Break Through Your Exercise Plateau in 4 Simple Steps!

Break Through Your Exercise Plateau in 4 Simple Steps!

So you have been working out for weeks and weeks but you have stopped seeing any results. Does this sound like you? See the steps you need to take in order to break through your exercise plateau! These steps are so basic you will be surprised that you haven't tried any of them sooner.

1. Rest Your Body.
It's important to get at least 7-8 hours of sleep a night, but no more than 9. Your muscles need time to recover and recovery time is done while you're sleeping. This is when your muscles grow. If you don't allow your muscles enough recovery time, they will not grow.

2. Feed Your Body.
The more frequently you are working out, the more you need to feed your body. If you don't eat enough, you won't have the energy to exercise. When you start working out a lot, your metabolism increases, thus burning more calories and meaning you need to take in some additional ones. Be absolutely sure to eat when you're hungry so you are able to keep your energy levels up to be able to exercise.

3. Shock Your Body.
Never ever keep your workouts exactly the same for more than a period of about 2 weeks. Your body will adapt to them and you will stop noticing any changes in your body. What you need to do is keep switching up your workout routine so that your body is essentially "shocked". This will allow your muscles to grow, which again, will help you to burn more fat. If you are burning more fat, you will lose weight.

4. Intensify Your Body.
Another way to "shock" your body, is to intensify your workouts a couple of times per week. Workout at a moderate pace some days, and then on the opposite days, really push yourself until you feel like you can't possibly workout anymore. Try to lift heavier, run longer, do 1 more set...etc.
If you apply all of these steps, you should be able to start seeing improvements again. Just remember to get plenty of rest, plenty of nutrients, change up your workouts and step it up a notch a few days a week!


Top 10 Easy Ways to Add Exercise to Your Day

Top 10 Easy Ways to Add Exercise to Your Day

Who likes to exercise? Yep, that's just what I thought, no one. Exercising is not only boring and time consuming, but it also makes you sore and stinky. Try these ntaifitness gym equipment

But, what if I told you there were easy ways to exercise? There really are several ways to exercise that are not only easy, but some are actually fun as well.

Easy Ways to Exercise #1: Go Shopping
Shopping is a really easy way to exercise. Find a nice large mall and shop your heart out. When you're shopping you don't actually realize that you're getting exercise. Just be sure to stay away from the more fattening restaurants in the food court.

Easy Ways to Exercise #2: Take the Stairs
Yes, it is easy to take the elevator, but it's just as easy to take the stairs. Taking the stairs really works your calf muscles.

Easy Ways to Exercise #3: Park Far Away
When you go to work or the store park in the back of the parking lot. Walking back and forth is an easy way to get exercise. Plus, if you can't decide whether or not to splurge and get that new DVD player you can always walk back to the store and feel good about getting some extra exercise.

Easy Ways to Exercise #4: Walk Rather Than Drive
When you go to a shopping center and need to go to stores at opposite ends of the center, park at one end and walk to the other rather than driving. Also if you live close to where you work, walk rather than driving. Not only are these easy ways to exercise, but they will also save you some money.

Easy Ways to Exercise #5: Go Hiking
Hiking is easy because it doesn't feel like exercise. Hiking to a waterfall or planning a romantic picnic at the end of your hike is actually fun and when's the last time you exercised and had fun? Just remember to pack foods that healthy.

Easy Ways to Exercise #6: Play Sports
I love to play sports and when I do I don't feel like I'm exercising at all. If you like to play basketball or tennis go out and have some fun with your friends.

Easy Ways to Exercise #7: Clean
Let's face it, cleaning is part of life. But, cleaning is also an easy way to exercise. Cleaning basically allows you to kill two birds with one stone because you're not only making your home look good, but you're also exercising at the same time.

Easy Ways to Exercise #8: Do Some Gardening
This is another way to kill two birds with one stone. Gardening is not only an easy way to exercise, but it's also a way to constantly have healthy foods on hand. Even if you just have a small flower bed, use that area for tomatoes. You won't believe the difference in home grown and store bought tomatoes.

Easy Ways to Exercise #9: Lift Small Weights
Lifting small weights is an easy way to exercise because it can be done while you're doing other things. You can even get weights to wrap around your ankles that you can wear while you're shopping. You can also lift weights while you watch TV, read, or even talk on the phone.

Easy Ways to Exercise #10: Play With Your Kids

Everyone should take more time to play with their kids. Playing with your kids requires a lot of energy. Also you don't realize that you're exercising because you're having so much fun.

How to Meet Someone at the Gym

How to Meet Someone at the Gym

Meeting someone at the gym isn't easy to do. Not everyone is there to be picked up for dates, so you need to understand this before your approach.

The gym anatomy is pretty much the same anywhere - you have the gym machines, free weights, cardio machines and the mats.

