LOSE THOSE FLABBY ARMS 2!!!

Chair Dips: dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles. All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine.

To perform a basic bench dip:

1. Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting you feet firmly on the ground.
2. Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
3. Slowly lower your body towards the floor, keeping your back straight, until your arms from a 90 degree angle.
4. Push your body back to the original starting position. You have now completed one repetition.

Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.

Old school arm circles. Arm circles are a great, easy exercise that can be performed anytime, anywhere, making them a great exercise option for beginners. Arm circles help to tone both your biceps and triceps, while also strengthening the back and shoulders.

To do arm circles:

1. Stand with your feet about a shoulder width apart and extend your arms straight out to the sides, so they’re in line with your shoulders.
2. Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows.
3. After about 20 circles, change direction and begin rotating your arms backwards.

Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.

Targeted bicep curls. Bicep curls are one of the most basic weight lifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the three bicep muscles which control the flexing of your elbow.

To do bicep curls, you will need a set of dumbbell that weigh between 5 and 15 pounds each.

1. Hold a dumbbell in each hand and stand up straight with your feet hip width apart.
2. Let your arms hang relaxed at your sides, with your palms facing forward.
3. With your elbows held at your hip bones, slowly raise both weights until your forearms touch your chest.
4. Slowly lower the weights back into the starting position, maintaining tension in your biceps. Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.

Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells. If you’re doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.

LOSE THOSE FLABBY ARMS!!! Part 1

They have many names, but they are best known as 'Christian mother' arms. Flabby triceps have been a bother to many women for centuries, irrespective of race. These arms have caused lots of embarrassment to individuals and with time, can affect a persons confidence.

 

Side plank reverse fly. This is a great exercise for building overall upper body strength. Although it doesn’t target the arms specifically, it will help build the necessary strength to do other arm-specific exercises. It is also fantastic for the oblique muscles along your side.

 

To perform the side plank reverse fly:

1. Lie down on your side on the floor and prop yourself up with either your hand or elbow. The elbow is an easier option for beginners.
2. Stack your feet one on top of the other and lift your hips off the floor so that your body form a diagonal line.
3. With your free hand, grab a dumbbell and extend your arm straight up, keeping it in line with your shoulder.
4. Slowly lower the dumbbell in front of you, until your arm is perpendicular to your body.
5. Slowly raise the dumbbell back up, forming a “T” shape with your arm and the dumbbell. You have now completed one repetition.

Variations: Instead of stopping when the dumbbell is perpendicular with your body, you can keep going, rotating your body and twisting the dumbbell underneath, before returning to the starting position.

 

Clean Push ups. The push up is a pretty basic exercise, and one that most people have attempted at some point in their lives. It’s an exercise that has stuck around for a reason – it works. Push ups target the tricep muscle in your arm, although they also strengthen your pectorals, abdominals, quads and lower back, making it a great overall exercise.

 

To perform a basic push up:

1. Lie face-down on the floor, keep your legs together and prop your feet up on your toes and the balls of your feet.
2. Place your hands palms-down on the floor, approximately a shoulder width apart.
3. Raise yourself up, using just the strength in your arms, until both arms are fully extended. Your body should be in a straight line from your head to your heels. This is the start and end position for the push up.
4. Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as you lower down.
5. Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.

Variations: You can vary the basic push up exercise in a number of ways. If you’re just starting to build up strength in your arms, you can make the exercise slightly easier by keeping your knees on the ground throughout the exercise. You can also try a triangle push up, where your hands form a triangle with your forefingers and thumbs, directly below the breastbone.

 

 

RICK ROSS LOSES OVER 50KG'S

Culled from Blackdoctor.org

Ross mentioned that his secret to losing the weight was Crossfit. A year ago, Rick Ross collaborated with Reebok and endorsed the company, which advocates fitness, circuit training and health. It seemed a little weird that Ross was the face behind the fitness brand at the time, but the deal really paid off.

He’s not stopping there, though. According to an interview with Tim Westwood in London, Ross made a huge change in his eating habits as well.

You know, the most I used to do for exercise was stand up to count the money, you know what I’m saying? But now, they, you know, they give me fruit to eat. I forgot what fruit, you know, tasted like. I eat pears now and s–t like that.

It’s safe to say that if Rick takes off his shirt at the next show, fans will be surprised to see what’s underneath!

Ward off Alzheimer's by keeping your body & brain in shape

By Kimberly Garrison, Daily News Personal Fitness Columnist

 

A NEW STUDY has delivered compelling evidence that diet, exercise and other prescription-free interventions are the best way to ward off Alzheimer's disease.

