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Workout Sheets

Workout Sheets
Workout Sheets

By Emmanuel Palmer

Every person has the right to a full and dynamic life. One way to do this is by working out and making sure you have a healthy lifestyle. Unfortunately, not all people have the means and the resources to be a member in a fully equipped fitness center. It doesn’t really matter,
all we need is a little creativity and perhaps an article that gives you excellent ideas on ways to workout at home.

Because you will be working out at home, there will be a tendency to grow slack at some point in your training. What will motivate you to keep on keeping on? Is it getting that great body? Is it to increase your strength and stamina? Or maybe you simply want to have a healthy body? Whatever the reason is look back to it whenever you feel sluggish and lazy to revitalize yourself. It would be good to have a photograph, a picture or a motivational phrase mounted up somewhere to remind you of your goals.

To make your home training sessions more effective, you need to monitor your progress regularly with detailed workout sheets. You can download these on the Internet or create and print your own log yourself. Before anything, list down important information about yourself like your age, what weight you started with, your present measurements, etc. Make it as specific as possible and check up on it weekly or monthly.

Divide the sheet into titled columns. On the first line, list down the exercise/drills accomplished. On the following lines put in the minutes it took to complete the set, the reps, the sets and the weight load you carried at that particular set. Finally put in the comment column. Write down important events that happened during the day like your mood, the food you consumed, the supplements you took, etc. You will find this very helpful because these workout sheets tend to isolate specific problem areas in your lifestyle you have to work on. You can easily identify the glitches because of the pattern as charted in your sheets; then make the necessary adjustments you need.

Aerobic exercises are the easiest and cheapest way to keep fit. Most cardiovascular activities are free and can be done almost anywhere, anytime. How about taking a 30 minute jog around the park 3x a week? Take the stairs instead of the elevator; perform several minutes of jumping jacks or jump rope; or just crank up the MTV and start dancing up a storm!

Crunches and squats are probably two exercises that never go out of style. Fortunately for us, this can be done for free and in the convenience of our homes. Put your hands on your waist and begin executing lunges and squats in your living room. You can lie on the floor and do some crunches or sit by the edge of a piano bench and do 20 leg raises in sets of 3 to develop your abdominal muscles.

If you are able to, invest in a few dumbbells of different weight loads. If you have none available, make use of water bottles, detergent containers or whatever you can think of that will offer you some resistance when carried. Push-ups and knee-ups will help tone up your arms anywhere. Make sure you always have time to stretch well before, during and after training to release blood flow and increase your body temperature prior to working out.

Now you are well equipped and armed with effective ways to workout at home; use them well. Smile – you have every reason to because you look good without spending much. Enjoy!

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Workout Sheets

Workout, Workout Sheets, Sheets, Body Building

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Fitness Ideas That Anybody Can Easily Learn.

By Yandy Roman
Have you reached a fitness plateau where you are dissatisfied with your workout and fitness routine? If the will to remain fit has faded, you want a few tips to get yourself mentally boosted and back on course. If you can’t get incentivized and galvanized, this will lead on to giving up on your exercise plan, so be sure to read these pointers and find your way back into a fitness groove.

If you would like to get fit, stop making excuses not to go do it. The situation doesn’t need to be perfect. Not every workout should be record-setting. Even if you don’t feel like it, just go. Your body will thank you for it later , and soon enough it will become a habit.

If you’re someone who likes to stroll for your dose of exercise, ensure you bend your elbows while you’re walking. Doing this can make you swing your arms quicker and in turn you’ll move your legs faster. Not only will you either finish your work out earlier or go further, but you’ll burn even more calories while you are doing it!

Try joining sites like Fitocracy or My Fitness Friend to log your exercise and calorific consumption. Not only are they good for seeing where you need improvement, but it is also a community of folk with the same goals as you and can offer you tips and concepts as well as support.

Ensure that the shoes you purchase for your workout actually fit your feet properly. Your feet are biggest in the middle period of the day, so that’s the optimal time to go and do some shopping for a pair that fits. The fit should be just right , not too loose or too tight. Make certain that you also have about a half inch of space at the toe for some shake room.

To get immediate results from your exercise programme, try doing circuit training. This method involves a series of fast moves between different exercises with no rest break between. You might go from squats to pushups to jumping jacks. Circuit training allows you to burn the calories while buttressing your muscles, so you get quicker results.

Even though it is captivating, avoid strenuous exercise when you’re feeling under the weather. A severe workout inhibits the body from using its resources to effectively heal itself and stave off infection or illness. Too much exercise at this time forces the body to allocate its energy towards building muscles and increasing the body’s endurance levels.

