Best 10 Ass workouts

Are you happy with your butt? Most of us aren't. We think they're too small, too big, too saggy, too flabby...this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside, depending on your body type and genetics. Find out the best cardio and strength training exercises for strengthening and toning your glutes, hips and thighs.

1. Squats

Squats are one of the best exercises you can do for your hips, butt and thighs and they're also a functional exercise, helping us build strength for a variety of daily activities. 


How to:

1. Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
2. Bend the knees, and lower into a squat, keeping the knees behind the toes.  Imagine that you're sticking your butt out behind you, but keep the torso upright and contracted.
3. Press into the heels to stand up.
4. Repeat for 2-3 sets of 8-16 reps

2. Lunges

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you'll work the glutes and hamstrings and, on the back leg, you'll work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:

• Static Lunges
• Side to Side Lunges
• Sliding Lunges
• Low Lunges
• One-Legged Lunge
• Wheel lunges (front, side, reverse)
• Step by Step:  Lunges

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.
If you have problems with lunges, try an alternative to lunges.

3. Step Ups

Step ups are another great exercise for the glutes.  For step ups, place one foot on a step or platform and push through the heel to lift the body up. This is an excellent exercise for the glutes, providing you use a step that's high enough, although you may need to work up to a higher step if you're a beginner.  You eventually want a height were your knee is at about a 90-degree angle.
The other key is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow and concentrate on the working leg.

More Step Ups

• Side step ups
• Crossover step ups
• Resistance Band step ups

 

4. Hip Extensions

While I'm fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that specificially targets the largest muscle in the body...the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity.
More Variations:

• Hip lift on the ball
• Hyperextension on the ball

 

5. One-Legged Deadlifts

Deadlifts are great for your hamstrings, butt and lower back, but this one-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles to keep your body balanced.  Form is critical and you should skip this exercise if you have any back problems.
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
More Variations

• One-Legged Deadlift with Balance
• One-Legged Deadlift on the Ball

 

 

6. Hiking

Now the exercises listed above aren't the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.
Hiking is one of those activities and it also burns tons of calories because you're typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you're wearing a backpack, you're really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour.
If you live in a flat area, try raising the incline on your treadmill to mimic hiking up a hill.

7. Biking

Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minutes.

8. Running

 

Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the tush. A 140-lb person burns 475 calories during a 45 minute jog.

9. Kickboxing

Kickboxing is an excellent workout for the entire body, including the hips glutes and thighs.  Controlled front kicks, roundhouses, side kicks and back kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.

 10. Walking

 

Walking is easy: you can do it anywhere, anytime with no special equipment. There's no learning curve and it's something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you'll burn more calories, which can help if you're trying to lose body fat.  A 140-lb person burns about 300 calories an hour during a brisk walk.

Best Biceps Workout Women Can Do

1.  Concentration Curls

This is one of the best exercises to target the upper arms for women.  Bicep exercises are a crucial part of your arm toning workout and must be included.
This bicep exercise can be performed sat on a bench or a stability ball to add intensity to the core.

• Start with a dumbbell in your hand and your palm facing forwards.
• Rest your elbow against the inner part of your thigh or knee, although you should avoid excessively pushing your leg against your elbow in order to help lift the dumbbell.
• Keep your chest up and your abs tight.
• As you bend your elbow and the lift the dumbbell up, exhale. Ensure smooth movement throughout.
• And as you slowly return the dumbbell to its original position, inhale, but be careful not to fully extend your arm as it lowers as this takes all the stress of the biceps.
• I like to do 3 sets of between 12-15 reps on each arm with this one.

2.  Hammer Curls

This is a great one for women. Bicep exercises like this will target the outer part of the bicep. This exercise can be performed one arm at a time or both together if you prefer.

• Take a dumbbell in each hand, with your palms facing each other.
• Hold your abs tight and try to pull your belly button in towards your spine
• Exhale as you raise the dumbbells up, ensuring your palms remain facing each other throughout the movement. Try not to raise the dumbbell too high as this will force your elbow to rise, which then passes the load to the front of your shoulder instead of your biceps and forearms.
• As your arms return to the start position, inhale.
• Attempt 3 sets of between 10-12 repetitions of this exercise.

