Don’t waste your time doing these exercises. BodyPerformanceTV.com
Posts Tagged ‘Exercises’
Exercises for Fat Loss or Muscle Building
July 23rd, 2010
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July 20th, 2010assassins creed , shayloss and olinseloss update , we are funny so watch us lol
Coast to Coast AM – Planet X and Sumerian Tales part 3/12
June 17th, 2010Researchers Jason Martell and Erik Poltorak (Parker) shared their expertise in Sumerian history, ET visitations and modern and ancient reports of Planet X. Appearing in the 2nd hour, Martell noted the recent findings of Japanese astronomers at Kobe University who have posited that an Earth-sized ‘Planet X’ could be moving through our solar system on a highly elliptical orbit. Martell also discussed the ‘Nemesis’ theory which suggests that a Planet X orbits a second sun (a failed star or Brown dwarf) and may dislodge comets and send them towards Earth. The ancient Sumerians knew about Planet X and described it as a “red glowing planet,” whose inhabitants came to Earth to mine gold to repair their dwindling atmosphere, said Martell, summarizing the work of Zecharia Sitchin. The webmaster of Sitchin’s website, Erik Poltorak joined the show in the 3rd hour. He discussed stories from ancient Sumerian tablets, which were copied, borrowed, and reinterpreted across cultures, including being used in the Bible. For instance, the Sumerians described “Adamu” as the first man, created by Enki (a ruler from Nibiru or Planet X). There is evidence that our solar system has been bombarded by Nibiru’s many passages through it, Poltarak stated. He and Martell took calls from listeners during the last hour.
Can Elliptical Trainers Prevent Osteoporosis?
May 24th, 2010I recall looking through a large batch of photos a colleague at work had taken during a visit to China. Amongst the photos of imperial palaces and glorious temples there were also many photos of ordinary people going about their daily routines. One series of photos captured a small group of elderly women setting up for a game of Mahjong in a city square.
The women were organizing chairs and the game boards along with setting up tea and snacks. In one photo I noticed a woman who was severely hunched over with her upper back exhibiting signs of the classic “Dowager’s Hump”. It was evident that she was suffering from an advanced case of osteoporosis.
This is an extreme example of osteoporosis, but even less extreme cases can have severe consequences. The most common problem is bone factures of the spine, hip, and wrist. Osteoporosis literally means “porous bones”. As a result, bones become less dense and more prone to fractures.
Osteoporosis is known as a silent disease since it can be present for years before symptoms such as fractures become apparent. Once fractures occur, the effects can range from loss of height, disability, and sometimes, even death.
According to the National Osteoporosis Foundation of the 10 million Americans who have osteoporosis, 80% are women, but men are afflicted as well. Heredity and ethnicity are also determining factors with whites and Asians more susceptible than blacks or Hispanics. However, no group is immune to osteoporosis.
Prevention of osteoporosis ideally needs to begin in childhood and continue throughout one’s life. Children should receive adequate amounts of calcium and vitamin D and also be physically active. Ninety percent of our bone mass is acquired by the age of 20.
It should go without saying, but in addition to causing heart and lung disease, smoking should be avoided since it is a risk factor for osteoporosis. Anorexia and bulimia are also known to place women at greater risk for osteoporosis.
For adults, one of the most important things they can do to prevent osteoporosis is to engage in regular weight-bearing exercise. Weight-bearing exercise is any activity where your full body weight is supported by your legs, hips, and spine. Walking, running, and skiing are examples of weight-bearing activities. Cycling, rowing, and swimming, though great cardio-vascular conditioning activities are not weight-bearing.
One of the drawbacks of running is the pounding your knees, hips, and ankles must endure. An activity that’s easy on your joints yet still weight-bearing is elliptical training. An elliptical trainer is a low impact fitness machine that can help stimulate bone cell growth while also helping you to burn fat and improve your cardio-vascular conditioning.
