Rachel Saunders asked:


Being one of the largest muscles in the body, the inner thighs or quadriceps, is a very prominent part of the body. It affects the physical look and can cause frustration for those who have larger, disproportioned thighs.

But fret not, this article will give you the perfect work out routine to shape up those thighs, firming and slimming them to get your body ready for the beach, a vacation or a simple stroll down the park.

First and foremost, know what you want. Do you want thin thighs or do want to merely tone them? Your work out routine should keep these goals in mind as different exercises produce different results.

For slimming, couple this routine with a lot of cardio training like running or cycling. For toning, add strength training with more reps and medium weights. Also, consult with your trainer and physician before undergoing any work out routine.

It also helps to get enlightened about some concepts: one cannot exercise the thigh alone, in order to achieve discernable results, this guide to thin thighs has to be coupled with a total body, preferably aerobic, training regimen and a sensible diet. This guide recommends three sets of 12 repetitions for beginners, increasing in weight and repetitions as advised by your trainer.

Here are the four  best exercises to get the shapely, thin and attractive thighs that you have always wanted:

Squats: This classic guarantees that you develop strength and work the entirely of the thigh muscles. Simply get a barbell with the appropriate weight, normally half of what you bench press, and place it along the length of your shoulder, supporting it with your hands. Bend your knees as low as you can while maintaining a straight back. Squats work because they put the strain on your entire thigh, effectively training the specific area.

Leg Press: Gauge the weight you train with carefully. A regular person should be able to leg press at least half of his or her body weight.  Leg presses offer a relaxed position, supporting the back while on an inclined position. This is safe and offers maximum toning.

Leg Extension: Standard bench presses have leg extension and curl attached to them. Simply sit on the edge of the bench with your back on the barbell support and place the weight you prefer on the machine. Secure the weight with your foot and raise your legs to a vertical position. This exercise works the front of the thighs, toning them. As with any machine or weighted exercise, get maximum results by doing this slowly, maximizing the burn on your thighs.

Leg Curls: With the same machine, lie flat on your stomach and secure the weight with the back of your leg. “Curl” your leg inward but not all the way down. A 45-degree angle is recommended.  Leg curls are the opposite of Leg extensions, working the back of the thigh area.

This work out routine, done religiously and correctly, tone, tuck and thin your thighs to cat-call worthy shape.



Dan

Chris Keith, CPT asked:


The first step in taking control of your body fat is understanding how it works. Here are some simple guidelines on how your body can overcome its fat intake and burn fat faster.

When you deprive your body of essential calories, it responds by slowing down your metabolism to conserve fuel. That means that it is important to never skip meals. Eat four to five small meals spaced evenly throughout the day.

* Aerobic activities boost fat burning – for up to an hour after we stop them. By keeping aerobic exercises a frequent part of your daily routing, you can keep your fat burning engine running constantly!

* 20% of the calories we burn in a day are by processing the nutrients we consume.

* Muscle cells burn calories faster than fat cells. The more muscles you have, the more calories you will burn.

* Body composition would be a better indicator than body weight, since muscle tissue is heavier than fat tissue. By replacing fat with muscle, we change the composition and shape of our body.

The key is to eat the right types of fat – both polyunsaturated and monounsaturated fats – and not to eat more fat than your body really needs. It is commonly recommended that both men and women get no less than 15% of calories from fat which would be about 25 to 30 grams for a 1,500 to 1,800 calorie-a-day eating plan.

If you do have more fat than necessary, how can you burn it? Make a few uncomplicated changes to your lifestyle, and you’re on your way:

* Eat breakfast! Start by making the all-important decision to eat breakfast. Eating breakfast revs up your metabolism.

* Eat smaller, more frequent meals throughout the day. It’s less fattening, as long as you monitor the total calorie intake and your energy level remains steady throughout the day.

* Get moving! Work in your garden, do chair push-ups, dance, walk your dog, anything to get the muscles working. A vigorous, functional workout which keeps your heart-rate going at fat-burning levels is an excellent choice.

* Add more muscle. This is the fastest way to tone the body because the more muscle you have, the quicker you burn fat. The best way to shape up is to incorporate strength and toning exercise with aerobic exercises. Arm yourself with these tips and win your battle against fat.

For more information on fat burning, exercise and other fitness tips, ask Chris Keith, San Diego’s finest personal trainer at BOOTCAMP 619.