 3.  Barbell Curls
This bicep exercise using a barbell, is great to add to your biceps workout. Women I know love this exercise.

• Stand with your upper body straight, holding the barbell in front of you, hands about shoulder width apart and with an underhand grip.
• Tense your butt muscles and your abs to control your core as you perform the entire movement.
• As you raise the barbell, tighten your abs a little more and exhale.
• Inhale, and release the hold on your abs as you lower the barbell.
• 2 sets of between 10 – 12 reps of this exercises is sufficient, however if you are feeling strong, add an extra set!

Avoid raising the barbell too high as this can force your elbows up which will then place the load on the front of your shoulders as opposed to your biceps.
Also, try to avoid rocking your body backwards and forwards in order to get the weight up, as this can place a lot of stress on your lower back and can lead to injuries over time.


4.  Low Pulley Curls
This is really one of the ‘finishing exercises’ to include in your biceps workout.  Women I know usually add it to the end of the upper arm workout.
Because a pulley is used in this movement, there is very little stress on the joints, and it is so much easier to maintain a good posture throughout.

• Stand facing the pulley machine and take the handle in both hands using an underhand grasp.
• Your forearms should be horizontal with the floor at this point.
• As you bend your elbows and raise the handle, exhale. Avoid raising the handle too high as this will force your elbows to rise, which in turn places the load on the front of your shoulder as opposed to your biceps.
• Then as you return the handle back to the start position slowly, inhale.
• Try to perform 3 sets of between 12-15 repetitions.

Another point to try to avoid, is rocking backwards and forwards to lift the weight up.  This will place stress on your lower back and can cause injury over a period of time.
But as I said before, add this to your biceps workout, women really love this one!

5. High Pulley Curls

Credit: Bodybuilding.com

This is actually another great exercise to add to your biceps workout.  Women can include this to finish their upper arm workout routine.This exercise will also work the forearm slightly too.

• Start by standing in between two high pulleys, which should be about level with the top of your head.  Take hold of both of the handles with an underhand grip.
• With your upper arms remaining parallel to the floor, bring the pulleys in towards your ears, exhaling as you do so.
• Then inhale, and return to the start position.
• Try to work up to 3 sets of between 12-15 repetitions.

Sexy triceps exercises for women

My favorite tricep exercises for women.

Add just 1-2 in to your normal workout to start seeing fab results.

1. Hanging Dips: Not only great tricep exercise but also a great shoulder, core and balance exercise. Many gyms have dip bars available, but if yours doesn’t just do dips off a bench. For hanging: Hold yourself up on the two dip handles and slowly bend your arms, lowering yourself towards the ground… lower until arms are at 90 degrees. If on a bench, dip down till 90 degrees make sure not to go lower as this can put pressure on your shoulders.  A great tip… slow the move down so it takes 4-6 seconds to lower to 90 degrees then press up and repeat the slow negative (lowering).

2. Dumbbell Tricep Extension: Sit straight or stand for this one. Grab a dumbbell holding it over your head with both arms and slowly lower down behind your head… and return to start. You can also use just one arm at a time but of course make sure to lower the weight you would use.

3. Skull crusher: I just like the name of this move… Lay on a bench with a small barbell, the gym often has smaller 3 ft. pre-weighted ones… hold it up straight and slowly bend the arms lowering the bar towards your forehead. Work on slow lowering of 4-6 seconds.

4. Close Grip push-ups: This one you can do anywhere! And like the dips it’s an overall muscle workout. Core, back, chest and especially the triceps. Get into a push up position and place hands directly under your shoulders. Keeping elbows in by your side lower down for push ups and return to start. Make sure you’re squeezing your stomach and butt at the same time!
These 4 tricep exercises for women are great! You’ll instantly feel the burn. Just make sure to not work this muscle back to back days; just 2-3 days unconsecutively is all you need. With 3 sets and 8-10 reps!

