When many people decide that they would like to start exercising, they will automatically start to get the running shoes on and go jogging. The only problem is that they tend to give up after a couple of weeks. But for those of us that like to keep on going then the purchase of some dumbbells might be the best purchase of the year.

Dumbbells come in many different shapes and weights. Just browsing through the selection of dumbbells available can make your head spin. But if you start off small then you are putting yourself onto the right track to regaining full body health.

One advantage of purchasing dumbbells is that you can exercise your whole body while working out. You get lots of variety and that means that when you change your position you are then working out other parts of your body. You can work out your whole body in one single work out session.

Another advantage when buying dumbbells is the price. Some people can spend thousands of dollars buying different piece of exercise equipment just to work out on different areas of the body. But with dumbbells you can spend just a few hundred dollars and still work out on all the muscles in your body.

But of course with advantages come disadvantages. Dumbbells do have their disadvantages and here they are.

One disadvantage is that you will need several sets of dumbbells for different exercises. We have already noted that there are a wide variety of dumbbells on the market, and if you are unsure about what ones to get, then you could buy the wrong ones. You are then wasting money when you should be working out.

Another disadvantage is the lack of movement. If you like to move about when you are exercising then you should not consider purchasing dumbbells. You can use them in short bursts, but to get the full effect of dumbbells you should use them for a good length of time during a work out.

Also when you are thinking of purchasing dumbbells you must remember that you can either get them as adjustable or solid dumbbells. This can be confusing to the first time buyer. While solid dumbbells will seem like a good idea at the time, you must remember that adjustable dumbbells will be better suited to the first time buyer. Not only can they let you go at a slow pace, but if you do sustain an injury, you can nurse you arm back into shape by using a very light amount when lifting the dumbbell.

Overall dumbbells are essential when you are thinking of buying any form of exercising equipment. Exercising can be fun if you are doing something that you enjoy. Dumbbells allow you to go at your own pace therefore increasing the fun that you can have getting healthy. You must remember to never exceed what you can do, you will start off on a small amount, and although it may seem like a weak amount you will get stronger as you progress and use your dumbbells a lot more.

Andy Eaton is the owner of http://www.gym.andyeats.com a site dedicated to helping people get into shape and at the same time helping them find their perfect Gym Equipment. visit http://www.gym.andyeats.com for quality gym equipment and information on choosing the right fitness plan.

Get Fit At Home With Ailsa : Get Rid of Cellulite

Had it up to here with Cellulite? Want to get rid of it forever, and make your body all lovely and sleek? Yeah, me too, so I when one of my old ‘Gym Boys’ showed me this Exercise years ago, I started doing it al the time, and changed it up a bit to make it work more effectively for me. This is a great Exercise for Women, but I know for a fact that ‘manly men’ do it, too! ha,ha! (Oh, and in case you are thinking something ‘innaccurate’ about the ‘Gym Boy’ thing, that’s just what I used to call all the guys at the gym where I used to work out a lot — it’s a term of endearment, but in no way a reference to anyone I went out with — I either call those guys “that crazy old jerk” or “one of my great old friends”…usually one or the other — sometimes both! ha,ha!)

Get rid of Cellulite once and for all with this very easy and incredibly inexpensive Exercise. It takes about 20 minutes, or so, depending on how many Reps you do (repetitions — ‘Reps’ in Weight Lifting Language…). Pop into www.buildyourownhouse.ca to see pictures of me doing these ‘Anti-Cellulite’ Exercises!

Here’s what you need — something you can lay down on that will allow you to have good Leg Extension when you are laying on your Stomach. I used to use my Giant Exercise Ball, then it dawned on me that I could easily use the fancy wee Bench at the end of my Bed as an Exercise Bench. Softer and nicer, and not nearly as expensive and hard to find. I’ve seen these wee Benches for under $50.00 at WalMart — one of my favorite Stores! You can pick up a Set of Free Weights while you’re there, too.

I use a 10 Pound Weight to Start, but if this is brand new for you, start with a 5 Pound Weight. As you get used to the Weight, you can increase it up to about 35 Pounds. You probably don’t want to go much higher than that…

Oh, and you will notice when you are doing these Exercises that your legs will seem Longer and Leaner, too. That’s because these Exercises can straighten out any ‘Bow Legs’ that you might have, and you will build some nice Lean Muscle in your Legs. Sounds good, huh??

Step One: Pull the Bench into the Middle of the room, so you have lots of space. Put on some great Music — I love The Black Eyed Peas, Gwen Stefani and ‘Drop it Like It’s Hot’ by Snoop Dogg, but put on whatever makes you want to move…

Step Two: Set the Weight on it’s End, so you can grasp it between your feet. If you are lucky enough to have someone help you with this, have them ‘Place the Weight’ in the Arch bit of your feet. Then tell them to get their hands off yer legs, you’re trying to exercise ovah’ here…! ha,ha! It’s pretty easy to maneuver the Weight if it’s 10 Pounds or less, but you really do need someone to help you when the Weight is over 25 pounds.

