It is really interesting hearing about a new workout machine, abs solution, or a re-make of a similar home gym that guarantees incredible results. People spend hundreds of thousands of dollars on the newest weight loss solution that they see on TV commercials and figure if they buy this product they will receive amazing results like the people on TV.Boy are they being fed by lies.Being updated and educated on about every aspect in the health and fitness realm has myself noticing the confusion people have when deciding how they will lose weight and take that step towards better health. You may begin to believe that you have to spend all that money on different weight loss supplements, programs, and home gyms before you find what works for you.This is absolutely wrong.There is one home gym that has been around longer than the majority of workout machine hypes and is still giving the same incredible results it promise years ago. So which one am I talking about that is for real and can make the difference towards that deciding factor of achieving phenomenal results.The one and only “Bowflex” is the absolute best home gym ever design for toning your body, firing up your metabolism, and making weight loss easier than ever. I have experience bowflex hands on with other home gyms and fitness equipment but nothing compares to bowflex.Some of the best things about this piece of equipment are that it gives results, it’s easy and not time consuming, and the power rod resistance makes it a favor for thousands. Bowflex Power Rods give you resistance, or weight, that feels as good as or better than free weights – but without the inertia or risk of joint pain usually associated with free weights. The workouts will never be the same again.They have several models like Bowflex Ultimate 2, Bowflex Ultimate, Bowflex Xtreme 2, Bowflex Xtreme SE, Bowflex Blaze , and Bowflex Versatrainer. My own opinion is that Bowflex Ultimate 2 is #1 in my book.I just want to say last that I had to quite my gym membership as bowflex even cost less than most gym membership including mine. I was paying about $39 a month with a $50 equipment maintenance fee, and as always a start up fee. My gym membership cost me around $700 for the year and traveling there made me spend more money on gas.With the bowflex I paid $34 a month and they shipped it to me for absolutely nothing. I come out to only paying about $400, plus the money on gas and time I wasted traveling to the gym.Bowflex in about every way is the best way to go if you want to improve your fitness level while not sacrificing time and money away from things you love to do and your family.If you know of another home gym that you believe to be outstanding than contact me so I can put my two cents in.Have a great day and God bless!
By Jared Wash
Thursday 26 April 2007
Tips on Toning Muscles
Looking for tips on toning muscles? You're not the only one. When you want to get in shape, you need to find out the right exercises and techniques in order to make your body look sleeker and become healthier.But with the overwhelming amount of information that is available, you also need to know how to use the information to your greatest advantage. And this means that you need to learn the secrets that personal trainers and athletes know. You need to know what tips they have – and how you can incorporate them into your workout time.The key is that you need to understand why these tips work as well as how to physically use them. For example, when you are taught that you need to breathe out with each exertion movement; do you really know why you're doing it?Let's take the example of doing a pushup. When you push up from the ground, you should let the air out of your body. This allows your abdominal muscles to close in tight with your core, which supports your body as well as contracts the muscles that are involved in the movement.It doesn't have to be a forceful exhalation of air, but you need to remember to breathe in when you are lowering from a movement and to exhale when you are doing the ‘hard' part of an exercise.Learning the proper movements is another key to your success. By working with a personal trainer or following the instructions of the movement carefully, you will be able to get the most out of the exercise. Try to learn the exercise first without weights and do it slowly to feel what muscles are working. If the exercise indicates that you should be feeling the quad muscles working… be sure you can feel it in your quads!You will also find that keeping your stomach pulled in is the best way to maintain your balance during each exercise. Why is this important? When you're trying to perform a movement, you need to have a stable body. And when you pull your stomach in, you will maintain your balance and thus avoid injuries and accidents.When you're looking for tips on toning muscles to help you with your workout goals, remember that common sense is the best advice. Don't workout too hard; know what you're doing; stop if it hurts.
By Lynn Vandyke
By Lynn Vandyke
Tuesday 24 April 2007
Monday 23 April 2007
Sunday 22 April 2007
Saturday 21 April 2007
Health Benefits of Coffee
Coffee provides more than just a morning jolt; that steaming cup of java is also the number one source of antioxidants in the U.S. diet, according to a new study by researchers at the University of Scranton ( Pa. ). Their study was described today at the 230th national meeting of the American Chemical Society, the world's largest scientific society.
"Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close," says study leader Joe Vinson, Ph.D., a chemistry professor at the university. Although fruits in addition, vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds. He cautions that high antioxidant levels in foods and beverages do not necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.
The news follows a growing number of reports touting the potential health benefits of drinking coffee. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.
Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different foods items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.
Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate in addition, cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.
Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson's disease, according to some recently published studies. But there is also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson say. While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. "One to two cups a day appear to be beneficial," he says. If you don't like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth fifth, respectively.
But don't forget about fresh fruits and veggies, the researcher cautions. "Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber," Vinson says. Dates, cranberries in addition, red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says
"Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close," says study leader Joe Vinson, Ph.D., a chemistry professor at the university. Although fruits in addition, vegetables are generally promoted as good sources of antioxidants, the new finding is surprising because it represents the first time that coffee has been shown to be the primary source from which most Americans get their antioxidants, Vinson says. Both caffeinated and decaf versions appear to provide similar antioxidant levels, he adds. He cautions that high antioxidant levels in foods and beverages do not necessarily translate into levels found in the body. The potential health benefits of these antioxidants ultimately depends on how they are absorbed and utilized in the body, a process that is still poorly understood, says Vinson, whose study was primarily funded by the American Cocoa Research Institute.
The news follows a growing number of reports touting the potential health benefits of drinking coffee. It also comes at an appropriate time: Coffee consumption is on the rise in the United States and over half of Americans drink it everyday, according to the National Coffee Association.
Antioxidants in general have been linked to a number of potential health benefits, including protection against heart disease and cancer. For the current study, Vinson and his associates analyzed the antioxidant content of more than 100 different foods items, including vegetables, fruits, nuts, spices, oils and common beverages. The data was compared to an existing U.S. Department of Agriculture database on the contribution of each type of food item to the average estimated U.S. per capita consumption.
Coffee came out on top, on the combined basis of both antioxidants per serving size and frequency of consumption, Vinson says. Java easily outranked such popular antioxidant sources as tea, milk, chocolate in addition, cranberries, he says. Of all the foods and beverages studied, dates actually have the most antioxidants of all based solely on serving size, according to Vinson. But since dates are not consumed at anywhere near the level of coffee, the blue ribbon goes to our favorite morning pick-me-up as the number one source of antioxidants, he says.
