Cardio and Muscle
It is said that Cardio makes you lose muscle, sad as it is, it is true
and scientifically proven, what happens is that muscle proteins are
broken down and used for energy during aerobic exercise, but the thing
is that you are constantly breaking down and re-building muscle tissue
as you do your cardio workout, this process is called "protein turnover"
what's going on is that your body is constantly alternating back and forth
among anabolic (building) and catabolic (breaking down) cycles. Reducing
the catabolic side just enough so that you stay on the anabolic side will
help you to gain muscle or at least will help you maintain muscle.
But if you'd like to do cardio but you'd also like to build your muscles or
maintain them at least as they are I recommend Circuit Training, because
this is sort of aerobic weight training. And since you use weights,
although lighter weights, muscle is not lost, sometimes some muscle is
gained. So remember if you'd like to do cardio but not lose muscle or
gain a bit of muscle, do some Circuit training.
A Sample Circuit Training Workout
1. Bench press
2. Squats (or leg press)
3. Seated rowing
4. Hamstring curls
5. Lat pull downs
6. Calf raises
7. Triceps extensions
8. Barbell curls
9. Ab Crunches
Move quickly from one exercise to the next, so as to maintain your target
heart rate. Begin by going through the complete circuit (all 9 exercises)
twice. You can build up to four times as you improve.
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Monday, April 30, 2007
Friday, April 27, 2007
Shoulder Development
By Zach Bashore
If you want to develop great shoulders, you need to learn the
basics of the shoulders and how to train them properly. You
are going to learn the different sections of the shoulders,
what the shoulders are, best time to train them, and the best
exercises to turn your shoulders into boulders.
The shoulders are defined as the joint connecting the arm with
the torso or part of the human body between the neck and upper
arm. The deltoid is the three headed muscle that caps the
shoulder. All three heads of the deltoid are named the lateral,
posterior, and anterior. All three parts of the deltoid attach
to the humerus. The lateral and anterior heads are located near
the collar bone, while the posterior head is located on the
scapula. The function of the deltoid muscle is to move the arm
away from the body. Another section of the shoulders muscles is
the rotator cuff and it causes lateral rotation, medial
rotation, and abduction.
Your shoulders are involved with just about everything you are
involved with, so exercising them will help you in almost
everything you do in your daily routine. If you're lifting heavy
weights, you'll need at least three to four days of rest before
you can perform the same exercises again. Always consider the
fact that you will be using your shoulders when performing back
and chest exercises, and you should separate the days that you
train each group with at least one full day of rest.
When choosing your shoulder exercises, you should pick that
will shock your body because it is not accustomed to what you
are doing to them. The following exercises will give you a
general idea of which exercises you can include to your own
training split:
Cable:
Shoulder Press
Front Raise
Lateral Raise
Rear Lateral Raise
Upright row
Rear Delt Row
Barbell:
Front Raise
Behind Neck Press
Shoulder Press
Military Press
Rear Delt Row
Upright Row
Lying Rear Delt Row
Dumbbell:
Front Raise
Lying Rear Delt Row
Lying Rear Lateral Raise
Rear Lateral Raise
Rear Delt Row
Seated Rear Lateral Raise
Lateral Raise
Lying Lateral Raise
Front Raise
Arnold Press
One Arm Press
Shoulder Press
Upright Row
Experiment with different training styles, alter the rep/set
sequence. This is very important if your are looking for
continual growth in the shoulders region. Don't forget to
take a day off when you feel that your body needs it. A
general rule is to take a rest week once every six to
eight weeks. This will allow you to come back stronger.
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By Zach Bashore
If you want to develop great shoulders, you need to learn the
basics of the shoulders and how to train them properly. You
are going to learn the different sections of the shoulders,
what the shoulders are, best time to train them, and the best
exercises to turn your shoulders into boulders.
The shoulders are defined as the joint connecting the arm with
the torso or part of the human body between the neck and upper
arm. The deltoid is the three headed muscle that caps the
shoulder. All three heads of the deltoid are named the lateral,
posterior, and anterior. All three parts of the deltoid attach
to the humerus. The lateral and anterior heads are located near
the collar bone, while the posterior head is located on the
scapula. The function of the deltoid muscle is to move the arm
away from the body. Another section of the shoulders muscles is
the rotator cuff and it causes lateral rotation, medial
rotation, and abduction.
Your shoulders are involved with just about everything you are
involved with, so exercising them will help you in almost
everything you do in your daily routine. If you're lifting heavy
weights, you'll need at least three to four days of rest before
you can perform the same exercises again. Always consider the
fact that you will be using your shoulders when performing back
and chest exercises, and you should separate the days that you
train each group with at least one full day of rest.
When choosing your shoulder exercises, you should pick that
will shock your body because it is not accustomed to what you
are doing to them. The following exercises will give you a
general idea of which exercises you can include to your own
training split:
Cable:
Shoulder Press
Front Raise
Lateral Raise
Rear Lateral Raise
Upright row
Rear Delt Row
Barbell:
Front Raise
Behind Neck Press
Shoulder Press
Military Press
Rear Delt Row
Upright Row
Lying Rear Delt Row
Dumbbell:
Front Raise
Lying Rear Delt Row
Lying Rear Lateral Raise
Rear Lateral Raise
Rear Delt Row
Seated Rear Lateral Raise
Lateral Raise
Lying Lateral Raise
Front Raise
Arnold Press
One Arm Press
Shoulder Press
Upright Row
Experiment with different training styles, alter the rep/set
sequence. This is very important if your are looking for
continual growth in the shoulders region. Don't forget to
take a day off when you feel that your body needs it. A
general rule is to take a rest week once every six to
eight weeks. This will allow you to come back stronger.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wednesday, April 04, 2007
The Diet Act
When one decides to embark on a mission or journey. Against
a foe that is relentless, opportunistic and stubborn, he
must know the rules that give him the best chance for success.
He must know the rules of engagement.The enemy - is fat! So
I penned this article to make you aware of some things that
are imperative to implement into your diet strategy. I call
this the Diet Act!
First things first, Protein. Everybody knows protein is
important, but many don't know that eating a lot of protein
can make an immediate change in your bodies appearance. A
dramatic increase of protein intake will make your body
appear more firm and will help to eliminate some fat. Most
experts say your protein intake and your weight should at
least equal the same number. That's difficult to achieve
without protein supplements. So I would say just make
effort to add maximum protein to each meal you prepare.
Next up fiber. Studies show that the average person is
carrying between 5 & 15 lbs of waste in their colon. Maybe
that's where the phrase "You're full of it" came from. So a
good colon cleanse twice a year could be your ticket to a
better look and a healthier life. You can find colon cleanse
products in most health food stores. Those products will
require that you drink lots of water with them.
Water, our next subject is what's going to move this waste
in the first place. Eight glasses of water a day is a tough
task, but the benefits are weight loss, clearer skin and a
healthier digestive system. That's four 16 oz bottle waters.
Brown foods is next. Replacing white for whole wheat breads
and pasta will allow you to have carbs without putting on
the kind of weight the white carbs would. Most people
don't even know brown pasta exists. Take advantage of all
the multigrain food and dessert options out there, many
are quite tasty. Stay away from wheat bread that isn't
whole wheat. Because only Whole wheat and multigrain
will have the desired effect on fatloss.
