Author: Chris Ritchie

There are simple tips to improve energy levels for everyone. You Need Energy Think about all of the things that you do each day, or that you need to be doing each day. You need to clean your home, dress, go to work, run errands and pay bills, connect with friends and family members, spend time with the kids, spend time with your partner, and so much more. Every bit of this requires some level of energy, and without that energy, you won’t be able to do any of these things that are a big part of your life. 10…

It’s a biological fact that as most people age their arms and legs become visibly smaller. This is due to shrinkage of the muscles. Along with smaller muscles comes less strength and the increased risk of falling and fracturing or breaking a bone. Researchers are looking at this phenomenon and its causes and solutions. A group of researchers from The University of Nottingham Schools of Graduate Entry Medicine and Biomedical Sciences believe the cause of muscle wasting could be two-fold. First, research seems to indicate that when older people eat their bodies do not produce muscle as fast as young…

The pectoral muscles (pecs, referring to Pectoralis major and minor), are located on the chest. Working these muscles is the key purpose of any chest workout, and there is a variety of exercises that all train and strengthen the chest. Following are the most basic and best pectoral exercises for a chest workout. Bench Press, the Ultimate Chest Workout Exercise The bench press is one of the most popular gym exercises for chest workouts. It directly targets the chest, and also works the triceps and deltoids, for a complete upper body workout. The bench press requires an exerciser to lie…

For most people finding time to work out is the biggest road block to healthy living. But by changing your workout routine to circuit training, you can work on your fitness in a much shorter time and may even find you are getting the results you want quicker. What is Circuit Training? Circuit Training is where you do each exercise of your workout in a row without taking a break. You do one set of an exercise and then move on to the next one without taking time to recover. The exercise can be done in a complementary manner, where…

Quick weight changes are needed for circuit training workouts that use free weights (such as P90X and ChaLEAN Extreme). Loading and unloading the round plates one-by-one on classic spin-lock dumbbells is slow. Pausing the video to keep up is no fun. Fixed hexagonal dumbbells are fast to change but take up a whole rack. The answer is modern quick-change adjustable dumbbells. Weight changes can be completed in 30 seconds or less. This gives them the space-saving benefits of spin-locks and the quick convenience of fixed weights. However they are usually more expensive, bulky (interfering with full range of motion), noisy…

Powerlifting is a sport in which competitors test their strength across three different lifts. Overall body strength is the key to good performance in powerlifting. Just as sprinting is a pure test of speed, powerlifting is a pure test of strength. The lifts used in powerlifting Powerlifters compete across three lifts. Those lifts are the Bench Press, the Deadlift, and the Squat. Lifters have three chances to post a score in each lift. To post a score, the lifter must successfully complete the lift with good form throughout. If the lifter fails to post a score in a particular lift,…

Lifting weights improves speed, recovery, and injury resistance for runners. A well-structured strength training plan can also enhance joint stability and boost running efficiency over time. Distance runners often avoid the weight room, preferring to invest time in mileage. However, recent research and elite training methods suggest that resistance training is essential to long-term performance. Common Misconceptions About Weight Training for Runners Many runners believe lifting will make them bulkier or reduce flexibility. This only happens with improper programming. A football player’s routine is not suitable for a runner. Distance runners need functional strength—not hypertrophy. Others feel intimidated by gym…

Supplementation plays a major role in bodybuilding and strength training routines. Whether your goal is to gain muscle mass, burn fat, or improve recovery time, targeted supplements can help accelerate your progress. Many of these products contain metabolism-boosting ingredients, amino acids, and compounds that support lean muscle development and energy output. 1. Fat Burners for Lean Muscle Fat burners are commonly used to shed excess weight while preserving muscle. Examples include: These supplements are often found in pre-mixed fat-burning formulations. Always consult a doctor before use. 2. Supplements for Muscle Growth To build mass and promote an anabolic state, try:…

Home weight machines can approximate the gym experience. Home gym equipment means no commuting time, and saving money on gym membership. Unlike free weights, exercising with home gym machines usually doesn’t require a second person to act as a safety spotter when lifting heavy weights. There are a wide range of home weight machine models, even from the same manufacturer. It’s a good idea to gain some experience in a gym before choosing one. Prices range from a few hundred to a few thousand dollars. Popular brands include Weider Pro (Crossbow, 8530, 8510), Body-Solid (Powerline, EXM1500s), Marcy, Gold’s Gym, Bowflex,…

The squat, when correctly performed, is one of the best general weightlifting exercises. The squat is most frequently performed by powerlifters, but is also popular with bodybuilders and athletes training for sports where core strength is important. A squat performed with poor form can be damaging to the athlete’s back and knees. For this reason, it is advisable to practice squatting with low weight to begin with, and gradually increase the weight as the movement becomes more familiar. How to Improve Squat FormThe two most common errors when performing the squat are leaning forward instead of remaining upright, and squatting…