Gym Professor's Newsletter

Busy Gym? We have hints & tips for your success!

noreply@blogger.com (Gym Professor) — Sun, 05 Feb 2012 14:22:00 +0000

Hi all,

Has your gym been busy? Yep, mine too. It happens every year, with large corporate gyms over-selling memberships to generate the bulk of their year’s revenue. Even smaller independent “customer first” gyms can struggle to accommodate us all. Well, if you’re one of those new-starters, stick at it. Or, if you know people that have just started, encourage them to stick at it. There’s really no need for the gym stalwarts to be disgruntled that people are in your way, they’re generally not. Treat it as good excuse to mix your training up a bit – a change could be what your body needs! Either circumstance, we’ll be offering some words of experience to help with all your physique and health endeavors. Please be sure to share this information with your fellow trainers.

First off, gym noobs (newbies).

Please, please, please take baby-steps. Realistically, the first 2 to 3 weeks of training should be boring (yep, boring!). If you’re weight training, you should be lifting token weights and ensuring good form throughout all movements. Not lifting the maximum you can for hours and then not being able to move the next day!! If you’re performing cardio, you should be performing it at an extremely low intensity. Not high-paced intervals until you throw up!! Right, telling-off over. After the first couple of weeks of starting to learn the trade at the gym, the fun starts. You now know a bit more about your body and what it’s capable of and can push it that little bit further each time. If you’re training sensibly, there’s no way you cannot make progress. Seeing your ability and physique change near on week-on-week, what’s not to enjoy and want you to go back to the gym for more? Zero. Zip. Zilch. Nothing.

Gym Stalwarts.

Generally, I love you guys. I am one of you. But (& it’s a BIG but), please change your training methods every once in a while. If you do the same thing you have always done, you’ll always get the same results (at best). Maintenance/ active rest are fine on occasion, but you can train wiser (not necessarily harder) and make good progress. As mentioned at the opening of this newsletter, treat the influx of new gym members as a good excuse to alter your training habits, if only for a relatively short period of time.

All

For both camps (new to the gym, or never been away), we have free solutions and advice all over our website (www.gymprofessor.com). Please be sure to use them and share them. Workout-wise, we have free cardio workouts and gym workouts at the respective links below. We have workouts for all abilities and endeavors.

Cardio Workouts

Gym Workouts

Better-still, if you have an iPhone (or iPod Touch or iPad), you can download our free Personal Training app (GP Shuffle). GP Shuffle contains ability-dependent and goal-specific workouts for everyone, accompanied by step-by-step exercise demonstration. It’s of even greater use during busy gym periods. Because, if a piece of gym equipment is busy, simply shuffle to an alternate exercise. You can shuffle workouts too. GP Shuffle is without-doubt the most comprehensive workout tool on the planet. For more details, or to download, visit: Personal Trainer and then some.

I hope this information helps you. If you have found it useful, please support our free resource by sharing and promoting it. You can now find us on Facebook and Twitter too.

Enjoy the game & best regards,

Author of Gym Workouts Maps to Success

Inventor of GP Shuffle workout app

Sport-Specific Gym Workout Routines

noreply@blogger.com (Gym Professor) — Thu, 26 Jan 2012 20:06:00 +0000

Hey all,

Thanks to all those that have downloaded GP Shuffle so far and sent me your great feedback, which include things like "sweet app", "just had a great workout man!", "works a dream". We've just had this one on Facebook "Absolutely amazing app!". Thanks again folks.

If you haven't downloaded it, please do so - you'll love it! :). You can find more information and download link here: www.gymprofessorshuffle.com

Or, simply search 'GP Shuflle' on the App Store.

For those of you without an iPhone, iPad or iPod Touch, we hope to have an Android version ready soon (for use with other smart cell phones).

If you haven't got any of the above, make use of our free gym workouts and exercise demonstrations on-line by clicking the links below:

Free Gym Workouts

Exercise Demonstrations

Writing about free gym workouts, here's some sports-specific workouts to get your training mitts into...

Sport-Specific Sample Gym Workout Routines:

NFL Football - Advanced Power Training Gym Workout

Basketball - Circuit Training Gym Workout

Boxing - Basic Endurance Gym Workout

Ice Hockey - Intermediate Endurance Gym Workout

MMA/ UFC - Intermediate Strength Training Gym Workout

Rugby - Advanced Power Training Gym Workout

Soccer - Basic Strength Training Gym Workout

Sprinting (Track) - Intermediate Power Training Gym Workout

Triathlon - Elite Endurance Gym Workout

All the best,

---

Inventor of Gym Professor Shuffle free gym workout app.

