Exercises You Can Do in Your Hotel Room

Sticking to your workout plan is pretty simple if you stay in one place, but what happens when you have to travel either for work or pleasure? That means you will have to change your routine to a certain extent. You can do some research on the place you will be staying at and find whether or not it has a gym that allows you to join for a few days only.

But, if you can’t be bothered with all of that, you can do a workout in your hotel room which won’t cost you a thing, and best of all, you don’t need any equipment to do it. Just hard work and that’s it. Here’s one example of a hotel workout routine you can do by setting aside only 30 minutes in a day.

Bodyweight Squats

Doing squats is probably the best exercise you can do if you want to tone the muscles in your lower body, such as hamstrings, quads, glutes, and calves. To do this workout properly, stand in front of a large mirror, provided that there is one in your hotel room. Your feet should be a shoulder-width apart, and pointing straight forward. You can keep yourself balanced by stretching out your arms while you exercise. Your body weight should rest on your heels, not your toes.

Next, begin to squat down as if you were trying to sit in a chair, until your thighs are parallel to the ground. If you feel like you can squat down even further, do it. Keep your body in this position for about 10 seconds, before you rise back up.

Beginners should do 3 sets of 15 repetitions, but if you think you are able to do more and the very idea of being considered a fitness beginner offends you try to do 4 test of 25 reps.

Push-ups

Push-ups are one of those essential exercises that really come in handy when you are prevented from visiting the gym, and you don’t have any equipment to do your weight training. Another great thing push ups awayabout push-ups is that you can choose which muscles in your upper will be targeted with this exercise by simply changing the position of your arms.

You can do push-ups with your arms a shoulder-width apart, or perhaps even wider. You can also put your hands next to each other and do push-ups that way, as well. In order to work out all the different muscle groups in your upper body, such as pecs, deltoids, back and shoulders, combine several different types of push-ups.

You can also vary this routine by doing your push-ups on an incline or a decline. Decline push-ups can be done by simply putting your hands on a bed, a chair, or anything you can find, while your feet rest on the ground. Incline push-ups, on the other hand, are done by elevating your feet and putting your hands on the ground.

Incline push-ups are great, because not only do they engage the muscles in your arms and back, but they also work out your abs. If you want to do these push-ups, perform each rep by keeping your body perfectly straight, and holding for about 5 to 10 seconds, before you push back up. If you feel like your level fitness allows you to do more, do 2 or 3 sets of 15 reps.

Lunges

Although they are mostly done by women, lunges are a great exercise for anyone, since they engage several muscles in your lower body at the same time, such as quads, hamstrings, calves, and especially the glutes. You can either do walking or in-place lunges. Since you will be doing these workouts in your hotel room, you will probably need to stick with in-place lunges.

 

Begin with your feet together, your hands resting on your hips, and your back straight. After that, take a step forward so that your thigh becomes parallel to the floor. Your weight should rest on your front foot and your back heel. Hold that position for a while, step back, and then repeat the entire process with your other leg.

Dips

Toning the muscles in your upper arms is one the most common workout goals, especially for women, and this can be done with one simple exercise: dips. Dips are more efficient than other exercises designed to target the triceps, because they engage every part of this muscle. Dips are very easy to do.

Turn your back to the hotel bed, and place your hands on it, keeping them next to your body. Your legs should be straight and pointing forward. If you like a challenge, you can elevate your feet and put them on your suitcase, or a chair. Next, start “dipping” down until your elbows are at a 90 degree angle. After that, push yourself back up slowly. Do 2 or 3 sets of 15 reps.

Planks

In addition to working out your upper and your lower body, you also need to work out your core. While stomach crunches are a good exercise for your core, you need to do hundreds of those. A better alternative would be to do planks, which engage your abdominal muscle and muscles in your lower back.

To do planks, you should be lying face down while balancing your body weight on your toes and your forearms. You also need to keep your body perfectly straight, much like a plank. You should hold this position for about 30 seconds while keeping your abs tight. In case you can’t plank for 30 seconds, start with 10, and work your way up from there. Do 4 sets of these, with 13-second breaks between sets.

