Free Weights Verses Machines – Which Is Better?

Posted on August 16, 2010 by Fitness Gyms Guy

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Most gyms in Birmingham have free weights and machines that you can use for your weight training workout. A lot of people focus on using only free weights or only machines. Though many people don’t know the advantages and disadvantages of each.

Once you know the advantages and disadvantages then you’ll be able to decide which is best for you. Personally I use mostly free weights but also use machines to add in variety and to do heavy lifts.

Lets start with free weights, these are the dumbbells and barbells. Although most people don’t realize that you can also add in kettle balls, medicine balls and even the individual weights you put on the barbells into the free weights category. They also give you a lot more options as far as variety of exercises you can do.

I like the analogy that free weights can be freely moved, versus only being able to move in a single direction with most machines. There are several advantages to using free weights. One is that you can move the weights to fit your body size, versus machines which aren’t always one size fits all.

You also develop proprioception of your muscle, this means that your joints will be stronger from using free weights due to the fact that your joints have to stabilize the movement and have more strain on them than you would get with machines. Stability is very important especially for new weight lifters and this will bring it. This is the main reason why free weights are ideal.

Next, you could look at the fact that free weights allow you to get more muscles involved, even core muscles if you’re going for that sexy stomach. The reason once again is that you have more body parts to stabilize so as a result more muscle are working to keep your repetitions nice and smooth.

Machine weights are not all bad, here’s some positives of using machine weights. If you have joint problems machine weights can be great to minimize the damage to that joint. Although it may feel awkward and cause more pain if the machine doesn’t fit your body right (so make sure you use your best judgment).

Machine weights are more controlled and can allow you to have a heavier lift because the movement is more isolated (no wobbling around). This is great if you want to do some heavy lifts but don’t have a spotter. It’s always safer to go the machine route.

If you have problem with your form using free weights, machines can allow you to learn the correct form and get the movement patterns down. This is a big positive for beginners. Overall you’ll want to use your best judgment and mix it up between free weights and machine weights, if you are unsure ask a personal trainer at your local Birmingham gym.

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Why Short Workouts Are More Effective In The Birmingham Gym

Posted on August 15, 2010 by Fitness Gyms Guy

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The number one excuse people give for not working out at the gym is that they don’t have time. Many people have the belief that they need to spend 2 hours in the gym. What if I told you that you could get in a super effective workout in 30 minutes to an hour.

It’s true, first I’ll explain why a long workout is not more effective or even necessary. Many people believe they need to do several exercises for each muscle during your workout at the gym. The truth is more exercises is not better. You really only need one maximal effort set, to fully activate the muscle building process everything after that just causes the muscle to get more sore and tired. Which doesn’t equate to more muscle. After one hard set, your muscle tissues break down and any set after that is really wasted time and effort.

Here’s the thing you’ll want to have a high intensity workout (or build up to one) and you can only effectively maintain that high intensity for about an hour. You’ll want to start off with the weight training exercises that require the most effort, these are exercises that use large muscles or several muscles. Then move on to the ones that require less effort, typically single muscle exercises. This way as your body decreases in energy, you will be able to keep up and still workout at a high intensity.

Here’s some lifts you’ll want to consider adding to the start of your workout, squats, deadlifts, bench press, lat pulldown, lunge, snatch, clean and jerk. Those exercises require multi-joint movements. Then after you’ve done a few of those mentioned above you will move on to working on specific muscle groups.

You could even do just the multi-joint exercises and get a full body workout in with only a few lifts. If your workouts need to be short do three sets for a few of the exercises I’ve listed, making sure you work all muscle groups. You could complete an entire workout in 30 minutes.

If you got a little more time, then I recommend doing some single joint exercises. There are tons of these so I won’t mention them, but give you an example instead, if you wanted to work your biceps you would do a bicep curl or bicep specific exercise.

