Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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The New White Flood

White Flood is a product of Controlled Labs. It has always been a popular supplement because of its lack of creatine which leaves more chance for energy. Its new formula has been very popular in terms of energy and taste. Although the use of a beet root extract has been done before, the current amount is a great discovery because it is amazing and very effective.

Instead of using arginine to create pumps, citurlline has been used as a substitute. But, most people are satisfied with the results since they know that using the supplement will give them the energy and focus that they need.

The best ingredients of white flood are the beet root, vinpocetine and caffeine. Aside from this, a new ingredient that is not contained in other supplements is sugar cane. This is extracted from octacosanol, a substance that is scientifically proven to strengthen endurance. Many have not heard of this ingredient but it surely works in increasing the V02 max needed for lifting and endurance sports.

The reviews for this supplement are a bit mixed. Most people love the taste of White Flood lemonade but there are also those who surprisingly do not like it at all. To address this problem, Controlled labs created supplements that majority of people like even if it meant creating risky flavors such as watermelon.
The minimal creatine content of white flood is good since many people do not want to obtain their creatine apart from their pre or post workout. Moreover, the amount of creatine in most workout supplements is not clearly specified.

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Some information about fitness says that dead lifts and squats increase the levels of testosterone in the body thereby helping in muscle building. But, is this really true? Here is a quick answer to this common fitness question:

Collage of varius Gray's muscle pictures by Mi...

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It is indeed true that performing squats and dead lifts increase the testosterone levels in the body. Aside from this, it also raises the amount of growth hormone. However, the increase is not just evident when doing dead lifts and squats. It is also an effect of other forms of resistance exercises like isolation exercises and bench press. The only difference that squats and dead lifts can bring compared to small resistance exercises is that they increase more of the body’s testosterone levels. This is mainly due to the fact that these exercises work on the bigger muscles compared to small resistance training routines such as curls.

Together with the increase in testosterone levels as a proven effect of dead lifts and squats is a finding that the heightened amount of the hormone is only temporary. This means that after a few hours, a day or two, the levels of growth hormone as well as that of testosterone start to drop below the normal amount. With this reduction is the increase in cortisol levels. These changes in the different hormones levels indicate that the body is in a recovery mode. At this point, it is important to take caution against overtraining. Once the body is fully recovered, the levels of testosterone will return to its normal or higher amount.

In summary, squats and dead lifts do increase the levels of testosterone in the body which results to muscle development. But, the effect is only short-term. In order to maintain the high amounts of testosterone, it is important to train the muscles constantly while making sure that they are not over worked. When the muscles are not given time to rest in between muscle training, there is a higher chance for a decrease in testosterone instead of an increase.

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Best Stimulant-Containing Pre Workout Supplements

Should a pre workout supplement have 1, 3 dimethylamylamine?

1, 3 dimethylamylamine is also called DMAA, Methylhexaneamine, Geranamine or Geranium Stem. It is a natural stimulant that comes from the oil inside the stem of geranium flower. Its effect is described as a combination of a weaker form of caffeine and an extra mild type of amphetamine. Dimethylamylamine has both advantages and disadvantages.

The FDA has classified it as a dietary supplement.

Caffeine structure

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Dimethylamylamine is beneficial in the sense that it can provide you with the complete focus that you need in different activities such as working out, studying and other tasks. Generally, supplements containing this natural stimulant are more effective than those that do not. However, this is not for everyone.

If you are a beginner, you are not recommended to have it. But, if you are used to taking stimulants and you know your caffeine tolerance and want to heighten the effects of caffeine, then you may love this. Those who enjoy DMAA love it because it is less strong than caffeine. In effect it can enhance your mood without causing jittery sensations.

Also, its effects last longer than caffeine that is why it does not lead to crash even when the caffeine does not work anymore. Moreover, it is a bronchiodilator that can help asthma patients by strengthening their lungs. This property is very helpful for athletes in performing physical activities that require plenty of endurance and lung efficiency such as swimming and running. The last known benefit of 1, 3 DMAA is that it curbs the appetite. Because of this, it is worth taking before a workout as it helps in the weight loss process. It is also able to promote a reduction in weight by allowing you to burn more fat as you work harder without making you think of snacking right after. Its weight loss property makes it an effective ingredient in fat burners and in pre workout supplements.

While 1, 3 DMAA comes with plenty of benefits it also has several side effects. One is that it is not allowed by WADA and NCAA that is why it cannot be taken when drug testing is required. If you plan on competing, then you need to stay far away from this product.

