Six-Pack Abs Muscle Building Program
Before we get into the exercises, let’s get one thing straight. If you have a layer of fat around your midsection then you’ll never see your abs. You could have the best six-pack in the world, but no one will ever know it if it’s obscured by fat. If this is the situation you’re in, you need to first focus on losing fat by cleaning-up your nutrition and getting on a solid muscle building program.
With that disclaimer out of the way, let’s get to some ab-ripping exercises!
Exercise #1: V-ups
Lie on your back on a semi-soft surface. A thin mat on a hard floor works well. Straighten your legs and raise your arms overhead. With your knees straight, raise your feet a few inches off the floor. This is your starting position.
From this position you are going to simultaneously raise your legs up and sit up with your upper body. This is basically a combination of a leg raise and a crunch. In the top position you should touch your toes with your fingertips, or at least come very close.
From this position you reverse the motion and go back to the starting position. Remember that in the starting position your feet are off the floor. This keeps constant tension on the muscles, making this exercise even more effective.
Exercise #2: Hanging Knee Raises
You’ll need a chin-up bar or other object you can hold on to without your feet touching the floor. Your starting position is simply hanging from the bar with your arms straight.
From this position, bend the knees and bring them up towards your chest. You want to bring your knees as high as possible. In fact, if you are strong enough you should curl up into a ball by leaning back slightly and bringing the knees up as high as possible.
Don’t make the mistake I see most people in the gym making. Most people bring the knees up and then stop when the thighs are parallel to the floor. If you do it this way you only get about 10% of the benefit from the exercise!
When you get really advanced you can do these with the knees straight. From the starting position you raise your feet up all the way until they touch the chin-up bar. You should see the looks you get at the gym when you do these!
Exercise #3: Ab Wheel Rollouts
Remember those “ab rollers” that used to be on all the late-night infomercials? Well, these were just knock-offs of the old school ab wheel you can buy for $10 at any fitness store. If you haven’t seen this before it just looks like a small wheel with a stick through it. If you can’t find one of these, you can simply use a bar with a plate on each side.
Kneel on the floor with the ab wheel in front of you. Hold on to the handles and put the wheel on the floor directly in front you. From here you simply roll the wheel out as far away from you as possible.
The key here is to make sure you don’t roll-out so far that your back arches. If your abs aren’t very strong then you won’t be able to roll-out very far without this occurring. This puts all the stress on your lower back and off of your abs. This is dangerous and ineffective. Only go as far as your current abilities will allow you to maintain the proper position.
When this becomes easy, you can move on to the super-advanced version. For this version you stand on your feet and bend-over to hold the handles of the ab wheel. From this position you roll-out as far as possible. This is much more difficult from the kneeling version.
Summary
These exercises should be complimented by a well-designed muscle building program for the entire body. Remember that one exercise isn’t the answer to achieving your goals. A complimentary training and nutrition program must be designed with your goals in mind. Get more information on muscle building programs for the abs and a FREE muscle building report on “The 13 Reasons You Suck at Gaining Muscle.”
by TONY SCHWARTZ
Six-Pack Abs Muscle Building Program
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Tuesday, 1 July 2008
Thursday, 31 January 2008
Home Training Versus The Gym
Home Training Versus The Gym
When considering the convenience of a home gym versus the variety of going to a commercial gym, there are many factors to weigh in this decision. For some, this is an easy and clear-cut choice. There are those of us that would never set foot in a “big-box” gym and who prefer the solitude of a home gym. Others thrive on the assortment of machines and crave the interaction of a fitness center and could never see themselves training at home.
For others, the decision is not as clear. If we look at the pros and cons of each type of training, we can make an informed decision as to which type of training best suits our lifestyle and needs.
Training at home requires quite a bit of self-motivation. If you are interested in committing yourself to working out in the solitude of your own palace, then lets take a look at the advantages first: · No waiting to use equipment. This is a big one – you can get your workout done much more timely if your not standing around waiting for Brutus to finish off “His Pecs”. · Your own atmosphere. You can blast whatever music you want as loud as you want – within reason, you don’t want the cops showing up at your door when you are still in spandex. · Workout whenever! You can train anytime, day or night. · Your perfect gym. You select the equipment that best suits your tastes and preferences. · Save the drive time. You can get a great workout in the time it takes to drive back and forth to the gym.
