Saturday, June 23, 2007

Weight Gaining Workouts Programs

Weight Gaining Workouts Programs
By [] Nitin Chhoda

Of all the fitness predicaments people have, this is the least common. How often does someone say they need to gain weight?


However, it is an issue that needs to be addressed for some individuals.

An 'ectomorphic' body type is someone who is (generally) tall, slender, with long fingers and thin wrists. Such an individual has a tough time gaining weight, since his / her body tends to burn energy at a rapid rate. A 'high metabolism' is common, and these (lucky) individuals can literally eat all they want without gaining an ounce. This can be partly attributed to genetics. Many non-nutritional factors can also contribute to low body weight, such as stress or nervous tension. Some experts believe that emotional stability is an important factor in weight gain, since this may allow the body to retain calories better.

Being too skinny is not a good thing. Risks include slow recovery after illnesses and reduced immunity. Being underweight can also mean low endurance, strength and in some cases lower self esteem.

Diet plays the most important role for a 'hard gainer'. The energy density of foods is important factor to gain weight. Energy density refers to the amount of energy or calories compared to the weight of the food. For example, a macaroni and cheese is more energy dense than a corresponding amount of white rice and potatoes.

Here are some effective tips for those looking to gain weight.

Nutrition tips.

Eat more good-quality food.

To gain weight, eat food with extremely high caloric value. Try to increase your food intake without consuming too much fat and sugar. In other words, eat more protein, complex carbohydrates and foods rich in vitamins and minerals. Fast food is not the solution!

Eat regularly.

Regular meals, especially breakfast, are important if you find it difficult to gain weight. Taking your time with meals and making sure you are relaxed is also important to ensure that your digestive system functions properly. Do not eat in a hurry or under stress. Enjoy food, chew it slowly and do not be distracted while eating. Eat at fixed times.

Eat more often.

Eat five or more meals a day. Drink plenty of fluids that supply calories like juices, protein shakes, and sports beverages. Eat starchy grains and vegetables, such as rice, oats, pasta and potatoes. Add yoghurt, sour cream, sauces and dressings to plain foods and salads. Eat bread with fatty spreads such as avocado, peanut butter and olive or canola oil margarines. Try to eat more 'good fats' from nuts / olive oil as opposed to saturated fat from butter. Dry fruits are a great source of energy. Small size cashew nuts, almond and raisins have bundle of energy. From the milk Group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.

Eat more protein.

Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.

Avoid Caffeine and Nicotine.

Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat.

Eat Late

Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. This allows your body to 'retain' those calories rather than burning them away.

Exercise - more weight training, less aerobic exercise.

Lifting weights, under supervision, is an excellent way to gain muscle mass without burning excess calories. Cut down on cardiovascular (aerobic) exercise and focus on high intensity weight training. Ideally 2-3 sets of 6-8 repetitions results in hypertrophy (increased muscle mass).

Importance of sleep.

Sleep is perhaps the most important component of weight gain. 6-8 hours of sleep is important everyday to gain weight and improve fitness. Less sleep will result in fatigue, and muscle wastage. During sleep, the body recuperates and regenerates. This means that all the food eaten during the day is assimilated and then distributed amongst the various tissues of the body. New cells are generated, and old cells are destroyed. When the body has the right combination of high intensity exercise, good nutrition and sufficient water intake, the muscles become fuller, larger and more well defined. This is the dream of anyone looking to gain weight.

In summary, good nutrition, rest, relaxation and regular exercise help in increasing body mass. Good luck!

For more information about best diets to lose weight, register for free and get full-color exercise routines, diet plans and grocery lists, visit [], for exercises for women, visit [] and to train with Nitin, visit []

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How a Very Low Calorie Diet Can Make You Gain Weight

How a Very Low Calorie Diet Can Make You Gain Weight
By [] Meri Raffetto

The weight loss industry is a multi-billion dollar industry filled with meal plans that provide very low calorie levels. This is the magic bullet because if you follow these meal plans closely you will absolutely lose weight. You’re happy and the company can say they gave you what they promised. Physiologically we know that very low calorie diets work for short term weight loss but the question is what are we doing to ourselves in the long run?

The fact is; very low calorie diets (1,000 – 1200 calories or less) are contributing to weight gain more than they are helping people to find lasting weight loss. Many people feel they have to go on a very low calorie diet because this is the only way their weight will budge. Well…they’re right and this is why.

When a person goes on a very low calorie diet they are putting themselves into starvation mode. If they lose more than two pounds per week they can end up losing muscle mass which will negatively affect their metabolism. This is a topic that is worth spending a minute on. Let’s look at what happened to Sally when she lost more than 2 pounds per week. It may be all too familiar to you!

Sally’s Story:

Sally’s resting metabolic rate (how many calories she burns) was 2500 calories per day. This means she was consuming around 2500 calories each day to maintain her weight where it was. She decided to lose weight by going on a “diet”. The diet program estimated her calories at 1000-1200. She lost 10 pounds in two weeks. She is of course very happy about this weight loss. This is success! What she doesn’t know is that part of that rapid weight loss is not fat but muscle. Sally then gets bored on this diet after the first month, which is typical, and goes back to her old eating habits.

What happened to Sally’s body during this diet?
She lost lean body mass along with body fat. Muscle is the most important factor in keeping your metabolic rate high. One pound of muscle burns 30-70 calories while one pound of fat burns around 0-10 calories. During her weight loss in the last month Sally lost approximately 6 pounds of muscle mass (lean body mass).

Sally’s metabolic rate used to be 2500 calories for her weight to stay stable and now it has decreased to approximately 2100 calories. Now when she goes back to her old eating habits which were landing her on an average of 2500 calories in per day, she will gain her old weight back plus more.

What do you think will happen when she goes on the next low calorie diet? What will happen after 4-5 weight loss diets? You guessed it! She will continue to decrease her metabolic rate. This is why so many people feel that they don’t eat that much but still gain weight. It’s true! To add insult to injury, there are also studies that suggest when people go back to their original eating habits they gain fat tissue rapidly instead of lean body mass.

Don’t despair dieters! There are steps you can take to get your metabolism fired up again but the first step is to stop low calorie diets. The next time you see a program that tries to estimate your calorie level by height, weight, and age; don’t do it! This method is almost never accurate because they aren’t taking into account your health history, genetics, age and all the other multitude of things that make up your individual metabolism. Remember, they want you to lose weight fast so you are satisfied with their product or service so they will give you the lowest calorie level.

The only way to truly know how many calories you burn is to get your metabolism tested with a breathing test. These tests are now made affordable and can be done for $50-$125. To find someone in your area that provides these tests go to Otherwise do not trust estimates from scales or calculations. They almost always under estimate your calorie level which will do you more harm than good.

© Meri Raffetto, 2005. All Rights Reserved

Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness.
Learn about her online Balance Weight Loss Program and sign up for her free monthly newsletter to receive nutrition tips, inspirational stories, and healthy recipes.

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Tips on How To Gain Weight Quickly

Tips on How To Gain Weight Quickly
By [] Davion Wong

Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.

2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the “instant noodles” generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

1. Weight Gain Diet Foods 101

I mentioned earlier that eating the right foods and eating enough of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won’t do you any good. Any weight gain from such foods would do your health more harm than good.

Cultivate a habit of eating more than your daily energy and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.

Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich source of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals rather than 3 big meals to balance the calorie intake.

2. Weight Gain and Muscle Mass Building Routine

You need to tone up the extra weight you are adding to your bodies so that you don’t end up obese. Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.

Engage in moderate activities such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your physical activity so that you would feel encouraged and motivated to cultivate this as a habit and eventually as part of your lifestyle.

Work out in the gym on some resistance training for at least 3 times per week. But before you do so, speak to a qualified physical training instructor who can advise on what exercise routine is suitable for you. If not, go to the library to read up on what are the work-out routines that are ideal for a person of your build and weight.

Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.

This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.

Davion is a successful webmaster and author. Find out more about natural and effective [] tips on how to gain weight and muscle mass quickly that have benefited many skinny people at his blog []

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Wednesday, June 20, 2007

Add Jogging To Your Weight Loss Goals

Add Jogging To Your Weight Loss Goals
By [] Douglas Taylor

Are you on a mission to lose some weight? You may have tried all of those fancy fad diets that are supposed to work but have the results been positive in your case? In my experience it takes a combination of three things in order to have any weight loss success. I have to eat right and exercise and use common sense in my approach to losing weight. Jogging is a great way to add exercise into your normal exercise program.