GP Shuffle - Available for Download now!

noreply@blogger.com (Gym Professor) — Wed, 25 Jan 2012 18:36:00 +0000

Hi all,

Great news, the day has arrived. We are very proud to announce the release of the ultimate workout gadget, GP Shuffle.

GP Shuffle

Personal Trainer in your pocket and then some

Achieve your physique goals. With 130 preloaded endeavor-specific workouts and over 300 step-by-step exercises ALL with shuffle capability, allowing millions of workout options, Gym Professor Shuffle is the most comprehensive workout tool ever. Visit: www.gymprofessorshuffle.com

To download your free copy, simply visit either of the links below...

GP Shuffle home page

GP Shuffle on iTunes

Or, simply search 'GP Shuffle' on the App Store.

Please share this gift by forwarding this message to your friends and family.

Enjoy your next workout ;)

All the best,

---

Author of the bestseller Gym Workouts Maps to Success
Inventor of GP Shuffle

GP Shuffle to Launch Tomorrow

noreply@blogger.com (Gym Professor) — Tue, 24 Jan 2012 20:08:00 +0000

Hi,

Just a quick message to let you know that GP Shuffle (our free gym workout app) will be launching tomorrow (1/25/12). I'll send a newsletter to announce the launch. We'll also make the announcement on Facebook and Twitter. As well as downloading it yourself, please be sure to forward the announcement to friends and family in order they can reap the benefits of training the GP way with the most comprehensive workout tool available!

The feedback of our test app versions has been phenomenal thus far, so really looking forward to more training reports and feedback from you all.

All the best,

---

Inventor of Gym Professor Shuffle - launching January 25th 2012!

Choosing Dumbbells for your Home Gym Workouts

noreply@blogger.com (Gym Professor) — Mon, 23 Jan 2012 19:32:00 +0000

As myself (GP) and contributing Fellows to the Gym Professor web site work in one form or another in the sporting world, we're rather spoilt when it comes to choosing supplements and gym equipment, as we have free-trial and pick of pretty much everything on the market. Therefore, when it came to selecting home-use dumbbells to feature in our book - Home Gym: Gym Ball & Dumbbell Workouts for Women - the Bowflex SelectTech 552 Dumbbells, with adjustment from 5lb to 52lb per dumbbell, were an easy and unanimous choice.

Dial-up/ selectable adjustable dumbbells, like the Bowflex 552 Dumbbells, have an obvious quick-change advantage over a dumbbell bar (that you load with plates) and take up less space than a fixed set of dumbbells. Price-wise they fall between the two. Unlike the advertising material associated with this type of interchangeable dumbbell, I'm not going to blurt on further about the benefits of choosing an adjustable dumbbell for home gym training, as the advantages are clear, instead, I'll discuss why I personally rate the SelectTech 552 Dumbbells as being the sensible choice.

There's now many brands offering an adjustable dumbbell of this ilk, examples include PowerBlock, TurboBell, Gold's Gym Transformer, York Fitness Dial Tech. All of the aforementioned have a sales tag-line of some kind or another for you to buy their product over their competitors. PowerBlock's marketers often use "original", "ergonomically designed" and "best" amongst their sales pitch, whereas Gold's Gym can promote their product as being cheaper than their rivals. Having used them all, I can categorically say without biased that the Bowflex SelectTech 552 Dumbbells offering is the best - yes, the Bowflex SelectTech 552 Dumbbells gets the Gym Professor 5 star rating! The reason, it's quicker to use/ adjust than the "original" and "best" options and the adjustment is not prone to "stick", as I've experienced on the cheaper copies. The Bowflex SelectTech 552's are also comfortable in the palm and are not too cumbersome in size for use during a gym workout. Also of note, they offer the best incremental range of those available and appear to age better (show less signs of wear), compared to cheaper alternatives.

You may have noticed that Bowflex offer a larger adjustable dumbbell - the SelectTech 1090's (10lb to 90lb adjustment per dumbbell). Although they've existed for a few years now, the 1090 dumbbells were in production for a couple of years prior, most likely the concern over the size a major contributing issue. The Bowflex SelectTech 1090 Dumbbells are a success for the heavier home lifter, benefiting from the build quality and comfort of the smaller 552 dumbbells, however, the 1090 dumbbells are not a dumbbell set for couples. Most women will find the shaft (just shy of 18" long) a bit awkward for some gym exercises, plus the smaller increment settings of the 552 dumbbells are one of the reasons they're favored over other adjustable dumbbells. If you're a heavier home lifter and you can afford it, you'd love having the two pairs (552's and 1090's). If it's an "either/ or" choice you're making, I'd choose the smaller 552's in preference and incorporate more barbell work for your heavier exercises/ lifts, if required.

