Archive | July, 2017

How to Start and Maintain a Weight Training Program

You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Isometric Exercises – Charles Atlas and Mahatma Gandhi?

Is there another way to build muscle and become stronger without weight training?

Well yes it’s called — isometric exercises!

And the great news is that you can get fit with isometrics and you don’t have to go to the gym or buy expensive home exercise equipment.

Sounds hard to believe you say… right?

Isometric exercises are essentially muscle contractions that are performed against a fixed or stable resistance. Isometrics was given scientific validation back in 1953, when two German researchers from the Max Planck Institute published a study that showed that individuals who performed isometric exercises had an increase in their strength in excess of 300% (over the control group.)

Dr. Theodore Hettinger and Dr. Eric A. Muller performed tests on frogs to determine the effectiveness of isometric exercise. The results were conclusive — it works!

(This system of training which Joe Weider coined the name of — iso-tension — became very popular in the United States.)

Isometric exercises has been around since the beginning of Chinese martial arts. In fact, most martial arts systems utilize one form or another of isometrics. Many of the old-time strongman utilized isometrics as part of their strength and muscle building programs. One of the most notable was a young man named — Charles Atlas.

Atlas, whose real name was Angela Siciliano teamed up with Harold Roman. Mr. Roman was considered at the time a marketing genius. It was their partnership that propelled the Charles Atlas dynamic tension training program into the history books.

Thousands of individuals clamored for the Charles Atlas is course — which parts of it used isometrics exercises as well as body weight training. One of the most notable Atlas students was Mahatma Gandhi.

Gandhi wrote a letter to Charles Atlas requesting help in utilizing isometric exercises in his training. Atlas did write back recommending a specific diet and exercise program. Unfortunately, Mahatma Gandhi remained as a Charles Atlas referred to him “a bag of bones” but much stronger.

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Tips on How to Increase the Penis Size With a Good Diet – Boost Your Penis Size in Easy Ways

Did you know that subscribing to a good diet will help increase the penis size? This much is true, although there are a couple of things to bear in mind if you are choosing this kind of diet. One: consuming large volumes of these recommended food items will not bring instantaneous results. Miracle products that increase the penis size have yet to be invented, you know.

Two: you still have to combine a good diet with penile and fat burning exercises in order to see positive results. And lastly: most of these food items are geared to help you achieve and sustain a better blood circulation, which means that you are bound to see the results when you are in your erect or semi-erect state.

Saying thus, here are some of the best food items you could use to increase the penis size, and some of the ones to avoid.

1. Lean red meat is a good source of male enhancing protein. Protein is the building block of muscle and we all know that your tool down there is one large muscle – or at least, it should be. Additionally, several portions of healthy lean red meat everyday can not only increase the penis size but it can help promote longer erections as well. Try to have at least 1 serving of lean red meat per meal for a 3 times a day diet (or 1/4 serving on a 5 to 6 small meals a day diet.) Trimmed choice cuts of beef, lamb or goat meat are always the best options.

2. Another good source of protein is fish, particularly large game fish like mackerel, marlin and tuna. These have exceptionally high levels of essentially fatty acids like omega 3 which lowers bad cholesterol while increasing the volumes of good cholesterol in the system. Eating 2 portions of fish per week can increase the penis size by preventing plaque from building up in the heart’s arteries and thereby promoting better blood circulation during erection.

You can get the same benefits from trout and sardines.

3. All manner of processed food items should be removed or at least limited from your diet. Processed food and drinks are notorious for having large volumes of artificial flavors, extenders, preservatives, salt and sweetening agents — all of which promote weight gain and poor blood circulation. These would only hinder your goals of enhancing yourself and are also very likely to cause erectile dysfunction as well.

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Perfect Pushups For Women

Pushups are the best exercise for women to define their muscles. Why? adding pushups to your workout not only hardens your chest but it will give you great muscle definition in your shoulders, triceps, deltoids, as well as traps. You will get that sexy definition you’ve always wanted, looking better and feeling great. Trust me women, men love your arms, you need to get muscle definition to gain more attraction toward yourself.

Pushups are the best and safest way to build your upper body and back. You need to do pushups reason being you can do this every single day without injury. From handicap pushups to incline, the advancement in pushups is up to how in shape you are and can handle. Excess pushups won’t give you bulky, ugly male muscle in-fact, you’re going to look way better than you ever though you could by increasing the reps with your pushup routine.

You will shred off calories and even give yourself an extra boost. When you do pushups in the gym, men are attracted to the hardness of your workout routine and you will see more men starring in awe when you do pushups and you have a nice physique.

Beginner pushups are for anyone starting out, you simply make your arms squared to your shoulders and your feet together. Start by going down and pause for 1 second than you want to go back up and repeat 12 times.

Handicapped pushups are usually for out of shape, obese women and you simply use your knees instead of your feet, keep your hands squared to your shoulders and you go down, pause for 1 second, go back up and repeat.

Decline pushups are more advanced pushups, for women who are in decent shape and want a tougher course of a workout routine. You find a chair or bench chair, put your feet up together and you slowly go down, hold your position for 1 second and come back up repeating this 12 times in 5 sets.