Jogging has always been a great way to get in shape. It can be a very satisfying way to get going in an exercise program. You can run alone or with other people and it will help strengthen your cardiovascular system. You can burn more calories by jogging in a shorter period of time and best of all it does not cost a lot to get started. The rest of this article will take a closer look at the benefits of jogging.

One of the reasons I think jogging is a really good exercise is because you can run with other people. This almost always increases your odds of staying with it. When you have to explain to your running partner that you do not want to go jogging today it makes it a little harder to not go. Hanging out and jogging with a friend not only helps your health out it can also be a lot of fun.

Running on a regular schedule will help out your cardiovascular system. Getting your heart rate up to a healthy level will help improve your health in many different ways.

Because running is considered an exercise of high intensity you can burn more calories by jogging. It should not take as long to burn away the calories when you are jogging so you should be able to burn more calories in a shorter period of time. This is great news for you if you have a busy lifestyle or just do not want to spend a bunch of time exercising.

One of the best reasons to take up jogging is because it does not cost a lot of money to get started. You can get started for no more than a decent pair of running shoes. You can often jog in your neighborhood so there are no expensive gyms to join unless you choose to. Money does not need to be an issue when you decide to start jogging.

Many people need an extra boost when it comes to losing weight and jogging is a great way to jump start your weight loss goals.

For more information on how to [] develop a personal exercise plan try visiting [] where you will find tips, advice and resources about topics such as a [] diet plan to lose weight fast.

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Want A Flat Stomach - Who Doesn't?

Want A Flat Stomach - Who Doesn't?
By [] Jade Lewis

Who doesn't want a flat stomach?, everyone could probably do with losing a few pounds. And most people have thought about at one stage in their lives.

Listen to this because this is very important. It doesn't matter if you're trying to
lose the spare tire, love handles, you're obese or just got a beer belly. If you want a
flat stomach then you're going to have to work at it. There is no magic pill and no
overnight fix.

If you're not willing to put in the time and effort then you should just stop reading now.

Still here?, good. While it will take time and effort and it's different for everyone,
losing weight and getting a flat stomach will

-increase your confidence

-get you back into your old pants

-help you feel good about getting into your bathing suit again

-you will look and feel healthier

Don't just concentrate on your stomach. There's so much out there on the internet and
on tv that just focuses on flat stomach, flat stomach, flat stomach! Read the small print
folks. Lines like 'will only work in conjunction with strict diet and regular exercise

Simply put you need to burn more calories than your taking in. Read that sentence again.

Maybe I should have just written that one line and left it at that :). But seriously
folks that is most efficient and effective way to lose weight. When you combine that
with sensible diet and regular exercise then you will be well on your way to
achieving the flat stomach you've always wanted.

You need to set some goals and set some time aside for performing exercises. If for some
reason you can't complete an exercise or can't do it at the time you alotted then just
complete it later. Do not use missing an exercise or goal be an excuse for you to stop.
You didn't get your walk in before dropping the kids to school, fine, make up for it
by walking to the shop or walking to your friends for tea instead of driving. It's not
rocket science but so many people fail and give up because using excuses is and easy
way out.

Learn to combine exercise into your everyday life until it becomes a natural habit
and not something you must force or remind yourself to do.

Remember how I said not to focus just on [] getting a flat stomach. When you start to lose body fat you will get to a point when you're stomach will flatten out naturally. You can help it along by doing some ab crunches everyday. Don't be upset if you don't have a six pack after a week. Just incorporate it into your everyday life like your other regular
exercise and you will get the flat stomach you always wanted. Stick with it, it requires
a little discipline in the beginning but you will reap the rewards when you make it an
everyday habit.

Remember, increase the amount of calories you burn and decrease the amount of calories
you consume and you will be on your way to getting the flat stomach you always wanted.

Remember that, as in most of life, you get out what you put in. Skipping that occasional
candy bar is not going to give you what you want. Walking up one flight of stairs is not
going to give you a flat stomach. However, if you take to heart the increase in calorie
burn as well as the decease in calorie consumption of a fast weight loss program, you
will make a difference.

There are many ways to find a healthy, sensible, realistic, and effective fast weight
loss program that will help you achieve your flat stomach. There are clinics that specialize in these techniques. They have a proven track record and can show you the testimonies of people just like you and me that have made a difference in their lives. They will tell you what you can expect and what is not
possible. They can show you exactly what to do and what the specific benefits are of doing it. Some of these fast weight loss programs concentrate on increasing calorie burn;
others focus on reducing calorie intake.

You need to decide which is the best model for your lifestyle and personality. That is why you need to talk to the experts when trying for that flat stomach.

Jade Lewis is fitness addict and guru and has a wealth of experience in showing people how to burn the fat so people can get the flat stomachs they've always wanted. To take advantage of Jades information. recpmmendations and special offers then [] Want a Flat Stomach.

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Treadmill - Treadclimber - Is There Really Any Difference?

Treadmill - Treadclimber - Is There Really Any Difference?
By [] Kathy Hildebrand

Are you in the market for a treadmill? If you're like most people, you want a treadmill with an incline, or elevation. Incline on a treadmill used to be considered a bonus feature. These days, most motorized treadmills include an incline option. The difference between models is apparently in the amount of elevation available.

If you're looking for an economically priced treadmill, or under $1,000, you'll probably find that most treadmills only come with a 10-12% elevation. That might be enough for most people, especially those new to treadmill exercise. The mid-priced treadmills ($1,500+) have elevations of 12-15%. Most premium treadmills have inclines of 15%.

What kind of fitness condition are you in? If you're in tip-top shape and are looking for a challenge, then you'll probably want a 15% incline. However, if you are looking for a treadmill just for gentle walking, 10% might suit you perfectly.

The mother of elevation treadmills is the incline trainer. This is a treadmill that gives you much more incline than regular treadmills -- up to 30%.

You may have heard of another new entry to the treadmill market. How about the Bowflex climber? The Bowflex Treadclimber is a hybrid stair climber and treadmill. Treadclimbers have two separate, smaller treadmill belts (one for each foot) for you to walk on. These individual belts also move up and down, to meet every step you take.

Lest you think Bowflex is the only option in this market, be aware that Nordic Track also has an incline trainer available, the Nordic Track X5. This machine has only one treadbelt however, like a traditional treadmill, and offers elevations of up to 30%. It's really not the same as a treadclimber at all, but it is an option for someone who might all the features of a Bowflex treadclimber.

Bear in mind that the elevation offered by an incline trainer is way more than most people need. But if you want to burn as much as 500 calories in 20 minutes, it can be done with one of these machines. The downside is the price. While they're excellent for burning calories, they cost upwards of $1,600 for basic models. These units are primarily used in commercial settings like gyms or office fitness facilities.

Why are treadmill inclines desirable? The elevated slope can help super-charge your caloric burn. Twice or even 3 times as many calories can be burned by walking on an incline vs. walking on a level surface. Also, if you're looking to build intervals into your workout, walking on an incline for 30 seconds to 2 minutes can the perfect way to interval train and boost your post workout calorie burn.

So, it is great thing for a treadmill to come with an incline. Whether your treadmill has elevation or not, wear high quality walking shoes and have fun with your workout!

Kathy Hildebrand is a [] professional writer who is easily bored with her "day job" assignments. So, she researches anything and everything of interest and starts writing. Writing about an extremely wide variety of subjects keeps her skills sharp, and gives her food for thought on future paid writing assignments.

More of her research and articles can be found at [] and other sites around the internet.

Article Source: [ ]
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Treadmill - Treadclimber - Is There Really Any Difference?

Treadmill - Treadclimber - Is There Really Any Difference?
By [] Kathy Hildebrand

Are you in the market for a treadmill? If you're like most people, you want a treadmill with an incline, or elevation. Incline on a treadmill used to be considered a bonus feature. These days, most motorized treadmills include an incline option. The difference between models is apparently in the amount of elevation available.

If you're looking for an economically priced treadmill, or under $1,000, you'll probably find that most treadmills only come with a 10-12% elevation. That might be enough for most people, especially those new to treadmill exercise. The mid-priced treadmills ($1,500+) have elevations of 12-15%. Most premium treadmills have inclines of 15%.

What kind of fitness condition are you in? If you're in tip-top shape and are looking for a challenge, then you'll probably want a 15% incline. However, if you are looking for a treadmill just for gentle walking, 10% might suit you perfectly.

