Archive | Workout

How to Get Big Biceps – 5 Tips For Explosive Biceps, Fast!

How to get big biceps? The question on every beginner/intermediate weight lifter’s lips and it’s easy to see why!

If you’re a casual lifter, obviously having big biceps looks great in a short sleeve t-shirt! If you’re lifting more seriously, your biceps can really set you apart from the crowd and ALL the great champions of the past had fantastic biceps including Arnold Schwarzenegger!

So clearly, you’re faced with a problem – Your biceps are not growing..or they have grown a bit and then stopped.

Follow these tips below and you’ll be straight back on the train to muscle town and have explosive biceps in no time!

Exercise Selection

There are certain exercise that must be included as pure mass builders and for maximum muscle recruitment that cover the two heads of the biceps.

The most basic bread and butter biceps exercise is the standing barbell curl. Where you are standing with feet around hip/shoulder width apart or in a split stance, keeping your elbows close to your sides you take an underhand grip and curl the barbell up towards your shoulders then slowly lower to the start position.

Focus on keeping your shoulder blades pinned back and the only joint moving should be the elbow joint for maximum bicep recruitment.

As well as barbell curls, you may also include the following exercises for maximum effectiveness in my experience. Preacher curls, incline dumbell curls and hammer curls. These are all variation of the barbell curl. If you’re unsure how they are performed, ask the trainer at your gym who will know.

Variation!

OK I’m not an advocate of changing your workout every single week to try and “shock” the body but you need to realise that the body is a very adaptive machine and in about 3-4 weeks it will have adapted to your current workout!

I have seen the best results of my life now by cycling my workouts every 4-6 weeks – If you are still progressing, then by all means continue but I would never continue the same program for more than 8 weeks.

What can you vary? The world is your oyster! Rest periods, repetition speed, number of sets, repetition type (21’s, rest/pause, negatives etc), bodypart splits etc.

I wouldn’t deviate much from the exercises in Step 1 as I’ve found them most effective but you can occasionally swap one for something else.

Bottom line? Change things up when your results get stale!

Try training biceps on their own.

Commonly, most people’s split includes training biceps after their back. Now this isn’t necessarily wrong and even I’ve seen great results with this but try training biceps with triceps or chest and biceps.

The problem might be that your biceps aren’t getting enough stimulation after heavy pulling movements for the back that wear your forearms out.

This variation could kick-start your gains.

Training Frequency

here is a fine line between over training or under training. Over train and you tend to plateau, under train and you also tend to regress before progressing back to square 1.

I try to keep and eye on this during my program by measuring my arms. Small changes indicate to me whether I am over training/ under training my arms or not.

If they get smaller before my next bicep workout, I tend to feel like I under trained. If they don’t get even fractionally bigger over the course of my 4-6 week program, I know I probably over trained. (Or the program wasn’t that effective for my arms at least)

Either way, always keeping track of your progress will allow you to make adjustments and keep gaining! You must do it!

Grab yourself a muscle building program

You may think you know enough about muscle building but how about a second opinion from someone who has proven knowledge? You can never learn enough, right?

I’m not talking about a muscle building program where you just follow one program either. I’m talking about a complete program including meal plans, workouts, theory, supplement guide etc.

There are some muscle building programs that are pure garbage but the ones that are good are like gold dust and will show you how to get big biceps and big muscles full-stop!

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Burpees Exercise: A Brutal Calorie-Burning Workout

You haven’t done a genuine high intensity workout until you’ve tried a burpees exercise routine. Yea, the name is kind of odd, but the results after a set of these are usually astounding. The burpee is one of those exercises that you’ll find commonly used in prisons since they’re intense and don’t require any equipment. Just your own body weight should do the trick.

What The Heck Is A Burpee?

For a physical exercise that’s so incredibly draining, it sure does have a strange name. But don’t kid yourself. These things will give you a serious workout regardless of your fitness level.

