Ab workouts part 2

3. Stable blood sugar is the keyYou must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef,eggs,etc.).
Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesn't matter where they come from. If there's extra. where's it going? Yup, you guessed it.
body fat!

This is not to say that what you eat is not important because it is, it just doesn't have that much of an affect when it comes to fat loss. Try to make healthy choices whenever possible, but don't feel like if you eat a cheeseburger it is guaranteed to be stored as fat.

4. Get the help of a professional
Unfortunately, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, "Am I happy with my current progress or condition?" If you're not, you should consider getting the help of a qualified personal fitness professional. Don't depend on the information you get from magazines or from your local gym/ health club. A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine. If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed here. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great!

Ab workouts part 1

If your goal is to thin your waistline and have a nice flat stomach, the first thing you need to do isdecrease / eliminate the layers of fat that are on top of your abs. The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

1. You must do some form of progressive strength training.The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:1-2 forward flexion exercises (crunch, sit-up, etc.)1-2 side flexion exercises (side bends, side crunches, etc.)1-2 rotational exercises (trunk rotations, standing twists, etc.)The abs, are muscles just like any other and should be worked at most 3 times per week.

You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).Warm up at easy pace 2-5 minutes then:
perform 30 seconds of hard work (almost as hard as possible) perform 1 minute of moderate work (recovery time-catch breath)repeat this process 6-10 times à Cool down at an easy pace for 2-5 minutes

(to be contd..)

Body Building Diet Plans For Overweight Males

For the man who is trying to lose weight and tone his body, the best solution is a combination of diet, weight training and cardio activity. This can be a delicate balance, for you want to reduce your calorie intake so that your body begins to convert the fat that has stored to energy, while at the same time giving yourself enough nutrients to properly and effectively exercise.In order to achieve your goals, you need to realize that there is no quick, healthy solution. There may be some quick solutions, but they can be worse for your health than maintaining the weight. It is essential to maintain a healthy diet while trying to lose weight. As you are planning on exercising frequently, your body will require certain levels of proteins, energy and nutrients.You cannot just starve yourself and hope to accomplish anything through exercise. You will need to eat the proper sized portions of a balanced diet, paying particular attention to consume sufficient amounts of proteins, vitamins and minerals.

You also need to severely restrict your intake of junk food and excess fats. In order to lose weight while still gaining muscle mass, you cannot afford to consume any empty calories.

Unfortunately, many foods that are high in protein are also high in fat. Some better foods for you include egg whites (but not the fat and cholesterol filled yolks), most fish, and chicken breast. Another good solution is to use protein shakes. These, you can make yourself in a blender. A good recipe can be made from the following ingredients:

• Whey protein powder
• 1% milk
• low fat yoghourt
• banana
• frozen berries – usually blueberries or strawberries
• tablespoon of olive oil and/or flax seed oil

This low fat treat is a good source of protein and natural sugars – perfect for the quick boost before a workout or as replenishment afterwards. The olive oil and flax seed oil are added for their unsaturated and polyunsaturated fats respectively. While you are trying to cut back on fats as much as possible, the body still requires a small amount to function properly. Unsaturated and polyunsaturated fats actually have considerable health benefits when consumed in small amounts. Diet alone is not sufficient. Weight training will allow you to build muscles, which will increase your body’s metabolism and make it easier for you to keep the weight off. As well, a muscular physique is both healthier and of better appearance.

Cardio exercise like running, biking or swimming, will increase the rate at which you burn the fat, making you leaner and healthier. Plus, cardio exercise is required for a healthy heart, and all of us would like a ticker that just keeps on going

Bodybuilding Diet Plans For Skinny Males

If you have a high metabolism rate, you may have trouble adding mass to your body. Obviously you need to consume more calories than you use in order to gain weight. However, pigging out on ice cream and potato chips will put that weight straight onto your gut. The trick is to eat sufficient quantities of the right foods, while maintaining a high level of activity.

Food can be broadly categorized into three groups – carbohydrates, proteins and fats. These, combined with nutrients (vitamins and minerals) and water, form the majority of your nutritional needs. Carbohydrates are materials that the body can break down easily for energy.
They consist of starches and sugars. Unlike what some diet plans would tell you, carbohydrates are essential and should not be eliminated from your diet. Fats contain some essential nutrients as well, and a portion of the right fats, mainly unsaturated and omega 3 fatty acids, are necessary for good health.