The mother of elevation treadmills is the incline trainer. This is a treadmill that gives you much more incline than regular treadmills -- up to 30%.

You may have heard of another new entry to the treadmill market. How about the Bowflex climber? The Bowflex Treadclimber is a hybrid stair climber and treadmill. Treadclimbers have two separate, smaller treadmill belts (one for each foot) for you to walk on. These individual belts also move up and down, to meet every step you take.

Lest you think Bowflex is the only option in this market, be aware that Nordic Track also has an incline trainer available, the Nordic Track X5. This machine has only one treadbelt however, like a traditional treadmill, and offers elevations of up to 30%. It's really not the same as a treadclimber at all, but it is an option for someone who might all the features of a Bowflex treadclimber.

Bear in mind that the elevation offered by an incline trainer is way more than most people need. But if you want to burn as much as 500 calories in 20 minutes, it can be done with one of these machines. The downside is the price. While they're excellent for burning calories, they cost upwards of $1,600 for basic models. These units are primarily used in commercial settings like gyms or office fitness facilities.

Why are treadmill inclines desirable? The elevated slope can help super-charge your caloric burn. Twice or even 3 times as many calories can be burned by walking on an incline vs. walking on a level surface. Also, if you're looking to build intervals into your workout, walking on an incline for 30 seconds to 2 minutes can the perfect way to interval train and boost your post workout calorie burn.

So, it is great thing for a treadmill to come with an incline. Whether your treadmill has elevation or not, wear high quality walking shoes and have fun with your workout!

Kathy Hildebrand is a [] professional writer who is easily bored with her "day job" assignments. So, she researches anything and everything of interest and starts writing. Writing about an extremely wide variety of subjects keeps her skills sharp, and gives her food for thought on future paid writing assignments.

More of her research and articles can be found at [] and other sites around the internet.

Article Source: [ ]
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Long Cardio Is A Killer And Increases Your Body Fat

Long Cardio Is A Killer And Increases Your Body Fat
By [] Greg Brookes

Did you know that long steady cardio exercise, like running, has now been scientifically proven to be detrimental to your health? According to research by Dr. Al Sears all those long jogs can result in cardiac distress, a shrinking of the heart, a reduction in bone density (causing osteoporosis) and a general gain in fat once exercise ceases.

First, let’s look at the distress that long steady distance running puts on your heart. Evolving from our hunter gatherer days we had no real necessity to run long distances, in fact the only running we ever did was in short bursts to avoid predators or to catch food. Our body simply isn’t designed to run long distances and the stress you put your heart under during this time can set you up for a heart attack. It’s a fact that many marathon runners do die of heart attacks.

Second, this type of cardio reduces the size of our heart rather than strengthening and increasing its size. Our body is a fantastic machine capable of adapting to anything with time; if we run long distances our body adapts to be more efficient at this activity. Fat is the preferred energy source from our body and so the more you train long distance the more efficient the heart becomes at using less fat. To be more efficient the heart will shrink in size, just like the engine in a scooter is more efficient than a 4x4.

Third, repetitive forces that are put through your joints like the ankles, knees, hips and back not only create repetitive injury but also reduce the bone density. Strength training is the key to improving bone density, keep the exercises short and with plenty of resistance. This type of training forces the bones to grow stronger, remember the body is a master adapter, so that next time you perform your strength exercises your bones are more capable of dealing with the strain. Long steady cardio puts your bones under undue distress and causes them to prematurely break down.

Finally, losing fat is about becoming less efficient with your fat energy supply so you use up more and produce less. Long steady cardio does use more fat than any other type of training during the exercise itself. However, as the body uses a lot of fat as energy it then turns all further calories into fat ready for the next long cardio session. This is fine when you are training regularly because you are burning the fat during exercise but as soon as you stop that extra fat is going to keep on being produced. Back to square one! So long cardio sessions are not good for fat loss in the long term.

So what is the answer? You must start training your heart like any other muscle in your body and in a way that it was designed to be used – short bouts of quick exercise with high exertion. This type of activity is exactly what we evolved to do, think back to our hunter gatherer days. As I said earlier, our body is a master adapter and hard short bouts of exercise will induce an increase in heart strength and size. Also, as our body no longer requires the excess body fat to fuel our runs it will be used as energy for long term body maintenance. Combine this type of quick activity with some strength training and you are well on your way to better health and fitness.

For more information on how to perform this type of training you can contact me via my website or sign up for my newsletter.

GB Personal Training is run by Greg Brookes a fully certified Health and fitness consultant. Based in Hampstead London NW3 he offers personal training and advice to people wishing to make the most out of their heath. Sign up for the regular newsletter full of secrets on fat loss, exercise, and nutrition. []

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Tips For Buying Used Treadmills Smart

Tips For Buying Used Treadmills Smart
By [] David Faulkner

Treadmills are expensive, but you can save a few bucks by picking up a used one. There is a lot that can go wrong with a used treadmill, so make sure you know what you're getting before you buy.

Where To Buy Used Treadmills

You can buy used treadmills from fitness clubs, online dealers like eBay, classifieds, and sports store chains like Play It Again Sports. When it comes to used treadmills, where you buy may be as important as what you buy.

If you buy from a sports store, make sure they have some kind of warrantee or return policy. Most sports store check the machine to make sure it's up to speed before they sell it.

You can also find used treadmills at thrift stores like the Salvation Army, but it's risky. There's a good chance the electronics will not work, and thrift stores offer no guarantee. If you want something that runs, and don't need the electronics and special features, this would be a good bargain.

Gyms sell used treadmills, but usually these treadmills have been used and abused. It may be on its dying breath. You'll be lucky if it doesn't collapse the minute you step onto it. Why do you think the gym is selling it?

The truth is, they may be selling it to make room for new ones. Actually, gyms use the best quality treadmills available, so it's definitely going to be a good model. Still, it's risky to buy from gyms. Their used treadmills have been run hard.

A much better place to get a used treadmill is from someone who just doesn't use it. There are lots of people like this out there. It's easy to get on an exercise kick and splurge on this giant piece of fitness equipment, then get bogged down with work or lose the drive. The treadmill turns into a piece of furniture. Used treadmills purchased from people who never use them are usually in pretty good shape.

A Few Things To Keep In Mind

In general, you should watch out for used treadmills that are more than a year old. Most treadmills have a year warrantee, and after that things can start breaking. Modern treadmills are sturdily built, but contain electronic components and motors that can start to run down after a couple of years.

If you're getting a used treadmill, it's always best to buy one that is a major, trusted brand. This insures that it is high quality and built to last. A treadmill that was expensive in the first place might be a great deal used. Look for major brands like Nordic Track, Proform, Bowflex and Horizon.

Ask the previous owner lots of questions. Find out if they were the only owner. If somebody had the treadmill before them, it's probably not worth your money no matter how low the cost.

Finally, remember that you can get a [] simple new treadmill for as low as $750 if you shop around. It might be a good idea to pay the extra cash and have the piece of mind of knowing that your machine is brand new. The warrantee also helps!

Buying used treadmills is a great way to save money, just make sure you buy smart. Follow these tips and shop around, and you'll find a great deal.

You can also find more info on [] Treadmill Reviews and [] Weslo Treadmills. is a comprehensive resource to find the best treadmill.

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How To Differentiate A Top Rated Elliptical Trainer

How To Differentiate A Top Rated Elliptical Trainer
By [] Tim Gorman

As with everything in this world, there are top rated elliptical trainers and lower brand models. The difficulty is differentiating the two from each other without getting suckered into something you do not want to buy. When you begin looking for an elliptical trainer, there are a few components that make up a top rated machine.

The first facet that will separate a top rated elliptical trainer from the rest of the pack is its design. Not all machines are built the same, which is obvious when one is built with rear drive and the other is built with front drive. There are some great front drive elliptical trainers, but many of the best machines offer rear drive.

Another factor that makes up a top rated elliptical trainer is the brake system. The better machines offer an eddy current brake system, which makes for a much smoother motion. There is nothing more annoying than pedaling through a jagged motion, which is annoying and can hurt your knees and joints.

As for the parts that are put into the elliptical, you want to look for quality parts that are heavy-duty and sturdy. The best way to find this out is to research a lot and possibly see the model built in a store. This way you can sit on it and try it out for durability. Just as with a treadmill, a $4000 machine is going to be built much better than a $400 machine.

