Secrets to losing weight: Workout

\"losing Weight\"

Please take some time and think about what your goals are for an exercise program. Are you trying to lose weight? How much? Are you trying to prepare for a sport? How many miles do you need to ride to get in that kind of shape? Set some concrete goals that you can track to monitor your progress.

Stationary Bike Workout - Top 5 Tips For Losing Weight and Getting in Shape

Tip 2 - Write down your goals.

Few people will make the effort to write down goals. Only about 3 percent of adults have clear written goals. These people accomplish several times as much as other people. There's something strange about written goals. They get accomplished. So get to it.

Tip 3 - Put deadlines on those goals.

A goal without a deadline is more a wish than a goal. Put a time on your goal and drive to get it done.

Tip 4 - Get started today.

The great thing about an stationary bike workout is you can start today no matter what kind of shape you're in and no matter what time it is or how cold or hot it is outside. Rain or shine, dark or light, the time to start is right now.

Tip 5 - 20 minutes per day is a great start.

No need to spend hours a day to make fast progress. Twenty minutes a day is a great exercise bike workout. You can just start pedaling away at a comfortable pace or you can do intervals by varying your pace for fast progress.

There is a simple, free exercise bike workout on our website that I use on a regular basis. You get an intense workout in just a few minutes and you can tailor it to just the pace you choose.

An exercise bike is a great tool to help you stay in shape year around. Al Bullington learned about designing a stationary bike workout [http://www.exercisebikefitness.com/exercisebikeworkout.html] while logging thousands of miles on his personal bike.

Learn more about exercise bike fitness, by visiting [http://www.ExerciseBikeFitness.com]

You may or may not of heard of this program before, it is called 100's Training. Just like the name says, it consists of one set of 100 reps. Each set will provide you with a sense of accomplishment, which will make you mentally stronger. A typical workout consists of 8-12 reps, the perfect range for hypertrophy. But every once in awhile you need to shock your body to help build new muscle and burn body fat.

The basis of 100's training is to take muscle confusion to nth degree, giving your muscle an experience they never have had. This isn't your occasional burnout set, a set of 100's burns like crazy and tests your pain tolerance. This type of training affects your body as far as taking in oxygen. What this means is that high rep sets lead to blood vessel growth, so your muscle cells get delivered more nutrients, oxygen and hormones. this will lead to their growth.

\"Secrets To Losing Weight\"

Another major benefit of this training is that both the fast-twitch and slow-twitch muscle fibers are called upon. Because you will be using lighter weights, your endurance oriented slow-twitch fibers are called upon early in the set, when the reps are easy. When those fibers start to fatique the fast-twitch fibers, which are responsible for explosive movements will kick in.

Muscle Building - Fat Shredding Workout

The exercises you select for your 100's training need to be basic moves and performed with very light weight. This is what makes this program very easy to do at home, you can use exercises like pushups, body weight squats, crunches etc.

I know the name says 100's, but you can take a little rest about half way through your set but no more than 3-4 times. It may take you a little while to get to 100 reps without stopping, but once you build your muscle endurance you will see the benefits. If you need to rest a good rule of thumb is to rest for as many reps as you have left to complete the set. Say if you complete 55 reps first, then rest for 45 seconds then continue on.

Below is a sample workout done at the end of the week after you have trained all of your other bodyparts in whatever program you are doing. It consists of 1 set only of 100 reps.

CHEST:
Decline Pushup

BACK:
One Arm Row ( 100 for each arm)

SHOULDERS:
Upright Row

LEGS:
Dumbbell Lunge

BICEPS:
Curl

TRICEPS:
Bench Dip

ABS:
Crunch

Give this program a go and shock your body to lose fat and grow muscle.

Muscle Building - Fat Shredding Workout

[http://MuscleGrowth101.com]

[http://TheAbInsider.com]