Hardcore workout routine for cops, military, now available to you

 

If you're serious about your plan to get ripped, then you need to find a serious workout ritual. While jogging a few times a week on a treadmill may help people lose a little weight, that's not enough to get you ripped. Recently, the Edmonton Journal reported on CrossFit, the exercise routine done by police academies, the military and now you.

CrossFit is a combination of strength training and cardiovascular exercises that create a high-intensity workout that can be done in a short time. According to practitioners, the workout creates results.

"As far as cardio, [before] I wouldn’t have been able to run a kilometer without dropping to the ground and trying to catch my breath. Now I can run [a] 5K, 10K no problem. As far as pull-ups I couldn’t do one or two and now I can do 20 without a break," said Nabil Fallah, quoted by the news source.

CrossFit.com states that the routine can be catered to put anyone in the best physical health possible, from elderly individuals looking to improve their heart health to cage match fighters. If you're interested, check to see if your local gym offers any CrossFit training programs. 

Use kettlebells to help you get ripped

 

If you're trying to get ripped, then you know that after a while, exercises can become boring. When you get bored with a workout routine, then you lose the motivation to keep going through it, which can spell disaster for your muscles. Recently, Yahoo! News reported on different ways an athlete can use kettlebells to create a new and fun strength training regimen.

First, you can try kettlebell squats. According to the news source, this requires standing with feet about hip length apart, holding the kettlebell with each hand and bend your knees into squatting position. Be sure to keep your back straight while performing this exercise and squeeze your glutes as you move back into standing position.

Next, the news source explained kettlebell plank rows, which can increase strength in a person's legs, arms and thighs. Yahoo! said to start in a plank position with your hands an toes on the ground. Keep the feet far enough apart to let you balance your weight and keep the body in a straight line.

"Grab the kettlebell in the left hand; pull up the elbow so that it is level with the abdomen. You want to begin moving in a rowing motion, lower the kettlebell to the ground, and continue rowing while in the plank position," according to the news provider.

BodyBuilding.com states that there's a kettlebell exercise for basically every muscle in the body that you're interested in toning. Just grab one of these exercise tools and get going!

Easy workouts for the home

 

While there are many videos out there designed help stay-at-home moms get ripped, some of these programs may leave out dads that stay home with the kids. Recently, Diets in Review reported on stay at home dad Gavin McInnes, a man who has created a workout video designed specifically for this population.

"If I hear one more person ask how I got my body so amazing, I am going to pop an artery," said McInnes, quoted by the news source. "It’s simple people, burn more calories than you take in. Don’t have time to go to the gym? Easy peasy. Use objects found around the home."

One of the tools that can be found in the home that McInnes uses is his toddler, who he uses to perform toddler lifts, baby curls, baby situps, toddler pushups and toddler bench presses.

While these are all creative ideas, if you want to go a more traditional route with home workouts, WebMD recommends squats, lunges, push-ups and abdominal crunches as all great exercises you can do at home. Also, you may want to consider investing in a treadmill, or some weights for the home. 

Think twice before turning to caffeine before workout

 

If you're trying to get ripped, then you probably know that you have to develop the right diet to go along with your exercise routine. Having the right diet isn't just about what you eat, but about what you drink as well. For example, Men's Fitness reports how drinking excess amounts of caffeine before your workout may be hurting your endurance.

"High doses of caffeine can hinder athletic performance by altering coordination. In addition, caffeine serves as a diuretic, so your body could be eliminating the fluids it needs to get through an intense workout. Those lost fluids can lead to risk of dehydration, resulting in sub-par athletic performance because of headaches and fatigue," states Men's Fitness.

The fitness website recommends laying off caffeine for a few days to see if it impacts your workout. If you can't live without it, then try moving your workout to the early morning before caffeine has had enough time to sink in and crash your system.

WebMD states that sports drinks can increase energy levels without the complications of digesting and absorbing a meal, suggesting that before and after a workout these beverages may be the way to go. 

