Strength Training Tips

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Strength training is an important part of any workout routine. It is a type of exercise which helps strengthen the muscle mass of the body. As you age, the muscle strength and bone density in the body tends to weaken resulting in accidents and injuries which can hamper your day to day activities.

Stronger muscles improve the metabolism of the body, help reduce the pressure on the heart and keep blood sugar levels in control. Some simple strength training tips are listed below.

muscle

Start off gradually

If you are new to this form of exercise, begin with lighter weights and fewer repetitions, gradually increasing them. Muscle strength is achieved when your muscles get tired momentarily and you cannot continue any further. You will begin to feel this momentary muscle fatigue at the end of a single set of eight to twelve repetitions. Make sure that you rest your muscles for at least two to three minutes before moving on to the next set. Muscles need time to repair, hence do not load your workout schedule with too many strength training exercises else it may lead to injury.

Plan a mix of exercises

Although dumbbells are a convenient and inexpensive form of strength training, you will achieve better results and avoid boredom as well by mixing up your exercises. If you have access to a gym, try out equipments like exercise balls and resistance bands or any other strength training machines that are available. You can sign up for Pilates classes or yoga classes as well to give you that much needed variety and fun in your exercise routine.

Practice proper form

Whatever type of exercise you follow, if your form or posture is not correct, you will not be able to achieve the desired results. It will also add to the risk of injury. Hence it is essential that you learn the correct way to do an exercise. If you are finding it difficult to understand the ideal posture for the exercise, it may be a good idea to fix up a few strength training sessions with a personal trainer. A personal trainer will guide you and monitor the posture of your exercise thereby avoiding injury and help increase the effectiveness of the exercise.
Include whole body exercises

It may seem logical to target your problem areas, however concentrating only on a particular muscle group can lead to muscular imbalance in the body and increase the risk of injury. Moreover, muscles all over the body need to be toned and strengthened for maximum benefits. Concentrate on different muscle groups after every session; for example, you can work on your butt and thigh muscles during one session and move on to your upper body muscles during the next session. Alternatively, you can practice whole body exercises during each session.

Before and after

For maximum benefits and minimum injury, it is essential to warm up before any exercise regime. A simple five minute sprint or spot jogging that will bring up your heart rate is a must. Similarly, stretching your muscles after any workout will contract your muscles and help you feel relaxed.

Healthy Meal Plans for Weight Loss

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Healthy meal plans for weight loss is only one of your options in losing extra weight. You actually do not need to lift heavy weights all the time just to lose weight. A careful planning of your meal will also improve your goal to lose weight faster.

This method of controlling your diet is also good for your health since it will give you more endurance in your daily exercises and work routine. If you do your exercise more than the usual plan that you have, you should also change your meal diet to fit the existing work to avoid stress and dehydration in your system.

Healthy meal plans

Now, if you’re just trying to lose weight and not so sure on how to do it, try to ask for help through your gym instructor, buy some books about making healthy meal plans for weight loss or check the internet for more information. The net will give more alternatives in looking for more ways to prepare a healthy meal and losing weight all together.

You can try a low fat diet, a low carbohydrate diet or you can try the veggie diet for a change. These three diets have are actually advisable to diabetic people but still you can also try this and if the result is not that impressive as you might feel, you can also try other healthy meal plans.

A healthy meal plans for weight loss is your partner in your work outs; the more sweat you give out from your body also requires you to eat more healthy food to compensate this kind physical exertion. Less food in take during a hard routine exercise is not a good idea. Make sure you balance your work and your diet to avoid body break down in the future. Just remember to take more fluids or liquid during a task to avoid dehydration.

During the planning of your healthy meal plans for weight loss, make sure that you check your doctors’ consent and advice before any action to prevent any injuries in your work outs. There is a better meal plan for each person, so check the best meal or diet meal plan before you decided to hit the gym for some work outs.

