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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.

Friday, January 13, 2017

10 Simple Tips to Maximize Athletic Performance

True athletes never stop. They never stop improving the condition of their bodies. They never stop practicing the sports that they play, and they never stop looking for better nutritional options or supplements. They are always seeking information, and here are 10 simple tips to maximize athletic performance.

maximize athletic performance

There is No Such Thing as a Natural Athlete

You may have heard others referred to natural athletes, and this term may have even been applied to you at some point. There are those who have natural athletic talent, but there are no true natural athletes in terms of performance or fitness.

Athletes workout to stay in top physical condition, and if they participate in sports, they spend countless hours practicing and perfecting their performance before competing. What this means is that even if something doesn’t come naturally to you, you can still be a great athlete.

10 Ways to Maximize Your Athletic Performance

  1. Drink Plenty of Water – You absolutely must stay hydrated before, during, and after exercise. Not only does this enhance your performance, it also helps you to avoid cramps.
  2. Get Plenty of Rest – If you don’t get the proper amount of rest, you simply will not be performing your best. It’s impossible. Get at least eight hours of rest.
  3. Avoid Sugar and Get More Complex Carbohydrates – Sugars bog you down, and you body will use complex carbohydrates for energy. Cut out the one, and increase the other.
  4. Get Lots of Protein – Protein is essential because this is what keeps your muscles fed. You cannot build muscle without protein, but you will lose muscle if you aren’t getting enough.
  5. Consume Solids and Liquids at the Right Times – During workouts, don’t eat solids. While it is important to eat the right meal before a workout, do not eat solid foods directly before a competition. Remember that the body uses energy to digest food, and that is energy that you need for the competition. In these cases, go with liquid protein shakes or other liquids instead of solids.
  6. Don’t Use New Supplements – This doesn’t mean that you should never use new supplements. Instead, it means that you shouldn’t be trying out new supplements close to the start of any competitions.
  7. Eat Before and After Exercise – Give your body something to work with – Protein specifically. Make sure that you are doing this immediately before, and immediately after a workout.
  8. Competition is Healthy – Even if you are not in a race or competition, create competition. Get a workout buddy and make it a competition, and you will always perform better.
  9. Have a Winning Attitude – Attitude is everything. If you think of yourself as a winner, you will be a winner. All athletic competitions are partly physical, and partly mental, and you would do well to remember this and apply it.
  10. Avoid Unhealthy Lifestyle Choices – Avoid alcohol and tobacco at all costs. These are the two most unhealthy lifestyle choices for athletes.

Get More Tips and Motivation

Take a closer look at the athletes that you admire the most, and figure out what they are doing. You may learn some new tips that you can apply to your own performances and workouts. Also get advice from trainers and nutritionists to improve your athletic performance. While you may not always take the advice of others, don’t make the mistake of ignoring all advice – some of it is absolutely right.

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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.