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Keep Exercise Journals For Real Results
Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It's also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon.
One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, "Insanity is doing the same thing over and over again, and expecting different results". Don't let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training journal, you will see specific patterns where you are succeeding and also where you're falling short. One of the most important pieces of exercise advice is to figure not only "what to do", but more importantly "what not to do". When you know the areas to avoid, your progress will skyrocket!
You can download our FREE exercise journals here:
Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!
Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?
I have been counseling people on weight loss, exercise efficiency and nutrition for over twenty years. Every time I go to the gym I observe people, their training tactics and their workout habits. Over the last few years I have noticed something about certain people in the gym that has been interesting. You would think more people would do this but they don't. What I have noticed is certain people have a habit or process they go through when they workout that most do not. What is interesting is, before I even realize that they do it, I can tell by the way their bodies look that they have this habit. They are leaner, healthier looking, and stronger than most.
It seems like everyone is concerned about putting on the pounds over the annual holiday season, but what about summer vacations? We spend the greater part of the new year trying to shed the weight gained from an over-indulgence of turkey, stuffing, mashed potatoes, pies and various other sweets in order to slip into that new bikini or eliminate the gut before shedding the shirt at the beach. What happens when you reach your destination of summer frolicking? Toss your diet out the window and reward yourself with excess? Stay loyal to your eating and exercise plan? Somehow manage to find a happy medium? I was faced with these questions when I embarked on a weeklong excursion of bliss to Kona Village on the Big Island of Hawaii.
An Ab Exercise For Everyone!
I don't have much of a problem with belly pouch or bulge, since I've been doing one ab exercise or another for most of my life to make my abs flat.
Should You Train Before Bedtime?
A Japanese study found that if you exercise at night you will be less tired the next day. Apparently it increases testosterone levels.
Warning! Lack Of Exercise Could Be Harmful To Your Health
You know it's bad when the Surgeon General issues a warning that lack of exercise is hazardous to your health. And that was back in '96. Since then, the stats haven't improved much, either: 25% of the American population is still sedentary and 60% do not exercise regularly (Reference: http://www.cdc.gov).
Exercise For Any Size
Do you feel that you can barely do any activity at all?
Toning Your Abs - Common Exercising Myths
1. The 'Chew Then Crunch' Myth
The Lactate Threshold ? Reality or Fallacy?
For many years exercise science has perpetuated the concept of a lactate threshold - a point during exercise where a sudden, sharp increase is noted in the concentration of lactate in the blood. This phenomenon is supposedly noticed when blood samples are taken from subjects performing incremental to max exercise tests much the same as a VO2 max test. Traditionally, it has been noted that when concentration of lactate is plotted against running speed (or %VO2 max) on a graph, as the individual runs faster the quantity of lactate in the blood remains constant up to a certain speed, after which a sudden inflection in the gradient occurs. This inflection point has been dubbed the lactate threshold - the point during intense exercise where the muscles become increasingly anaerobic, generating vast quantities of lactate. Therefore, this phenomenon has also become known as the anaerobic or ventilation threshold.
When Exercising Right Looks Wrong III (Back)
Hopefully, if you read my last article I got you thinking. Thinking about different ways to train, not necessarily using machines, but using your entire body with each exercise. We talked about the changes exercise science has brought about and the risks of continuing to train the way we currently do. Our bodies, as I alluded to, were not designed to be cramped into a one size fits all machine and forced to move in a specific pattern. That pattern unfortunately is single jointed, and those of us in the know understand that even putting food in your mouth requires 3 major and around 24 smaller joints. We need to train the same way that our body was designed to operate.
The History of Pilates ? It All Began With One Sickly Child
A look into the history of Pilates helps you understand the tremendous power that this form of exercise has to help strengthen and transform your body. Unlike yoga, which has a tradition that goes back thousands of years, one individual developed the Pilates Method at the beginning of the twentieth century.
Exercise Is a Key to Good Health for All of Us
There's plenty of evidence that an essential component of a healthy life is physical activity. It has been shown that exercise has a positive effect on both your body and mind.
After Exercise Headache - More Serious Than You Think?
It's surprisingly common - you're exercising, everything's fine, and then POW - a headache strikes! Or, sometimes, a headache hits while you're exercising. Is it just a minor annoyance? Or could it be a signal that something serious is going on? Should you go to the doctor, or just shrug it off?
4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise
We all know that well-balanced diets include the different nutrients we need to maintain health and well-being. But did you know that your exercise program needs to be well-balanced, too? There's three types of exercise to include in your work-out diet.
Six Simple Strategies to Turn Your Walks into Workouts
If You are already fitness walking several times a week ? great! Now its time to step it up a bit. Here are 6 ways to turn your walks into workouts. They involve adding a little creativity but with these few simple techniques you can maximize the benefits of your walk and get more of an overall body workout.
How to Supercharge Your Energy Levels through Exercise
Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.
Exercise and Kids: The Difference between Training Children and Adults!
The greatest mistake a person can make when exercising with children is to treat them like little adults. Children are growing and developing rapidly. This means that certain physiological issues must be considered when they are exercising.
Exercising for life ? The magic is in the synergy!
Synergy: the working together of two or more things, people, or organizations, especially when the result is greater than the sum of their individual effects or capabilities
Calf Cramps - How To Get More Gain For Less Pain!
I cannot imagine that there is anyone past the age of about 10, that has never had calf cramps. Let's face it, they are horrible. From having no pain and full movement to excruciating agony in a matter of seconds. I think that you can relate to that. If you are into sports though, calf cramps are far more common, and can stop you in your tracks. So what are calf cramps exactly? Anyone competing in sports know that they usually occur after strenuous exercise. But what about those poor folk who wake up with cramps for no discernable reason. So, how do they occur?
Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!
Rebounding: Health and Fitness Benefits
The New Lover Approach to Starting an Exercise Program
Approach a New Exercise Program Like a New Lover
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