An elliptical trainer can be your secret weapon in the fight against osteoporosis.
Rich Rojas writes unbiased Elliptical Trainer Reviews and articles on health and fitness at http://www.ellipticalhome.com
Spot Reduction – The 1-2 on Inner Thigh Exercises
May 21st, 2010
Image : http://www.flickr.com
Do Inner Thigh Exercises tone your inner thighs?
This is a question that has been asked millions of times.
In case you’re not up to speed, there are two opinions:
1. You CANNOT spot reduce
2. You CAN spot reduce
When we say spot reduce, we mean toning up a specific areas of the body.
Can we spot reduce? Yes! How?
If you want to tone up any area of your body, train according to the goal and you will see results.
Unfortunately the right way isn’t the popular way, so people are always wondering what they’re doing wrong.
There are two parts to toning up.
1. Gaining Muscle
2. Losing Fat
GAINING MUSCLE
It’s not only inner thigh exercises that cause your inner thighs to tone up. It’s building the rest of your muscles that surround the inner thigh muscles as well.
Consider this the foundation.
Your muscles serve two main functions:
1. To move your body and
2. To support your body.
Strength train to improve both functions and you will achieve optimal definition.
Within movement you have
1. Fast movement and
2. slow movement.
There is also every speed (or tempo) in between that you need to train.
Different aspects cause your muscles to move at different angles and different speed.
Each aspect will cause the targeted area to have certain physical characteristics.
It’s like adding accessories to your outfit to make it look better.
Your body moves in thousands of directions and your muscles are what move your body. You should constantly be learning new ways to train your muscles and changing up your workouts every time you workout. If you don’t have a true progression in your strength training program, you won’t see long term results. Your body is always adapting. The stronger it gets, the less it can grow, unless you’re consistently progressing.
This is why cardio (ie; elliptical, treadmill, stairclimber, group classes, and swimming) doesn’t strengthen your muscles and is considered aerobic exercise.
If a muscle is inactive, it limits your ability to see the results you truly have potential for. If a muscle is tight, there is potential that it might strain or tear. Tight muscles put a lot of strain on tendons. It’s clear that you don’t want to get injured from exercising improperly.
Each muscle or muscle group is supporting another muscle or muscle group. This means that the supporting muscles are part of the muscle(s) you are trying to spot reduce.
There’s an unlimited number of exercises you can do and learning them all would take a lifetime. Your goal should be to teach your body all of these exercises, in an order that is custom to your body.
Use each workout as an assessment to the next workout, and change each workout according to the results of the assessment.
You need to be sure you are stretching and strength training every muscle in your body. Don’t worry about gaining too much muscle, you lose muscle as you age, We just want to gain what we lose at a minimum.
LOSING FAT
Fat loss comes from using your fat for energy, and preventing your body from storing fat from what you eat. Remember to have a good nutrition plan as well as a strong workout progression.
Your body uses energy:
1. When you’re moving and
2. When your resting.
Energy is measured in calories.
The 3 sources your body can get calories from are
1. Your food,
2. Your fat, and
3. Your muscle.
Fat is the most efficient source of energy, because it provides the most calories per gram. Fat has 9 calories per gram, opposed to protein (muscle) and carbs (food) having only 4 calories per gram.
This means that your body is naturally going to hold on to the fat for energy later. You actually use a greater percentage of fat energy when you’re resting than you do when you’re exercising.
This is because you don’t need energy right away. You need it a little bit at a time for a long time.
Does this mean that you can’t tone up if you exercise too much? YES!
If you’re just doing a bunch of cardio, sure you’re losing fat, but you’re also losing muscle. The more cardio you do, the more muscle you lose. The more muscle you lose, the less calories you’re burning at rest and the slower your metabolism.
Muscle moves and supports your body, but it also looks good too.
Muscle makes you look good in two ways.
