Workout Motivation Music 2015

Workout Motivation Music 2015, Workout Songs To Help You Get Bigger, Stronger, and Faster in Health & Sports.

          

It is no secret that Workout Motivation Music has an uncanny ability to motivate us. The right Motivation Music can make an otherwise dull workout become our finest hour. And now there is scientific evidence to support it, as well as entire businesses dedicated to helping you produce customized rkout Motivation Music.

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Stay motivated to exercise

Here are some effective tips to help you stay on track and motivated to keep up your exercise goals when the buzz of the your new year’s resolution is wearing off.

Staying motivated is essential for your exercise goals, and there are simple changes you can make to keep moving forwards. Stuck for ideas? We've got a few to get you started.

1. Find a workout buddy

Exercising with a friend who has similar goals to you can be more fun and motivating for the both of you. Working out together will help push you both in the right direction to reach your shared goals.

2. Create your own workout playlist

Whether it's on iTunes, Spotify or another music programme, creating the perfect playlist will give you the motivation to get up and get moving while listening to it. Listening to the right upbeat music while working out has also been suggested to increase the length of your workout!

3. New workout gear

You don’t have to spend loads of money, but treating yourself to some new workout kit is an exciting prospect and will spur you on to get them on as soon as possible and to have yourself a confident workout! Plus, you'll look good doing it.

4. Change it up

We all need change and variety to keep ourselves motivated, so whether it's taking on a new workout class, joining a sports group or a change of scenery when outdoor exercising, do something different and new that you will thank yourself for later.

5. Reward yourself

Find something you'd like to work towards so you can strive to achieve just that, such as fitting into a pair of jeans you've bought yourself. Maybe even treating yourself to something new each month to enjoy and reward yourself for your exercise.

source:http://www.womensfitness.co.uk/fitness/1249/5-ways-to-stay-motivated-to-exercise

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Esy Abs Workout

That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the Sports Illustrated Swimsuit Edition. Let's face it: We've all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there's a more important reason their ridiculous midsections should inspire you to work your own.

"Your overall strength stems from your core," says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. "It's the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you'll be in the weight room, on a run, or in cycling class." So giving your waistline a little extra attention can actually help speed your total-body results.

This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits.

1Reverse Wood Chop

Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee (a). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (b). Pause, then return to start. That's one rep. Do five, then switch sides.  Quick Tip: Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.

2Reverse Lunge Rotate

Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That's one rep. Do five, then switch sides.

3Folding Chair

Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up (a). Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral (b). Pause, then return to start. That's one rep. Do 10.

4Ruler Reach

Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh (a). Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot (b). Pause, then slowly roll down. That's one rep. Do five, then switch sides.

source:
http://www.womenshealthmag.com/fitness/15-minute-hot-abs-workout

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legs and butt workout

Feel confident in your shorts this summer by toning your lower half in our week 2 of our summer body blitz workout series

1. Squats

Stand with your feet shoulder-width apart, brace your abs and keep your back almost vertical. Wiggle your toes so your weight transfers to your heels and keep your gaze on the horizon. Squat down slowly by bending your knees. Go as low as possible without knee pain. Slowly rise back to the start. Repeat without resting at the top.

Targets: Legs and buttocks 

Sets and reps: 3 sets of 15

2. Skipping

 Skipping is easy cardio that you can do anywhere. It's good for coordination, agility and toning the calves. Make sure you rotate the rope with your wrists and not your whole arm, land as lightly as possible by doing small jumps and try to keep your pace up. Try two-foot simultaneous skipping and alternate-feet skipping for variety. 

Targets: Calves and cardiovascular

 Sets and reps: 3 sets of 50 to 100

3. Step-ups 

Place your left foot on a knee-high bench or chair. Push down through your left heel and stand up on the bench. Without stopping, continue to move the right thigh forward until the knee is hip height and at a right angle (in a running style). Balance for a moment before slowly lowering your right foot to the ground, touching lightly with your toes and springing back up for your next rep. Maintain your posture throughout. Do all the reps on one leg, then switch.

