Training Programs
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Creating a Workout Program
Learn how to design a workout program that will help you lose the fat and build muscle. |
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Tips on How to Prevent "Arm" Ageddon
Three arm workouts. Beginner, Intermediate and Advanced. |
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Start Slow if You Want to Grow
Designing a training schedule for those just starting a workout routine. |
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Get a Six Pack this Summer
Exercise routine and advice on how to achieve a six pack. |
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The 7 Golden Rules to Get a Six-Pack
Getting a ripped midsection is easy as long as you know the rules. Here are the seven most important ones. |
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Cross Training Breaks Boredom
How cross training can help you make progress, plus a routine for you to try. |
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No Point Pumping Unless You Warm-Up
How long you should warm-up and why it's so important. |
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Cool Down or Simply Stop?
The idea that you should cool down after a vigorous workout has been repeated so many times, by so many people, it's practically a commandment. But is it accurate? Do you really need to cool down? Read on to find out. |
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Stretching - Myths and Realities
Stretching is promoted as a way to increase strength, relieve pain, increase range of motion and prevent future injuries. The problem is that only two of those four things are true. Do you know which ones? |
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Stretching - The Different Types
Did you know there are at least six different types of stretching routines? Learn how they work and which one is the best for YOU. |
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Workout Timing - Longer or More Frequent Workouts?
Is it better to workout 2 or 3 days a week for two hours at a time, or break it up into thirty minute sessions daily? Learn which one gives you the best results. |
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No Gym? No Problem.
Home based workouts can save you time and money. Here are some suggestions on how to start. |
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How Often Should You Workout?
One day on, one day off? Two days and a break? Monday, Wednesday and Friday? Experts give out conflicting information...usually based on the programs they're trying to sell. Learn how to schedule your workouts based on your ultimate goals. |
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The Ultimate Muscle Recovery Test
If you've been working out for two or more years, it's possible you've hit a plateau. The problem may not be your workouts, but how often you work each bodypart. Work them too often and they don't have time to recover. Don't work them enough and it takes much longer to see progress. Now there's a test you can take to see exactly how much recovery time you need to give your muscles to grow. |
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Strength vs. Aerobic Training
Are you only doing aerobics? Or only strength training? Here's a comparison of their pro's and con's. |
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The Ultimate Guide to Great Sex
Things you can do to improve your sex life. |
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So Many Choices, So Little Time - Machines vs. Free Weights
A comparison of free weights and machines side-by-side. |
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Workout on the Road
Traveling? Don't leave your workouts at home. |
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Whole Body Vibration Training
Whole Body Vibration platforms are devices that shake you while you work out. They claim you can get fit in just three 15 minute sessions a week. Do they really work? Are they worth the time or money? |
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Exercise in Just 30 Minutes a Day
Are you finding it difficult getting enough time to exercise? You don't have to dedicate 2 hours a day to the gym, all you need is a 30 minute block of time. Read on and learn how to make the time and what exercises you can fit in. |
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Choosing Your Right Routine
Do you know the difference between Pyramiding, Drop Sets and Supersetting? This articles explains the differences and who might benefit from using them. |
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When is the Best Time to Workout?
Are mornings or evenings better for cardio? And when will I get the most benefit from my weight training routine? |
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Time Under Tension
Time Under Tension (T.U.T.) is the amount of time your muscle is being stressed while performing a particular exercise. Read on to learn how long each exercise should take to build Strength & Power, Muscle Mass or Endurance. |
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Are You Overtraining?
How often do you workout? Are you training every day of the week without a break? Are your muscles always sore? Learn the warning signs of Overtraining. |
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Core Conditioning
Core Training or Conditioning is a phrase that's been used in gyms quite a bit the last few years. Is it a workout fad or serious science? Learn what Core Conditioning is and if it's something you should be doing. |
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Proper Form - Foot Positioning on the Bench
Proper form in the gym can mean the difference between growth and injury. Small changes in body positioning, hand and foot placement are crucial. Read on and we'll show you how to position your feet for the best results. |
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How to Choose Your Running Shoes
Learn the three types of shoes and tips on selecting the best one. |
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Socks - Do they make a difference?
