The latest video craze is thanks to the Wii and complimentary games like Wii Fit and EA Sports Active. These “exergames” have made fitness enjoyable by allowing physical activity to be fun, challenging, and adventurous. These fitness video games are great for improving eye-hand coordination, balance, stability, and stamina; all of which you can do at the gym as well.

Although the sweaty gym or health club may not be the most enjoyable place to spend an hour or so of your day, the benefits are endless. I understand that driving to the gym is an inconvenience and full of germs and people you may not want to talk to, but suck it up and hit it hard!

I strongly believe there is no substitute for exercise itself. Although “exergames” do a good job, exercise cannot be imitated. Cardiovascular training can be done anywhere and everywhere, but there is no exception for weight training. Weight training has been proven to increase bone density and lean muscle mass, improve posture, and reduce the risk of future injuries, which is not something you’ll be able to accomplish with your video game.

As a fitness expert, I encourage you to proceed with your normal workout routines (cardio and weight training) and let the digital workout world be an added benefit to your physically active lifestyle. In other words, don’t rely on video games to get your physical activity, use them for fun and additional exercise.

Post from: Diets in Review Blog

Gym Workouts More Beneficial than Fitness Video Games

Wedding Season Week 7:

“If you think you can or think you can’t; you’re right!!”

Tip: Be sure to drink plenty of water throughout the day and during your workout. Try to avoid sugary sports drinks or high sugar/carbohydrate fruit drinks. These drinks are only necessary when you are working out for extended amounts of time and your electrolytes are depleted, otherwise water is the only necessary fluid to put into your body. Try to intake 80 to 100 ounces a day if you exercise at a moderate to high intensity level.

Week 7 Wedding Fitness Plan (Core Stability Blvd):

Core stability is absolutely huge. I can’t emphasize this enough. Every thing begins and ends with a strong and stable core.  I have covered the basics about the core in a previous article so I am not going to go into much detail, but the core consists of your entire front and back sides; not just your abdominal muscles.

Below are my favorite core stability exercises and I recommend performing two or three sets of 20 to 30 repetitions or hold each position for at least 30 seconds if required. Remember to get your cardio (30-60 minutes) in as well. Have fun!

Post from: Diets in Review Blog

10 Week Wedding Fitness Plan: Week 7

Dr. Ishak A. Mansi of Louisiana State University is the lead author of a study that is encouraging building designers to reconsider how they place stairs in their work. They say that as it is, there are several factors that discourage people from using them. They are often tucked away and hard to find. And on a subtler note, stairs are often thought to be only used for fire escapes.

One interesting way Mansi and his colleagues, including his architect wife Nardine Mansi, say that designers can encourage stair use is with music. Other factors that discourage the use of stairs is no air conditioning and heavy doors.

The researchers didn’t mention the fact that it’s harder to walk up stairs than it is to push an elevator button. It will take a little more to shift the public’s habits. However, the researchers say that even just a moderate increase in the use of stairs can help solve the obesity epidemic.

(via: The New York Times)

Post from: Diets in Review Blog

Experts Promote Stairs for Fitness

Three basic body types and workout regimens:

Ectomorphic: Tall and lean body style with a high metabolic rate which makes it hard to gain either muscle or fat. If you fall into this body type, you should perform 20 minutes or so of cardiovascular training three times a week and weight training consisting of three sets of six to ten repetitions with a moderate to heavy weight three to five days a week.

Mesomorphic: Square, sturdy bodies, commonly known as athletic bodies. Tend to bulk with strength training. If you fall into this body type, you should perform 30 minutes of cardiovascular training three to five days a week and weight training consisting of two to three sets of 20 repetitions with a light weight three days a week.

Endomorphic: Short and round body style and tend to store body fat easily. If you fall into this body type, you should perform 45 minutes of cardiovascular training three to five days a week and weight training consisting of two sets of 20 repetitions with a light to moderate weight three days a week.

Again, this is just an opinion from another fellow fitness enthusiast.

via Women Fitness

Post from: Diets in Review Blog

Identify the Best Workout for Your Body Type

Out of all the posts and blogs that I have done, I don’t ever remember discussing my actual workout routine. I used to do cardio before my weight training, but have recently switched the two and have had a great deal of success. This allows me to have more energy and stamina during my weight training portion.

I typically workout five to six days a week for about an hour to an hour and a half at a time. Each day I break down certain muscle groups basically in a push-pull form followed by three to five miles of jogging. This helps me work every large muscle group at least twice a week and has worked for me for several years now.

