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Most people, myself included, have been caught up in the hype of exercise equipment by Advertisements that make you believe that you need to have expensive equipment and/or machines, or go to a gym, in order to get a great workout. Well, here is the truth. You only need a pair of legs that can move and a couple of walking poles to get a total body workout.

We have all seen the ads for the Bowflex , the great abs sculpting contraption and many other types of home base gym sets with the top fit actors and models trying to lure us in to spend our hard earned cash. I must say I was one of them. After spending thousands on great big dust collector I just had to get rid of the thing. I am in no way bashing home gym equipment. These machines are high tech and built extremely well and the physics that go with them when used properly will benefit the user. Unfortunately over 90 percent of the people (like myself) who purchase home gyms only use them for a short time and the novelty wears off soon enough and in return is something often looked at when walked buy. Although we are a people who want to get in shape and feel better about ourselves we forget the simple thing that we do on a daily basis that can help maintain a healthy body and cardiovascular system, and that is walking. We have heard the term ” walk a block a day” many times from TV ads and our phys E.D teachers to help keep us fit. With this in mind there is a better way to walk that can be the new way for a total body work out, and this the Nordic Walking Technique.

Nordic walking has it’s origins from off season ski training. An activity used for decades know as ski walking by cross country skiers who wanted to stay in shape and build stamina during the off season. It quickly became a way for people who had knee pain and back to pain to walk again reducing the amount of pain in their joints.

The first specially designed walking poles with optional rubber tips (for hard surfaces, such as concrete and pavement) were designed by Tom Rutlin. Rutlin’s designs and enthusiasm helped to urbanize fitness pole walking.

In 1997, Finnish ski pole manufacturer Exel, working with Marko Kantaneva, introduced the trademarked Nordic Walker poles. “Nordic walking” became the accepted term for fitness walking with specially designed poles. Although fitness walking with poles has been relatively slow to be embraced in North America, the Nordic skiing savvy Northern Europeans quickly embraced this dry land hybrid of two of their favorite fitness activities, Nordic skiing and walking, and a little more than a decade after its introduction in Europe, an estimated 8-10 million people (mostly in Northern Europe) have taken up fitness walking with specially designed poles as a regular form of exercise. ( Wikipedia)

Benefits.

 increased overall strength and endurance in the core muscles and upper body  significant increases in heart rate   incline walking becomes easier  nearly double the amount of calories burned.  improved balance and stability   significant stress reduction of hip, knee and ankle joints  increased energy levels and weigh loss  fresh air and the company of the great outdoors.  Meet new people who enjoy Nordic Walking

This is a great outdoor fitness activity that can help maintain a healthy life style and to meet new people. There are clubs that walk daily, weekly and monthly that have some great times together. No matter if you are the fitness elite who want to power walk with this technique or just stroll along with a friend enjoying each others company. Either way healthy living is key to longevity and Nordic Walking is great way to achieve that.

A past multiple-Mr. Olympia champion recently revealed the training regimen he used to build his strong, balanced foundation of muscle that had him winning shows before he was 21 and winning the Mr. Olympia title before he was 30.

Initially, he started off with six weeks of full-body workouts, in order to allow his body to become accustomed to training. After that, he spent three years following a mass-building routine, which he credits as forming the base of muscle, which allowed him to become a professional bodybuilder and later, win multiple Mr. Olympia titles. Here is that mass-building routine:

Week 1:
Monday – W1
Tuesday – Rest
Wednesday – W2
Thursday – Rest
Friday – Rest
Saturday – W1
Sunday – Rest

Week 2:
Monday – W2
Tuesday – Rest
Wednesday – Rest
Thursday – W1
Friday – Rest
Saturday – W2
Sunday – Rest

Workout One (W1)
Bench Press – 3×8
Incline Press – 3×8
Incline Flies – 2×8-10
Chins/Pull Downs – 3×8
Barbell Rows – 3×8
Dead Lifts – 3×8
Behind The Neck Press – 3×8
Side Laterals – 2×8
Bent Laterals – 2×8
Crunches – 3xmax
Hanging Leg Raises – 3xmax

Workout Two (W2)

Barbell Squats – 4×8
Hack Squats – 3×8
Leg Curls – 3×8
Standing Calf Raises – 3×8
Barbell Curls – 3×8
One-Arm Preacher Curls 2×8
Triceps Pushdowns 3×8
Lying Triceps Extensions 2×8

Duration: Approximately 60 Min/Workout.