The next thing that differentiates a top rated elliptical trainer over other models is the resistance levels and preset programs. The more options you have, the more chances you have to vary your workout. If there are only a few resistance levels, it can be difficult to build up and continuously enhance your fitness level. Therefore, the more programs and resistance levels there are the better.

Lastly, look at the warranty that is offered with your machine. Generally, top rated elliptical trainers offer long warranties assuring you that you are covered for the price you pay. Not only does a warranty provide service issues, but it can also reflect the quality of the trainer.

When you begin looking at the different price ranges, most top rated elliptical trainers are going to be in the upper price range. This does not mean you have to purchase the most expensive model to get a top rated elliptical trainer. But you should expect to spend a fair amount more than the lower models to get the features that a top elliptical has to offer.

For more tips and information on the [] top rated elliptical trainers try visiting, a popular elliptical trainer website that provides tips, advice and resources to include information on which is better at getting you into shape, the [] elliptical trainer versus the treadmill

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R.I.P.P.E.D. Weight Training

R.I.P.P.E.D. Weight Training Weight Lifting Book, The Elite Weight Lifting Book
By [] Steven Gwillim

In this article we will go over some concepts that are contained in the R.I.P.P.E.D. Weight Training weight lifting book, but nowhere near the power of the information contained in the book itself. Weight lifting can protect you from devastating fractures in several ways. Weight lifting, when done properly will increase your lean muscle.


Lifting weights is probably the best medicine to enhance you're health. Lifting weights is an effective way to burn calories because increasing muscle mass may help to increase your metabolic rate. Lifting weights doesn't burn many calories, but it does rev up your metabolism. These principles must be organized in a weight lifting program that allows you to grow consistently and build muscle. Smart weight lifting, intelligent nutrition and quality rest are the real keys to optimal weight lifting and building muscle.

If you can get these elements down in an organized, well balanced weight lifting program, you'll be well on your way to building muscle and the body you've always wanted. A good weight lifting book helps immensly as well.


Training on the lifts helps gain the strength and stability required in many other sports. Training on the lifts (or partial lifts) helps gain the speed and fitness required in many other sports.

Arnold Schwarzenegger achieved all this through hard training for SIX long years. Muscular adaptation is specific to the demand placed upon the body through weight lifting routines or weightlifting training programs.

Over-training can also lead to injuries and long-term soreness. There should be a definite training goal in mind. Without sufficient calories and nutritional supply, even the best and most carefully put together training program and exercises won't work. There should be a definite training goal in mind.

Body Dynamics

A powerful chest is something everybody recognizes. Almost anybody can improve his/her chest by lifting weights with only the smallest bit of know-how. But, the one body part which shows through our clothes, the body part that's testament to all our hard work, regardless of what we're wearing is a strong, V-shaped back.

The shoulders are among the most difficult of body parts to train. Shoulder trainees need to use a variety of weight training exercises combined with correct body positioning, and the latter is where a lot of people miss the shoulder boat. There are plenty of hardgainers out there who have trouble developing their arms, back, or chest, but for some reason, I've never met anybody who can't get their legs to grow.


There are of course many sites and discussions about weight lifting exercises on the internet for more experienced hard-core body builders, but very few seem to cover the basics of weight lifting exercises as well as the more in-depth information. It's very important that beginning weight lifters and body builders as well, receive an accurate description of all weight lifting exercises and what they can expect once they start weight lifting. Weight Lifting Books: "Proper weight lifting will help anyone regardless of age to be able to build up and shape up muscles & improve muscular endurance. An increase in your lean muscle due to consistently performing weight lifting exercises will help you to improve your metabolism.

If you don't use the proper weight lifting exercises in the proper manner and use these same weight lifting exercises to maintain or improve your lean muscle you will lose more than one-half pound of muscle every year of your life after about age 25. So unless you use safe and effective weight lifting exercises your muscles will gradually decrease in size and strength over a period of years resulting in poor health, poor physical appearance, low energy levels etc. Hopefully this gives you some good information on the basics of weight lifting exercises develop a massive, strong and visually appealing physique that you've always wanted.

Steve Gwillim's R.I.P.P.E.D. Bodybuilding Weight Trianing Program and weight lifting Book: []

You will find truckloads more of muscle gain tips in his manual then you ever thought possible.

[] Body building Weight Training Program

Unleash The Peak Performance Caged In You!

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[,-The-Elite-Weight-Lifting-Book&id=593413 ],-The-Elite-Weight-Lifting-Book&id=593413

How To Build Chest Muscle, The Facts And Nothing Else

How To Build Chest Muscle, The Facts And Nothing Else
By [] Steven Gwillim

A lot of people want to learn to build chest muscles to impress girls or just look good down at the beach but, everyone has there own reason to do things. If you've been trying to build chest muscle but aren't seeing the gains you were looking for then there are a few key steps you can take to build chest muscle in lightning speed.

If you want to build chest muscle you have to dissect your chest workout. Here are a few exercises you can use to build chest muscle very quickly. By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areas of your chest muscle which leads to a bigger, stronger and wider chest.

Chest Physiology

Chest is a major muscle with lots of fibers. Chest is the Centerpiece of a Complete Physique and don't let your Chest below its own standards when you can really hit it hard and make it stand. Chest can be the most aesthetic muscle of your body especially on the beach or when competing. Since your wrists is in question, many of the upper body weight training can be limited, but there are some exercises that may not put too much strain on your wrists such as lateral, frontal shoulder raises with dumbbells, peck deck (butterfly machines) for your chest, and lat pull downs for you back.

Body Dynamics

Motions such as pushing, pitching a ball, swimming strokes, bench pressing, or even slamming a door shut involves the pectoral muscles. A lot of people ask how to build chest muscles but you should be working your whole body evenly to be safe and not put pressure on weaker body parts. Well built chest is the cornerstone of a bodybuilding physique and the chest exercises I show you here will do just that. Chest can be the most aesthetic muscle of your body especially on the beach or when competing.

Your body is capable of much more than your mind allows you to do. Throw "what you THINK" out of the door and push your body past the point of pain.

I like to train each body part once, sometimes twice a week. This gives my body enough time to recover, so that I can actually add muscle to my chest. You can also move a lot of weight using these exercises, which means you're putting your body under a lot of stress, which is always a good thing when it comes to building muscle. It usually is with bodybuilding, so remember when you're thinking about how to build the most muscle, keep it simple.


The Bench-press is the best lower chest exercise you can do... Bench press exercise how to do perform a great chest building exercise. Bench Press The bench press is an incredibly important exercise if you want to gain big upper body muscles and strength. Bench Press exercise tips: Pushing the feet harder on the floor and lifting the butt off the bench will make the bench press easier.

If you are looking to build chest and arms then focus on bench press, curling as well as any machines that focus on shoulders or triceps. 15% to 30% are very effective to build chest muscles using the incline dumbbell press, but can NOT be done on this bench. Those are my 2 main problems. Another quick, kind of related question: is there any way to build chest/back muscle mass without using large amounts of weights. If you want to see my build chest muscle fast site you can here: build chest muscle fast. But if you take your ego out of the equation and acknowledge that the point of chest exercises is to build chest muscles, who cares how much you bench in your workouts.

This is a preview of Steve Gwillim's R.I.P.P.E.D. Weight Training Program and Bodybuilding
Book: []

You will find truckloads more of muscle gain tips in his manual then you ever thought possible.

Unleash The Peak Performance Caged In You!

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[,-The-Facts-And-Nothing-Else&id=593345 ],-The-Facts-And-Nothing-Else&id=593345

Tuesday, June 19, 2007

What Every Major League Muscle Building Program Should Have

What Every Major League Muscle Building Program Should Have
By [] Steven Gwillim

Muscle building is a long process that takes months for obvious results. First of all, if you're not looking forward to getting into the gym any more, that may be a sign. It is true, you have to decide what you want to do and since you want to build muscle, you need to increase overall caloric intake.

One more very important ingredient in a muscle building diet and every muscle building program should go over is water. While you are working out in the gym you are stimulating your muscles but it is only when resting that your muscles get a chance to recover. Once you know exactly why you should never listen to that "buff guy" at your gym, you'll have an unfair advantage over all the rest who hang on his every word.

Weight Training

Weight Training Periodization Learn how to incorporate weight training periodization into your training and you will unlock all of your muscle building potential. We will go against the grain and gain weight fast. Guess how many people perform weight training exercises correctly.

