Fitness Training Programs Designed to Suit Health Needs

A healthy body and a strong mind is the essence of a good personality. If we have a healthy body, our mind remains joyful and radiant. We are able to concentrate in our work and perform better. Thus, physical fitness is the key to help us look and feel energetic and do our best. A good fitness program allows us to do our work with full vigor and keeps us active to perform tasks and spend quality time with our family and friends. Fitness training is the foundation of good health and overall well being.

Nowadays, people are badly affected by urbanized lifestyle and poor eating habits, which can lead to health problems. Moreover, hectic work schedules, stress and environment pollution also affect our health. Quite often, we are unable to spare time to go to a gym, or take out some time to relax and meditate. However, if we are concerned about our health, we should take the foremost step for fitness training.

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Earlier, the concept of personal fitness training was thought to be a necessity only for athletes and muscle builders. These days, the concept is growing with leaps and bounds in several homes. Personal fitness program focuses on providing personal attention to your fitness goals by assessing your fitness progress regularly and making changes in the process if required.

Personal fitness instructors are certified fitness professionals to guide and design a well-tailored workout chart to help you accomplish your specific fitness aim. They are just like tutors that present you with constant motivation and support to achieve a fit and healthy body. A personal fitness instructor by knowing about your health and medical problems can suggest specific exercises which are right for you.

Home fitness instructors pay visit to your home and provide training on how to achieve a healthy body and get into a better shape through fitness workouts. Voyaging with an ‘exercise routine’ with the help of a personal fitness expert can help you to get into good shape, guided with balanced diet, and loads of motivation to a healthy lifestyle.

Fitness training programs are perfect way to pursue the fitness goals with lot of enthusiasm, zeal and fun through yoga, martial arts or dance. Yoga training can help to increase vitality and energy and improve overall health. It can also help to reduce stress and anxiety and achieve improved concentration and better posture.

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How to Build a Home Gym That Suits Your Needs

These days, people are more conscious of health and they are well informed about latest fitness trends, thanks to the new developments in communication technology. Nowadays, we are all aware of the effect of sedentary lifestyle. We are living in a world where we are always at high risk of possible heart attacks, cardio-vascular diseases, respiratory infections and much more.

Unfortunately, many of us are not able to spare time for daily exercise due to our busy work schedule. However, most of us consent to the fact that it would have been much better if we could somehow manage to spare time for exercise, without having to drive to the gym every morning. Convenience is exactly the essence of having a gym at home.

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A home gym should be designed keeping in mind the needs of all your family members. A fitness area at home allows you to exercise in the utmost privacy and comfort of your home, probably while watching your favorite television channel or tuning to your favorite music station. The best advantage of home gym is that you will be able to use your treadmill or stationary bike at any time of the day, and for as long as you want.

The thought of having a gym at home seems to be full of pledges. However, if you buy fitness equipment without proper planning, the whole thing may not come to practical use. So, prior to investing in your home gym, you should consider your requirements.

First of all, make sure that you have set your practical objectives, as to what you anticipate from exercising at home gym. If you desire to strengthen and tone muscles, it is best to look for more sophisticated machines than those which abet simple exercises.

A home gym with multipurpose equipment would require a bigger space, though you can design your home gym with a smaller space. You can opt for fold-able work stations to get the maximum utility of the floor area. The choice of home gym would largely depend on what fitness equipment you are going to use.

It is very crucial to plan out the space where large fitness equipment will be installed. You will be able to find different makes and models of home gym equipment that come in different dimensions. You should plan beforehand where to place your fitness equipment and make the purchase accordingly.

Next thing in deliberation is the budget. Building your home gym is a one-time investment, as opposed to fitness clubs where you have to pay monthly or annual membership fees. In return of the upfront investment, you get the continual services from home gym. However, it does not indicate that you have to go bankrupt in building your home gym. It is best to invest in basic fitness equipment and gradually make more purchases to make the workout area versatile.

According to professional health experts, equipment for cardiovascular exercises should be an essential piece of equipment in a home gym, though it happens to be the most expensive one. To cut down the budget, you can invest on inexpensive power training fitness machines, without compromising on the quality of the fitness equipment.

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Primal Living Benefits Quick Guide

Following the primal diet and choosing foods that are natural and organic is in fact the best approach towards optimum health. Going Primal means that you eat and exercise just the way our ancestors did before the agricultural dawn. This approach is indeed the best that we can do in 21st century where life has become so fast and we indulge in poor, unhealthy eating habits.

