What do you want from your new health club, gym or leisure centre? Free spa’s, squash courts, personal trainers. These are all factors you should consider before you pull out your wallet for your new health kick.

Joining a gym is also no longer just for the young. Most health clubs are now trying to draw in members in older age groups. If you want to choose a health club where you can work out around people of your age, sex, or size, ask the membership representative about demographics of their members, and when the group you’re interested in tends to work out. As you work out more, you will be more comfortable exercising around other groups.

Before joining a gym it is also important to find out what you really need so ask yourself the following questions:

What facilities do I really need?
What do I actually want to achieve?
What times can I go to the gym?
Do I want professional advice?
How often will I go to the gym?
How will I get there?

Once you have that narrowed down start searching what gyms are around you. You will want the gyms you are looking into to be close to your daily routine. It is surprising how much you will avoid the gym if you do not pass it every day.

If you have any friends that belong to a gym get their recommendations, like do they hate their gym or love it. Having a similar schedule will be most beneficial as so you two can partner up in your workouts.

Gyms can be expensive so find out what the costs are, do they include facilities you do not need? Then go with the cheaper one.

Visit the gyms during the times that you are planning to work out. Is it really crowded? Does the bodybuilders group take over the gym at that time? How flexible is their schedule compared to yours? If you repeatedly get the notion to work out at 2am on Thursdays are they open? If it is crowded when you visit the machines you’d want to use may be occupied quickly.

It is also important to check the equipment, does it look old and abused? Look for lots of different equipment, they should look good and taken care of.

Have a talk with the staff, ask them about organized classes they offer. Do they offer private training sessions with a certified personal trainer?

Also do not forget to check out their refund policy in case you do not like the gym. Then keep looking because there are plenty out there. Watch out for long contracts or other policies that will keep you stuck in their membership.

Here is a good directory for Minneapolis Health Clubs.

Here is also a directory for Bronx Tattoo.

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Ok, so you have been working out for some time now. Building lean muscle but you still have a layer of fat that is surrounding your muscles. It’s time for a cutting phase workout. You want to enhance your natural bodybuilding by introducing a new cutting phase workout into your routine. But how are you going to do this?

Special note; this article is for individuals looking to cut body fat, not pro bodybuilders looking to cut for a competition.

Let’s start by looking away from the actual workout a bit. We need to focus on your diet a bit. For this phase of your life it is important to understand that you need to cut down on your carbs and fat intake a bit. I generally recommend an approximate 40/40/20 (protein/carbs/fats) split on every meal except for the post workout meal. At this point I truly recommend 60 protein 30 carbs 10 fats.

For the natural bodybuilding enthusiast you should still be taking some creatine and some whey powder. Your goal is to lose weight and it is very difficult to do this while you are maintaining muscle mass. It is especially important not to lose all your gains along the way.

Ok lets get to the cutting phase workout. You should be still doing all muscle training that you have done in the past. The difference now is that you will lower the weight a bit and make sure you are pumping out 10-12 reps for each workout.

On top of that ensure that you are doing a bunch of interval fitness training on your non-strength training days. Its not enough to do normal cardio at this point, this is because during normal cardio your body will be converting your muscle to fuel. You can lessen this dramatically by switching over to interval fitness training not just for your cutting phase workout but also for your maintaining workouts and your building workouts.

Natural bodybuilding is a special thing, basically making your body everything you can without using steroids and many of the laxatives and other weight loss pills that help cut. Continue this cutting phase for up to 12 weeks, it is obviously important not to just do the same workout, but switch it up. Just ensure that you are doing weight training and interval fitness training. Check out www.internethealthandfitnessdatabase.com for more information.

Once you are done the cutting phase of your workout its time to look at yourself in the mirror. First pat yourself on the back because you have probably dropped 7-10% body fat. Now decide if you like what you see and want to maintain, or if you are interested in building again. If the answer is to build again, it will be easier to cut again next time. Every time you start a cutting phase workout it gets easier your body will now understand what it is going to do, and your mind will come to expect what is upcoming.

andrew cheyne – About the Author:
If you like my article check out my site at www.internethealthandfitnessdatabase.com
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If you want to get a cut look very easily, then please visit Most Effective Muscle Building Supplement today.

