How To Lose Weight Fast For Men

Men can also gain weight. While people generally believe that only the women must maintain a healthy weight and figure, men are also on a constant battle with their physique. The only way to lose the excess pounds and keep them off forever is to commit to a healthy lifestyle. Below are effective ways to kickstart your weight loss journey:

How To Lose Weight Fast (For Men)

Stay hydrated

Water offers plenty of health benefits. Many may not know it, but it does a lot of wonders on a person’s overall health, including weight loss. Staying well-hydrated will keep your metabolism working well as it tends to slow down when the body lacks water. Aim to drink at least two liters of water a day, but you may need more when you live an active lifestyle. A pale yellow urine is a good indicator of how well hydrated you are.

Consume complex carbs

Carbohydrates are a necessary part of your diet as it helps fuel your body. Without them, your body will use protein for energy, meaning it will not go towards feeding your muscles. It is important, however, to understand that there are good and bad carbs. Complex carbohydrates, which are the good ones, will take longer to digest, so you will feel full for longer. The white ones, meanwhile, will trigger your blood sugar levels to shoot up and then later cause a sugar crash. This will make you want to eat mindlessly.

Eat more lean proteins

Protein is crucial for building muscles, which will help boost your metabolism. When you have adequate protein intake, you will feel fuller for longer as it takes a while to burn. Good sources of protein include fish, chicken, eggs, sardines, milk, tofu, cottage cheese, beans, and nuts. Make sure to have protein-rich foods in each meal.

Count your calories

It is extremely important to count your calorie intake to maintain or lose weight. You can see the number of calories on the nutrition label. Write down everything you consume, including the amount of water you drink. Keeping a food journal will make you feel more accountable with what you take in. However, never ever starve yourself because it will only slow down your metabolism. There are mobile apps available that can help you count calories.

Always choose to eat home-cooked meals

The food you eat in restaurants normally has a bigger serving than the recommended amount. It will only encourage you to eat more than you should, even though you are already feeling full. In addition, foods bought in restaurants and fast-food stores are high in sodium and sugar. Choose to eat home-cooked meals, instead, so the portion and number of calories are controlled.

Do strength training

Most people think that, in order to lose weight, they have to keep doing cardio workouts every day. What they do not know is that strength training is a critical part of becoming and staying lean. Resistance training will make your muscles work, causing you to burn calories even after your workout. Aim to lift weights and do core training at least three times a week.

Vary your workout

Working out regularly is key to improved health and fitness. However, you may not get the results you want when you are doing the same thing every day. This will eventually lead to what the fitness experts call a plateau, which is the state where your body has gotten used to the movements you do. It is important to constantly surprise your body with varied workouts to ensure continued progress.

Cut the alcohol

The beer belly is the most common problem faced by many men. Alcohol contains plenty of calories that can cause fat accumulation around the stomach area. You can reduce your waist line by cutting on alcohol.

Exercise Options & Benefits For Individuals With Arthritis

Arthritis causes stiff and painful joints, and limits a person’s ability to move around with ease. If you have this condition, exercising (combination of strength and cardio) can help improve your range of movements and comfort. Inflamed joints will require adequate rest, about two to three days. Once the inflammation is gone, then you can slowly incorporate exercise into your daily routine. Read on to know more about choosing the right exercises for you and how it can help you manage your arthritis.

Benefits of exercising with arthritis

People with arthritis should exercise regularly to enjoy:

  • Higher fitness level
  • Improved muscle strength
  • Greater ability to perform daily tasks
  • Improved emotional well-being

Regular exercise can also help you maintain a healthy weight and heart health. Some exercises may help improve bone strength, and lower your risk of osteoporosis or the thinning of bones.

Exercise options

Arthritis patients can choose among these exercise options:

Walking

Walking is good for nearly everyone, unless it has become too painful to do. This activity helps strengthen the bones, and aerobic endurance. The American College of Sports Medicine has recommended doing moderate to hard intensity workouts three to five days a week, 30 minutes per session. This means you will need to hit 60 to 85 percent of your maximum heart rate, and hold it within the given time frame. If you are just starting, 10 minutes of walking per day will suffice, and then gradually increase the duration and intensity as you progress.

Water exercise

This activity involves working out in a swimming pool that is usually warm. Also called hydrotherapy, water exercising has become increasingly popular for the past few years. It is, in fact, one of the most comfortable activities for people with arthritis. The environment is safe on the joints because the water supports the patient’s weight. Water exercise is highly beneficial for people with joint issues, especially those who find it challenging to workout on land.

