Posts Tagged ‘exercise’
Wednesday, August 31st, 2011
I don’t have the time or patience to write a new article today or for the past week, so here are a couple links you can read with decent info about recent medical advances that might help keep you healthier. These new gadgets range from stem cells that can rebuild damaged heart tissue, to intestinal liners that restrict the absorption of excess calories, to bacteria that will keep you from ever getting tooth decay. As you read this great news, just imagine the kinds of devices and genetic tools we’ll have in just 10 more years.
5 Medical Innovations That Will Build Muscle or Burn Fat
5 Medical Advances That Sound too Good to be True
Also, I’m sorry I haven’t been answering questions lately or posting any good new content. As always I have many great plans in the works, but life is just taking precedence over maintaining a blog right now. Hoping to get back at it full time really soon.
Tags: build muscle, exercise, fat loss, fitness, gain muscle, health, healthy, lose fat, lose weight, muscle gains, news, tips, weight loss
Posted in Healthy Lifestyle, Medical, News of the Day | 1 Comment »
Wednesday, August 24th, 2011
Rick Kaselj is a personal trainer that focuses on helping clients overcome their injuries. Rick’s specialization is the shoulder and did his Masters’ degree project on designing effective exercises for the rotator cuff. He shares with rotator cuff injury suffers and fitness professionals what he has learned in school and from his clients and has put it all into the Shoulder Pain Solved Program.
If You Don’t Want Shoulder Pain When You Lift, Do This
Thanks for all the feedback and voting in the last post.
Now I got a better idea of how I can help you.
Lets get to what you can do to get rid of shoulder pain during your lifts.
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Tags: exercise, fitness, health, injuries, injury, injury prevention, knees, mobility, pain, prevent, rotator cuff, shoulders, stability
Posted in Injuries | 6 Comments »
Monday, August 15th, 2011
Eat Right, Train Right and You Can Have it All
A couple days ago I posted the first 5 reasons you are not gaining weight. Here are 5 more reasons you are not gaining weight. Check out the first article if you missed it: 10 Reasons You Are Not Gaining Weight Part 1
Peep these second 5 five items in my list of 10 possible ways you could be sabotaging your muscle building plan.
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Too Much Cardio
To lose fat while maintaining muscle, you’ll want to stick to 2, thirty minute HIIT sessions; and 1, forty five minute endurance session in a week. Adding HIIT like that will help you to elevate your metabolism, which increases fat loss, and will keep cortisol levels in check to preserve existing muscle mass. The HIIT should be a max sprint for an interval of 30-60 seconds, followed by a light jog interval for twice the length of your sprint interval (60-120 seconds).
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Tags: bodybuilding, exercise, fitness, gain mass, gain muscle, mistakes, muscle, muscle building, muscles, strength, tips
Posted in Bodybuilding, Fitness Tips, Weight Training | 6 Comments »
Friday, August 12th, 2011
Attention Hard Gainers and Dudes Who Want to Gain 10 lbs of Solid Muscle!
You use protein shakes. You eat lots of food. You workout like a maniac. Yet you still weigh 50 pounds less than your goal weight. Sick of skinny wrists and stick figure calves? Stop making the mistakes that compromise your weight gain strategies.
There are several components that go into a proper weight gain cycle. Nutrition is most important, exercise is next, and lifestyle can make or break you. Today we will cover some nutrition mistakes you might be making. Fix them today so you can gain muscle tomorrow!
Here are the first 5 points in my list of 10 mistakes you could be making to sabotage your weight gain.
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Tags: bodybuilding, exercise, fitness, gain mass, gain muscle, mistakes, muscle, muscle building, muscles, strength, tips
Posted in Bodybuilding, Diet, Fitness Tips, Nutrition Tip | 6 Comments »
Monday, August 1st, 2011
How to Effectively Combine HIIT Sessions with Endurance Cardio
Ladies and gentlemen, may I have your attention please: walking or jogging for hours on the treadmill, peddling for hours on the stationary bike, climbing a mountain on the StairMaster, and plodding away on the elliptical trainer is NOT the best way to burn calories!
We’ve seen a hundred studies telling us that high intensity interval training (HIIT) burns more calories and fat, speeds up your metabolism, and is less catabolic than hours of endurance cardio. HIIT can also be far less boring, will actually help you build more muscle tissue, and increases your resting metabolic rate.
HIIT: Twenty minutes of HIIT cardio improves your VO2 max, burns a ton of calories, increases your metabolism, and maintains or builds muscle tissue all at once.
vs.
Endurance Cardio: Sixty minutes of endurance cardio is not only boring as hell, it also increases cortisol, burns muscle tissue (protein) for energy, and halts protein synthesis.
