No matter if you are looking to bulk up, build lean muscle, shed a few pounds, or just start exercising for something to do in your spare time, I urge you to PLEASE start your journey out by listening to the following sentence:
To get the ideal body you want there are 4
factors. You have an eating program, a sleep
program, a lifting program, and a cardio
program.
These are the 4 NECESSITIES you need to start your journey!
Without abiding by these 4 facets, there's no use to even attempt anything
further.
Among all of these, cardio is so imperative I can't even begin to
explain! Cardio MUST be done often and you NEED to stay on top of it!
If you are trying to lose weight you are most likely doing steady cardio workouts at least 3 times a week. What if I told you you can burn more calories and keep that metabolic rate up up to 24 hours after you finish working out! Sounds to good to be true right? Wrong! The secret is interval training. Most of us hop on the bike or jog on the treadmill at a consant rate until we are done. Well it's time to change things up. Listed below are some powerful interval training session guaranteed to melt that fat off.
Stationary Bike
Warm up for 2 minutes
At the 2 minute mark, increase the resistance to one that challenges you most and pedal as hard as you can for 30 seconds
Lower the resistance after 30 seconds and continue pedaling for 1 minute
Raise the resitance back up and pedal as fast as you can for 30 seconds
Repeat this process SEVEN times
Treadmill
The same process can be applied to jogging on a treadmill
Warm up for 2 minutes at a moderate pace
Increase the speed and sprint for 30 seconds
Decrease the speed and jog for one minute
Repeat this process SEVEN times
Running
First find yourself a track to run on
Take a warm-up lap mixing a brisk walk with a slow jog
Start a stopwatch and time yourself running one mile to the bestof your abilities
AS SOON as you finish your mile check your time but don't stop!
Continue by walking the next lap
On your next lap you are going to sprint at each of the 100 yard dashes, walking in between
To sum up Parkour is directed perfectly from John Morrison (a skilled expert in parkour) in this video:
"It's basically working out your entire body, your wrists, your knees, your ankles, your shoulders, pretty much everything. This type of intense training is a full body workout! Imagine someone going into the gym doing the bench press over and over again, there just building up one muscle group. There not conditioning there body to withstand any kind of punishment or abuse."
While having been around for sometime, parkour is still relatively new to the world of fitness and still is not accepted as a true foundation for fitness. But when you get right down to it and study it for what its worth, Parkour is truly one of the most physical and rewarding activities a person can do!
Advantages of Parkour:
-Build up every muscle group in your body through one workout
-Can avoid the people in the gym (the world is your playground)
-Gives you added strength and endurance
-Builds up your physical activity
-Ever changing, evolving. there is NEVER a similar parkour workout
-Keeps you EXTREMELY focused on your task at hand
-Mind/body awareness
Disadvantages of Parkour:
-Probably the biggest disadvantage and ONLY one is that it can be extremely dangerous if taken for granted
-Have to be pretty well physically fit for it requires a lot of movement, motions, bending, stretching, jumping, hurling, etc.
Parkour is getting from Point A to Point B in the shortest amount of time possible. Without letting anything stand in your way! Many different physical activities are associated with parkour. Some of the basic moves are kong vaults, side vaults, dash vaults, and wall climbs. The level of skill is endless. It all depends on your work effort and how much you sacrifice to reach your goal you set forth.
With every New Year comes new resolutions and things we promise to do, to help ourselves. Whether it's losing weight, gaining muscle mass, or just maintaining a healthier lifestyle there is a right way to do it and a wrong way. Listed below are the four biggest mistakes for you to avoid.
1. Don't expect results right away
With most resolutions such as losing weight, you will not see results overnight or even within a week. True weightloss takes weeks on weeks on months. Expecting quick results is a sure way to fail. You will expect unreal results and when they don't happen you will feel discouraged and quit before you even began.
2. Unrealistic Expectations
This goes along the same pattern as stated above. Don't expect six pack abs after one week on a program or to lose 20 lbs by the end of your second week. We live in a world that now requires instant satisfaction to feel like you accomplished anything. News flash, if you expect results fast you are guranteed to fail.
3. Don't set unrealistic goals
Be smart about what you say you are going to do. If you say your going to wake up at five in the morning everyday and workout, you might do that that for a week or two but after awhile that routine will take its toll on you and you will give up. Set something realistic, like you will go to the gym at least four times a week etc.
4. Don't Give Up
Out of this list, this is probably the most important one. Do NOT give up no matter what! You can do anything you set your mind too. If you want to lose 40 lbs by summer you can do it! Get a six pack? You can do it! Do yourself a favor and keep going, you will thank yourself later.
Are you looking to widen your shoulders to get that ultimate figure? If that's the case, keep on reading and I will tell you how to do just that. These workouts are GUARANTEED to work and widen those shoulders!
Dumbell Shoulder Press 3 Sets 10-12 Reps
Front Dumbell Raise 3 Sets 10-12 Reps
Shoulder Press (Flat Bar) 3 Sets 10-12 Reps
Reverse Side Lateral 3 Sets 10-12 Reps
Flat Bar Raise 3 Sets 10-12 Reps
REMEMBER choose a weight that presents a challenge to you. If it doesn't challenge you it doesn't change you.
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