Staying Fit When There Is No Time to Work Out

By George Perelshteyn

Staying fit when there is no time to work out is what we will be speaking about. Physical training is an important part of a healthy lifestyle, but sometimes there simply aren't enough hours in the day for regular trips to the gym. This is particularly true for those who must assume multiple roles in a household; parent, chef, housekeeper, breadwinner, etc. While nothing replaces a good, brisk workout with a personal trainer, there are some ways that you can turn normal household activities into a respectable work out and get some necessary chores done at the same time.

Even if you don't have time to visit your personal trainer, you can still remain physically active and give your metabolism a boost by being creative whether you're at home or at work.

If you have kids who like sports, practice with them. Shooting hoops for a while or kicking around a soccer ball in the back yard are good ways to get you heart rate up. While thirty minutes of cardio are the recommendation, even 10 or 15 minutes will boost your metabolism and make you feel energized.

Go all out with household chores like sweeping, vacuuming, or mopping. If you put some energy into your daily cleaning, not only will you get your work done in record time, but you will burn a respectable number of calories as well.

If you ride the bus or subway, get off one or two stops ahead of your destination whenever possible.

 If you are able to do this regularly it will quickly add up to miles of heart healthy activity.

While unwinding from your day with TV or a movie, do some yoga, Pilates, or even some simple stretching exercises. For an extra boost, do sit-ups during the commercial breaks.

Get a good aerobics video and do it at home. No one is there to see you and if you have children they can join in and make a game out of it. Both you and your children will benefit from the activity and the time spent together.

While a trip to the gym is sometimes the best thing for you, unfortunately in the hectic world we live in, there are times when it is just impossible. These things won't completely replace a trip to the nearest physical training facility, but when there isn't time for a workout they can help to keep you on the right track.


For more tips, tricks, and $29 for 30 days of bootcamp visit http://www.gravitytrainingzone.com

Check this training video out for extra help:

Form Demonstration.

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Are Pre-Workout Supplements Important?

By Brendon I Boid

Some fitness enthusiasts are not able to appreciate the value of taking a balanced meal and popping a pre-workout supplement before they hit the gym. They simply rely on the general supplementation they take everyday.

What they don't realize is the fact that when they perform their strenuous muscle-building routine, their body is slowly eating up on their muscles because their digestive system is not able to provide their body with nutrients their body needs during the exercise.

Why is pre-workout nutrition necessary?

Try to imagine yourself running and dong training on an empty stomach. You can really feel the difference. Working on depleted stores will make you feel sluggish. Besides, your body will have no choice but to turn to your muscles as its energy source because it doesn't have anything to burn keep itself working. Doing training without taking pre-training meals and supplements is a counter productive effort. It's a total waste of your energy and time.

One other negative effect of neglecting the importance of pre-workout nutrition is its capability to slow you down and reduce your stamina and endurance. You will never be able to achieve peak performance if you deprive your body with the fuel it needs to give you power and stamina. Ignoring the importance of pre-workout nutrition can make a big difference in your muscle-building progress.

Here are some of the most valuable sources of pre-workout nutrition:

1. Carbohydrates

This substance is a premium source of fuel that can power you through your muscle-tearing regimen. It is imperative that you should consume a good amount of food rich in slow-digesting carbohydrates before a heavy exercise.

Be cautious though not to eat too much; your body might not be able to metabolize the food quickly. This can lead to stomach cramps. Take your pre-workout meal one to two hours before each training session.

2. Fruits

Fruits such as bananas, oranges, and apples are good sources of simple, fast-digesting carbohydrates. They can supply you with quick energy you might need during the initial stages of the workout.

3. Protein

Protein is one of the most important substances required by all individuals. It is the building block of muscles. It is also loaded with amino acids that are required for the balance of nitrogen in the body.

Good sources of protein include, chicken, egg whites, skim milk, and turkey.

4. Pre-workout Supplements

Pre-workout supplements work to provide you with the mood and energy you always need in each workout. It supplies the nutritional needs of your body that your food intake may not be able to fully supply.

There are plenty of pre-workout supplements in stores. But the best you can choose are the ones that are fast-acting and quickly delivered into the bloodstream. These are the supplements that can bring quick results.

Always read the ingredients. Supplements that contain caffeine, arginine, amino acids, Niacin, Taurine, Glutamine, and electrolytes are some of the most important ones you need for your muscle-building regimen.

