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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, November 30, 2015

Best Deltoid Exercises

As with most body parts, there are a plethora of movements you can utilize to target the desired muscle or group of muscles. Although small the deltoid muscles can be worked from many angles with various movements to achieve varied results. Here are a number of effective exercises for this of muscle group.

The Shoulder Press or Military Press is a staple delt exercise and can be executed from a seated or standing position.
  1. Sit or stand with back erect.
  2. Holding a bar shoulder width at neck level in front of you, press the bar straight overhead keeping back straight.
  3. Slowly lower bar to starting position.
  4. Repeat for desired number of repetitions.
This exercise can also be done using dumb-bells.

Bent-over Reverse Flys

  1. Stand with feet wider than shoulders.
  2. With a set of dumb-bells in hand, bend at the waist keeping back straight and shoulders slightly higher than hips.
  3. Allow arms to hang straight down with palms facing each other.
  4. With arm slightly bent at elbow begin to separate hands until arm are at your sides with palms facing floor.
  5. Squeeze shoulder blades together before slowly lowering hands with weights to starting position.
  6. Repeat for desired number of repetitions.

Big “O’s”

  1. With feet wider than shoulders, knees slightly bent and back straight, take a weight plate holding it with both hands (hold it with one hand at the 9 o’clock position and the other hand at the 3 o’clock position like a steering wheel).
  2. Moving the weight to eye level at the highest point and waist level at the lowest point, begin to make a big circle with the weight.
  3. As you lower weight to right side turn hip slightly to right . As weight passes waist begin lifting weight on left side as you turn hips slightly to the left .
  4. One complete revolution of the weight should resemble a big “O”.
  5. Continue making big “O’s” for desired numbers of repetitions.
  6. Repeat the movement in the opposite direction for desired numbers of repetitions.
  7. Make sure you use an appropriate weight (not too heavy).

Front/Lateral Raises

  1. Standing, holding a dumbbell in each hand and elbows slightly bent.
  2. Raise both arms to the front simultaneously until parallel with floor, palms should be facing the floor.
  3. Lower to starting position and raise both arms to the side simultaneously until parallel with floor, palms should be facing the floor.
  4. Lower to starting position and repeat sequence for desired numbers of repetitions.
To prevent injury when training the shoulders, it is important to use proper form and technique. The shoulder joint, similar to the hip joint in that they are both ball and socket joints, has the ability to move in all planes. It’s that same mobility that makes this joint less stable than other joints. However with good form and technique, you can develop strong and stable deltoid muscles.

"It is the mark of an educated mind to be able to entertain a thought without accepting it." –Aristotle-

Friday, November 27, 2015

Achieve Results in Fitness and Life

When it comes to getting results there is nothing as important as being consistent. And being consistent requires using the word "no" – a lot!

fitness results

Success at anything is the result of sustained effort over a long period of time. It is a pattern of behavior that favors consistency and not flexibility. If you find yourself constantly changing appointments, workouts, and schedules, to accommodate everything that comes up in your life, then chances are the results you seek are hard to come by.

Set a Schedule and Stick to it

Let's say your goal is to lose weight, and you have committed to working out three times per week at the gym, and going for a walk four days per week. Write down exactly what times you are committed to and put a big star next to them. Now, whatever comes up, don't change or move your workouts. Not unless it is a serious emergency.

Learn to Say No!

Being rude isn't necessary, but being firm is. If a friend just flew into town unexpectedly and wants to get together on Wednesday at eleven for coffee, but that is when you go for your walk, you can simply say, "Why don't you come for a walk with me?" If your friend doesn't want to, then arrange to do something at another time. The reason that this is so important is because breeches of schedule can begin to mount up and by the end of a year, you're right back where you started. Remember, it is the net result of consistent effort that leads to success. Break the chain a few too many times and you won't see results.

