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Archive for November 2009

Workout Of The Day: Kneeling Cable Crunch

By FitnessDude · Comments (0)
Saturday, November 28th, 2009

This is a workout that you will probably have to do at the gym, unless you have a universal gym machine at home.  The Kneeling Cable Crunch looks simple to perform, but there are some bad habits people that people pick up while doing this workout.  It is important to keep correct form while performing the Kneeling Cable Crunch in order to get the benefits of the workout.  But this is a great abs exercise to add to your workout routine if you want to strengthen your abs.

6 Kneeling Cable Crunch Workout Of The Day: Kneeling Cable CrunchFirst:  You are going to want to slide the handle to the top of the pulley system.  This exercise is easiest when the rope is attached, but you also can you the v-bar if the rope is not available.  Beginners will want to start with a lighter weight, until you get the hang of it.

Second:  When you hold the rope, you want to hold it at the top of your head; your wrists should be near your ears.  When you kneel down, you want to be facing toward the weight column.

Third:  Pull down using your abs, your waist area can move, but your hips should not be moving.  You also do not want to use your arms to pull down.  Focus on your core and let your core do all the work.  Flexing your core will help you perform this workout correctly.

Fourth:  After you contract downward, you let the resistance of the cable pull you back up.  A keynote here, you do not have to straighten your back all the way, but you will want to stay in a crunch type position.  Make sure your abs stay contracted through the pull down and the pull up.

Fifth:  Continue to pull down and repeat the workout.  You can do 3 reps of 10, or try doing as many as possible.  Just make sure you are using correct form and moving slowly through the exercise.

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Categories : Workout Of The Day
Tags : 6 pack, 6 pack abs, ab workout, ab workouts, cable exercises, cable kneeling crunch, Cable Workouts, core, core workout, core workouts, gym, gym machine, how to do a kneeling cable crunch, kneeling cable crunch, kneeling crunch, six pack, six pack abs, universal gym, universal gym machine

Happy Thanksgiving!

By FitnessDude · Comments (0)
Thursday, November 26th, 2009

thanksgiving funny Happy Thanksgiving!

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Categories : Nutrition
Tags : Thanksgiving, turkey

Do Resistance Bands Work?

By FitnessDude · Comments (0)
Tuesday, November 24th, 2009

The past few years we have seen a rise in resistance bands, we have seen them in gyms and we have seen athletes use them.  What is the big deal about resistance bands?  Do resistance bands work?  How can you benefit from resistance bands?  The first time I picked up a resistance band I was very skeptical, I thought it was going to break and snap me right in the face.  As I started to use the resistance band I actually started to really enjoy how it worked my upper body and how it felt.  The feeling was very smooth; it was not jerky or uncomfortable.

SportLine BA4125AA 1 lg Do Resistance Bands Work?The principle is the same as free weights.  You lift free weights up and then you let the resistance of gravity bring it back down slowly.  With resistance bands you have resistance through the whole motion, when you lift up on the resistance band and when you release down.  So yes, resistance bands do work, and in some exercises they actually work better than free weights.  But when it comes down to it, it just depends what you like using better, free weights or resistance bands.  There are some benefits to using resistance bands, they are cheap and they are easy to travel with.  Also, there are plenty of different weighted resistance bands to choose from, and they are very easy to store in your house or pack in a suitcase when you travel for business, or go on a vacation.  There are many workouts you can do with resistance bands, especially if you have a door attachment.

I encourage you to give resistance bands a try; you might find that you like them more than using free weights.

My opinion…Bodylastics Resistance Bands are the best bands out there.

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Categories : Bodylastics, Exercise Equipment
Tags : Bodylastics resistance bands, do resistance bands work?, exercise band workout, exercise bands, Exercise Equipment, free weights, home workout, resistance band benefits, resistance bands, resistance bands workout, resistance lifting, workout

3 Easy Ways To Become A Stronger Runner

By FitnessDude · Comments (0)
Monday, November 23rd, 2009

If you run a lot, then you are probably looking for ways to become a stronger runner.  Sometimes it might feel that you are hitting a wall, and for some reason, you have not found a way to bust through that wall.  So how do you overcome that wall, how to you become a stronger runner?  There are three simple steps you can do to help improve your running strength.  You might not become an Olympic runner, but you will definitely see a change in your running ability.

homer running 754097 300x219 3 Easy Ways To Become A Stronger RunnerFirst Step:  Weight Training – I know it sounds kind of funny and weird, but not running and doing some weight training or resistance training can actually improve your running times and strength.  I am not saying that you should not run, by any means!  But adding weight training or resistance training three times a week on top of your running workouts, will definitely help your running strength.  You do not have to be running all the time.