Besides keeping you alert and awake, coffee has been linked to an increasing number of potential health benefits, including protection against liver and colon cancer, type 2 diabetes, and Parkinson's disease, according to some recently published studies. But there is also a downside: Java can make you jittery and cause stomach pains, while some studies have tied it to elevated blood pressure and heart rates. More research is needed, particularly human studies, to firmly establish its health benefits, Vinson say. While the findings would seem to encourage people to go out and drink more coffee, Vinson emphasizes moderation. "One to two cups a day appear to be beneficial," he says. If you don't like coffee, consider drinking black tea, which is the second most consumed antioxidant source in the U.S. diet, Vinson says. Bananas, dry beans and corn placed third, fourth fifth, respectively.
But don't forget about fresh fruits and veggies, the researcher cautions. "Unfortunately, consumers are still not eating enough fruits and vegetables, which are better for you from an overall nutritional point of view due to their higher content of vitamins, minerals and fiber," Vinson says. Dates, cranberries in addition, red grapes are among the top fruits for antioxidants on the basis of concentration (antioxidants per serving size), he says
by ARGO IBARRA
Friday 20 April 2007
Building Muscle: How is it really done?
Most people believe that in order to build noticeable muscle size, they have to devote many hours in the gym, 5 or 6 days a week for many years. This is untrue, yes, hard work is required, but to devote that much time is unnecessary.
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only 2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program. Warm ups are not included in the below.
Day 1: Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3: Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set. Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5: Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7: Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes: You will need someone to help you for the last 2 or 3 reps of every set. So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps to make it 10. If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps. Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego. On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
by DARREN O CONNELL
Substantial muscle growth can be achieved with 40-minute sessions 3 days a week, sometimes much less if done correctly. Muscles will only grow in size when they have fully recovered from the gym workout, then, and only then will muscle growth happen. If your goal is to achieve maximum muscle growth in the shortest possible time then there needs to be more rest days than actual workout days.
It's difficult for some people to believe that substantial muscle growth can be induced with only 2 or 3 days a week at 40 minutes a session, or less. It can be done and it is being done by many, however, there is a catch:
These "few and far between" gym sessions will have to be short and extremely intensive. More intense than ever, you have to justify your days off. You have to give your body a very good reason to grow bigger muscles. The sessions will be about what you thought you could not do, but somehow managed to do.
Eg: if you're lifting a certain weight and you know you can only get 8 reps, you will push yourself further than ever before and squeeze out another 2 reps of that weight, with the help of your training partner or someone else of course. You will need help with the last 2 reps but the idea is to execute a greater effort than you are used to doing, this creates the environment for greater muscle growth (all other things being equal).
Below is an example of an 8 Week "every other day" muscle building routine. It's an example of how short the training sessions should be. It can also be done taking 2 days rest in between training sessions. I am assuming that you have weight training experience behind you, and also that you are familiar with the jargon. If not, then I would not recommend that you push yourself too far until you have built up your strength and fitness level. You should always get the go-ahead from your GP or health professional before starting or changing any physical exercise program. Warm ups are not included in the below.
Day 1: Chest - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Biceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 2: REST.
Day 3: Thighs - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Hamstrings - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set. Calves - 2 sets 12 reps 1 exercise. Use the same weight for your 2nd set.
Day 4: REST.
Day 5: Shoulders - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Triceps - 2 sets 8 reps 1 exercise. Use the same weight for your 2nd set.
Day 6: REST.
Day 7: Back - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set. Abdominals - 2 sets 10 reps 1 exercise. Use the same weight for your 2nd set.
Day 8: REST.
Day 9: Start again.
Notes: You will need someone to help you for the last 2 or 3 reps of every set. So if you're doing a set of 10 reps, the weight should be heavy enough to allow only 8 reps on your own, and you will need help to get the other 2 reps to make it 10. If you're doing a set of 8 reps, it's really only 5 or 6 reps that you can get on your own; help will be needed to complete the 8 reps. Increase the weight every week, even if it's only 5lbs in total. Safety takes priority over ego. On the 4th week reduce the rep range by 2 for all sets and continue.
The idea is to put forth a much greater intensive effort than you imagine you can. The reward for these infrequent efforts is, shorter training sessions and more rest days away from it and of course much Greater Muscle Growth. Many people are now achieving greater results through smarter training methods, spending less time in the gym with more free time to enjoy other activities. Excessive hours and days in the gym is, at last! No longer the way to go.
by DARREN O CONNELL
Thursday 19 April 2007
In-Home Personal Training NYC is best to get impressive personality
Fitness training is necessary for everyone to lead a healthy life. After all, the question is regarding your health and no compromises can be made at any cost. Training in NYC or any other state can be taken in different ways. You can either join a gym or call the trainer for in-house personal training or even visit dance classes to stay in shape. The means of getting that perfect shape and figure is not necessary, the main thing is about the desired results that you get. In-home personal training is, generally, carried out for those people who do not get enough time to visit a physical instructor in gym.
Are you a fitness freak? Is that you are willing to spend some extra time on fitness session to get the desired body, but not having time to go to gym? I think that in-home personal training is the best and the most suitable option for you. There are a variety of advantages that are associated with this form of personal training. Firstly, you will be able to save on the time that you had to take out everyday and that too specially taken for this purpose. Another advantage that makes in-home personal training in NYC famous is that you get personalized attention.
Everyone in this world loves to stay a healthy life and sweating out in in-home personal training sessions is not a tough task. Just tell me who wants to look fat or have a bulge coming out. Well, no one wants to feel embarrassed while walking in social gatherings and hear the comments against them. In-home personal training session will not only shed out that extra weight, but will also tone up your body to your satisfaction. In this type of weight loss sessions, personalized attention enables you to converse well with your trainer about the regular diet and things to be done.
Generally, in-home personal training process includes taking care of back injury prevention, body toning and sculpting, traditional strength training, Pilates and many other fitness programs. The present scenario is that, more and more people are becoming health conscious. They have understood the fact that staying fit is the key to live a healthy life. Who wants to have troubles and ailments? It is the fitness programs that help to avert all sorts of ailments. In-home personal training also enables you to cut down on the heavy fees that gym instructors charge. Living healthy is what has become the need of today and this form of training process is a boon for everyone.
