Saturday, February 26, 2011
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Tuesday, October 5, 2010
Build Muscle, Lose Fat
I'd like to talk to you today about some really great exercises that I think many people don't realize the full potential of.
These are exercises that you probably haven't done before, and when added into your workout routine they'll completely blast your workouts into full gear.
Alright, let's go ahead and get right to it.
The first exercise that people never do is the front squat. This exercise is basically just a squat with the bar in front of your body. As a result they're much more difficult, but also burn much more fat. If you really want to spur some leg growth and fat burn then start doing these once or twice a week. Make sure that you have a full range of motion, otherwise you're wasting your time.
The next exercise that people never do is the reverse hyper extension. If you don't know what these are, basically what it is is that you lay down on a platform with your legs hanging down. Your legs are attached to a pendulum which has weight attach to it. You basically just try and swing the weight back and forth, and the end result is a great workout for your glutes and back.
The last exercise that's incredibly underused is the overhead press. This exercise is essentially taking a barbell and pressing it over your head. It ends up being a great workout for your shoulders, traps, and triceps. This also helps to build your core strength, because it takes so much work to maintain a stable core during this movement.
I hope that you start using these exercises, they really do help, and if you've never done them before there's a good chance that you'll get some pretty fantastic gains in both muscle and strength. I've given you the tools necessary to get stronger and more fit, however, it's now going to be YOUR responsibility to make sure that you put those tools to use.
I can't hold your hand and do these exercises with you, but I feel I've gotten about as close to that as is possible in this article, and I do truly hope that it's been helpful for you.
I've done all of these exercises, and so I can say with certainty that this will work for you, because they worked for me.
Thanks for reading! I really do appreciate it, I put work into this article and it's always an accomplishment when I actually help!
Build Muscle, Lose Fat
These are exercises that you probably haven't done before, and when added into your workout routine they'll completely blast your workouts into full gear.
Alright, let's go ahead and get right to it.
The first exercise that people never do is the front squat. This exercise is basically just a squat with the bar in front of your body. As a result they're much more difficult, but also burn much more fat. If you really want to spur some leg growth and fat burn then start doing these once or twice a week. Make sure that you have a full range of motion, otherwise you're wasting your time.
The next exercise that people never do is the reverse hyper extension. If you don't know what these are, basically what it is is that you lay down on a platform with your legs hanging down. Your legs are attached to a pendulum which has weight attach to it. You basically just try and swing the weight back and forth, and the end result is a great workout for your glutes and back.
The last exercise that's incredibly underused is the overhead press. This exercise is essentially taking a barbell and pressing it over your head. It ends up being a great workout for your shoulders, traps, and triceps. This also helps to build your core strength, because it takes so much work to maintain a stable core during this movement.
I hope that you start using these exercises, they really do help, and if you've never done them before there's a good chance that you'll get some pretty fantastic gains in both muscle and strength. I've given you the tools necessary to get stronger and more fit, however, it's now going to be YOUR responsibility to make sure that you put those tools to use.
I can't hold your hand and do these exercises with you, but I feel I've gotten about as close to that as is possible in this article, and I do truly hope that it's been helpful for you.
I've done all of these exercises, and so I can say with certainty that this will work for you, because they worked for me.
Thanks for reading! I really do appreciate it, I put work into this article and it's always an accomplishment when I actually help!
Build Muscle, Lose Fat
How to Get a Good Upper Back Workout
There are three general categories of upper back workout exercises, pullovers, rows and pulldowns. To get an all round upper back workout you want to be going at least one exercise from each of these three categories. This will help to ensure that your back gets worked and toned in an even manner.
The Pullover Exercise: Doing a pullover is similar to the movement you would do if swinging an axe over your head to chop logs. Your arms should be moving up and down in an arc, and the exercise should be working your lats the most. You should also feel it in your shoulders, abs and chest. As with all of the main back exercise, this is great for improving posture and really helps to pull your shoulders back and give you great stature. Because of the muscles being worked, this a good exercise to use just before moving on to work your chest. Your pecs will be nicely warmed up and ready for some presses.
