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Monthly Archives: October 2016

Know These Things to Get Fit

know-how-to-diet# Know How To Diet

Knowing how to diet is probably the most important part of building a fit and muscular body, or a slim body, or a hulking body – anything you want really. Diet consists of 75% of your fitness success. If you work out hard, but have an improper diet for the type of body you are trying to get, all your efforts will be for nothing. Have you seen the people that go to the gym day after day with virtually no results? I personally don’t know why these people haven’t taken a closer look as to why they aren’t getting anywhere. Once you know what type of foods to eat and what is in the food you eat, you will be able to make tremendous progress in the fitness world. For example, foods high in protein are good to eat throughout the day, especially after a workout. Food high in carbohydrates can be good depending on your goals, but you need to know when to eat them. It also helps to know what foods pack what vitamins, and which of these vitamins are especially beneficial to you.

# Know How to Properly Perform Workouts/Proper Reps and Sets/What Workouts Work What Muscles

Proper form is especially important when you are working out. If you don’t have proper form, you could be not efficiently working out your muscles and your risk for injury becomes much higher. If you walk into a gym and have no clue what you are doing, you could seriously get hurt. One way to learn the machines and weights is to ask a personal trainer or someone you view as experienced in the gym. Another way is to get the information online. Another reason to know proper form is because you could be working out a completely useless muscle and actually be straining and hurting your body if you are doing a workout wrong. It can also be embarrassing if you get caught doing a workout with completely wrong form. Also, for your body goals – you need to know how many repetitions of weight you will be doing. I personally do repetitions of 5-7 with for 4 sets. This type of working out will give you a Greek God like-body type. And remember, when I say 5-7 repetitions, I mean I am failing around the 6-7 range – I am not using light weight that I could easily pump out 20 reps if I wanted. You also have to know which workouts work which muscles in your body. To know how to do workouts specifically, a quick google search on “how to work out (specific muscle)” should yield you some satisfactory results.

# Know That You Have To Be Consistent

I have seen countless people try a workout routine for a week, not see any benefits, and completely quit. You should give yourself at least two to three months to notice a difference in health, appearance and strength before you quit on something. You also should be working out at least three times a week – anything less than that it will be hard for you to see results. I personally do three days at the gym, and three days high intensity interval training cardio and one day of rest per week, which has reaped me great benefits. You have to make a promise to yourself to go a certain amount of times per week and really, truly stick to that for at least six months before you quit. It is doubtful you will see any real progress in a month, but you would be surprised what three months of consistency will do to your body. You could be completely transformed! Take before and after pictures of your body, because chances are you won’t realize how big of a change you have made until you see it for yourself. I know at this time you may be thinking “I have to give up treats and candies forever?”. Thankfully, no. Consistency is key, but if you have a cheat day once a week, it won’t hinder your progress at all, it will actually help it. Your body won’t go into starvation mode if once a week you bombard it with calories.

Things Must Do For Better Results

You’ve put in the time at the gym and a rest day is now upon you! While some people look forward to and can’t wait for their rest days, for others, this isn’t quite how the situation plays out.

If you’re a self-professed gym-addict, you may heavily despise these days. Rest days can be hard if you love exercise, but as part of any good workout program, they are a must.

Sadly, some people aren’t making the most out of their rest days because they make a few critical mistakes along the way.

Let’s take a closer look at the biggest do’s and don’ts to remember as you gear up for the rest day ahead.

# Do Keep Your Nutrition Up

Perhaps the biggest mistake that’s commonly made on rest days is cutting way back on nutrition. You might think that since you aren’t burning calories in the gym like you normally would be, this means you should just cut way back on how many carbs and calories you consume.

Not so fast! Remember that your body still needs those calories for proper repair and recovery. Short yourself too much and you won’t be rebuilding your muscle tissues back as you should.

While it’s understandable you might cut your carbs back by up to 50 grams or so on days you don’t workout if you are aiming for fat loss, don’t reduce back much more than this. And, remember to keep your protein intake up as it’s this nutrient that will provide the raw materials the muscles need for repair and rebuilding.

Check out this video for more on the importance of rest days.

# Don’t Hit The Gym For An Easy Cardio Session

You might think…. “I’ll just hit the gym for an easy cardio session today.” This would be a big mistake. If you are a gym-addict, chances are good once you’re there on that treadmill, you’ll be giving it all you’ve got and turn that easy session into a full blown workout.

Rest days are meant to rest. There’s nothing wrong with getting some movement in, but focus on low-intensity leisure activity. Think a walk around the block or an easy bike ride with your significant other and/or kids if you have them.

Any form of activity that you do perform should not be structured like a typical workout session.

# Do Prioritize Sleep

The next must-do when it comes to your rest days is making sure that you are prioritizing your sleep. I get it – you’re busy. You have a million and one things to get through on your to-do list and it never gets done.

But, if you sacrifice sleep, your performance on everything in life will decrease and you won’t be getting good workouts in the next day.

Take the time that you would normally spend at the gym and do something productive so you can get to sleep earlier that night and get an extra hour or so in. this will really help to kick up your recovery rate and maximize how good you feel the next day.

When you sleep, your body goes into overdrive, repairing the damaged muscle tissues from the previous day.

What’s more, studies suggest that sleep and obesity may be linked as lack of sleep decreases your resting metabolic rate, your insulin sensitivity, and it can increase your food cravings for sugary foods.

Here are some tips to help you sleep better and faster.

# Don’t Stress About Losing Your ‘Gains’

Another mistake that many people make is stressing out that they’re going to lose all their progress because they took a day off. Remember, you didn’t get into shape in a day and you certainly aren’t going to get out of shape in a day either.

