Extreme Fitness

Archive for the ‘Strength Training’ Category

One of the primary goals for most of the people (especially men) who workout regularly is to develop bigger arms. A good question would be how easy it is to achieve that and how much time do we need for that. Before I get into a detailed analysis on how to optimize arms growth, you must keep in mind that training all of your body parts equally is crucial in order to grow your muscular system symmetrically.

1) Workout Frequency

I would suggest training your arms no more than twice a week. A resting period of two or three days is required between the workouts. Many bodybuilders like to adopt the one workout per week schedule from time to time. Meaning they train each body-part once a week. Following such a workout routine is optimal for gaining mass as long as you make sure that you have all the week days available. The reason is that since you will train just one body-part you must workout five days per week in order to cover all body-parts (Chest, Back, Shoulders, Arms, Legs).

2) Super-sets for Bigger Arms

Super-sets is by far the number one training method for growing big arms. It is actually a combination of biceps and triceps workout. Its purpose is to allow the opposite muscle areas (biceps, triceps) to interact. Directly after completing a biceps exercise you alter to the triceps exercise without allowing yourself to rest. That way you train your arm as a whole and you obtain maximum intensity at the same time for both muscle areas.

3) Work on your Triceps for Bigger Arms

Believing that arms training means only biceps training is one of the most common mistakes. The truth is that the triceps muscle covers almost the 65% of the arm. So if you wish to grow bigger arms, focusing on your triceps proper development is the right way to do it.

4) Nutrition

A general rule in muscle development is proper nutrition and supplementation. Ensuring that you intake the right amount of proteins, carbs and fats is the safest way towards muscle growth.

5) Monitor your Progress

Every training program, every training routine and every goal you set, needs to be evaluated frequently. This means measuring your arms and writing down the results frequently allows you to adjust your workout routine and your nutrition plan.

As a conclusion, we might say that in order to grow the arms you were always dreaming of you need to be patient, persistent and you must also understand that hard work in the gym is required.

Running a marathon can be a rewarding experience for many people. While running in a marathon can be a fantastic thrill, marathon runners can experience a variety of injuries while they are running. The following guide provides simple tips and tricks on how to get ready for a marathon.

It’s important to give oneself at least one year to train for a marathon. While this may seem like a lot of time, running in a marathon is significantly more challenging than running a few miles on a track. In some cases, a marathon may cover a 10 to 20 mile circuit. If an individual isn’t in top physical shape, he or she may be at an increased risk of injury.

To train for a marathon, it’s a good idea to run at least five miles every day. However, it’s important to mix running with a variety of other physical activities. In addition to running, strength training plays an important role in marathon success.

When an individual runs, he or she doesn’t only use leg muscles. Muscles in the neck, arms and core also play an important role in maintaining stability and gait. Because of this, it’s essential to make sure that these muscle groups are properly trained prior to a marathon. By training these muscle groups, it’s possible to reduce the chance of fatigue and cramping when an individual is in a marathon.

Yoga can also be a great choice for marathon runners. Yoga combines strength training, cardiovascular activity, stretching and meditation in a single session. With yoga, it’s possible to improve one’s clarity of thought and mindfulness. In addition, yoga puts an individual in a variety of different body positions. This can be a great way to make sure that all the different muscle groups in the body are operating at their top capacity.

In addition, it’s important to understand how diet can impact marathon training. When training for a marathon, it’s a good idea to maintain a diet rich in fruits, vegetables, lean meats and complex carbohydrates. While simple carbohydrates can be effective for a quick energy boost, they can leave an individual feeling tired very quickly. However, they can be a great way to boost one’s energy during a run. For example, glucose gel packets can provide an individual with a quick energy burst that will last for up to 30 minutes. However, it’s important to supplement with complex carbohydrates too.

Author Bio: Sara Walker is a subcontracted article writer who publishes on behalf of www.bellinghamairporthotels.com who offer everyone an convenient solution to find good prices on hotels. Vsit their site and learn more concerning their hotel booking solutions.

When thinking about purchasing dumbbells for home use you have to ask yourself that question: Do I go for a set of hex dumbbells or do I purchase just a pair of adjustable dumbbells? Short answer is choose what you like the most, If I could have whatever I wanted I would take a complete set of hex dumbbells, simply because I like them and are more comfortable for me. As this is not a cheap decision I will tell you some things about these two kinds of dumbbells.