 Targets: Legs, buttocks and calves

  Sets and Reps: 3 sets of 20 each leg

4. Lunges

 Stand with feet shoulder-width apart and take a long stride forward. Raise your back heel off the ground. Keep your torso upright and drop your back knee down, keeping your weight through your front heel. Raise and repeat without stopping at the top. 

Targets: Buttocks and legs 

Sets and reps: 3 sets of 15 each leg

5. Cranes 

Stand on one leg, hands behind your back. With the legs almost straight, bend forward at the hips and lower the torso to horizontal. The airborne leg extends up and back.

 Targets: Butt, leg, lower back 

 Sets and reps: 3 sets of 10 each leg

From:http://www.bodyandsoul.com.au/fitness/workouts/the+best+legs+and+butt+workout+,6805

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Take Your Workout to the Next Level

Everything I do with my clients is based on progression. Everyone is assessed when they come in and each program is designed based on how their body moves and their level of fitness. Each exercise is prepping them for the next level, the next challenge.

Going to the next level can be scary, without someone to guide you. Sometimes you’re not sure when you’re ready. I know I was stuck in a “beginner” mindset for many years into may journey (perhaps it even lingered right up to the Inferno Challenge. But being challenged is a necessary part of the growth process.

Without challenge:

• You get bored.
• You lose focus.
• Your workouts start to seem like a chore.
• You stop seeing results.

Without challenge the dreaded plateau is more likely to present itself. The human machine is so smart. If given the same stimulus (exercise) it learns over time to do it with less and less energy, making it less and less effective. This doesn’t mean every workout needs to be completely different, but it does mean you need keep pushing yourself out of your comfort zone on a fairly regular basis.

This doesn’t mean to just lift heavier and heavier weights. It’s about more than that. It’s about taking on new skills, new goals or new ways of approaching fitness. I’ve been thinking about taking it to the next level myself and here are some things I am pondering (and perhaps you could too):

• Running has never been easy for me. It took years to do my first 5K. I don’t necessarily see myself as a long distance runner but this could be the summer I get my 3.1 miles in under 30 minutes.
• I can’t swim. Even Brian didn’t know how this about me until our fun and fit vacation in Maui. I want to learn a new skill and take swim lessons.
• Groups have never been my thing. That’s why I am a personal trainer not a group fitness instructor. However a client of mine recently clued me in to how fun a local pole dancing class is. (Mind out of the gutter, it’s a good workout!) It might be time to step out of comfort zone and get social during my workouts.

From:http://www.thrivepersonalfitness.com/2013/04/how-to-take-your-workout-to-the-next-level/

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The secret to getting amazing arms

Bingo wings, tuckshop arms, sugar gliders – whatever you call them, they don’t need to inhabit your sleeves. Here’s how to get a sexy pair of trim and toned arms in just six weeks.

When you live in a country that’s blessed with hot summer days and nights, it can be tricky – and sticky – to keep your arms covered because you’re too embarrassed to make the big reveal. Here’s another option: Start a resistance training program and in six weeks or less you can be showing off strong and sexy arms.

For years the myth prevailed that there was a biological expiry date on having a hot pair of arms (and we’re not talking the stringy, over exercised types as sported by some celebrities), and then along came the US First Lady Michelle Obama, now 50, in an array of sleeveless numbers and not a dimple or wobble in sight. 

That’s because attractive and strong arms are achievable at any age. “Anyone can improve the appearance of their arms through exercise and diet,” accredited exercise physiologist Katie Williams of Exercise & Sports Science Australia says. “And you’ll start feeling the effects within one or two workouts – like increased energy and improved mood. In four weeks you’ll feel stronger and after six weeks you’ll start seeing new definition.”

Added to that, Williams says resistance training – any exercise that causes the muscles to contract, such as lifting weights – has been scientifically shown to boast myriad health benefits, particularly as we get older. It’s been credited with improving heart health, preventing osteoporosis and even helping people who suffer from depression and anxiety. 