Protein forms the main building blocks of muscles. It is important when bodybuilding to consume enough protein to allow the muscles to repair themselves. The body is able to produce many, but not all of the amino acids that make up proteins.

Many bodybuilders believe that a diet high in protein is necessary to build muscle mass. However, consuming high levels of protein without doing sufficient exercise will cause the body to convert the protein to fat, which the body uses for long term energy storage.
In order to gain muscle mass you should consume just enough calories to satisfy your body’s metabolic needs and muscle growth requirements. The best way to do this is to carefully monitor your weight, body fat index, exercise level and calorie intake. What you want is a gradual increase in your body weight while maintaining a healthy body fat index.
There are no specific foods for gaining weight while body building. The best solution is just to eat more of the healthy foods that all bodybuilders eat. Conversely, bodybuilders trying to lose weight should still eat the same foods, just less of them.

Good sources of protein include:
- Egg whites
- Fish
- Chicken
- Beans and lentils
- Whey protein powder

Protein shakes are very popular among bodybuilders. They can be bought pre-made, or you can make them yourself by adding protein powder to a smoothy. Protein powder is available in many forms, with the two most popular being whey or milk based protein and soy based protein. Whey protein is generally considered superior due to its content of essential amino acids and the body’s ability to absorb it.

Bodybuilding Diet Plans For Male Beginners

For those just starting out doing bodybuilding workouts, it may seem tempting to start a hard core diet just like what you would see a bodybuilder on TV eat, complete with raw eggs or nutritional supplements. However, in the beginning, it is best to stick to a simple, healthy diet which is high in carbohydrates, proteins, and fats, while low in processed foods.Some foods you might eat include eggs, lean meats, skim milk, and other lean sources of protein such as soy or fish. For more protein, you might add protein powder to a shake, but this is not necessary for a beginner.

For carbohydrates, eat fruits, vegetables, multigrain bread, and pasta. Avoid taking in too much fat, but you will still want some. If you are working out, you use up a lot of energy, and fat contains a lot of energy to feed the growing muscles. The fats in foods will also make them taste better. Peanuts and olive oils are good examples of healthy fats that you can take. These healthy fats are good for the heart, too, if taken in moderation. It is best to eat a variety of foods with each meal. Having a good diet means avoiding processed foods such as white bread, potato chips, peanut butter (except all natural peanut butter) and canned soups. Also, avoid too much fried foods.

The best way to ensure that you are efficiently using all the energy possible from the food is to eat multiple equal sized meals throughout the day. Many people tend to eat small meals for breakfast and lunch, and a large dinner. However, it is better to eat a large breakfast, and an average meal enough to fill you three more times per day making a total of four meals. Remember that it can take up to 20 minutes for your brain to realize that you are full, so eat slowly. As you increase your workout, you can slowly increase the amount of your protein intake, in order to allow more muscles to build. However, you do not need an excessive amount of protein to build muscle; your body will naturally build the muscle. In any exercise program, a lot of water must be consumed. Bodybuilders should drink about a gallon of water each day. For beginners, just start with the amount you normally drink and increase as you increase your workouts. Be sure to drink throughout the day. Avoid fruit juices which are not freshly squeezed, as they are generally very high in sugar. Just as you will have lapses in your exercise routine, you will probably have the occasional lapse in your diet. If you do, enjoy that meal or snack, and then try again for the next meal.

Bodybuilding Supplements

Working out as a bodybuilder, your diet should contain 55-65% carbohydrates, 20-25% protein, and 15-20% fat. A great way to ensure your body gets the nutritional requirements needed when bodybuilding is to take nutritional supplements.They should not be used to replace foods, but to enhance your diet and provide extra protein, minerals, and vitamins. Most dietary supplements available for muscle growth are protein enhanced supplements, since protein is the building block muscle.

Once you've learned the basics of all around nutrition, meal content, and timing, you can progress further by directing some of your efforts towards targeted supplementation. Supplement your diet with purpose.
Decide what it is that you want to accomplish as far as physical goals or performance and direct your eating and supplement program towards that objective. Don’t just pop a handful of pills hoping they’ll do some good.