 

Alzheimer's is perhaps the most dreadful of modern diseases: It steals your mind, your personality and your very soul. And once you have it, there is no turning back.

 

On a personal note, I have seen firsthand the slow, devastating effects of this awful disease on a loved one, as well as the family members.

 

So, my ears really perked up when I heard about the groundbreaking study that was presented at the Alzheimer's Association International Conference. It demonstrated that after only two years, individuals at risk for the disease who made dramatic lifestyle changes showed significant improvements.

 

According to the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability study, lifestyle behaviors like exercise, a healthy diet and friendships staved off the cognitive declines that are common to Alzheimer's.

The two-year randomized study assessed more than 1,200 individuals at risk for Alzheimer's. While the control group received typical medical advice, the lifestyle makeover participants received extensive dietary, exercise, cognitive and social training, as well as training in management of metabolic and vascular risks.

The results of the lifestyle participants was nothing less than stunning and delivered benefits that no technology or medication to date can trump.

Here are some of the simple, though clearly impactful treatments:

* Nutritional counseling sessions with a focus on consuming more fruits, vegetables and fish.

* Initially, emphasis on weight training one to two times a week and cardiovascular training two to four times a week. Ultimately, participants were encouraged to continue with strength training and ramp up cardiovascular training to five to six days per week.

* Throughout the study, various cognitive training exercises were also provided to participants.

So, since there is no medical treatment to cure Alzheimer's once it occurs, prevention is our only hope. Lucky for us, prevention may be as near as the kitchen, the gym and woven into our personal relationships.

 

THE DO'S AND DON'TS OF WEIGHT TRAINING

 

 

A little weight training may go a long way toward helping improve the heart health of black men, new research suggests.  Just six weeks of resistance exercise appears to have a positive impact on the blood levels of key indicators for inflammation, immune response and/or artery shape among black men. Such indicators, or “markers,” are known to rise in conjunction with tissue damage, infection and stress. But after weight training, levels of two of the markers dropped in these patients.

 

If you are venturing into the gym after a long hiatus, here are a few simple tips to help your return to activity be a safe and injury-free one.

 

 1. Have a goal and a plan.

 2. Remember to start slow and expect soreness, not pain.

 3. In the first two weeks back to the gym, walk away from the table hungry. That means to leave the  workout knowing you could have done more, but don’t.

 4. Drink plenty of water throughout the day 

 5. Give yourself a few minutes a day to perform some light stretching.

 

Initially, your muscles and tendons will stiffen in the early weeks of exercise.

 

DISCOVERING YOUR FITNESS POTENTIAL

 

The goal of fitness is getting yourself to your maximum physical potential. Consequently, you should be focused on pushing the limits of how far your body can go in terms of fitness. Unfortunately, lots of people focus more on the aesthetic part of fitness as opposed to the performance aspect. This leads to erroneous beliefs such as spot toning, and exercises which focus on a particular body part to the exclusion of others.

 

By working out every single part of the body, you will remain athletic and be able to put your muscles to good use. You will also look much better and not seem out of proportion.

 

 

 



HOW TO STRIP FAT AND GAIN MUSCLE

 

A common misconception is that you can hit the gym, pile up the weight and create the body you want. You'll need to combine healthy eating with fat-burning aerobic exercise and muscle-building strength training to get solid, lasting results.

 

Here are steps to Stripping that unwanted fat and revealing the smooth, hard muscle mass underneath.

 

 

 

• Ditch liquid calories that come from soda, alcohol, specialty coffees, energy drinks and sugary juices. Replace with water and fresh fruit juices.
 
• Eat nutrient dense foods which are high in vitamins, minerals and antioxidants without the added fat, calories and sugar. These food sources are plentiful in Nigeria and include corn, beef, leafy vegetables and tubers.
 
• Eat a lot of protein,
 
• Build muscle with strength-training two to four times a week. You can focus on two or three muscle groups per day or alternate between upper body and lower body workouts. Let your muscles rest for at least 48 hours before training the same muscle group to avoid injury.
 
• Use weights that challenge your body for muscle growth. You should be using a weight with which you can complete at least six repetitions but no more than 12. If you are not able to tire out your muscles within 90 seconds, increase the amount of weight you are using.
 
• Perform at least 150 minutes of cardio exercise each week. Split this time up over several days a week. You can work at a moderate pace for longer periods of time.

LEAN MUSCLE DIET: EAT LIKE AN OLYMPIAN

 

It's no secret that your fitness is directly tied to what you eat. A lean muscle diet consists of quality protein, carbs and essential fats. Protein is used to repair muscle fibers that have been broken down during workouts, carbs are used for energy and essential fats are used to boost testosterone levels. Testosterone is a muscle-building hormone.

