Friday, August 27, 2010

Fat Loss Results and Itensity - Resistance

Today I'm going to give you some great tips on how you can boost intensity and get the most out of your Trim Tighten and Tone program.

Your body responds best to exercise when you are doing short intense bursts, hence interval training.  Because TTT program is interval based.....here are some ways to make sure you maximize your intensity and get the most out of your workouts.

1.  Use the right resistance -  you have to really work on pinpointing the ideal resistance for you for each exercise, set and rep range.  This won't happen overnight, but is essential to maximizing results because if the resistance you use is too light your body won't be stimulated to change...if it's too much then you risk injury and naturally progress.  Here is where you have to pay attention to details, particularly when you first start doing the programs.  Your body isn't used to working out so don't go overboard....but also be careful not to go easy on yourself.  This is where the -1, -3 etc for the Weight come in to play....for example if you are supposed to do 12 reps and it's a -1 then pick a weight that you can do 13 reps with perfect form, but only do 12 reps.  The key to working this out is to write down the weights you use and keep track of your workouts....as you get more experienced this will be easier.  Just remember, not enough resistance and your muscles won't be challenged and therefore you won't make gains.  You need to have some discomfort and soreness...just not excessive amounts.  Some people are more tolerant if  this than others, but over time you can build up your tolerance and the mindset it takes to push yourself.

Tip 1:  If you select a weight and it's too light then just do the exercise more slowly so you fatigue at the proper rep count.

Tip 2:  If you are doing an exercise that is not easy to add external resistance (e.g. reverse crunch) just move more slowly through the exercise or change your body positioning (e.g. in the reverse crunch keep your legs straighter and let them go down closer to the floor on each rep)

Tip 3:  Use the appropriate resistance for each set, in other words don't feel you need to use the same weight for each set or you will be limiting yourself....the resistance you can use on the first set may be much different than the weight you can use on the final set.....again push yourself within your capabilities to use the most appropriate resistance on each set and then write it down so next time you know what to do.

Monday, August 23, 2010

Where can I get necessary equipment?

All you need are some dumbbells, an exercise ball and a bench.  These can be purchased at any store that carries sporting goods, from your standard big box stores to specialty sporting goods or fitness stores.  You may also be able to find these items through online classifieds like craigslist or your typical online stores.  Watch for shipping charges, particularly if you are buying dumbbells.  Wal-Mart has the most reasonable prices for these items.  You'll end up paying a lot more at a fitness or sporting goods store, unless you find a sale.  Look to spend under $1/lb for dumbbells and you should be able to get an exercise ball for $15 or so.  Benches vary a lot in price, but if you look around you should be able to get a basic adjustable bench for $50 or less.  If you are just starting there is no need to get super fancy equipment because you just don't need it.  Regardless of the equipment you still have to put the work in to get the results!

Tuesday, September 22, 2009

When to Workout at Home?

This is always a common question people have, regardless of whether they workout at home or somewhere else (gym, outdoors etc.). The bottom line on this is that you should workout at whatever time best fits your schedule and preferences because if you don't workout it doesn't really matter what time is best. Physiologically speaking your body is more warmed up and ready to be active with exercise later on in the day, around 3-4PM. However, many people prefer or should I say know that if they don't get their workout in first thing in the morning they won't get it done at all because life happens! When you do workout early in the morning you probably should warm up a bit more just because your body has been in a resting state and naturally needs to get going a bit before jumping into a challenging workout. Regardless of the time you just need to make sure you get it done. There will be days when you can't fit a lengthy workout in or when you know your body needs some rest thus just choose one or two exercises or maybe just some stretches. That's one of the many advantages of this book, with all of the exercise photos and minimal text you can quickly and easily turn to the type of exercise you want, pick out an exercise/stretch and do it. This is perfect for when you are tired and the last thing you want to do is spend time trying to decipher how to do an exercise explained using a paragraph or more worth of text.

Take home point - at least do some type of exercise each day....whether it's 5 minutes or 50 minutes...just do it!