Last but not least Sugar. Sugar is a major player in the
demise of health in America. Sugar, like its cousin salt
are often blanketed over foods and desserts. It's usage
must be curtailed to ensure optimum success. Today, there
are many sugar substitutes, trial and error will help you
find the one you like best. Cutting your sugar dramatically
can also have a profound effect on you health and well
being.
Question, a salesman offers a monthly service that is
sure to help you look better, feel better and perform
better at work and play. All for about what you'd spend on
groceries, would you pay? Well just before you say
impossible, just remember you have that chance. It's
in the food you eat. Have weight gain and fat gathered on
your body, and caused a major disturbance. If you want
them to leave, you could just stand idle, or you could
read them the Diet Act.
Forever diesel is a freelance writer in Vegas.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
When one decides to embark on a mission or journey. Against
a foe that is relentless, opportunistic and stubborn, he
must know the rules that give him the best chance for success.
He must know the rules of engagement.The enemy - is fat! So
I penned this article to make you aware of some things that
are imperative to implement into your diet strategy. I call
this the Diet Act!
First things first, Protein. Everybody knows protein is
important, but many don't know that eating a lot of protein
can make an immediate change in your bodies appearance. A
dramatic increase of protein intake will make your body
appear more firm and will help to eliminate some fat. Most
experts say your protein intake and your weight should at
least equal the same number. That's difficult to achieve
without protein supplements. So I would say just make
effort to add maximum protein to each meal you prepare.
Next up fiber. Studies show that the average person is
carrying between 5 & 15 lbs of waste in their colon. Maybe
that's where the phrase "You're full of it" came from. So a
good colon cleanse twice a year could be your ticket to a
better look and a healthier life. You can find colon cleanse
products in most health food stores. Those products will
require that you drink lots of water with them.
Water, our next subject is what's going to move this waste
in the first place. Eight glasses of water a day is a tough
task, but the benefits are weight loss, clearer skin and a
healthier digestive system. That's four 16 oz bottle waters.
Brown foods is next. Replacing white for whole wheat breads
and pasta will allow you to have carbs without putting on
the kind of weight the white carbs would. Most people
don't even know brown pasta exists. Take advantage of all
the multigrain food and dessert options out there, many
are quite tasty. Stay away from wheat bread that isn't
whole wheat. Because only Whole wheat and multigrain
will have the desired effect on fatloss.
Last but not least Sugar. Sugar is a major player in the
demise of health in America. Sugar, like its cousin salt
are often blanketed over foods and desserts. It's usage
must be curtailed to ensure optimum success. Today, there
are many sugar substitutes, trial and error will help you
find the one you like best. Cutting your sugar dramatically
can also have a profound effect on you health and well
being.
Question, a salesman offers a monthly service that is
sure to help you look better, feel better and perform
better at work and play. All for about what you'd spend on
groceries, would you pay? Well just before you say
impossible, just remember you have that chance. It's
in the food you eat. Have weight gain and fat gathered on
your body, and caused a major disturbance. If you want
them to leave, you could just stand idle, or you could
read them the Diet Act.
Forever diesel is a freelance writer in Vegas.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, April 03, 2007
Mike Mentzer's Lost Heavy Duty Secrets
By Paul Becker
While many people know the basics of Heavy Duty training, the
advanced techniques are known by only a few. The advanced and
super advanced techniques were fully researched and tested by
Mike in the late 70's, but following the infamous 1980
Mr.Olympia, Mike retired from competition. After that he worked
as a personal trainer and concentrated on what works best for
beginners and intermediates. And so Heavy Duty for advanced and
super advanced trainees became all but lost, even though Mike
made the best gains of his life using these techniques.
Climbing The Ladder Of Intensity
Mike knew that as a bodybuilder grew bigger and stronger, he
would eventually require an even more intense training stress
if he hopes to continue progressing. If the stress is not more
intense he will stagnate and stay at the same level of size
and strength.
Beginners
For beginners starting a weight training program is a huge leap
in intensity from not training, and this is why they make such
rapid gains at first. To keep progressing they can simply keep
increasing the weights and decreasing the rest periods between
sets. When they stop making gains this way they are ready for
the next level of intensity.
Intermediates
At this stage a more intense stress is required, this is be done
by using Pre-Exhaustion sets, for example a set of Leg Extensions
to failure followed by a set of Leg Press (or Squats) to failure.
Also forced reps and negatives to go beyond the point of positive
failure can be occasionally used. These techniques will carry
someone into the advanced level, Mike reached this point and using
these techniques he was unable to get bigger or stronger, this
forced him to do further research into the highest levels of
intensity.
Advanced
At this level Mike found that he was so strong and his willingness
to work at maximum effort was so high that each rep of a set was
so intense that oxygen debt and lactic acid build up was practically
immediate and severe enough that he was forced to stop due to
cardiovascular limitation rather then because he reached a point of
actual muscular failure. He looked for a way that he could do even
more intense reps while at the same time slowing the build up of
lactic acid and the onset of oxygen debt in his muscles.
The way he did this was to do his own version of Rest Pause training,
he used a weight that would allow him to do one all out maximum rep,
then rested for 10 seconds, this would give enough time for his muscle
to clear out waste products and bring new fuel and oxygen so he
could do another all out rep. After the second rep and another 10
seconds rest he would have his training partner help him do another
all out rep, or he would reduce the weight by 20%. He would then rest
15 seconds and do his last all out rep. This was considered one set,
with each and every rep of the set being an all out effort. An example
rest pause workout that Mike would do for his chest was Pec Deck 1 set
of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps
and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask
himself what could be more intense then Rest Pause training?
Super Advanced Heavy Duty
Mikes next step up the ladder of intensity was what he called Infitonic
training; he followed each maximum positive rep of a Rest Pause set
with a maximum negative Rep. He had his training partner push down a
little on the negative and he would fight to resist it, lowering it
as slowly as possible. He then rested 15 seconds before his next
maximum positive and negative rep.
The very highest level of Heavy Duty he called Omni-Contraction
training, meaning all contraction. There are three ways a muscle
can contract, that is lifting a weight (positive), lowering a
weight (negative) and holding a weight (static).
In Omni-Contraction training Mike would make each a maximum effort.
He would do his one all out maximum positive rep, followed by a
maximum negative, but during the negative he would stop the weight
and actually try to raise the weight again (which was impossible).
He would do these static holds at three different points during the
negative rep, the first was at the top, close to the fully
contracted position, the second was halfway down and the third was
close to the bottom position. Each position was held for a count
of 3.
The Results
Mike and his brother Ray used these advanced and super advanced
techniques in the summer of 1979 and it resulted in Mike gaining
14 pounds of pure muscle in 9 weeks (while losing fat and at an
already advanced level of mass and strength), and w inning his
first pro show beating the likes of Robby Robinson, Danny Padilla
and Roy Callendar. While Ray was able to improve so much he
walked in and took the Mr. America crown that year.
So maybe, just maybe, if you have tried Heavy Duty and it stopped
working it was because you didn't know the higher techniques on
your way up the ladder of intensity. Try them for yourself and
find out.
Mike Menzer Workout DVD - Build the physique
you’ve always wanted with Heavy Duty Training!
We are proud to present a New Original HIT Exercise DVD by
legendary Mike Mentzer, master of the art of bodybuilding, best
selling author and Mr. Universe Bodybuilding Champion. This
is the video made hours before Mike's untimely death.