Of all the myths that surface from time to time, the protein myth seems to be the most deep rooted and pervasive. It just won’t go away. The problem is, exactly who, or which group, is perpetuating the “myth” cant be easily identified.

You see, the conservative nutritional/medical community thinks it is the bodybuilders who perpetuate the myth that athletes need more protein and we of the bodybuilding community think it is them (the mainstream nutritional community) that is perpetuating the myth that athletes don’t need additional protein! Who is right?

If you tell the average nutritionist you are on a high protein diet because you are an athlete they will often reply, “oh you don’t want to do that, you don’t need it and it will lead to kidney disease” without a single decent study to back up their claim!

You see they too are susceptible to the skulking myth specter that spreads lies and confusion. In this article I want to address once and for all (hopefully) the protein myth as it applies to what the average person is told when they tell their doctor or some anemic “all you need are the RDAs” spouting nutritionist that he or she is following a high protein diet.

Myth #1 “High protein diets are bad for your kidneys”

For starters, the negative health claims of the high protein diet on kidney function is based on information gathered from people who have preexisting kidney problems, which has little to no relevance to healthy athletes. You see one of the jobs of the kidneys is the excretion of urea (generally a non toxic compound) that is formed from ammonia (a very toxic compound) which comes from the protein in our diets.

People with serious kidney problems have trouble excreting the urea placing more stress on the kidneys and so the logic goes that a high protein diet must be hard on the kidneys for healthy athletes also. Now for the medical and scientific facts.

There is not a single scientific study published in a reputable peer – reviewed journal using healthy adults with normal kidney function that has shown any kidney dysfunction what so ever from a high protein diet. Not one of the studies done with healthy athletes that examined this issue, or other research I have read, has shown any kidney abnormalities at all. For example, a recent study that examined the renal (kidney) function of athletes who follow a high protein diet–that is protein intake well above the US RDA– found no negative effects of a higher protein intake on the kidney function of these athletes.

The study called “Do Regular High Protein Diets Have Potential Health Risks on Kidney Function in Athletes? (International Journal of Sport Nutrition, 10 {1}) examined the kidney function of bodybuilders and other well-trained athletes following a high and medium protein diet.

The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine if their high-medium protein intakes affected their kidney function. The study found the athletes had renal clearances of creatinine, urea, albumin, and glomular filtration rates that were within the normal range.

The authors concluded “there were no correlations between protein intake and creatinine clearance, albumin excretion rate, and calcium excretion rate.” Furthermore, animals studies done using high protein diets also fail to show any kidney dysfunction in healthy animals.

One study that looked at the effects of a high protein diet on older dogs (“Effects of aging and dietary protein intake on uninephrectomized geriatric dogs.” Am J Vet Res 1994 Sep;55(9):1282-90) found not only did a high protein diet have no ill effects on the dogs kidneys, the dogs getting the higher protein intakes lived longer! Now don’t forget, in the real world, where millions of athletes have been following high protein diets for decades, there has never been a case of kidney failure in a healthy athlete that was determined to have been caused solely by a high protein diet.

If the high protein diet was indeed putting undo stress on our kidneys, we would have seen many cases of kidney abnormalities, but we don’t nor will we. From a personal perspective as a trainer for many top athletes from various sports, I have known bodybuilders eating considerably more than the RDA recommends (above 600 grams a day) who showed no kidney dysfunction or kidney problems and I personally read the blood tests! Bottom line? Higher than RDA intakes of protein will have absolutely no ill effects on the kidney function of a healthy athlete,
period.

So far, the data continues to support what we in the sports nutrition/bodybuilding field have been saying for decades, higher than RDA intakes of protein are perfectly healthy for athletes and their kidneys. Now of course too much of anything can be harmful and I suppose it’s possible a healthy person could eat enough protein over a long enough period of time to effect kidney function, but it is very unlikely and has yet to be shown in the scientific literature in healthy athletes or “regular” people for that matter.

Myth #2 “High protein diets cause Osteoporosis”

So what about the osteoporosis claim? That’s a bit more complicated but the conclusion is the same. In fact, recent data not only totally debunks this myth, but shows it may be the other way around!