The Bowflex SelectTech 552 Dumbbells are featured in the book Home Gym: Gym Ball & Dumbbell Workouts for Women, which features 15 gym workout routines and over 100 color exercise illustrations. So, for comprehensive gym workouts at home, you should consider the purchase of the SelectTech 552 Dumbbells and the aforementioned book. Remember, for gym workouts (in a commercial gym), please refer to the free gym workout routines featured on the Gym Professor database and consider the purchase of our acclaimed Gym Workouts: Maps to Success book.

We have dozens and dozens of more free articles/ newsletters in the coming weeks, including more free gym workouts, gym advice, cardio workouts, reviews, diet tips etc., so please look-out for your latest newsletter & consider becoming a fan on Facebook and following our Tweets on Twitter.

All the best,

GP
---
W: http://www.gymprofessor.com

Exercise Demonstration Updates

noreply@blogger.com (Gym Professor) — Sun, 22 Jan 2012 12:01:00 +0000

Hey,

By way of update, we’ve just uploaded animated exercise demonstration photos to the following sections...

Hamstrings

Inner & Outer Thigh

Calves

Be sure to check them out for some new training ideas!

All the best,

Author of Gym Workouts Maps to Success

Inventor of Gym Professor Shuffle workout app

Choosing a Gym Ball

noreply@blogger.com (Gym Professor) — Sat, 21 Jan 2012 12:41:00 +0000

For all-intents-and-purposes a Gym Ball (often referred to as a Swiss Ball or Exercise Ball) is a wobbly bench.

The gym ball’s instability and, therefore, your greater reliance on your primary stabilizing muscles (abs and lower back, commonly referred to as “core”) have seen an incredible rise in its popularity to improve your “core” muscles/ strength.

Realistically, your “core” muscles are at work during all motions/ exercises and are placed at most stress/ work during major compound exercises, such as Deadlifts, Squats etc. With this in mind, performing “advanced” exercises like those stated will have a greater overall benefit to help improve “core” strength, provided you have no prior contraindication (i.e. existing injury). However, a Gym Ball is a comfortable and affordable choice for training at home, as well as being the most popular option, hence its inclusion in our sample gym workout routines.

If you’re buying a Gym Ball, please buy one of commercial-grade. The difference in price between a cheap home-use ball and a commercial-quality ball is fairly insignificant, as you can get a good-quality commercial ball for $20 to $30. For use though, the difference is significant – the commercial anti-burst balls being far less pliable.

Please also make note of the sizing suggestions below:
55cm Ball. To suit: those under 5'6
65cm Ball. To suit: those under 5'6 - 5'10
75cm Ball. To suit: those over 5'10

This article is an extract from the Gym Professor publication Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women.

All the best,

---

www.gymprofessor.com

New Exercise Demonstrations for Thighs/ Quadriceps

noreply@blogger.com (Gym Professor) — Thu, 19 Jan 2012 11:55:00 +0000

Hi all,

As mentioned previously, we're presently uploading new exercise demonstrations to www.gymprofessor.com . Should you require reassurance of how to perform an exercise correctly, or give you some new training ideas, then these should help greatly. Today, we've just completed the animated photos for our quadriceps (thighs) section. For the full round-up, please visit the quadriceps page below:

Quadriceps Exercise Demonstrations

Here are some of our favorites:

Walking Lunges (free)
Barbell Squats

Smith Machine Hack Squats
Vertical Leg Press

Leg Blaster Squats

Real Sissy Squats

Seated Leg Extensions

Remember, include these exercises within a balanced & appropriate gym workout routine. For ideas on structuring your gym workouts, visit our sample gym workout database here:

Gym Workouts

All the best,

---

Author of the acclaimed Gym Workouts Maps to Success

Inventor of Gym Professor Shuffle - the most advanced gym workout app.

Gym Workout Cool Down

noreply@blogger.com (Gym Professor) — Wed, 18 Jan 2012 19:35:00 +0000

A cool-down should help your body adjust from exercise to rest. Your application of a cool-down will depend somewhat on the type of exercise you’ve undertaken.

Some weight training workouts will follow a natural cool-down of sorts, as intensity may lesson depending upon the final exercise/s of your workout.

In circumstances where your cardiovascular system has been placed under a greater workload, a cool-down can serve to lower your pulse rate and return blood to your heart, aiding in the dissipation of waste products, such as Lactic Acid.

This page is an extract from the bestselling book Gym Workouts - Maps to Success.

Best regards,

---

Free Gym Workout App (Gym Professor Shuffle) - coming very,very soon!

