I don’t like to train in gyms for various reasons -which are irrelevant here.
Though ,I have a quite impressive physique,ample energy and stamina and the most important:a vibrant health.

My little “secrets” are my impeccable nutrition plan and of course my efficient way of training which I am going to describe hereunder.

I prefer to train outdoors and I feel lucky that the greek climatic conditions are so mild.When the weather is not so co-operative I use alternative indoor options.

My beloved training place is the small forest of Sheikh Sou (the forest of Sheikh ) which surrounds Thessaloniki.

Training outdoors is strongly beneficial for many reasons some of which are:

- tons of valuable fresh air

- serenity, relaxation and rest for the eyes and the mind
- the beneficial influence of the sun on our moods
- triggering of precious vitamin D production. Lack of adequate vitamin D can negatively impact us in many ways.
- avoidance of crowded gyms. Ample room to move freely
-possibility to execute amazing workouts as hill sprints and other forms of HIIT,otherwise impossible to be performed.

One more good thing is that the needed equipment is minimalistic.

How to efficiently train outdoors

1. You can perform an immense variety of  body-weight exercises targeting all parts of your body.It is a hybrid way of  training:

-very efficient
-exceptionally functional
-both aerobic and anaerobic
- with a very favorable hormonal and metabolic response

2. You can do many forms of  plyometric training

3. You can delve in HIIT-I am a strong advocate of hill sprints

4. And of course there many types of traditional,conventional cardio.

How to efficiently train at home

1.Staircase climbing has a lot of merits

2.You can do all types of body-weight exercises

3. And of course you can have some stunning weights circuit training sessions with dumbbells or kettle bells.

To your health!

Chris Strogilis

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

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Skip, run, or bike moderately to intensely for 15- 20 minutes to loosen muscle groups and prevent injury. Also good to put you on an exercise high so you enjoy yourself more. This is supposed to be a pleasure, not a pain.

To start you will want to build muscle fibre and strength and do it intensely by doing compound exercises or exercises that include more than one muscle group at a time. This gives you the advantage of training with higher weight or at higher intensities for longer. It also has the added benefit of improving synchronicity, i. E. How the muscle groups work together and thus posture.

Do some research and use your imagination when doing compound exercises and keep in mind to always do something different. Your body is an adaptation. Energy saving machine evolved over millions of years so keep it guessing. Never make any one workout he same. As the saying goes, ‘We evolved as hunters and every hunt was different.’

Now if we keep in mind that the triceps muscle group extends the arm, we know how to train them. Dumbell or bench presses, dips while keeping the arms parallel or dumbell/ barbell shoulder presses are all good examples of compound arm exercises you can do in a gym. At home you can do push ups or triceps dips on two sturdy chairs.

When we keep in mind that the biceps muscle group flexes the arm, we can get an idea of what movements are needed to train them. Doing pull ups, which can be done in a gym or at home if you have a bar or pull downs if you have a machine at home or in the gym are good examples of compound bicep specific arm exercises. One can also do them with palms facing forward or back to add variety.

As you build strength and confidence as well as your general knowledge you can start mixing and matching with isolation arm exercise. These are exercises that concentrate as solely as possible on the targeted muscle group. Dumbell/barbell triceps extensions are good examples for triceps. You can also do the same on the triceps extension machine. Seated or concentrated barbell/dumbell curls are good examples for the biceps. Again there are machines in a gym that simulate the same movements. If you still want to work out at home, invest in some barbells and dumbells.

Check out http://www.armexercises.net for the inside scoop!

Arm exercise
Abs program

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Most People Have Never Attempted a Jump Rope Workout.

When was the last time you jumped rope? For most people the answer would be back in Elementary School or possibly Junior High. It’s actually too bad, because it is a very efficient form of exercise. Most people could easily walk for 15 minutes, but I would bet less than 1 percent of adults could jump rope for 15 minutes straight. Very few people, besides boxers, have ever seriously used the jump rope to achieve top condition.

What Muscle Groups are Worked While Jumping Rope?

Jumping rope will seriously work every muscle in the body. I’m convinced that it will expose your weak links. After your first jump rope workout, you will be sore in many different parts of your body. Honestly, I think my entire body was sore after my first jump rope workout. I was especially sore in my calf muscles as well as my abs. As a side note I will say that jumping rope will help you in your quest to get super-ripped abs. Your core really gets worked hard since you have to use your abs to stabilize your entire body to help you propel your body through the air.

How Jumping Rope Helps Your Body Release Fat Burning Hormones.

