Best Practices For Home Workouts

Lately, home workouts have become very popular because they allow you to reach the same fitness goals while saving you a lot of money and time. You get the convenience of being able to work out as soon as you wake up in the morning or just before going to bed at night and at any other time you want, and you have no need to pay for gym fees. Finding the proper motivation, the proper exercises and the proper diet and lifestyle to accompany your home workouts are, however, very important.

Your fitness goals can provide your motivation but these should be based on your current fitness level. Make sure you get a professional medical evaluation. Hiring a fitness trainer would be best in order to set up a starter program that is appropriate for you. Based on your particular state of fitness and your goals, a professional trainer will know which exercises are most suitable. The recommended length of your workouts should be specified by the trainer, as well. This will prevent frustration from attempting to do more than you can realistically, or less than what is needed to achieve results. Do periodic consultations afterwards so the trainer can check on your progress and recommend any adjustments needed in your workouts.

Several options for each of your workouts should be provided by your trainer while ensuring that you get the right exercises suited to your particular needs. You will be prevented from getting bored with doing the same work out day after day and you will be kept motivated. Your cardio exercises, for instance, can be done indoors as aerobics, dance, stepping on a stepper, spinning on a stationary bike or running on a treadmill. You could also go jogging, biking or swimming outside. For strengthening exercises you can use your own body weight, free weights or a machine.

You should also follow the proper diet and lifestyle suited to your goals in order for your home workouts to be effective. You should eat only lean complete protein, complex carbohydrates and healthy fats and shun all unhealthy fats, sugar and starch from your diet. The total of your calorie intake for each day should be measured to match your body's needs without going too far above or below it. This total is best divided into six small meals throughout your day. You should likewise drink plenty of water to stay hydrated and detoxified, and sleep eight hours a day to repair your muscles and prevent hormonal imbalance.

The best practices for the success of your home workouts would indeed be getting properly motivated, doing the most appropriate exercises for your fitness level and goals, and following the right diet and healthy lifestyle.

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Lean Protein Is Needed For Weight Loss And Muscle Building

You must never underestimate how lean protein can benefit weight loss and muscle building. Protein is used as building blocks by the body for muscle repair and muscle building. Because your metabolism is increased by muscles, your body is enabled to burn off fat more efficiently. As lean protein supports your muscle building it also helps you lose more weight. While gaining lean muscles you can achieve the lowest recommended percentage of body fat for your particular statistics. You can best reach these goals if you know all about lean protein, from complete protein to plant protein.

For its biological functions, what the body needs is complete protein with all the required measurements and proportions of the nine essential amino acids. Tryptophan, threonine, isoleucine, leucine, lysine, methionine+cystine, phelylalanine+tyrosine, valine and histidine are the most important amino acids. The best sources of complete proteins are meats, fish, poultry, cheese, eggs, yogurt, milk and other animal-based protein food. Many types of complete proteins, however, are high in saturated fat which is unhealthy fat. Make sure you know how to pick lean complete protein.

No more than one to three grams of fat for every ounce, amounting to about 50 to 55 calories, is allowed for protein food to be rightfully labeled as lean. Protein which is very lean or has only zero to one gram of fat for every ounce, for a total of only about 30 to 35 calories, is even more advisable. Basically, fish is considered lean protein. When you choose coldwater fish you get a bonus of healthy Omega-3 fatty acids. Salmon and tuna are among these. You need to carefully choose and prepare all other animal based proteins, though, for them to become lean. Before cooking, the skin of chicken and turkey needs to be removed. Beef and pork cuts with no visible fat and no marbling should be specified. Tenderloin cuts are the leanest. Choose egg whites over egg yolks. Dairy products should be low fat or non-fat.

If you want your protein to be completely lean, you should choose plant protein. The disadvantage is that you will not find complete protein in just one source. You will have to combine legumes and whole grains in one meal to get all nine essential amino acids. There are a lot of delicious recipes that can be found using this combination, though. Examples of legumes are lentils, kidney beans, black beans, chickpeas and soy nuts while examples of whole grains are brown rice, barley, cracked wheat, quinoa and millet.

Whether you opt for lean complete protein or combinations of plant proteins, these will surely benefit your weight loss and muscle building efforts. Including coldwater fish in your diet will also provide healthy fats while the whole grains combined with legumes will provide the complex carbohydrates.

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Starting Your Weight Lifting Regimen

So you've finally set your heart on beginning your weight training program. Take time to gather your thoughts before you start. Many people become too enthusiastic that they start without having had enough preparation. This could lead to some false starts that could burn you out and turn you off from working out. That would be a shame. If you are, however, well prepared for your new commitment, you are more assured that you can go through your full regimen.

