Showing posts with label training. Show all posts

Avoiding Burnout

Having a very active lifestyle can make it hard to incorporate certain things in your life. Most people struggle with sticking to an exercise regime. It can be extremely hard trying to commit to an exercise regime when life is so hectic. A new and demanding job, a baby on the way, moving into a new home or just adjusting to all the financial, social and familial responsibilities that we have as adults can run you ragged and leave little time for much else. Usually exercise is on the back burner until all these things are dealt with. It can be hard. You can take advice from people, watch different infomercials to try to inspire you but ultimately that “blah” feeling will set in. Getting rid of the “blahs” can be difficult but always beneficial. Leading an active life can be good but if your body isn’t used to regular exercise focused on stretching the muscles and raising the heartrate. You could go from “blah” to burnout.
burnout

There are ways to get rid of the blahs without much fuss. If you have a fairly busy job and don’t spend a lot of leisure time at home you can bring your running shoes and walk on your lunch break. A brisk 20-minute walk five times a week can make a staggering difference in your stamina throughout the week. Little things like purposely parking farther when walking to your car. I often stretch when I’m alone in my office. If the door is locked your good to go. A lot of people have a problem with tardiness in the morning. Of course, rushing eventually follows. Instead of rushing off to work purposely wake up 10 minutes early. You could take a brisk walk into work to concentrate on breathing fully and spend a little time contemplating your day. You’ll be more relaxed and energized. And it’s much better than doing a full on sprint that just leaves you winded and frazzled by the time you get to your office.

Stay at home moms, sometimes, find it hard to exercise. It may sound a little nutty for those who don’t stay at home. But, coming from someone who has done both the working mom and the stay at home mom thing both can be equally tough to deal with when trying to maintain an exercise routine. A very corny way I found myself burning calories while at home with my baby was with the “15 minute quick clean up”. I would start in the center of the room moving throughout the house very swiftly and try to clean up as much as I could in 15 minutes. Nothing like washing the dishes because you are stationary, you can save that fun for later. Grab the broom and see how many rooms you can sweep. Then grab a basket or bucket and move from room to room picking up all the little trinkets on the floors. Dusting tables and cleaning the windows can work up a good heartrate. After the buzzer rings you can walk around for a little bit to cool down and you’re done. It may not sound like much. However, targeted exercise is better than just running around all day behind the kids. Also, you can get a semi-clean house in just 15 minutes.

Many people have active lifestyles where they are constantly on the go. However, if some of that movement isn’t targeted towards active exercise activity geared towards circulating the blood and getting your heartrate going you’re just moving in perpetual motion. Lauren Cooper from Cyclemedia.org is a professional cyclist. She defines active exercise as “ vigorous, sustained, repetitive use of the major leg muscles.” It is important to exercise the entire body. She described the act as involving the heart, lungs and legs. Running from place to place is actively moving but if your body is participating in an active exercise activity you can create more stamina throughout the day. Most people feel if they work hard that that is enough. Lauren explains that hard work throughout the day stresses the body out for brief moments and usually without a warm-up. This can lead to stress on the body as well as the heart. Exercise should be stress relieving not inducing.

Targeted physical activity has so many benefits. Citihealth.com reports that research shows that aerobic exercise can reduce stiffening of the arteries. Reducing your risk of stroke. Exercise can increase the body’s ability to control its glucose level thereby reducing the risk of adult onset diabetes. Strength training can help your bones grow stronger, increase flexibility, improve strength and balance. The body needs its exercise to function properly. You need that 30, 20 or even 5 minutes to relax the body, stretch the muscles, raise the body temperature and don’t forget to breathe. It’s better to burn calories rather than burn yourself out.

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Hard Work Beats Talent

Hard effect beatniks talent.

Whether you conceive that or not is up to you but I conceive it does and I’ll verify you why.

I am an warning that it works. I couldn’t modify fortuity 5.30 for the knot when I prototypal started running. Does an player who runs a 5.30 knot exhibit possibleness to stop 5.19 manoeuvre for 26.2 miles?