Agriculture has been there for about 10,000 years, which is just a small sliver of long existence of humanity. Before that an average the human spent most of the time gathering and hunting food, foraging fruits, plants, seeds and nuts.

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So, what does a primal follower actually consume? Well, they put emphasis on fruits, animals, oils, nuts, plants and seeds. Going deep in what you can eat on a primal diet include:

Plants

Vegetables of all sorts can be eaten

Animals

Meat of all sorts like chicken, pork, beef, fish, eggs etc can be taken in large quantities in a primal diet

Seeds

Pumpkin seeds, sunflower seeds and others are good to eat in this diet

Nuts

Walnuts, almonds, macadamias are included. Peanuts are not allowed in primal living because they are legumes

Oils

Coconut oil, olive oil and fish oil are some options that can be chosen for primal meals

What’s not included?

The non primal foods include sugars, processed items, dairy products and grains of all sorts like rice, bread, pasta etc.

The benefits of a primal lifestyle are wide but let’s take a look at some of them including:

• Fat burning and weight loss
• Increased level of energy
• Slower pace of aging
• Less risk of facing heart disease and other problems

In all, this diet abstains from the foods that the metabolism was not actually made to eat or digest. Our modern day diet has changed considerably since the Cavemen times but the metabolism is still unaltered genetically coded mechanism of our ancestors.

Benefits

So, is the primal lifestyle worth the efforts and time? Surely, if you start eating the diet for some time, you will notice marked difference in your overall well-being and health. Your sleep pattern will improve, you will be more alert with better mental clarity and will have enhanced energy all through the day.

The benefits of primal living can be great. By eliminating unhealthy foods, increasing intake of healthy Omega 3 body fat as well by reducing the intake of high glycemic index sugar, you will be able to reduce pounds from your body in no time. Also, your cholesterol level will improve and you will face reduced risk of serious illnesses. Your resistance to diseases will also improve and you will face better performance of your body cells.

So, to conclude, it can be said that eating like our ancestors is a great way to remove modern meals and lead a healthy life. What are you waiting for? Go ahead and lead a primal life.

 

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Tips to Maintain Healthy Eating When Eating Out

Although it’s best to avoid eating out as much as possible when eating healthy, of course you’ll still be going out sometimes, whether it’s with friends or for a special occasion. Fortunately, there are some ways that you can enjoy your time at a restaurant without ruining your diet.

Here are some tips to maintain healthy eating when eating out:

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1. Pass on the Bread Basket

Limiting your carb intake is important for any diet plan, and the bread given to you at restaurants is nearly always simple carbs that are bad even for people that aren’t looking to lose weight. So, as long as everyone is in agreement, ask the waiter to leave your bread basket in the kitchen. If someone does want it, keep it as far away from you as possible to avoid temptation.

2. Just Drink Water

When it comes to your drink options, water is going to be the safest in terms of limiting your caloric intake. This is especially important when you’re getting free refills since you feel like you need to drink several glasses to get your money’s worth. Avoid alcoholic beverages as well, except maybe a glass of wine, since most beers and specialty drinks are packed with extra calories.

3. Check the Menu in Advance

If you know where you’re going to be going out to eat long enough in advance, take some time to find out what they have on their menu. Many restaurants post their menu with nutritional information online, so you can plan on what to order before you get there. This will help you be able to make a good decision that’s not influenced by the atmosphere or pictures in the menu.

4. Get a Box

Since most restaurants offer huge meals, you can limit how much you eat by asking for a take-home box as soon as your food arrives. Put up to half of your meal in the box then just eat what’s left on your plate. This will not only help keep you from eating the excessive portion sizes offered by most restaurants, but will also provide you with lunch for tomorrow!

5. Ask for Extra Vegetables

When your meal comes with a few vegetables on the side, ask them to pile them on for you. Most restaurants won’t charge you extra for more vegetables and it will help you fill up on these rather than the higher-calorie options on your plate. Just make sure these vegetables are raw, grilled, or sauteed in butter rather than fried since most oils used for frying are unhealthy.

6. Get it Your Way

Remember that you’re paying for this meal, so you have every right to order your food the way you want it. That might mean asking for a different type of dressing for your salad or different toppings on your burger. Just make sure you’re polite about it and give clear instructions to your waiter so you can get your food the way you need and want it to be.