Secondly, it is a vasoconstrictor that tightens the veins and reduces blood flow at a certain level. This effect is contrary to what nitric oxide provides. Thirdly, some men reportedly have erection difficulties when taking this stimulant. Fourth, there have been several reports that those who took the drug experience crashes and stomach upset. Finally, 1, 3 DMAA can be tiring especially when it is taken on and off for at least one year.

There are rumors saying that 1, 3 will be banned by the FDA because it affects drug tests that look for meth content. However, this has not been proven. In fact, it is scientifically and chemically impossible for the substance to change into an amphetamine metabolite that drug testing aims to find. Just to be sure, if you decide to take this supplement, make sure to ask your manager and drug testing sponsor first.

After knowing the benefits and drawbacks of 1, 3, a final question is that is it a good choice? The answer to this is that it is up to you. If you love stimulants and you are new to using pre-workout supplements, it is recommended that you start with the ones that do not contain 1, 3 DMAA.

However, if you have been engaging in strenuous physical activities because you are an athlete or have been using strong products such as NaNO Vapor and NO Xplode but you want to intensify your intake, then you can try to at least have one tub of the pre workout supplement containing 1,3. In case you eventually feel that you want to stop, you can always go back to supplements without 1, 3. But, in most cases, if you have started with the 1, 3 supplement, you will already like the feeling and would want to continue it. This may be the reason why products of the same kind are given a rating of at least 9.

 

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Cardio Exercises for Beginners

Three Easy Cardio Exercises for Beginners

People who want to live a healthier and fitter life need to start somewhere. And as a beginner, there is no better way to do this than doing some cardiovascular workouts. Walking, cycling and jumping jacks are three of the best cardiovascular exercises for beginners.

Walking for Weight Loss

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Walking

Almost everyone knows how to walk. It does not take too much effort because it is a movement that is done daily. If you are a beginner, walking is the best way to start. This exercise can help you begin slowly and without so much pressure and stress. Consider this as your “warm-up” cardio routine for more intense exercises later on. Start with 15 minutes daily. Eventually, you can increase this to 20 or 30. Aside from improving your time, also change your pace. At the start, it is ok to strut slowly. But, if you want your exercise to have a better fat burning effect, adjust your pace accordingly by doing brisk walking.

Jumping Jacks

Just like walking and cycling, jumping jack is a form of movement that is almost natural to all. You simply have to stand, jump while raising your hands over your head and clap them together. When your feet come down the floor, put your hands back on your sides. It is a very simple exercise that can be done even by children. If you are doing it for a workout start at your comfort level and eventually adjust your repetitions.

Cycling

If you know how to ride a bike, then you can cycle. In case you don’t, you can always use a stationary bike and still cycle effortlessly. Start cycling for 10 minutes then increase this to 20 later on. Listen to your body and adjust your pace accordingly. Do not push yourself too hard at the start because it might get you injured. The point of cycling is simply to get you moving while enjoying the ride.

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Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

suspension exercise

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The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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Overview of Exercises for Building the Trapezius Muscles

The trapezius muscle is a big muscle group located in the middle area of the upper back. It serves as arm support and a scapula rotator and mover. The most obvious part of the trapezius is the region that serves as arm support. This is the area that extends from the neck and makes a hump on the top part of the shoulders.

User:Extremepullup performing a standard dead-...

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It is called trapezius because it resembles the shape of a trapezoid. Strengthening the trapezius muscles help improve posture, enhances lifting ability and stabilizes the shoulder and arm. Because of its important role, many people work out to have larger traps. Here are some of the perfect exercises for large and strong trapezius muscles.

There are three forms of trapezius exercises. These are the superior work out, the inferior exercises and the power lift. Each of these workouts has specific sub categories of recommended exercises. Shrugs and upright rows are the best superior trapezius workouts.

The shrugs are the primary workout for the traps as they put a huge amount of strain to the muscles and are very effective in making them stronger. Similarly, upright rows are also as good as shrugs for the trapezius muscles but the stress they put on them are not as direct.

Pull ups and cable rows are great intermediate and inferior exercises for the trapezius muscles. The cable row directly works on the lats but if done correctly, they can also exercise the traps. Although underappreciated, the pull ups are very helpful in working out the traps because of the tremendous stress it exerts on the muscles. It also works out the shoulders and lats at the same time.

Finally, power lifts for the traps are majorly composed of cleans and power straight. A full power clean from the ground is very effective for the traps. As for the power straight, it works similarly as the pull ups but is more difficult and rewarding.