A burpee is a full-body exercise designed to give the participant a cardiovascular and strength-training workout simultaneously and is a combination of a full body squat, push-up, and vertical jump. This is often called the “ultimate exercise” because of how many muscles are used in the process, however not many people have actually heard of it.

I have a theory as to why this is. The reason you may not have heard about a burpee workout is probably because it doesn’t cost a dime to you! Since nobody’s getting rich off of it, nobody wants to talk about it, but this is definitely one of the unsung heroes of exercise that you might want to give a try.

A burpee is performed in 5 steps:

1. Drop down to a squat with your hands on the floor.

2. Kick both feet out behind so you’re in a push-up position.

3. Do a push-up.

4. Bring your feet back under you in squat position with hands on the floor.

5. Jump into the air while clapping your hands over your head.

Burpee Exercise Benefits

The main benefit of a burpees exercise routine is the ability to combine your aerobic and strength workout into one exercise without the aid of any sort of equipment. Since it’s partly a cardio workout you’ll be helping your heart, improving your bodily oxygen flow, and feeling more energetic during the day. You’ll actually be getting a more intense cardio benefit in 15 minutes of burpees than you would in 30 minutes of jogging.

Burpees are also a resistance training workout that causes continuous muscle contractions that will improve muscle strength and endurance. You’ll even hear people complaining that their abs feel sore after working out. So, it’s good core workout too!

Because of its original movement combinations it’s known as one of the best exercises to lose body fat, gain muscle, and look more lean in the least amount of time. Not even having the lowest calorie alcohol on the weekends can do that. You’ll find similar full-body, calorie-burning exercises in Turbulence Training and Visual Impact Training.

You Can Vary It Up For Lower And Higher Intensity

Don’t feel like you have to take this exercise as it’s presented because it’s easy to make minor alterations that’ll fit your current athletic ability. For instance, if the common burpee as I’ve described appears too difficult, why not eliminate the push-up? If that’s even too difficult, you can simply stand up erect instead of jumping vertically at the end of each repetition.

Oppositely, if things appear a little too easy for you, there are adjustments you can make to amp up the difficulty. One thing you can do to increase training difficulty in any exercise, not just burpees, is to put on a weight vest while doing your sets. You could also hold a light medicine ball or dumbbells, and believe me, you’ll want the weight to be light.

Burpees Exercise Workouts Are Bound To Make You Sweat

A typical burpee routine consists of as many repetitions as you can complete within 30-60 seconds. As you continue to build endurance and strength, you should notice your repetitions increase in that time frame.

It’s actually very puzzling as to why this exercise is hardly ever mentioned in weight rooms or in training videos when the burpees exercise benefits are so numerous. Like I’ve said, I think it’s because exercise product creators can’t find a way to make money on something that’s effective and free so they keep it under wraps.

If you like to exercise and you want a strong combination of cardio and strength training that’ll start tricking your metabolism and melting away calories, burpees are great. Just don’t forget to stay adequately hydrated since you’ll be sweating like a maniac.

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Can at Home Dumbbell Workouts Replace Gym Machine Workouts?

At home dumbbell workouts are better for reaching your fitness, fat loss and physique building goals than gym machines. It is hard to believe that these hand held weight training tools can replace a room full of expensive equipment. But it is true, which is welcome news to some exercisers.

In tough economic times, the gym membership is one of the first things to go. Many gym members calculate the cost of each gym visit and realize it is just not worth it and that the money can be best used elsewhere. But what are they to do? Should they give up their dreams of a fit, lean, athletically muscular body along with their gym card?

Absolutely not! As a matter of fact, ex gym goers should look at this as an opportunity, not a drawback. Now they are free to take responsibility for their fitness, fat loss and physique and explore highly effective training methods they may have previously overlooked… like at home dumbbell workouts.

