Category Archives: Gym Workout

Gym Machines Intro – Lower Body/Core

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Many people make the mistake of focusing solely on their upper body when working out, but starting with a strong core and powerful legs can do wonders for your body.  Here are some of the most popular gym machines to help you get started.

Lower Body:

Leg Press Machine

The lower body gym machines guide wouldn’t be complete without The Leg Press Machine.  It is a fantastic exercise for the full lower body.  The one pictured above is a horizontal version, but you may see variations where you are seated at an upward angle.


Leg Extension Machine


Leg Curl Machine

Besides the Leg Press, the best exercises for your legs are the Leg Extension Machine and the Leg Curl Machine.  Sometimes they are combined into one piece of equipment.  The Extensions are good for focusing on the quadriceps (the front of the thigh) and warming up your knees while the Curls are great at working your hamstrings.

Hip Adduction / Abduction Machine

Hip Adduction / Abduction Machine

To improve your outer and inner thighs, Hip Adduction and Abduction Machine will do the trick.  Depending on your gym it could be in one machine or separated into two.  While the name sounds confusing, the exercise couldn’t be easier.  You simply squeeze your legs inward or outward.

Standing Calf Machine

Seated Calf Machine

Finally, the last part of your leg to work on is the calves.  Pictured above are two of the most popular styles: seated and standing.  Both work your calf muscles equally and also help with a phenomenal stretch after running on the treadmill or doing other kinds of cardio.

Abdomen/Core:

Sit Up Machine

For the abdominal muscles, there are dozens of workouts that you can do that don’t involve machines at all, but to get results quicker a gym machine such as the Sit Up Machine pictured above can be a great help.  There are other variations that perform more of a crunch exercise and some will use stacked weights instead of manual plates.

Torso Twist Machine

One of my favorite of all the gym machines at my gym is definitely the Torso Twist Machine.  It works the abdomen while also exercising your obliques to help get rid of those pesky love handles.  Its a killer exercise and an excellent stretch for your lower back.

Now, to work on the upper body gym machine guide!

Gym Machines Intro – Upper Body

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While different gyms will have a variety of machines, there are some gym machines that are fairly consistent amongst most gyms and health clubs.  Get acquainted with these and you will have a jump start when you begin your exercise program.  Don’t forget to also check out the Lower Body Gym Machines Guide.

Arms:

Bicep Curl Machine

Bicep Curl Machines come in many varieties.  Pictured above are the two most common.  The machine above mimics traditional preacher curls while the gym machine below is a seated version that works your biceps in a slightly different manner, which makes both types important to incorporate into your gym workouts.

Seated Bicep Curl Machine

Tricep Press Machine

Tricep Extension Machine

While most arm exercises are eventually more effective with the use of free weights and dumbbells so that the stabilizer muscles can be better worked, the gym machines geared towards your arms are a great way to get started and incorporate along with the free weight exercises.

The gym machine on the left is a seated Tricep Press Machine.  There are variations on the incline of the seat, but the exercise remains the same.  On the right is a Tricep Extension Machine.  You will occasionally find this machine combined with a bicep curl machine since they are reciprocal of one another.  The triceps are often neglected in favor of being able to show off a big bicep, but doing these exercises in tandem can result in a more even looking arm build.

Back/Chest/Shoulders:

Chest Press Machine

Bench presses can be dangerous to do on your own, but a perfect alternative is the Chest Press Machine.  Be sure to focus on your pectoral muscles while doing your reps.  A common mistake people make is to use other muscles such as their biceps instead of using the muscles in their chest.

Chest Fly Machine

Another common gym machine that helps build your pecs is the Chest Fly Machine.  This exercise focuses more on the perimeter of the chest area to aid in better sculpting and toning of the chest.

Shoulder Press Machine

The Shoulder Press Machine is the single most effective machine for building the muscles in your shoulder.

Lat Pulldown Machine

The Lat Pulldown Machine is extremely effective and my favorite of the upper body gym machine guide.  It targets the shoulders, your upper back and your lats (the area below your armpits).  Sculpting this area can help to make sure you look your best.

Back Row Machine

One of the best exercises for your upper back is rowing a boat.  The Back Row Machine mimics that movement and creates a terrific workout for your upper back.

Back Extension Machine

To work that lower back, there is the Back Extension Machine.  The movement is essentially the opposite of a sit up.  I usually do this exercise last in my gym workout s because it is also a great stretch for the entire spine which feels wonderful at the end of a hard workout session.

Don’t forget to work your lower body as well!

Gym Machine Beginners Guide

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When working out at a gym or fitness club, gym machines can be an excellent time saving and safer choice over free weights, dumbbells and barbells.

