Weight Training Log

You can tell whether you are making any progress with the gym workout by keeping a weight training log. When progress is not visible, you thus have the chance to look over the entire workout routine and identify the mistakes. Over-training or under-training, these could be two of the problems. As for the organization of the training log, there are several possibilities: according to the traditional variant, the columns should include the dates, the resistance level and the performed sets. The direct mention of the weight increases could be another essential weigh of organizing the weight training log.

To give just an example of what a log should look like, let's analyze a column and see how you should interpret it. For example, if last time you trained you did eight sets of bench presses with 205 pounds, on your new session you may hit the same 205 pounds but this time in nine reps. There is usually no growth in resistance, muscle mass or strength when you train at the same level all the time. The best way to create a weight training log within minutes is to print ready made customized workout sheets.

The weight training log should include a special column in which you can record your weight before every workout. Although weight is not always relevant for the results of gym training, it is sometimes helpful particularly if you try to burn fat and replace it with lean muscle mass. The weight training log should further include a cardio section too. The workouts can be kept track of in relation with the cardio performance. It seems that when performed before the weight training, the cardio routine reduces the intensity of the exercises.

Evolution is easier to track if you include such sections n the weight lifting log. Mood variations may help with training or can ruin it. If you include a section for mood in the log, you will be able to determine if the success of your exercises is not influenced or impaired by the way you feel when you train. Normally, you wouldn't be able to make a pertinent observation from one week to another, unless you have this weight training log to check. If high energy levels define your mood at 5 pm every Monday, then, that is a great time to train, but this is just an example of how you can use the mood section in your advantage.

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What Exactly Is the P90x Exercise System?

The P90X exercise system was introduced by Tony Horton and is supposed to transform you into a sculpted beach body in 90 days. The claims of the product are, if you follow the exercise plan and diet plan you will have a new body to show for it in just 90 days.

The program uses a combination of cardio exercises, yoga, plyometrics and light weights. Plyometrics are exercises that bring strength and speed together, and are used by many professional athletes. The P90X theory is that the exercises should be changed frequently to avoid what they call plateaus. This is where the body gets used to what your doing so it stops being effective. The P90X system creates "muscle confusion", so that these plateaus are avoided and the system continues to work.

There isn't a lot of weight lifting with this system. In fact, the exercises are done at home. The idea is several repetitions with light weights rather than shorter exercises with heavy weights. If body building through weight lifting is the goal, this is not the program.

You have to be willing and able to commit to an hour a day, six days a week, for 90 days. It comes with 12 DVDs that show you exactly what to do each day. It also comes with a nutrition and diet plan. You have to follow that as well to expect results in the promised 90 days. The program is clear when they say that you cannot continue to eat just anything. It requires a detailed nutritional diet. The instructions will guide you on what you will be eating.

If a person is truly committed to getting healthier and losing weight the P90X program can deliver exceptional results. It does, however take incredible commitment and dedication. For most people it will be a completely changed way of life. So before spending the money on the system a person should really decide if they really can make such a big change.

Although the program says that you will lose the fat and have a sculpted body in 90 days, you really are making a lifestyle change ongoing. Otherwise, the results will eventually slip away. After the 90 days you will still be following a healthy diet and exercising. So it is more of a lifetime commitment. If you are looking for a healthier lifestyle, this system can get you there. If you stay there is up to you.

Alex Morre is a fitness buff and maintains a website about the P90X workouts where he answers the question what is P90X?

Why Your Workout Doesn't Work - What Can You Do When Your Exercise Program Becomes "Routine"

It is typical for people to find something they like and stick with it. This goes for exercise as well. If you find a routine, be it Yoga, weight training or running, you'll be more likely to do it if you like it and more importantly, if it produces results. However, a routine can become just that, routine.

For the most part, anything new will work at least for a short time (generally, about a month). The problem is when that 'new workout' becomes a 'routine' workout. Here is why.