Yoga

Yoga is a great exercise for nearly everyone, even those with tender and swollen joints. It involves doing deep relaxation techniques to boost the immune system, overall mood, and reduce joint inflammation. It promotes gentle stretching to help improve mobility and stability. Not all types of yoga, however, are safe on the joints. Avoid hot yoga, power yoga, and flow or Vinyasa because they increase the body temperature and may put excessive pressure on the patient’s joints.

Pilates

Pilates is a great mental and physical exercise. It helps stabilize the joints, strengthens the muscles, and improves mental focus. The exercise promotes proper breathing as you carefully perform the movements that target the whole body.

The shoulder bridge is one of the most popular moves, where you will be asked to lie on your back and bend the knees with your arms along your sides. This move involves exhaling with your lips pursed as you contract your stomach and lift your pelvis without over flexing the knees or arching the back. You must hold this position for a bit before slowly bringing your back to the ground, and preparing for the next repetition.

Stretching

Stretching is good for anyone, as long as you do not overdo it. You can use a strap or a chair to help you loosen the joints and muscles. It is important that you do every day, whenever possible, to keep joints from getting stiff and your body flexible.

Tai Chi

Tai Chi involves doing smooth and fluid movements. This ancient Chinese martial arts help improve the flow of energy, or the Qi, throughout your body. It is believed to help promote relaxation and good health. There are many different tai chi styles that you can try, but it is best to ask your doctor which type suits your condition best.

7 DIY Knee Strengthening Exercises

Knee strengthening is important to help keep your knee joints healthy and stable. There are several exercises that can help strengthen the area, and relieve discomfort. Many of them can be done without needing to go to a gym. Here are some of the best knee strengthening exercises that you can do at home:

How To Strengthen Your Knees

Quad clenches

  • Lie flat on your back or sit up straight. Your knee and legs should be straight, as well.
  • Tighten the quads (the muscles on the front of your thigh) by slowly pushing your knee down. You will feel the clenching on your thigh muscles.
  • Hold this position for three seconds, before going back to the start position.
  • Repeat up to 20 repetitions, every three to four hours.

Straight knee raise

  • Lie flat on your back, with one of your leg straight and the other bent.
  • Pull your toes inwards, and clench the muscle on the front of your thigh to lock your knee.
  • Lift the foot up to six inches high, and hold this for three to five seconds before slowly lowering your leg down.
  • Your knee should remain straight the entire time.
  • Repeat 20 times, twice daily.

Kick backs

  • Stand up straight, and grab something stable, such as a table or a chair.
  • Lift your foot as far as possible towards your glutes. You knee will bend during the movement.
  • Hold the position for up to five seconds, and then go back to the starting position.
  • Repeat this 25 times, twice daily.

Hamstring clenches

  • Sit on a chair, and place your heel against the furniture’s leg. Your feet should be firm on the floor.
  • Press the heel backwards into the chair’s leg, so you will feel the back of your thigh clenching. Hold this for five seconds.
  • Do this for 20 times, twice daily.

Buttock Clenches

  • Sit up or lie down
  • Clench your glutes and hold for three seconds
  • Repeat 20 times, every three to four hours

Heel raises

  • Stand with your feet apart. Hold onto something for balance, if necessary.
  • Lift your heels as high as you can. Hold for three to five seconds, and then lower yourself down.
  • Repeat 30 times, twice daily

Single-leg stand

  • Stand near a chair or wall for balance
  • Slowly lift one leg up and hold the position for as long as you can. Keep the other leg stable as you perform the movement.
  • Do this five minutes, twice daily.

Maxiclimber Reviews Guide

maxiclimber-reviews-guide-second-article

Maxi Climber

The Maxi Climber is the home exercise equipment that you will want to have after reading this review. It mimics the rock climbing movements without the need to head outdoors for the experience. You can burn hundreds of calories in an hour, and the equipment is safe on your joints. This affordable fitness machine tones your major muscle groups and improves your aerobic endurance. Becoming fit has never been this convenient, and there is no need to break the bank just to have this fantastic fitness equipment for an intense home workout.

Benefits

The Maxi Climber targets the same muscles used when you do rock climbing, such as your core, legs, glutes, shoulders, back, and arms. It basically gives you a total body workout without the need for additional equipment. The whole workout is fat-burning, and you can achieve your desired fitness level faster when you use it regularly.

