do a buddy system, so while Jonny does Biceps first, I’ll do triceps – and then we’ll swap. Keep a minimal amount of rest. It’s super quick, but you’re going to get a crazy pump out of it.

The first move is dumbbell bicep curls, mimicking a barbell curl. We’re using dumbbells today to get better isolateral movement so that the dominant arm doesn’t take over, and each arm gets the exact same amount of work. Standing up, make sure not to sway backwards to use momentum to get the weight up, and keeping your elbows as stationary as possible, squeeze your biceps to bring the weight up to your shoulders, and slowly and controlled, let it come back down.

Second move of this superset is Bench Dips:

Sitting with your back against the length of the bench, bring your arms up and backwards to rest your hands on the bench and feet out in front of you on the floor.

You should then be able to push your body up, straightening out the arms by squeezing the triceps. Lower yourself back down, and repeat. Keep a bend in your knees if you need to. Add a box to rest your feet on to make it more challenging. You can even add a dumbbell on your lap to add more resistance.

0:47 Round 1 Dumbbell Curls – Jonny

1:06 Round 1 Bench Dips – Henry

1:27 Round 1 Bench Dips – Jonny

1:30 Round 1 Bicep Curls – Henry

3:33 Round 2 Bench Dips – Henry

3:53 Round 2 Bicep Curls – Jonny

4:28 Round 2 Bench Dips – Jonny

4:44 Round 2 Bicep Curls – Henry

6:17 Round 3 Bicep Curls – Jonny

6:31 Round 3 Bench Dips – Henry

7:06 Round 3 Bicep Curls – Henry

7:23 Round 3 Bench Dips – Jonny

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Get Six Pack Abs In 4 Minutes

Get Six Pack Abs In 4 Minutes: Extreme Plank Workout!!

 

Hey guys what’s up, today to walk you through a super fast, super intense plank workouts that will really shred your core. Six Pack Abs In 4 Minutes: Extreme Plank Workout. Now this is a fantastic routine for you guys at home to do right from the comforts of your own living room if you’d like because it requires no equipment.

If you want six pack abs fast, I recommend hitting this routine 3x a week. For best results, complete this routine first thing in the morning before you eat breakfast. This will wake up your body’s metabolism and trigger your body to go into fat-burning mode immediately. So if you commit to completing this workout 3x weekly, first thing in the morning, you can definitely start seeing your midsection transform in just a couple weeks – That’s why I call this the “4 minute six pack” routine!


Workout Breakdown:

30 seconds of the following exercises:
*Knee to elbow planks
*Plank jacks
*Alternating side plank holds
*Plank up-downs

1:12 – Knee to elbow planks

1:44 – Plank jacks

2:13 – Side plank holds

2:44 – Plank up-downs

3:32 – Round 2

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