The benefits of high-intensity interval training (HIIT) for your fitness goals:

Increased flexibility: HIIT workouts can improve flexibility, as they often involve dynamic movements that challenge the body in different ways.

Improved coordination: HIIT workouts can also improve coordination, as they involve movements that require balance and coordination.

Increased power: HIIT workouts can increase power, or the ability to generate force quickly, which can be beneficial for sports and other activities that require explosive movements.

Improved body composition: HIIT workouts can improve body composition, or the ratio of fat to muscle in the body. By burning fat and building muscle, HIIT can help you achieve a leaner, more toned appearance.

Improved insulin sensitivity: HIIT workouts have been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of diabetes.

Improved bone density: HIIT workouts can also improve bone density, as they involve high-impact exercises that place stress on the bones and stimulate bone growth.

Increased energy: HIIT workouts can increase energy levels, as they improve cardiovascular health and increase the body’s ability to use oxygen efficiently.

Improved mental health: HIIT workouts can improve mental health and reduce the risk of anxiety and depression, as they release endorphins and other feel-good chemicals in the brain.

Greater sense of accomplishment: HIIT workouts can provide a greater sense of accomplishment, as they often involve challenging exercises that push the body to its limits.

More enjoyable: Many people find HIIT workouts to be more enjoyable than steady-state workouts, as they provide a sense of variety and challenge.

Greater accessibility: HIIT workouts can be more accessible than other types of exercise, as they can be done anywhere with minimal equipment.

Better for the wallet: HIIT workouts can also be more affordable than other types of exercise, as they don’t require a gym membership or expensive equipment.

By incorporating HIIT into your fitness routine, you can enjoy all of these benefits and more. Just remember to start slowly and gradually increase intensity as your fitness improves, and to listen to your body and take breaks as needed. Consult with a healthcare professional or personal trainer if you have any concerns or are unsure about how to safely incorporate HIIT into your fitness routine.

Customization: HIIT workouts can be customized to suit your fitness level and goals, as you can adjust the intensity and duration of intervals to suit your needs. This makes HIIT suitable for a wide range of fitness levels and goals.

Time-efficient: HIIT workouts can be completed in as little as 20-30 minutes, making it a time-efficient way to get in a good workout. This can be especially beneficial for busy individuals who may not have a lot of time to spare for exercise.

Versatility: HIIT workouts can be done using a variety of equipment and formats, including bodyweight exercises, resistance bands, cardio machines, and more. This makes HIIT a versatile way to exercise that can be done almost anywhere.

Convenience: HIIT workouts can be done at home or in a gym, making it a convenient option for those who may not have access to a gym or prefer to exercise at home.

Mental toughness: HIIT workouts can also improve mental toughness, as they require determination and focus to push through the intervals. This can translate to other areas of life, as mental toughness can help individuals persevere through challenges and setbacks.

Increased self-esteem: HIIT workouts can boost self-esteem and confidence, as they provide a sense of accomplishment and can help individuals achieve their fitness goals.

Improved sleep: HIIT workouts can also improve sleep, as they can help reduce stress and improve overall health. This can lead to better sleep quality and quantity.

Increased motivation: HIIT workouts can increase motivation, as they provide a sense of accomplishment and can help individuals see progress in their fitness journey.

Social connections: HIIT workouts can also provide an opportunity for social connections, as they can be done in group fitness classes or with friends. This can make exercise more enjoyable and provide a sense of community.

By incorporating HIIT into your fitness routine, you can enjoy all of these benefits and more. Just remember to start slowly and gradually increase intensity as your fitness improves, and to listen to your body and take breaks as needed. Consult with a healthcare professional or personal trainer if you have any concerns or are unsure about how to safely incorporate HIIT into your fitness routine.

Sick And Tired Of Your Workout Routine To Build Muscle?


Exercise Tips For Building Muscles


Are your workouts to build muscle not living up to your expectations? Are you just simply sick and tired of  getting little or no results in the form of building muscles? Wonder why you’re doing everything right but there’s only a slight difference in your appearance after weeks of long training sessions in the gym. All that money you’ve spent on supplements and perhaps equipment and the promise of a sexy toned body has not materialized, leaving you frustrated and ready to give up!