The main thing of consideration in in-home personal training is that your trainer would be able to tell you newer methods of doing exercise and lose weight. In fact, the trainer may also make a diet chart for you to follow. The diet chart is quite useful in maintaining and regularizing your diet to lose those extra pounds that have been put on. As far as the busy lifestyle of NYC citizens is concerned, the idea of in-home personal training is liked by everyone. Busy professionals think that this is the best way to get back into shape, without devoting time for it specially
By SMITH CAROL
Monday 16 April 2007
Triple threat: get the benefits of bodybuilding, powerlifting, and Olympic weightlifting in one super program
Think back to the first time you heard the word weightlifting. The term probably brought to mind images of curling dumbbells, bench pressing, and pumping iron until your veins popped out. But take a little time to flip through our workouts and you'll realize that there are all kinds of ways to lift weights, for any number of end goals.
The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.
A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.
While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.
BODYBUILDING
Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.
POWERLIFTING
The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.
OLYMPIC WEIGHTLIFTING
If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.
THE PAYOFF
Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training
BODY BUILDING Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.
POWERLIFTING You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.
OLYMPIC WEIGHTLIFTNG You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.
WORKOUT A BODYBUILDING
1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302
1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
3A ALTERNATING FORWARD LUNGE W/ROTATION
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
DIRECTIONS
FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.
WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.
WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.
WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
3 DUMBBELL ALTERNATING LATERAL LUNGE
SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212
4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.
WORKOUT OLYMPIC WEIGHTLIFTING
1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X
By Dave Difabio
The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.
A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.
While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.
BODYBUILDING
Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.
POWERLIFTING
The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.
OLYMPIC WEIGHTLIFTING
If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.
THE PAYOFF
Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training
BODY BUILDING Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.
POWERLIFTING You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.
OLYMPIC WEIGHTLIFTNG You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.
WORKOUT A BODYBUILDING
1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302
1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
3A ALTERNATING FORWARD LUNGE W/ROTATION
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
DIRECTIONS
FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.
WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.
WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.
WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
3 DUMBBELL ALTERNATING LATERAL LUNGE
SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212
4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.
WORKOUT OLYMPIC WEIGHTLIFTING
1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X
By Dave Difabio
Sunday 15 April 2007
Benefits of Healthy Joints - Not Just for Athletes
Benefits of Healthy Joints - Not Just for Athletes
Every day is filled with movement. From getting out of bed to making your morning coffee, your body moves constantly from one task to another. In order to make sure that your body can continue to move as you need it to, you need to start considering the health of your joints. While taking care of your bones is a good start, taking care of your joints will allow you to make each day more manageable as you and your body ages. Some of this can be done with exercise, but joint supplements are also a good way to keep yourself active in life. And if you need more reasons to think about your joints, read on.
What your joints are doing for you right now
What you need to recognize is that each of your joints is providing a valuable service to you. Not only are they allowing you to move in various directions, but they’re also limiting the ways that you can move in order to prevent injury. For example, the joints in your knees only work in one particular way so that the ligaments and tendons aren’t stretched and torn. But your shoulders and hips can move in many directions to accommodate the broad movements these parts of your body need to make. By adding things like joint supplements to your daily health habits, you can increase the health of your joints and allow for easy movement.
Healthy joints mean a more active lifestyle
It’s simple to see the connection between joint supplements and a more active lifestyle. When your joints are able to move easily from one task to another, you will be able to do more during your day. Likewise, when your joints aren’t healthy, you may be hesitant to do certain activities, limiting your life and your experience. If you already live a healthy lifestyle and include things like sports and exercise routines, having healthy joints will allow you to continue to do these activities without problem.
Healthy joints mean less pain
In addition to allowing you to do what you want to do when you want to do it, joint supplements and other joint building tips will allow your joints to work more efficiently and prevent injury. When your joints are able to move as you need them to move, you’re not going to have troubles switching from one task to another – allowing your chance of injury to be significantly diminished. This is especially important as you age and your sense of balance changes. While you may still be unsteady in some movements, your strong and healthy joints will be able to adjust to support you and protect you from falls and spills.
Healthy joints allow you to maintain the active lifestyle that you’ve grown accustomed to and allow you to continue to be active as you age. While your joints may wear down from activity and the passing of the years, protecting them with joint supplements will allow you to stay on your feet and ready for anything that comes your way.
by RICK BRADSHAW
Every day is filled with movement. From getting out of bed to making your morning coffee, your body moves constantly from one task to another. In order to make sure that your body can continue to move as you need it to, you need to start considering the health of your joints. While taking care of your bones is a good start, taking care of your joints will allow you to make each day more manageable as you and your body ages. Some of this can be done with exercise, but joint supplements are also a good way to keep yourself active in life. And if you need more reasons to think about your joints, read on.
What your joints are doing for you right now
What you need to recognize is that each of your joints is providing a valuable service to you. Not only are they allowing you to move in various directions, but they’re also limiting the ways that you can move in order to prevent injury. For example, the joints in your knees only work in one particular way so that the ligaments and tendons aren’t stretched and torn. But your shoulders and hips can move in many directions to accommodate the broad movements these parts of your body need to make. By adding things like joint supplements to your daily health habits, you can increase the health of your joints and allow for easy movement.
Healthy joints mean a more active lifestyle
It’s simple to see the connection between joint supplements and a more active lifestyle. When your joints are able to move easily from one task to another, you will be able to do more during your day. Likewise, when your joints aren’t healthy, you may be hesitant to do certain activities, limiting your life and your experience. If you already live a healthy lifestyle and include things like sports and exercise routines, having healthy joints will allow you to continue to do these activities without problem.
Healthy joints mean less pain
In addition to allowing you to do what you want to do when you want to do it, joint supplements and other joint building tips will allow your joints to work more efficiently and prevent injury. When your joints are able to move as you need them to move, you’re not going to have troubles switching from one task to another – allowing your chance of injury to be significantly diminished. This is especially important as you age and your sense of balance changes. While you may still be unsteady in some movements, your strong and healthy joints will be able to adjust to support you and protect you from falls and spills.