These exercises can help you stick to your training and fitness routine even if you are away from home.

Five Ab Workouts That Will Chisel You to Your Core

Your abs are not a singular entity that works as one. Besides the stereotypical six-pack we all know, they’re composed of four separate muscles: internal and external oblique and transversus and rectus abdominals

If you want to get your abs to their fullest potential, you need to do exercises for each of these muscles, incorporating rotating, sit-ups, and stabilizing. This will strengthen your abs, but there is a problem. Unless you get rid of the fat on your midsection, you won’t see them.
Try as you might, whether you do thousands of crunches each day or hundreds of pushups, it won’t matter.

Abs aren’t special; you need to train them the same amount of time as you should any other muscle. Abs are determined by your diet. If you eat more calories than you can burn off, you won’t see them. So make sure you eat healthy and burn your fat off if you want to see them. In the meanwhile, there are different ab exercises that you can try out to sculpt your abdominal’s even further.

The Stability Ball Plank

This exercise doesn’t even require movement, but it is challenging and can build endurance on your lower back and abs. You’ve heard abs_workout_ball_12of the normal plank, but this is the more challenging variant of it, and all you need is a stability ball. Place your forearms on the ball while your feet are juxtaposed on the ground. After that, contract your abs and keep it there for a minute. Rest for another sixty seconds, and repeat.

The Stability Ball Side Crunch

Here’s one that will eliminate your love handles! And all you need to remove those pesky things is a stability ball. Lean over the ball in a sideways position, placing your hip on the ball and allowing your torso movement. Separate your feet and press them against a wall. This will allow stability and control. Your hands should be behind your head, and you need to lean sideways over the ball. Crunch, moving you back up to the starting position. Do about 15 repetitions on each side. You will feel the burn, and even more so after you wake up the next day.

Bicycles

Everyone loves to ride their bike, right? Well, this is a great exercise because it also works on your lower abs and love handles. This is where fat festers, and you can easily remove it with this workout. Lie face up, pointing your legs in the air. Then, place your fingers behind your head. Move your right leg at a 45-degree and angle, all while rotating your upper body to the left. Then, aim your right elbow to your left knee. Alternate sides, almost like you are pedaling. To do this, straighten your left leg, bend your right, and move your left elbow to the right knee.

Weighted Crunch on a Vertical Leg

This will give your crunches even more power. Lie on your back and hold your legs in a vertical position. Make sure your body has about a 90 degree angle to the ground. Move your arms vertically in front of you, reaching upwards as close as you can to your toes. Lower your upper body back down to complete the rep. For more resistance, hold a five pound weight or higher.

Backwards Sit-Up

Don’t you love it when something familiar has a new gimmick to it? Well, with the tried and true crunch, you can give it a breath of fresh air. Don’t lie on your back and put your hands behind your head. Instead, move your knees to your stomach. Put your hands under your butt to support your back. Your head and body should be on the floor, your knees bent. Move your knees to your stomach and slowly bring them down, lightly touching the floor with your feet.

These are just some of the exercises that you can do to help work out all your muscles. Abs require more than just crunches. You should work them out only twice a week at most. You need to give it the same attention as you would the other muscle groups in your body. And, as mentioned before, you need to help remove the fat in your midsection before you can actually see results.

Improving your ab muscles has many benefits even if they aren’t visible, but you should burn some fat in order to get them to poke out. Eat fewer calories and exercise more to accomplish this task. With that, you know the ways to get the washboard abs of your dreams. It doesn’t come easy, but exercise is never easy. You need to work out hard, eat right, and remember that abs are made with your diet in addition to exercise.

Turn Flab into a Six-Pack

Although we live in an era where technology gets a lot of things done for us, there is still no exercise machine which will burn your excess fat, get you ripped in an hour or two, after which you would leave the gym, toned and chiseled. Burning fat and gaining muscle is a slow, complicated process and here is why.