Step Three: You should be nice and comfortable laying on your stomach, by now, and up on your elbows. I’m only looking up for the picture, but normally you just look down or at your Dog (or other cute Pet), if they have found you while you’re exercising! If you click to Enlarge the lower picture on the Right — you’ll see Tia coming over for a wee cuddle while I’m exercising!

Step Four: Slowly Raise and Lower the Weight, using a Full Extension. Let your feet go toward your Behind, then right back down almost to the floor. It’s a good stretch, and great for developing nice Lean Muscles. I would Start with 3 Sets of 10 Repetitions. When you are finding that too easy, increase it to 3 Sets of 20 Reps. I like to do 2 Sets of 50 Reps, but that’s because I’ve been doing these Exercises for a long time.

To add extra weight, I wear the ‘wrap around’ Ankle Weights to make the Weight a little Heavier. As you increase the amount of Weight you use, you might want to wrap your Ankles with an extra Sock — men’s socks work well because they are bigger and will tuck in around your ankle.

I’m wearing Running Shoes in the pictures on my Site, but generally I like to just wear Socks — I find it easier to feel the weight between my feet. When you are using Weights that are 25 pounds or more, though, you have to wear Running Shoes or you could get hurt.

Oh, and very slowly lower the Weight to the floor when you are done, so you don’t drop the Weight on the floor. That won’t work out well! You can set it down on it’s End, then it will lightly go on the floor from there. You might want to put a Towel under the weight if you are afraid of anything happening to the floor!

In between Sets, pick up a couple of 3 or 5 Pound Weights, and do a ‘Butterfly Move’ to work on your Arms in the same work-out. Put the Weights in front of your waist, raise them up in a big sweeping motion over your head, then slowly back down. Just do 10 reps in between each Set of the Anti-Cellulite Exercises, and you’ll be in great shape in no time at all!

See ya’, stooopid cellulite! Be gone, and don’t be back!!

Ailsa Forshaw is a Writer, Builder, Website Owner & Manager, Teacher, Mother… all in Alberta, Canada. She is Married with Two Lovely Children, and one gorgeous wee dog. Her Website, http://www.buildyourownhouse.ca, is chock full of all sorts of useful & fun information to help anyone become Financially Successful, Slim, Trim, and Happy… what more could you want?? Pop in for a wee visit! http://www.buildyourownhouse.ca http://www.theScottishDiet.com

If you are a newbie to the gym, all the equipment may look confusing. Now I am sure over time, you can watch others use the equipment and get the hang of how to use it but not necessarily will you know when to use it. In other words which muscle group are benefiting.

You see, most workouts consist of focusing on one muscle at a time. Generally you should not do one exercise for chest, followed by an exercise for legs and then followed by an exercise for back. It just doesn’t maximize the intensity of your workout. You should perform the entire workout on a given body part or muscle group before moving to the next.

Okay, so which exercises hit which muscle groups? I will detail that out below but keep in mind this is a shopping list that you choose. Also, this list is not all encompassing. I sure I could add a dozen more exercises but I will just list some of the basics. Also I will not list the machines for the specific muscle groups below. The machines are self defining. BUT you should add some of those machines to your routine.

Chest

• Flat Bench Press-Barbell
• Incline Bench Press-Barbell
• Decline Bench Press-Barbell
• Dumbbell flies with flat, incline or decline bench
• Standing Cable Crossover Flies

Back

• Wide Grip Pull Ups using body weight (hands forward)
• Wide Grip Seated Cable Pull down
• T bar rows
• Bent over barbell rows
• Seated Cable Row
• One arm dumbbell rows

Shoulders

• Seated Bench Barbell Presses
• Seated Bench Dumbbell Presses
• Side lateral flies-Dumbbells
• Front Alternating flies- Dumbbells
• Seated bent over (chest on legs) flies –Dumbbells
• Barbell Shrugs
• Dumbbell Shrugs

For a more complete listing of muscle groups,exercises and pictures go to http://www.bodybuildingprogramzone.com/article195.htm

Scott Jameson is a bodybuilder and trainer for over 30 years. He has a passion for bodybuilding and helping other achieve this success. He regularly applies the techniques in this article. See more of his articles at http://www.bodybuildingprogramzone.com

If you want to more information on a Bodybuilding Program - Check out the Zone, the site with a passion for you to succeed.

