Exercises For Home – Discover The Secrets To Punching Your Way To Fitness

Exercises For Home – Discover The Secrets To Punching Your Way To Fitness


A fun way to develop exercises for home is by purchasing a punching bag. Hitting a punching bag has excellent cardio and strength building benefits.

When buying equipment for exercises for home, punching bags cost less and take up less space than most fitness machines. They range in prices usually from $40 to $1,000, so there really are bags to meet the needs of all fitness goals. You can also find punching bags used, so make sure to check your used sports stores for discounts.

When you first start this routine, you may find you can only hit the bag for 5 to 10 minutes. Don?t be intimidated by this. Instead, take it as a challenge to build your endurance and create a goal of working your way to a half hour per punching bag session. For each new session, set a goal for how long you would like to hit the bag and challenge yourself not to give up before reaching your desired time.

When beginning, start with light punches at a moderate speed and hit the bag until your arms feel tired. Increase the intensity with harder punches at a quicker speed as you get used to the routine.

To get the most of your workout, make sure you are alternating fists with each punch.

To reduce the risk of injury while working out with a punching bag, you should purchase a pair of punching gloves. Again, these are something you can find at a used sports store. You will also want to wear comfortable sneakers so you can bounce around while punching the bag. As a rule of thumb, the more your moving, the better cardio workout you?re going to receive.

A punching bag does not only give you a great workout, but it also reduces stress. In addition, with the strength you're adding to your arms, along with the practice of targeted punches, you will improve your self defense skills.

Whether you're a teenager or in your sixties, you'll find hitting a punching bag to be a satisfying way of achieving your fitness goals. As far as exercises for home goes, this seems to be a crowd favorite.

Don’t Quit 2 Golden Tips That Can Put You Back on The Fitness Horse


I quit!! How many times have you said these two words phrase when you were attempting to lose weight? Don't worry; we have all been there before. You bust your ass in the gym, eat "healthy", yet you can't see any positive results. It's a natural , have you ever thought that you were trying too hard? Maybe you are.If you are new to weight training and fat loss then these two facts may have escaped your attention.First question I got to ask you is: do you work harder than you're supposed to? Forcing yourself to work out until you drain the last bit of energy in your body can easily result in overtraining, especially if the activity you're involved in is weight training. Overtraining is when the volume and intensity of your workout exceeds your capacity of want to avoid this state at all costs, because overtraining is the leading cause of catabolism. When your body is unable to recover the damage suffered using the available resources, it has no choice but to break cells from your own body (be it muscle tissue, or organs) to finish the recovery know that saying "Less is more"? It perfectly fits this situation. Your workout must be intense, but short, lasting no longer than one hour.Second thing is your diet. It's commonly known that you can lose weight by consuming fewer calories than what you burn, so your body will be forced to feed on the stored fat. Well, this is just one side of the story. In fact, you can still gain more weight if you do it wrong. See, over the thousands of years we have existed, our bodies have developed defensive mechanisms to guarantee our survival, one of these mechanisms is the "starvation mode".By depriving your body of its daily essential energy resources (either by following a harsh diet or just by waiting for too long between meals) you'll trigger this mode that gives your body a false alarm saying that we have a lack of nutrients. Therefore, your body will have to operate on minimum calories, and store as much fat as it can to protect itself against starvation.You can see that diets are a double edged sword, so you have to be careful. What you want your body to conclude is that food is abundant, and it doesn't have to spend any effort storing excess fat as you're feeding it on a regular basis. That is why I recommend eating enough calories a day, and spreading your daily meals over 5 to 6 servings minimum instead of 3 large meals.Start over with these 2 golden rules in mind, and see how good the outcome will be. You will be surprised how easy it is to get lean when you apply these two rules combined.

the Way To Health & Vitality

"the Way To Health & Vitality"
It's time to start a Healthy life:
your 7 days program

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

  • Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
  • Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
  • Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
    second activity. Cool down during the last five minutes.
  • Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

  • From one to eight weeks -- Feel better and have more energy.
  • From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
  • After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:

  • Eat several small meals (optimally four) and a couple of small snacks throughout the day
  • Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
    fruits
  • Limit your fat intake to only what's necessary for adequate flavour
  • Drink at least eight 8-oz. glasses of water throughout the day
  • I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn't be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.

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Upper Ab Workout Tips


The image of pop icons and famous personalities has made the public want more than just a flat tummy. To get into the trimmed stomach group, you?re going to need to perform specific exercises to get those abs in shape. But that's not all there is to it. The rectus abdominus is the single muscle that we know as the abs. To get that six-pack you always wanted, you?re going to need to target that. When it comes to toning the upper abs, the first word that you can think of will be ?crunches?.

Not all crunches works your entire ab for some of them focus only on one area. When working your retus abdominus, you have to balance your ab workouts by targeting both upper and lower abs. The good thing is that the tricks in doing these crunches are fairly simple. Crunches that require you to move your upper torso will target the upper abs, while those that will have you move your legs and hips will work the lower abs.

If you feel you need to tone your upper abs more than your lower abs, then you can do specific upper ab workouts. Crunches can be performed differently to achieve this. A few variations of the crunches are as follows:

UV Crunch: Compared to the name, sunshine is not required for this exercise. The UV crunch is a variation of the crunch that will require flexibility on your part since you will need to assume a letter V position, or U if you are more flexible. The starting position is done the same way you would do a basic crunch, only with your legs elevated either at a 45 degree angle or a 90 degree angle for the V and U crunch, respectively. Perform the crunch by lifting your head off the floor.