Protein Tip: To promote a positive nitrogen balance, use approximately 1 to 2 grams of protein per pound of body weight per day from a combination of high protein foods and supplements. If you want to succeed and build muscle mass fast you have to follow some basics principles and the first one is lift heavy weights with low repetitions, usually about 70-80 percent of your max strength this will put a lot of pressure on the muscle and give them a really good workout. A great muscle building program is based around this princible.


Don't try and get big off of mc Donalds' or you'll end up harshly over weight and in worse shape then you were to start out with. This male hormone is what builds muscle and it needs protein, carbs and fat if you want to build muscle.

There are some major key parts to a successful muscle building program. One major aspect of body building includes diet and nutrition. There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start.

Building Mass

Mass plus strength doesn't always equal increased speed. With a little intelligent bodybuilding training, you can build muscle mass and gain weight fast. A solid muscle mass building program won't take anything more than a little intelligence and a few extra hours a week to implement so.

Yes, the foods you choose will be one of the deciding factors as to the kind of mass you want to gain. A diet high in quality nutrients will produce much better results for building muscle mass and maintaining body fat levels than a diet high in fat and processed foods. If you can do this, while training hard and heavy, you will gain quality muscle mass while maintaining current body fat levels. Choice of food is the real key to building lean muscle mass. I suggest you do the following: Find your starting point; Multiply your body weight by 20 to get your base starting caloric intake for adding mass.


Some elite athletes perform special exercises specific to their sports to improve the neural stimulation of their muscles, and many do weight training to build more muscle. Besides making muscles bigger, anabolic steroids may help athletes recover from a hard workout more quickly by reducing the amount of muscle damage that occurs during the session. In fact, these studies show that supplemental andro stenedione doesn't increase testosterone and that your muscles don't get stronger with andro use. Creatine monohydrate is a compound produced by your body that helps release energy in your muscles. Creatine helps muscles make and circulate more adenosine triphosphate (ATP). Creatine is stored in your muscles, and levels are relatively easily maintained.

These are some Muscle building and weight lifting tips that work. You can try following these techniques for excellent muscle building. Ensure that you don't listen to every piece of advice you hear in the gym or read on a message board. In case you are planning to get involved in muscle building, just ensure that you create your training in such a way that it includes all muscle groups. Most beginners and even a lot of seasoned gym goers can't. It also can't hurt to talk to your doctor before choosing any muscle building supplements as well.

Steve Gwillim's R.I.P.P.E.D. Weight Training Ultimate Muscle Building Program and Bodybuilding Guide: []

You will find truckloads more bodybuilding tips in his manual then you ever thought possible as well as everything else the R.I.P.P.E.D. program has to offer.

[] Body building Weight Training Program

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Deadlift Secrets

Deadlift Secrets
By [] Aaron W Anderton

How would you like to add 100 pounds to your Deadlift in 18 months? You might be thinking 100 pounds is not that much or that 18 months is a long time, but in my case it was nothing short of extraordinary.

I had been lifting weights for 23 years and competing in Powerlifting and Strongman for 9 years in October 2005. I weighed 322 pounds at the time and had a personal best Deadlift of 675 in the gym and 672 in a contest RAW. RAW means that I did not use any supportive equipment or special suits except a lifting belt. I had done a competition Deadlift of 715 with an Inzer Champion suit in 2001, but for proper comparison I will only discuss the lifts made without the suit.
I had been stuck at that level of strength for about 5 or 6 years at that point, so there was no reason to believe that I would get much stronger, and certainly not very quickly.
There are not very many Deadlift secrets out there, but the one I am about to share with you is the only one I needed.

You see, I had noticed that my lower back became overtrained and even strained very quickly when I tried to Deadlift and Squat each week. Almost every workout you would see for Powerlifting would include performing the Squat and Deadlift at least once per week if not more. I knew it wasn’t working for me but I kept trying to make it work. All those other champion lifters couldn’t be wrong, could they? Well, in my case, they were wrong.

I devised a simple but major training change that has made all the difference in the world. I work out three times per week. I work my Chest, Shoulders, Lats, and Arms twice a week and one day a week I alternate Squats and Deadlifts. I pull only once every other week, and I Squat on the weeks that I don’t Deadlift! At first I worried that I would lose strength by not lifting often enough, or just progress much more slowly lifting like this. Of course, I hadn’t gotten any stronger for 5 years, so it doesn’t get any slower than that. I figured I had nothing to lose, so I moved forward with my program.

The first thing I noticed was that my back stopped hurting all the time. Within a couple of weeks my strength started to climb. I competed in contests in order to measure my progress under a strict set of guidelines. I only did it for myself, but since many of the contests I did were sanctioned contests the lifts are recorded and can be found on the internet.
In December 2005 I competed in a RAW Bench Press and Deadlift contest. I weighed a little over 330 on that day and surprised myself with my lifting. I benched 460 and pulled 725 in the Deadlift! That was a 50 pound increase over my previous personal best in only a few months! That would be a great success story as is, but it gets much better.

I continued my training and did a couple of Strongman contests in January (St. Louis) and June (Utah) trying to turn pro, but fell short both times. The good news is that my Deadlift strength was definitely up. I did an event called the Deadlift Medley that consisted of lifting 4 barbells in a row, each one heavier than the last. The weights were 550, 600, 650, and 700 pounds. I lifted all four with only a belt on. I was surprised how easy the weights came up. I knew my training was working, so I kept at it.

I trained for an APF Bench and Deadlift contest in September 2006 and decided to lift RAW again just to see what I could do. I weighed 350 pounds and lifted very well. I benched 490 and barely missed 500 for a 30 pound personal best. I deadlifted 755 pounds which beat my previous best by another 30 pounds! I couldn’t believe how my new training was helping me gain so much strength so fast!

My next goal was to do a full Powerlifting meet RAW and see how much I could total in the three lifts. The APF IronGladiator Classic in April 2007 was the contest I chose to test myself in. I weighed in at 362, my heaviest ever, which surprised me because I actually looked and felt like I was leaner. I began with the Squat and lifted with a belt only, no knee wraps or suit. I squatted 650 with room to spare, which was a 65 pound personal best! Next was the Bench Press and I lifted 535 pounds for another big PR! Finally, it was time to Deadlift. I opened with an attempt of 725 and it felt very easy. My second attempt with 760 wasn’t any harder, so I went to 785 for my third and final attempt. From the beginning, I didn’t think I was going to be able to pull it. I kept pulling as hard as I could and the bar slowly moved past my knees and up my thighs until I finally pulled my shoulders back and locked the bar into place. I had just lifted another 30 pound personal best and pulled 785 pounds! Eighteen months earlier I would never have believed that I could Deadlift so much, and especially without a suit.

Thanks to my Deadlift secret, I have no doubts that I will soon lift over 800 pounds in a competition. Hopefully you will be able to have similar success, too.

Aaron Anderton




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I gained 1kg!!!

A few days ago I weighed myself and glad to find that I gained 1kg!! I was quite excited and motivated. But there is a long way to go before I reach 62kg. To be frank I don't know the exact amount of weight I should gain. I'll just gain and see. I guess I'll stop when I've gained enough noticeable flesh, or enough bulk. Anyone has any idea about this?

Saturday, June 16, 2007

5 Things To Look At When Purchasing A Treadmill

5 Things To Look At When Purchasing A Treadmill
By Tim Gorman

Buying a treadmill can be a large purchase, especially when you get into some of the high-tech models. Depending on what you will be using your treadmill for will determine how much you pay for it. All in all, there are 5 features that you should take a look at when purchasing a treadmill.

1. Horsepower

The horsepower on your treadmill will determine how much pounding it can handle, as well as how fast it can get up to. If you are planning on walking on the treadmill or taking a steady jog, anything around 1.75 to 2.25 hp is perfect for you. Any power more than that will be unnecessary money spent.

2. Incline

One of the treadmill features that many people look at is the incline. Some of the lower end models require you to adjust the incline yourself, but most nowadays are electronic. You will find treadmills that have anywhere from an 8% incline all the way up to a 30% incline. A common range to look for is 10% to 12%.

3. Belt size

The bigger the belt size, the more you will be paying, which does not come as a surprise. Belt sizes increase in length and width, but you will really notice a difference in the length. There are some treadmills that are as much as 10 inches longer than others, which is a benefit for those who are looking to run.