Healthy joints allow you to maintain the active lifestyle that you’ve grown accustomed to and allow you to continue to be active as you age. While your joints may wear down from activity and the passing of the years, protecting them with joint supplements will allow you to stay on your feet and ready for anything that comes your way.
by RICK BRADSHAW
Friday 13 April 2007
Leg Firming Exercises for Shaping Sexy Legs
Are you interested in easy, but greatly effective, leg toning exercises that you can do anywhere, anytime - without having to deal with the hassles of 'going to the gym'?
Fitness centers and health clubs are filled with big, expensive machines.
No matter what kind of leg exercise program you are looking for, the instructors are going to put you through a typical general lower body workout circuit doing one set on each machine for twelve reps and so on.
Of course, they are not going to show you a workout routine that doesn't need a single exercise machine. They'd be out of business!
The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries! (we've all heard these horrible stories, right?)
The real magic of a properly structured leg exercise program lies in the combination of non-weighted and body weight exercises, put together in a sequence that targets all the muscles in AND around the legs, hips and thighs. The program should also emphasize proper form AND speed of movement along with breathing - these are elements that are lacking from most 'modern' leg workouts and fitness programs.
Here is an example of a highly effective, but simple leg toning and shaping exercise:
First you'll need a staircase or a utility step - 9 to 12 inches high is good.
You may have one you can use in your garage or a closet - just make sure it is sturdy.
If using a staircase - stand on the second step with both feet. If using a utility step - try to use one that is about 10 - 15 inches high & stand on it with both feet. This is one of the simplest yet most effective leg exercises for women.
Place your hands on your hips or hold them out in front of you, or out to the side. SLOWLY, step down with your left foot & LIGHTLY touch the floor with your toes & the ball of the foot (keep your heel off the ground).
Then bring your left foot back up & lightly touch the step and repeat this 15 times with the left foot.
Take a 10 second rest and then do the right leg.
IMPORTANT - The leg that stays on the step is the one doing the most work & you should feel a nice 'burn' in that leg.
This means you are doing the exercise right.
If it is too easy - you may be moving too fast - the key is to move slowly to 'use the muscles properly'.
Or the step may be too low - try a higher step to increase the intensity of this leg toning exercise.
Try to build up to 3 sets of 15 reps (per leg) with 20 seconds rest between sets. If you haven't been exercising your legs, or are a beginner - you can do this 2 or 3 times each week.
If you have been exercising you can simply add it right into your current leg workout routine.
Often times, too much focus is placed on machines, gadgets and high intensity, 'no pain - no gain' concepts. Most of this is for marketing reasons and sometimes just a pure lack of understanding of what the female body needs in terms of the correct leg exercises and overall fitness
by JOEY ATLAS
Fitness centers and health clubs are filled with big, expensive machines.
No matter what kind of leg exercise program you are looking for, the instructors are going to put you through a typical general lower body workout circuit doing one set on each machine for twelve reps and so on.
Of course, they are not going to show you a workout routine that doesn't need a single exercise machine. They'd be out of business!
The truth is, toning and firming up your leg, hip and thigh area is not achieved by using all those weight machines, and heavy dumbbells and barbells that could get you all pumped up with much more muscle than you were looking to build, or cause serious, long term injuries! (we've all heard these horrible stories, right?)
The real magic of a properly structured leg exercise program lies in the combination of non-weighted and body weight exercises, put together in a sequence that targets all the muscles in AND around the legs, hips and thighs. The program should also emphasize proper form AND speed of movement along with breathing - these are elements that are lacking from most 'modern' leg workouts and fitness programs.
Here is an example of a highly effective, but simple leg toning and shaping exercise:
First you'll need a staircase or a utility step - 9 to 12 inches high is good.
You may have one you can use in your garage or a closet - just make sure it is sturdy.
If using a staircase - stand on the second step with both feet. If using a utility step - try to use one that is about 10 - 15 inches high & stand on it with both feet. This is one of the simplest yet most effective leg exercises for women.
Place your hands on your hips or hold them out in front of you, or out to the side. SLOWLY, step down with your left foot & LIGHTLY touch the floor with your toes & the ball of the foot (keep your heel off the ground).
Then bring your left foot back up & lightly touch the step and repeat this 15 times with the left foot.
Take a 10 second rest and then do the right leg.
IMPORTANT - The leg that stays on the step is the one doing the most work & you should feel a nice 'burn' in that leg.
This means you are doing the exercise right.
If it is too easy - you may be moving too fast - the key is to move slowly to 'use the muscles properly'.
Or the step may be too low - try a higher step to increase the intensity of this leg toning exercise.
Try to build up to 3 sets of 15 reps (per leg) with 20 seconds rest between sets. If you haven't been exercising your legs, or are a beginner - you can do this 2 or 3 times each week.
If you have been exercising you can simply add it right into your current leg workout routine.
Often times, too much focus is placed on machines, gadgets and high intensity, 'no pain - no gain' concepts. Most of this is for marketing reasons and sometimes just a pure lack of understanding of what the female body needs in terms of the correct leg exercises and overall fitness
by JOEY ATLAS
Monday 9 April 2007
Cheap Exercise Equipment
One of the best ways to get a hold of some usable home gym equipment is to check out yard sales. Of course many people would overlook this option but if you look you are able to find some great equipment at a great price.
It is all too common for someone to get new exercise equipment for Christmas or as a New Year's resolution only to use it once or twice and let it collect dust in the corner until they get tired of looking at it and sell it. You may also run into someone who is upgrading their equipment.
You can usually see big exercise equipment from the street before you even get out of your car making it very easy to spot out in a yard sale. When you see something that looks promising don't be afraid to ask any questions. In fact the more questions you ask the better idea you will have of the type of shape the equipment is in.
You want to ask the seller when they bought it and how often they used it. Also ask them if they cleaned it or had to perform any maintenance on it. If they didn't use it very often ask they how long it has been sitting there in their home idle, and where it has been stores. These are all important questions that will tell you how the quality of the equipment is and if it is even worth the super discount price.
After you have asked questions, or even prior to talking to the owners you need to look the equipment over closely and make sure it is functional as well. You want to look closely and make sure there aren't any missing pieces that go to the equipment such as missing screws or safety pieces.
See how well oiled the equipment is and be sure to ask if they still have the original manual that came with it. This manual will give you a great idea as to what the machine looked like when the sellers' first purchased it.
The manual is useful in many ways as it will tell you how to use the machine as well as the basic care and maintenance that is required. If you find missing or damages pieces then don't be afraid to ask for a discount. People are usually trying to get rid of the equipment and are more than willing to give it to you at a steal.
