Six of the Worst Workout Habits

Some of the most common exercise routines could be turning your gym sessions into wasted time. Here's how to make every minute count.
By Sarah Kliff Newsweek Web Exclusive

Simply going to the gym doesn't guarantee you'll have a great workout. Reading a magazine on the treadmill, skipping breakfast before aerobics class, and ditching the weight room altogether are all things people often do that diminish the value of their visit. Here are six of the worst exercise habits many personal trainers say they see every day-and the best ways to avoid wasting time at the gym:

It's Not a Library: If you're concentrating on an article in Cosmo, it probably means that you're not focusing enough on your workout. Amie Hoff, a fitness consultant with New York Sports Clubs, says that reading can be one of the worst things to do while exercising. "If you're going to be there to work out, you have to focus on pushing your body," she says. If you do need a distraction to make it through, Hoff suggests watching television with earphones instead, since it tends to take up a little less attention.

Don't Sweat It: While getting drenched in sweat may feel like a more intense workout, shedding a few pounds of water weight is anything but healthy. "One of the things that continues to amaze me after 30 or 40 years is that people still try to sweat fat off," says Mark Occhipinti, president of the American Fitness Practitioners and Associates. "They exercise in a hot environment, thinking that they're losing fat or weight, but all they're doing is dehydrating themselves." And serious sweat can come with serious risks-the dehydration can lead to cramping and injuries. Your water intake-making sure that you have a bottle of water on hand at all times-is much more important than your water output.

Just Resist: Simply riding a stationary bike or running on a treadmill means missing out on the benefits of resistance training, which can have an even more significant impact on weight loss than a lap around the track. "You might burn 100 calories walking a mile but in the same 20 minutes with a weight machine you may burn 300-400 calories," says Occhipinti. Resistance training will also strengthen the muscles necessary for every day activity, like climbing stairs or reaching for groceries, and keep muscles in shape for old age.

Weigh In: Scared that a round of weight lifting will cause you to look like Mr. Universe? Fear no more-it's a common misconception that heavy weight lifting or resistance training will cause females to bulk up. "That doesn't happen unless you're doing growth hormones," says Occhipinti. "You're not going to become a feared freak of nature if you add some weights."

Take a Bite: Exercising on an empty stomach is like driving on an empty tank. Your body needs energy to work with. A healthy snack, such as oatmeal and a banana, can digest during the drive to the gym and provide the extra boost you need. This is especially important in the morning. Because your body has been fasting overnight, you need to give it fuel to get moving.

Speak Up: Trying to look like a know-it-all will win you few workout points. For those new to the gym, one of the worst habits can be scanning the room, attempting to copy those around you. Most gyms have trainers on the floor and Hoff suggests taking advantage of them. "Don't abuse it, but if you're really questioning whether it's proper form, then go ahead and ask," she says.
"You really want to prevent injuries." The same goes when you're new to a fitness class-let the instructor know about any injuries or concerns. Your body will thank you.

Gym Sins

Fitness club managers dish about their members' most obnoxious habits.
By Tina Peng Newsweek Web Exclusive


It was perhaps the most extreme case of gym rage—ever. While taking a Manhattan spin class last August, Christopher Carter became so annoyed by the unrelenting grunts and shouts of a fellow spinner that he tipped the other guy right off his bike and into a wall. The grunter was hospitalized for two weeks after the incident. Carter was acquitted of assault charges on June 2. Hopefully, the acquittal won't inspire a rash of altercations, as other exercisers decide that they too have had it with obnoxious gym behavior. Because any gym rat can tell you, grunting isn't the most irritating thing people do in fitness clubs. From making lunch in the sauna to sporting unsavory yoga attire, club managers report that some of their patrons are clueless when it comes to gym etiquette, or general decency. Here are nine of the most outrageous fitness club offenses.