Interesting Details about Fat

Let’s look at it from a mathematical and physiological point of view: if you want to gain a pound of muscle, you need to consume 2,500 calories on top of your usual intake. If you want, for instance, to put on a pound of muscle in two weeks, it works out at about extra 180 calories per day. Simple, right? Yes, but in order get rid of one pound of fat, you need to burn about 3,500 calories. This means, if you were to lose one pound of fat over a period of two weeks, you have to burn additional 250 calories a day. Seems kind of contradictory, doesn’t it?

The truth is, the processes of burning fat and gaining muscle are connected, and they will happen at the same time provided that you stick to proper nutrition that consists out of lots of protein, complex carbs, good fats, all the while avoiding sugar. Apart from proper diet, you also need to exercise, with your workout routine including both cardio and resistance training.

According to the results of most studies conducted, if you stick to resistance training, it will result is loss of excess fat, in addition to building more muscle. While there are ways of measuring your body fat percentage, there is one far simpler test you can do, and that is: the clothing test. You see, as you lose fat, your clothes will become looser, as a result of dropping all that fat.

However, a lot of people tend to make the mistake of looking at the numbers on the scale. They put in the hard work, and when they step onto the scale, they see the same number, which leads them to give up the whole thing.fat_to_muscle

This is wrong, because muscle weighs more than fat, so even though you lose fat, you gain weight through muscle mass. This is why the way your clothes fit is a much better indicator. Also, if you really want to monitor your progress and measure your weight, do it just once a week. That way, you will put a lot less pressure on yourself. The only time when you should be worried is when the number stays the same, and your clothes starts to become tighter, which means you are definitely doing something wrong.

So, if you are looking to get rid of fat, and build a lean, chiseled physique, these are the 3 steps you should incorporate into your workout routine:

Lifting Heavy Weights for 2 Days to Build Muscle

This approach should involve heavy weights and a low number of repetitions. Instead doing one set of 10 or 20 reps, try to do 4 sets of 4-6 reps instead. During one of these two days, you should focus on targeting major muscles groups in your upper body, such as your back muscles and your chest. On the second day, you should work out the muscle groups in your lower body, like the quads, hamstrings, and the glutes.

High-Intensity, Whole-Body Circuit Training for 2 Days

This type of training should be aimed at all muscle groups, and should involve very little resting time between all the different exercises, and a higher number of reps with lighter weights. You should also alternate between muscle group, to prevent your body from getting used to the routine and to avoid plateauing.

For instance, you should do sets of 12 to 15 reps during a single circuit, and repeat the entire process 3 times in a row. The exercise should involve chest presses, squats, sit-ups, pull-ups, hamstring curls, bicep curls and triceps extensions.

The goal of this routine is to increase the production of human growth hormone which is, apart from being responsible for burning loads of calories, also essential if you want to build muscle and boost your metabolism in the process.

Long-Duration, Low-Intensity Endurance Training for One Day

This step should be the easiest from the intensity standpoint. One example of this low-intensity exercise would be walking or cycling at an easy pace, for the duration of 60 minutes.

Now, what you need to understand, is that these exercises are there to make sure your body burns as much fat and builds as much muscle as it can. However, just exercising alone is not enough. Arguably, proper diet plays an even bigger part in the entire process. Let’s take a look at how you should balance your diet in order to achieve maximum results.

Calories to Protein Ratio

In order to calculate the number of calories you should consume in a single day, measure your weight in pounds, and multiply it by 13. That number should give a pretty good idea. It may seem a bit steep, but because you will be working out regularly to build muscle mass, you will need every single one of those calories. If you fail to eat enough calories, you will lose fat but you will also lose muscle, resulting in a look that is definitely not lean and toned.

You will also need to calculate the amount of protein you should intake during the day, which works out at around 1 to 1.5 grams of protein per pounds of lean body mass, which is your body weight, minus the fat. The best sources of protein are chicken, white fish, turkey and so on.

Conclusion

As you can see, staying in shape is fairly simple. In this case, try to avoid stepping onto the scale too often, since it’s not a reliable indicator of your progress. Stick with your tape measure instead. Regardless of the number on the scale, as long as your waist circumference is getting smaller, and your clothes looser, you are on the right track. Armed with this new knowledge, go out and be the best you that you can be. Good luck!