It is very important to first lay down your clear cut program goals in writing. Make a list of what you would like to achieve. Do you want to reach a certain weight? Would that mean having to lose weight or gain weight? Is there a certain way you want your body to look like? Do you want to bulk up your muscles or do you want them toned, long and lean? It is necessary for you to set down your concrete targets because these shall also determine what weight training regimen you should undergo. Of course you need professional advice on what program is best for your goals.

Once you have the correct program, you should not just go through it. Get yourself a workout journal, take your measurements and record this so that you can monitor your progress. Create a base line record by measuring your chest, waist, biceps, hips, and thighs before you begin the program, then compare all succeeding measurements to this. Before starting on your program, as well, inspect your own body objectively in front of a mirror. Describe in your journal which parts of your body you want to improve, and exactly what changes you want to happen. Every day, note down any changes you observe. You can assess how your regimen is working by combining your regular measurements and your visual observations. You will be motivated to work harder once you see the changes begin to happen.

In addition to your exercises, you also need to include proper eating and sleeping patterns to your regimen. In terms of diet, find out what food you need to eat to supplement your exercises, and what food you have to eliminate. Your body needs to be fed within an hour after any workout session. This will ensure that your muscles are not deprived of much needed nutrients. Keep in mind that during a workout, you are tearing up muscle fibers. Your body needs the proper nutrients to repair these muscles. This is also why you need to sleep well for at least eight hours every night. Muscle repair and growth happen mostly while the body is in deep sleep.

If you are well prepared for your weight training program, the chances of your sticking to it for the long term are increased. So are the chances of your reaping the hard earned fruits of your labor.

Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Garmin Forerunner 405 Heart Rate Monitor Watch, Garmin Forerunner 405CX Heart Rate Monitor Watch, Garmin FR60 Heart Rate Monitor Watch, Garmin Forerunner 310XT Heart Rate Monitor Watch. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.

Beginner Guidelines On Weight Lifting For Women

Weight lifting is a workout that is just as beneficial for women as it is for men although it is something that intimidates some women. While most men want to build huge muscles through weight lifting, though, most women prefer to develop lean and toned muscles. You have to have extensive knowledge on the proper techniques and methods of weight lifting for women in order to get the kind of results you want. By paying attention to your exercises, your diet and your mindset you can get a tight and strong body.

There is a common misconception that weight lifting is just spot toning. Some women think that they should only exercise the specific muscles they want to change but doing so can result in dangerous muscular imbalances. In weight training, equal workouts should be given to opposing muscles. Without overtraining them, the muscles should be constantly surprised and challenged by a variety of exercises. The use of proper form and technique at all times is also very important not only for optimum effectiveness but also to avoid injury. For beginners it is recommended that the program be guided by a professional trainer, if possible.

Crash diets or extremely low calorie diets that only result in loss of water and muscles are not included in the proper diet required with a weight lifting program. Adequate calories are needed by the body to build the lean muscles you want. To further speed up your metabolism and enable your body to burn fat more efficiently you also need these muscles. You need to eat enough lean complete proteins, complex carbohydrates and healthy fats to be able to feed such muscle building efforts. If you drink a lot of water to hydrate the muscles and eliminate metabolic wastes you can lessen muscle soreness. Concurrently you should also permanently eliminate all unhealthy fats and simple carbohydrates like sugar and starch from your diet.

You also have to create the proper mindset for it while following the proper exercises and proper diet for weight lifting. This is not an overnight beauty procedure that will instantly produce the aesthetic results you want. Discipline, consistency and patience are the requirements for a program that is supposed to be for the long term. You have to follow the rules and the schedules. You cannot hasten the process by ignoring the maximum limit in repetitions and frequency of exercises because the intervals and rest days between workouts are just as important for recuperation, muscle repair and muscle building.

As a beginner in weight lifting you should stick close to the guidelines provided above for all women. They will ensure that you will progress to having a lean, tight and toned body from either being too skinny or overweight. Every woman will surely benefit greatly from such an end result.


Over at the FitnessArmory.com, you can let our expert advice on fitness and equipment reviews help you create the perfect home gym but without all the huge costs. We have the exclusive reviews on all your favorite brands and models to help you get in shape, get healthy and look great. Recent product reviews include: Garmin Forerunner 310XT Heart Rate Monitor Watch, Garmin Forerunner 405 Heart Rate Monitor Watch, Garmin Forerunner 405CX Heart Rate Monitor Watch, Garmin FR60 Heart Rate Monitor Watch. We invite you to stop by or drop us a line if you have any questions or need help with your fitness equipment selections.