Remember that prevention is better than cure. Just be wise in your decision and planning about your healthy meal. You know what they say, better safe than sorry.

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Low Intensity Workout Tips

Every workout routine on the market isn’t right for every person. When you begin a workout after a long hiatus or if you’ve never exercised in your life, you shouldn’t go all out on your first day of training.

The best approach is to participate in a low intensity workout for at least 40 minutes. This is to ensure that you don’t overwork your muscles and become a victim of mental burnout.

low intensity

Low intensity doesn’t mean that you should coast through your workouts. Your heart rate should reach 40% – 60% of the maximum rate. If your heart rate is lower than 40%, you are not getting the most out of your workout. If your heart rate is more than 60% you are doing too much too soon, and your body will feel it.

That’s one of the reasons people quit working out early on in their training. They are so gung-ho about the process that they put in more effort than their body is ready for. In turn, the body reacts negatively and before you know it, their back to the couch with a salty bag of chips. Don’t let this happen to you.

There are several low intensity workout routines you can participate in, including walking, cycling or jogging. These old standbys never go out of style, probably because the exercises are easy to do. To get the most out of your routines, make sure to walk, cycle, or run at least four days a week.

Also make sure to vary your routines. If you’re on equipment, increase the intensity from time to time. Or if you exercise outdoors, search for a place that is hilly. Monitor your heart rate to ensure you are within your zone.

Why You Should Do Strength Training for Optimal Health

Strength training, also known as old-school barbell training, is a very effective way for you to get in to shape. This type of training is very widespread and there are thousands of people around the world doing it to improve their health and get stronger.

What is Strength Training?

Strength training

Strength training is training the body for strength. Basically, if you train this way, you will get stronger. This type of training focuses on barbell training and movements. A barbell is a piece of iron rod that you can put weight on each side.

The basic barbell exercises or movements are:

  • Squat
  • Bench Press
  • Military Press
  • Barbell Row
  • Deadlift

These are the main lifts that are in most strength training programs.

Before exercise machines were developed most strong men, trained this way in the old school gyms. Modern fitness gyms have tons of different machines for different muscles. You do not want to train on these machines until you have muscles. These machines are great for body builders who already have muscles and want to chisel down their figure.

These machines are also great for the gyms because it’s easy to install and use by members of the public. Less qualified staff is needed in the gym. Which means the gyms save money, and make more of it. Machines limit your range of motion, and can cause injury if you’re not strong enough. Because of the limited range of motion, even if you get strong doing an exercise on the machine, it wouldn’t be very useful in an everyday situation.

On the other hand, strength training utilizes the entire body’s muscles working together to do an exercise. It’s only you and the barbell, it takes concentration, strength and determination to do. Most strength training programs are also progressive, so you can actually measure how strong you get over time.

For example, if you are a beginner, than most strength training programs recommend that you start with the empty bar and add 2.5 lbs on each side, each workout. The typical workout schedule is Monday, Wednesday, and Friday. This allows you to have rest periods. And trust me, you need them.

If you follow a simple program like 5×5 Stronglifts from stronglifts.com, then by week 4 you would be lifting about 30 lbs on each side, which would be about 105 lbs (including the bar, the bar itself is 45 lbs).

Most of the strength training barbell exercises require you to use your whole range of motion, which makes this type of training make your whole body stronger. Believe it or not Arnold Schwarzenegger training program was based on strength before he ever did any bodybuilding. At the height of his strength career, Arnold was able to Deadlift an impressive 680 lbs for his 240 lb frame body.

Some people say that lifting weights (meaning barbell exercises) are dangerous because you can get more injured. This is nothing but a myth. Actual statistics show that kids and adults are more prone to get injured by sports, such as soccer, football, and basketball, than weight lifting. Weight lifting or strength training in a correct and control way is much safer than many sports.

Another myth that is propagated by some people is that weight lifting is bad for your back. This is false. There is no science behind this myth, and in fact strength training has been proven to improve back muscles and overall posture.