Working out may help chronically ill people feel happier

 

Individuals who are chronically ill may feel like they'll never be able to get ripped. According to a recent study, however, exercise may be exactly what these people need to brighten their day. Reuters Health reports on a study published in the Archives of Internal Medicine, working out may help improve the moods of people with cancer, heart disease, back pain and other chronic conditions.

"It's a nice piece of evidence and I'm pleased because I like the concept," said Alan J. Gelenberg, who chairs the department of psychiatry at Penn State University in Hershey, quoted by the news source.

Study authors found the exercise helped ward off depression in chronically ill patients, which is important considering that depression can lead to poor medication adherence. The scientists said that at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise were the most effective.

Harvard Medical School reports that along with potentially improving mood, regular exercise has other benefits, such as lowering blood pressure, protecting against heart disease and boosting self esteem.

Advice on choosing the workout that's right for you

 

So you want to get ripped, but you're not sure what exercise plan is right for you. This is a situation that many people find themselves in, and it's important to find a workout routine that you enjoy in order to ensure that you'll stick to it. Recently, The Daily Campus ran an article offering some tips for how to pick the right activity to suit your fitness needs.

First, the news source suggested figuring out if you prefer exercising alone or in a group. Some people enjoy taking classes with others, while some would rather workout by themselves. Next, be sure to start out slow and pace yourself when you're starting out.

"Try doing interval workouts on the treadmill with various speeds and inclines to get in a sweaty calorie-burning workout. If you have never run before, start out slow. There is nothing wrong with taking walking breaks. The most important thing is not to injure yourself," according to the news provider.

WebMD states that it's important to remember that you don't have to go to the gym to get a good workout if that's not your style. The medical website recommends looking into outdoor group classes, which are offered through many adult learning centers.

Exercise may lead to a happy boss

 

If you're trying to get ripped, you may want to invite your boss along with you to the gym. According to a recent study conducted by researchers at Northern Illinois University, stressed supervisors tend to take their frustrations out on their workers more if they don't get regular exercise.

The researchers came to their conclusions by surveying workers and their supervisors about not only their work environment, but also their activities outside of the office, such as their exercise habits.

"It appears that the simple act of exercising minimizes the negative effects of supervisor workplace stress on subordinates," said study authors.

Only moderate levels of exercise were needed to reduce the hostility of employers, such as one of two days per week, and the type of workout didn't seem to matter. These findings go along with past studies that have connected exercise with stress reduction.

The Mayo Clinic states that physical activity helps increase the production of your brain's feel-good neurotransmitters, called endorphins. This effect could explain why exercise has a positive effect on an individual's mood. 

Get ripped while cleaning the house

 

Between going to work and taking care of your home and family, it can be difficult to find time to get ripped, but what if you could build muscle while taking care of some common household chores? Recently, the Wall Street Journal reported on Stevie Markovich, who has kept himself fit using an exercise routine that he devised around housework such as vacuuming and washing windows.

In 2002, Markovich developed DVDs that taught individuals his unique workout, and since then others have followed suit and created their own housework exercise plans. Some of the examples he gave for how he stays in shape while doing chores is squats while washing windows and lunges and hip twists while using the vacuum.

ABC's Good Morning America also reported on the concept of getting fit while doing chores and made some suggestions.

"While you're putting the dishes away, rise up onto your toes and hold for a count of three. Come down slowly onto your heels. Repeat until all the dishes are back in the cupboard, or for two sets of 12," according to the news source. 

Lose weight before getting ripped

 

When you're trying to get ripped, you have to start by getting your body into shape before you can start building some serious muscle. For some people, this may mean having to shed a few pounds. Recently, the Morning Call, a Pennsylvania  news source, spoke to one young woman, Alyssa Dieter, who has lost almost 50 pounds, about what her exercise routine is like.