The Row Exercise: The weighted row can be performed in a number of different ways including using a low cable pulley or an exercise band. Most gyms also have dedicated row machines. This exercise will work similar muscles to the pull down / pull up, the difference being that the row doesn't use your chest. Another great one for posture as to get the most out of the exercise you must be sitting tall and straight on the machine with shoulders back.
The Pulldowns and the Pull Up: A pull down is performed by holding a bar from the overhead pulley and, surprise, pulling it down towards your waist. The pull up is carried out using a fixed bar or bars above you and lifting your own body weight up. The pull up can also be performed with assistance of a machine to vary the difficulty. Both downs and up works your traps, lats and rhomboids, but also require good use of your biceps and shoulders.
Emphasizing pulldowns and pull-ups can be a great way of developing your back and improving posture.
Whichever of these three exercises you are using remember that the primary aim is to work the back not your arms. Try and focus the strength on the back muscles with your arms acting mainly just as the link between the muscle and the mass.
Here are some important rules to follow to ensure good form and avoid injuries:
* Pulling a bar down behind your neck is a common sight but one that is now not recommended as it cad cause ligament damage or strains. For almost everyone, the front pull down is more than sufficient and will still get you excellent result if performed with good form.
* Avoid rocking on the seat when pulling down in attempt to use momentum. You may move the weight but you aren't working the muscles you should be targeting. The best bet is to lighten the load a little and try again. Good form is key.
* Avoid leaning back a long way when doing back exercises. All you are doing is using your body as a lever to move the weight and not hitting the muscles properly. Sit up straight and tall and squeeze your shoulder together. When doing a pull down it is okay to lean back a little but for rows being straight is the key to good form and will get you great results.
The Pullover Exercise: Doing a pullover is similar to the movement you would do if swinging an axe over your head to chop logs. Your arms should be moving up and down in an arc, and the exercise should be working your lats the most. You should also feel it in your shoulders, abs and chest. As with all of the main back exercise, this is great for improving posture and really helps to pull your shoulders back and give you great stature. Because of the muscles being worked, this a good exercise to use just before moving on to work your chest. Your pecs will be nicely warmed up and ready for some presses.
The Row Exercise: The weighted row can be performed in a number of different ways including using a low cable pulley or an exercise band. Most gyms also have dedicated row machines. This exercise will work similar muscles to the pull down / pull up, the difference being that the row doesn't use your chest. Another great one for posture as to get the most out of the exercise you must be sitting tall and straight on the machine with shoulders back.
The Pulldowns and the Pull Up: A pull down is performed by holding a bar from the overhead pulley and, surprise, pulling it down towards your waist. The pull up is carried out using a fixed bar or bars above you and lifting your own body weight up. The pull up can also be performed with assistance of a machine to vary the difficulty. Both downs and up works your traps, lats and rhomboids, but also require good use of your biceps and shoulders.
Emphasizing pulldowns and pull-ups can be a great way of developing your back and improving posture.
Whichever of these three exercises you are using remember that the primary aim is to work the back not your arms. Try and focus the strength on the back muscles with your arms acting mainly just as the link between the muscle and the mass.
Here are some important rules to follow to ensure good form and avoid injuries:
* Pulling a bar down behind your neck is a common sight but one that is now not recommended as it cad cause ligament damage or strains. For almost everyone, the front pull down is more than sufficient and will still get you excellent result if performed with good form.
* Avoid rocking on the seat when pulling down in attempt to use momentum. You may move the weight but you aren't working the muscles you should be targeting. The best bet is to lighten the load a little and try again. Good form is key.
* Avoid leaning back a long way when doing back exercises. All you are doing is using your body as a lever to move the weight and not hitting the muscles properly. Sit up straight and tall and squeeze your shoulder together. When doing a pull down it is okay to lean back a little but for rows being straight is the key to good form and will get you great results.
The SMART Way To Ripped Abs
It would seem painfully obvious to say that when you set out to work on developing lean and ripped abs you tend to concentrate your mind on the physical aspects of your plan. How many crunches should I do? What supplements should I be taking? How much cardio should I be doing etc.
