FOCUS ON RESULTS !!
lifestyle, health, muscles, fitness, exercise
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The first thing you need to ask yourself is " what are my goals "? Lose weight, tone muscles, gain muscle mass, gain strength, more energy, more stamina, etc. Lack of results could be caused by any number of factors : your diet, your exercise program or unrealistic goals. The key is to figure out if you lack of results because you need to change what you are doing or change how you are thinking.
How can you change your diet to the better? Are the exercises appropriate for your training goals? Is your intensity at the max? How many reps, sets and how much weight are you using? Are you balancing cardio, nutrition, recovery and sufficent time? How can I change my routine? Have I reached a training plateau?
Remember, it took time for you to put on the weight, and it will take time to lose it. It takes time for even the most genetic blessed person to build muscles, gain strength, etc. Its a lifestyle, habit and work. Just stick to it and results will be there !!
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on 9/10/2008
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5.5
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WHATS YOUR BEST REP SCHEME ??
muscles, strength, exercise, weights, repetitions
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I have always gotten good training results working with eight to twelve reps on most exercises. Most people experience the same satisfactory results with eight to twelve reps. However, at the same time, I have known people who respond best to four to six reps; and a few others who required fifteen to twenty reps.
Try eight to twelve reps on all your exercises for at least four weeks. If you are progressing in your strength then don't change a thing. On the other hand, if you are not, then you may require either higher or lower reps than eight to twelve. Adjust the weight accordingly.
Determining your best repetition scheme will " benefit" you and your lifestyle !!
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on 9/3/2008
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6.6
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BEST BACK EXERCISE .... !!!!
muscles, fitness, health, weights, exercise
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The most advanced variation of chin-ups is the WIDE GRIP CHINS !! Many have called this the single best LAT EXERCISE ever invented. During the chin up, the lats, teres major, rear delt and traps contract to bring the arms down (or body up). The biceps contract to bend the elbow. The Lats are the largest muscles of the upper body and the most powerful movers of the shoulder joint.
Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your Lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Once your Lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help.
Wide grip chin pullups will not only build impressive width and thickness to your back but will also pack solid inches on your arms by promoting growth on your biceps. Substituting Lat pulldowns instead of Wide Grip Chin Pullups will not get the same results. These two types of exercise require completely different recruitment patterns although the exercises may look similar visually. The fact that is clear, a GREAT BACK IS BUILT MUCH FASTER THROUGH WIDE GRIP CHINS THAN THROUGH PULLDOWNS !!
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on 7/28/2008
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12.7
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Do Not Starve Yourself to Lose Fat !!
diet, fat loss, fitness, health, exercise
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Going without food for several days, or being on a diet with too few calories (below 1300 for men and 1000 for women), causes a starvation response within your body. When you decrease your dietary calories below the minimum level, your body's metabolic rate slows down, and the foods you do consume are utilized even more slowly. Any major stressor ( such as lack of food, dehydration, or extreme heat or cold ) causes your body to think something is wrong. As a result, it can actually start "preserving" body fat at the expense of your muscles.
So, the productive way to lose fat is to NOT STARVE yourself !! Efficient fat lose requires a gradual lowering of your dietary calories in tandem with good exercise !! Burn more calories than you eat - simple right !!
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on 7/24/2008
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6.1
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WHAT MOTIVATES YOU !! ??
self image, fitness, health, exercise, ideas
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Fitness has many health benefits - what helps you keep going ?
Some examples are:
1) Exercise lowers your cholesterol and blood pressure
2) Exercise helps you manage your weight
3) Exercise contributes to better sleep
4) Exercise improves your confidence and self-esteem
5) Exercise can actually be fun
6) Exercise increases muscle mass and strength
7) Exercise helps fight aging
8) Exercise builds stronger bones
9) Exercise helps relieve stress
10) Exercise can put the spark back into your sex life
If I've left out your favorite - please feel free to add it. THANKS !!
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on 7/17/2008
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17.4
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DON'T WAIT !!
muscle, fitness, weights, strength, exercise
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No more than sixty seconds rest should be taken between most exercises. Even better results will take place if the rest periods are reduced to thirty seconds or less. On some exercise cycles like super sets and pre-exhaustion sets, it is necessary that you move from one exercise to the next in less than three seconds.
Two favorable things occur when you move quickly between exercises. First, your heart rate stays at a higher level. Such sustained heart rates lead to improvements in your cardio system, which is a big PLUS. Second, moving quickly between exercises means you'll have to reduce slightly the amount of weight you handle on each exercise. Even though you reduce the weight, it will feel the same to your involved muscles, and it will have the same effect as resting and using heavier weights.
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on 7/14/2008
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12.5
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Research Credits Healing Power of Exercise in War Against Cancer !!
health, fitness, cancer, exercise, self image
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The standard weapons in the fight against cancer - surgery, chemo and radiation - may soon be joined by something far simpler: exercise.
New research shows that regular physical activity helps reduce the risk of recurrence of breast cancer and slows the advance of prostate cancer.
Experts say exercise will become a "targeted therapy, similar to chemo or hormonal therapy. Any regular physical activity - the equivalent of a 30 minute walk, five times a week will do. Personal trainers may join oncologists, surgeons and radiologists as members of the cancer treatment team.
Exercise offers many advantages in fighting fatigue caused by cancer treatment, calms anxiety and helps survivors feel better about themselves and their bodies. Some personal trainers now specialize in working with cancer patients and more will soon be certified through a program of the American College of Sports Medicine.
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on 7/10/2008
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4.7
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