Bob Harper is known for his TV show "The Biggest Loser". He partnered up with MSN and created this online workout program to help you loose weight while you are at the office. This program was created for those who work at the office and the only workout they get is sitting or standing at their desk, and the walking distance from your car to the house or work. Bob shows you how to target certain areas while sitting or standing at your desk at work, and gives you advice on what to eat for lunch at work every day.
First of all let us start with the lunchbox. He has created a website where you can put in different food items and it will give you a calorie, carbohydrates and other nutrient count. You can add or remove items from the list to see combinations give you different calorie count.
The descriptions however are basic, so it might say ham sandwich but it will not give you a proper calorie count if you add cheese, lettuce and tomatoes to it. It is however a very helpful guide, as most people do not know how to calculate their daily calorie intake. The results of eating one healthy meal a day will show over time. This online program does not cost a thing and it gives you a variety of healthy lunch ideas that you can make instead of eating out.
There are also exercise videos on the website which shows Bob doing some workout, so that you can see how it is done properly. The downside of this website is that the virtual lunchbox is very basic and does not account for the extras that you will put in your lunch, which is where the wasted calories are usually hidden. Another downside is that some of the exercises do not allow time for workout during the workdays.
There are about 22 videos available online, which are about 5 minutes long. These videos show Bob visiting offices and doing the exercises with the employees to show how easy it is to do. The exercises target different areas, some are done sitting while others are done standing up. A lot of workers don't get a lot of workout during the day; therefore this workout in the office gives them a metabolism boost while burning few extra calories than they normally would daily. These workouts can be done individually or with the whole office getting in on the action.
To conclude this office program is free, although you do have to create an account. This workout can help you lose weight while at work by giving you calorie counts of your mid day meal. It goes without saying that the other meals should also be healthy so that this workout program can be more effective. This workout gives you a metabolism boost so it can be seen as your mid afternoon wake up call. You can always accelerate the workout program by going for a walk after having your lunch.
Thursday, 30 October 2014
The Advantages of a Step Aerobic Workout
It seems that every time you turn on the T.V, there's a new exercise system being promoted. Whether it's a piece of expensive equipment or the latest in a series of dance videos, they all claim to know the secret for burning more calories and building a buff body.
The truth is you don't need complicated workout systems or expensive exercise equipment to get a great workout. Simple is sometimes better when it comes to fitness workouts. One of the most effective fitness formulas for working out at home is a step aerobic workout. What are the advantages of using a step workout system?
Step workout system: Step aerobics requires little investment
To get an effective step aerobic workout, you won't spend hundreds of dollars on a treadmill or elliptical machine that takes up space. All you'll need is a step platform and comfortable pair of aerobic shoes.
Step workout system: Step aerobics requires little room
To do an effective step aerobic workout, you need a small space for your platform and a firm surface for stepping. If you'll be using a step workout DVD, you'll need space in front of a television screen. Almost any room that has a television can be adapted for a successful step workout.
Step workout system: You can adapt it to challenge yourself more and you get fit
You can easily modify your step aerobics workout by changing the step height or adding hand weights or a weight vest as you step. Most step platforms can be adjusted to give a four inch, six inch, or eight inch height by simply adding an additional layer.
As you increase the step height, you'll work harder and challenge yourself more. Step platforms range in price from $30.00 to $130.00. There's no need to buy an expensive model as long as you choose one that's adjustable, non-skid, and is designed to support your weight.
Step workout system: Excellent cardiovascular benefits
While a step workout system is effective and easy-to-implement, it's important to take precautions to avoid injury. Always follow the suggestions for safe stepping at the beginning of each step workout and you'll get a fun and effective workout that'll pay off in the form of a slimmer, trimmer you!
The truth is you don't need complicated workout systems or expensive exercise equipment to get a great workout. Simple is sometimes better when it comes to fitness workouts. One of the most effective fitness formulas for working out at home is a step aerobic workout. What are the advantages of using a step workout system?
Step workout system: Step aerobics requires little investment
To get an effective step aerobic workout, you won't spend hundreds of dollars on a treadmill or elliptical machine that takes up space. All you'll need is a step platform and comfortable pair of aerobic shoes.
