How to Find a Gym and Keep Fit When Travelling

By Richard C Joe

I've travelled to various countries over the years, whether that's via flying, driving in a rickety bus for 20 hours straight or sleeping in a third world train with no air con. And yet, I always make an effort to keep fit and healthy throughout my world travels.

With obesity rates increasing throughout the developed world, (and also throughout the developing world), I make it a priority to work out at a gym at least three times a week. I know it can be damn hard to find a suitable gym when travelling and bouncing around from place to place, but I don't want to become another statistic, therefore keeping fit and healthy is something that I can't take for granted.

In saying that it can be really difficult at times to find a gym, even when you do a search on Google. This is so, particularly in developing countries whereby the number and quality of gyms varies a lot, having to contend with language barriers or even transportation issues. I'll however, show you the step by step methods I use to find a gym no matter where on earth I am. All you need is your laptop and a decent wifi connection.

1) Go to Google
2) Type in "City location" + Gym
3) From the search results ideally you want to find a review site submitted by an expat/traveller that has given at least 3-4 reviews of gyms near your current location.
4) Check out the website (if it exists) of the gym you want to go to. As a hack, I always call them up and say something like this: "Hi, I'm thinking about joining your gym and am wondering if you offer a free trial pass". Remember that not all gyms will state this on their website, for obvious reasons to avoid people taking advantage of their services and going from gym to gym for free. From my experience, this works about 50% of the time, and the worst they can say on the other line is no.

Once you found your chosen gym, you should go at a time when the gym is not busy. One of the most frustrating things is having to wait around for 10 minutes whilst someone else is hogging the benchpress with their mates. Most gyms are busy before and after work hours, i.e. 6-9am and 6-8pm. If you're a backpacker/traveller therefore go between 10-3pm (except lunch time), and you'll have no issue with waiting in line. I usually go mid morning, and find that only retirees or rich house wives are hanging around, and being a macho guy, the free weight section is usually free.

So, follow this simple 4 step process to finding a gym anywhere and you won't be disappointed.

Yours in health,

Richard

To learn more about the Gym scene and keeping fit, head over to http://www.physiostrength.com now!

Article Source: http://EzineArticles.com/?expert=Richard_C_Joe

The Little Things That Can Make a Big Difference In The Gym And In Your Results

By Stefan P Rios

Sometimes we overlook the smallest things because we're so focused on going for our end goal. We end up missing small but valuable things that could help us get to our goals much quicker and more efficiently. Sometimes we tend to cut corners because we simply feel like it's much easier to do, or we simply just get lazy and do it just because we can. 

Little do we know we are only cheating our gains and could potentially be putting ourselves in harm's way. All of us at one point in time reach a plateau and sometimes we can't figure out why. The following are some observations I have made and also tested out in order to break off that plateau stage.

1. Utilizing proper posture and correct technique

I'll be the first to admit I have horrible posture most of the time. So for me to correct this in a gym setting was really hard to do. I had to keep reminding myself to correct my posture. Not only does correct posture help you out with your lifts, it also saves you from injury. It causes the muscle group you're working to work even harder, and saves you from cheat moves.

A good way to test this out is to try some curls with your back against the wall. Try using 20 percent of your max and focus on keep your back as straight as possible. I usually use 50's when I curl, and when I tried this I had trouble getting through a set of 8 at 30 pounds. It forces the bicep area to solely work and alleviates the stress off of your lower back.

I see people using really heavy weights swinging their backs wildly trying to look cool. Little do they know people don't give a crap about how much they can curl, all they are doing is setting up for an injury. The same goes for any other exercise you do in the gym. If you're cheating the lift and not doing it properly, you're just cheating yourself.

2. Not giving it your all

How many of you have left the gym thinking, "damn I'm not really that tired", or "I have something to do tomorrow, so I'll take it easy". The funny thing is we ALWAYS HAVE SOMETHING TO DO TOMORROW. So this trend keeps going and you never really get anywhere.

The other thing is that we tend to have other excuses, so we don't put our all into it. The biggest excuse I hear about is when someone doesn't have a weight lifting partner so they can't go very hard. Well I've been lifting for almost 2 years alone, and I've forced myself to create a way I can safely go hard. The way I did this was by watching a few Greg Plitt videos. In one of the videos he stated these "When there's an obstacle in your way what do you do? Go around the damn thing and get to your destination".

3. Using equipment the wrong way

Not only is this a good way to get injured, but if you're not using the equipment right, you're not going to maximize your gains. Before you jump on a machine and go to work, study it or get someone who knows about the machine to explain its benefits and how to use it properly. I see way too many memes about people using machines the wrong way to get a workout in.