Strength training is a great way for anybody to get into shape, because it is easy, doesn’t require a lot of time and is proven to work.

Visit my page here to learn more about strength training.

Work Your Healthy Meal Plan and it Will Work

You don’t have to go to the nutrition supplement store or even the local drugstore. The best way to lose weight and keep it off is to maintain a healthy meal plan. No supplement or miracle weight loss pill is going to make you lose weight. Contrary to popular opinion, burning calories does not happen by taking herbs or diet pills.

The only way you lose weight long term is to burn more calories than you consume each day. A diet plan that works is a healthy meal plan that you continue to follow until you have reached your goal.

About 2/3 thirds of the population is either overweight or obese.

If a company could simply sell you a pill or liquid solution to burn fat and calories, everybody would be slim and health problems resulting from weight would be a thing of the past. The U.S. Food and Drug Administration states that there are no magic pills for losing weight or reducing calories.

Diet plans that work are structured for you to lose one to two pounds of body fat per week.

A healthy meal plan will give you structure as well as flexibility. If you follow the rules of the plan, you will see results. If you allow yourself some flexibility, you will stick with the plan longer so you can see the results. The plan is no good if you can’t stick with it long enough for it to work.

Structure

A healthy meal plan that works must be written down.

It is much easier to be accountable to something if it is in writing. The plan should give you the number of calories you need to lose weight. Meals should be structured around this number of calories. Do not skip meals to save on calories. You should eat 4 to 5 small meals each day to increase your metabolism. Eat good nutritious meals so your body will function properly. Eating late at night can ruin a perfect meal plan.

Every once in a while you can snack at night but don’t make it a habit. It is very easy for those late night snacks to end up being the size of a small meal.

You need to include exercise in your plan.

A combination of strength training and cardiovascular exercise is ideal for increasing your metabolism and maintaining weight loss. You should strive for some type of exercise at least 5 times a week. Find an activity that you will continue to enjoy, even after you have reached your goal. For some people, just walking around the block is a big step.

You want to check with your doctor before starting any exercise routine if you haven’t exercised in a while. What ever you do, you want to get your heart rate elevated. A rule of thumb is you should be able to talk but not want to hold a full conversation.

Flexibility

In order to have a successful healthy meal plan you need some type of flexibility. Add foods that you like to your meal plan.

If these foods are not considered healthy or low calorie, you just don’t eat as much as you normally would. Keep in mind those foods that have the words ‘light’ on the package can still have a high amount of fat and calories. ‘Fat-free’ does not mean you can eat all you want just because it has no fat. Many fat free foods are loaded with sugar and are high in calories.

If you have been sticking to your healthy meal plan, then you deserve to have a ‘free day’. Every week or so, allow yourself a day to eat what you want.You will soon find that you do not binge as much on these days.

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Essential Oblique Exercise Advice

If you don’t do any exercise at all, you are never going to get great abs! And I know you’re looking to get great oblique abs! If you didn’t click to look at this oblique workout article, then you will never know whether you can achieve fantastic abs or not.

Find out what you have to do – stick to these 3 simple rules – and you will soon be on your way to getting great abs. Stay focused, stay determined and persevere. You can do it! This is a means to an end. You want something out of this, but you have to put the work in to get it.

exercise

The suggested rules for your oblique workout to work, are:

1. Exercise

There is no avoiding it – exercise is part of the oblique workout – and it has to be done. Try to include some obiques exercises at least 2 or 3 times a week into your workout routine. Choose some exercises that include the use of weights, and this will help to strengthen your muscles fast. It will build them too which is great because bigger muscles use more calories, which means they help to burn excess body fat.

Examples of exercises in a highly effective oblique workout, would be: medicine ball twists, side raises on an exercise ball or some dumbbell side dips.