Danielle

Jhona asked:


So we’re still on a cruise, on our way to some enchanted land. It’s a great weather today, and the air is warm, and so are everyone’s smiles. Here’s more of what you can expect in a ship cruise.

Meals

You won’t go hungry while cruising. All meals are included from morning to night. Most cruises have 24-hour buffet areas where you can eat any time of day or night. Sit-down gourmet dinners include your choice of appetizers, salads, main course, and desserts.

One of the most popular meals is the ships’ midnight buffet. You’ll find pizza parties and finger foods. At most of the bars the children may be treated to ice cream parties. If children have a birthday while on cruise, parties can be arranged and, of course, all the children enjoy the party entertainment. And…if you are still hungry some ships offer 24-hour room service.

In addition to this, there is a Captain’s Cocktail Party, where you have the opportunity to meet and talk to the Captain and his immediate crew. Another highlight of any cruise is being invited to the Captain’s table for dinner. Sometimes this can be for especially invited VIP’s. However, there are times when individual passengers are invited throughout the cruise.

Fitness Centres

If you think you’re going to miss out on your everyday gym sessions while on a ship, then you’ll be pleased to know that cruise ships offer ‘state-of-the-art’ fitness centres for the health-conscious traveller. Gyms include various fitness machines, stationary bikes, treadmills, stair steppers, weights and of course, classes; aerobics, Yoga, and Pilates classes.

Not all classes offered are free, but there are many others from which you can choose. Personal trainers are available and have to be hired on board, for a fee. Remember that all of the classes fill up very quickly so book in a soon as you get on board.

Entertainment

You might ask, ‘…what kind of entertainment can I expect…’ The answer is, well, endless, but for starters, cruise ships include cabaret, that feature elaborate Vegas-style shows, singers, and comedians.

Additionally you will find cinemas that show current movies. There are numerous bar lounges with dance music (yes, complete with dance floor), karaoke bars to sing the night away, and piano bars. There are plentiful deck and pool parties and even dance parties arranged for young teens. In addition, don’t forget the Casinos, which feature high-stakes poker tournaments, (of course your gambling money is not included), so make sure that you budget well for this type of distraction.

Beverages

Most drinks are not included unless they are being served with breakfast, lunch, buffet, or dinner. These included drinks are usually limited to soft drinks, juice, coffee, and tea. Water is always available, though you may have to pay for ‘bottled’ water.

Additional Beverages

Alcoholic beverages are not included in your cruise rate. Furthermore, soft drinks, wine, cocktails, specialty coffees, and bottled water are not included. You may find that your cruise line may have options to buy ‘packages’ for unlimited wine, alcohol, soft drinks and bottled water. Take advantage of this if your beverage consumption is high.

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Marian

Troy Pearsall asked:


Most neophytes don’t know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie’s make and give a simple antidote to the problem of developing strength and size as a bodybuilder.

You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved

I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let’s start this discussion with how to choose the correct weight.

What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.

Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.

Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps

Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can’t see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense

The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week’s time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.

In no way do I advocate the High Intensity Training (HIT) methods that you’ll find in all over the internet. I don’t deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let’s move on to what will work.

Some important things to understand about this routine

1. Workouts are never longer than 1 hour! Never!

2. Dips are done with no weight, except "bench dips" if you have a partner

3. "Max" represents the most you can do correctly (never do forced reps)

4. Unless I specify dumbbells, use only barbell

5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries

6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.

7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"

8. Barbell curls are done in smoothly never jerky or fast.

9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.

10. Leg curls should be contracted until heel touches you ****.

11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.

12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)

13. Stretch only after you have completed the workout and only for the muscles worked that day.

Workout 1 Monday

Dips 4 set of 8-12 reps Bench press 4 set of 8-12 reps Dumbbell Shoulder Press 4 set of 8-12 reps Shoulder Shrugs 4 set of 8-12 reps

Workout 2 Tuesday

Pull Ups 4sets of 6-8 Reps Lat pull downs 4 sets of 8-12 reps Seated Rows 4 sets of 8-12 reps Seated Calf Raises 4 sets of 15-25 reps

Workout 3 Thursday (after one day rest)

Hack Squats 4 sets of 15-25 reps Leg Press 4sets of 15-25 reps Leg Curls 4 sets of 8-12 reps Standing Calf Raises 4 sets of 15-25 reps

Workout 4 Friday

Barbell Curls 3 sets of 8-12 reps Dumbbell Curls 3 sets of 8-12 reps Bench Dips 4 sets of 8-12 Reps Close Grip Bench Press 4 sets of 8-12 reps



Warren

vishal asked:


Swimming is fun, and getting into the water can be refreshing. What more if one exercises while doing it – wading in the water. That wouldn’t seem like working out at all and simply just having a great time, right? That’s how it can be with water aerobics. This form of aerobic exercise is becoming quite more popular. What’s more, it is low impact, so one need not take it hard when exercising. There are many reasons why one can enjoy water aerobics. For one thing, it can be an efficient way of working out. For those who have had an injury and want to get in shape without too much strain, then water aerobics can be the answer.

