Posts Tagged ‘fitness’

Top 6 Ab Training Mistakes

Monday, October 21st, 2013

Want thick, dense abs that stand out like a washboard? Want a ripped midsection with veins and shredded striations? No? How about this: Want to look good naked?

Well, you will never achieve any of those goals if you train your abs once a week with three sets of crunches for 100 reps, or if you eat like a horse. Avoid these 6 common abdominal training mistakes and your abs will dial in. Whether you are a bodybuilder, an athlete, or a novice, chances are you are making several of these mistakes in your training right now. Take heed!

Female and Male Abs
A great example of male and female abs gone right.

The Top 6 Abdominal Training Mistakes

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How to Gain Lean Muscle Fast

Tuesday, September 24th, 2013

Are you in the market to gain muscle?
Lean Muscle Chick
Building some hardcore muscle—without gaining fat along with it—is easier than you might think.

Here are some tips to start building muscle today.

Pump Up With Protein

Because muscle fibers are made up of many different proteins, protein is the #1 necessary ingredient to build muscle.

One study found participants who ate 20 grams protein every 3 hours significantly increased muscle building potential, compared with those who ate 40 g every 6 hours. [1] So, eating good amounts of protein throughout the day feeds muscles and keeps them raring to go.

The ideal daily protein intake is about 1 g protein per pound body weight. [2] So, a 200-pound man should eat about 200 g protein a day. Of course, this differs depending on individual needs.

The best high protein foods to eat are chicken, turkey, fish, lean beef, eggs, beans, nuts, milk, and cheese. [2]

Many bodybuilders also use protein supplements, which provide a heavy dose of pure protein. Whey protein powder is generally the best choice because it has high protein content and lots of muscle-building branched chain amino acids. [3]

Be careful, though. Protein shouldn’t make up more than 30% of your caloric intake. Too much protein increases risk of kidney problems, dehydration, and other issues. [4]

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Use That Body Weight For Good Fitness

Friday, September 6th, 2013

I recently made a post on how to exercise while traveling. Below you will find a few ideas that you can perform. These can be done at home as well, which can save you a ton of cash in gym memberships.

You won’t get nearly the results you’d get from training regularly with real free weight equipment, but certainly it works in a pinch.
Lunges

  • Lunges – Take a step forward, bend the front leg until your thigh is parallel with the ground, and step back. Repeat on the other side. Be careful not to come down hard on the knee of the back leg.
  • Chair Dips – Sit on the edge of a chair, with your legs straight out in front with your knees locked. Place a hand directly under each cheek, and scoot your bottom off of the chair. Slowly lower your body, and when you have gone down as far as you feel comfortable, push yourself back to the top.
  • Jump Squats – Bend at the knees, back straight, eyes looking ahead. Touch your hands just below the knees, and jump straight up. Land softly, and repeat.
  • Push-ups – Laying face first on the floor, place your hands on either side of you chest. Keeping your legs, and back straight, push yourself straight up off of the floor. After you have reached the top, lower yourself down.
  • Planks – Start off in a push-up position, except this time place your elbows, resting on your forearms. Simply hold this position for 30-60 seconds.

There you have it. Do two to three sets of this routine, with 10-15 reps per set, and you have just done a body weight routine that will build muscle and tone up what you already have.

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How Long Does It Take to Become a Certified Personal Trainer?

Thursday, September 5th, 2013

The Personal Training Attitude

Personal Trainer Mshell
Becoming a personal trainer is something that only a select few are suited for. For one thing, it’s not enough to simply enjoy physical fitness yourself, although that is certainly a prerequisite if you want a career you love. You will need to exhibit specific strengths (pardon the pun) in order to excel in such a field.

You’ll definitely have to be committed to keeping yourself in shape; after all, who wants to listen to a personal trainer that isn’t fit? That’s like trusting a driving instructor that’s never been behind the wheel of a car. However, you also need to have the right disposition. If people want to be barked at and ordered around, they’ll join a boot camp class.

It’s the job of a personal trainer to motivate, not command. You need to be patient and nurturing and employ excellent communication skills. And above all, you have to be passionate about helping others become the best version of themselves. But you also need a fair amount of training under your own belt before you can train others if you don’t want to push them too far or cause undue physical harm. As a result, it may take you a little time to become a personal trainer.

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A Few Moments With: Mark Dugdale

Sunday, September 1st, 2013

Reprinted from the April online issue of IN THE ZONE, we drop in on IFBB Professional Bodybuilder, Mark Dugdale. In addition to being a bodybuilder, Mark is also a successful business owner (actually, he owns three), husband, father, and all around nice guy. Brought to you courtesy of Robert Kennedy Publications and Musclemag International.

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Should You Purchase New or Used Fitness Equipment for Your Home Gym?

