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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.

Tuesday, September 18, 2018

Energy and Metabolism

Energy and Metabolism

Metabolism is the word used to describe the chemical and physical processes in the body that provide energy for the maintenance of life.

Energy is neither created nor destroyed; rather, there is a transfer. You can think of your body as a bank, an efficient investment system. Many transactions are made each day.

Food is the initial investment you bring to your bank. It provides a continuous supply of energy for the body cells, but it is not used directly. Digestion breaks down the carbohydrates, fats, and proteins into the simple forms of glucose, fatty acids, and amino acids, and these are deposited into different “accounts” in your body “bank.” Some glucose is processed and used quickly for energy, like paying cash for a purchase. The remaining glucose becomes glycogen and is stored in the muscles and liver, part of your body’s bank.

This is similar to a checking account that you can get funds out of whenever you need them. Fatty acids are long-term investments, similar to a savings account. They are not meant to be “cashed in” immediately.

Protein provides amino acid building blocks for growth or repair of body tissues and to synthesize enzymes and hormones. It is used as an energy source only during periods of starvation at the expense of other needed functions. Your body bank thinks of using protein to prevent going bankrupt but at the expense of other important functions in the body.

When your body bank cashes in some of the saved glycogen or fatty acids, they release energy to form a compound that is abbreviated ATP. This is the “currency” that is used to buy your body’s activity. All biological work requires that ATP be broken down or spent. The body cashes in its savings and produces ATP either anaerobically or aerobically.

Aerobic production of ATP is for activities requiring sustained energy at a slower pace. Your body bank cashes in either glycogen or fatty acids over a long period of time, similar to cashing in a savings bond and spending it slowly. Because of the negative publicity excess body fat gets, it’s hard to realize that from your body’s point of view, fat is the gold standard for potential energy.

Carbohydrates provide four calories of energy per gram. It is stored in the body as glycogen in sufficient quantity for a 10-mile run or about 1200 calories. Fat, which provides 9 calories per gram, is stored in almost unlimited abundance. A woman who weighs 120 pounds with 25 percent of her weight stored as body fat has enough stored energy to run 1000 miles.

The comparison of your body to a bank is a very simple way to explain the complicated process of energy use, or metabolism. As it pertains to exercise, the anaerobic and aerobic energy systems are not mutually exclusive. They can work together or the body can alternate between them. The intensity of an exercise period dictates the fuel, whether mostly glycogen or fatty acids are used.

People who love to exercise for fun and fitness can appreciate how effective the metabolic systems operate to allow the enjoyment of activity. If you need to decrease your energy investment and lose some body fat, go on a spending spree!

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Saturday, September 15, 2018

Exercise Safely in Summer Heat

Exercise Summer Heat

I like to write about exercising in hot weather every year because you can make your summer workouts effective, fun, and SAFE!! More exercise injuries occur during summer because of the hotter temperatures for two reasons:

  1. Many people start activity programs during warm weather and participate only one or two days a week (Weekend Warriors)
  2. Many exercisers neglect the increased need for water when the temperature is high.

Warm weather often motivates people to increase their activity, even after a winter of being sedentary. Weekend warriors are individuals who participate in sports or outdoor activities only once a week or so. The human body needs time to adapt to changes in the climate and it may take several weeks. Your fitness level and your amount of body fat are physical factors that affect how fast you adapt to higher temperatures. The fitter you are, the quicker you will adapt to changes in the climate. If you have excess body fat, it acts as insulation and slows heat loss. Therefore, summer weekend warriors are entering their favorite activities with two possible strikes against them.

Starting a program of regular activity now will prepare you for your summer weekend sport. Train yourself with a cardiovascular exercise, such as walking, running, biking, etc. at least three times a week for 30 minutes. Add some strength exercises such as pushups and squats. Follow this minimal program for 3-4 weeks and you will notice how much better you feel when the weather gets really hot.

Whether your are a weekend warrior or a regular exerciser, when that 100+ temperature does make its debut, follow your body's need to reduce the intensity of your workout. In very hot, humid weather, the intensity of exercise lasting 30 minutes or more should be reduced and you should monitor your heart rate carefully. As the summer progresses, you will acclimate within two or three weeks and be able to resume your normal intensity.

Whenever possible, try to exercise in the cooler times of the day, wearing light colored, well-ventilated, loose fitting clothing. Never wear plastic or nylon jogging pants or suits. They prevent the evaporation of sweat and retain body heat. Wearing them is asking for a heat injury.

The body's need for water is greater in the summer because hot weather presents two challenges: preventing dangerous elevations in your internal body temperature and avoiding dehydration. Heat related injuries are often caused by inadequate water intake.