Second Step: Run Up Hills – This is probably one of the best ways to improve your overall strength and endurance as a runner.  Hopefully you live in an area that has hills to run on, but if you don’t, try hitting up a treadmill and elevate the grade to 8 -10%.  If you only have one big hill around your area, then run up and down and try to get as many reps up that hill as possible.  The resistance of hills is so important to your strength, because it works out different muscle fibers.

Third Step: Finish Strong – It is important that you finish strong in your running workout, instead of keeping the same pace and finishing in that same pace, you should try to push yourself at the the end of your workout.  If you are on a treadmill and you have a couple minutes left before the cool down, bump up the speed for those last two minutes.  If you are running outside, try to run harder for that last quarter mile.  Always try to finish strong!

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Categories : Running
Tags : 3 easy steps, finish fast, finish strong, long distance running, resistance train, resistance training, run fast, run strong, run up hill, Running, running faster, running stronger, short distance running, stonger runner, strength training, weight training

Beginning Interval Training

By FitnessDude · Comments (0)
Friday, November 20th, 2009

If you are tired of your workout routine, and if you have hit a workout plateau where you have stopped seeing results.  You need to start interval training.  Interval training will give a whole new dimension to your workout routine, it will bring excitement and will help you bust through that workout plateau.

interval training 300x180 Beginning Interval TrainingInterval training will help you get faster results, and will help you burn calories far after the workout is done with.  Interval training is the answer you have been looking for.  So how do you start your own interval training circuit?  Where do you start a interval training circuit.

You can start an interval training system on a treadmill at the gym, but it is not always the safest choice.  The best place and the safest place to begin a interval training circuit is outside on a field or a park.

Here is an example of an interval training circuit that you can use as a guide.

Warm Up for 5 minutes

After warming up, do about 4 minutes of stretching, focus on hamstrings, quads, calves, hip flexors, and make sure to breath through out the stretching and relax.

Interval Circuit:

Interval 1 – 30-second; 90-second rest period

Interval 2 – 30-second; 90-second rest period

Interval 3 – 30-second; 90-second rest period

Interval 4 – 30-second; 90-second rest period

Interval 5 – 30-second; 90-second rest period

Interval 6 – 30-second; 90-second rest period

Interval 7 – 30-second; 90-second rest period

Interval 8 – 30-second

It might become necessary to only have 60 second rest periods if 90 seconds feels to long.  After the interval circuit is over, make sure to do 2 minutes of cool down and then another 2 minutes of stretching.  The whole workout is just under 30 minutes long.  After doing this interval workout a few times a week, you will start to see some great results.

Comments (0)
Categories : Exercise
Tags : beginning interval training, burn fat fast, how to start interval training, interval circuit, interval training, interval training circuit, interval training session, intervals, muscle, muscle confusion, workout plateau, workout plateaus

The Abs Diet Review

By FitnessDude · Comments (0)
Thursday, November 19th, 2009

This is a continuation on popular diets that I have been doing reviews on; this particular review is focused around “The Abs Diet.”  A man named David Zinczenko put the Abs Diet together; he is the editor in chief of Men’s Health Magazine.  He has been a health guru for many years, helping men all around the world.  This diet book is actually pretty fun to read, David knows how to write and entertain, and so it is pretty easy reading.

If you look on the front of the book, you will see the title, “The Abs Diet,” but you will see a little tag line underneath the title, is says “The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life.”  Let me tell you my opinion, David Zinczenko is trying to sell a book, he has been selling a magazines for many years so he is going to try to catch your eye with popular terms like “the abs diet,” and “six-week plan to flatten your stomach.”  Even though David is trying to sell his product with eye-catching terms, the diet plan should sale itself.

157954998501 sclzzzzzzz  The Abs Diet ReviewI really enjoyed learning about The Abs Diet.  The Abs Diet teaches you how to eat healthy, and it does a good job breaking everything down and making it into an achievable plan.  The nutrition side of it all actually reminds me of the South Beach Diet, but what the South Beach Diet Lacks (a workout plan), The Abs Diet provides.  Not only does The Abs Diet teach the importance of proteins, carbs, and fat, but also it also teaches you the importance of a workout routine, and actually provides you with one.