And even for people who are simply out of shape and are tired of traditional exercises, water aerobics would be the perfect choice. Aqua aerobics is quite easy and simple to do. Even if one doesn’t know how to swim, such an exercise is ideal for shedding off pounds. To get the best out of it, one can seek the aid of a guide or instructor. No need to go for heavy and bulky equipments for working out. It’s a fun, fast and easy way to burn calories with water aerobics. Many people have become fond of this form of exercise.

Famous people and celebrities, doctors and even ordinary people – they have found an engaging means to get in shape and remain in shape. This form of aerobic workout can work for a lot of people. Kids and the elderly, teens and adults, they can have fun and fitness benefits with it. What’s fun with this physical activity is that it doesn’t feel like working out. It’s just actually so much fun. It would also be helpful for many conditions as well such as multiple sclerosis, backaches and back spasms, arthritis, those for cardiac patients and with tissue injuries, and yes, those suffering from obesity.

One can have their muscle tone increased and their flexibility will be boosted. For those who are interested in aqua exercises, it’s best that they seek out an instructor. It’s fun doing it in groups. Furthermore, a doctor’s advice is to be sought to determine whether one is in condition for such an exercise. And when the doctor permits, one can then be off for an exciting way to lose weight. They would become fit, and toned at that, and not to mention healthy. Their respiratory and circulatory functioning would be boosted and that’s fitness inside and out. And one more thing, they’d feel great, too.

This owing to the emotional and mental effects of aerobic activity. Aerobic activities are one of the best forms of workouts for health and fitness. Such activities are ideal when one wants to boost overall health and well-being. No doubt, physical activity is essential for most people, and it should be inherent to one’s daily routine. Therefore a person’s regular physical activity should be that which they like most, where their liking and even passion is. That way, being fit and healthy is not so much of a task nor something heavy to do. One may well find their enjoyment and pleasure in aqua exercises.



Roger

Christopher Thorpe asked:


Physical fitness is a very big part of today’s society. Not just for those directly involved in the sports industry but also for the common person. With information rife about deadly infections and bodily diseases becoming the main killers amongst us, many have opted for a healthier lifestyle with physical fitness topping the poll of being healthy.

What actually is being fit? It is the ability of the body to endure pain or not feel pain or discomfort whenever it is engaged in physical activities. There is actually five main areas in which fitness can be measured. They are :

- The ability to do some kind of physical activity that requires aerobic endurance. This helps to show how your heart is reacting and if it is, indeed, reacting well to supplying enough oxygen during the activity. Physical activities that measure this well are running, kayaking and an aerobics workout.

- Another form of fitness test is weight lifting to test muscular ability. The idea is to lift a specific weight for an amount of time. This is then repeated so that it becomes less challenging. More weight or repetitions of lifting is then added to the test until target has been achieved.

- Fitness is also assessed by muscle strength. Observe the heaviest weight that can be carried by specific body parts such as arms or leg.

- The flexibility of your limbs and elasticity of your muscles. The measurement of how supple you are generally is another measurement of your physical fitness. Along with the ability to hoist yourself up on your arms, your fitness is also judged by how easily you move from one position to another.

- The total body mass index as in the proportion of fat in your body. This is measure according to formula and is not reflected in how your look or how much you weigh. Factors that are taken into account are your height, weight and age and within certain proportions, may or may not be acceptable.

It is not possible to judge a person’s physical fitness level purely by appearance. While a muscular person is more likely to be physically fit, he or she may very well just be bulky with mass but have a low fitness level. You are considered physically fit if you can satisfactorily pass all 5 levels of measurement as mentioned above.

For most athletes, heightening physical fitness and performance is a professional aim. And one of the most common ways of hastening this achievement is through sports supplements.

Multivitamins are the type of supplements that will boost the immune system. It will make you less likely to be taken ill as well as get better in no time if you do fell ill. Other benefit of it is that it helps build muscle mass to help improve stamina sn strength.

