The sciatic nerve is not actually a single nerve, but a bundle of many nerves that leave the spine from the lower back and sacral regions. From here, the bundle moves towards the glutes then splits to various destinations on the legs. One nerve supplies the front of the thigh, one the back and another the lower shin. Irritation of any of these nerves may cause tingling, pain or numbness we call sciatica.
Individuals with mild to moderate sciatica are usually prescibed stretching and strengthening movements. Both are done to tolerance according to that days pain level. It is best to have a sciatica program designed by a Physical Therapist as few Personal Trainers have the knowledge to work with a special population like sciatica. The contraindictated movement for all strengthening and stretching is forward flexion as this could furthur irritate the condition.
Two more classic moves to avoid are toe touches and full sit ups. Toe touches involve full forward flexion and put all your body weight on your lower back. Full sit ups also stress the lower back. Instead of coming all the way up just do crunches with only your head and shoulders raising slightly off the ground.
Finally, many people will assume since they have a back problem they need to strengthen it. Not the case with sciatica. With sciatica you want to stretch your lower back and strengthen your abdominals. Performing back extensions which are a low back strengthener can worsen sciatica.
In summary, either have a Physical Therapist or a Chiropractor design your exercise program. The stretching and strengthening exercises will provide pain relief as well as a better level of overall fitness. Pay attention to the trigger exercises listed in this article to avoid injury, pain or relapse.
--
Dr Lanny Schaffer an Exercise Physiologist is the President of The International fitness Academy. For more cutting edge fitness information for healthy and special populations go to http://www.aerobic-exercise-coach.com
Fat Secrets
Burn That Fat
Sunday, June 30, 2013
Strength Training for Wrestling
1. Box Squat
There are a number of reasons why wrestlers should box squat. One, I’ve found that it’s easier for my wrestlers to learn and execute. Nothing is more frustrating than spending hours upon hours working technique with a wrestler because that’s something they already do in practice. Not only is the box squat easier to learn than the free squat; it’s also more effective. I believe the box squat to be more effective primarily for two reasons. First, the pause in between the eccentric (sitting down) and concentric (standing up) simulates stalemate situations in wrestling where producing a powerful effort from your lower body may be necessary to winning that situation. Second, you are able to recuperate faster from a box squatting workout than a free squatting workout. In fact, this happened to me just this past Sunday. I was training a group of wrestlers and the bar we wanted to box squat with was being used by someone else in the gym. So on the fly we agreed that hack squatting would be a suitable alternative for the day. When those wrestlers came in on Tuesday for their next lifting session they all said they were still unbelievably sore from Sunday’s workout and that walking had been a chore the last couple of days. Now, if walking is a chore, how the heck do you expect to practice at a high level??
2. Deadlift
The deadlift is probably one of the best all around lifts a wrestler can do to improve their strength on the mat. The deadlift strengthens the posterior chain (hamstrings, glutes, and back) as well as the hands. We all know having a strong grip and back are important to being a successful wrestler, but the hamstrings and glutes are often looked over when developing a wrestling specific strength training program. The reason the hamstrings and glutes are so important for wrestlers to develop is because they are responsible for hip extension. What’s hip extension? It’s the same movement you see when you’re sprawling, finishing a takedown, lifting an opponent, and throwing an opponent. We’ve all heard our coaches scream “HIPS!!” at one time or another and the deadlift is one of the most efficient ways to develop the muscles responsible for strong hips needed to win more matches.
3. Weighted Chinup
The weighted chinup is by far the best upper body exercise a wrestler can do when looking to increase their strength on the mat. It has been stated time and again that wrestling is a sport of pulling. Therefore, I feel maximally developing the upper body pulling muscles will put wrestlers in a better position to succeed in matches. The wrestlers with the best weighted chinups that I work with can all do around 100lbs for 3 reps. These same wrestlers can also finish nearly every shot they get in on. Coincidence? I’ll let you decide for yourself.
4. Bench Press
Now, I know I argued above for the weighted chinup being important for wrestling specific strength training programs, however, there is a reason why you’ll find the bench press in about 99.9% of strength training programs in the country- it’s a tried and true way to develop upper body strength. Is it super functional for wrestlers? No. But then again, is lying on your back pushing on something seen in any sport? Having a stronger upper body never hurt a wrestler’s chance at success, so don’t worry so much about it and get benching some heavy weights!
Saturday, June 29, 2013
Muscle Supplements - Bodybuilding Energy Drinks
Energy drinks have become quite popular since the late 1980s. The components have also come a long way as new compounds and recently discovered effective agents have been added to the mix. The question, however, still remains - Are bodybuilding drinks really effective or are people better off taking plain water? Find out more about the true nature and efficacy as well as the dangers behind seemingly healthy concoctions.
Energy drinks are beverages that can provide more energy in the form of good extra calories compared to other types. The calories these contain are actually lower compared to regular soft drinks and do not pose the usual side effect of glucose spiking. Bodybuilders basically consume these drinks at the start of the day, pre-workout or post-workout in order to increase their endurance and stamina to last different activities and exercises.
Some of the general components that can be found in bodybuilding energy drinks include methylxanthines, caffeine, herbs, guarana, B vitamins, taurine, maltodextrin for taste, creatine, carnitine, inositol, gingko biloba and glucuronolactone. Some brands may contain a lot of sugar but the main ingredient in all types is caffeine that enhances mood, alertness and focus. Eight ounces of the beverage usually have around 75 to 100 mg of caffeine.
Normally, the body heavily relies on glucose and glycogen stores for energy in order to support a variety of tasks. Since bodybuilders frequently burn up more calories and engage in various diets that basically controls carbohydrate intake, it is possible for glucose stores to run out faster compared to sedentary individuals. Bodybuilders aim to gain new lean muscle while preserving what they already have. This requires a strategic intake of calories. Since they perform heavy lifting regularly, they should properly allocate intake of extra calories at the right time so that the body consumes it to support the anaerobic tasks without eating up valuable muscle. Energy drinks are most effective and renders most noticeable results when consumed before or during exercise. Post-workout, these are also effective to replenish glycogen stores.
Many bodybuilders who take energy drinks strategically report several advantages including reduced muscle soreness after hitting the gym, reduced burning sensation during intense workouts and faster recovery. Some products contain alpha L-Polylactate which controls lactic acid production in the muscles responsible for causing post-workout pain responses. The type of sugar used in good energy beverages is also complex and produces the same effects as complex carbohydrates like brown rice, whole-wheat grains and oatmeal. This means that the body doesn't store unnecessary fat and sugar breaks down slowly to be properly absorbed and not hoarded as fat.
Other known benefits include cell protection through the presence of antioxidants. These work by inhibiting damage caused by free radicals formed during exercise. Oxygen distribution and blood circulation is also enhanced throughout the body minimizing muscle damage, prevent cramps and improve strength and performance. Electrolytes in the drinks insure that fluids and nutrients are well maintained in the muscles reducing the risk for injury and hastening recovery. With low osmolality, fluids and other nutrients are delivered to and absorbed by the muscles quickly so individuals can expect faster and more productive muscle gains.
Since there are virtually hundreds of brands and types to choose from, make sure that the bodybuilding energy drinks you pick perform as indicated - to provide energy. You don't have to pay for very expensive ones claiming to contain so many components you may not even have heard of before. Side effects are also possible among those who have forms of epilepsy, are pregnant or under 18 years of age.
Some drinks have been banned in a number of countries due to fatal results. Nervousness, dizziness, anxiety, restlessness, insomnia, vomiting, muscle twitching and headaches are other possible side effects.
Friday, June 28, 2013
Should You Drink the P90X Recovery Drink Every Day?
Warm up and cool down are the most important, and often ignored aspects of any exercise routine. There are a lot of accessories, nutritional supplements and equipments, which are supplied along with a particular exercise routine primarily for the purposes of keeping the body fit while working out and gaining maximum results. The p90x workout routine is no exception and things like the p90x recovery drink, p90x power diet plans and the p90x natural supplements are easily available all over the market. These supplements can either be ordered alongside your p90x program kit, or they can be brought from stores and dieticians on personal order. Apart from drinks and supplements, another important thing that one needs to look at before investing heavily into the p90x program is whether the p90x is for you or not and whether or not your body is suited to the program and its stringent requirements. You should go in for the routine only after you have done some homework on the exercises in the program and ensured that you are indeed willing to indulge in such a strenuous routine.
The first thing you need to consider before setting in for an all out p90x approach is your current fitness level. If you have not worked your muscles out for years, it is quite possible the p90x is not for you. I am not discouraging you, but then, this is not a simple routine, and you need to be mentally prepared to follow it religiously. If you get bored from following a boring workout routine, then the p90x might prove to be the boon you had been searching for. With a wide range of workout routines encompassed in its gamut, the p90x is definitely not a boring routine. In fact, the whole concept of 'muscle confusion', on which the p90x rests, is based upon changing of routines more frequently, so that your muscles do not adjust to a particular routine.
You also need to invest on equipment if you want to follow the p90x in the manner in which it is meant to be followed. You would need to invest on chin-up bars, push up stands, yoga mats and weights. I would suggest that you get around 100 pounds of weights in various denominations and use adjustable dumbbells and rods. In this way, you would not have to invest in a number of fixed dumbbells, and you would be covering the length and breadth of all possible weight combinations that you can lift. Besides, using a variable weight dumbbell would result in saving up a lot of space, besides saving you hard-earned money.
Finally, the program is not a magic pill, and to get ripped in 90 days, it is natural that you would be required to keep a strict vigil on your diet consumption. It is suggested that you follow the power diet plans given in the p90x manual. According to the expert designers of this program, 75% of your success with p90x depends upon your food intake and only a meager 25% depends upon you workout capabilities.
This author lives in Flemington, NJ with her husband and 5 month old daughter and is an expert contributing author for an exercise and fitness p90x site offering variety of p90x workouts and p90x recovery drink.
The first thing you need to consider before setting in for an all out p90x approach is your current fitness level. If you have not worked your muscles out for years, it is quite possible the p90x is not for you. I am not discouraging you, but then, this is not a simple routine, and you need to be mentally prepared to follow it religiously. If you get bored from following a boring workout routine, then the p90x might prove to be the boon you had been searching for. With a wide range of workout routines encompassed in its gamut, the p90x is definitely not a boring routine. In fact, the whole concept of 'muscle confusion', on which the p90x rests, is based upon changing of routines more frequently, so that your muscles do not adjust to a particular routine.
You also need to invest on equipment if you want to follow the p90x in the manner in which it is meant to be followed. You would need to invest on chin-up bars, push up stands, yoga mats and weights. I would suggest that you get around 100 pounds of weights in various denominations and use adjustable dumbbells and rods. In this way, you would not have to invest in a number of fixed dumbbells, and you would be covering the length and breadth of all possible weight combinations that you can lift. Besides, using a variable weight dumbbell would result in saving up a lot of space, besides saving you hard-earned money.
Finally, the program is not a magic pill, and to get ripped in 90 days, it is natural that you would be required to keep a strict vigil on your diet consumption. It is suggested that you follow the power diet plans given in the p90x manual. According to the expert designers of this program, 75% of your success with p90x depends upon your food intake and only a meager 25% depends upon you workout capabilities.
This author lives in Flemington, NJ with her husband and 5 month old daughter and is an expert contributing author for an exercise and fitness p90x site offering variety of p90x workouts and p90x recovery drink.