You can effectively burn fat and build muscle just by keeping your workout intensity high for a good 30 to 60 minutes, a few days per week. Please just remember to take a day off in between your workout days and also make sure you are working out on your full body during each workout to prevent muscle imbalances and other problems.

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Strict Diet And Exercise Habits Necessary?

Posted on August 13, 2010 by Fitness Gyms Guy

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A lot of people think that if you want a lean sexy body that you need to have a strict diet and exercise routine. That you would need to be perfect and always make the healthiest choices.

The truth is most people can’t handle that strict of a diet and exercise program especially if it is far different than your current diet and exercise level. Whenever you change your diet you body will react. I’m talking about over a few weeks. You see our body doesn’t really like change and as a result it has a resistance towards change.

If you lose weight your body will want to gain it back, if you stop eating foods you like your body will crave those foods. The solution is a gradual chance in your diet and exercise. This doesn’t mean very slowly, but more of easing into a great diet and gym routine. The entire transition process shouldn’t take more than two months.

Although a perfect diet is ideal, a diet that lets you cheat is best for most people. This means that you can eat or drink what you like on occasion. You may want to experiment with this, but having a cheat day once a week or every few weeks is typically good. It will allow you to have some enjoyment and satisfy your cravings. Rather than feeling miserable about your diet, you will have something to look forward to (your cheat day).

The key is moderation, you should always moderate how much ‘unhealthy’ foods you take in. Alcohol is also okay in moderation. When you do consume alcohol make sure that you eat a smaller meal of mostly protein, like vegetables and meats. The reason for this is alcohol has a lot of empty calories and carbohydrates. This way you are balancing your diet a little bit better.

As far as going to the gym is concerned, I’d recommend you come up with a specific workout and specific time that works for your schedule. Although, you can get great results from going to the gym 5 days a week, you can also get good results from going to the gym 3 days a week.

If you choose to go to the gym 3 days a week make sure that you are doing a full body workout and that you take a day off in between your workout days. This allows your body to recover even if it isn’t sore it still needs time to recover. Plus an occasion week off is not bad and is actually good for your body to catch up. You only want to take a week off on rare occasions, no more than a few per year.

Overall, you need to make a choice how much time do you want to dedicate to your fitness goals? How strict can you really be on yourself? If you know this then you know what you have to do. I believe the best approach is having some time to have fun by eating and drinking a little unhealthy and by skipping out on working out occasionally. Just make wise decisions about when and what you want to do. Make sure your healthy choices far outweigh your unhealthy ones.

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7 Powerful Ways To Boost Your Metabolism

Posted on August 12, 2010 by Fitness Gyms Guy

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If you want to loose more weight then, you need to boost your metabolism. In case you didn’t know, metabolism is the act of breaking down food so that it’s not stored as body fat. People with a high metabolism typically have less body fat.

The first way to increase your metabolism is to move around more, people who don’t sit still for long typically burn over 300 more calories then those who can sit still. It can be something as simple as stretching or moving your leg while you’re sitting at a desk.

To take it a step further why not get to the gym and do some cardiovascular exercise or weight training. You can burn a lot of calories in a very short time by simply going to the gym. You could even break up your gym sessions into two times per day. Your metabolism will remain high for a while after leaving the gym and with two sessions this would happen twice a day.

You should definitely be weight training as the more muscle mass you have the more calories your body will naturally burn, to feed that muscle. This means you should spend a few days per week at the gym doing weight training exercises.

Another way to increase metabolism is to reduce your stress level. Stress is known to cause you to release chemicals that slow down metabolism. The easiest way to reduce stress is to get more sleep and to take deep conscious breaths throughout the day.

Lets talk about your diet, this plays a huge role in your metabolism. A great way to increase metabolism is to eat more meals throughout the day. If you can eat every two or three hours then you will increase your metabolism.

Another great way to increase your metabolism is to eat healthy natural foods (like organic foods). These foods will allow your metabolism to work at it’s best and as a result minimize the amount of food stored as body fat.