Training Memories/ History Part 2

noreply@blogger.com (Gym Professor) — Tue, 17 Jan 2012 19:35:00 +0000

Hi all,

Yesterday, I was handed some bodybuilding magazines dating back to the 40’s and 50’s from an old friend (a weight trainer who’s now in his 70’s!). I’ve only skim read them, but it’s great to see physiques slightly reminiscent of the “natural” scene today (I may be being a little kind). It’s also great that 'bodybuilding' is referred to by its more traditional name of ‘physical culture’, which sounds so, so much better. Anyway, there are some great workouts, stories and articles in there from some of the historical greats of weight training and physical culture. On occasion, I’ll pick through some of the better bits and post them to our newsletter. Here’s a good one for you, a shoulder workout by 1950 ‘Mr Belgium’ (note: and a 'Veterans' class winner in the 80's!) Georges Dardene...

Click to enlarge.

All of these exercises, excluding Around-the-Worlds/ Stiff-Arm Circles (I'm not too keen on this exercise!), can be found amongst my shoulder exercises demonstrations at the link below:

Shoulder Exercise Demonstrations

All the best,

---

Author of the bestseller Gym Workouts Maps to Success

The Truth About Fat Burners

noreply@blogger.com (Gym Professor) — Mon, 16 Jan 2012 20:35:00 +0000

Having assisted many fitness models and bodybuilders with their physiques, and maintaining a low body fat year round for my own sport, I am quizzed on a daily basis regarding diet and exercise. One recurring subject is fat burners.

Fat burners....hhhhhmm....where to start with this subject. First off, if you’ve come across this article, the likelihood is that you have (or are) considering using a fat burner of some sort. Unfortunately though, the associated marketing blurb and hype can make the subject of fat burning supplements somewhat exaggerated and at best deliberately misleading. Because of this, I may be annoying throughout the remainder of the article body and enclose the term “fat burner” in inverted commas each time.

Due to misleading advertising, I am often asked for, or about, fat burners that “melt away fat”, “stop fat building up”, “strongest at burning fat” etc. You get the idea!

The majority of “fat burners” offer a supplement stack of ingredients – appetite suppressants, thermogens, fat binders, fat blockers and carb blockers. “Fat burners” are described as something that will either burn more fat when introduced, or inhibit (stop or reduce) fat from being created.

Well, is any of this true? Sort of, but it is, again, misleading at best. First, we should consider that fat is stored energy. The only way to utilize stored energy is to cause an energy (calorie) deficit i.e. burn more energy than we consume / consume less energy than we burn. In short, doing what we should be doing – eating less and being more active. To this end, the appetite suppressing qualities of a “fat burner” will aid us to eat less, whilst a stimulant ingredient should give a “buzz” to be more active. So, far removed from “melt away fat”. Often, “fat burners” are referred to by people as being “stronger” if the stimulant hit is greater, thereby often increasing their activity levels further.

With the above in mind, the following statement is also given in relation to thermogenic aids/ metabolic optimizers....

“Fat burners increase your metabolism thus converting the stored body fat into energy that will be used by your body”

Again, this is slightly misleading. A stimulant will increase metabolic rate for a duration, however, the change is fairly insignificant to consuming food more often and exercise on metabolic rate. Note: We’ll cover “optimal eating” and types of exercise on our metabolism (body functions) amongst other training articles.

In my view, "fat burners" are best used once you reach a plateaux during weight loss - when you just need a little extra push in the right direction in order to eat a bit less or train a little bit harder. A stimulant product (like the many you’ll see advertised) can help to achieve this. To this end, the more popular products tend to be those with a higher stimulant dose. However, a stronger supplement doesn't necessary mean better, as you may find that a weaker dose supplement proves more advantageous (i.e. achieving enough of a "buzz" without any adverse side effects).

As with your eating and exercise regime, you should consider what is realistically sustainable. I am only able to keep to a low body fat percentage by being consistent with my eating and exercise habits. A “fat burner” should never be considered as a long-term solution, it’s not! It may present a short-term aid though to help improve your eating and exercise habits.

I hope you have found this article useful.

All the best,

---

Free Gym Workout App (Gym Professor Shuffle) coming very, very soon!

Gym Workouts & Stretching

noreply@blogger.com (Gym Professor) — Sun, 15 Jan 2012 10:49:00 +0000

Personally, when weight training, I advocate related static stretching immediately following an exercise (i.e. during rest between sets), such as a Latissimus Dorsi stretch following lat pulldowns.

If performed correctly, the exercise undertaken should allow for near full stretch and contraction of the muscle/s. Following warm-up sets and working sets, your muscles are at their hottest and, therefore, can be elongated (stretched) to a greater degree.