Thursday, June 27, 2013
Quick Abdominal Muscle Workouts Using Kettlebell DVD
In our time pounded society, it's difficult to endeavor to squeeze in a workout much less include time for a diverse abdominal muscle routine. Still, a person demand not give up when shortened on time. There are countless dissimilar selections for quick abdominal muscle workouts , which are economical and simple to follow suchlike in a http://adjustablekettlebells.com/.
There are various rationalities why a person could be reduced on time. Parents ordinarily have less time to sacrifice to themselves when staying at home. Between dinner, activities and preparation at night with kids are ordinarily booked. The same may happen during the daybreak habit for the families. During week, an individual may discover that they simply want to rest when they get home after a long day. The easy idea of workout can recall images of trips to the gym as well as a challenging routine that necessitates special costume, fancy equipment and at least twenty minutes for which to devote to that routine. The amount of grounds not to workout is almost endless. Nonetheless, most individuals do not suppose that abs workouts are gentle to access via the internet, book or video.
The simplest and swiftest abdominal muscle routine is to do a set of 10 usual crunches accompanied by 10 sideways crunches to the knees on both left andas well as right sides. Complete the abdominal muscle physical exercise by doing 10 backward crunches with the knees coming to your chest. Depending upon physical fitness level, this abdominal workout might be finished in less than 2 minutes. An individual might boost upon this routine as abdominal potency as well as stamina enhance by simply restating the rhythm, as you preferred.
http://adjustablekettlebells.com/ provides another alternative for people who are annoyed with self-motivation as well as crave diversity. Anyone might choose a DVD with customary crunches or straight routines that target the abdominal muscle through movement. For individuals who regard to set up weight to their routines, kettlebell training spots out the abdominals. Anyone might visit few web site , which is dedicated to kettlebell training, to view workout and ascertain the correct phase under the minute of stability pointing. Kettlebell DVD is likewise obtainable on distinct websites for people who care to examine and determine kettlebell training.
How to Build a Big, Thick, Powerful Chest
If you are a dedicated weight trainer what is the first thing you are asked when people notice your physique?....."How Much Can You Bench?" Why? Because it is the original ego-lift and is one of the foundation exercises employed to build a big chest.
Every man and boy (and some woman) who join their first gym or pick up their first weight has an innate, primary instinct to build up their chest.
A big chest seems to symbolize masculinity and a man who carries a big chest commands respect and attention.
I have said before that to be Mr Olympia you need to blow away the competition with an amazing back (i.e. Dorian, Ronnie, Cutler, Haney etc). Having said that you can see quite clearly that EVERY Mr Olympia winner has had a big, thick, powerful chest.
Arnold and Franco Columbo may well have had the best chests of all time and although they had assistance from certain ergogenic aids (use your imagination) they still had to train very hard with the right exercises, the right program structure and mountains of intensity. Check out these amazing images... WOW!
Now, realistically, not everyone is going to grow a chest like these two boys. Apart from hard work and said ergogenic aids they also had pretty damn decent genetics and did everything right without much of a struggle.
Having said that I have observed hundreds of clients and training partners and thousands of gym members and weight trainers over the last 15 years and I can list all of the anomalies that hold people back from building a good chest. Keep them in mind when you are training...
1. Scapula Retraction
Definitely the most important rule when performing any chest exercise. You must be able to pull your shoulders back and down and hold your shoulder blades (scapula) together during the entire repetition of any chest exercise. This allows you to isolate the pectorals fully causing maximum muscle fiber activation. People who find this difficult, and I'll explain why later, never experience a complete Pec contraction and tend to fatigue the shoulders before the chest.
2. Spinal Curvature and Flexibility
This is what a healthy and normal spine looks like and you can see it has several natural curves which provide many functions relating to posture, movement, force absorption, neural network/protection, flexibility etc. Concerning chest development I have noticed that if people have a flat or straight spine, i.e. less pronounced curves, they have a lot more trouble arching their back to properly perform scapula contraction during chest exercises. I have also observed that flatter-spined weight trainers seem to have less room in their torso's to build thicker Pecs while those with more pronounced curves are able to do so.
3. Dominant Deltoids and Triceps
Those lucky to be blessed with a large pair of cannon-ball shoulders (delts ) and horse-shoe triceps may find it difficult to isolate the Pecs in chest movements as these two muscle groups can easily dominate and take over. This means that the chest is never fully worked and is always trying to play catch-up.
4. Weak Deltoids and Triceps
Conversely a pair of less developed delts and triceps can hamper the productivity of a chest workout by giving out before the chest is fully fatigued. If you are performing a pressing movement where the delts and triceps are heavily involved and they give out first then the set is over and the Pecs are left under-stimulated.
5. Starting From Scratch
If you are a beginner it is hard to feel the chest contracting properly during a set. You not only have a poor mind-muscle connection (the ability of the motor cortex in your brain to send messages to the motor neurons commanding all the muscle fibers to contract) you also, most likely, have a thin pectoral muscle which has no discernable contraction. In this case technique and mental focus is extremely important and once the first hard-won bit muscle is built it actually becomes easier to feel the contraction and continue the growth process.
6. Poor Flexibility
This relates back to point 1 and 2. If your upper body flexibility is poor, i.e. your shoulder joints have reduced range of motion and your spine has deviated from the most optimal curves (bad posture), then arching your back and performing scapula retraction become much more difficult. Training with poor posture and flexibility also increase the risk of injury.
The Golden Rules of Chest Training
1. Scapula Retraction
The ability to hold the shoulder blades together during chest exercises will withdraw shoulder involvement from the movement isolating the chest building tone, size and strength.
2. Arching the Back
Arching the back when setting the body position for a chest exercise will allow full scapula retraction and the ability to build chest thickness.
3. Perfect Technique
I have written a two and half thousand word article about this subject. It is called 'The Perfect Rep: Unlocking the Secret for Permanent, Effective Training'. Please read this if you want to take your body to its full potential. In a nutshell:
* Accentuate the negative (release the weight slowly)
* Perform the positive phase (lifting the weight) with controlled force
* Use a full and appropriate range of motion
* Achieve a noticeable stretch and contraction
* Exhale when exerting force to lift
* Focus on the action of the pectoral muscle during the exercise
* Make sure you are using the correct movement pattern
* Set and maintain perfect body position
4. Focus on Free-weights and Compound Movements
Big, thick, powerful Pecs are built from a focus on barbell presses, dumbbell presses and weighted dips. Next in line of duty are plate-loaded machine presses, pin-loaded machine presses, smith presses, cable presses and push-ups. Last we come to cable/dumbbell/machine flyes and pec deck. To explain why free-weight, compound exercises are essential for building size and strength I will include this excerpt from and article I wrote called: '10 Awesome Compound Exercises That You Should Never Miss Out On'...
What Are The Benefits Of Employing Compound Movements?
* They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved.
Example: A 'Push-press' trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do 'lateral raises, tricep extensions, leg extensions, hip extensions' and more to emulate the same amount of muscular stimulation.
* There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force.
* Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronized efficiency. This means that the muscles become a powerful team that work well together.
* There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot.
* You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focusing on compound exercises will stabilize your body and keep you safe. Build up the weights slowly and engage your abs and core all the time.
* A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body's battle with the heavy weights.
* The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.
5. Intensity
You must push yourself safely towards absolute muscular failure to get an over-compensation response from the body that will result in a strength and growth increase.
6. Warm-up Correctly and Stretch Between Sets
* 5 minutes light cardio on a machine that involves all the upper and lower body
* Some light stretches
* Pyramid warm-up set weights on your first chest exercise before you get to your work sets. Example: Bench Press - 40kg x 20 reps, 60kg x 15 reps, 80kg x 10 reps, 100kg 2 x 8 reps
* Perform work sets only after your first exercise
* Perform medium chest stretches between sets to increase blood flow, recovery and flexibility
* Perform heavy stretches at the end of your workout
7. Exercise and Set Volume
Choose 5-8 exercise and perform 2 work sets per exercise. This will give you are variety of angles and directions to work through covering every area of the chest. You will also be able to focus your intensity on performing two hard sets rather than spreading your power over several sets.
With all these extremely important points in mind I will now give you an infallible chest program not unlike what I do in my own training sessions. There will be two programs to choose from. Each has its own unique structure but both will deliver the same result: A Big, Thick, Powerful Chest...
Joey Sheather is the head trainer at Global weight training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Weight Training.
Every man and boy (and some woman) who join their first gym or pick up their first weight has an innate, primary instinct to build up their chest.
A big chest seems to symbolize masculinity and a man who carries a big chest commands respect and attention.
I have said before that to be Mr Olympia you need to blow away the competition with an amazing back (i.e. Dorian, Ronnie, Cutler, Haney etc). Having said that you can see quite clearly that EVERY Mr Olympia winner has had a big, thick, powerful chest.
Arnold and Franco Columbo may well have had the best chests of all time and although they had assistance from certain ergogenic aids (use your imagination) they still had to train very hard with the right exercises, the right program structure and mountains of intensity. Check out these amazing images... WOW!
Now, realistically, not everyone is going to grow a chest like these two boys. Apart from hard work and said ergogenic aids they also had pretty damn decent genetics and did everything right without much of a struggle.
Having said that I have observed hundreds of clients and training partners and thousands of gym members and weight trainers over the last 15 years and I can list all of the anomalies that hold people back from building a good chest. Keep them in mind when you are training...
1. Scapula Retraction
Definitely the most important rule when performing any chest exercise. You must be able to pull your shoulders back and down and hold your shoulder blades (scapula) together during the entire repetition of any chest exercise. This allows you to isolate the pectorals fully causing maximum muscle fiber activation. People who find this difficult, and I'll explain why later, never experience a complete Pec contraction and tend to fatigue the shoulders before the chest.
2. Spinal Curvature and Flexibility
This is what a healthy and normal spine looks like and you can see it has several natural curves which provide many functions relating to posture, movement, force absorption, neural network/protection, flexibility etc. Concerning chest development I have noticed that if people have a flat or straight spine, i.e. less pronounced curves, they have a lot more trouble arching their back to properly perform scapula contraction during chest exercises. I have also observed that flatter-spined weight trainers seem to have less room in their torso's to build thicker Pecs while those with more pronounced curves are able to do so.
3. Dominant Deltoids and Triceps
Those lucky to be blessed with a large pair of cannon-ball shoulders (delts ) and horse-shoe triceps may find it difficult to isolate the Pecs in chest movements as these two muscle groups can easily dominate and take over. This means that the chest is never fully worked and is always trying to play catch-up.
4. Weak Deltoids and Triceps
Conversely a pair of less developed delts and triceps can hamper the productivity of a chest workout by giving out before the chest is fully fatigued. If you are performing a pressing movement where the delts and triceps are heavily involved and they give out first then the set is over and the Pecs are left under-stimulated.
5. Starting From Scratch
If you are a beginner it is hard to feel the chest contracting properly during a set. You not only have a poor mind-muscle connection (the ability of the motor cortex in your brain to send messages to the motor neurons commanding all the muscle fibers to contract) you also, most likely, have a thin pectoral muscle which has no discernable contraction. In this case technique and mental focus is extremely important and once the first hard-won bit muscle is built it actually becomes easier to feel the contraction and continue the growth process.
6. Poor Flexibility
This relates back to point 1 and 2. If your upper body flexibility is poor, i.e. your shoulder joints have reduced range of motion and your spine has deviated from the most optimal curves (bad posture), then arching your back and performing scapula retraction become much more difficult. Training with poor posture and flexibility also increase the risk of injury.