When you are checking out local yard sales looking for exercise equipment then one thing to keep in mind is the prices you will accept. Try to familiarize your self with some equipment or even use your cell phone and call someone to check online for the price of the exact machine you found brand new. Knowing how much the original price was will help you determine how much you should be willing to fork over for a used piece of equipment.
by SVEN ULLMANN
It is all too common for someone to get new exercise equipment for Christmas or as a New Year's resolution only to use it once or twice and let it collect dust in the corner until they get tired of looking at it and sell it. You may also run into someone who is upgrading their equipment.
You can usually see big exercise equipment from the street before you even get out of your car making it very easy to spot out in a yard sale. When you see something that looks promising don't be afraid to ask any questions. In fact the more questions you ask the better idea you will have of the type of shape the equipment is in.
You want to ask the seller when they bought it and how often they used it. Also ask them if they cleaned it or had to perform any maintenance on it. If they didn't use it very often ask they how long it has been sitting there in their home idle, and where it has been stores. These are all important questions that will tell you how the quality of the equipment is and if it is even worth the super discount price.
After you have asked questions, or even prior to talking to the owners you need to look the equipment over closely and make sure it is functional as well. You want to look closely and make sure there aren't any missing pieces that go to the equipment such as missing screws or safety pieces.
See how well oiled the equipment is and be sure to ask if they still have the original manual that came with it. This manual will give you a great idea as to what the machine looked like when the sellers' first purchased it.
The manual is useful in many ways as it will tell you how to use the machine as well as the basic care and maintenance that is required. If you find missing or damages pieces then don't be afraid to ask for a discount. People are usually trying to get rid of the equipment and are more than willing to give it to you at a steal.
When you are checking out local yard sales looking for exercise equipment then one thing to keep in mind is the prices you will accept. Try to familiarize your self with some equipment or even use your cell phone and call someone to check online for the price of the exact machine you found brand new. Knowing how much the original price was will help you determine how much you should be willing to fork over for a used piece of equipment.
by SVEN ULLMANN
Saturday 7 April 2007
Gain Muscle Mass Hot Tips
To gain muscle mass is the dream of every hot blooded male. However, if you are going to achieve all that without relying on steroids or any artificial supplements, then you would really need lots of discipline and commitment to your training and diet. It is vital that you reevaluate your schedule, and set aside time to work out in the gym and make necessary changes to your diet. We will look at some hot tips that would help you to gain muscle mass and to shape up.
1. Sodium Intake
Sodium is an essential mineral you would need to take as it encourages the growth of muscles through increasing our muscle cell fluid volume. Though it is a good water retainer which is not good for us if we want to bulk up, it benefits you by enhancing carbohydrate storage and absorption of amino acids into our bodies. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. On top of that, sodium improves the responsiveness of our muscles to insulin.
2. Fish and Foods with Omega-3 Fatty Acids
Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids. These foods make our muscles more sensitive to insulin which aids fueling our glycogen storage and entry of amino acid into our muscles. All these is done while preserving our storage of glutamine, a key nutrient for protein metabolism and preventing muscle deterioration.
3. Free Weights Training
If you are serious about wanting to gain muscle mass, keeping the right diet is not enough. You need to work on some resistance training such as using free weights like dumbbells. They would work out your ancillary muscles and build compound mass on them. Dumbbells are exceptionally useful and versatile in muscle building because of the range of motions you can carry out when using them. This also means that you can work on more sets of muscles with the same piece of equipment, and the result is of course more muscle mass gain.
4. Experimenting with Different Exercise Regimes
No one is born with inert understanding of how their bodies respond to different exercises. What works for others may not work for you and vice versa. But if you have been training for a while, you would know what exercises work best for your muscles. Experiment different exercises and techniques with your dumbbells and free weights to see which helps you to gain muscle mass best.
There are a hundred and one ways to train up your muscles to gain muscle mass. But if you are keen and want to learn more, there are plenty of sites including my blog where you can pick up some great advice on muscle mass gain especially if you have tried but failed in other exercise regimes.
by DAVION WONG
1. Sodium Intake
Sodium is an essential mineral you would need to take as it encourages the growth of muscles through increasing our muscle cell fluid volume. Though it is a good water retainer which is not good for us if we want to bulk up, it benefits you by enhancing carbohydrate storage and absorption of amino acids into our bodies. Since it can increase our cellular fluid, our joint leverage is improved and hence we gain more strength, suffer lesser muscle strains, and soft tissue injuries from weight training. On top of that, sodium improves the responsiveness of our muscles to insulin.
2. Fish and Foods with Omega-3 Fatty Acids
Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids. These foods make our muscles more sensitive to insulin which aids fueling our glycogen storage and entry of amino acid into our muscles. All these is done while preserving our storage of glutamine, a key nutrient for protein metabolism and preventing muscle deterioration.
3. Free Weights Training
If you are serious about wanting to gain muscle mass, keeping the right diet is not enough. You need to work on some resistance training such as using free weights like dumbbells. They would work out your ancillary muscles and build compound mass on them. Dumbbells are exceptionally useful and versatile in muscle building because of the range of motions you can carry out when using them. This also means that you can work on more sets of muscles with the same piece of equipment, and the result is of course more muscle mass gain.
4. Experimenting with Different Exercise Regimes
No one is born with inert understanding of how their bodies respond to different exercises. What works for others may not work for you and vice versa. But if you have been training for a while, you would know what exercises work best for your muscles. Experiment different exercises and techniques with your dumbbells and free weights to see which helps you to gain muscle mass best.
There are a hundred and one ways to train up your muscles to gain muscle mass. But if you are keen and want to learn more, there are plenty of sites including my blog where you can pick up some great advice on muscle mass gain especially if you have tried but failed in other exercise regimes.
by DAVION WONG
Arms Training By Stuart Core
Arms training vdo clips by Stuart Core very truly awesome bodybuilder from UK. Lets's check it out.
Real Team Work By Fedex - Click here for more free videos
2 chinese bodybuilders in Fedex commercial Advertise. also see in Thailand too.
Friday 6 April 2007
Bodybuilding on the Go: Tips for Travelers
Face it-not everyone has the opportunity to devote 100% of his or her life to bodybuilding. Most people also have a career and family in their lives, which leads to lots of travel between business trips and family vacations. Even if you are in that small percentage of people who can be a full-time bodybuilder, you may want to travel for competition reasons. It's hard to stick to your diet and train during travel, but with a little extra work, you can continue to stay toned even if you travel of a regular basis.