Step workout system: Step aerobics requires little room
To do an effective step aerobic workout, you need a small space for your platform and a firm surface for stepping. If you'll be using a step workout DVD, you'll need space in front of a television screen. Almost any room that has a television can be adapted for a successful step workout.
Step workout system: You can adapt it to challenge yourself more and you get fit
You can easily modify your step aerobics workout by changing the step height or adding hand weights or a weight vest as you step. Most step platforms can be adjusted to give a four inch, six inch, or eight inch height by simply adding an additional layer.
As you increase the step height, you'll work harder and challenge yourself more. Step platforms range in price from $30.00 to $130.00. There's no need to buy an expensive model as long as you choose one that's adjustable, non-skid, and is designed to support your weight.
Step workout system: Excellent cardiovascular benefits
While a step workout system is effective and easy-to-implement, it's important to take precautions to avoid injury. Always follow the suggestions for safe stepping at the beginning of each step workout and you'll get a fun and effective workout that'll pay off in the form of a slimmer, trimmer you!
Sample workout that you can use
Here is a sample workout that you can use if you're just starting MMA: sets x reps
Monday:
Anaerobic MMA workout: power clean 2x5, deadlift 3x5, high swing 3x5, good morning 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Wednesday:
Anaerobic MMA workout: full squat 3x6, barbell lunges 3x8, overhead squat 3x4, snatch 2x5, reverse hyperextension 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Thursday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile jog or 15 mile bike ride
Friday:
Anaerobic MMA workout: pull up 3xfailure, bent over row 3x8, power straight 2xfailure, hyperextension 2x15, incline sit ups 3x20, dumbbell snatches 3x5, shoulder press 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Saturday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile job or 15 mile bike ride
Remember that MMA is not just about power. Skill still does play a part, but that part might not be as significant as you once thought. Train hard and workout consistently, you'll see strength and preformance gains in no time. You'll be surprised by how quickly your conditioning can sky rocket if you get into the right workout plan
Monday:
Anaerobic MMA workout: power clean 2x5, deadlift 3x5, high swing 3x5, good morning 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Wednesday:
Anaerobic MMA workout: full squat 3x6, barbell lunges 3x8, overhead squat 3x4, snatch 2x5, reverse hyperextension 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Thursday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile jog or 15 mile bike ride
Friday:
Anaerobic MMA workout: pull up 3xfailure, bent over row 3x8, power straight 2xfailure, hyperextension 2x15, incline sit ups 3x20, dumbbell snatches 3x5, shoulder press 3x8
Aerobic workout: moderate cardio for 5 minutes immediately preceding and proceeding the anaerobic portion.
Saturday:
Anaerobic MMA workout: None
Aerobic workout: 5 mile job or 15 mile bike ride
Remember that MMA is not just about power. Skill still does play a part, but that part might not be as significant as you once thought. Train hard and workout consistently, you'll see strength and preformance gains in no time. You'll be surprised by how quickly your conditioning can sky rocket if you get into the right workout plan
MMA Conditioning Workout
MMA, which stands for mixed martial arts, is a relatively new sport that is just starting to get real athletic talent. The problem with the sport early on was that few athletes grew up learning martial arts or training how to compete in MMA, so the really athletic people were at a severe disadvantage when fighting against highly skilled fighters. They may have had better conditioning workouts, but the other guys knew how to execute chokes and knew how to strike much more effectively. Now that everyone knows what MMA is all about, conditioning workouts have become much more important than they once were.
The reason for this is that the skill gap is starting to close - people know most of the disciplines involved in MMA, so they are at least able to defend and execute attacks to significant effect. So what's the best workout to get great conditioning for MMA? Well, you'll have to realize that it varies from person to person, but you'll want to focus on high intensity cardio and you'll want to increase your anabolic conditioning. The best way to do this is to use primarily power exercises when training.