This routine definitely contradicts many of the pros routines featured in muscle magazines. That is because what is featured in magazines is very often the advanced routines that pros use once they’re ALREADY BUILD THAT FOUNDATION OF MUSCLE. The routines they used to build that muscle are often overlooked, because they are simple, low-volume, and often very unexciting. But, as one Mr. Olympia will attest to, a low-volume, heavy foundation program works wonders!

Obesity can create major self esteem issues, and obese people can become depressed, and even suicidal. Aside from the health issues, the emotional well-being of obese people also suffers. It has been researched that many men and women are not satisfied with the way that they look, and also manage to come up with a number of reasons as to why they are not able to take their health into their own hands and attempt to lose the weight. Some of the common excuses that have been used are the lack of time, no motivation, lack of self-confidence, fear of success, and the list continues.

As we grow older, we become more conscious of our figures and over all well being. When we add on weight, your thoughts turn to losing our extra pounds. While the effects of weight gain on your health are great, there is hope. People gain weight when they eat more than they can burn off. However this conventional diet knowledge is not always true; there could be several other causes of rapid weight gain. Sometimes people do a lot of diet as well as exercise still they don’t find the weighing scale’s needle going down.

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Exercise is the most effective way to shed those unwanted pounds. An effective program should improve your balance and physical stability while a stretching program will reduce your chances of physical injury. An effective exercise regimen is composed of four different categories of activity — aerobic, resistance, balance, and stretch. The activity using most of your energy is aerobic exercise, which causes higher energy expenditure due to its constant motion requirements. However, resistance training is just as important because your muscles depend on their strength to continue the motion during aerobic activity.

Exercise coupled with a solid nutrition plan is the mainstay of a successful body weight loss program. But will any kind of exercise suffice? Especially if you are a beginner, most any routine will get you started in the right direction, but there are routines that will get you to your goal faster than others.

When you combine all the benefits of total body workout routines, you will find that this routine creates the optimal muscle building environment. By doing such workout routines you can work out 3 days a week for right about an hour and get as much done as you would if you were working out 5 or 6 days a week focusing on different parts of your body.

Everything you do for such a regime of workout maximizes your chances for building muscle and strength. Think about it, if you are working out every muscle in your body, that greatly reduces the time you need to spend working out if you do it right.

There are many good workout programs without weights, using a fat burning full body workout in place of cardio is the easiest way to lose 15 pounds in just 1 month. Doing regular cardio where you are on a streadmill perhaps watching television and being bored out of your mind is not the solution and eventually you will give up on it. Even if you did zero cardio but you did do high intensity interval training weights, you will get shocking results and thousands of people are starting to realize this fact. One thing you will want to get in your head is that most of what people “think they know” about diet and exercise is absolute bull, and you know what?

The results speak for themselves, most people nowadays are totally out of shape even after going on a diet and fitness program! Knowing how to fight cravings for sweets is an important aspect that everyone should tackle for long term success and the solution is upping your intake of fiber. For super fast results, start consuming fat fighting vegetables like broccoli, cauliflower and mushrooms. Using a diet that works for you is the key for long term results. Using workout programs without weights and using a fat burning full body workout is something you should do at least 3x per week.

Click Here check out the easiest way to lose 15 pounds & how to fight cravings for sweets daily - learn about the top fat fighting vegetables and a really good diet that works for you

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Heart, body, mind and soul when all in one bundle function smoothly then the feeling is simply great. Many a times even if you are a person with good heart and thinking and if you find your body not in shape, it starts affecting your mind. It is when you start feeling less confident to move socially, always worry for people’s eye and finally can end up to low morale and depression. Gaining weight then brings on feelings of guilt and shame and, eventually, more bingeing. Daily anxiety, challenges and frustrations are often softened by things like cookies, chocolate and nuts, all common holiday gifts. This problem, often beginning in childhood, may continue into adulthood and appear to go unnoticed because it’s just a normal part of life.