This is only natural after all as working on your abs is by definition a physical undertaking. The problem is however, that far too many people completely ignore the role that the right mental attitude has to play and the importance of a clearly defined set of goals.
Far too many of us believe that just by turning up at the gym three or four times a week we will suddenly develop a fantastic physique with lean chiselled ripped abs. All that happens is that eventually this leads to a sense of disillusionment and the gym membership gets cancelled and the belly stays right where it is.
I feel sure you will be aware that the vast majority of super successful people, businessmen, sportsmen or whatever they may be, always have a clearly defined set of goals to work towards and a properly thought out plan. You just have to have a plan, it's as simple as that and without a goal to work to you will just not succeed.
Try to imagine an ice hockey game without the two goals at either end of the ice, no scoreboard and no time limits. Basically you would just have a bunch of angry, toothless Canadians hitting each other with sticks! To be fair this actually sounds quite entertaining but of course it would be ultimately completely pointless. Without a clearly defined goal your training will be just as futile.
In order to get the most from your plan you need to think SMART when setting your goals.
S: Specific
You need to be as specific as possible about what you are setting out to achieve.
If your ultimate goal is to lose weight, then be specific about how much, if you want see those ripped abs then be specific about how much you want to reduce your body fat.
M: Measurable
This ties in nicely with being specific. It is no good for example embarking on a training plan with the idea of just maybe getting a little bit fitter, or just getting a bit stronger. Define how much you are looking to achieve and measure your improvements accordingly. If you are at 23% body fat now and are looking to bring that down to lets say 10%, then that is a measurable goal.
A: Achievable
Be sensible about your goal, it has to be achievable. For example if you have never trained a day in your life and you currently weigh in about 60 pounds overweight with 40% body fat, then it is no good saying "I want chiselled ripped abs by the end of the month" Trust me, that ain't happening! If however, you decide you want ripped abs by this time next year then go for it because that is achievable.
R: Realistic
This ties in with being achievable. As long as you stay completely realistic about your goals then you can never run the risk of disillusionment and frustration. The best way to approach this would be to break your main goal down into realistic bite size chunks. This has the added benefit of keeping you motivated.
T: Time Bound
Be as specific as possible when it comes to the time frame of your goals. Write down the exact time and date of when you want to achieve your goal and then break it down into smaller mini goals. When you achieve your mini goals always remember to give yourself a huge pat on the back, after all you've earned it.
You should be constantly evaluating and reviewing your progress and adjusting your goals accordingly. The truth of the matter is that you can achieve absolutely anything you desire if you want it badly enough. Work SMART and work hard and a lean muscular physique with fantastic ripped abs is yours for the taking.
This is only natural after all as working on your abs is by definition a physical undertaking. The problem is however, that far too many people completely ignore the role that the right mental attitude has to play and the importance of a clearly defined set of goals.
Far too many of us believe that just by turning up at the gym three or four times a week we will suddenly develop a fantastic physique with lean chiselled ripped abs. All that happens is that eventually this leads to a sense of disillusionment and the gym membership gets cancelled and the belly stays right where it is.
I feel sure you will be aware that the vast majority of super successful people, businessmen, sportsmen or whatever they may be, always have a clearly defined set of goals to work towards and a properly thought out plan. You just have to have a plan, it's as simple as that and without a goal to work to you will just not succeed.
Try to imagine an ice hockey game without the two goals at either end of the ice, no scoreboard and no time limits. Basically you would just have a bunch of angry, toothless Canadians hitting each other with sticks! To be fair this actually sounds quite entertaining but of course it would be ultimately completely pointless. Without a clearly defined goal your training will be just as futile.
In order to get the most from your plan you need to think SMART when setting your goals.
S: Specific
You need to be as specific as possible about what you are setting out to achieve.
If your ultimate goal is to lose weight, then be specific about how much, if you want see those ripped abs then be specific about how much you want to reduce your body fat.