You will also get to enjoy increased endurance and stamina, better coordination and balance, and improved energy levels. In the long term, using this vertical climber machine will give you better bone density and systemic health. Your body weight is used to add resistance, which means you get to burn more when you put more effort in. Beginners can take it slowly to reduce the intensity, and gradually moving faster as they progress. This machine is designed for fitter individuals, but sedentary people who wish to start their fitness journey can use it at a lower intensity in the beginning.

Specifications and key features

The Maxi Climber is packed with all the essential features to keep you going with just the right amount of comfort. The package includes the Simple 7-Step Meal Plan (in Spanish and English) and the Rockin’ Out Interval Training disc that contains 12 different workout songs to pump you up.

This vertical climber is 22 inches wide, 36 inches long, and 79 inches high when fully extended. The unit is foldable for easy transport and storage, perfect for people with limited room spaces. In addition, the machine only weighs 34 pounds.

Other notable features include:

  • Maximum User Body Weight of 240 pounds. Heavier individuals reported using it without encountering a problem.
  • Foldable: Folding this machine will make it fit into a standard-sized closet or simply slide it under your bed.
  • Bio-X Technology: This one gives a cross-crawl motion that will work your core and abs with every step you make.
  • Ergonomic design: The isometric non-stick handgrips will make your workout comfortable, smooth, and low-impact.
  • Timer: This simple timer will count the steps you take, and how many calories you have burned. It starts once you begin exercising, and then stops when you do.
  • Adjustable height settings: There are five settings for you to choose from. This feature will help accommodate both shorter and longer users to ensure user comfort.

How to use

Keep your back straight, and adjust your weight by bringing most of it on the back of the pedals. Your core should be engaged, with your hips squared and upper body still. Hold onto the machine’s handgrips, and push down using your right foot as your left hand pushes the handle. Your left foot pushes down next, with your right hand pushing the handle upwards. Perform the movement continuously throughout the session.

Your workout duration and intensity will depend on your fitness level. The manufacturer recommends that beginners do 10-minute sessions, while those who have never exercised before will want to do shorter than that. You will be able to climb longer with minimal rest in between as your endurance and strength improve.

If you are on the athletic side, then you may want to do high-intensity-interval-trainings (HIITs) on your Maxi Climber. You can do this by going hard for two minutes, and then resting for about 30 to 60 seconds. Increase the time gradually until you are doing longer workouts with lesser rests in between. Aim to do 20 to 30 minutes of this intense workout per session.

Quick Pros and Cons

Pros

  • Easy assembly – the machine is ready-for-use in minutes
  • Works all your major muscle groups
  • Improves your cardiovascular health and muscle strength simultaneously
  • Offers five adjustable height settings to accommodate various users
  • Compact and lightweight
  • Consumes little room space
  • Foldable for easy storage
  • Operates quietly to avoid disturbing other people around you
  • Has isometric handgrips for added comfort
  • Comes at a relatively low price, compared to other similar brands

Cons

  • Supports only up to 240 pounds of user body weight
  • Workouts are solely based on body weight, but you may make the session more challenging by lengthening your steps

Other important things to note

The machine’s foot pedals are comfortable to step on, as long as you are wearing the right pair of shoes. It will be hard on your feet when you use it barefoot. Since excessive sweating is expected when you use the Maxi Climber, make sure to keep a towel beside you to wipe the machine after each session. It is also recommended to have a bottle of water near you to stay hydrated.

Make sure that you are comfortable with the handlebars before working out. The handlebars should fit your arm length. To prevent injury, start your session with a warm-up and then ending it with a cool-down. Begin your exercise session with slow and short strides to awaken your muscles for the intense workout. Increase the pace and stride after a couple of minutes, and perform another set of short strides at a slow pace to cool your body down.

Verdict

The Maxi Climber machine is ideal for anybody looking for a compact-sized fitness equipment that gives a total body workout. It received an impressive amount of positive feedback from happy users online, meaning it definitely delivers. This affordable fitness equipment will give you the anaerobic and aerobic workout that will keep you challenged every time you hop on it. If you want to lose weight and tone your body, then this machine is surely worth considering, especially when you use it along with the meal plan and workout CD that come with it.

Also read: Top 10 Best Ab Wheels

Bowflex Ultimate 2 Reviews

Bowflex Ultimate 2

The Bowflex Ultimate 2 is a versatile home gym solution for people who want a great total body workout without having to pay for gym memberships or make space for various machines at home. This home gym has been around for a decade, but has also received regular design upgrades. It features a compact size with the ability to offer a wide variety of workouts.