3 MONTHS TO SUMMER get READY!!

So you've been wanting to slim down. Has it come to the point where you're saying, "It's no longer an option. This weight has to go"? If so, you're on the right track; making the commitment is the first step. Here's the second: a simple, sensible exercise and eating plan. Follow our program and drop those pounds in 90 days!

Month One: The Starting Line
Goal: to lose seven pounds
Time: three 40-minute sessions per week
Status report: This month you'll begin to burn calories, boost your metabolism, and see inspiring results!
Cardio: Start with 20 minutes of heart-pumping movement — go for a brisk walk, take a bike ride, jog, etc.
Target heart rate: 120 to 140 beats per minute. To determine, place your index finger on the artery between your collarbone and jawline. Count beats for one minute.
Strength/resistance: Next, perform these exercises. Start with a weight that's heavy enough so you "fail" by the 10th rep (meaning your muscles are too tired to do another), counting to three when bringing the weights up and again when bringing them down.
Reps: one set of 10

Month Two: The 50-Yard Line
Goal: to lose seven pounds
Time: four 65-minute sessions per week
Status report: I'm positive that you already can see and feel the difference. Just don't get tempted into "treating" yourself for your progress. The best is yet to come.
Cardio: 25 minutes, with increased intensity (on a machine, increase the incline or the resistance; if you're outside, cover more terrain in less time).
Target heart rate: 130 to 145 beats per minute
Strength/resistance: Repeat the program from last month but push harder. To ensure "failure," use heavier weights (go from five-pound weights to eight). You can also intensify the workout by slowing your speed from a three count to a four count.
Reps: two sets of 10

Month Three: The Home Stretch
Goal: to lose six pounds
Time: five 90-minute sessions per week
Status report: Either you've followed the plan to the letter and are looking good, or you've got some serious catching up to do. Here is your final assignment.
Cardio: 30 minutes, high intensity
Target heart rate: 130 to 150 beats per minute
Strength/resistance: Repeat the exercises, upping the weights slightly. Just remember: fail, fail, fail.
Reps: three sets of 10

Lower Abs Workout Routine

Tips on Good Lower Ab Workouts

Alternate Toe-Touching
To perform alternate toe touching, lie down on your back. Now, lift your legs from the floor and form a ninety degree angle with them and your upper body. Next, raise your shoulders and head off the floor and facing the ceiling, try to touch your right foot with your left hand. All this while, the legs should not bend at all and the hips should be firmly placed on the floor. Come back to the starting position and this time, touch the left foot with the right hand, by raising your upper body, as much as you can. Aim for three sets of ten repetitions each.

V-Crunches
One of the best lower ab workouts, to perform this exercise, lie down on your back on an exercise mat. Next, lift your shoulders, head and your feet two to three inches off the ground. Now, lifting your upper body towards the ceiling and bending your knees simultaneously, as if to form a V with your upper body and thighs, try to bring your knees as close to the chest as you can. Hold the position for a few seconds and then come back to the starting position. Aim for three sets of ten repetitions each.

Floor Cycling
Floor cycling should be included in good lower ab workouts for men as well as women. To perform floor cycling, lie down on your back. Next, bend your knees and place them on your chest. Keep your hands behind the head and raise your shoulders a few inches off the floor. Now, straighten one of your legs so that it becomes parallel to the floor. At the same time, turn your upper body so that you can touch your elbow with the opposite knee on the chest. Repeat the same with the other leg. Continue this exercise in quick succession, alternating between both the legs. Aim for three sets of ten repetitions each.

Leg Raises
All good lower ab workouts for women should include this lower abdominal exercise. To perform leg raises, lie down on your back on an exercise mat. Now, place your hands below your hips for support. Next, without bending your legs, raise them off the floor, till the sole of your feet is facing the ceiling. Bring the legs down, again without bending and stop around two to three inches above the floor. Again raise the legs and bring them down. Repeat this exercise continuously and make sure that at no point should your legs touch the ground. Aim for three sets of 12-15 repetitions of this exercise.