The Golden Rules of Chest Training
1. Scapula Retraction
The ability to hold the shoulder blades together during chest exercises will withdraw shoulder involvement from the movement isolating the chest building tone, size and strength.
2. Arching the Back
Arching the back when setting the body position for a chest exercise will allow full scapula retraction and the ability to build chest thickness.
3. Perfect Technique
I have written a two and half thousand word article about this subject. It is called 'The Perfect Rep: Unlocking the Secret for Permanent, Effective Training'. Please read this if you want to take your body to its full potential. In a nutshell:
* Accentuate the negative (release the weight slowly)
* Perform the positive phase (lifting the weight) with controlled force
* Use a full and appropriate range of motion
* Achieve a noticeable stretch and contraction
* Exhale when exerting force to lift
* Focus on the action of the pectoral muscle during the exercise
* Make sure you are using the correct movement pattern
* Set and maintain perfect body position
4. Focus on Free-weights and Compound Movements
Big, thick, powerful Pecs are built from a focus on barbell presses, dumbbell presses and weighted dips. Next in line of duty are plate-loaded machine presses, pin-loaded machine presses, smith presses, cable presses and push-ups. Last we come to cable/dumbbell/machine flyes and pec deck. To explain why free-weight, compound exercises are essential for building size and strength I will include this excerpt from and article I wrote called: '10 Awesome Compound Exercises That You Should Never Miss Out On'...
What Are The Benefits Of Employing Compound Movements?
* They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved.
Example: A 'Push-press' trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do 'lateral raises, tricep extensions, leg extensions, hip extensions' and more to emulate the same amount of muscular stimulation.
* There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force.
* Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronized efficiency. This means that the muscles become a powerful team that work well together.
* There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot.
* You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focusing on compound exercises will stabilize your body and keep you safe. Build up the weights slowly and engage your abs and core all the time.
* A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body's battle with the heavy weights.
* The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.
5. Intensity
You must push yourself safely towards absolute muscular failure to get an over-compensation response from the body that will result in a strength and growth increase.
6. Warm-up Correctly and Stretch Between Sets
* 5 minutes light cardio on a machine that involves all the upper and lower body
* Some light stretches
* Pyramid warm-up set weights on your first chest exercise before you get to your work sets. Example: Bench Press - 40kg x 20 reps, 60kg x 15 reps, 80kg x 10 reps, 100kg 2 x 8 reps
* Perform work sets only after your first exercise
* Perform medium chest stretches between sets to increase blood flow, recovery and flexibility
* Perform heavy stretches at the end of your workout
7. Exercise and Set Volume
Choose 5-8 exercise and perform 2 work sets per exercise. This will give you are variety of angles and directions to work through covering every area of the chest. You will also be able to focus your intensity on performing two hard sets rather than spreading your power over several sets.
With all these extremely important points in mind I will now give you an infallible chest program not unlike what I do in my own training sessions. There will be two programs to choose from. Each has its own unique structure but both will deliver the same result: A Big, Thick, Powerful Chest...
Joey Sheather is the head trainer at Global weight training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Weight Training.
Wednesday, June 26, 2013
Bowflex Adjustable Dumbbells, Perfect for Toning Workout routines
- Conserve you income - Those month to month gym membership charges include up. Check out calculating how a great deal you would spend at the health and fitness center in twelve months.
All of the aforementioned have a sales and profits tag-line of some type or another for you to get their product above their rivals. PowerBlock's marketers typically use "original", "ergonomically designed" and "best" amongst their sales and profits pitch, whereas Gold's fitness center can market their products as currently being cheaper than their rivals. Owning employed them all, I can categorically say devoid of biased that the Bowflex SelectTech 552 Dumbbells offering is the greatest! The explanation, it is really faster to use/ alter than the "original" and "best" options and the adjustment is not prone to "stick", as I've experienced on the cheaper copies. The Bowflex SelectTech 552's are also secure in the palm and are not too cumbersome in size for use in the course of a gym exercise. Also of note, they offer the best incremental range of individuals available and show up to age greater (display less indicators of wear), compared to less expensive choices.
You might have noticed that Bowflex present a more substantial adjustable dumbbell - the SelectTech 1090's (10lb to 90lb adjustment per dumbbell). Though they've existed for a number of several years now, the 1090 dumbbells had been in creation for a couple of several years prior, most most likely the problem more than the size a major contributing concern. The Bowflex SelectTech 1090 Dumbbells are a good results for the heavier household lifter, benefiting from the create good quality and convenience of the more compact 552 dumbbells, having said that, the 1090 dumbbells are not a dumbbell set for couples. Most ladies will uncover the shaft (just shy of 18" very long) a bit awkward for some health and fitness center workouts, in addition the more compact increment settings of the 552 dumbbells are an individual of the causes they're favored about other adjustable dumbbells. If you are a heavier home lifter and you can pay for it, you'd enjoy acquiring the two pairs (552's and 1090's). If it is an "both/ or" option you're generating, I'd opt for the smaller sized 552's in preference and include a lot more barbell perform for your heavier workouts/ lifts, if expected.
Going to a gymnasium has grow to be a well-liked routine amid nearly all professionals close to the entire world. Going to a fitness center is not only a trend for them, they have recognized the benefits of executing exercise routines in a fitness center. We can conveniently discover gyms in significant cities all around the globe. Nevertheless, if you live far from the town, it is time consuming and inconvenient to go to a health club. The alternative is, of course to have an assortment of gymnasium products in your household or apartment. Fortunately, you can easily locate quite a few on the net suppliers that sell high-good quality health and fitness center gear.
A person of must-have health and fitness center things is a dumbbell. Amongst a lot of dumbbells that you can come across, I advocate that you acquire the Bowflex Selecttech 552 dumbbells.
Tuesday, June 25, 2013
Apparel And Equipment In Sports, Fitness And Recreation
These days there are many big brands that cater to sports, fitness and recreation enthusiasts. Nike catapulted to number one when they hired basketball legend Michael Jordan to endorse for them because at the height of that advertising campaign everyone indeed wanted to be like Mike. They continued their reign and reinforced their being number one when they chose golf’s amazing newest star then Tiger Woods as another endorser.
Adidas is also another leading brand whose latest campaign celebrate originality showcased their collaborations some of the best designers in the world. These brands not only battle in coming up with innovative products, getting the more popular image model or launching award winning advertising campaigns but they even have their presence felt in the movie industry.
In 2000, the movie What Women Want starring Mel Gibson and Helen Hunt was a big hit. The story is about an advertising executive who one day woke up being able to read women’s minds. True, the actors and the plot make for a good movie but Nike gained so much from this movie.
There is no better way to present a new way of thinking in terms of women’s shoes that are great in all areas- sports, fitness and recreation. The movie explained the whole process that Nike had to go through to come up with one product. Just in case you are wondering, the Nike ad representatives in the movie were not actors they were really from Nike and that now Nike has an entire line for women simply called Nike Women.
Adidas, on the other hand, had Goal. Goal is the success story of this small town boy who made it big in the soccerlandia. While more subtle than Nike, the movie stressed that Adidas is number one in football. Nike can claim their throne in the world of basketball but soccer or football will always have Adidas as its number one shoes.
Sports equipments are more easygoing on their Ads, not much brouhaha, it is simply all about the quality of the equipment. Players sporting them are almost usually number one in their fields but they are not required to be as marketable as their apparel endorsers’ counterpart. The point being the best players in their respective fields uses us so if you decide to use as then you can end up number one as well. They are more scientific in their approach owing to details more than just the overall impact.
Indoor Rock Climbing for Fitness: It's Not Extreme Anymore
Once an activity labeled as an "extreme sport", rock climbing has in the last few years become a very popular workout activity as the use of indoor climbing walls in fitness facilities, community centers and health clubs has increased and made the sport much more user friendly. Not only can it be fun and exciting, rock climbing is one of the most effective strength training workouts a person can ever have, providing fitness and strength benefits that are difficult to match with any other single activity. If you want to work out every muscle in your body in the shortest amount of time possible and get quick results in strength, body shape, toning and muscular endurance, there is no better thing to do. It burns a tremendous amount of calories as well, assisting with weight or fat loss. And did I mention that it is fun? Participants sometimes have such a blast that they even forget to feel tired! Around twenty years ago, the very first climbing gyms started appearing around the United States. One of the first was The Vertical Club in Seattle, Washington, and that is where I first took a lesson and learned to climb. My experience walking in there in 1993 was TOTALLY different than a new climber would have walking into the average climbing facility now. Back then, climbing gyms were primarily the domain of serious rock climbers who needed a way to stay in shape during the bad weather months or in between trips to outdoor climbing locations. Climbing as a general fitness activity hadn't arrived yet.
When I entered the facility that day, I was first greeted by a man on crutches who told me he had just broken his ankle in an outdoor climbing fall. He seemed pretty intense. There were several men climbing near the front without shirts on, their bodies seemingly made of nothing but muscle and sinew. One of them was attempting a climbing move just a few feet off the ground right in front of his buddies, who stood no more than arms reach from him, shouting him encouragement and prepared to break his fall if he came off the wall. He was exerting himself fully while trying the move, and I was struck by his effort, while all he had to do was literally put his foot down and he would have been standing directly on the ground.
I felt somewhat intimidated by the atmosphere. The place was definitely filled with people who climbed seriously, and at that time I was definitely someone who did not. I was glad I was there to take an actual lesson because I would have absolutely no idea how to start for myself. My teacher was the owner of the club, and he was very friendly and helpful. It was almost like having my own personal trainer. By the end of the 2 hour lesson I knew my way around the gym and the equipment and knew how to belay another climber and tie myself into the rope for safety. And I had climbed from the bottom of the walls to the top several times successfully. I was officially a climber, albeit a very enthusiastic beginner.
In the present day, a first trip to a climbing facility for a beginner will be a completely different experience. There are many more climbing gyms around, and like I mentioned above, many fitness centers and health clubs have climbing walls now. These climbing gyms and fitness center walls are used much more now by the average fitness enthusiast who is looking for a fun way to workout or have some recreation, and beginner classes abound. The look and feel of the facilities is usually very family friendly. Birthday parties and social events for kids, corporate outing and team building for adults as well as family recreation outings make up a huge percentage of the business for climbing walls nowadays. A first time visitor will be greeted by an enthusiastic staff wearing matching t-shirts and typically watch a safety video that gives an overview of the procedures of the facility. Then in a small group or individually, they are led out to attempt a few climbs before they are cleared to use the place on their own. The extensive orientation I received at The Vertical Club is mostly a thing of the past. The equipment and safety set up is much easier for the average person to learn, which gets them climbing and having fun sooner. This has greatly increased the number of people who participate in climbing and has led to the serious climbers that I saw on my first trip to The Vertical Club frequently being the minority in the gym at any given time.
Getting your exercise while climbing indoors usually involves you making your way from the floor toward the ceiling of the facility using plastic holds for your hands and feet that have the same look and feel as real rock. These are attached to a wall that is textured to resemble a real cliff face. As you make your way to the top, a cable attached to an automatic belay device or a rope attached to your partner and tied to your safety harness that you wear keeps you safe from a fall. Most indoor facilities have walls for roped climbing that go up to about 30 feet in height, though some in the United States go from 60 to 90 feet. Most facilities also have a version of climbing called bouldering where the climber is not roped but never climbs more than 10-15 feet off the ground, protecting against a fall with large gymnastics pads moved around on the floor underneath. Snug fitting climbing shoes with specially made rubber soles are worn for incredible grip against the footholds.