This article may be reproduced on your website provided you acknowledge Scott Jameson as the author and must show link

The musculoskeletal frame of the body is an arrangement of bones, attached to one another by a series of ligaments, at structures called joints. The muscles crossing these joints provide the force necessary for body movements. Skeletal muscles do not contract independently of one another. Rather, the movements performed about a joint involve several muscles, each having a different role.

Agonists or synergists are the muscles that work together as a team, cooperating to perform a movement.

Antagonists are the muscles that act in opposition to the agonists during a movement. In most cases, especially for skilled and experienced athletes, the antagonists are relaxed, allowing the motion to be performed with ease.

This shows that the interaction between agonist and antagonist muscle groups directly influences athletic movements. A motion that looks jerky, or is performed rigidly, might be the result of an improper interaction between the two groups. Only by concentrating on relaxing the antagonists, can one improve the flow and smoothness of a muscular contraction.

Prime movers are the muscles primarily responsible for producing a comprehensive strength movement. During a biceps curl exercise for example, the prime mover is the biceps muscle, while the triceps act as an antagonist and need to be relaxed in order to facilitate a smooth flexion.

The line of pull for strength training and bodybuilding represents an imaginary line that crosses the muscle longitudinally, connecting the two extreme heads of the muscle. The highest physiological and mechanical efficiency of a muscle contraction is achieved when performed along the line of pull. An example using the biceps muscle will clarify this point.

Elbow flexion can be performed with the palm held in several different positions. With the palm turned upward, the line of pull is direct, creating the highest efficiency. With the palm facing down, efficiency on contraction decreases because the tendon of the biceps muscle wraps around the bone radius. In this case, the line of pull is indirect, which wastes a large portion of the contractile force. If one is looking for maximum strength gains and optimal muscle efficiency, strength exercises must be performed along the line of pull.

For more resources:
http://www.101bodybuilding.com
http://www.101cookingrecipes.com
http://www.desserts-recipes.com

As a personal trainer I routinely field questions about flat stomachs and six pack abs. Men and women want the secret formula to a rock solid mid-section. There are 5 tips that can help anyone increase their chances of a slimmer, fat-free waistline.

Flat Stomach Tip 1) Eat plenty of fibrous foods. This helps aid digestion and elimination. All too often the protruding lower abdominals are caused by enlarged intestines. Aiding the body’s digestion and elimination processes will help give a flatter appearance to the lower stomach area.

Flat Stomach Tip 2) Create a strength training routine that addresses all of the major muscle groups. A nice trick I learned along the way is to increase the musce in your shoulders. This gives the appearance of a smaller waist. Working your whole body is more advantageous for many reasons. A few reasons are:

- Working the entire body creates balance. Working just the abs will result in an imbalance and may lead to over-use, under-use or injury of certain muscles.

- Working the entire body will add more lean muscle. Women need to add lean, toned muscle to their body. They should not be afraid of bulking up or looking like men. The more muscle we have, the more calories we burn. Each pound of muscle burns 35-50 calories per day.

- Just working the abs usually results in over training. With a full body routine each muscle receives attention and proper rest.

Flat Stomach Tip 3) Drink plenty of fluids. Water and unsweetened teas are best. Keeping the body properly hydrated will aid in digestion and elimination.

Flat Stomach Tip 4) Participate in a cardio activity most days of the week. I recommend doing a mix of session lengths and intensity levels. The total workout time should typically be kept under an hour (including strength training). A few days should be medium intensity and medium length cardio sessions. A few days should be reserved for long sessions with low intensity. One day each for a higher intensity, shorter program and a rest day.

Flat Stomach Tip 5) Incorporate the Plank Pose into your ab routine. The Plank Pose works the transverse abdominis muscle. This muscle is responsible for holding the stomach in and supporting posture. This is one of the best ab workouts in my opinion. It really works the muscle responsible for a flat stomach. More info can be found on the Plank Pose at http://strength-training-woman.com/ab-exercise.html

Combine these 5 tips for a flat stomach and get ready for results. Genetics play a role in the over all appearance of your stomach, but just about everyone can benefit from a reduction in body fat. The simplest way to a tight mid-section is to make a lifestyle change. Dieting is a quick fix that usually results in frustration and weight gain. Learn to achieve optimal health by applying positive habits.

Copyright 2006 strength-training-woman.com

Lynn VanDyke is the head trainer at http://www.strength-training-woman.com Her wildly popular ebook, Melt the Fat, comes complete with over 100 exercises, 160 daily menus, 63 ways to stick with it, 100 strength training routines, 800 healthy meal suggestions and loads more. Learn more by visiting: http://www.Melt-the-Fat.com

It’s truly incredible when one considers the great lengths at which most bodybuilders will go in order to acquire a pound or two more of muscle—particularly natural bodybuilders. Tell them that there is some new African herb that runs down the bark of a forbidden tree in the middle of a lion’s den, and off they go to become a ringleader. It doesn’t matter if it tastes like dung and smells horse manure. If it will grow muscle, then it must be consumed. Digestion at all costs. I literally read of a bodybuilder that became so sick from drinking too much of a supplemental drink that he vomited some of it up and then swallowed it once again. That may sound crazy and disgusting, but it gets much worse than that.

