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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.

Sunday, February 18, 2018

Does Men's Body Size Matter?

Men's Body Size

Many men who join a gym have the same goals in their head – they either want to lose weight and tighten up or they want to get big and put on muscle. If you ask the men who do women prefer, the lean fit guy or the big muscular guy, would their answer come out even? And which body type do women actually prefer their men to have? A recent survey carried out by Men’s Fitness Magazine of 3000 participants, both men and women, may shock you.

Add More Muscle

Compared to last year, when only 43% of men said they wanted to add more muscle, the 2008 survey revealed that a staggering 87% of men now want to add muscle and shape-up. When the women were asked the same question it showed that 58% preferred more muscle on a man. It won’t shock you to know then that when both were asked who their favourite celebrity body was, the answer for both was the same – Daniel Craig as James Bond.

“Muscular men are considered to be more dominant than weedy-looking chaps because being physically imposing implies you are more confident,” says Dr Kerri McPherson (Health Psychologist at Glasgow Caledonian University) when asked by Men’s Fitness.

Important to Have a Good Body

When it comes to whether or not it’s important to have a good body, it’s amazing how image-conscious the world has become. Out of the 3000 individuals surveyed, 97% said that it was important to have a good body, up by 10% when compared to the results in 2007.

Even though both side believe that having a great body is important, their views vary slightly when it comes to how far they’re willing to go to get that perfect body. 23% of the men would consider having plastic surgery, whereas 30% of women were open to the idea of going under the knife.

Just the Way You Are

Sometimes it’s good to know that you’re liked just the way you are. When the 3000 individuals were asked about their favourite body shapes, the results were as follows: 42% of men said they liked women to be curvy, 37% said athletic, 14% said slender and 7% said busty. When the women were asked the same question the survey revealed that 58% of women preferred men to be muscular, 21% said slim, 11% said chunky and 10% said cuddly.

It’s time to recognise that the gym, especially the weights area, is no longer just for athletes and for massive men who grunt and groan, it should be used by everyone if they want to reach their goal. The majority has voted – it’s time to hit those weights.

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Wednesday, February 14, 2018

Water Workouts

Water Workouts

According to the Medical University of South Carolina’s Nutrition Services, water makes up 60% of male bodies and 50% of females. The human body requires water to rid itself of toxins, increase blood volume, and regulate temperature. It hydrates, cleanses and keeps the body in balance. Immersing in water lowers heart rate. It’s no surprise that water workouts have enormous aerobic and anaerobic benefits as well.

Water workouts versus Weight Training

Water is 700 times denser than air which encourages excellent resistance training. With weight training a muscle group contracts and releases, pulling against gravity, then lowering or resisting gravity, known as concentric and eccentric motions. Because of water’s dense properties, a muscle’s first (concentric) movement and second (eccentric) movement have equal resistance. Using equipment such as buoyancy belts, flotation cuffs, resistance tubing, and water dumbbells and barbells increase resistance. Water workouts enhance and promote muscle strength and tone. Combining water workouts with a weight training routine is a phenomenal way to reshape and increase muscle definition.

Cardiovascular and Endurance Benefits

The cooling properties of water allow the body to perform strongly for longer periods of time that result in fresh blood flow and nutrients to all parts of the body. This increased circulation provides oxygen to the muscles and requires less effort from the heart. Virtually all muscles in the body are engaged during swimming or during a 30 minute water workout. Water workouts can be done daily without the risk of overtraining, thus increasing one’s endurance. Although land-based cardio exercise such as running or fast walking improve heart function, they predominately work the lower body and require more oxygen to maintain the same pace as a vigorous water workout. These higher impact exercises require rest between workouts and are more likely to result in over training or strain to the bones and joints.

Less Stress on Bones and Joints

Because of water’s buoyancy, injury is nearly non-existent. Water massages muscles, bones, and joints while it strengthens those same components of the body. A 130 pound woman weighs 13 pounds in neck-deep water, so much less stress is put on the body. Water workouts provide an excellent means of exercise for those afflicted with arthritis or osteoporosis; pregnant women; obese individuals, and athletes suffering from sports-related injuries. Because of buoyancy, joints are supported and have greater range of motion that enhances flexibility. With flexible joints, susceptibility to injury is decreased.

Water workouts have enormous benefits by themselves or coupled with land-based exercises. Depending upon the intensity of the workout, water aerobics or swimming can be equal to land-based exercises, in terms of overall physiological benefits. With proper technique and a regular training program, water workouts can strengthen muscles, improve flexibility, and increase cardio health.

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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.