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Tags: cardio, cardiovascular, endurance, exercise, fat loss, hiit, lifting, lose fat, training, Weight Training, weightlifting, workout
Posted in Conditioning, Fitness Tips, HIIT Routines | 11 Comments »
Wednesday, July 27th, 2011
I’ll get around to writing up a more detailed explanation shortly. For now, here’s a great video showing you how to do windshield wipers. It’s not an easy exercise but it will pay off with wonderous results.
https://www.youtube.com/watch?v=HvN7uGX5QP4
Tags: 6 pack, ab training, abs, adominals, Conditioning, exercise, fitness, ripped abs, windshield wipers
Posted in Conditioning, Videos | No Comments »
Tuesday, July 26th, 2011
Rick Kaselj is a personal trainer that focuses on helping clients overcome their injuries. Rick’s specialization is the shoulder and did his Masters’ degree project on designing effective exercises for the rotator cuff. He shares with rotator cuff injury suffers and fitness professionals what he has learned in school and from his clients and has put it all into the Effective Rotator Cuff Exercise Program.
Exercises for Injuries Feedback
This is the first of what will hopefully be a series of posts by Rick about injury prevention and rehabilitation. Although you won’t learn about the finer details of effective rotator cuff exercises or knee injury prevention in this post, I do hope it will encourage you to think about your own aches and pains.
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Tags: exercise, fitness, health, injuries, injury, injury prevention, knees, mobility, pain, prevent, rotator cuff, shoulders, stability
Posted in Injuries | 3 Comments »
Thursday, July 21st, 2011
How to Workout in 100+ Degree Heat
Weather experts have predicted that it’s going to get up to 105 degrees today, where I live in southern NH. Those crazy temperatures have prompted me to write this quick note about exercising in the summer heat.
If you are dedicated to fitness, that means you are exercising even when it’s 110 degrees outside in the middle of summer. Unfortunately, that level of dedication can get you into trouble if you don’t make safe decisions. The kind of trouble that can put you in the hospital or worse.
Here are 3 mistakes that people commonly make when they exercise in the dead heat of summer.
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Wear proper clothing
Cotton is your summer nemesis. When you exercise, cotton clothing will hold sweaty moisture, which can cause chaffing and rashes. Cotton socks swell with moisture, causing them to lose their shape, which can lead to blisters – the deadly enemy of lower body training. Sweaty clothing also weighs you down, making exercise harder, which causes you to sweat more. It is a dangerous cycle.
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Tags: deydration, exercise, fitness, health, Healthy Lifestyle, heat stroke, skin, summer, sun, sun poisoning, tips, workout
Posted in Healthy Lifestyle, Kids, Medical | 1 Comment »
Tuesday, June 28th, 2011
Should Bodybuilders Do Cardio After Weight Training?
Spend some time in a corporate gym and you will see hundreds of bodybuilders lifting moderately heavy weight for sets of 10-15 reps, then you’ll see them hop on a StairMaster or elliptical machine for about 20-30 minutes of moderate intensity endurance cardio. There are many reasons for this behavior, the most common being that weight training is just a hell of a lot more fun than cardio.
Apparently the weights-first-cardio-second protocol is considered the most effective way for bodybuilders to build muscle and lose fat at the same time. But is it?
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Tags: bodybuilding, cardio, cardiovascular, Diet, endurance, exercise, fat loss, hiit, lifting, lose fat, myth, myths, training, Weight Training, weightlifting, workout
Posted in Bodybuilding Myths | 9 Comments »
Wednesday, June 15th, 2011
Should Bodybuilders Train to Failure?
“No pain, no gain!”
You hit the gym like a maniac. You want every rep to burn. Every set has to be a max rep attempt. Maybe you even enlist a spotter to help you eek out an extra rep or two. Is training to failure or past failure a good practice for bodybuilders?
The Myth
“The only rep that counts, is the one you can’t finish.”
To grow as a bodybuilder you need to push every set to failure. That’s how Arnold and all the great 70’s bodybuilders trained, right?
Some of the following techniques, called “Weider Training Principles” are used to take each set past failure:
- forced reps
- forced negatives
- rest pause
- partial reps
- drop sets
This is how bodybuilders have trained for years and it’s how bodybuilders should train today. Is it right?
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Tags: athletes, body building, bodybuilding, exercise, failure, fitness, myths, train, training, Weight Training, weightlifting, workout
Posted in Bodybuilding Myths | 4 Comments »
Wednesday, May 4th, 2011
Along with pull ups, rowing is one of the best exercises to train the back. The king of rowing exercises is the standing barbell row, but the problem is that too few people perform them properly.
