If you want to burn fat quickly combining cardiovascular training and strength training in your routine will ensure you see results in no time. The workouts don't have to include equipment that takes up half your living room or half your wallet if you know what to get. Here are some suggestions for great first-purchases to help get your fat burning at home program underway on a budget. All items should be available at your local sporting goods or fitness equipment retailer.
1. Make free weight exercises using dumbbells and barbells the foundation of your in-home gym fitness program. Free weights are compact, easy to store and take care of. Lifting free weights also gives you more strength training bang for your buck, because it works multiple muscle groups within an exercise. Focus on the basic compound exercises, such as squats, deadlifts and bench presses.
2. Use resistance bands. They offer a complete and highly effective strength training workout to build muscle and burn fat in a space-saving, inexpensive and highly portable form. Similar in look to a jump rope, the bands are made of plastic tubing and come in differing resistance levels (light, medium or heavy or specific pound equivalents). Whatever exercises you can do with free weights you can basically do with resistance bands. Most bands come with exercise illustrations, some even offer instructional videos. You can also find free resistance band exercises for burning fat on the internet, so there is no excuse not to get started.
3. Get a cardio workout. Whilst strength training is great for muscle building, cardio workouts will burn more calories during the exercise. Start doing simple exercises at home like push-ups, pull-ups, squats and abdominal crunches. Also consider fun activities which you could do with friends like walking, running, cycling, and swimming.
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Selasa, 13 April 2010
How to Build up Internal Force
Learn the secrets of building internal energy within your body and harness that power.
1. Understand the three principles of internal energy:, regulating the posture (body), regulating the breath, and regulating the mind.
2. Learn Chi Kung, Yoga or Ilmu Tenaga Dalam (Ilmu Tenaga Dalam can be found in Malaysia and Indonesia).
3. Learn abdominal breathing. If you are not at a teacher level, don't try to modify the techniques.
4. Learn to relax your body.
5. Learn to relax your mind. Your mind should be attentive or in the state of awareness.
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6. For beginners, learn this simple technique: Sit down on the floor; relax your body; breathe naturally; don't think of anything, just be attentive.
7. Another technique is to count your breathing to ten; after you have counted to ten, repeat the process of counting from one to ten. Do it for one minute or a few minutes.
8. If you feel the energy moving inside your body, don't try to control it. Let it flow naturally.
1. Understand the three principles of internal energy:, regulating the posture (body), regulating the breath, and regulating the mind.
2. Learn Chi Kung, Yoga or Ilmu Tenaga Dalam (Ilmu Tenaga Dalam can be found in Malaysia and Indonesia).
3. Learn abdominal breathing. If you are not at a teacher level, don't try to modify the techniques.
4. Learn to relax your body.
5. Learn to relax your mind. Your mind should be attentive or in the state of awareness.
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6. For beginners, learn this simple technique: Sit down on the floor; relax your body; breathe naturally; don't think of anything, just be attentive.
7. Another technique is to count your breathing to ten; after you have counted to ten, repeat the process of counting from one to ten. Do it for one minute or a few minutes.
8. If you feel the energy moving inside your body, don't try to control it. Let it flow naturally.
How to Build an Agility and Strength Climbing Course
Have you ever imagined being as agile as a cat? Or really strong? Paying for a gym membership can be expensive, so why not build a simple training course that will give you great results and it wont break the bank!
1. Find two trees that are pretty close to each other, then find a branch that will span the gap between the trees and support your weight.
2. Use a ladder to nail the branch just above your reach, so that you have to jump a little to grab hold of it.
3. Find another branch that is just a tad bigger than one tree. Nail that to the tree above the long branch.
4. Span another long strong branch across the trees above the single branch.
5. Place another smaller branch on the opposite side so that you have to sidle along the big branch to reach it.
6. Continue this as far up as you want to go.
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1. Find two trees that are pretty close to each other, then find a branch that will span the gap between the trees and support your weight.
2. Use a ladder to nail the branch just above your reach, so that you have to jump a little to grab hold of it.
3. Find another branch that is just a tad bigger than one tree. Nail that to the tree above the long branch.
4. Span another long strong branch across the trees above the single branch.
5. Place another smaller branch on the opposite side so that you have to sidle along the big branch to reach it.
6. Continue this as far up as you want to go.
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How to Build Muscle at Home
Building muscle at home is surprisingly straightforward and doesn't require any fancy gym equipment. All it takes is a little creativity and a commitment to workout regularly.
1. Find a replacement for dumbbells. 2 cans of food or 1-2 litre bottles of drink can be a great substitute for dumbbells and can be used for a number of exercises.
2. Do bicep curls. A good arm exercise for building muscle is a Bicep Curl. Stand with your feet hip width apart, knees slightly bent, back straight and stabilize your core.
* Hold a can/bottle in each hand, elbows bent and tucked into your sides and forearms parallel to the ground. In a controlled manner bring the bottle/can up towards the shoulder, keeping your elbow tucked into your side.
* Breathe out as you do this and then breathe in as you lower your arm back down till it is once again parallel to the ground.
