January 2017 - FITBODYUSA
Designing your own kettlebell workout can be fun and easy, as long as you follow certain rules and standards. And in order to do that, you need to learn a few things before creating one for yourself. Luckily for you, this article will provide you with the right equipment for creating a kettlebell workout program that will fit your schedule and your needs. So keep on reading until the end, and start designing your own workout right away!

How to Design Your Own Kettlebell Workout

The Basics Components of A Workout Program

A good exercise program is composed of three simple types of movements: the pulls, the pushes, and the lower body. And each of these movements comprises various exercises that will give you several choices for making your workout more challenging and effective.

The Pulls

The pulls are movements that will require you to pull the weight towards your body from any direction - either from below, in front, or above your head. And examples of these exercises are the pull ups and rows.

This type of movement will stimulate primarily your biceps, deltoids, shoulder muscles, and lats, along with other minor muscles located on your back.

The Pushes

The pushing exercises are any movement that allow you to push the weight (e.g. kettlebell) in any direction - either upward, forward, or downward. Good examples are the alternating floor press, the renegade push up, and the kettlebell Arnold press.

This particular movement will stimulate primarily your pectoral muscles, triceps, and shoulders, along with other minor muscles located on your upper body.

The Lower Body

The lower body exercises are basically (obviously) any exercise that will stimulate the muscles of your legs, such as the glutes, quads, hamstring, and calves. One amazing feature of performing lower body exercises is the stimulation of your core muscles. Simply lifting a heavy kettlebell from the ground (i.e. preparing for a KB deadlift) will activate the muscles of your core so that your body will be capable to handle the weight, and prevent the heavy load from breaking your spine.

Examples of lower body exercises are: the goblet squat, deadlift, and lunges.

How To Design Your Workout Based On These Components

Before you design your own program, take a look first at this list of exercises. Make sure to be familiar with them because you'll be using them to formulate your own routines.

Kettlebell Workout Pushes

  • One-Arm Kettlebell Press
  • Alternating Floor Press
  • Leg-Over Floor Press
  • One-Arm Kettlebell Floor Press
  • Renegade Push-Up
  • Bridge Press
  • One-Arm Kettlebell Push-Up
  • Kettlebell Military Press
  • Kettlebell Arnold Press
  • One-Arm Push Press

Kettlebell Windmill

  • Double Kettlebell High Pull
  • Alternating Kettlebell Row
  • Kettlebell Bent-Over Row
  • Renegade Row
  • Kettlebell Windmill
  • Two-Hand Kettlebell Swing
  • Kettlebell Deadlift
  • One-Arm Kettlebell Clean
  • Single-Leg Kettlebell Deadlift
  • One-Arm Kettlebell Swing

Goblet Lunge

Lower Body
  • Kettlebell Goblet Squat
  • Goblet Lunge
  • Goblet Side Lunge
  • Kettlebell Deadlift
  • Goblet Lateral Step-Up
  • Goblet Walking Lunge
  • Goblet Squat with Pulse
  • One-Arm Kettlebell Swing
  • Two-Hand Kettlebell Swing
  • Single-Leg Kettlebell Deadlift

After getting acquainted with them, you're now ready to create your own program.

Step #1

Choose first how many days you want to train in a week. This may alter depending upon your goals, schedule, and willingness to train. No matter how many days you want to exercise, always stick to 2-4 days a week of workout sessions. This will help your body recover from each workout.

Important: Always put a rest day in between your workout session, do not perform a heavy workout in 2 consecutive days. This won't help your body recover from muscular damage!

Step #2

After choosing which days you want to train, then it's time for you to choose among the exercises listed on the table above.

Remember to use the three (3) basic components of a good workout - the pulling, pushing, and lower body exercises. So with that formula in mind, this is how the structure of your program should look like:


A - Kettlebell Bent Over Row (Pulling)

B - One-Arm Kettlebell Military Press (Pushing)

C - Double Kettlebell Front Squat (Lower Body)


A - Alternating Floor Press (Pulling)

B - One-Arm Kettlebell Jerk (Pushing)

C - Kettlebell Goblet Squat (Lower Body)

And so on... depending on how many times you decide to workout each week.

Step #3

The next step is to decide how many repetitions, sets, and weight you should be using.

Repetitions and Sets

The basic numbers to use are: 12x5, 10x5, 6x5, or 5x5, that is, 12 repetitions for 5 sets, 10 reps for 5 sets, 6 reps for 5 sets, or 5 repetitions for 5 sets.

You can alternate any configuration you want as long as you don't use the same formula in two consecutive workouts.

For example:

Day 1 - 10x5

Day 2 - 6x5

Day 3 - 10x5

Day 4 - 12x4

A good rule of thumb is to use a fairly heavy weight. In order to know the exact number, you can perform an exercise using a kettlebell heavy enough that will slow you down during the 9-10th rep (if you use the 10x5 configuration), or 4-6th rep (if you use the 5x5 or 6x5 configuration).

This method is very important because it will stimulate the right amount of muscle fibers, and induce muscle damage (it might sound bad, but it's a good thing if kept within the appropriate range). Once you induce muscle damage, then muscle toning and fat loss will immediately follow depending upon your diet and workout frequency.

Rest Periods

As for rest periods, 20-60 seconds should be the range. However, if you decide to create a fat loss routine, then 20-30 seconds rest is the maximum. Because the lower the number, the more fat you burn.