To go along with this you should be making your own foods, eating out is likely going to cause you to consume more overall calories and also likely that you will consume food that isn’t as healthy as you would if you made your own foods. Learn how to make healthy foods by looking online or watching the cooking channel.

Now you have seven great ways that when used together will allow you to drastically improve your metabolism.

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All Fats Are Not Created Equal – Eat Good Fats

Posted on August 10, 2010 by Fitness Gyms Guy

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It’s a common misconception that you should avoid eating foods with fat in them, as they will cause you to have heart problems and to gain body fat.

The truth is far different, your body actually needs fats and you could risk several health issues by avoiding fats altogether. Just to be clear, I’m not telling you to go and eat a big bowl of ice cream every night.

First of all you need to understand that there are a few different types of fats. Saturated fat which is considered bad fat is a fat that you should limit, but not totally avoid. Saturated fat is an animal based fat and will be found in most meats. Meats are good for you, but limit the amount of fat you consume by striping most of the fat off the meat. Most processed foods also contain saturated fat, once again you’ll want to limit how much of these foods you eat.

Trans fat commonly gets a very bad rap, it’s not a healthy fat at all and should be totally avoided as the only real significance it provides is that it allows food to last longer. So it’s used in some processed foods. The biggest problem with this fat is that it’s hard for the body to break it down and can increase your chance of having heart problems.

Here’s the good side about fats most people don’t know about.

Unsaturated fats are actually good for you and don’t increase your body fat. Even better is that these fats actually lower your chances of having heart problems. This is why many doctors recommend eating foods with unsaturated fats. They even help in the muscle building process with the consumption of omega 3 (found in fish).

There are two main types of unsaturated fats, polyunsaturated and monounsaturated. It’s hard to explain if one is better than the other, but just realize that both are good and should be a part of your diet. These fats are plant based and as you would guess can be found in most fruits and vegetables. They also can be found in processed foods.

You’ll want to make sure you consume some saturated fat and even more unsaturated fat in your daily diet. This will allow your body to function properly. You could even take this a step further and start exercising at your local gym. The best way to lose weight and be healthy is a balanced diet along with regular exercise.

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Top 3 Reasons You Should Join A Gym In Birmingham

Posted on August 9, 2010 by Fitness Gyms Guy

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Why don’t you have a look at the top 3 reasons to join a gym in Birmingham? Lots of folks have thought of it. Some actually followed through and did it. Most only toyed with the idea for a short time, then got busy with other activities. Some are still just thinking about it or have not yet begun taking action. Others got scared off and discouraged by the numerous unknown factors. Just check out the health clubs directory for Birmingham gyms here http://www.healthclubdirectory.com/health_clubs/clubResults/AL/Alabama/Birmingham/

Let’s not get hung up within the negatives before we begin. It is time to get analytical here. Let’s consider the Pros along with the Cons about why you would want to consider joining one of the gyms in Birmingham.

Firstly, on the positive side, let me point out that you have to be motivated to workout. O.K., I hear your objection, that training can make you tired and sore. It’s a valid objection, I agree. However, let me provide for your attention the fact that you will need to get anxious about getting into shape.

Second, consider that you’ll feel great when you get completed with your workouts. Likewise, you’ll be motivated by other people who are working out. And in addition, it’s always great to see how others are doing their workouts, to help you grow from them.

Third and lastly, you’ll get support and guidance from individuals who have been working out for years. And that will signify you’ll have an improved chance of being successful and accomplishing excess fat loss goals. Further, added to that, in addition, you your family will enjoy some very nice friends that could look forward to seeing you in the club

Whenever you think about the reasons and evaluate them, I expect you will probably have to admit that a compelling case can be made for thinking about the reason why you would highly consider joining a gym in Birmingham.

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Long Ab Workouts At The Birmingham Gym Not necessary

Posted on August 7, 2010 by Fitness Gyms Guy

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I’ve seen it happen several times… people go to the gym and spend 20 or 30 minutes doing ab exercises. When they should be doing lifts that involve more body parts.