You can climb hills far easier and faster by shifting your sights upward. Try only looking at the top of the hill, while leaning your head and eyes upward. This incline causes your air passages to open more, which means that you can get more oxygen easier. This could cause you to be in a position to breathe far easier while running up the hill, without getting as beat out as you would have, if you would have continued looking down as you ran.

While everybody has experienced a time where keeping fit is put on the back shelf. By following the simple tips of this article, you should be back on the path to working out and feeling great again. Before you know it, you’ll be back in command of your fitness schedule and looking forward to your next workout.

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Fitness Ideas That Anybody Can Easily Learn.

Fitness Ideas, Workout, fitness

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Super Strength Workout In 30 Minutes!


Super Strength Workout
This brutally simple yet effective workout has 2 parts.
The first part of the workout focuses on maximal strength (intensity) on one core/main lift.
The second part of the workout focuses on density and volume and getting the most ‘bang for your buck’.
It’s nothing new or revolutionary, but it works if your stumped for time and want to hit all bases.
This is best if your NOT already on a structured program that your following consistently, such as if your on holiday and have access to a gym, or need something easy to follow.
This is not recommended for beginners.
The Plan
Part 1: First 15 Minutes
Pick a main exercise. This should be a compound lift, preferably barbell, such as a barbell squat, deadlift or bench press, as they allow for the most weight to be loaded.
The focus should be on maximal strength here. A few templates you can follow:
3×5@ 80%1RM
5×5@ 75% 1RM
3-3-3 @ 85% 1RM
This should take under 15 minutes to complete.
Alternatively, you can establish a 3-5RM on the desired lift within 15 minutes.
You can be flexible with this, as long as your resting under 3 minutes a set and keep it low volume. Intensity is key* You get plenty of high rep action in part 2…
*Intensity referring to the % of your 1RM, not your rate of perceived exertion (RPE).
Part 2: Last 15 Minutes
Part 2 we flip things around.
Select 3 accessory exercises. For example, on squat/leg day you could choose leg press, walking lunges and good mornings.
Optimally, compound movements are better, as you get a better hormonal response which works twofold for muscle gain and fat loss, but you can add an isolation exercise if you wish.
You will complete the exercises as a tri-set/complex, one after another with no rest between.
If you where to do 10 reps per exercise, at a tempo of 3-1-1 (3 seconds to lower, 1 second pause, 1 second to lift) equates to just under 3 minutes to complete all 3 exercises in a row.
For the above example, I’d go with a weight that I could do 15 solid reps with (around 50% 1RM). The focus is not on maximal load here, but total volume within the timeframe.
Now given the first part took 15 minutes, we only have 15 minutes left, so arguably if you were to go with the scheme I provided above, you would be able to complete around 5 total rounds.
1 Round = The three exercises completed one after another (tri set).
You can experiment with the tempo and reps per exercise, but you want to limit it to a total of 3-4 exercises instead of turning it into a circuit.
This method is what crossfit peeps call ‘AMRAP’ which stands for as many rounds as possible. In this case however, our aim isn’t to achieve as many rounds as we can by focusing on speed of movement, but rather limiting the rest between exercises. Quality of movement, time under tension and limited rest are the goals here.
This will create a massive lactate buildup and taps into the muscle glycogen stores considerably by moving beyond the anaerobic work zone.
You can use more ballistic movements (kettlebell swings, kettlebell snatches, medicine balls) however the total time under tension is a lot less, and you’d have to increase the reps substantially, making the workout more aerobic in nature.
The beauty of it is you won’t be inclined to waste as much time as you normally do between sets, mindlessly looking around the gym, texting or daydreaming… it makes you work, your RPE (rate of perceived exertion) will be high.
You shouldn’t be gassed after this, it isn’t cardio, but you will be breathing hard… treat it more like a hybrid bodybuilding workout, go for the pump and feel the burn, and just keep moving… embrace the pain.
Ryan Fernando is an accredited Strength & Conditioning Coach and holds a degree in exercise & sport science with extensive understanding of anatomy, physiology, biomechanics, muscle imblances, mobility, injury prevention, program design, nutrition and management.
In addition, he has gone through the same trials and tribulations as most people are in pursuit of their health and fitness goals, and knows what works and what doesn’t.
He has experience working with people from all walks of life, having consulted/trained/dealt with developmentally delayed clients, the elderly, state and national level athletes and everyday people simply looking to get fitter and lose weight.
Ryan’s Approach is about much more than just exercising… Physical activity is just one part of the picture and recognize the importance of total mind and body health.
Ryan operates a blog at

Super Strength Workout In 30 Minutes!

Workout, Strength Workout, fitness, Exercise

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