Dieter said that she enjoys keeping her workouts well-rounded, with both strength and cardio exercises incorporated. She added that her greatest accomplishment was biking over 20 miles on a local Pennsylvania trail.

The news source asked her how she manages to find the time to fit in regular exercise.

"There is always time to stay active. If I know that I am crunched for time and won't get to get in my full workout, I make sure to walk to where I need to be on campus instead of taking the bus. I take the stairs rather than hopping on the elevator," said Deiter, quoted by the news source.

Discovery Health states that the best way to stick to an exercise plan is to make it a part of your everyday life. Whether that means taking the stairs and walking further or hitting the gym every day is up to you. 

Get ripped without leaving the house

 

If you're trying to get ripped, then it means you need to go to the gym more than just occasionally. Of course, the winter can wreak havoc on a person's exercise routine, since the cold weather can take away a person's motivation to get to the gym. In fact, a poll on DailySpark.com found that 76 percent of respondents feel less motivated to workout in the winter.

Recently, CNN reported on how gyms are getting people up and moving, even if they can't get them in the door. Kristin Knee of Flirty Girl Fitness had launched a program where she streams her exercise classes online for people who can't make it to the workout studio.

"It seems like the next natural progression to home fitness DVDs," said IDEA Health and Fitness Association editor Sandy Todd Webster, quoted by the news source. "It's another way of making fitness more convenient for yourself."

The news source states that nearly 20 percent of all TVs will be connected to the internet by 2016. That statistic suggests that more of these online workout classes will pop up, giving people fewer excuses for not getting ripped. 

Be wary of exercise apps

 

According to a 2010 report by the technology site 148apps.biz, there are nearly 13,500 iPhone and iPod "apps" designed to help people get ripped. Recently, USA Today published an article reminding people that although these can be helpful tools for individuals who are just starting to exercise, you should use caution before following everything they tell you to do.

"People are making (apps), and they might not have any knowledge or certification," said Carol Torgan, an American College of Sports Medicine fellow on technology and exercise, quoted by the news source. "There's no Good Housekeeping seal of approval yet."

Togran brought up that exercise isn't "one-size-fits-all" and that individuals may not be able to complete the workouts that their cell phone application is advising for them. That's why it's important to consult a doctor before beginning any exercise routine.

The expert added that on Jan. 31, winners of the U.S. Surgeon General's Healthy Apps Challenge will be announced on the government's apps website. These applications may be the way to go for people who are trying to get ripped or simply build muscle. 

Plan the perfect post-workout meal

 

Your exercise plan to get ripped will not be effective if you don't have the right diet to go along with it. For example, many people overeat after a workout, and they may be eating foods that aren't promoting muscle growth. Recently, the Washingtonian ran an article detailing some foods that are good for a post-workout meal.

First, the news source cited a 2008 study which found that chocolate milk can help refuel a person's body after exercise. The researchers stated that this drink is more effective than products such as Gatorade, since it contains the right combination of protein and carbohydrates.

Next, the news provider suggested eating eggs for breakfast.

"If you have more time after a morning workout, scramble some eggs and toss them into a whole wheat tortilla. Eggs are a great source of protein - one egg contain six grams, which is about 12 percent of the daily recommendation," stated the Washingtonian.

AskMen.com recommends chicken stir-fry, since the meat is an excellent source of protein and nutrients such as niacin, which is a B vitamin essential to carbohydrate metabolism. 

Get ripped to improve osteoarthritis symptoms

Working to build muscle can not only improve your physical appearance, but your overall health as well. For example, research that was presented at the American College of Rheumatology Annual Scientific Meeting in Chicago have found that weight loss combined with exercise can improve mobility and reduce soreness in people with osteoarthritis (OA). 

According to lead study author Stephen Messier, Ph.D. the change in symptoms when exercise is added in to an osteoarthritis patients routine can be dramatic. This is important, especially considering that the pain from this disease can require a lifetime of medications to control.