Amino acids are the building block of proteins. They aid in repair, growth, and maintenance of muscle tissue. These supplements will enhance your muscle growth results more than any other supplements available on the market. There are twenty-two amino acids that build protein. Not all are essential to your daily diet. The best forms of amino acids can be found naturally in meat, fish, dairy products, and vegetables such as legumes, peas, and grains. The eight essential amino acids are: phenylalanine, lysine, isoleucine, leucine, threonine, methionine, valine and tryptophan. Our bodies need twenty different amino acids, but we are able to make the other twelve kinds from these eight, which we must get from food. Protein-based drinks are also an available supplementation to people looking to enhance their diet and build the most muscle possible, along with weight training. You can also find protein supplements that are rich in amino acids and protein. There are two types of protein-based powder drinks available to bodybuilders. They can usually be found at your local nutritional center store.

Which protein base is right for you, egg based or dairy based? Egg based protein drinks are great for people that are lactose intolerant, and usually contain more protein levels than dairy based supplement powders.
One good supplement is made by Worldwide Sport Center, and called “Whey Supreme”. It’s L-Glutamine Enriched, high protein at 24 grams per serving, a low carbohydrate formula, mineral enhanced and only 120 calories per serving. Depending on your diet and nutritional needs, the correct formula for you need vary greatly.Keep in track with the forthcoming articles,they for sure are genuine information as this one.

Nutritional Supplements for Bodybuilding

Advantages of Vitamin & Protein Supplements

When I first started seriously lifting weights I thought supplements were a waste of time and money. And, to some degree, I was right! However, as I learned more and experimented with my body I realised there was much to be gained from using vitamin and protein supplements.Bodybuilding SupplementsI have used heavy weight training for many years in order to improve other aspects of my life such as my martial arts and soccer training. So, even if you just weight train or bodybuild part time, you should be using a supplement of some kind to help support your natural diet.One factor we can take into consideration is that every single professional bodybuilder uses supplements of different kinds. And, all of them are huge! So, lets take a bit of a leaf out of their book.

High Protein, Healthy Diet is King

Let me start by saying that no matter how good your supplement is, if you have a rubbish diet your progress is going to be rubbish. It is so important to have a diet filled with high quality, natural proteins and other vitamins and minerals. Try to decrease the amount of man made food you eat each day and replace it with fruits, vegatables, milk, eggs and meats. Your health and your muscle gains will thank you later.

Protein Powder Supplements

There are so many different protein powders out there and many of them are way over priced. However, they can be important for the athelete/bodybuilder so it is worth taking the time to find the good ones and research the proper way to take them.

Advantages of Protein Powder:
1)You can get a high protein, low calorie meal which is good for fat loss

2)It is fast in terms of preparation time

3)It tastes like junk food

Disadvantages of Protein Powder:
1)It is heated during production so the protein molecules are not in tact. Many pure health professionals believe that damaged amino acids (heat changes their shape) are not as good as fresh proteins

2)You miss out on other nutrient that you would otherwise get from natural foods

3)It is expensive

Fat Loss Supplements

Most of the time fat loss supplements are a waste of time and money. They are full of junk you dont need and they can give you stomach irratation and leave you with an unhealthy appetite. For the most part, fat loss supplements are just appetite suppressions and just stop you wanting to eat as much. It could be said that this is counterproductive to losing fat as it slows down your metabolism! Again, I will leave the details for a future dedicated post.

Vitamin Supplements

Vitamin supplements, as I have said many times before, are a MUST for anyone who trains at all. With the modern world of take away, fast food and over produced junk snacks we are getting less and less vitamins and minerals from our daily meals. Everyone should be taking a good multi vitamin each day.

Build Big Strong Biceps

In every gym that you go to, you will see people pumping their biceps. Biceps along with the pecs and abs are sometimes called vanity muscles because they are the most visible and therefore command the most respect. Invariably, when you ask someone to show you his muscles, he will probably flex his biceps.Before we discuss biceps development, I want to point out that the biceps make up only one third of your upper arm with triceps the other two-thirds. So to have an impressive arm, you must build your triceps too or the effort on your biceps will not show good results. Many people fail to realize this and that is why you see them doing curls after curls without much improvement. We will touch on triceps exercises in another article. For now, let's talk about biceps.
Here are some exercises that will blast your biceps. Most of you would have done some or all of these exercises. The question I am asking is, are the exercises done in the correct form and techniques because if they are not, you will most likely be wasting your time as your biceps will not grow to its full potential. Perform each exercise for 3-5 sets once or twice a week and at reps between 6-10, but make sure that at the high end of the reps, you will not be so fatigued that you can't perform another rep in good form.