Crunches
To perform crunches as part of your good lower ab workouts at home, lie down on the floor on your back. Next, raise your knees and keep the feet flat on the ground. Cross your hands behind the head and looking upwards, raise your upper body as much as you can, towards the knees. Come back to the starting position. Aim for three sets of 12-15 repetitions each of this exercise.
To make your good lower ab workouts effective, make sure that you eat a healthy, balanced abs diet. Drink lots of water too, throughout the day as well as in between exercising to keep the body hydrated and to remove wastes from it. In short, if you want a flat abdomen, exercise daily, curb your calorie intake, eat healthy and drink lots of water!

NOT IN LOVE WITH YOUR LOVE HANDLES? HERE'S HOW TO LOSE IT

The consumption of unhealthy processed, fatty, sugar laced foods is one of the main reasons that people are overweight. In order to get rid of your love handles you must get rid of the foods responsible for helping  you to put on weight. Processed and packaged foods will without a doubt increase your body fat percentage. Foods such as sweets, junk foods, deep fried foods and foods with too much sugar or salt in it will inevitably result in you putting on weight and adding to your love handles. If you really want to lose your love handles then you must get rid of these processed, packaged junk foods from your diet. Instead replace it with foods directly from mother nature that are rich in nutrients. Your diet should consist mainly of fruits, vegetables, nuts, seeds, grains, meats and fish, providing you with mother natures life giving energy. Eat the right foods and you will burn fat, increase your metabolism and lose your love handles. Eat the wrong foods and you will put on more weight and increase the size of your love handles. It’s as simple as that. 

JUMPING ROPE – Boxers, kick-boxers and martial artists are some of the fittest people throughout the world. Skipping is one of their core conditioning tools that they use to not only keep fit but also to keep lean and agile. The lighter and fitter you are, the longer you can last in the ring and the quicker you will be on your feet. Your metabolism will increase as a result and you will burn fat throughout the day. Try skipping on a daily basis for just 5 minutes every morning & I bet you will not only feel better and more energetic throughout the day, but also start losing weight quickly. What I suggest is for you to either time yourself or count the amount of skips you get. Each day either increase the time you skip for or increase the amount of skips you complete. The key is consistent gradual progression.


THE ABDOMINAL BICYCLE – This exercise is absolutely fantastic. It tones and strengthens the rectus abdominus (six pack muscles) as well as the obliques (muscles around and under your love handles).

• Lie on your back with your knees bent and your lower back pressed into the ground.
• Place your fingers behind your head for support
• Twist your upper body to the left, bringing your right elbow and your left knee together, whilst simultaneously straightening your right leg
• Then straighten your left leg whilst simultaneously twisting your upper body to the right and bringing your right knee and left elbow together
• Continue this motion. Make sure you lift your shoulder blades off the floor without pulling on your neck
• Alternate sides for a total of 10 reps (5 reps per side). Focus on quality rather than quantity & do the movement slowly for maximum results. Do 3-4 sets.

THE PLANK – This exercise is awesome to build endurance and strength in your abdominal and back as well as the surrounding muscles helping to support your spine.

• Lie face down, resting on your forearms, palms on the floor
• Push off the floor, raising onto your toes and resting on your elbows
• Keep your back flat and body as straight as possible, head to toe
• Tilt your pelvis & tense your abs to prevent your butt from sticking up or sagging in the middle
• Hold for 30 to 60 seconds. If you can’t then start at a time that you can and gradually increase a few seconds each time you perform the exercise. You will be able to to a full minute before you know it.
• Do 3-4 sets giving yourself at least 30 seconds rest in between

5 ways to boost your energy

Energy is essential in this sleep-deprived, overstretched, high-speed world. How do we recharge our batteries when there is a constant drain on our resources?

Tip #1: Try Diaphragmatic Breathing

In Chinese Medicine, energy is called "qi" (pronounced "chi"), and one of the most important ways we make qi is by breathing deeply. Stress, poor posture, a snug waistline, and habit are some of the reasons why our breath doesn't make it down to the bottom of our lungs. Diaphragmatic breathing, also known as belly breathing, is a simple way we can increase our qi energy and improve our stamina.