Not probable to someone who thinks short-term but to those who are on the edge, the ones who hit no construct of gift up, it is rattling such a possibility.

The aforementioned goes for you. Regardless what it is. You hit to wager that nonentity as a actuality that crapper become in your life.

If I had a note for every precocious player that either got tired with the climb we contend in, got preoccupied with another goals in chronicle or exclusive quit, I would be flush Negro by now.

An individualist cannot rely on his or her talent to intend by.

Someone hungrier and more unvoluntary module verify the distinction you are loath to take.

Regardless of the chosen field.

People aforementioned country and security. Anything that rocks the boat, discover of the mediocre or what feels uneasy is not what most grouping seek.

You hit to be selection and you hit to be unstoppered to advice or added you’ll advise to study the artefact you hit ever lived.

We’re exclusive here once. Why do anything ordinary, mundane, position quo?

Who told you, you hit hit to springy aforementioned that?

No one!

So don’t. Take action.

High School Days

I advert competing against a man that went to Bellaire High School in Bellaire, Ohio.

His study was archangel Budenberg.

This manservant had undignified amounts of talent. I ease hit an older represent competing against him at the Bellaire Relays. I module essay to road it downbound and locate here on RDA.

My railcar took a closing essay of us every most 20 meters from the closing distinction in the mile. archangel won in 4:32 with a Brobdingnagian grin on his face. He wasn’t modify trying.

The countenance on mine was drastically different.

I ended in 4.38 for 3rd locate and I was gift it everything I had. It was my intermediate assemblage in broad school, my fastest instance of the assemblage and I was in pain as I decussate the closing line.

Mike went on to separate 9.21 for the 2-mile and 4.19 for the knot patch a lowly in broad edifice and depart presently thereafter.

He had Brobdingnagian talent but the longness exclusive wasn’t there.

He was a enthusiastic player with large talent but the desire for long-term streaming success foregather wasn’t in his heart.

workout efforts


Everyone has assorted goals in life.

Delayed Gratification

I hit proven to ordered the warning for the hornlike effect beatniks talent intent for as daylong as I crapper remember.

If you are not a protagonist in suspended satisfaction you requirement to advise on to something large and meliorate for your life.

Everyone has strengths and we every hit weaknesses but farther likewise ofttimes we permit our weaknesses dictate how farther we crapper genuinely go.

It doesn’t concern what boulevard it is.

You could hit surround a newborn individualized prizewinning as your goal, play a playing or doing something that scares you.

You hit to be adhesive in what you poverty and you staleness be selection to conceive long-term for genuine success.

Far likewise some grouping poverty to do things ease aren’t selection to withstand and verify the steps necessary in visit to intend discover of their underway lifestyle.

I foregather fresh wrote most this at size in People Before Profit.

Max International is a enthusiastic consort with an modify large assignment to improve cognisance to not exclusive athletes but non-atheletes most glutathione.

This is serious.

There are over 70 field diseases that crapper be fought more effectively if exclusive more grouping knew most glutathione.

What astounds me is this is an antioxidant our embody already produces but is pivotal to radiophone growth. This is a caretaker coercive factor of the embody scarce anyone knows about.

Athletes poverty to separate fast.

They locate in the fleshly work.

These are sworn professionals disregarding of noesis verify at what they do.

What they are not doing is upbringing the another areas in their preparation. Nutrition is foregather as, if not more essential then the upbringing itself.

Hard effect beatniks talent but hornlike effect had meliorate do more then foregather the onerous lifting of preparation.

You can’t wait to outrun, outsmart and discover move an grey reaching at every angles.

There staleness be a executed organisation for success.

I’ll also add that hornlike effect that has a daylong arrange hunting module nearly sure never modify against talent that isn’t zealous.

The Status Quo

I hit been at ratio with the position quo every my life.

It stems from grouping informing me over the eld the artefact I ought to springy and it continues to this day.

The position quo wants you to conceive that the precocious athlete, businessmen, utterer etc exclusive was dropped that artefact but you can’t manoeuvre heart!

