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5 Workouts You May Want to Try For Improved Fitness

The good thing about workout programs is they’re individual and not universal. We all differ in fitness level, personality, lifestyle, and goals. Taking this into consideration, selecting the right workout program is an important part of our fitness journey. 

There’s a wide variety of exercise modalities available to accommodate every individual and lifestyle. It doesn’t matter if you’re a seasoned athlete or newbie fitness enthusiast, there’s something for everyone. The best and most effective workout is one that you do consistently, enjoy, and works with your lifestyle and goals. 

Selecting the right workout program can be a challenge with all the different options available. A helpful tool in choosing the best exercise plan is writing down your health and fitness goals. Are you an active adult or athlete who wants to increase exercise intensity or a beginner with a desire to lose a few pounds? What about a bodybuilder trying to increase lean mass or an individual struggling with flexibility? Whatever your fitness goal, there are specific workout programs supplying these benefits.

Once your fitness goals are defined, choosing an exercise program becomes simplified. The next step includes understanding the definition, purpose, and benefits of each workout modality. The following popular exercise programs are shown to be effective for health and fitness improvement:

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) has become one of the most popular training methods. What makes this exercise program so appealing is being able to complete a workout in a short period of time. According to research, HIIT is a time-efficient strategy to improve our health and fitness and cuts our exercise training in half.

High-intensity interval training (HIIT) is also referred to as high-intensity intermittent exercise (HIIE) or sprint interval training (SIT). HIIT is a vigorous form of exercise combining interval training and cardiovascular exercise. As a participant of HIIT, you would be challenging your body with low and high-intensity work. An example would be performing a maximum sprint for 100 yards followed by a few seconds of light jogging or walking to recover. The workout duration is typically 30 minutes or to exercise exhaustion.

Research indicates high-intensity interval training is effective for reducing body fat, improving athletic performance, and flexibility. However, due to the extreme challenge on the body, some studies show it may not be the best fit for inactive individuals beginning a fitness program. In this instance, HIIT could be a progressive program implemented later once fitness and activity levels have increased. It appears to be highly favorable for active adults and athletes taking their workouts to the next level. 

Strength Training

Strength or resistance training is another popular and effective exercise modality. This form of exercise is designed to improve muscular fitness by challenging a muscle or muscle group using external resistance. External resistance can include free weights, resistance bands, or cable machines for example. Strength training can be modified to the fitness level of an individual making it a superior workout option.

Resistance training is the preferred method of exercise for bodybuilders to increase muscle strength and size. It’s also favored among new exercisers and active adults who desire to improve muscle tone and stimulate fat loss. The program is best performed using a progressive style increasing in weight resistance, sets, and repetitions as muscular strength is increased. Beginners may find it easier to start with machines before moving into more complex free-weight exercises. The American College of Sports Medicine recommends strength training at least two non-consecutive days per week for optimal results.

Besides being one of the most versatile and enjoyable ways to exercise among the general population, strength training is indicated to provide numerous health benefits. Chronic research has shown regular resistance training to reduce our risk of heart disease by lowering body fat. It’s also said to increase our metabolism, decrease blood pressure, increase bone density, and improve cholesterol levels.

Bodyweight Training

Bodyweight training or exercises take us back to the basics and a great workout option for individuals without access to gym equipment. This method of training uses body weight as the resistance to build muscular strength, lean mass, endurance, and flexibility. Bodyweight training is considered the ‘no gym, no excuses’ workout program you can perform anywhere.

Bodyweight training is still considered strength training and accomplished without free weights or machines. Another bonus to this program is no gym membership fee and time-efficient because it can be done right at home.

Popular bodyweight training exercises include pull-ups, push-ups, crunches, planks, and squats. Advanced movements incorporate handstands and strength holds. Bodyweight training is very challenging but is easily modified to accommodate any fitness level. It is also shown to have a reduced risk of personal injury compared to weighted exercise.

Group Training

Group training is an excellent workout choice for those who like the push of being in an exercise class environment. This mode of exercise is led by an instructor and performed by a group of individuals. Gyms or boot camps commonly offer modified versions to exercise accommodating all fitness levels. This makes for a fun, active, and social exercise experience.

Group training formats can include muscle conditioning, body pump, yoga, Pilates, step, and kickboxing. The wide variety of class options creates an ever-changing workout atmosphere helpful to avoid burnout. Also, the classes are typically well-structured, effective, and completed within a one-hour duration.

Working out with friends is another way to describe group training. When we exercise with others, it provides an accountability factor not given when we train alone. Group settings are shown to keep us motivated and interested. This is important for continued success and maintaining our fitness.

Yoga

Yoga is considered holistic therapy with the purpose of creating strength, awareness, balance, and harmony within the mind and body. There are many disciplines of this exercise method, one of the most popular being Hatha yoga. Hatha yoga focuses on physical applications to strengthen the body along with exercises to center the mind. This practice also emphasizes proper nutrition to detoxify the body and breathing techniques supporting relaxation.