4. Cushion

Every model of treadmill has its own version of cushion, and you will notice a vast difference between the various models. For example, Horizon treadmills have technology that is an air pocket in the middle of the tread belt. While this does make a difference, Proform treadmills have actual shox in the middle. Just by standing on the two versions you can tell the difference of how much cushion Proform’s offer.

5. Preset programs

As technology has advanced over the past few years, so too have the monitors and programs that treadmills have to offer. If you are not worried about preset programs, then certainly do not look at treadmills that offer them. Preset programs and all of the electronic programming is one of the key things that increase a treadmills price.

When you look at the various treadmill features that differ from one model to the next, take into consideration these five aspects. While there are other features to take into consideration, such as warranties, these are by far the five most important features. Each treadmill feature can differentiate one treadmill from another, as well as increase the price. Therefore, it is vital that you research in advance and know what you are looking for prior to shopping for a treadmill.

If you're still looking for the best treadmill try visiting, a popular treadmill website that provides tips, advice and resources to include treadmill ratings, rankings and the most current treadmill consumer rankings

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Exercise Bikes vs. Treadmills

Exercise Bikes vs. Treadmills
By Michael Walker

You’ve decided you want to exercise at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes. In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.

Overcoming Boredom

The biggest obstacle to a home exercise routine is sticking with it. You don’t have to drive to a gym, so your home fitness equipment is more convenient. The problem is that other distractions are just as convenient at home. The key is to make your routine fun. You want to look forward to your daily workout. You have to be realistic. Playing with the heart rate monitor or watching the calorie counter go up will only be fun the first couple of times you exercise.

• Treadmill vs. Boredom

On a treadmill, you walk. Walking isn’t that fun. You can walk at different speeds, but that isn’t really much more fun. If you get a treadmill that offers an incline, that keeps it a bit more interesting. Walking uphill isn’t exactly fun, but it’s different. It presents a challenge.

You can’t really read on a treadmill because you are bouncing up and down. You can’t keep your eyes on the same sentence, and you usually end up with a headache. Basically, the only thing fun to do on a treadmill is watch television or movies. If you are really into TV or movies and are able to put your treadmill in front of a television, you can probably keep your treadmill workout from becoming too boring. Problems consist of commercials, the noise coming from the machine, and again, the bouncing.

• Exercise Bikes vs. Boredom

Exercise bikes are unique in that many of them come programmed with various biking routines. You simulate different courses that require you to sprint, pedal uphill, and perform at different levels within one workout without having to keep pressing buttons and changing everything. You can even select random programs so you don’t know what’s coming, which really keeps you on your toes. Some exercise bikes can even be plugged into televisions and video games to let you interactively pedal through visual courses.

On upright exercise bikes, you run into some of the same problems as treadmills as far as reading is concerned. Recumbent bikes, however, allow your hands to be free to hold a book or magazine, video game controller, or phone. Multi-tasking during an exercise bike workout keeps it from becoming boring and allows your workout to more easily fit into a busy schedule.

Defeating boredom to successfully keep up a long-term exercise routine is much easier with an exercise bike than a treadmill.

The Calorie Factor

In a study conducted by Nordic Track, young, healthy people used various exercise machines and did cardio workouts. Although they felt they used the same intensity on all machines, they burned the most calories on treadmills and ski machines.

On average, most people burn about 750 calories per hour on a treadmill. The same people are likely to burn about 550 calories per hour on an exercise bike. So it’s a no-brainer, right? You should get a treadmill because they burn more calories.

Well, not exactly. You can’t get so caught up in which machine burns the most calories. You have to take a lot of other factors into consideration. How likely are you to sustain a treadmill routine as opposed to an exercise bike routine?

Because exercise bikes are usually more fun than treadmills, you are much more likely to stick with it long-term. This means that even though you can burn more calories on a treadmill, you are also more likely to stop using it altogether.

You might also find it difficult to use it long enough per workout session to get the full benefits. Most people find it easier to workout for 20 minutes on an exercise bike than 20 minutes on a treadmill. You have to think about that. If you are likely to only do 10 minutes on a treadmill but can easily do 20 minutes on an exercise bike, you will burn more calories per session on an exercise bike.

So just going strictly by the numbers, treadmills burn more calories. If you easily get bored or have tried and failed to stick with exercise routines in the past, you might want to consider burning less calories per hour in favor of a sustainable long-term exercise bike regimen.

Your Safety

The biggest difference between exercise bikes and treadmills is overall safety to your body.

The first case of safety is the most basic. You can fall off of a treadmill. It’s very difficult, however, to fall off of an exercise bike. In fact, you would probably have to try to fall when riding an exercise bike. While you might be thinking you’d have to be pretty clumsy to fall while walking, it happens more than you’d think. People get involved with watching television or the beat of music. One wrong step and you can seriously injure yourself. It’s also possible to spill water or sweat on the treadmill track, causing a safety hazard you might not notice until after you’ve slipped.

Another safety hazard is injury from the activity itself. A treadmill puts quite a bit of stress on your joints, especially your knees and ankles. Even if you invest in a treadmill with some degree of shock absorption, when you eventually get to a jogging or running point, you can put severe orthopedic stress on your body, even up to three times your body weight. People with existing conditions such as arthritis will find a treadmill painful at times due to this stress. Otherwise healthy individuals can sustain injury and possible long-term damage over time.

Exercise bikes put much less stress on your joints. A properly positioned exercise bike supports your weight and still allows you to receive the benefits of a higher impact cardio workout. Upright bikes can sometimes stress your back in the way you have to bend to reach the handlebars. Recumbent exercise bikes, however, can actually improve existing back pain by forcing proper posture and giving support as you exercise. On any exercise bike properly used, your knees and ankles are not stressed as they are on a treadmill.

The less you stress joints, the less likely you are to sustain an injury during your workout. You are also less likely to be sore afterwards. Most importantly, a non-workout injury doesn’t always have to halt your exercise routine on an exercise bike. If you hurt your back or neck, you will find the support of a recumbent exercise bike will keep you from having to stop your exercise regimen altogether. Let’s face it – if you have to stop, you are less likely to start again.

An Exercise Bike is Better for Your Health than a Treadmill

As you can see, both pieces of home fitness equipment have advantages. While the treadmill continues to be the most popular piece of home gym equipment, most people are more likely to faithfully use an exercise bike. This means you’re more likely to have to dust a treadmill until it gets the garage sale sticker.

Michael Walker is a freelance author providing useful information about stationary bikes, recumbent fitness bikes and portable exercise pedals. His numerous articles offer comprehensive tips and solutions for the fitness enthusiast.

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itness Equipment Bargains - Digging For Bargains - Big Savings - Better Enjoyment

Fitness Equipment Bargains-Digging For Bargains - Big Savings - Better Enjoyment
By Lucy Jones

There are a lot of reasons why it's becoming popular to have fitness equipment at home. There's not only the cost of gym memberships to consider, you may not be available to exercise when the gym is open or you may just want to be able to get into shape in the seclusion of your own environment, without the hussle and bussle of other people around you. Some people even lose their concentration if they feel uncomfortable training while others are there.

Many of us are so busy these days with work and family that we don't have enough time to prepare a good, nutritious meal, and the trip to the gym! Trying to fit everything into a busy schedule, can be stressful in itself and exercising should be fun too. Valuable time and money can be saved by working out at home, you don't have to worry about finding a babysitter or commuting to the gym so, alreay here you save! Besides, it can be so much easier to motivate yourself to workout when the fitness equipment is right there in your home-gym room.

While the initial cost of home fitness equipment could be a little expensive when buying new, it is possible to save money by purchasing refurbished or good second hand. With summer coming on, you're just in the nick of time to start looking for fitness equipment bargains, whether you're thinking of buying new or used equipment - there's plenty out there if you take the time to look.

If you're not able to have your own home-gym room and are worried about space, there are fold-away machines that have hinges and clasps that enable the machine to be folded together and put away when not in use. There are also all-in-one-machines that incorporate several different functions for exercises that can save space and still give you an overall great workout.

This type of fold-away equipment is particularly handy for seniors that perhaps have sold off their family home and now live in less spacious accommodation. Younger people also don't often have much space in their apartment, so a piece of fold-away fitness equipment could be the solution to having your own home-gym.