I feel that the nutrition plan is easy to follow, and even though you might not get six-pack abs like it says in six weeks, this is definitely a workout and nutrition plan that will get you on the right track.  There are some great recipes and a whole section of workouts that focus on your whole core.  The Abs Diet also does a good job in teaching people about the muscles that make up your core. Many people lack the knowledge of muscles that make up their core.

I approve of The Abs Diet.  Follow the nutrition plan, and include the core workouts to your normal workout routine, and you should see some great results.

Comments (0)
Categories : Nutrition, Popular Diets
Tags : abs diet, abs diet review, carbs, David Zinczenko, fats, healthy fats, lower abs, lower back, men's health, Nutrition, nutrition plan, obliques, pop, Popular diet, Popular Diets, protein, sex life, The abs diet, the abs diet review, transverse abs, unheathy fats, upper abs

Bored With Your Exercise Routine?

By FitnessDude · Comments (0)
Wednesday, November 18th, 2009

We have all done it…we decide we want to start a “life changing” workout routine, and then a few weeks into our workout routines we get bored.  I get calls all the time about people struggling with staying motivated in their workouts.  They started off great, they were even enjoying how their body felt after the workouts, but eventually everyone comes to a crossroad with their workout routine.  It is at that moment many people choose to get off the workout path, and give up, and one of the big reasons people choose that path is because they are bored.  People lack desire, and it usually has nothing to do with their abilities to workout, but their lack of determination.  Boredom takes a lot of people out, so how can we overcome that strong feeling of boredom.  Well, here are some tips to help you revive and re-motivate your workout routine.

  1. political pictures boredom today 300x247 Bored With Your Exercise Routine?Find a workout partner – It can sometimes be very difficult to workout alone, working out as a group or with another person will help you express yourself and help you enjoy your workout with friends.  Make sure that you choose people who will motivate you, because some people can actually drag you away from working out, if they are not serious about it.  Plus, your friends might have different ideas about how they workout, which can bring new variety to your workouts.
  2. Push yourself more – Now, it is important that you do this safely.  But sometimes we need that extra push to give us the satisfaction of working out.  Start adding exercises that use your own body resistance, this will build lean muscle mass and it will challenge you to do more and more.
  3. Try new workouts – This might be the most obvious idea, if you are bored with your workout, then try switching it up.  Do workouts that seem fun to you.  I always like seeing what other people are doing; many times when I see people doing a certain workout it looks fun, so I will try it myself.
  4. Don’t fool yourself – Many people think they are going to shed weight like crazy, and get ripped in the first few weeks of working out, but that is just not the case.  Train your mind to think long term, in fact, tell your mind that you are going to be active for the rest of your life.  Get rid of those false perceptions of quick results, a nice and healthy body takes lots of hard work.

There is no guarantee that you will not get bored, but you have to find it in yourself to push on and always be able to learn new things and push yourself to new goals.  Hopefully these tips can help you bust through those boring times.

Comments (0)
Categories : Exercise, How to
Tags : bored, boredom, Desire, Exercise, exercise routine, How to, Motivation, new exercises, New Workouts, Workout Partner, workout routine

Psychological Benefits of Exercise

By FitnessDude · Comments (0)
Tuesday, November 17th, 2009

Okay…so we all know how exercise benefits our physical bodies.  We know that exercise is good for our lungs, heart, and our overall physical health.  There are plenty of studies and evidence what exercise can do for the physical body, but there are few studies that have been done to see what type of effects exercise has on the psychological.  How does exercise affect your anxiety disorders, depression, and other moods?

Most studies that have been performed on how exercise effects the psychological have been mostly done with aerobic exercising (cycling, running, etc.).  But recent studies have been more focused on how non-aerobic exercise (yoga, Pilates, weight training) can help you psychological functioning.

A new study has been determined by the National Institutes of Health, they state: “The majority of studies have found beneficial effects of exercise on psychosocial functioning.  Exercise can help reduce depression and anxiety, as well as give individuals an improved sense of well-being.” 1.  Although there have been few studies, it is amazing to think of all the benefits your body gets when you exercise, both physically and psychologically.

anxiety 300x216 Psychological Benefits of ExerciseExercise can be used as a step in the treatment for some depression and anxiety.  It is still to early to tell if exercise can help people who suffer with a more severe depression.  Always listen to your doctors when dealing with depression, all though exercise can help, do not think it trumps anything your doctor has prescribed to you.