Get yours today at>http://www.trulyhuge.com/Mike_Mentzer_HIT_Video.htm
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By Paul Becker
While many people know the basics of Heavy Duty training, the
advanced techniques are known by only a few. The advanced and
super advanced techniques were fully researched and tested by
Mike in the late 70's, but following the infamous 1980
Mr.Olympia, Mike retired from competition. After that he worked
as a personal trainer and concentrated on what works best for
beginners and intermediates. And so Heavy Duty for advanced and
super advanced trainees became all but lost, even though Mike
made the best gains of his life using these techniques.
Climbing The Ladder Of Intensity
Mike knew that as a bodybuilder grew bigger and stronger, he
would eventually require an even more intense training stress
if he hopes to continue progressing. If the stress is not more
intense he will stagnate and stay at the same level of size
and strength.
Beginners
For beginners starting a weight training program is a huge leap
in intensity from not training, and this is why they make such
rapid gains at first. To keep progressing they can simply keep
increasing the weights and decreasing the rest periods between
sets. When they stop making gains this way they are ready for
the next level of intensity.
Intermediates
At this stage a more intense stress is required, this is be done
by using Pre-Exhaustion sets, for example a set of Leg Extensions
to failure followed by a set of Leg Press (or Squats) to failure.
Also forced reps and negatives to go beyond the point of positive
failure can be occasionally used. These techniques will carry
someone into the advanced level, Mike reached this point and using
these techniques he was unable to get bigger or stronger, this
forced him to do further research into the highest levels of
intensity.
Advanced
At this level Mike found that he was so strong and his willingness
to work at maximum effort was so high that each rep of a set was
so intense that oxygen debt and lactic acid build up was practically
immediate and severe enough that he was forced to stop due to
cardiovascular limitation rather then because he reached a point of
actual muscular failure. He looked for a way that he could do even
more intense reps while at the same time slowing the build up of
lactic acid and the onset of oxygen debt in his muscles.
The way he did this was to do his own version of Rest Pause training,
he used a weight that would allow him to do one all out maximum rep,
then rested for 10 seconds, this would give enough time for his muscle
to clear out waste products and bring new fuel and oxygen so he
could do another all out rep. After the second rep and another 10
seconds rest he would have his training partner help him do another
all out rep, or he would reduce the weight by 20%. He would then rest
15 seconds and do his last all out rep. This was considered one set,
with each and every rep of the set being an all out effort. An example
rest pause workout that Mike would do for his chest was Pec Deck 1 set
of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps
and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask
himself what could be more intense then Rest Pause training?
Super Advanced Heavy Duty
Mikes next step up the ladder of intensity was what he called Infitonic
training; he followed each maximum positive rep of a Rest Pause set
with a maximum negative Rep. He had his training partner push down a
little on the negative and he would fight to resist it, lowering it
as slowly as possible. He then rested 15 seconds before his next
maximum positive and negative rep.
The very highest level of Heavy Duty he called Omni-Contraction
training, meaning all contraction. There are three ways a muscle
can contract, that is lifting a weight (positive), lowering a
weight (negative) and holding a weight (static).
In Omni-Contraction training Mike would make each a maximum effort.
He would do his one all out maximum positive rep, followed by a
maximum negative, but during the negative he would stop the weight
and actually try to raise the weight again (which was impossible).
He would do these static holds at three different points during the
negative rep, the first was at the top, close to the fully
contracted position, the second was halfway down and the third was
close to the bottom position. Each position was held for a count
of 3.
The Results
Mike and his brother Ray used these advanced and super advanced
techniques in the summer of 1979 and it resulted in Mike gaining
14 pounds of pure muscle in 9 weeks (while losing fat and at an
already advanced level of mass and strength), and w inning his
first pro show beating the likes of Robby Robinson, Danny Padilla
and Roy Callendar. While Ray was able to improve so much he
walked in and took the Mr. America crown that year.
So maybe, just maybe, if you have tried Heavy Duty and it stopped
working it was because you didn't know the higher techniques on
your way up the ladder of intensity. Try them for yourself and
find out.
Mike Menzer Workout DVD - Build the physique
you’ve always wanted with Heavy Duty Training!
We are proud to present a New Original HIT Exercise DVD by
legendary Mike Mentzer, master of the art of bodybuilding, best
selling author and Mr. Universe Bodybuilding Champion. This
is the video made hours before Mike's untimely death.
Get yours today at>http://www.trulyhuge.com/Mike_Mentzer_HIT_Video.htm
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Wednesday, March 28, 2007
Vegetarian Fitness
Being a vegetarian requires a full understanding of the
role nutrition plays in achieving your fitness goals.
There is a direct relationship between nutrition and physical
performance in workouts or sports. Hard physical activity
requires an increase in nutritionally dense calories and
also due to sweating a higher fluid intake. Threfore you
need to carefully plan what you eat and drink.
Your calorie intake needs to be balanced with your energy
output and goals. If you want to lose you need to cut back
on calories, if you want to gain you will need to increase
calories. If your going in the wrong direction, adjust your
calorie intake and/or activity levels, so you are moving
towards your goals.
An important point for vegetarians to realize that they digest
their foods more quickly than non vegetarians. This means
you need to eat more often to compensate for the higher
energy needs.
When engaging in fitness training workouts you do need
to increase your protein intake, but remember excess
protein that is not burned for energy will be turned into
fat.
Best Vegetarian Protein Sources
It's easier than you might imagine to get plenty of protein
from vegetarian foods. If you include dairy products and
eggs in your regimen, look no further. These are good
sources of protein. Stick to low fat dairy products to avoid
excess saturated fats.
If you want to be certain that you are getting all eight
essential amino acids, you should eat learn to combine
foods to form complete proteins, such as:
Beans on toast
Cereal/muesli with milk
Corn and beans
Granola with yogurt
Hummus and pita bread
Nut butter with milk or whole grain bread
Pasta with beans
Pasta with cheese (e.g., lasagne, macaroni and cheese)
Rice and beans, peas, or lentils
Rice with milk (rice pudding)
Split pea soup with whole grain or seeded crackers or bread
Tortillas with refried beans
Veggie burgers on bread
Note that these combinations don't necessarily have to be
eaten at the same time; you can eat one several hours after
the other and still benefit from the complete protein.
Complete protein can be gotten from eating soy based foods
like tofu tempeh or sprouted legumes, and meat substitutes
made from soy protein.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Being a vegetarian requires a full understanding of the
role nutrition plays in achieving your fitness goals.
There is a direct relationship between nutrition and physical
performance in workouts or sports. Hard physical activity
requires an increase in nutritionally dense calories and
also due to sweating a higher fluid intake. Threfore you
need to carefully plan what you eat and drink.
Your calorie intake needs to be balanced with your energy
output and goals. If you want to lose you need to cut back
on calories, if you want to gain you will need to increase
calories. If your going in the wrong direction, adjust your
calorie intake and/or activity levels, so you are moving
towards your goals.
An important point for vegetarians to realize that they digest
their foods more quickly than non vegetarians. This means
you need to eat more often to compensate for the higher
energy needs.
When engaging in fitness training workouts you do need
to increase your protein intake, but remember excess
protein that is not burned for energy will be turned into
fat.
Best Vegetarian Protein Sources
It's easier than you might imagine to get plenty of protein
from vegetarian foods. If you include dairy products and
eggs in your regimen, look no further. These are good
sources of protein. Stick to low fat dairy products to avoid
excess saturated fats.