Maybe it’s time to look at another form of generating muscle naturally without supplements, tiring workouts in the gym or buying expensive equipment to put in the spare bedroom, that will eventually end up collecting dust! You don’t need any of it. First a few facts on the fitness industry. Supplements consist of unhealthy ingredients, like rice flour, artificial flavors and sweeteners, plus sugars. They are not going to do your insides any good at all.


Illegal non-prescribed Steroids and other muscle enhancing drugs are dicey, they can become addictive, they are expensive at around 500 to 1000 dollars per month for steroids, even the prescribed ones. Their side effects include, high blood pressure; a very serious condition, baldness, acne, man boobs, enlarged heart; and the complications that can develop from that, and the list goes on and on – fancy them? I would pass on those regardless of their incredible short term gains. As soon as you stop using steroids for example, all of your short term gains goes right back out the window. With illegal non-prescription steroids or human growth hormones that are powerful, their short term benefits which causes fairly rapid physical change are all very temporary.  These physical changes are all very temporary and will quickly reverse all of your physical gains as soon as you stop popping the pills or end the injections.

All the fitness magazines are owned by supplement organizations; bet you didn’t know that! Basically, what you need are inexpensive wholesome, natural flavored foods to feed your muscles, which will work along side a sensible training guide. A Muscle Building plan will take you through everything you need to know from the must do to the don’t do. You do need to be committed, with a dose of self discipline and a few spoonfuls of sacrifice and incorporate a sensible training program. That’s the recipe to a workout routine to build muscle mass and you too can have that sexy toned up body that all of the ladies/guys are wanting to get their hands on you, starting now!


Following the physical exercise of pro body builders you’ll find in that magazine you’ve just bought does not mean that you will end up looking like them. Professional body builders put in around 4-6 hours a day, and 5-6 days a week at the gym; so that would partially explain why they look the way they do, at least that is one part of the equation for the way they look. Also you may not have the same genetics as any particular body builder, and that might be the reason that person became a body builder. Some individuals just  have freaky genetics that makes them excel in body building. The average individual like you and I might not need to spend every given moment in the gym, it’s could be a waste of time for many of us and is completely not necessary nor possible to work out for hours almost daily.


Body mass and hardness grows when you’re resting, not exercising. You put in the work and then you get the results some time after with proper workout, rest and diet. Anyone can see tremendous changes in their body if they are dedication and can put in the work outs and stick with a solid workout program. Perform two unique muscle crunching sets. Train each muscle once to twice weekly. It doesn’t matter if you are young or old, pot bellied or skinny, it will make a huge difference if you have a solid workout plan in place that you follow.

There are many different types of workouts depending on what you want your body to look like. . How does 5 to 8 hours of weight training per week sound – good I hope. Just completing these 2 exercises at least 1-2 times a week will seriously and radically change your body shaper, strength, energy level and your appearance for the better in literally a few short weeks you will get a big positive boost in your entire well being. These are the 2 most common exercise 90% of gym goers avoid like the plague, yet they yield the most and the best results for your body, mind and soul. Drum roll and they are Squats and dead lifts; these 2 multi movement exercises will make the most tremendous changes to your overall well being and appearance  in the shortest amount of time. Boy this just gets better and better. Start making those changes today!  I have attached a video of how these exercises with one with myself completing deadlift and another video of me completing a squat, so you can get a better understanding of how to perform these exercises if you are not familiar with them. You can also perfom these exercises by doing them with very light weights to start; in fact light weights are always recommended when first starting any training program and always check with your physician 1st to make sure you are healthy enough to perform any kind of exercise at all. Remember, injury is possible with exercise so always, always start out slowly and don’t put too much pressure on your body too quickly, instead build up your resistance level over time before ever considering lifting heavy weights and you should do fine.

The Biggest Mistakes Women New To Fitness Make

resistance training

I wish it was as easy as jumping on a treadmill for thirty minutes a day and a new body would emerge. But when it comes to working out to actually yield results, it takes a bit more than that when it comes to fitness. If you’re new to exercise, or it’s been quite a while, I suggest reading over this list of the biggest mistakes women make so that you can rest assured you’re working out in the best way to actually hit your goals. Expecting too much too soon can often times end in disappointment. We live in a world where we want immediate results. That’s just the way we are, patience isn’t something we need much of because things are too readily available… but not weight loss.


If you’re aiming to not only lose weight in general, but lose body fat and keep it off, the slow but steady pace is by far the best. The payoff will be much better, but you have to trust me. Most women give up on their weight loss goals less than a month into it because they’re not seeing lightening speed results. It’s OK if you don’t lose 10 pounds in two weeks or if you’re not back into your skinny jeans in less than a month, you will get there.