Exercising muscles generate heat. As the body temperature rises, sweating begins. When sweat evaporates from the skin, it cools and lowers the temperature. Exercising under extreme environmental conditions, such as heat and humidity, increases cardiovascular stress. In hot weather, it is harder to dissipate internal heat.

The larger you are, the more you sweat. Women sweat less than men. Conditioned athletes sweat more than beginning exercisers and at a lower body temperature. (Athletes also lose fewer electrolytes from sweating than less conditioned people.)

Sweat is made of water. The body's water is an essential nutrient composing 55 - 60 % of an adult's weight. During an average day a person loses up to two or three quarts of water. Excessive sweating during intense exercise can cause a loss of as much as two or three gallons of water a day.

Never restrict water during exercise. Stay well hydrated by drinking a lot of cold water. Do not rely on thirst as an indicator of the need for water. You can become dehydrated before you feel thirsty. Drink 1 or 2 cups of water 15 - 30 minutes before exercising, then another cup every 15 - 20 minutes during your workout. Drink one or two cups more after your workout.

Cold water is best because it empties rapidly from the stomach and lowers the body's core temperature. Sports drinks and sugared fluids are absorbed much slower and are less efficient at preventing dehydration. The electrolyte replacement is needed only by endurance athletes, such as marathon runners. If you eat a nutritious diet, you will get all the electrolytes you need. Drinks with caffeine or alcohol act as diuretics, which cause even faster water loss, so avoid them.

Outdoor athletes sometimes have difficulty carrying the amounts of water they need. Mount several water bottle holders on bikes. There are some wearable water bags that are great for any activity and free your hands. Remind children to have water available and drink often. Kids can overheat a lot faster than adults.

During your summer sports and fitness activities it is important to recognize your own individual heat tolerance and limits so that routine will be effective and safe!

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Wednesday, September 12, 2018

Vacation Fitness

Vacation Fitness

However, new exercisers may not have established the habit securely enough to prevent post-vacation dropout from their exercise routine.

Pre-vacation planning can help your students and clients to stick to healthy lifestyle activities and enjoy their time off. Encourage them to research the following while making their plans.

  • Is there an exercise area and swimming pool?
  • What additional recreational activities are available? - biking trails, inline skating, parks, walking/jogging paths.
  • Is there a fitness facility (YMCA, etc) nearby that services the hotel guests?
  • What kind of exercise clothes and accessories for planned exercise activities will be needed?
Time for Exercise
  • Encourage your clients to plan at least 30 minutes 3-4 times a week for exercise.
  • If driving long distances is part of the vacation - walk briskly for a few minutes at each rest stop.
  • Walk briskly through the terminal during long layovers.
Workout in a Suitcase
  • Rubber resistance bands or tubing for strength training.
  • Jump rope for cardiovascular exercise.
  • Pushups, squats/lunges, abdominal exercises can be done withoug equipment.
  • Stretch daily.
Help your students and clients brainstorm for ways to include fitness in their vacations. Do a "practice" vacation workout with them before they leave on their trip. Write their workout on a log and encourage them to use it.

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Thursday, August 30, 2018

Tips for Getting the Body you Want!

Here are some tips to help you start:

First tip is: Set your goals! Do not be over optimistic, do not be over pessimistic in setting your goals. Just be realistic! No one can become a bodybuilding champ over night. Do not fool yourself, today I will lift 10000 pounds and tomorrow I will look like Terminator. Start by knowing your body and you will quickly learn what is a realistic goal for you. Write your realistic goals down, make a schedule. People make plans in their head and forget them, write your plans on a paper. Read your goals, follow a schedule. When you will feel down, look at your goals and what you already achieved and your mood will go up.

weight lifting

Follow a routine of your schedule! Make yourself a training program and follow it. Once you get in a rhythm, you will feel great and your body will be grateful!

Next tip is: Ask people, learn more about training, about lifting weights...! It is true the bodybuilding is a individual sport, but do not be afraid to ask people for the advice, ask your trainer, ask a friend. Trust me, people will help you if you ask them nicely. Knowledge is power is also true for bodybuilding.

The following tip is: You must overload/stress your muscle! Only way to build your muscle and gain strength is to stress your muscle. Bigger weight means bigger muscle! Do not over exceed yourself as you might heart yourself! Warm up by lifting smaller weights. Start slowly, use smaller weight, less repetitions, then steadily add more weight, and later more repetitions. If you would always lift the same amount of weight, then your progress will stop. So try to add more repetitions with lifting the same weight or add more weight with the same repetition or decrease the rest time between your repetitions.