The Source of the Problem

The muscles of the body react to stimuli. If we stress a muscle to the point that it cannot handle a load, then the muscle needs to grow stronger in order to handle that load. If the load is applied over and over again (exercise), the body will adapt to the stimulus quicker. However, once the body adapts to that load it no longer needs to grow. Therefore, if the stimulus doesn't change the body doesn't need to change either.

A load can be defined as weight lifting (resistance training), running/walking (cardiovascular training) or stretching (flexibility).

Using weight training as an example, many people will find a routine that they like either from a magazine, a friend or any other number of ways. At first, they see some results because their bodies are not used to handling this new load. However, after doing the same routine for 3-4 weeks, the body adapts to that load and no longer needs to change in order to handle it. So, there are no further results.

When speaking about cardiovascular exercise, think about how someone has a favorite loop that they like to run. The body will take about 3-4 weeks of running before it becomes accustom to running the route. The body will know where, the big hills are, how long it will take you to run that route and how far the route is.

The Solution is Simple

The solution is simple. Change the stimulus! For example, for the cardiovascular training, run on the treadmill for a month, then do the elliptical trainer for the next month. The following month, get outside and ride a bicycle, go swimming or enroll in a kickboxing or aerobics class, or join a conditioning program! While these might be more drastic changes, a very simple change is to change the route you run. Even running your current route but in the opposite direction will change what your body is use to.

Why is a conditioning program (fitness boot camp) so good for you? We change the stimulus for you by doing many different types of exercises, which are typically exercises that you wouldn't do on your own. Not only this, but we also make you perform these exercises in ways that you don't typically do on your own.

With weight training, try lifting heavy weights with a low number of reps one month and switch it to a higher number of reps with lighter weights the next. Obviously, changing the types of exercises you do is a way to change the load as well (for example: chest press vs a chest fly).

Finding what works for you

Exercise for most people is not an exact science. Professional athletes have coaches who help them track their progress. You have personal trainers and boot camp instructors. Some exercises that you do will not be the right fit for you, but trying different exercises and routines will motivate you to keep trying! We all have to switch it up and see what works and what doesn't. Keeping detailed notes of what you do and how you do it are going to help you get there faster. When you find something that works, keep it for later use and get back to it a few months later!

Tom Kalka has run Custom Fitness Concepts in Virginia and has provided custom exercise programs like these for more than 14 years. Check out our website to learn more about how a fitness boot camp can help you break the your workout "routine" and take it to the next level.

Women Who Lift Weights and the Fear of Becoming Masculine

Building an enviable physique is the aspiration of most people when they begin a fitness oriented lifestyle. The desire to lose the dreaded gut, and tone up the rest of the body is at the top of the list for most Americans during every New Year's Resolution. The majority of men set out to hit the weights hard in order to transform their "string-sized" arms into monumental peaks. Cardiovascular routines are sure to follow, as they dream of the alluring six-pack awaiting them.

Women, on the other hand, are torn between two possibilities. They also desire to tone up their bodies and lose the extra fat. Unfortunately, a huge stumbling block awaits many of these women before they even begin. This obstacle occurs not in the gym, but rather in the minds of the majority of women. A tremendous fear exists that if they engage in strenuous weight lifting, then they will begin to develop masculine qualities, essentially losing their femininity. This principle is completely unfounded, without a shred of truth.

The truth is that women need to lift weights just as much as men, if not more, in order to obtain a stunning physique. Women already "have the weights stacked against them" when it comes to building muscle. Men have an abundance of testosterone with low levels of estrogen, which is very conducive to building muscle. Women, on the other hand, have low levels of testosterone and high levels of estrogen. This switch in hormones makes it very difficult for women to gain any muscle at all. Therefore, women have to work much harder than men in the gym to gain substantially less muscle.