Learning to deal with and manage these difficult feelings requires patience and persistence, especially when food is used as a way to cope. Eating large portions of even healthy foods can prompt weight gain. Even an extra 150 calories per day, the amount in a 12-ounce soda or a chocolate chip cookie — can add up to a pound of extra weight in about three weeks. Structured meal times, menus planned with a full-range of a person’s schedule, needs and lifestyle all need to be taken care of for you to successfully breakthrough and stop compulsive eating.

Taking to exercising regularly is also important. A good rule of thumb is taking at least 30 minutes of vigorous physical activity each day like organize a touch football game during halftime of televised football games, arrange holiday-related activities such as trekking, take a walk or take morning or evening jog, walk an extra lap around the mall, even if you’ve finished shopping. If you lack fitness it may be best to start off any total body workout routine at an easy pace sticking to the lower end of the target heart rate.

A full body workout can also help tone the body and all the major muscle groups of the body. It can also help increase fitness levels as the extra demands push the target heart rate to a higher level. each routine of  working out the whole body boosts the energy system of each working cell  to help drive greater energy expenditure, especially if the workout requires the use of two or more limbs at the same time, for example, using the arms and legs together.

Such sessions can be exhaustive and therefore requires professional trainers who guide you through whole programme and also schedule your diet and eating habits. Many people who take to sessions of Body transformation are advised to drink water to lose weight. Drinking plenty of water can provide energy required for such work outs and keeping the energy system of each cell optimum.

If you think you are overweight, unhealthy, tired all the time and usually depressed about it all, then the body transformation program is what all you need. You know as well as I do that if you are reading this page, you need this! Not only that, but in your heart, I believe you want this.

Let’s face it, everyone has an ideal body type that goes beyond just wanting to lose a few pounds. If you’re a woman, Jessica Alba or Jennifer Lopez may be that body type or if you’re a man, Michael Phelps or John Cena may be that type for you! Unofficial surveys show that by and large both men and women prefer the look of Michael Phelps, more popular known as the swimmers body type.

The swimmers physique is define by broad shoulders, a V-shaped back, defined abs and an overall toned body. It is commonly considered the most desirable body shape of all sportsmen. There’s a scientific reason behind this as well. You see the swimmers body type perfectly fits the beauty ratio also referred to as the Golden Ratio in mathematics. This is the ratio of perfect symmetry upon which universal physical attraction is based.   The workout program is a download-able product that provides you a step by step plan to achieve this body type. It helps you to attain the right mindset, nutritional habits and workout regimen that will give you the tools necessary to get the body shape you desire! Contrary to it’s name, this fitness program isn’t about swimming at all! You’ll be able to achieve the swimmers body without stepping foot in a pool! But don’t be fooled, this program definitely requires you to put in work – if you are lazy then you aren’t ready for this workout!   What’s cool about the program is that it’s tailored to the individual, you’ll calculate where you are versus where you want to be and a plan is developed based on that.

The Swimmers Body Workout is a comprehensive teaching tool developed by the best to give you a realistic approach to achieving your goals. There’s no hype or gimmick involved, and the tutorials are completely easy to understand – even if you’re a complete newbie to working out!   If you are motivated, ready to put in the hard work, and dedicated to achieving your goals – the Swimmers Body Workout is ideal for you!

Hi everyone!

In order to develop and define your muscles in the most efficient way possible, you want to incorporate as many muscles into an exercise as possible.  This is not only the most efficient way to build and define your muscles, but typically because there are many muscles involved, there is significantly more coordination required and coordination almost always calls for balance and muscular endurance.  Therefore, you not only work and define your muscles but you also work on improving your balance and endurance.

None is more true than the exercise I am going to present to you today.  Not only does it almost work your entire upper body but you need to use a lot of balance through core strength and muscular endurance to get to 10 to 15 reps.  This type of exercise should be incorporated at the start of your workout prior to your muscles being pre-exhausted.

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Ok, so lets get right into this 1 minute workout!  This is an exercise I like to call the 1 Leg Wall Core Push Up.  Its an elevated push up that not only works your chest, shoulders and triceps but has the added benefit of working out your core by incorporating an ab exercise into the mix.