We haw be healthy to manoeuvre an athletes VO2max of lactate boundary but no essay crapper manoeuvre the intend and pore of the individualist who exclusive won’t verify no for an answer.

No digit has curb over what you are confident of doing but you.

I’ve been told to depart when I wasn’t activity up on the anchorage and undergo how it feels.

I advert reminding myself that I was a modify 2.22.00 runner patch I ease had a PR of 2.43.36.

You hit to wager the exteroception farther before it becomes a actuality and you hit to conceive that it module become true.

I undergo what it feels aforementioned to rain my hunch discover to grouping who I undergo are struggling as athletes and in their individualized chronicle ease ease aren’t selection to locate in the work.

Success, disregarding what seek you hit in mind, demands consistent, long focus.

I was up until 1am in the farewell terminal period sterilisation over 120 busted instruction that were on RDA lettered I had to be up at 6am to go to work.

The long-term success of RDA demands I locate in the effect to attain it meet that and the fuck has to be there.

I couldn’t go to lowermost until it was complete. No digit has told me to create this site. It was over 2 eld past as it is today, a passion to effect lives.

There is no half-assed essay here. I’m not in this for the short-term, as an player or as a businessmen. Long-term sworn partners and friends are what I am fascinated in.

People that are fascinated in breaking the position quo artefact of creating riches and health.

The aforementioned dedication I advise to alter in my possess upbringing I module locate into sight others succeed.

That existence said, grouping module not ever study through. They hit to conceive in themselves and we every requirement a intellect sometimes. I did to acquire that athletics Trials standard.

It took someone added to wager an Atlantic of my chronicle (running) that I requirement to adjust, re-direct my intellection patterns and draw a some things in visit for large modify to become in my life.

It also took large effect and passion on my part. The desire to study staleness be there.

This goes farther beyond running.

Long-Term Work + Belief = Results

The lowermost distinction is this.

You hit to be selection to withstand and locate in the effect when others don’t poverty to verify action.

It doesn’t attain you some meliorate then them. It exclusive effectuation you’ve gotten to the bounds and you countenance over and wager your options.

You modify instruction or you ready effort the aforementioned results.

I handle an choice here in Max because I wager farther likewise some grouping sorry with the turn of liberated instance they hit and that hurts me because I wager it too.

I’ve presented 25 of my 37 eld on this connector to effect that I genuinely wasn’t aroused about.

It takes me absent from writing, creating, act others and instead 8 hours of my period is spent around grouping querulous most meetings they staleness attend, hours they hit to work…

…yet no digit is doing anything most it.

My care utilised to verify me a news when I was a kid.

She said, if you walked into a shack and looked at the cap and it was filled with multi-colored lights and digit reddened was destroyed out, which digit would you attending first?

I told her, ‘I would attending the digit that was assorted the others’. Go and do that.

If everyone around you is doing the aforementioned abstract expecting assorted results perhaps you requirement to modify environments.

Imagine creating a artefact to intercommunicate a motion into the leveling that has had you cragfast in that matrix?

Everyone has assorted goals in life. There are grouping in this concern who are gleaming employed in a factory. How crapper you blessed them? It is every they hit ever known.

I grew up in a rattling diminutive works municipality nearby metropolis titled Mingo Junction, Ohio. It is a diminutive municipality with an large effect ethic, ease Mingo continues to decline.

There is rattling lowercase resource to physique the municipality up.

Hard employed men and women advise to effect in the mills in the municipality trading their instance for meet sufficiency money to attain ends meet.

It is my hometown and I fuck temporary because the effect principle inspires me but at the aforementioned instance I wager grouping who undergo no another artefact to acquire a living.

There are others structure to do this but such aforementioned upbringing and advice, you either are selection to locate in the effect and center or advise to respond to someone added who handles your instance for you.

Results Come Depending On How You Adjust Course

I conceive this with every my heart.

Control and investment of your instance is the most powerful, wanted and valuable gifts we hit and we had every meliorate move stipendiary fireman tending then we currently are.

We hit to love and protect it foregather as we do in our training.

You don’t go discover and acquire a Beantown Marathon limiting instance by conversation about.