Yoga includes physical posturing to strengthen the body, increase flexibility, promote relaxation, and enhance our concentration. Research indicates yoga is a safe way to exercise to improve physical function along with mental and social well-being. It’s also indicated to help with stress-relief, improved energy, and vitality. 

Closing thoughts:

Regular exercise is an important part of achieving and maintaining our health and fitness. The great news is we have options in what works best for us, our bodies, and individual goals. Research indicates strength, aerobic, and flexibility training should be included in a well-balanced exercise program. Providing this variety is something to keep in mind while planning the best workout routine for you. Many individuals opt to include a supplement program along with their exercise routine. Certain supplements, such as whey protein, are shown to benefit workout recovery. This or other supplements can also be beneficial but it’s always a good idea to discuss with your doctor.

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I prepared this article as a compensated feature post for Life Extension and you can read more about them below:

About Life Extension: Life Extension has been helping people stay healthy and live better for more than 35 years. Life Extension is committed to sourcing the highest quality raw materials and creating the best supplements since 1980. Life Extension provides the latest research on health, wellness, nutrition, & aging. Offering unique, premium quality dietary supplements, vitamins, minerals, herbs, & hormones. Visit our website at Life Extension and connect with us on social media; Facebook, Twitter, Instagram and Pinterest

Jerry Ossi by Timo Laaksonen (2010) (via)

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Jerry Ossi, daddys, workouts ,biceps ,arms, gym, muscle, freak,




Jerry Ossi by Timo Laaksonen (2010) (via)

Jerry Ossi daddys workouts biceps arms gym muscle freak

If Fitness Feels Like a Burden, You're Doing it Wrong

I was reading an article in More Magazine and came across a small piece on what motivates us to exercise. The reason I bring up the article is I happen to agree with the content. According to More, the top reasons women over 40 exercise are to lose weight and protect their health. Research indicated these women were more disenchanted with their fitness programs. Regular exercise was explained as a duty, not fun and more like taking a mouthful of bitter medicine. So, it appears gals over 40 feel exercise is more of a have to duty than having a fun time.

The lesser percentage of women surveyed stated they exercised to improve mood and reduce stress. Now, that sounds fabulous. Studies show women who exercise for stress reduction and to feel good remained true to their programs. In fact, they exercised 30% more than those seeking to lose weight and protect their health.

Now, you may think losing weight should be motivational, but let's say you're not seeing results. This creates a whole other dynamic of fitness. We may begin feeling discouraged and even want to give up on fitness. The results are typically dwindling workouts and returning to unhealthy eating habits. It's weird how all this gets turned around, but it often occurs.

Our mindset and reasons to exercise should be clear and supportive of a healthy lifestyle we enjoy. The goals need to focus on feeling better about ourselves because we are working out and eating right.

Think about the immediate benefits of exercise and how you feel after finishing a workout. Positive endorphins (happy hormones) are released during exercise creating a positive mood and reduced stress. Being able to flow through the day more at ease, feeling good, and accomplished are feelings you will want to repeat. The long term benefit will be an improvement in the quality of your life and health. Before you realize it, you will be living an adopted fitness program and lifestyle.

The takeaway from all this is to enjoy what you're doing when it comes to fitness. If it feels like a burden, you're doing it wrong. Find healthy foods you enjoy and workouts that keep you anticipating the next session. The outward appearance you're striving for will eventually happen and the best part is enjoying the process along the way.

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Be well and Stay Healthy





Fat-Burning Workout // HIIT

High Intensity Interval Training is great for breaking a plateau. They're also great if you're bored with the same old routine workouts. Throw in a HIIT workout every 2 weeks to boost your metabolism and break your routine! 




Stair stepper - 10 minutes

Jump rope - 100 reps

Self Squats - 30 reps

Jump rope - 100 reps

Self squats - 40 reps

Jump rope - 100 reps

Self squats - 50 reps

Jump rope - 100 reps

Self Squats - 60 reps


Washboard Abs Workout



You got it! Another core work out! Abs repair quickly but they also retain muscle memory almost as fast so it's key to change up your ab work outs regularly to avoid hitting a plateau.

Barbell Twists – 30 seconds

15 seconds of rest

Bicycle Crunches – 30 seconds

15 seconds of rest

Crunches – 30 seconds

15 seconds of rest

Leg Raises, Laying Down – 30 seconds

6 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

Oblique:
§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:
§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

Serratus:
§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

Beginner HIIT // 20 Minute Cardio



High Intensity interval Training

I've talked about this before and shared a few HIIT workouts. I love HIIT more than an awesome CrossFit workout! Great for getting you through a plateau and great for your motivation because - This. Will. Yield. Results. But It will kick your butt first. =]

HIIT can be done with more than just cardio, it applies to lifting as well. Check out my HIIT 100 workouts! 

