Workout Routines For Toning

Strength circuits make great workout routines for toning up. But you have to choose your exercises well to ensure you get the right benefit from the training session.

The workout should include exercises and sets that aim for strength endurance, which means your sets should be 15 to 25 repetitions in total. There are many great workout routines for toning, but the circuit below is based on home fitness exercises that do not require any special equipment, only a pair of dumbbells. This means they can be done at home or on the go if you travel around for work and can’t get to a gym.

Before we get on to the actual circuit, it’s worth noting that part of toning requires an awareness of your body composition. If you’re carrying a fairly thick layer of excess fat, then you’ll never notice the benefits of your toning workouts. So you should think about your nutrition as well.

The Home Fitness Circuit Routine

The following 12 exercises should be completed in order, one after the other, with 30 seconds rest between each exercise.

The 12 exercises make up 1 circuit, and this circuit should be completed 3 times. So you’ll be performing 36 sets in total.

With 30 seconds rest, the entire routine should last around 45 minutes depending on your fitness level and speed at which you perform each set.

However, if it’s your first circuit, you’ll probably want to take it easy to start with. Start off performing only 2 circuits, and maybe rest for 45 to 60 seconds between sets instead. You’ll be surprised at how quickly you’ll gain strength and stamina, and how quickly you’ll tone up. Anyway, see the circuit below.

Progression With Your Workout Routines for Toning

After only a few weeks, maybe a month or so, you’ll be able to complete 3 circuits of the above exercises (with only 30 seconds rest) with relative ease.

So you’ll want to challenge yourself more. If you don’t your training will become stagnant and you’ll soon get bored.

To challenge yourself, start off by adding a fourth circuit but maintain the 30 second rest between sets. It’s not really worth going over an hour though, if you’re ultimate goal is to tone up.

Then, once this becomes easy, try replacing some of the easier exercises for harder ones. With experience you’ll know which exercises you cruise through and which ones you don’t.

Though that doesn’t mean you shouldn’t ever do those exercises again. It’s just good to change things around now and again, so your training doesn’t become stagnant and your body doesn’t become used to the stress. Another good method to make the workouts tougher is to increase your speed of repetitions. That doesn’t mean going at it like you’re possessed, and certainly not to the point where you are at an increased risk of injury, but just up the pace a little.

As mentioned above, you might wish to consider a workout routine to shed some excess fat. Take a look at these HIIT Cardio workouts. You could perform your strength endurance circuit and HIIT training on alternate days (but ensure you have at least 1 or 2 days rest each week!).

Online Weight Loss Programs

If you dont want to go the the gym, or maybe you live in a rural community that doesnt have a fitness center, you may want to consider an online weight loss programs.

The beauty of these programs is that you can fit them into your schedule. In the end this save you a lot of time. Think about how long it takes to get all your stuff ready to go to the gym. Think of how long it takes to drive there. Then you have to shower and get dressed in a busy change room and drive all the way back home again. Thats a lot of wasted time.

Another advantage of online weight loss programs is that you have your own personal trainer. Sure they wont be able to adjust your form for you, but there are programs that feature HIGHLY trained PROFESSIONAL trainers. They help you train with their videos and lesson outlines.

Do you have to keep a set schedule? No. You can access your online program any time day or night. That local gym that closes at 8pm? Forget about it. With an online program you do your exercise when YOU want.

One thing I have always hated about going to the gym were the classes. Those trainers are always barking at you do push harder, do more. I think its far healthier and far easier to keep motivated when you do things as best and as comfortably as you can. After all, the harder you make things on yourself, the more likely you are to give up.

The only real disadvantage to an online weight loss program is that they are impersonal. If you want to exercise as a social activity they probably arent right for you. Some people like to go to the gym to meet people. They like talking about their work out and their goals and find like minded people. Online programs do compensate for this by having a web forum where you can talk and get support. But for me this just isnt the same as knowing the person.