The controlled movement of the gym machine makes the risk of injury much lower. Especially as a beginner, using gym machines can be a good jumping off point. Down the line you should also incorporate free weights to further develop your muscles, but as a novice, gym machines can be great.

When starting out it is important to find your starting points and make note. I find it important to workout with a pocket sized notebook to keep track of how many reps you are doing at which weight. There are also apps for iphones and other smart phones that can keep track of your progress and even make graphs or charts to show how you have improved.

Once you have your starting weights for your machines and you are keeping track, you will be able to see which machines you should start adding more weight to. Staying at the same weight may help to keep you toned, but if you are looking for bigger results with more muscle building, you have to add more weight little by little and push a bit harder to complete those extra reps.

Once you have got the hang of your gym machines, its time to start thinking about adding exercises to your gym workout that also include free weights and dumbbells. Good gym workouts include a variety of exercises so that your muscles don’t get too complacent. Keeping your body surprised will help get better results.

Another option, which I also uses, is to use your gym for the machines which are impractical to have at home, and then lift free weights at home. There are tons of great adjustable dumbbells out there that can help you to perform a variety of exercises at home. On those days I don’t feel like going to the gym, I can still get a good workout at home while watching my favorite TV shows.

For more information, check out: Upper Body Gym Machines Guide and Lower Body Gym Machine Guide

Varieties of Gym Workouts

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When creating a workout routine for yourself there are several directions you could go in. Depending on who you ask, you will get dozens of different answers. Essentially they come down to four categories of gym workouts with slight deviations.

  • Full Body – your workout would do one or two exercises for each of the major muscle groups. This should ideally be done every other day, giving your body time to rest.
  • Solo Focus – several exercises focused on one muscle group.
  • Alternating Muscles – by working two or three muscle groups that aren’t related, you can take less time to recoup between sets.
  • Combination – to prevent your body from becoming complacent, it is a good idea for your workout to have a combination of all of these styles.

Since every body is different, you should experiment to find your own perfect workout. My gym workout follows a pattern of three days of four days of alternating workouts then a rest day followed by a full body workout with another rest day after that and then start it over again. I find it is time efficient and helps me keep in shape.

The main deviation in the types of gym workouts is whether you use free weights and barbells or gym machines. With all things, I recommend a variety. Its never good to do too much of the same exercise over and over again. Starting off with gym machines is a good bet because there is less chance for injury. They also have a controlled movement which is helpful at first but can be a hindrance in certain circumstances later on when you want to also exercise the stabilizer muscles that dumbbells and other free weights can work more efficiently.

Most gyms will also have personal trainers to get you started if you are looking for specific instructions. But if you are the do it yourself type, there are a plenitude of books and videos on the matter. Here are some of my favorites.

Full Body Gym Workout

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While it would be amazing to be able to fully take as much time as you need at the gym, it is not a luxury that everyone can afford. Time savers can be life savers. Creating different gym workouts that hits all the major muscle groups in an efficient way is extremely important. My work schedule is quite sporadic which doesn’t give me an opportunity to set up a consistent workout regime. The gym workout I needed had to be under an hour. It might take you a little bit to figure out what works for you, but here is the best gym workout that I have come up with and it works extremely well for me.

I start and end with 15 minutes of cardio exercise. Usually I begin with the stair climber and end with the elliptical machine or treadmill. Once my heart is beating at a good BPM, I’ll begin my workout. The key is to keep that momentum going through the entire 30 minute workout section. Get from machine to machine as fast as possible and if you have to wait for a machine, do some jumping jacks or squats to keep your heart beating and your body burning calories.

Focus on 10 varying gym machines. Do as many reps as you can in two minutes and then get to your next machine and set it to your desired weight in under a minute. Keep this pace up and you are guaranteed to keep your pulse pounding and get a lot done in a small amount of time.

The ten machines that I usually use during my gym workout are:

  1. Leg Press
  2. Chest Press
  3. Abdominal Crunch
  4. Shoulder Press
  5. Leg Extension
  6. Bicep Curl
  7. Lat Pulldown
  8. Leg Curl
  9. Tricep Press
  10. Back Row

The order can vary based on availability of machines, but try to use alternating muscle groups to rest one while you are working out the next one.

For my final cardio session, I really like the treadmill. My whole body is feeling a bit tired and it feels surprisingly amazing to push it a bit further by doing some sprints on the treadmill and then taking the last few minutes of my workout to slow down to a stroll and let my heart rate return to normal.  If you are looking for gym workouts to lose weight, you will need to find time for more cardio activities to burn more calories.

With a workout like this that uses nearly every muscle in your body, it is extremely important to take a day off between workouts to allow your body to recoup. While this gym workout is effective, it may not necessarily give you huge muscles, but it will help you to keep toned and fit. Millions of people neglect their health because they feel like they don’t have the time. This gym workout requires three hours a week! Everyone has three hours a week to spare.