1. The Sauna Stovetop A manager at a New York Sports Club was walking through the women's locker room a few years ago when she smelled cheese. Puzzled, she opened the door to the sauna, where a woman had placed bread and cheese on the hot rocks to make a postworkout grilled cheese sandwich. "Not only was it a health code violation, it was not really respectful to the other people in the sauna," says NYSC PR director Linda Hufcut. "She said, 'I do this all the time.' That was, obviously, the last time she ever did it.'"

2. Nude Fitness? A couple of visitors to a Gold's Gym in Paramus, N.J., decided to get naked and weigh themselves before they started working out. The two men didn't seem daunted by the fact that the scale was outside the locker room. They hung out by the scale, in full view of the other, clothed patrons, until a manager asked them to put some clothes on. They told Mike Epstein, the gym's owner, that they did that sort of thing all the time at their home gym. Perhaps they meant "home gym" as in the one in their basement.


3. Creative Blow-Drying A man in a California Crunch gym decided that the best way to dry out his sweaty shoes was to stick a hair dryer in each of them while he took his after-workout shower. He was shocked when managers asked him to cease and desist. "He said, 'I didn't even realize I shouldn't be doing this'," says Keith Worts, chief operating officer of Crunch, a national fitness chain.

4. Downward Dog? At another Crunch location a man had a habit of taking a yoga class while wearing shorts without underwear. He was more than happy to correct his faux pas as soon as managers made him aware that other members were uncomfortable with the view they were getting.

5. Work Out, Sleep In Some people get a little too relaxed at the gym. Gold's Gym managers have reported finding customers who fell asleep in the tanning facility and didn't wake up until the gym was closed, as well as customers who fell asleep on the bench press in between sets.


6. Killer Karaoke It's common and profoundly annoying: gymgoers get carried away listening to their music players. Before they know it they've treated everyone in the room to an off-key rendition of "...Baby One More Time." "I call it karaoke gone bad, because there is no background music and they're singing at the top of their lungs," says Harry Reo, a regional vice president for 24 Hour Fitness.

7. Talking (Too Much of) the Talk Fed up with people gabbing on their cell phones as they used the elliptical, many gyms have banned cell phones around workout equipment and designated areas for patrons to make calls. Still, people forget. "There's nothing worse than running on the treadmill and having someone next to you conducting an extremely loud conversation," says Hufcut, who's seen some people use walkie-talkies while on the treadmill.

8. Sweat Sins It seems basic, but enough people forget to wipe down their equipment after using it that this was one of the four deadly gym sins included on an informational video NYSC taped a few years ago. During the segment a careless gymgoer didn't dry off his machine; when he stood up, the entire machine was covered in dripping goo.


9. Scrimmage to Scuffle It's only logical that testosterone can run high at the gym, and sometimes managers need to break up altercations on the basketball court, says Nancy Pattee Francini, co-founder and president of the Sports Club/LA, which has 10 locations around the country. "Those guys, when they're playing basketball, can get into fights," she says. "They're not terrible fights—we're a high-end club."

These are, of course, the worst offenses, not the norm. Obnoxious behavior can usually be curbed with a little etiquette education, say gym owners. "Most of the time it's really an awareness issue with members," says Worts of Crunch. "We have to remind them that they're in a shared public space." Nonetheless, it might not be a bad idea to look over the list and make sure you're not committing any gym sins.

How to Optimize Your Workout So You Fall Asleep Fast

By Phil Tsang

Have you heard the regular exercise will help you fall asleep? There's no question that regular exercise is good for you, and maintaining your health in general does help you sleep well at night. But in order for exercise to have the maximum beneficial effect on your sleep, it's important to do the right exercises at the right time.

First of all, exercise is good for you. It improves your heart health and helps your blood pressure to stay in the optimum range. Exercising also helps you combat stress. It's great for easing muscle tension and improving your mood. Exercise can also play a role in helping you to sleep soundly at night. However, when it comes to making you sleep better, some exercises and some exercise schedules are preferable to others.

