Most people are not big fans of using training journals when they start lifting weights. Why should I they think, I’m lifting weights to get bigger or stronger, not to become a writer. They are extra work and extra trouble and most of us just don’t want to be bothered. Well, after a few weeks of floundering through the weight room without any results may have you changing your mind. At this point you might be motivated to try anything that will help you to show some improvement in your training. Introducing weight training journals, which really can make a difference in your weight training results.

I was never a big fan of them myself until I found out that charting your progress really does help you progress faster in the gym. Her are 6 very good reasons to start using a weight training journal:

1. The biggest key to success in weight training is constant improvement. To know that you’ve improved you need to know how much you were lifting yesterday, last week and last month.

2. You need to be able to analyze your progress to see where you’re improving, where your not and what works to help you improve faster.

3. It is very helpful to be able to take notes while you’re lifting. That way you can make changes next time. If you don’t write it down you’re likely to forget and to keep repeating the same mistakes.

4. It helps you with goal setting. If you don’t know how much you benched last time how can you say you’ve benched more today. With a weight training journal you can chart your progress and can set realistic future goals based on your past performance.

5. It helps you to feel organized and like you’ve got a purpose when you’re in the gym. There’s nothing worse than going forward blindly.

6. Helps to stimulate your competitiveness if you know what your best lift is. Next time you can challenge yourself to beat it.

When you keep a weight lifting journal your workouts will be more organized, more productive and possibly even quicker. You will also be giving yourself positive reinforcement every time you reach one of your goals, even if the goal is just to add 1 rep or 5 pounds to a lift.

Weight training journals also help to make you feel more accountable to yourself. It’s harder to skip a workout when you know you’ve set a goal for yourself in writing. Start keeping a weight training journal today and I guarantee that in 12 weeks you’ll be amazed at your progress and you’ll be glad that you did.



Thanks to Steven Walters for contributing this article to our Exercise blog:

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It seems that people the world over are looking to fight the battle of the bulge. However, like that famous American politician Calvin Coolidge, they do not to run. In fact, many of them do not even walk with any regularity.

Maybe they know they would irritate their knee, or their back, by pounding on the hard pavement. Or, maybe there simply are no sidewalks where they live to even ride a bike. By the way, isn’t it amazing how in the United States so many neighborhoods have no sidewalks?

Modern ingenuity has the answer. Buy yourself exercise equipment that is designed for home use! I happen to be partial to exercise bikes like the Schwinn. Naturally exercise equipment, no matter how good, can do nothing for you if you do not use it. However, place a well-motivated individual on well-constructed exercise equipment designed for aerobic conditioning, as well as toning, (like Schwinn Exercise Bike) and results will be seen. The fat will burn and muscles will tone when you actually use it for 20 to 30 minutes a day for at least four days a week.

Justin Enke personally likes running outdoors. But as the manager of a Houston Health Club he appreciates the advantages many of his customers find in getting their aerobic conditioning with home exercise equipment. “There are many reasons for working out at home, particularly in this city,” he said. “Safety, traffic, and the fact that you save time traveling, changing, waiting for a machine etc–for these and other reasons, many people are more comfortable working out at home for those exercises where a spotter is not needed.”

One of my personal favorites is the

Schwinn Evolution Indoor Cycling Bike. It looks amazing and is just a great piece of home exercise equipment. It is built solid and is backed by the name Schwinn.

Of course, other types of exercise equipment, such as Stairmaster fitness machines and

Bowflex machines are also very popular and effective. “The Stairmaster is a very popular machine. You could even call it phenomenal…the greatest appeal that it has for women is that it really works the hips, thighs and calves…” Health clubs have heavy-duty versions of such machines, but lightweight models for home use are readily available.

So, what’s the bottom line for all of you all over the world that want to lose your waistline? Well, like a politician, you can’t win if you don’t run. Except in this case we are trying to lose. Get started with some type of home piece of exercise equipment. Just use it! You will see results and you will be happy with those results when you see yourself looking and felling better.



Thanks to lazysubmit for contributing this article to our Exercise blog:

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Can you answer PlasticTrees’s question about Exercise?:

I want to try aerobics, I’ve never done it before. I think it would be good cardio for me. Any suggestions on what I should buy (preferably walmart dvd bc I’m on my way there)?

I’d like something that is good for a beginner, but a very good work out.

