Indoor Cycling Workout

Indoor cycling workouts can usually blast more than 500 calories in less than an hour! So are there ways to make it even better you might ask? Like the current rave in gym classes, the next level workout is when it is a ‘cardio party’ with your friends! So here is a few tips for getting the most out of your next indoor ride with your without your friends!

Get The Most From Your Indoor Cycling Workout

Firstly you want to get the  Best Indoor Spin Bike and the team at www.fitnessequipmentreviews.com (in the link) have the best spin bike reviews around. Now once you have the right spin bike follow the key points below:

spin bike class photo

1) Get The Bike At The Right Height
The biggest mistake a lot of people make is setting the bike seat way too low. When pedaling your spin bike, the leg should be bent about 25 degrees towards the bottom of the rotation. This takes all the work away from your quads and puts it to other parts of your body.

2) Get Up And Stand Up To Intensify The Workout
If or when you are doing fast paced cycle runs try and stay seated. However if you want to add a lot of intensity; lift your bum off the seat for a few seconds or minutes. For hill climbs and/or slow periods try standing up and hold the front of the handlebars. Make sure you keep yourself over the seat to work your core, legs, and butt a lot. This will surely make the workout a lot harder getting those extra calories to burn 🙂

3) Get The Right Music Going And Move To It.
If you have some great music going during your work out it can make the ride a lot better. If you get the right music you can try to match your pedal stroke to the beat (so go for fast pace here to up it all a notch).

Make sure you pick music you like though and not just music with a fast pace. This will keep you motivated to do more and more of these workouts. Just down over use your favorite song or you might end up hating the song and correlating it with pain!

4) Get The Upper Body Working Out As Well!

Think the workout is just for your lower body? Well think again! It is definitely possible to add targeted strength moves into the spin class as well. You can add in some stuff for your arms, chest, back, and shoulders, that can transform your ride into a full body cardio workout.

To do this, start by keeping your pedal speed at an average speed. Try and do two sets of 20 reps of each move (that we will list below), using a couple of pound weights. Increase the weights if it is too easy and decrease if it is too hard!

The Bicep Curl 
Hold the dumbbells (or any weight) in each hand with your elbows bent at the shoulder. Then lift the weights in front of face with your palms out palms out. Then bend elbows to straighten arms towards the floor and repeat. Repeat until you get your 20 reps out!

The Tricep Pull Down
Hold the dumbbells (or any weight) in each hand and lift your arms overhead while the palms of your hands are facing inwards. Then bend your elbows while lowering the weights behind your head. Next extend your arms over your head and lower your elbows to chest level – meaning the weights are now in front of face. Again return to the starting position and try to get at least 20 reps out!

Bottom Line On The Indoor Cycling Workout

Stick with it, have fun, try to add more intensity to your workout where possible and burn the calories! It can be fun to do in a group but is also super easy doing it in the comfort of your own home 🙂

Building Muscle – Some Key Points

Some Key Points To Building Muscle

Building MuscleBuilding Muscle for some people is extremely easy and for others it can be very difficult. So this article will cover our top tips for building muscle regardless of your situation.

Eat More Than Enough Calories

It is well know that people who struggle to gain weight generally do not follow this basic point. To put it simply the body will not grow any muscle if you do not provide it with sufficient high quality calories each day. Basically you need to consume more calories than you burn each day for a start!

The general rule of thumb is to consume at least 20 calories per pound of body weight you weigh as a bare minimum to gain muscle.

Again people that complain that they cannot put on weight only eat the bare minimum. Some of these people only eat two or three meals a day and a protein drink now and again and then moan that they cannot put on any weight. If you are reading this then it is obvious but everyone has one of those friends that complains and it is super obvious that they are not eating enough food.

So remember To build muscle and put on weight you need to have an abundant amount of protein and calories in your system.

As a rule of thumb most people require at least 20 calories per pound of body weight to gain muscle. Taking a 180lb male as an example, he will need a daily calorie requirement of at least 3,600 calories. Now this may mean that in gaining weight, you may put on a few pounds of fat too. Now if you do find your body fat increasing a lot, you can either increase the amount of aerobic exercise you are doing or reduce the total number of calories you are consuming. However, always remember you build muscle in a calorie deficit!

Eat Lots Of High Quality Protein

protein

Make sure you are consuming sufficient high quality protein. The current recommendations are to consume a minimum of 0.3grams of protein for each lb of body weight. However that number is only applicable to the average person. Current studies suggest that as we get more active our protein requirements increase and as such a number closer to 1grams of protein for each lb of body weight.

This means if you weigh 180lb then you need 180grams of protein per day.

Now not all proteins are equal in building muscle. Always remember the better the quality protein consumed, the more of it will be used for muscle building. To maximise the potential of building muscle, stick to high quality proteins, such as whey, eggs, fish and lean meats. However, the main thing to do is eat a lot of protein – very likely a lot more than you currently eat.