To get started, put yourself in a push up position and put your two feet up against the wall.  As you lower yourself down to the bottom push up position, bring one leg forward, taking it off the wall.  As you move to the top push up position, move your leg back onto the wall.  Repeat the exercise, however this time, take the other foot off the wall and bring it forward.  Check out the video demonstration below if the instructions on how to do this exercise was unclear.

Try it out and you will see that you not only get a killer chest, shoulder and tricep workout, but that your abs really get a workout too!  Its an all in one abs and chest upper body workout!  

Try and do 10 to 15 reps.  If you can’t get it right away, don’t give up.  These type of exercises take time for your body to develop all the muscles to get it right.  Maybe when you try it you can only do 1, 2 or 3, but trust me, if you keep at it, you will soon be up in the 10 to 15 rep range in no time!

A lot of people think that they have to work out 7 days a week to achieve their ultimate ripped body. This simply is not true; the actual truth is that you should never work out more than two days in a row. When you work out with intensity you release hormones into your body, just as your muscles need time to re-coup so do these hormones.
 
That being said the ultimate ripped body workout program is a 4 day per week workout program that combines strength training with interval training.

You should always follow a clean diet during this program, as all experts agree diet is more than half the battle.

Day 1: Chest, Shoulders and Triceps
Flat Bench Press 3 x 8-10
Shoulder Press 3 x 8-10
Skull Crushers 3 x 8-10
Followed by 2-3 super set of
Close Grip Bench Press
Upright Rows
Tricep Extensions (if needed)

Day 2 Legs and Core
Squats 3 x 8-10
Front Squats 3 x 8-10
Deadlifts 3 x 8-10
Your legs should be pretty done after this one, so this is the time you can do some actual core work. Crunches, leglifts perhaps some plank movements but don’t worry if you are to tired, Squats and Deadlift day is a killer.

Day 3 Off

Day 4 – Back and Biceps
Wide Grip Pullups 3 x 8-10 (if you can’t do these do close grip)
21′s 3 x 8-10
Close Grip Rows 3 x 8-10
Followed by 2-3 super sets of
Wide Grip Rows
Lateral Pulldowns

Day 5 – Interval Work
This day really is key, you need to do some interval training. I suggest the following intervals (try to stay away from the back because it is going to be very tired)
Dips (30 sec)
Close Grip Chin Ups (30 sec)
Push Ups (30 sec)
Floor Mountain Climbers (30 sec)
Jumping Jacks (30 sec)
Recovery and Repeat

Try blending in your desired amount of different forms of cardio like burpie jumps, bodyweight squats, various polymeric exercise, different plank position exercises etc.

There is really no limit to what you can add into your interval day. Just keep it super intense, that is why I personally recommend that you do 2-2:30 of work followed by rest. If you are just trying to get into shape try just 1 minute to start.

If you couple this intense workout with proper nutrition including a good post workout shake you will be well on your way to the ultimate ripped body. Remember if you are just starting out and you want to try this routine out, try to both cut back on the intervals and instead of super setting the exercises above just do them regularly.  Check out more info at www.internethealthandfitnessdatabase.com

Also if you are just starting out, make sure you do leg day! A lot of newbie’s decide for one reason or another that legs are not important. The key here is that legs are the largest muscle group in the body and if you want to get the ultimate ripped body it starts with getting a strong body. You will never achieve this without working your legs.

Should you do cardio before or after your weight workout? Many prefer to do their cardio before lifting to get it out of the way and as a general warm-up. I do endorse a 5 minute pre-workout general warm-up for safety’ sake, but for maximum fat loss, post weight training aerobics should be the mainstay of your program.

The funny thing about being on the cutting edge of weight loss science is that people are reluctant to believe you until someone with a M.D. says it is so. Well, wonder of all wonders, it just so happens that a recent study suggests that the best time to do cardio is after a weight workout and that how long you rest between the two can make a difference in both hormone release and fat burning.

This is not new information to bodybuilders who specialize in rapid fat loss year in and year out. My experience as a competitive bodybuilder is what prompted me to use this style of training for fat loss in my clients.