Let's put it this way, if the machine you're looking for is being used, don't use something completely different than what for what its intended purpose. Don't squat on the leg press machine, and vice versa. Not only do you look like you don't know what you're doing, but I can bet that people will be making bets on how long it is until you get hurt doing what you're doing.

4. Not using enough oxygen

Breathing is very important to your muscle gaining efforts. IF you're not breathing correctly, your muscles are not getting eh proper amount of blood to them. Without it, your efforts are going to be in vain, and you won't see the results you're hoping to eventually see. So if you don't know how to breathe correctly, ask someone who does know how to do it. If not, there are multiple videos online that can help you out with this problem.

5. Utilizing the trainers and those who work in the gym

All too often we think, "Well, they're too busy to help me so I won't even bother them". In reality this is the main reason that these people are in the gym in the first place. Ask them questions about things you may not know about. It may just save you some time and effort and even a trip to the doctor if you do. These people are trained professionals, and they know what to do, and what not to do.

So seek advice from these people on the little things that can make a big difference. If you're not sure about something, then you should always ask someone who is sure about it. The worst thing you can do is assume something, then go for it and end up getting hurt. Remember it's the little things that can make a big difference.

For more information on supplements, workouts, reviews and more, check out my blog site http://www.insearch4success.com/category/fitness-success/

Article Source: http://EzineArticles.com/?expert=Stefan_P_Rios

Gaining That Nice Lean Muscle And Losing Fat From Home With No Need Of Gym Equipment Or Weights

By Alley Spade

If your one of those people who always wanted to look good. But, you don't have the money to purchase; personal trainer, gym equipment, workout programs, or a nutritionist. You might feel that you are at a total loss. And, you might just give the thought up all together, never achieve your goal, and be in this fat slump for the rest of your life. You, might be one of those people who watch those infomercials and get real excited about a workout program, that is over priced. Just to never have the money to buy it, now your fit dream has turned into a wish. But, you might have never even realized

Changing Your Gym Workout For Six Pack Abs

By D Chen 

If you've been training at the gym to get a six pack and build muscle but are seeing little results, try making these changes to your workout so your midsection looks amazing!
Work Many Muscle Groups
If you want to train for a six pack, you want to maximise the fat burning effect in the exercises you do. This means doing intense exercises with multiple muscle groups across the entire body for
maximum fat loss!

Why should you train this way? It's called the EPOC (excess post-exercise oxygen consumption) or afterburn effect, where you can burn fat after your workout (even when you're resting) for up to days after your workout! The greater the intensity of your workout, the greater the fat burning effect!

To make sure your workout is intense, do compound movements! This means bench presses, squats, deadlifts, dips and chin-ups! When you activate more muscle groups at a high intensity and work rate, your body needs to burn more fat to recover your muscles, balance your hormones and refuel!

Compound movements involve a higher workload than isolations (such as bicep curls and many machine exercises) because more muscle fibres are activated and more force is required to complete each action!

To make sure your workout is intense, do a whole-body workout! This works along the same principle as choosing compound movements over isolations... when you work your whole body vs. a few muscle groups, your body needs to burn more fat to recover all of those different muscle groups!

Increase Protein Intake

This tip may not be for everyone - but consider the amount of protein in your diet. Are you eating lots of poultry, fish, beef, pork and other meats? Or is most of your diet made up of things from the carb variety?

If you've grown up on a low or medium protein diet, increasing your protein intake may have a MASSIVE effect on your body's ability to store muscle and burn fat. This is because many of the amino acids you ingest when you eat protein help encourage the processes of muscle building and fat storage. The protein leucine helps keep you full, so you eat less empty calories (keeping you trimmer) and the amino acids arginine, ornithiene and lysine help your body secrete growth hormone, which is a vital signal for your body to build muscle and burn fat as energy.

Increase your protein intake by eating lots of meats from lean sources, such as poultry, fish, eggs and lean beef. Additionally, nuts and tofu are great sources of protein for snacks.

My favourite protein power-food is whey protein, a powdered form of the liquid by-product of cheese making. If you've seen people at the gym with their coloured shakes or buying protein drinks from the counter, most likely they're taking in whey protein.

Whey can be up to 90% protein (in isolate form) and is a great low-fat, low-carb protein source! It also has mood-boosting properties and is fast absorbing. Consider whey protein supplementation to boost your daily protein intake!

Do Cardio!