Incline pushups are the opposite, you simply find a chair or bench chair and you put your hands on top of it and your feet on the ground. You go down slowly and back up, make sure you hold your down position for 1 second.

Advanced stability pushups is where you use a medicine ball, put your hands down on top of it as the ball will support your weight, keeping your feet on the ground. When you are 2 inches from the ground hold your position for 1 second and raise back up slowly repeating this 12 times.

You should pick which type you are most comfortable with, after you do this everyday and you start gaining resistance to the workout, you can increase your reps or difficulty. Your getting stronger if you can’t feel pain after the workout, it’s time for you to upgrade your pushup routine and go for a more advance workout.

Stick to pushups everyday you will start to see the desired results you’ve always wanted. Your going to look great and feel go when you are dedicated to doing pushups.

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Strength Training – How To Build Strength

Everyone has different health and fitness goals.

Some want to build muscle. Some want to lose stubborn belly fat. Some want to run better. Some just want to improve in their sport.

Well guess what?

Strength training can help you accomplish all of these goals.

The popular notion of strength is someone who can lift prodigious weights. But there is no singular definition of strength because it is specific to what the person wants to achieve.

But the purpose of a strength training program remains the same: to help you progress and improve by increasing your capacity to accommodate greater resistance.

A successful strength training program must be built on a solid foundation.

For a foundation to remain strong it must be supported by 4 sturdy and tested pillars:

1. Progressive Resistance

2. Progressive Overload

3. Nutrition

4. Rest And Recovery

Progressive Resistance is the underlying principle of building strength. If you want to get stronger, you must periodically increase the amount of resistance applied to your muscle.

What if you have reached your limit?

If your progress has stalled or you have reached a plateau then we transition to Progressive Overload. This is the principle which requires you to overcome strength plateaus by increasing the amount of resistance at specific sticking points or weak areas.

A good example would be sprinters who use a weighted sled or resistance bands to improve their starting time off the blocks. Basketball players use Plyometrics to improve their second jump.

The value of a good nutrition program can never be over-stated. Food provides the calories to fuel your workouts and the macronutrients to jump-start the recovery process. But you have to know what foods to eat and when.

Finally, you will not get stronger if your body will not have enough time to rebuild damaged muscle tissue.

If your workouts stimulate fibres to build bigger and stronger muscles, rest and recovery creates the environment that enhances strength and induces muscle growth.

A strength training program is an effective way to achieve overall health and fitness. It will help you build muscle, burn fat, improve strength and develop great conditioning.

Before you embark on a strength training program, either visit popular exercise websites or engage a personal trainer to help you through the first 2-3 months of training as it’s essential that you use correct technique to avoid injury during your strength training program.

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Exercises and Workouts – How The "Reps for Time" Workout Principle Works

Want a fast way to boost your fitness level? Try a “reps for time” workout set-up. Reps for time is a concept that originated in a unique community gym, however, now more and more people are adding it into their workout protocol.

What does it entail? Let’s take a closer look…

1. What Reps For Time Is. “Reps for time” essentially means rather than aiming for a target number of reps each set, you are going to perform as many reps as you possibly can in a particular time frame. Usually, this time frame is around one minute in length, but if you are a beginner, you might just use 30 seconds instead.

You will perform the exercise in question, doing as many reps as possible in that period and if you have to stop at any point during the time frame to rest, so be it but do pick back up again as soon as possible once you are ready. Then once you have finished the time frame, jot down the number of reps you did and next workout, work at beating that number of reps.

2. The Benefits Of Reps For Time. What are the advantages of using the reps for time protocol? First, you will work your endurance level. Since you are exercising for a longer period than normal, this can cause your body to become better trained and withstand fatigue.

Second, you will also get the ultimate metabolic boost. Since you are essentially doing more work in less time, this means you will jumpstart your calorie burn, so you burn more calories both during the workout session as well as after the workout is over.

Finally, you will also work your strength level. As you are still performing a strength training workout session, this means that you will still have the benefit of keeping your muscle strength and power up, despite working in an endurance related manner

All in all, if you want to get…

  • great conditioning,
  • improved fat loss, and see
  • good strength progress,

this is a set-up for you.

3. Adding It Into Your Workout Session. To add this into your workout, choose one or two exercises you want to perform with. Usually, this will be enough when first starting and from there if you become more skilled, you can begin adding more exercises to the mix from there.

If doing this on a compound focused exercise…

  • squats,
  • shoulder press,
  • rows, etc.,

do it at the start of the workout when you are feeling fresh. If you are doing it on an isolation move, the end of the workout will be just fine and will help to “finish you off” so to speak.

Do this once or twice each week depending on your recovery ability.

There you have some facts about the “reps per time” workout protocol. It can be an excellent way to structure your workout if you are looking for a change of pace.

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3 Muscle Building Secrets You Probably Don’t Know Yet

What makes a secret so valuable is that it’s not readily available to everyone. However, when they empower us, we have knowledge that can improve our lives. This is also true in terms of muscle building secrets. Here are some of the most effective ones.