The pathology of osteoporosis involves a combination of many risk factors and physiological variables such as macro nutrient intakes (carbs, proteins, fats), micro nutrient intakes (vitamins, minerals, etc), hormonal profiles, lack of exercise, gender, family history, and a few others.

The theory is that high protein intakes raise the acidity of the blood and the body must use minerals from bone stores to “buffer” the blood and bring the blood acidity down, thus depleting one’s bones of minerals. Though some early studies appeared to show higher protein intakes caused an excretion of calcium, which would ultimately lead to bone loss, recent studies have debunked that assertion and do not support the claim that higher than RDA intakes of protein will lead to bone loss (“Excess dietary protein may not adversely affect bone.” J Nutr 1998 Jun;128(6):1054-7).

Even if there was a clear link between a high protein diet and osteoporosis in all populations (and there is not) athletes have few of the above risk factors as they tend to get plenty of exercise, calories, minerals, vitamins, and have positive hormonal profiles.

Fact of the matter is, studies have shown athletes to have denser bones than sedentary people, there are millions of athletes who follow high protein diets without any signs of premature bone loss, and we don’t have ex athletes who are now older with higher rates of osteoporosis. What about regular people? One prominent researcher did an exhaustive review of the literature called “Optimal Intakes of Protein in the Human Diet” (Millward DJ .Proc Nutr Soc 1999 May;58(2):403-13) and came to some interesting conclusions on the issue. The study outlined an extensive body of recent data showing that high protein diets may in fact be beneficial for reducing blood pressure and stroke mortality. On the matter of bone loss, the review paper concludes “For bone health the established views of risk of high protein intakes are not supported by newly-emerging data, with benefit indicated in the elderly.”

Interestingly, a large body of research is now showing that the elderly may in fact require higher intakes of protein that is currently being recommended (“Increased protein requirements in elderly people: new data and retrospective reassessments.Am J Clin Nutr 1994 Oct;60(4):501-9).

Of course some will tell you that eating meat will increase bone loss, but a recent study 572 women and 388 men between the ages of 55 and 92 years, actually found animal protein consumption was associated with an increase in bone density over vegetable proteins! (Am J Epidemiol 2002;155:636-644.). So how long will it take for the conservative medical/nutritional community to give up on this myth that higher than RDA intakes or protein will make your bones turn into saw dust? I have no idea but clearly it’s untrue.

Myth #3 “All proteins are created equal”

How many times have you heard or read this ridiculous statement? Here has been such a plethora of research over the years showing different proteins can have different biological effects, I think even the most conservative people are letting go of this myth.

For example, whey protein has been shown to improve immunity to a variety of challenges and intense exercise has been shown to compromise certain parts of the immune response that whey may combat, and we know proteins such as soy, casein, etc. have many of their own unique effects.

So, this may be one myth that is finally put to rest with 99.9% of the myth perpetrators, but I am sure there is one die hard out there some place.

Myth #4 “Athletes don’t need extra protein”

Interestingly, there has not been much new research of note on this topic since I wrote the first version of this article in 1995. Now the average reader person is probably thinking “who in the world still believes that ridiculous statement?” The answer is a great deal of people, even well educated medical professionals and scientists who should know better, still believe this to be true.

Don’t forget, the high carb, low fat, low protein diet recommendations are alive and well with the average nutritionist, doctor, and of course the “don’t confuse us with the facts” media following close behind.

For the past half century or so scientists using crude methods and poor study design with sedentary people have held firm to the belief that bodybuilders, strength athletes of various types, runners, and other highly active people did not require any more protein than Mr. Potato Head…..err, I mean the average couch potato.

For those of you who may need a brush up, one review paper on the subject by one of the top researchers in the field (Dr. Peter Lemon) states “…These data suggest that the RDA for those engaged in regular endurance exercise should be about 1.2-1.4 grams of protein/kilogram of body mass (150%-175% of the current RDA) and 1.7 – 1.8 grams of protein/kilogram of body mass per day (212%-225% of the current RDA) for strength exercisers” (“Is increased dietary protein necessary or beneficial for individuals with a physically active life style?” Nutr. Rev. 54:S169-175, 1996).