Frog Leg Crunch: This is done by lying on your back, feet together and knees apart. Perform the crunch by lifting your shoulders off the floor while your hands are behind your head. There are more difficult versions of this kind of crunch ? involving modified positions such as crossing your ankles or extending your arms above your head as opposed to your hands clasped behind your head.

Semi-Crunch: The difficulty level of this crunch is a notch higher than the others. You can incorporate this to all kinds of crunches; with the basic position be lying on your back with legs together, hands behind your head, knees bent and pointing upwards. Perform the crunch by lifting your head off the floor; when you come back down, your head and shoulders shouldn?t touch the floor.

To ensure that your abs are the focus, crunches are always the best option. The whole abdominal muscle is put to work with any kind of crunch you do. With slight modifications to these crunches, you can get the lower or upper ab workout that you need.

An Ab Workout For Every Level


The abdominal muscles are without a doubt one of the most difficult muscle groups to sculpt. Many perform crunch after crunch with no results. Instead of wasting your time on ab exercises that aren't working for you, follow this ab workout guide, do cardiovascular exercise at least 4 times a week and eat a healthy diet, and you will begin to see definition in your abs over time. This ab workout will be worth your time! Remember to increase your reps or sets as the ab workouts become easier.

Beginner Ab Workout - Try 3 sets of 10 reps for each exercise.

Basic Crunch - Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position.

Reverse Crunch - Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position.

Intermediate Ab Workout -Try 3 sets of 8-10 reps for each exercise.

Toe Touchers - Lie on your back on the floor on a mat. Elevate your legs straight up into the air and point both of your arms straight up into the air as well having your body form a sort of giant "U." Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward, touching your toes with your finger tips. Remember to let your abs do the work.

Scissor Kicks - Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Advanced Ab Workout

Flat Bench Leg Pull Ins - Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Continue until muscle fatigue.

Side Bridge - Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great sports specific exercise. Increasing your time as you gain strength.

Tips For Ripped Muscles


Summer is almost here, and it's time to kick back and relax under the sun. It?s time for the beach, barbecue parties, and for most real lifters these activities also mean one thing: It is time for the clothes to come off and to show off that rock hard body they have been working on all year. Who wants to walk around with a flabby physique, and for the next couple of months, all of those real muscle builders will be moving into ?get ripped? mode.
However, how do they ordinarily try this?

It is really quite simple. They ease up the weights and complete increased repetitions.

This has usually been a largely normal way of ?reducing fat? and if you talk to the majority of trainers in the gym they will advise you that ?heavy weights build up the muscle and reduced weights define the muscle?.

So, what is the reality behind the ?reduced weight and increased reps? way of achieving a sculpted body?

It's absolutely and totally SO WRONG!

It could not be further from the reality. In reality, there is no plausible basis for this method of exercising at all, and whomever thought up this utterly silly method of exercising has made the vast majority of muscle builders to squander their time and impact their results in the gym.

Allow me to straighten this up once and for all: You CANNOT 'spot reduce'. Put another way, it is completely unachievable to focus on weight reduction from a individual part of the body. Carrying out bench presses with reduced weight and increased reps won't cause you to burn fat off of the chest or make it to appear harder and more sculpted.
Each time you hold a barbell, dumbbell or cable, the goal is to create as much muscle increase as possible. There are no particular, secret bodybuilding training routines that will define the muscles or make them become more defined.

Exercising with weights builds muscle mass, period.
Therefore, how in particular do you define a muscle?

The simple method to define a muscle is by reducing your body fat>/a> levels so that you can make your muscles more obvious. Decreasing body fat can be met by two methods:

1) Adapt your diet.

You must lessen your overall calorie consumption to approximately 15 times your bodyweight and concentrate on eating smaller meals more often during the day. This will keep your metabolism easily raised all the time and your body will burn fat constantly. Control your consumption of saturated fats and simple sugars, and concentrate instead on eating good sources of protein and low glycemic carbs. It is also critical to keep your water consumption high at a level of around 0.6 oz for every lb of bodyweight.

2) Execute good cardio exercise routines.
Forget about the usual way of temperate intensity cardio in 30-45 min periods. If you like to make the most of your body?s fat burning capability and also reduce the muscle reduction which certainly goes along with a fat burning cycle, concentrate on shorter cardio exercise routines carried out at a peak level of intensity. These types of exercise routines will boost your resting metabolism through the roof and will let you burn the greatest quantities of fat even as you are resting. I suggest 3-5 high-level intensity cardio sessions every week, spaced at around 8 hrs between your weight exercise routines.

It's as simple as that, people. Forget the idea of ?reduced weight and increased repetitions? and hurl it out. Following this misguided way will only make you to reduce muscle bulk and strength, and won't help you in burning fat or defining your body.

All you are required to do to sculpt those rock hard muscles by the summer time, is the following:

1) Exercise with heavy weights and low reps to increase maximum muscle bulk.

2) Adapt your diet and carry out cardio exercise routines to reduce body fat and develop evidently harder and better sculpted muscles.

Period.

See ya on the beach!