Clearing Up Cardio Confusion in Training

The gym world has many debates. What can you eat? How much should you exercise? And most importantly, how much cardio should you do? Your gender may determine your mindset. Many women say that a good amount of cardio is needed for a perfect workout, and men will say that it hurts their muscles and that it should be done sparingly. In all honestly, your cardio should be determined by your goals.

For instance, some people who want to lose weight forget that they need to lose fat and not muscle. If you lose muscle, you may see a horrible result. You may end up with loose skin that’s flabby. For many, this is known as being skinny fat.cardio training

A skinny fat person does too much cardio and not enough weight training. While they do lose fat, muscle is damaged, and you don’t look toned, but just thin. You’ll see plenty of skinny fats in the gym, abusing the cardio machines like none other. They tear up the treadmills, destroy the ellipticals, and have scaled the stair masters.

This is not to say that you should not to cardio. In fact, you’ll need a place for it no matter what you want. It helps to burn calories, and if you’re not dieting, it helps to ward off any weight gains you may have. But you should have resistance training in your workout for at least three days a week if you want to build and keep your muscle. This way, you’ll shed the fat and keep toned.

Some people are thin naturally and may have trouble bulking or gaining weight. If you’re like that and want more muscle, do not do much cardio. This will burn an excessive amount of calories and you won’t gain your muscle.

Let’s say that you’re trying to make a clay pot, and you have one side completed. However, you take the clay from the completed side to build another one. This means you’re back to the starting point. So if you do an excessive amount of cardio, you won’t see any results.

Suggestions on How to Do Cardio

Your cardio should be inside your resistance training. It’s easy to do, and you’ll see the best results. For instance, you can set of lifting, and instead of taking a total rest, you can run in place for about a minute. This will build up, and soon you’ll have a lot of cardio in your workout.

Doing too much running before your do the weights may cause you to lift less or not as heavy, so do not do that. Instead, do 10 minutes before you lift, and another 10 afterwards. This will give you more energy for your resistance training.

Figure out your goals and look at your schedule before you do an excessive amount of cardio. Say you only have an hour to work out. Just do an hour workout that has both weight lifting and cardio, and you’ll reap the rewards of both worlds.

Also, your cardio should be a good quality kind. Do 20 minutes of high-intensity running instead of an hour of walking at a slow pace. More cardio does not mean it’s better. In fact, it’s a case of quality over quantity.

A Better Alternative to Cardio

Instead of burning the calories, you should eat fewer calories, and eat from filling foods instead of empty ones. If you can, try cutting out junk food, and save it only for a special occasion. Taking out subtle snacking can make all the difference, and soon you can lose fat and build muscle like never before.

So yes, cardio is important, but you must do it in moderation. It’s better to have a toned body than to have one that’s flabby and skinny. Make sure to exercise smart, and it will make all the difference in your workout.

The True Meaning of Fitness and How you can Start Improving Yours

Fitness has become quite the buzzword over the years, with everything and everyone saying it. So what is fitness? Many people have their own interpretation, but the official definition from the National Federation of Professional Trainers Handbook defines fitness as this.

“Having the energy and strength to perform daily activities vigorously and alertly, with energy left over to enjoy leisure activities or to meet emergency demands. The muscles, lungs, and heart should be strong, and weight and body fat should be within a desirable range – 25% body fat or less for women and 18% body fat or less for men.”begin_fitness_33

To many that seems like a sensible definition and it brings out what fitness is all about. That said, you should give your mind some exercise as well. You need to work out if you want to obtain fitness in both the physical and mental areas.

Breaking Fitness Down Even More

To analyze fitness entirely, you need to look at four different factors and take all of them into consideration.

Cardio Respiratory Conditioning

In other words, if you have cardio conditioning your lungs and heart can keep up with your muscles during your workout. If it’s not conditioned it can cause hindrances to your workout, such as you running out of breath easily. Having great endurance when it comes to cardio can give you much more energy. In addition to that you can burn calories, shed the body fat and keep your weight at a normal level.