If you want to exercise to improve your sleep, then it's best to do it at certain times of the day. Exercising right before bedtime actually makes sleep more difficult. That's because physical activity tends to stimulate your body. It also raises your body temperature. This is an important point, because falling body temperature helps you fall asleep.

Exercising in the morning is especially good for improving your mood during the day. If you combine morning exercise with exposure to light, you can look forward to an energetic and positive day. But the best time to exercise if you want to sleep better is in the late afternoon or early evening. That's because exercise at this time of the day raises your body temperature early enough to allow it to fall back to normal levels before bedtime. In fact, your falling temperature will help you feel sleepy.

The type of exercise you do also makes a difference. Strength training, yoga and stretching are all good exercises for your health. But the best exercise for sleep is cardio. Perform vigorous cardiovascular exercises three to four times a week, at least 20 minutes at a time. As with any exercise program, you should start slowly and check with your doctor if you have any health issues.

Regular exercise is definitely an activity that will benefit your body. But if you specifically want your workout to help you fall asleep, then you need to schedule time in the late afternoon for cardiovascular exercises.

Fall Asleep with ease every night with this highly effective Sleep Program. Sign up for our free newsletter at http://www.howtobeatinsomnia.com/fall_asleep.html

Article Source: http://EzineArticles.com/?expert=Phil_Tsang

7 Adrenaline-Boosting Workouts

Boost your strength and endurance with these fast-paced workouts from Men's Health experts
By the Editors of Men's Health

1. 3-Mile Challenge

Boost your strength and endurance with this fast-paced workout from Craig Ballantyne, C.S.C.S.

How it works: Crank out as many pushups as you can. Then, resting a minute between exercises, do one set each of chinups and dips, completing your maximum number of repetitions for each exercise. Now go for a 3-mile run. Record the number of reps you were able to perform and your run time. Retest yourself each month.

2. Hoops Fat Blaster

Sculpt your body on the court, says Alan Stein, C.S.C.S.

1. Sit at one baseline and hold a basketball in front of your chest. Stand up and sit down without letting your arms, hands, or the ball touch the floor. Repeat 10 times, then sprint to the other baseline.

2. Assume a pushup position, but with one hand on the ball. Perform a pushup, then roll the ball to the other hand and repeat. That's 1 rep. Aim for 10, and then sprint back to the other baseline.

3. Hold the top of a pushup on the ball for 1 minute. Rest 30 seconds. Repeat the entire sequence 4 to 6 times.

3. Muscle Express

Use your bicycle as a barbell to build your upper body. Pedal hard for 2 minutes in a high gear.
Then hop off the bike, flip it, and grab it by the frame. From this position, you can train your back, arms, and shoulders, using the bike as resistance. For example, perform 10 reps of single-arm bent-over rows, arm curls, or front raises. Then ride for another 2 minutes. Continue this pattern of lifting and riding until you've completed each exercise 3 to 5 times.

4. High-Speed Rope Circuit

Alternate between jumping rope and doing strength exercises to build a leaner body.

1. Skip rope 20 seconds.
2. Do 8 walking lunges forward, then turn around and lunge back to the starting position.
3. Skip rope 20 seconds.
4. Do as many pushups as you can (to failure).
5. Skip rope 20 seconds.
6. Do pullups to failure.

That's one round. Complete 4 to 6 rounds, adding 10 seconds to your rope-skipping time each round.

5. Rock-Hard Abs

This 3-day-a-week plan is fast yet brutal, says trainer Juan Carlos Santana, C.S.C.S.

Lie faceup on the floor with your arms and legs straight, in an X. Lift your arms and legs 8 inches off the floor, toes pointed out. This is the starting position.

1. With your right arm, reach up toward the ceiling, then lower to the starting position. Repeat with your left arm. Do 5 reps.

2. Raise your left leg above your hip and reach toward the ceiling with your foot, then lower back down. Repeat with your right leg. Do 5 reps.