Standing Barbell Curl/ EZY Bar
You can perform this exercise with either a straight bar or an ezy bar. This is a great mass building exercises for your biceps.
Stand with feet shoulder width apart and grasp the bar with an underhand grip, hands should also be about shoulder width apart. Curl the bar up slowly focusing intensely on the biceps contraction. Do not swing or use momentum to curl especially at the later stages when your biceps get weaker. Never swing or move your body, only your arms are moving. Keep your elbows locked to the side of your body and do not pivot them.
Then lower the weight, taking 3-4 seconds resisting the weight on the way down to emphasize the negative part of the exercise. Never let gravity pull the weights down. At all times, do not curl or bend your wrist which must always be in a straight neutral position.

Incline Dumbbell Curls
This exercise will hit different fibre in your biceps and gives you the peak bicep look. Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

Preacher Curl
Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

Hammer Curl
Hammer curl gives your biceps the full look and your forearms are also working hard.
Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.

Build Biceps Tips
Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off.By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set. Remember to change the order of the exercises you perform after every few weeks to shock your biceps into new growth.You can always refer back to one of my posts which deals with proper weight-training.

Stretching & Muscles

What is suppleness?

The ability to achieve a full range of movements – to turn, stretch, twist and bend – without any stiffness, aching or suffering a spine or joint injury is defined as suppleness. It is also known as flexibility.

What about it?
Suppleness or flexibility is an important part of your everyday life. Being supple means that you can reach up to take an item down from a bookshelf, for example, or bend down to tie your shoe laces, without feeling that your movements are restricted in any way. When you are young, you tend to take suppleness for granted. But as and when you start growing older, you need to spend a bit of time enhancing and maintaining your suppleness.

Anyone can start a daily routine of simple stretches at any age to restore or increase that flexibility to your muscles as well as joints. Some studies show that you are never too old to reverse the reduced level of suppleness that comes with the age. It really doesn’t matter as to how long it has been building up.

So how is suppleness achieved?
Suppleness is achieved by regular stretching of the muscles either by carrying out specific exercises or by actively participating in activities that take the joints through their full range of movement. Muscles are wrapped in connective tissues, which, rather like chewing gum, are resistant to being stretched when cold. For this specific reason, it is very important to attempt stretching exercises only when your muscles are warm. When stretching, a slight degree of tension should be felt in the muscle. Attempting to stretch too far may cause physical discomfort or even pain and can further result in an injury. So, in order to maintain your suppleness, stretches need to be held for at least ten seconds which gives connective tissues enough time to lengthen.

Don’t take it for granted.
Stretches should always be done slowly. Once you get familiar with the positions, you can develop your flexibility by relaxing in them for progressively longer periods. You will soon realize that as your muscles relax, they can be stretched further. However if you are not doing this sort of activity regularly, you will soon find your joints all stiffening up and your range of movements becoming much more limited. So don’t take exercise for granted. Always consult a physical instructor before you start something new.

Mens health magazines

Here are a set of menshealth mags which where published from jan'06 to june'06.This mag is for sure a good read.


Download:
JanFeb2006

Mar2006

Apr2006

May2006

Jun2006

Fitness ebooks

Its been quite a while i have staid from posting which i regret. I deeply apologize to the many readers of this blog. As a compensation i have herewith enlisted two links for direct download.Its all about technique and tempo,these two factors play majors in fitness,so i have made an effort in providing you guys these wanted ebooks.

Links for download:

Secrets To Peak Performance

International Fitness Association training Ebook

Top 10 Dangerous Bodybuilding Habits

I just happened to step at this site which was quite impresive.
Those of you who think that their training sessions get over runned
by few consistent habits,then do read on here.

: :Deadlift: :

One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body.
During the execution of a deadlift the calves are worked, and according to research, take approximately 10% of the initial loading as one pulls off the floor. The quads, hamstrings, and glutes are seriously worked as are the abs, spiral erectors, lats, traps and to a certain extent, forearms. Certainly the deadlift should be a key movement in anyone's routine where the goal is size, shape and power.

Excuses
The above being the case, why do some trainees shun the deadlift in favour of the lat machine or cable rowing? The answer basically is laziness. The excuses vary, but the underlying reason is normally the same. I've heard excuses like "I don't want to get a bad back," "Deadlifts thicken the waistline", "I'm saving my energy for dumbbell rows," etc, etc. For the weight-trainers who make these or other excuses, I would like to point out that Arnold, Franco and many of the all time greats, deadlifted - All of whom had great backs - all of them won Mr. Olympia titles. Yes, if you want depth and thickness added to your back then include deadlifts in your routine.
Once having made that decision remember that one can get too much of a good thing, in other words, do not overtrain this lift. The compound movements like the squat, bench press and deadlift burn up huge amounts of energy - Therefore do not train this lift more than once a week. It is interesting to note that some top American drug free deadlifters work this lift only once per fortnight with some very good results. Everyone is different so you might have to experiment a bit. Find out what works for you and then stick with it.