Moderate Effort is Best When it Comes to Exercise - or Anything in Life

Go too hard and you'll burn out or get injured. Go to easy and no changes take place. The body must be challenged to force adaptation to take place, but if the body is challenged beyond what it can absorb then it won't be able to keep up with the pace. The result is either injury, burnout, or both. The effort must be sustainable over a long period of time if it is going to lead to success. This is true in all aspects of life. Look for too much passion in a marriage and the expectations will never be met. Try to learn too much too fast in school, and the brain won't absorb the material. The best it can do is to memorize it in the short term and then lose the information.

Don't Chase Opportunity

The next opportunity that pops up is not better than whatever it is you already have scheduled. Unfortunately, for most people, there is a notion that when something comes along that is perceived as a real opportunity they drop everything for it. Or, at the very least, they juggle their schedule to try to accommodate it. This is a big mistake and rarely leads to any meaningful success.

The only outcome that is guaranteed is the one you are consistent in pursuing. And the only way to achieve results is to make your next commitment, including your workout, the most important one.

Monday, November 23, 2015

Abdominal Training

Creatively cuing you to achieve proper posture and to engage your core is your instructor’s top priority. Without correct alignment and spinal support, it is impossible to safely achieve the results you seek in class or session. Understanding how to get there, however, can be a difficult task. Here are the steps that will get you there!

Zip It Up

"Pull in your navel, suck in your belly, engage your abs!" These are the cues you likely hear a when standing to achieve a core that is prepared for work. What your instructor is seeking is the narrowing of your body’s depth. When standing with feet hip distance apart, tail bone "tucked", place one hand on your belly and the other in the small of your back. Now, bring your hands closer together through the action of your abdominal wall.

By zipping “it” (your core) up in this way, you have effectively engaged the abdominus rectus which runs the length of your torso from sternum to pubis. All exercise is abdominal exercise if/when you properly engage. Training this area perpetually is the key to more than flat abs. It is essential to exercise longevity. This is how you “zip it up”.

Lock It Down

“Locking it down” is slightly more complex. Move your hands to your natural waist. Now, while breathing normally draw your hands toward one another, without pressing, narrowing your waist. This causes the transverse and oblique muscles to brace the abs and fully recruit the “core” muscles. No other maneuver is more important to your low back than this tightening. It is critical for posture maintenance in vertical (standing) exercise. Know that when your instructor is using a variety of clever terms to get you to “turn on your abs”, this is what they are talking about!

Supporting Cast

Your abdominal wall (abs) and your core are similar, but not the same. The internal and external intercostal muscles support the diaphragm and breathing function. Training these muscles has an impact on both the width and vertical dimensions of the thoracic cavity. Effectively incorporating the intercostals into training will serve the functional purpose of improving the capacity and efficiency of each breath and the aesthetic purpose of a more defined V shape from shoulder to naval.

Sometimes known as the “boxer’s muscle”, the serratus anterior allows the shoulder, specifically the scapula, to move around the rib cage when throwing a punch or pitch. It supports posture, upper body mobility, and stabilization. Training this muscle will improve the ability of all the surrounding muscles to function properly. Since it works in opposition to the rhomboids and complements the core, this muscle also serves to further “pull in” the abdominal wall and improve posture which, of course, makes one look taller and thinner.


The internal and external obliques function to rotate and flex the torso. The muscles in the obliques are larger at the top of the thoracic region and naturally and gradually decrease in size. The superior muscles attach near the serratus anterior and the lower ones connect into the large muscles of the back known as the lattisimus dorsi or lats”. The very nature of the muscle is to provide the classic, desirable V shape to the torso as a whole and to support posture and deep breathing. Additionally, as a cooperative unit, the intercostals, serratus, and obliques permit overhead lifting by providing strength and stability in the torso.

Abdominal muscles never work alone. Every flexion, extension, rotation, and stabilization is the result of intense cooperation between muscles. In fact, most muscles in the body require that the abs engage, support, or initiate movement before they can effectively move. The abdominus rectus is not typically a “primary mover”. Meaning, in daily life, it is rare that a move requiring only this muscle action occurs.

