Loughborough

• Companies
• Category
• Photographs
• Forums
• News
• Home

Information on Loughborough

Confuse Your Body Into Fitness

Confuse Your Body Into FitnessBy Nicole Palacios

So, you consider yourself someone that works out? Are you at the gym almost every day, faithfully plugging away on the cardio machines? Do you plow through your strength training exercises and dutifully complete each set? If you answered yes to these questions, then you might be in trouble.

Working out is a wonderful thing for your body, we all know that. But if you're doing the same, monotonous activities day in and day out, your body is going to tune out and stop reacting. Sure you're getting a workout for your heart and lungs, and your muscles are maintaining, however they're not seeing any changes, are they?

When was the last time you noticed some physical transformations in your body? When was the last time you put on a pair of jeans and noticed that they were getting looser around the butt and the waist? If it's been more than a few months, then you need to shake things up a bit. You need to confuse your body.

In order to confuse your body, you need to alter your workouts. It can be increased or decreased sets or reps (higher weight less times or lower weight more times), it can be interval training on the treadmill (running hills for 30 seconds with walking intervals), or it can even be doing different muscle groups with completely new exercises all in one go. Whatever you decide, make sure that you really change it up and don't just add an extra five minutes onto the Stairmaster.Muscles that are bored don't react. If you want to get your muscles thinking again, give them a small shock.

Try adding some pure body strength exercises into your routine:

• Pushups• Pullups• Dips• Plank

If you're always using machines, go to free weights

• Freeweight incline flyes • Upright row• Bicep curls with rotation• Tricep overhead extensions

If you're always indoors running, take to the trails

• Run up hills• Run sideways• Run fast then walk• Enjoy the fresh air

You will be amazed at the feeling you will have in your body, not to mention the way you look over the next few weeks.

Of course nutrition is key in the way you look as well, however that's another article. Right now, I want to focus on what you're doing physically.

Take a close look at your routine and see where you can change it. Make some minor tweaks at first if you're uncomfortable, and gradually add more to see how you feel.

With your new routine in place, don't get stuck in the same rut that you just got yourself out of! Change it up every time you work out (it could just be one more rep or hit it from another angle) however don't get complacent.

When you start seeing changes, remember that you got there by confusing your body and getting out of your comfort zone.

Have fun!

Nicole Palacios BSc, ACE, has been part of the fitness industry for 14 years. Her passions include her family, health writing, and fitness. Leading fitness classes and doing research keeps her busy and out of trouble when she's not chasing her children at the park. Check out her website at http://www.perfectfit.ws

,

Exercise For ABS Diet

Exercise For ABS DietBy Kris Lee

Adequate exercise is as important as good nutrition in losing fat or adipose tissue and flattening the stomach in the Abs diet. It includes strength training three times a week, abdominal exercises two or three days a week, and optional aerobic exercises two or three times a week. There are three basic principles to the exercise program: leave at least 48 hours between weights workouts of the same body part; do no exercises one day a week; and warm up for five minutes before exercising by jogging lightly, riding a stationary bike, jumping rope, or doing jumping jacks. There are three components of the plan that target different types of exercise:

* Strength training-Total-body workouts three days a week, with one workout placing extra emphasis on the leg muscles.

* Cardiovascular exercises-Do these twice a week in-between strength training days. Activities include cycling, running, swimming, brisk walking, and stair climbing.

* Abdominal (ab) exercises-Do ab exercises two or three times a week, before strength training workouts.

GETTING STARTED. People who are not already.

exercising should do light strengthening exercises three days a week for the first two weeks. One sample routine is to alternate between three sets of eight to 10 push ups and three sets of 15-20 squats with no weights. Rest for one minute between sets. Whenit Page 3 becomes easy to do 10 or more push ups and 20 or more squats, increase the number of push ups and add weights to the squats, using either a barbell or dumbbells. The weights routine should be followed by 30 minutes of brisk walking.

People who already exercise regularly should consider switching from their current workout routine to the Abs diet workout for at least the first few weeks, according to Zinczenko. For max results, it is greatest to change the workout routine every month to keep the body from adapting to a repetitious routine that can slow muscle development. The Abs diet suggests the basic workout be done on Mondays and Wednesdays, starting with one set of an ab exercise from each of the five categories of abdominal regions. Follow this with two circuits of one set of the core exercises in the order listed. On Tuesdays and Thursdays, do 20-30 minutes of cardiovascular exercise. On Friday, do the Monday through Wednesday workout however in place of the ab exercises, traveling lunges, 10-12 reps, and step-ups, 10-12 reps each leg. Do two complete circuits

For more information on Diet and Fitness, visit my complete diet blog here.

,

Exercises to Get Your Butt to Look Bigger

Exercises to Get Your Butt to Look BiggerBy Tanja Taas

When wanting a bigger butt it isn't just about doing butt exercises. Exercising your abdominals (abs) is also a big part, because a flatter stomach makes your butt to look bigger when compared to other parts of your body. Also when doing different butt exercises you many times are at the same time working out your back and for good muscle balance in your body you should do different abdominal (ab) exercises. Losing weight also plays a big part if you have gathered something extra along the way and this is area where exercising your muscles doesn't work very well.

You have to look into what you are eating and add aerobic exercises to your schedule. Running and jogging are great way to lose excess fat or adipose tissue around the human body and they tend to have also a firming aspect as well. For more intense workouts, you can try to run hills or stairs up and down.

Basic butt exercises and abdominal (ab) exercises are good for toning your body. Squats, lunges and deadlifts are good exercises tostart working out your butt and basic sit-ups are even greater way to start working out your abs. After you get your muscles to some level, where you can perform 30 sit-ups and 50 squats you can start to think about other exercises and adding weights.

When exercising for lean stomach, always do at least 15-20 repetition sets, however there is no need for over 30 repetition sets. When trying to get a bigger butt muscles do 8-10 repetition sets and 15-20 repetition sets for more toned butt. Remember that your exercises shouldn't be all about training just some part of your body, however to train your body overall.

Author of this article and sites such as Ab exercises ABC and has over 15 years of experience in different sports, including 7 years of martial-arts and over 10 years of weightlifting.