Now for the drawbacks: · Motivation – No one to inspire you, other than you. · Lack of variety – unless you can afford to stock your gym with all the machines the gym has, you won’t have the same selection. Although, for some people this is fine. · Weather – If you train in the garage it can be very hot during the summer and quite cold during the winter.
Training at a commercial gym takes plenty of patience due to the fact that you are “sharing” the facility with anyone who decides to join. Most gyms don’t have a limit as to the number of memberships they sell. Lets look at both sides of the gym debate, first the positives: · Endless selection of equipment – there is always something to do. · Most are open enough hours of the day to suit you. · No cleaning up. Just workout and leave. · Get away from it all. If you need to get out of the house for a while each day this is the perfect stress reliever. · Motivation. Being around others who are in shape typically motivates us to workout harder.
Now let’s look at the flip side: · Crowds - Gyms are known for being as crowded as the subway. · Prices - Most gyms that are worthwhile are not cheap. · Atmosphere – There is nothing more defeating then having to listen to music we hate while training.
These are just a few of the freedoms and obstacles that you will encounter either training at home or in a gym. For the sake of this article, we will say that money and space constraints are not an issue and that you will be able to stock your home gym with whatever equipment you want. If you are still unsure after reading the above pros and cons, go out and buy a pair of adjustable dumbbells and try working out at home for a few weeks. If it is not your thing, you can always use the dumbbells occasionally when you are running late and can’t find the time to get to the gym.
Please remember to keep it simple and always stay positive in reaching your goals.
Make sure to always consult a licensed physician before taking on any new fitness endeavor.
Lets Stay Fit Forever…
Jeff Olah - #1 Online Fitness Professional From Southern California Fit Dealz
by JEFF OLAH
Home Training Versus The Gym
When considering the convenience of a home gym versus the variety of going to a commercial gym, there are many factors to weigh in this decision. For some, this is an easy and clear-cut choice. There are those of us that would never set foot in a “big-box” gym and who prefer the solitude of a home gym. Others thrive on the assortment of machines and crave the interaction of a fitness center and could never see themselves training at home.
For others, the decision is not as clear. If we look at the pros and cons of each type of training, we can make an informed decision as to which type of training best suits our lifestyle and needs.
Training at home requires quite a bit of self-motivation. If you are interested in committing yourself to working out in the solitude of your own palace, then lets take a look at the advantages first: · No waiting to use equipment. This is a big one – you can get your workout done much more timely if your not standing around waiting for Brutus to finish off “His Pecs”. · Your own atmosphere. You can blast whatever music you want as loud as you want – within reason, you don’t want the cops showing up at your door when you are still in spandex. · Workout whenever! You can train anytime, day or night. · Your perfect gym. You select the equipment that best suits your tastes and preferences. · Save the drive time. You can get a great workout in the time it takes to drive back and forth to the gym.
Now for the drawbacks: · Motivation – No one to inspire you, other than you. · Lack of variety – unless you can afford to stock your gym with all the machines the gym has, you won’t have the same selection. Although, for some people this is fine. · Weather – If you train in the garage it can be very hot during the summer and quite cold during the winter.
Training at a commercial gym takes plenty of patience due to the fact that you are “sharing” the facility with anyone who decides to join. Most gyms don’t have a limit as to the number of memberships they sell. Lets look at both sides of the gym debate, first the positives: · Endless selection of equipment – there is always something to do. · Most are open enough hours of the day to suit you. · No cleaning up. Just workout and leave. · Get away from it all. If you need to get out of the house for a while each day this is the perfect stress reliever. · Motivation. Being around others who are in shape typically motivates us to workout harder.
Now let’s look at the flip side: · Crowds - Gyms are known for being as crowded as the subway. · Prices - Most gyms that are worthwhile are not cheap. · Atmosphere – There is nothing more defeating then having to listen to music we hate while training.