Indoor rock climbing requires exactly the same fitness and muscle strength and enduranace demands as doing it outdoors. And the benefits are awesome! Unlike traditional weight training which involves lifting weight in a controlled movement in a gym or home setting, rock climbing is "strength training with a twist": you as the climber are now the weight going up or down and rather than an arbitrary number of repetitions to be performed to complete a set, the goal of climbing is to get to the top of the wall. It doesn't matter how it is accomplished, either. Climbing doesn't have to look pretty to be effective. The result is a change of focus away from the effort of repetitions to the effort of working toward the immediately achievable goal of reaching the top. This can result in a very empowering feeling of accomplishment for the climber, because each trip up the wall holds a challenge that can be overcome and a goal that is achieved. This is what has been known to be addicting and can lead you to want to do more. And when you want to do more, you will keep doing it. And that is the biggest secret for long term success in fitness: keep doing it! It is amazing what consistency can accomplish.
Copyright (c) 2007 Charles Carter
Monday, June 24, 2013
How To Become A Personal Trainer And Succeed
The secrets of how to become a personal trainer can be expressed in 6 easy steps. For every passionate fitness participant who wants to be a fitness trainer I always recommend these 6 doable step listed below.
Becoming a personal fitness trainer can occur quickly if you stay focused on a proven success path. As you probably already know, at the time of publishing this article, there is no federal or state personal training license requirement to begin training your first client. This makes for a quick path towards starting your personal trainer business.
Please understand, before you begin your fitness training business, you have a responsibility to be professional. One of the most important parts of how to become a personal trainer is to understand how important it is for you to conduct yourself in a professional manner. Professional means you must acquire a basic personal trainer education, and continue to learn as your fitness business generates income. You never stop learning about exercise physiology, nutrition, and how to market yourself as a professional fitness trainer.
However, before you take on your first client, follow these 6 important steps to success.
1. Take inventory.
Is becoming a personal trainer really a good thing for you? Do you have what it takes to generate a full-time, or part-time training income? Do you like fitness enough to make it a career? Do you enjoy inspiring people? Is the salary potential adequate for you in a personal training business? Are you committed to being professional, and investing in your personal trainer education? These are some of the important questions which need to be answered before moving onto step two.
2. Get educated, and certified.
Your responsibility, when becoming a personal fitness trainer, is to educate yourself with basic anatomy, physiology, and nutrition. How can you guide others if you have no personal trainer training?
The good news is there lots of personal training certification programs that will help you acquire basic credentials quickly.
If you don't have a degree in exercise physiology, then you must be certified by an accredited fitness trainer certification. Here you can find out more about the best personal trainer certifications in the World.
One of the most important aspects of how to become a personal trainer is to get educated, and certified. Credentials will power your personal trainer marketing, and increase your income.
It is also important to get your CPR, and first aid certification. You can go to your local Red Cross and get certified in a day.
3. Locate a job, mentor, and define your specialty.
Find a successful personal trainer who knows exactly how to become a personal trainer and succeed financially, and learn as much as you can from them.
Your goal should be to find employment in a health club, gym, or become an assistant for a successful personal trainer. The purpose is to learn as much as you can about the personal training industry. You are basically getting ready to operate your own fitness training business. Just model what already is working.
During this process you are going to want to figure out exactly what segment of the market you want to serve. I recommend becoming an expert in one segment. An example would be training athletes, people 50+, women only, fat loss, or even post rehabilitation.
4. Make continuing education a top priority throughout your fitness training career.
Personal trainer education should be an ongoing process that never ends. It is important to focus on staying on top of the current exercise physiology, and nutrition research in the industry. This will improve your qualifications, and marketability.
One profit tip on how to become a personal trainer is to invest in personal trainer business courses which will help market your fitness services. Without effective marketing skills you will not strive financially as a fitness trainer.
5. Brush up on the skill of personal training marketing.
Personal trainer marketing is one of the skills you must acquire in order to thrive financially. As I mentioned earlier, focus on building your marketing knowledge.
Successful personal trainers have a well thought out marketing system in place to generate new clients, as well as keeping existing clients. Make sure you have a marketing system in place for marketing your personal fitness trainer services.
6. Open your own personal fitness trainer business.
Once you have the educational knowledge, and experience it is time to start your own personal trainer business. Continuing a fitness trainer education, and marketing study are critical for success. With experience, you have many different options. You can start your fitness business in a gym, peoples homes, or even run your own fitness boot camps. The opportunities are endless. Personal training is only going to become more popular in years to come.
The secret of how to become a personal trainer is listed in these 6 simple steps above. Work your way through them, and quickly begin to profit as a professional fitness trainer.
Follow what already successful six figure fitness trainers do to profit by discovering how to become a personal trainer the smart way.
Becoming a personal fitness trainer can occur quickly if you stay focused on a proven success path. As you probably already know, at the time of publishing this article, there is no federal or state personal training license requirement to begin training your first client. This makes for a quick path towards starting your personal trainer business.
Please understand, before you begin your fitness training business, you have a responsibility to be professional. One of the most important parts of how to become a personal trainer is to understand how important it is for you to conduct yourself in a professional manner. Professional means you must acquire a basic personal trainer education, and continue to learn as your fitness business generates income. You never stop learning about exercise physiology, nutrition, and how to market yourself as a professional fitness trainer.
However, before you take on your first client, follow these 6 important steps to success.
1. Take inventory.
Is becoming a personal trainer really a good thing for you? Do you have what it takes to generate a full-time, or part-time training income? Do you like fitness enough to make it a career? Do you enjoy inspiring people? Is the salary potential adequate for you in a personal training business? Are you committed to being professional, and investing in your personal trainer education? These are some of the important questions which need to be answered before moving onto step two.
2. Get educated, and certified.
Your responsibility, when becoming a personal fitness trainer, is to educate yourself with basic anatomy, physiology, and nutrition. How can you guide others if you have no personal trainer training?
The good news is there lots of personal training certification programs that will help you acquire basic credentials quickly.
If you don't have a degree in exercise physiology, then you must be certified by an accredited fitness trainer certification. Here you can find out more about the best personal trainer certifications in the World.
One of the most important aspects of how to become a personal trainer is to get educated, and certified. Credentials will power your personal trainer marketing, and increase your income.
It is also important to get your CPR, and first aid certification. You can go to your local Red Cross and get certified in a day.
3. Locate a job, mentor, and define your specialty.
Find a successful personal trainer who knows exactly how to become a personal trainer and succeed financially, and learn as much as you can from them.
Your goal should be to find employment in a health club, gym, or become an assistant for a successful personal trainer. The purpose is to learn as much as you can about the personal training industry. You are basically getting ready to operate your own fitness training business. Just model what already is working.
During this process you are going to want to figure out exactly what segment of the market you want to serve. I recommend becoming an expert in one segment. An example would be training athletes, people 50+, women only, fat loss, or even post rehabilitation.
4. Make continuing education a top priority throughout your fitness training career.
Personal trainer education should be an ongoing process that never ends. It is important to focus on staying on top of the current exercise physiology, and nutrition research in the industry. This will improve your qualifications, and marketability.
One profit tip on how to become a personal trainer is to invest in personal trainer business courses which will help market your fitness services. Without effective marketing skills you will not strive financially as a fitness trainer.
5. Brush up on the skill of personal training marketing.
Personal trainer marketing is one of the skills you must acquire in order to thrive financially. As I mentioned earlier, focus on building your marketing knowledge.
Successful personal trainers have a well thought out marketing system in place to generate new clients, as well as keeping existing clients. Make sure you have a marketing system in place for marketing your personal fitness trainer services.
6. Open your own personal fitness trainer business.
Once you have the educational knowledge, and experience it is time to start your own personal trainer business. Continuing a fitness trainer education, and marketing study are critical for success. With experience, you have many different options. You can start your fitness business in a gym, peoples homes, or even run your own fitness boot camps. The opportunities are endless. Personal training is only going to become more popular in years to come.
The secret of how to become a personal trainer is listed in these 6 simple steps above. Work your way through them, and quickly begin to profit as a professional fitness trainer.
Follow what already successful six figure fitness trainers do to profit by discovering how to become a personal trainer the smart way.
Herniated Disc Exercises: Strengthen Back And Abdominal Muscles
Sciatica or leg pain due to a herniated or ruptured disc is typically caused by the disc's soft, gel-like internal substance protruding into its outer covering called annulus fibrosus. As the disc bulges, it compresses on a nerve root along the sciatic nerve radiating pain that is felt from the lower portion of the back down to the legs.
A herniated disc is a tear or wear of the disc. It can also be referred to as disc degeneration. The disc is made up of soft tissues that cushioned against the spaces in between vertebrae in the spine, allowing flexible movements without the vertebrae clashing against each other. Disc diseases, aging or spinal injuries trigger herniated disc.
A herniated disc is a painful and extremely disturbing condition. Good enough, certain medications and alternative treatments are now available to relieve the symptoms. Among the means to alleviate the pain of this malady are various forms of herniated disc exercises.
Herniated disc exercises are recommended in a case-to-case basis. Only doctors and licensed physical therapists have the authority to advise what kind of herniated disc exercises work best for the patient. If you have this medical condition, do not attempt to do any exercise without any supervision from your doctor.
For most patients, attempting to let the pain move up towards the lower back is attained by press-ups or extension exercises. This is done by a backward bending position where you will be asked to lied down on your stomach and raise your upper body gradually, keeping the hips on the floor. This exercise aims to be completed after ten repetitions with 30 seconds per press-up.
After some time of doing press-up herniated disc exercises, the therapist may recommend you to a more advance level. There are indeed what professional therapists considered to be higher or advanced herniated disc exercises. These exercises practically aim to strengthen back and abdominal muscles. Usually, the pain works from below and capitalizes on the lower back; these exercises promote strength on the low back to hinder recurrences of any sciatic pain brought by a herniated disc.
Back muscle exercise includes an upper back extension. The position is the same with the press-up where you lie on your stomach. But this time, you clasp your hands behind your back while you slowly lift your upper body upward. While raising your chest and head, you keep your eyes on the floor. You can hold on the position for five seconds then increasing to 20 as you complete 8 to 10 repetitions.
As you lower the upper part of your body towards the floor, slowly raise one arm with a leg of the opposing side as you locked your knees together. Again, hold this position for five seconds and move to 20 as you build your strengths.
Meanwhile, for strengthening the abdominal muscles, curl-ups are done. These herniated disc exercises work itself in enhancing your abdominal muscles' stamina. This time, you will lie on your back, knees bent and arms folded across your chest. Then, tilt your pelvis to flatten out your back, before you do the curl-up. In doing so, lift your shoulder and head away from the floor. Hold this position for about 2-4 seconds and then repeat from starting position. Aim to do two sets with ten curls. Never try to lift your upper body too high. For those with neck pain, assist your neck by placing your hands on your nape.
For lower abdominal muscles, tighten stomach muscles by slowly raising a leg 8-12 inches off the floor. While doing this, be sure to keep your back flat on the floor. Raise your leg and hold it for ten seconds, then back to square one until you feel your strength building up.
Some forms of water exercises are likewise beneficial to promote strengths on low abdominal muscles. Water-related herniated disc exercises include walking or jogging in mid-deep water.