At American Fitness Equipment dotcom for example, they are announcing huge savings on fitness equipment and if you're located in the USA, they also offer free shipping for orders upwards of seventy dollars as well as having a five percent off coupon at their website. It's worth mentioning too that they also have refurbished fitness equipment that could be bought at a much cheaper price. Worth looking into at least. Although we thought that a refurbished treadmill at almost sixteen hundred dollars was a bit on the expensive side.

Next stop we made was to ebay dotcom where we searched for a similar treadmill and found a new one, very similar model at just over three hundred dollars. Collection or Pick-up was necessary, but you could be lucky enough to live nearby or have someone in that area that could collect for you. There are literally thousands of good offers here for fitness equipment and very big savings, if you look for them.

A motorized treadmill bought from a regular fitness equipment store, can set you back anything between seven hundred dollars to upwards of three to four thousand - depending on the model. So, wherever you're located, it's really worth your while to search out the bargains whatever type of machine you're looking for.

For example, At Play It Again Sports dotcom you can more or less create your own discount. They have fitness equipment i.e. treadmills, exercise bikes, elliptical machines, flexibility equipment, strength equipment, home-gyms etc.

If you're looking to purchase fitness equipment and you have equipment you want to trade - take your quality used sports gear and equipment and Play It Again Sports will buy it from you outright or take it as a trade in on any purchase of used or new equipment they have in their store (the value you get for your goods depends on many factors, including re-sale potential, market demand, and condition -- as they say - they do take in used gear, but not gear that's USED UP!) They'll tell you the value of your trade in and you can use it to offset your purchase of new or used gear in their store! So, you pick out the new equipment you want and voila - a happy customer. Worth looking into.

If you're located in the UK, then ezilon dotcom, british shopping dotcom, bizrate dotcom, fitness options dotcodotuk are all providing a listing of fitness equipment. Pricerunner dotcom is found in most countries and where you can compare prices for almost anything - including fitness equipment.

When you search for, find and purchase just the right fitness equipment for you - you'll enjoy your workout even more and the incentive to keep using it will be even greater.

Being one of life's senior's - fitness training doesn't necessarily come as easy to us as the younger generations. Learn more about getting into the swing of healthy living, fitness training and what's available on the Fitness Equipment market.

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The Rise Of The Fitness Video

The Rise Of The Fitness Video
By Michelle Bery

For exercise enthusiasts, a workout usually means a trip to the gym, where they partake in group aerobic classes and workout among the weights and machines. But for others, the gym may be cost-prohibitive or may not suit their personal preferences or lifestyle. For such people, the fitness video has opened up a whole new world of exercise options - allowing a healthy and effective workout right in the privacy and comfort of their own home.
The fitness video has grown in popularity right alongside the workout scene and the rise of the VCR. As more and more people hit the gym and more and more people purchased VCRs, there came a realization of the availability in the marketplace for instructional videos that would allow those who were interested in working out at home the opportunity to do so.
Today, the fitness video is most often purchased in DVD format and the market is flooded with different varieties of videos meant to appeal to people of all fitness levels and with many different interests. Each year sees another crop of videos - each heralding the coming of another fitness craze.
No matter what you choose to do as an exercise program, there is a fitness video for you. You can choose cardiovascular exercise such as step classes, dance workouts - including jazz, ballet, hip-hop, belly dancing, and even strip aerobics; kickboxing; and boot camp. For weight training you will find a bevy of instructional videos meant to walk you through effective weightlifting that will speed results and prevent injury. And the ever-growing popularity of yoga and Pilates has spawned a whole new style of fitness video designed to instruct viewers and make them feel as though they are getting one-on-one training.
In fact, enthusiasts of the fitness video will hardly feel as though they are missing the activity of the gym; such videos are typically filmed in a class setting and can make viewers feel as though they are right there, taking part. Of course, this provides energy and motivation and can help you get through your workout while still having fun.
The benefits of the fitness video - aside from the convenience, privacy, and affordability that comes with working out at home - includes the ability to exercise at your own pace. A fitness video can allow you to stop and start so that you become familiar with each exercise. Not only will this increase your confidence, it will pay off in the form of physical fitness achieved.

For easy to understand, in depth information about fitness video visit our ezGuide 2 Fitness.

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Home Gym Equipment For Your Fitness Room

Home Gym Equipment For Your Fitness Room
By David Faulkner

When you need home gym equipment, you need to take a few suggestions about space. If you know the type of equipment you need, then you can plan for the place to put it and how it will fit in the room. Will it allow enough room for a fitness plan? Some things you will need to think about when planning a purchase.

• Having enough space

• The size of the equipment

• The type of equipment you need

• The cost of the equipment

Although space is the biggest factor, you do need to consider the size of your home gym equipment and the type of equipment that you need to perform your workout routine. You need to figure out where you will put the fitness equipment, what you will have and the size.

When you decide on a piece of equipment, you also need to think about the cost. If you have more than one person using the equipment, you might need to obtain something that has different workout routines available. One concern people need to realize is where to put the equipment where little children will not injury themselves while playing with the fitness equipment.

The size of the equipment should meet your space requirements. If a piece is too big, you may not receive all the benefits from the home gym equipment if you do not have enough room for the equipment to function properly. The prices vary from piece to piece and you need to find something affordable, but that will fit your space.

Some machines that offer a wide range of workout routines and are affordable are the:

• Treadmills

• Stair steppers

• Exercise bicycles

• Weight machines and benches

• AB Rocker or AB Lounge

If you have the room, you can create a fitness center in your own home. You could add the home gym equipment and the mirrors to view your posture as you workout. You might decide on many pieces of equipment rather than just one. Maybe putting a fan in the room and a cooler or refrigerator to keep water and healthy foods for the fitness minded.

If you keep all these things in mind when planning your home gym, you might even come up with some other ideas that will help you in your workout routine. Some people even make room for some chairs and lounging areas to take a rest here and there. For the most part designing the room and filling it full of home gym equipment does have advantages. No more trips to the gym; you have access when you need the equipment and no standing in line for equipment.

You can also find more info on Home Fitness and Best Home Gym Equipment. Homegym-fitnessequipment is a comprehensive resource to know about home gmy, fitness eqipments and gym reveiws.

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Muscle Building - 6 Essential Supplements

Muscle Building - 6 Essential Supplements
By Rob Pitt

The following are the most basic muscle building supplements. Each has been thoroughly researched and shown to be both safe and effective. They should form the core of your supplementation program.

1) Protein Supplements

If you are trying to build muscle then protein is an absolute must. In fact, without adequate amounts of protein the muscle building process is literally impossible. However, it can be difficult to get all the protein you need simply from the foods you eat. That is where whey protein powder, meal replacement shakes and protein bars come in.

a) Whey Protein Powder: As proteins go, whey is definitely the highest quality, as well as the most effective. It has the highest bio-availability, meaning your body will absorb the greatest amount, and it contains all of the essential amino acids. The two main types are whey protein isolate and whey protein concentrate. Isolates have a higher absorption rate within the body, a higher percentage of protein per scoop and a better overall amino acids profile.

b) Meal Replacement Shakes: Unlike whey protein powders, which contain just the whey protein, meal replacement shakes contain more than one type of protein, such as milk, egg, whey and casein. Also, meal replacement shakes contain slow-release carbohydrates and vitamins and minerals.

c) Protein Bars: Protein Bars are a convenient way to get the protein you need, since they can be carried with you wherever you go. However, protein bars are usually a lot higher in simple sugar and fat, and the protein quality tends to be lower as well.

2) Creatine Supplements

Creatine, the most popular and effective muscle building supplement out there, has been proven to significantly impact muscle size and strength. Additionally, creatine speeds up your rate of recovery, decreases lactic acid build-up and also lessens mental fatigue. Creatine is available in three different forms.

a) Creatine Monohydrate: Creatine monohydrate is a white, tasteless, odorless powder which can be mixed with water or juice. When mixed with a drink, such as grape juice, that contains simple sugars, muscle absorption can be increased by up to 60 percent.

b) Delivery System Sugar Drinks: These drinks combine creatine with all of the nutrients needed for proper absorption.

c) Delivery System Insulin Mimicking Drinks: These drinks use ingredients known as "insulin mimickers", instead of simple sugars, to spike your insulin levels, enhancing the absorption of creatine.

3) Glutamine

Glutamine, an amino acid, is best known for its anti-catabolic effects. The immune system, fueled by glutamine, is heavily stressed during resistance training. In order to compensate, the body, seeking to obtain a source of glutamine, breaks down muscle tissue, which eventually leads to muscle loss. Glutamine supplements prevent this by providing your body with the extra glutamine it needs to avoid muscle catabolism.