Step #4

Choose to perform the routine either in circuit or one by one exercise.

This concept is fairly simple. Using circuits, after you perform the first set of exercise A (referring to the example workout above), move to exercise B, and perform the first set of exercise B (remember to take the 20-60 sec. rest period between each exercise). Then move to Exercise C, and do the first set of that exercise. After that, repeat the cycle until you finish the total amount of sets you chose to do for that routine.

As a quick summary, here's how to design your workout:

Step #1 - Choose how many days you want workout in a week.

Step #2 - Choose the type of exercise you want to carry on by keeping in mind to follow the pull, push, and lower body formula.

Step #3 - Choose the sets/reps, amount of weight, and rest periods you want to include (this should be depending upon your schedule).

Step #4 - Decide to perform the routine in circuits or one by one.

Article Source: http://EzineArticles.com/expert/Adam_McBenza/1494899

How to Design Your Own Kettlebell Workout

To lose 10 lbs a week requires a plan and the discipline to follow through with it. A broad ranging approach focusing on key areas is needed to be effective and to ensure there is not a negative impact on health. Following are eight important steps to include in this plan to achieve your goal.

How to Lose 10 Lbs a Week - 8 Key Steps


There is a family of algae called spirulina which is a natural product and one of the finest supplements for weight loss. It is amazingly complete and rich in nutrition. There are other members of the algae family, such as chlorella and blue-green algae, which are excellent supplements but spirulina does not require any special processing for the body to absorb it, so this is probably the best choice.

Because the algae products are so nutritionally rich, you will need to eat less and they tend to reduce your appetite. This helps you persist with the routine of a weight reducing program.


There is a class of food which effectively uses more calories in the process of digestion than is contained in the food itself. These are known as negative calorie foods. They have few calories, are low in fat and often are a good source of fiber. There are many benefits to be gained by including them in a weight loss plan. For instance, the fiber will help you to feel full and so helps to curb appetite. As well, because these foods use up more energy than they supply, the body calls upon its reserves of fat to convert into energy, and this reduces fat and weight.

Many fruits and vegetables may be considered negative calorie foods. For instance:

Vegetables: Asparagus, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Fennel, lettuce, Leek, Marrow, Peppers, Tomato, and Turnips.

NOT starchy carbohydrates, such as potatoes and rice.

Fruits: Apples, Apricot, Cantaloupe, Grape Fruit, Lemon, Mandarin, Peaches, Plums, Raspberries, Rhubarb, Strawberry, tangerine, and Watermelon.

Also, foods that are high in Omega-3 oils, such as sardines, mackerel, and salmon.


Sorry, but if you want to lose 10 lbs a week, you cannot offset the good work of your planned, dietary food consumption by providing substitutes that add calories and weight. This includes chips, pies, pastries, fried chicken and other fried foods, pizza and sugary drinks, such as sodas.


Sorry, again. A moderate amount of exercise, such as walking, hiking and cycling is helpful in burning calories and restoring skin and muscle tone. If you lose a lot of weight without exercise, flabby skin will make you look older and less attractive. Enjoy your favorite sports and take a hike! Try using the stairs instead of the elevator and walk to the local shops instead of taking the car.

RELATED: Best Fat Burning Exercises and Workouts



Drinking lots of plain water helps to keep you hydrated and encourages metabolism. It doesn't contain any calories or fat. One tip is to drink a glass of water before every meal. Fruit juices contain lots of sugar, so give them a miss.

It's much easier to change eating habits and stick to a dietary plan that will lose 10 lbs a week if you get the support of other family members. Not only does it help in staying positive and keeping up morale, but the support of whoever does the family shopping and cooks the family meals can make or break a dieter's good intentions.


Surprisingly, simply reducing food intake is usually counter-productive as the body has defense mechanisms that tend to compensate for the lack of food. It will slow metabolism and reduce energy output to preserve fat supplies. To lose 10 lbs a week, this is definitely what you DON'T want. The solution is to eat more often but in smaller amounts so that the body is willing to free those deposits of fat that you want to get rid of. About 6 meals a day, including snacks, would be ideal. For instance, eat an apple or a boiled egg as a snack between meals. Feeling hungry is what you do NOT want. Happily, you can lose weight and never go hungry!


There is a method known as Calorie Cycling or Calorie Shifting which boosts metabolism and fat burning and as a result you lose weight. You are required to eat your meals in a particular, mixed, order and the meals each contain calorie values which are different. It allows you to eat a wide variety of foods. If you are attempting to lose 10 lbs quickly, this specially designed plan will help. It also allows you to continue to lose weight over a longer period, whereas crash diets can be injurious to health if followed for an extended period.

RELATED: 6 Tricks to Increase Metabolism and Burn Fat

Give serious consideration to Calorie Shifting methods if you want to lose large amounts of fat or sustain a good weight loss rate that enables you to lose more weight over a longer period. Also prefer proven natural foods and supplements rather than artificial ones to be sure of a healthy weight loss. Finally, be sure to include some exercise in your plan, even if it's only a small amount. Yes, some dietary plans will enable you to lose 10 lbs in a week without exercise, but how you look and feel after losing the weight is also important.