It takes a lot longer than one day to start losing the results you’ve trained so hard for, so take comfort in knowing you will not be losing fitness as you rest up for one day.

In fact, most people will find the opposite. When they do come back to the gym after one – even two days off, they feel stronger than ever before and really notice progress has been made.

If you stress out too much about taking this time off, you’re just going to release a high level of the stress hormone cortisol, which pretty much hampers the entire recovery process.

Relax. Remember that you will be just fine. Rest is a key part of any good workout program.

# Do Treat Yourself To A Massage

To help you rest up, you might consider treating yourself to a massage. This is a great way to get those deep muscle fibers that may be tense and sore from all the workouts you’ve been doing.

Getting a massage every so often is a great way to prevent injuries from occurring, which may set in if those muscles are left to be tense.

If you can’t afford to go for a regular massage, not to worry. You can reap similar benefits from foam rolling. Get out a foam roller and spend 10-15 minutes rolling out your tense muscles.

# Don’t Neglect Full Week’s Off

Finally, as important as it is for you to take one day off per week, don’t neglect the fact that rest weeks are also important. After every 3-4 months of steady training, give yourself an entire week off.

Book a holiday so that you aren’t thinking about the fact you aren’t training at the time. Some extended time off is a great way to really give your body a chance to heal and to come back feeling stronger than ever before.

So keep these rules in mind as you go about your next rest day. If you treat your rest days with the same importance as you would any other training day, you’ll be seeing better results because of it.

Tips to Get Huge Biceps

Our biceps are the celebrity muscle of our bodies. We all flex our biceps to show off our muscles.  We even wear tank tops that say, “Suns out Guns out.”  We think of our biceps as the weapon of our body.

That’s why you need your biceps to bulge.  You need them to look flexed, without flexing.  You need them to be defined and well-shaped.   In order to do this, you’ll need to do a variety of exercises to tone the different muscles in your bicep.

I know what you’re thinking.  To build biceps, all you can do is curl.  That’s true.  However, with different grips and variations, you can promote over-all growth.  Once your bicep size has increased, you’ll start to see the definition you want.  Train for size with the biceps.  Shape often depends on your genetic blueprints.  The shape will come with size.

Just like with all other exercises, Form is extremely important when training your biceps.  Without correct form, you’ll utilize other muscles.  During isolation exercises, like bicep work, you want to make sure that you’re recruiting only your targeted muscles.  Using the correct form will ensure that you are working the right muscles. Don’t sacrifice form for anything, especially not a heavier weight or an additional rep. Maybe a pizza slice, maybe.

# Incline Bicep Curl

This exercise is pretty versatile and can really pack on mass when used correctly.  The closer to flat the bench is angled, the farther your biceps will be stretched during the exercise.

How to perform :

  1. Incline the bench to a comfortable angle.
  2. Sit down with your palms facing forward.
  3. Bend and extend your elbow to complete a rep.

Tips for correct form :

  1. Keep your elbows as close to your sides as possible.
  2. Keep your spine aligned.

Increase the Intensity :

Increase the weight or Lie on a flat bench and perform the curls.  Keep the weight very low to avoid injury.

# EZ Bar Curl

The EZ bar is more comfortable that most other bicep exercises.  This bar is designed to distribute the work load to other supporting flexors.  This makes this exercise one of the best for all around building of the bicep muscles.

How to perform :

  1. Stand with shoulders width apart and knees slightly bent
  2. Grip the EZ bar with your palms facing forward.
  3. Bend and extend the elbow.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity :

Lift heavier weights. Try using different grips.  Wide or close grip will provide different challenges.

# Zottman Curls

Zottman curls get all of the muscles and flexors in one swoop.  It works every little part of your bicep.  The rotation from one grip to the other during the exercise can be challenging so please remember to start with very light weight.

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Begin to lift toward your shoulder as you rotate your palms to face up.
  4. As the dumbbell approaches your shoulder, rotate your palms to face downward.
  5. Press down toward your thigh as you rotate your palms to face together.

Tips for correct form :

  1. Keep your elbow as close to your sides as possible.
  2. Keep in straight alignment, avoid bending backward or forward to complete the rep.
  3. Keep your knees slightly bent to maintain a solid base.
  4. Engage your core to help stabilize your body and isolate the bicep.

Increase the Intensity : 

Keep this one light weight.  Increase reps over weight.

# Hammer Curl

How to perform :

  1. Stand with feet shoulder width apart.
  2. Grip dumbbells with your palm next to your thighs facing one another.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Slowly lower back to the starting position.

Tips for correct form :

  1. Lift the weight slowly to avoid injury.
  2. Keep your spine aligned.

Increase the Intensity :

Lie face down on a decline bench to perform the lift.

# The Bicep Curl

The tried and true, ride or die, bicep exercise.  Seated or standing this exercise is always in my rotation for a good, back to basics, foundation building set.

How to perform :

  1. Sit stand with your spine aligned.
  2. Grip dumbbells with your palms facing forward.
  3. Bend at the elbow until the dumbbell reaches the shoulder.
  4. Lower slowly to perpendicular with the ground.

Tips for correct form :

  1. Keep your elbows tucked in to your core.
  2. Keep your spine aligned.

Increase the Intensity :

Lift heavier weights!

When it comes to building biceps, grip and rotation variations make all of the difference.  They give the supporting muscles the work they need to strengthen and grow.  Make sure that you’re working not only the “show boat” bicep muscle but the supporting ones as well.  If you don’t increase the weight your smaller muscles can support, you risk injury.  Using all of these exercises, you’ll build the biceps you want and see long term results.