2. Nutrition

Eat a well-balanced, healthy diet of lean protein, complex carbohydrates and healthy fats eg fish oils / olive oil. At all costs avoid trans fats and try to avoid refined sugar too. Drink lots of water to help re-hydrate your muscles as you train.

3. Burn the Fat

Now that you are including an oblique workout in your exercise routine, your muscles will be developing, and growing strong with the help of the protein in your diet. But you will need to do one last thing to help burn more fat off to reveal those great oblique abs.

Intense cardio sessions are the answer to this. High intensity interval training sessions to be precise. These involve a short blast of intense cardiovascular training output, followed by a shorter less intense output session, and then alternated high intensity and lower intensity for a maximum of 20 minutes. For example, you could sprint for 20 seconds and then jog or walk for 10 seconds, then sprint, then jog or walk, etc.

You can start with 2 minute sessions if you are a total beginner, work up to 5 minute sessions, and intersperse these 5 minute sessions throughout your oblique workout routine for maximum effect. You will get the results you are after, if you stick to this complete oblique workout and remain focused and determined.

Tips to Gain Strength Quickly

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In order to setup a proper strength training routine, you need to understand how a muscle gets stronger. If you fail to understand the physiology behind getting stronger, you will put together a sub-optimal strength training program.

My goal in this short article is to explain the differences between bodybuilding and gaining strength.

strength

How a Bodybuilding Program Works.

Bodybuilding involves breaking down a muscle. This is done by performing reps in the 6-12 range and working the muscle to exhaustion. Typically bodybuilders aim for a “burn” and a “pump” in the muscle. They employ things like forced reps and negatives. If your goal is to build muscle then you are purposely trying to damage that muscle group. The idea is that when the muscle repairs itself, it will overcompensate and add a little more mass to that muscle group. Over time, these muscle groups will become noticeably larger. A proper strength training program aims for something much different.

How a Strength Program Works.

A good strength training plan should focus on making a muscle more efficient, not in breaking down a muscle. If your strength training program is geared toward things like the “pump” or the “burn” then you need to change your approach. Think of bodybuilding as “muscle” based and strength training as “nervous system” based. In a good strength training program you are trying to train your nervous system to send stronger impulses to the muscle group being worked. Your strength training program should be based around performing heavy weights and low repetitions.

Heavy Weights Generate Stronger Nerve Impulses to the Muscle Than Light Weights.

If you take a 5 pound weight and curl it, you nervous system barely needs to work to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system needs to work harder. The heavier the weights you chose, the less reps you can perform in a specific lift. That is why an effective strength training program is based around lifting heavy weights for low reps.

How Many Sets and Reps are Optimal in a Good Strength Program?

In order to train your nervous system to become more efficient, you need to train it to fire strong impulses to the muscle over and over again. You must perform a specific heavy lift enough times for the mind-to-muscle link to get stronger. Gaining strength is a skill that is developed with practice like any other skill, so your strength training program needs to reflect that. Each set you perform should be 2-5 reps, but you will need to perform many sets to get the proper practice. You can decide for yourself how many sets you want to perform, I recommend between 6-10 sets in the major lifts.

Never Train To Failure if You Want to Gain Strength at a Fast Rate!

Training to failure is definitely a bodybuilding thing. None of your sets in your strength training program should ever be taken to failure. Every time you train to failure you are teaching your nervous system to fail. You will be rewarded with weaker impulses sent to the muscle on the next sets you perform. When you train to failure you are taking a “few steps back” in your quest to gaining strength. Obviously forced reps are to be avoided as well.

Schedule Plenty of Rest In Between Sets in Your Strength Routine.

Bodybuilders strive hard for things like “the pump” and they are trying to really exhaust their muscles, so they need to keep rest to a minimum. In a strength training program, you want maximum nerve impulses sent to the muscle each and every rep. In order to insure that really strong impulses are generated, you need to rest up to 5 minutes in between each set. If you ever play video games it is like waiting for your character’s energy to recharge up to 100%. Schedule enough time in your strength workout to rest 3-5 minutes in between each set.