Techniques & requirements
Deadlifting isn't about running up to a bar, giving it a yank and then pulling like mad. I've unfortunately seen people lift like that, their style is abominable, their back is bowed like a u-bolt and they have a one way ticket to injury city. Of much greater value is to think carefully about your technique, draw up a plan and employ a sensible routine. Be sure that you fully understand the lift and that your technique is sound even on light weights. Listed below are 10 points of technique and requirements that should be borne in mind whilst embarking on a deadlift cycle.

1. When deadlifting always wear supportive trunks or pants.
2. Footwear should have as flat a heel and sole as possible.
3. Keep back flat at all times.
4. Keep hips low during the initial phase off the floor.
5. Set and maintain your position at the start of every repetition.
6. Keep the bar close to the body throughout the pull.
7. Look forward or slightly up at the beginning of the pull.
8. Start the pull with fully inflated lungs.
9. Finish the lift and breathe normally.
10. Make sure that at the top of the lift the shoulders are back, the chest is out, knees are locked and the body is erect.
11. Avoid any tendency to lean backwards.
12. Do NOT lower the bar back to the ground slowly. Keep the hands on the bar and let gravity take the weight down.

Weight training

For getting the best results out of weight training, it does not only take to know about what exercises to do,there is a compulsion to know how to do it. Most of us are ignorant to know the core details of every set. I have seen people workout in the gym just by looking at others and not knowing what they are actually doing.There is an another group of people who think they are the best and thats going to be the fact which is going to make them miss a lot.The only solution is...keep pestering your trainer, learn from him rather conducting experiments on your own. Few tend to attempt weight far greater than they can handle (take Squats for example) and limit their range of motion so that they can handle the weight; the key is to find a weight that you can use during a full range of motion. Work your way up after you understand the form. If you are unsure of the proper form for a specific piece of equipment it is a wise idea to ask the trainer working at that facility.

Shrugs

It is hard to believe that people could do this motion unsuccessfully but it happens.The shrug (to hit your traps) should be done in a direct up and down motion, not a circular motion. I have watched people "roll" their shoulder in the same manner a tire rotates.Instead you should grab the weight, lift your traps until they feel like they are pressing against the back of your head and squeeze, then lower the weight and repeat.

Deadlift

The biggest problem that I seen with this exercise is not keeping the head up. People begin looking at the floor and never look ahead.This sets up your form badly as people who look at the floor almost always tend to curl their back. You want to keep your back straight. When you look ahead it puts your whole body in a straighter position. Remember to keep your head up, and back straight

Tricep pushdown

Much like the bicep curl, the elbows are a determining factor in the success of this exercise as well. Once again, you lock your elbows to your sides and push the weight down using your triceps. You extend your arms and squeeze and then bring the weight back up, stopping when your forearms are parallel to the floor.

An important note-- If you raise your arms more than parallel you are likely to begin using momentum to push the weight back down. Plus if you raise the weight too high, you may take the pressure off your triceps and begin using your lats to bring the weight back down. You must be targeted only on constantly pressurising your targeted muscle.There are few who raisethe cable all the way to the very top of the machine, it looked like a lat pull down,until they got half way down and then started using the triceps, and then went back to the top again, I was wondering what body part they were trying to hit, but then realizedthat they probably had no idea either.

Bicep Curl

This exercise performed by everyone, is often done with poor form. When you perform this exercise incorrectly (and most exercises incorrectly for that matter) you take the bicep out of the lift and allow other body parts to help pull. This is not ideal because in order for the bicep to grow it must be hit directly and as intensely as possible. Mistakes commonly made here are swinging the body and using momentum to aid in the lift, as well as moving the elbows while curling.
To perform the barbell bicep curl correctly the shoulders should be pulled back, the elbows should be tight against the sides of the body and you should lift the weight using just the biceps. Once you allow the elbows to come off the body you are changing the angel of the lift for your biceps and more importantly you are most likely allowing your body to swing when you lift.