Sports supplements can be either nature-based as in the form of herbs, minerals and plants, or synthetic. The former has always been considered safer than the latter as they are plant-based. However, as these are limited in their benefits, the combination of natural and synthetically produced supplements is the result.

Exercise is the one thing that is constant when one speaks of physical fitness and achieving physical perfection. And whether or not it is a strenuous run on the treadmill or a yoga class, it is important to have the proper sports apparel. As with anything in the sports industry, however, attire that was created solely to provide comfort and support during exercise has become a fashion statement.

Apparels don during sports or any physical activities are meant to provide support for the body therefore, it is important that one wear a good one so that the body will be able to perform at its best without distraction. Track pants or suit, leggings, tank tops, shorts, running shoes or trainers, and for women, a good sports bra will have their own functionalities such as the sports bra will provide help prevent the ******* from being hurt or traumatized during physical activities. The track suit will help maintain body heat during warm up so that the body does not release heat all too quickly. You also will need a good pair of running shoes if you intend to jog because it will help protect your calves and ankle for the said activity.

All of your attire during exercise should be made of natural materials to allow your skin to breathe and perspire. A lack of good sports apparel may result in bodily injury and discomfort, which may be a demotivating factor for you to get physically fit.



Jeremy

Remy LeBeau asked:


Thousands are lured into the health and well-being cause by the sheer availability of stylish fitness outfits, only to be forced to carry their garb in boring sports bags that scream gym. They can’t help it, as fashionable duffel bags can be pricey. Health buffs, after all, support everything that’s “free”: Meat-free, sugar-free, cost-free.

Cater to this market’s need by handing out promotional items with real staying power: promotional bags that are very functional yet very appealing. With such elements, the gym enthusiast wouldn’t recognize your logo on the promotional bags as an obtrusive marketing tool but rather as the brand itself.

If you are looking the the ultimate gym bag, here are some important things to consider when deciding what specific products to buy for your target market. Here are some things to consider: 1) Are you targeting gender centric gym users? 2) Are targeting a certain age group? 3) Do you think people will use your promotional bags in the long run?

Take note that promotional bags for health, fitness and sports gurus are specialized giveaways. Custom Promotional Bags have just the selection. Sort through our inventory with these tabs in mind:

Made to fit

* Optimize. Rigorous sports, aerobics and dance require various accessories from jocks and artists. Such activities call for cross-trainer fitness bags with multiple pockets. This feature and the streamlined constructions of many of our promotional bags help compact weight, preventing the possibility of users feeling sorry they had brought a rather hefty bag.

* Direct promotional bags toward the new-agers. Yoga and pilates call for products that are stress-free. Their bags should have thin but durable materials that are pliable enough to “hug” mats or towels. Further, your promotional bags should have adjustable straps to accommodate different athletic builts-buffed or otherwise.

* Some promotional sports bags may have to be used in places where they’re not really welcome. For people that will have to attend functions after gym, bags that resemble large office holdalls are available. The answer lies in versatile leather and solid-colored fabric. The best corporate gifts and promotional items are ready for the spotlight anytime, anywhere.]

Read more on this helpful Self-help guide to the ultimate gym bag on the second part of this article.



Herbert

David Urmann asked:


Fitness is a growing concern for one and all. And beyond doubt, all of us certainly know the importance of keeping fit, and a good fitness center helps us do just that.

Out of the several ways to keep yourself fit, a well-equipped fitness center can be your best bet to keep up with the pace of today’s stressful life. That is why, most of us are more interested in joining a gym or such center to take care of our exercising regime.

There are several reasons why it is suitable for most of us. First of all, a well-equipped center offers the best exercising equipments that are precisely meant for keeping your body fit. Apart from that, there is always a possibility of looking back to the fitness trainer, which most of the centers have, to form the schedule and guidance on the best way to exercise.

Other than this, it offers several other facilities for healthy living which include state-of-the-art equipment, swimming pools, basketball courts and daycare centers. All this factors make it your best ally in maintaining the fitness levels and move toward a healthier future.

With the growing concern for exercise and fitness, there are a large number of such centers in the United States. These vary greatly in size and the facilities they provide. This makes the process of selecting one even more difficult. While considering one you have to be aware of a lots of factors that can help you to make the proper choice. We present you with some important advice on choosing the best center around you.