 

Tip #2: Get a Good Night Sleep

Most of us know that 8 hours of sleep per night is optimal. But what many people don't know is that the actual time you fall asleep is important too. Sleeping from 1 am to 9 am is not though to be as restorative as sleeping from 10 pm to 6 am.

The reason why is because hormone secretion, body temperature, digestion, and other important restorative processes follow a 24-hour cycle linked to natural light exposure. The later in the evening we fall asleep and the later in the morning we wake up, the more out-of-sync our cycle becomes. If you've ever gone to bed at 3 am and woken up the next morning at 11 am, you may have noticed that you feel worn down and not fully "with it".

Growth hormone is one such restorative hormone. Eighty percent of growth hormone, which is needed for lean muscle, optimum immune function, and strong skin, is secreted during sleep between the hours of 11 pm and 1 am.

Try to go to bed before 10 pm. It may be difficult to get used to getting to bed at an early time, especially if you work late or if night-time is your only downtime and you like to watch late-night television. But you'll be rewarded with increased energy.

 Tip #3: Eliminate Energy-Sappers From Your Diet

• Not enough alkaline-forming foods in your diet - Foods that are alkaline-forming include figs, molasses, green leafy vegetables, almonds, beets, dates, celery, canteloupe, and parsley and explains the concept of alkaline- and acid-forming foods).
  
  In addition to eating these foods, taking 1 teaspoon of a greens powder every morning mixed into juice or a smoothie can also raise energy.
  
  
• Excess sugar - Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels. Try to decrease all forms of refined sugar. Watch out for low-fat foods -- many have forms of sugar, such as high-fructose corn syrup, added to make the food more palatable.
  
  
• Insufficent protein - With high-protein, low-carb diets being so popular, it's hard to believe it but insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.
  
  
• Too much coffee - Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout. Try to gradually cut back to one cup a day.
• Not enough water - One of the most common reasons for low energy is not drinking enough water.
  

 

Tip #4: Take 20 Minutes Every Day Just For You

Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching tv or surfing the net). Pick up a book, listen to music, meditate, have a cup of tea, or try a new yoga pose.

 

Tip #5: Consider a Stress-Formula Multivitamin

People who are under chronic stress require more B vitamins. A stress formula multivitamin often has more B vitamins than standard multis. B-50 B supplements are also available as a supplement to a standard multivitamin. The B-2 in a B complex can turn urine a bright yellow color.

Why cool down after a workout

Just because you’ve clocked your last mile or finished your final rep, doesn’t mean your workout is over. In fact, what you do after your workout is just as important as what you do during it. After any workout involving cardio or weights—your muscles are tired and begin breaking down. The immediate time after exercise is essential to muscle and tissue repair, strength building and overall recovery.

Cool down
There’s a reason the treadmill has a “cool down” setting: When you’re exercising, your effort is at, say, eight out of 10 and your body needs help getting back down to one out of 10. “A sudden stop in physical activity can cause blood pooling in your legs, your blood pressure could drop and you could get very dizzy,” After a run, slow down your stride and walk for three to five minutes (or longer if it was an exceptionally intense effort).
Cooling down is even important after a strength workout. After lifting, try doing some dynamic stretches such as walking lunges or yoga poses. “You want to bring your heart rate back down to a more calm state—about 100 to 120 beats per minute,” Burke says.

Stretch
After strength training or cardio, your muscles are warmed up so they’re more elastic and pliable. “This is when you’re going to see the most benefits in flexibility,” says Burke. “Stretching also relaxes the tension from the workout.” Although stretching hasn’t been found to decrease injuries, it has been shown to decrease next-day soreness in hamstrings, quads and calves. Stretching also maintains circulation in key areas and expedites the healing process after muscles begin breaking down. “You’re technically supposed to stretch each major muscle with four reps at 15 to 60 seconds each,” says Comana. “But that could take about 40 minutes. Instead, you can get away with five to 10 minutes.”
If you just do one stretch, I suggests a hamstring towel stretch: Lie on your back, raise one leg and loop a towel around your foot. Pull the ends of the towel to bring your leg toward your chest and feel the stretch in your hamstring. Hold the position, then repeat with your other leg.