Get details of a remarkably successful natural weight loss strategy that builds body tone and good health whilst burning unwanted fat at Fat Loss 4 Idiots. More information on this carefully designed and widely regarded program can also be found at: https://www.HerbalAndNaturalRemedies.com/FatLoss/

Article Source: https://EzineArticles.com/expert/Ivan_Kelly/24129

How to Lose 10 Lbs a Week - 8 Key Steps

Getting a gym plan is expensive and you wouldn't want to waste your money, right? Especially in this economy that we are having, every centavo saved counts. So if you are enrolled in the gym, why aren't you going? You're probably filthy rich! Correct? If you are not, and even if you are, gym motivation is a problem a lot of people are having. Regardless of monthly income, if you have a gym you need to go to, why can't you bring yourself to go there so as not waste your membership? You don't have enough gym motivation, that's why. Here's a simple list to help your butt reach the bicycle machine and your feet get to the treadmill.

Sweat Now, Shine Later!

  1. CALL A FRIEND. This is what true friends are for. To be specific, true gym friends. The moment you feel like skipping a workout, grab your phone and dial a good gym friend! And I mean pick someone you know will encourage you to go to the gym and not someone you can encourage to skip it with you! Get yourself a few encouraging gym buddies, exchange digits, and make a pack to help each other to stay focused.
  2. TELL YOUR TRAINER / COACH. In the course of friendship, your friends might tend to slack off and let you skip gym once or twice a month... then three, four, five (you know how to count, you know what's next)... well, if good gym buddies are not enough to increase your gym motivation, get your trainer or coach's attention. These people want you to stay IN THE GYM for two reasons - to make you healthy and to keep their business open. Surely they'll do everything to encourage you to visit their gym!
  3. MIRROR POWER. Sometimes all you really need to do to push yourself to go to the gym is a trip to the mirror. Look at who you'll exercise for. Ask yourself if YOU are worth the short trip to the gym. Above anything else, going to the gym will benefit you and your health. So remind yourself that you are doing this to be lean, fit, happy, and healthy. Look in the mirror long and hard and tell yourself - YOU are WORTH IT!

These steps will help you in your journey in losing weight. Keep them in mind so that next time you need a little nudge for your gym motivation, you'll know exactly what to do - call a friend, inform your trainer/coach, or look in the mirror. Keep yourself motivated and have a better and healthier life!

Article Source: http://EzineArticles.com/expert/Paul_Colin_Bright/611952

Gym Motivation - Steps You Should Take When You Don't Want to Go to the Gym

If you want to lose 10 lbs a week, it'll take more than finding the right diet plan. That's a big mistake a lot of dieters make. They alter their eating habits and seem to think they're doing everything proper, although they do not lose weight. If they do happen to lose weight, it comes back soon afterwards.

Are You Able To Lose 10 Lbs A Week?

If indeed you would like to lose 10 lbs a week until the time that you zero in on a certain weight, you need to find the proper weight loss plan. A proper weight loss plan should include eating the proper foods, and getting adequate exercise and rest.

Sleep is an individual element of losing weight that isn't commonly talked about, but it is as important as exercise. Researchers have discovered that two hormones which set off appetite come in to play went people don't get enough rest. This causes us to overeat and also gain weight due to our want for high carbohydrates and also rich foods. The next time you want these foods, watch whether or not you've been getting enough sleep.

One more key if you want to lose 10 lbs a week is to stop eating foods full of sugar and starch. These are the first and easiest sources of energy that your body uses, which allows all the other foods you eat to turn to fat. Any sugar which is not used turns to fat.

Believe it or not, deep breathing techniques may even help you lose weight. Deep breathing fifteen minutes per day will increase the oxygen flow within your body and assist you with your weight loss goals.

To lose 10 lbs a week, You're going to want to utilize any of the all-natural weight loss strategies that works for you. You will find pills or fad weight loss plans that could get you where you want to be, however, these methods of weight loss are not long lasting.The unwanted weight will come back and your attempts will have been a waste of your time and efforts.

The most definite approach to lose 10 lbs a week may be to get rid of the extra water contained in your system and aim to eat healthy, fat-free foods. Steer clear from junk foods that contain high carbohydrates as well as sugar.

If you have a logical diet blueprint, you'll notice results soon. The first to melt away is the liquid that your body has retained. This fast weight loss tends to be uplifting, but it's not fat loss. That comes after the water loss.

Incorporate sufficient exercise into your weight loss plan. Merely dieting correctly will not cause you to lose 10 lbs a week. It requires a combination of physical exercise, deep breathing techniques, correct nutrition, and enough relaxing sleep.

Take every one of these and implement whichever actions are needed to get them in to balance. If good sleep is a problem, try to eliminate stress from your life. A simple way to do this is with the help of working out, which will even assist you to meet your 10 lbs loss.

With a good plan, you will lose weight through water reduction coupled with energy consumption. You'll only lose little during the first couple of days, and an average of approximately one-two lbs. each day thereafter. But with the right plan for you, it is very possible for you to Lose 10 lbs A Week

Article Source: http://EzineArticles.com/expert/Nathan_A_Scott/1290033

Are You Able To Lose 10 Lbs A Week?

Fell Like You Don't Have Time to Exercise?

Even a 10-minute workout a day can make a difference.
Follow this ultraspeedy circuit that will test your entire body. It can be done anywhere and will be over in no time. No more excuses!

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

How to Do It

Warm up by alternating 30 seconds of star jumps with 30 seconds of jogging on the spot. Do this for two minutes to warm up your joints and get your blood pumping.