Bowflex Ultimate 2

Features

The Bowflex Ultimate 2 allows you to work every major muscle group in your body. Whether you want to focus on building muscle strength on your chest, back, shoulders, arms, legs, or abdominals, this home gym covers all of them. Its key features include:

  • Power rod resistance that will keep you feeling challenged without worrying about joint pains. You will get 310 pounds of resistance with an option to upgrade up to 410 pounds.
  • Unique cable pulley system that does not require you to change the cables on the pulleys to switch from one workout to another. It will save you time and keep your heart rate elevated.
  • Lat tower that comes with an angled lat bar to develop your shoulder and back muscles efficiently.
  • Preacher curl attachment to further develop your bicep muscles.
  • Leg extension to work your legs without using too much room space.
  • Integrated squat station to develop your hamstrings, quads, butt, and calves.
  • Five-way, hand-grip or ankle cuffs for greater flexibility and challenge.
  • Leg press belt to protect you from any injuries.
  • Vertical bench press to help challenge both your smaller muscles and deep muscle tissues.
  • Easily-foldable machine for easy storage.
  • Weighs 407 pounds to ensure stability.
  • Built-in rowing machine for your cardio fix.
  • Multiple cable or pulley positions to allow for different resistance angles.

Pros

Some Bowflex home gyms allow you to do more than 60 exercises. The Ultimate 2 can give you more than 90, which is great news for the serious gym rat. In fact, you can do up to seven abdominal exercises, 10 for the chest, 12 for the back, 20 for the arms, 21 for the shoulders, and 21 for the legs.

The Ultimate 2 also boasts of having a durable construction. Customers reported having owned a Bowflex home gym unit for more than six years without complaints. It is also safe to use as every part of it had been carefully designed. Included in the package is an instructional manual and a DVD that demonstrates how you can perform your exercises properly. You will also receive a poster that has all the basic exercises, so you will have a guide.

The unique cable pulley system offers a nice touch. You no longer need to change the cables to switch from one workout to another. This means you can easily go from squats to lat workouts without the hassle.

Cons

The only downside of the Ultimate 2 is that a brand new unit is no longer available. You can only find one that is used or refurbished. Since it has a durable construction, its durability should no longer be a problem.

There are also minor issues regarding this product. One user said the machine remains large even when folded up. Despite Bowflex’s claim that it is space-efficient, many customers felt that the unit was larger than expected when fully-assembled. One user claiming to be in the construction industry warned future users that they should have a 10ft long x 7ft wide x 7ft tall room space to accommodate the Bowflex Ultimate 2. This means people who want a home gym but with limited space would have to consider a more compact unit than this model.

Conclusion

The first Bowflex Ultimate 2 went on sale many years ago, but it remains to be one of the most durable home gyms today. Bowflex has made significant tweaks to make it perfect, but users remained to be concerned with its size. Despite this, the Ultimate 2 is still one of the best home gyms. The inclusion of a workout DVD and manual can greatly help beginners who want to start an active and healthy lifestyle without hiring a personal trainer.

Also read:

Schwinn A40 Elliptical Machine Review

3G Cardio Elite Runner Treadmill

10 Tips For Setting Up An Epic Home Gym

10 Tips For Setting Up An Epic Home Gym1-min

Many people feel overwhelmed with their life priorities that made staying fit became impossible to achieve. One way to stay active is to set up your own home gym. Once you have it, you no longer have to sign-up for the costly gym memberships. Building a home gym is surprisingly easy.

Epic Home Gym Setup

1. Decide whether you need a home gym

A home gym, on one hand, seems like a great idea. On the other hand, make sure that you use it. Most people think about how much money and time they would save when they have a home gym. However, they also need to consider whether they will be motivated enough to workout at home.

2. Know your fitness goals

The exercise equipment that you should buy will depend on your fitness goals. Cardio alone cannot help you become fit. You will need resistance training, too.

3. Determine how much space you need

Space is a major deciding factor when it comes to setting up your home gym. You can either use a spare bedroom, your basement, or the garage. You will also want to consider the flooring and proper ventilation.

4. Set your budget

Setting up your home gym can be pricey, but only if you let it. There are plenty of fitness equipment available today that you can choose from. You need to set a budget and determine the equipment that you need to purchase. You will essentially need a cardio machine, some free weights, an exercise mat, and a bench.

