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A Look At Arthritis: America's Leading Cause of Disability
The word arthritis literally means joint inflammation, but it is often used to refer to a group of more than 100 rheumatic diseases that cause pain, stiffness, and swelling in the joints. The most common are osteoarthritis, rheumatoid arthritis,...
Easy Methods To Prevent And Reduce Cellulite
This is for those people with cellulite or those who desire to prevent it: you are advised to go on a detoxifying diet, including in it many fresh fruits and vegetables, and avoiding black tea, iced tea, coffee and alcohol.
The canned foods also...
How To Stop Morning Breath
FACT: Just about EVERYONE has morning breath to one degree or another.
STATISTICS ON MORNING BREATH, WHERE DO YOU FIT?
Approximately 35% of the world's population has a chronic, noticeable breath condition which usually leads them to seek help...
Optimum Fitness for Middle Age - Part 1
On any give day, one of us will walk by a mirror, observe a photograph, or see our reflection in the glass. Where did the time go, and why didn't we see it before? When you have true friends, they accept you for who you are. So, you can expect no...
Proven Ways to Lose Weight Quickly and Naturally
Proven Ways to Lose Weight Quickly and Naturally
Losing weight requires major lifestyle changes, including diet and nutrition, exercise, and behavior modification. Once you have made up your mind to lose weight, you should make that commitment and...
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Are You Working Out Too Much?
There is a question that I would like to ask you to ask
yourself: Are you wasting too much of your valuable time by
going to the gym to lift weights?
Are you trying to convince yourself that the more time you spend
in the gym working out, the better off your results will be?
One of the biggest misconceptions I deal with each and every day
as a personal trainer is the belief people have that it takes
hours in the gym lifting weights to produce a fit and toned body.
I have some (good) news for you. What if I told you that only
20% of your total fitness results will come from the time you
spend lifting weights.
What if I told you that 80% of your weight loss or weight
management results come from the time you spend OUT OF THE GYM!
How much time do you really need to spend lifting weights to get
a great body and be in great shape?
What if I said only 3 minutes a day, 3 times a week, for a TOTAL
of 9 minutes A WEEK! (Are you scratching your head yet or
calling me names?)
I am willing to bet money that you are spending a lot more than
9 minutes a week on weight lifting and I am also willing to bet
you are not totally happy with your results.
Before totally labeling me crazy, let me explain.
Let's take a visit to the gym for a moment, and join up with
yourself in a workout. Today is "chest day" for your workout.
Let's assume that for each exercise, you perform the standard
norm of 10 repetitions per set. So, if you do a bench press, you
probably do 10 reps.
That, my friend, amounts to about 10 seconds of time that you
are actually physically moving the weight.
Next time you are in the gym, time yourself and see how long it
takes to perform a set of 10 reps. (Please do not look at your
watch while doing the exercise!)
Let me save you the time--it takes 10 seconds. If you perform 3
sets, which most people do, you are now up to 30 seconds (3x10)
of actual lifting movement.
If you do 3 exercises for each muscle group (for the chest we
can do bench press, incline dumbbell press, and dips) you are
now only up to 90 seconds, or 1 1/2 minutes.
So far, so good?
Let's assume you do two muscle groups per workout (let's say
chest and back). You have doubled your 1 1/2 minutes to 3
minutes. 1 1/2 minutes spent on chest ACTUALLY PHYSICALLY
LIFTING THE WEIGHTS and 1 1/2 minutes spent working out your
back, ACTUALLY PHYSICALLY LIFTING THE WEIGHTS.
Total time=3 minutes.
All of the other time you are spending can be put into one of
these other categories:
1. RESTING BETWEEN SETS 2. WASTED TIME
Hopefully, most of the time that you are not actually lifting is
spent in category #1, rest.
Waiting between sets, walking around a bit, getting a drink of
water. But this should only amount to 1-2 minutes between sets.
So, what does all of this mean?
You have 3 minutes to make or break your results. 3 minutes to
give everything you can give while in the gym.