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How to Make a Smoothie for Sleep!

A lot of people are starting to drink one smoothie or another,  because they’ve heard about their benefits online or from friends. The word is spreading fast that these amazing drinks not only taste great but also do wonders for our energy levels, our immune systems, our bones, our muscle and pretty much every other aspect of human health you can think of!

But what is less common is for people to be truly scientific in their formulation of their smoothies. Smoothies are good for you, yes, but it goes well beyond that. The way in which smoothies are good for you depend entirely on what you put in them and that means you can devise a smoothie with a specific goal once you know what all the ingredients do!

smoothie

To demonstrate this, here are a few ingredients that all have one particular benefit – they greatly enhance your sleep. You can combine a few of these with some other ingredients to make a generally healthy smoothie that will also boost your sleep

Cherries

Cherries are fantastic for enhancing sleep because they provide us with a natural source of melatonin. For those who don’t remember their high school biology, melatonin is the ‘sleep hormone’ that we produce in the brain when we’re ready for bed. The more of this you have, the sleepier you get and the deeper you sleep. Melatonin is what you get in a lot of the most powerful sleeping medications but by getting it from cherries, you can get it much more cheaply and without any of the unwanted side effects (like dependence!).

Milk

Milk is a great choice for your bed-time smoothie because it can make your sleep more restorative. That’s because milk contains healthy cholesterol and your body can use that to make testosterone. This is especially important for men because it helps with the formation of muscle – but for everyone it can be very helpful in healing. A lot of us also associate milk with bedtime from our youth and thus it can be very soothing.

Honey

Health and fitness guru Seth Rogen recommended honey for sleep based on his own observations and this trick quickly took the web by storm. The theory is that honey is a great choice because we need energy while we sleep, or else we wake up with low blood sugar and a headache to go along with it. Honey provides both fructose and sucrose – two sugars that are fast and slow acting. This means that you’ll get energy right at the start of your sleep and also later on when you’re deeper into it. Try adding a little honey to your milk smoothie and see!

Strawberries

Finally, strawberries are a good source of vitamin C and any source of vitamin C can greatly enhance your sleep. That’s because vitamin C is known to increase serotonin and your body converts serotonin into melatonin. Serotonin itself also happens to be good for your mood, meaning you can feel rested and de-stressed before you doze off!

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How to Get Maximum Health Benefits From Your Protein Shake

A protein shake is a drink that you can use to help you build muscle, improve your health or lose weight. The idea is that you’re providing yourself with a convenient way to increase your protein intake, which is useful because protein is what the body uses to make muscle, make neurotransmitters and also repair wounds.

But not all protein shake is made equal and if you’re going to get the best benefits from it, you need to choose it wisely. Read on and we’ll look at how you can go about getting the very most from your protein shake – by choosing the very best form of protein and then turning it into a delicious smoothie!

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Types of Protein

When you buy protein shake, you’ll have a ton of different options to pick from. You can choose whey protein, casein protein, egg protein or soy protein to name just a few!

Unless you are a vegan, the best option for your protein by far is whey protein. That’s because whey, which is a by-product of the cheese making process, is completely natural and healthy with the ability to be absorbed very easily into the body. Whey is more bio-available when compared to soy or casein and cheaper when compared to egg!

The only exception to this rule is that casein may be more useful when choosing a shake to have before bed. That’s because casein absorbs more slowly, providing a steady release of its amino acids that the body can use to build muscle throughout the night.

You’ll also find that protein shakes come in a variety of mixtures. They come in all manner of flavors and with a ton of different added ingredients like creatine.

For our purposes, the best thing to do is to find a protein shake is that pure whey with nothing extra. This will cost a lot less (and you can source things like creatine cheaply if you want to add them) but it will also mean you aren’t getting heaps of carbs, sugars and fats added to your drink – so you’ll be building more muscle and less fat!

And we’re then going to add it all to a nice smoothie!

Making Your Smoothie

A plain whey is not a very tasty drink but the good news is that you can fix that by adding it to a smoothie and including your own flavors in the form of bananas, strawberries and various other ingredients. The key here is to think about the flavor but also the health benefits that you want to get from your smoothie.