4) Multivitamins

While whole foods contain all the vitamins and minerals needed to fuel the most active lifestyle, most people's diets are heavy in simple sugar and fast food. As a result, a high-potency multivitamin is recommended. In addition to overall health, vitamins directly impact a number of muscle building processes. For example, Vitamin A plays a role in protein synthesis, the conversion of amino acids into muscle tissue, Vitamin B1, or thiamine, is heavily involved in protein metabolism and growth, and Vitamin C is arguably the most important vitamin for those trying to gain weight. From protein digestion to energy metabolism to fat burning to hormone production, the importance of vitamins cannot be overstated.

5) Glucosamine

Glucosamine sulfate, a sugary compound formed when glucose joins together with the amino acid glutamine, does what other supplements and pills designed for healing joints cannot. Glucosamine rebuilds damaged cartilage and connective tissue, rather than just reducing inflammation and pain. It also increases the body's secretion of synovial fluid, which reduces friction between the cartilage and other tissues in joints to lubricate and cushion them during exercise.

6) Essential Fatty Acids

Essential Fatty Acids are an excellent source of omega-3 and omega-6 fatty acids, which serve many important functions in muscle building, as well overall health. Essential Fatty Acids, or EFA's, must be consumed through our diets, since the body does not produce them on its own. EFA's are derived from sources such as fatty fish, nuts, avocados, seeds, dark leafy vegetables and liquids such as flaxseed oil and olive oil.

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Weight Lifting Workout Program - Getting Big and Cut

Weight Lifting Workout Program - Getting Big and Cut
By Chess McDoogle

Getting big and cut is the goal of many lifters and this is what they seek out when looking for an ideal weight lifting workout program. This of course is wanting the best of both worlds: big muscles yet chiseled abs. Thus it takes a spot on weight lifting workout program to get it right. As many know, in order to get big muscles you have to increase your eating and focus most of your energy on a weightlifting workout and away from cardio based workouts. On the other hand in order to get cut you are supposed to limit your eating, while placing concentration on cardio workouts! So one can see that a weight lifting workout program must really dial it in to balance both of these goals at the same time. Some general rules to follow are the following:

1. Increase your calories. You are going to have to increase your calories and protein to get big. But it is possible to find a ''zone'' where you are able to keep your calories up, yet at the same time not too high where you are gaining fat. Further dialing into this personal zone you can figure what combination of foods you can eat in order to not only have enough to gain muscle, but also burn fat. Generally what most people find is cutting their carb intake and replacing it either with more protein or small amounts of fat will get them in their personal zone.

2. Lift heavy. In order to build muscle through a weight lifting workout program you are going to have to lift relatively heavy and generally to a point where muscular failure is achieved. Usually within the 5-8 rep range is ideal when trying to build muscle.

3. Do cardio. No way around it really. If you are eating relatively heavy, lifting heavy, you need to add that cardio to burn fat and make sure you don't gain fat. Rather than doing cardio in a fashion that is exhausting and will overly tax your body, perform cardio in a more moderate manner for a period of 30-45 minutes. Usually walking at fast pace where you can still maintain conversation is ideal for fat burning. You're targeting the fat, and not tapping into major muscle breakdown, thus not sacrificing your hard earned muscle building you achieved with heavy weights.

For a complete, accurate, and easy to follow program on getting big and cut quickly, see
Here you'll find one of the fastest programs on the net that packs on both mass and cuts in an a very short period.

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Dumbbell Workouts - A Smart Way To Exercise

Dumbbell Workouts - A Smart Way To Exercise
By C.J. Gustafson

Dumbbell workouts have been around for many years, especially as part of weight training equipment and programs. Fad workouts and equipment have come and gone, but dumbbell workouts have remained an easy, inexpensive way to get in shape and strengthen muscles. Their reliability and effectiveness are just some of the reasons for the longevity of their popularity. Add in the fact that they take up little space and cost far less than many other types of equipment, and it becomes clear that they are a perfect choice for many fitness fans, especially as part of a home gym. There are many different dumbbell workouts that can be done at home.

Advantages of Dumbbell Workouts

Working with dumbbells has several advantages over other types of equipment that use resistance. For instance, by their very nature, dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other types of fitness equipment. And the flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.

Dumbbell Safety

Before getting started with dumbbell weights, there are some basic safety rules to follow. As with all forms of exercise, it is best to start with some stretches or warm ups to loosen and prepare each muscle group. Failing to stretch the muscles can result in strains, tears and other injuries. It is also important to learn how to do the exercises properly, using correct form and technique before moving to heavier dumbbell weight sets and more difficult dumbbell workouts. There is a wrong way to do the exercises, and this too can result in injury or at a minimum, a lack of conditioning or effectiveness. Using a mirror helps you to see if you are using correct form.

In addition, experts recommend that with any type of weightlifting program, you have someone spot you at all times. Spotting entails having a person who watches every step of your workout to be sure you are not overextending yourself and to provide support and encouragement at critical points. A properly executed dumbbell workout will push your muscles to their limits and even a lightweight dumbbell can hurt like heck if you drop it on your head or toe. Lastly, it is a good idea to check with your physician or fitness professional before beginning exercises if you have health concerns or have experienced an injury, especially in the back or shoulder area.

Dumbbell Workout Exercises

When people think of dumbbell workouts, they often think of working the biceps and triceps. And in fact, dumbbells are ideal for strengthening and growing these muscle groups. However, there are exercises that incorporate dumbbells in ways that work every major muscle group in the body. The following six exercises each tackle one area of the body. They are some of the most common and easy to understand.

1.) Build those biceps

Hammer Curls - Stand straight and slightly loose with a dumbbell in each hand. Extend your arms on each side of your body with your palms facing each leg. Keep your elbows tight against your body, curl the weights up in a hammer motion and slowly return to the starting position. You can work both arms simultaneously or alternate the two. Repeat as many times as possible. Remember the goal is to fatigue the muscle.

2.) Try your triceps

Press – Lie flat on a mat or weight bench. With a dumbbell in each hand, extend your arms straight above your head, palms facing each other about two inches apart. Keep your shoulders pressed flat and avoid moving them. Bend your elbows and slowly lower the weights until your hands are on either side of your head. Push your arms back to the extended position and repeat for the desired number of reps.

3.) Shoulder the load

Shoulder Press – Can be performed sitting or standing. Sitting is recommended for beginners, as is a chair or bench with back support. With a dumbbell weight in each hand, extend your arms directly over your head, keeping elbows slightly bent to avoid locking. Slowly lower your arms until they are bent in a 90-degree angle, then push back to extended position and repeat. It is important to be sure you are pressing straight overhead as the tendency is to move at a diagonal.

4.) Best Chests

Flies – This exercise can be done lying flat or at a slight incline with back supported. With a weight in each hand, extend arms above your chest with palms facing each other. Bend your elbows slightly and be sure to keep that bend throughout the exercise. Lower your arms to either side until your upper arms are parallel with the floor. Push back to the extended position and repeat.

5.) Back to basics

Bench Rows – This exercise requires a bench set at a 30-degree incline. Adjust the height of the bench so that when you lie face down on the bench, your hands just barely touch the floor. Grab a dumbbell in each hand with your palms turned toward your feet. Bend your arm at the elbow and lift the dumbbells to your sides so that your upper arm is parallel with the ground. Slowly return the weights to the starting position and repeat.

6.) Get a leg up

Lunges – This is an exercise that is often included in an aerobics workout. Adding a dumbbell helps target the leg muscles and increases the strengthening effectiveness. Stand straight with feet about 12-18 inches apart. With a dumbbell in each hand, held at your sides, step forward with one foot, bending the knee at a 90-degree angle. Allow the other leg to bend automatically and that knee to just barely touch the floor. Push back to an upright position with the original foot and repeat. Do a set leading with the opposite foot as well, or alternate after each lunge.

These are just a few of the different dumbbell workout options. Trainers and fitness professionals have developed dumbbell exercises for all levels and situations. Dumbbells are an inexpensive, versatile way to burn calories and target specific muscle groups. They work well for people with limited space and for anyone who wants to add difficulty to an existing workout.

About the Author:

C.J. Gustafson is a successful writer for, providing
consumer information and reviews on the
best home gyms, strength
training equipment,
and the
best ab machines.

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