I do approximately four to five lifts per body part each day followed by several sets of abdominal exercises before my cardio. I also use a super-set form of lifting style as well. This helps keep the heart rate up while increasing stamina and I can get more done in less time as well. Below are what my days usually consist of:

Monday/Thursday: Chest/Back/Abs

Tuesday/Friday: Biceps/Triceps/Abs

Wednesday/Saturday: Legs/Shoulders/Forearms

And again each day of lifting is followed by three to five miles of jogging. This works for me, but like I have said before that every “body” is different and that you need to find what works for you. Good luck and results will come to those that sacrifice the time and effort!

Post from: Diets in Review Blog

Mathue Johnson’s Cardio and Weight Training Workout

Wedding Season Week 5:

“There are no shortcuts to any place worth going!! Pain is temporary, results are forever; why not strive for perfection!!”

Tip: Every “body” is different; you have to find what works for you!!

The human body is very difficult to understand and finding the perfect workout takes time. Something that works for your friends may not work for you. Keep searching until you find the key to your success.

Week 5 Wedding Fitness Plan:

Week five is geared toward isometric exercises. Isometric exercises are a form of exercise that involve a static contraction of specific muscles without movement. In other words, holding or maintaining a specific position for a certain amount of time without moving. Basically using your body weight for the exercise. These exercises are good for building strength, endurance and rehabilitation.

Good luck with the following exercises and remember to get your cardiovascular training done as well (30-60 minutes).  I recommend holding each exercise for one minute then immediately move to the next exercise; repeat three to five times (hold the squat and lunge in the isometric position).

Check-out Week 1, Week 2, Week 3, and Week 4 of Matt’s Wedding Fitness Plan.

Post from: Diets in Review Blog

10 Week Wedding Fitness Plan: Week 5

As soon as you get to the gym go immediately into your upper body weight training routine (15-20 minutes), followed by cardio (30-60 minutes), and then to your lower body weight training routine (15-20 minutes).

I have put together an upper body and lower body workout for you below. Focus on moving from one exercise to another while trying to keep the heart rate up. I recommend performing two sets of 25 repetitions. Good luck!!

Upper Body/Abs

Lower Body/Abs

Post from: Diets in Review Blog

Split Workout #2: Weight Training

This is how it works: As soon as you get to the gym, hit the cardio for your normal time (30 minutes), then move to your weight training portion (30 minutes), and then back to do some more cardio (30 minutes). This workout is designed to push you past the limit and to achieve greatness.

I recommend doing total body or partial total body exercises during this style of a routine. Below I have designed for you a chest, back, leg, and ab workout that is geared toward keeping the heart rate up the entire time you are at the gym. Try to focus on super-setting (quickly move from one lift to another) each exercise with the one below it. Keep moving, you can rest when you get home. Try to hit two sets of 25 repetitions. Good Luck!!

Post from: Diets in Review Blog

Split Workout #1: Cardio

The ”bra-line area” consists of a few main muscle groups and I am going to discuss the main two. First, the latissimus dorsi (side of the back or wings) is the main muscle group and pretty much the focus of the exercises below. This muscle is used for just about everything. If you ever go bowling and the muscle close to your arm pit is sore, that’s the latissimus dorsi.

Second, the rhomboids (shoulder blade muscles) play a huge role as well. This muscle is used primarily for retraction or pulling something into your body; a row for example.

I have put together a list of exercises that will help you target this so called “danger zone” and I recommend performing two or three sets of 20 to 30 repetitions along with your normal cardiovascular training. Good Luck!!

Post from: Diets in Review Blog

The Ultimate Bra-Line Workout

Wedding Season Week 3:

“The difference between the impossible and the possible lies in a person’s determination.” (unknown)

Tip: When exercising, you should always start with the larger muscle groups first and then work your way to the smaller ones. For example, start with chest and back then move to biceps and triceps; for lower body do a leg press then into leg curls or calf raises. The smaller muscle groups help during the performance of the larger muscle group exercises, thus it is important to not tire them out early in your workout. This helps maximize the results!!

Week 3: Focus is on dumbbells. Dumbbells are more advanced than machines or cables due to the fact that you (the lifter) control every degree of the movement and it is totally up to you to perform the correct technique. Dumbbells are perfect for the gym, the home, or the road. Remember to get your 30-60 minutes of cardio in as well. Good Luck!!

Brides looking to get in shape can also check out Buff Brides and Bridal Bootcamp.

Check-out Week 1 and Week 2 of Matt’s Wedding Fitness Plan.

Post from: Diets in Review Blog

10 Week Wedding Fitness Plan: Week 3