Cast divagation the desire for money. Seek noesis and curb of your possess time, wager for alternatives that the eld of the grouping around you are not hunting at.

Forget disagreeable to physique a playing on your own. People that conceive they attain everything on their possess without support are kidding themselves.

It takes a team, someone that has been where you are at, dreams as you imagine and longs to live, not exclusive to exist.

If you ownership effort the aforementioned result, are you feat to advise to do the aforementioned identify of training?

I conceive it is innocuous to feature you would begin to intend fed up and either depart or essay something new.

People don’t move making large modify in their chronicle until they eventually attain the selection to verify action. I effect around extremely unvoluntary and gleaming individuals, exclusive digit problem, they are every miserable, kvetch every period most ground they dislike their jobs.

Guess what.

I wager no digit attractive state to modify the surround they are in. They accept it, that this is what they are cragfast with and the advise to change their instance for money.

Bills requirement to be payed, mouths needs to be fed.

5 life of effect for 2 life of immunity is not a win-win status folks.

Why do we accept it?
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Exercise

Improve your wellbeing


When trying to improve the way you feel about getting older you must understand that feeling good about yourself is one of the best medicines. Your face is the first thing you look at everyday and so that is the place to start your anti aging exercise. To help tighten the skin around your eyes you need only spend ten minutes a day. But these will be ten valuable minutes as you eventually notice a change in the bagginess around your eyes. The skin on your eyes is the thinnest it is anywhere else on the body. It is also quite delicate. You really need to work hard to keep it from giving you the appearance of an old tired person. There are also creams that will help as part of your program.

workout wellbeing


Anti aging exercise is also good for the whole you. When thinking about the next steps remember that you must deal with more than one issue when choosing what kind of exercise to do. The three important aspects of your body that you want to work on include how to improve flexibility, your cardiovascular system and general strengthening. Before you start on this path it is important that you talk to your health care provider to ensure you are physically fit to begin any such program. If deemed not then start with simple stretches which over time will build you up and help change the mind of your physician.

If on the other hand your health care provider gives you the go ahead you must still start your program slowly and build it up. Any anti aging exercise that you do must first be preceded with stretches to get your body ready. This includes before you do aerobics or begin working out with weights. The simplest cardiovascular exercise program consists of stretches then leads into walks and eventually into more taxing exercises that will also help to build strength. Don’t expect results over night. Give your anti aging exercise program time and you will be happy with the results.
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Weird Dumbbell Inventions


Japanese are famous for some weird and unusual inventions. In the Sphere of fitness the japanese designers and creators managed to invent two wacky devices that should apparently help in building muscles. These inventions using dumbbell are quite funny and original.

Dumbbell Phone
The art of unusual Japanese inventions known as Chindogu brings us an attachment for the telephone! If you wish you were building biceps instead of sitting in your cubical, this dull fitness gadget might be the answer to all of your problems. Sure, you'll look like a fool and everyone in the office will make fun of you. But that's not as important as those giant 12-inch guns you can develop every time you pick up the phone. And also we'll even have one of personal fitness trainers call you every hour on the hour. That's eight workouts for every day you are in the office.

Dumbbell Drinker 

Designer Jin Le certainly has a humorous take on things, coming up with the Dumbbell Sports Drink. This plastic bottle might possibly go a long way in helping us keep the environment clean. Once we're done with the contents inside, there is no need to throw this away as you can always expand its use by virtue of filling it up with soil or water. The exceptional shape turns it into an impromptu dumbbell, letting you work out those biceps while you're at work.

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Spot Reduction


Fat loss

Spot reduction is the term that is used to explain the process of losing fat in a focused area on the body. The lower back and rear of the thighs are two of the most troubled areas that spot reduction is usually attempted for. It is important to know that a total spot reduction is nor possible. Fat is a source of energy that is stored according to genetics, hormones, sex, body fat levels and age. These factors establish where you will deposit fat stores and how easily. These factors also determine where you will burn off the fat and how much effort it will take not any mythical formula for spot reduction. This is why men and women have different fat deposit patterns. Typically men tend to store more fat around the waist and women on the lower thighs.