Regardless of whether you choose an online weight loss program or an offline one the same rules apply. Choose one thats right for you lifestyle and dont give up if it doesnt work out for you. There is a weight loss method that is right for you, youve just got to find it!

How to Cut Down on Calories

Losing weight is easier than you might think. Forget the fad diets, and start thinking calorie deficit, the only true way to lose your fat.

If you want to lose weight then you have to be in calorie deficit. This means that you must consistently burn off more calories than you consume through the food you eat. It’s as simple as that. This is the key principle to weight loss.

But there are various ways to calorie deficit. One way, an easy way, is to cut down on calories.

How to cut down on calories to lose weight

You have to control your calorie intake to lose weight, so cutting down on calories is a good start for your efforts.

Whether you want to lose a stone or 5 stone, the principle is the same.

For starters you have to cut out the junk calories, so consuming foods like chocolate, cake, sweets, and fizzy drinks is a real sin in terms of your diet.

If you really can’t eliminate them entirely (though you should give it a real good go during the weight loss phase of your diet) then you should at least save them for the occasional treat.

Maybe save them for key milestones during your weight loss phase, such as every time you lose half a stone.

Next you should reduce your starchy food intake. This includes foods such as rice, pasta, pizza, potatoes, and bread. You shouldn’t cut them out entirely, as they are a fantastic source of fuel and nutrients, but you should reduce the size of your portions, and also the frequency that you eat them if they make up a large part of your diet.

Starchy foods such as these are high in carbohydrate calories, and if you don’t burn off these carbs they will be converted in to fat and subsequently stored under your skin and around your organs.

Boosting your calorie deficit to lose weight fast

The greater your calorie deficit the quicker you will lose weight, but you shouldn’t but your calories by more than 500 to 700 calories below your average daily requirement (the average daily requirement for women is 2000 calories and for men 2500 calories).

So you will have to find another way to boost your calorie deficit. Exercise!

Really, if you want to lose weight fast then you will have to add exercise to your routine. It will really boost your deficit, and therefore the speed that you strip back the fat.

See how to burn 1000 calories every training session to maximise your deficit.

Health Related Components Of Fitness

There are 4 health related components of fitness, and your exercise routine and lifestyle should take in to account all of them. If you neglect any of these, then you will likely suffer for it sooner or later.

The trick is to find a balance in your training to work each of these components to suit your personal needs.

The 4 health related components of fitness

The most obvious one to us all is body composition. There comes a time when we all need to lose weight (or gain weight), so this component of fitness tends to be closest to home.

It basically refers to the amount of fat you have in relation to lean tissue, such as muscles, etc. The more fat you have, the greater the health risk and the less you will be able to perform aerobically. So keeping your fat to an acceptable level is imperative to your wellbeing. For men, your fat levels should range from 10 percent to 25 percent of your total body mass. For women it is between 12 percent and 25 percent. The best way to control your body composition is through counting calories. If you want to lose weight then you should ensure calorie deficit. Or calorie surplus if you want to gain weight. Either way, the right foods in the right quantities is essential.

Strength is another component of fitness. But there are different types of strength. Limit strength refers to the greatest amount of force you can apply in an all out effort. Though useful, and we all require some degree of limit strength, it is not the most useful with regard to health related fitness.

Strength endurance on the other hand refers to your ability to apply a force continuously, over and over. This is much more useful to your health related fitness and wellbeing. You might have a job where you are on your feet all day, or need to manual handle all day long. A good strength endurance will only make your life easier.

Then there is your aerobic capacity. This refers to your ability to utilise the oxygen you breath to convert your energy stores in to usable energy. The greater your aerobic capacity, the more sub-maximal exercise you will be able to perform. Exercises like running, cycling, swimming, rowing, etc., will be easier.

This is very important for your health related fitness and wellbeing. If you work on your aerobic capacity then you will find every task become easier and easier, and you will feel like you have more energy at the end of the day.

And the final component of fitness is flexibility. This refers to the range of movement around a joint, and is dictated by the stiffness is your soft tissues. That is, the stiffness in your muscles, ligaments, and tendons.