Stretching between and after sets of an exercise should prove advantages to help avoid stiffness and re-establish a normal (or greater) range-of-movement. With this in mind, they should also be included as part of your eventual cool-down.

This page is an extract from the bestselling book Gym Workouts - Maps to Success.

All the best,

---

Free Gym Workouts

Shoulder Exercises - Exercise Demonstrations Added

noreply@blogger.com (Gym Professor) — Sat, 14 Jan 2012 16:30:00 +0000

Shot from Gym Professor Shuffle

Hi all,

I've got my motivational head on today! If you're suffering from the January blues, snap out of it! This year could be great - make it so! If you haven't got your training head in to gear yet, do so! To get started, check out our free gym workouts here:

FREE GYM WORKOUTS

We've been busy bees uploading exercise demonstration photos to our Shoulder Exercises database today. Attached are some of our favorites (see below). For the full round-up, visit:

SHOULDER EXERCISE DEMONSTRATIONS

All the best,

---

Free Gym Workout App (Gym Professor Shuffle) - DUE END OF JAN!

Warming Up

noreply@blogger.com (Gym Professor) — Thu, 12 Jan 2012 19:15:00 +0000

Warming-up is a sequence of exercise that precedes your gym workout.

If you are performing a sport or workout that is aerobic, your warm-up should prepare your cardiovascular system for the rigors of this workout or event. The warm-up should be designed to raise the body’s core temperature and be performed at a low intensity – it is not a workout in itself!

Likewise, when lifting weights, your warm-up should be relevant. You should perform warm-up sets of any exercise you are to perform. Typically, I would suggest 2 to 4 warm-up sets (starting with a very light weight) of each exercise before undertaking working sets of that same exercise. Warm-up sets will serve to locally heat the muscles in use and help to lubricate relevant joints in readiness.

For a gym workout that relates to both disciplines, such as an endurance gym workout routine with weights, I would be inclined to suggest an aerobic warm-up followed by warm-up sets, although you may warrant less warm-ups sets.

As per most subjects, warming-up is open to debate on which methods are best. As always, I would suggest adapting things to the individual and their endeavor. It should be remembered that the purpose of warming-up is to help improve performance and avoid injury.

This page is an extract from the acclaimed book Gym Workouts - Maps to Success.

Happy injury free training ;). All the best,

---

Free Gym Workout App - coming soon!

Training Memories

noreply@blogger.com (Gym Professor) — Wed, 11 Jan 2012 19:20:00 +0000

My first pair of dumbbells :)

Hi all,

Visiting my Mum and Dad this week and searching through some old stuff, I was fortunate to stumble across my first pair of dumbbells (see image. I cleaned them up before taking this photo). This find brought back some very happy memories of when I was about 13 performing infinite reps of curls, press-ups, sit-ups and chinning off the door frame by my fingertips. My Dad then went on to remind me of a family holiday (I was 14 years old) where he was persuaded to perform a 100 mile round trip everyday to visit the nearest gym so I could keep up my training. Well, I’m pleased to say that, all these years later, I’m just as dedicated ;) .

If you’re a seasoned trainer, you’ll know how much weight training and general fitness has enriched your life. If you’re new to this game, enjoy the journey ahead. Either way, we’ll be on hand with free advice and training ideas to help you get the most from your training.

If you’ve got any old pictures (or stories) that bring back training memories (things like rickety old benches, iron boots, arm blasters etc.), please share them on our Facebook Fan Page wall.

All the best,

Author of Gym Workouts Maps to Success

Inventor of Gym Professor Shuffle workout app

Food Supplements

noreply@blogger.com (Gym Professor) — Tue, 10 Jan 2012 19:27:00 +0000

However a manufacturer wishes to dress up a food supplement - "sports supplements", "bodybuilding supplements", "diet supplements", "health supplements" - and the wonder claims associated with such supplements, you must first consider the fact that it's a supplement - something to add.

Digesting the above (like the pun!), successful supplementation will be to fulfill your nutritional requirements. Genetic differences aside, a very basic nutritional example is anyone involved within sports. This individual's protein and overall calorific requirements will be greater than a sedentary individual of similar weight. Although the sports person may find it easy to increase their carbohydrate and fat intake at meals, they're unlikely to consume an extra couple of chicken breasts a day. Subsequently, although their calorie intake may've increased slightly (through largely carbohydrates and fats), their percentage of protein intake is lower, not greater. Therefore, perhaps the most common form of required supplementation is that of convenient protein shakes. Again though, this is to fulfill your nutritional requirements - to have as well as, not instead of.

In short, fulfilling your nutritional requirements with, or without, supplementation can make a huge difference to both your training and quality of life. The most important supplements will be your key nutrients, but, in certain circumstances, and depending upon your training and related goals, other supplements can be of benefit.