If you want to be certain that you are getting all eight
essential amino acids, you should eat learn to combine
foods to form complete proteins, such as:
Beans on toast
Cereal/muesli with milk
Corn and beans
Granola with yogurt
Hummus and pita bread
Nut butter with milk or whole grain bread
Pasta with beans
Pasta with cheese (e.g., lasagne, macaroni and cheese)
Rice and beans, peas, or lentils
Rice with milk (rice pudding)
Split pea soup with whole grain or seeded crackers or bread
Tortillas with refried beans
Veggie burgers on bread
Note that these combinations don't necessarily have to be
eaten at the same time; you can eat one several hours after
the other and still benefit from the complete protein.
Complete protein can be gotten from eating soy based foods
like tofu tempeh or sprouted legumes, and meat substitutes
made from soy protein.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Friday, March 16, 2007
Improve your Football Fitness
By Zach Bashore
Many people like to call football a game of inches. However, I
believe that in order to turn these inches into touchdowns,
many aspects are necessary in order for this to take place.
This article is an in-depth guide to improving your abilities
as a football player. You are going to learn how to increase
your speed, acceleration, agility, balance, and the most
important, strength.
There are three ways in which to practice increasing your
speed: Improving running mechanics, improving technique, and
strengthening your legs. Most players don`t have great running
mechanics and if they would just improve their technique, they
would run alot faster. Leg strength is important because the
more force applied to the ground, the faster you will run. You
simply cannot reach your full speed potential by just running
sprints. A number of elements must coincide with each other if
you want to reach your maximum speed potential. From a
scientific standpoint, speed is the by product of two elements:
Stride length and stride frequency. Stride length is the distance
you cover during each step of your run. Stride frequency is
basically the number of steps you take per socond. By using the
following training methods, you can increase your stride length
and frequency; hence, increase of speed.
* Shuttle sprints - Start in your preferred position, run 10-15
yards, run backwards to starting postion, and then repeat.
* Pylometric circuit - Use this drill no more than once a week
and not on days before the big game, since this circuit may
take a couple of days to recover from.
Speed and acceleration go hand-in-hand. To improve your
acceleration, repeated sprints of more than ten seconds,
performed with a standing start will be most useful. This will
help the neuromuscular and metabolic qualities of the muscles
involved. Another way of improving acceleration is to practice
accelerating as fast as possible during practice. A slow
acceleration topped with a quick burst is another good method
that can be used. One of the best utilities you can train with
to increase acceleration is using the PowerBlast gauntlet.
Practice with this equipment and you're well on your way to
increasing your acceleration.
Ladder drills are best performed in increasing your agility.
In sports competition, the body is constantly asked to perform
movements from unusual angles. The main purpose of the agility
ladder program is to promote a wide range of different foot
and movement patterns. These movements become second nature,
and the body is able to quickly respond to the various angles
required. You can improve your agility by practicing the
movements in training and the agility ladder is a useful tool
in a good agility program. The common ladder is roughly ten
yards long with 18 inch squares, but you can make your
own ladder just using tape or even sticks. When you start
the agility ladder program, introduce your body to two to
four different movements. Once you get good at these movements,
introduce yourself to new patterns to keep your body guessing.
Many of today`s athletes are using balance training as a
crucial part of their overall training program. Balance is
needed by runners in wooded areas, soccer players need balance
when taking the ball on a volley from just behind themselves,
and even tennis players need balance when reaching for a drop
shot. Each of these situations requires the exercise of just
the right amount of flexibility at the right time. With balance
training, the idea is to recreate and manipulate what you would
do in a game situation. Maintaining balance means having the
center of your mass within the middle of your base for support.
In the past, people believed that perfect balance was best
illustrated by standing on one leg and staying as still as
possible for as long as possible. This method still works but
there are also other methods in which are useful. Exercises
such as the one-leg punch and jump steps are both perfect for
improving your balance.
Another point to remember is that maximal strength training
should be a progression from general strength training with
maximal loads. Heavy maximal exercise is only used for advanced
strength trainees. Good abdominal and lower back strength is
crucial if heavy lifting exercises are going to be used.
Pylometric exercises are classified into bounding, hopping,
and jumping movements. These exercises demand a high force of
contraction in response to a rapid loading of lengthening the
muscles. For this reason, they should be renamed rebound or
reversible action exercises. The training effort increases
the force production in the muscles, but the movements are
performed at faster speeds than that of weight-training
exercises. Rebounding exercises are more common to the
sprinting and jumping reps on each leg, with at least one
minute of rest between sets. Endurance should not be a
factor. Running with weighted jackets and sprinting uphill
are also useful exercises because it adds resistance to
the sprint movement, which places greater load on the
muscles.
Football is not an easy sport by any mean, but being
physically prepared of its tough demands is half of the
battle. The other half is using what you know and a little
of bit of luck as well. You have learned the five most
important areas of physical fitness needed to be a good
football player.
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By Zach Bashore
Many people like to call football a game of inches. However, I
believe that in order to turn these inches into touchdowns,
many aspects are necessary in order for this to take place.
This article is an in-depth guide to improving your abilities
as a football player. You are going to learn how to increase
your speed, acceleration, agility, balance, and the most
important, strength.
There are three ways in which to practice increasing your
speed: Improving running mechanics, improving technique, and
strengthening your legs. Most players don`t have great running
mechanics and if they would just improve their technique, they
would run alot faster. Leg strength is important because the
more force applied to the ground, the faster you will run. You
simply cannot reach your full speed potential by just running
sprints. A number of elements must coincide with each other if
you want to reach your maximum speed potential. From a
scientific standpoint, speed is the by product of two elements:
Stride length and stride frequency. Stride length is the distance
you cover during each step of your run. Stride frequency is
basically the number of steps you take per socond. By using the
following training methods, you can increase your stride length
and frequency; hence, increase of speed.
* Shuttle sprints - Start in your preferred position, run 10-15
yards, run backwards to starting postion, and then repeat.
* Pylometric circuit - Use this drill no more than once a week
and not on days before the big game, since this circuit may
take a couple of days to recover from.
Speed and acceleration go hand-in-hand. To improve your
acceleration, repeated sprints of more than ten seconds,
performed with a standing start will be most useful. This will
help the neuromuscular and metabolic qualities of the muscles
involved. Another way of improving acceleration is to practice
accelerating as fast as possible during practice. A slow
acceleration topped with a quick burst is another good method
that can be used. One of the best utilities you can train with
to increase acceleration is using the PowerBlast gauntlet.
Practice with this equipment and you're well on your way to
increasing your acceleration.
Ladder drills are best performed in increasing your agility.
In sports competition, the body is constantly asked to perform
movements from unusual angles. The main purpose of the agility
ladder program is to promote a wide range of different foot
and movement patterns. These movements become second nature,
and the body is able to quickly respond to the various angles
required. You can improve your agility by practicing the
movements in training and the agility ladder is a useful tool
in a good agility program. The common ladder is roughly ten
yards long with 18 inch squares, but you can make your
own ladder just using tape or even sticks. When you start
the agility ladder program, introduce your body to two to
four different movements. Once you get good at these movements,
introduce yourself to new patterns to keep your body guessing.
Many of today`s athletes are using balance training as a
crucial part of their overall training program. Balance is
needed by runners in wooded areas, soccer players need balance
when taking the ball on a volley from just behind themselves,
and even tennis players need balance when reaching for a drop
shot. Each of these situations requires the exercise of just
the right amount of flexibility at the right time. With balance
training, the idea is to recreate and manipulate what you would
do in a game situation. Maintaining balance means having the
center of your mass within the middle of your base for support.
