Workouts For You - Expert Fitness Advice Tips

A: There are many, many options for strength training that don't require a trip to the gym. If you have dumbbells, a resistance band, or an exercise stability ball, there are literally hundreds of exercises that you can do at home. With these exercises you can increase your muscular strength, muscular endurance plus of course get a more defined look in your physical appearance.

Even if you have no equipment, you can still do a lot to strengthen your abs and arm muscles. Of course there are the standard no-equipment exercises like push-ups, crunches and tricep dips, but there are also a lot of other options available too.

Here are some exercise examples:

Dumbbells: Preacher Curls, Tricep 90 Degree Pull Downs, Chest Flys

Resistance Band: Bicep Curls, Tricep Push Downs, Lat Pull Downs, Leg Extensions

Stability Ball: Crunches, Hamstring Curls, Adductor Squeeze

No Equipment: Tricep Push-Ups, One-Legged Tricep Dips, Oblique Crunch

To receive instructions and view exercise demos for the above samples, Enroll in one of our affordable programs. You will have access to our entire HUGE library of exercise demos. And you'll receive a complete body workout plan that includes an extensive variety of very effective abdominal and arm exercises.

Q: I read so much info on not being able to spot reduce and how I need to do cardio workouts and take away my fat first but it sounds like there's no point in doing crunches then unless I have a flat stomach and want an actual six pack. Is this true? Will doing ab exercises just strengthen muscles I won't see for a long time or will they still help flatten my tummy as I lose weight?

A: The short answer is: Yes, it is definitely worthwhile to do exercises to strengthen your abdominals as part of your weekly fitness regimen.

But, it is also true that you can't spot reduce. It is necessary for you to reduce the fat in your stomach area before you will see big results from your abdominal exercises. That's why cardio is so important. With that in mind, it still is very worthwhile for you to do crunches (or at least some type of abdominal exercises). There are several reasons (benefits) to continuing to work those muscles. They include:

Even though you may not see immediate big differences, you will see differences (just smaller ones).
Each week as you reduce more fat in your stomach from cardio exercises (and eating healthy), your abdominal muscles that are being strengthened will become more visible.
If you wait until you have lost all the fat before you start working on your abdominal muscles, it will take you much longer to achieve your flat stomach.
It's important to work your core muscles (back, stomach, etc). for every day activities. Strong ab muscles help you build stronger back muscles and help prevent some back pain.

Enroll in one of our affordable programs to receive a complete body workout plan that includes a huge variety of very effective abdominal strengthening exercises.

Q: Summer is just around the corner. What kind of exercises should I do to get in shape for the summer?

A: There are three major components to any successful fitness program. They are: cardiovascular training, flexibility, and strength training. So, you will want to ensure that you participate in a total workout plan that includes all three of those components.

For cardio, you want to do exercises like walking, jogging, biking, swimming, jumping rope, etc. and including interval training is highly recommended. Flexibility is as simple as performing stretches for the entire body. Strength training should include some type of resistance (e.g. weights, bands, ball) exercise for every major muscle group.

For you a complete program that includes every single workout detail, Enroll in one of our affordable programs. You will receive detailed instructions for cardio workouts, upper and lower body strength training workouts, abdominal workouts and stretching. And you will have access to our entire HUGE library of exercise demos.

A: There's not a absolute answer to that question because it depends on how hard you are working the muscles, what exercises you are doing, etc. But, in general it's best to allow your muscle groups about 48 hours to rest and recover before working them again.

This is generally the rule for strength training. Usually it's okay if you for example strength train your legs on Day 1 and then run on Day 2. You'll note that you are working the legs on both days, but the cardio training is different and therefore probably okay to do after strength training.

The key to any successful strength training program is to be sure you are doing the exercises with correct form, using the right resistance, and the right number of reps/sets. You'll also be most successful if you use a periodization technqiue which will progress you each week in a pre-determined, specific plan.

A: There's no one size fits all weight size that is best for beginners. The size of weight you use depends on your goals, skills, past fitness experience, etc. A good rule of thumb is start with about 70% maximum resistance with 8-12 reps and 1-3 sets. To determine your specific 70% max. size, you must first determine the maximum amount of weight you can lift.

For example, you would determine what the heaviest weight is that you can lift just one time on each of the exercises you plan to perform. From there then you reduce that weight size down to just 70% of your maximum.

However, it's typically not recommended that beginners attempt to lift their maximum amount of weight, for safety reasons. So, another simpler option is to choose a weight size that provides fatigue after the 8th - 12th rep is completed.