Exercise Is About Movement

Walk in to any commercial gym and… listen. Just listen to other exercisers to see what they are saying. Inevitably, you will overhear talk of what MUSCLES a certain exercise works. You’ll hear a trainer explain to a new client that this gym machine “works the glutes” or “hits the lats”. And you’ll hear enthusiastic gym rats talk about “pumping up their pecs” or “blasting their bi’s”. It is clear… they are concerned with specific muscles the exercise works.

But focusing on muscles is the wrong focus. Exercise is about movement, not muscles. You performance improves because of your ability to better MOVE either your own bodyweight around, or a weighted object. And ironically, training to move better strengthens the muscles needed for the movement and makes them grow… resulting in the athletic, lean, muscular body most exercises strive for.

Dumbbells are better for training weighted movement than gym machines. Therefore, they are better for creating the physical changes that lead to higher performance and a more attractive appearance. Let’s look at gym machines first…

Gym Machines Restrict Your Movement

Strapping yourself into a machine and working against resistance in a predetermined movement pattern is a lousy way to train. Even if you can get the machine set right for your body type and size, the movement is completely foreign to any movement you’d find in the real world. This makes if less effective!

Oh, but I forgot. You are training muscles, not movements, right? If that is your only concern, sit down, put on a seat belt and push and pull in these foreign ways. But if you want to improve the way you perform (and look) OUTSIDE the gym, you need to train movements. And that’s where dumbbells come in.

Dumbbells Train Your Body Like It Moves

Dumbbells are an extremely versatile training tool. You can use them together, one limb at a time or in an alternating fashion. This means they closely mimic movements you’ll find in real world activities, sports and work. This means more physical improvements you can see, feel and USE!

Now, just don’t think that by switching to dumbbells you are free from the “muscle vs movement” problem. Most dumbbell workout are designed by bodybuilders who are ONLY concerned with muscles. And they use the versatility of the dumbbells to “isolate” specific muscle groups. This is not the way to get the most from your dumbbell training!

A well constructed dumbbell routine uses a wide range of exercises to train every movement imaginable. And it does it in a way that most closely relates to movements you’ll find in the real world. Using a full body workout that uses dumbbells in unison, one at a time and alternating is one of the best ways to improve fitness, burn fat and build an athletic body. If those are the reasons you use gym machines, it’s time to quit the gym and get yourself some dumbbells. If you are considering quiting the gym to save some money, this could be a blessing in disguise. Take this opportunity to break out of the “training muscles” mindset, and start using dumbbells to train movements. I think you’ll be happy with the performance, health and appearance RESULTS you get. At home dumbbell workouts will become your new best friend.

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The Truth About the P90x Workout

We have all heard about this “revolutionary” workout system (The P90X Workout) that claims to produce lightning fast results. Like many weight-loss programs this product is surrounded by a huge amount of hype, the weight-loss industry thrives on hype marketing to stimulate emotional triggers in people which often converts to sales. These emotional triggers can be set off easily in people who are out of shape or people with low self esteem due to their physical condition.

Before we clear up the hype and get to the crux of the P90X workout system. I should mention that I have an extensive background in the health and fitness industry and have been involved in the industry directly and also from a research capacity, for more than 15 years now.

Over the years as I got older my training styles also changed, I went from hardcore bodybuilding in my younger years to more effective body weight resistance training and core muscle training instead as this complemented my martial arts training as well. Will elaborate on my current weight-loss / fitness / muscle building training methods a little later. Lets get back to the P90X workout review, I borrowed the entire P90X workout DVD collection from a friend off mine purely for the purpose of this review.