Next, tackle each of the following exercises in order, taking as little rest as you can between each move.

Make sure you do the correct number of repetitions (reps) of each and once you've done the circuit, rest for 30 seconds before starting again. After you've done three circuits, catch your breath with a few minutes of marching on the spot, before stretching your muscles to prevent soreness.

"Complete three circuits with 30 seconds' rest between each one"

1) Side Lunge to Touch
Works: Gluteals, inner and outer thighs and abdominals
Reps: 10, alternating legs.

Stand with your feet together and hands by your sides (a). Take a large step to your right and, as you place your right foot down, bend your right knee and push your bum back as you lower your foot to the ground. Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands (b), then push back up to starting position and repeat on your left leg.

2) Squat to Rotating Press
Works: Gluteals, thighs, shoulders and core.
Reps: 10, alternating arms.

Stand with your hands at shoulder level and feet just wider than hip-width. Squat until your thighs are almost parallel to the floor (a). As you rise, rotate your body to the right and press your left hand up, lifting your heel as you turn (b). Return to the start and repeat on the other side.

3) Turkish Get Up
Works: Triceps, hamstrings shoulder, core, gluteals, thighs
Reps: 5 on each side

Lie on your back with your right arm above your head and right leg bent with your foot flat on the floor (a).
Looking up at right hand, brace your abdominals and shift your weight onto left elbow, with left palm flat on the floor (b).
Keeping your body in a straight line and looking up at your right hand, raise hips high before bringing left leg under you and bending it until you're in the bottom position of a lunge (c). pause, then stand up, keeping your right arm overhead. Reverse the movement by lunging back so left arm and place your right hand on the floor, before slowly lying on the floor.

4) Plank
Works: Abdominals, core, back and gluteals
Reps: Hold for 30 seconds.

Lie on your front on the floor, then lift yourself onto your forearms and toes, hands clasped, elbows under shoulders.
Keep your body in a straight line from head to heels and look at the floor.

RELATED: Beginners Guide to Ab Planks

Article Source: http://EzineArticles.com/expert/David_Tittle/1081368

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

Did you know that the shape and appearance of a woman's leg add up to her beauty and charm? Leg workouts for women are specially designed to enhance and shape up their legs into something they will surely be proud of. Now perk up and prepare for a fruitful and a fun girl talk!

Leg Workouts for Women: Get Those Wow Legs at Home!

Women can actually exercise their legs even at home. This is good news especially for housewives who do not have much time to leave the house and go to the gym. Also, aside from having gorgeous legs, you can also end up having sexy butt by just performing leg workouts!

Here are some of the recommended leg exercises for that wow legs that you can achieve at home:

1. The squat. This is one effective leg workout for women that works and tones up the thighs, buttock and calf muscles.

- Stand up with feet shoulder width apart.

- Lower down your body slowly as if you are about to sit on a chair.

- Keep your hands at your side and feet flat on the floor.

- Pause for a few seconds then slowly stand up to return to your original position.

- Perform 10 repetitions with 2-3 sets at least once or twice a week.

2. Wall sits. This is one of the most efficient leg workouts for women without using weights. It is simple and very easy to execute.

- Stand and lean your back on a wall.

- Slowly slide down until your knees are at 90 degrees angle and thighs perpendicular to the floor.

- Make sure your whole back is touching the wall.

- Hold for a few seconds and slowly stand up.

- Perform 20 repetitions and gradually increase the sets.

Leg Workouts for Women - Wall Sits

3. Toe raise. This is the kind of leg workout for women that works on calf muscles and can easily be performed at home.

- Stand up with feet shoulder width apart on the edge of a step.

- For your safety, make sure to hold on to something stable.

- Lift your heels until you are standing on your toes.

- Lower your heels slowly back to your starting position.

- Perform 20 repetitions and gradually increase the sets.

4. The leg extension. This is another leg workout that works on the quadriceps or the front part of the thigh.

- Sit on a leg extensions machine or a bench with an extension station.

- Put your feet under the padded bar.

- Slowly raise your feet until legs are completely stretched.

- Hold for a few seconds and slowly lower your feet down to your starting position.

- Perform 20 repetitions in 2-3 sets once or twice a week.

Article Source: http://EzineArticles.com/expert/Arkin_Kaman/873378

Leg Workouts for Women: Get Those Wow Legs at Home!

The Aero Pilates reformer are really one of a kind. It combines Pilates moves and exercises with super effective cardio to deliver an effective and a satisfying workout. If you are interested in the machine, but you are a bit skeptical, here are 6 excellent reasons for using the Aero Pilates machine:

The Aero Pilates Reformer - 6 Excellent Reasons to Use It

1. You will get a stronger core

Most of the movements in Pilates originates from your core (the muscles of your lower back, abs and hip flexors). And regular Pilates exercise will strengthen your core and give your tummy a tighter, more tucked in look.

2. You will become more flexible

Pilates is also excellent for improving flexibility as it uses lots of stretch exercises that lengthens the muscles and increase the flexibility of the joints and the muscles.

3. It is a great way to reduce your stress levels

Pilates is a very calming and de-stressing exercise and will leave you feeling serene afterward. Exercise in general is also excellent for reducing stress and anxiety - all you have to do is to exercise regularly.

4. Get a super effective cardio workout

The cardio workout that you get from the Aero Pilates rebounder has been proven (in a recent study) more effective than a treadmill workout. It also boost the amount of calories that you burn.

