EXPLOSIVE Leg Workout!

Try this routine for a really intense leg workout.

The routine is quite advanced but offers strength training and cardio training at the same time. Leg exercises are never easy, but they are a great way to learn how to push through your pain barrier and make big gains.

If the routine is too hard cut down the number of reps and use the video as a short term achievable goal. Try the routine twice a week (Monday - Friday) and build up the resistance until you can keep up with Mike.

Source Video

Get Motivated, Stay Motivated

Five or six days every week, Sue Wolcott, 41, hits the treadmill in her basement.

It's a habit that started after she named her exercise machine Ripley. "It's as in 'Believe it or not, I'm working out,'" says Sue, a teacher in Grand Island, New York. "I would never skip out on meeting a friend, so I decided to treat my treadmill like a person." It's become, ahem, a running joke in her set; one pal now refers to her own treadmill as Dusty. "It's just us being silly, but when I'm asked if I've seen Ripley, I really love answering yes," Sue says.

Despite what you may think, the trick to exercising regularly isn't finding your inner enforcer. Rather, "it's getting creative and tapping your natural motivations," says Kelly McGonigal, PhD, a health psychologist and fitness instructor at Stanford. 

We asked women who work up a sweat almost every day for their stick-with-it solutions. 

1. Don't Put Away Your Gear.

From the moment she rises, Kristina Monét Cox, 26, has exercise on the brain. That's because the first things she sees are her sneakers and workout clothes. "I've got them next to the bed in plain sight," says Kristina, the CEO of a communications firm in Houston. "I've also got dumbbells right where I can see them in the bathroom, and a balance ball, a yoga mat, and a jump rope strategically placed throughout the house." Forgetting to exercise is never her problem.

Why it works: Visual cues are a wake-up call to your brain. "We all have competing priorities like work, family, chores. Sometimes we need a reminder to keep exercise at the forefront," McGonigal says.

2. Turn Your Commute Into A Workout.

On days that Monica Vazquez, 27, a master trainer for New York Sports Clubs in New York City, can't do her usual run, she stuffs her essentials -- keys, cash, credit card, phone and ID -- into a fanny pack and jogs home from work instead. "Running is a great workout, but it's also great transportation," she says. "Sometimes I get home even earlier than I normally do taking the subway."

Why it works: Running, walking, or biking somewhere you have to go anyway makes exercise feel time-efficient. "And you don't have to carve out another part of your day for it," says Michelle Fortier, PhD, professor of health sciences at the University of Ottawa. "It's an effective strategy for people who are busy from morning to night."

Source Article

Booty Shaking Waist Workout

This is a quality cardio workout that only takes 10 minutes, that anyone can try!  If you've not exercised for a while make sure you consult a doctor before starting, then set realistic goals and start slowly. Remember to plan your exercise sessions, record your results and eat healthy regular meals.  Give this workout a try at home and let us know your thoughts.....












Source Video

Exercise and Fitness Weight Loss Routines That Work

High intensity interval training is one of the best exercise routines for rapid and sustainable weight loss. However, in order to make the training meaningful, you should keep the following important points in mind:

• Your entire workout should last for around 30 to 40 minutes. In fact, the intensity of the workout should be such that you won't feel like doing any other exercise during the day. If you find interval training difficult, you can start with longer but easier cardiovascular routines such as walking 3 miles.
• The hard part of your workout should last between 40 and 60 seconds and the easy part of your workout should last between 60 and 90 seconds. Remember to make sure that the hard parts are really hard. Make sure that the easy parts are really easy to give your body time to rest and recover.
• Do these workouts for only three or four days a week otherwise your body could easily become stressed or tired. If you can do them twice every day, you will speed up the process of weight loss.

Why interval training works in burning calories quickly is because of the following important factors:

• It allows you to burn more calories in a shorter period of time. A workout that involves interval training and lasts for 10 to 30 minutes through four times a week is superior to a cardiovascular workout (such as walking) for 30 to 60 minutes. If you want to continue with a cardiovascular workout, you could burn more calories by alternating intervals of walking and running.
• Because your metabolism is elevated for a considerable period of time after you've finished working out, the body continues to burn calories and this effect is known as "after burn".
• If you have stubborn pockets of fat that refuse to vanish after normal exercise, interval training is the best method of getting rid of these fat pockets. Interval training also helps when you reach a plateau in your exercise regime and are unable to increase the level to continue to lose fat.

All the above points will definitely help to achieve fat loss, meaningful targeted training is the only approach if you are serious about loosing body fat.  The benefits of loosing body fat are obvious to everyone, your whole life will be affected. Not only will you look and feel better your health and life expectancy will be significantly improved. 

Remember, train for no longer than 30 to 40 minutes and make sure that the hard sections of the routine last around 1 minute.  During that minute interval you must work to your maximum to gain real benefit, recovery or rest periods should be light.  

This type of training is difficult and hard to maintain, so real personal discipline is required, but if you stick with it and perform the intervals correctly there is no better way to lose unwanted body fat. 

Source Article

Source Video