M: Measurable
This ties in nicely with being specific. It is no good for example embarking on a training plan with the idea of just maybe getting a little bit fitter, or just getting a bit stronger. Define how much you are looking to achieve and measure your improvements accordingly. If you are at 23% body fat now and are looking to bring that down to lets say 10%, then that is a measurable goal.
A: Achievable
Be sensible about your goal, it has to be achievable. For example if you have never trained a day in your life and you currently weigh in about 60 pounds overweight with 40% body fat, then it is no good saying "I want chiselled ripped abs by the end of the month" Trust me, that ain't happening! If however, you decide you want ripped abs by this time next year then go for it because that is achievable.
R: Realistic
This ties in with being achievable. As long as you stay completely realistic about your goals then you can never run the risk of disillusionment and frustration. The best way to approach this would be to break your main goal down into realistic bite size chunks. This has the added benefit of keeping you motivated.
T: Time Bound
Be as specific as possible when it comes to the time frame of your goals. Write down the exact time and date of when you want to achieve your goal and then break it down into smaller mini goals. When you achieve your mini goals always remember to give yourself a huge pat on the back, after all you've earned it.
You should be constantly evaluating and reviewing your progress and adjusting your goals accordingly. The truth of the matter is that you can achieve absolutely anything you desire if you want it badly enough. Work SMART and work hard and a lean muscular physique with fantastic ripped abs is yours for the taking.
How to Get Six Pack Abs
Six pack abs are not something just for guys to get excited about. As a woman, you might assume that it would be harder for you to get a six pack, but that is not always the case. If you are interested in slimming down your stomach and you want to get a six pack stomach, this is something that can definitely be achieved.
Sometimes women get the idea that it's harder for them to get six pack abs and that kind of keeps them from really ever achieving their dream look. Now, it might not be easy to get those sculpted abs, but it can be done.
Here are a few six pack abs tips for women who want to slim their stomach:
1. Exercise, exercise, exercise.
Anyway you look at it, you are not going to get that sexy stomach without doing some exercise. You need to burn off the fat that is currently covering your stomach, or else those abdominal muscles will never show through. Aerobic exercise several times a week can help you to accomplish this look, and when you add in a little strength training, the results can be incredible!
2. Proper nutrition is a MUST.
If you are going to get that slim stomach, then you need to be ready to get your diet in order. Without the proper nutrition, it will be almost IMPOSSIBLE for you to get that svelte look that you are after. Cutting out junk carbohydrates is an easy way to get on the right path, as most people take in far too many of these carbs throughout the day. Also, you want to add in healthy portions of fresh fruits and vegetables as well.
3. You need to have a step by step plan that you can follow to get those six pack abs you have been craving.
It's not always easy to stay on track when it comes to achieving your ideal body type, and without a plan that you can use and follow on a daily and weekly basis, you are going to struggle. You need to be able to get a step by step plan that is easy to follow and is something that you can use in your daily life or else you probably will not stick to it.
Sometimes women get the idea that it's harder for them to get six pack abs and that kind of keeps them from really ever achieving their dream look. Now, it might not be easy to get those sculpted abs, but it can be done.
Here are a few six pack abs tips for women who want to slim their stomach:
1. Exercise, exercise, exercise.
Anyway you look at it, you are not going to get that sexy stomach without doing some exercise. You need to burn off the fat that is currently covering your stomach, or else those abdominal muscles will never show through. Aerobic exercise several times a week can help you to accomplish this look, and when you add in a little strength training, the results can be incredible!
2. Proper nutrition is a MUST.
If you are going to get that slim stomach, then you need to be ready to get your diet in order. Without the proper nutrition, it will be almost IMPOSSIBLE for you to get that svelte look that you are after. Cutting out junk carbohydrates is an easy way to get on the right path, as most people take in far too many of these carbs throughout the day. Also, you want to add in healthy portions of fresh fruits and vegetables as well.
3. You need to have a step by step plan that you can follow to get those six pack abs you have been craving.
It's not always easy to stay on track when it comes to achieving your ideal body type, and without a plan that you can use and follow on a daily and weekly basis, you are going to struggle. You need to be able to get a step by step plan that is easy to follow and is something that you can use in your daily life or else you probably will not stick to it.
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