But if you are feeling a little sad, if you are singing the blues, exercise can help to get you out of that crazy funk.  Just exercising 3 times a week can help you physically and psychologically, whether it is aerobic or non-aerobic.

1. Psychological Benefits of Exercise, S. Tziporah Cohen, BA and Alan M. Jacobson, M.D., The Health Professionals Guide to Diabetes and Exercise

Comments (0)
Categories : Exercise, Health, Human Body
Tags : aerobics, anxiety, anxiety disorder, Cycling, depression, Exercise, fitness, Health, heart disease, mental benefits, mood, mood swings, non-aerobics, physical benefits, Pilates, psychosocial, pyschological, pyschological benefits, Running, severe depression, weight lifting, yoga

Push Up Training

By FitnessDude · Comments (0)
Monday, November 16th, 2009

There is no doubt about it; push-ups are great for strength training.  There is a reason why push-ups have always been popular, and it’s because push-ups work.  Even though we know that push-ups have been tried and tested for success, what kind of benefits can you expect from push up training.  And then what push-ups can you do to make sure you get a full upper body workout.

One of my favorite movies growing up was “Major League.”  There was a character in the movie named Willie Mays Hays, played by Wesley Snipes, who had incredible speed, but had a bad habit of popping the ball straight up.  His coaches made him do push-ups for each time he popped the ball up in practice, he became so familiar with doing push ups that he accidentally did the push ups in an actual game after he popped up.  So whether you do push ups as punishment or for a workout routine, there are plenty of great benefits push-ups provide you.  Push-ups are great for your chest, arms, shoulders, back, and even your core.  They help build lean muscle mass, which helps to speed up your metabolism, and not only does lean muscle mass speed up your metabolism, but it also does not bulk you up.  Lean muscle mass helps tone your body, so you do not look like a world-class bodybuilder.  You do not even need to leave your home to get a toned body.

push ups main Full 300x210 Push Up TrainingThe other great thing about push-ups, are that there is plenty of ways to perform them.  There is the standard push up, wide push up, diamond push up, military push up, reverse push up, and shoulder push-ups.  All of these push ups can be used to give you the ultimate upper body workout.  Pick about three different push ups and start doing them tell you can do them anymore, then after a couple weeks start switching in some new push ups.  You can get creative; do inclined push-ups; declined push-ups, or push-ups on an exercise ball.  There is a whole open world of push-ups.  If you have wrist issues then look into getting some push up stands, not only will they help your wrists, push-ups stands also help with a deeper range.

If you have any questions about push-ups, go ahead and ask me!  Just click on the “ask the fitness dude a question” button, located at the bottom of the web page.  Fill out the form and submit.

Comments (0)
Categories : Home Workouts
Tags : core workout, decline push ups, diamond push ups, incline push ups, lean muscle, lean muscle mass, military push ups, push up, push up training, push up workout, push ups, standard push ups, upper body training, upper body workout, wide push ups

Workout Of The Day: Burpees

By FitnessDude · Comments (0)
Friday, November 13th, 2009

So today’s workout is called Burpees, besides it having a funny name, it is actually a great exercise to add to your workout routine.

burpees 300x199 Workout Of The Day: BurpeesMake sure you have some space, and that everything is clear around you.  How to perform a burpee:  With your feet together squat down into a crouch position so you are balancing on the balls of your feet.  Put your hands on the floor shoulder width apart and in front of your feet.  Move your weight to your hands and jump back to a push-up position.  Then pop your feet back into the crouching position, stand up and repeat.  If you want, you can add a jump with you arms straight up in the air instead of just standing up.

If you are a beginner, just try to do 8-10 reps with out stopping.  Once you start getting the hang of it and start to get in better shape, add more reps. Burpees are a great body resistant workout that will get your heart pumping.  Make sure that you keep good form to maximize the workout and prevent injury.  If you start getting sloppy, then you know it is time to stop.

Burpees are a great exercise to do in your very own home or at the gym.  Burpees are a full-body workout that will challenge you and ad diversity toy our workout routine.

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Categories : Home Workouts, Workout Of The Day
Tags : benefit of burpees, burpee, burpee exercise, burpee form, burpee reps, burpee workout, burpees, proper burpee, workout diversity, Workout Of The Day
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