In the past, people believed that perfect balance was best
illustrated by standing on one leg and staying as still as
possible for as long as possible. This method still works but
there are also other methods in which are useful. Exercises
such as the one-leg punch and jump steps are both perfect for
improving your balance.
Another point to remember is that maximal strength training
should be a progression from general strength training with
maximal loads. Heavy maximal exercise is only used for advanced
strength trainees. Good abdominal and lower back strength is
crucial if heavy lifting exercises are going to be used.
Pylometric exercises are classified into bounding, hopping,
and jumping movements. These exercises demand a high force of
contraction in response to a rapid loading of lengthening the
muscles. For this reason, they should be renamed rebound or
reversible action exercises. The training effort increases
the force production in the muscles, but the movements are
performed at faster speeds than that of weight-training
exercises. Rebounding exercises are more common to the
sprinting and jumping reps on each leg, with at least one
minute of rest between sets. Endurance should not be a
factor. Running with weighted jackets and sprinting uphill
are also useful exercises because it adds resistance to
the sprint movement, which places greater load on the
muscles.
Football is not an easy sport by any mean, but being
physically prepared of its tough demands is half of the
battle. The other half is using what you know and a little
of bit of luck as well. You have learned the five most
important areas of physical fitness needed to be a good
football player.
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Sunday, March 04, 2007
Cybergenics Arm Workout
From The Cybergenics Total Body Building System Manual
1. Every cycle must be brought to the point of total negative
failure. At the end of each cycle your muscles should be
fatigued to the point that completion of the movement without
any added resistance is momentarily impossible or extremely
difficult (depending on the movement).
2. There should be no rest whatsoever between each set of the
cycle. You should only rest long enough between each cycle for
your partner to complete his/her cycle. Keep rest time to an
absolute minimum.
3. All training must be all-out, utilizing 100% effort. Concentrate
everything and focus every bit of energy on every set and every
repetition. The set and cycle is over only when raising or lowering
the weight is physically impossible, even when 100% effort is being
imposed.
4. Stretch hard for 30 seconds after each cycle. This is extremely
important to the Cybergenics effect.
5. When doing forced reps, offer only enough assistance to raise
the weight. Do not offer superfluous assistance as it is dangerous
and counterproductive to the Cybergenics effect.
6. Use music during workout, as it evokes excitement and contributes
to the "psyche". This will help to increase concentration and
actually release small amounts of adrenaline.
7. Concentrate on raising the weight as quickly as possible while
lowering it very slowly, taking up to six seconds to do so. This
is extremely important to the Cybergenics effect.
8. Do not count repetitions, as there is no designated number that
should be performed. The cycle and/or set is completed only when
total negative failure is reached.
Arm Training Schedule Summary
Always warm-up before beginning workout and stretch after every
cycle.
CYCLE 1-AA REPEAT CYCLE 3 TIMES
Barbell Curls at 95% maximum (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
CYCLE 2-AA REPEAT CYCLE 2 TIMES
One-arm Concentration Curls at 95% maximum (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
CYCLE 1-TR REPEAT CYCLE 4 TIMES
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
CYCLE 2-TR REPEAT CYCLE 2 TIMES
Medium Grip Pressdowns at 90% maximum (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
For More Information on Cybergenics Visit
cybergenics.org
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From The Cybergenics Total Body Building System Manual
1. Every cycle must be brought to the point of total negative
failure. At the end of each cycle your muscles should be
fatigued to the point that completion of the movement without
any added resistance is momentarily impossible or extremely
difficult (depending on the movement).
2. There should be no rest whatsoever between each set of the
cycle. You should only rest long enough between each cycle for
your partner to complete his/her cycle. Keep rest time to an
absolute minimum.
3. All training must be all-out, utilizing 100% effort. Concentrate
everything and focus every bit of energy on every set and every
repetition. The set and cycle is over only when raising or lowering
the weight is physically impossible, even when 100% effort is being
imposed.
4. Stretch hard for 30 seconds after each cycle. This is extremely
important to the Cybergenics effect.
5. When doing forced reps, offer only enough assistance to raise
the weight. Do not offer superfluous assistance as it is dangerous
and counterproductive to the Cybergenics effect.
6. Use music during workout, as it evokes excitement and contributes
to the "psyche". This will help to increase concentration and
actually release small amounts of adrenaline.
7. Concentrate on raising the weight as quickly as possible while
lowering it very slowly, taking up to six seconds to do so. This
is extremely important to the Cybergenics effect.
8. Do not count repetitions, as there is no designated number that
should be performed. The cycle and/or set is completed only when
total negative failure is reached.
Arm Training Schedule Summary
Always warm-up before beginning workout and stretch after every
cycle.
CYCLE 1-AA REPEAT CYCLE 3 TIMES
Barbell Curls at 95% maximum (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
Barbell Curls at 50% of the above (+) and (-) failure
CYCLE 2-AA REPEAT CYCLE 2 TIMES
One-arm Concentration Curls at 95% maximum (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
One-arm Concentration Curls at 50% of the above (+) and (-) failure
CYCLE 1-TR REPEAT CYCLE 4 TIMES
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
Lying Barbell Extensions at 90% maximum (+) and (-) failure
Close Grip Bench Press at same weight as above (+) and (-) failure
CYCLE 2-TR REPEAT CYCLE 2 TIMES
Medium Grip Pressdowns at 90% maximum (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
Medium Grip Pressdowns at 50% of the above (+) and (-) failure
For More Information on Cybergenics Visit
cybergenics.org
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Tuesday, February 27, 2007
Cut Those Carbs!
More evidence that Moderating Carbohydrate Intake can lead
to fat loss.
We've been saying and writing it for years, and now an
increasing body of clinical evidence supports what you should
consider a basic principle of fat reduction: if you're in
relatively good shape and you're looking to get leaner, then
the #1 dietary change you should make is to moderate your
carbohydrate intake and up your protein immediately.
For some reason, people still don't want to understand and
accept that dietary fat per-se is NOT the issue for most
people who are active. It's the intake of excess carbohydrates
that is largely responsible for adding adipose tissue to your
body. Moderate the carbs and you'll drop the fat.
Here's the evidence. In a recent study, two groups were
monitored. Both groups consumed 30% of their daily calorie
intake in fats. The only significant dietary difference was
that one group consumed only 12% of their calories from
protein (58% carbohydrates), while the other group consumed
25% protein (45% carbohydrates).
Even with consistent fat intake and a relatively minor
reduction in carbs (from 58% to 45%), the results were clear.
After six months, the higher protein, lower carb group lost
a full 50% more fat than the higher carb group. I would
expect results to be even more dramatic if the carbohydrate
intake was dropped down closer to 40%, as in the popular
40-30-30 fat loss programs.
It’s important to realize that we’re not suggesting cutting
out carbohydrates altogether—this is ultimately
counter-productive—but rather a gradual reduction in carbs
to balance out the diet. There’s no doubt that most people,
and Americans in particular, over-eat carbohydrates—in
particular, heavily processed carbs and simple sugars.
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More evidence that Moderating Carbohydrate Intake can lead
to fat loss.
We've been saying and writing it for years, and now an
increasing body of clinical evidence supports what you should
consider a basic principle of fat reduction: if you're in
relatively good shape and you're looking to get leaner, then
the #1 dietary change you should make is to moderate your
carbohydrate intake and up your protein immediately.