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How to Build Inner Chest Muscles

 

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In body building, there are many groups of muscles to work on. Some of these are the chest, arms, waist, abdominals and legs. But, every specific area can be further sub-divided into smaller parts and you also have to work on them. The chest for example consists of the inner and outer muscles. This article in particular will talk about how to perform the three exercises that work on the inner chest muscles which are the dumbbell flies, parallel bar dips and cable crossovers exercises.

Dumbbell Flies

When you perform the dumbbell flies, you need to lay flat on a bench and make sure that your feet are firmly placed on the floor. Then, you hold the dumbbells above you, extending your arms fully and ensuring that the palms of your hand are facing each other. Start your exercises by lowering the dumbbells on your sides while pushing out your chest. Bend your arms slightly on the elbow area as you do this. Bring your arms back to its starting position while squeezing in your chest. Perform 2-3 repetitions of 8-10 sets.

Parallel Bar Dips

You will need two parallel bars when performing this exercise. Position yourself in between the bars and hold them. Try to raise your body at arms’ length then lower your body back as far as you can with the use of your arms. Make sure to feel your chest muscles stretch as you do this. After you lower your body, press back your arms and feel your chest and triceps contract. If you want more pressure on your chest, lean your body slightly forward. Do 2 to 3 repetitions of 8 to 10 sets each.

Cable Crossovers Exercise

Stand straight and hold the handles of the overhead pulleys on the two sides. Slightly bend forward and extend your arms while feeling the stretch in the muscles of your chest. With your elbows a little bent, flex your arms and feel a contraction in your chest. For a full pectoral contraction, you can also do a centre crossover. Perform two to three repetitions of 8 to 10 sets each.

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Lukáš Osladil

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Everyone has to start out somewhere right? When I was learning how to lift weights as a beginner, I had to look to a lot of different people for ideas.

I went to Gyms, and I read books. I also had a personal trainer to help. One thing you do learn is that people do have different philosophies and you may find different view points.

Even so, there are a few things that I have found that were mostly consistent with training in order to build muscle and get a fit body.

Here are a few of those “golden nuggets” that I came across.

 

3 Basic Bodybuilding Rules for Starters

There are many recommended ways that beginners in muscle building can grow their muscles quickly. But, all the methods being taught today can actually be deduced to simpler terms because most of them talk about the same thing. Their only difference is that they are presented in various ways. Here are three simple rules that beginning muscle builders can safely follow and be assured of the most effective results.

Rule # 1: Practice Progression in Your Workout

Starters in body building are very eager and motivated to workout. Most of them really want to grow their muscles fast. Because of this, there is a tendency for them to overdo their body building routines. But, this is not the right way to do it. Bodybuilders must be very careful in their exercises because sudden muscular activity can cause stress and may lead to injuries. The perfect bodybuilding workout for beginners should start with manageable weights, repetitions and sets. As the muscles become used to weight lifting, additional weights can be used and more repetitions and sets can be performed.

Rule # 2: Always Combine Exercise with Diet

The common mistake most beginners in bodybuilders make is that they are so much into lifting weights that they oftentimes overlook the importance of obtaining the right nutrition. The problem with this approach is that the body does not get the right amount of fuel to keep going. You may think that because you can still carry weights then you still have enough energy stores in your body. Always remember that the amount of energy you have does not determine the type of nutrition you are getting. In weight lifting, your body needs a combination of nutrients to boost the energy and feed the muscles. Without having proper nutrition, you might end up shrinking your muscles instead of growing them.

Rule # 3: Give Your Body Sufficient Time to Rest

It is a common misconception that muscles are built only when they are worked out daily. The truth is rest is very crucial in muscle development. In fact, beginners in body building are only advised to exercise for a maximum of three times every week. They must always have a day off in their workout to ensure the recovery of their muscular tissues and eventually the growth of their muscles.

Muscle development for beginners is quite common these days. It involves so many other things aside from just sculpting your muscles. It is about preparing and warming up your body before working out. It is also about getting enough rest from your workout.

Moreover, it is about taking the supplements that your body needs. Whatever it is you do, if you are interested in muscle building, the balanced combination of diet and exercise is still the best and most simple rule for you to achieve the athletic body that you want.

Here are even more tips that you can follow as a guide for your exercises for muscle building:

Body Building Preparations

The proper workout for muscle building among beginners involves doing the right exercises. This means that you take a step by step process to a muscle building fitness regimen that will make your body gradually adjust to it. Once you are fully adjusted, you can increase the intensity of your workout. If you begin with difficult workout routines, there is a great chance for you to get injured. As a beginner, it is best for you to be careful in choosing the types of exercises that you allow yourself to do.

