Forums - Creating Your own Exercise Program

Creating Your own Exercise Program

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Having Problems Creating Your own Exercise Program:
Have you been trying to make your own exercise program but didn't know where to start? Creating an effective exercise program isn't as hard you think, just follow these simple steps.

Have An Attainable Goal
The most important step to creating an effective exercise program is to know what results you want before you begin. If you walk into the thinking just because you have joined your going to get fit. Wrong! You must put fourth an effort to reach them.

Write Down Your Exercise Goals
Whether your goal is to gain 10 pounds of muscle, or lose 20 pounds of fat, write it down. Be very specific about what you want to achieve. The more specific you are, the greater your chances of success. But you must be realistic in your goals also. Your not going to be able to walk into the gym a size 16 and walk out a size 12 on your first day! It takes time.

Create A Plan To Reach Your Goal
Write down the steps that you will take to reach your goal. Bottom line, your exercise program must be consistent with your goals.

Be Consistent With Your Effort
Do you want to know the secret to succeeding with your exercise program? Follow your routine consistently, day after day - and week after week. Nothing takes the place of consistent effort. Joining the gym and not going on a regular basis is not going to help you.

Don't Give Up
Take your exercise program one day at a time. Don't worry about yesterday, you can't change what has already happened. And don't worry about tomorrow, take it as it comes. Quitting is a sure way to never reach your goals. If life is dragging you down, it's better to change your exercise program than quit.

Change Your Exercise Program Often
If you start noticing that you're getting burned out, it's time for a change. Don't be afraid to change your exercise program every six weeks. Mix it up and add variety. Add a new exercise to your program, and throw out the exercises that aren't producing the results that you want. If your not sure of a different exercise for a certain body part don't be afraid to ask someone.

Never be afraid to ask questions
This is the most important part of any program. If you don't know what muscles you are working. Your not going to be able to put together a all around great training program.

Have Fun!
Don't go to the gym thinking it's something you just have to do, and want to just get it over with. Have fun with it Your body will thank you for it!


Women 4 Fitness - A Women's health and fitness forum!

INTENSE TRAINING

10 great Butt Excerises

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1. Stiff-Legged Deadlift: Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.

2. Good Morning: Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

3. Reverse Hyperextension: Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.

4. Unilateral Hip Extension: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

5. Lying Abduction: Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

6. Standing Abduction: Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

7. Lying Leg Curl: Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machines surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.

8. Standing Leg Curl: Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

9. Kneeling Abduction: Begin by kneeling on the ground, assuming an all fours position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.

10. Floor Kick: Get into an all fours position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.


Women 4 Fitness - A Women's health and fitness forum!