Hydrate
Every time you move you’re expending water from your body. After an intense workout, you need to replenish water supplies—this helps decrease muscle soreness and increase strength and flexibility. How much liquid do you need after a workout?  Weigh yourself before you workout, then weigh yourself when you’re finished. The weight you lost is strictly water weight. To replenish, you need to drink that weight in liquids, plus 25 to 50 percent to make up for what you’ll loose in urine.

Grab a protein shake
No matter what time of day you work out—morning, afternoon or night—you should drink a protein shake after you work out. “Do this 15 to 30 minutes after your workout, when your metabolic window is open, “This is when your muscles are more reactive to absorbing nutrients.” A shake will put carbohydrates and protein back into your muscles so they can rebuild and get stronger. A good recipe is about four grams of carbohydrates for every one gram of protein. “If you don’t want a protein shake, I strongly recommend a glass of chocolate milk. Sure, it’s high in sugars but skim milk is good for you and, with the chocolate, it’s got just the right ratio.

Get a massage
Some studies fail to support claims that massages after strenuous workouts can speed muscle recovery but others find that massages can speed up recovery by up to 50 percent, and reduce swelling and muscle damage. And both of our experts are pro massage. “Massages are great to break up knots and or adhesion. Anything you can do to make sure your muscles are still aligned is a good thing,” says Burke. If you can’t afford a full-out massage, get a foam roller, put it on the floor and use your body weight to roll it along your back and neck. “Even if there are no physical benefits, I think there’s at least psychological and emotional benefit. . Just make sure the pressure isn’t too deep or heavy—as it could damage the already vulnerable muscles.

Why warm-up before you workout

A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to increase circulation throughout the body in a gradual manner. A proper warm up safely prepares the body for the increased demands of exercise. Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

A warm-up helps you prepare both mentally and physically for exercise and reduces the chance of injury. During a warm up, any injury or illness you have can often be recognized, and further injury prevented. Other benefits of a proper warm up include:

• Increased movement of blood through your tissues, making the muscles more pliable.
• Increased delivery of oxygen and nutrients to your muscles. This prevents you from getting out of breath early or too easily.
• Prepares your muscles for stretching
• Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
• Prepares you mentally for the upcoming exercise
• Primes your nerve-to-muscle pathways to be ready for exercise
• Improved coordination and reaction times

You should always have a 5-10 minute warm-up before any workout. Your warm up should consist of a 5 minute low intensity cardio activity (treadmill, bike, light calisthenics) and a 5-10 minute period of stretching.

How to Eat After a Workout

Many people claim that breakfast is the most important meal of the day, but for those concerned with nutrition and fitness, the post-workout meal is key. You must replenish calories and nutrients after putting your body through its paces.

1  Eat your post workout meal within one hour after exercise, preferably as soon as possible. This window of time is the most beneficial period for your body to receive post exercise nutrition.

2  Include both lean protein and complex carbohydrates, while avoiding fat, in your post workout meal. There are many good fats that you should include in your regular diet, but save them for your other meals. You should try to include about 30 g of protein and 50 g of carbohydrates in your post workout meal.

3  Choose the right sources of protein and carbohydrates to eat after a workout. Eggs, tuna beans and skinless chicken are all good sources of protein. Whole grains, like brown rice and whole wheat bread, are good sources of complex carbohydrates. These foods will restore and maintain your energy after a workout.

4  Drink a protein shake, if you don't have time for a full meal within one hour of your workout. Protein shakes are a great way to replenish fluid lost during a workout and are a good easy-to-absorb source of essential protein and carbohydrates. Shakes that include whey proteins and dextrose, are more quickly absorbed and utilized by your body and usually include a sufficient amount of carbs and protein.

How to Eat Before a Workout

You may have heard conflicting stories about whether to eat before or after a workout, if at all. While your buddy at the gym may be training on an empty stomach to reduce body fat, you can rest assured as you eat your pre-workout meal that you’re on the right path to attaining and maintaining a healthy body. The key is to know when and what to eat to suit your particular workout routine.