Other forms of herniated disc exercises are aerobics, and brisk walking. Both exercises provide low impact with equally helpful benefits. Again, consult your doctor first or a licensed therapist to help you decide the most suitable exercise in keeping you deal with herniated disc.
A herniated disc is a tear or wear of the disc. It can also be referred to as disc degeneration. The disc is made up of soft tissues that cushioned against the spaces in between vertebrae in the spine, allowing flexible movements without the vertebrae clashing against each other. Disc diseases, aging or spinal injuries trigger herniated disc.
A herniated disc is a painful and extremely disturbing condition. Good enough, certain medications and alternative treatments are now available to relieve the symptoms. Among the means to alleviate the pain of this malady are various forms of herniated disc exercises.
Herniated disc exercises are recommended in a case-to-case basis. Only doctors and licensed physical therapists have the authority to advise what kind of herniated disc exercises work best for the patient. If you have this medical condition, do not attempt to do any exercise without any supervision from your doctor.
For most patients, attempting to let the pain move up towards the lower back is attained by press-ups or extension exercises. This is done by a backward bending position where you will be asked to lied down on your stomach and raise your upper body gradually, keeping the hips on the floor. This exercise aims to be completed after ten repetitions with 30 seconds per press-up.
After some time of doing press-up herniated disc exercises, the therapist may recommend you to a more advance level. There are indeed what professional therapists considered to be higher or advanced herniated disc exercises. These exercises practically aim to strengthen back and abdominal muscles. Usually, the pain works from below and capitalizes on the lower back; these exercises promote strength on the low back to hinder recurrences of any sciatic pain brought by a herniated disc.
Back muscle exercise includes an upper back extension. The position is the same with the press-up where you lie on your stomach. But this time, you clasp your hands behind your back while you slowly lift your upper body upward. While raising your chest and head, you keep your eyes on the floor. You can hold on the position for five seconds then increasing to 20 as you complete 8 to 10 repetitions.
As you lower the upper part of your body towards the floor, slowly raise one arm with a leg of the opposing side as you locked your knees together. Again, hold this position for five seconds and move to 20 as you build your strengths.
Meanwhile, for strengthening the abdominal muscles, curl-ups are done. These herniated disc exercises work itself in enhancing your abdominal muscles' stamina. This time, you will lie on your back, knees bent and arms folded across your chest. Then, tilt your pelvis to flatten out your back, before you do the curl-up. In doing so, lift your shoulder and head away from the floor. Hold this position for about 2-4 seconds and then repeat from starting position. Aim to do two sets with ten curls. Never try to lift your upper body too high. For those with neck pain, assist your neck by placing your hands on your nape.
For lower abdominal muscles, tighten stomach muscles by slowly raising a leg 8-12 inches off the floor. While doing this, be sure to keep your back flat on the floor. Raise your leg and hold it for ten seconds, then back to square one until you feel your strength building up.
Some forms of water exercises are likewise beneficial to promote strengths on low abdominal muscles. Water-related herniated disc exercises include walking or jogging in mid-deep water.
Other forms of herniated disc exercises are aerobics, and brisk walking. Both exercises provide low impact with equally helpful benefits. Again, consult your doctor first or a licensed therapist to help you decide the most suitable exercise in keeping you deal with herniated disc.
Sunday, June 23, 2013
Super Set Your Workout Routines
Want to see the results of your fitness training a lot quicker without putting in a significant amount of additional work and time into your fitness program? Turn your workout routines into super set workout routines and watch how your muscles quickly reacts by toning up and even increasing in size if you choose to lift heavier weights.
That's right, a minor change in the order you do your exercise can make a major difference in your fitness results. Furthermore, if you include super sets in your workout routines, chances are you will also significantly reduce your workout time.
First let me explain what super sets are. A super set is when you work one muscle, let's use the chest muscle for example, with an exercise, for example the dumbbell chest press, and then you do a second exercise that works that same muscles, like dumbbell flies immediately after the first chest muscle exercise. Your chest muscles will have to work extra hard doing the second exercise because of muscle fatigue as a result of the extra reps. It's only logical that the more the muscle has to work the quicker it will respond to the workout. It's also pretty easy to see how you save time working out this way as well. Let's say we do both the chest press and the flies on a 55cm resist-a-ball. We could easily knock out these two exercises in 40 to 45 seconds because we have little to nothing to set-up or transition in between the two exercises.
You see, this one example highlights the benefits that a little knowledge and guidance from a certified fitness trainer can help you reach your fitness goals quicker and easier. If your goal is to tone-u by losing body fat weight and improving upon your cardio conditioning, you really don't need a lot of equipment or a gym membership to accomplish these goals. However, you do need a good workout routine and perhaps some coaching and guidance to ensure you are doing the exercises correctly. Combine your workout routine with a low carb diet and the right attitude and you are on your way to a fitter you spending very little money and a lot less time time.
L.A. Smith is the owner of PFT Consultant, LLC, L.A. Online Fitness and is a NCSF certified fitness trainer who has been involved in fitness for over two decades.
Visit us today (www.laonlinefitness.com) and try our tried and proven workout routines for seven days free of charge.
That's right, a minor change in the order you do your exercise can make a major difference in your fitness results. Furthermore, if you include super sets in your workout routines, chances are you will also significantly reduce your workout time.
First let me explain what super sets are. A super set is when you work one muscle, let's use the chest muscle for example, with an exercise, for example the dumbbell chest press, and then you do a second exercise that works that same muscles, like dumbbell flies immediately after the first chest muscle exercise. Your chest muscles will have to work extra hard doing the second exercise because of muscle fatigue as a result of the extra reps. It's only logical that the more the muscle has to work the quicker it will respond to the workout. It's also pretty easy to see how you save time working out this way as well. Let's say we do both the chest press and the flies on a 55cm resist-a-ball. We could easily knock out these two exercises in 40 to 45 seconds because we have little to nothing to set-up or transition in between the two exercises.
You see, this one example highlights the benefits that a little knowledge and guidance from a certified fitness trainer can help you reach your fitness goals quicker and easier. If your goal is to tone-u by losing body fat weight and improving upon your cardio conditioning, you really don't need a lot of equipment or a gym membership to accomplish these goals. However, you do need a good workout routine and perhaps some coaching and guidance to ensure you are doing the exercises correctly. Combine your workout routine with a low carb diet and the right attitude and you are on your way to a fitter you spending very little money and a lot less time time.
L.A. Smith is the owner of PFT Consultant, LLC, L.A. Online Fitness and is a NCSF certified fitness trainer who has been involved in fitness for over two decades.
Visit us today (www.laonlinefitness.com) and try our tried and proven workout routines for seven days free of charge.
Aerobic-Cardio Exercise
Benefits of Cardio Training
Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.
When it comes to ensuring and maintaining the health, the best option is to do cardio training.
What Is Cardio Training?
Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.
Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.
What Are the Benefits of Training?
1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.
2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.
3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.
Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.
4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.
5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.
Recommendations to Better Enjoy the Benefits of Cardio Training
Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.
Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.
As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.
Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.
If you are undergoing weight training too, do the cardio exercises right after, not before.
It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.
It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.
Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.
More on cardio exercise can be found at:
www.miracle-web.co.uk/aerobics-cardio
and at:
Saturday, June 22, 2013
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes�
Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.
Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts
While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.
I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hoursÂ… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have toÂ… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.
I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.
WARNING: The following workout will not only surprise you, but it will likely go against everything you ever thought to be true about fitness. Also, it is recommend you consult your physician before beginning any exercise program.
Are you ready? Good, here it is:
The following exercises should be performed with little or no rest between and you may need to adjust the number of repetitions or time depending upon your current fitness level.
- Jumping Jacks –1 minute
- Bodyweight squat (one-leg squat for advanced) – 15-20 reps
- Push-ups (slower reps for advanced) – as many reps as possible
- Kick butts (jog in place and kick your rear with both heels) – 1 minute
- Hamstring floor bridge (use swiss ball or one leg for advanced) - 15-20 reps
- Superman (lying on stomach w/ arms out to side, lift legs and chest off floor) – 15-20 reps
- High knees (jog in place lifting knees as high as possible) – 1 minute
- Stationary lunge – 15-20 reps
- Torso rotations/twists – 20 reps each direction
- Side bends/reaches – 20 reps each direction
- Mountain climbers – 1 minute (if you can J)
- Wall sit – as long as you can hold it
- Dips (use chair/bench/stairs) – as many reps as possible
There you have itÂ… sounds easy, right? That couldn’t possibly do anything, right? I personally challenge youÂ… try itÂ… no, try it right now! Drop what you are doing and give it a shot and see for yourself. If you find it a bit easy, which I doubt, perform it 2-3 times thru without rest.
This workout will deliver more usable fitness results and benefits than any traditional gym or health club workout. Now, you can of course implement this type of workout in the gym and make it even better, but the beauty of this is you can do it anywhere!
Also, this is just one example and as you can imagine, there thousands of other exercises you can add or replaceÂ… I actually recommend switching the exercises every 2-4 weeks or even better is to put together 3 or 4 different workouts and then rotate them.
If you are not familiar with one of the exercises just replace it with one you know that works the same part of the body. You can also learn all of these exercises along with dozens of others in my soon to be released video which will consists of several workouts like this that you can do anywhere to build and maintain awesome levels of fitness, even workouts with dumbbells, swiss balls, medicine balls, and moreÂ… watch for it in coming months.
For Maximum Fat Loss and Muscle Gain, Focus on Both Consistency and Variability in Your Workouts
In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.
While changing your training variables is an integral part of the success of your training program, your workouts shouldn’t be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.
At this point, it is time to change around some of your training variables as I described in the “exercise variables” article, and then stay consistent with your new training program for another 4-8 weeks. To refresh, some of these variables are the numbers of sets and reps of exercises, the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, training frequency per week, etc.
For example, let’s say you are training with a program where you are doing 10 sets of 3 reps for 6 different exercises grouped together in pairs (done as supersets) with 30 seconds rest between each superset and no rest between the 2 exercises within the superset. If you are smart, I’m sure you are tracking your progress with a notepad (weights used, sets, and reps) to see how you are progressing over time. Let’s say that after about 6 weeks, you find that you are no longer improving with that program. Well, now it is time to change up your variables, and start a new program.
This time you choose a classic 5 sets of 5 reps routine, but you group your exercises in tri-sets (three exercises performed back to back to back, and then repeated for the number of sets). This time you decide to perform the exercises in the tri-set with no rest between them, and then recover for 2 minutes in between each tri-set to fully recoup your strength levels.
There you have it...a couple examples of how to incorporate both consistency and variability into your training programs to maximize your results. Want to take the guess work out of all of this? Pick up a copy of my book today at http://truthaboutabs.com and try the scientifically designed programs already illustrated within.
Friday, June 21, 2013
Yoga Teacher Training India: North India-South India-Goa-Norh Goa
YogaLife (RYS 200), offers yoga Alliance registered Teacher Trainings Course (TTC) in India, in 3 attractive locations. Our next TTC edition from 01 to 28 February 2009, will be hosted in Goa - known as the "Pearl of the Orient" because of its soul, which goes deep into unique history, and some of the prettiest natural scenery that India has to offer.
Yoga Teacher Trainings Dates
31 May to 27 June 2009 - Mcleodganj, Dharamshala, North India
13 September to 10 October 2009 - Pushkar (TBC), Rajasthan
31 January to 28 February 2010 - Goa, South India
Our next TTC edition from May 31st to June 27th 2009, will be hosted in Mcleodganj next to the residence and temple of His Holiness The Dalai Lama.