Having good flexibility is vital for reducing the risk of injury, and increasing the longevity of a joint. And this becomes more and more important as we grow older.

A good stretching and flexibility routine should be a regular part of your lifestyle.

Finding a balancing between the health related components of fitness

As mentioned above, you need to find the right balance between the components of fitness. If you are a runner or long distance swimmer, then working your limit strength and ignoring your body composition would hinder your progress or ruin it entirely. You would want to concentrate heavily on your aerobic capacity and strength endurance.

However, for health related fitness and your general wellbeing, you should consider all of the components mentioned above. There is also another good reason to work on your components of fitness. When we exercise our bodies release endorphins, which are our natural feel good chemicals. They elevate our mood, making us feel good. Exercise has also been shown to help with depression!

So make exercise a part of your lifestyle. Work all the components of fitness and increase your general wellbeing.

Eating As A Way To Lose Weight After Child Birth

The months following childbirth will be some of the happiest of your life however they will doubtless be some of the most exhausting as well and you may find it nearly impossible to find the time to contemplate shedding pounds. With a brand new baby to look after you may be forgiven for putting the issue of losing post pregnancy pounds to the back of your mind for the moment however it ought to be among your priorities. It has been demonstrated by several scientific studies that any extra pregnancy weight that isn’t lost after 6 months becomes increasingly hard to get rid of and can cause additional weight gain in future pregnancies.

Eating as a way to lose weight after child birth

Post pregnancy weightloss is essentially the same as weight reduction at any other time. By concentrating on the essentials of a good healthy diet that is low in fat, sugar and salt and contains plenty of fruit and vegetables you’ll be able to lose weight. Drinking plenty of water to help you to lose weight after giving birth is another good idea because it helps to keep you properly hydrated, aids digestion of food and is good for your skin. Drinking green tea can assist weight loss after child birth because it is one of the things which will help to accelerate one’s metabolism so that you can burn off more calories everyday.

Breastfeeding to lose weight after pregnancy

Breastfeeding your little one is one of the best ways to shed weight following childbirth. It will help to use up the stores of fat which the body has acquired over the preceding 9 months and it is undoubtedly one of the important factors in regaining your former shape.

Exercise as a way to lose weight after childbirth

Exercising has a critical role to play in losing weight at any time and this is true of post pregnancy slimming as well. Working out helps you to burn off unwanted calories in addition to strengthening muscles that may not have been used much for the previous few months. Many individuals try yoga for losing weight following child birth although any form of exercise is great provided that it gets you active and moving about.

Goal setting for post pregnancy weight loss

It is very important be sensible and realise that you will not get your figure back in just a few short weeks unlike the celeb moms who you often see looking as skinny as ever less than a month after having a baby. These women have got a group of doctors and personal trainers working for them and unless you have the same you should set reasonable targets. You should aim to lose one pound a week when you begin your new weight-loss and exercise regimen as this rate of weight reduction allows the body time to adapt to its new shape.

You will discover some great post pregnancy weight loss tips on the net such as what & when to eat to assist in your weight loss goals and information about sleeping and losing weight after pregnancy.

Best Way to Lose Weight

The best way to lose weight is not to rush into the latest diet . Instead you need to see weight loss as a major project such as buying and moving into a new house in a different suburb. Such a move would change your life permanently; so should losing weight. Start this major project-your weight loss program when you have time to plan and organize yourself. You need time to write out menus, shop and cook. Or you may choose to have low calorie pre-cooked meals delivered to you.

The best way to lose weight starts with examining your own situation, your own feelings. Are there emotional issues that have stopped you succeeding in the past? Have your feelings caused you to self-sabotage? Do you eat to stop feelings of anxiety, sadness or even anger? Perhaps there are more complex reasons. One woman was sexually abused by her father, married at 18 to escape her father , and was physically abused by her husband whom she later divorced. She realized that her fat body was a suit of armor to protect her from men. Another woman grew up listening to her father constantly commenting about womens superficial attributes, praising women who were slim and pretty. She rebelled against her fathers shallow evaluation of women by becoming obese. If you think that there may be emotional issues that lead you to eating too much food, consider having counseling from a psychologist ,psychotherapist or psychiatrist who specializes in weight issues. Many therapists also conduct hypnosis which has proven to very helpful to some people as an aid to weight loss.

