I just came from a good friend’s house.  Her boyfriend is an incredibly talented musician and producer.  While he was playing some of his music, I started hearing the rhythm that’s perfect for my exercise mood.  Do you know the right music to exercise to?

After a while of exercising, everyone discovers their natural exercise rhythm.  This rhythm is the pace at which you rest, and contract on your exercises, or even the tempo you do cardio.  Finding music to exercise with this rhythm will increase the intensity of your workout. 

Music is considered to enhance brain function and coordination of both brain hemispheres.  Theoretically, an increased brain function will improve neurotransmitter effectiveness.  This may cause faster reaction time of nerves and an increase in nerve fibers used.  The more muscle fibers that react to the nerve impulses cause an increase in muscular strength.  This obviously will be a benefit when using weights.

Finding an enjoyable rhythm will also help drain away the mundane bore of cardio exercises.  Hopping on the treadmill and slipping into the beat of your favorite music will make time fly.  Anything to help cardio time go by is a plus.  The best music to exercise with depends on the person. Go out there and find what works for you.

Learn more ways to improve your exercise by taking a look at theNo Non-Sense Muscle Building program.

Travis

A newcomer to the gym will feel a lot of emotions.  Hopefully these emotions will involve excitement and anticipation.  But with human nature, there is a fear and feeling of anxiety when trying something new for the first few times until you get used to what you’re doing.  This happens even when you start exercise.

This anxiety can come from the gym as well.  The fear to workout in the free weight area, the fear of starting a dreaded cardio routine, or even just the fear of working out in front of people are all common anxieties associated within a exercise facility.  Like in all life situations, to accomplish the goals you’re wanting to achieve you have to take fear in like its part of the ride.  Don’t let these emotions make you hesitate to start exercise.

When I talk about fear, I don’t necessarily mean you’re scared to do these things.  Sometimes this is the case, but most of the time the fear is an anxiety to actually do the things needed.  No one likes to hop on a treadmill for an hour.  Like I said before, you have to realize it’s part of the ride. 

Don’t fear what others think.  Don’t fear you’re too weak to lift in front of the strong guys.  Don’t fear being overweight. You’re making more of an attempt to become healthy than the majority of people out there.  Everyone that starts working out has started from the beginning.  No one starts out a fitness model.  Keep working toward your goal and in a short amount of time that fear will be gone.  Start exercise today.

You will see the newcomers that arrive and have the same fear you once did.  I always like to help those guys out as much as possible.  Make people feel comfortable with working out and achieving their goals.

You can learn everything you need to know about exercise and developing muscle by following the No Non-Sense Muscle Building guide.

Travis

It’s monday morning.  You feel great and you’re excited about your workout later.  Once you get to the gym, you lie down on the bench press and get ready to lift your first set.  Everything that has happened up to this point has been spot on for a good workout, but that bar feels like its 300 pounds.  Its the beginning of a bad week for exercise.

When this happens an immediate depression sets in.  You know the workout is going to be dreadful and all your lifts are going to be weak.  Most of us will leave the gym after a couple of failed sets.  And most of us won’t return for the bad week.

These workout days happen to everyone.  Many times, these days are a breaking point in someones workout regimen.  They will begin to workout less and less until they are back to a sedentary lifestyle.  To get the results you want you have to learn how to move past this bad week. 

A bad week of exercise is just part of the road to results.  There are many reasons that can play a part into the bad workout.  It could be anything from stress, how much you’ve been sleeping, the amount of food you’ve taken in or many more.  Here are some things to think about that might help you fight past your bad weeks.

First, you have to remember that everyone has a bad week.  You have to realize that its just a bump in the road when it happens.  It’s part of the battle to get the great results you’re after.  So after that first set that feels like 300 pounds, just sit back and relax.  Don’t get discouraged. 

Finish the full workout.  I know its tough but push yourself through it.  If you are having a hard time finishing your sets for the day, then switch up your rep/set scheme for the day.  Drop your weights and increase your reps. 

You can also try different exercises for the day that hit the same muscles.  It helps to do exercise you really enjoy.  So if I was doing hangcleans, my least favorite exercise, to hit my back for the day, I would do my favorite exercise instead, deadlifts.

So remember, push through those crappy workouts.  The dreaded bad workout will come to us all eventually.  You just have to know they are coming.  To really help get past your bad week, check out No Non-Sense Muscle Building. It will help you learn to develop your ideal body.

Travis

Yesterday, Go Healthy Fitness talked a little about the benefits of trying a boxing workout. Today, I’m going to give a small 15 minute boxing workout that you can add to your current workout for a boost in fat loss and metabolism. You can do this routine 2-3 times a week. Make sure to keep at least 1 day rest in between these intense days. I suggest adding this routine to your cardio days instead of your weight days.

Your going to need a few things before you can do this routine.  You will want some gloves.  These don’t have to be regulation boxing gloves but any padding on your knuckles will help soften each blow.  A punching bag would be recommended for this but you can do the punching exercises against the air. 

Heres the routine:

Warmup (3 minutes)

Jumping Jacks – Begin by performing 3 minutes of jumping jacks.  This will get the blood pumping quickly through the body as well as get a light sweat started.  As your progress gets better, you can switch this for jump rope. 

After the warmup, this routine is 1 continuous circuit.  Rest no more than 30 seconds between sets.  All these exercises equal 1 set.

Circuit 1 (6 minutes) 

Straight punches 50% speed for 30 seconds - Alternate punching left and right hands.  Keep the motions fluent and strong.  Don’t allow your hands to drop for the duration of the exercise.  Hit the bag harder by twisting your body and using your levarage to generate more force.  Each punch should be a good solid hard hit.

Push ups 20 reps – These pushups are to be done as a normal pushup.  Keep good form with a straight back and hands alittle wider than shoulder width.  Complete a full range of motion with your nose touching the ground to full extension.

Sprint Sit Ups 20 reps – Lie flat on your back.  Quickly bring 1 knee up towards your chest as you lift your opposite shoulder and elbow towards the knee.  Repeat this motion with the opposite limbs.  Do these very quick as if to imitate a sprinter taking off the starting line. 

Repeat 3 times

Circuit 2 (6 minutes)

Straight Punches 100% speed 30 seconds – This is the same as the first exercise except, you should be hitting the bag as quick as you possibly can.  Keep a good punching form but your impact shouldn’t be as hard. 

Bench Dips 30 reps- Place your hands on the edge of a bench holding your body over the ground.  Lower yourself down as you would a normal dip.  Your feet can either be on the ground or raised onto another bench or chair. 

Squat Uppercuts 30 seconds – To do this exercise, perform a body weight squat.  As you are in the movement upwards, throw a solid uppercut to the bag.  For each squat rep, you should be alternating hands you’re punching with.  Twist the body and keep the elbow in to maximize force of the punch. 

Repeat 3 times

So, try this nice 15 minute routine out on a few of your workout days and watch the fat come off.  If you still have trouble burning that fat and shaping your body, take a look at Burn the Fat, Feed the Muscle. It has been the leading nutrition ebook for quite sometime and has helped thousands get their dream results.
 

Travis