Fulfilling pre-workout nutrition requirements is the key to a successful muscle-building objective. Get it right with the best jack3d in Nutritionwarehouse.

Article Source: http://EzineArticles.com/?expert=Brendon_I_Boid

Super Strength Workout In 30 Minutes!

By Ryan S Fernando

Super Strength Workout

This brutally simple yet effective workout has 2 parts.

The first part of the workout focuses on maximal strength (intensity) on one core/main lift.

The second part of the workout focuses on density and volume and getting the most 'bang for your buck'.

It's nothing new or revolutionary, but it works if your stumped for time and want to hit all bases.

This is best if your NOT already on a structured program that your following consistently, such as if your on holiday and have access to a gym, or need something easy to follow.

This is not recommended for beginners.

The Plan

Part 1: First 15 Minutes

Pick a main exercise. This should be a compound lift, preferably barbell, such as a barbell squat, deadlift or bench press, as they allow for the most weight to be loaded.

The focus should be on maximal strength here. A few templates you can follow:

3x5@ 80%1RM

5x5@ 75% 1RM

3-3-3 @ 85% 1RM

This should take under 15 minutes to complete.

Alternatively, you can establish a 3-5RM on the desired lift within 15 minutes.

You can be flexible with this, as long as your resting under 3 minutes a set and keep it low volume. Intensity is key* You get plenty of high rep action in part 2...

*Intensity referring to the % of your 1RM, not your rate of perceived exertion (RPE).

Part 2: Last 15 Minutes

Part 2 we flip things around.

Select 3 accessory exercises. For example, on squat/leg day you could choose leg press, walking lunges and good mornings.

Optimally, compound movements are better, as you get a better hormonal response which works twofold for muscle gain and fat loss, but you can add an isolation exercise if you wish.

You will complete the exercises as a tri-set/complex, one after another with no rest between.

If you where to do 10 reps per exercise, at a tempo of 3-1-1 (3 seconds to lower, 1 second pause, 1 second to lift) equates to just under 3 minutes to complete all 3 exercises in a row.

For the above example, I'd go with a weight that I could do 15 solid reps with (around 50% 1RM). The focus is not on maximal load here, but total volume within the timeframe.

Now given the first part took 15 minutes, we only have 15 minutes left, so arguably if you were to go with the scheme I provided above, you would be able to complete around 5 total rounds.

1 Round = The three exercises completed one after another (tri set).

You can experiment with the tempo and reps per exercise, but you want to limit it to a total of 3-4 exercises instead of turning it into a circuit.

This method is what crossfit peeps call 'AMRAP' which stands for as many rounds as possible. In this case however, our aim isn't to achieve as many rounds as we can by focusing on speed of movement, but rather limiting the rest between exercises. Quality of movement, time under tension and limited rest are the goals here.

This will create a massive lactate buildup and taps into the muscle glycogen stores considerably by moving beyond the anaerobic work zone.

You can use more ballistic movements (kettlebell swings, kettlebell snatches, medicine balls) however the total time under tension is a lot less, and you'd have to increase the reps substantially, making the workout more aerobic in nature.

The beauty of it is you won't be inclined to waste as much time as you normally do between sets, mindlessly looking around the gym, texting or daydreaming... it makes you work, your RPE (rate of perceived exertion) will be high.

You shouldn't be gassed after this, it isn't cardio, but you will be breathing hard... treat it more like a hybrid bodybuilding workout, go for the pump and feel the burn, and just keep moving... embrace the pain.

Ryan Fernando is an accredited Strength & Conditioning Coach and holds a degree in exercise & sport science with extensive understanding of anatomy, physiology, biomechanics, muscle imblances, mobility, injury prevention, program design, nutrition and management.

In addition, he has gone through the same trials and tribulations as most people are in pursuit of their health and fitness goals, and knows what works and what doesn't.

He has experience working with people from all walks of life, having consulted/trained/dealt with developmentally delayed clients, the elderly, state and national level athletes and everyday people simply looking to get fitter and lose weight.

Ryan's Approach is about much more than just exercising... Physical activity is just one part of the picture and recognize the importance of total mind and body health.

Ryan operates a blog at http://www.rynosrant.com

Article Source: http://EzineArticles.com/?expert=Ryan_S_Fernando