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3. Do these curls 10 - 12 times on each arm, once you have done one set of these go on and do another 2 sets of 10 - 12 on each arm. When you can do these comfortably then you need to find something heavier to use as it is time to increase the weight.
4. Try some tricep dips. Another good exercise for building muscle that you can do at is a Tricep Dip.
* Sit on a chair/bench and place your hands on either side of your body on the chair.
* Wriggle your bottom off the chair so that your arms are supporting your weight.
* Feet hip width apart out in front of you. Drop your bottom down until your elbows are at about 90 degrees and then raise yourself up until your arms a straight again. Breathe out as you lower yourself down and breathe in on the way up. Do 10 - 12 of these, 3 times.
5. Always remember some form of pushup. Push ups are a fantastic way to build muscle. If you are a real beginner you can do a push up standing up against a wall. The same positioning, just in an upright position. Once you have mastered wall push ups you can graduate to the floor.
* Before commencing traditional toe push ups, start with knees on the ground until you can comfortably manage 20 - 30. To do a pushup, lay on the ground face down, with your hands flat on the ground at about chest level.
* Push yourself up so your arms are supporting your weight and make sure your core is braced and that your back and head are in alignment.
* Imagine you have a broomstick resting on your back from head to bottom and you need to keep your body in alignment with it.
6. Work on large muscle groups. Working big muscle groups is a great way of burning fat and building muscle. Some of the best muscles for this are the Quadriceps and Glutes. Squats are a brilliant way of working both of these muscles.
* To perform a squat stand with feet hip width apart, back straight, head up and brace the core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. Do this 10 times and then do another 2 sets.
7. Do these exercises 3 times a week, making sure you have at least a days rest between to give your muscles a chance to recover and regenerate. This workout coupled with some cardio such as running, walking, swimming, bike riding or other sport will have you well on your way to developing muscle mass.
1. Find a replacement for dumbbells. 2 cans of food or 1-2 litre bottles of drink can be a great substitute for dumbbells and can be used for a number of exercises.
2. Do bicep curls. A good arm exercise for building muscle is a Bicep Curl. Stand with your feet hip width apart, knees slightly bent, back straight and stabilize your core.
* Hold a can/bottle in each hand, elbows bent and tucked into your sides and forearms parallel to the ground. In a controlled manner bring the bottle/can up towards the shoulder, keeping your elbow tucked into your side.
* Breathe out as you do this and then breathe in as you lower your arm back down till it is once again parallel to the ground.
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3. Do these curls 10 - 12 times on each arm, once you have done one set of these go on and do another 2 sets of 10 - 12 on each arm. When you can do these comfortably then you need to find something heavier to use as it is time to increase the weight.
4. Try some tricep dips. Another good exercise for building muscle that you can do at is a Tricep Dip.
* Sit on a chair/bench and place your hands on either side of your body on the chair.
* Wriggle your bottom off the chair so that your arms are supporting your weight.
* Feet hip width apart out in front of you. Drop your bottom down until your elbows are at about 90 degrees and then raise yourself up until your arms a straight again. Breathe out as you lower yourself down and breathe in on the way up. Do 10 - 12 of these, 3 times.
5. Always remember some form of pushup. Push ups are a fantastic way to build muscle. If you are a real beginner you can do a push up standing up against a wall. The same positioning, just in an upright position. Once you have mastered wall push ups you can graduate to the floor.
* Before commencing traditional toe push ups, start with knees on the ground until you can comfortably manage 20 - 30. To do a pushup, lay on the ground face down, with your hands flat on the ground at about chest level.
* Push yourself up so your arms are supporting your weight and make sure your core is braced and that your back and head are in alignment.
* Imagine you have a broomstick resting on your back from head to bottom and you need to keep your body in alignment with it.
6. Work on large muscle groups. Working big muscle groups is a great way of burning fat and building muscle. Some of the best muscles for this are the Quadriceps and Glutes. Squats are a brilliant way of working both of these muscles.
* To perform a squat stand with feet hip width apart, back straight, head up and brace the core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. Do this 10 times and then do another 2 sets.
7. Do these exercises 3 times a week, making sure you have at least a days rest between to give your muscles a chance to recover and regenerate. This workout coupled with some cardio such as running, walking, swimming, bike riding or other sport will have you well on your way to developing muscle mass.
How to Build Massive Pecs Old Style
To build massive pecs old-style, involves ignoring fads and trends and returning to what worked for the beef cakes of yesteryear. Forget the Pec Deck at your local gym. Ignore those shopping channel chest expanders...
To build a muscular chest involves doing like Marty McFly in the Spielberg movie and going 'Back To The Future'..!
It involves returning to proven exercise procedures that yield measurable results!
1. Build bigger pecs by selecting a compound exercise (bench press or dip). To grow muscular pecs requires you building impressive strength first. To build massive pecs old-style, involves you lifting heavy.
For the dip, consider 20 kilos strapped to your middle a good starting point!
While the targets proposed here are challenging, they are also achievable. For example: legendary strength trainee Marvin Eder during the 1950's, completed a validated world-beating dip of 435 pounds along with 7 weighted chins with 200 pounds! Marvin Eder himself weighed a modest but not insignificant 200 pounds.