Some examples of power exercises that are useful for MMA are: overhead squat, power cleans, snatches, push-pulls, and a whole slew of plyometrics, including depth push ups, box jumps, depth jumps, and lateral jumps. All of these will push your conditioning to its limits. You can combine some of these exercises with other ones to even further condition yourself - consider a clean and press. That's a great exercise that'll put a ton of strain on your body.
Few more workouts that you might want to consider: upright row, bent over row, shoulder press, deadlift, squat, and shrugs. These are not power exercises per say, but they will build great strength and power in multiple muscles throughout your body. Remember the key is to make your workout as versatile as possible. The more you shock your body, the better your workout will be. Since most of an MMA fight is done in an anaerobic state, we'll focus on heavy lifts to do that.
The reason for this is that the skill gap is starting to close - people know most of the disciplines involved in MMA, so they are at least able to defend and execute attacks to significant effect. So what's the best workout to get great conditioning for MMA? Well, you'll have to realize that it varies from person to person, but you'll want to focus on high intensity cardio and you'll want to increase your anabolic conditioning. The best way to do this is to use primarily power exercises when training.
Some examples of power exercises that are useful for MMA are: overhead squat, power cleans, snatches, push-pulls, and a whole slew of plyometrics, including depth push ups, box jumps, depth jumps, and lateral jumps. All of these will push your conditioning to its limits. You can combine some of these exercises with other ones to even further condition yourself - consider a clean and press. That's a great exercise that'll put a ton of strain on your body.
Few more workouts that you might want to consider: upright row, bent over row, shoulder press, deadlift, squat, and shrugs. These are not power exercises per say, but they will build great strength and power in multiple muscles throughout your body. Remember the key is to make your workout as versatile as possible. The more you shock your body, the better your workout will be. Since most of an MMA fight is done in an anaerobic state, we'll focus on heavy lifts to do that.
How Tough Should Your Aerobics Workout Be?
Aerobics are great for losing weight and staying healthy because they strengthen your breathing and heart as well as help you burn fat. However, many people don't know or understand how to do an aerobics workout in order to best maximize the results. Intensity is a very important aspect of any aerobics workout, so if you want to get the most out of your aerobics, make sure that you're following these three rules.
First, find that intensity that is your sweet spot. If you work out too intensely, you may injure yourself or will not see results. However, if you don't work out intensely enough, you will lose any weight or grow stronger. Therefore, you have to work with a program that has just the right intensity for your. When trying new exercises, try to make sure that they include enough weights or speed to make the workout hard, but not impossible. Remember also that you will need to re-work the intensity of your workout as your tolerance and endurance increases, so take a look at your routine every week or two and make necessary changes.
The second rule is to intensity and your workout is to be safe. Over training is a huge problem because it puts you and those around you in danger. When you under train, you see no results, which may push you intensify. That's good, but too much and you'll be vomiting before the workout is over and possibly injuring yourself. If you are training properly, your muscles should be sore, but your joints should not.
Never do an intense exercise in which you cannot control your form or breathing. Instead, take breaks and use lower weights or speed to get back on track. This method will help you get more out of your workout anyway. In any case, if you are injured during a workout, call for help immediately from those around you. It is a good idea to workout with a partner or to at least let someone know that you're working out in case anything happens to you.
Lastly, build intensity instead of jumping into the deep end. When you are starting to exercise, you won't be able to suddenly run the Boston marathon! Building up slowly will help prevent injury, as talking about in the second step, but it can also help you to not get frustrated. If you slowly build up your aerobics routine, you'll be able to find success more readily.
First, find that intensity that is your sweet spot. If you work out too intensely, you may injure yourself or will not see results. However, if you don't work out intensely enough, you will lose any weight or grow stronger. Therefore, you have to work with a program that has just the right intensity for your. When trying new exercises, try to make sure that they include enough weights or speed to make the workout hard, but not impossible. Remember also that you will need to re-work the intensity of your workout as your tolerance and endurance increases, so take a look at your routine every week or two and make necessary changes.
The second rule is to intensity and your workout is to be safe. Over training is a huge problem because it puts you and those around you in danger. When you under train, you see no results, which may push you intensify. That's good, but too much and you'll be vomiting before the workout is over and possibly injuring yourself. If you are training properly, your muscles should be sore, but your joints should not.