If you swing the weight you are using the momentum of that swing to help you lift the weight instead of just pulling with the bicep. To correct this use less weight. You should be in control of the bar at all times. You should be able to slowly lift the weight up, and slowly lower it back down. If you cannot hold the weight at any one point in the range of motion odds are it is to heavy for you to lift properly.
Remember, the elbows stay by your sides, if they are locked there, you will have a harder time swinging. A very easy solution to this problem is to use the preacher. A preacher curl is much more difficult to cheat on and does an amazing job of isolating the biceps .

To build mass on your thighs

I like to stay loose because I come from an athletic background , so I stretch for 15-20 minutes before training the quads. Flooding the muscle with blood is one of the biggest precursors to muscle growth, and the more you stretch the muscle fiber, the more blood it can hold. I start with my quads first, then my hams. Hamstrings are incroporated into a lot of quad movements; if you've ever pulled your hamstring, you know you can't train your quads at all.

I always like to make sure I never go so heavy that I can't do at least eight reps, and I try to never do more than 15, unless I'm doing it on purpose.

Since the legs are a very large, dense muscle group, it takes many sets to properly work them. i typically do 6-10 sets per exercise, using the first three sets as a semi warm up. I also like to test myself and see how strong I really am and how much I can take. I've learned that doing 6-7 sets really burns my muscles out. I still experience muscle soreness, and I honestly believe it's from doing the extra sets. Precontest, I might do as many as 10 sets of each exercise per bodypart.

I train quickly and intensely, allowing myself only 7-20 seconds between sets. I feel the leg shouldn't be recovered before the next set; they'll have plenty of time to recover when I get out of the gym. Between sets, I shake the muscle out a bit, just to get the blood in there. I'd never advise this pace for begineers or for those who want to gain muscle mass. In the end, you need to be very instinctive about your rest intervals, just like other training variables. Find what works for you.

I don't lock out at the top of squats and leg presses. This takes the muscular strain off the muscle and puts too much pressure on the knees themselves, making the joint vulnerable to injury.

For quad separation, the most important thing is using a full range of motion and really squeezing the muscles. Don't just fly through the exercise; do it at a slower pace and try to hold the weight for as long as possible. I really believe that pulls out the striations and separation.

My quad workout is very basic, but basic works. The exercises I do are pretty much the same for each workout. My legs fee liek rubber at the end, tending to cramp up if I sit down or get in the car, so I move around for about 15 minutes afterward

Pre-exhaustive sets

I recently found a very interesting article that mentions the use of pre-exhaustive sets which bodybuilders generally use to get "buff"(excuse the expression), it basically uses the main muscle for longer taking it to full exhaustion.

Eg. Before doing bench press working the chest, you should do a number of pre-exhaustive exercises such as wide arm dumbell flies which involves the surrounding muscles such as the arms etc. to assist in the development, then you should go onto the bench press which will isolate that the pectoral muscle and give it a longer workout allowing it to develop fully.

Read the entire article here

Incredible muscles

How to gain weight

Weight gain is something that isn't easy to do and you probably know this already.The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.

More tips for how to gain weight (extremely important!)

- Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low (saturated) fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, flax seed oil, etc.

- Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat. In order to know this information, you need to also track your body fat percentage!

- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. You're gonna need it!

Now the concern some people have about how to gain weight, is how to do it without putting on extra fat. Let me tell you how, YOU CAN'T! Unless you are using steroids, it is basically impossible to gain weight without putting on a little bit of extra fat. But hey, if you want to see some weight gain, Well then dont care about the little bit of extra fat you might put on while gaining. You will be able to burn that off later on!

History of Dumbbells

The first type of dumbbell were probably nals from India, club shaped equipment that, like today's dumbbells, were usually in pairs. Nals were used for more than 1,000 years. Modern dumbbells were derived from 16th century churches in England, when men realized that pulling the weighted ropes that rang church bells resulted in larger muscles. The wealthy started installing these pulleys and weighted ropes in their homes. The pulleys and weighted ropes were called "bells." But because there were no real bells attached to the ropes, they began to be called "dumb-bells," as the bells were always silent. By the early 19th century, this equipment came to resemble the dumbbells of today. The pulley and ropes had disappeared, leaving only the weights.

Advantages of Dumbbells

Using dumbbells can improve balance and posture.

You do not have to climb on and off machines when you use dumbbells.

Dumbbells can take up less space than resistance machines or barbells, a real advantage if you work out at home and have a limited space.

You will have a great range of movement when working out with dumbbells than when working out with barbells.