5. Tone and tighten your whole body

Your whole body will benefit from a Aero Pilates workout as it tones and tightens the whole body. You will notice that you have more defined muscle tone from regular practice.

6. Lose some weight and look leaner

As the cardio rebounder increases the number of calories that's been burned, you also increase your chances of losing more weight quicker than without a cardio rebounder.

RELATED: How to Get the Best Results From a Pilates Program

I hope the many benefits of the Aero Pilates reformer has helped you to make your mind up whiter the machine are the right one for you or not.

Article Source: http://EzineArticles.com/expert/Suzie_Parker/327464

The Aero Pilates Reformer - 6 Excellent Reasons to Use It

1 - Eat Breakfast

Probably the most important meal of the day. When you sleep your in a catabolic state where you've been fasting for around 8 hours. Eating breakfast will stop this muscle breakdown. Calories are also burnt when you eat breakfast and that in turn well help you burn fat!

Best Tips to Healthy Eating

Breakfast can also be very tasty and not to mention it also has a great effect on late-morning mood, satiety and cognitive performance! Having a healthy breakfast is vital to living healthy.

2 - Eat Post Workout

Pretty much as important as eating breakfast. When you workout you burn energy, if you don't replenish this energy storage muscle tissue will be broken down into a usable energy source. So when you don't eat is results in muscle loss and when you lose muscle your metabolism slows down and when that slows down weight loss is even more difficult. Don't have post workout shakes to drink? Try some of the smoothie recipes.

3 - Eat Pre-Workout

Not only will it fuel your muscles, it'll help settle your stomach and avoid hunger through your workout. It'll also help prevent symptoms of nausea, dizziness and headache because it'll keep your blood sugar up. Honey is great for pre-workout because it goes into your bloodstream almost immediately. Learn more fun food facts!

4 - Eat Constantly

Wait that doesn't right. But its true! If you don't eat about every 3 hours your cravings will get the best of you in the long run.

Eating every few hours will help boost your metabolism, prevent cravings and provide you with the calories you need for energy. Of course if you don't eat healthy food none of this will matter.

5 - Eat Plenty of Protein

Protein is the essential muscle building agent and it also helps in muscle recovery... not to mention it boosts your metabolism.

When you don't receive the required amount of protein, your body will start breaking your muscles down. This occurs because the body does not have many places to store it like it can with fat. If you eat the right foods everyday and the right amount of protein and you will see muscle gain rather than muscle loss. Enough said!

RELATED: How to Make a High Protein Breakfast

6 - Eat Fruits/Vegetables with Every Meal

Without any vitamins and minerals from vegetables and fruits your body wont run properly.

Without the proper nutritional value of fruits and vegetables you won't have enough energy throughout the day to accomplish what you want. They help lower blood pressure, reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and they have a mellowing effect on blood sugar that can help keep appetite in check. Green vegetables have zero calories, which will help in burning fat as well! Fruits and vegetables are also very important because they are foods that heal!

7 - Take your time!

Most people rush to eat their food when realistically they should be enjoying every savoring bite! Not only will you enjoy your food more, but you'll also let your body digest the food by not forcing it down your throat. Make it more of a scheduled thing to eat instead of a spontaneous thing, otherwise you could find yourself being over zealous with the amount of food you eat in a short sitting.

8 - Learn How To Cook

You don't have to be a culinary expert to learn how to cook easy, healthy meals. Take time to learn the right recipes for you and your lifestyle. Whether your a busy person always running around or a lazy bum who can't get off the couch, there are simple enough recipes for anyone to make if given the effort. Try new things, don't be afraid of failure, you'll learn from your mistakes and turn them into gourmet meals!

9 - Don't Eat Out

There are few reasons you shouldn't eat out. First off, chances are your going to want to spoil yourself by getting the tastiest most filling meal... that also is the most fattening and unhealthy thing you could eat, not to mention it probably will be one of the more expensive things you eat throughout the week. Like I said before, learn how to cook! It'll save you money and save your health.

If your going to eat out just be aware of what your ordering and don't over indulge just because you can.

10 - Don't Aim For Perfection

If you try to be perfect, sad to say, its not going to happen. So instead of setting yourself for disappointment try the 90/10 or 80/20 rule. Try to eat good 90% of the time and spoil yourself 10%.

If you don't indulge in junk food your going to drive yourself crazy. As a reward for eating healthy, grab a a piece of cake every once in awhile to congratulate yourself... but don't congratulate yourself too often. I promise if you learn to apply these basic nutrition tips to a solid workout plan your results will be quicker and better.

Article Source: https://EzineArticles.com/expert/Sean_R_Fagan/659306

10 Tips to Healthy Eating

Battle Rope Workouts Burn Fat While Building Muscle!

Battle Rope workouts are becoming more and more popular in the fitness world thanks to circuit style training and new research about the negative effects of steady state cardio. According to all the recent articles out there, they are able to burn high amounts of calories and fat while building muscle. It also has the advantage of being very low impact (considering you're just standing, it is virtually no impact). But, can we believe the hype?

Best Battle Rope Workout to Burn Calories

What Does the Research Say?