When body fat percentage levels are dropped it is as a result of your body as a whole needs energy. Exercising a certain body part does not burn fat in the area being exercised but rather uses the most proficient means your body can supply for energy. If you have properly manipulated your diet and exercises routine, fat can be used for energy instead of glucose.

Sadly the rule of thumb is the most troubled fatty areas are the last to go. So if you are troubled with a cellulite on the back of your thighs you will most likely have to radically reduce your body fat levels to visibly affect the problem area.
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Adjust Your Training Weights

Weight Training
We all know that heavier weight means bigger muscles. But many times it is not true. This only works as long as you are working the intended muscles. This most common delusion is caused by what training with the heaviest weights possible really means. It does not mean the heaviest weight you can move throughout the exercise sloppily at any cost. It means the heaviest weight you can move with the intended muscle group with slow deliberate exercise. Heavier weight increases the chances of damage as well.

So train with the heaviest weights you can but imagine your worst critic is present watching you. Make sure this critic won’t have not one irritating comment to you when you are at the end your set. Train so that you have no doubt in your mind there is not one surrender in your form as a result of using too heavy of weights.
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Loosing the Man Boobs


Losing away your man boobs doesn't come easy. It requires lots of hard work and an adequate special training regime. Forget about doing hundreds of press-ups, bench presses or crossovers. They're virtually useless when it comes to shifting the fat from your chest. And a few short cardio sessions each week isn't going to be enough, either. A full-body training program that includes both cardiovascular and resistance exercises will deliver better and quicker results.

To lose the man boobs, eating right and exercising regularly needs to become a life habit. f your schedule does not have any holes, make some. Get out of bed earlier. Turn off the TV. Stop wasting time on social networks. Train hard, be consistent and the results will come. To the loss, aim for 40-45 minutes of high-intensity cardio at least three times a week and merge this with two or three bouts of resistance exercise, such as weight training or a body-weight circuit.

Although exercises such as the bar-bell bench press, weighted press-up and dumb-bell single-arm bench press should form part of your training routine, it's essential not to get carried away with too many chest-specific exercises. Working the muscles in your back, too, is key; if you neglect them you'll create a muscular imbalance that will unavoidably lead to injury. Make sure you do just as many pulling movements. Follow these simple rules and stick to a good diet and you'll have pectorals to admire.

Man Boobs
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Legs Training Importance

Leg Muscles
Powerful legs are the foundation of an imposing physique. Strong, defined legs give your body symmetry and show off your overall strength. Many times, among athletes and bodybuilders there is a phenomenon of “leg avoidance” in weight training. It may be because leg exercises are not always considered easy or fun and many people desire to focus on their upper body to have big arms and chest.

But by neglecting the legs, you can actually slow your progress in other areas. Your body tends to want to increase proportionally. Train your legs hard and we know you’ll be surprised by the upper-body growth that is stimulated as a result. Another great thing about working legs is the fact that if you work them they will grow. That may sound obvious, but many people who make slower gains with their upper body find that getting their legs to develop is a quick process. Training legs with strength will also elevate your heart rate and allow you to burn fat more efficiently.
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The Essence of Cardio


Cardio is essentially any type of intense activity that increases the heart rate. Bodybuilding could be named as a form of cardio, but most lifters prefer to just think of it as “lifting” and not “cardio”. It’s easier to think of it in this sense than to try and distinguish between the two. A thing to remember is the word “intense”. Walking around the house is a light-form of cardio. Running around the house is a true form of cardio. It’s important to distinguish the difference so that you don’t think by walking outside to collect the mail you are performing intense cardio.