Dumbbells can be safer than barbells when combining weight training and cardio training. If you loose your balance, it can be much safer to drop dumbbells than it is to drop barbells.

Adding dumbbells to you exercise routine on days that alternate with barbells will help prevent boredom.

Dumbbells are easy to incorporate into a cardio routine.

Using dumbbells allows you to work on one limb at a time rather than both of your arms or legs, simultaneously.

Dumbbells can be used to work out the entire body

Ab Workouts

Introduction

Training of the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy. Gizmos and gadgets abound that are alleged to give you those coveted "six pack" abs. But here's how you can rationally train your abs to their absolute maximum limits of development using everyday gym equipment.

What Builds Abdominal Muscles
There is nothing unique about abdominal muscle as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are: high intensity of muscular overload progressive intensity from workout to workout proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1, above, how many people use them in a way that satisfies point 2?

Muscles will only develop in response to overload that is above normal. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won't. To force new development you need to increase the intensity. You could add a few crunches every day but that really just increases duration, there is a better way to get fast results.

Why TV Abdominal Machines Are a Joke

You've seen all those exercise gadgets on late night TV - lightweight gizmos that make it easier for you to rock back and forth on the ground while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload but it's a trivial amount.

I have seen people who have progressed to the point of doing crunches with 200 pounds! That's the kind of power and level of development your abs are capable of. Really! So fiddling around cheap equipment or those belts that "stimulate" your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let's see two flashlight batteries generate the power to lift a man's torso and 300 pounds 20 times in one minute.

The Best Ab Exercises
I have tested common abdominal exercises and ranked them by their ability to deliver high intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs and others.

The winners were:
Weighted crunches
Weighted incline sit-ups
Weight sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Chose a weight that is so heavy you can only to 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears then contract your ab muscles into a crunch that raises the weight stack an inch or two. Chose a weight that is so heavy you can only to 8 to 12 reps.
As a further alternative you can lie on the floor and do a sit up or crunch while holding a barbell plate against your chest. The limitation of this exercise it that, as you progress in strength it will not be possible to hold enough plates on your chest safely. But that's a good problem to have.
On each successive workout, shoot for a 5-15% increase in the weight you use. If you can't get a 5% increase it's time to add more days off between your workouts.

Conclusion

There is no mystery to developing your abdominal muscles to the limits of their genetic potential. And you certainly don't need quirky gadgets. High intensity exercises that can be progressed from workout to workout will have you sporting that six pack.

TO STAY IN SHAPE..

Some people like to run while others like to walk. And often, those that run may soon find a better excuse to walk. Running or jogging is a great way to burn calories (approximately 100 calories for every mile ran), really works the cardio system, tones and shapes the legs and if your run uphill, attack those glutes too. Not everyone is built to run pretty or pain free. Improper body mechanics, whether by lack of knowledge or due to bone and joint structure can lead to injury, pain, and discomfort?
But if you approach running or jogging like any new sport it can be a wonderful addition to your arsenal of aerobic exercises. Now what do I mean by the approach? Simple - prepare, start out slow and steady, always ease into something new, don't be afraid to take a break and walk, stretch, and get plenty of rest before hitting the road or track again.

Program - 10 Laps -

What You Need:
A stop watch or watch with timer on it. A track to run on.
Knowledge Point:
On a typical "standard" track, 1 lap = ¼ of a mile. Hence 4 times around the track = 1 mile.

Before Running Or Jogging:
Make sure you stretch. Have a comprehensive arsenal of stretching exercises to use. Most important stretches would be for your lower back, shoulders, groin, hams, quads, and calves. Try to run in a decent pair of sneakers which are designed for running. Make sure your health is in good order.

Laps 1 & 2 (warm-up) Clockwise Direction:
Walk, don't run... 1st lap is intended to get your joints lubricated and muscles warmed up. On the 2nd lap try walking a little bit faster.

Laps 3 & 4 Counter Clockwise Direction:
Break into a slow jog. Complete both laps at a comfortable pace.
Crunches:Wait a second who said anything about ab work? Mine as well - while we are here! Perform 1-20 crunches (depending upon your ability)

Laps 5 & 6 (straight-a-ways & curves) Clockwise Direction:
On the straight-a-ways you will run as fast as you can without sacrificing form. Slow down around the curves (resume your slow jog or walk if you feel like you need the rest).
North, East, South, and West:Stand in the middle of the track (small deep purple circle in center of purple oval) run to the North edge of the track and run back to the center (small deep purple circle) and perform 1- 20 crunches. With little to no rest run to East side of the track, run back to the center and perform 1 - 20 jumping jacks.
With little to no rest run to the South side of the track, run back and perform 1 - 20 crunches. With little to no rest run to the West side of the track, run back and perform 1 - 20 jumping jacks.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.

