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

Article Source:http://www.articlesbase.com/fitness-articles/no-gymno-problemsome-outstanding-workout-routines-1656511.html

Popularity: 81% [?]

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

Popularity: 48% [?]

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.

Popularity: 38% [?]

It is not unusual for people to get the wrong impression when they hear the term Pilates exercises and think of ballet style poses and women in leotards. This misunderstanding is compounded when advised that the methods are not just for women. It is easily forgotten that Pilates techniques were created by a man initially for men only. If is was successful for them, is it not something that a man should consider as part of their fitness regime?

Whilst men and women should undertake regular exercise, men have different skeletal structures than women which include smaller pelvises and narrower hips. It is generally the case that men are hampered by a smaller range of motion due to these physical attributes which can result in being more susceptible to muscle strains and back pain. By undertaking regular sessions, Pilates techniques can improve the body’s posture and balance, including stability and flexibility. As the body’s muscle core is built up, the man will soon benefit from greater strength and endurance which will assist not just in everyday activities but also when playing sport.

Pilates for men can be adopted irrespective of the age of the man. What a young fit man is looking to improve upon will be different to someone of older age who uses Pilates as a means to regain what time has started to take away. As an example, a young man may have worked out at the gym for a period of time and developed an impressive muscle form yet he has found that whilst he has gained strength and endurance, he feels the problem of a lack of flexibility is preventing him from attaining greater success in a certain sport. Pilates will undoubtedly offer a solution to this and, in addition, will build the strength of the body’s muscle core ensuring that the standing posture is correct and when physical strength is required, it is being channelled correctly.

In complete contrast, an older man may want to try and regain some degree of the flexibility and strength of his younger years. Exercises which include stretching will increase both flexibility and mobility which will of course strengthen the core muscles, ensuring a better posture and reducing the chances of the back being susceptible to pain. The older man may also have lost weight and wishes to now take action to loose the excess fat that is still around their midriff. Pilates will again offer a solution using gentle forms of exercise to tone the stomach and abdominal muscles to eliminate the last evidence of the former belly.

Unfortunately there is still the prevailing misconception that Pilates for men is just not right. Yet with the benefits that it offers for men of all ages by adopting exercises that are not vigorous and energy sapping, more men will see the advantages and take action to learn through easy step by step instruction to gain the benefits that have been too long the preserve of women only.

Popularity: 43% [?]

There is often misunderstanding when Pilates and weight loss are heard in the same sentence as many people believe that they only have to undertake a few Pilates sessions and they will see their weight plummet, yet continue with the lifestyle of eating the same things and avoiding exercise that creates the bulk in the first place. Yes, Pilates can play a very important part in weight loss but not exactly in the simple way a lot of people think.

There are an abundance of weight loss programs available today that incorporate some form of exercise routine and this is where Pilates, though only being one facet of the whole programme, can play a very significant role in attaining the goals that are set.

Through the use of Pilates exercises, the person will gain so much more than just expending lots of energy with the sole goal of losing weight. The exercises will have the positive effect of toning the muscles which shall result in a better shaping of the body form. There is no need to worry about developing large bulging muscles as this will not happen. The specific exercises will strengthen the body’s core muscles which will in turn shape the body, creating a leaner and longer look. Yes that is correct, the person will actually appear taller and through re-establishing and maintaining correct posture will also carry themselves better.

Whilst undertaking Pilates, you will burn calories which, of course, is one of the key goals. The benefit is as the body’s core muscles are strengthened, the person’s energy levels will increase as will their stamina. In effect, the exercises form part of the reconditioning of the body from the out of shape, unfit person to establishing the body form that is the ultimate goal.

Another reason that Pilates should be used in any weight loss program is to benefit from the process in which by undertaking specific exercises, the belly fat that remains after weight loss can be reduced, if not eliminated. The muscles located within the stomach and abdominal area have the potential to be toned once again which should, in time, rectify the loose spare tyre that can remain after a period of weight loss. By consistently undertaking these specific exercises, those that have succeeded in attaining major weight loss should be able to return to some normal body form.

The caveat to this is as with all exercise programs directed at weight loss, the successful key is that of consistency. Quite simply, if it is undertaken in a half hearted manner, it will not succeed. Whether Pilates exercises are undertaken in a class environment, which can be expensive, or at home by way of a Pilates dvd which is more cost efficient and convenient to those starting out, the person has to be diligent in not only maintaining the programme, but also understanding how and where Pilates for weight loss fits in to it.

Article Source:http://www.articlesbase.com/fitness-articles/the-secrets-of-pilates-weight-loss-1226507.html

Popularity: 33% [?]