Registration fee 1100 Euro
Early Bird Registration ( before 1st April 2009 ) 950 Euro
The registration Course fee excludes food and accommodation. We provide a list of recommended budget places once you become a registered participant.
1. Livelihood creation/ income generation- present scenario and growth
yoga teachers:
ïÂ
Yoga Teacher Trainings Dates
31 May to 27 June 2009 - Mcleodganj, Dharamshala, North India
13 September to 10 October 2009 - Pushkar (TBC), Rajasthan
31 January to 28 February 2010 - Goa, South India
Our next TTC edition from May 31st to June 27th 2009, will be hosted in Mcleodganj next to the residence and temple of His Holiness The Dalai Lama.
Registration fee 1100 Euro
Early Bird Registration ( before 1st April 2009 ) 950 Euro
The registration Course fee excludes food and accommodation. We provide a list of recommended budget places once you become a registered participant.
1. Livelihood creation/ income generation- present scenario and growth
yoga teachers:
ïÂ
Yoga for mom- yoga for dad
Practicing yoga at an early age is a good habit and will keep you away from any health problem at a later stage in your life. It helps you to overcome many health problems, makes you fit, and helps you stay younger by controlling cell deterioration in your body. However, if you could not do it then and now in your late 30’s parenting your children and want to practice yoga, let me tell you it is never too late.
• Mothers can start practicing yoga after 6 weeks of delivering a baby. However, before staring yoga you need to consult your doctor, get a physical check and ask him what kind of exercises are suitable for you. Your doctor will let you know what kind of yoga can you practice and should you opt for this exercise mainly.
• Once your doctor permits locate yoga retreats, meditation retreats, yoga classes, yoga studios or personal yoga instructor if you need personalized training
• Your yoga instructor will let you know about your routine, your exercises and diet as well
• The yoga instructor is like a doctor. He/she should know about your habits and lifestyle completely because it will help him/her plan a routine for you.
• The main reason for using this yoga mat is to help you work on your coordination and balance. Many positions require a balanced way. If not, you will not be able to practice the various poses. The balance and posture will benefit your health. For this it is necessary to maintain coordination and meditation.
• Around the left foot arch, loop a strap and hold it in both your hands. Inhale and straighten the knee you had folded and move the left heel towards the ceiling. Move your hands along with it, till your elbows are completely straightened. While raising your hands, press your shoulders towards the floor.
• Hold the leg in the vertical position for 1-3 minutes and release it later. Now practice this asana with your other leg.
• After entering the parenting phase in your life, this exercise becomes all the more important for you because you deal with different situations every day while upbringing the child. These situations might put you in stress and you need to be patient and calm to assure a stress free environment for your child. Sleepless nights, running after the child, for feeding him/her playing with him/her, etc everything adds to the daily activities of your life and you need to keep your mind and body prepared for it.
Start today and enjoy your parenting by staying calm and healthy with yoga.
Saturday, June 8, 2013
The Reason Why Heavy Weight Training Workouts Can Lead To Numerous Muscle Injuries
Many weight lifters believe that using extremely heavy weights for their weight training workout sessions will produce superior results when compared with a lighter weight workout focus, and this theory is correct. Heavy weight and lower rep weight lifting sessions do produce larger, more dense looking muscles, so it's no shock that most who achieve muscle building success perform at least a portion of their weight lifting workouts using a lower rep range.
Yet, the issue for a large number of weight lifters is that their goal of pursuing low rep weight training exercise sessions far too often causes them to abandon proper weight lifting form, which can lead to serious injury. If a legitimate study were conducted on the subject, I would not be surprised to find that the majority of those who experience weight lifting injuries are using improper form during their workouts, which causes muscles to function awkwardly, leading to muscle tears and strains. In fact, muscle mass increase is maximized only if constant weight training can be maintained for an extended time frame, and many individuals find themselves taking unplanned vacations from their weight lifting workouts due to injuries stemming specifically from improper weight training form.
The temptation is strong to abandon strict form in order to enhance weight used for a particular weight lifting exercise, especially when using heavy weight and low reps during a weight lifting workout session, and when a weight lifter does not immediately fix such behavior, he or she will soon modify weight lifting form to the point where the exercise becomes dangerous, and injury is likely to occur.
What all weight lifters must remember as they pursue maximum muscle gains is that the term "heavy" is relative, and proper weight training form is far more important than the weight used in each weight training workout session. Therefore, when you are considering the use of more weight for a bodybuilding exercise, ensure that you are doing so with proper weight lifting form in mind, adding weight in very small increments to avoid encouraging incorrect, awkward weight lifting performance.
If you find yourself altering exercise form to allow for more weight in a given exercise, then you should reduce the amount of weight used by at least 10-20 pounds, focusing on fostering a connection between your mind and muscles during each set, only increasing weight (in small increments) when you are once again confident that form is 100% correct. It's unfortunately very easy to become convinced that because you have not added weight for a few exercise sessions that your muscle building efforts will suffer, when it's actually very common to stay with an identical weight for several workouts while still increasing muscle size by a significant margin. But by using improper form to try and increase the amount of weight used in a given bodybuilding exercise, you will actually risk harming muscle gains in the long run given both the injury potential, and the risk of transferring emphasis away from the target muscle group.
Never forget that the success of your weight lifting pursuits will be based on how consistent you are capable of training, and using improper form will lead to injuries, necessitating missed bodybuilding workout sessions, and will impact your overall bodybuilding progress in a negative way.
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling protein powder at guaranteed lowest prices.
Yet, the issue for a large number of weight lifters is that their goal of pursuing low rep weight training exercise sessions far too often causes them to abandon proper weight lifting form, which can lead to serious injury. If a legitimate study were conducted on the subject, I would not be surprised to find that the majority of those who experience weight lifting injuries are using improper form during their workouts, which causes muscles to function awkwardly, leading to muscle tears and strains. In fact, muscle mass increase is maximized only if constant weight training can be maintained for an extended time frame, and many individuals find themselves taking unplanned vacations from their weight lifting workouts due to injuries stemming specifically from improper weight training form.
The temptation is strong to abandon strict form in order to enhance weight used for a particular weight lifting exercise, especially when using heavy weight and low reps during a weight lifting workout session, and when a weight lifter does not immediately fix such behavior, he or she will soon modify weight lifting form to the point where the exercise becomes dangerous, and injury is likely to occur.
What all weight lifters must remember as they pursue maximum muscle gains is that the term "heavy" is relative, and proper weight training form is far more important than the weight used in each weight training workout session. Therefore, when you are considering the use of more weight for a bodybuilding exercise, ensure that you are doing so with proper weight lifting form in mind, adding weight in very small increments to avoid encouraging incorrect, awkward weight lifting performance.
If you find yourself altering exercise form to allow for more weight in a given exercise, then you should reduce the amount of weight used by at least 10-20 pounds, focusing on fostering a connection between your mind and muscles during each set, only increasing weight (in small increments) when you are once again confident that form is 100% correct. It's unfortunately very easy to become convinced that because you have not added weight for a few exercise sessions that your muscle building efforts will suffer, when it's actually very common to stay with an identical weight for several workouts while still increasing muscle size by a significant margin. But by using improper form to try and increase the amount of weight used in a given bodybuilding exercise, you will actually risk harming muscle gains in the long run given both the injury potential, and the risk of transferring emphasis away from the target muscle group.
Never forget that the success of your weight lifting pursuits will be based on how consistent you are capable of training, and using improper form will lead to injuries, necessitating missed bodybuilding workout sessions, and will impact your overall bodybuilding progress in a negative way.
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling protein powder at guaranteed lowest prices.
Friday, June 7, 2013
Exercise Routine - Start Muscle Building Without Any Tools
To start muscle building without the artificial garbage, you first need to set yourself an aim and goal. Prepare yourself to be in the perfect mindset when working at this, as this will help you be more determined and probably get done more. After that you am able to initial commence with believing in regards to ways to start muscle building. Of course there are many ways to build your muscles, but how is suggest is that you pick maybe two or three different ways and utilise those to its max.
The second stage is to choose the conventional the you will be utilizing for your workout. The routines depend on what you are willing to grunt work on, biceps, triceps, back muscles, shoulder muscles, leg muscles etc. Now because there are no weapons involved in this, it is going to be straight forward. To initiate muscle building, first start up with push-ups, and sit ups, maybe 5-10 a day. You are likely thinking that is a few, but as matter of fact, it is good to start very low as which should increase your endurance and strength. Do this long&wshyp;term for 3 weeks. After the three weeks, because there are no tools involved, figure about running, and jogging. Throughout the jogging sprint every now and then. Once you have finished with that continue with the sit ups and impel ups.
These two combined methods of exercising will really start you off to muscle building, and may be outstandingly effective when you are ready for the gym. You can get more fitness and nutrition information by visiting http://exchanged-links.blogspot.com
The second stage is to choose the conventional the you will be utilizing for your workout. The routines depend on what you are willing to grunt work on, biceps, triceps, back muscles, shoulder muscles, leg muscles etc. Now because there are no weapons involved in this, it is going to be straight forward. To initiate muscle building, first start up with push-ups, and sit ups, maybe 5-10 a day. You are likely thinking that is a few, but as matter of fact, it is good to start very low as which should increase your endurance and strength. Do this long&wshyp;term for 3 weeks. After the three weeks, because there are no tools involved, figure about running, and jogging. Throughout the jogging sprint every now and then. Once you have finished with that continue with the sit ups and impel ups.
These two combined methods of exercising will really start you off to muscle building, and may be outstandingly effective when you are ready for the gym. You can get more fitness and nutrition information by visiting http://exchanged-links.blogspot.com
Wednesday, June 5, 2013
A Simple Bodybuilding Routine for Building Mass
If you are looking for a good bodybuilding routine for building mass, then I have a good one for you. There are so many routines out there, especially with the internet, that it is very easy to get confused about what works, who to listen to, how many sets, how many reps, how to to rest, the list goes on and on. However, notice that the title of this article is a simple bodybuilding routine for building mass. That is because if you have read any of my articles before, then you know how much I like to simplify things.
With that said, I have presented here a time-tested and time-honored bodybuilding routine for building mass that will guarantee results for anybody with the guts to work hard enough at it and finish it. It follows the old fashioned 5x5 system. If you have heard of it before but have never tried it, then now is the time.
This system has worked wonders for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will evolve, the 5x5 system will ALWAYS be a proven way to stack on gains like nothing else.
Here's how it works: pick an exercise, and because compound exercises work the best, we will pick squats. Start off by doing 5 reps with relatively light weight to warm up. Next, add some more weight, and do another 5 reps. Now that you are warmed up, jump to your working weight that you can do for 5 reps and do 3 sets with this weight. Since you are looking to gain more mass, then keep your rest periods between 1 and 2 minutes; if you were looking to build more strength, then 3 minute rests would be more fitting.
Now, next time you do squats, add 5 more pounds to both your warm-up sets and your 3 working sets and do it again. The key is to keep adding five pounds each workout until you can't complete 5 reps for one of your sets. What you would do is stay at that same weight until you can complete the 3 sets of 5 reps in good, clean form.
Remember to always keep your reps no higher then 5, even if you can do more. Staying with the 5x5 system is one of the best proven methods for building size and strength as fast as possible.