Another group of researchers in the field of protein metabolism have came to similar conclusions repeatedly (“Evaluation of protein requirements for trained strength athletes.” J. Applied. Phys. 73(5): 1986-1995, 1992.) They found that strength training athletes eating approximately the RDA/RNI for protein showed a decreased whole body protein synthesis (losing muscle jack!) on a protein intake of 0.86 grams per kilogram of bodyweight.

They came to an almost identical conclusion as that of Dr. Lemon in recommending at least 1.76g per kilogram of bodyweight per day for strength training athletes for staying in positive nitrogen balance/increases in whole body protein synthesis.

They concluded “In summary, protein requirements for athletes performing strength training are greater than sedentary individuals and are above the current Canadian and US recommended daily protein intake requirements for young healthy males.”

This same group found in later research that endurance athletes also need far more protein than the RDA/RNI and that men catabolize (break down) more protein than women during endurance exercise. Although there has been some well thought out criticisms of the above conclusions for a variety of reasons, and the exact amount of protein each person needs depends on many factors (i.e. intensity and duration of exercise, age, whether the person is a beginner or experienced athlete, etc.), that people engaged in regular exercise require greater than the RDA in protein to get optimal effects, is without question in my view.

Conclusion

Now my intention of presenting the above quotes from the current research is not necessarily to convince the average athlete that they need more protein than Joe shmoe couch potato, because they already know they do, but rather to bring to the readers attention some of the figures presented by the current research since I wrote the first version of this article.

How does this information relate to the eating habits of the average athlete and the advice that has been found in the lay bodybuilding literature years before this research ever existed?

With some variation, the most common advice on protein intakes that could be-and can be- found in the bodybuilding magazines by the various writers, coaches, bodybuilders, etc., is one gram of protein per pound of body weight per day.

So for a 200 pound guy that would be 200 grams of protein per day. Although a tad higher than the research we have to go on at this time, it’s still an easy to follow time tested formula that clearly has no negative heath ramifications. Over the years the above myths have been floating around for so long they have just been accepted as true, even though there is little to no research to prove it and a whole bunch of research that disproves it!

I hope this article has been helpful in clearing up some of the confusion for people over the myths surrounding protein and athletes.

Chris J Watson – About the Author:
Chris J Watson – Weight Lifting Guide for all body types

To learn more, please visit Best Protein Supplement to Build Muscle or Best Supplement to Gain Muscle Mass today.

Hard gainers have it rough in the sport of bodybuilding. We find it terribly difficult to pack on the pounds like our mesomorphic friends. But building muscle, even for the hard gainer, is easy if you know how.

Think of your bodybuilding lifestyle as a barstool: It’s got three legs. If one leg is missing or is longer or shorter than the other two, you’ve got problems. The same goes for muscle-building.

The three components of your regimen are your weight training routines, your meal plans (including proper supplementation), and your relaxation and recovery programs.

Shortchange any one of these three parts and you’re in for little to zero gains. You may even lose weight if you’re not careful.

In brief, I’ll lay out the conceptual framework for the three prongs.

Exercise
You need to train infrequently, at most 3 times per week, with each body part getting no more than 2 workouts per week. This is how I do it: Legs and arms on day A, torso on day B. Each day is separated by at least one day and you alternate day A and day B. Something like this: Monday — day A, Wednesday — day B, Friday — day A, then the following week you do Monday — day B, Wednesday — day A, Friday — day B.

Continue alternating like this for up to 8 weeks. Let your body be your guide.

This may sound like an easy exercise plan. It’s not!

It’s designed to work hand-in-hand with your Rest and Recovery portion of the program. You see, most hard gainers follow conventional advice as espoused by professional bodybuilders, who are genetically gifted, may be taking steroids and other performance-enhancing drugs, and whose sole job is to bodybuild.

Most of us aren’t like professional bodybuilders in any way, shape, or form.

Reducing the workout frequency will give you the rest and recovery time necessary to explode your muscle growth. However, you must lift using High Intensity Training (HIT) techniques. Go heavy, do 6-10 reps for the upper body and 10-15 reps for your legs, with as much weight as possible (the last two reps should be killers). Use cheating, forced reps, and negatives to add even more intensity. Use super sets and pre-exhaust techniques to further up the ante.

