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  • Workout Tips
  • Fitness tip # 1 - Split it up

    Why spend one hour in the gym, when you can do six 10-minute workout sessions throughout the day. Try some leg crunches; lunges and other slow stretches when you get up in the morning, during short breaks at work or while you are watching T.V.

    Fitness tip # 2 - Jumping jack with skipping rope

    Buy a skipping rope and start jumping. You will loose as much as 70 to 110 calories in 10 minutes.

    Fitness tip # 3 - Drink a lot of water

    No amount of working out is going to help if you are not drinking enough fluid. By drinking the right amount of water it will help burn calories and digest fat. Most importantly, it detoxifies your system and suppresses hunger.

    Fitness tip # 4 - Fire the maid

    Studies show that women today are more overweight and less fit than women in the 50s. Simple daily chores around the house burn a large amount of calories. Vacuuming for an hour burns 90 calories, gardening will kill 150 calories and cooking can actually burn up to 160 calories!

    Fitness tip # 5 - Use the stairs

    Avoid taking the elevator. Climbing up the stairs adds strength to your leg muscles. Climbing down the stairs builds strength in the quadriceps and hamstrings. To burn over 200 calories at once, run up and down a flight of stairs as fast as you can. Two at a time if you are particularly brave. Do this every day in five-minute sessions.

    Fitness tip # 6 - Make it family time

    Play catch or Frisbee with your kids, or run alongside your children as they learn to ride a bike. A study in Canada suggests that if you are active, your children are 6-times more likely to be active too.

    Fitness tip # 7 - Learn the alphabet

    For flexible ankles, trace the alphabet with your toes. Do this with both feet, one after the other. This is something that can be done anywhere.

    Fitness tip # 8 - Pick up the pace

    Whatever you're doing do it faster. So if you're washing clothes, folding clothes, vacuuming the house or washing the car, speed it up just a notch.

    Fitness tip # 9 – Meet up with friends while doing exercise

    Instead of catching up over a cup of coffee, do it while playing tennis, taking aerobics lessons or learning salsa.

    Fitness tip # 10 - Tone your legs

    If you spend a lot of time sitting around in the office, then you can try some leg exercises. Stretch your toes forward and out slowly, away from your body, until you begin to feel some tension. Hold that position for half a minute. Also try tightening your buttocks, rolling your neck 20-times in each direction, extending your arms over your head as much as possible and stretching or flexing your feet and ankles.

    Skinny to Muscular


    Going from Skinny to Muscular is a matter of inches.

    Skinny to Muscular: The Lifts

    Good Mornings: Extensive amount of variations. Be careful, and use a weight you can use.

    Reverse Hyper: This movement works the lower back. Use this movement for 6-12 reps.

    Rows: All are effective. Barbell rows, DB rows, T-Bar Rows, Wide Bar Rows, chest supported rows, upright rows, Kroc rows…etc. Pull-ups, Chin-ups: Chin-ups are the “upper body squat”

    Dead lift: This will takes a lot of pressure off your lower back.

    Glute Ham Raise: If you insist on doing leg curls, then try doing leg curls with bands.

    Squats: A pivotal movement to get muscular.

    Close Grip Bench Press: Get your flat bench press up.

    Flat Bench Press: Vary your grip on each set, and do not bench over your face. Bar Extensions, Straight, and DB: all the way to the forehead, chin, nose, or throat. If you want to try something new, try JM presses.

    Front Squat: This can increase your back strength, and it is a suitable variation of the squat.

    Dips: This is a good movement to get muscular. Barbell Shrugs: A stronger grip, and some thicker traps. Do not roll your shoulders.

    Variation counts when trying to go from skinny to muscular!