Never do an intense exercise in which you cannot control your form or breathing. Instead, take breaks and use lower weights or speed to get back on track. This method will help you get more out of your workout anyway. In any case, if you are injured during a workout, call for help immediately from those around you. It is a good idea to workout with a partner or to at least let someone know that you're working out in case anything happens to you.
Lastly, build intensity instead of jumping into the deep end. When you are starting to exercise, you won't be able to suddenly run the Boston marathon! Building up slowly will help prevent injury, as talking about in the second step, but it can also help you to not get frustrated. If you slowly build up your aerobics routine, you'll be able to find success more readily.
Music for Cardiovascular Workout Training
Ramp It Up
Once you're warm, it's time to move on to some workout music that will really get your blood pumping. You can use this time to run, to march in place, to jump around, or even to dance! To keep yourself pushing hard while building endurance, this is a great time to do what's called "interval training." That means alternating periods of very intense aerobic activity like running with periods of gentler, lower-intensity movement like walking.
To naturally build intervals into your workout music, just alternate very fast songs with slightly slower songs. You'll switch back and forth between high and low intensity without even noticing! For high intensity workout music, try Kylie Minogue, Michael Jackson, Fischerspooner, Outkast, or anything with a serious beat.
For lower intensity workout music, try Massive Attack, David Bowie, The Flaming Lips, or anything that will keep you engaged and energized while you wait for the next burst of activity. Start with twenty minutes of interval workout music. As you get more fit, challenge yourself by adding more songs to this section of your workout music mix.
Slow Down
A brief cool down will help you ease out of your workout to minimize the strain on your system, so end your workout music mix with a few songs that will encourage you to slowly return from a hard aerobic session to your normal movement pace.
Include five minutes worth of songs that are a good speed for marching in place. Start out marching quickly, and gradually slow down until your heart has stopped pumping at an elevated rate. By slowing down gently instead of stopping abruptly, you'll minimize the stress on your heart muscle.
Good workout music for this period will help you ease to a slower speed; try a bright up-tempo pop song followed by a slower rock ballad. Two songs by a favorite artist played back to back is a great way to bring the aerobic section of your workout music mix to a close; try "Holiday" and "La Isla Bonita" by Madonna.
Stretch It Out
Now the hard work is done, and it's time to luxuriate with a nice stretch and some workout music to soothe and uplift you. When you stretch, you minimize your risk of aches and muscle fatigue tomorrow, plus it will make you feel great. To mark your stretching time, add five final minutes of workout music that will leave you feeling refreshed and invigorated.
During your stretch, your brain will flood with endorphins that make you feel great, and listening to a few great tracks will help you coast on that great feeling for hours to come
Once you're warm, it's time to move on to some workout music that will really get your blood pumping. You can use this time to run, to march in place, to jump around, or even to dance! To keep yourself pushing hard while building endurance, this is a great time to do what's called "interval training." That means alternating periods of very intense aerobic activity like running with periods of gentler, lower-intensity movement like walking.
To naturally build intervals into your workout music, just alternate very fast songs with slightly slower songs. You'll switch back and forth between high and low intensity without even noticing! For high intensity workout music, try Kylie Minogue, Michael Jackson, Fischerspooner, Outkast, or anything with a serious beat.
For lower intensity workout music, try Massive Attack, David Bowie, The Flaming Lips, or anything that will keep you engaged and energized while you wait for the next burst of activity. Start with twenty minutes of interval workout music. As you get more fit, challenge yourself by adding more songs to this section of your workout music mix.
Slow Down
A brief cool down will help you ease out of your workout to minimize the strain on your system, so end your workout music mix with a few songs that will encourage you to slowly return from a hard aerobic session to your normal movement pace.
Include five minutes worth of songs that are a good speed for marching in place. Start out marching quickly, and gradually slow down until your heart has stopped pumping at an elevated rate. By slowing down gently instead of stopping abruptly, you'll minimize the stress on your heart muscle.