I should also mention that there is a lot confusion about the name of this product and many people are trying to capitalize on variations of the product name. I have seen the PX90 Workout, the P90 workout, the X90P workout, the XP90 workout and a host of other variations. As far as I know the official product name is The P90X Extreme Home Fitness program. The name is probably one of my biggest issues with this program, let me explain, The P90X workout claims to be a “home fitness program” but if you take a look at the amount of suggested equipment and training aids your require it almost defeats the entire point of training at home. You would need to spend a small fortune buying the P90X workout program, the P90X recommended equipment and let’s not forget the P90X recommended supplements. I have no doubt that this program does produce results. The problem is that even though the workout routines are effective enough to produce results it seems to me that they also try to “milk” you for as much money as possible during your training. People who are determined enough to see results by following the program diligently will be so excited about their results that they wouldn’t think twice about buy another P90X supplement or piece P90X equipment.

The bottom line is that there are far more effective, faster and cheaper ways to get into shape. I have been a long time fan of Matt Furey and his combat conditioning course along with his other courses. Matt Furey training methods challenged my knowledge of what I thought I knew about training. He opened up a whole new dimension of physical fitness, strength and weight-loss that I never knew existed. The combat conditioning program focuses on core muscle development, functional strength. This has an all round effective on your body from rejuvenating the bodies internal organs to sky rocketing your bodies metabolism. The best past of Matt Furey’s combat conditioning program is that you DON’T need any equipment or any supplements. You can train anywhere, from your bedroom, the office or even your hotel room. The results are fast and permanent, once you start seeing and feeling the benefits of combat conditioning it will a become part of your daily routine like brushing your teeth. You can get a fully body workout at a very advanced level for about 30mins of training.

In conclusion, the P90X workout program does give you results but it doesn’t even come close to Matt Furey’s Combat Conditioning. The P90X workout falls short in a number of areas and is definitely not the most effective way to get into shape.

The final verdict is:

The P90X workout – 4/10 Rating

Combat Conditioning by Matt Furey – 9/10 Rating

I’m taking away 1 point ONLY because there are no pictures of women in the entire Combat Conditioning Program. — *Matt, if you ever read this, that’s a fail buddy:)

So do yourself a favor and checkout Matt Furey’s combat conditioning also join his newsletter for loads of Free quality tips and advice on effective training methods and mindset.

For more info on Combat Conditioning check out the link below

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Automobile Dealerships – Out of Trust Situations – Tips For the Dealer

Almost every financial organization has a workout department. Their names are as varied as Problem Loan Administration; Central Loan Department; or Special Assets Department. A dealer may be assigned to one of these special departments, or a member of the department may start appearing at meeting with the dealer’s regular bank officer.

The courts have consistently upheld the rights of lenders to have workout teams and to have those teams, within broad parameters, take affirmative actions to protect the lenders’ interests.

Matching the average dealer’s experience with work-outs, to that of the lender’s experience, would be equivalent to matching a high school football team against a professional team. The professionals have played the game hundreds of times. They have seen and heard hundreds of presentations, arguments, excuses and reasons for a dealership’s problems, while the dealer, lacking experience, is encountering the trauma for the first time. Realizing the dealer will probably be a neophyte, with respect to workouts, the following rules are provided the dealer, as a plumb line, to be followed throughout the workout procedure:

1. Do Not Confuse Friendship with Business. Factories and lenders have seen and heard most of the workout plans any dealer could suggest. The have probably seen versions of each plan which have been refined over generations by some of the best minds in the business. Their experience, however, cannot help the dealer get the best benefits for the dealer.

Employees of the factory/lender have an obligation to their corporation and in turn to its shareholders, to get the best contract for their corporation. There is nothing wrong with that; they have a legal duty to their shareholders and creditors to protect them, not you.

They will, however, indicate whether or not you workout plan is “acceptable” or “unacceptable” to them. If the proposed plan is “unacceptable”, one of two things can happen. The dealer can keep proposing plans, until one is accepted, or the factory/lender might suggest an acceptable alternative.

If the factory/lender suggests a plan acceptable to them, it means just that: the workout plan is acceptable to the factory/lender. It does not mean, and should not mean, the factory/lender will not approve some other plan, which may be more beneficial to the dealer, if the dealer knows what to request and how to structure it.