Hex dumbbells – a beautiful home gym

Hex dumbbells have six-sided plates, like a hexagon. This is the characteristic that made this dumbbells hex dumbbells. You may think this is irrelevant but the value of having six-sided plates is primarily to prevent injuries and to have a better grip. Because of the six-sided plates you prevent any type of injuries that could happen from the dumbbell rolling.

It’s true that you have to think if this are the right dumbbells for you, because you need to have enough space to stack them together, if space is something you don’t have in your house it will be a much smarter choice to go for a pair of adjustable dumbbells.

When thinking about the money you have to spend you need to be careful, you can read here and there that purchasing a complete set of hex dumbbells is a more expensive choice than purchasing a set of adjustable dumbbells, and that is true to a certain extent, but not all the time. Because you can choose the specific weights you need. You may not need at all dumbbells from 2-10 lbs and heavier than 90 pounds, and there are very expensive adjustable dumbbells out there. If you are thinking to buy hex dumbbells, compare prices, do a good research on prices before you make your choice

Another benefit of hex dumbbells over the rest is, again, the avoidance of rolling, this way you can do some exercises without risking your joints at all. I can remember some exercises involving pushups with dumbbells where I had to be very careful to not injure myself with regular adjustable dumbbells, and thanks that I have a good mat, otherwise it is very easy for rounded dumbbells to slip off and roll away on a regular floor.

If you are going to buy a set of hex dumbbells it will be nice to purchase rubber-coated or neoprene-coated dumbbells to protect your floor, otherwise you can damage the floor with these dumbbells. Aside from that, all I have to say is that if you can afford hex dumbbells, go for it, they are just beautiful, and they will make your home gym look a lot more alive.

Adjustable Dumbbells – convenience option

Adjustable dumbbells were first made with one main purpose: save space. Nowadays there are very good and smart set of adjustable dumbbells out there, although they are expensive. If you don’t have enough space at home to have a mini home gym this is the best choice you can make. I like adjustable dumbbells; I have a pair in my house of regular adjustable dumbbells that changes weights via clips and plates. Aside from this type of adjustable dumbbells there is another kind, where you change the weights a lot quicker, just by selecting the weight you want on the dial, and you just take that weight out of the dumbbell base. And if you want to change the weight again you just need to put the dumbbell in the base again and select the new weight on the dial. It’s not quicker than setting aside the dumbbells and taking another pair (as you could do if you had hex dumbbells) but it’s pretty quick.

All comes down to…

As you can see the main advantage of hex dumbbells are that you can switch dumbbells quicker and that they are safer, while the main advantage of adjustable dumbbells are that they save up a lot of space which is the worse disadvantage of hex dumbbells. Choose what you choose make sure to do a good research on prices, you can save a lot of money by doing it.

Author Bio: Miguel have been a fitness enthusiast for a long time, and now is sharing his knowledge and experience on his site, if you want to learn more about working out and nutrition you can check out his site Muscle Progress

Are you wanting to look like a bodybuilder and going to the gym several times a week, but not getting results? Join the club, many would say. The fact is, a lot of aspiring bodybuilders are severely disappointed with the results they are getting from countless hours in the gym every month. However, most of them only have one person to blame: themselves! If you’re not getting results, look for some of the reasons here:

1. You are not training hard enough. If you want the body to grow, you have to force it so work harder than it can – so that it actually supercompensates and becomes what it needs to be in order to fulfil its function. Train hard or go home.
2. Your testosterone levels are too low. Many men today – because of environmental and dietary factors – are low in testosterone. If you happen to be one of them, you better do something about it or you can pretty much forget about getting the gains you want. Learn how to optimize testosterone levels naturally and without drugs, and you may find that your bodybuilding success will have a new lease of life.
3. You are not sleeping enough. Sleep is vital for recovery and muscle growth. Sleep deficiency = muscle deficiency. Get at least 8 hours of sleep per night, and try to get a 1 hour nap in the afternoon too.
4. Your diet is atrocious. I’d be willing to bet a good few of my hard earned dollars that your diet is crap. How can I know? Statistics. Most people’s diets are crap, and that includes the diets of bodybuilders. Think getting enough protein is enough? Think again. You need an abundance of all essential nutrients if you want your body to function properly and grow muscle week by week. So do what you mom told you to: eat your vegetables.
5. You’re looking for results in the wrong places. Stop spending so much time reading supplement ads. Focus on what matters the most: training, diet and lifestyle.
6. You aren’t eating enough. Want to put on muscle weight? Then eat plenty of calories every day. In fact, if you’re like most bodybuilders, you will have to train yourself to eat more, because if you don’t your body will not have fuel for growth.
7. Your body is in a diseased state and does not metabolise sugars properly – and you don’t even know about it. Blood sugar problems are our new epidemic. They affect all kinds of people, even gym rats like you. The reasons are complex, but have to do with lifestyle, environmental, dietary and even genetic factors. And most people who have these problems – including diabetes – do not know that they have them! If you have any reason to believe that you have a blood sugar problem, arrange to see a doctor about it. Today.
8. Your goals are not clearly defined. As the Chinese proverb goes, if you do not know where you’re going, you’ll end up somewhere else. Know what you want!
9. You are inconsistent. You have a half-assed approach to training and nutrition. That will – at best – get you half assed results.
10. You don’t take breaks. At times, you have to take planned breaks from training and let your system recover.
11. Your training volume is too low. I’m not saying you need to start doing German Volume Training or anything like that, but if your volume is low then you may get better results when you start increasing it.
12. Your training volume is too high. If you do lots of sets and exercises for each bodypart and extreme workouts, experiment with reducing volume and see if anything changes results wise. The correct volume of training for each individual muscle group as well as the body as a whole is vital for bodybuilding succees.

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A kettlebell is a relatively new workout tool that many are using to build muscle mass and burn fat. When used correctly they offer a total body workout. There are plenty of exercises available for men, women, and beginners.

Kettlebells are ball shaped weights with a handle on the top. The bottom is flat, allowing it to sit without tipping over. They generally range in weight from five to fifty pounds. Some are coated to help maintain a good grip, while the more traditional designs are simply metal.

Kettlebell exercises for women are not much different from routines intended for men. Since most women wish to tone their muscles as opposed to bulking up, the amount of weight and repetitions will be different. To tone, less wight is used with a higher amount of repetitions. So instead of doing twenty squats with a forty pound weight, a woman can perform thirty-five squats with a fifteen pound weight. The actual exercise remains the same.

Beginners can enjoy these workouts. Many people find kettlebells to be easier and much more interesting to use than traditional weights. Kettlebell exercises for beginners are simplified versions of some of the more advanced routines. While an advanced routine involves swinging great amounts of weight around, a beginner will use less weight and a more standard movement. One example of a beginner exercise is to do a basic bicep curl with the kettlebell in one hand. As a person develops more strength and coordination, they can start some of the advanced movements.

People interested in healthy living have options. There are many gyms that offer kettlebell workouts. These are given in an instructional class setting at beginner, intermediate, and advanced levels. There are also kettlebell exercises videos. These can be purchased along with a kettlebell set at retail stores as well as online. Find the right workout routine for your individual needs.

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There is nothing like cellulite to put a stop to you enjoying your new short skirt or swimsuit during the summer days. This condition usually affects women but some unfortunate many can be afflicted too. Everyone who is trying to find an effective natural remedy but most of the treatments offered are more snake oil than anything else. If you have become frustrated at your lack of results then you may need a refresher on the basics of cellulite treatment.

Forget using a cellulite cream, potion and pills – good old diet and exercise is the key to ridding yourself of this problem. While diet and exercise may seem simplistic, the fact is that it is the quickest and best way to eliminate the problem. All the other remedies either don’t work or have a minimal effect on your cellulite. However, a cellulite diet and exercise program is a little different to one designed for simple weight loss.

Diet: there is no need to go on a crash diet. Instead, simply replace high calorie and processed foods with fresh fruits, vegetables and lean meat. Processed foods tend to increase the levels of toxins in your body and these toxins cling to the fat cells, making them hard and clumpy. By drinking plenty of water you can also flush these toxins that are hiding in the tiny fat pockets.

Strength training : lifting weights is a crucial part of getting rid of cellulite. While diet and cardio exercise will reduce the cellulite fat, only weight training will actually tighten up the particular areas. Use exercises that workout the lower limbs like lunges and squats.

Cardio exercise : while the resistance training will build you lean muscle mass for a more sculpted area, you need cardio exercise to burn away the cellulite fat so the muscle is more visible. You can’t spot reduce fat from a particular area. Rather, you need to lose fat from all areas of your body through cardio exercise.

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