Before you leave, hit the gym. Chances are that wherever you are staying, they do not have a weight room, or they will have limited equipment and irregular operating hours. Cardiovascular exercise is easy to do in most travel situations, but make sure you do an intense weight training session the day before or day that you leave. That way, some of your vacation time will be over your normal resting days anyway. When you get to your destination, check out the gym availability at your hotel.
Eating right during travel is probably going to be your biggest concern. If you're on vacation, its OK to splurge a little, but try to avoid eating excessive junk food and stick to your diet plan as much as possible. When going on long flights, remember that the little package of pretzels or peanuts they give you on the airplane is probably not going to be enough to hold you over until you land, especially since you should be used to eating small meals every few hours. Eat a slightly larger meal than normal right before you leave, and take some snacks with you. Good carry-ons include granola bars, dried fruit, and protein bars or shakes. Also bring your own water-you're likely to get one small glass of juice or water on the plane, but after that, you'll have to pay for whatever you need. Once you arrive, plan enough time to eat another slightly larger meal if necessary.
While on vacation, be smart. Scope out the nearest grocery market and stock up on healthy food options, especially if your hotel room has a microwave and refrigerator. When you go out to eat, remember to do everything in moderation. Cheating a little is fine, but try to stick to baked foods instead of fried foods. You're a bodybuilder, so you know what foods are good for you-stick to the plan and counteract any poor eating habits with extra cardiovascular workouts, such as running in the mornings before you begin your day's activities. By doing this, you can travel without sacrificing the months of hard work you've put in at the gym.
By : Tom Ambrozewicz
Before you leave, hit the gym. Chances are that wherever you are staying, they do not have a weight room, or they will have limited equipment and irregular operating hours. Cardiovascular exercise is easy to do in most travel situations, but make sure you do an intense weight training session the day before or day that you leave. That way, some of your vacation time will be over your normal resting days anyway. When you get to your destination, check out the gym availability at your hotel.
Eating right during travel is probably going to be your biggest concern. If you're on vacation, its OK to splurge a little, but try to avoid eating excessive junk food and stick to your diet plan as much as possible. When going on long flights, remember that the little package of pretzels or peanuts they give you on the airplane is probably not going to be enough to hold you over until you land, especially since you should be used to eating small meals every few hours. Eat a slightly larger meal than normal right before you leave, and take some snacks with you. Good carry-ons include granola bars, dried fruit, and protein bars or shakes. Also bring your own water-you're likely to get one small glass of juice or water on the plane, but after that, you'll have to pay for whatever you need. Once you arrive, plan enough time to eat another slightly larger meal if necessary.
While on vacation, be smart. Scope out the nearest grocery market and stock up on healthy food options, especially if your hotel room has a microwave and refrigerator. When you go out to eat, remember to do everything in moderation. Cheating a little is fine, but try to stick to baked foods instead of fried foods. You're a bodybuilder, so you know what foods are good for you-stick to the plan and counteract any poor eating habits with extra cardiovascular workouts, such as running in the mornings before you begin your day's activities. By doing this, you can travel without sacrificing the months of hard work you've put in at the gym.
By : Tom Ambrozewicz
Wednesday 4 April 2007
To Gain Muscle, All Pros Do Only 1 Set
Every pro bodybuilder does only 1 set per exercise to failure to gain muscle mass.....whether they say so or not.
I'm going to answer one of the most asked, most contradicted questions about how to train to gain weight around:
"How many sets does it take to gain muscular size and development?"
Now, I'm referring to sets per exercise.
When you perform a set in a "certain" manner, with the correct amount of weight and for a very "specific" rep range, you will have induced the maximum growth in that muscle.
Anything above and beyond that is just a waste.
The problem today is that when you pick up any bodybuilding or weight gain magazine / book, they all recommend several sets per exercise.
Not only is this very misleading to us average, skinny "hardgainers", but when you see every top pro doing set after set after set, it's no wonder that 99.9% of the average weight training population feels that it takes many sets to get the job done.
Well, to get straight to my point, look very closely at how the pros train, not what they say.
An excellent example is Jay Cutler.
If you ever read his articles, Muscle-Tech ads, or watch his training dvds, you see he follows a very high volume, high set training routine.
He does anywhere from 15-25 sets per muscle!
So, anyone looking at that might say, "Jay's a beast. If he does a ton of sets, then so will I!".
Well, I want you to go and read for yourself an ad that's running in some of the mags, the one titled "A Legacy In The Making".
In there he discusses his training routine.
In there he says, quote, ".....Obviously, you can't train to failure on every set.
I try to put in 100% effort on the last set of each exercise.
For example, if I'm doing chest, I usually do a weight I can handle for 8 to 10 repetitions for 3 sets and maybe a forth set where I go all out........the fourth set is the only set where I go to failure."
So, if he is doing 4 sets for an exercise, the first 3 are pretty much a bunch of warm-ups.
Only the fourth and last set is the one where he goes all-out, 100%, to failure.
As a matter of fact, I remember reading in Muscular Development that he calls these first sets "feeler" sets.
Well, "feeler" sets have got nothing to do with gaining muscle mass, it just serves as a warm-up.
This is the same case with every other pro.
They may say they do 3, 4, 5 sets per exercise, but they only go all-out, to failure on the last set.
In other words...............1 set per exercise to failure.......the one and only set that puts the muscle weight gain wheels into motion.
Observe, my friend, real closely what people do, not what they say, because it can be very misleading.
You may read in an article in a mag and see an individual's training routine, usually inside of a box, containing the name of the exercise, the number of sets and reps.
Well, if you didn't know any better, you would assume that these guys are going all-out, to the max on each and every one of these sets.
That only leads to over-exhaustion, over-fatigue, and overtraining for you and I.
By Jonathan Perez
I'm going to answer one of the most asked, most contradicted questions about how to train to gain weight around:
"How many sets does it take to gain muscular size and development?"
Now, I'm referring to sets per exercise.
When you perform a set in a "certain" manner, with the correct amount of weight and for a very "specific" rep range, you will have induced the maximum growth in that muscle.
Anything above and beyond that is just a waste.
The problem today is that when you pick up any bodybuilding or weight gain magazine / book, they all recommend several sets per exercise.