These are just a few of the freedoms and obstacles that you will encounter either training at home or in a gym. For the sake of this article, we will say that money and space constraints are not an issue and that you will be able to stock your home gym with whatever equipment you want. If you are still unsure after reading the above pros and cons, go out and buy a pair of adjustable dumbbells and try working out at home for a few weeks. If it is not your thing, you can always use the dumbbells occasionally when you are running late and can’t find the time to get to the gym.
Please remember to keep it simple and always stay positive in reaching your goals.
Make sure to always consult a licensed physician before taking on any new fitness endeavor.
Lets Stay Fit Forever…
Jeff Olah - #1 Online Fitness Professional From Southern California Fit Dealz
by JEFF OLAH
Home Training Versus The Gym
Tuesday, 22 January 2008
Exercise At Home Or Gym
Exercise At Home Or Gym
Making the decision of where you will go to exercise
is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out. As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home. Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home. Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress. Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all. Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also have more of a selection of equipment as well, far more than you'll have at home. If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had. Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose. All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life. Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.
by GRAHAM SCARISBRICK
Exercise At Home Or Gym
Making the decision of where you will go to exercise
is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out. As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you'll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home. Memberships to a gym can often be quite expensive and may include other things that you don't need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home. Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you'll probably end up getting hurt or getting frustrated because you aren't making any progress. Along with the financial gains, exercising at home may also help those who don't like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don't need to worry about time at all. Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you'll also have more of a selection of equipment as well, far more than you'll have at home. If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you'll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn't even know you had. Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don't have to defend yourself when asked where you've been or what you have been doing. You can also meet new people in class, or just help others along if you choose. All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you'll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life. Once you have given it some thought and weighed out the pros and cons, you'll have no problem making the choice. Always keep in mind that once you've made your choice, you can always switch if you aren't happy with the choice you made.
by GRAHAM SCARISBRICK
Exercise At Home Or Gym
Thursday, 20 December 2007
Powering Your Upper Body
Powering Your Upper Body
General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.
Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.
Motion: Straighten your right arm fully upwards by unlocking your elbow so that you are holding the dumbbell towards the ceiling. Lower right hand back to shoulder. Simultaneously; straighten your left arm and hold the dumbbell up. Lower to shoulder. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
A more advanced way is to straighten both arms together and then, lower them.
This exercise strengthens your upper back, chest and deltoids (shoulders).
Chest, triceps: alternate-shapers Starting position: Lie on your back on a bench. Grasp your dumbbells in an Overhand grip in both hands. Bend your elbows so that you are holding the weights to your shoulders. (Your elbows are hanging, on either side of the bench)
Motion: Straighten your right arm fully so that you are now holding the dumbbell towards the ceiling, above your chest. Lower back to shoulder. Simultaneously, straighten your left arm and hold the dumbbell up Lower. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
The same exercise can be done by straightening both arms simultaneously. It works in the same principle as the barbell bench press. Here, breathe in as you lower the dumbbells and breathe out as you complete straightening your arms.
These exercises work on your pectorals, triceps and some back muscles.
Pectorals shaper Starting position: Lie on your back on the bench. Grasp you dumbbells in an underhand grip. Unlock your elbows and straighten both-your arms so that you are holding both the dumbbells at arms' length above your chest towards the ceiling. Your palms are facing each other.
Motion: Bending your elbows slightly, move both outwards to the sides your right arm towards the right, your left arm towards the left. Return to starting position by straightening your arms where once again they are above your chest, parallel to each other. Repeat as directed.
Deltoid-shapers Starting position: Stand with feet slightly apart, arms hanging down. Grasp dumbbells in an overhand grip.
Motion: Raise both arms sidewards so that they form a straight line with your shoulders. In this position you form a 'T. Your palms face the floor. Now turn your palms so that they face the ceiling simultaneously raise your arms over your head in the same sidewards, movement. Your palms are facing each other above your head Lower to starting position once again turning your palms downwards. Repeat as directed.
by FRANCIS ADAM
Powering Your Upper Body
General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.
Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.
Motion: Straighten your right arm fully upwards by unlocking your elbow so that you are holding the dumbbell towards the ceiling. Lower right hand back to shoulder. Simultaneously; straighten your left arm and hold the dumbbell up. Lower to shoulder. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
A more advanced way is to straighten both arms together and then, lower them.
This exercise strengthens your upper back, chest and deltoids (shoulders).