All the best,

---

Author of the bestseller Gym Workouts Maps to Success

Inventor of Gym Professor Shuffle - coming soon!

Exercises Demonstrations - Chest Exercises

noreply@blogger.com (Gym Professor) — Mon, 09 Jan 2012 19:37:00 +0000

Hi all,

We're currently in the process of updating the exercise demonstration pages to match our free gym workout app (which will be on the App Store very soon!). We've just added all of the chest exercise images/ demonstrations. In time, we'll write the text to accompany these (as you'll note, some have been written already). First though, we'll be completing all other exercise demonstrations in the same way. Below is a link to the featured chest exercises, please provide us with feedback whether you like the way they're displayed, or whether this could be improved upon.

Chest Exercise Demonstrations

Cheers,

---

Gym Professor Shuffle free gym workout app - coming soon!

Key Nutrients

noreply@blogger.com (Gym Professor) — Sun, 08 Jan 2012 11:56:00 +0000

Hey guys,

I am always amazed that people do not know the functions that their food items (& nutrients within those items) play. That said, many adults don't even know what nutrients are derived from foods they're eating, despite most being clearly labeled.

Below is a list of our key nutrients and the main function that they perform.

Protein – repair & growth of tissue (including MUSCLE!)
Carbohydrate – primary energy source
Fat – secondary energy source
Vitamins & Minerals – regulate metabolic processes.
Water – transportation of other nutrients

Please visit www.GymProfessor.com for more information on nutrients.

All the best,

---

Author of the bestseller Gym Workouts - Maps to Success

Inventor of Gym Professor Shuffle free gym workout app.

Cross Trainer Workouts

noreply@blogger.com (Gym Professor) — Sat, 07 Jan 2012 16:26:00 +0000

Hello,

Just thought I'd drop you a quick newsletter to advise about some of the sections that are popping up on the Gym Professor website. We try to add more and more free content as often as we can, so please be sure to check the website regularly for updates. You can also now stay up to date on both Twitter & Facebook, if you haven't already signed-up :).

With word of mouth (& related success stories) about our free weight training gym workout routines increasing website traffic, we've received requests for more sample cardio. workouts to be added to our free advice arsenal of training goodies, therefore, I've been busy adding cross trainer workouts to the site. Please find links to these workouts below...

Cross Trainer Workouts (Home):

Steady State Cross Trainer Gym Workout

Cross Trainer Gym Workout 1 - Interval (2:1)

Cross Trainer Gym Workout 2 - Interval (3:1)

Fartlek Cross Trainer Workout

Sample Road Running and Treadmill Workouts have been added here: Free Treadmill Workouts.

You will probably also find the article 'Cardio Workouts Considerations and Options' (note: posted yesterday) useful in your approach to designing your own cardio. workout program.

As always, thank you for your continued support - recommending us, visiting our advertisers, and reviewing our gym workout books.

All the best,

GP
---
Free Cross Trainer Workouts

Cardio Workouts - Considerations & Options

noreply@blogger.com (Gym Professor) — Fri, 06 Jan 2012 18:48:00 +0000

Hi all,

As highlighted on the Gym Professor website, there are many cardio options out there - both cardio equipment and cardio workouts - and it can be a bit of a minefield choosing the right path. The right option for you is one that suits your ability, goals, likability and current period of training. I (GP) have listed sample gym workouts and fitness workouts on www.gymprofessor.com to provide you with some ideas.

To help further, below I've categorized several cardio equipment options and program types to easily identify their typical associated level of difficulty when used in a cardio workout program (NOTE: They're not always the case though!). The chart covers equipment choice and workout intensity (sort of). You should also consider training and rest days & workout duration when designing a workout regime.

Basic
Cardio Equipment Options:	Cardio Program Type
Stationary Exercise Bike Treadmill Walking Arm Ergometer	Steady State

Progressive
Cardio Equipment Options:	Cardio Program Type
Cross Trainer/ Elliptical Trainer Treadmill Running Rowing Machine Stepper	Interval Training (Difficulty rising respectively from High Rest:Little Work to Little Rest:High Work + Fartleks)

Advanced
Cardio Equipment Options:	Cardio Program Type
Stairclimber Versa Climber The Wall (Climbing Wall)	Interval Training (Little Rest:High Work) Fartlek (Random Intervals)

If you're new to training, it's advised that you seek relevant professional advice prior to undertaking a new exercise regime.

Happy training!