    Speed Ball Training


    Match your training to your goals: Your training program has to be fun or you won’t stick with it past the “honeymoon” phase and you won’t get to see results. Rather than doing what your friends do or trying to run a marathon on your first day of training (sounds obvious I know but it happens!), adjust your workout time and intensity so it fits your lifestyle, AND your current fitness level!. Most importantly though is to set a clear and measurable goal and to build your training around it! If you want to lose weight, don’t train like a power-lifter, and if you want to put on muscle don’t train like a tri-athlete!Simplify: 
Training is largely about consistency. While a highly-technical training program of heart rates, charts, graphs, and nutritional intake works for the most dedicated athletes, it is usually necessary only for the intermediate to advanced trainer. When you are starting out a consistent training program is much more important than a complicated program. Beyond that, try to enjoy your workout and listen to your body.Avoid Overtraining: 
Your body does not get stronger or fitter as you train, it improves while you rest! Allowing your body to rest is just as important training hard. You’ll build fitness by training hard AND resting hard. The best way to avoid overtraining is to listen to your body. If your heart rate remains elevated after a night’s rest, if your legs feel heavy, if you have a restless night’s sleep, or your motivation fades, you may need more rest. For those who train year-round, it’s wise to take a week off every three months. This is also the time to change up your routine.Variation: 
As the saying goes; variety is the spice of life, and the same applies for your training. As your strength and fitness increases your body will adapt to your training program making it feel easier and denying you a harder challenge. To avoid hitting a plateau, change your program every 1-3 months depending on your fitness and ability. This could be something as easy on changing the route you take on your run, or switching from low rep- high weight exercises to high rep- low weight exercises.Be Flexible: 
If you miss a training session, don’t worry, just train harder on the next day! It’s training consistency that’s important, not one workout.Set Realistic Goals: 
As we have said before don’t try to run a marathon on your first day training! No matter what your fitness level is (or how competitive you are!) you have to set realistic goals otherwise you are setting yourself up for disappointment. So if you do want to run a marathon, try to run a half-marathon in 1 year and a full marathon a year after that!Be Patient: 
It takes time and consistency to build up fitness and performance, so don’t over train or try to take a shortcut to your training. You will just end up injured or disappointed.Be Consistent: 
If we have not stressed the point enough, CONSISTENCY!!! Even if you're starting with very short workouts (even 5-10 minutes), it's very important to do them regularly, a few days a week. Don’t just be a weekend warrior, be a weekday warrior too! Injuries are almost guaranteed if you do not train regularly.Nutrition is Critical: 
Proper nutrition is the fuel for your engine; if you are training properly you should also be eating properly and drinking plenty of water. The general rule of thumb is the fresher the better!Use Proper Equipment: 
No matter what sort of training you do, high-quality equipment is essential. Worn out running shoes can cause injury over time, a 20 year old cycling helmet will not protect you as much as a new helmet in a crash, ill fitting mouth guards tell a similar story. Whatever your passion invest in quality equipment!
    16/01/2011

    Speedball training;

    Technique,

    1. To obtain punching distance from the speedball, place the front of your fist on the ball. Your elbow should be bent 35 to 40 degrees from the straight position.

    2. Feet placed hip distance apart and parallel.

    3. Knees bent slightly.

    4. When set up, your eyes should be level with the widest part of the ball.

    5. Punch with the back of your hand upright at the point of impact.

    6. Hitting the ball with the fist in this way will ensure that the full body is used In the speedball exercise. I.e. when the right fist hits the ball knuckle on, the right side of the body is activated, as is the case when the left fist hits the ball.

    7. When punching with either hand, the same shoulder and hip rotate into the punch.

    8. Feet remain flat on the floor.

    9. When punched, the ball should rebound off the back, front and back of the platform before contact is made with the opposing hand.

    Training Session

    A training session should consist of 6-3 minute sets a 1 minute recover between each set. For maximum benefit, speedball training should be carried out every day, every second day would be a minimum. Improvement can be measured by counting the number of hits over a 3 minute set, (it is only necessary to the contact made by one hand) and try to improve the tally at each session. An early target to reach is 300 punches per set (again counting on one hand) Once you have reached this level improvement can come quickly. To hold the ball at a 400 pace per set for 6 sets would have you at a very high level of fitness and amongst the better speedball practitioners.

    Match your training to your goals
    Your training program has to be fun or you won’t stick with it past the “honeymoon” phase and you won’t get to see results. Rather than doing what your friends do or trying to run a marathon on your first day of training (sounds obvious I know but it happens!), adjust your workout time and intensity so it fits your lifestyle, AND your current fitness level!. Most importantly though is to set a clear and measurable goal and to build your training around it! If you want to lose weight, don’t train like a power-lifter, and if you want to put on muscle don’t train like a tri-athlete!