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It’s actually a principle and it’s by far the most important factor in achieving long-term successful weight loss if you’re a woman. Progressive Overload is the most important fitness principle for your weight training program. Whether you work out in the gym or work out at home, you need to apply progressive overload to your workout if you want to see continual, long-term results. Progressive overload can be thought of as progressively increasing the load of your program to continually add increased challenge to you over time. Doing so forces your body to continually grow, helps you break through plateaus and helps you see more and more results as time goes by. This also stops your program from becoming stale because it’s always in motion to combat our body’s greatest foe, time itself.Think of it this way, as time tries to break down muscle, progressive overload forces you to gain muscle. Applying progressive overload helps stop, or at least dramatically slow the aging process down when it comes to muscle loss and the host of other issues that come with the loss of muscle. The reason progressive overload is especially important for women is that women are far more prone to muscle loss and at risk for musculoskeletal ailments such as osteoporosis as they age.Here’s how to apply progressive overload. When it comes to cardio, simply go a little bit further, a bit faster or a bit more often. By a bit, we’re talking adding about 4-5% increases to your program. For example: If you were going to run 4-5% longer than your 30 minute jog, you’d end up running about 1.5 minutes longer. You could also try going faster by trying to cover 5% more distance during your 30 minute jog. It’s not a lot but, it does the job and over time, it’ll add up. If you were lifting weights, apply the same percentage of overload.You should look to add progressive overload in 2-week increments as a general guideline. In other words, add 5% extra load every two weeks to your weight training program. Now that you’re clear on how to add progressive overload, let’s add one more guideline to your program.You can’t add progressive overload to your work out every two weeks indefinitely. Eventually, your body is going to need a breather so here’s what you do. Follow a two steps forward, one step back pattern. For example: If you’re on a staircase, climb two steps in a row, then step back one, then climb two more. If you’re a little confused, try it on the steps and it’ll make perfect sense. When you start climbing the steps, you’ll notice that you eventually get to the top and you’ll notice that there are times when you drop back to a load you did a few steps ago. This allows your body to build a little then recover and then build a little more. It’s the perfect format for getting long-term continual results from your program.It’s also so important workout for women format to follow because women don’t gain muscle as easily as men do. Now don’t worry, this isn’t going to “bulk” you up. A very serious weight program only adds about 1 pound of muscle per month so there should be no concern regarding getting too big…it just won’t happen.Here’s what will happen when you add progressive overload to your work out program as a woman: You’ll get thinner thighs, a tighter waist, leaner arms and smooth lines where you never thought you’d see smooth lines.Start using this fabulous fitness principle to your advantage right away and you’re going to start enjoying these kinds of wonderful results for years to come from this women’s workout format!Though progressive overload is the key fitness principle, there are more fitness principles that play a supporting role in helping you define and unveil that lean physique you’ve always wanted.
James Crestor is a vancouver personal trainer and Freelance fitness writer for vancouver personal training company New Edge Health www.newedgehealth.com

One of the most crucial aspects of improving your overall performance if you’re a baseball player is core strength training. Advanced core strength techniques will help you improve your overall balance, as well as reduce the chances of getting an injury while swinging, pitching, and throwing. These advanced core strength training tips can help you to become a great power hitter and help you to stay healthy and have a long lasting career.

Advanced core strength work outs are also beneficial for improving a person’s throwing or pitching ability. Strengthening your core isn’t just about being a power hitter, but about achieving an overall balance and improvement in all of the skills you use on the field. All of the skills and muscle movements involved in the game of baseball start in your midsection, which is your core. If you don’t have flexibility and strength in your abdominal muscles, your performance will be poor, and you may end up riding the bench.

The core consists of all the muscles that make up your abdomen and lower back. This particular group of muscles works together to help stabilize your body and help in the transferring of power from the legs to your upper body, and from your upper body back down to your legs. Advanced core strength exercises specifically target these groups of muscles and work to increase their strength, power, and efficiency.

One great advanced core strength exercise that will help you build some serious muscle is the deadlift. Doing deadlifts will help increase the strength in your lower back and will help you prevent injuries to that specific muscle group. These advanced core strength techniques will allow you to get maximum results, but should be done carefully. If these techniques aren’t done properly you can end up getting injured or cause any number of different problems and aggravations.

Another great advanced core strength technique is the lunge. Most people tend to think of the lunge as strictly a leg exercise, but this misses the fact that the lunge is a movement that when done perfectly, requires a lot of co-ordination and use from the trunk and core muscles area. There are a number of different variations of the lunge that can be performed which will really work your core.

A great way to develop solid core strength is to do bicycle crunches. This advanced core strength technique is great for working out and strengthening the rectus abdominus and the internal and external obliques. These exercises are great because they are very effective and easy to do. By implementing these into your abdominal workout you’re sure to gain a strong midsection.

If you’re planning a long lasting career in professional baseball, then placing emphasis on gaining core strength should be one of your top priorities. By putting together an advanced core strength training program you’ll become a more effective player and also prolong your career by avoiding injuries. C.J. Brooks is a sports training consultant who focuses on improving the recreational athlete. C.J. has trained athletes in sports such as basketball , softball, baseball, soccer and football in preparation for their recreational leagues. C.J. also offers online sports-specific training and meal plans. Contact C.J. at Recimprovement@gmail.com if you are interested in consultation in athletic improvement for your sport.Cheat Codes