Working out all wrong. Women have been lead wrong for decades when it comes to dropping the pounds. If you have the idea that cardio workouts are best then sadly you’ve fallen victim too. Believe it or not, strictly cardio based workouts can lead to a decreased metabolism, increased injuries, increased body fat and decreased results. Thankfully more and more women are becoming aware that strength training is where the results come if you’re looking to burn more calories in a given day, tone up from head to toe and actually have a workout plan that you enjoy and can change up regularly.

leg exercise

Too much too soon. Maybe you’re one of the rare and awesome women who does know that strength training is the best at transforming your body. Now the problem becomes doing too much too soon. If you’ve never done any type of weight training before there is no need to have a barbell on your back or a set of dumbbells in your hand. You want to progress forward not end up injured. You will still see great results with body weight moves like squats, lunges, push-ups, etc. to help your body learn the basic moves so you can move towards the weights and improve your fitness and your resistance level.


Not doing enough. Those weight machines take up a lot of space in the gym, but do they work? The truth? Nope, they don’t do a whole lot. These are on a set range of motion, on a track. Your body doesn’t have to work as hard as it would if you were doing free weights. Not to mention that these also hit one muscle at a time. To get a full body, fat burning workout routine you would have to spend time on each and every machine… no thanks.


So where are you at with your workouts? If you see that you’ve been making any of these mistakes, you’re certainly not alone. I was there at one point too but now you know how to change things around so you see amazing results. The key is changing gradually and making it a habitual change.

6 Simple Home Workout Routines

home exercise

Working Out At Home Will Also Give You Results

The six easy home exercise routines you will see below are ideal for those who might not have time for the gym. They suggest simple exercises, a few of which do not require the use of heavy equipment. Lose weight with excellent OBE fitness workouts, especially for beginners! First and foremost, they can be integrated into your daily routine with ease, because of the fact that you won’t have to leave the house, thus saving you time. Take a look at how you can get into shape without ever having to leave the comforts of home. Get the daily dose of cardio with walking, running and cycling. These are excellent exercise regimens to get the heart rate up; try doing at least one of these routines 3 times per week. Most likely you will need a treadmill or a stationary bicycle to do these exercise from inside your house. However, if you have a bike or you would rather jog, run or walk, you can use your neighborhood as you are playing ground for at least half an hour three times per week. Often individuals prefer to be outdoors instead of inside because it gives them more freedom and a constant change of scenery.

Build muscles by weight lifting. You do not have to go all out to buy expensive, advanced weights for a home gym. All you need to do is obtain a few dumbbells of varying weights. Start at a point where you feel comfortable and gradually work your way upwards. You can use the weights to build your arms, shoulders as well as your legs. Reduce the size of your stomach with abdominal exercises and a low fat diet to simply get more muscle definition in the stomach area. The best way to do this is to get a few exercise videos that get progressively harder. This will give you a structured regimen and most of all something to aspire to. Before you start doing abdominal training exercises it is essential that you research techniques or talk to your doctor about how to prevent straining your neck. If you are not careful you could end up with neck pain if you do not do crunches properly. Do not let this happen to you because it may mean sacrificing a couple of days of exercise.

Use lunges and squats to help tone your legs. These are an excellent way to trim the excess fat from the thigh areas. Lunges are especially good at shaping and toning your legs. Squats will build up the muscles in your legs fast, which speeds up your metabolism tremendously, which leads to constant automatic fat burning even while you are at rest. If you dedicate at least ten minutes per day to these methods, you will see visible results in a short amount of time. Your legs will appear more toned and smooth and maybe a lot of the fat you didn’t like to see will be gone.


Press/push ups are a good way to help develop the muscular tone in your upper body. This is particularly beneficial to the chest, arms and shoulders and can be done almost daily. Initially, these may be a little difficult; if that’s the case try doing them on your knees at first. This way you will still get the resistance training in the upper body. Eventually you will get enough strength to do regular push ups after a while.