HGH is a natural hormone that your body releases to burn body fat. You have probably seen many ads for pills that will help increase your natural levels of HGH. This was really popular about 5 years ago, but you don’t hear too much about HGH anymore. A high level of HGH in your body is the quickest route to burning body fat! Unfortunately, low intensity cardio won’t help your body release HGH. The best way to increase HGH is performing high intensity cardio for 30-60 seconds or so, followed by a minute or two of walking or low intensity cardio. This is called High Intensity Interval Training.

What Type of Jump Rope To Purchase?

I recommend getting a “speed rope”…these run around $15 at most sporting good stores. They are plastic ropes without the beads. You also don’t want to buy the weighted ropes. Get a jump rope that is adjustable. You are going to want to adjust the rope to an optimum level to jump quickly without hitting your head. If it is too long, you won’t be able to jump at a fast rate.

How To Adjust Your Jump Rope to the Correct Height:

• Set your jump rope on the ground
• Stand on the midpoint of the rope (an equal distance between the handles)
• Grab the handles and pull them up to your chest while standing on the rope
• If the top of the handles reach above your collar bone the rope is too long
• If the top of the handles reach your upper abs or lower, the rope is too short
• I like to adjust the rope so the handles hit about 6 inches below my collar bone
• If in doubt, go a bit too long and shorten the rope a bit as you get more experienced

Your First Two Weeks of the Program, Learn the Skill of Jumping Rope

Most beginners “double bounce” in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

A Great 15 Minute Jump Rope Workout that You Can Customize to Your Liking

• Stand in front of a clock or timer of some sort
• Jump Rope for 3 minutes to warm up
• Rest for 30 seconds
• Jump rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Jump Rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Repeat this alternating pattern for 15-20 minutes

Note: For the 60 second sprint, you can do it in running fashion, you can learn how to rotate the rope twice for every one jump, etc. As you get more advanced, you will be able to make the 60 second sprint extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout. Oh yeah…you might need a towel…you should be sweating like crazy!

Hit this Jump Rope Workout Hard and you will begin to see definition over your entire body!

Rusty Moore is a trainer who gives advice to get the lean “Hollywood Physique”.

The “Bulky Bodybuilder Look” is Outdated and Cheesy!

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If you look around the gym, it is easy to spot the people that train with a lot of intensity. Training with maximum intensity will literally force your muscles to grow, it leaves them no choice.

The back leg should be used to push off to the next step, working the glutes and hamstrings. As the forward leg is handling most of the stress as it relates to movement, the backward leg is handling the duties of stabilizing the Hips and Torso against Lateral and Rotational forces. This also makes the Lunge a wonderful exercise for developing static balance as well as reactionary balance.

Execution of the lunge has a lot of similarities to walking, but the movements are more deliberate and conscience. We are going to walk through the process to execute a Forward Lunge. While standing, take an exaggerated step forward. With your forward leg in position, you need to start to sink down to the ground trying to get as close to the floor as your body will allow you. Your upper body should be in a straight upright position and not leaning forward, backward, or either side. Once you start to sink into the movement, be sure allow your back knee flex and the heel of your back leg to come off the ground. If done correctly your back and front legs should look identical to each other and your overall position should resemble an exaggerated step. Press equally through the heel of your front leg and toes of your back leg and return to a standing position to repeat another repetition.

The lunge requires a lot of effort and allows for a less restricted movement than the squat. This results in the ability of the trainee to move in all 3 cardinal planes of movement (sagittal, frontal, transverse). Each variation of the lunges listed below can be done in any of the three planes of motion.

There are a variety of lunges, some of which can be combined (e.g. a dumbbell jump lunge):
* Power lifting Lunge, the bar is held anywhere over the back of the neck.
* In the barbell back lunge, a barbell is held across the upper back.
* In the barbell front lunge, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
* In the overhead lunge, a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.
* In the dumbbell lunge, the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).
* In the dumbbell front squat, rest the weights on the shoulders.
* In the Zercher Lunge, the weight is held in the crook of the elbows against the chest.
* The jump lunge is a plyometric exercise where the trainee jumps off the floor at the top of the lift. The lunge also has a number of commonly specified depths that are very similar to the squat. Refer to the article on Squats for further detail.

When applying Lunge to your training, it is best to start with   body weight if you have no experience or an experienced trainer/coach to help you with weighted variations. Take special care if you have had any low back, knee or ankle injuries when loading and positioning for your lunge. To lessen the risk of injury, be sure proper form and posture is used to protect these joints.

Article Source:http://www.articlesbase.com/fitness-articles/add-lunges-to-your-lower-body-workout-for-great-results-1126580.html

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Here’s a great video that explains why spot reduction is a myth. It also lets you know what you can do to burn the fat off your body.

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