The study was presented at the 2006 ACSM meeting and featured 10 healthy men who did three types of exercise routines on different days: 1) Endurance exercises only 2) Endurance exercise after weight training and a 20 minute rest 3) Endurance exercises after weight training and 120 minutes rest

The weight training workout consisted of six exercises each done for three to four sets of 10 reps. Pretty standard fair and similar to the second phase of the Fat to Fit Program. The cardio exercises consisted of stationary cycling for an hour at low intensity (50 percent of maximum heart rate.

For maximum fat loss I would suggest a higher intensity level and a more High Intensity Interval Training style as opposed to the low intensity approach used in the study.

Doing the weight workout before aerobics led to marked increases in lactate, norepinephrine and growth hormone levels. These are all great things when it comes to maximum fat loss. Before the endurance exercise started those in the 120 minute rest group showed the highest levels of free fatty acids in the blood, while those in the 20 minute rest group showed higher levels of norepinephrine and growth hormone.

During the endurance and weight training exercises, blood levels of free fatty acids and glycerol were higher in both weight training groups than in the endurance only group. The bottom line is that those in both weight training groups were burning more fat during the aerobic exercise than the aerobics only group.

You can compound the case for post workout aerobics further by adding in the fact that not only did the group that did weight training first burn more fat during their cardio but also burned more calories in total by virtue of an increased overall daily metabolism increase and calories expended through the actual resistance training itself.

The study clearly shows that doing a weight workout before aerobics leads to hormonal changes that increased fat oxidation (read weight loss or fat burning) during the following aerobic workout.

Here is another angle to the story. Imagine yourself doing 30 minutes to an hour of aerobics and then going on to do your weight training. How much energy do you really have left to do justice to your weight training? After all that cardio, you have burnt through your glycogen stores (which are the muscle preferred source of fuel) and will not have the energy to stimulate the most outrageous fat burning method available to you. An all day long, increased metabolism, because you stimulated your muscles.

It kind of makes you smile when you find out information like this doesn’t it?

Many people are clueless when it comes to home workouts. They do not know where to begin and think that they will have to seek professional help by going to a gym. It is however possible for you to get fit from home without professional advice as there are plenty of free information sources on the Internet that will be able to guide you through a great workout routine.

But first, you will need some good guidance on how to approach a home workout program. Below are certain points that you will have to consider.

What is your current fitness level?

This is a very vital step in the process.  If you have been doing training on and off, you can begin with exercises that are of intermediate complexity. If you are however just starting up and have never worked out before, you will find that even the easiest exercises are quite difficult to do. Understanding your current fitness level will allow you to pick an exercises routine that will be most appropriate and most realistic for you.

What are your goals?

Everyone has a different fitness goal. Some will want to lose weight; some will want to gain weight and increase their muscle mass. Every goal will need a different approach. You will need to find a workout schedule that will be most aligned with your fitness goals. A weight loss goal will most probably need a workout that is heavy with cardio exercises while a weight gain exercise will require workouts that involve a lot of weights.

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What is your realistic availability when it comes to workout time?

You have to be very realistic when you are picking a workout routine. Do not pick something that is fancy and that will require you to spend 90 minutes a day. That will just be a waste of time as you will never follow it. If you have a busy schedule and can only afford to spend about 30 minutes a day, pick an exercise schedule that will take up just that amount of time. You will also have to commit yourself to your workouts and be sincere about it. Health and fitness goals need time to achieve and there are no easy solutions that will bring you overnight results. Sincerity is one of the major contributors to success when it comes to your fitness goals and you have to be very firm in your mind about doing these exercises regularly.

What exercises to do and how to do them?

You will find an umpteen number of sites that will give you workout schedules with videos and descriptions of the exercises. After picking one that is appropriate for you, try to follow it as closely as you can. Most gyms will allocate a personal trainer who will be trained to give you very specific instructions and correct you if you doing an exercise the wrong way. You however do not have that luxury when you are working out at home and you will have to pay extra close attention to video manuals or DVD’s that will guide you through a workout routine.

In conclusion, a great home fitness program is quite easy if you know where to look for information. One such site that will give you great guidance on your home fitness exercise workouts is mentioned below.

Read our shocking ChaLEAN Extreme review and discover how you can lose weight with Chalene Johnson’s ChaLEAN Extreme workout today.