Far more often, we need to lift a heavy object which requires the abdominus rectus to tighten, the transverse to stabilize, the serratus to release so the shoulder can move into position, the hips can then release and move into a lifting position and the remaining musculature of the core to react and support the entire movement. Your instructor/trainer is trying to communicate all of this in a few short words shouted between directions.

Thursday, November 19, 2015

How to Avoid Overtraining

Overtraining is one of the most common terms in the training world. It is touted as the ultimate training evil and something to be avoided at all costs. But what exactly is overtraining and how can it be avoided? Is there even a danger of undertraining in an attempt stay away from this problem?

avoid overtraining

What is Overtraining?

Simply put, overtraining is chronic systemic fatigue from too much stress, principally from training. This seems fairly obvious. Too much training is bad for the body. However, drawing the line between too much and not enough can be somewhat delicate. Knowing the difference between a lack of motivation or laziness and a real overtraining situation is the key to continued progress.

Perhaps the most important element when considering tolerance to work, is that the body doesn't always differentiate between stress from training and that resulting from life. Doing a program when a single 20-year old with no job or financial worries is a far different proposition from doing the same routine at 35 with young children, relationship issues and a job that involves long hours. It is essential to take into account these external factors when designing a training program. That said, here are some of the signs of overtraining.
  • fatigue
  • mood swings
  • sleeping badly
  • decreased appetite
  • fat gain
  • lack of desire to train
  • depression
  • frequent injuries and minor illnesses
Of course, having one or more of these symptoms doesn't necessarily mean that a person is overtrained. However, they are warning signs that something might not be quite right.

Overtraining as an Excuse

Although a very real problem, overtraining is unfortunately used as an excuse not to train hard by many. Productive training should be hard work. Feeling tired after a hard squat session is not a symptom of overtraining. Overtraining is a chronic condition. This means that it is the result of cumulative bouts of exercise. For most people, it is simply a question of building tolerance to exercise.

It is highly unlikely that somebody doing three to five hours a week of exercise is overtrained. Jumping straight into this amount of work might be a problem, but working up to five, six, eight or even 10 hours of work a week is well within the grasp of most people, as long as it is part of an intelligently planned program. Before claiming overtraining, it is worth considering that work capacity might simply be too low.

How to Prevent Overtraining

The ideal situation then, is to train hard without ever crossing into the territory of overtraining. There are several ways to ensure that this is the case. The fist thing any trainer needs to learn to do, is to know himself. If he or she feels run down, it isn't necessarily problematic. Energy levels vary considerably over the course of a week or even on a daily basis. However, a continued downward trend is a warning signal. Likewise, a training diary is a useful self-assessment tool.

For an intermediate or advanced trainee, it is impossible to break a record every session. However, tracking performance over time will show whether the trend is globally up or down and if there has been a sudden downturn for example. Decreasing performance over four to five consecutive workouts is definitely a sign of problems.

When these symptoms are noticed, it is essential to back off both in the gym and out of it. Obviously, taking a week or two off training is fairly straightforward. However, it is out of the gym that the biggest difference can be made. Is diet up to par? Eating quality food regularly is essential. Is sleep sufficient? It has been said that one hour of sleep before midnight is worth two after, and sticking to this will certainly improve recovery.

Deloading to Prevent Overtraining

Perhaps the easiest way to stay on the right side of overtraining is by cycling intensity. A common method here is to use a deloading week. The frequency of this deload is personal, but every 4-8 weeks is about right for most people. A 4 week training block might look like this for example.
  1. Week 1: 90 percent
  2. Week 2: 97.5 percent
  3. Week 3: 102.5 percent (new personal bests)
  4. Week 4: 60 percent (delaod week)
Obviously, the exact percentages are only a guideline. It is also perfectly possible to increase volume over four to six weeks and then cut it in half for a deload week before starting again. Using any sensible periodisation model should allow a trainer to push his limits and improve regularly without overtraining.