"Long-term intensive diet and moderate exercise can improve mobility and reduce pain by as much as 50 percent," said Messier.

Researchers examined 399 study participants and found that the effects of diet an exercise can show up in less than six months with some patients, buy with others it make take more time depending on how much weight they have to lose. The scientists said that more trials need to be conducted to determine the full effect that staying active and eating right can have on OA.  

Working out may help you avoid a cold

 

People who want to get ripped know that it is going to take some serious time in the gym. While working out hard can do wonders for your body, you have to be careful in the winter to give yourself enough rest time so you don't damage the immune system.

Recently, researchers from the UK have determined that exercise can effectively reduce a person's risk of developing an upper- respiratory tract infections (URTI), such as the flu or common cold. It's important that people do the right amount of exercise, however, not too much or too little.

"The heavy training loads of endurance athletes make them more susceptible to URTIs and this is an issue for them as infections can mean missing training sessions or underperforming in competitions," said researcher Mike Gleeson

People should take two things away from this study. The first is that there are many health benefits to regular physical activity that extend beyond building muscle. The second is that people who are trying to get ripped need to make sure that they are keeping themselves healthy, this means wearing proper winter clothing for outdoor exercises and giving your body time to rest. 

Vibration device does little to build bone mass

As you're trying to get ripped, you're building bone as well as muscle. WebMD reports that weight-bearing exercises that stress the bones can benefit people with osteoporosis, and those looking to avoid developing the condition, which wears away at your bone mass.

A few years ago, a biomechanical engineer at the State University of New York at Stony Brook invented a machine that he believed could mimic the positive effect that exercise has on bones - without having to actually work out. The machine was a platform that you would stand on, and the vibrations it produced would put a small amount of stress on the skeletal structure, the same way exercise does.

According to The Globe and Mail, although interesting, this machines is not as effective as exercise. A Canadian study set out to determine if the device could help build bone mass in post-menopausal women.

“To our disappointment, we did not find an effect from vibration therapy in these post-menopausal women,” said the senior researcher Angela Cheung, director of the osteoporosis program at the University Health Network in Toronto.

For now, people who are concerned about the health of their bones should stick to the real deal and get some exercise.  

Researchers try to determine how to keep the future physically fit

Staying fit is a life-long process, and if you want to encourage kids to get ripped as adults, monitoring their physical activity now is a good place to start. Childhood obesity is becoming a major national problem, and understanding what factors are keeping kids from engaging in physical activity is important to addressing this issue. 

Researchers from Queen's University in Canada recently set out to determine what is making kids so unhealthy these days.

"Even if a child is physically active, this activity is really only making up a short period of their whole day, so it's important to look at other aspects of their day to see what's going on. Part of that is the kind of sedentary behaviors they engage in," said researcher Valerie Carson.

According to the scientists, some forms of sedentary behavior appear to be worse than others. For example, watching large amounts of TV was found to have a greater impact on cardiovascular health than spending time on the computer.

These findings suggest that limiting TV time and encouraging more physical activity could lead to a healthier generation.

 

Suggestions for building muscle from a weight lifting expert

Trying to get ripped can be difficult, especially if you don't have a trainer to guide you along the way. Luckily, thanks to the internet, individuals can now gain access to advice from many fitness experts without having to shell out the dough for a personal trainer. For example, Ben Pakulski, who has created many popular bodybuilding workouts, recently went online and offered some tips for successful weight lifting. 

First, Pakulski said one of the major mistakes that first-timers make is trying to lift too much weight too soon. While you do want to steadily increase the amount of weight you are lifiting over time, your set needs to last between 30 and 50 seconds, and if you can't hold the amount of weight you have on the bars for that long then you aren't building muscle.

"You can build must as much muscle using a 20-pound weight as you can using an 80-pound weight," said Pakulski.

Also, the expert suggested working out with intention. What this means is that you should know exactly which muscles you plan to exercise, and evaluate if you feel like your workout is straining those muscles.