Nutrition
You have to consume more calories than you expend. Follow a high protein, moderate to low carb diet. Don’t worry about fat. Eat plenty of eggs (4-8 a day, I’m not kidding), dairy, and beef. Chicken and fish are also great sources of protein.

In fact, if you just concentrate on getting 2 grams of protein per pound of bodyweight, using the food sources above, you’ll be on the right track.

Supplement with high-quality protein powders, growth-hormone-inducing amino acids like arginine and ornithine, and dessicated liver tablets. Also ensure you’re laying a sound nutritional foundation by ingesting a mega-pak or two per day of a vitamin/mineral supplement (you can buy them in 30-packs at GNC).

Eat frequently, up to eight times per day: Three “squares” with snacks in between. On workout days, take in 20-30 grams of protein before and after your weight training.

Rest and Relaxation
Get 8-10 hours of sleep every night and use a set schedule for going to sleep and waking up. Nothing is more important than this for this prong of your training program.

If you can do it, take naps after your workouts. You grow when you sleep. A 30-minute nap is better than nothing. On your off-days, try to do something that’s relaxing, like reading, surfing the internet, or fishing. Something that sets your mind at ease. Many hard gainers who have success have found that meditation is helpful. Yoga works, too. It’s NOT easy, but in a very strange way, it’s grueling and relaxing at the same time.

There you have it. Three equal but different prongs for building muscle and gaining weight. Best of luck to you!

Don’t forget to check out Muscle-Build.com and Hard Gainer’s Manifesto for more helpful tips and training techniques for building muscle, gaining weight, and packing on the mass.

Muscle Build – About the Author:
I’ve been bodybuilding since I was 12. I am a hardgainer. I found out the secret to building quality muscle. Let me share with you my findings.

Please visit Xtreme NO to learn more.

Constructing muscle is an effective way to get a beautiful body and it is both simple and hard.

Accordingly when your head is full of abdominal exercises and how to burn stomach fat then just remember that it is as straightforward as doing the correct amount of repetitions in addition to sets utilizing the correct muscles in the proper locations to increase hypertrophy, tearing the muscle down a little, then letting it heal, larger and stronger. That’s why rest is crucial to muscle mass.

The effective number of reps and sets to do for building muscle is eight to 12. And building muscle is laborious as a result of it takes quite a lot of graft, devotion, focus, and consistency.

As muscle tissue is damaged by training, it due to this fact wants enough relaxation and recovery to be able to regenerate. When your abs are trained too often, the restoration process is inadequate, leading to diminished muscular development. Relaxation and restoration is important for optimum muscle growth. During restoration we construct muscle in response to the stimulus we created whereas training. And rest in the form of high quality, sound sleep is compulsory. You can’t anticipate stunning results breaking down your muscle after which not supplying your physique with enough gasoline in the form of food.

Building muscle is probably the most effectual and efficient means to lose weight, keep in shape and luxuriate in fitness. The reason why is because muscle tissue needs to be fed. It must be nourished. Building muscle is rarely a problem for somebody who is willing to eat enough.

Weight training is a type of strength training that makes use of weights rather than elastic or muscular resistance to increase strength whereas endurance training is associated with cardio training and then there is flexibility training is which involves stretching exercise like yoga or pilates. Weight training is a typical kind of power training for creating the power and measurement of skeletal muscles. It tones muscle tissue and will cause your body to burn calories even whilst you’re sleeping and this makes you stronger, improves your posture in addition to your general health.

Weight training is the process that takes folks in the direction of a healthy and prosperous life and thru weight training every individual can profit. Weight training programs inform you about procedures to lift your weight and well being and what ought to be the precise shape of every part of your body. And it certainly is a major part of your physical fitness.

Train in a manner which stimulates the best quantity of fibers with the least quantity of muscle break down. Research present that such training makes an optimal anabolic state. Give attention to strength first then give attention to building muscle. Train to exhaustion to construct your muscles intensely 3-four days every week for 45 to 60 minutes for every workout. Don’t train for longer than this as this may trigger excess catabolism, that is the breaking down of the muscle protein.

