Implementing A Fitness Workout To Achieve Maximum Health

When it comes to losing weight and getting healthy we all know that a proper diet combined with a consistent exercise regime is the key to success. As far as what we put in our bodies - a focus on whole, natural foods and a commitment to avoiding those foods high in fat, grease, and preservatives - is half the battle. But without a dedicated fitness workout integrated into our lives, we can not expect to maintain long term optimum health.

A fitness workout means very different things to different people. For some, it is a walking program; for others the running of several miles every day; and still others, a combination of many different regimes. For optimum health, it is important to create a balanced fitness workout that addresses all areas of the body.

First and foremost, a workout should contain cardiovascular work that gets the heart pumping and burns fat. Cardiovascular exercise - such as kickboxing, dance, and aerobics makes the heart healthy and helps the other systems of the body operate efficiently. Cardiovascular work is fundamental to an exercise regime.

In addition to cardiovascular exercise, it is important to incorporate weight training in a fitness workout. Not only does weight training speed the body's metabolism, it burns fat and builds muscle. Those interested in weight training should do so initially with the assistance of a physical trainer who can help you perfect your technique and avoid injury.

Finally, it is very important to incorporate stretching and core work into a fitness workout. Pilates has become very popular with those looking to strengthen abdominal and back muscles as well as improve flexibility. Yoga also continues to hold its own as a fitness workout that burns fat, enhances flexibility, and reduces stress.

There are plenty of people who enjoy their fitness workout in a gym. And a gym atmosphere can be a terrific place in which to improve your health. It offers everything from equipment and classes to personal trainers and camaraderie with people who are looking to achieve similar fitness goals.

For others, for whom gyms are cost-prohibitive - or not their scene - a fitness workout can be just as easily achieved at home. Fitness videos have made classes possible right in the privacy of your own home; and it's always possible to hit the open road and run or walk your way to fitness.

A planned and implemented fitness workout - through your dedication and consistency - will reward you with improved health, vitality, and longevity.

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5 Ways to Boost Your Home Workout Results

Training at home can be a great and hassle free way to get your workouts done but often we are leaving results on the table and not getting the best from our home workouts. Keep reading to discover 5 ways you can boost the results of your home workout.

Get your workout into your daily routine

Your home workouts need to become part of your daily life, like brushing your teeth. Building a strong workout habit can virtually ensure success. Of course you may miss a day here and there but if you do you simply get back into your routine on the next day. The majority of your days will then be working towards your goals.

Use resistance training

Resistance training is a highly effective type of training and is very useful in a home workout. Many people still think that cardio training is the most effective form of training for fat loss workouts but although they do help mixing resistance training with cardio training is far more effective at burning fat than cardio training alone so resistance training needs to be included in your home workouts.

Track your progress

Writing down your programs and results allows you to see how you are progressing over time this keeps you honest and shows you if you are failing to improve so you can fix it. It also adds to your motivation as you can regularly go back and see how far you have come. Dedicate an exercise book to writing out your workouts and the results you achieve in them.

Book in your training appointment and don't break it

Get used to making time in your day dedicated to your home workout. Booking it in like you would a doctors appointment allows you to create a space where you can turn off the phone, make sure your mind is clear and focus on the task at hand. You could even charge yourself a cancelation fee if you do break the appointment but make yourself accountable to a friend or family member by telling them something like "if I miss a training appointment I will come over and wash your dishes". Be creative and make it something that will motivate you to get it done at any cost.

Start with your goal in mind

Creating your home workout needs to start with your goal in mind, when you select the exercises you will be including in your program with each one you need to ask yourself the question "is this going to help me get towards my goal as quick as possible?" if the answer is no dump it and find a better exercise. For example exercises that target small muscles like the triceps (back of the upper arms) or biceps (front of the upper arms) are great if you want to develop those muscles but these exercises decrease the fat burning efficiency of your overall workout so if your goal is to burn fat quickly you may make the decision to dump them and put in an exercise that uses bigger muscle groups like a squat.

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15 Minute Cardio at Home Workouts

Now more than ever, people want more results in less time, and they also want to save money. As a result of this fact, many people are turning to cardio at home workouts. If you want to lose body fat, improve your health, and save time and money, then at home workouts are your ultimate solution.

Don't be fooled into thinking you can't transform your body and improve your health without spending a penny on workout equipment. That just isn't true, and in many cases you can get better results with at home cardio workouts without any equipment.

As a personal trainer, it was necessary to the success of my business to provide my clients with a time efficient cardio workout that could be done at home. After much study along with trial and error, I discovered the key to highly effective at home workouts that could be completed in only 15 minutes that were more effective than traditional cardio workouts that lasted 30 minutes or more. That method is what I refer to as "bodyweight cardio."

The bodyweight cardio circuits are a series of different bodyweight exercises completed in succession with little to no rest until the end of each circuit. This method is excellent for burning fat, increasing heart health and saving time and money because it can very easily be done at home and requires no equipment.

At Home Cardio Workout Tips:

-Choose exercises that engage a lot of muscle mass at one time. For instance, you should choose planks over crunches, squats over leg lifts, and other big compound movements over isolation exercises. This will allow you to burn more calories while you are working out and keep your metabolism elevated for a greater period of time.

-Keep your rest periods to a minimum. The best way to do this is to only rest after you complete a circuit; by doing so the workout will be more challenging. However, you will complete the workout in a shorter period of time, and you will increase the rate at which your body burns fat. Furthermore, this will allow you to build lean muscle. That is something traditional cardio workouts just can't do.

-Progress to move challenging exercises. You should definitely start out with exercises that are easier to learn and are appropriate for your experience level. By progressing to more difficult exercises, you will keep challenging your body. This will allow you to keep getting the results you want without hitting the dreaded plateau.

Beginner Sample at Home Cardio Workout:

-Jumping Jacks x 50

-Squats x 15

-Elevated Push-ups x 12

-Assisted Inverted Rows x 12

-Plank x 30 seconds

-Mountain Climbers x 10 each leg

Perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Intermediate Sample at Home Cardio Workout:

-Squat Thrusts x 15

-Jump Squat x 10

-Spiderman Push-ups x 12

-Inverted Rows x 12

-Side Plank x 20 seconds each side

-Burpee x 10

Once again, perform each exercise for the prescribed number of repetitions without resting between exercises. After you complete the circuit, rest for one to two minutes and repeat the circuit two to four more times.

Workout Tips

-To add variety to your workouts, perform your exercises at different speeds. For example: perform a set of squats as fast as possible while maintaining control and perfect form. The next time, perform a set of squats very slow and controlled.

-Instead of performing a certain number of circuits, you can also perform as many circuits as possible in a set period of time. For example: set a timer for 15 minutes and complete a circuit as many times as possible.

-Progress to more advanced exercises, increase the number of repetitions you perform for each exercise, and decrease your rest periods. Those simple changes can allow you to keep experiencing body transforming results.

These sample body weight cardio workouts will allow you to get greater results in a much shorter period of time. Not only will you get better fat burning and health benefits compared to traditional cardio workouts, but you will also build lean muscle, which is something traditional cardio workouts cannot do. 

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