You Should Not Be Sore After Performing Your Strength Training Program.

Since your strength workout isn’t breaking down your muscles, you should experience very little soreness the days after your workout. Since the muscles don’t need to repair themselves, you can work each muscle group more often than if you following a bodybuilding routine. A bodybuilder might work each muscle group twice a week, you should be able to work each muscle group 3-4 times per week. If you “practice” each lift 4 times per week, you should get quicker results than someone who does it 2 times per week. Just make sure that you aren’t breaking the muscle down like a bodybuilder.

A Quick Summary of a Good Strength Training Program

1) 3-5 reps per set
2) 6-10 sets per exercise
3) 3-5 minutes rest in between sets
4) Never train to failure
5) Never perform forced reps
6) Practice major lifts 3-4 times per week

Hopefully this clears up some of the confusion out there in setting up an effective strength training program.

Healthy Meal Plan Tips to Follow

These days when junk foods, processed foods and other unhealthy edible treats are very common in the market, it is of importance that you know how you can plan your meals. Planning meals will help you eat healthily.

Healthy meal planning is something that many people may find challenging, yet with the help of some pointers, you can certainly ease this difficulty and make sure that everything you and your family eat is delicious and nourishing.

meal

• Develop a cycle menu for about 4-6 weeks. This will help provide variety to your meals.

• Your menu cycle must include balance; Balance in flavors such as sweet, sour, savory, tart and lightly spicy. This balance will help awaken and stimulate the taste buds. Balance also refers to the contained nutrients in each meal. Meals that you will prepare and serve to your family must provide them with nutrients. Meals should have protein, carbohydrates, vitamins, minerals and other nourishing components found in a variety of foods.

• Your meals must be emphasized with variety. Change the types of menus that you prepare and serve every day. Every now and then, you may try to cook foods that are unfamiliar to you.

• Contrast is also another important aspect of meal planning. Food texture and appearance of foods must be considered. Textures of food include smoothness, crispness and fluffiness. You should avoid using excessive amount of the same kind of foods in just one meal. Make your dish striking by using different shapes and sizes of ingredients.

• Color also makes the meals and foods appealing to the eyes. When your dish has only one color, you tend to have less desire to eat it; but if the food has various colors in it, your mind thinks that it is delicious even if you have not tasted it yet. Vegetables and fruits add the natural colors you need in your meals.

• In planning meals, there are several things that contribute to your challenges like calorie counts. To be successful in healthy meal planning, you can avoid all these difficulties by making everything simple. Meal planning does not have to include too extravagant or elaborate meals every day. You just have to stick to foods that you love and enjoy. There are also easy recipes that you can find online which incorporate ingredients that are new to you.

• In making changes to your diet, you should not do it all at once. Make changes gradually and slowly. It would not be realistic to make your entire meals on the completely healthy side in just one night.

• There are certain foods that you know are not that healthy enough, but you should not consider these foods are wholly prohibited. You may still include them in your meals, but what’s important is you consume them moderately.

• Remember that you may plan the healthiest meal of all, yet if your attitude in eating will not be healthy, then your efforts may all be for nothing. Eat your planned meals with the family and enjoy them together. Always eat breakfast to jumpstart the metabolism.

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Hyper Effective Workout Advice (Chest Exercise for Men)

Ask any woman and they will not hesitate to tell you a man’s most attractive physical feature is a highly developed chest. So it is no surprise that men fervently search for ways to workout their chest muscles in order to develop them into pecs all women will love and other men will envy.

If you have been searching for hyper effective workout advice for male chest exercises, you have finally found the right article.

chestChest Exercises

Out of all of the chest exercises created for the male’s pectoral muscle in mind, the bench press is arguably the most highly effective one. Bench presses can do many things for your chest, such as bring you the benefit of ripped pecs and increase the back arm muscle strength. If you want to take your bench pressing workouts to a whole new level, try alternating the way you space your hands.