2. Do Not Confuse Optimism with Confidence. Optimism means expecting a plan will work. Confidence means knowing what to do if it does not. Never act without confidence.

3. Do Not Value a Dealership by the “SOT + Assets” Formula. The odds against that plan working are about the same as the odds against winning the lottery, except the ante is higher.

4. Do Not Say “SOT”. Sometimes a dealer talks in terms of SOT (Sold Out of Trust) or OT (Out of Trust) with the factory or lender, when the dealer actually has SAU (Sold and Unpaid) units. Once the dealer refers to an out of trust situation, it puts the factory/lender in a precarious position. All sorts of rules then come into play, both legal rules and company rules, which would not have had to take effect if the dealer used the phrase SAU. The factory/lender can’t read minds to know the dealer really meant SAU, instead of SOT. From the moment the phrase SOT is used, the only thing the listener knows for certain is, if there is a law suit and the listener were asked if the dealer said he or she were SOT on such and such a date, the listener would have to answer “yes.” Don’t put them in that position.

5. Do Not Lie. Don’t lie to yourself; don’t lie to the factory; don’t lie to the lender.

Dealers, who lie to themselves about their problems, how they got there, or their ability to solve them, base their entire solution upon a lie and, without exception, compound and complicate the original problems.

A lie to the factory/lender will alienate the only entities which have both the ability to help and the most to gain, besides the dealer and the dealer’s family, in finding a workable solution. When in doubt, remember what Mark Twain said: “I never got hurt by anything I didn’t say.” He also said that when he was ninety, he recollected he had worried about a lot of things in life, most of which never happened.

6. Do Not Panic. There are many challenges in business, and being short of cash is but one of them. Numerous dealers have been there before and numerous dealers have survived.

Analyze the problem as if it were someone else’s problem, and compose a short letter as if you were giving advice to another dealer. The advice should be to get professional help. A storm at sea, calls for seasoned sailors. No one would want a crew with little experience in storms, unfamiliar with navigation, no charts, no radar and no one to call upon for advice. A dealer with a SOT problem is in a big storm, except it won’t go away with time. Without help, the dealer’s family, friends and employees will all be affected. The dealer has to make tough decisions, or time will make them-and the dealer will not like the decisions time makes.

At the time the lender has the second meeting, referred to above, wherein the lender wants the dealer to sign the work-out agreement, the dealer should be prepared to structuring of the work-out plan, the handling of a keeper, the method of repayment and such.

As soon as you know you are OT, your first call should be to us (or someone as experienced as us) and your second call (after visiting with us, your attorney and accountant) should be to the credit company. Telling the credit company you have sold and unpaid units before they tell you, is vital to establishing a foundation upon which to build a work-out plan. At the same time, Automotive Advisors’ experience is vital to the dealer and the dealer’s attorney and accountant, in providing constructive suggestions and in planning and recognizing realistic options.

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Personal Trainer – Importance of Setting Goals

After becoming a personal trainer, you need to have a plan in mind of how you intend to build your client base. People hire personal trainers because they want to attain a particular result. Aims and objectives give you and your clients, a plan to follow in an effort to obtain an agreed upon goal. Basically, aims and objectives help you see how well your clients are doing and how well they are going forward when compared to what their ultimate goal is.

Your clients’ aims are their strength to work out. Wanting to get in the gym is the first big step. By becoming a personal trainer, you’re the key to trigger your clients’ goals. If you do not set goals and objectives with your clients, their dedication to work out may shrink over time. Goals are very influential motivators. If your clients set goals, they will be much more probable to do what is essential to attain them. People, who set goals are much more loyal towards the required result, and without loyalty you will have very little achievement. Goals increase concentration and strength in both the trainer, and the client.