Chest, triceps: alternate-shapers Starting position: Lie on your back on a bench. Grasp your dumbbells in an Overhand grip in both hands. Bend your elbows so that you are holding the weights to your shoulders. (Your elbows are hanging, on either side of the bench)
Motion: Straighten your right arm fully so that you are now holding the dumbbell towards the ceiling, above your chest. Lower back to shoulder. Simultaneously, straighten your left arm and hold the dumbbell up Lower. This alternate arm raising and lowering is one rep. Repeat as directed. Breathe normally.
The same exercise can be done by straightening both arms simultaneously. It works in the same principle as the barbell bench press. Here, breathe in as you lower the dumbbells and breathe out as you complete straightening your arms.
These exercises work on your pectorals, triceps and some back muscles.
Pectorals shaper Starting position: Lie on your back on the bench. Grasp you dumbbells in an underhand grip. Unlock your elbows and straighten both-your arms so that you are holding both the dumbbells at arms' length above your chest towards the ceiling. Your palms are facing each other.
Motion: Bending your elbows slightly, move both outwards to the sides your right arm towards the right, your left arm towards the left. Return to starting position by straightening your arms where once again they are above your chest, parallel to each other. Repeat as directed.
Deltoid-shapers Starting position: Stand with feet slightly apart, arms hanging down. Grasp dumbbells in an overhand grip.
Motion: Raise both arms sidewards so that they form a straight line with your shoulders. In this position you form a 'T. Your palms face the floor. Now turn your palms so that they face the ceiling simultaneously raise your arms over your head in the same sidewards, movement. Your palms are facing each other above your head Lower to starting position once again turning your palms downwards. Repeat as directed.
by FRANCIS ADAM
Powering Your Upper Body
Wednesday, 1 August 2007
The Nintendo Wii gets the thumbs up from women
The Nintendo Wii gets the thumbs up from women
Video games publishers have been working hard to target their games towards women but this has been no easy task. Many women are not interested in shoot-em-ups or violent games and playing meaningless games for hours is not something they have time for. It is said that women play to achieve something and games like sudoku, brain training games and general knowledge games that are easy to pick up and put down do just this by exercising the brain.
The revolutionary Nintendo Wii launched in late 2006 has introduced an new concept in video gaming and has seen more and more women getting involved. The physical nature of the game play with the Nintendo Wii has the added appeal of ‘achieving something’ – maybe the thinking is that you can get fit and lose calories while having fun, and all from the comfort of your front room! It would certainly be more cost effective than going to the gym. The social side of gameplay with the Nintendo Wii creates another plus point also, as the whole family can get involved, removing the ‘isolation’ factor of other video games consoles.
The newly announced Nintendo Wii game Wii Fit, is set to be a hot seller and could have women reaching for their purse strings. Wii Fit is a full on exercise game set to give you more of a workout than Wii Sports. The game features over 40 different activities and is designed to keep you physically fit via a dedicated peripheral, the wireless Wii Balance board which comes with the game. Training falls into 4 different categories: aerobics, yoga, muscle conditioning and balance games. The calorie busting fun of Wii Fit could be used as a slimming tool which would be a move into the lifestyle category, so men, women, children and grandparents alike could all benefit while still retaining all the fun of video gaming. It is thought that Wii Fit will hit our stores in early 2008 although Nintendo haven’t given a released date yet.
The Nintendo Wii obviously reaches areas of the market that other video gaming consoles do not, so its no wonder that the Nintendo Wii console has created such a buzz since its launch and flown off the shelves for months after!
by KAREN BENNETT
The Nintendo Wii gets the thumbs up from women
Video games publishers have been working hard to target their games towards women but this has been no easy task. Many women are not interested in shoot-em-ups or violent games and playing meaningless games for hours is not something they have time for. It is said that women play to achieve something and games like sudoku, brain training games and general knowledge games that are easy to pick up and put down do just this by exercising the brain.