Add whole milk to improve absorption and testosterone production for example. Add strawberries for vitamin C and antioxidants, or add avocado for more healthy fats and a dose of extra protein. All this will go down much more smoothly, provide a ton of extra health benefits and also be cheaper and more delicious. Go with the basic stuff and make your own mix, it’s the only way to really make the most of your shake!

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Lifestyle Choices: Learn to Overcome Emotional Overeating

Overcoming emotional overeating can seem overwhelming, and setbacks can be expected. But the good news is, there are lifestyle choices that you can make to help overcome this problem.

The key word is choice – you can choose to follow a healthy lifestyle. Sometimes it helps to break things down into small, specific steps you can take (just trying to lead a “healthier lifestyle” is a bit vague!). Following are some of these specifics. And remember, setbacks and relapses are not unusual. Don’t beat yourself up; just start fresh tomorrow.

emotional overeating

Exercise

Experts are in general agreement that regular exercise three to five days a week is most beneficial. This exercise should consist of at least 20 minutes of cardiovascular exercise (such as vigorous walking, jogging, biking, etc.) followed by some light toning or weight training. Committing to this regimen full-force is not necessarily the best way to go; if you can only exercise once or twice a week, that’s still better than nothing and will hopefully pave the way for more in the future.

Exercise is said to relieve emotional overeating in several ways. For one, exercise produces endorphins which are the body’s natural “feel good” hormones. For another, exercise prevents boredom and mindless eating, which is what you might be doing if you weren’t exercising! And finally, exercise will likely boost your self-image, helping to break the cycle of low self-esteem and poor self-image that “feeds” emotional overeating disorder.

Nature

Never underestimate the healing power of nature! For those with emotional overeating disorder, choosing to spend more time out in nature can be particularly beneficial. After all, in the natural realm there are no media messages to mess with your self-image, and being in nature connects you to your origins and the origins of food.

Some experts theorize that detachment from food and its natural source plays a role in emotional overeating disorder. Getting involved in nature and exploring and appreciating it can go a long way toward reconnecting with our biologically normal view of food. Maybe you can kill two birds with one stone and do your regular exercise outdoors!

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Ten Tips For A Natural Immune System Boost

Cold and flu season is upon us. The first line of natural defense is to wash your hands often, and keep your work area clean by wiping it down with an alcohol solution.

In addition, now is a great time to start boosting your immune system. A weakened immune system leaves your body susceptible to every cold and flu virus, especially during the holiday season when you are in close contact with others, often moving between time zones and changing climates.

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So, how exactly do you go about boosting your immune system? There are a number of great methods. Below are ten recommendations that will boost your body’s immune system naturally.

Vitamin C: You are probably already aware of this reliable supplement. Your body cannot store vitamin C so it is dependent on your dietary intake. To make sure you are getting enough it is recommended to take 1,000 mg a day to fight off infection.

Goldenseal : You will find this remedy very effective in not only preventing infection but also reducing inflammation after you have a cough or flu symptoms.

Turmeric: This herb is a member of the Ginger family and also known as Curcuma. We have a good article on the UHR site on Turmeric along with a chicken recipe that uses this exotic spice. Animal research has shown this herb to be beneficial as an immune stimulant. Recommended dosage is 200 mg per day to support immune health.

Maitake: These mushrooms enhance immunity, and are especially effective in helping the body to inhibit cancer growth. Maitake appears to activate the immune response by stimulating the T- cells that are the body’s defense against viruses and cancer cells. Recommended dosage is 3-7 g per day.

Aloe Vera: Supplementation with Aloe Vera has been shown to be extremely effective in bolstering and balancing the immune system. Recommended dosage is a quarter glass of juice each morning. Take twice a day when you feel a cold or flu coming on.

L-Arginine: Is a non-essential amino acid that promotes wound healing and improves the immune response against bacteria, viruses and tumor cells. Levels of L-Arginine drop during periods of increased stress. Recommended dosage is 3-6 g per day.

Astragalus: Used for nearly 4000 years in traditional Chinese medicine. Early Chinese writings refer to it as “the superior tonic”. Astragalus is a favorite immune system builder among the natural health community. It is good for colds, immune- deficiency- related disorders, including AIDS, cancer, and tumors.

Black Tea: You may be able to boost your fight against the flu with black tea. In a recent study, people who gargled with a black tea extract solution twice per day showed a higher immunity to flu virus compared to the people who did not gargle with black tea. Black tea represents probably the single biggest source of flavonoids–a natural class of antioxidants that are found in many natural plant- derived foods.

