Sculpture

John Graham Baines asked:


1 - Choose the right exercises for your fitness level

Choosing the right exercises for your fitness level is key to losing weight. You simply can’t go to the gym and straight away pile on pounds of steel on the barbell or select the highest speed and resistance on the treadmill. You should take it slow so that your body can adapt easily and to avoid injury which would completely ruin your exercise schedule.

The main resistance exercises you should be focusing on are pullups, pushups, bench press, squats, dips and lunges. These exercises involve all your major muscle groups and thus will allow you to build more muscle and burn more fat than if you tried resistance exercises that focuses on single muscle groups.

With respect to cardio you should set the resistance level and speed level to the lowest setting, overtime you may increase the speed and resistance.

2 - Your workout should be intense enough

When you workout you need to make sure that the intensity of the exercise is high enough. With high intensity exercises I DO NOT mean exercise through pain, I simply mean high intensity exercises to the point of moderate discomfort.

High intensity exercises will allow you to lose weight a lot quicker than if you did low intensity exercises. High intensity exercises will also build you more muscle which will allow you to prevent injuries from intense activities and also to allow you to move more freely and be able to lift and carry heavy objects with ease. As a rule of thumb “High intensity = Quicker results.”

3 - Your workout should progress over time

As time flies by when you workout you need to take your exercises to the next level by either increasing the resistance of the exercise or by increasing the number of repetitions of that exercise. If you don’t progress by increasing either the resistance or the number of repetitions your body will not allow you to lose weight since it doesn’t have any reason to change. You need to force your body to lose weight.

For example, pushups. Once you could do 1 set of 12 pushups you can make the exercise more difficult by placing your legs on a higher surface such as a chair or a set of stairs or you could increase the number of repetitions of pushups from 12 to 13 or more.

4 - Decrease rest times

By decreasing the time you rest between the sets of your exercise you are allowing your body to adapt to the decreased rest times. For example, If you usually take a 1 minute break between each set then reduce that to 45 seconds. This will force your body to work more efficiently.

For more great fat burning and muscle sculpting tips visit Truth About Abs.



RAY

Simon Patterson asked:


The time of year always fast approaches where you all of a sudden realize that your planned vacation in the sun is only three months away. You slowly begin to fantasize about lying by the pool or on a beach with a nice refreshing drink under the blistering sun. Soon reality hits. It is still a while yet until the fantasy becomes reality and your body still requires a lot of hard work to achieve the perfect beach body.

It is common knowledge that with a mixture of aerobic workouts, toning exercises, strength training, along with a healthy diet that you can achieve a firmly toned body in no time. The diet is down to you and you have to remain disciplined but for the aerobic part of the equation, the best equipment to use has to be elliptical machines.

Elliptical machines combine a full body workout with optimal calorie burn, similar to that of running on a treadmill. Dual action motion means that the body has to use more muscles to keep it moving and the heart therefore has to work harder. This not only means that the metabolism rises to burn more fat, but the muscles in the legs and arms will tone at the same time.

The great things about elliptical machines are the ability to adjust the resistance and also choose the kind of workout program you want to perform. Interval training has to be the best form of workout, alternating bursts of moderate and high pace. By increasing the resistance, you increase how hard the muscles have to work so in essence it helps to build strength and muscle. The more muscle mass, the more calories you will burn.

For added benefit you should still perform core training and work on the likes of the back, abdominals, and obliques. But whenever the fat trims away from all the daily workouts on elliptical machines, the end product will be the perfect beach body and the envy of all onlookers.

A great idea is to purchase an elliptical machine for the home, so you have no excuse for not making an effort leading up to vacation time, especially if you do not feel confident attending the gym. The flexibility with elliptical machines combined with working out where you feel comfortable will help keep motivation and discipline at a high level and be ideal for sculpting the perfect beach body.



ALPHONSE