Not only is this very misleading to us average, skinny "hardgainers", but when you see every top pro doing set after set after set, it's no wonder that 99.9% of the average weight training population feels that it takes many sets to get the job done.
Well, to get straight to my point, look very closely at how the pros train, not what they say.
An excellent example is Jay Cutler.
If you ever read his articles, Muscle-Tech ads, or watch his training dvds, you see he follows a very high volume, high set training routine.
He does anywhere from 15-25 sets per muscle!
So, anyone looking at that might say, "Jay's a beast. If he does a ton of sets, then so will I!".
Well, I want you to go and read for yourself an ad that's running in some of the mags, the one titled "A Legacy In The Making".
In there he discusses his training routine.
In there he says, quote, ".....Obviously, you can't train to failure on every set.
I try to put in 100% effort on the last set of each exercise.
For example, if I'm doing chest, I usually do a weight I can handle for 8 to 10 repetitions for 3 sets and maybe a forth set where I go all out........the fourth set is the only set where I go to failure."
So, if he is doing 4 sets for an exercise, the first 3 are pretty much a bunch of warm-ups.
Only the fourth and last set is the one where he goes all-out, 100%, to failure.
As a matter of fact, I remember reading in Muscular Development that he calls these first sets "feeler" sets.
Well, "feeler" sets have got nothing to do with gaining muscle mass, it just serves as a warm-up.
This is the same case with every other pro.
They may say they do 3, 4, 5 sets per exercise, but they only go all-out, to failure on the last set.
In other words...............1 set per exercise to failure.......the one and only set that puts the muscle weight gain wheels into motion.
Observe, my friend, real closely what people do, not what they say, because it can be very misleading.
You may read in an article in a mag and see an individual's training routine, usually inside of a box, containing the name of the exercise, the number of sets and reps.
Well, if you didn't know any better, you would assume that these guys are going all-out, to the max on each and every one of these sets.
That only leads to over-exhaustion, over-fatigue, and overtraining for you and I.
By Jonathan Perez
How To Get In Shape Quickly
Everyone wants to know how to get in shape quickly and effortlessly. Unfortunately, there is no real way to get into shape without putting forth some effort. The good new is you can use techniques that will yield excellent results in little time at all.
It is important to make a distinction between learning how to lose weight and learning how to get in shape. There are plenty of individuals who are thin but in awful shape. Just because a person is skinny does not make that person healthy.
Healthy individuals who take pride in maintaining a consistent exercise routine are often a little meatier than your average runway model. Many of us spend quite a bit of time researching how to get in shape and we put those suggestions into action. Starving and over exerting yourself will not get you very far.
When I was a teacher in high school I saw so many young girls taking an unhealthy approach to getting into shape. They often skipped breakfast and picked at a few vegetables during their lunch breaks. These girls were not learning how to get into shape. They were learning how to deplete their bodies of important nutrients.
The result was often young ladies who were thin and tired. Many of them had difficulty concentrating and some couldn’t run a single lap around the gym. I found this to be very upsetting because there is no reason for this. Fortunately, the girls’ physical education teacher took action.
The gym teacher started a “learn how to get in shape” program for her students. The girls were thrilled to earn credit for this program. They learned about using core muscles for strength and support as well as ways to build lean muscle mass. Part of the focus was feeding those muscles to get the maximum results.
They engaged in healthy exercise programs that weren’t too overwhelming and they learned to appreciate the difference between learning how to get thin and learning how to get in shape. The program was a geat success.
In fact, the program was so popular among the students that the staff, including myself, became involved. We served as models for the students who helped their teachers learn how to get in shape. My pupils were excited to see that I bought a treadmill and started a consistent workout plan.
The “learn how to get in shape” program created by this innovative gym teacher is a great example of how an entire school can work together to encourage healthy diet and exercise routines.
By: John Wellington
It is important to make a distinction between learning how to lose weight and learning how to get in shape. There are plenty of individuals who are thin but in awful shape. Just because a person is skinny does not make that person healthy.
Healthy individuals who take pride in maintaining a consistent exercise routine are often a little meatier than your average runway model. Many of us spend quite a bit of time researching how to get in shape and we put those suggestions into action. Starving and over exerting yourself will not get you very far.
When I was a teacher in high school I saw so many young girls taking an unhealthy approach to getting into shape. They often skipped breakfast and picked at a few vegetables during their lunch breaks. These girls were not learning how to get into shape. They were learning how to deplete their bodies of important nutrients.
The result was often young ladies who were thin and tired. Many of them had difficulty concentrating and some couldn’t run a single lap around the gym. I found this to be very upsetting because there is no reason for this. Fortunately, the girls’ physical education teacher took action.
The gym teacher started a “learn how to get in shape” program for her students. The girls were thrilled to earn credit for this program. They learned about using core muscles for strength and support as well as ways to build lean muscle mass. Part of the focus was feeding those muscles to get the maximum results.
They engaged in healthy exercise programs that weren’t too overwhelming and they learned to appreciate the difference between learning how to get thin and learning how to get in shape. The program was a geat success.
In fact, the program was so popular among the students that the staff, including myself, became involved. We served as models for the students who helped their teachers learn how to get in shape. My pupils were excited to see that I bought a treadmill and started a consistent workout plan.
The “learn how to get in shape” program created by this innovative gym teacher is a great example of how an entire school can work together to encourage healthy diet and exercise routines.
By: John Wellington
Do You Really Want to Try a Natural Weight Loss Plan?
Many people are trying to get healthier. For the good majority of them this means trimming down and getting rid of excess weight. There are literally hundreds of diets to choose from including many that involve the use of pricey foods and drinks.
Natural weight loss is gaining in popularity. In a society that recognizes the importance of watching what you are putting into your body it only makes sense to choose products that aren’t full of chemicals that cause side effects.
The most natural weight loss plan is one that incorporates a diet of healthy foods combined with an exercise regime. If this is the route you decide to take there are several important points to remember that will help guarantee success.
One of the healthiest things anyone who wants to shed a few pounds can eat is fresh fruit and vegetables. Adding a serving of fresh fruit to your breakfast in place of a pastry or a bagel helps you save calories and it cuts your intake of sugar. Substituting the sweetness of a fresh apple or a banana for a doughnut will not lead to natural weight loss.