The Workout:

Warmup with a 5 minute walk

30 second sprint

3 minute jog

30 second sprint

1 minute walk

REPEAT 3x



What HIIT workouts have you tried before?  


4-Week Shape Up Plan // Week 2

Congrats on making it to week 2! You should be proud of yourself, you've made it this far. Have you written down your goals lately!? Definitely write them down if you haven't already - make a goal board or a motivation board somewhat like this one here to keep you on track and motivated. I'm in the middle of making mine as we speak and I'll be sure to put it up as soon as I finish!

Put your motivation board in a high-traffic area so that you'll walk by it and see it numerous times throughout the day. Statistics have shown that people who write down their goals and make them visible are more likely to accomplish them. =]

Week 2

Make sure you're adequately stretching and warming up before completing your exercises - you don't want to injure yourself by working with cold muscles.

Day 1
No Equipment Arm Work Out
30 minutes of cardio - jogging, swimming, cycling - get your heart pumping!

Day 2
Butt, Legs and Thighs Work Out

Day 3
Full Body, No Equipment Workout
8 Minutes to 6-Pack Abs - this one is absolutely killer but you'll love the pay off


Day 4
No Equipment CrossFit Workout

Day 5
Intense 50

Day 6
HIIT 100 - I'm pretty sure you will hate me after this workout. It gets me every.time.


Day 7
Rest - you're going to need it after that last HIIT 100 workout


Week 1 Shape Up Plan



No Equipment Arm Work Out //

Budgets are tight for many people these days and gym memberships are one of the first things to go when money is tight. I personally love no equipment workouts once in a while because frankly, sometimes, I. Don't. Want. To. Be. At. The. Gym. =] hahah especially when it's crowded. Are you ready to give this arm workout a whirl? =]


25 chair squats
25 pushups
15 tricep dips with leg extension
25 burpees


3 rounds



You're up! What are your favorite at-home workouts to do?



Sore To The Core // Intense Abdominal Workout

Abs! Abs! Abs! It takes dedication to have a great set of abs! Keep up the hard work and don't let your muscles get comfy with the same ol' workout. 



Frog Sit Ups – 30 seconds

15 seconds of rest

Toe-Touch Sit Ups – 30 Seconds

15 seconds of rest

Side Crunches – 30 seconds each side

15 seconds of rest

Reverse Crunch – 3 sets of 15 reps

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

Oblique:
§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:
§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

Serratus:
§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.
Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.



Hard Core Workout // No Pun Intended

I know we're headed into fall and winter - however that's no reason to start slacking on the washboard abs. Just because you won't be religiously spending your weekends at the pool or on the lake anymore doesn't mean that you get to start ignoring these muscles! Get busy!




Cable Crunch – 30 seconds

15 seconds of rest

Side Bends – 30 seconds

15 seconds of rest

Crunches – 3 sets of 15

Reverse Crunch Curl – 3 sets of 15

3 rounds






Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

Oblique:
§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:
§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

Serratus:
§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.


12-Week Beginners Guide to Muscle Building // Phase 1




Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.



Phase 1 // Week 1 // Day 1

The Workout
Chest and Triceps

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest


3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 


Leg Press
3 sets of 12 reps
1 min rest

Leg Extensions
3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat
3 sets of 12 reps
1 min rest

Seated Leg Curl
3 sets of 12 reps
1 min rest

Standing Calf Raises
3 sets of 12 reps
1 min rest

Seated Calf Raise
3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout
3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest 

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5
REST

Phase 1 // Week 1 // Day 6
REST

Phase 1 // Week 1 // Day 7
REST


Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest
Standard or on knees

3 sets of 12 reps
1 min rest


3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps
3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest




Phase 1 // Week 2 // Day 11

Shoulders and Abs

3 sets of 12 reps
1 min rest

3 sets of 12 reps, 1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest

3 sets of 12 reps
1 min rest


Phase 1 // Week 2 // Day 12
Rest

Phase 1 // Week 2 // Day 13
Rest

Phase 1 // Week 2 // Day 14
Rest

Phase 1 // Week 3 // Day 15
Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps



Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions
3 sets of 10 reps

Wide Stance Barbell Squat
3 sets of 10 reps

Walking Barbell Lunge
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, herehere and here


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20
REST

Phase 1 // Week 3 // Day 21
REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!


3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.


Hammer Strength Lat Pull
3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Pullup

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bent-Over Barbell Row

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Machine Flyes

3 sets of 10 reps

3 sets of 10 reps
Alternate Option:
Bar Dips

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps


3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 


Seated Dumbbell Press
3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27
REST

Phase 1 // Week 4 // Day 28
REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up