5. Find a reliable supplier

Search the Web for reliable suppliers. Do not be afraid to bargain shop. This part can be time consuming, but you need to be patient. You should also consider checking out forums for recommendations and product reviews.

6. Watch how-to video demos

Setting up a home gym can be overwhelming and confusing. There are plenty of how-to videos online that you can watch, so you will gain tips and tricks. Some videos will even provide you with a list of tools and materials that you will use. Do not be afraid to ask questions and seek advice.

7. Hire a personal trainer

You will need to hire a personal trainer if you have no prior training, or you want to train for a competition. The main thing that you need to keep in mind is that exercising with bad form is the fastest way to get seriously injured.

8. Consider using jumping ropes as cardio alternative

If you have no budget for a good cardio machine, a jumping rope can be a great alternative. It is not recommended, however, for people with joint problems.

9. Use a good home gym flooring

You need to protect both your joints and your flooring. You may need a few layers of plywood or an appropriate carpet. Rubber mats are recommended, too.

10. Don’t forget the extra items

You should not forget the extra items that can improve your home gym experience. These items include the right pair of shoes, chalk for better grip and callus prevention, and a dip belt.

3G Cardio Elite Runner Treadmill

3G Cardio Elite Runner Treadmill

Now you can achieve peace of mind while you shed off those unwanted pounds from your body. With the 3G Cardio Elite Runner Treadmill, you can be assured of a quality product that runs side by side with excellent performance. Focusing on your workout is possible with the technical aspects that go with it and the experience of going into fitness with nothing but motivation at hand.

You will enjoy the built in programs, fitness tests, and several pre-programmed courses that you longed to have in your previous workout sessions using its one-touch innovation on programs and speed adjustments. These things you can only find from the experienced manufacturer of 3G Cardio Elite Treadmill.

3G Cardio Elite Runner Treadmill Review

A Runner’s Dream Machine!

It has an upgraded commercial Ortho Flex Shock™ suspension system for convenience, a large 22-inch x 62-inch running platform, and a 4.0 hp motor that are able to help you build your muscles. It has many other features that can assist you in your workout that you cannot see in other regular fitness equipment around.

10-year Warranty

Casual walkers or avid runners are covered by the company’s 10-year warranty on parts. Meanwhile, the drive motor and frames are both provided with 5-year warranty, and 2 years on labor for those who use it at home. For commercial purposes, you get 5 years each for the drive motor, frame and parts while labor warranty is 1 year.

Specifications

  • Display: LED/LCD
  • Main Window: 4 LED with LCD Dot Matrix
  • Manual Quick start
  • 8 Built-in Programs, 2 custom down programs, cool down program
  • Gerkin/Cooper/BMI Fitness Testing Program
  • Wireless receiver
  • Hear rate interactive
  • Wireless HR Chest belt
  • MP3 function
  • USB-Audio speakers
  • Hi-Low built-in fan
  • Speed: 0.5mph-12mph
  • One-touch speed control
  • One-Touch incline control with 0%-15% incline degree
  • Dimensions: 84″ x 35.5″ x 58″
  • W./G.W. (lbs): 386lbs / 430 lbs
  • Motor: DC 4.0hp continuous duty
  • Roller: 3”
  • Belt type: Orthopedic
  • Treadmill belt size: 22” x 62”
  • Weight Capacity: 400 lbs

Conclusion

It only takes quality and performance when rating fitness equipment. The rest of the pack can pour in all the works but bottom line is can users benefit from whatever there is set by manufacturers? The best thing that consumers must put in mind are the obtainable advantages and not always look into the frills these tools have because we have seen a lot from the overloaded to the needy tools and found out that the essential perks are those that would work favorably.

Also read:

Best Treadmill Reviews Guide

Best Fat Burning Treadmill Workouts

Stamina 1205 Precision Rower Review

The company Stamina Products, Inc. is a popular brand that offers top rowing machines at an affordable price. The Stamina 1205 Precision Rower is one of their best machines giving customers a chance to achieve their desired level of fitness at an irresistible price. Its key selling point is its space efficiency and compact design which makes it a great choice for small homes. Even though it only weighs 47 pounds, this machine can accommodate a maximum capacity of 250lbs.

