What is the Best Cardio for Weight Loss?

With cardio machines, it is possible to work very hard in a short period of time. This can ensure that those lunch time or morning exercises to be more efficient. However, the problem with many people is that they do not work out in the right manner. If you can manage to fix the mistakes when performing the cardio workouts, it will be possible to burn more calories for your effort.

One of the common mistakes that people make is too little resistance.   Most people allow momentum to do the workout rather than propelling the step using the leg muscles. The most important thing is to ensure that the resistance is set correctly and you and you can feel yourself and you push down the ramp when making a revolution instead of just flipping slowly.

leg strength training for runners

Another mistake is to get bored. In order to overcome this, a good idea is to do intervals as these will help you to reach a higher intensity and for  a long and sustained period. A good idea would be to engage in a blast of a period of 90 seconds in a few minutes.

A mistake that you should avoid is to hold yourself using the arms. Many people usually put hands on railing before locking elbows with the arms straight down.  This is more or less than using the crutches. To overcome this challenge, you should start by resting the hands in a light manner, on the bars for the purpose of balance. Keep the balance in an upright way as you lean slightly forward.

When the resistance is too little, this is another challenge that can prevent you to benefit from the best cardio exercises. To fix this challenge, you should ensure that you go slowly with the resistance. This will provide you with a workout that is tougher. It will also increase the heart rate while maintaining your time at the training area.

If you want to find more information about the what is the best cardio for weight loss, you should get in touch with Muscle Prodigy.

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How To Become a Better Athlete

In order to become a better, you will need to be more than just a sports person. This is because there is a mental angle that will require you to prepare your attitude and mind to be the best ever possible in your particular sport. When you combine the good mindset with the right workouts and healthy habits, it will be possible for you to see improvement in your physical abilities.

It doesn’t matter whether you are a great lifter who is trying to build endurance or a runner whose aim is to increase strength; there are a few tips that will go a long way in boosting your athletics level. Here are a few of these tips:

Have a coach

You are the person who is best suited to understand his or her physical skills. However, having an outside perspective is a good thing. When you have a coach, it will be possible to set goals that are reachable, remain focused during the workouts and ensure that you improve in areas where you find that you are falling short.

full body strength training routine

Have an individual program

To become a better athlete, it is important to ensure that you are improving on your weaknesses. While it is essential to practice with a team, it is also important to set aside time that will help you to improve your individual skills.

Remain focused in your workouts

Allowing your mind to wander is easy when you are engaging in exercises and drills. However, staying focused on whatever you are doing is important in helping you to remain focused.

Take time to cool down after exercising

After every workout session, you will need to take time to ensure that the body gets the physical cool down. A good idea would be to engage in low intensity stretches and movements that can go a long way in restoring your muscles and ensuring that your metabolic waste is processed.

What Are The Best Ways To Increase Your Bench Press

Before you even begin to think of how to increase your bench press, it is advisable to ensure that you are using a spotter for the sake of your own safety. There are many people out there who end up getting hurt because they try to get too heavy even without the spot.

It is important to ensure that you play it safe. If you have been training alone, you will need to start using the spot. This will be an important decision as when you roll that heavy weight from the ribcages to your thigh before sitting up with the weight while on the lap, this can end leaving some tracks that are pretty mean.

what is the best cardio for weight loss

A good idea of engaging in any premise of a routine is a basic overload. This will mean that in each week, you will be putting in more stress on muscles. In order to achieve this, you will need to add some smaller amounts of weight to a bar every week. The progressive load will force your body to grow to enable it to adapt to increasing stress levels even though you may not be training to a level of failure apart from during the last sets.

As you bench, it is important to ensure that the eyes remain below the bar with the shoulder blades getting squeezed together and the chest getting held high. This will provide you with a better base from where to push from.

The point where the chest touches the bar will vary from one person to the other. The most important thing is to ensure that this feels natural without having to place a lot of stress on the shoulder. In order to achieve the best results, you will need to start with some lighter weights that what you normally use for the purposes of benching.

4 Qualities Of The Unbeatable Cross Fit Athletes

Today’s world is full of all sorts of information on the best training programs for cross fit athletes. Almost every athlete believes in themselves and he/she is realistic in setting their goals, but there are some attributes that differentiate the best athletes from the typical ones. Successful athletes take their training as a full time job; they can handle rejections, are not afraid to perform in the open, have a couch who knows the game; they do consultations with nutritionists, massage therapists, and physical therapists to keep them on the right tracks. Training should be the number one priority for the serious cross fit athletes. If you want to step up your athleticism, follow these four habits of the most successful athletes.

Do not underrate working with a couch

A cross fitter is a gamer and in any game, there exist unending competitions. For an athlete to keep up with rivalry there is a need for proper support network which involves coaching and mentorship programs. It is essential to seek a couch who values the long term success of an athlete. Coaching should not only help in achieving short term targets but also assure long term fitness, health, and peak performances of an athlete.

full body vs split routine

Be realistic

There is no room for lying to you as a sportsperson. Set reasonable objectives that correspond to your training. It is good to test your limits but don’t be a fool. Do not push yourself off limits; you could fail.

