Exhaustion | Buffing Up

Are You Too Bushed To Work out?

Dec 182009

You’ve had a long, taxing day at the office and you’re prepared to head home and collapse in front of the TV. You promised yourself you’d do a short workout but feel too pooped to even think about it. Does this sound like a recurring condition? Two of the most universal excuses people offer for not exercising are lack of time and exhaustion. After all, a long day taking care of children or working at the office takes time and energy. Regrettably, you nevertheless need exercise for both fitness and relaxation. What can you do to motivate yourself when your are too worn-out to exercise?

We all get there at times – too exhausted to even think about exercising. But you know you still need to. What do you do? Is is just lack of motivation or is it a physical problem. Here are some ideas to aid in both areas.

Get your iron levels examined

If you already exercise and find your are approaching your daily workout with undue weariness and lack of drive, see your physician and have your iron level examined. Your doctor can do a blood analysis refered to as a ferreting level which measures your body’s stores of iron. Aerobic exercise can bring about gradual depletion of iron levels with iron being lost by way of sweating and due to leakage of small amounts into your abdomen with prolonged movements. Plus, it’s not uncommon for women of child bearing age to be iron deficient. If your are iron deficient, iron supplements may make all the difference in your energy levels and your outlook towards working out.

Do exercises when you wake in the morning

If you feel drained and less motivated to work out in the evening, try setting your alarm thirty minutes early and get your training session out of the way before your day gets started. An early morning work out session can help to rejuvenate and stimulate you for the remainder of the day. In addition, you can look forward to an evening of rest knowing you’ve completed your goal. This can be a straightforward solution to the problem of being too tired to work out.

Do it nonetheless

From time to time the best therapy for exhaustion is a vigorous exercise session. Have you ever noticed how you can stroll into the health club pooped but after thirty minutes of action you feel energized and re-energized? There’s nothing like working out to get your blood flowing and zap weariness. If it’s difficult for you to get motivated to make that outing to the club, promise yourself a small reward after you finish your session. Just make certain it isn’t a piece of chocolate!

Reduce your exercises

On evenings that your are too tired to exercise, follow a lighter, less rigorous routine. To encourage yourself to make the initial step, say to yourself you’ll only exercise for 10 minutes. After ten minutes have elapsed, chances are you will feel so invigorated that you will want to keep going.

Change your work out format

If you feel fatigued with a lack of inspiration towards exercise on a specific evening, vary your workout completely and substitute something fun. Instead of walking a half hour on the treadmill at the club, take your dog for a brisk walk or do thirty minutes of stretches as you watch your favorite T.V. show. You can switch back to your regular schedule the next time you train and the variety will be beneficial for you both physically and psychologically.

Give these guidelines a try and soon you will no longer need the old justification of being too drained to exercise. Plus, you will look and feel like a new person.

For more information on on losing fat and adding muscle check out how to get abs or how to get a six pack.

Grow Big Bigeps.

Build Muscle No Responses »

Dec 072009

To get big biceps you need a diet plan as well as a training plan. I’ll assume your eating a clean diet. Your eating quality natural foods 5- 6 meals a day, about every 3 hours, with good ratio of lean protein, carbohydrates and good fat at every meal. And you’re drinking at least half your body weight, in ounces, of water every day.

Your weight lifting routine should consist of doing your big compound lifts first. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.

I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. You will use your arms when you do your compound exercises, so they’re going to get worked even without doing isolated arm esercises.

When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. If you were to do your isolated arm exercises first, then you would not perform very well doing those exercises. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

If you reverse the aformentioned plan, you can do a technique called, pre-exhaustion training. If you do an exercise first that tires out the supporting muslce in the arms, then the main driver of the movement, will be required to do more work, since it’s helper has been pre-exhausted. For instance: you could work your biceps or triceps before doing pull ups, rows or bench presses. The theory being that your lats would get more work due to the fact that your biceps are tapped. It looks great on paper, as to whether it really works is another question. Try it out and see what you think.

Okay, so you’ve got the main meat and potatoes exercises done and you want to move on to your arms and get big biceps. Use a lot of different angles to work your arms without overdoing it. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 – 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. By the way these are all supinated, or palms up.

I would superset the above with three position triceps exercises. For example: a standing triceps pushdown for the middle position, a triceps kick-back for the peak contraction position and an overhead triceps extension for the stretched position.

Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. The next time you hit arms, do a different position and keep them rotating each workout. Warm up with a few sets of reverse curls.

To hit the brachialis muscle under the biceps and maintain good balance in the arms, turn your hands palms down. The brachialis is the workhorse in the upper arm for flexing the elbow. By turning your hands palms down, you eliminate the biceps and concentrate on the brachialis. If you make the muscle under the biceps bigger, it will push the biceps up and make it stand out more.

I can’t emphasize enough the importance of good nutrition, without it, you may get stronger, but, you’ll never get the lean muscularity you’re after.

Work hard, get green and eat well!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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