Now that you know how to perform the exercise in the 5x5 system, here is the whole bodybuilding routine for building mass that you can follow:
Monday/Wednesday/Friday
1) Barbell Squats
2) Bench Press
3) Barbell Rows or T-Bar Rows
4) Overhead Barbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls
Start off doing all of the following exercises three days a week, and as soon as you feel the weight getting heavier and harder to manage, you can switch to two days a week with two to three days in-between workouts for more recovery time. These are the granddaddy of muscle mass building exercises, and just because the routine looks simple doesn't mean it will be easy, but most importantly, it will produce RESULTS.
Stay on this program for 2 to 3 months and as long as you are continuously adding weight and getting progressively stronger, your muscle mass will follow. Arthur Jones once stated long ago, "When you can curl 200 pounds for ten reps in perfect form, your upper arms will be as large as they need to be for any purpose associated with any sport just short of wrestling bears."
Keep this concept in mind when you are on your journey to building muscle mass, for the stronger you are, the more potential you have for building muscle mass, and the 5x5 system is one of the best of its kind for building size and strength.
------
Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit www.hardgainers-weight-tips.com
With that said, I have presented here a time-tested and time-honored bodybuilding routine for building mass that will guarantee results for anybody with the guts to work hard enough at it and finish it. It follows the old fashioned 5x5 system. If you have heard of it before but have never tried it, then now is the time.
This system has worked wonders for hundreds and probably thousands of weight trainers and bodybuilders alike in both building muscle and gaining strength. No matter how long and how fast bodybuilding will evolve, the 5x5 system will ALWAYS be a proven way to stack on gains like nothing else.
Here's how it works: pick an exercise, and because compound exercises work the best, we will pick squats. Start off by doing 5 reps with relatively light weight to warm up. Next, add some more weight, and do another 5 reps. Now that you are warmed up, jump to your working weight that you can do for 5 reps and do 3 sets with this weight. Since you are looking to gain more mass, then keep your rest periods between 1 and 2 minutes; if you were looking to build more strength, then 3 minute rests would be more fitting.
Now, next time you do squats, add 5 more pounds to both your warm-up sets and your 3 working sets and do it again. The key is to keep adding five pounds each workout until you can't complete 5 reps for one of your sets. What you would do is stay at that same weight until you can complete the 3 sets of 5 reps in good, clean form.
Remember to always keep your reps no higher then 5, even if you can do more. Staying with the 5x5 system is one of the best proven methods for building size and strength as fast as possible.
Now that you know how to perform the exercise in the 5x5 system, here is the whole bodybuilding routine for building mass that you can follow:
Monday/Wednesday/Friday
1) Barbell Squats
2) Bench Press
3) Barbell Rows or T-Bar Rows
4) Overhead Barbell Shoulder Press
5) Stiff-legged Deadlifts
6) Barbell Curls
Start off doing all of the following exercises three days a week, and as soon as you feel the weight getting heavier and harder to manage, you can switch to two days a week with two to three days in-between workouts for more recovery time. These are the granddaddy of muscle mass building exercises, and just because the routine looks simple doesn't mean it will be easy, but most importantly, it will produce RESULTS.
Stay on this program for 2 to 3 months and as long as you are continuously adding weight and getting progressively stronger, your muscle mass will follow. Arthur Jones once stated long ago, "When you can curl 200 pounds for ten reps in perfect form, your upper arms will be as large as they need to be for any purpose associated with any sport just short of wrestling bears."
Keep this concept in mind when you are on your journey to building muscle mass, for the stronger you are, the more potential you have for building muscle mass, and the 5x5 system is one of the best of its kind for building size and strength.
------
Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit www.hardgainers-weight-tips.com
Tuesday, June 4, 2013
Build Strength and Muscle - Upper/ Lower Body Workout Plan
With the popularity of full person weight lifting routines for beginners and person portion split plans for a good amount advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected. This is unfortunate when lifters of all backgrounds and experience levels undergo extensively used presently sort of routine to add massive rations of strength and muscle mass. Here is one variation of this effective muscle-building plan.
Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift trailed by several of the a good amount of substantial auxiliary lifts. Go through now rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just recently acquire absolute you do not have greater amount of than two days of training in a row, and that you experience an off day between Bench Press and Deadlift days.
Lower Body 1 - Squat
Squat - Use a strong, medium-width stance.
Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.
Weighted Sit-ups - Keep the weight behind your head.
Calves - Pick one calf exercise, and stick with it for this day.
Upper Body 1 - Bench Press
Bench Press - Use your firmest medium or wide grip, an arch in your back, and a full period of motion.
Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout.
Decline EZ bar extensions - Use easily a moderate decline. Lower the weight over your eyes additonally keeping your elbows in.
Pullups - Pick one variation, and stick with it for this day.
Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.
Curls - Pick one variation, and stick with it for currently day.
Lower Body 2 - Deadlift
Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.
Leg Press - Place your feet as insane and wide as expected without hurting your hips.
Calves - Pick a unusual calf exercise based on data from the first down body day.
Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.
Upper Body 2 - Military Press
Military Press - Use a medium stance and minimal hip or leg drive. Make certain your shoulders are doing most of the work.
Dips - Use a medium grip that tax dollars your chest and triceps. Dip at lowest low an adequate amount of so who your upper arms are parallel to the floor.
Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the load if necessary.
Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to aide you lift a greater amount of weight.
Pullups - Pick a different variation from your original upper body day.
Curls - Pick a different variation from your mostly upper body day.
Sets and Reps - Minimal Volume, Maximal Intensity
If you try to be like how the biggest guys in the gym are doing, you will discover that they often focus on performing a few, very hard sets of a few heavy exercises. For this plan, you can perform two main sets per exercise. After doing whatever warm-ups you need to get your body ready for heavy weights, do one set of 4-6 reps and one set of 10-12 reps (in that order). The mainly set will be your main "strength-builder," while the following, something lighter set will further tax your muscles and stimulate growth. For some exercises, these types of as dumbbell overhead press, sit-ups, and extensions, you will need to up the rep ranges a bit for joint safety and perpetual progression.
Making Progress - Increasing Your Weight and Reps
No matter what the bodybuilding "gurus" continue to write about drop sets, super sets, or whatever like techniques are in vogue, the only way to make for a long while term progress and gains enormous portions of muscle mass is to get much stouter on all of your key exercises. You should strive to add more weight and / or more reps for every exercise, every training session. Keep a log of your exercises, weights, sets, and reps, so you regularly recognize what you should do to surpass your previous records.
Eating for Massive Gains
No matter how hard you press yourself in the gym, you would not progress in strength or muscle mass if your diet is not up to par. Make sure you are putting your body in a caloric surplus all day, and that 30-40 percent of your calories of coming from sources of comprehensive protein such as beef, poultry, fish, eggs, and dairy. You serves to need to tedious work just as hard in the kitchen as in the gym.
Sticking with the Plan for the Long Haul
Whether you are just beginning out lifting weights, or you are changing your current program, stick with this procedures for several months before even thinking just about switching things up. Following the teachings of so-called "experts" and switching up your workout conventional any few weeks to "keep your body guessing" will leave you with no progress and a lot of wasted time and energy. As for a long while as you are eating enough to gain 3-4 pounds per month, you can almost certainly be expanding strength on your lifts and putting in some sizeable muscle mass. You can get more fitness and nutrition information by visiting http://tinyurl.com/awfgv4
Like many good training plans, this one focuses on gaining strength in the squat, bench press, deadlift, overhead press, and a few other compound movements. Each day has a primary lift trailed by several of the a good amount of substantial auxiliary lifts. Go through now rotation once per week on a Monday, Wednesday, Friday, Saturday schedule. If these days do not work well, just recently acquire absolute you do not have greater amount of than two days of training in a row, and that you experience an off day between Bench Press and Deadlift days.
Lower Body 1 - Squat
Squat - Use a strong, medium-width stance.
Dumbbell Split Squat - place one foot on a bench behind you, and squat down with the other leg while holding dumbbells to your sides.
Weighted Sit-ups - Keep the weight behind your head.
Calves - Pick one calf exercise, and stick with it for this day.
Upper Body 1 - Bench Press
Bench Press - Use your firmest medium or wide grip, an arch in your back, and a full period of motion.
Seated Dumbbell Overhead Press - Use a moderate weight and a range of motion from your ears to lockout.
Decline EZ bar extensions - Use easily a moderate decline. Lower the weight over your eyes additonally keeping your elbows in.
Pullups - Pick one variation, and stick with it for this day.
Chest-Supported Row - To keep your lower back out of the movement, use any apparatus that lets you row with your chest against a pad.
Curls - Pick one variation, and stick with it for currently day.
Lower Body 2 - Deadlift
Deadlift - Use a narrow stance and an over-under grip. Do not use straps for your heaviest set.
Leg Press - Place your feet as insane and wide as expected without hurting your hips.
Calves - Pick a unusual calf exercise based on data from the first down body day.
Standing Cable Abs - Using a rope attachment, brace your back against the cable attachment and crunch away.
Upper Body 2 - Military Press
Military Press - Use a medium stance and minimal hip or leg drive. Make certain your shoulders are doing most of the work.
Dips - Use a medium grip that tax dollars your chest and triceps. Dip at lowest low an adequate amount of so who your upper arms are parallel to the floor.
Cable Pressdowns - Use a bar attachment and a slight swaying motion to help. Add weight to the load if necessary.
Barbell Row - Use a medium-width grip and straps for your heavy sets. Use a little bit of cheating in the motion to aide you lift a greater amount of weight.
Pullups - Pick a different variation from your original upper body day.
Curls - Pick a different variation from your mostly upper body day.
Sets and Reps - Minimal Volume, Maximal Intensity
If you try to be like how the biggest guys in the gym are doing, you will discover that they often focus on performing a few, very hard sets of a few heavy exercises. For this plan, you can perform two main sets per exercise. After doing whatever warm-ups you need to get your body ready for heavy weights, do one set of 4-6 reps and one set of 10-12 reps (in that order). The mainly set will be your main "strength-builder," while the following, something lighter set will further tax your muscles and stimulate growth. For some exercises, these types of as dumbbell overhead press, sit-ups, and extensions, you will need to up the rep ranges a bit for joint safety and perpetual progression.
Making Progress - Increasing Your Weight and Reps
No matter what the bodybuilding "gurus" continue to write about drop sets, super sets, or whatever like techniques are in vogue, the only way to make for a long while term progress and gains enormous portions of muscle mass is to get much stouter on all of your key exercises. You should strive to add more weight and / or more reps for every exercise, every training session. Keep a log of your exercises, weights, sets, and reps, so you regularly recognize what you should do to surpass your previous records.
Eating for Massive Gains
No matter how hard you press yourself in the gym, you would not progress in strength or muscle mass if your diet is not up to par. Make sure you are putting your body in a caloric surplus all day, and that 30-40 percent of your calories of coming from sources of comprehensive protein such as beef, poultry, fish, eggs, and dairy. You serves to need to tedious work just as hard in the kitchen as in the gym.
Sticking with the Plan for the Long Haul
Whether you are just beginning out lifting weights, or you are changing your current program, stick with this procedures for several months before even thinking just about switching things up. Following the teachings of so-called "experts" and switching up your workout conventional any few weeks to "keep your body guessing" will leave you with no progress and a lot of wasted time and energy. As for a long while as you are eating enough to gain 3-4 pounds per month, you can almost certainly be expanding strength on your lifts and putting in some sizeable muscle mass. You can get more fitness and nutrition information by visiting http://tinyurl.com/awfgv4
Water And Exercise
The human body is made up of over 75% of water, and as we all know, we cannot live without water. The fact is, we can only survive for a total of 3 days without water. Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments. Keep in mind that water is a healthier and necessary for leading yourself towards a better health and longevity.