 

Here are some foods that support the development of strong, lean, muscle mass.

 

Spinach

 

There is some truth behind Popeye’s love for the green stuff, despite the fact that it decreases to about 1/8 of its original size when it’s cooked. Spinach is a great source of amino acids and glutamine, essential nutrients for the growth of lean muscle.

Beef

 

You can’t go wrong with a good bit of beef. It might have become fairly expensive in recent years but it’s an important lean-muscle building food due to its sky-high protein, zinc, B vitamins and iron content.

 

 

 

Apples

 

It might come as a surprise to many, but apples help to prevent muscle fatigue and increase muscle strength due to the specific polyphenols that they contain. Recent research has also suggested that apples speed up the fat burning process, making them an ideal pre-workout snack.

 

 

Sweet potatoes

 

Although they are full of carbs, sweet potatoes are great for building lean muscle. The carbs contained in sweet potatoes keep your glucose stable, a key element in burning fat and preserving muscle. They are a unique carb that actually aid weight loss due to their high fibre content, but they actually keep you fuller for longer than most other starchy vegetables.

 

 

 

Eggs

 

Often described as ‘the perfect protein’, eggs are your best friend when it comes to boosting lean muscle growth and strength gains, but this isn’t just down to the protein alone; the cholesterol found in the yolk is also a contributing factor.

 

 

Sun Secrets Revealed: How to protect your skin from the sun.

Culled from Military fitness

 

 

 Yesterday I spoke with my friend Louise and found out that she just celebrated her 90th birthday by zip lining in South America! When she was 79 she realized that she felt old and didn’t like it so she decided to make some changes. By 80, she had taken up jogging again after a 40 year hiatus. At 85, she started a lecture series and wrote a book. It’s no surprise that everyone wants to know her secret to living such a long, youthful and energetic life. Our conversation got me thinking about the choices we make every day, both good and bad, and how the accumulation of those choices will dramatically affect us in the future. I know it feels lame for some to talk about prevention, but stick with me. You may learn a thing or two that will help you keep pace with Louise…that is, if you can catch her!

Alarm to Awareness

Since we’re having a conversation about summer sun, it’s important to know that every year, there are nearly one million skin cancers detected. While I’m not advocating that you shun the sun altogether, it is important to take the simple steps to protect yourself.

 

Now that you are properly prepped, there are some potent skin protecting nutrients that may hold the secret to heathy skin and skin cancer prevention. Let’s start by reviewing some familiar friends in the nutrition world:

 

Vitamin C — found in the dermis and epidermis layers of the skin. Too much exposure to UV rays diminishes the concentration of Vit C and it’s antioxidant protection leaving your skin and your organs more vulnerable to free radical damage. It is also essential for collagen production which is the foundation of our skin, cartilage, ligaments and blood vessels. A minimum recommendation is 75mg/​d for women and 90 mg/​d for men.

 

Zinc — an essential trace mineral, mostly found in our muscles and bones but also found in skin tissue, it helps to stabilize skin cell membranes and protects against something called reactive oxygen species (ROS) which can damage our DNA. Zinc also protects the skin from bacterial toxins. The reason you often find Zinc in sunscreens is due to its ability to absorb well and reflects UV rays. Women need 8mg and men need 11mg per day. Pumpkin seeds, cashews and cacao beans are all good plant sources while oysters, beef, crab and lobster are good protein sources.

Nice Reflection

Your skin, nails, hair and eyes are an outward reflection of inner health and vitality. Eating a clean diet, relatively free of junk, processed foods and chemicals, reflect in your skin by its pallor, suppleness and elasticity. You can also gain a double benefit from internal nutrients that can be used externally as well. Here are my two favorite topical treatments that may be the two best kept secrets to superior skin health:

Pycnogenol® — a naturally occurring super-​​antioxidant found most concentrated in the bark of French maritime pine trees. According to the National Institutes for Health (NIH) in studies of cell cultures, it has been shown to inhibit damage caused by UV radiation. It also acts as a very effective anti-​​inflammatory. If you supplement with pycnogenol, I highly recommend a balanced, comprehensive source like Reliv Now® with LunaRich® and Glucaffect® with LunaRich. (See below for more product info).