Good workout music for this period will help you ease to a slower speed; try a bright up-tempo pop song followed by a slower rock ballad. Two songs by a favorite artist played back to back is a great way to bring the aerobic section of your workout music mix to a close; try "Holiday" and "La Isla Bonita" by Madonna.
Stretch It Out
Now the hard work is done, and it's time to luxuriate with a nice stretch and some workout music to soothe and uplift you. When you stretch, you minimize your risk of aches and muscle fatigue tomorrow, plus it will make you feel great. To mark your stretching time, add five final minutes of workout music that will leave you feeling refreshed and invigorated.
During your stretch, your brain will flood with endorphins that make you feel great, and listening to a few great tracks will help you coast on that great feeling for hours to come
Workout Music for Cardiovascular Training
Workout music can get you energized and help you stay motivated when you hit the gym for a workout, the pavement for a job, or even the trail for a stroll. But, that's not all that workout music can do. With the tips in this article, you can create a workout music mix that will rhythmically cue you to get the most aerobic benefit from your exercise.
What Will A Workout Music Mix Do For Me?
It will make it possible for you to exercise smart without even thinking about it! Having different workout music for different parts of your workout will help you remember the ideal cardiovascular sequence of warming up, getting moving, pushing hard, slowing down, and cooling down. This workout plan will get you maximum caloric burn while minimizing the strain on your heart.
This step by step guide will take you through planning a forty minute cardiovascular routine that will help you burn calories, lose fat, and boost your heart health. Once you've got your exercise routine set to workout music playlist or mix CD set up, you won't have to think about the structure of your workout ever again: just relax, exercise, and follow the music!
Warm Up
A good warm-up should include five minutes of gentle stretching to get your muscles warm and your blood moving before you start to seriously raise your heart rate. A full-body stretch at the start of your workout will help you prevent injuries and increase your flexibility.
Let workout music help you time your warm-up: choose five to ten minutes of soothing music that will help you relax mentally and physically so that you can shake off your worries and focus on your fitness goals. If you're stumped for workout music to play during your warm-up, try some soft jazz, or a few songs by Erykah Badu.
Get Moving
Now, it's time to gradually raise your heart rate. By slowly bringing your heart rate up into your target zone, you're easing potential stress on all the muscles in your system. Start out with five minutes of gentle marching in place, then gradually escalate to a run.
Cue yourself to speed up by adding a faster track to your workout music mix. Try starting out with a few light, upbeat tunes by an artist like Annie Lennox or The Talking Heads, then bring yourself up to serious speed with a fast disco track, some Tina Turner, or some Prince.
What Will A Workout Music Mix Do For Me?
It will make it possible for you to exercise smart without even thinking about it! Having different workout music for different parts of your workout will help you remember the ideal cardiovascular sequence of warming up, getting moving, pushing hard, slowing down, and cooling down. This workout plan will get you maximum caloric burn while minimizing the strain on your heart.
This step by step guide will take you through planning a forty minute cardiovascular routine that will help you burn calories, lose fat, and boost your heart health. Once you've got your exercise routine set to workout music playlist or mix CD set up, you won't have to think about the structure of your workout ever again: just relax, exercise, and follow the music!
Warm Up
A good warm-up should include five minutes of gentle stretching to get your muscles warm and your blood moving before you start to seriously raise your heart rate. A full-body stretch at the start of your workout will help you prevent injuries and increase your flexibility.
Let workout music help you time your warm-up: choose five to ten minutes of soothing music that will help you relax mentally and physically so that you can shake off your worries and focus on your fitness goals. If you're stumped for workout music to play during your warm-up, try some soft jazz, or a few songs by Erykah Badu.
Get Moving
Now, it's time to gradually raise your heart rate. By slowly bringing your heart rate up into your target zone, you're easing potential stress on all the muscles in your system. Start out with five minutes of gentle marching in place, then gradually escalate to a run.
Cue yourself to speed up by adding a faster track to your workout music mix. Try starting out with a few light, upbeat tunes by an artist like Annie Lennox or The Talking Heads, then bring yourself up to serious speed with a fast disco track, some Tina Turner, or some Prince.
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