Well, unfortunately, there isn't a lot of research out there at this point about battle ropes, so I took the liberty to do a little test run on my own to see just how effective they can be. I set up a HIIT style workout using the battle ropes, and I kept it short and sweet at just 10 minutes. I worked at maximum effort for 30 seconds then took 30 seconds of active recovery (I walked during the 30 second recovery period). Using a heart monitor and my Polar T4 wrist monitor, here is what I found:

Workout Duration (excluding warm up and cool down): 10 Minutes
Total Calories Burned: 149
Max. Heart Rate: 172
Notes: I also felt some serious burn in my arms and shoulders, and I could tell my core got a solid workout also.

So, what does this mean? Is that a good workout? Well, in terms of calories, that is an awesome workout for the duration. For a HIIT style workout, I wouldn't recommend going longer than 30 minutes. Typically, if you can last longer than 30 minutes, you could be working harder. So, in 30 minutes, that works out to 447 Calories, plus all the extra calories you'll burn in EPOC which varies, but usually works out to around 100-200 more. Interval training like this also promotes some very important health benefits including insulin resistance, increased VO2 max and many others. For those of us looking to get more defined, interval training maintains muscle mass which is crucial for getting a nice physique.

Best Battle Rope Workouts to Burn Calories

To put this into perspective, let's compare this to some other forms of cardio.

  • 30 Minute Battle Rope Workout: 447 + 200 in EPOC = 647 Total Calories Burned
  • 60 Minutes on the treadmill at 6mph (10 minute mile): Approximately 700 Calories
  • 60 Minutes on the treadmill leisurely walking: Approximately 270 Calories
  • 60 Minutes of Basketball at a vigorous intensity: Approximately 600 Calories

Keep in mind, the Battle Rope workout is a 30 minute workout. Thirty minutes of Battle Ropes at maximum intensity burns as many, if not more, calories than many common forms of exercise can burn in twice that time. This is an awesome way for people with joint problems to be able to perform high intensity exercise while maintaining their joint integrity and limiting joint pain. Battle Ropes also promote strength gains in the upper body and limiting the catabolic effects present during steady state cardio. Overall, Battle Rope workouts are looking to be a great new form of cardio and a great addition to any workout program.

Article Source: http://EzineArticles.com/expert/Ryan_M_York/1895880

Best Battle Rope Workout to Burn Calories

Developing a lower body workout routine that actually works for your body can be challenging. You may identify with some of the most common obstacles that ordinary people come across when they decide to start working this area of the body:

Lower Body Workout Routine Options: Machines, Dumbbells or Body Weight?

- Limited access to weight machines and other equipment.

- Lack of knowledge about what exercises are effective and which ones are a waste of time.

- Limited information about different movements and modifications of harder movements.

- Inaccurate beliefs.

- Lack of motivation

Inaccurate beliefs and the lack of knowledge about what exercises to perform are big problems for many people who want to start a good lower body workout routine. One of the most common inaccurate beliefs is that you have to use weight machines or other fitness equipment to work the lower body effectively.

It's true that the machines you see at gyms can be great tools for working the lower body muscles. But that doesn't mean that they're vital for getting in a great workout. Far from it. You can use the weight from your own body to strengthen, tone and challenge the muscles in your lower body.

Here is just a small sampling of classic exercises that can be incorporated into a lower body workout routine with great results:

1. Squats. Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue with the second squat, then third etc until you have completed the set.

RELATED: Lunge Squat Combo

2. Lunges. Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back leg should be extended behind you and your knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg.

3. Step-Ups, along with various floor and mat exercises.

With just these exercises alone you can kick start and create a lower body workout routine that is very effective for sculpting and shaping your legs, hips, butt and thighs. And of course there are modifications you can also implement for each of these movements.

For instance, you can do a variety of different types of squats to target different lower body muscles in different ways:

Sumo squats with your legs very wide apart, squats with legs placed together, single-legged squats that exhaust the muscles one side at a time.

Including a wide variety of floor exercises that mimic the work done on larger weight machines can really work wonders for your thighs and butt. You may, in some cases, need to do more reps than you would do of a movement with weight machines, but a lower body workout routine using only body weight can be highly effective.

Those who don't want to add bulk to the thighs and butt are often better off working with very light weight or no weight at all with this area of the body.

Article Source: http://EzineArticles.com/expert/Mandy_Gibbons/96740

Lower Body Workout Routine Options: Machines, Dumbbells or Body Weight?

The concept of activewear is gaining much popularity among today's youth as people are becoming more and more conscious about their health and fitness. Even well-known fashion designers have started launching their own brand of fitness wear. It is very important to wear proper attire when it comes to working out. Besides keeping you comfortable, it also gives you a sense of motivation to achieve your goal. A proper pair of shoes and apparel is just good enough to wake you up on those lazy early mornings for working out.

Trending Fashion in the Activewear Industry

Just like anything else in the fashion industry, this line has its own classic collection meant for day to day regular classic exercises. However, with these trending exercises like running barefoot or Zumba dancing, wearing the right kind of apparel has become very important.

Some of the trending fashions statements in lieu of fitness are listed below.
Patterned leggings Activewear

• Patterned leggings: Nowadays, even fashion designers are experimenting with fitness clothes. With the trending designs, one can actually be confused between a weekend wear and an activewear. Gone are those days when people used to wear regular leggings and tank tops during workout sessions. Something to look out for now is printed, sparkling, textured leggings which are comfortable yet fashionable. With sequins and floral patterns and mesh structures on leggings, these are now becoming fashion statements for many people who work out regularly. However, before buying one must make sure that the material is comfortable enough for the skin.

