body

Change Up Workout Routines To Lose Weight and Gain muscle

Your body is an incredible thing. It changes food into energy and raw building materials for your body. It regularly repairs itself. It enables you to do amazing things.

This amazing ability does bring some problems. The body’s ability to adapt makes losing weight difficult. Your body learns how to burn less energy when you use the same exercises.

The same concepts apply to gaining muscle. Your body will strain less as you perform the same activities. This results in smaller gains.

Bootcamp Workouts – Good Use To Mix Things Up

by Rob Denny Leave a Comment

Bootcamp Workouts – Good Use To Mix Things Up

Whether you are going to a gym to lift or working out in your garage, everyone likes to (and your body needs to) take a break from weight lifting. I wrote an article about resting your body for a week after a 4-6 week intense training effort but what if you just don’t feel like going back to weight lifting. It happens, so I’m told. For me, I’ve started my day off going to the gym 3 days a week to lift for so long I wouldn’t know what else to do with myself. But for those of you that are feeling burnt out, here is an intense but fun way to keep motivated. Many cities offer classes for bootcamp workouts but you don’t need to spend extra $. Some things you should know before starting-

• Bootcamp workouts can be done 3 days per week.
• You can use a bootcamp workouts each time, or you can pick 3-4 workouts and rotate
through them over the course of 4 weeks for targeted results.
• All exercises should be done at a controlled pace unless specified.
• All exercises are done for time rather than repetitions because of the differences in fitness levels across campers.
• If you need to make the workouts easier, simply reduce the number of times you go through a circuit (i.e. only go through a circuit once rather than twice) and take MORE REST between exercises and circuits.
• Be conservative. Focus on perfect exercise form.
• Each workout starts with a warm-up. Do NOT skip the warm-up.
• Finish each workout with stretching for the tight muscle groups.

Find A Sport You Love To Get In Shape

by Rob Denny Leave a Comment

Find a sport to play for fun and fitness

What I am going to suggest here is that you find a sport to play. It’s never too late to start a new sport, or go back to an old one (as long as it’s not softball or bowling, please! Not a sport, fun to pound a few beers with the boys though). I started playing
tennis at 41. I can honestly say it’s the greatest thing I
ever did. I love it and I get a great workout every time I play. My hope for all of you is that you can find your “tennis” that motivates you to exercise and compete on a regular basis. To steal a quote from Robert Plant –

Stress – Effects And Ways To Stop It

by Rob Denny Leave a Comment

Stress – Effects And Ways To Stop It

Stress is defined as “a specific response by the body to a stimulus that disturbs or interferes with the normal physiological equilibrium of an organism.” Stress effects millions of people every day. It can be caused by physical, mental, or emotional stimuli. Physical stress is caused by things such as the burden of recent injury or illness that makes performing normal, daily activities extremely difficult or performing hard labor that is physically taxing and that demands more of you than you are physically able to do. Mental stress is a kind of stress that is often experienced by students who are over burdened by their course load or on the job when you under pressure to meet a deadline or to do extensive research. Perhaps the most common stress is emotional. This is caused by the death or illness of a loved one, a horrible boss, negative love relationship, the depression associated with a loss or illness, divorce, or a wide number of other factors.

Spin Workout That Will Make You Sweat

by Rob Denny Leave a Comment

Spin Workout – Yes It Can Be Fun

Like all cardio exercises that are good for you, a spin workout on a stationary bike can be very boring. Here’s a good 60-minute spin workout that will mix things up to keep you motivated. Go at your pace for as long as you can, building up to the full 60-minute workout. My gym has bikes that go up to level 25. For me, a 100% climb is level 20 for my spin workout which I can keep at 55-65 rpm. Adjust to your levels. For sprinting, I consider not being able to see the rpm number as 100%. Adjust to yours. When I’m done with this workout I’m soaked and have finished 24 oz of water. I work out in the mornings. If you do the same, get in a good frame of mind before hitting the gym. I suggest watching this youtube video of Will Smith talking about “Law Of Attraction” it’s awesome – http://www.youtube.com/watch?v=q5nVqeVhgQE I highly recommend morning workouts, great way to start your day. Don’t have the time? Set your alarm 90 minutes earlier right now. Problem solved. You will become much more productive throughout the day. Trust me, you just Got2ManUp! Here’s the workout broken down by song. [Read more…] about Spin Workout That Will Make You Sweat

Swiss Ball Abdominals Workout

by Rob Denny 1 Comment

Swiss Ball Abdominals Workout

Most people do their abdominals workout at the end of their workouts. I prefer to do my abs on non-weight lifting days, which in my case is Tuesday and Thursday. If you go that route and you prefer to do your workouts at home, I would suggest getting yourself a Swiss ball. These are easy to store at home, reasonably cheap, and have plenty of different uses, not just for an abdominals workout. I am going to assume you have one and list different exercises. If you are out of shape, I’d suggest getting a set of light dumbbells with your Swiss ball and spend a couple of weeks waking up those sleeping muscles. Your ball will probably come with exercises; feel free to pick and choose as you please. Start off slow and don’t worry about feeling clumsy at first. You’ll have good balance after a couple of weeks. Sitting on the ball will feel completely natural after a month. Got2ManUP! Here are some good exercises: [Read more…] about Swiss Ball Abdominals Workout