For some reason, people still don't want to understand and
accept that dietary fat per-se is NOT the issue for most
people who are active. It's the intake of excess carbohydrates
that is largely responsible for adding adipose tissue to your
body. Moderate the carbs and you'll drop the fat.
Here's the evidence. In a recent study, two groups were
monitored. Both groups consumed 30% of their daily calorie
intake in fats. The only significant dietary difference was
that one group consumed only 12% of their calories from
protein (58% carbohydrates), while the other group consumed
25% protein (45% carbohydrates).
Even with consistent fat intake and a relatively minor
reduction in carbs (from 58% to 45%), the results were clear.
After six months, the higher protein, lower carb group lost
a full 50% more fat than the higher carb group. I would
expect results to be even more dramatic if the carbohydrate
intake was dropped down closer to 40%, as in the popular
40-30-30 fat loss programs.
It’s important to realize that we’re not suggesting cutting
out carbohydrates altogether—this is ultimately
counter-productive—but rather a gradual reduction in carbs
to balance out the diet. There’s no doubt that most people,
and Americans in particular, over-eat carbohydrates—in
particular, heavily processed carbs and simple sugars.
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Click Here To Sign Up Free
Thursday, February 15, 2007
Diamond Shaped Calves
Do you want a pair of chiseled calves that look great in shorts?
Popeye-like trunks that flex and tense-up with every step? Calves
are unique in that they require and can tolerate high levels of
continuous stress to be fully developed. They also can cause the
most amount of pain since the blood supply to your lower legs is
limited and allows the lactic to pool longer than other bodyparts
with better circulation. This routine is a one week, five day
blast that can be used once every month if desired. It really is
hard to overtrain the calves so we recommend blasting them as
often as you can.
Day One:
Standing Calve Raises: 5 sets of 10-12 repetitions (5 X 10-12 reps)
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps
Day Two:
Giant Sets - Perform the whole cycle once without resting for
2 total Giant Sets.
Toe Presses on Leg Press Machine: 20 reps
Donkey-Calve Raises: 20 reps
Seated Calve Raises: 20 reps
Day Three:
Standing Calve Raises: 5 X 8-10 reps
Seated Calve Raises: 3 X 8-10 reps
Donkey-Calve Raises: 2 X 8-10 reps
Day Four:
Giant Sets - Perform the whole cycle once without resting for
2 total Giant Sets.
Toe Presses on Leg Press Machine: 30 reps
Donkey-Calve Raises: 30 reps
Seated Calve Raises: 30 reps
Day Five: On the last repetition of each exercise, hold the
contracted position for 30 seconds.
Standing Calve Raises: 5 X 10-12 reps
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps
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Do you want a pair of chiseled calves that look great in shorts?
Popeye-like trunks that flex and tense-up with every step? Calves
are unique in that they require and can tolerate high levels of
continuous stress to be fully developed. They also can cause the
most amount of pain since the blood supply to your lower legs is
limited and allows the lactic to pool longer than other bodyparts
with better circulation. This routine is a one week, five day
blast that can be used once every month if desired. It really is
hard to overtrain the calves so we recommend blasting them as
often as you can.
Day One:
Standing Calve Raises: 5 sets of 10-12 repetitions (5 X 10-12 reps)
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps
Day Two:
Giant Sets - Perform the whole cycle once without resting for
2 total Giant Sets.
Toe Presses on Leg Press Machine: 20 reps
Donkey-Calve Raises: 20 reps
Seated Calve Raises: 20 reps
Day Three:
Standing Calve Raises: 5 X 8-10 reps
Seated Calve Raises: 3 X 8-10 reps
Donkey-Calve Raises: 2 X 8-10 reps
Day Four:
Giant Sets - Perform the whole cycle once without resting for
2 total Giant Sets.
Toe Presses on Leg Press Machine: 30 reps
Donkey-Calve Raises: 30 reps
Seated Calve Raises: 30 reps
Day Five: On the last repetition of each exercise, hold the
contracted position for 30 seconds.
Standing Calve Raises: 5 X 10-12 reps
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps
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Tuesday, February 13, 2007
Revamp Your Routine
By Scott Miller
I'm not talking about all new exercises or routines, I'm talking about taking full advantage of the routine you use now.
You see so many people at the gym talking, goofing off, justthere going through the motions. If you're there to get Truly Huge (like I am), then there's not much room for that until you're done with your daily routine.
Many people don't even do warmups - it's quite surprising. Istarted doing warmups quite a while back, but just went through the motions. Now, I make sure every rep of every set of warmupsis doing just that, warming me up for the heavy lifting to follow. On your working sets, concentrate on each rep and each set,making sure you're doing your best to keep your form intact and doing the reps with purpose. Benching today? Feet flat on the floor, keeping your back on the bench, lower the bar slowly, no bounce off of your chest and concentrate on working your pecs to the fullest.
Between sets - stretch. I've just started doing that and itdoes make a difference. It helps keep the blood flowing and the muscles warm. I've found I can actually push/pull or lift more.
Don't forget about one other big thing for your routine - GOALS. I can't stress this enough, either. If you don't have any goals, you won't ever get anywhere or shoot for anything. Set goals,right them down and keep track of your progress.
My goals for 2007 at age 44 - 315# bench press, 450# squat again and 550# deadlift.
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By Scott Miller
I'm not talking about all new exercises or routines, I'm talking about taking full advantage of the routine you use now.
You see so many people at the gym talking, goofing off, justthere going through the motions. If you're there to get Truly Huge (like I am), then there's not much room for that until you're done with your daily routine.
Many people don't even do warmups - it's quite surprising. Istarted doing warmups quite a while back, but just went through the motions. Now, I make sure every rep of every set of warmupsis doing just that, warming me up for the heavy lifting to follow. On your working sets, concentrate on each rep and each set,making sure you're doing your best to keep your form intact and doing the reps with purpose. Benching today? Feet flat on the floor, keeping your back on the bench, lower the bar slowly, no bounce off of your chest and concentrate on working your pecs to the fullest.
Between sets - stretch. I've just started doing that and itdoes make a difference. It helps keep the blood flowing and the muscles warm. I've found I can actually push/pull or lift more.
Don't forget about one other big thing for your routine - GOALS. I can't stress this enough, either. If you don't have any goals, you won't ever get anywhere or shoot for anything. Set goals,right them down and keep track of your progress.
My goals for 2007 at age 44 - 315# bench press, 450# squat again and 550# deadlift.
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Saturday, February 03, 2007
Franco Santoriello Cybergenics Video
Here's an old Cybergnics clip I found.
What Happened To Cybergenics?
I get asked all the time by people that used Cybrgenics
and got great results, why can't they find it is stores
anymore.
Here is the story as best as I could find out.
The owner of the company sold it in the late 90's the new
owenrs were very bad business men and made too many changes,
they didn't know if it isn't broke you don't try to fix it.
They brankrupt themselves within 2 years. This is why you
don't see it at GNC, etc. If the first owner still ran the
company they would still be sold all over.
The buy out only involved the US right to the products, they
never stopped making it overseas.
You can still buy them online at
Cybergenics Home Page
Or call 800-635-8970
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Fitness and Health Tips Newsletter,and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
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Click Here To Sign Up Free
Here's an old Cybergnics clip I found.
What Happened To Cybergenics?