Consider that client who said she needed to lose twelve pounds. Her objective may be to: burn about 1,500 calories a day, work out for one hour, workout five times per week, and lift weights twice a week for an hour. She knows exactly what she wants to do and checks her goals on a daily basis. When she wakes up in the morning, she’ll know exactly what to do. This is much more effective then if the same woman were to wake up with no plan, or clue where to begin.

A number of the people who employ you will have had some type of mental or emotional issue with their weight, and will thus be insecure of their physical fitness. Examples are the woman who is still trying to lose her baby weight still after fifteen years, or that man who wants to be physically fit, but is too tied up in his work. When you set little achievable goals for people like these and when they achieve them, they will start to feel much more confident and upbeat about what they have the capability to achieve. The end result will be setting new, more difficult goals all in an effort to be even more fit. They will start looking forward to exercising and enjoy it; and that is the biggest benefit of all.

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Gout and Exercise – Some Surprising News

Gout is the most painful form of arthritis and is caused by an excessive amount of uric acid in the body. Gout symptoms come on quickly and intensely and often include extreme pain, swelling in the affected joint, redness and lessened mobility. Uric acid is a naturally occurring chemical in the body and if being over produced can be controlled with some medications specially made for the treatment of gout, though most excessive levels of uric acid come from a diet high in purines.

Purines are found in foods high in protein and can be found in common foods like salmon, yeast, bacon, turkey, and scallops, as well as unusual foods like heart, mutton, smelt, sardines and liver. When considering a treatment plan for gout, it’s important to work with not only your doctor but also a trained gout diet nutritionist.

Gout and exercise have also made some recent leaps up the gout treatment plan ladder. When thinking about gout and exercise it’s important to consider exercises that are easy on the joints and will not aggravate gout symptoms further. The best two forms of exercises for gout patients have been determined to be water aerobics and yoga. Water aerobics allows for the strengthening of muscles and joints in a low impact environment that offers no pressure on the joints during the workout routine.

Yoga offers stretching of the joints and muscles to help with flexibility which can also help prevent gout episodes and symptoms. Yoga is also a progressive form of exercise which allows for someone who is only a beginner or experience severe gout symptoms to start with smaller movements, then move to more challenging movements and positions as they are able to. Both of these forms of exercise are widely available at most fitness centers and community centers.

While, gout and exercise is a great way to help treat and prevent gout episodes, it’s important to work with a nutritionist on putting together a gout diet to get and keep the excessive of uric acid out of your body to better prevent future episodes. Pain management may also need to be worked into your treatment plan while you are working to prevent future episodes. With a little help and some dedication you can get your gout under control and keep it from affecting your active life.

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Get Rid of Man Boobs! Home Workout Solution

First off, I don’t want to mislead you. There is no ‘secret’ exercise that will magically make your man boobs go away. HOWEVER, let’s take a look at a few strategies that we can employ that have a good chance of helping you to get rid of man boobs:

  • Increase testosterone with strength workouts focusing on lifting HEAVY for low repetitions
  • Increase your body’s levels of fat-burning human growth hormone (HGH) by doing several High Intensity Interval Training (HIIT) workouts per week
  • Eating less (combined with training more) to create a calorie deficit – and gradual fat loss, week after week.

The Importance of Testosterone

Although general opinion suggests that you cannot ‘spot reduce’ fat, actual experience shows that hormone levels play a large role in where we accumulate fat.

Just look at the differences between men and women. Women’s higher estrogen levels make them accumulate fat in their breasts, hips, and butt. Men, on the other hand, tend to gain fat in the stomach.

More specifically, body builders who abuse steroids (basically overloading their bodies with synthetic testosterone) eventually cause the body to produce excess amounts of the female hormone estrogen. This leads to fat accumulation in the breasts, also called man boobs or gynecomastia.

So, since injecting testosterone obviously isn’t the way to go, we need to maximize our testosterone levels, NATURALLY.

Lifting heavy weights in the 4-8 repetition range can help the body release greater amounts of testosterone.