People spend hours picking out the perfect shoes for walking, running and working out. But how long has it been since you considered different socks? Read on to learn some of the new choices and what the different types of socks are good for. |
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Shoe Lacing Tips for Sore Feet
How do you tie your shoes? Did you know that the way you loop your laces can affect how your feet feel? Check out our tips and give your sore feet some relief. |
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Thirty Second Sprints vs. Traditional Cardio Workouts
Can 30 second sprints replace a traditional 45 minute cardio workout? Read on and we'll tell you the results of a study that asked that very question. Are short intense workouts the way of the future? |
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What are the Best Running Surfaces?
Are you better off running on the sidewalk, grassy trail or the beach? What are the benefits and pitfalls of each? (A bonus article - How to Choose the Best Running Shoe is included.) |
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Wrist Straps - Their Proper Use and Abuse
Wrist straps are a popular accessory in gyms around the country. Unfortunately popular doesn't always mean effective. We share when to use (and when to avoid) using wrist straps during a workout. |
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Breathing Techniques for a Better Workout
Did you know that a couple simple breathing techniques can give you a better workout? This article will tell you how. |
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Partial Reps vs. Full Range of Motion
Should you complete every rep with a full range or motion or are partial reps acceptable? We looked into the science to tell you what does and doesn't work. |
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Muscle Fibers - What's Your Genetic Potential?
Some people are born to run and stay lean, others to build large muscles. Use this simple test to find out the type of muscle you have the most of and the exercises you're most suited for. |
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Pre-Exhaustion Training
Pre-Exhaustion Training is promoted as a way to fatigue larger muscles first, so when you start working out a muscle group the large and small muscles all fail together. We looked into the research to see if this is a technique you should use. |
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Four Weeks to Fitness - Week 1
This isn't your usual "eat this, exercise that" type of advice. These are the things that healthy people do regardless of their fitness goals. Take one step each day and in four weeks you'll be on your way to a healthier life. |
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Four Weeks to Fitness - Week 2
In week two of our program we're going to tell you to keep score, use your friends and follow your mother's advice. Five more things to do and seven days to do them in. |
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Four Weeks to Fitness - Week 3
Five more strategies to cut out the junk calories in your life. |
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Four Weeks to Fitness - Week 4
Learn the simple trick so that you NEVER miss another workout. Plus, a few things you can do to cut out some empty calories at work. |
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Rest-Pause Training
Rest-Pause training is a technique that forces athletes to push their bodies beyond normal limits. If you feel stuck in a rut and can't seem to make progress, it might be just the shock your muscles need. |
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Training to Failure
Many bodybuilders will perform a certain exercise, say bicep curls, until the muscle fails. The idea is that by pushing the muscle until it fails, they force the muscle to adapt to the stress and grow. The more a muscle is pushed, the more it grows and pushing to failure is the ultimate push. |
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Century Sets, The Ultimate Plateau Busting Workout
Most workouts involve sets with 8-10 reps. Higher intensity programs go for 15, 20 or even 30. A Century set is 100 reps per set. Read on to see how this one exercise can help you break through current barriers. |
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Training to Failure (UPDATE)
If you want bigger muscles, one of the “tricks” you’re told about is training your muscles to failure. Now it appears that may not work. Find out what does. |
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Which Comes First - Cardio or Weights?
It's been debated for years, so we dig into the science of what might work best for you. |
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Breakthrough Training - Multiple Ways to Failure
If you're currently engaged in a weight training program and you want to see more results, consider incorporating a routine that pushes your muscles to failure. Learn about more than half a dozen ways you can train your muscles to failure. |
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Which Cardio Machine is Best?