Another principle that every woman should consider, is that a weight lifting routine combined with an efficient cardiovascular routine is by far the best means of losing fat and keeping it off. When a person lifts weights a few things happen. The individual burns calories while he/she is working out. Also, typically with cardiovascular workouts the calorie burning only lasts for a few hours after the workout, but with weight training the muscles need to be rebuilt after being torn down during the exercise session. This rebuilding of muscle also consumes additional calories and can last for several days. But perhaps the most significant factor to consider is that for every pound of muscle that an individual gains his/her metabolism permanently increases to the point where they can consume an additional 50 calories each day. If a person was to gain 10 pounds of muscle, then that person could consume an additional 500 calories each day, just to maintain their weight. By lifting weights and gaining muscle the fat burning process is greatly expedited and sustained.

Many women will read the above information and still stray from lifting weights. Instead many of these women will seek to perform only cardiovascular workouts for "fear of becoming a man", resulting in emaciated physiques without a hint of muscle tone. The truth is that weight lifting will NEVER change a woman's anatomy. The horse voice, hairy bodies, massive muscles, etc. that are seen on other women bodybuilders are the result of anabolic steroid use and not lifting weights. Only by lifting weights will a woman be able to obtain the desirable curves while maintaining a lean physique.

Women also need to ensure that they eat the proper nutrition in order to see the best results. Maintaining a good diet plan and a thought out workout plan will guarantee great results. For free diet plans, free workout plans, free nutritional advice, & much more then please check out my website at http://www.toneyourbod.com. I also have a fitness forum where you can respond and ask any questions that you have regarding fitness, nutrition, supplements, etc. I wish you all the best in your fitness endeavors!

10 Good Exercise Tips to Remove Your Overweight

The first option to anybody who is worried of his/her overweight is to visit the gymnasium nearby. They are seen there being engaged in heavy workouts and exercising accordingly. But ultimately they are found to be nonstarters. Reason? They did all but in a nonchalant way and as if they were favoring someone else. Besides the lack of good exercise tips made them paupers. However there are others who draw large benefits from the same gym. The only difference is they are having good exercise tips. What does this indicate? The effectual presence of good exercise tips makes all the difference. Therefore, if you have to succeed, you must be confident of the good exercise tips from the very beginning. Now these tips are nothing except that produce faster and sturdier results.

If you also get hold of these effective and good exercise tips, you will gain certainly. You can also develop muscles, burn of more calories and hence remove overweight. How should you begin? The first of the good exercise tips is warm up. At this stage before starting each workout you hall have to warm up for 10 minutes and also some light stretching. Though people tend to neglect but this is essential. The process of warm up makes your blood flowing and the muscles both hot and loose. Besides a high-quality warm up lessens the chances of injury and helps you to have efficient exercises. You hall have to take rest between sets.

It is enough to take a 1 - 1.5 minute break between each set. This is undoubtedly one of the good exercise tips. The muscles, as a result, get relaxed and ready for next set. If you do not, there may be risks of fatal injury and there may be more. Concentrate on two muscle groups and work on them during each visit to gym. One of them is major and the other is minor. While the major include chest, back, legs, the minor includes triceps, biceps, shoulders. Be attentive to jog before dong this. It influences the process of reducing fat. Never spend a lot of time at the gym. You are there to remove your overweight. As a part of this you are working out. So abridge it and make effective. If you are advised by the professional trainer, concentrate on weight lifting. Do 15 sets of weight lifting for the major muscle group and 9-11 for the minor ones. But before that, try to have a thorough consultation with the trainer.

It is not applicable for everybody. Try to drink a lot of water during workout. It is of immense importance. Due to workout a lot of energy is burnt off along with acceleration of the rate of sweating. The drinking of water or any energy drink compensates that loss. Always try concentrate on your objective. Don't waste time through chatting as it hurts concentration. Always remember that reduction of overweight is no simple task. It requires commitment. The next steps are swimming, cycling and stretching. Besides a rest 72 hours between workouts is needed.

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