Apply your ultimate capacity

Giving your all means to literally surrender every single bit of your energy during workouts and ensure all exercises are completed. Even when the body and mind are inclining to rest, do not take the deal. Focus on victory because the ultimate goal is to relish the moment of being a winner on the final day of competition.

Surrender your comfort zone

A cross fit athlete ought to set goals that are perceived as ‘uncomfortable.’ Modify your goals in such a way that they are past the normal competitors’ aspirations. Under no circumstance should you settle for less than your capacity; aim for a higher notch.

If you want to find more information about how to improve athletic performance, you should get in touch with Muscle Prodigy.

How to increase your bench press

The most famous weight lifting exercise in the gyms is the bench press. For strength training beginners, it is usually among the first workouts to be learnt. Unfortunately,most people do not know how to do it properly. Are you having problems with your current bench press techniques? This article will give you tips on how to increase your bench press.

Do proper lifting

There are proper ways to deal with the weight when bench pressing. To start with, ensure that the thumbs are firmly wrapped around the bar to prevent any accidental slip of the weight; this is a very important aspect in stabilizing the shoulders and it shows that the weight lifter is ready to press. Also, fix your two feet stably on the ground for greater strength and stability: keeping the feet on the bench or hanging in the air is very wrong. The neck should be placed at a neutral position to avoid injury. You should never curve your back or bounce any weight off your chest- this is deadly.

Build your triceps

If you want to press greater weights, you need to increase the strength of your triceps by doing for example dips and rope press-downs.

Tighten your glutes

As you bench press with the glutes squeezed, the stability of the body increases hence more power for the workout.

Boost the strength of your back

The back renders the strength and support necessary for any physical activity. A strong back is a guarantee for greater bench presses.

compound vs isolation exercises

Healthy nutrition

A healthy and clean diet works best for weight lifters. Take a lot of proteins for muscle building, moderate carbohydrates intake, and drink a lot of water to keep you hydrated. You can also take vitamin and protein supplements to boost your strength.

Breathe

Breathing is extremely imperative for any exercise. Before taking the weight down, breathe deeply and then hold; then on your way up, do a slow exhalation. So, breathing is another way of attaining stability by creating tension on your chest muscles.

Take time for recovery

What most people don’t know is that rest enhances the healing process. You also require recovery periods between the sets of bench press. Most importantly get enough sleep.

The Best Cardio Exercises For Weight Loss

In the recent past, obesity has proven to be a big challenge for many people especially in developed nations. This is particularly due to our unhealthy lifestyle where we consume a lot of harmful processed foods as well as packed foods. This is on top of the lack of physical activity. The good news is that with cardio activities, it is possible to take control of your health and achieve that toned look. This is on top of the fact that you don’t have to join a gym in order to perform these workouts.

Jumping ropes

This workout is not only inexpensive but it is an age-old one that can help you to lose up to 220 calories in a period of 20 minutes. This is without doubt a good cardio workout. You can practice it anywhere in your house or even when travelling. It will help to shape the lower body muscles, legs and butt to achieve that figure you have bee envying.

Spot jogging

This is the easiest cardio workout that you can practice on a daily basis and in the luxury of your home in case you do not feel like you should hit the gym. The good news is that it is even possible to squeeze the hassle free exercises into your busy schedule. By spot jogging for a period of 30 minutes, it will be possible to burn up to 270 calories. This will also help to ensure that cardio problems are kept at bay.

chest weight training

Squat jumps

These plyometric exercises are a great choice for burning fat. They can be included in nearly all the high cardio workouts that are suitable for increasing strength. They are also effective in toning leg muscles such as quadriceps, hamstrings and calves.

Jumping jacks

This is a cardio workout that is not only high impact but is also effective in working your whole body. By jumping jacks for a period of 10 minutes, it is possible to burn up to 100 calories.

Try these best cardio workouts for weight loss and you will see results.

How to get motivated to lose weight

We all know the benefits of losing weight.  Unfortunately, it is never easy to achieve your desired weight. No matter, how hard you try; you can find yourself losing focus. The good news is that there are some measures that you can use to ensure that you have motivation to lose weight.

Have a realistic goal

When you make statements such as “I will lose 40 pounds in the next few month”, you are only setting yourself up for failure. This is why you should have a realistic and attainable goal. To lose weight, you should try to go slow about steady. You can aim to lose a few pounds every week.

Have a weight loss partner

motivation to lose weight, how to stay motivated to lose weight, motivation for losing weightWhen you have a weight loss partner, you will have someone to be your motivation for losing weight. The person can help you to either eat better or stick to your exercise regimen. It can also help to have a person with whom you can go for grocery shopping with.

Join a class

If it doesn’t seem feasible to have a workout buddy, you should consider joining a class. This will help to keep you motivated as you will feel guilty when you fall behind the rest of the class. You can also join a dance class, yoga or even kickboxing class. There are many options that you can choose from and all you will need is to explore.

Have an exercise log

When you write down the progress, you will be able to keep track of how well you are doing. You can do this by having an exercise and food log where you write down what you have been doing every day, the calories you have burnt and whether you are getting any closer to the goal. In case you have buddies, you can share with them so that you have extra responsibility.

If you would like to learn about “How to get motivated to lose weight?” you can contact Muscle Prodigy.