To get the most out of your workout and to be as effective as possible, it is a good idea to consult with a trainer.  Many gyms will have trainers that can assist you in so many ways: teaching proper form, introducing new exercises, pushing you to your limit, etc.  If the cost of paying for a trainer for each of your gym worries you, consider hiring the trainer once a week or at least for a few sessions in the beginning.  If you are looking for some gym workout plan advice, check out Beat The Gym: Personal Trainer Secrets Without The Personal Trainer.  Good luck and be safe!

 

Popular Weight Machines At The Gym

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Walking in to a gym or health club for the first time can be a bit harrowing with all of the weight machines as far as the eye can see.  With so many weight machines at the gym, you may not know which is best for you.  While each person may function better with a different weight machine, taking a look at which is popular with a lot of people can clue you in as to which is best for you.

Arms:

There are two main muscle groups to focus on for developing the arms: biceps and triceps.  The most popular bicep gym machine is the curl machine.  It replicates the classic bicep curl exercise but in a smoother manner using the aide of a machine.  You shouldn’t neglect the triceps, otherwise your arms will look unbalanced.  Popular weight machine exercises for the triceps include the tricep press, which has you seated and pressing down on the handles.  It is sort of like a reverse dip.  Use both of these to work toward better arms.

Shoulder/Back:

Of all weight machine workouts for the shoulders, the shoulder press is by far the most popular. It helps you avoid the risk of injury that can result from using free weights or a barbell.  To work the area between our shoulders and back, the lateral pull-down weight machine is a must.  To exercise your back extension machine. While seated, you lean back on a roller which exercises your lower back.  Using this weight machine with lower weights at the beginning or end of a workout if a phenomenal way to stretch.

Chest:

For the chest, there are two amazing weight machine workouts that are hard to chose between.  Both are amazing and work different parts of the chest.  The first is the chest press which takes the traditional barbell chest press exercise and transform it into seated weight machine exercises.

The important thing is find what works for you.  Your first day at the gym, take your time exploring and trying out all of the weight machines at the gym and see how they work.  Weight machine workouts are quite helpful, especially for beginners, but it is important to remember that using dumbbells will work the stabilizing muscles that weight machines don’t.  For a more complete looking build, it is vital to also integrate free weight and dumbbells into your repertoire.  And always remember that the trainers at the gym are there to help you and answer any question that you may have.

Discover The Many Benefits Of Kickboxing And Body-Shaping Workouts Combined To The Hottest Dance Hits

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The new craze in fitness is performing special types of aerobic activities while listening to adrenaline pumping beats. It is time to discover the many benefits of kickboxing and body-sculpting workouts set to the hottest dance music. This is definitely one exercise routine that everyone will enjoy.

Kickboxing is incredibly good for your health. The constant movements and stretching are sure to benefit anyone who performs them. It is great for raising your pulse and increasing your metabolism. This type of exercise will make you sweat and feel great afterwards. Not only will you feel amazing, you will be learning self-defense as well.

Aerobic exercise are the most effective for burning calories. By burning the extra calories, you will be able to shed those unwanted pounds fast. Aerobics deliver fantastic results to your physique, mental health, and confidence. Exercising greatly reduces stress that you are burdened with. Your state of mind will become much more positive by relieving this unneeded stress.

The feeling of confidence you have in yourself is going to improve. Walking tall and proud, due to the fact that as you lose weight your posture will improve, will show others that you have a great sense of self-worth. It is going to feel much better knowing that you will be able to defend yourself effectively. As you perform these routines repeatedly, you are instructing yourself in a martial art.

Disciplining ones self is hard to do when it comes to exercising each and every day. It is easy to procrastinate and constantly make excuses as to why you cannot do it today. Turbo Jam is one of these types of programs that will completely remove those feelings. It is entertaining and enjoyable to exercise along with it.

Exercising to the latest heart pumping songs is exhilarating and motivating. Hearing these great tunes will make you want to get up and move. It will also help you to get a more effective workout. It is easy to find yourself lost to the beat and not paying attention to how great of a workout you are actually getting. Music has an astounding ability to affect our minds and bodies. It truly can stir the soul and give us added energy. That added energy is delivered to our bodies while working out.

If you are looking for a new way to get a great workout, look no further. Discover the many benefits of kickboxing and body-sculpting workouts set to the hottest dance music for yourself. These routines can easily be done in your own home through the aid of a DVD.

For an enthusiastic and effective workout session, check out the excitement of Turbo Jam. You can see the advantages and benefits by visiting the Turbo Jam forum today.