Which machine will give you the best cardio workout? The treadmill, stair-climber, elliptical, rowing machine or stationary bike? We share the pros and cons of each one to help you decide what to use next time you're heading to the gym. |
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Flip Your Grip for Muscle Growth
Change is good. It forces us to adapt and grow with each new situation. That's especially true when you're working out. One of the simplest things you can change in a workout program is your grip. Would you benefit from flipping your grip? |
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The Secret of Muscle Movement
It's a little known fact that all muscles only work one way. Once you know how, it may change your workouts forever. Learn the secret most people never realize. |
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How to Fix Muscular Shortcomings
Do you have skinny calves or droopy pecs? Is your body more Pear shaped than V? Want to know how to look better? Read on and we'll tell you how to fix those muscular shortcomings. |
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Change Your Workouts to Grow
How long have you been doing the same workout? If you're not seeing growth, it may be time to change. This is how. |
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How to Avoid Neck Strain
Wandering eyes can cause injuries. Here's what to focus on to avoid straining your neck. |
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Save Time in the Gym
How long do you spend exercising? If it's an hour or more, you may have picked up some time wasting habits. Here are 9 ways you can cut that time down and still get a great workout. |
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Swiss Ball vs. Crunches
Don't waste time on abdominal exercises that produce minimal results. We poured through the studies and found the best ab exercise you can do without equipment, and another that increases your workload an astonishing 50% higher. |
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Marathon Training Tips
It's a race that's run over more than 26 miles. For most of the people who enter one, a marathon will be the most extreme competition they ever attempt. But it's not something to jump into lightly. Learn how to know if you're ready to start training for a marathon. Then we've got a few of the more important things you should do once you begin. |
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Marathon Training Tips - The Last Two Weeks
Here are those important little things you need to do the last two weeks before your race. Small stuff than can make a huge difference between making it a good or a great experience. |
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Squats Build Better Butts
The most complete lower body exercise you can do is the squat. One simple movement works your glutes, hamstrings, quads and a host of accompanying muscles. The trick is knowing how to maintain perfect form when doing one. Read on for step-by-step instructions. |
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Proper Form Yields Perfect Pecs
Best exercises to build a chest and sample workouts. |
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Plan Your Walking Workout
"Get out and start walking" is great advice. But there's more to a successful walking program than just taking a stroll down the street. Learn how often, and how intensely you need to walk to hit your goals. |
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Walking Safety Tips
Make the most of your walks by taking a couple minutes to prepare. These are some simple safety tips before you head out. |
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Walking Tips from the Experts
Before you start walking it's important to first take a minute and prepare your body. Once you start you need to pay attention where you look and even how you swing your arms. It can make the difference between a good and a great workout. |
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Fun Walking Programs
Want to make walking a little more exciting? Read on and we'll tell you how a map, a deck of cards and the Tour de France can put some life into any walking program. |
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Don't Let Work Time Sabotage Your Waistline
Do you have an office job? Sitting behind a desk all day as your butt slowly gets bigger? Follow these six simple steps to lose a pound of fat a month. |
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Lose 1 Pound Per Week
The mathematics of weight loss are simple. Reduce your calories by 500 a day and you'll lose a pound a week. You can do that by eating 500 calories less, exercising 500 calories more or a combination of the two. Read on and learn how to do that over the course of a typical day. |
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Bike to Work Week
With gas prices on a relentless climb up, learn how biking to work can save some money, lower your stress AND help you drop a couple pounds! We've included a poster you can print out and get your entire office involved. |
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Bicycling Tips and Adjustment Techniques
Are you using a bike for transportation? To get the most out of every ride, you need to make sure the bike's properly adjusted and that you know a few rules of the road. |
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Beat the Heat When Exercising Outdoors
Summer is a great time to take exercise outdoors. A change of scenery, fresh air and sun. But, you've got to take precautions so that sunshine doesn't overwhelm you. A dozen tips to keep you cool. |
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Secrets of Cardio Machine Programs
Have you tried using a piece of cardio equipment lately? There are all sorts of programs to choose from. Interval Training, Fat Burning, Aerobic and Zone are all options. But what exactly does each one do? Learn how to cut through the confusion and decide which program is best for your goals. |
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Breaking the 3 Set, 10 Rep Mentality
Since the 1940s one of the most basic rules of working out is this. If you want to build strength, do 3 sets of an exercise with 8-12 reps per set. We now know there may be a better way. Read on and we'll tell you how it came about and variations that can produce the same results with far less work. |
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Chain Training for Bigger Muscles
Muscle building programs are dominated by machines and heavy iron. Now there's something different. Learn how a couple chains or bands can push your workouts to new levels. |
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Jump Rope 101
It's one of the most effective pieces of cardio equipment ever made. Amazingly, it costs less than $50 and you can pack it in your suitcase. Learn how to pick out the perfect jump rope for a killer aerobic workout. |