Make Sure You Have Enough Carbohydrates For Workouts!

Now eating the right carbohydrates is very important as it is stored in your body in the form of glycogen. Glycogen in the muscles is an important fuel that will ensure that your workouts are intense and very  physical. Increasing your glycogen stores with carbohydrates will make sure you have the energy to perform well.

Not all carbohydrates work well, so stay away from junk food carbohydrates such as sweets, cakes, and biscuits. Make sure you stick to foods like porridge, pasta, rice, bread, and cereals (that are low in sugar).

Keep The Stress Levels Down

Stress kills muscle gains very fast! The catabolic hormone known such as cortisol is released when you are stressed and can quickly stop muscle growth. Many argue that stress can be the number thing stopping muscle gain. One of the easiest way that you can tell if you are stressed is if you are not sleeping enough.

As such make sure you get at least 7 to 8 hours of sleep every night!

That may sound hard to a lot of people, especially in the corporate world but it is really important. If you hate your job maybe it is time to get a new one. If you are not getting enough sleep then try to go to bed earlier or see your doctor.

Use The Most Effective Muscle Building Exercises

Your routine should revolve around basic compound exercises that include squats, deadlifts, bench presses, and lat pull downs. If you perform these well and correctly you will stimulate muscle growth and strength like nothing else.

Avoid endless isolation exercises like doing bicep curls and tricep pulldowns as much as possible. For the best results combine these types of weight exercises with a big compound exercise. And unless you are a professional weight lifter stick to 3-4 times a week at most! Your body needs the recovery (especially at the start).

The Bottom Line With Muscle Building

Sticking with it is more important than just going hard in the short term. So get enough sleep, work out enough, ensure you are having enough calories (and the right ones), and overall have fun! If  you are having fun then you will stick to it and get the best gains!

Using A Ketogenic Diet For Weight Loss

A ketogenic diet puts your body into a state known as ketosis, and ketosis makes the body specifically use fat for energy. When the body uses fat for energy and if you are in a calorie deficit diet you will definitely be losing weight.

Now fat burning is just one of the many benefits of being in ketosis. It is also knowing to help improve overall health and metal agility.

Ketogenic diets have created a cult following recently (although it has been known to be used for nearly 100 years). Ketogenic users feel more satiated throughout the day and have increased energy levels than people on other types of diet which can lead to:

  • Fewer cravings for food and sugar
  • Lower caloric intake overall
  • More self-control while dieting
  • More physical activity for the excercice
  • Better sexual energy and desire

So what is Ketosis and how does it work for weight loss?

Ketosis is a metabolic state in which your body uses fat for energy rather than glucose from carbohydrates, which is a move from what is normal to your body.

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To achieve a state pf ketosis in your body, you need to stop eating carbohydrates and sugar. This in turn over a period of 2-4 days will depletes your bodies stored glucose and your blood sugar and insulin levels will decrease. At this stage your body starts to look for an alternate source of fuel which in this case is fat and it begins to burn it for energy.

Now when your body burns fat it produces ketones which you can directly measure to ensure you are in a state of ketosis. Without these ketones, you’re not in ketosis.

So what are Ketones?

Ketones are the metabolic fuel produced by your body when it is breaking down fat as opposed to glucose. Glucose and ketones are the only two types of energy sources used by the brain.

If we jump back in time quickly to when our ancestors were hunter-gatherers, they fasted regularly. When food was scarce (i.e they couldn’t get any wild animals, they didn’t have a choice but to wait for the next kill.ketogenic diet table

In turn they had a low intake of carbohydrates and protein and were unintentionally using ketones to break down fat in their bodies as a source of energy.

Now your body burns fat for energy during times of:

  • When you are fasting
  • After exercise
  • When you are in a state of ketosis.

So what are the benefits of Ketosis?

The main benefits of being in ketosis include:

  • Burning body fat.
  • Increased mental clarity.
  • Improved stamina.
  • Feeling full.
  • Improved triglyceride and cholesterol levels.
  • Better hormone regulation.

What type of results can you get?

The results always vary among individuals due many factors. However keto has consistently lead to a reduction in weight loss and in body fat % in a wide range of studies. If you google the results for various studies you will find a lot as the data goes all the way back into the 1920’s (so don’t be fooled by anyone telling you this is  a new form of diet.

The difference between ketogenic and low-carb diets is that the ketogenic diet aims for ketosis. Low-carb diets may not have a large enough decrease in carbohydrate intake to move your metabolism into producing and burning ketones.

What to eat and what to not to eat.

To lose weight on a ketogenic diet do the following:

  • Count your carbohydrates.
  • Limit your sugar intake.
  • Watch your calories and eat less than you need.
  • Drink plenty of water.
  • Try intermittent fasting to boost it further.

Keto Food

The keto diet takeaway

The keto diet has one goal which is to induce ketosis and to burn fat instead of carbohydrates. However it is important to still stay in a calorie deficit during the diet to ensure that fat is burned from your body and not your food!