Increasing Testosterone With Heavy, Compound Lifts

As far as testosterone release is concerned, nothing beats movements like the squat and deadlift. Your body is forced to move A LOT of weight, and muscle groups are maximally activated from head to toe.

So, ideally, you would want to buy an Olympic weight set, get a couple sessions of coaching on proper form (crossfit trainers are great for this sort of advice), and do 2-3 general strength workouts per week consisting of the following sorts of movements:

  • Deadlift or Squat
  • Horizontal Pushing Motion (Dumbbell Bench Press, Dumbbell Incline Press, etc.) or Vertical Pressing Motion (Dumbbell Overhead Press, Military Press)
  • Horizontal Pulling Motion (Dumbbell Rows, Weighted Body Rows) / Vertical Pulling Motion (Weighted Pullups)
  • [To keep your body balanced, perform horizontal pushing motions on the same days as horizontal pulling motions, vertical press on the same day as vertical pulls]

OK, But What If I’m On A Budget?

Coaching – Proper form is essential to preventing injury, but you can learn most of what you need to know by checking out YouTube – there are several EXCELLENT deadlift form videos there, for example.

Equipment – It is pretty hard to beat an Olympic weight set. Even if that’s all you have, you can at least do deadlifts, which many agree are the ULTIMATE strength movement – especially for hormone activation. Check out Craigslist for deals, these sets can often go for around $100.

If that doesn’t work for you, experiment with sandbag training. Get an old army surplus duffel bag, buy a few bags of pea gravel and throw them into the dufffel, and practice lifting that. You can do A LOT with this simple piece of equipment, and it shouldn’t cost you more than $15 or so.

As for the pushing and pulling motions, here are a few excellent options – remember you can add weight as you gain strength by throwing some pea gravel into your backpack.

  • Horizontal Pressing Motions – (Decline Pushup – place your feet around 2 feet off the ground. For more difficulty, try it on a DIY suspension trainer (do a Google search for several excellent tutorials).
  • Vertical Pressing Motions – Handstand pushups (once you have developed pushup strength), sandbag overhead press, jackknife pushups (check YouTube for details)
  • Horizontal Pulling Motions – Body row on DIY suspension trainer (elevate feet for more difficulty)
  • Vertical Pulling Motions – Pullup (no pullup bar? throw a rolled up towel over a beam), weighted Pullups (tie some weight through your belt)

How to Get Rid of Man Boobs – HIIT Training to Boost HGH and Burn Fat

HIIT consists of doing short, intense intervals of exercise followed by short rests. One option is one minute exercise, one minute rest, repeated several times.

Here are a few suggestions:

  • Fat Burning HIIT Jumprope Workout – After a few minutes of warming up, alternate one minute of high knees sprinting with one minute of slower, double leg hops. Continue for 10-15 minutes.
  • Burpees Intervals– Burpees (do a YouTube search for instructions) are a PHENOMENAL total body conditioner. Alternate 60 seconds of burpees with 60 seconds of easy jumping jacks, for a total of 10-15 minutes.
  • Sprint Intervals – Alternate 60 seconds of intense running with 60 seconds of easier walking, for a total of 10-15 minutes.

Again, these are just a few ideas. Feel free to increase or reduce work and rest periods as you see fit.

Doing a few workouts like this every week will boost fat-burning HGH. Follow each workout with a brisk 20 minute walk to take advantage of your body’s fat burning state.

Eat Less

There are many approaches to dieting for fat loss, and some work well for certain people and not for others. For starters, I would like to suggest a simple idea:

Eat until you are no longer hungry, NOT until you are full!

Eating a little less, while upping your activity with the workouts we just covered, will help you to gain muscle while gradually losing body fat, INCLUDING that excess male breast tissue.

Summary

So, here are three ways to attack your goal and get rid of man boobs:

  • Boost testosterone and muscle mass with heavy strength training
  • Increase levels of fat-burning HGH with HIIT interval training
  • Eat less to create a calorie deficit

Now all that’s left is for you to get busy!