Laps 7 & 8 Counter Clockwise Direction:
These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.

Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
Note: You can add any type of exercise to be performed in the center circle. For example: push-ups, bends and thrusts, running in place for 30 seconds, etc.Laps 7 & 8 Counter Clockwise Direction: These are walking or light jogging laps. You can switch things up, like walking straight a ways and running curves, or walking lap 7 and jogging lap 8. It's entirely up to you and may vary on your energy levels for that day.

Laps 9 & 10 (timed laps) Counter Clockwise Direction:
Here in lies the test and success part of the program. Both these laps should be run at a pace that is comfortable but with some speed. The goal is to get around the track as quickly as possible. At the conclusion of lap #9 check your watch/timer and make a mental note of the time. Keep running and do not turn off or reset the watch or timer. Lap #10 should be run as quickly as possible as well. At the conclusion of lap #10 stop the timer/watch. Write down this time and the time for lap #9. Now you have lap times that you can try to better the when you run this program again. Part of a successful fitness program is keeping a journal or marking down accomplishments.
Let's say that it took you 2 ½ minutes to complete lap #9 and a total time of 6 minutes to complete both lap #9 and #10 (average of 12 minutes per/mile). If you can better these times the next time out then you can see and prove accomplishment.
Always remember that fitness should be fun. When the weather is in your favor, take advantage of it. These types of running/jogging programs can also be performed with a partner - great for motivation.
HAVE FUN JOGGING!

WANT A SIX PACK??

Every model you see on TV has it: the 6 perfect ripples on the stomach and all the girls just melt at the sight. Now you’ve decided you want to be that guy that just drives the women wild. You’re going to do whatever it takes to get a six pack!

Conventional knowledge leads us to believe that the way to get a six pack is to sit-ups, and lots of them. The truth, however, is that you may develop very strong upper abs, but they may never show. The abs are muscles that hide behind a layer of fat. In order to see them, you must first work on removing the fat that hides these muscles. The proper way to do this is with cardio exercise like jogging, running, riding a bike or using the stair-stepper!

Try jogging at a constant rate for 15 minutes a day for a week. Increase the time by 5 minutes every week. If you think you can go longer or harder, do it. Be sure to avoid eating fattening foods, drinking soda and consuming too much sugar as it will only mask your hard work.
After you’re in a cardio routine, you can begin with the sit-ups or crunches. Get in a routine of doing sit-ups as soon as you wake up and right before you go to bed. Start with, for example, 50 each morning and night, and increase that number every week as well. If your muscles are sore, that’s great; you’re doing your job. The abs and the calf muscles are the only muscles in the body that can be worked day in and day out without worry of damage and need for rest.

Stick with the routine and you will see results in 1 or 2 months. Coupled with a strict diet, you can build your six-pack just in time for summer! If you wish to build more muscle and have a professional workout plan tailored to your needs, visit your local gym and enlist the services of a personal trainer. A membership to a gym is also a great start to losing weight and gaining muscle.

Body types insight

Ectomorph
Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue. Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.

Mesomorph
A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet corretly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be carefull not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, andwatch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Endomorph
An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet.
Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week.


ADVICE:
When you know which type you are (or which mixture) and diet and exercise correctly for that type, you will make much better progress. Your goal should be to look as close as possible to (or stay looking like) a mesomorph. With the correct exercise and diet this can be attainable, and while you may be a bit upset that you have to work hard to look good while the true mesomorph looks that way naturally, at least you will still be fit and look good. And even the mesomorph will find as he/she gets older that some exercise and diet is needed if they want to continue to look good and be fit.

What is your Body Type

ECTOMORPH
fragile

thin flat chest

delicate build

young appearance

tall

lightly muscled stoop-shouldered

large brain

Has trouble gaining weight.

muscle growth takes longer.

MESOMORPH
athletic

hard,muscular body

overly mature appearance

rectangular shaped

thick skin

upright posture gains or loses weight easily

grows muscle quickly.

ENDOMORPH
soft body

flabby underdeveloped muscles

round shaped

over-developed digestive system

trouble losing weight

generally gains muscle easily.

What is your body type then??