Funnel Pullover Avtivewear

• Pullovers with pockets: This kind of attire is perfect for chilly parts of the world where the only workout would not help to make you feel warm. Thus, with the onset of these trendy pullovers with a multiple number of pockets it has become very easy to carry mobile phones, keys, and other accessories for workout sessions. The sweat-absorbent material near the armpit and other areas makes it very comfortable for the person to workout.

Headbands Activewear
• Headbands: The new improved headbands are no more used to keep the hair tied back. However, they cover the ears during cold chilly winter mornings. Though using a headband to tie the hair has slowly gone out of fashion there are still some women who use double strap ones to keep the hair off their face in order to avoid any irritation during workout sessions.

Try out some these trending fashion tips to keep yourself energized and motivated to work out and stay healthy.

Koral Australia has a great collection of activewear. Check our products!

Article Source: http://EzineArticles.com/expert/Rajesh_B_Sanghvi/1284637

Trending Fashion in the Activewear Industry

The debate

Some say low intensity exercise is best to burn fat, while others say that high intensity exercise is the best! Both camps are very passionate about their views and argue strongly they are right. Who is right? I will show you, and explain why.

Best Fat Burning Exercises and Workouts

You need to ask the right Question - Burn Fat or Lose Weight?

Do you want to burn fat or lose weight? There is a difference. A big difference. If you want to burn fat, then low intensity exercise has been proven conclusively to burn a higher percentage of fat than high intensity exercise. But if you want to lose weight,

Why Does Low to Mid-Intensity Exercises Burn More Fat?

The best fat burning exercises are low to medium intensity exercises that use fat as a fuel source to power your muscles. These are aerobic exercises which primarily use oxygen and fat for energy. High intensity exercise is called anaerobic exercise where carbohydrate is the preferred fuel source. Fat is harder to access quickly by the body, compared to carbohydrate, so fat is not efficiently burned during intense efforts.

High intensity workouts use glycogen (carbohydrate) as a fuel source. Carbohydrate is stored in the muscles and liver and is the first fuel source called on by the body for intense efforts. However, there is not a large quantity of the glycogen fuel source, and if the intensity of the exercise is continued, the stores are run down quickly. A byproduct called lactic acid is produced. Lactic acid causes the burning feeling in your muscles when you push yourself too hard and for too long.

Why Is High Intensity Exercise Better For Weight Loss?

High intensity exercise burns more calories. A calorie is a measure of energy. If you burn more calories in a day than you consume, you lose weight. It is as simple as that. High intensity exercise over a given period burns more calories than low intensity exercise. You may burn a lower percentage of fat, but you burn more calories, and will lose more weight as a result.

High intensity training will also increase your metabolism, resulting in fat stores being broken down after exercise has stopped to replenish the carbohydrate stores in the muscles. Therefore you are burning fat even after you stop exercising.

New Research Shows How to Lose Weight 3 Times faster

A recent study conducted by the University of New South Wales on 45 overweight people, concluded that high intensity interval training promotes weight loss up to three times faster than plain aerobic training. The research also showed that you only need to exercise for half the amount of time! For the full details of the study and the interval training workout program, refer to the link below.

What are the best exercises to burn fat?

So now we have the theory out of the way, what is the best exercise to burn fat? Well, it must allow you to workout within the low to mid-range intensity level without fluctuating too much. You must also be able to easily monitor your heart rate so you can control your effort and stay within your optimal fat burning heart rate range. These are some of the best exercises to achieve these objectives:
  • Exercise bike
  • Road cycling
  • Treadmill
  • Walking
  • Steps
  • Swimming

The indoor exercise workouts are great as you can do them in a controlled environment. You don't need to worry about the weather, what others are doing, or being held up at traffic lights. It is also so much easier to determine your heart rate, if you don't have a heart rate monitor.

RELATED: How to Get Sexy and Skinny Legs With Simple Exercises

Article Source: https://EzineArticles.com/expert/Graeme_Wheeler/101096

Best Fat Burning Exercises and Workouts

1. What is Atkins Diet?

Dr. Atkins diet, first introduced in 1972, is strictly focused on limiting carbohydrate consumption.

That is why it is called a low-carb, high-protein diet or sometimes simply a low-carb diet, together with other diets such as South Beach Diet, Power Protein Diet etc...

Top 10 Questions and Answers on Atkins Diet

2. What are carbohydrates, and where can they be found?

Carbohydrates provide your body with its basic fuel, very much like a car engine and gasoline. Glucose goes directly into the cells, which convert it into the energy they need.

There are two types of carbohydrates:

Simple carbohydrates (also called "sugars" on food package labels): glucose, fructose and galactose are referred to as monosaccharides. Lactose, sucrose and maltose are called disaccharides (they contain two monosaccharides).

Complex carbohydrates ("starches"), made up of chains of glucose molecules, which is simply a way plants store glucose.

Starches can be found in great quantities in most grains (wheat, corn, oats, rice) and things like potatoes and plantains.

Your digestive system breaks a starch back down into its component glucose molecules so that the glucose can enter your bloodstream.

A complex carbohydrate is digested more slowly than simple carbohydrates because it takes longer to break down a starch.

Complex carbs can be either high in fiber such as broccoli or low in fiber such as bananas or potatoes.

But carbohydrates are not the only substances the body uses: it also needs proteins and fats.

RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled

3. What are proteins and where can they be found?

A protein is any chain of amino acids. Carbohydrates provide cells with energy, proteins provide cells with the building material they need to grow and maintain their structure.

Protein can be found in both animal and vegetable foods. Most animal sources (meat, milk, eggs) provide "complete protein": they contain all of the essential amino acids.

Vegetable foods usually have few or none of the essential amino acids. Example: rice is low in isoleucine and lysine.

Some vegetable sources contain quite a bit of protein --things like nuts, beans, soybeans, etc. are all high in protein.

RELATED: High Protein Foods List for Weight Loss

4. What are fats and where can they be found?

Fats are also an important part of our diet. Many foods contain fat in different amounts. High-fat foods include dairy products like butter and cream as well as mayonnaise and oils.

There are two kinds of fats: saturated and unsaturated. ( Do You Know the Type of Fat In Your Diet )

Saturated fats are normally solid at room temperature, while unsaturated fats are liquid at room temperature.

Vegetable oils are the best examples of unsaturated fats, while lard and shortening (along with the animal fat you see in raw meat) are saturated fats.

We can further distinguish the unsaturated fats between polyunsaturated and monounsaturated. Unsaturated fats are currently thought to be more healthy than saturated fats, and monounsaturated fats (as found in olive oil and peanut oil) are thought to be healthier than polyunsaturated fats.

Fat is necessary because: the only way to get certain fat-soluble vitamins is to eat fat, your body has no way to make certain essential fats, so you must get them in your food.

Another reason is that fat is a good source of energy, in fact it contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary

5. and how can I loose weight by reducing carbohydrate consumption?

Atkins diet and other low-carb diets are based on the theory that certain carbohydrates have a greater impact on blood sugar levels than others.

So you count these carbs. They are the ones that matter. To figure out the net carb count of a food item, you need to identify the carbs that don't have a high impact -- those from fiber and sugar alcohol, and subtract that total from the overall carb count

Just regulate your blood sugar levels (from carbohydrates) and you'll be able to better regulate your appetite... and your weight.

Therefore, say Atkins diet proponents, the culprits are carbohydrates and there is nothing wrong with eating as much meat as you want!

What you should do is restrict carbohydrate consumption, specially starchy foods such as bread, rice, corn etc..., except for what they consider as "good carbohydrates" such as high fiber vegetables (broccoli etc...)

According to them, the energy we need should be taken from proteins, and sometimes fat, but as few carbohydrates as possible, hence the name: low carbohydrate diet..

6 . What else does the human body need?

Mainly vitamins and minerals. These can be found in various foods, fruits, etc..It seems the "Standard Western Diet" is deficient in vitamins and minerals. This has led to the creation of vitamin and mineral supplements.

7. Is Atkins diet efficient?

Anybody can note the simple fact that cutting back on carbohydrates works, at least for a quick drop in body fat and body water.

However, for most dieters the problem is the long-term effects on the body due to such a drastic reduction in carbohydrates.

Whatever Atkins diet proponents have said, this remains a real problem and people like those at South Beach Diet have tried to solve it by introducing carbohydrates after the 14 days initial phase.

8. What about the "fat makes you fat" theory?

According to Anthony Colpo, one of the most articulate of the Atkins diet defenders:

"Some folks have been so inculcated with the simplistic "fat makes you fat" theory that they just cannot believe a diet high in fat can lead to a loss of body fat.

The fact is, high fat diets can result in spectacular fat loss - as long as carbohydrate intake is kept low. Eat a diet that is high in both fat and carbohydrate and your body fat percentages will head north real quick! "

9. Does Atkins diet cause coronary heart disease (CHD)?

On May 26, 2004 A Florida businessman filed suit against the makers of Atkins diet.

The man claimed as a consequence of following the low-carb diet, he suffers from severe heart disease, necessitating angioplasty and a stent

One of the fiercest opponents of Atkins diet, the Physicians Committee for Responsible Medicine (PCRM) President Neal Barnard, M.D, said that the diet proponents "push dieters to avoid healthy foods, like rice, beans, and pasta, while ignoring the risks of high-cholesterol, high-fat meat and cheese. The idea that cholesterol and saturated fat don't matter is a dangerous myth."

But what does the other side say? As expected, we hear a totally different story.

Here is Anthony Colpo's take on the CHD issue:

"A low carb diet based on paleolithic food choices, that is, a diet based on free-range animal products and low carbohydrate, low-glycemic plant foods, fits the bill quite nicely. So go ahead, eat your steak and salad!"

10. Are there any other health risks?

In additon to CHD - coronary heart disease - Atkins diet has also been blamed for a number of other "atrocities", such as: colon cancer, impaired kidney function, osteoporosis, complications of diabetes, and to cap it all: constipation, headache, bad breath, muscle cramps, diarrhea, general weakness.

A few quick answers to some of these accusations from Anthony Colpo:

Kidney disease: "Bodybuilders and strength athletes have been consuming high-protein diets for decades. Given the widespread global participation in these activities, if the claims of kidney damage were true, by now there would be an enormous number of case studies of ex-bodybuilders and strength athletes afflicted with kidney disease," which is obviously not the case.

Osteoporosis: "a low-carbohydrate, high fat, high protein diet is a far better choice for building strong bones than a low-fat, high-carbohydrate diet." 

Top 10 Questions and Answers on Atkins Diet