Help to reduce stress with stretching. Stretching is important for warming up, warming down or just for relaxation purposes. Practice performing these before and after your workout simply because they will help to reduce your post pain related to your workouts. Ensure that you stretch all areas of your body, particularly the ones you concentrated on during your routine. The home workout routines given here are fairly easy to follow. They require doing simple exercises that everyone should be acquainted with if not look up some of my exercises here. Additionally, they provide convenience and show you that you have ways to get fit without ever leaving your home. Try to see which routines could work for you and do them at least three times per week to create the desired results. Know this, you can use exercises to shape your body into almost any way you desire it to be shaped. You are only limited by your mind and your lack of effort needed to get the exercises completed regularly enough to make a visible difference.

Build Muscles Fast With Multi Joint Workout

Changing up Your Already Established Workout Routine To Build Muscles


Building muscle quickly is all a matter of perception, and muscles is a natural fat fighter. Fast, in this case, means months or even years depending on one’s workout plan. It takes commitment, dedication, and patience. You can’t start a workout routine to build muscle and notice much of a difference to your muscle mass in the first month or two. You can, however notice the difference in how you feel, increase your stamina and lose weight almost immediately when accompanied by a proper nutritional diet. Feeling better and losing weight should be the incentive that will keep you on track to achieve your goals with your workouts routine to build a lean body.


Set goals! Make short term and long term goals as it relates to your workout routine. Don’t set goals that are unattainable or out of reach. Write them down. Then you can take pride and have a sense of accomplishment when they are achieved. When you go to the gym or work out, keep track of what you have done. You want to balance your workouts to assure that you are working all of the muscles in your body. Workout hard between 40 to 70 minutes, 3 or 4 times a week and never for more than 90 minutes at a time.


Turn single joint exercises into multi-joint as much as possible. When doing a bicep curl you are bringing your wrist up to your shoulder and back down again utilizing one joint, your elbow. Try this instead. When bringing your wrist to your shoulder move your elbow toward your back in more of a rowing manner. You still have the elbow flexion, but now you have the shoulder moving and utilizing all of the muscles around it, in your chest and back. The last exercise has accomplished much more in the same amount of time.


single arm curl

When doing squats often considered the king of muscle building exercises, you stand with your legs about shoulder width apart, feet pointed straight out, drop your hips back keeping your upper body straight. Drop down as if you are sitting down in a chair and stop when your knees hit about a 90 degree angle. This is putting pressure on your quads, hamstrings and gluts. Then you come back up and do it again. Now try it this way instead. Keep the instructions for the squats the same except when you come up, jump up, bringing your arms over your head jumping jack style, clap your hands together and repeat. Not only are you utilizing almost every muscle but you are using all of the smaller muscles that help you stabilize your body. This helps you gain and maintain a more efficient body and builds muscle mass more quickly with faster weight loss.


Hundreds of books have been written about weight loss and fitness nutrition. I’m going to try to fit some of the most helpful information into this paragraph. With a workout routine, natural whole foods are the best. Stay away from processed food as much as possible. Protein is a necessary part of your diet for the growth of muscles. This includes lean red meat, dairy products (egg are very high in protein), fish and chicken among others. Do not cut them out of your diet.


Soy protein is not a great source of protein and shouldn’t be substituted as the main protein in your diet. Only eat carbs after a workout and limit your intake. Eat 6 to 8 small meals every 2 to 3 hours daily. Eat vegetables with every meal, yes, every meal! One of the great things about vegetables is they are low in calories. Only drink water and green tea.


workout routine

Below is my favorite recipe and I prepare it in much larger batches and separate it into smaller portions that are easy to take anywhere and microwave.

Total calories for this meal is 390, protein 29g, fat 20g and is perfect for my caloric intake with 6 meals a day. 4 ounces (1 cup) Oriental vegetables, 3 ounces lean sirloin, 3 or 4 dashes of soy sauce, 1 tsp teriyaki sauce, 1tsp lemon juice, 1tsp lime juice, 1tsp minced garlic, 1 large red bell pepper, 1 cup of frozen green beans, 1tsp BBQ sauce, 1Tbs Olive oil Salt & Pepper to taste.


Blanch vegetables in boiling water for 5 minutes. Drain vegetables and sautee in frying pan with olive oil, minced garlic, salt and pepper until the vegetables are starting to brown. Cut sirloin into small bite size pieces and add to frying pan along with the remainder of the ingredients. Simmer for 5 to 10 minutes or until sirloin is cooked to your desired temperature. Then dig in and Enjoy! Don’t Forget to check out some of my books on diet and exercise and the different types of workout routines here.