Posts Tagged ‘workout’

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]


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 – 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.

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.


Exercise On a Tight Schedule

Thursday, August 8th, 2013

How to Exercise on a Tight Schedule

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.

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.


Stay Fit While Traveling

Sunday, August 4th, 2013

Over the last year I have had to travel quite a bit for my job, and during my adventures I have learned a few tricks to staying fit while on the road.

Whether traveling by car or by air (or sea, I suppose), you have to take your exercise into your own hands. Do not assume that there will be facilities available for you to work up a sweat. For insurance purposes, many hotels do not offer much in the way of equipment. On top of this, walking or running in a strange city is not always a great choice.

Fitness Roadtrip

You may even have some opportunities to attend a local CrossFit gym. Know how much that’s going to cost? $20 a day, if it’s not your native box. That’s right. Not cheap.

So what are we to do?

I am so glad that you asked. If you travel with a laptop computer that can play DVD’s or a portable DVD player, you can bring along a workout DVD to burn calories with. I usually have a couple in my computer case for just such an occasion. P90X and yoga routines are highly portable and require little equipment.


Hold On With A Bulldog Grip

Saturday, August 3rd, 2013

Working Grip Training Into Your Workouts

Improve your grip strength

Josh Hanagarne recently sent me a great piece of work. Enjoy. BTW, the quote in title is from Abraham Lincoln.

I got into grip training for two reasons:

Number one, it looked fun and people I liked were doing it. Monkey see monkey do.

Second, I was getting strong enough that my hands were starting to become my limiting factor. This was a sobering realization which took place at the intersection of Lame and Weak.

Like most things I like right off, once I jumped in, I jumped in all the way. Grip training was addictive for me. Better yet, it gave me one more way to make progress, which is usually the major ingredient in how happy I am. I could either set aside dedicated days for grip work, or, the more I learned, I could squeeze it in to my normal workouts without much of a headache.

Before I tell you how I work grip training in, I just want to give you a quick look at four different types of hand strength so that you don’t overemphasize anything or neglect anything that could be useful to you.


Five Keys to A Killer Golf Swing

Friday, August 2nd, 2013

Golf – Real Life Fitness

Golf Girl

The sun was starting to burn off the clouds that had been lingering all morning, and was going to make itself known.

Two Pintail ducks land in the lake to the west, no doubt looking for a meal and to cool off. Green grass, lined with some old trees. Overall, it’s a quite early afternoon.

This was my experience at a recent company golf tournament.

I don’t play a lot of golf, even though I have a good time when I do. Recently I was invited to play in this tournament, and they’re usually a ton of fun.

Golf, in and of itself, isn’t exactly intense exercise. However, consider that we played 18 holes, and even while we were using carts, I still logged 18,000 steps on my pedometer.

Throw in the “explosive” nature of your basic golf swing, and you have some muscles being activated.

Because I don’t play on a regular basis, my lower back, and oddly, my left hamstring were soar for a couple of days after.

Golf requires flexibility, core rotation, and explosive strength. Without these, your basic swing goes to pot.


3 Exercises that Give Diabetics a Fighting Chance

Tuesday, July 30th, 2013

Old Man FitnessDiabetes impacts people at various times in their lives.  Most adults are struck with type 2 diabetes as they grow older.  How do you adjust with eating habits, exercise routines, and improve your overall quality of life to live longer?  That’s a valid question for most adults diagnosed with this disease later in life.

One thing is for certain.  You weren’t living a perfect healthy life before.  Yes, diabetes may prove to be a genetic tendency found in your family, but eating habits contribute substantially to your chances of being diagnosed.  Vociferous eaters with little control often find themselves fighting the disease later in life.  Are there any solutions that help adults gain control of their eating habits?

The first step involves consulting the best doctors who help you manage your diabetes.  They may suggest dietary tips and provide exercise restrictions for you.  Knowing your limits as an older adult is tough, but you still possess the ability gain control of your disease and get into shape to be the healthiest you can be.


Top 5 Beginner Tips for Building Muscle

Tuesday, July 16th, 2013

5 Weight Lifting Tips I Wish I Knew as a Beginner

Jumprope Girl
If you’ve grown tired of your flabby countenance, not to mention feeling awful all the time because you fill yourself with junk food and live a sedentary lifestyle, then perhaps you’re finally ready to lay down the remote, pick up some weights, and start turning your excess baggage into toned, tightened muscle mass. Of course, you’re not going to snap your fingers and look like Arnold Schwarzenegger circa his Mr. Olympia years.

It’s going to take time, effort, and probably money to trim down and bulk up. And you’re going to need some help along the way. Luckily, there are plenty of trainers, forums, and even body builders at your local gym that can offer you pointers along the way.

Here are just a few basic tips to get you started on your journey to a muscular physique.