Types of Exercises
As a starter in muscle building, there are basic exercises that you can perform. If you are able to do these regularly and execute them properly, you will surely grow your muscles easily. Squat and dead lifts are the first two exercises that you can do. Benchpress is the best resistance training workout for your chest as well as for your triceps and front deltoids. One of the best beginner exercises that can tone your arms, shoulders and triceps quickly and effectively is the military press.

Deciding on a Trainer
There are many online guides available that you can use as you start your body building regimen. You can save money by doing this. However, you can also opt to enroll in a gym and get a good fitness trainer that will guide you in your workout. Body building may seem to be an easy task but it can sometimes require assistance. Decide what is best for you and choose accordingly.

Yup, so in a nut shell, take is slow and gradually increase your workouts…. make sure you have a good diet that will complement your weight training workout routine, and get lots of good rest.

It doesn’t matter how much or how hard you work out if you skip these critical steps. You will put all your hard work to waste in vain.

If you have any ideas and constructive thoughts to add for lifting weights and body building for beginners, make sure you leave a comment and we’ll be sure to post it!

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Supersets Weight Training Workout Plan

One of the ways to help boost your gains when you are trying to build muscle and get ripped is supersets. Supersets can really help you get a good pump and wear down your muscles. When you are doing supersets, essentially, you are trying to quickly get to muscle fatigue. Now, there are many different thought processes about how to go best to doing super sets.

When I was paying for personal training, my coach used to have me do them often. The thing is, you get totally wiped, but you can find some good gains doing them.

When you are doing a superset workout, here are a few different things to consider.

How do I do Supersets?

Supersets: Definition and Benefits

When starting a program that will develop your strength, the first thing that you have to decide on is the way you will design your workout. There are many ways to do this. You can simply do the usual method wherein you perform a certain number of sets and repetitions for an exercise and you rest in between. But, you can also do supersets. This is another way of working out that you can benefit from.

What is supersetting?

This is an advanced method of strength training wherein you perform two consecutive exercises with no rest in between. The exercises you will do may target the same or different muscle groups. Performing totally different exercises such as strength training followed by cardiovascular exercises is also a way to do supersets.

What are the benefits of supersets?

1. Supersetting is a time saver. When you move from one exercise to another without resting in between, your workout will be shorter and faster to finish.
2. It increases intensity. Doing supersets for the same muscle group but using different exercises greatly helps in adding more power to your workout.
3. It overloads your muscles. Performing the same exercise consecutively for the same group of muscles helps in overloading it without the need to lift massive weights. This is extremely beneficial if you do not have a spotter to assist you in lifting heavy weights.
4. It makes your exercise more interesting. Supersetting breaks your usual weight lifting routine by making it more challenging.
5. It is easier to set-up as a workout. You simply have to choose two exercises for the same group of muscles and do them consecutively.
6. It brings more variety to your workout. With supersets, you do not need to work on one muscle group. You can always do it for opposing muscles or for totally different body parts.

Different Ways to do Supersets
Supersetting is a term referring to a workout method that involves the performance of consecutive exercises without doing any rest in between. This form of workout can be used to train the same or different groups of muscles depending on the goal of the individual doing the routines. Here are some of the most common types of supersets that can be included in one’s workout.

Pre-Exhaustion – This consists of two exercises for one type of muscle group. The first one is an isolation exercise which works on one group of muscles. The second is a compound exercise that works on multiple muscle groups.

Post-Exhaustion- This superset routine is the opposite of pre-exhaustion. The exercise is started with a compound routine and it is followed by isolation exercises.

Compound Superset- This is a challenging training method since two types of compound exercises are combined. By doing so, more energy and strength is needed. Compound exercises are the ones that work two or more muscle groups at the same time.

Isolation Superset- This type of workout combines two isolation routines.

Opposing Muscle Groups- Doing two types of exercises that work on opposite muscle groups allows one group of muscles to rest while the opposite group works.

Staggered Supersets- In this form of superset, exercises are performed for different muscles in between sets.

Tri-Sets- This type of exercise is still considered a superset but the difference is that three exercises are done instead of only two.

Cardiovascular and Strength Training- This is a superset option that pairs a cardio routine with a strength training routine. Combining these two together help make the workout more intense and overload the muscles so that they can easily adapt and become stronger. To get the best results, it is recommended that the same muscle group is worked out for the two different exercises.

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