The aerobics room is often sectioned off from everything else, so in large part, the dancing ladies are out of play.

During your workout, have the following points in mind for the rest of the gym area - read the signs and consider the slow build up approach with a few opening lines readily available for the initial hello.

Some women, for instance, dislike a man's approach at the gym because they feel they don't look their best - they are sweaty, red in the face and their hair is tied back.

They keep their headsets mounted to their head or have that "I'm minding my own business-type look." Don't waste your time striking up a conversation with these folks; they aren't that interested.
If you can, take a peek at the person's hand for a wedding ring.

If the person you have your eye on doesn't have a wedding ring or is exercising without a magazine or music, you've got a 50 percent chance at this point for a successful approach.

Slow Build Up
Meeting someone at the gym may start with some eye contact, a smile and then a "hi, how's your workout going" (or use your own opening). If a pleasant exchange occurs, that's a good sign.

Come back the next time and build upon that exchange. You're not going in for the quick kill, but the gradual approach will create some trust and a little mystery in the other person's mind.

If used properly, the slow build up approach can be your ally. When the timing is right, ask that certain someone about meeting for coffee.

Single-Leg Training Benefits & Three Exercises You Can Do at Home

Single-Leg Training Benefits & Three Exercises You Can Do at Home

Single-leg training has many benefits. As a personal trainer, I prescribe to many of my clients single-leg training exercises.
What is single-leg training? Well, it's training one leg at a time. I' m a certified personal trainer.

There are multitudes of fun ways to employ single-leg training. Training shouldn't be only about the squat, deadlift and leg press. There are those who can work gargantuan loads with these foundational movements, yet would flounder at, for instance, single-leg box squats. Looking for leg press machines? Visit here

Single-Leg Training Benefits
Though some single-leg training movements won't produce bulging quads, they provide other benefits that any serious physique athlete or fitness enthusiast should not sweep under the rug. Here are those benefits:
  • Muscle building and sculpting. Some single-leg exercises do promote hypertrophy and shaping.
  • Improved joint stability
  • Lower injury rate with more traditional moves
  • Less stress on the spine
  • More compatible with trainees who have "bad levers"
  • Can serve as replacement exercises while a trainee heals from an injury
  • Improved balance and coordination
  • Enhanced sports performance
  • Make excellent exercises for supersets or burnout sets
  • Fierce calorie burn (depending on exercise)
  • Can be fun
Single-leg training has a significant carryover to everyday living. For example, suppose your buddy's car stalls and it needs to be pushed out of traffic. You get behind the vehicle with a few other people and begin pushing. Your legs are acting unilaterally.

Suppose you must drag an unconscious person away from a car that might burst into flames. Your legs will move single-style. Same with climbing a steep hill full of boulders. Though these are more extreme and fun examples, think about it for a moment: Single-leg work happens all the time in everyday life.

You need not do a lot of single-leg training to get results. Just two or three exercises per session will produce the benefits described prior. However, don't let that stop you from devoting a full session to just single-leg training.

Split squat
This has variations: barbell across back, Smith machine, dumbbells at sides, rear foot elevated on bench or stool.
Place one foot forward, one behind, and create some width between the feet. Simply lower, as in a lunge, keeping back upright. This is the base movement. Now add resistance as just described.

Leg press (floor apparatus)
Use one leg, but don't bring the knee directly down into the chest; this style reduces range of motion by letting the chest get in the way.

Instead, as the knee lowers, veer it outward so that it passes the chest and arrives at the armpit. Foot placement on the sled can be in the center or slightly off-center.

One-leg straight-leg deadlift
Anyone who's been into the fitness scene for a while can do these, but many novices will struggle with just bodyweight.
Stand with feet close together. Lift a foot and lean forward, reaching the opposite hand to the floor as though picking something up.

The non-support leg is behind you and somewhat extended. The support leg is fairly straight (soft bend in knee). Return to start position. One rep is easy (we do this all the time in everyday living when picking something off the floor).

However, do this for eight reps with the following conditions:
  1. a dumbbell or kettlebell is in the hand and never touches the floor as you go down,
  2. the support leg remains planted on the floor throughout,
  3. the moving foot never touches the floor, and
  4. returning to the start position after every rep means standing straight before doing the next rep.

Beginners will lose balance, even with bodyweight only. To make this more doable for beginners, the moving foot can lightly make contact with the floor at the end of each repetition.

The free hand can be anywhere but holding onto something. Add a few single-leg training exercises to your overall fitness regimen for some added benefits.





表很重要,因此请从较低的重量开始,然后再进行调整。重量应足以使您的肌肉在8到15次重复运动中疲劳,但又不要太重,以至于您无法完成完整的运动范围(降低至胸部水平并推动直到手臂完全伸展但没有锁定) 。