Parallel bar dips will be the next chest exercise you should move to once you have slightly built up your pecs. When you do dips on the parallel bar, you will be adding great definition to your chest. Although parallel dips have a higher level of difficulty than bench presses, the reward is worth the extra effort. If huge pecs are what you are after, dips are what you must do.

The last exercise technique is called the dumbbell incline bench press. This exercise is the key to adding muscle mass to your upper chest, which will in turn give your pecs an overall thick look.

Exercise Tips to Remember

Even though the above chest exercises are hyper effective, it is still crucial to switch up your routines as well as increase your intensity at regular intervals in order to build your chest muscles quickly and efficiently.

Also, it is more important to be slow and controlled with your repetitions as shooting for a high amount of reps to complete or the heaviness of the weights you lift.

Always keep your elbows at a 90 degree angle in comparison to the floor as well as lined up with your barbell, and your arms should remain parallel with your bar. This form is vital to the proper building of pectoral muscles. If your elbows are bending towards your side, like many others make the mistake of doing, you will gain muscle mass in your triceps and shoulders instead of your chest.

Nutrition is Key

Your nutritional intake goes hand in hand with your chest exercises. Loading up on lean protein is ideal for building muscle mass.

Of course, your caloric intake plays a big role in the increasing of muscles too. The general rule is to take in a minimum of 1,000 more calories than your Basal Metabolic Rate, or BMR. Your BMR is the calories your body burns daily while at rest and this number can be calculated through various tools on the internet. There is no mistake about it; a high caloric intake is not optional for those seeking to build their chest muscles quickly and effectively.

How to Develop Healthy Meal Plans

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Do you want your husband to lose weight? Or do you want the family to adopt a better, healthier lifestyle? You have to begin by creating some healthy meal plans. It is best to make about 4-5 meal plans and then to rotate them so that you can get a lot of variety in your meals.

Here are some tips for meal plans that are healthy for your family:

healthy meal plans

  1. When you make healthy meal plans, make sure of one thing: breakfast. It’s the most important meal of the day, and it is also the most ignored one. Take care that your family eats a healthy breakfast. You can include healthy cereals, sprouts, fresh fruits and juices in the breakfast. It is best to have three meals a day and two snacks between them. Eating more might sound unhealthy, but eating smaller portions more often is actually healthier. It increases metabolism and burns more fat. Plus it reduces the tendency to eat out in the evening.

  2. Make sure you include some carbohydrates in healthy meal plans. Though most people think that carbs are bad, but your body needs some of them to function properly. You need some energy to operate, and carbohydrates are the source of that energy. You can select whole wheat options like bagel, waffles, or toasts. Also, if you have growing kids, make sure you include calcium in your breakfast. It is good for women as well. Have a small glass of skimmed milk or a cup of yogurt. Include eggs in breakfast as they are an excellent source of protein.

  3. For the first snack, pick something light and small. But it should be satisfying so that it keeps your family full till lunch. You can have nuts for energy, but try to avoid fattening ones (like cashews). You can pick almonds and walnuts instead. Also, low sugar flavored water would be a good addition. Then for lunch, include protein rich diet, like tofu burger, vegetables and fruits. You can also have shredded cheese along with baby spinach leaves and a tomato slice.

  4. For the second snack of the day, include a couple of fruits. You can also give them some cheddar slices. And if they crave salt, pack some mini pretzels. Plan the dinner to be light since they are going to sleep after it. You can have some fruits, salad, and a light protein dish. There should be at least a one-hour gap between eating and sleeping. This way your body will digest the food easily, and you can have better sleep.

When you prepare healthy meal plans, make sure you prepare enough servings for each food group. Rotate your menus so that your family doesn’t complain of lack of variety.