1. Muscle shapes your body. It’s like clay, you just have to decide where to put it. This is real spot reducing. If you want to tone up your inner thighs, strengthen all the muscles that surround and support the inner thigh muscles. Doing this will create more definition, because you will have more symmetrical shape, and you will be burning fat more efficiently.
2. Muscle also helps burn fat. It takes energy to maintain muscle that has been build. It also takes energy to repair muscles that were torn down during the strength training workout. The energy to maintain and repair is being used at rest, so your body is primarily using fat for all of this extra energy. It is said that you burn an extra pound of fat each week for every 10 pounds of muscle your gain.
1st off, gaining 10 pounds of muscle is extremely challenging. A professional can do it in about a year. 10 pounds of muscle can be TOO MUCH, but it can also be NOT ENOUGH. You just need to put it throughout your body in a strategic way.
The secret is teaching your body new exercises and new techniques that your body is not accustomed to.
The secret is this: You Must Have An Effective Strength Training Program, Stretching Program, Cardio Program, AND Nutrition Plan.
Most people skip out on strength training properly, and they wander why the inner thigh exercises aren’t toning up their inner thighs.
You can’t skip out on any of the four elements. This means that you can’t skip out on cardio, stretching, strength training, or nutrition. Each element is more complicated than you probably think.
Lets look at strength training.
In strength training alone, there are 3 distinct phases. These phases are
1. Stabilization
2. Power and
3. Muscular strength.
You have hundreds of muscles in your body. Each muscle moves in hundreds of different ways, and it moves in hundreds of different speeds.
Remember, the goal is to consistently improve.
You don’t do a certain routine over and over again, and you don’t spend all day on the weight machines and the cardio machines.
You want to tone your inner thigh muscles? Add some other movements to your inner thigh exercises. Just make sure they are the right ones. If you do this, you’ll be able to spot reduce.
A lot of people decide to work with personal trainers to have an effective exercise program that is custom to them. They typically pay $500-$1000 a month for personal training services.
We would all love to work with a personal trainer, but can’t afford it.
The next step is to visit the website below and you will get a free trail of our personal training services.
You get unlimited personal training sessions.
We have you covered with strength training, running, elliptical, stretching, yoga, pilates, fat loss, and sports conditioning.
If you want to continue after the trial, you only pay $30 a month, and the first month’s free!
For more information on how to tone your body, run a 5 k, gain muscle, lose fat, practice yoga, have a stretch program, get faster, and much more visit http://www.prolongedyouth.com for a free trial of our personal training services. It doesn’t matter what shape you’re in or where you are, we will be with you every step of the way. Click Here to work with 40 of the best personal trainers available for free, and start seeing actual results!
5 Reasons Why Elliptical Machines and Treadmills are Useless Exercises
March 29th, 2010I know that all of the elliptical and treadmill worshipers are probably fuming at me now after that article headline, but the fact is, ellipticals and treadmills are one of the least effective methods of working out in existence. With this article, I’ll show you how to get a much more effective fat-burning workout without wasting time mindlessly exercising on a boring elliptical machine or treadmill.
Now first let me state that if you really honestly enjoy your elliptical machine workouts and treadmill exercise routines, then I give you my blessing to keep doing what you love. The reason is that even though ellipticals and treadmills are relatively ineffective compared to other types of exercises, whatever you actually enjoy doing the most is going to benefit you most in the long run because you will be more likely to stick with it more consistently.
However, don’t say that I didn’t warn you that you might be wasting your time with all these boring mindless cardio machine workouts.
I’ve talked about this previously with my ezine subscribers… I actually do not believe in cardio machines as a good form of working out at all. This might surprise you coming from a fitness nut such as myself, but I don’t think I’ve personally used an exercise bike, treadmill, elliptical, or any other cardio machine for at least 8 years or more.