Classified along the price range of affordable rowing machines, the Stamina 1205 Precision rower sports a cozy seat and comfortable handles that won’t leave you aching even with prolonged workouts. The resistance is customizable since you can adjust each piston individually — this would be a big benefit for users with unbalanced strength in the upper body and arms. It has 5 levels of resistance and can be calibrated by simply sliding and locking the tension adjusters on the arms of the handles.

There is a single button multi-function console or monitor that tracks the time, distance, speed, burned calories and stroke count giving you a useful analysis of your workout. It is automatically turned on by just moving the seat as it derives its power from a single AA battery. Leaving the rower untouched for 4 minutes will turn off the monitor, saving the battery life for your next workout.

At an affordable price, the Stamina 1205 Precision rower offers the low-impact total body workout that you expect from a rowing machine. Add in the compact design, comfortable handles and seat, you will surely love this machine and be rowing yourself towards good health in no time.

Advantages

  • The unit has a comfortable foam handle that is adequate for extended workouts
  • The unit is can handle rowers that weigh up to 250 pounds.
  • The unit has a compact design which makes it easy to slide and store.

Disadvantages

  • The unit uses hydraulic pistons which can heat up and change in resistance due to heat produced while rowing.
  • The unit does not have wheels which makes moving the unit around a bit cumbersome.

Features

  • Dimensions: Height: The height of the rowing machine is 48 inches
  • Width: The width of the rowing machine is 32.5 inches
  • Length: The total length of the rowing machine is 27.75 inches
  • Weight: The weight of the bike is 47lbs
  • Monitor: The monitor displays time, distance, speed, burned calories and stroke count.
  • Type of Resistance: Hydraulic Pistons

Related article: SF-B901 Sunny Pro Indoor Cycling Bike Review

Read all rowing machine reviews.

Interval Training On Treadmills

High Intensity Interval Training, or HIIT, has become increasing popular as one of the best fat burning workouts. This type of workout uses bursts of speed with short rests in between. It alleviates the boredom that most people feel once they step on the treadmill. Incorporating HIIT into your treadmill workouts would surely increase the amount of fat that you burn in a very short time.

 

Why You Need to Do HIIT

HIIT sessions have plenty of benefits to offer, especially if you have a busy schedule. Your metabolic rate and heart rate increase as you complete the sets. This effect allows your body to burn more calories than doing steady cardio workouts. Studies have shown that HIIT burns up to nine times more fat than the usual cardio exercise. This type of workout also keeps your metabolism up for more than 24 hours after each session, which means you will continue burning fat even after your workout.

In addition, HIIT helps your body to burn fat while maintaining muscle. The overall duration is typically 10 minutes or more per session. You can do this workout after your weight training to torch the unwanted fat and enjoy a six-pack abs in no time.

 

The Workout

This treadmill workout is just one of the many variations of HIIT that you can incorporate into your routine. You only need 10 minutes to complete this session. Begin with a light jog for about three minutes before doing this workout. After the session, walk for three minutes to cool down. Take note that the 10-minute HIIT does not include the warm-up and cool down portions, so allot about 20 minutes for this routine.

Beginners should complete 20 seconds of work with a 40-second recovery for 10 sets. The more experienced ones should do the intermediate level workout, where they would have to do 30 seconds of work with a 30-second recovery for 10 sets. Advanced-level individuals should complete 40 seconds of work with 20 seconds of recovery in between for 10 sets.

If you find the advanced level workout easy, then you can increase the incline for added variation, or follow the same workout on your stationary bike. Make sure to maintain proper form as you do the sets to prevent injury.

 

More Important Tips

The ideal work-to-rest ratio for HIIT sessions is to implement a recovery duration that is 50 percent of the working time. This gap should allow you to have ample recovery to perform the next set at maximum effort. If you are still gasping after the allotted recovery time, then you can further lengthen your rest periods.

It is also advisable to do this workout after your resistance training as it will shift your body to fat-burning mode much faster. However, you must remember that this workout should be incorporated into your strength training only during your lean phase, and not when you are beginning to bulk up.  It is also not ideal to do HIIT after a hard leg workout.

 

High intensity interval training requires you to work at your maximum effort for a short amount of time. Aside from the treadmill, you can also do this workout on a stationary bike, a rower, a cross trainer, or the stairs. Do not do this workout if you have been sedentary and have only started exercising as you will increase your risk of getting injured. If you really want to try it out, it will be best to approach a fitness trainer to guide you. You can also grab your friends and do this workout as a group, so it will be more enjoyable.