Treat it like the last 3 minutes you will ever have (you never
really know when it will be) and I absolutely bet that you will
have an incredible workout and will soon be reaping incredible
results.
Remember I said at the beginning that 20% of your results
come
from the time spent in the gym lifting weights and the other 80%
comes from time spent out of the gym.
If you are spending only 3 minutes total each workout and 9
minutes total each week ACTUALLY MOVING THE WEIGHTS UP AND DOWN,
shouldn't it stand to reason that most of your results will come
from outside of this 3-9 minute time period, outside of the gym?
The time you spend in the gym is meant to accomplish one thing.
Muscle stimulation. Period.
The time spent in the gym lifting weights is for muscle
stimulation, which in turn, will lead to muscle growth and
improved muscle strength.
I hope you weren't thinking fat loss.
You cannot burn body fat during the lifting process, lifting is
anaerobic, not aerobic. Don't worry though, weight training is
probably THE BEST investment for future fat-burning capabilities!
Your time spent lifting should focus on muscle stimulation by
progressively lifting heavier weights so that your muscles
become stronger and bigger.
THE OTHER 80% of your results come from:
1. Proper rest outside of the gym 2. Proper nutrition to support
muscle growth 3. Intense, yet brief aerobic/cardio exercise
If either of these three areas are compromised, results are
minimal.
All of the weight lifting in the world will bring about nothing
positive if you are not recovering properly between workouts,are
not eating to support muscle growth and fat loss, and are not
performing aerobic activity to help the heart and also aid in
fat loss.
Focus and direct your efforts on making sure these three
criteria are being met and I guarantee you will see positive
results.
In conclusion, because you are only spending 3 minutes of actual
weight lifting time each and every day, do you see areas in your
own routine that can be cut down to become more efficient?
Are you spending way too much time in search of those elusive
results you're after, all the while unsure if what you are doing
is even the right thing?
I know this much for sure.
There is no universal law that states if you double your time
spent in the gym, you double your results.
Quite the contrary. I see many people spend needless hours in
the gym, not changing their physique a bit. I also see people
that change quite dramatically by losing fat and gaining muscle.
I know for sure that these people are making that 3 minutes of
each workout the best possible 3 minutes they can give.
It is not the time that matters, it is how well you spend that
time.
Make your 3 minutes of your workout the most intense, focused 3
minutes you possibly can and I guarantee you will start to see
better results.
So, the next time someone asks you how long you work out for
each day with weights, you can tell them, with confidence, that
it only takes 3 minutes a day to get a great, muscular and toned
physique.
Everything else is either rest or time wasted.
About the author:
Discover a step by step weight training, cardio, and nutrition
program by personal trainer Shawn LeBrun that shows you how to
lose fat and build muscle in less time. Check out Simple
Steps To Get Huge And Shredded to learn more.
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Aerobic - Wikipedia, the free encyclopedia |
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ... |
en.wikipedia.org |
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Aerobic exercise - Wikipedia, the free encyclopedia |
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ... |
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Aerobic Exercise |
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ... |
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Turnstep.com |
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more. |
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Aerobic Respiration |
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ... |
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ... |
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals. |
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Jacki Sorensen's Aerobic Programs SuperSite |
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries. |
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The Cooper Institute |
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products. |
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BodyTrends Health & Fitness: Search |
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice. |
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Carmen Electra's Official Aerobic Striptease Strip Workout |
Carmen Electra's Aerobic Striptease Workout Video. |
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Aerobic Exercise |
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ... |
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Bush Aerobics - Miniclip Games - Play Free Games |
Help President Bush get fit and ready for his day. |
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Aqua-Aerobic Systems |
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes. |
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MedlinePlus Medical Encyclopedia: Aerobic |
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ... |
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich |
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos. |
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Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ... |
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training. |
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ExRx Aerobic Conditioning |
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast. |
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music |
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world! |
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Jumpybumpy....aerobics music and fitness videos |
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing. |
www.jumpybumpy.com |
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Step aerobics choreography, videos, music, terms at Stepcenter.com |
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ... |
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