First of all, look for the one that has different exercise opportunities available at one place. Consider facilities such as swimming, aerobics, racquetball, and biking workouts. Apart from that also look for quality exercising equipments. Also compare the facilities and membership fee with other centers around you. This will help you get a better picture of what you will get for your money.

Personal training is an important factor to consider in the selection process. If a personal trainer is available, also check if you are charged additional for it or are there introductory sessions included in your initial payment of the membership fee. Also check for future session charges.

If your center offers discounts on upfront payments of the yearly membership fee, then it an option worth considering. Otherwise you can always look forward to monthly payment options. Some of the fitness centers also charge a processing fee on your membership renewal so just read between the lines so that you don’t have to pay extra for the same facilities.

Take a walk to inspect the fitness center yourself. Check for cleanliness as it is going to have a major impact on your sessions in the center. Inspecting the center gives you first hand information and will make you a decision about the whole thing.



Louis

Bob Shanty asked:


Exercise bikes are one of the most popular home fitness machines on the market. These bikes give you an effective workout and promote a healthy lifestyle. You will have fun, enhance your fitness routine and burn calories with exercise bikes. They are also referred to as stationary bicycles, indoor bikes or studio cycles. They work your legs, lungs and heart while limiting the impact on your knees and leg joints. Exercise bikes are available in several different designs. Due to the cost involved, you will most likely purchase only one exercise bike for several years to come so read the following buying guide and make an informed decision.

What are the factors to keep in mind when buying an exercise bike?

Smart shopping is required when buying home fitness equipment because it is normally a long-term investment. Check whether the bike offers a comfortable seat and a well-balanced flywheel. Also make sure that you can vary your workouts with adjustable resistance options. The exercise bike should have a sturdy frame and a wide range of seat heights. Finally, check whether the bike comes with a good warranty and free repair services.

What are the different kinds of exercise bikes available?

There are three different types of stationary exercise bikes: upright bikes, recumbent bikes and dual action bikes.

Upright Bikes:

Upright exercise bikes are similar to traditional bicycles. These bikes have tiny saddles where you sit with your back unsupported and pedal. Upright bikes occupy very little space. They give you a good lower body and cardiovascular workout. You can even stand up and pedal with an upright bike.

Recumbent Bikes:

Recumbent bikes have a laid-back seating style. The chair-like or bucket seat allows you to lean back for a more comfortable ride. This seating arrangement is good for people with back problems, as it provides lower back support. The pedals are located toward the front of the bike, making the seated position similar to the one that you adopt while driving. These bikes work your hamstrings and gluteals. They also promote efficient blood flow throughout the body. Some recumbent bikes have a recline feature that allows you to adjust the angle of your seat accordingly. They are ideal for overweight persons. If you are not a bike enthusiast, recumbent bikes should be your choice.

Dual Action Bikes:

Dual action or elliptical bikes have movable bars as arm handles. You can increase the overall aerobic intensity of your workout by moving your arms and legs at the same time. Dual action bikes are ideal for those looking to tone both their upper and lower body.

What kind of resistance do you need?

Exercise bikes use friction-based, electro-magnetic or air-resistance mechanisms. The kind of resistance you can choose depends on your budget. Bikes with friction-based resistance, like a caliper or fabric brand brake, are low-priced, but they offer only limited programming. Bikes with air resistance use a fan to produce resistance. The fan also provides a cooling effect. These bikes last longer, as they are free from friction which causes wear and tear. Air resistance bikes are very rare. However, the Schwinn Airdyne is the most popular model of this kind.

Bikes that use electro-magnetic resistance are smoother. These models are usually more expensive, but they provide quieter operation. You can benefit from their pre-set programs and heart rate monitors as well. Try to select a bike with automatic resistance settings, as it will be safer to use.

Do bikes require power to operate?

Most bikes are self-driven and do not need mains power to operate. You can use an exercise bike for about six hours a day. These models last longest if only one or two persons use the same machine. If more than two people use the same bike, it is advisable to purchase a model that requires mains power to drive them.

How much space do these bikes occupy?

Exercise bikes are usually small and occupy minimal space. You can opt for fold-away bikes that can be stored in racks when not in use.

Do you want to monitor your workout?

Most exercise bikes provide information on speed, distance traveled and length of your workout. Do you want to know the total calories you burnt, the program mode or the resistance level? Some advanced models give you all this information along with your pulse and heart rate. Pre-programmed workouts and information storage are offered by sophisticated exercise bikes only.



Tim