The revolutionary Nintendo Wii launched in late 2006 has introduced an new concept in video gaming and has seen more and more women getting involved. The physical nature of the game play with the Nintendo Wii has the added appeal of ‘achieving something’ – maybe the thinking is that you can get fit and lose calories while having fun, and all from the comfort of your front room! It would certainly be more cost effective than going to the gym. The social side of gameplay with the Nintendo Wii creates another plus point also, as the whole family can get involved, removing the ‘isolation’ factor of other video games consoles.
The newly announced Nintendo Wii game Wii Fit, is set to be a hot seller and could have women reaching for their purse strings. Wii Fit is a full on exercise game set to give you more of a workout than Wii Sports. The game features over 40 different activities and is designed to keep you physically fit via a dedicated peripheral, the wireless Wii Balance board which comes with the game. Training falls into 4 different categories: aerobics, yoga, muscle conditioning and balance games. The calorie busting fun of Wii Fit could be used as a slimming tool which would be a move into the lifestyle category, so men, women, children and grandparents alike could all benefit while still retaining all the fun of video gaming. It is thought that Wii Fit will hit our stores in early 2008 although Nintendo haven’t given a released date yet.
The Nintendo Wii obviously reaches areas of the market that other video gaming consoles do not, so its no wonder that the Nintendo Wii console has created such a buzz since its launch and flown off the shelves for months after!
by KAREN BENNETT
The Nintendo Wii gets the thumbs up from women
Tuesday, 10 July 2007
Butt exercises
Butt exercises
If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle. If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.
Butt exercise 1 Standing kickback with no weights
Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.
Butt exercise 2 Duck squat with dumbbell
With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.
Butt exercise 3 Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.
Butt exercise 4 Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.
by CLINTON WALKER
Butt exercises
If your goal is toning your gluteal muscles there are several butt exercise to achieve the desired results. Working your gluteal muscles, as with any other muscle can make them toner, and more beautiful. Whether you want to take inches off and tone or turn a flat tush into a nice round one these exercises can do the trick. The gluteal muscles are the center of the body. It helps with your balance because it is the biggest muscle in the body. Butt exercises provides lower body strength for lifting as well as other movements such as pedaling a bicycle. If your goal is a bigger butt then add more weight and do less reps. These butt exercises will definitely add quality muscle to your rear. If your goal is toning then light or no weight is the key. This will firm what you have plus burn the fat off.
Butt exercise 1 Standing kickback with no weights
Stand facing a walk, lightly holding on with your hands for balance. Lean slightly forward so that your whole body is in a straight line. Shift your weight onto your left leg. Slowly raise your right leg as far behind you as you can, feeling the contraction in your butt. Your knee should be slightly bent. Don’t arch your back or over extend yourself. Hold on for a second, then slowly lower your leg. Finish the set, then switch to your left leg.
Butt exercise 2 Duck squat with dumbbell
With your feet farther than shoulder-width apart, your knees unlocked, and your toes pointing out, hold a dumbbell by the end, using both hands with your arms extended. Your chest should be out, your shoulders back, your abs tight, and your back straight. Keep your head in line with your spine and look straight ahead. There will be a slight forward lean to your upper body, which is natural. Slowly squat until your thighs are parallel to the ground. Don’t bounce, and don’t let your knees turn in. Hold for second. Then, keeping your feet flat on the floor, rise slowly with your hips slightly forward and your abs tight.
Butt exercise 3 Kneeling Kickback
Get down on your hands and knees. Keeping your right knee slightly bent slowly raise you right leg behind you until your thigh is parallel to your torso. Hold for a second, then slowly return almost to the starting position. Immediately raise your leg again before it touches the floor. Finish the set then switch legs.
Butt exercise 4 Alternation Lunge
Stand with your feet shoulder-width apart, your hands on you hips. Keep your upper body uright and your head in line with your spine. Take a long step forward with your right foot. Plant that foot firmly on the floor an bend your knees until your right thigh is parallel to the floor. Don’t let your right knee extend past your right foot. Your left leg should be extended behind you, the knee slightly bent and the heel raised. Immediately step back with your right foot, pressing your left heel to the ground. Your feet should be shoulder-width apart. Repeat the exercise with your left foot. That makes one repetition.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.
by CLINTON WALKER
Butt exercises
Wednesday, 13 June 2007
Magnetic rowing machine as fitness equipment
Rowing has been thought to be one of the most fruitful exercises among fitness exercises. It has been considered as an excellent kind of exercise to improve the cardiovascular fitness. Mostly, the aerobic exercising equipments work for the lower half of the body. But the rowing machine lets you use the whole of your body; the benefit of the exercise is felt in less time as compared to exercising on other equipments. As the exercise is done of the full body so 30 minutes workout rowing machines is equivalent to 45 minutes session on an exercise bike.