You might see the following common technique flaws in people executing barbell rows:
- standing upright – you gotta bend over just short of 90 degrees
- rounded back – lower back weakness or hip tightness can cause this
- momentum – using the lower back, glutes, and hamstrings for momentum
You can fix all of these issues by changing your barbell row into an inverted row. The inverted row is not a perfect replacement for the barbell row – it removes posterior chain stabilization from the movement and limits the load you can use – but it is a suitable replacement if you need one, and believe it or not it gives us yet another reason to accept the existence of the Smith Machine… OK, maybe not.
Let’s find out why and how to use inverted rows in our training routines.
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Tags: back, back muscles, back strength, back training, exercise, exercise technique, fitness, inverted rowing, inverted rows, rowing, rows, technique, workout
Posted in Exercise Technique, Weight Training | 2 Comments »
Monday, April 25th, 2011
How to do Chin-ups
Chin-ups are a basic exercise that you were probably taught early in your life, possibly as a kid. They are pretty simple, and fairly difficult, though not as hard as pull-ups.
To perform a chin-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing towards you. Using your back and biceps, pull yourself up until your chin passes the bar. It’s that simple.
Chin-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.
Beginners usually can’t perform many chin-up, if any. This post intends to be a proper tutorial for increasing chin-up strength using optimal chin-up technique.
Proper Chin-up Technique
Now that you know how to perform a chin-up, let’s examine proper chin-up technique.
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Tags: back training, chin-ups, chinups, exercise, exercise technique, fitness, Weight Training, weightlifting
Posted in Exercise Technique, Weight Training | 3 Comments »
Wednesday, March 16th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
P90X Has Transformed These Five Men
Dale Bramall, Altaf Rahamatulla, Kellend Brookover, Nick Baker, and Derek Wheatley all have written testimonials about their motivation for and their journey using P90X workout DVD and their full weight loss program, which is a 90 day program with an exercise DVD, training in how to portion foods, which foods to choose, and a coaching system that has worked very well for all five of these men.
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Tags: Conditioning, dvd, exercise, fat loss, fitness, lose fat, lose weight, P90X, routine, Testimonials, weight loss, Weight Training, workout, workout routine, Workout Routines
Posted in Conditioning | 1 Comment »
Saturday, March 12th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
How to Lose Weight with P90X
PX90 suggests that a ninety-day weight loss regime jumped into with both feet will start you on your weight loss journey. The program implies that shocking yourself with the first 30 days of their system will get your metabolism going, and because of the results you see, you will be gung-ho for the rest of their ninety-day program.
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Tags: build muscle, circuit training, Conditioning, exercise, fat loss, fitness, gain muscle, interval training, lose fat, lose weight, P90X, Product Reviews, reviews, training, weight loss, workout routine, Workout Routines
Posted in Motivation, Product Reviews | 2 Comments »
Tuesday, March 8th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
What is P90X?
You may already of heard of P90X (other names: Power 90X, X90 Workout, and PX90) either by way of TV and radio commercials or word of mouth. And you may be intrigued by the numerous reports of success enjoyed by people who have shed unwanted pounds, and by the images of people who have used the P90X program to work their way to a toned and attractive physique.
The collection of articles I will be presenting delves into the potential of the P90X program and whatit has to offer you as an individual. I consider it my job to provide sufficient information in this series to answer any and all questions you might have about P90X.
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Tags: build muscle, circuit training, Conditioning, exercise, fat loss, fitness, gain muscle, interval training, lose fat, lose weight, P90X, Product Reviews, reviews, training, weight loss, workout routine, Workout Routines
Posted in Product Reviews | 5 Comments »
Wednesday, February 23rd, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer. This P90X fit test will let you know if you are prepared to try the P90X workout, the Insanity workout, or any of the higher intensity Beach Body programs.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
The P90X Fit Test
P90X is an intense workout program. Not everyone is able to keep up. Want to make sure you can handle P90X before you commit? Simply use the free P90X Fit Test. It only takes about half an hour to do the test.
While the majority of people will pass, and you can still use P90X if you’re determined, it is recommended that if you fail you try an easier program first. Now here is a quick summary of what to do.
Read
Tags: Conditioning, exercise, fitness, P90X, Weight Training, Workout Routines
Posted in Uncategorized | 11 Comments »
Thursday, February 10th, 2011
The technique of using visualization in sports training has become increasingly popular in recent years. While some people may question its effectiveness, research has found visualization can be quite successful.
A study conducted by Guang Yue, a psychologist from Cleveland Clinic Foundation, found that non-professional people gained 13.5 percent muscle strength just by carrying out mental exercises. Luckily, you don’t have to earn a psychology degree to understand or practice visualization; read on to learn how you can use this technique to psych yourself up to hit the gym and set a new personal record.