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Jump Rope Techniques and Routines
Once you've got the jump rope, it's time to learn some fancy footwork and a good workout routine. Read on and learn how to keep jumping interesting. |
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Micro-Workouts
Pressed for time? Can't seem to fit exercise into an already jammed schedule? Try a 10 minute workout! Also known as micro-workouts, these short sessions throughout the day can deliver nearly the same benefit as a traditional exercise program. Read on for some of our favorites. |
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Cruise Ship Madness
Taking a cruise ship vacation no longer means coming home with extra fat around your waist. Read on and we'll tell you where to stay, what to do on board and how to enjoy the trip while still keeping fit. |
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Build Stronger Abs with the Plank
Here's an exercise that requires no equipment except a timer. It's one of the best exercises for core strength you can do. The longer you can hold it, the stronger you are. Find out how fit you are! |
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Tabata: The Toughest Four Minute Workout Ever
Tabata. It's the name of one of the most intense workout programs you can imagine. Named after Izumi Tabata, PhD., a Tabata workout can completely exhaust a bodypart in just four minutes. Read on to see if it'll work for you. |
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Running Your First 5K
Thinking about running a 5K race? Get complete instructions including a three month, day-by-day training schedule. We'll tell you what you need to know including what to wear and how to prepare. |
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More Muscle in Less Time with Ten Sets Workouts
The next time you change your workout routine, consider a program that targets your muscles with laser like precision but that you can still complete in less than 30 minutes. It's called German Volume Training or the Ten Sets Method. Here's how it works. |
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You've just had a heart attack... now what?
One out of ten people who have a heart attack, die within a year. You can improve your odds, but it takes a little effort. Learn which exercises are both safe and effective after a heart attack or heart surgery; and how you can increase your chances of recovery. |
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Shock Your Workouts
Stuck in a rut? No longer seeing progress from your workouts? Here are eleven ways to kick your routine back into high gear. |
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Can the Wii Fit Video Game Help You Lose Fat?
The Wii Fit is a popular game for people to buy over the holidays. Is it an effective exercise tool or an over-hyped toy? Read on for our full review. |
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Exercising With Your Dog -
Part 1 of 2
Thinking about a dog to help you get in shape? There are several things to consider before you do. Learn how to choose the best breed and prepare for a healthy relationship. |
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Fartlek Training
In 1937 the Swedish coach named Gösta Holmér devised a whole new way of training for a run. Called Fartlek training (which means "speed play" in Swedish) it's a proven winner for beginners and advanced runners alike. Read on and learn how to train the Fartlek way. |
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Exercising With Your Dog -
Part 2 of 2 - Safety
Before you take your dog running the first time, go through our safety checklist to make sure you're prepared. Little things that will keep you safe and reduce your chances of injury. Don't go out before you read this. |
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Squat Safely by Breaking the Rules
Squats are one of the most effective, but misunderstood exercises you can do. Learn about two "rules" that are wrong and a simple discovery that can save your back. |
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Squat Heavy While Saving Your Back
Discover a type of squat that's so safe and effective, we've used it to replace the standard barbell squat with every person we train. |
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Different Body Types - Different Routines
Are you an Ectomorph, Mesomorph or Endomorph? This article will tell you how to find out. |
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Kegel Exercises for Better Control
Kegel's are quick, but incredibly powerful exercises. Learn how to do them properly. |
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Shorter Cardio Workouts for Better Results
Are short bursts of exercise good for you? Imagine exercising for 20 minutes and getting better results than people working out for an hour. Here are the incredible details. |
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Fascia Stretching, Pros & Cons
One of the most compelling arguments we've heard to encourage stretching is that is helps grow muscle. The argument isn't for traditional stretching, but rather something called "Fascia Stretching." Will it help you? Read on. |
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Top 9 Workouts to Burn Fat
To help maximize your workouts, I've made a list of the nine biggest calorie burning cardio exercises. See how much you can expect to lose if you did them for 30 minutes. |
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Two Simple Tests to Check for Muscular Balance
Keeping your muscles properly balanced is one of the goals of a good workout. Learn two ways to check for muscular imbalances with no special equipment required. |
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Get Better Results Working Out
How much weight should you use to see improvement? Too little and you're wasting time. Too much and you risk injury. We'll tell you how to get it just right. |
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Rests Between Sets
When you're done with an exercise, what's the appropriate amount of time to rest before doing the next set? The answer varies based on your goals. Here's how to break it down. |
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8 Things Your Trainer May Not Tell You
Personal trainers spend their day helping you with diet and exercise tips. Find out the eight things they may not be as willing to share. |
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Triathlon Race Tips
Training for a Triathlon takes months of preparation. By the time you're at the starting line, your body should be ready. Learn some tips on how to prepare the OTHER stuff that could help cut a few minutes off your time. |
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Are You Fit as a Fifth Grader?