I get asked all the time by people that used Cybrgenics
and got great results, why can't they find it is stores
anymore.
Here is the story as best as I could find out.
The owner of the company sold it in the late 90's the new
owenrs were very bad business men and made too many changes,
they didn't know if it isn't broke you don't try to fix it.
They brankrupt themselves within 2 years. This is why you
don't see it at GNC, etc. If the first owner still ran the
company they would still be sold all over.
The buy out only involved the US right to the products, they
never stopped making it overseas.
You can still buy them online at
Cybergenics Home Page
Or call 800-635-8970
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding,
Fitness and Health Tips Newsletter,and you will be automatically entered
in our monthly drawing to win Free Supplements and other great prizes.
Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, January 30, 2007
Fitness and Exercise Plan
Remember; You'll get out of your workout exactly what you put
into it! After warming up, perform 2-3 sets of each exercise.
Muscle Fitness Exercise
Monday: Legs
Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Deadlifts
Walking Lunges (with dumbbells)
Calves:
Standing Calf Raises
Seated Calf Raises
(Superset the two, moving from one immediately to the
other with no rest)
Tuesday: Shoulders & Abs
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright
Rows (on the cable machine)
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the
next)
Wednesday: Off
Thursday: Back & Biceps
Back:
Lat Pullups or Pulldowns
Bent Over Rows
One Arm Cable Rows
Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls
Friday: Chest, Triceps & Abs
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench)
Triceps:
Triceps Pushdowns
Lying Triceps Extensions
Kickbacks
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the next)
Saturday & Sunday: Off
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Remember; You'll get out of your workout exactly what you put
into it! After warming up, perform 2-3 sets of each exercise.
Muscle Fitness Exercise
Monday: Legs
Upper Legs:
Squats or Leg Presses
Leg Extensions
Leg Curls
Stiff-Legged Deadlifts
Walking Lunges (with dumbbells)
Calves:
Standing Calf Raises
Seated Calf Raises
(Superset the two, moving from one immediately to the
other with no rest)
Tuesday: Shoulders & Abs
Shoulders:
Dumbbell Presses (seated)
Lateral Raises (sometimes seated, sometimes standing) Upright
Rows (on the cable machine)
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the
next)
Wednesday: Off
Thursday: Back & Biceps
Back:
Lat Pullups or Pulldowns
Bent Over Rows
One Arm Cable Rows
Biceps:
Standing Barbell Curls (prefer using a straight bar)
Incline Dumbbell Curls (alternating)
Cable Curls
Friday: Chest, Triceps & Abs
Chest:
Dumbbell Bench Press
Dumbbell Incline Press
Cable Flyes (on incline or flat bench)
Triceps:
Triceps Pushdowns
Lying Triceps Extensions
Kickbacks
Abdominals:
Reverse Crunches
Hanging Leg Raises
Crunches
(Do Supersets here moving quickly from one exercise to the next)
Saturday & Sunday: Off
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Friday, January 19, 2007
Fitness Nutrition Plan
Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
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Why Most Diets Fail! Most diets fail because they are just
that – DIETS! These same diets tend to reduce calorie intake
for far too long which can result in a slower metabolism. You
may lose some weight, but once the diet stops, you gain it
back rapidly due to a slower metabolic rate.
Diet Nutrition Fitness Program
The only successful way to get rid of fat and keep it off
permanently is to eat sensibly and make positive lifestyle
changes, such as:
1. Eat 5 or 6 small, low fat meals throughout the day for
improved metabolism and digestion. These small and frequent
meals will also keep your energy levels running high.
2. Eat 5 to 9 servings of fresh fruits and vegetables daily.
3. Increase your fiber intake to 20-30 grams a day.
4. Activate your metabolism early in the day with a healthy,
wholesome breakfast.
5. Chew your food slowly and drink water before meals.
6. Drink 8-12 glasses of purified or distilled water
everyday.
7. Eat your meals in a relaxed and quite environment. Never
eat standing up.
8. Exercise 3-4 times a week for at least 30 minutes. Even
minimal amounts of exercise will help keep you feeling great
while burning additional calories. Walking, bicycling and
swimming are the best.
9. Be sure to take to take a good multiple vitamin/mineral
supplement for optimal health.
10. Don’t take yourself too seriously. Keep a good attitude
and a sense of humor every day!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, January 11, 2007
Tips To Get Ripped Abs
By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
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By Dennis Weis
Nothing sets off a physique any better than a rippling, "cut-up"
midsection and exercising it will build internal fitness as well.
There are no short cuts to a perfect abdomen. The following tips,
however, will definitely be of help. Try them!
Tip 1: Pick exercises ideal for YOU! Forget those that are used
by other if they don't suit you. HOW you train is more important
than WHAT you use... In general, sit ups work most strongly on the
upper abdominals. Leg raises get the lower region, while suctions
give internal tone. Twists, side-bends add a finishing touch to
abdominal appearance. Working the abdomen often is important and
five sessions of 5 minutes a day will do more than one of 25
minutes.
Tip 2: Daily exercise for the abs is superior to three times a
week for some people.
Tip 3: Do your abdominals on an empty stomach - immediately after
arising and just before sleeping are the best times... Sets are of
minor importance in waist work. Instead of repeating extra sets,
do more exercises in your routine. Instead of lower reps, done in
sets, do more reps.
Tip 4: Only use sets when you cannot reach higher reps, thus
getting some work done, as you steadily add reps... Very difficult
movements aren't as effective as basic exercises, performed in
VERY STRICT style with concentration. Work from one extreme to the
other, during the movements...
Tip 5: Fine cuts come from "burns", performed at the finish of
each exercise when muscles are too tired to do more. Be careful
of cramping when doing this!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Thursday, January 04, 2007
Bulking up
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
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Click Here To Sign Up Free
by Zach Bashore
Building muscle quickly is a quality very few people possess. Not only do
you have to train like a bodybuilder, you must be willing to eat like one
too. This article will educate the people who are interested in building
muscle on the basics of bulking. You will learn what bulking is, the
difference between clean and dirty bulking, and what supplements to use.
Bulking is a time when you are primarily focused on building muscle.
You must be willing to train like an animal and eat more calories than
what you are used to eating. It is very important that you set goals for
yourself. Some say you can only gain .5 to 1 pound of muscle naturally
every week, so set realistic goals for yourself so that you don't get
discouraged when you're not gaining the amount you've set
yourself out for.
Your main concern when bulking is your diet. Clean bulking is eating
clean, making sure that you don't gain any fat. Dirty bulking is
thinking that by eating pizza and cookies that you will gain mass.
Doing this will cause gain, but it will be more fat them muscle.
Your diet should consist of the same bodybuilding foods that you
would normally eat, just in a higher caloric amount. Aim for an excess
of 300 to 500 a day and make adjustments at the end of the week if
you feel that you're not gaining enough muscle.
Most bodybuilders use supplements to assist with muscle growth. The
three most frequently used when bulkinh are creatine, whey protein, and
glutamine. Creatine holds water, making your muscles look harder. Whey
protein is just a more convenient way of getting your daily protein needs,
and glutamine is an amino acid used to keep fat gain to a minimum while
doing clean bulking. There are also many other supplements that aid in
muscle growth.