Your own personal need for water can vary greatly due to exercise, weight, and temperature. Research has proven that over 2/3 of adults don't get the water they need on a daily basis. By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn't a reliable gauge of the water needs for the body. By the time you are thirsty you have already lost two of more cups of the body's water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty.
It is very important that you don't substitute beverages with alcohol and caffeine for water. The reason behind this is that those types of beverages act as a diuretic and can cause you to lose more weight through increased urination. You may think and feel as if you are getting more water through these beverages, although the fact is that you are letting it go almost as fast as you consume it.
Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of water. For each pound lost due to exercise, you need to drink 2 cups of water. Even when you lay down to sleep, your body loses water. By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.
It should become more obvious that when you are sick you'll need more water than any other tine. When you get a cold or the flu, your body can become dehydrated quite quickly. You can help to prevent this by drinking more water at times when you become sick.
There are several mixed opinions as to whether purified water will actually provide benefit. This is a subject you should explore yourself as you determine the best type of water for yourself.
Always make it a habit to drink water on a daily basis. You should keep a bottle of water with you at all times and drink it throughout the day. You should also teach yourself to drink water instead of other beverages that don't replenish the nutrients your body needs.
Monday, June 3, 2013
Sexy Thigh Lifting & Thigh Firming Exercise for Women
For many ladies any type of safe workout, including exercises for lifting and firming the thighs, are going to help improve the body - regardless of age. Whether your top goal is to enhance the appearance of your nasty trouble spots or your overall health and wellness, the proper thigh lifting and firming exercises can definitely help you get the best results in the shortest amount of time - with minimal risk of injury.
You were built to walk and move - you were built to for physical activity. But, most modern jobs require a lot of sitting at a desk - especially for ladies. This leads to long list of unwanted health conditions and negatively affects your appearance - and attractiveness (loose flabby, saddle-bag hips and big, thick thighs).
Since we can't all leave our regular jobs and earn a living by walking/jogging through the streets, a regular fitness program is an ideal solution. Specific thigh lifting and firming exercises are an essential part of that targeted workout routine.
So, what should you do for your problem thighs?
Brisk walking (especially hill waking) or jogging, 3 - 5 times per week is a good start. Do things that prompt you to walk more (use your body), such as parking your car further away from your workplace and taking the stairway as opposed to the easy elevator (yes, I know you've heard that one before - but are you doing these simple things?).
2 to 3 times per week, do specifically targeted thigh lifting and firming exercises, if your thighs, buttocks and hips are stubborn problem areas for you. If you don't like looking at your lower body in the mirror when you are naked - then this means you.
Beneath, you'll read the written instructions of an exercise that works well, but it truly helps to have a video, e-guide or detailed photos to insure that you are doing the exercises properly. For some ladies, it is also helpful to exercise in front of a mirror - to check for proper positioning and movement.
Bad form can lead to unnecessary injuries and negate the effectiveness of the exercise - leaving you with disappointing results - and long term frustration.
Here is a great thigh lifting and firming exercise to include your workout.
'Slow Burn' Hip and Thigh Lifts (Hip & Thigh Abduction)
Lie down on your right side (preferably on a soft fitness mat), with your head resting on your arm or the palm of your hand. Bring your knees forward - so your hip joint is at a 90 degree angle.
Straighten your top leg (left) so your foot is out in front of your body. Slowly lift your left foot from the floor to the sky (about 3 feet off the floor) - pause for 1 second at the top and then slowly lower your foot, lightly touch the floor and repeat the move. Do 10 - 15 and then turn over and do the other side.
Are you confused yet?
Typed instructions of thigh lifting and firming exercises can be quite confusing, especially to the first time exerciser. A woman that has performed this type of lower body lifting and firming exercise in the past, understands the movement, almost instantly.
But any female who is new to this exercise can quickly become frustrated and helpless.
Thigh abductions are very targeted thigh lifting and firming exercises, but they must be executed properly. And they must be done in conjunction with a series of other lower body exercises in order to give you the body enhancing results you deserve and desire.
Its quite possible that you may either need the help of a fitness professional, a good instructional guide with photos or a video.
Truthfully there's actually no point in doing just this one thigh exercise, if you are not doing it properly and you are not combining it with the right support exercises. When the right exercises are combined in the correct sequence - you get the body changing benefits of muscle movement synergy and stimulation.
Also - you want to get this right the first time because you could easily hurt yourself and cause unneeded setbacks - that would delay your positive results even longer - and nobody wants to wait longer to improve their body?
The key point is that specific thigh lifting and firming exercises are extremely effective, but you've got to be certain you are following a well-structured program that consists of the group of critical exercises you need - and not just one single exercise.
A well planned grouping and sequence of butt, thigh and hip exercises can visibly transform your lower body problem spots into an eye-catching work of art - that you'd certainly be proud of displaying in your favorite swimsuit.
------
Joey Atlas, MS - Exercise Physiology, is the Amazon.com Bestselling author of the fat loss book, Fatness to Fitness and the Author of the Ultimate Cellulite Reduction Exercise Program for Women. Visit his sites for more free tips and articles from Womens' Favorite Trainer, Joey Atlas..
You were built to walk and move - you were built to for physical activity. But, most modern jobs require a lot of sitting at a desk - especially for ladies. This leads to long list of unwanted health conditions and negatively affects your appearance - and attractiveness (loose flabby, saddle-bag hips and big, thick thighs).
Since we can't all leave our regular jobs and earn a living by walking/jogging through the streets, a regular fitness program is an ideal solution. Specific thigh lifting and firming exercises are an essential part of that targeted workout routine.
So, what should you do for your problem thighs?
Brisk walking (especially hill waking) or jogging, 3 - 5 times per week is a good start. Do things that prompt you to walk more (use your body), such as parking your car further away from your workplace and taking the stairway as opposed to the easy elevator (yes, I know you've heard that one before - but are you doing these simple things?).
2 to 3 times per week, do specifically targeted thigh lifting and firming exercises, if your thighs, buttocks and hips are stubborn problem areas for you. If you don't like looking at your lower body in the mirror when you are naked - then this means you.
Beneath, you'll read the written instructions of an exercise that works well, but it truly helps to have a video, e-guide or detailed photos to insure that you are doing the exercises properly. For some ladies, it is also helpful to exercise in front of a mirror - to check for proper positioning and movement.
Bad form can lead to unnecessary injuries and negate the effectiveness of the exercise - leaving you with disappointing results - and long term frustration.
Here is a great thigh lifting and firming exercise to include your workout.
'Slow Burn' Hip and Thigh Lifts (Hip & Thigh Abduction)
Lie down on your right side (preferably on a soft fitness mat), with your head resting on your arm or the palm of your hand. Bring your knees forward - so your hip joint is at a 90 degree angle.
Straighten your top leg (left) so your foot is out in front of your body. Slowly lift your left foot from the floor to the sky (about 3 feet off the floor) - pause for 1 second at the top and then slowly lower your foot, lightly touch the floor and repeat the move. Do 10 - 15 and then turn over and do the other side.
Are you confused yet?
Typed instructions of thigh lifting and firming exercises can be quite confusing, especially to the first time exerciser. A woman that has performed this type of lower body lifting and firming exercise in the past, understands the movement, almost instantly.
But any female who is new to this exercise can quickly become frustrated and helpless.
Thigh abductions are very targeted thigh lifting and firming exercises, but they must be executed properly. And they must be done in conjunction with a series of other lower body exercises in order to give you the body enhancing results you deserve and desire.
Its quite possible that you may either need the help of a fitness professional, a good instructional guide with photos or a video.
Truthfully there's actually no point in doing just this one thigh exercise, if you are not doing it properly and you are not combining it with the right support exercises. When the right exercises are combined in the correct sequence - you get the body changing benefits of muscle movement synergy and stimulation.
Also - you want to get this right the first time because you could easily hurt yourself and cause unneeded setbacks - that would delay your positive results even longer - and nobody wants to wait longer to improve their body?
The key point is that specific thigh lifting and firming exercises are extremely effective, but you've got to be certain you are following a well-structured program that consists of the group of critical exercises you need - and not just one single exercise.
A well planned grouping and sequence of butt, thigh and hip exercises can visibly transform your lower body problem spots into an eye-catching work of art - that you'd certainly be proud of displaying in your favorite swimsuit.
------
Joey Atlas, MS - Exercise Physiology, is the Amazon.com Bestselling author of the fat loss book, Fatness to Fitness and the Author of the Ultimate Cellulite Reduction Exercise Program for Women. Visit his sites for more free tips and articles from Womens' Favorite Trainer, Joey Atlas..
How To Awaken The Kundalini Energy For Reaching Enlightenment
There is an experience called the Kundalini that occurs when you reach a higher level of spiritual discipline, although, sometimes it occurs spontaneously. It’s an awakening of the energy that lies at the base of the spine and means snake in Sanskrit. Those that experience this awakening find the phenomena indescribable and sometimes a bit unpleasant if they aren’t adequately prepared for the experience.
The Kundalini has existed for thousands of years by other names, in other societies. In the Bible, the Kundalini is the “solar principal in man”. The Chinese, Egyptians, Tibetans, Native Americans and Greeks wrote of the experience but called it by a different name. In famous works like those of Plato, the Rosicrucian Order, the Kabala and the Masonic writings it appears but under different names.
In every individual, there is an innate ability for greatness, the ability to create supernatural phenomena. The term supernatural is a misnomer since the acts themselves are quite natural. Since few people tap into the power that they already possess, most of society views it as the extraordinary. Tapping into the power, however, is not without its dangers. For the uninitiated or those without a guide, it can create problems that affect both the physical and psychological.
The first step is to understand what the Kundalini is and how it occurs. There is a reservoir of energy coiled at the root charka at the base of the spine, much like a serpent. It is a female energy. When it releases upward, it travels to the crown charka where the Shiva, the male energy, exists and unites. Taken in smaller steps, the advanced yoga attempts to bring it down again to a lower charka but not one below the heart or it inflates the ego. He then raises and lowers the energy repeatedly to develop the area so it can remain there. This is much like bodybuilding. Since the energy creates new pathways for the nervous system, a sudden surge of the energy might create an overload and burnout. This is much like the advanced bodybuilder or weight lifter working up to a heavy lift so their muscles are prepared.
The experience of the awakening can be sudden and quite jolting or occur in smaller steps. Some describe it as a heat that forms at the base of the spine and travels upward. It also has such phenomena as pain, bright lights, intense lucidity, increased physical power, ecstasy, clairaudience, shuddering, uncontrolled movement, visions and a transcendence of ones self. Sometimes the experience is unexpected and people believe they are going mad.
The Kundalini is not without danger for the unaccompanied. Most practitioners of yoga and qigong learn to control it with guidance and practice. Uncontrolled unleashing of the power can result in many things, which include insanity and death. Using the weightlifter as an example, without training to exercise and build the muscles, lifting extreme amounts of weight can shred the muscles to a point of uselessness. The surge of power from Kundalini in an uncontrolled manner has the ability to shred the nervous system because its not developed enough for the increased load. The novice must beware of the snake that sits at the base of the tree of knowledge. While it’s as natural as lifting heavy weight, it requires training and guidance for success.
Subscribe to:
Posts (Atom)