Especially if you have endomorph body-type tendencies, that is, you will store fat at any opportunity, cardio is a great way to make sure you keep trim!

For many people, a cardio program alone will NOT be enough to get enough fat loss for a six pack.

However, along with a weight training program that boosts your metabolism for an extended period of time, cardio can help put your fat burning into overdrive!

Just like in your weights workout, you must ensure that your cardio is at an intense level. Generally, the greater intensity and higher oxygen output your cardio, the more overall fat you'll burn in the workout. However, if you are just starting out cardio, don't be afraid to train your body up. It make take some weeks of training before you can push your body at a high intensity!

Eat Protein Post-Workout

To ensure you're building muscle and burning fat at your maximum-rate post-workout, make sure you eat a high-protein meal after any high-intensity workout, especially weight training sessions!

By the end of a session, your body will be in a catabolic state, breaking down muscle tissue for energy. Eating a high protein meal of lean meats or a whey protein drink will ensure that your body has the fuel to repair and grow muscle tissues, not break it down for recovery.

That's It!

If six pack abs are the thing you really want, that's how you start to adjust your workout and lifestyle for maximum fat loss and some muscle building! A high-protein diet and intense exercise activating as many muscle groups as possible is key in creating a fat burning stimulus that will get your abs looking super awesome!

Remember, there's always more you can do to maximise fat loss and it's all nutrition and discipline! Cut the foods that put on fat and eat clean, natural foods to get accelerate six pack results!

If you want free, step-by-step instructions for six pack abs, sign up for your 7 Day Six Pack Super Course at Free Six Pack Guide! You'll also get heaps of workouts, meal plans and motivation!

Article Source: http://EzineArticles.com/?expert=D_Chen

Five Pieces Of Equipment That Should Be In Every Home Gym

By Aaliyah M Smith 

Anyone constructing a home gym must decide exactly what items to fit into the space. It is not normally a good idea to use only one machine for exercise since a healthy workout requires several different types of movement. Every home gym should contain machines for flexibility training, strength training and cardio training. This will provide a balanced workout that covers all areas of the body. Five specific pieces of exercise equipment should appear in every home gym.

Should You Skimp on Calories or Hit the Gym to Lose Weight? The Truth Might Surprise You

By Robert G. Jones 
 It doesn't matter how much weight you want to lose - you've probably heard the same advice over and over again: eat less and move more. And while that's really great advice, which one is more important when it comes to losing weight?
The truth is that both are very important, but if you want to lose weight, you need to examine your diet. If you want to lose weight and body fat, you must put your body in a calorie deficit - in other

Fitness Secrets You Won't Learn at the Gym

By Carol Pope 
 Some people ask me, "Why is a professional singer teaching fitness?" What makes me a fitness expert? What can I teach you about fitness that you can't learn at the gym?
Just like world-class athletes who train with intense discipline and push physical strength to the limit, world-class singers also train with that kind of intensity and drive for perfection.
Over the 25 years I performed professionally, I trained hard in the one thing that is the foundation for

Adjustable Dumbbells Are the Best Home Gym Equipment

By Alykhan Gulamali 

Adjustable dumbbells may be the best fitness investment you will ever make.
When I was in college, I had free access to a fantastic gym. Imagine a facility the size of a grocery store with almost every piece of workout equipment you can think of. This place was meathead heaven, which was appropriate since there were a lot of meatheads in college. So if you are a college student with free access to a great facility, then this article probably won't apply to you. Still, you might want to read it anyway because one day, you will be in the real world where plenty of people are searching for the best home gym equipment.
After I graduated, I was faced with a concept that was foreign to me:
Paying money to workout. Well, that's not entirely true.

Gym Fitness Equipment - Training To Higher Levels to Achieve Better Fitness Goals

By Sooraj Surendran 

In this modern age when obesity is taking on the overtones of a national epidemic and proving a prospective problem to the government, many people are overtly worried about their fitness, and are now taking to the Gyms to get their body into an overall healthy shape and to enhance their fitness levels. Gyms have conveniently sprung up everywhere and people are making a beeline there to enjoy the advantages of regular workouts.
The Gyms, on their part are modernizing themselves with the latest and most efficient fitness equipment that will give their customers maximum workout benefit. This news has come as a breadth of fresh air to

Essential Gym Equipment

By Wesley Lee 
Thanks to a certain Austrian Oak, films in the 80s, and the 'golden age of bodybuilding', looking after our bodies and building muscle and definition is no longer a fringe endeavour. In fact this couldn't be further from the case, and today working out and getting into shape is something that's incredibly popular and a huge