If you want nice abs then be sure to read this entire article, because I’m going to reveal some common misconceptions about how you should work on your abdominals in the Birmingham gyms. As you probably already know there is lots of conflicting information in the fitness industry and most of the more common beliefs are simply not true.

Take working your abdominals for example, it’s a common belief that doing a bunch of crunches is a great way to work your abs. The truth is abdominal crunches and situps are only effective for people with weak abs. You should progress to exercises that require more resistance such as hanging leg raises. That way you stimulate your muscles more effectively in a shorter overall time.

The thing that a lot of people get messed up is that you should treat your abs different than other muscles, and that’s not true. You should only be doing 1 or 2 ab exercises, with only 3 or 4 sets of 10 to 20 repetitions. In order to effectively work your abs you’ll need to do an exercise that stimulate the muscles enough and that requires the right amount of resistance. Beginners would do low resistance exercises and as you become more advanced you would do higher resistance exercises.

More importantly, you can work your abs effectively doing full body weight training exercises and other exercises you wouldn’t view as specifically for your abs. Exercises such as upper body presses and pulls, snatches squats, deadlifts, clean & presses and lunges are great full body exercises that get your abs involved. They also will allow you to burn more calories and increase your metabolism more among other positive things that overall will lead to nicer abs than spending your time focusing on ab specific exercises. They only work a small portion of your body.

When you go to the gyms in Birmingham you should be focusing on building muscle and burning a lot of body fat in the process. This is really the ideal way to build up your abdominal muscles in the most efficient way. Of course you should still spend time doing cardiovascular activities as well, because you can burn a lot of calories doing them.

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Boxing Gyms In Birmingham

Posted on August 6, 2010 by Fitness Gyms Guy

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If your interested in boxing gyms in Birmingham you have a few options, search for a local gym, as most bigger cities have boxing gyms (we do). You could even contact the Police Athletic League they can be very helpful in advising you about getting started in boxing.

The best way to get involved in competitive boxing is by joining a gym that specifically caters to boxers. They will have experienced trainers that have already worked with amateur and sometimes professional boxers.

If you’re just starting out and want a boxing program to get you in shape, these boxing gyms can be a great place for that, although some of the boxing gyms do lean toward hardcore boxing. It’s important to find out more about what type of boxing gym it is before joining. You can do this by heading over there of checking out their website online.

You could even try a higher priced ‘regular’ gym as many of them do offer boxing, even workout boxing classes. Which are great for those of us just looking to get in shape and have fun. Of course some boxing gyms do offer classes even beginner level classes so either way, you’ll have to choose based on how much you want to get into boxing and if you want to do other workouts as well.

The hardest part about boxing may be getting enough courage to actually go to the boxing gym, as most people expect to be thrown in the ring to get beaten up. In reality, you won’t be entering the ring until you qualify to. When you do for the first time, then you’ll be under complete supervision. Once you move up to that level it will be an exciting experience as you will have overcome a lot. You may even be treated as a world champion just for stepping into the ring.

The price of getting into a boxing gym depends greatly and sometimes quality is not based on price, so be aware of this and make sure you do your research and check out a few boxing gyms before making a decision.

You may also consider having a home gym, but be aware that the equipment may cost more than the price of a gym membership. You could even get a boxing trainer the average price is about $60 an hour. You could even take private lessons once a week and do weight training exercises during the other days.

Just remember that the trainer is more important than the gym. That you can do it and you should do the proper research before deciding on a gym or even a work at home boxing area.

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Proper Workout Clothing To Wear At The Birmingham Gym

Posted on August 5, 2010 by Fitness Gyms Guy

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Before you go to the Birmingham gym you’ll want to make sure you are wearing the right clothing. As a general rule you’ll want to wear something that allows sweat to evaporate. I’m sure you’ve seen people wear sweatshirts at the gym, thinking that they will seat more and burn more calories as a result. This is really not the reality, it just causes you to trap more sweat and feel less happy about your workout.