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Workout Advice for Women

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Let’s face it, women are more pressured to look good than men in today’s society. Those flawless bodies we see in magazines, on TV, or on the Internet have become the gold standard by which beauty is defined in our society today. While some progress has been made when it comes to educating women that “fit” is not the same as “thin,” there are still many who adhere by the code that “thin is in,” causing these women to go through the dangers of crash dieting, diet pills and poor nutrition and exercise habits.

The road to genuine physical fitness need not be such a dangerous one. For you girls out there who are serious about looking good the healthy way, here are some tips:

women

1. Do it for yourself.

This is the most crucial part. Most girls want to get that lean and sexy body because they want their husband’s or their boyfriends to desire them more. Others go on a dieting frenzy because they want to fit into that little black dress. Don’t. Love is blind and will close its eyes on those unsightly bumps. And why would you want to get all sweaty for a dress? If you must exercise or go on a diet, do it because you want to be healthy, because you want to feel good about your body, because you want to do it.

2. Go at your own pace.

You can’t lose those bumps in a matter of days. You’ll only land in the hospital if you even try. Think of physical fitness as a life-long commitment. There’s no rush. Do it regularly and stay focused on your program. Comparing yourself with others will only get you down and depressed.

3. Walk for health.

A 20-minute brisk walk around the park or your neighborhood can boost your metabolism. Aim for 10,000 a day- the recommended number of steps experts say can have lasting effects in terms of protecting you from cardiovascular and heart diseases as well as certain types of cancers. A pedometer is a cheap electronic device that you can clip on your waste to measure the number of steps you take each day. Studies have proven that pedometers keep you motivated to get moving. Get one.

4. Do bodyweight training.

Push ups, pull ups, crunches, squats, calisthenics and other bodyweight exercises provide a full body workout without the need to enroll in a gym.

5. Join fitness boot camps for support.

Fitness boot camps that are exclusive for women are springing up all over the country to provide the necessary support and camaraderie as they work out to lose weight and improve cardiovascular and muscular strength and endurance.

6. Mind your heart rate as you work out.

Experts recommend working out at 75%-85% of your maximum heart rate. Below this means you’re not doing enough, above it means you’re doing more than you should.

7. Eat healthy.

Any serious attempts at keeping fit cannot be achieved by exercise alone. It has to be accompanied by a sensible diet regimen that includes lots of fruit and veggies, sufficient amounts of protein from lean meat and enough water. While this can be difficult at first, you have to try to wean yourself away from processed foods.

 

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Routine Workout Advice

Are you just starting to get back into a workout routine after years away from the gym? Perhaps you’ve never been to the gym in your life and need to figure out some sort of daily pattern of what the heck to do.

A few years ago I lost 40 pounds after years of sitting on the couch. So, let me give you some advice on how to get into or back into the swing of things.

workoutFirst, start small. Don’t expect too much of yourself when you are beginning that way you will be impressed by the results you do achieve.

Second, do a combination of both weight lifting and cardio. Weight lifting will build muscle and the more muscle you have the more fat you burn. Cardio is important too. However, you don’t have to spend hours every day on a treadmill. By doing ten 50 – 100 meter sprints you will actually raise your metabolism so that you are burning more calories when you do spend longer on the treadmill.

Third, there is no reason to do sit ups or any sort of ab workouts until you have gotten down to the body fat percentage that will make your ab muscles visible. Men need below 10% body fat and women below 16%.

Four, you don’t need to spend hours a day in the gym. Just spend between 30 – 45 minutes five days a week. You can do cardio one day and lift weights the next. Variety is the spice of life and will keep you from getting bored.

Finally, here are some weight loss secrets that will add to the effectiveness of your efforts. Exercising in the morning before eating burns off the fat calories rather than carb calories so this is an optimal time. Green tea has been found to significantly increase the metabolism and therefore contributes to weight loss. Brew yourself some green tea and save it as iced tea to drink while you are working out.

And, last but not least, take cayenne pepper capsules. The benefits of this spice are too numerous to list here but one of them is that it also increases your metabolism.