3. Do 1 and 2 simultaneously with opposite limbs. Perform 5 reps.

6. High-Power Muscle

Add air to classic body-weight exercises for an athletic challenge, says Nate Green, a certified personal trainer.

Alternate between two movements, such as squats and pushups, but make them explosive by pushing yourself up with enough force so your feet and hands leave the floor on squats and pushups, respectively. Do 10 reps of each move and rest 10 seconds. Then do 9 reps of each exercise and rest 10 seconds. Continue with this pattern down to 1 rep. Repeat the sequence up to 5 times.

7. Leaner in 5

Perform this lower-body strength workout before you pound the pavement. Transition from one exercise to the next without resting.

1. Do 24 body-weight squats.
2. Perform 24 body-weight lunges, alternating legs.
3. Complete 24 jump lunges, alternating legs.
4. Do 24 jump squats.
5. Hold a plank for 2 minutes.

Rest for 5 minutes before running sprints.

Source: MSN

The Reshape Your Body Workout

These moves will beat any problem area.
By Chris Freytag, Prevention

Our "Reshape Your Body Workout" works by tailoring exercise recommendations to your specific problem areas. Every detail—from the number of sets and reps to how fast you should walk — is calibrated for maximum results.

The key plan components are:

Resistance training: Our workout contains the 16 foundation exercises you need. Each of the five specific plans pulls from these moves.

Cardio: Many women love to walk (outdoors or on a treadmill), but you can also swim, bike, or use an elliptical trainer. What's most important is to maintain the proper intensity. Do one or more of the following three cardio workouts for optimum results:

Power 20 to 30 minutes. Warm up for 5 minutes. Increase intensity for 10 to 20 minutes, working at 65 to 75% of max heart rate (MHR) or 6 to 7 on a scale of 1 to 10.* Cool down for 5 minutes.

Interval 30 to 40 minutes. Warm up for 5 minutes. Increase intensity for 1 to 2 minutes, working at 75 to 80% of MHR, or 8 on a 1-to-10 scale. Slow down for 1 to 2 minutes, working at 60 to 65% of MHR, or 5 on a 1-to-10 scale. Alternate hard and easy bouts for 20 to 30 minutes.
Cool down for 5 minutes.
Steady 45 to 60 minutes. Warm up for 5 minutes. Increase intensity to 60 to 65% of MHR, or 5 on 1-to-10 scale and maintain for 35 to 50 minutes. Cool down for 5 minutes.

* The women in this program measured exercise intensity using heart rate monitors. (For recommended brands, go to www.prevention.com/links.) Maximum heart rate was calculated using 220 minus their age. No heart rate monitor? Assess intensity on a scale of 1 to 10, with 1 being watching TV and 10 being a full-out sprint.

The Exercises

• D = Drop 20+ pounds
• M = Midlife slim down
• F = Firm up
• T = Trim hips & thighs
• B = Flatter belly

Equipment checklist

• Here's what you need to get started:
• Resistance bands (light and medium)
• Exercise ball
• One set of dumbbells (5-10 pounds)
• One 6" step (boosters optional)

Lower body

Lunge
D, F, B

Stand in split stance with band underneath right foot and heel of left foot off floor. Hold handles at shoulder height, palms forward. Bend both knees and lower hips toward floor until right thigh is parallel to floor. Keep abs tight and right knee directly above ankle. Press into right foot and rise back to start.

Step-up
D, M, F

Holding a dumbbell in each hand, stand with left foot fully on step. Press into left foot, contract left buttock, and pull body up so right foot is off floor. Bend left knee and slowly lower until right toes lightly touch floor, then rise back up. Do a full set, then switch legs.

Squat & lift
M, T

Stand with feet slightly wider than hip-width apart and band under both feet. Hold handles at shoulder height. Keeping abs tight, bend knees and hips and sit back as though lowering into a chair. Don't let knees jut out past toes. Press into right foot and lift and lower left leg out to side as you stand back up and return to start. Repeat, alternating legs.