Understand, I’m not pointing fingers. I have swallowed my fair share of supplements and gross drinks. In fact, I have spent thousands upon thousands of dollars on supplements–some good and some not so good. I even purchased a couple of low voltage electroshock machines, which were supposed to increase muscle mass through intensive, invulnerable contractions. I will never forget the look on my brother’s face when he walked into my bedroom to find me shaking all over the bed. He laughed until he was blue. The joke, however, was on me. I had to learn the hard way and I did.

That’s not to say that supplements are not important. Quite the contrary, I believe they are an imperative. In fact, I believe that supplements can be the difference between mediocrity and greatness. Supplementation has come a long way and now offers the natural bodybuilder incredible metabolic support. From the natural testosterone enhancers to the glutamine and creatine, we are truly fortunate to have such a plethora of quality products at our disposal.

My passion is helping others to build muscle naturally without making the same mistakes that I once made. I have studied the science of bodybuilding extensively over the years and I have learned how to pack on muscle naturally without the use of anabolic steroids if that is the road you choose. It can be done and the satisfaction is truly unbelievable.

As a Personal Trainer I’m in the gyms every day and never a day goes by without someone asking me how they can pack on the size. At least one or two a week will approach me and ask me if I’m on steroids. While it can get bothersome, I always try to help in some way, while leading them to the truth that they don’t need anabolic enhancement to gain solid muscle–especially with the natural alternatives available (time-realeasing proteins, cell volumizers, growth hormone stimulators and much more). It’s true, the secrets to muscle growth can be allusive with regard to specific nutrients and their timing and partitioning. However, the most important foundational truths are simplistic and basic.

The most important muscle building truth is the one most abused. Most bodybuilders overtrain and do so compulsively. In fact, they can’t help themselves. They go into the gym and spend hours upon hours doing exercise after exercise. I believe some of them should pack lunch and dinner, and maybe even a tent. They can literally spend an entire afternoon working out. Is it worthwhile? If they were making gains and putting on muscle then maybe yes. But the sad reality is that some of them never seem to change. I see them day after day and week after week and they look the same exact way they did a year ago. As a personal trainer and fellow bodybuilder, this can sometimes frustrate me to no end.

If you are working the same body parts over and over again without adequate rest, it’s very likely that you are doing serious damage to your body and losing ground in your quest for muscle. Most people fall into one of two categories: those who don’t train enough and those who train too much. Do you fit into one of these categories? You may come to realize that you actually belong to both of them. What I mean by that is this: the biggest mistake I see people doing is working out endlessly with weights that are not heavy enough to cause the muscular adaptation that leads to growth. In plain English, most train with weights that are far too light to cause any true increase in lean body mass. Instead, they work feverishly to get a pump. Unfortunately, a pump can actually kill your chances at muscle increase. I’ll save that for another article at another time.

Let’s get back to the issue of poundage. If you’re training in the 12-15 rep range all of the time, then in my opinion you will never see the kind of muscle you desire—if any at all. Why? Muscle will grow only as it is forced to adapt to a load greater than it is used to moving. If you’re always lifting in that rep range, you’re probably not challenging your muscles with the necessary overload to force development. You may be moving up a little in weight and still using that rep scheme. But you’re still not challenging your body with the necessary overload that leads to hypertrophic protein synthesis.

In order to stimulate maximum growth you must utilize a heavy, intense, low rep scheme. It is heavy lifting that recruits the white fast twitch fibers which have the greatest potential for growth. However, it’s important to be careful not to lift too much. Lifting too much for too long can lead to overtraining.

Overtraining is pushing your body to a state where the workload is greater than the body’s capacity to recover. It has a profound impact on your nervous system, as well. If your nervous system becomes overtaxed it will result in fatigue, overall muscle weakness and premature muscular contraction. Physiologically you will lower your testosterone levels and hinder your immune system. You will also find that you have a significant decrease in focus and motivation. All of this leads to zero-growth. You are taking the muscle fibers to the point of no return. As they keep trying to repair, you keep stopping the process. Try to keep this image in your mind: overtraining is like picking a scab. If you keep picking the scab, it never heals. If you never let the muscle repair and recover it will never lead to new growth. Don’t pick the scab! Let it heal and it will grow.