The best way to lose weight involves physically setting yourself up for success. Clean the pantry and refrigerator. Get rid of all fattening food that you know wont suit your diet. You are not giving up your favourite fattening food forever , but just for the early weeks when you want fast weight loss to keep you motivated. Get support. Find a friend to share the weight loss journey with you. Choose carefully. Find someone who has a positive attitude, not someone who will whine and complain or persuade you its OK to give up. Perhaps join a weight loss group where you can meet others and lose weight together. The advantage of a group is that you can learn from others and be inspired by their success. A disadvantage may be that attending meetings may be too time-consuming of you have a tight schedule.

The best way to lose weight involves committing to long term change. Create new habits or you will fall back on the old habits which caused you to gain weight. Rome was not built in a day; there is no need to expect that you will change everything immediately. Start with a small change which through repetition becomes a habit. If you dont usually eat breakfast, then commit to eating breakfast every day. A simple meal with fibre and protein is a good start. A bowl of cereal with low fat milk and a piece of fruit will do. Here are some good habits to create, one at a time.

Meditate every morning. Mediation will center you, keep you calmer and help you eat more mindfully. If you dont know how to meditate, buy a CD that teaches you.

Do some exercise every day. Start with walking around the block. If it is too cold or wet to walk outside, walk up and down the hallway at home or up and down the stairs if you have any.

Eat breakfast.

Wherever possible, choose to walk up and down stairs rather than use the escalator or lift.

Use low fat or skim milk in your tea or coffee.

There is good information about diet and exercise on the Healthy-weight-loss-guide website. Browse this site. Depending on your age and sex, there may be factors such as the metabolic syndrome or menopause that have an effect on your weight loss. Good luck!

Bench Press Workout

The following bench press workout is for the beginner who wishes to increase their muscular size and strength.

For other training sessions, see the growing list of workout routines and copy or modify them to suit your own training goals. We’re all different and we all have our own ultimate goals, so tweak them where necessary to suit your requirements.

As I always mention, fitness and exercise is more than lifting weights or being able to running 30 miles across the fells. It is about eating the right foods also. Following a well balanced diet will go a long way! Without it, you’ve no chance.

Do you think a fell runner could achieve such feats of endurance living off pork scratching and beer? Definitely not!

And the same goes for the weightlifter. If you want to see an increase in your lean muscle mass and strength, then your body is going to need an appropriate diet. See this article for ideas on How to Gain Weight.

Anyway, on to the workout . . .

Bench Press Workout

The following workout revolves around two exercises: the flat bench barbell press and incline bench barbell press.

You will carry out 2 warm up sets of 20 then 15 repetitions followed by 3 working sets for each exercise (15, 12, and 10 repetitions). This probably doesn’t sound very much, but they are the staple exercises for most bodybuilding chest routines. And if you work your sessions hard, that is perform each set to muscle failure, you’ll certainly feel it over the following two or three days!

Only perform this routine once per week. It will force your muscles to grow and strengthen . . . but only if you let it! By this I mean you have to give your muscles rest and recuperation. Some R and R.

If you don’t, your muscles won’t have time to repair and hence won’t grow. Hard Training plus sound nutrition plus rest and recuperation equals growth. Omit any single one of these and you just won’t make lean muscle gains.

Progression in your Bench Press Workout

You should keep a log or diary of every training session you do. Each week try to increase the number of repetitions you do for each set. After a few weeks, when you’re adding 1 or 2 repetitions to every set, up the amount of weight on the bar to bring you repetitions back down to the suggested range.

After a few months of this, with a good muscle foundation, mix things up a little by substituting an exercise for dumbbell presses.

You’ll soon see the lean muscle and strength gains you are after!