2. Cycle your training. Training hard all the time is a sure-fire way to failure. To succeed requires recuperation. Instead, stagger your training intensity. Nothing kills results more than training hard all the time...
To grow your pecs requires rest!
3. Adopt the philosophy of less is more and less is better. One tough set is all you need to grow. Work hard at adding a little more iron to your bench press, or a little more weight to your dip exercise - and you will grow!
Get strong, and you will build massive pecs.
www.wikihow.com
To build a muscular chest involves doing like Marty McFly in the Spielberg movie and going 'Back To The Future'..!
It involves returning to proven exercise procedures that yield measurable results!
1. Build bigger pecs by selecting a compound exercise (bench press or dip). To grow muscular pecs requires you building impressive strength first. To build massive pecs old-style, involves you lifting heavy.
For the dip, consider 20 kilos strapped to your middle a good starting point!
While the targets proposed here are challenging, they are also achievable. For example: legendary strength trainee Marvin Eder during the 1950's, completed a validated world-beating dip of 435 pounds along with 7 weighted chins with 200 pounds! Marvin Eder himself weighed a modest but not insignificant 200 pounds.
2. Cycle your training. Training hard all the time is a sure-fire way to failure. To succeed requires recuperation. Instead, stagger your training intensity. Nothing kills results more than training hard all the time...
To grow your pecs requires rest!
3. Adopt the philosophy of less is more and less is better. One tough set is all you need to grow. Work hard at adding a little more iron to your bench press, or a little more weight to your dip exercise - and you will grow!
Get strong, and you will build massive pecs.
www.wikihow.com
How to Build Great Arms
Nothing beats a muscular and toned set of arms. They are a man's pride. They give you confidence and send the right message. Protruding veins in the forearms show strenght and look sexy. Here is a perfect way to get the arms that gaurantee attention and make you feel great. First of all, it doesn't matter if you have really bulked up arms or chicken arms ( sorry, no offence) they just need to be worked on accordingly.If you have been doing weights for a while, I am very sure you understand the importance of doing power sets for arms. They are really important. Start off with heavy weights for biceps and triceps( lets say 40-44 pounds). Even if you can only do two reps, that's fine- try to gradually increase it. The above mentioned weights are not for beginners. Some experience in arms training will do.
1. Do the reps slowly with proper form.
2. Do at least three sets with a dumbell. Then drop the weight to half and do as many reps until you hit failure (remember the exercise has to be done slowly and with proper form). If it hurts, keep going and stay calm- you are forcing your biceps to grow.
3. Do the same for forearm workout. Start off heavy and then cut the weight in half and do at least three sets until you hit failure.
4. Do all four exercises (hammer curls for biceps and triceps, barbell curls, forearm lifts and forearm curls).
5. Do three sets each and cut the weight in half after first three sets. When doing heavy higher reps aren't that important but try to do as many as you can with proper form. After cutting the weight in half, push yourself to the limit and do all exercises until failure.
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1. Do the reps slowly with proper form.
2. Do at least three sets with a dumbell. Then drop the weight to half and do as many reps until you hit failure (remember the exercise has to be done slowly and with proper form). If it hurts, keep going and stay calm- you are forcing your biceps to grow.
3. Do the same for forearm workout. Start off heavy and then cut the weight in half and do at least three sets until you hit failure.
4. Do all four exercises (hammer curls for biceps and triceps, barbell curls, forearm lifts and forearm curls).
5. Do three sets each and cut the weight in half after first three sets. When doing heavy higher reps aren't that important but try to do as many as you can with proper form. After cutting the weight in half, push yourself to the limit and do all exercises until failure.
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How to Become Left Handed when you are Right Handed
Becoming a left-hander when you are a natural right-hander can profit you in a few ways and be an interesting experiment.
1. PRACTICE, PRACTICE, PRACTICE. When you practice, you will become better at writing with your left hand.
2. Hold, pick up, and pass things with your left hand. Soon, you will get used to your left hand.
3. Learn how to juggle-- it will get you to use your left hand a lot.
4. Only practice your left-hand writing at home. When you are in school, write with your dominant or right hand. Do this until you can write neatly and quickly with your left hand.
5. Have a technique. For example, write the words left and right on your hands. Make sure that right and left are written on the right hands. Say "right with left".
6. Try writing "The quick brown fox jumps over the lazy dog" over and over again. Since this sentence has every letter of the alphabet in it, it's good practice.
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1. PRACTICE, PRACTICE, PRACTICE. When you practice, you will become better at writing with your left hand.
2. Hold, pick up, and pass things with your left hand. Soon, you will get used to your left hand.
3. Learn how to juggle-- it will get you to use your left hand a lot.
4. Only practice your left-hand writing at home. When you are in school, write with your dominant or right hand. Do this until you can write neatly and quickly with your left hand.
5. Have a technique. For example, write the words left and right on your hands. Make sure that right and left are written on the right hands. Say "right with left".
6. Try writing "The quick brown fox jumps over the lazy dog" over and over again. Since this sentence has every letter of the alphabet in it, it's good practice.
www.wikihow.com
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