1. Muscle magazines are often owned by supplement-selling companies.

In fact, such companies own (or have owned) all of the major bodybuilding magazines. Oftentimes they keep the best muscle building secrets from you, and instead are basically trying to push their products. In fact, many of the so-called supplements on the market are nothing more than diet pills-but that’s another story. You should not expect bodybuilding magazines to provide you with the best tips-otherwise you could join their elite group of weightlifters.

2. There’s no miracle weightlifting product.

We’re often bombarded with ads claiming that a particular pill, powder, or fluid is THE product for achieving a chiseled physique. However, it’s important to realize that ones giving the product rave reviews tend to be the ones selling them! Sure, these products can help to enhance your workout routine. However, don’t expect top weightlifting advice from the manufacturers of such products, or their bodybuilding magazines.

3. Training like an average Joe is the best approach.

We often hear the bodybuilding universe argue that we should train like a bodybuilder in order to become one. The argument has no merit. Yes, many of us are interested in losing weight and boosting the mass of our muscles. However, most of us do not intend to become professional bodybuilders. Neither are our bodies prepared for the rigors that bodybuilders undergo daily. Thus, such routines could absolutely devastate our bodies, resulting injuries, illnesses, and so on.

Of course, there are more muscle building secrets that can help you hulk up in no time at all! So, start looking for a reliable resource you can use today. Your muscles will thank you for it!

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Get Healthy Now: Tips For Fitness Success

Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

One way to check this is to read your pulse as soon as you get up on the morning after a workout.

If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

Rollerblades can still be found in sporting good shops.

Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

Your involvement will hopefully encourage your child to become more involved.

When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

Reward yourself for doing a good behavior. Set short term goals for yourself and reward them with minor tokens or celebrations that will boost your mood about meeting your goals. This type of motivation could be an enjoyable way to stay on track your progress.

The way in which you begin each day is the most important part of your fitness routine. Eating breakfast is essential to both your short term and long term success.

Stretching is a vital part of working out that is often overlooked. Stretch for at least 10 minutes to cool down after any workout.

Playing with your children can provide you with a wonderful workout! Any activity can benefit you but your children.

Following the advice provided here will help you live the life you have always wanted. Even if you already have a fitness routine established, incorporating these ideas could improve the results you get or add some needed novelty to your regimen. Use the knowledge from this article so that nothing stands in your way of getting the body you desire.

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3 Muscle Building Secrets You Probably Don’t Know Yet

What makes a secret so valuable is that it’s not readily available to everyone. However, when they empower us, we have knowledge that can improve our lives. This is also true in terms of muscle building secrets. Here are some of the most effective ones.

1. Muscle magazines are often owned by supplement-selling companies.

In fact, such companies own (or have owned) all of the major bodybuilding magazines. Oftentimes they keep the best muscle building secrets from you, and instead are basically trying to push their products. In fact, many of the so-called supplements on the market are nothing more than diet pills-but that’s another story. You should not expect bodybuilding magazines to provide you with the best tips-otherwise you could join their elite group of weightlifters.

2. There’s no miracle weightlifting product.

We’re often bombarded with ads claiming that a particular pill, powder, or fluid is THE product for achieving a chiseled physique. However, it’s important to realize that ones giving the product rave reviews tend to be the ones selling them! Sure, these products can help to enhance your workout routine. However, don’t expect top weightlifting advice from the manufacturers of such products, or their bodybuilding magazines.

3. Training like an average Joe is the best approach.

We often hear the bodybuilding universe argue that we should train like a bodybuilder in order to become one. The argument has no merit. Yes, many of us are interested in losing weight and boosting the mass of our muscles. However, most of us do not intend to become professional bodybuilders. Neither are our bodies prepared for the rigors that bodybuilders undergo daily. Thus, such routines could absolutely devastate our bodies, resulting injuries, illnesses, and so on.

Of course, there are more muscle building secrets that can help you hulk up in no time at all! So, start looking for a reliable resource you can use today. Your muscles will thank you for it!

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Chest Workout Routine – Get Ripped With Push-Ups

A chest workout routine is one of the most important parts to an exercise program. But many guys think that push-ups are a waste of time when you could be lifting heavy weights at the gym. Don’t fall into this mentality because push-ups will get you ripped and stronger.

If you are trying to put on mass or just get stronger there is something you must try. The 7 minutes of hell push-up challenge is one of the quickest ways to get a strong chest. The workout is as simple as doing 30 push-ups each minute for 7 minutes straight. This means that you only do 30 each minute, no more and try not to do any less. If you can get all 210 push-ups in 7 minutes you are considered to be in elite fitness status.

This does not take the place of all of your normal chest workouts. You can and should substitute it for 1 of your chest workouts each week. Give yourself at least 7 days of recovery time the first time you try it because you will need a lot of rest. This goes for you even if you can bench your own body weight 20 times.

It might sound very easy but wait until you try it. Once you get your time down, you can try for 35 push-ups each minute but that won’t be for a while. Good luck on your first attempt and don’t feel bad that you can’t get all 210 in 7 minutes the first time, nobody does.

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