In fact, I don’t even use cardio machines anymore for warm-ups before my workouts. I actually think it’s a much more effective warm-up to do dumbbell and/or kettlebell swings, snatches, clean & presses, etc, mixed with bodyweight exercises as a great full-body warm-up before working out.
Why do I think cardio machines are so awful? Well, here’s 5 reasons:
1) Treadmills and ellipticals are just a very ineffective way to workout compared to other options. Why should you do treadmill or elliptical workouts when you can get better results by doing more interesting forms of training that actually stimulate a fat-burning hormonal response and stimulate your metabolism to a greater extent.
2) Elliptical machines and treadmills are insanely expensive and a waste of money for people that work out at home… there are so many better things for home workouts you could have spent your money on rather than wasting it on an elliptical machine, treadmill, or exercise bike.
You’ll see plenty of ideas below for better home workouts if you don’t like going to a gym to work out.
3) I have seen several studies that indicated results that treadmill running may be less effective than outdoor running for various reasons such as stride abnormalities on treadmills vs natural running, slightly less caloric burn compared to outdoor running, and so on.
(although I never recommend just “jogging” anyway… variable intensity walking/running or sprinting are much more effective, training your heart rate in a much wider range instead of the same heart rate range the whole time).
4) Steady state exercise (that doesn’t require concentration on what you’re doing) while watching tv or reading a newspaper or magazine creates a mind/body disconnect resulting in extremely poor results compared to exercise that requires focused attention.
5) Elliptical and treadmill workouts are just mind-numbingly boring!
So what are some good alternatives to elliptical machine and treadmill workouts? Some of my favorites are:
Outdoor wind sprint workouts – This is the ultimate workout for a rock hard lean body… just look at the powerful yet super-lean and ripped bodies of world class sprinters, and compare that to the withering weakling physiques of typical marathoners… what would you rather look like?
Jumping rope – incredible mind/body connection and actually fun (you can try speed jumping, crossover jumps, and double jumps once you get good at it)
Kettlebell workouts – nothing will get your heart pounding and sweat pouring like high rep kettlebell swings and/or snatches (or clean & presses)! These can be done with dumbbells too, but I prefer kettlebells as they have a better “feel” to them and the unbalanced nature of KBs makes you work harder)
Bodyweight exercises – mountain climbers, bodyweight squats, push-ups, jumping drills, lunges, bear crawls, plank holds, and so on.
The good old fashioned rowing machine – I don’t really lump this in as a “cardio” machine per se like elliptical machines and treadmills… Rather, I think the rowing machine is actually a great full body workout that actually uses real resistance)
Hill sprinting – running as hard up a hill as possible, followed by walking down and repeating as many times as you can for a full workout (yet another classic drill for a rock hard lean body)
Shadow boxing… a killer workout, but if you are shy, this is best done at home since you will get some crazy looks doing this at a typical gym!
Swimming sprints – a more muscle toning workout compared with steady pace distance swimming… I actually love the upper body pump I get from sprint swimming (instead of swimming slow and steady, with sprint swimming, you swim as fast as you can exerting as much force as you can for 1 lap. Then rest for 15-20 seconds before doing another swim sprint).
Heavy bag punching/kicking workouts, speed bag, rebounding bag… all are tremendous workouts and much more fun than boring cardio machines (requires an very intense mind/body connection which increases results).
I hope this article gives you lots of ideas you can use to go out right away and bring some more variety into your workouts instead of relying on the same old dull elliptical machine and treadmill workout routines. Have fun!
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For those busy people looking for quick but effective workouts check out our Home Workout Routines for Losing Fat Fast
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3 Exercises That Leads to Constant Weight Loss
January 31st, 2010Daily exercise alone is great for burning calories, but if you are not doing it properly it’s going to be a long, slow road to getting the weight loss you desire. Cardiovascular exercises increases your metabolic rate causing the fat burning capacity of your body to increase dramatically.