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Monday, November 16, 2015

Dance Your Way To Fitness

Dance Is Fun, Fabulous and Helps You Stay In Shape!

If you are new to fitness, there are beginning levels for the lessons listed here. If you are an experienced exerciser, try something different just for the fun of it and to put something unexpected in your routine. You just have to do a little leg work to find something you like.

fitness dance

Bellydancing--- Actually called "Oriental Dance", belly dancing's origins were that of a folk dancing nature to celebrate weddings, births and other social occasions. Today, women and some men, adorn themselves with colorful practice scarves that add to the flow of the moves. There is a lot of emphasis on moving the hips so the core and the back are strengthened. Belly dancing is done to beautiful Mid-Eastern music and you can get quite a work-out.

Ballet--- Ballet is not just for children and you do not have to be a professional dancer to enjoy the benefits of balletic dance.In beginner's, you will learn how to stretch and build a strong posture for your back. Performed to classical music, you will gain a sense of "musicality" and grace. Ballet is a great confidence builder because of some challenging jumps and turns. You will move in a group and sometimes students move one at a time across the floor. Many professional athletes, like the great football player Lyn Swann took ballet lessons to improve his coordination, reflexes and timing.

African Dance--- A great work-out for those who really want to move! Often the Instructor will drum to the moves he or she will teach you in the class.The rythymic beats are driving and infectious and the moves are easy for anyone to learn, harder if you wish to pursue mastery. The drumming that accompanies African dance is simply transcendent, better than any disco!

Ballroom Dancing--- Ballroom dancing is taking off like wildfire because of the hit tv show "Dancing with the Stars"! You don't need a partner, there a lessons for singles all over the country. If you are looking for a social atmosphere, ballroom dancing is for you. Often studios will have week-end parties so you can practice your dance and social skills. Other forms of dance to try are jazz, modern, tap, and other forms of ethnic folk dancing. Look in your yellow pages and take a trial lesson until you find something that resonates with you.

In closing, don't be afraid to look in the yellow pages and try beginner lessons at anything that strikes your fancy. The staff at genuinely professional studios should always makes you feel welcome because they, like you, were once beginners.

If you still haven't found anything that you like, you can always push away the coffee table, turn on your favorite music and dance to your heart's content!

Thursday, November 12, 2015

Self-Guided Dieting

Take Matters Into Your Own Hands

Protein in vegetable foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins. Plant proteins can be combined to include all of the essential amino acids and form a complete protein.

Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans. Protein is the main component of muscles, organs, and glands. The cells of muscles, tendons, and ligaments are maintained with protein.

A healthy weight loss diet should include a wide variety of foods from all the food groups. The USDA’s Dietary Guidelines from 2005 suggest placing emphasis on fresh fruits, vegetables, whole grain and low-fat dairy products and reducing your intake of meats, poultry, fish and beans since the typical American diet contain plenty of these protein rich foods.