Sunday, August 25th, 2013

When you finally decide that you’re fed up with making the trek to your local gym every day and dealing with hassles like waiting in line to use equipment or getting bumped in classes that are overly full, not to mention paying for the pricy monthly membership, you might be ready to set up your own home gym facility. And if you have an extra bedroom, an open basement, or other unused space, you’re already ahead of the game. With some good lighting and a couple of full-length mirrors in place you can start assembling the equipment you need to make a home fitness center that is suited to meet your particular needs. But don’t get ahead of yourself; fitness equipment is not cheap. Luckily, you don’t necessarily have to buy everything brand new. In order to spare expense you might want to consider buying some items used. You’ll simply have to put some thought into the pros and cons of new versus used gym equipment.

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Top 5 Cooking Tips for Bodybuilders

Friday, August 23rd, 2013

Bodybuilding Cooking Tips to Build Hugeness

Sexy Chef
If you’re interested in bulking up, then you may be aware of the fact that you need to change your approach to both diet and exercise. Although the fitness portion won’t be easy, you probably know that you need to start a program of weight training that involves scheduled increases in order to gain muscle mass. On the diet front, however, you may not have a very good idea of how to go about bulking without gaining fat in the process.

If you’re cooking for someone whose goal is to bulk, all you need to worry about is making that healthy food taste great. While I don’t have to time type out all of my recipes today, here are at least some tips to get started.

You’ll almost certainly have to increase caloric intake, but it doesn’t take a genius to know that adding high-calorie foods isn’t enough; they have to be the right foods. Donuts and soda aren’t going to cut it, even if they can help you to more easily reach your caloric goals. For this reason, you need to create a fitness-friendly diet that delivers the nutritious balance required to help you create the bodybuilding physique you crave. Here are just a few tips for your kitchen that will have you cooking like a pro and help you to reach your goals in no time.

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5 Tips for Keeping Kids Active and Fit

Wednesday, August 21st, 2013

Keep Your Kid Fit Year Round

Kids Exercise
With childhood obesity on the rise, more and more parents are looking for ways to keep their kids active and fit. The process starts at home with fridges and pantries that are devoid of the fat- and sugar-laden, processed foods that populate store shelves these days. Instead, parents must work a little harder to provide the nutritious and balanced meals that will give kids the energy they need to face each day without the spike and crash that comes from soda and sugary snacks.

But of course, diet is only part of the equation when it comes to the health of your kids. You also need to get them outdoors and running around if you want them to remain active and fit throughout their childhood and beyond. So here are just a few ways to pry them away from their video games and social media and get them on track for some physical fun.

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Exercise On a Tight Schedule

Thursday, August 8th, 2013

How to Exercise on a Tight Schedule

Desire
We all have hectic schedules. That is just how our modern society is. Finding time to take care of ourselves sometimes takes a backseat.

Of all daily activities, fitness is often the priority that is sacrificed first when the going gets tough. If you have desire to get or stay fit, you can do it. There is always a way if there is a will.

Here are some ideas to help squeeze in some exercise that will not have a light impact on your schedule, but will also help you burn fat throughout the rest of the day.

  • Plan your workout: Write it all down, and know exactly what you are going to do, and how you will get it done.
  • Circuit training: Work the whole body and get the heart rate rocking by doing one set of exercise for each body part with no rest. When you have completed all, rest for one minute and do it again. Twenty minutes is not an unreasonable goal here.
  • High Intensity Interval Training (HIIT): Sixty minutes on the treadmill will drive anybody mad. Vary your speed every minute, working from a jog (slow/medium intensity) to a full sprint or at least 90% max intensity. A good rule of thumb is to maintain your sprint for 20-30 seconds, then reduce to Every five minutes, drop back down to the slow speed again. Twenty to thirty minutes of this will do the trick.

There is no excuse to slack off on exercise. Project Swole has just given you two workouts that when alternated will whip your body into shape in no time at all. Think about it, if you do this six days per week, you only spent a grand total of three hours out of your busy schedule for the whole week.

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Where to Begin – Bodyweight Exercise

Monday, August 5th, 2013

There are two common comments that I hear from people that want to start on a fitness program. They can not afford to go to a gym. They do not know where to start.
Supergirl Push Up
Probably the best way to start involves no equipment and very little space. In other words, you can do it at home, in the park, whatever. Bodyweight exercises are just what they sound like; exercises that use your own body’s weight for resistance.

When used with no rest from one exercise to the next, not only can you get great resistance training, but fantastic cardio as well.

Below is an example of a workout that involves nothing but your own will and weight (and maybe a watch). If you are a beginner, do this one time through, three times a week.

For instance, Monday, Wednesday and Friday.
The next week, try doing it two times through on those days.
Then Four times per session.

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