---

Find us on Facebook

Free Gym Workout App (Gym Professor Shuffle)

Healthy Eating

noreply@blogger.com (Gym Professor) — Thu, 05 Jan 2012 19:27:00 +0000

Hi all,

This is a difficult subject matter to summarize, as many people term and perceive "healthy eating" to mean many different things, for example, a Google search brings up search results from dieting, the food pyramid, food recipes, lifestyle. All of these are relevant and, to some degree, are interrelated, but, I guess, in relation to my ideas, I would term healthy eating as....

“Fulfilling your nutritional requirements efficiently, using a varied and balanced diet which you enjoy.”

I know, not the catchiest of slogans, but, to me, this is largely true - healthy eating is not about being ridiculously regimented with a strict diet of certain percentages of food types and nutrients, it's about enjoying the food that you eat, but not TOO MUCH. However, I feel it is very healthy to know more about how your body works and the role that food and exercise play to make it work more efficiently.

Until the next time (tomorrow),

---

Gym Professor Shuffle free gym workout app - coming soon!

Author of the bestseller Gym Workouts - Maps to Success

Free Gym Workouts

noreply@blogger.com (Gym Professor) — Wed, 04 Jan 2012 19:30:00 +0000

Hi all,

I (GP) have added categories below to various gym workout routines that are likely to be of interest. These are sample gym workouts only. Note: Your training should follow a gradual progression (as your planned season allows), with sensible transitions from one gym workout routine to another. I have covered more on periodization of training (& training transitions) amongst other newsletters and articles on the www.gymprofessor.com website and more comprehensively within the acclaimed bestselling book Gym Workouts - Maps to Success, which details sensible process maps to follow with your training & hundreds of gym workouts to follow. So, here we go....

Gym Workout Routines:
Toning Gym Workout Routines (for men)
Toning Gym Workouts (for women)
Endurance Gym Routines
Strength Gym Workouts
Circuit Training Workout Routines
Bodybuilding Gym Workouts
Powerlifting Gym Routines

All the best,

---

Free Gym Workout App - Coming soon!

Gym Workout Routine General-Rules-of-Thumb

noreply@blogger.com (Gym Professor) — Tue, 03 Jan 2012 19:41:00 +0000

'Gym Professor' Clothing

Hi all,

The sample free gym workout routines provided on www.gymprofessor.com take certain factors into consideration. Although there's many different ways you can train, you should consider these factors and follow the suggested general-rules-of-thumb.

Gym routine factors:

Exercise Choices
The exercise choices should be appropriate in relation to both the participant/s ability and goals. For example, a soccer player may perform exercises that mimic movements used on the pitch, whereas a strength athlete is likely to perform mainly compound exercises.

Exercise Order
Muscles work together to perform an exercise (whether in unison or other), it must be considered the roles that these muscle groups play and the subsequent order in which we perform exercises within our gym routines. For example, as our core muscles (lower back & abs) stabilize us during most exercises, ab. and lower back exercises should be performed at the end of a workout. The exercise diagrams on this Gym Professor website indicate the functions different muscles play during exercise, which will help toward designing your own gym routines. GP NOTE: Examples to avoid with exercise order has just been added to the Q & A page.

Sets & Repetitions
Although some people are predisposed to be or look a certain way thanks to their genetic make-up, our body still adapts to the stimulus we place upon it, thereby making it more efficient. So, in terms of sets & repetition ranges, these should be relative to our goals. For example, many would-be bodybuilders like to perform an infinite number of repetitions in order to feel a "pump". Given that this "pump" is lactic acid build-up, they are increasing the endurance capabilities of their muscles by attempting to lift the same weight for a longer duration each time. Their muscle will only adapt & grow if their weight training warrants it - frequently & consistently subjecting the muscles to a greater load. The sample gym routines provided on www.gymprofessor.com suggest what I (GP) would call "sensible" set & repetition ranges. With the aforementioned in mind, you should also take note of the suggested working load (1 RM %) on the sample gym routines.

Training Days
Avoid over training, but be aware that not training often enough will not bring about the desired physiological changes. Again, this subject is open to debate, but certain circumstances will indicate whether you are training too little or too much. For example, a common under-training mistake for a gym newbie to make is to revert immediately to a split routine, whereby they train a body part once a week. Their muscles ache for several days afterwards and yet the weights they're lifting remain the same - why? Answer: They are not training frequently enough for their muscles to warrant adapting (growing) to cope with the load being lifted, therefore, each week they suffer the same muscle soreness and can only lift the same weight. In this instance, a greater frequency of training (perhaps each body part twice a week) and an increase of dietary protein would be advisable.

This article is an extract from the bestselling book Gym Workouts - Maps to Success. For further information & ideas on structuring your weight training, please consider purchasing the aforementioned publication. The book provides easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal).