The truth is, it’s not only about trimming and getting rid of fat, and it should be more on strengthening the abs muscle. Just remember, when we talk about developing the abs, exercises alone aren’t enough. Weight loss exercises have helped many people who failed at lose weight. This article will reveal you the procedure on how to lose weight quickly and the three of the most effective exercises you can do at home.
1. THE LONG ARM CRUNCH
The long arm crunch is a variation of the traditional crunch that works the upper abdominal muscles. This exercise is harder than the traditional crunch and if done properly will provide some great results.
The exercise is done lying on an exercise mat with your back flat against the mat and your legs outstretched with your feet flexed. Then extend your arms above your head while gripping together forming a long arm lever that rests against the mat. Then hold your neck in a straight line with your spine as if resisting bending your neck as the crunch is done.
To perform the crunches effectively make sure to keep your back and heels pressed against the mat while completing the crunch. Raise your shoulder blades and arms off the mat to come up into a basic crunch using your upper abdominals.
Take a deep breath in the resting position before you start the crunch and exhale as you come up into the crunch. Take another deep breath in as your return to the resting position. If you are beginner a set of 12 to 16 repetitions is enough to start with and the number of repetitions can be increased as you become more comfortable with the exercise.
2. CROSSOVER CRUNCHES
Crossover crunch is another great exercise for the ab muscles. It is recommended that you do the crunch slowly when you do the “crossover” part of the crunch to engage the oblique muscles.
To do this exercise lie on your back with your knees bent and feet flat on the floor about hip-width apart and gently place your fingertips behind your head. Cross your right leg over your left leg so your right ankle is resting on your left knee. Inhale and Raise your right shoulders up and toward your left knee as high and as far as possible twisting your torso to touch your left elbow to your right knee. Begin exhaling when you pass the sticking point.
At the maximum twist position, hold momentarily and exhale the rest of the air in your lungs. Inhale and return to the startReturn to the starting position and repeat for the desired number of repetitions before switching over to the other side.Raise your crossing shoulder as high as possible when you go into the twisting action to get the best results.
3. The Captain’s Chair: The #1 Best Ab Exercise
The Captain’s Chair is fairly inexpensive equipment made of a metal or wood frame in the shape of an extended chair with no seat, built with a pair of high, padded armrests fitted with small vertical posts or handles. You have to be careful when doing this exercise to keep your lower back stable when dong the exercise. Do not arch your back during this exercise. If you can’t do it correctly, then you shouldn’t do it at all.
The exercise is done while in a standing position. Stand on the chair and grip the handles to stabilize your upper body. Press your back against the pad and slowly lift knees until your thighs are horizontal. Raise your knees until they almost touch your chest. Hold the position is for a few seconds, and then slowly lower your legs until they are in the vertical position again.
Make sure to keep your lower back firmly in place – otherwise you won’t be strengthening your abs. If you don’t feel the tightening and burning in your abs after a few reps you’re probably not doing the exercise properly. Repeat the exercise 10 to 15 times for each set. You can do the exercise while sitting on an ordinary chair if The Captain’s Chair is not available.
Performing some sets for each of the abdominal exercises above on a regular basis in parallel with proper eating habits should lead you to constant weight loss.
The Myth of Daily Exercise: Does daily weight loss exercise successfully lead to long-term weight loss? Click here to find out why most people disagree!
To read more about “amazingly simple to understand and easy to conduct” weight loss exercises visit: http://plansweightloss.com/category/exercises-to-lose-weight.
7 Great Exercises To Get You Ripped
December 8th, 2009187 lbs. Now, I’m 202 lbs. and still fit. But it only started to happen once I found out how. Before that I was always working… … weight loss fat burning diet bodybuilding fitness creatine overweight lifting workouts exercise health personal trainer cardio treadmill elliptical eating carbohydrates proteins calories anorexia atkins acai berry oprah biggest loser low carb abs pack p90x supplements steroids metabolism bench press chest biceps pills cellulite core women nike watchers lean …
