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!


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) 。




15 Useful Gym Machines for Home Gym

15 Useful Gym Machines for Home Gym

Buy these 15 Useful Gym Equipment for Home Gym

We have broken down only 15 of some of the more popular pieces of useful gym machines you should know. check this gym equipment names list:

A weight-lifting bench
If you want to get a full workout in with your free weights, it’s helpful to have a bench that allows you to switch positions while keeping proper form.

The bench press is another common piece of gym equipment that can easily be placed in a home gym as well. It essentially trains and strengthens your upper body. There are even variations of the bench press you can use. The typical ones are the flat press and the incline press that acts as though you’re reclining in a chair.

Medicine balls
For those who enjoy a machine-free workout, medicine balls are a valuable asset. Plan a workout of lunges, squats, sit-ups, and curls, and you can get your whole body involved without jumping from machine to sweat-covered machine at an overcrowded gym.

The medicine ball is a weighted ball that has many different weights generally ranging from 2lbs to 25lbs or so. Like with free weights, the medicine ball is a remarkably versatile piece of training equipment.

Just about every gym should have a set of medicine balls. You can utilize the best for improving core strength or for healing up after an injury. Boxers especially make excellent use of this for abdomen conditioning by having someone drop it on them to emulate a punch.

Overall, the medicine ball can work your strength, stability, coordination, and flexibility. Use them on the floor with slams and crunches, or while standing with lunges, squats, etc.

An exercise mat
Having a comfortable, reliable exercise mat is important for anyone trying to start a regular yoga regiment. It’s also a great surface for ab work, pushups, and your pre- and post-workout stretches.

This mat from HemingWeigh is about 5/8” thick, providing an extra bit of cushion compared to your standard yoga mat, allowing you to save yourself the soreness that comes with working on a hardwood floor.

A foam roller
Once you get into the swing of your regular workout routine, you’ll probably (well, definitely) experience some soreness on your off days. To help relieve that pain, snag a foam roller such as this one by TriggerPoint in order to roll out knots and tight muscles.

jump rope
It’s quite possible you haven’t picked up a jump rope since elementary school, but if you’re looking for a cheap, portable way to get your blood flowing quickly, a jump rope is a solid investment.

Ten minutes of continuous jumps is the equivalent of about 30 minutes of running, so if you’re having difficulty fitting time for cardio into your schedule, this could be your solution.

ab wheel
An ab wheel is a great way to mix up your core routine and flatten out your stomach. Just be careful jumping too quickly and too far into ab work, you might not be able to move the next day.

Smith Machine
Out of all the gym equipment out there, the Smith Machine may be one of the most controversial and misunderstood tools. There are plenty that enjoys it and gets plenty of use out of it, and there are others who avoid it at all costs. Nevertheless, most gyms out there have a few of these, and when used right, they provide a good workout.

The Smith Machine has a barbell fixed within steel rails. It allows for vertical/semi-vertical movement only. The most common exercise performed with this is squats. This machine excels at maintaining a good form for those who need assistance with the likes of squats (i.e. people with back issues).

A punching bag
Several fitness areas now have designated spaces for punching bags. These sturdy bags have grown in popularity even among individuals who don’t practice a martial art and simply enjoy the intense workout.

If you put the proper time and technique into working the heavy bag, you can get a full-body cardio workout. This bag from Outslayer is reviewed as being made with high-quality materials and built to last. Plus, in addition to getting a solid sweat going, you get to hit something and hit it hard; a solid way to relieve whatever stress life may be in your life.

An air bike
There are many stationary bikes to choose from if you’re in the market, but air bikes have a few features that make them a bit different from your SoulCycle bike. First, all resistance is created by you; the harder you pedal, the more the fan will push back.

This allows to you change resistance at your own pace, making it the perfect piece of equipment for your home gym if you’re focused on high-intensity interval training. Also, unlike most stationary bikes, you’ll also be pushing and pulling with your arms while you move, providing an upper body workout as well.

pull up bar
Pull-ups are tough. Some of us can’t even do two in succession without our arms giving out. But if you set up a pull-up bar in a doorway of your home and make a point to do as many as you can each time you walk through, you’ll find improvement comes quicker than expected.

This equipment is usually referred to by two names: pull-up bar or chin-up bar. There is no difference to the equipment, but rather the exercise performed with it that gives it interchangeable names.

elliptical machine
Elliptical machines have been the subject of many a debate in gyms across the nation. While some purists believe the treadmill to be superior, there are many benefits to putting in time with the elliptical.

To start, it’s a low impact workout; the gliding motion allows those with joint issues and back pain to work up a sweat without throwing their body out of place. Also, ellipticals lend themselves well to multitasking, so if you’re the type to read or watch "Survivor" while you exercise, this is a great addition to your home gym. While this model by Sole Fitness is pricey, most reviewers have cited that the quality is well worth the cost.

Ntaifitness treadmill
The treadmill has a long reign as the go-to equipment for public and home gyms. It’s simply a machine designed for stationary walking and/or running.

What makes the treadmill such a wonderful piece of equipment is that it can provide a great aerobic workout. Need to get your heart racing, but the weather is too bad for a run? Hop on the treadmill for a little while.
Running is always a workout. If you can afford it, having a treadmill in your home gym can allow you to get your three daily miles in regardless of how much ice and rain Mother Nature throws at you.

Adjustable dumbbells
Dumbbells are one of the most versatile pieces of equipment, and these adjustable weights by Bowflex only add to that versatility. With the turn of a dial, you have access to free weights from 5 to 52.5 pounds. For those starting a new workout regiment, this is a great feature that allows you to vary your workouts and continue to challenge yourself as you get stronger, rather than having to buy a new set of weights every time your biceps bulge out.

rowing machine
Rowing machines can help improve your fitness level in a variety of ways; they can build and tone muscles, strengthen cardiovascular function, and improve your endurance. It’s a great way to burn calories, so if your main goal is weight loss, think about making it a part of your regular routine. Rowing is also a solid alternative for people with back and joint problems, as it places little strain on these areas as long as they're using good form.

Exercise Bike
Just like with the treadmill, the stationary exercise bike can be found in just about all gyms, and they fit with ease inside a home. They are a great solution to not being able to bike outside.

Exercise bikes mimic typical biking all while staying in the same spot. There are different types to support different things such as recumbent bikes for back support, upright bikes to truly simulate standard biking, and spin bikes for intense exercises.

They have resistant levels to make things more challenging. Certain bikes have a larger resistance range than others, so consider how strenuous a workout you want before jumping on one of these. Nevertheless, exercise bikes contribute to an excellent cardiovascular workout.