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The Ultimate Hardgainer Diet – 3 Tips

Despite all your best efforts for gaining weight and muscle mass has it still not happened yet? Are you sick and tired of you skinny genetics getting in the way of your muscle building attempts?

This article will reveal the correct hardgainer diet, so that you can start putting on the pounds. Moreover if you are working out, then a correct diet is vital to avoid injury.

Ok, so let’s get started…

1. The first and most obvious tip for hardgainers to gain weight is simply to eat much more. However this does not mean simply eating everything and anything. This common myth will lead you down the path of the “skinny-fat” guy. Instead you want to eat a balanced diet made up of roughly 45% carbohydrates, 35% proteins and 20% fats. Furthermore you want to ensure that you are eating about 6 meals per day (1 every 2-3 hours). Some recommended foods are:

o Carbs – Potato, Bread, Rice

o Proteins – Steak, Salmon, Tuna, Chicken

o Fats – Nuts, Peanut Butter and Olive Oil Olive oil, nuts and peanut butter

2. Supplements are also a very important part of the hardgainer diet. They help you work out harder and faster and also allow you to gain weight quicker and easier. However make sure that the supplements you choose to use have been around for a few years and are well known. Some of the newer “wonder” products may have negative long term effects. Not know now. Stick with the basics such as protein shakes, creatine (powdered), fish oil and multi vitamins.

3. The last part of the hardgainer diet is actually a workout exercise. If you want to bulk up and gain a lot of muscle mass then it is vital to incorporate the squat and the dead lift in all workout routines. In fact these two exercises are responsible for more muscle gain than any other exercise (according to bodybuilders worldwide). Put simply, if you want to build up muscle, then these 2 exercises are very valuable.

Ok, so there you have the ultimate hardgainer diet. Incorporate all 3 of these tips into your lifestyle and you will notice a big improvement in your muscle development. This is just the start however, if you want to really pack on the muscle then make sure you check out the website below for comprehensive workout routines and much more.

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Recommended Nutrition and Diet For a Speed and Agility Training Program

When starting a speed and agility training program many of today’s athletes ignore one of the most important aspects of achieving desired results, and that is diet and nutrition. Too many young athletes tend to eat too much fast food and not pay attention to what they are eating throughout the day.

To get the most out of a speed and agility workout the best place to start when it comes to nutrition and diet is a well balanced meal. All meals throughout the day should contain food from all four food groups. If this is not possible then make sure that throughout the day your diet has contained portions from all four food groups. 

To enhance your diet to deal with the sufficiently high physical demands of sports training, which requires a high rate of energy production, you will need to increase your carbohydrate intake. Whatever sport or training you are participating in, this type of energy production can only be achieved by the breakdown of carbohydrates. This means that players should pay particular attention to this aspect of their diet – more especially when considering the notorious drills of speed and agility programs, especially when athletes are given no guidance about what to eat. The heavy training schedule that most speed and agility training involves, only serves to increase the need for carbohydrate intake.

When discussing this subject, it is usual to express the form of the energy consumed as percentages (proportions) eaten as carbohydrate, fat and protein. While the typical diet for the general population is about 40% carbohydrate, 45% fat and 15% protein, the recommended dietary proportions for a soccer player (who training is very strenuous and well rounded) would be roughly 65% carbohydrate, 20% fat and 15% protein, according to Peak Performance Newsletter. 

The ingestion of essential amino acids immediately after exercise increases protein synthesis, meaning greater muscle and (provided you’re training ‘properly’) more power. A very important point in protein ingestion is the timing – if you’re taking any protein shakes or bars, take it asap after exercise. 

Provided you’re eating a well balanced, energy sufficient diet, creatine supplementation has also been shown to improve repeated sprint ability as previously discussed in the Vitamins and supplement article. 

Some information used in this article was gathered from the Peak Performance newsletter.

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