3 Killer Rowing Machine Workouts

A rowing machine will not strain your joints

If you are looking for an intense endurance challenge, then you should consider trying a rowing workout. Rowing is one of the best workouts you can do for cardio. You do not need to join a rowing team, or even ride a boat to row across the water to achieve this exercise. A rowing machine can engage your back, legs, arms, and core during an indoor training session. The best part of this exercise is that it will not strain your joints, which means people of all sizes and ages can use this fitness equipment.

 

What to Know About Rowing

Most people think that rowing workouts require only upper body strength. This type of exercise actually involves your legs and hips more as they do most of the work to create power during a stroke. You start a rowing stroke by driving from your legs, engaging your core muscles, and then follow through with your strong arms.

The first step before starting a rowing workout is to familiarize yourself with how the equipment works. Beginners are advised to do three things first once they sit down on a rowing machine. First, you need to adjust the foot straps and make sure that they go across the balls of your feet. Placing them too high would limit your stroking power, and an improper leg position will result in an inefficient form.

The next thing to do is to check your damper setting, which is a lever that controls the flywheel. Setting it high will make you feel like you are rowing a heavy boat, while setting it to zero will require less energy per stroke. You can compare the damper setting to the bike gears, where you need to make adjustments in order to achieve your target resistance.

Lastly, you need to understand the machine’s monitor as it displays your workout progress. With so many metrics, it is important for you to limit yourself to the essentials. The two numbers that you need to focus on are stroke rate and watts.

 

Warming Up

You need to wake up your muscles before rowing. This means making simple, partial movements, and then work towards completing a full rowing motion.Always keep your legs and back straight, and shoulders should remain relaxed.

Start warming up from your arms, and then to your back and legs for a few minutes. Once you have warmed up a bit, you can now do a complete stroke, with your knees fully bent. Do this for four more minutes before starting your routine.

 

The Workouts

These three workout sessions will kickstart your rowing obsession. Depending on your rowing machine, these workouts have been pre-programmed in some models. Simply select your desired routine from the menu, and you can begin your workout anytime.

 

High Intensity Interval Training (HIIT) Sprint Workout (30 seconds work, 30 seconds recovery)

High Intensity Interval Trainings, or HIIT, are perfect workouts for those who are always short on time. This interval rowing workout will give you a quick sweat fix. You can improve your strength, stamina, and explosive power in just 20 minutes. The whole workout session, however, will still include a few minutes of warming up and cooling down. Keep your rowing stroke rate between 26 and 32, and you can burn around 300 calories in total. Always stay in control of how fast your legs move.

 

Lean Leapfrog Workout (1 minute work, 1 minute recovery)

This workout allows you to compete against yourself during aggressive bursts. Most rowing workouts are aerobic, but this one was designed to be anaerobic. You will need to exhaust your muscles to produce lactate, leaving you with a burning feeling.

This anaerobic workout session will also help you improve your endurance and power output as you will be forced to maximize the strength of your legs. Pay close attention to your stroke rate, and keep your meters rowed for every interval. This challenge takes 40 minutes to complete, and will help you burn about 700 calories.

Woman exercising on row machine in fitness studio

Pyramid Power Row Workout (1 minute work, 1 minute recovery)

This intermediate-level rowing workout will help boost your endurance and rowing consistency. You need to maintain the same pace for each interval. You can set your rowing machine to show data in time-per-500-meters on the display. The challenge to be consistent will make you burn roughly 450 calories.

 

Maintain Proper Form All the Time

The rowing machine can be intimidating, but it is an effective way to burn fat. Once you get the hang of it, you will be surprised at how fit you have become in just a short period of time. However, it is crucial to maintain proper form throughout the workout session. Improper form can lead to serious back injuries, so it is best to be careful all the time.

25 Best Fitness Blogs To Follow (Updated)

Top fitness blogs 2017

Are you into fitness or looking for some motivation to get on the right path to better health? With so many fitness bloggers online today it is tough to know which fitness blogs to follow and which ones are best ignored.... The last thing you want to do is follow along with incorrect advice. That being said, here is a list of the top fitness blogs to follow in 2017 and beyond!

Last Updated - 22nd January 2017

Top Fitness Blogs 2017

1. Steve Kamb - Nerd Fitness

Epic Quest of Awesome, Lot's of Motivation
Twitter
Facebook
My two favorite posts:
Boss Battle
Superpower rundown.