Hamstring roll-in
M, F, B

Lie on back with arms at sides, heels resting on ball, and hips lifted off floor. With abs tight, bend knees and roll ball in toward glutes. Roll back out to start.

Upper body

Plank curl
F, T, B

Holding a dumbbell in each hand, support torso on ball with legs extended behind you and arms draped over ball, palms up. Press elbows into ball and bend elbows, lifting weights toward shoulders. Lower back to start. If this is too difficult, bend knees and rest them on floor.

Chest press
F, T

Holding a dumbbell in each hand, support head, neck, and shoulders on ball so torso and thighs are parallel to floor and knees are directly above feet. Bend elbows out to sides so dumbbells are a few inches above chest. Push weights straight up toward ceiling. Don't lock elbows. Slowly lower to start.

Overhead triceps press
F, T

Stand with left foot slightly behind right foot. Place one end of band under left foot and grasp other handle with left hand. Bend left arm so elbow is by ear and hand is behind head. Without moving upper arm, extend left arm up until it's straight. Slowly lower to start. Perform a full set, then switch arms and legs.

Seated row
D, M, F, T, B

Sit on ball with legs slightly bent, band looped around feet, and arms extended and holding handles. Keeping shoulders down and relaxed, bend elbows and pull arms back, squeezing back muscles together as if cracking an egg between shoulder blades. Slowly return to start.

Arm arc
F, T

Stand with feet together and arms at sides, holding a dumbbell in each hand. Keeping elbows slightly bent, raise arms out to sides, palms down. At about shoulder height, bend elbows 90 degrees so forearms are vertical and palms face forward. Then press dumbbells straight up overhead. Slowly reverse back to start.

Ball push-up
D, M, B

Kneel in front of ball with arms extended, hands on ball. Walk knees back until body is nearly in a straight line from head to knees. Bend elbows and lower chest toward ball. Push back to start. If this is too difficult, place ball against a wall.

Core

Hundred on ball
M, F, T, B

Lie on back with arms at sides, palms down, and heels resting on ball. Lift head, shoulders, upper back, and arms off floor. Take 5 short, consecutive inhales followed by 5 short, consecutive exhales. Pump arms up and down about an inch with each inhalation and exhalation. Repeat 10 times for a total of 100 breaths, taking a break in between if needed.

Ball obliques
D, M, F, T, B

Lie faceup with knees bent and aligned over hips, calves parallel to floor. Hold ball in both hands, arms extended. Extend right leg as you curl head and shoulder blades off floor and twist to lower ball to outside of left leg. Then extend left leg, pull right knee back toward chest, and twist to bring ball to outside of right knee. Continue this "bicycle" move, alternating side to side without lowering shoulders, until you do a full set.

Abdominal pull-in
M, B

Assume push-up position on ball, with hands on floor beneath shoulders and shins resting on ball. As you exhale, contract abs, lift hips, and pull knees and ball in toward chest, keeping head, neck, and arms steady. Inhale and slowly roll ball out to start.

Full-body roll-up
D, M, F, T, B

Lie on back with legs fully extended and arms stretched overhead. Inhale and lift arms toward ceiling. Exhale slightly, tuck chin to chest, pull navel to spine, and curl forward to touch toes (or as far as comfortable). Keep arms next to head as you roll up. Inhale and roll down one vertebra at a time.

Body roll-out
T, B

Kneeling with ball in front of you, place palms together and rest hands on ball. Inhale and slowly roll ball away from you until forearms rest on ball and body forms a diagonal line from head to knees, without arching or sagging. Exhale and pull navel to spine to roll ball back in. If this is too difficult, keep hips in the air so body forms a tabletop instead of a diagonal plank.

Twisting roll-back
B

Sit tall with legs bent, heels on floor, band looped around feet, and hands together, each holding a handle. Inhale, then exhale and roll back 45 degrees, pulling in abs and rounding spine. As you lower, twist to right and open arms out to sides. Inhale, rotate back to center, and roll back to start. Perform a full set, then switch sides.