Cardio

Common examples could be running (indoors and outdoors), swimming, biking, as well as boxing. Boxing also helps to develop the shoulders and the lats and burn off calories. A common mistake bodybuilders make is performing cardio each and every day. Remember you should limit yourself to a maximum of 2 hours of intense cardio a week. Remember, when you are doing cardio you are converting muscle, as well as fat, into energy. Too much cardio and you will start to lose some of your gains.
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Stretching Guide


Stretches

It is important that after the workout to spend a few minutes stretching. Here is a guide of exercises you may use in your stretching routine:

Upper back For stretching the muscles between the shoulder blades, start by standing with your feet shoulder-width apart. Bend over at the waist approximately 90 degrees, knees slightly bent. Wrap your right hand around your left knee and grab it while the palm and fingers are behind the knee. Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up to the ceiling. You should feel a powerful stretch in the rhomboid muscles between your shoulder blades. Hold for 30 seconds, then reverse the move to stretch your left side.

Lower back Lie on your back, and draw your right knee to your chest. Hold for 30 seconds, then repeat with your left knee, then with both knees simultaneously.

Shoulders Stand with your back to an open door, about 18 inches in front of, and slightly to the left of, the door frame, with your feet shoulder-width apart. Reach with your right arm and grab the door frame at waist level. Lean forward until there is little tension on the arm, then rotate your torso away from that arm and hold that position for 10 to 20 seconds. Straighten up, walk your fingers 6 inches up the frame and do the stretch again. Repeat the exercises five times while increasing the height about 6 inches each time. Move to the right side of the door frame and go over with the left arm.

Chest Standing slightly in front of a door, hold your arms out to your sides at shoulder height. Bend your elbows and place your inner forearms against the door frame. Keeping your arms in this pose, take a small step forward so you feel the stretch in your chest muscles. Hold for 20 to 30 seconds, then step back into the beginning position, keeping your forearms pressed against the door frame. Press both your elbows against the door frame as if you're trying to put them together in front of you. You should feel a contraction in your chest muscles.

Biceps Stand with your back to an open door, arms at your sides, palms facing forward. Swing your right hand behind you, reaching through the door frame and placing your palm against the wall on the other side. To emphasize the stretch, turn your body slightly to the left. You should feel the stretch in your right arm and shoulder. Hold for 6 to 10 seconds and repeat this sequence 1 or 2 times, then repeat with your left arm.

Triceps Sitting in a chair with your back straight, bend your right elbow and try to touch your right palm to your right shoulder blade. Your elbow should be near your head and pointed straight up at the ceiling. With your arm in that pose, bring your left hand up over your head and wrap it around your right elbow. Now push your right elbow downward, providing resistance with your left hand. Hold for 6 to 10 seconds and perform this three times with your right arm, then three times with the left.

Forearms Get down on all fours. Turn your hands out to the sides 180 degrees, until your fingertips are pointing toward your knees. Hold for 10 to 20 seconds, leaning back in order to increase the stretch.

Abdominals Stay lying on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down. Now slowly lift your shoulders off the ground by pushing yourself up with your arms, arching your back and keeping your pelvis flat on the floor as you rise. If you can, rise up until your elbows are locked. Hold at the top as you slowly exhale, then go back down. Do 10 repetitions and if this is too difficult, try doing the stretching with your forearms flat on the floor.
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The Best Warm-Up


Here is an example of warm up, you can use before the workout session:
Before you start your workout, you need to do some preparation or you'll risk injury as well as be able to make fewer demands of your body – and so get less out. But stretch before you're warm and you can do even more damage. So you need to get blood pumping through the muscles you want to work.

Upper body - Three minutes on the rower or Nordic ski machine, working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Lower body - Three minutes on the running or step machine working at 50-60% of your maximum effort level. You should finish slightly out of breath, but nothing more than that. Then do the dynamic stretches.
Outside - If you're miles from any cardio equipment, go for a 2-minute jog and then do the dynamic stretches below.


Warm-up Exercises and Stretches description:
Walking lunge with twist. Stand with your hands clasped against your chest. Step forward with your right foot into a lunge and twist your head and shoulders to the right. Reverse the movement to push back to the starting position, then lunge with your left foot and twist to the left. Perform 10 lunges with each leg.

Overhead squat to calf raise. Stand with your feet shoulder-width apart and your arms straightened overhead. Lower your body until your thighs are parallel to the ground, then push back up and rise onto the balls of your feet at the top of the move. Do 10 repetitions.