1  It is a commonly misunderstood notion that you should not eat before a workout because it defeats the object of building muscles and maintaining low levels of body fat. However, many experts agree that training on an empty stomach is a bad strategy to adopt and can in fact cause more harm than good. This is because you will burn calories more efficiently before you work out. Eating foods containing simple sugars will reduce the amount of glycogen you use during exercise, which means you will be able to train for longer and prevent your immune system from being compromised.

2  You should balance your pre-workout meal so that it is comprised of around 50 carbohydrates, 5 to 10 grams of protein, and no more or less than 250 calories. A mixture of simple and complex carbohydrates is best before working out, with a little more emphasis on having fast-burning simple carbohydrates available quickly for energy. If endurance training is a big part of your training routine, make sure that your pre-exercise meal contains significant amounts of branched chain amino acids such as milk. Keep yourself hydrated throughout your workout. Drink a 1/2 liter of water, juice or a sports drink 2 hours prior to exercise and then another liter immediately before your workout. Drink smaller amounts roughly every 15 minutes during exercise to remain hydrated.

3  If your training session is going to last for 90 minutes or more, you will need to take in additional carbohydrates such diluted fruit juice or a sports drink. For prolonged endurance events or activities (2 hours or more), eat small carbohydrate-rich snacks (approximately 15 to 20 grams of carbohydrates) about every 20 minutes. Healthy options are energy bars, dried fruits or oatmeal cookies. These will hold fatigue and enhance your endurance.

4  If you’re working out to increase your muscle power then your diet may need adjusting. Muscle is comprised of mainly water, 2500 extra calories are needed to gain a pound of muscle, compared to 3500 excess calories to make a pound of fat. Although many people believe that extra protein is needed for muscle gain, and your body will indeed use more protein during weight training, the average American diet is already high in protein.

5  So how soon before your next workout should you eat? If you’re boosting your body with a pre-workout nutrition drink, then finish it from 45 minutes to an hour before you work out. If you're powering up with solid food you should eat between 90 minutes and 2 hours before you work out. Don’t eat any closer to your workout or you won't be in peak condition and will probably suffer cramps while you’re training.

How to gain weight from skinny to curvy

How To Gain Weight For Women Tip 1 – Set On Some Muscle 

Packing on a several Bodyweight of muscle is the surest and healthiest way for women to Set on Weight and accentuate their natural hot curves. Muscle weighs significantly more than Bodyweight so it can make feeling to Place on muscle Weight instead than Bodyweight, plus you Attain to make a decision in which the muscle tissues expand (I say this for the reason that virtually anyone Place Excess fat on in numerous destinations relying on their body style…rely on me, it’ll at all times conclude up where by you minimum desire it – often on a female this is all over her butt and waist)
Never be afraid of Building Muscle by Weight coaching – you won’t Obtain large like Arnie or something…in reality a lady’s body just doesn’t generate sufficient testosterone to Attain huge.
Deliver a Weight schooling regimen aspect of your workouts at the gymnasium and you will Set on Weight Rapid and in the areas that you wish.

How To Gain Weight For Women Tip 2 – Lose Your Cardio Routines

Cardio is a staple element of most womens workouts and is frequently suggested in most magazines, However if you\’re searching for how to gain Weight, then cardio will basically be setting up your lifestyle far more tricky, as it’s just burning much more Weight and calories and leaving next to nothing for your body to save.
If you’re hunting to gain Weight, style out a workout schedule that focuses further on mass establishing routines like weights and much less on cardio.

How To Gain Weight For Women Tip 3 – Rest A lot more

And you assumed this Weight gain for women thing was all gonna be hard work? This is the simple and easy bit, and the most at all times disregarded.
When we Rest our bodies provide natural progress hormones which benefit fix our muscular tissues and benefit to gain Weight and muscle mass. The greatest secretions of these hormones are in the course of deep Rest, and so it’s critical to Attain a superior night’s rest when pondering all over how to gain Weight for women. All over 8 hrs is suitable. Look at to reduce as considerably worry from your day by day everyday living as plausible as this may very well have an impact on your Rest and contribute to to lose much more Weight instead than gain it.