Don't confuse bulking with cutting. Cutting is the exact opposite of
gaining muscle. When cutting, you are trying to shed as much fat as
possible while not worrying so much about muscle gain. It is very hard
to drop fat and gain muscle at the same time, so bodybuilders have two
choices. cutting or bulking.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Go Have a Cheat Meal
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By Zach Bashore
We are all guilty of cheating on our diets from time to time and can
also feel guilty about doing it. So why do we cheat anyways? This
article is going to address this question. You will also learn how
often you should cheat on your diet and supplements that should be
taken before and after a big cheat meal.
Too strict a diet can sometimes cause many problems such as headaches,
fatigue, depression, anxiety, and wanting to be unsocial. If you're
feeling a severe drop in mood, you're probably restricting too much,
too fast." You may also be out with a couple of friends one night and
they say, "Hey, do you want a beer," or the best one yet, "How about
a piece of pizza." On special occasions like these or when you feel
that you need a treat from the past few weeks, then cheating is okay.
Just don't make a habit out of it.
From a health perspective, using a cheat day as an excuse to gorge
yourself is horrendous. It's fine to have cookies, cakes, soda, pizza,
etc., but the key is to not gorge yourself. You should use your cheat
meal as an chance to eat anything you want, but not everything
you want. Eat enough to enjoy the food, but don't over do it. Speaking
personally, I cheat once a week to satisfy my cravings.
So how do I go about preparing for my cheat meal? You better be
guessing that I am prepared supplement wise to keep myself from
feeling guilty afterwards. I also need to decide if I really need a
cheat meal or if it's just a craving that I normally get from time
to time. The first thing I do is take a thermogenic fat burning
supplement and a healthy fat source such as fish or flax seed oil. I'll
then wait twenty minutes to decide if I am still hungry and if I am,
then I will get something such as pizza, lasagna, or spaghetti. Then
I might go eat a few cookies.
I know of no one who can go their entire life without eating something
that's bad for them, and if someone ever tells me that they don't ever
cheat, I know they are lying! Another reason people can't stick to
their diet long-term is because they think that they have to be
perfect all of the time. Live a little and go have a cheat meal!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, January 02, 2007
One-Day A Week Beginner Dumbbell Routine
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
The evidence is in for fitness. Regular exercise has been associated
with more health benefits than anything else known to man. Studies
show that it reduces the risk of some cancers, increases longevity,
helps achieve and maintain weight loss, enhances mood, lowers blood
pressure, and even improves arthritis. In short, exercise keeps you
healthy and makes you look and feel better. To follow you'll find
a simple dumbbell routine that can be performed in the comfort of
your own home.
This is a full body workout to be performed once a week. You should
finish in about an hour. Concentrate on correct form and perform each
repetition nice and slow to fully work the muscle avoid injury.
Perfect for the beginner or person with a busy lifestyle. There are
many advantages to exercising even if it's just one day a week. To keep
this routine under an hour and also benefit from a cardio only rest for
30-seconds between sets. You may have to build up to this. After
following this dumbbell routine for 2 months pick new exercises for
each muscle group. 10 repetitions is good for toning and shaping. If
you want to add muscle do lower reps. If you want to see more definition
in the muscle you have do even higher reps. 10 is a good compromise
for most people.
Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure
If you liked this article and dumbbell routines be sure to check out
the Dumbbell Routines & Exercises eBook
"Dumbbell Exercises and Lifting Routines To Help You Gain More Muscle,
Lose Fat, or Just Get Yourself in Better Physical Shape... WITHOUT
the Hassles, and Expenses of Health Clubs"
"Instant Access to An Illustrated, PDF Ebook That Will Give YOU The
Routines You Need To Get In Better Shape in 90 Days or less - Or
it's F R E E." Click Here For Full Info
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Tuesday, December 19, 2006
Lethargy – To Train Or Not To Train?
By BigCanuk
As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.
Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.
For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
By BigCanuk
As per usual, as the winter settles in, a lot of the guys I hear
from are telling me the same thing; that with the cold season,
their zeal has dropped and their workouts are diminishing. I also
am in that category. It's real tough to live in a country where
cold weather is prevalent almost half the year! I've always told
myself I would one day live in a country where the climate would
be more tropical but so far it hasn't transpired. I envy those
people who live in paradise all year long! But enough of my
whining about the winter. There are certain things that can be
done to combat this natural occurrence.
Outside of changing my training when necessary, a couple of tricks
I use to take the edge off winter are these items. First off, I
bought a hot tub. You know, it's interesting how sitting in
103-degree water makes the snow and cold become so tolerable all
of a sudden.
Another trick is to be tanned. While everyone else around seems to be
looking pale and white and sickly, it seems that nothing looks as
good as a healthy looking tan. Obviously the sun isn't going
to do the job and although the medical research won't exactly
say that sun tanning beds outright cause skin cancer, it seems the
general consensus is that they are bad for you. So what's a guy to
do? I ordered an oral tanning product called "Canthaxanthin". The
stuff works and best of all, it's non-toxic to the body. So you get
to look tanned and don't have to worry about the bad effects of it
on your body.
For the training aspect. We all know how hard it is to get into
a workout especially when you're not excited about it. Well, I've finally
stumbled onto a little key that helps unlock those lethargic training times.
First of all, tell yourself that you are only going to the gym for a half-hour
to train. Surely, you can spare a half-hour out of your day, right? Next pick
the body part that is your favorite to train. Usually, this is not what you're
supposed to do as it takes away from the intensity of what's needed to pick up
those lagging body parts but in this case, we're trying to just get into an
intensity mode. It doesn't take long to find the workout falling into place
and going well once your favorite muscle group starts feeling that pump and
burn. The next thing you know, the half-hour is over and you've accomplished
the most important thing of the day. Your workout. Most of the day, we give
and sacrifice our time and abilities for others whether it be work or play
or visiting family/friends but when you're at the gym, that is for you. Try
to make it count as the best it can be.
I hope this helps beat some of those lethargic times that is sure to come
along and hit every one of us sometime during the winter months when it is
tougher to get motivated.
* Editor's note: If you've ever felt there was something holding you back in
life, ruining your plans and stopping you from being who you want to be, you
were right. The fact is, there is a single source of all your problems, stress,
unhappiness and self-doubt. It's called the reactive mind - the hidden part
of your mind that stores all painful experiences, then uses them against you.
Dianetics gets rid of the reactive mind. It's the only thing that does.
Read the book Dianetics and learn how to get rid of your recative mind.
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Saturday, September 02, 2006
Book: Dianetics: The Modern Science of Mental Health
Author: L. Ron Hubbard
Dianetics was first released on May 9th 1950, it has remained
a bestseller every year since and has now sold over 20 million
copies worldwide. Many self-help books have come and gone but
Dianetics continues to go strong. Why? Because it really works!
We all know how important the mind is to training, it has even
been said that "Your mind is your strongest muscle." Dianetics
will give you a true understanding and control of your mind, it
shows you how to locate the blocks and barriers to your full
potential and totally handle them. I believe this book should
be part of every trainee's library. For more information go to
http://www.dianetics.org
Thursday, August 24, 2006
Here are some great links to visit:
Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
Anabolic Steroids Information and Alternatives
Bodybuilding Fanatic - The Best In Bodybuilding Information
Fitness Links - Your Health and Fitness Resource!
Lose Fat, Gain Muscle, Shape Up. Sign up for our Free Weekly Bodybuilding, Fitness and Health Tips Newsletter,and you will be automatically entered in our monthly drawing to win Free Supplements and other great prizes. Stay informed, stay motivated, win free stuff, join today!
Click Here To Sign Up Free
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