It is a good workout for your entire body as it incorporates your arms, torso and legs; it is not only a great workout for your heart but also good for toning your stomach, thighs and arms. The magnetic rowing machines are packed with a multiple kind of features and technology which makes this machine one of the most hi tech rowing machines giving you multiple benefits. Most of the magnetic rowing machines have the feature of wireless heart rate monitor in which you can seethe heart rate on the monitor.
A silent magnetic brake that is commonly found in most of the models; guarantee a wide effort range with natural and continuous rowing motion. It also has the benefit of providing a natural, smooth and continuous resistance to your row. The machine is very simple to use as you just need to wear the chest belt supplied with the unit for pulse management with ECG precision permits full control over the pulse rate during exercising.
The magnetic fly wheel ensures a smooth, quiet and natural rowing action, making it ideal for a home cardiovascular workout, whilst still toning arms, back, shoulders and abdominal muscles. The easy to read LCD console displays; Calories, Strokes per min, scan Function, Stroke Count, and Time. Offering the privilege to fold this rowing machine can be folded when not in use to facilitate movement and storage, helping you to make the most the most of your indoor space.
by JOHN PARKER
It is a good workout for your entire body as it incorporates your arms, torso and legs; it is not only a great workout for your heart but also good for toning your stomach, thighs and arms. The magnetic rowing machines are packed with a multiple kind of features and technology which makes this machine one of the most hi tech rowing machines giving you multiple benefits. Most of the magnetic rowing machines have the feature of wireless heart rate monitor in which you can seethe heart rate on the monitor.
A silent magnetic brake that is commonly found in most of the models; guarantee a wide effort range with natural and continuous rowing motion. It also has the benefit of providing a natural, smooth and continuous resistance to your row. The machine is very simple to use as you just need to wear the chest belt supplied with the unit for pulse management with ECG precision permits full control over the pulse rate during exercising.
The magnetic fly wheel ensures a smooth, quiet and natural rowing action, making it ideal for a home cardiovascular workout, whilst still toning arms, back, shoulders and abdominal muscles. The easy to read LCD console displays; Calories, Strokes per min, scan Function, Stroke Count, and Time. Offering the privilege to fold this rowing machine can be folded when not in use to facilitate movement and storage, helping you to make the most the most of your indoor space.
by JOHN PARKER
Thursday, 31 May 2007
Advanced Workout: Sets & Reps
After you have figured out your form and become more than a beginner, it’s time to re-vamp your routine. The number of sets and repetitions (reps) may be considered more important than the exercises being performed. In the avenue of bodybuilding there is a variety of routines that can be effective. Effectiveness of a routine usually lies in the ability of your workout to put as much strain on a muscle without over working it. This is done much easier when keeping most of the factors in a workout constant and only making one change. This leads to the explanation on how to choose the number of sets and reps to do and how it affects your muscles. The goal of bodybuilding is to increase size and mass of a muscle. This means every set is going to be to what is called muscle failure (except the warm up). Muscle failure being the point at which you can’t move the weight anymore. Having a spotter is essential for this type of workout. For the most part the reps are going to stay consistent, meaning the variable is the number of sets. The ideal number of times your muscle needs to go to failure per exercise is four. Meaning four sets per exercise. For the purpose of this article it’s assumed that there is a proper warm up and stretching before the first four sets. The next step is to determine the number of reps per set. Each set will be to failure so technically you don’t need a number of reps to do because you are going to push the weight until you can’t anymore. This means the proper amount of weight is more important. Rather than trying to complete a certain number of reps, use an amount t of weight to hit a target range of reps. The first set’s range is 10-12. This means you want to stack enough a weight so that your muscles need to stop at 10 or 11 reps. If you can do 12 that’s ok. If you can do more than 12 you need to increase the weight. If you can’t do 10, you need to decrease the weight. The second set’s range is 8-10. The third and fourth set’s range is 6-8. The only factor left is the number of sets to do per exercise. You want to do between 12 and 20 sets per muscle. This is 3-5 exercises per muscle. In all honestly doing less than 4 exercises (16 sets) will be significantly less effective. At first glance it looks like 3 muscles would be 60 sets, which would