The same can be said for any time you feel the need to snack during the day. It’s tempting to look for something energizing mid-morning or mid-afternoon. For some people this can be a coffee and something filled with sugar such as a cookie. Although this will give you energy to get through the next few hours until your next meal it isn’t adding anything positive to your diet.
If you really want to try a natural weight loss plan then you need to substitute the coffee and cookie for a glass of juice or water with some carrots, a plum or a few raisins. These will also get your blood sugar back up but in a more beneficial way.
One of the tips that most people who follow a natural weight loss plan strongly believe in is the benefits of drinking a full eight glasses of water each day. The water helps to rid the body of impurities and it also acts as an appetite suppressant.
If you drink a glass of water approximately thirty minutes before your meal you will eat less. If you are following a natural weight loss plan this is a great way to curb your appetite without having to take a supplement that is filled with chemicals.
It’s possible to slim down when you follow a natural weight loss plan. Make good, healthy choices in the foods you eat and before long you’ll notice the scale moving downwards as your body shrinks.
by MUNA WA WANJIRU
Natural weight loss is gaining in popularity. In a society that recognizes the importance of watching what you are putting into your body it only makes sense to choose products that aren’t full of chemicals that cause side effects.
The most natural weight loss plan is one that incorporates a diet of healthy foods combined with an exercise regime. If this is the route you decide to take there are several important points to remember that will help guarantee success.
One of the healthiest things anyone who wants to shed a few pounds can eat is fresh fruit and vegetables. Adding a serving of fresh fruit to your breakfast in place of a pastry or a bagel helps you save calories and it cuts your intake of sugar. Substituting the sweetness of a fresh apple or a banana for a doughnut will not lead to natural weight loss.
The same can be said for any time you feel the need to snack during the day. It’s tempting to look for something energizing mid-morning or mid-afternoon. For some people this can be a coffee and something filled with sugar such as a cookie. Although this will give you energy to get through the next few hours until your next meal it isn’t adding anything positive to your diet.
If you really want to try a natural weight loss plan then you need to substitute the coffee and cookie for a glass of juice or water with some carrots, a plum or a few raisins. These will also get your blood sugar back up but in a more beneficial way.
One of the tips that most people who follow a natural weight loss plan strongly believe in is the benefits of drinking a full eight glasses of water each day. The water helps to rid the body of impurities and it also acts as an appetite suppressant.
If you drink a glass of water approximately thirty minutes before your meal you will eat less. If you are following a natural weight loss plan this is a great way to curb your appetite without having to take a supplement that is filled with chemicals.
It’s possible to slim down when you follow a natural weight loss plan. Make good, healthy choices in the foods you eat and before long you’ll notice the scale moving downwards as your body shrinks.
by MUNA WA WANJIRU
Sunday 1 April 2007
Keep Your New Years Resolution With This Pilates Workout
If you are looking for a great way to tone down and address all those problem areas, then look no further than advanced Winsor Pilates to fill all your fitness needs. Winsor Pilates offers one of the most aggressive muscle sculpting and body shaping programs available on the market today. The advanced Pilates workout gets you even closer to your overall fitness goals without leaving you behind in the process.
These exercises are designed for those who have at least an intermediate level of experience with the Winsor Pilates system and a decent understanding of the seven basic moves involved in Palates. This program builds upon the basic moves and makes them subsequently more challenging. The instructions in the video are clear, concise, and easy to understand but they do not go into details about the basics as those following these routines are expected to have a clear understanding of the basic moves. Therefore this particular video is not recommended to newcomers to Pilates. This video is also designed for those with a fairly active lifestyle and not those who engage in little physical activity on a daily basis.
This is a much faster paced workout than the traditional and beginners workout and is designed with achieving maximum results in mind. If you want accelerated sculpting, this is the video for you. It contains 28 exercises with diversified reps and blended tempos in order to keep things interesting. This provides a very challenging 52-minute workout even for those who are advanced in their Pilates studies.
In addition to a greatly accelerated pace and diversified reps, this video has you spending a good deal of time on your stomach rather than on your back. The first two videos designed for those with beginning and intermediate skills did not have you exercising on your stomach so this is a new twist. The movements in this accelerated video are too numerous to detail a few of the moves are Pilates 100, Roll-Up, Roll Over, Crisscross, Saw, Neck Roll, Little Piece of Heaven, Open Leg Rocker, Corkscrew, and Jack Knife (which is considered one of the most challenging advanced Pilates move). While they do build upon the basics, they also build off the moves that are once removed from the basics. Breathing is still a vitally important component of the entire process and you will have a much more intense reaction physically to this workout than previous workouts. The goal of course is achieving excellent results with this workout. Once you've mastered the moves on this video, you can truly call yourself a Pilate's goddess.
by CHRISTOPHER SMITH
These exercises are designed for those who have at least an intermediate level of experience with the Winsor Pilates system and a decent understanding of the seven basic moves involved in Palates. This program builds upon the basic moves and makes them subsequently more challenging. The instructions in the video are clear, concise, and easy to understand but they do not go into details about the basics as those following these routines are expected to have a clear understanding of the basic moves. Therefore this particular video is not recommended to newcomers to Pilates. This video is also designed for those with a fairly active lifestyle and not those who engage in little physical activity on a daily basis.
This is a much faster paced workout than the traditional and beginners workout and is designed with achieving maximum results in mind. If you want accelerated sculpting, this is the video for you. It contains 28 exercises with diversified reps and blended tempos in order to keep things interesting. This provides a very challenging 52-minute workout even for those who are advanced in their Pilates studies.
In addition to a greatly accelerated pace and diversified reps, this video has you spending a good deal of time on your stomach rather than on your back. The first two videos designed for those with beginning and intermediate skills did not have you exercising on your stomach so this is a new twist. The movements in this accelerated video are too numerous to detail a few of the moves are Pilates 100, Roll-Up, Roll Over, Crisscross, Saw, Neck Roll, Little Piece of Heaven, Open Leg Rocker, Corkscrew, and Jack Knife (which is considered one of the most challenging advanced Pilates move). While they do build upon the basics, they also build off the moves that are once removed from the basics. Breathing is still a vitally important component of the entire process and you will have a much more intense reaction physically to this workout than previous workouts. The goal of course is achieving excellent results with this workout. Once you've mastered the moves on this video, you can truly call yourself a Pilate's goddess.
by CHRISTOPHER SMITH
Subscribe to:
Posts (Atom)