Aside from overtraining, intensity is another area where most lack. The reason for the lack of intensity is directly related to the weight that they lift and the mindset that is required to push the body to its limits. If the weight is heavy enough, the intensity will follow. Lift heavy but lift smart. Bodybuilding requires leaving your ego at the door. Forget about what someone else is lifting and focus on your goals and your limitations. Proper form is imperative.

I would make the following recommendations regarding intensity and overtraining. First, choose a weight that you can control for 4-6 reps with strict form. Once you can do 7 reps, it’s time to increase the weight. Do no more than 9-12 total sets per body part—not including warm up sets. Never workout for more than 45 minutes. Once you pass the 45 minute-mark you are entering what I call the point of no return. Testosterone levels drop, cortisol levels increase and it makes for a very catabolic environment. I know this is a hard one but here goes: try to train each body part only once a week—twice only if you’re sure you have fully recovered.

This is also where I should take a moment to talk about the importance of supplementation. Creating an anabolic environment is absolutely one of the most important things a bodybuilder must be sure to focus on. I also believe that the cultivation of an anti-catabolic environment is just as important. This can be achieved with solid replenisihment during the period between workouts using good glycogen loading supplements, along with a quality protein MRP.

Make sure to consume a minimum of 1.5 to 2 grams of protein per pound of bodyweight a day with 35-45 grams coming in immediately after the workout. Also, be sure to include a minimum of 25-50 grams of complex carbohydrates with your protein. I would also incorporate pre-workout BCAA’s an hour before training.

Tony DiCostanzo is a Certified Personal Fitness Trainer (NFPT-CPT) and the Founder of DreamBodies Body & Life Transformation System. With over 20 years of practical experience as a natural bodybuilder in the field of health & Fitness, Tony is also a coach and motivational speaker who inspires many through his lectures and seminars. His area of expertise is rooted in a multi-dimensional, body/mind approach to total body and Life transformation. His background includes competitive boxing, bodybuilding and Martial Arts. Aside from his certification in Personal Fitness training, he also holds a certification in Stress management. Feel free to use this article for your website or newsletter provided that you include the above stated bio and website link.

Copyright © DreamBodies. All Rights Reserved

If you are considering adding strength exercise to your
exercise program, your workout will have better results if you
do the exercises in the most effective way.

Number One Rule when you strength train: if it hurts, don’t
do it.. If any exercise causes pain, stop immediately. Modify
the exercise or do another exercise that works the same
body parts but is not painful. If you are just learning the
exercise, reread the instructions to make sure you’re doing
it correctly. Pain is your body’s signal that it is not happy, so
listen to it. You should be able to tell the difference between
soreness and a pain that signals injury.

Drink up.
Unless your doctor has asked you to limit fluids, be sure to
drink plenty of water when you are doing exercise that
makes you perspire. Many older people tend to be low on
fluid much of the time, even when not exercising. The
experts tell us that we lose our sense of thirst as we get
older, so we need to drink even when we don’t feel
thirsty.

Will my muscles get really big?
Ladies, don’t worry that you will bulk up like Arnold
Swartzenegger—it won’t happen. You would have to take
steroids and other drugs in order to get really big muscles.
However your muscles will become more toned and you’ll
be able to see their outlines. Friends may ask if you’ve lost
weight, but you haven’t; you’ve lost fat and gained muscle.
Men will develop larger muscles because their bodies
contain more testosterone. But they also would have to take
steroids and work out harder than we do in order to look like
Arnold Swartzenegger.

Please warm up.
Make sure you warm up your body before you work out. You
risk injury if you don’t. In my strength training workout, we do
a two- to three-minute warm-up with mild stretching before
we do the strength training exercises. You need to move
your body to loosen up joints and warm up muscles. You
can warm up by walking or moving about for several
minutes or you can do resistance exercises without weights
to warm up. Dance or march around the house—anything
that feels good—but please do not neglect to warm up
before beginning your workout. A suggested warm-up is
included in my book.

How often should I work out?
You should work out two or three times a week—not on
consecutive days—because it takes at least 48 hours for
your body to recover after a workout. When you lift weights,
the muscles are damaged because you ask them to work
harder than they ordinarily do. The strain of exercise creates
tiny tears in muscle tissue and your body produces proteins
to repair them. Over time, the proteins accumulate which
makes the muscle fibers larger and stronger. In fact, your
muscles rebuild themselves stronger than they were—just
in case you ask them to lift heavy weights again. This
process takes a minimum of 48 hours; therefore workouts
should be at least two days apart. If you want to lift weights
every day, you can do exercises for the upper body one day
and the lower body the next.

Be sure to do cardiovascular exercise in addition to strength
training.