The last tip is: Proper nutrition and proper rest! You may set your goals, lift heavy weights, but without proper nutrition and proper rest there will not be any progress. Your muscle as your body needs energy to work. The energy comes from the proper nutrition! Without proper nutrition you will be easily tired, so believe me when I say that proper nutrition is the key. The proper nutrition will have 40% of Carbohydrates, 40% of Protein and 20% of fat. The muscle growth happens while you sleep and rest so it is very important to rest and sleep properly.

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Monday, August 27, 2018

So you Want to Build Massive Muscles Fast?

massive muscles
As the human body grows old, the balance between the fats and muscles revolutionize. After reaching the age of 25, people tend to lose as much as 5% of their muscles every decade. And if people will not try to maintain fitness, they will build up more fats than muscles.

So the idea now is to learn how to lose weight and gain muscles instead. To help you out, here are some tips for losing weight and building muscle.

1. Exercise regularly

If you want to tone down your muscles in a specific area and would want to lose those fats, it is still important that you undergo "overall conditioning" programs. In this way, you lose fats and build muscles evenly.

Moreover, exercise should be on a regular basis. With a regular exercise, you can build lean body muscles and lose fatty tissues all at the same time. Hence, you do not lose those muscles and accumulate fats.

2. Count calories

The only problem with caloric intake is that some health professionals have falsely created a concept regarding the control of caloric intake in order to lose weight.

Losing weight is not all about control and restrictions but more on counting the amount of calories you have taken in. Besides, learning how to count calories will allow you to make better food choices.

3. Be realistic

Building muscles and losing weight do not pose any difference when it comes to the required period to achieve good results. Losing weight and building muscles fast does not mean a month or two weight loss and body building program. It can be longer.

Hence, do not be discouraged if you cannot see any results after working out for almost a month. Besides, perseverance really pays off. So if you really want to lose weight and build your muscles fast, use an effective strategy and the best work out program.

If you think of fats and muscles, you will think of better ways how to lose and build them effectively. Try to keep these things in mind and you will definitely achieve the results that you want.

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Friday, August 24, 2018

Build Muscle Mass

build muscle mass

If you're anything like I was a short while ago, "a skinny guy trying to build muscle mass", then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a "must". Just remember, the only thing that can build muscle in your body is Protein. So if you're not consuming enough protein it's IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you're a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you're going to have to consume "more" protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you're a 150lb. guy you'd want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys "Carbs are GOOD". We need carbs as a source of energy. But you don't want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it's virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you'd want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without "Heavy weight training". Let's just put it this way "the more stress (heavy weight) you put on your muscles, the more it will grow". And it's simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won't be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you'd want to lift weights that allow you to do 6-8 reps and no more.

Of course there's a whole lot more to building muscle mass, but if you follow these 3 key ingredients you'll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow "Massive".

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Tuesday, August 21, 2018

Body Building

body building
Millions of people are presently moving to gyms and fitness centers for acquiring proper body and strength. In the world of body building the key constituent of its success is proper nutrition. The Nutrition is the common food supplements that give one the raw materials for convalescence, growth and energy. With no good diet, our dreams of attaining ideal body will by no means be reached.

A number of of the frequent body building technique includes the process involving, the lifting gradually elevating the amount of weight. The bodybuilding routine uses an assortment of exercises and varied types of apparatus to intend the specific muscle group. The result of the bodybuilding are much greater and firmer than that of the other muscular exercise regime, it helps in the improving endurance enhanced in the muscle tone and appearance, also improves ones cardiovascular strength and mostly improves the bone density. The bodybuilding process is mostly an anaerobic action, although some of the proponents include customized it to offer the recompense of the common aerobic workout. The bodybuilding differs from the variety of weightlifting, weight training and power lifting; these are the exercise instruction rather than the form of work out. Still, the bodybuilding is frequently a division of those training regimen.

Well as we know that nutrition plays a great role in bodybuilding routine, therefore, all the novice bodybuilders in look for of immediate muscle mass must follow at least 5 days of elevated calories “lean body accumulation x 15” with 2 days of lesser caloric intake “lean body accumulation x12”. The Bodybuilders who are in seek out of losing his extra fat while shaping strength at the similar time must follow at least 5 days of lesser caloric intake “the lean body mass x12” by means of two days of superior calories the lean body accumulation x 15”.

One should Note: while you build up muscle and drop your fat at the similar time one will not put on muscle as rapid as one would if he just concerned in the muscle mass. Though, one get to acquire both the goals accomplished on the equal time.

Moreover people concerned in bodybuilding should alternate among 2 weeks of lesser calories all around “2000” for man and “1200” for women and two or more weeks of elevated calories all around “2500” for men and “1500” for females. Those who are involved in the activities like the marathon runner or in the heavy physical work need to regulate his calories upwards consequently mostly in the shape of carbohydrates with arrange to support ones higher level of activities.

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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.

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.

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.