You can get even more of fitness expert Chris Freytag's exclusive workouts at preventionfitness.com, where you'll find all of the Prevention Fitness Systems DVDs.

Key

D = Drop 20+ pounds workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
M = Midlife slim down workout; Do 3 sets of 12-15 reps of each, unless otherwise indicated.
F = Firm up workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
T = Trim hips & thighs workout; Do 3 sets of 8-10 reps of each, unless otherwise indicated.
B = Flatter belly workout; Do 3 sets of 10-12 reps of each, unless otherwise indicated.

Source: MSN

Provided by Prevention

The Stationary Recumbent Exercise Bike Gives The Best Aerobic Workout

By Robin OBrien

The stationary recumbent exercise bike is becoming more and more popular as real people are discovering its comfort and cardiovascular benefits. Upright bikes can give you a sore bottom, painful wrists and lower back; treadmills are high-impact, causing painful joints; and you can fall off an elliptical trainer. If you want safe, comfortable and low-impact, go recumbent.

Uprights have been around for years but it's only recently that the stationary recumbent exercise bike has become popular. This is surprising as it's been known for years that road models are more comfortable and faster; in 1938, a Frenchman, called Francis Faure, became the first cyclist to exceed 30 miles in one hour - a record that stood until 1984 when the record was finally beaten using an upright with special aerodynamic disc wheels in the thin air of Mexico City.

So, why haven't we seen the recumbent exercise bike until recently? The answer is probably complacency and because the industry was obsessed with the bike instead of the user.
Thankfully, things are changing as now more emphasis in placed on the benefits of the cyclist rather than the bike.

And recumbents aren't just a passing fad; they're here to stay. The real benefits enjoyed by real people will see to that. Fact: most people who use a stationary exercise bike aren't the well-toned, young athletes we see in the ads but real people who are getting on in years, or have never exercised before, or who are over weight, or have physical limitations. Cycling in a reclined position while seated in a chair is more beneficial for most people.

When cycling on a recumbent you don't get saddle sore. Even the best seats on the best upright get to be uncomfortable after a little while. Also, as head and feet are more in-line it helps to keep blood pressure low, ensuring a safer overall workout. You can also good bye to sore or numb wrist and fingers like you do on an upright. It is more comfortable for those who suffer from lower back pains as the back of the chair provides support.

The recumbent stationary exercise bike is also more ergonomic than its upright counterpart. It's been found that people who use a recumbent get a gentler, longer workout, which is the best form of cardiovascular exercise for the majority of people.

A recumbent bike is one of the safest pieces of gym kit to use; you can slip and fall off a treadmill; you can loose your balance and fall on an elliptical trainer; you can even fall off an upright bike, but your chances of falling out of a chair in a reclined position are minimal.

One last point: a recumbent works the gluteal muscles (buttocks) more than an upright, so by using one regularly you'll get that perfect pert butt.

If you are thinking of buying a piece of exercise equipment and aren't sure which offers the best in terms of comfort, safety and cardiovascular workout, then get yourself a recumbent stationary exercise bike. You won't be sorry you did.

Follow the links for a stationary exercise bike like the ProForm exercise bike, the Lifecycle exercise bike and many more.

Article Source: http://EzineArticles.com/?expert=Robin_OBrien

Total Body Workouts Are Better Fat Burners

By Craig Ballantyne

Total body fat burning workouts beat cardio every day of the week. If you want to sculpt your body weith fat burning exercise sessions, burn fat with total body workouts.

Cardio (a.k.a. aerobic exercise) is no longer the King of Exercise. Research now shows that you can burn fat, improve your heart health, increase your quality of life, and reduce your risk of disability with resistance training.

Sure, you can get some benefits by using machines at your local health club. But total-body "functional" exercises (like squats, push-ups, and bodyweight rows) are even better. And resistance training doesn't mean barbell bench pressing with heavy weights. You can use dumbbell free weights or a variety of creative bodyweight exercises at home.