Alternate your workouts with cardiovascular exercise such
as brisk walking or get involved in a sport you enjoy, such as
tennis or golf. The experts disagree on the amount of
cardiovascular work you should do, but I suggest that at the
very least, you go for a brisk 30-minute walk at least five
times a week. Notice I said “brisk” walking. Moseying is
better than nothing, but actually the faster, the better. You
need to get your heart rate up and your lungs cleaned out.

You’ll be tired after your first workout.
The first few workouts you do when you begin a new
strengthening program will leave you feeling exhausted
because you’ve used muscles that have not been working.
After a few weeks, your workouts should leave you feeling
invigorated.

If you’re still tired a couple of days after your workout, you
may be over stressing your body and you should reduce the
intensity of your workout—probably by reducing the amount
of weight or by reducing the number of repetitions or
sets.

When muscles become sore.
Sometimes students tell me they could hardly walk for a
couple of days after their first workout. Upper body muscles
may also be sore. If this happens the day after your first
workout, it’s because you have used muscles that were not
used to working and you slightly damaged the
microscopic-sized muscle fibers and connective tissue. It’s
called “delayed onset muscle soreness” when you wake up
the next morning and find that your body is sore. Soreness
usually disappears within 48 hours.

As your body repairs the damage, it will make the sore
muscles stronger than they were before. It’s like your body
says, “Mary really worked me. It was hard. I guess when I
repair this muscle, I’d better make it stronger just in case
I’m asked to lift that much weight again.” And that is exactly
what it does! You don’t have to do anything—your body
knows how to make itself stronger without you even thinking
about it. Except maybe to complain about how sore you are.
And the best news is that you won’t be that sore again—the
most intense soreness occurs only after the first time you
stress those particular muscles. I want to emphasize this.
Sometimes weight lifters are so sore the first time they work
out that they are afraid to work out again. Usually there is
very little if any soreness after the second workout. I tell
students if they are sore, they should give thanks that they
are getting stronger because that’s what soreness means.

How many repetitions of each exercise should I
do?
My workout uses the protocol recommended by the
researchers at Tufts University which states that you do
eight repetitions of each exercise, using a weight heavy
enough so that you can barely do the eight repetitions on the
second set. When you can easily do two sets of eight reps,
it’s time to move up to the next heavier weight.
Most people that weight train for muscular tone and strength
achieve less than 50 percent of the results that could be
achieved because the muscles are not sufficiently
challenged. You should use a weight that makes the last
few reps of each set very difficult to perform while
maintaining good technique.

Many of those in my classes refuse to move up to heavier
weights. Some of them have valid reasons. For instance
their doctor might have told them not to lift more than three
pounds because of heart trouble. But the majority are simply
afraid to do anything that is difficult. If your doctor has given
you permission to lift weights, I recommend that you use the
rule which states that when you can easily do two sets of
eight repetitions of an exercise, you should move up to the
next size of dumbbell the next time you work out. Go ahead.
Take the risk! I promise you’ll like the results.
If you choose not to move up to heavier weights as you are
able, you will experience no increases in strength; your
strength will remain the same.

How long should each repetition take?
The longer you keep muscles under tension, the more
muscle strength you gain. The Tufts University protocol
states that each repetition should take six seconds. They
recommend that you take two seconds to raise the weight
and four seconds to lower it. The lifting phase is called
“concentric” and the lowering phase of an exercise is called
“eccentric.” It is during the eccentric phase that your
muscles become stronger even though this may seem to
be the easier portion of an exercise.

Either at the gym or on TV you have probably seen men and
women zipping through exercises quickly. They would
receive more benefit if they worked slowly, especially on the
eccentric (lowering) phase. I believe that my strength
training workout is so effective because we stress the
eccentric phase of each exercise.

You do not need to rest between sets of
exercises.
A set is repetitions done without stopping, for instance, a set
of eight overhead presses. You do not need to rest between
sets—just move from an upper body exercise to a lower
body exercise. For instance, in my workout you start out by
doing squats, a lower body exercise. Then you do overhead
presses for the upper body. This way, your upper body
recovers while you work the lower body. You will burn more
fat by exercising this way than if you rest between sets.

Don’t forget to breathe.
During weight lifting exercises, you should exhale upon
exertion (called the “concentric” phase) and inhale during
the release (“eccentric” phase).

I suggest that you learn to exhale forcefully with your mouth
open on the concentric portion of each exercise. In other
words, blow out like you are blowing out the candles on a
birthday cake. For instance, exhale on the lifting portion of an
overhead press and inhale on the lowering portion. You can
inhale with your mouth closed if you prefer.
This method of breathing helps keep your blood pressure
from increasing as you lift weights. New exercisers
frequently tell me that this seems backward to them. They
want to inhale on the lift and exhale on the lowering phase.
But it’s worth it to take time to learn to breathe correctly and
will soon become second nature.