Workout routines often alternate between pushing and pulling movements to permit their specific supporting muscle mass time to recover. The stabilizing muscle tissue in the waist needs to be trained after everything else. Exercise has been shown to aid in weight loss by helping you burn more calories in addition to lowering your blood pressure and increasing your HDL levels. Aim to accomplish some type of aerobic exercise at least 3 times a week. Workouts with compound actions are form intensive and troublesome to learn correctly, like squats or deadlifts. Someone in a basic strength phase doubtless will not possess the foundation to get the most from these work out plans.

Cardiovascular training, on the other hand, is making the heart work aerobically in a consistent manner, with no rest. Cardiovascular training is a vital component of common conditioning. And it refers to physical exercises that strengthen the heart, lungs and circulatory system. Cardiovascular workout routines resembling jogging, biking, step courses, or stair climbing are aerobic and subsequently burn fat. Accordingly it appears obvious to deal with aerobic training for fat loss.

Protein shakes are an incredible supplement to your food regimen for a lot of nutritional reasons, however most significantly, as a result of they aren’t as filling as a meal of solid food with the same number of calories. Protein shakes provide quite a lot of energy within the type of protein, not sugar. Therefore this delicious juice quenches hunger and feeds the muscle mass without supplying you with that pot belly.

Strength training will increase stamina, bone density as well as testosterone levels. Strength training strengthens your joints, lowers ldl cholesterol plus improves your sleep. Strength gains will probably be mind blowing, if you touch individuals or shake their hands they’ll feel the power in you. And this benefit alone is priceless.

It’s as easy and as tough as that and therefore give it a bit of dedication and self management, and be ready for a life-style change.

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Most people really want a great home gym. Equipping a home gym can be an overwhelming task, when you stop to think about all the gizmos, gadgets, and gear that’s for sale. But don’t worry too much about it, there’s no need to start with a ton of gear. Here are the fundamental pieces of fitness equipment that your home gym should have.

Dumbbells

You must engage in regular strength training – it’s important. Even if you don’t feel the need to add to your muscle mass, you still should have some resistance training to remain physically fit. Muscles operate on the “use it or lose it” principle, so unless you train with resistance often, you’ll lose muscle mass and tone.

Without a good set of dumbbells, it can be difficult to get a useful strength training workout at home. Obviously, you can make use of resistance bands or related pieces of equipment, but basic dumbbells are time-tested, proven, and virtually indestructible.

Obviously, strength training enthusiasts will claim that you really should have a barbell and a weight bench, and perhaps a power rack. But equipment like that takes up lots of room (and entails too much expense) for most of us. Dumbbells probably won’t fully satisfy hardcore weight lifters, but they’re fine for most home gym workouts.

Two main types of dumbbells are commonly used, and depending on what you need, one of these types may suit you better:

Standard Fixed-Weight Dumbbells

Traditional dumbbells with fixed weight are simple, bulletproof, and easy to find for sale. But you need several different sets to get a full-body workout.

Adjustable Weight Dumbbells

Adjustable dumbbells are available in two main types.

Plate-loaded dumbbells let you set up the proper weight very easily, but it’s a bit of a hassle sliding the weight plates on the handle, making sure the collars are attached, and keeping everything organized and out of the way.

Modern adjustable dumbbells allow you to select your weight with a simple pin or button. It’s a breeze to change weights, and these dumbbells have a cool, industrial look that reminds you of sculpture in the art-deco style than home workout gear.

Jump Rope For Skipping And Cardio Training

Cardio workouts at home can be unproductive without the room for a rowing machine or treadmill. But with a simple jump rope, you can get a great cardio workout in very little space.

As you should know, you need some practice to get good at jumping rope, but it’s effective and fun, and since all you need is room to swing a cat, you don’t need to dedicate a separate room to housing your exercise equipment.

Chinning Bar

Chin ups and pull ups are some of the most natural and functional strength training exercises. If you find it impossible to hoist your weight above the bar, you’re not fit; sorry to be blunt, but it’s true.

But you don’t need to go to the playground and start working out on the monkey bars. With a modern portable chinning bar, it’s a simple matter to put it in place for a workout, then store it in a closet or slide it under the bed the rest of the day.