Lower Back Pain Exercises

Obesity is occurring at alarming rates these days, and unfortunately gym membership costs are not getting any more affordable.  Not to mention the fact that many people who haven’t worked out for years are very self-conscious about exercising in front of other people.  These and many other reasons are why you should consider investing in your own home exercise equipment.

Before you run down to the nearest retailer or outlet and start charging items left and right, slow down for a minute and think about what pieces you really need and how you’ll fit your exercise equipment into your house or apartment.  Do you have a separate room you can use for working out or some space in the basement?  If you’re thinking of putting the treadmill in front of the television in the living room, consider how your roommates or family may like this.  Many options for home exercise equipment today are foldable or more compact, so if you give some thought as to the placement and then take your time to shop around, you’ll find just what you need.

If you’re still not quite sure about purchasing some exercise equipment for yourself, keep in mind that if you have the equipment in your house you’re more likely to use it on a regular basis.  It’s too easy to get overwhelmed after a long day at the office and get comfortable at home, forgetting all about going to the gym.  But when you have home exercise equipment right there in front of you, it’s easier to just walk to the basement or the other room and get yourself on the treadmill.  You also don’t need to worry about what you’re wearing or how you look when you exercise.  It may seem trite or trivial, but many people shy away from the gym because they don’t want anyone to see them when they’re sweaty, out of breath, and all flushed.  But with your own exercise equipment you can get as enthused as you want about your routine without having to worry about whether or not you’re sweating or if your sweatpants are in good shape.

Having home exercise equipment is also great for those who haven’t exercised in a long time.  Many who are very out of shape can exercise for only a few minutes at a time before they’re out of breath, and this can be embarrassing when you’re on a treadmill next to someone that’s jogging away seemingly without effort.  But with your own exercise equipment, you can go for five minutes or an hour or whatever is comfortable for you without being self-conscious.

When starting out building your own home gymnasium you should consider investing in some used free weights.  Start out with a few of the lighter weights and add to them as your need arises.  You can always add more free weights as your fitness level increases so it is not necessary to have a very large outlay of money when you first start building your home gymnasium.

The price of home exercise equipment is very reasonable and modest, especially when you consider that this is an investment in your health and even your longevity.  So why not pick out a few pieces for yourself?  You’ll be glad you did!



Thanks to David Cowley for contributing this article to our Exercise blog:

Exercise Ball Exercises

What do people generally expect from weightlifting programs? If we take the broad implications of weightlifting programs we also need to define the elements that are closely connected to achieving an adequate physical condition: here we refer to diet and special training peculiarities. Regardless of whether you are interested in professional or amateur weightlifting, the main outcome of proper training programs is the creation of a muscular condition that combines strength and great looks. How important are standards within weightlifting programs? In order to get into the best of physical shapes, the weights and the diet are equally important; hence, a good program is the one that includes them both.

Weightlifting is actually the first working element of body building programs, and a training routine needs strength and stamina, as you get to work with various equipments and machines that serve for the unique purpose of advanced muscle stimulation. Athletic body building is necessarily connected with weightlifting programs, but training schemes address the requirements of both amateurs and professionals. Weightlifting programs can be designed by pros and athletes, or they can be easily adapted to the lower abilities of a beginner. The only thing to be seriously taken into consideration is the safety of the practice as such, as joint and muscular injuries are no rarities for the matter.

Diet is complementary with weightlifting programs, since proper nutrition is the one responsible for the athlete’s energy resources. Besides food rich in proteins, trainees that follow weightlifting programs need to include carbohydrates and fats in their meals; there should be 40% protein, 40% carbohydrates and 20% fat. Keeping a constant watch on the diet or sticking to a nutritional scheme is very often the best choice an athlete has when preparing for a competition. For amateurs it is good to know that the foods with the highest carbohydrate content are oatmeal, brown rice and sweet potatoes. Fibers can equally help for the matter, and broccoli and green beans are perfect options.

Another element adjacent to weightlifting programs is proper hydration: if you don’t drink enough, the tendency of the system will be that of consuming the existing supplies. The direct consequence of dehydration is the reduction of the muscle mass; therefore, you should drink during all training stages, as well as before and after the session. Weightlifting programs will thus help you create a certain body building routine, teaching one how to control the lifting techniques in the safest of ways. Only certain body parts will be stimulated, and the risk of injuries of joints and ligaments will be drastically reduced.



Thanks to Muna wa Wanjiru for contributing this article to our Exercise blog:

Exercises To Lose Weight Fast