Getting the most out of your arm workout

Before you drop into a desperate push-up or start using the kids as dumbbells, here are some key facts you need to know in order to maximise your opportunity for great arms.

• How much to lift

Head to the weights section of your local gym or sports shop and carefully test which is the heaviest dumbbell with which you can do one maximum-effort bicep curl (see instructions, right). The ideal weight for you is about 60 per cent of that, so if the heaviest you can lift once is a 10kg weight, opt for 6kg weights to start your program.

• Don't overdo it

It’s during the rest period between your arm workout days that the best toning magic happens, Williams says. “In that sore period the day or so after training, this is when the muscle fibres are rebuilding. If you exercise through that you won’t get the toning benefits.” She recommends doing resistance training two or three days a week and some cardio on the in-between days.

• Eat protein before and after

You don’t have to spend big bucks on the largely untested muscle-building powders. Williams says eating a handful of nuts, a boiled egg or some dairy such as in a drink or low-fat cheese will help boost muscle repair and growth.

• Don't rush the reps

Exercise is maximised when the momentum is slowed down, Williams says, so if you’re doing a bicep curl, for example, count to three on the way up and three on the way down.

From:http://www.bodyandsoul.com.au/fitness/training+tips/the+secret+to+getting+amazing+arms,34449

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5 Training Moves for a Flat Stomach

Strength training is the key to a flat stomach. That's because you need to do more than just crunches and sit-ups to get the flat stomach that you're looking for. Instead, you need to focus on different strength training techniques to help you get the best results.

How Strength Training Helps You Get a Flat Stomach

Getting a flat stomach takes more than just adding muscle. For starters, if you want a flat stomach, you'll need to start dieting right away. The key is to take in less calories everyday than you burn working out. That deficiency in calories is what helps burn fat. Burning fat helps you get a flat stomach, because even if you have strong abdominal muscles, fat can lay on top of the muscle. This will not make your stomach appear flat.

Once you've started a diet, start doing aerobic exercise between three and five times every week and start strength training two to three times per week. Both of these approaches will help you burn fat quickly, and you'll begin to lose weight from different parts of your body. Once you've done these three things, it's time to use strength training to tighten up the muscles that surround your stomach. This will help you achieve a flat stomach. Here are 5 strength training moves that will lead you to a flat stomach:

1. Bicycle Maneuver

To complete the bicycle manuveur, lie down, keep your back straight  and place your hands on the side of your head. Next, take your knees up and make a motion with your legs as if you are riding a bicycle. Once you can do that comfortably, take your left elbow and touch your right knee. Repeat with your right elbow and your left knee. Relax and remember to breathe throughout the process.

2. Reverse Crunch

Again, lie flat on your back and either place your hands beside your head again or put them at your sides. Cross your feet at your ankles and pick them up off the ground until your knees form a 90-degree angle. Then, press your back against the floor and contract your abdominal muscles. As you contract them, exhale and then return to the original position.

3. Captain's Chair

Using a machine that's designed for this purpose, grip the handles and press your back against the pad. Pull your legs upwards towards your body, and press your knees into your chest. Go slowly as you do this to get the maximum impact. Return your legs downwards and repeat.

4. Vertical Leg Crunch

Lie down flat on your back. Use your hands and place them behind your head for support. Cross your legs at the ankles and lift them directly up in the air. Then, lift your body up towards your knees. This will contract your abdominal muscles. Exhale during your contraction upwards and inhale as you return to the original position.

5. Crunch on Exercise Ball

Sit on the exercise ball and keep your feet flat on the ground. Lie back on the exercise ball and keep your thighs and torso parallel to the ground. Contract your abs by raising your torso up and exhaling. Inhale as you return back to the original position. If you need help staying stable on the ball, make your feet wider on the ground.

These exercises, in addition to a healthy diet, aerobic exercise and strength training, can all give you a flatter stomach. It won't be easy, but you can do it. Use strength training to help improve the muscles surrounding your stomach, and you'll be in better shape in no time.

from:http://www.fitday.com/fitness-articles/fitness/exercises/5-strength-training-moves-for-a-flat-stomach.html#b

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