If you have found this information useful, please support the Gym Professor website by visiting our advertisers and recommending this article to your friends.

All the best,

---

Free Gym Workout App Coming Soon!

Become a GymProfessor.com Fan on Facebook.

The Exercise Habit

noreply@blogger.com (Gym Professor) — Mon, 02 Jan 2012 11:58:00 +0000

We'll kick start our month of daily newsletters with 'The Exercise Habit'.

Like most things, training is a habit, so, if you’re in the routine of exercising, it’s far easier to keep at it. “Keeping at it” is often thought as fanatical behavior and in many ways it is, but there are far worse things to be fanatical about ;).

I have to admit that I am fanatical about my own training and have been active in many sports since youth – wherever I’ve been in the world & whatever I’ve been doing, I’ve always made time to train – and largely enjoyed it! The thing I’ve found most difficult, but been disciplined enough to do, knowing when not to train – avoiding over-training (for your present ability) or trying to train through an injury. We all know this’ll only lead to a steady decline at best – sometimes it’s as difficult to stop yourself doing something as it is to start, but hopefully you’ll let commonsense prevail.

Although I’m in the habit of exercising, I know all too well it’s not the easiest habit for most people – easy to break, but far less easy to make – as I deal day-in-day-out with clients whose experiences have consisted of starting and stopping and starting again. In fact, the same is equally true regarding dieting – a subject that goes hand-in-hand with exercising and that we’ll cover in more detail in forthcoming newsletters.

For me, there are a few common pitfalls why most people have difficulty making exercise a regular habit. The overlapping main problem areas are:

Poor knowledge. A lack of understanding of how to structure a suitable training regime means not being able to attain objectives and an inevitable lack of motivation over time.
Haste. The over eagerness to look or feel a certain way can lead to an “all or nothing” approach. You want to train every night – running, weight training, team sports etc. – and it’s unsustainable, so you give up.
Unrealistic goals. Often you set out to do or achieve too much. The realization that you’re not going to achieve your goal/s leads to a lack of motivation.
Lack of motivation. As well as the problem areas mentioned above contributing to a lack of motivation, failure to enjoy your exercise can leave your exercising feeling like a chore, rather than a hobby.

So, how do we address these issues? Keep it simple. Here are the four measures to start the exercise habit (and keep it going!).

Seek advice. Consulting knowledgeable people within your exercise field is highly recommended. As the Gym Professor slogan suggests, “Knowledge is Power”. The Gym Professor website offers sensible sample process maps to aid your progression – use them!
Less haste, more speed! Following a gradual and consistent climb toward your goals, such as the process maps mentioned above, will ensure your progression.
Set an achievable course of action! Do not set out to do too much! Progress is the key, so take one step at a time and set both short-term and long-term goals that are achievable.
Commit to something. Making a start can be the most difficult thing, so creating a reason and a support group for your efforts can help wonders. For example, the reason may be a forthcoming wedding, holiday, charity race & the support network may be family or friends undertaking the same endeavors. It presents a great opportunity to socialize with family and friends whilst achieving your exercise goals at the same time.

For further information & ideas on structuring your training, please consider purchasing the bestseller Gym Workouts - Maps to Success, which provides easy-to-use process maps with hundreds of gym workout routines for you to follow (whatever your ability, sport or goal).

We'll be back with another helpful article tomorrow :)

All the best,

---

Author of the bestseller Gym Workouts - Maps to Success

Inventor of Gym Professor Shuffle free gym workout app - Coming soon!

Happy New Year! Articles, Offers and a New Years Day Workout.

noreply@blogger.com (Gym Professor) — Sun, 01 Jan 2012 15:11:00 +0000

Happy New Year!

Throughout January, we'll be sending a daily newsletter covering some of our most popular articles published over the last year (2011). We hope these will help you greatly with your training during 2012.

We'll also be keeping you up-to-date with new free articles, chances to win free gifts, and the imminent release of our free gym workout app - Gym Professor Shuffle. By the way, we've just posted some new images of the app (being tested) on our Facebook Fan Page.

Also of interest, due to their continued popularity, our 5 star rated gym workout books have just been reprinted with our up-to-date logo. We have also managed to drop the price significantly ;). Check out the links below:
Gym Workouts - Maps to Success
Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women

Our 'Gym Professor' gym clothing is also on sale - enter '2012NEWYEARS' at checkout for an extra 20.12% off!

Gym not open? No weights at home? Here's my New Years Day light legs workout (note: intermediate level, adjust accordingly)...

Superset of:
Walking Lunges x 50 reps each leg.
Squats (free - no weight) x 30
x 4 sets

Standing Calf Raises (no weight, off bottom stair) x 50 reps
x 4 sets.