take hours. Remember though some exercises use more than one muscle. For example 4 sets of chest press would go toward your chest sets and your triceps sets. You still want to isolate muscles when possibly. This helps track muscles so you don’t overwork them. Certain muscles can be worked as secondary muscles and primary muscles on different days. For example the biceps have a fast recovery. A lot of back exercises involve the biceps. You can work back on one day and then isolate biceps on the next day and that muscle should be able to take the extra strain. Learn your muscles to find out the right range for you. Find your body type and work with it to build massive lean muscle. Use the range suggestions for sets to fit a number of sets to each of your muscles. Because of the way your muscles are used in your body, you shouldn’t need to change the number of reps or sets you do unless your goals change. For the most part once your body adjusts to your new workout you will only need to change the actually exercises you do. This will work the muscles from different angles activating dormant muscle fiber, while still pushing them to failure so that you can gain the maximum amount of muscle.
by TOM BISHOP
by TOM BISHOP
Friday, 11 May 2007
Home fitness, home gym as perfect solution to attain fitness in busy life
If you get tired by just climbing a fight of stairs or after running for a minute then you are not absolutely fit. A fit person is capable to do some amount of physical activity without getting tired at all. Fit body is free from every kind of ailment. A fit person would not get unwell or sick every third day. In fact, he has the capability to fight against every kind of change in the environment, diet etc. He would not be affected by small changes in diet, lifestyle or environment. In the busy life, where it becomes difficult to give time to your dear ones; imagining taking time to go gymnasiums etc seems something next to impossible. The only solution to maintain fitness is by doing exercise at home. Various kinds of strategies are adopted in order to attain fit body. Working out at home has become popular in recent years and health & fitness equipment and home fitness machines continue to be a common mode of exercise. Convenient, safe, and effective, home gyms are very practical. Home fitness has emerged as an easy and convenient way to get fit body. Home fitness is fitness at home. Home fitness does not mean fitness without exercise; infect it means exercising at home with taking care of diet and other factors.
Fitness without exercise and physical activity is not possible. In home fitness one can get hold of the equipments at home and perform various exercises. Home fitness machines are a way of exercising that comes with the convenience of being right at home. Some activities like running, skipping, swimming, cycling, and aerobic exercises are helpful in maintaining fitness. Home gym is another option in which you just require to join any station from the multi station home gyms near your home. Here you can get the quality of the health club strength training in the comfort of your home. A home gym offers a complete strength building workout for the entire body.
Home fitness acts as a perfect solution for the people who wish to remain fit but due to busy schedule can not afford to go to gyms or health clubs. People interested in home fitness can take some handy sort of machines like portable cycle, walking, jogging etc. even small weights can be kept in the home gym that would enable an individual to have weight lifting exercises. In nut shell the idea behind is to attain fitness and in this busy life home fitness or working out at home comes out as the perfect option to maintain good health.
by JOHN PARKER
Fitness without exercise and physical activity is not possible. In home fitness one can get hold of the equipments at home and perform various exercises. Home fitness machines are a way of exercising that comes with the convenience of being right at home. Some activities like running, skipping, swimming, cycling, and aerobic exercises are helpful in maintaining fitness. Home gym is another option in which you just require to join any station from the multi station home gyms near your home. Here you can get the quality of the health club strength training in the comfort of your home. A home gym offers a complete strength building workout for the entire body.
Home fitness acts as a perfect solution for the people who wish to remain fit but due to busy schedule can not afford to go to gyms or health clubs. People interested in home fitness can take some handy sort of machines like portable cycle, walking, jogging etc. even small weights can be kept in the home gym that would enable an individual to have weight lifting exercises. In nut shell the idea behind is to attain fitness and in this busy life home fitness or working out at home comes out as the perfect option to maintain good health.
by JOHN PARKER
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
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
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
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