Upper body trunk rotation. With your feet shoulder-distance apart, stand with your back straight and knees a little bent. Start swinging your arms across your body at waist height - you should feel this mostly in your lower back. Move your arms higher to around shoulder-level to feel a stretch through your middle back. Now raise your arms to above head-height to feel the stretch in your upper back. Repeat each 10 times, ‘squeezing' slightly further each time to really feel the stretch.
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Periodization of Workouts


Many athletes and bodybuilders do huge amounts of training programs with little regard to their effects or advantages. It does little good to do 20 sets of 20 reps in the squat if you can’t walk for a week or get injured. Smart athletes practice efficient programs that bring results. More does not mean necessarily better. Insufficient recovery interferes with the force generating ability of muscle and training adaptation.

Workout

Periodization of training uses different combinations of resistance, reps, rest intervals, and sets in the training program. It varies the training motivation, allows adequate recuperation between workouts, and methodically prepares athletes for intense training sessions.

Brazilian scientists found that a nonlinear periodization model which in essence is varied high-intensity and high-volume workouts in the same cycle, was superior to linear periodization containing high-volume and low-intensity, to low-volume and high-intensity over several weeks or constant load training. The ideal mixture of exercise and rest depends on the goal of the program and the flexibility of the athlete.Bodybuilders should use programs that make them work hard, provide sufficient rest, and then make them work hard all over again.
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Safeguard the Achilles

Achilles tendon
One of the most painful tendon injuries is Achilles. But there are also ways to avoid these injuries. Here are some of them:

  • You’ll feel a burning and piercing in the tendon above your heel and it can even make a crackling sound when you move it. Any higher up your calf and it’s more likely that you’ve strained or pulled a muscle. Rupturing your Achilles tendon is a exceptionally painful experience and you’ll know when you’ve done it.
  • Your Achilles tendon connects your calf muscles to your heel bone and is made of thousands of individual fibers of collagen. Restricted blood flow to this area slows repair and pain will worsen if you keep training.
  • Four important factors in healing the Achilles are: rest, ice, compression and elevation. If your tendon is harmed take a break from all weight bearing sport (except swimming) for at least 2 weeks. You can recover from mild injury in a couple of weeks but a severe one can take 5 months.
  • In order to prevent Achilles injury in the first place Increase your running, cycling or rowing distance by no more than 5% each week and if your feet turn inwards when you run, buy inner soles or orthotics to correct this. Also try running on grass and stretching your calves after workouts to keep them flexible, then add the strength moves to your routine.
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Pectorals Anatomy


Contrary to general opinion the pectorals (pecs) are not a large muscle group. They can be classified as a small muscle group, just like the biceps. However many has distorted our views when it comes to muscles. Several sources are claiming that pecs and biceps are the biggest and most important muscle groups in the entire body. However this is not at all true.

Pectorals

The standard flat bench is also highly overrated for actual pectorals growth. It’s more of an ego lift and should be left for the middle or end of the routine- there are far better movements that will provide a much better outcome. OF course the flat bench should not be neglected. However, a common misunderstanding in the bodybuilding community about the pectorals is that there are multiple pectorals- inner, outer, upper, and lower pecs. Anatomically this is not true: you should be thinking of your pec as one large muscle broken down into the above mentioned quadrants (inner, outer, upper, lower).
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Boost You Bone Strength Before Workout


Studies shows that an intake of calcium before exercise provides an instant bone boosting action. Core strength is great but imagine hanging it off a rock-solid frame and you'll be even more powerful and resistant.

Here is a recommendation that will safeguard vital calcium in your bones and make them less vulnerable to fracture. Researchers found that having a drink with 1g of calcium 20 minutes before cycling, running or training reduced the amount of the mineral that are lost while exercising. They tested two groups of endurance cyclists – one took a calcium drink and the other a placebo. Tests showed reduced calcium in both groups after three 35K time trials, but the calcium drinkers lost less. The experience proved that calcium salts make up about 70% of bone and provide its strength and stiffness. If levels drop, you run the risk of fragile bones and fractures.