Olive leaf: Olive leaf extract is a powerful tool in the fight to kill viruses such as the cold, herpes, and Epstein-Barr. Its power also extends to helping wipe out sinusitis and bronchitis, as well as reducing hypertension and cholesterol levels. The most important element in olive leaf extract is a compound called oleuropein. When purchasing this supplement, look for capsules standardized to 6 percent oleurpein. The recommended dose is 500 mg daily to fight an existing bacterial or viral infection.

Liquorice: Scientific studies have shown that liquorice stimulates immunity. Its ability to fight flu viruses and bacteria allows using it not only for treatment, but also for flu prevention during epidemics. Liquorice root should not be used in cases of high blood pressure, water retention, pregnancy or if on medication.

It is best to start thinking about immune health before you become ill with the cold or flu virus. Now is a great time to start improving your diet, learning to cope with stress and taking an inventory of the gaps in your diet to help decide which supplements will be of most benefit to you.

Here’s to your health!

 

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7 Reasons To Start Up With an Exercise Program

Most of us need to follow an exercise program. This is due to the fact that just a minority of Americans exercise in a significant way.

Below follows 7 good reasons to start exercising now.

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1. Contributes to fat loss.

It is well documented from scientific research all over the world for many years that physical exercise contributes significantly to weight loss. I will not dwell on this issue fore it is so obvious, but just mention the simple fact that weight loss is a function of the net calorie intake.

If you burn more calories than you take in thorough nutrition, you lose weight and vice versa. When you exercise you burn more calories then when you don’t. So the bottom line is: All other factors equal, the more you exercise the more weight or fat you’ll lose. That’s really simple.

2. Preventing Disease

The probability of developing a large number of various diseases has been proven to decrease dramatically thanks to physical exercising. These include:

  • heart disease
  • cancer
  • diabetes
  • stroke

About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors like stress and lack of physical training. We also know that diabetes increases the risk of heart disease and stroke. This shows that many of the risk factors and diseases caused by inactivity are working together to damage your health. Don’t let these ugly forces do that – start exercising today.

3. Healing or improving disease

We also know that many severe and minor diseases can be dramatically improved or even healed by doing regular exercises. These include most of the diseases I mentioned in the last paragraph. Following a workout plan regularly also decreases HDL cholesterol (“bad” cholesterol) levels, decreases triglyceride levels (a fat liquid that increases the risk of diabetes) and decreases blood pressure (a cause of heart attack and stroke).

Regular physical training also reduces the risk of prostate cancers for men, breast and uterine cancers for women, non-insulin dependent diabetes for both genders and much more. All this is scientifically proven. So, why not start your workout today?

4. Enhance your mental health

We know from many scientific study that regular exercising leads to an increased release of endorphin in the body. These chemicals help combat depression and make us feel happier. The body releases these endorphin after only 12 minutes into the workout.

Another chemical called serotonin is increased during and after a workout session. Increased levels of serotonin in the central nervous system is associated with feelings of well-being and decreased mental depression. It also helps you feel less tired which can increase your mental alertness. It also helps you sleep better.

5. Enhance your feeling of wellness

When you are in a good shape and fit you’ll feel more upbeat, and your overall mood is improved. You have experienced that you can stretch your own limits, you know you are capable to do more than before you started to exercise. This gives you a feeling of wellness that’s difficult to describe.

Let’s do an experiment: Do an hour of workout today; do whatever you want like walking, bicycling, swimming, jogging, running whatever. Adjust the intensity of the training so that you sweat really good. Then take a shower and sit down. Feel yourself. Now you know what I mean.

6. Increase your persistence

Regular exercising gives you more energy, which can make you more productive at home and at work. Exercise can give you new goals and a sense of purpose – you have something positive to focus on and aim for. This will increase your overall persistence and prevent the like hood of getting off track, whatever your goal is.

7. Enhance your social capabilities

Following a workout plan regularly can boost our self-esteem. It will Help you look better and you will be more comfortable with your own company. Exercise helps you to get active and meet new people, which prevents you from feeling isolated and unsupported. It even increases your interest in sex, and can improve your marriage or your partner relationship.

So, after knowing all this – all the positive things exercise and workout can do for you – do you have any reason to remain inactive? Come on, get active today. You deserve it.