An extra benefit of bodyweight or free-weight exercises is that they give you the ability to complete a total-body workout in less time. For example, if you do a bodyweight or dumbbell squat, you will replace the need for the leg extension and leg curl machines in a health club.
Push-ups or dumbbell chest presses replace the chest fly and triceps extension machines. And chin-ups replace the need for machine-aided pulldowns and biceps curls.

In three or four "functional" moves, you can complete a total-body workout. Do each exercise two to three times for 8 to 12 repetitions per set. Rest one minute between sets. You can do your exercises in a circuit (all exercises done back to back without rest) or in supersets (two exercises done back to back without rest) to cut even more time from your workout. Aim for three total-body strength-training workouts per week.

Total body workouts are where its at.

Commercial Gym Example:

• Squat
• Seated Row
• Bench press or DB Chest Press
• DB Split Squat

That's a thorough workout, and you'll be sweating up a storm and your heart rate will be up - but that only matters for people that are addicted to the sweat and increased heart rate of cardio. What really matters is the turbulence put on the muscle and the increased metabolism and muscle growth that happens outside of the gym

Do the work in the gym, and burn the fat during recovery,
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked total body fat burning workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. The TT fat burning workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat burning help you lose fat without any equipment at all.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

A Boxing Workout Program Could Get You In The Shape Of Your Life!

By Douglas La Londe

To be successful at boxing you first must prepare your mind. The oftentimes talked about "Heart" of a great fighter first begins with his belief in himself, and this belief helps him to have the "Heart" to succeed.

With the true "Heart" of a champ, you will discipline yourself to be a winner. You will not give up when the going gets tough. Instead YOU will become tougher, and keep on going. Remember, "every champion has become the champ against all odds". So MIND PREPERATION must be part of Your Boxing Workout Program from the very beginning.

Day one, and every single day after, you must tell yourself that You are going to be, and in fact are becoming the greatest middleweight, or heavyweight, or lightweight, (whatever) that's ever been! Begin now to train your mind to become a great fighter. And remember DISCIPLINE in all aspects of your life is your KEY. Without it, you can't hope to be a GREAT fighter. Making the above statement SINCERELY to yourself everyday is a MUST DO part of Your Boxing Workout Program.

You will need a gym. It should be a boxing gym. If you can't find a real boxing gym, or someplace very similar, you will need to "create" for yourself a training camp. This is very important to your program. The "place" that you do your boxer's workout must make you FEEL like a boxer. If you cannot find a real boxing gym, or you cannot "make it" to a real boxing gym then bring the gym to you. There are things you will need. These things will cost a little money, (not an awful lot), and, if you purchase quality boxing gear it will last a long time. A Boxing Workout Program is NOT and SHOULD NOT be expensive.

A garage, or even a place in your basement will be your first choice for your training "camp". Whichever place you choose you will need to be able to hang a heavy bag. This punching bag is necessary to develop powerful punches, stamina, and strength. It is also required to practice accurate and smooth combination punching. This can NOT be overlooked. You MUST have a heavy bag to train. However, until you are able to buy, beg, or steal, a suitable heavy bag, there are still many things you can do to begin Your Boxing Workout Program.

You will also need a Speed Bag and Speed Bag Platform. A quality set of these can be had for less than about a hundred dollars, and they will last Indefinitely. Your reflexes, coordination, and hand to eye timing will increase dramatically, as well as gaining strength in your shoulders.

A Jump rope will be your next investment, and they too are inexpensive and will last a real long time if you take care of it. One size does NOT fit ALL. Be careful that you purchase one that is the right size for you. You will become discouraged fast if you are trying to jump rope with a rope that is too big or too small. Learning to jump rope, and using this exercise in your boxing workout program will help to train your heart, (cardiovascular system), and legs, and teach timing, so you will be light on your feet, and always feel "centered", and balanced.