Don’t lock your knees.
While doing standing exercises, be sure to keep your knees
soft (slightly bent). Straightening your legs completely so
your knees are locked in the straight position is hard on your
knees, but the biggest danger is that your lower back can be
affected. Your back does not like to be arched and that is
what can happen when you lock your knees.
When you move up to a heavier weight, sometimes it makes
the weight easier to lift by locking your knees and arching
your back so you are leaning back. Be careful not to do this.

Be careful of your lower back—tighten your tummy.
Almost every exercise involves the lower back, so you need
to be very careful while strength training that your lower back
is not arched. Always tighten your abdominal muscles and
slightly bend your knees before any standing exercise. If you
put your hand over your navel and then pull it in and away
from your hand, this will help prevent arching your back.
That’s why I always say before each exercise, “Knee(s)
should be soft, tummy tight.” When you bend your knees
slightly and pull your abs in, you’ll find that your back is
properly aligned. For some people it’s easier to tuck their
pelvis under—called a pelvic tilt—which accomplishes the
same thing.

Be sure to stretch after working out.
Always stretch after doing resistance training while muscles
are still warm. Your body needs it. Regular stretching can
help improve range of motion in your joints which in turn will
help you maintain proper body mechanics. This means that
you’ll be able to do your daily activities with less difficulty. It
helps with sports such as tennis and golf plus exercise
such as walking and hiking.

Don’t use momentum as you lift.
If you jerk or swing the weight to enable you to lift a heavier
weight, you’re not building muscle; you are risking an injury.
Sometimes when exercisers move up to a heavier weight, it
makes the exercise easier if you use momentum by
swinging the weight. Try to keep your body correctly lined up,
particularly your lower back, when you move up in
weight.

The weight workout I recommend for older bodies is
described in my book, “Over 40 & Gettin’ Stronger.” You can
order the book at www.StrongOver40.com or at Amazon.com

See your doctor before beginning an exercise program.
If any exercise causes pain, stop immediately. Modify the
exercise so it does not cause pain or find another exercise
to work the same body part. Any exercise program carries
risks of injury. Phyllis Rogers and/or Senior Fitness, Inc. are
not responsible for any injuries incurred during or after
doing the exercises described in this article.

Phyllis Rogers is a Certified Fitness Trainer and Specialist
in Fitness for Older Adults. She is author of “Over 40 &
Gettin’ Stronger” which contains an easy to learn strength
workout which uses only dumbbells and can be done at
home. Her book can be ordered at http://www.StrongOver40.com
or at Amazon.com. She has taught more than 1200 strength
classes for older adults She can be reached at
fitness9@mindspring.com and is available for speeches
and workshops.

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

5) Eat More Frequently.

The main area where most people fail miserably on their muscle-building mission is on the all-too important task of proper nutrition. Training with weights is only half of the equation! You break down your muscle fibers in the gym, but if you don’t provide your body with the proper nutrients at the proper times, the muscle growth process will be next to impossible. You should be eating anywhere from 5-7 meals per day, spaced every 2-3 hours in order to keep your body in an anabolic, muscle-building state at all times. Each meal should consist of high quality protein and complex carbohydrates.

6) Increase Your Protein Intake.

Of the 3 major nutrients (protein, carbohydrates and fats) protein is without a doubt the most important for those who are looking to gain muscle size and strength. Protein is found in literally every single one of the 30 trillion cells that your body is made up of and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. If your body were a house, think of protein as the bricks. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese.

7) Increase Your Water Intake.

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays so many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%! Aim to consume 0.6 ounces for every pound of bodyweight each day for optimal gains.

Be Consistent!

Consistency is everything. Those who make the greatest gains in muscular size and strength are the ones who are able to implement the proper techniques on a highly consistent basis. Simply knowing is not enough, you must apply!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. If you want to learn how to build maximum muscle in minimum time, visit his website: www.MuscleGainTruth.com/

TO DO OR NOT TO DO? … ABS

TWO WEEKS PRIOR TO WRITING ARTICLE:

Jeanne is a client I have worked with for a number of years, and through a couple of births with very quick recoveries. She is naturally tall and thin with wide hips and very flat abs. She has that perfect body for wearing couture as you can see from her Vogue magazine write up in October of 2003. She is the type that doesn’t want muscle showing at all, just long sleek ‘feminine’ lines. We have stepped up her workouts of late because she is getting stronger and we do need to keep up the challenge to maintain that high metabolic burn rate for caloric expenditure, without creating muscle definition. Jeanne doesn’t like doing cardio so that’s not a solution.