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3 Ways to Exercise On A Busy Schedule

Most exercise programs are started with the best intentions. So why then, do treadmills turn into storage platforms, and walking shoes are worn only to Saturday night movies? The answer is more of a matter of poor planning then low motivation.

For exercise to be viable, it should include activities you enjoy, be accessible, and fit easily into your daily schedule. Here are 3 three ideas:

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Arm your exercise space for battle.

What would it take for your treadmill to be used? What about the weights? Maybe all you need is for your exercise space/room to be more inviting. You could accomplish this by decorating. Add color, texture, and other elements that will appeal to your senses-sight, smell, and sound. Do simple things like keeping a water pitcher on a table, or adjusting the light to fit your mood. If instead of comfort, your worry is infringing on productive time, consider adding a television with a VCR. This allows you to watch the news or watch a movie that you wouldn’t normally have time to watch. You can view it in 20-30 minute increments. View it only when exercising, forcing you back on the equipment to see what happens next. It might be the motivating factor you’ve been looking for. Another possibility is to listen to a book on tape or recorded meeting notes through a headset. You can also record notes or the next day’s “to do” list as you think of things while exercising.

Walk whenever possible.

This includes the old stand bys like taking the stairs instead of the elevator, parking a distance from your destination, and delivering messages in your office by foot instead of by email. You can also walk on your lunch hour and breaks instead of sitting down to eat or snacking. To get your lunchtime nutrition, eat a quick salad at your desk before you take off. Bringing your food from home will save drive time to a restaurant, enabling you to get more from your breaks. Invite co-worker to walk with you.

Choose active family activities.

Instead of eating a big dinner out-eat a healthy meal at home and then take a walk around the neighborhood together. You’ll save the calories of the large restaurant portions, the time it takes to drive to an establishment, and gain that much need family time. Other “active” activities include walking around at the zoo, hiking on local nature preserves, bicycling, ice-skating, and swimming. The list is endless. Let these types of activities replace television watching and video games.

Turn your good intentions into action. You’ll be healthier and will improve your overall well-being. You may end up with better work relationships as a result of hand delivering your messages. You will certainly strengthen family relationships by focusing on your time together. By investing a little time each day in the development of a healthy lifestyle, you could add years to your life, enabling you to enjoy the days when you no longer have such a chaotic schedule.

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Effective Cardio Workouts In Only 20 Minutes

The perfect workout routine is one that combines strength training and some form of cardio. The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio workout and still reap the benefits.

So first of all, why is it necessary that you add cardio to your workouts? Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier, more lean and stronger overall.

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But what are the benefits of cardio? Here is a short list that names just a few:

  • it helps reduce stress
  • it burns calories which leads to weight loss
  • it makes your heart and lungs stronger
  • it reduces your risk of certain diseases
  • it reduces depression and increases confidence
  • it gives you more energy and helps you sleep better
    To sum it up, adding cardio to your workout improves your health and well-being which leads to a better quality of life. Combine this with strength training and you’re on your way to feeling great, fast.

So how can you reap the benefits of cardio in only 20 minutes per workout? It’s called Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.

The concept in a nutshell is shorter workouts, but higher intensity. This is accomplished by pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more times.

Here is an example:

Interval training is perfect for running. If you’re working out on a treadmill or running outdoors, it’s the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won’t be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you’ve got yourself an effective cardio workout in only 20 minutes.

This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times. You’ll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer…all in only 20 minutes.

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5 Action Ideas To Get Big Fast

Are you sick and tired of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!! What it won’t tell you is that the guy is a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a couple of kids.

The thing is you don’t have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.

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Lets have a look:

1. Back to Basics – To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.

Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.

All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.

Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

2. Perform One Set Per Body Part – Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.

If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.

If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.

Therefore you need to do one set per exercise, remembering to complete the training session in 20 – 30 minutes so to have the most stimulus as possible and then move on to the next exercise.

Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout. Because you are doing one set per exercise, you will have to work it hard and to total failure.

3. Cycle Your Strength Training – The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.

Cycling intensity through changes in repetitions and poundage’s throughout your training program is an effective way to maintain progression and avoid training plateaus.

4. Don’t Train To Long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.  The amount of cortisol released is highly dependent upon the length of training time.

Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max. Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.

5. Don’t Cheat – Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results. Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.

Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.

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