A general guideline to follow is approximately 1800 calories for women and 2200 for men per day. This number can vary depending on factors such as age, fitness goals, health status and activity level.
When determining a serving consider:
  • ½ cup of cut fruit or vegetable constitutes one serving
  • ½ cup of juice constitutes one serving
  • 1 cup of leafy vegetables constitutes one serving
  • ½ cup cooked rice or pasta constitutes one serving
  • 1 slice of bread constitutes one serving
  • 1 cup of cereal constitutes one serving
  • 1oz. muffin constitutes one serving
  • 1 oz. dry rice or pasta constitutes one serving
  • 1 cup of milk constitutes one serving
  • 1½ oz of cheese constitutes one serving
  • 3 ounces of meat, fish, or poultry constitutes one serving
  • 1 egg constitutes one serving
  • ¼ cup dry beans constitutes one serving
  • ½ oz. nuts constitutes one serving
  • 1 table spoon on peanut butter constitutes one serving
  • 1 teaspoon soft margarine
  • 1 tablespoon low-fat mayonnaise
  • 2 tablespoons light salad dressing
  • 1 teaspoon vegetable oil
If you consume alcohol those calories must be accounted for as well:
  • beer 12ozs. 144 calories
  • light beer 12ozs. 108 calories
  • white wine 5ozs 100 calories
  • red wine 5ozs. 105 calories
  • sweet wine 5ozs. 235 calories
  • 80 proof spirits 1.5 ozs. 96 calories
No weight loss plan can be a success if you don’t have all the tools necessary to succeed. Stocking your home with healthy foods to assist you with your weight loss goals and healthy lifestyle may be all the help you’ll need.
  • Before going shopping make a list of all foods necessary to prepare meals for one week including (healthy) snacks
  • Don’t go to the store hungry; you’re more likely to buy high-calorie junk foods
  • Don’t take children with you, most junk food is at eye level for children, you don’t need the temptation
  • Select a store that stocks healthy food selections, if you don’t see what you’re looking for, ask the manager to order it for you
  • Use food label to determine serving size, calories, and fat per serving this will come in handy when calculating daily caloric needs and intake
  • Shop once per week, this will save valuable time
Building your own nutritional plan will give you a sense of accomplishment, commitment and control that will allow you to pursue your weight-loss goals confidently.

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail." -Napoleon Hill-

Monday, November 9, 2015

Negative Calroies Food

negative calroies food

Foods said to burns calories, fact or fiction. Find out now!

There’s an avalanche of information about obesity, diseases associated with obesity, healthy eating habits and weight loss (with good reason, 65% of Americans are overweight and flirting with various diseases) so I’d like to look at something I think you may find interesting; negative calorie foods.

Ok all foods do have some calorie content but these are foods that actually require more calories to breakdown and digest than the actual food contains.

Vegetables: Asparagus, beets , broccoli, cabbage (green), carrots, cauliflower, celery , chicory chili peppers, cucumbers, endive, garlic, lettuce , onions, spinach, turnip, zucchini

Fruit: Apples, cranberries, grapes, lemons, mangos, oranges, papayas, pinapples, raspberries Strawberries, tangerines

One theory surrounding negative calorie foods states that they produce more than enough enzymes for digestion and that the excess enzymes are may be used to help accelerate the metabolic processes thus enhancing the body’s ability to burn calories.

According to a recent study performed by Dr. Dean Ornish, M.D., of the University of California, at San Francisco, a vegetarian diet consisting mostly of fruits and vegetables, was adhered to by research subjects as an experimental study on the reversal of heart disease. As a result each of the research subjects (all suffering from heart disease), lost an average of 20 pounds without cutting calories or limiting serving sizes.

In light of the fact that these subjects were 40 years and older (with relatively slowed metabolisms) and the research performed involved no prescribed exercise program, this constitutes a dramatic weight loss that could only be attributed to the consumption of various fruits & vegetables. Even though this information is theory we do know that a diet high in fruits and vegetables can benefit us on many levels:
  • most fruits function as natural laxatives
  • fruit regulates your body's digestive process
  • fruit provides roughage and fiber that is important in helping your body get rid of wastes
  • fruit contains important vitamins
  • fruits contain important anti-oxidants protecting your body from the damage caused by free radicals
  • vegetables are natural foods and contain different vitamins, minerals and thousands of other plant chemicals
  • vegetables can help control weight
  • vegetables are low in fat and calories, a good source of dietary fiber and provide us with extra energy
So whether you believe the negative calorie theory or not it just makes good sense to keep plenty of fresh fruits and vegetables on hand to nourish your body daily.

"Everything in nature contains all the power of nature. Everything is made of one hidden stuff". - Ralph Waldo Emerson-


Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Tips for Bodybuilders

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Bodybuilding World

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

Famous Bodybuilders