How to Use Imagery and Visualization
Over the years, many professional sportsmen have made use of visualization to achieve great success. For example, world champion golfer Jack Nicklaus, states that he never fires a shot, even while in practice, until he visualizes it clearly in his head. Muhammad Ali is also known to have used varying mental exercises to help improve his performance.
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Tags: exercise, fitness, max, max effort, mental, Research, visualization, visualize, Weight Training, weightlifting
Posted in Exercise Technique, Motivation, Research | 5 Comments »
Friday, January 28th, 2011
The Fat Geek Bootcamp – From Fat to Phat
How to Change Your Lifestyle
OK, so you’re a fat guy (or girl) and you sit in front of a computer all day. In case you didn’t realize it, you are a fat geek. Or perhaps a fat nerd? Either way, those two terms can be used interchangeably for the purpose of this article. I have been one or the other, and perhaps both, at various points in my lifetime. Looking back, it was never any fun.
If you keep up your current lifestyle, only one result could be possible: you will get fatter and then you will die. This solution is neither fun nor ideal. To combat this, you should start an 8 week fitness boot camp.
Start slowly, learn some initial lessons over the course of the 8 weeks, and be prepared to embark on a lifetime fitness plan after the boot camp is over. You will need to learn something about these important health topics:
- Lifestyle – sleeping, social interaction, work hours
- Diet – what to eat, when to eat, why to eat
- Exercise – which exercises to use, how to exercise, when to exercise
Motivational Wisdom
Let me tell you what you will not have if you are a fat geek:
- Sexy girls trying to date you
- Sexy girls even looking at you (unless they are pointing and laughing)
- The strength to pick up anything over 20 pounds without straining your back
- Visible abs
- Comfortable seating in pretty much any public place except those airplanes that offer double wides for fat folks
- Low cholesterol
- The speed to out run bullies, criminals, or anything that might be trying to mug you or eat you. If a rabid skunk comes at you, you’re toast buddy.
- A life expectancy higher than mid-50s, but then if I were you I probably wouldn’t be looking forward to that whole ‘staying alive’ thing anyway.
Yes indeed, being a fat geek is probably the worst thing you can do for your social life and for your general health.
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Tags: Diet, exercise, geeks
Posted in Healthy Lifestyle, Motivation, Workout Routines | 5 Comments »
Thursday, January 20th, 2011
Isn’t it obvious that we wouldn’t have to know how to recover from shin splints if we could avoid them in the first place? In order to understand how to avoid shin splints, we must first understand What Are Shin Splints. Then we can better understand how to proactively avoid them. We need to learn more about who gets shin splints, how to properly warm up and stretch the lower leg, and finally we need a method of strengthening those muscles. Assuming we can’t avoid shin splints, we will need to understand How to Treat Shin Splints.
Now, let’s examine the best ways to avoid shin splints by first understanding who is in danger of developing them.
Who Gets Shin Splints?
Athletes, weekend warriors, and even military recruits often experience shin splints, especially at the beginning of the season. Sometimes treatment can be as simple as changing to softer running surface or adding extra arch support to shoes to redistribute the stress. Active rest is often recommended by doctors as a primary treatment. This means that a runner should take up non-impact exercises such as swimming or biking, which gives the injured areas time to heal, but also maintains the cardiovascular benefits of exercise.
It is also believed that people with misalignment often develop problems such as shin splints. Misalignment to the knee, pelvis, ankle, neck, and spine, can result in abnormal posture and abnormal ROM at different joints, which causes excessive wear and tear on bones, joints, and muscles.
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Tags: biomechanics, calf, calves, exercise, fitness, footwear, injuries, injury, injury prevention, leg training, legs, Medical, shin splint, shins, Sports
Posted in Fitness Tips, Medical, Sports, Weight Training | 4 Comments »
Sunday, January 9th, 2011
What is a Shin Splint?
“Shin splints” is a term used to describe the pain felt between the knee and the ankle after athletic activity, and are considered a cumulative stress disorder rather than an acute injury. This painful condition occurs when muscles and tendons in the lower legs pull on the tibia bone along the shin.
There are several reasons why athletes develop shin splints, but ultimately we can say they develop when the constant stress placed on the joints, bones, and muscles of the lower leg overwhelms the body’s natural ability to recover from trauma.
The most common cause is inflammation of the periostium, the sheath that surrounds the tibia. Traction forces on the periostium from the muscles of the lower leg cause shin pain and inflammation.
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Tags: exercise, injuries, injury, injury prevention, legs, Medical, Research, running, shin splint, shins, Sports
Posted in Medical, Research, Sports | No Comments »