How To Gain Weight For Women Tip 4 – Eat Significantly more

In addition to starting up a Weight education program you will need to be consuming considerably a lot more. Muscle mass and Weight are obtained by eating even more calories than we melt away, so you should really Eat an significantly more 500-one thousand calories per day in contrast to the typical lady (avg. is approximately 2000, so you will want to Test to Achieve all over 2,500-3000 per day).
Split this about 6 smaller sized foods per day and focus on your proteins – which are the making blocks of muscle.

How To Gain Weight For Women Tip 5 – Use Protein Powders And Shakes

To build muscle and gain Weight you will should really focus on your proteins – about 1 gram of protein per pound of Fat (i.e. if you weigh a hundred and fifty Bodyweight then you will need to be eating all around a hundred and fifty grams of protein per day).
The best way to Eat these proteins is in the style of natural foods like lean meats, fish, beans and pulses, eggs and milk. But, this may very well be hard in nowadays’s active lifestyles, so assume around incorporating a protein shake into your every day meal plans. One serving of a protein shake may very well develop you with as a whole lot as 50-sixty grams of protein in one shot, so it is highly simple and easy.

5 Reasons Your Running Training is Stale

 

Can't go that extra mile or shed those extra seconds? Here's what's holding you back and how to fix it.

 

Beating running distances and times, like anything else, requires practice, patience and commitment. As much as you're dedicated to your routine and determined to push yourself to new limits, getting stuck on a runner's plateau is a common occurrence. We've asked endurance sport coach, elite runner and NASM certified personal trainer Jim Lubinski what things hold runners up in the pursuit of gold, and what you can do to power through these snags.

Being a Baby

When stuck in a running plateau, sometimes you need to keep chugging along through the brutal times. "It is natural for us to tire as a workout progresses, but if you can adapt to running hard on fatigued legs, you will be much stronger and faster on fresh legs. The only way you make gains is to push yourself out of a level you believe is your maximum effort, " Lubinski says. If you're comfortable all the time, then you're not pushing hard enough.
Training Advice
Break up your typical run distance into separate sets and take two-minute breaks in between them. This will allow you to recover, gain composure and mentally prepare yourself to put your head down and go for more distance or speed. "Train your body to get there," Lubinski advises.

Too Much Booze and Junk Food

Junk food and alcohol will absolutely wreak havoc on your progress. "Every extra pound on your body is an extra pound you have to carry around while running. Imagine if you had to run a 10K with a five-pound weight wrapped around your body," Lubinski explains.
Training Advice
If you're serious about busting through a previous personal best, Lubinski advises getting your priorities in order. "If you can cut down on the excess junk in your diet, you will lose weight, which will bring your running times down."

Avoiding the Weight Room

Think runners don't need to hit the weight room? Think again. "I'm not saying that you should go into the gym and start bench pressing 350 pounds. But you need to hit the gym and perform exercises that will benefit a runner," Lubinski says. Specific weight training exercises are what opens up a runner's stride and builds running strength, resulting in faster times.
Training Advice
Get into the gym and hit the weights one to two days per week. Lubinski recommends: hip openers, a variety of glute strengthening exercises and core stabilization movements.

Sticking to the Same Routine

Running the same route, day in and day out, or spending all of your time on pavement is bound to get mundane and limiting. Fitness trails are ideal environments to change things up. "Trails test your stability from your ankles to your knees and hips. The instability of the paths will force you to be a stronger runner," Lubinski says.
Training Advice
Lubinski recommends allocating a couple days per week to training on trails. "By becoming a strong trail runner, you will be that much faster when you hit the road. The muscles engaged through the ups and downs of a trail will make the road feel like a dream."

Keeping Pace With a Running Partner

A running partner could be the best workout tool, but if you're not progressing, it's time to reassess your working relationship. If you're the one always pushing your friend, don't expect to make any progress.
Training Advice
Surround yourself with better athletes, immediately. "Faster runners help you get to another gear, so find someone faster to help you or seek out a running group that has all ability level," Lubinski recommends.