Health and Medicine

Archive for the ‘Muscle Building’ Category

Top Trainers share their secrets to getting slim, toned and strong in record time. It guarantees that you will see results in no time.

1. Tone up on the Treadmill.

Save time at the gym or even at home, with this 10 minute cardio/sculpt session. Hop on a treadmill holding a three to five pound treadmill in each hand, and set the speed to a brisk walk. It’s a great upper body workout and gets your rear going. do this two or 3 times a week. As you improve work up to four-minute sets.

2. Power up your runs.

Add wall sits to the end of every run that will buid up and strengthen your quads, hams and glutes. It will also improve your speed and endurance. Lean against a wall untill your knees are bent at 45 degrees. Hold for 30 to 60 seconds: Work up to doing 10 sets. Challenge yourself by adding heel raises. Life your left heel and then the right, then lift both at once.

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3. Chart your progress.

Continue to motivate yourself by using something to measure your progress by. Write down: Flexibility, cardio and weights. Set goals for each of these and them grade yourself.Do this atleast 5-6 times a year to see where you are in your goals. You will see improvement!

4. All-in-one Toner.

Try a side-step squat with a ball that works your arms, abs,torso,legs,inner thighs and butt. Stand with your feet shoulder width apart holding a 3-4 pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the balls towards your left knee, step out with your left leg straight. Return to the starting position. Do 10-15 reps and repeat on the other leg.

Getting injured is one of the worst things that can happen when you are serious about achieving your fitness goals. It disrupts your whole program while you have to wait for your body to heal. One top of that once you have healed you are not the same as before the injury. Now your playing catchup just to get back to where you already have been.

While some injuries are more serious than other and take longer to heal. Any injury will throw you off your game. Fortunately for us there are sure fire ways to prevent injury. All you have to do is follow the advice below and be on your way to life long health and fitness injury free.

1).If you are not sure how to do the exercise. DON’T do it. Make sure that you understand how to properly execute the movements involved in any exercise that you attempt to perform.
2).If you are starting a new program use lighter weights than normal. Don’t try and set new records right away your body has to adjust to the new program.
3).If it hurts or doesn’t feel right. Don’t do it. Stop immediately. There are plenty of alternative exercises that can be performed to target any specific area.
4).If you need extra recovery in between workouts take it. In the beginning you can expect more soreness and will need longer recovery periods. Remember all the benefits of exercising are gained while you recover.
5).Always use a spotter if you are training with heavy weights. If you work out home by yourself never train to failure with potentially dangerous exercises.
6).Don’t let your ego get the best of you especially at the gym. Personal fitness is not a competition. Don’t push yourself to the point of injury to impress anyone. They don’t care and it will only make you look like a fool.
7).Interval training should not be done more than 4 days a week. Your body need a break. Professional athletes know this. Follow their lead.
8).NEVER NEVER NEVER skip a warm-up. This is probably now most injuries occur. It is so important to loosen up your muscles and tendons before you start hitting the weights hard.
9).Check with your doctor if you even have the remote possibility of something that may prevent you from properly training.
10).If you are going to run. Make sure that you buy a good pair of running shoes and run on a natural surface such as a grass or a trail. Avoid concrete it will damage your knees.  Read more...

It was 13 to 15 years ago, when I recieved a phone call from my ex girlfriends son. He asked me if I was interested in buying a used bench press. I said I would take it , since this was the period after I quit The Chicago Health Club (Bally’s) and wasn’t able to perform my non-stop routines anymore due to the crowds. (I was mainly using the Nautilus equipment.)

It was manufactured by a famous brand and man at the time and I never gave it a second thought I was closing in on a smashed head or throat, or much worst.

This was the type of bench that allowed you to also do weighted leg curls. Keep in mind, I also moved very quickly even when using weights. I was using the bench for maybe two or three weeks and just finished doing my leg curls when all hell broke lose, literally.

Suddenly, as I was just moving under the 175 lb. bar bell, I heard a snap and felt myself and the entire bench, weights and all come tumbeling down.

After my heart quit pounding, and I checked my shorts, I realized what had just happened. That punk must of tried to kill me. ( Just Kidding, I think )

I examined the bench and discovered the welds had broken seconds before my bench press routine.

In hindsite maybe I should have contacted the manufacturer just in case this was a manufacturing defect but I was so grateful to be in one piece, I let it go.

I swore off weights ever since but I needed an effective way to continue my workout and that is how I came up with the idea of emmulating the resistance equipment I used at Bally’s and would rather be using anyway.  Read more...

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called ‘fitness experts’ – you should be skeptical of all abdominal training equimpment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these ‘ab workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

 Read more...

Its official that “The Bench Press” is the most popular exercis of all time. It’s also a head turner, who doesn’t notice the guy benching 2 or 3 plates on each side. To lift those kind of weights, it all depends on the genetic structure you were given, your training experience and your strength levels. Yet here are some secrets to a big bench that wil help you lift so heavy your friends will wish they could be you.

· Push the bar in a straight line so it shortens the distance the weight has to travel resulting in less work and more weight.

· Lower the bar to your lower chest or lower ribs to put more tension on the chest.

· Push your feet into the floor, and make sure your knees are are bent at about 90 degrees. This allows you to lift your lower body slightly and shift the load from the weighted barbell onto your upper back and traps.

· Inhale when lowering and exhale when pushing

· Make sure to train your shoulders, back and triceps as they are the secondary muscles being used in the bench press movement

· Make sure your are taking in quality protein and carbohydrates and healthy fats to ensure your chest muscles are getting stronger and bigger

- It is very important that you are in a caloric surplus if you really want to increase your bench and get stronger so the extra calories can help build the muscle faster

- Training the chest from many angles will also help with a higher bench press so try to include incline and decline presses into your chest routine