You will also need running shoes. Quality running shoes will provide your feet and ankles support. You will need this support as you do your roadwork every other day in your training.
Roadwork will train your heart and body and mind to "go the distance". Road work will train your cardio system and give you the stamina you need to stay strong during your workouts and sparring rounds.

A good book, written by a knowledgeable trainer, or writer who has researched the subject, should also be on your list. This book should explain how you use the "gear" I've mentioned above. It should explain the "basics" of boxing - How and when to throw the various punches you will be practicing - How to hold your hands and move on your feet - And how to work through the various drills in Your Boxing Workout Program.

With commitment, and practice, and of course a sensible diet you will begin to look and feel like a boxer. Oh yeah, I forgot to mention the mirror you will need to watch yourself as you practice the jab, and cross, and uppercut, and hook, and various other moves typical of a boxer. This is very important, and must not be overlooked!

You can be fit, lose weight, and get in the best shape of your life following the tried and true, (tested for over a hundred years!), Boxing Workout Program!

Doug LaLonde writes about boxing and boxing legends. Doug is happy to be breathing in and out at; http://boxingworkoutprogram.com/

The Best Ab Workout: Hip Hop Abs

By Brett Maynard

When I first saw the info commercial for Hip Hop Abs it was late at night and I was eating a bag of microwave pop corn. It was around early springtime and I had been going on a not so healthy food binge and was starting to get annoyed by my eating habits and non physical lifestyle.

So when I saw the advertisement for Hip Hop Abs it made me somewhat excited because it was something that looked fun. You get to learn how to dance and grove, and all without doing a single sit-up or crunch. However, I was also skeptical because I've always tried many ways to get rid of my belly flab that I've had ever since I was around 12, but nothing ever seemed to really work, so I thought I would give it a try. I placed an order online and it got it within about two weeks.

The package came with three DVDs, a tape measure, a eating guide, and a guide that shows you the best ways to follow the program week by week. Two DVDs that they give you each have different programs that target certain areas of your mid section differently, and the last one is a five minute workout for on the run.

Before I even put on a single piece of workout attire I put the first DVD in and just watched most of it. There is a section on the first DVD that shows you how to 'tilt, tuck, and tighten' that is the basic movement to learning how to get a grove while giving your abs a core workout. After mimicking Shawn T. ( the instructor ) for a couple of times, it actually felt it working and was super easy.

So I ended up getting my running shoes on and moved my couch over a little so I would have some room for the workout. I also made sure I was alone for the time being, not knowing how I would look in the world of dance for the first time.

I'll be honest with you. The first time I did it, it felt really foreign and weird to me. I never went clubbing or dancing before this and I knew it showed. However, the next time I did it, I focused more on my 'own grove and style' like it says to do, and I found that it got more effective and easy. Plus, with Shawn T's entertaining advise guiding you along the way it becomes more and more engaging and fun.

After the first week I could tell that my stomach was shrinking a lot. By the first month and a half I lost about three inches, and that's a lot for me because my metabolism is so slow. I remember years before I would run miles and do hundreds of crunches in the months of the summer just to lose an inch or more, but it hardly ever would dramatically change the appearance of my stomach.

Hip hop Abs is an 'absolute engagement' program that combines an excellent cardiovascular workout with high impact muscle for effective targeting, and sculpting for the abs, hips, buns, and thighs.

Growing up as a very chubby kid when I was younger, I just thought it would always be with me and it would never change. That's why I was extremely excited when I was seeing results within the first month of this program.

I think the best thing about Hip Hop Abs is that you can do it for a while, get off of it and your weight will not come back. You can start up from where you left off and, as long as you don't go and pig out everyday, you will keep the weight off while having fun.

Brett M. is a student interested in humanities, media arts, writing, and film. He struggled with weight problems when he was younger.

You can visit Brett's page on Hip Hop Abs here.www.healthgenxyz.blogspot.com