30 Days Fit Challenge

It's September already!
As I flipped back and forth my dream book of 2013, I saw many things I haven't done or executed yet. One of them is the health aspect, where I wanted to reduce my weight but also be fit. I want all my blood tests come in normal level.
I've decided to give commitment to this specific resolution.
I was on and off to go to the gym and exercise. In June 2013 I signed up for program with personal training but I wasn't consistent and didn't have regular time.

I was inspired by a fitness youtubers, Keaira Lashae, who posted a video about 30 Day Fit Challenge.
I thought, it worth doing it. Thirty days is a sufficient time, short enough for me and for everyone to do daily and get results.
Here's her video on the program. She has prepared 30 Days program complete with exercise video for each day.

Yoga exercise

My friend, Ajit, has put a file about Yoga Training at his website. Go here and save it to your PC.

Antiaging Exercise

As we are getting older, our body metabolism is getting slower. I found many people after their 30s become lazier, or don’t have time to do routine exercise due to their office work. Actually, during that period of age, we should have done more exercise. Lots of people in their young age gets degenerative diseases.

Before you exercise, you must understand your needs. What your health condition right now, what area of focus you want to improve, what your limitations, etc. Antiaging exercise leads to a longer life. Different group of age may need different exercises.

Entering your 40s, you must be more conscious about your health. There is antiaging exercise you can do to make your back and abdomen strong.

Some of the antiaging exercise are light exercises, so if you do this kind of exercise, you don’t need to worry of the side effects. You will still get the result you need. The key is to do it regularly with combination of good diet and healthy lifestyle.

A little about Yoga

Can yoga change your body?

A couple of years ago you may have associated yoga with peace-loving hippies hugging trees and chanting. Gets most of Hollywood swearing by it, though, and suddenly it’s cool. But is it really all that, and does it make a difference.

Depending on the class type, yoga can be intensely active, and moving from one pose into the next can really get your heart racing. A lot of people avoid yoga because they think it’s not a good work-out and they won’t sweat, but Ashtanga will definitely do both. It gets your heart rate up, and metabolism higher, so you’re working in a fat burning zone

Yoga works your internal system too

Because yoga incorporates a deep breathing style, you’re filling your system with oxygen, helping to rejuvenate body cells. By changing poses and generating body heat, you’re sending a fresh, continuous blood supply (oxygen) to every organ, tissue, muscle and joint in your body. “The combination of strength and breathing lengthens the muscle fibre and tissue. So, rather than having the compact muscles of a body builder, your body takes on a more streamlined appearance.

When can we see the results??

Yoga is commitment, but all it takes to make a difference is 30 minute, three or four times a week. Ki and Iyenger yoga are slower styles – you’ll notice your body becoming learner, but it can take three to six months. Ashtanga or bikram yoga is faster classes with lots of challenging poses, and if you do two or three classes a week, you’ll see results within six to eight weeks.

Yoga VS cardio work-out

Yoga works deeper into the muscle, stretching and strengthening as opposed to building them up on a surface level, therefore the body becomes toned rather than bulky. Through yoga, your body becomes more flexible, plus you have greater strength and noticeable definition. You’re not going to get bulky from yoga, because you’re only supporting your own body weight. Look at people like Madonna and Gwyneth Paltrow – they’re all Ashtanga fans and have lean, defined physiques. Compare that to cardio celebs like Mel-C, and you can easily see the difference.

(Bronwyn McCahon - cosmo)

Go here for Yoga stuffs

Best Gym Machines

By Raphael Calzadilla, BA, CPT, ACE, RTS1
eDiets Chief Fitness Pro

Friday, May, 09, 2008


Q: What are the best machines to use at the gym for strengthening and toning the body? I've changed my routine to decrease the amount of exercises that I perform due to time constraints so I need to make the most efficient use of my time.

A:

In your case, if you're decreasing exercises, then I recommend mostly compound movements. Compound exercises work multiple muscle groups while isolation exercises focus on one muscle group. The compound exercises burn more calories and provide more overload on the muscles. For example, walking lunges are more effective for the butt than the Butt Blaster machine because the lunges burn more calories and also work the hips, quadriceps and hamstrings.

Here are the exercises I recommend:

Chest:
Dumbbell incline press
Dumbbell chest press
Machine chest press

Back:
Dumbbell rows
Barbell rows
Lat pull-down machine
Seated cable or machine row (use various grip handles)

Shoulders:
Seated or standing overhead dumbbell press
Standing dumbbell lateral raises
Bent over dumbbell rear raises

Biceps:
Dumbbell curls (with variation in seat setting)
Barbell curls
Machine curls

Triceps:
Lying EZ curl bar extensions
Decline dumbbell extensions (palms face the body)
Machine press down
Standing one arm dumbbell extensions (dumbbell lowered behind the head to upper back with elbow stationary and pointed toward ceiling)

Legs and Butt:
Barbell squats
Dumbbell squats
Plie squats with dumbbell or barbell (much better than the adductor machine)
Leg press with feet high (gets the glutes)
Stationary lunges
Walking lunges
Extension step ups on 12" step, lifting leg high
Semi stiff-legged dumbbell dead lift

Calves:
Seated calf raise
Standing calf raise

Abs:
Fitball crunch
Roman chair leg lifts
Bicycle maneuver