Are you in better or worse shape than you used to be? Here are some simple tests to see how you compare to the fitness level of a fifth grader. What sort of shape are YOU in? |
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Weight Training Programs - Ages 6 to 18
Exercise is just as important for children as it is for adults. The key is to design programs that are age and experience level appropriate. Following are some guidelines and tips to give you ideas. |
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Cardio is Key to a Healthy Routine
The importance of cardio and how much you should do. |
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Cardio BEFORE or AFTER Breakfast?
Should cardio exercise be done BEFORE or AFTER breakfast for the best results? Before you answer, try to put together an argument why one would be better than the other. When you've thought it over, read on. |
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How a Dump Truck Saved Grandma
"I need a miracle." That's what a client once told me during our initial consultation. (I'll call her Tara.) She was 57 years old, weighed nearly 300 pounds and used an electric scooter to get around. Here's how she was able to successfully lose 100 pounds. |
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Do You Keep Burning Calories When the Exercise Stops?
The more fit you are, the more calories you keep burning when the exercise stops. Find out how much. |
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Pedometers - Pocket Sized Exercise Motivation
Move more. Those two simple words pack an enormously important message, but it's a message Americans increasingly choose to ignore. Learn how to use a pedometer to get more of the exercise you need. |
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Walking Versus Running
If I walk for a mile and you run for a mile, do we both burn the same number of calories? Well... not really. Read on to find out the differences. |
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Five Signs it's Time to Change Your Workout
Are you still following the same workout routine you had six months ago? If you are, you may not be getting the results you should. Here's how to figure out if it's time to make a change. |
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Seven Signs You Should Dump Your Personal Trainer
The ego, the cookie cutter, the pill pusher, the pot belly and the know-it-all. Those are just a few of the trainer types you need to avoid. Learn the seven warning signs that indicate it's time to make a change. |
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8 Recovery Tips for Faster Muscle Growth
There are hundreds of ways to get in shape and thousands of people trying to tell you the best way to do it. Some work, some don't, but they all rely on one thing. Your muscles must recover before they're worked again. Here are 8 ways to speed up recovery for faster muscle growth. |
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Treadmills vs. Running Outside
Running on a treadmill and running outside are both excellent forms of aerobic exercise, but they're not identical. There are subtle differences you need to consider when choosing one over the other. Here are the pros and cons of each. |
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Ways to Make a Good Workout Better
Do your workouts lack intensity? Are you only working out the muscles you can see? Do you use machines without adjusting them for your body? These are all common problems that can stall your progress. Here's how to correct them. |
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Everything Old is New Again
Not much has changed in fitness programs over the last 40 years. The biggest advances have happened to the marketing side. Here are three popular programs that simply took old ideas and put them in a fancy new wrapper. |
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Daylight Savings Time can Kill
Losing an hour of sleep for Daylight Savings Time is inconvenient, but if you don't prepare it could be deadly. Here's our three step plan to take the change in stride. |
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Freaky Fitness Facts
Just because it's odd, doesn't mean it won't work Here are a few of the stranger pieces of advice I've gotten over the years that actually do what they're supposed to. |
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Stealthy Tips for a Healthy Vacation
Going on vacation doesn’t have to sabotage your diet or fitness plans. Here are some sneaky things you can do to keep yourself (and the people you’re with) on track. |
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