Although, when it’s cold outside it’s good to wear warm clothing then change into light clothing when you get inside the gym. Most gyms have changing areas even bathrooms that you can use to quickly change. Even better wear your workout clothes underneath your warmer clothes. A jacket or zipper sweatshirt works great for this as it’s easy to slip on and off.

It’s important to wear your warmer clothing when leaving the gym as well, although it’s typically uncomfortable. You’ll greatly reduce the chance of getting sick. Obviously if it warms up while you’re inside the gym then this doesn’t apply.

Most gyms in Birmingham have the temperature set at high 60s or low 70s this is the ideal temperature range for a workout. It allows sweat to evaporate and allows you to stay warm enough during your exercise even if you have light clothing on.

Wearing the right shoes is probably the most important thing to consider. Definitely get a decent pair of tennis shoes, if you are a runner then running shoes are ideal. If you’re not a runner you should still highly consider getting running shoes as they are typically the best type of shoes to wear for a workout. If you are planning to play basketball a lot then obviously you’ll probably want basketball shoes.

Make sure you buy shoes that fit your foot, the last thing you want is shoes not made for your feet. Otherwise you have a much higher risk of getting injured. Especially since most exercises require a solid grip by your feet for both cardiovascular and weight training exercises.

If you want really be prepared then consider investing in clothing specifically made to cool your down and soak up the sweat. Just go to the sports clothing section of any store and your sure to see this type of clothing.

You could also get some ideas from others at your local gym. Many of the people have likely been going their for a while and know what clothing works for them and their workout. If you are doing a similar workout then you know what you could wear.

Overall, just make sure you have clothing that works for you and allows you to workout at the best of your abilities. Be smart about it and you’ll have a great gym experience in Birmingham.

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3 Cardiovascular Exercises Gym Routine

Posted on August 4, 2010 by Fitness Gyms Guy

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If you’re planning to do over 45 minutes of cardiovascular exercise at the gym it’s a good idea to switch up the exercise machines you use. Typically choosing three different exercise machines is good for a single workout. Most gyms in Birmingham have multiple different cardiovascular exercise machines.

The main reason you would want to do this is because it will keep your interest and break up your workout into three parts. You can gauge how hard you can work on each machine based on how much time you have left on that machine and the two others.

There are many different cardiovascular exercise machines at any typical gym. Some of the most common machines are the treadmill, which is typically found in every gym, the elliptical, which is great if you don’t want much pressure on your joints. You could also choose one of the various stationary bikes. The recumbent bike is used for a more leisurely exercise and usually chosen by many elderly gym goers. You could also use a stair stepper, this can provide an intense workout even for a short time. Of course there are other less common cardiovascular equipment that you could choose as well.

You’ll want to test out different machines to find out which ones you like and which ones aren’t for you. It’s also good to find out how to properly use the equipment so make sure you ask any fitness instructor or someone that works at the gym.

To start your workout make sure that you do a warm up for about 3 to 5 minutes to get your blood flowing, this could be a light run if you are planning to do a high intensity workout or even a walk. You’ll have to base it off of your cardiovascular fitness level.

When you switch from one piece of equipment to the next you’ll want to clean the machine off with the provided cleaning material, most gyms leave these close to the machines. You’ll also want to get a small drink of water, the last thing you’d want is to be dehydrated during your workout.

It’s important to progress up to the intensity you want to work out at, typically the higher intensity your workout the more calories you will burn. Although, the overall time is also a determiner of the amount of calories you will burn.

By the time you are close to finishing your workout it’s a good idea to progress down to a light walking level intensity. This may take several minutes if you are working out at a high intensity. This will allow your heart to slow down so that you won’t feel light headed and risk passing out. When you are done with your workout then clean the equipment, most gyms in Birmingham supply cleaning material.

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