Voxifit Bodyweight Workout No1

So 2013 is here and that means gyms are going to be packed. Yip today is the start of “NEW YEARS RESOLUTIONS”. One of my new years resolutions is to carry on bringing you fitness motivation to help you start your fitness program as well as motivation to keep you going.

Also from today 1st of Jan 2013 i will start posting home workouts utilizing bodyweight. The workouts that i will be posting are the workouts that i use myself and with my clients.

I suggest that you use an interval timer for these workouts as it will make things much easier for you.

For Beginners

If your a beginner i suggest that you start with only the warm-up section and slowly start working towards the main section. When you feel you can move on from the warm-up then start with the main section, but go through the main section once only the first time you do it. You are also welcome to contact me for workout information by using my Contact me form.

How to use my bodyweight workouts

  1. Always start the workout with a full warm up. My warm ups are in circuit fashion. Each exercise should be performed for 20 seconds. DON’T go overboard on the warm ups. Keep your movements slow and controlled and perform as many reps as you can during the 20 seconds. Move through the warm up circuit and rest for 20 seconds at the end, then repeat the circuit 1 more time for a total of 2 sets.
  2. The main workout – VFIT Circuit – Each exercise should be performed for 50 seconds. Try and do as many reps as possible within the 50 seconds. There is a 5 second transition time between exercises. Make sure to keep proper form during each exercise. At the end of the VFIT circuit there is a 60 second rest, and then you will repeat the circuit again 2 more times for a total of 3 sets. Now, you can make this workout harder by not using the 60 second rest and instead use the 5 second transition time, and start from the beginning.

Enjoy and let me know how you are doing:)

If you have any questions you can post your questions below or use my Contact Me form.

Owen

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Do You Experience This?

How many of you experience this due to your healthy lifestyle?

I do:)….

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Fitness Motivation Tip – Replace Can’t with Can

Let’s be honest, staying motivated is not easy. We are constantly bombarded by negative thoughts especially at the first sign of failure.

A lot of people don’t think they can change. These people often believe that the inner voice that says “I can’t” or “I’m not good enough” isn’t being negative but is simply realistic. It isn’t. It’s you projecting your habit of being negative. A negative person will look at others who are successful and happy and say, “They’re just lucky.” They’re not just lucky. They’ve worked diligently for a long time to get where they are. They had a certain mentality that drove them to do what they did. You, too, can call up that drive and you can change.

Don’t let previous bad experiences hinder you. Maybe you weren’t the most athletic kid in school, but that was years ago. Your goal now is to exercise , stay healthy and enjoy your life.

Only you can make the change. Only you can replace the word “Can’t” with “Can“.

Like me on Facebook and get daily motivation…

Owen

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Clear Your Mind Of Cant

High-Intensity Resistance Training on Untrained Older Men

High Intensity Resistance Training has become without a doubt the most talked about way to train. Most studies that have been done have been on young healthy adults. What about older untrained  men?

Most resistance training studies of older subjects have emphasized low-intensity, short-term training programs that have concentrated on strength measurements.

The following  study was, in addition to the determination of strength, to assess intramuscular and transport factors that may be associated with strength increments.

Eighteen untrained men ages 60–75 years volunteered for the study; 9 were randomly placed in the resistance-training group (RT), and the other half served as untrained (UT) or control subjects. RT subjects performed a 16-week high-intensity (85-90% 1 repetition maximum (RT]) resistance training program (2 ×/wk) consisting of 3 sets each to failure (6–8 repetitions based on 1 RM of 3 exercises): leg press (LP), half squat (HS), and leg extension (LE) with 1–2 minutes rest between sets.

Pre- and post- training strength was measured for the 3 training exercises using a 1 RM protocol. Body fat was calculated using a 3-site skin fold method. Biopsies from the vastus lateralis m. were obtained for fiber type composition, cross-sectional area, and capillarization measurements.

Exercise metabolism, electrocardiography, and arterial blood pressure were observed continuously during a progressive treadmill test, and resting echocardiographic data were recorded for all subjects. Pre- and post-training venous blood samples were analyzed for serum lipids.

Resistance training caused significant changes in the following comparisons:

  • % fat decreased in the RT group by almost 3%,
  • Strength improved for all exercises: Formula= +Formula= +Formula= +Formula%,
  • Type IIB fibers decreased and IIA fibers increased,
  • Cross-sectional areas of all fiber types (I, IIA, IIB) increased significantly,
  • Capillary to fiber ratio increased but not significantly.
  • No differences were noted for ECG and echocardiographic data.
  • The RT group significantly improved treadmill performance and V.O2max.
  • Pre- and post-training serum lipids improved but not significantly.
  • No significant changes occurred in any pre- to post-tests for the UT group.

The results show that skeletal muscle in older, untrained men will respond with significant strength gains accompanied by considerable increases in fiber size and capillary density. Maximal working capacity, V.O2max, and serum lipid profiles also benefited from high-intensity resistance training, but no changes were observed for HR max, or maximal responses of arterial blood pressure.- Fredrick C. Hagerman, Department of Biomedical Sciences.

Final Words

Older men may not only tolerate very high intensity work loads but will exhibit intramuscular, cardiovascular, and metabolic changes similar to younger subjects.

Even though the above study had a positive outcome, you should still consult your doctor or a professional trainer before trying any High Intensity training. And remember, if you are just starting a training program, take it slow and easy. You will get there:)

Be smart and train smart.

Owen

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Make it Happen

In order to achieve big things in your life, you must be willing to think big. You should dream big and envision your goals to make them happen. Achieving your targets and goals is best achieved when you can imagine every detail of what it is you want to achieve.

Like me on Facebook and get daily motivation…

Owen

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Fitness Motivation - Make it happen now. Lose weight and get fit now.

Make it Happen

New Years Resolutions

The new year is just around the corner and that means new years resolutions. The 3 new years resolutions i hear all the time are:

  1. I am going to start a diet
  2. I am going to start exercising
  3. I am going to stop smoking

Now, out those 3 which one  is achieved? ….NONE!. Do you agree or not?

Honestly it amazes me at how people “wait” for the right time to start a fitness program. It’s been said that as long as we are looking for an excuse we will always find one. In my experience, most people understand that starting a fitness program is  something they should do, however there always seems to be something getting in their way.

Here are the top 4 reasons for not working out, that i hear all of the time, and my replies when i hear them:

  1. Gym is expensive – My reply “It costs nothing to workout at home”.
  2. I’m too tired – My reply “Exercise is proven to boost energy levels and attitude”
  3. It’s boring – My reply “Well its a fact that if you don’t enjoy something you won’t stick with it. There are plenty of other activities you could do. Take up dancing, zumba, basketball, cycling etc.”
  4. I am too busy – My Reply ” Well it comes down to your goals and priorities. If you really really want to be fit and healthy then it has to become a priority. Only if you really want it will you make the time and effort. Schedule a workout time in your calendar and plan your days. Step out of your comfit zone and make it work for you”

If we are looking for excuses we will find them. Always. Stop looking for excuses and go get fit.

What ever new years resolution you have, start doing it today. Do it for yourself:)

Like me on Facebook and get daily motivation…

Owen

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