Doorway Pull-Up Bar

Doorway pullup bars rock. It hangs on the top of your doorway where your body weight holds it in place. A big, 300-pound guy should be fine hanging from these portable chinning bars. And the best of all is, it doesn’t mark up the door opening.

Alternatives to a pullup bar

For those who can’t or won’t use a doorway pullup bar, there are some alternatives that are probably in your house right now. There is probably a sturdy pipe in your basement that you can hang on. Or if there is a tree in the vicinity, a horizontal branch is perfect. Whatever you decide, make sure you do chins and pull-ups because they’re the best to bulk up your back and biceps.

Round Timer For Cardio

I’ll bet you didn’t think of this one: a a round timer used in boxing gyms. It’s easy to buy one for about $20, at a sporting goods store or online at amazon or some other retailer.

You say you don’t want to be a boxer? Don’t let that worry you. It’s still a great piece of equipment to equip your home gym with. Interval training is a great way to train, but you need a timer.

Interval training is the best way to get a great cardio workout in a short, intense workout. It keeps the workout intensity up, but doesn’t keep your trapped in your neverending workouts for an hour like “long and slow” cardiovascular workouts.

Exercise Mat For Abs and More

Finally, you need an exercise mat for the floor. Exercise mats are indispensible. No matter if you’re doing ab training or your core muscles, doing flexibility training, or going through a yoga or pilates routine, you need some cushioning between the hard floor and your soft body.

The Yoga Mat

Regular yoga mats are perfect for – you guessed it – yoga. They’re really not too thick, so you’re ensured a stable base for standing poses. And the mats don’t absorb sweat so it is simple to keep them smelling good.

Yoga Mat Alternatives

But if yoga isn’t your cup of tea, there are other styles of mat that may be more to your liking. Get one that’s thicker if you do a lot of crunches; it’ll prevent your tailbone from jamming into the floor painfully.

And if you like to do a lot of high-impact aerobics (or even use the jumprope), you can’t go wrong with a mat used to cushion your landings and lessen the impact on your joints.

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Top 10 Components of Fitness

Here it is, the top 10 components of fitness. Below is a list of the top 10 components of fitness that are critical to you if you are a professional athlete, average Joe gym member, or even stay at home mom. These 10 components of fitness will enable you to target your desired area of fitness and ultimately help you decide which fitness program is best for you.

1. Body Composition – the body’s relative amount of fat to fat-free mass. Those with optimal body composition are typically healthier, move more easily and efficiently, and in general, feel better than those with less-than-ideal body composition.

2. Cardiovascular Endurance – the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

3. Muscular Strength – the maximum amount of force that a muscle can exert against some form of resistance in a single effort.

4. Muscular Endurance – the ability of a muscle or muscle group to do repeated contractions against a less-than-maximum resistance for a given period of time. This is in contrast to muscular strength, which is the greatest amount of force that a muscle or muscle group can exert in a single effort.

5. Flexibility – he ability to move joints or muscles through their full-range of motion. Flexibility may also be specific to the joint or individual, allowing some people’s joints to naturally surpass the range of motion in the same joint in another person.

6. Power – Ability, regarded as put forth or exerted; strength, force, or energy in action.

7. Speed & Quickness – Rapidness of movement or activity.

8. Agility – Agility is the ability to move and change direction and position of the body quickly and effectively while under control.

9. Balance – equilibrium of the body; steadiness.

10. Motor Skill – an act or task that has a goal to achieves voluntary body or limb movement to be properly performed.

Components of Fitness: Solution

Whether you want good body composition, great cardiovascular endurance, muscular strength, or anything else on the top 10 list, a great program to try is Vincent Delmonte’s Fitness Program I’m currently using it and it’s showing me some great results so far. I can’t say it’s for you, but it’s definitely worth checking out at the least.

There are definitely some key factors to choosing a great program. First off, do you have the time? Second, does it meet your physical needs/wants. And third, is it affordable. A lot of people ask me, shouldn’t cost be number one? And the answer is no. Cost shouldn’t be number one, because if you want something bad enough you’ll do whatever is necessary to get it. Think back to when you were a kid. Even if all you wanted was $1.00 for an ice cream, you found a way to get it right? The same goes for your fitness goals. To maximize these 10 fitness components or whatever goals you may have, dedication is key.

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