2. Breaking Muscle

Complete Wellness & Peak Performance
Twitter
Facebook
My two favorite posts:
Rowing Efficiency improvement
Dragon Flag Yoga


3. Faya Nilsson - Fitness On Toast

Swedish Fitness Blogger
Twitter
Facebook
My Two Favorite Posts:
Staying Hydrated
Top 5 escapes


4. Zoë Harcombe

Author, researcher, blogger (obesity/nutrition)
Twitter
Facebook
My two favorite posts:
Cholesterol
Low Carb Weight Loss


5. Laura Fountain - Lazy Girl Running

Marathon and ultra runner
Twitter
Facebook
My two favorite posts:
The Underground
Energy Balls


6. Marks Sisson - Mark's Daily Apple

Daily Fitness and Motivation Tips
Twitter
Facebook
My two favorite posts:
Insulin Sensitivity Improvement
9 Calorie Myths


7. Jenn Mitchell - Comeback Momma

Making a fitness comeback
Twitter
Facebook
My two favorite posts:
Accessorize Fitness
Yoga for Beginners


8. Cathe Friedrich

World Renowned Trainer
Twitter
Facebook
My two favorite posts:
Prevent Injuries, best way
How long will you live?


9. NikkiFitness

37-year-old fitness expert, author of The Slimnastics Workout
Twitter
Facebook
My two favorite posts:
Anti-aging by walking
Resolution Kickstart Plan


10. Dorothy Beal - Mile Posts

Has overcome OCD, Oral Allergy Syndrome, and Gilberts Syndrome to become an accomplished runner and blogger
Twitter
Facebook
My favorite post:
Playlist for your workout


11. Carla Birnberg

Unapologeticaly herself, fitness guru
Twitter
Facebook
My two favorite posts:
Sleep deprivation test
All you can eat buffet myths


12. Adam Bornstein - Born Fitness

Epic Fitness Trainer
Twitter
Facebook
My two favorite posts:
Lose weight while you sleep
Carbs and Fats education


13. Neghar Fonooni - Eat Lift and Be Happy

Writer, coach, lover of life. Empowering women to live
Twitter
Facebook
My two favorite posts:
Pull up tips
Yoga Flow Explained


14. Nia Shanks - Lift Like A Girl

Awesome fitness Podcast!
Twitter
Facebook
My two favorite posts:
Sign up for her newsletter
Lift Like a girl Podcast


15. Jessi Kneeland - Remodel Fitness

Founder & CEO of Remodel Fitness
Twitter
Facebook
My two favorite posts:
Life's Purpose
Guts Glory, lift Weights


16. Tony Gentilcore

Co-founder of Cressey Sports Performance
Twitter
Facebook
My two favorite posts:
Talent Matters
Conquer Trigger Foods


17. Fit Bottomed Girls

Keeping a lid on the junk in the trunk
Twitter
Facebook
My two favorite posts:
Ultimate 80's work out song
Kettleball, the basics


18. Mark Bittman

Writer, New York Times; author, How to Cook Everything
Twitter
Facebook
My two favorite posts:
Mystery of Cardoons
Perfect Pasta


19. Mind Body Green

#revitalizing the way people eat, move, and live.
Twitter
Facebook
My two favorite posts:
US Best and Worst Well Being
Sequence your metabolism


20. Katie - Wellness Mama

live more naturally through practical tips
Twitter
Facebook
My two favorite posts:
Coconut Oil, 101 uses
Balance your hormones


21. Daily Cup of Yoga

All Yoga all the time
Twitter
Facebook
My two favorite posts:
Urban ways to live yoga
You are what you yoga


22. Yoni Freedhoff - Weighty Matters

Obesity MD/Ottawa U. Prof./Dad//Speaker/Author
Twitter
Facebook
My two favorite posts:
SCHOOL evidence
Cadbury Mcflurry, what??


23. Lauren Fleshman - Ask Lauren Fleshman

NCAA Athlete turned fitness advice blogger
Twitter
Facebook
My two favorite posts:
Work full time and running pro viable
Goal Chasin!


24. Bredna - Sugar-Free Mom

Sugar free eating for this family
Twitter
Facebook
My two favorite posts:
Sugar Free vs. Low Carb
Low Carb recipe for the ages


25. Sarah - Bumfuzzled Jane

Growing up advice with Fitness tips
Twitter
Facebook
My two favorite posts:
More powerful handstands
Why Reading books will help


See Also:
Those are my favorites, what are your favorites? Or if you have one we should be following, leave it in the comments below!