To achieve this, here’s what you do:

Intensity: Around 60 to 70 percent of your max heart rate should be ideal when you’re training using cardio.

Activity: All of your large muscle groups will be used, and it will work for steady exercises over a long period. For example, cycling, running and swimming.

Frequency: You should do cardio activities about three to five times a week depending on your endurance.

Duration: It should be about 15 minutes to one hour per day, depending on your tolerance.

In just six to eight weeks, you’ll see a difference.

Muscular Endurance

Muscular endurance means that your muscles can do contractions for long periods of time. For instance, holding your baby for an hour or doing crunches gives a low intensity jump to your muscle over a long period, showing a sign of muscular endurance.

To achieve this, here’s what you do:squat_begin_fitness

Intensity: About 40 to 60 percent of your weight capacity should be used, so do about 20 to 25 reps each time.

Activity: Performing three different circuits of three different exercises is what you need to do. Those exercises include pressing, pulling, pushing and leg squatting.

Muscular Strength

When it comes to strength in your muscles, there’s two types you need to look at.

Static: This is the weight your muscles can hold without any form of movement. A few examples of this include a plank or a bridge.

Dynamic: This is based on the weight that your muscles can move. For instance, bench presses and curls are a few examples of dynamic.

For fitness, you have to be tough enough to do these daily exercises without fear of injury, especially when it comes to lifting heavy objects, which, no matter who you are, you may have to deal with at some point.

Intensity: Eighty to 90 percent of your total weight capacity should be used. Perform four to six reps for each set.

Activity: Static or dynamic exercises, which we’ve covered above are some of the exercises that you should do. Compound movements are the best idea as they’ll target your muscle groups instead of just an individual muscle.

Frequency: Each muscle should be exercised no more than twice every week. This will give everything a chance to heal.

Flexibility

When it comes to flexibility, it’s one of the most underrated parts of achieving true fitness, and fittingly, it’s also one of the most important. Basically, you move your muscles and joints through a complete range of motion. There should be no pain or feeling of discomfort throughout this.

To figure out how flexible you are at the moment, do the Toe Touch Test. Straighten your legs and bend forward, attempting to touch your toes. If you do touch them, you’re flexible. If you can’t, you need to improve your flexibility.

Why is flexibility important? Besides lowering your chance of injury, it can help keep your muscles and joints going, even when you age. A few ideal areas to work out are your posterior thighs and lower back. These areas get injured the most and by keeping them fit you can reduce your chance of a serious blow to yourself.flexible_fitness_33

Intensity: Stretching is not intense at all. You have to pull gently on your muscles, and not feel any pain. If you feel even a tad uncomfortable, ease your stretching and try again.

Activity: Simple stretches are the best ones. Loosen up every muscle and joint in your body beforehand.

Frequency: Perform stretches before and after every workout so that you will lessen your chances of sore muscles and injury.

Duration: Stretching should not be done more than 10 to 15 minutes daily. Do more, however, if you want to improve your flexibility.

The Best Workout if You Want To Achieve True Fitness

The NFPT recommends this workout if you want general fitness.
Begin by warming up from five to 10 minutes. A few examples include stretching and an easy aerobic activity. Walk or get on the cycle to do that.

Then, do 25 minutes of weights. Three sets of 25 reps are ideal for the following workouts: squats, pulling, and pushing. Do three of these circuits and you’ll have nine sets.

Afterwards, do 20 minutes of an ab workout. Planks, crunches, push-ups, and more, these will get your ab muscles screaming and burning.

In addition, perform 20 minutes of aerobics. Get your heart rate up to 70%. Aerobic exercises include cycling, jogging, swimming and running.

Finally, spend five to 10 minutes to cool down. Stretching can help to relive your tired muscles and stop them from being injured. Make sure to stretch the muscles that you worked out.

For this workout, try these exercises:
Pull Downs
Triceps Extensions
Military Press
Chest Press
Curls
Rows
Leg Curls
Leg Extensions
Squats

Achieving true fitness is something that many have tried, and failed to do. However, by following this guide, you can be physically fit. You’ll feel better, age gracefully, and live a long life. So what do you have to lose?