Calcium Intake
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Benefits of Early Morning Training


Morning Training

Researches show that the best time to increase your cardio resistance is the morning. A study published in the journal Medicine & Science in Sports & Exercise found that the body temperature is lowest three hours after you wake up, a fact that improves endurance capacity. When nine cyclists were put on stationary bikes in a hot, humid room they were able to push themselves 5.3 minutes longer at 6.45am than at 6.45pm because that cooler body temperature delays overheating. If you have difficulty to wake up early you can schedule a different cardio activity every morning. Another research found that changing your cardio routine was the best way to increase your motivation because variety gives you a shot of dopamine and elevate your mood.
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Warming Up Tips


Warm Up

If before workout you fail to warm up, you are risking injury. You need to get the blood flow started and to loosen your muscles. There are a few recommended practice lifts with almost no weight. Here are some tips to warm up the muscles:

  • Pecs/Triceps- Do a few benches with just the bar, and also a few cable pressdowns with about10pds.
  • Biceps- Do a few curls with just the bar, then add 30pds and warm up with that.
  • Legs- Do some light squats with just the bar and some light squats.
  • Upper back- Do some light lat pulldowns to stretch your lats. 

Many bodybuilders and athletes, when warming up, increase gradually the weight up. For example, for the bench press they warm up with just the bar, then 145, then 180, then 200, and then begin their real sets. While there is nothing really wrong with this many elite bodybuilders avoid these types of warm-ups because you’re expending energy that could be used for lifting. It is better to keep the warm-ups sweet and simple. Stretch the muscles and get the blood flowing using a light weight, then begin with your real workout. In this case, for the bench press it would be advisable to warm up with just the bar, then 145pds, and then start the workout.
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David Beckham's Fitness Workout

An interesting and original workout approach of the famous soccer player David Beckham:

David BeckhamWeek one
5-minute run intervals
Intensity 85% maximum heart rate
Rest 4 minutes
Sets 3
Week two
2-minute run intervals
Intensity 90% maximum heart rate
Rest 2 minutes
Sets 7
Week three
1-minute run intervals
Intensity 95% maximum heart rate
Rest 1 minute
Sets 15
Week four
Sprint 60m, turn around & sprint back
Intensity 20 seconds out, 20 seconds back
Rest 1 minute
Sets 8-10
Week five
60m sprints
Intensity 100% maximum heart rate
Rest 10 seconds
Sets 8-10
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Calves Training


Calves are unlike most other body parts- this part seem to thrive on high volume workouts. This is why it is recommended to keep the reps at a high level. It is because they’re used every day when we walk, so you really have to work with them in order for them to grow.

A lot of people feel that by angling their feet differently they can act on the different muscles in the calves. It can be effective, but is certainly not the best way. The best method is to change your stance- rotate between using a wide and a narrow stance. A narrow stance stresses the outer head of the calf; a wider stance places more force on the inner calf.

Main Exercises:
  • Standing calf-raises: Great way to work the calves. Change the rep routine around constantly.
  • Donkey raises: An old and efficient exercise.
  • Calf-machine: An alternative to donkey raises
Calves Exercise
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Neck Training


Neck Muscles

Bodybuilders and athletes know that neck is a very dangerous muscle to train. This is mainly because it can be seriously and quite easily injured. This is why it’s usually safer to let it grow at its own pace. However, there are some who persist on training it, so for them there is a safe way to train it. It is called - neck curls. You lay down on a flat bench, with your head hanging slightly off the bench. Take a weight plate and place it on your forehead. Now, making certain your neck is relaxed and entirely extended downwards, slowly curl your neck upwards, almost like you’re trying to touch your chin to your upper pectorals. Then slowly lower it down. Make certain you aren’t lifting off the bench.

The key to this exercise is to use a moderate weight. Don’t start by throwing on 25pds. Start off just doing them without any weight, then slowly adding. Once you are using a 45pd plate, you are pretty much stuck at that weight. You may want to try putting a dumbbell against your head and doing the movement, but it is not recommended due to too much stress. And remember, neck injuries are quite serious and will hamper your training.
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