Proper Rest Time Between Strength Workouts

A: Typically you should allow your muscle to rest about 48 hours before working it again. This is the safest approach and also the most efficient approach for improving strength. It will help you increase hypertrophy more effectively.

So, if you want to workout every day then consider alternating which muscles you work on each day. For example, on days 1, 3 and 5 you could work your biceps, triceps, and chest and on days 2, 4, and 6 you could work your shoulders, back and legs.

The only muscle group that may be able to be worked more often is the abdominals. Most of the time it is okay to work them every day.

For you a complete program that includes every single workout detail (including recommended strength training details), Enroll in one of our affordable programs. You will receive detailed instructions for cardio workouts, upper and lower body strength training workouts, abdominal workouts and stretching. And you will have access to our entire HUGE library of exercise demos.

Q: I want to get in shape, and work out more, but I can't get around to pushing myself to. How should I motivate myself?

A: The good news is that the hardest part is getting started. Once you get past the first few workouts, then it will be much easier because you'll start to see and feel the benefits of exercising. So you'll have more motivation.

Of course, then the big question is how to get motivated to get started. It actually isn't that hard. The key is moderation. Don't try to do too much too soon (more details on this in Common Fitness Mistakes). Start slowly. For example, if you are currently not exercising at all, don't try to go immediately from nothing to exercising 5 days per week. In this example I would suggest doing just 10 minutes of exercise 3 times per week during the first week then gradually adding more each week.

Another important factor is to make sure that you are doing workouts that you enjoy. Exercise doesn't have to be a chore. If you like rollerblading or playing basketball, then start with those types of activities.

One of the best ways to get and stay motivated is when you have someone to be accountable to. Members of Workouts For You receive motivation and accountability through unlimited trainer consultations, our workout accountability system and more! Click here for more information about all the features of our training programs.

Q: I really want to get in-shape but between working and taking care of my 3 kids, I just don't have anytime. What can I do?

A: You are not alone. One of the top reasons people give for not working out is lack of time. However, what people don't realize is that it doesn't take a huge time commitment to reap the many rewards of regular exercise. Many people think that if they can't workout several hours a week, then they might as well not workout at all. Wrong!

Exercising even just a couple of days a week is far better than not exercising at all. Workouts For You can design a very effective training program that requires as little as 2 hours per week!

30 minutes of strength training 2X per week (we would utilize strength exercises that work more than 1 muscle at the same time in order to maximize your time)

The second step is to strengthen your abs and your whole core area. This can be done a variety of ways through exercises that target those muscles. No equipment is necessary. What is necessary is knowing all the crucial tips for doing the exercises most effectively using correct form, proper number of sets and reps, appropriate rest time, etc. Most people waste their time doing crunches and other exercises the wrong way.

A Workouts For You training program can help you achieve the flat abs you desire. Our abdominal exercises really work. Our members are always surprised at how they can really feel their abs working when doing our recommended exercises and following our effective tips.

Enroll in one of our affordable programs to receive a complete body workout plan that includes every detail to ensure the exercises are effective and they accomplish your goals.

Q: I know that stretching is important but is it better to stretch before or after I workout?

A: Actually, it's best to stretch both times. If you have the time, your body will really benefit from stretching both before you start exercising and again after your workout. At the very least, be sure to stretch after you have completed your workout.

All of the Workouts For You training programs include stretching recommendations along with visual demos and written instructions.

Q: "I AM LOOKING TO ADD MORE MUSCLE TO MY ARMS. THEY ARE CURRENTLY IN VERY GOOD SHAPE, HOWEVER I WANT BIGGER BICEPS AND TRICEPS. WHAT DO YOU SUGGEST?"

A: The key is doing the right exercises, with the correct form, in the right order, with the right resistance, etc. Each muscle needs to be worked in a variety of different ways so you must use many different exercises. You'll also be most successful if you use a periodization technique which will progress you each week in a pre-determined, specific plan.

For a complete periodization program that includes every single workout detail and access to many exercise demos and instructions for completing them, Enroll in one of our affordable programs. You will receive weekly workouts with detailed instructions for cardio workouts, upper and lower body strength training workouts, abdominal workouts and stretching. And you will have access to our entire HUGE library of exercise demos.

Q: "I have only 35 mins. to workout because I'm busy, but I plan to do cardio (jogging) 3x a week and weights twice a week. Is this enough?"

A: Yes, cardio three times per week combined with strength training twice per week is plenty. The key is just to ensure that you make those 35 minutes absolutely as effective and efficient as possible. If you do exercises incorrectly or ones that are not very effective, then you won't get the results you want. Workouts For You can help ensure you workout right.