Recently when beginning our workout Jeanne stops, pulls up her t-shirt and shows me her abs. Iam very pleased with what I see, which is the definition of where the lower obliques end and the rectus abdominus (your quadrants, also known as ‘6 packs’) begin. There was strong deliniation indicating the muscles beneath. Jeanne points to it and says ” I don’t want this.” In my shock the only thing I can think to say is “If there were a group of women in hear watching us, they’d all groan at you.”

Everyone is different and has different goals. So Jeanne now thinks that she should just not do abdominal exercises and asks “Why do I need to do them, my abs are fine the way they are? Can you write about this in your next newsletter so I better understand why I need to do abs.”

I then launch into an explanation of the importance of core work(abs). About how your abs stabilize you and help prevent injury by bracing and tightening. The brain sends a message to the transverse abdominus (remember that girdle muscle we all spent time on, with the breathing exercises) before it tells any other muscle to move. For example, the mind tells the knee to lift but before the quadricep muscles initiates the lifting response the transverse abdominus recieves the message to react by tightening for balance, control and strength. So essentially you brace yourself from your abs and then you initiate the movement, braced and centered. Which is why I constantly repeat “pull your navel in and wrap it around your spine.” The more this response is practiced, the more proficient, balanced, coordinated, centered and strong you are plus the flatter your abs are.

There is a highly credentialed school of thought that advocates: “Every exercise, every movement and every activity you do is an abdominal exercise if you draw your belly button in and brace your abdominal muscles. Sit-ups and crunches waste your time and do not produce results.” I personally believe that there is not one formula for all bodies. For those that have no lower back problems, ever, plus perfect balance, coordination and that conditioned response to pull the navel in to the spine, I say yes, you don’t need to do abs. But for us mere mortals who at times twist, bend and pull things (or children!)and forget to brace…well you still need to do your abs. Remember practice makes perfect and that bracing response at varying resistances and degrees is not innate but practiced. So based on this article I will let Jeanne be her own judge and in an informed way let her decide whether she needs to do her abs or not.

PS. If she decides to not do them I will monitor carefully her balance, strength , coordination and lower back response and if I do see any signs of weakness I will discuss with her the need to suffuse an ab workout intermittently.

TWO WEEKS LATER

Jeanne has since clarified that she doesn’t want the muscle definition but most of all she doesn’t want any roundness of the belly. So, we entirely ommitted crunches. By eliminating the crunches and working the abs through whole body movements and engaging the twisting and bending movements her abs have flattened out entirely again. She has not lost balance, strength or coordination and her conditioned response is now to pull navel in and brace her abs. She will not have that 6 pack definition that is so sought after, but that is her personal choice. For myself personally and all clients who choose to do so I will continue to do crunches, coming up and working only to the point where the navel can stay in towards the center of gravity(spine). If the abdominals pop out at all the belly will develop roundness, and that conditioned response to pulling in may be weakened. But isn’t it great to know that you can be working your abs all day long, in whatever you are doing, just brace them and pull in! Voila! Flat abs.

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include…

Currently licensed Registered Nurse specializing in Rehabilitative Nursing

Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification

Maternity Specialist Pre & Post Natal certified by Maternal Fitness

Personal Fitness Specialist: certified by NASM, an internationally recognized certification

Yoga Teacher

Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE,

http://www.vitalsignsfitness.com

deb@vitalsignsfitness.com for fitness needs including personal training, books, vitamins and supplements, and information resource.

This article will discuss how to gain weight naturally muscle building. Gaining weight naturally is about muscle building and using a mass building diet daily. The question of how to gain weight is a common one, however the answer lies in your diet. Below we will give an example of a mass building diet for one day of the week.

You can look at the example and use something similar for the rest of the week.

The best approach is to give yourself a day off each week where you can eat whatever you like. Ice cream, burgers, all your favorite foods. This way you have a breaking up point each week where you can look forward to eating anything.

How to gain weight naturally muscle building - the example below is for one day of the week, we will use the supplement Myoplex as an example of a protein drink you could use to help you.

Breakfast - Oat meal with Myoplex supplement.

Early snack - Chicken sandwich.

Lunch - Pasta, sweet corn and tuna.

Afternoon snack - Myoplex and portion of mixed fruit.

Dinner - Jacket potato with pork chops and salad.

Before bed - Myoplex supplement

This is an example for just one day of the week on how to gain weight naturally muscle building. Whichever days you decide to train, make sure you feed your self with protein straight after a workout. You could use this for 6 days then take one day off to eat anything whenever you choose. Balance the diet, so use different foods each day, make sure you are always feeding your self with calories and make them good quality high in protein. The key to gaining weight is making sure you eat every 2 - 3 hours, do not go longer than this, and keep eating those calories!

About The Author

John Gibb is the webmaster of several review and guide websites. Http://www.weight-lifting-4u.com is his latest addition.