Topically, Pycnogenol provides excellent skin soothing and protective benefits like:

• Boosting collagen renewal
• Improving skin elasticity
• Reducing wrinkles
• Promoting healing
• Improving acne
• Preventing UV damage

It’s anti-​​inflammatory properties help calm skin and it has been clinically shown to reduce sun damage-​​induced hyper-​​pigmentation — darkening or freckling of the skin caused by excess melanin. I use Reliv’s r-​​collection which contains a host of natural skin-​​loving nutrients in formulas that absorb effectively unlike most skin care products on the market today that remain on the surface of the skin.

Retinoids — compounds in the Vitamin A family that work to regulate skin cell function and growth. Within your dermis and epidermis, there are proteins and receptors that are extremely responsive to retinoids. Too much sun exposure destroys Vitamin A so replenishing it both internally and externally is key to cellular health. Topically, retinoids have been found to unclog pores which can be helpful in acne treatment and prevention. Additional benefits include:

• Minimizing the appearance of fine lines and wrinkles
• Improving cellular replacement rate of the skin
• Reducing dry skin and acne

Good food sources include sweet potatoes, raw carrots, spinach, broccoli, cod liver oil, eggs and other dairy products.

 

WORKOUT OF THE WEEK

Every week, I formulate and test a total body workout to increase your arsenal of exercises. This week's workout is designed to work multiple muscle groups including your triceps, biceps, deltoids, trapezius, chest, hip flexors, abdominal, glutes(butt), quadriceps (thigh) and hamstrings.

 

The workout is designed to be executed in giant set fashion, you are meant to continue to the next workout with as little rest as possible.

 

• Rowing Machine (row 5000m as fast as possible)
• 25 Pull ups
• 25 Tricep Dips
• 4 sets of 10 Bench Presses
• 4 Sets of 10 Goblet Squats
• 4 sets of 10 Bicep Curls
• 50 Ab rollouts, using an ab roller or a barbell
• 50 Push ups
• Stretch for 5 minutes

 

Ensure that you keep yourself hydrated throughout the workout and take some rest when you feel tired. The aim of the workout is to push you to your limits, not kill you.

 

SUPER SOLDIER TRAINING

I have long wondered what it would take to build yourself into a super soldier, an individual with superior mental and physical capabilities operating well beyond what is considered humanly possible. A person with immense strength and endurance, supplemented with impressive fighting skills. I have studied the training styles of warrior civilizations whose status as Super soldiers have been respected by their bitter enemies. Civilizations such as the Zulu, Spartans, the Vikings and the Ninja (arguably the best warriors of all).

I have been working on developing the super human endurance and strength of a super soldier whilst retaining superior mental alertness.

 

Stamina

The Supersoldier needs a very high level of stamina to perform at an optimal operational level, as they are constantly on the move and must have an unending supply of energy. A shoulder should be able to march for hours and still retain the strength to deliver a good fight when he confronts his enemy.

 

Stamina can be built in two ways, by rowing and by walking. Rowing exercises in addition to working your heart and lungs, require you to pull with your arms and drive with your feet, thereby building your biceps, trapezius, hip flexors, quadriceps and calves. Try rowing 10,000 meters in 20 minutes, and I can assure you that every muscle in your body and mind will scream for respite within the first 5 minutes.

 

Brisk walking helps you build the cardiovascular and muscular endurance required to build a super soldier constitution.

 

 

 

Strength

 

 

The kind of strength required by a super soldier is not built through conventional bodybuilding. He has to haul heavy equipment for miles, whilst ensuring that it does not impede his combat abilities. His physical strength does not stand alone, it walks side by side with mental toughness.

 

You will be training 4 times per week, focusing on one of the following lifts each day: squat, deadlift, bench press and overhead press (military press or seated Behind the neck press). Other important lifts include barbell rows, pullups, Romanian deadlifts, good mornings, front squats, barbell curls and the close grip bench press. Keep rest periods very short.

 

Becoming a super soldier is not a day's job, you've got to place one foot in front of the other and give 110% ON EACH REP. Within a few weeks, your hard work will manifest in a high performance body.

 

 

 

BODY SCULPTURES

These individuals have sculpted muscle into works of art, building strength and athleticism at the same time.

 

Moorea Wolfe

This fantastic looking girl from Arizona has been training and competing in bodybuilding since the early 2000’s, having started at age 19. She started out dancing and competing in gymnastics before she moved on to fitness competitions. On top of her competitive career she has also worked as a personal trainer.

 

 

Born and raised in Nairobi Kenya, Jane Mukami is probably the sexiest female body builder in Kenya. Currently residing in Atlanta, Jane also known as ’fitkenyangirl’ could be pass for a model with her sexy and trim shape.

 

Charlize Theron












 

 

Women: Don’t Be Afraid of Bodybuilding

 

Bodybuilding is increasingly becoming popular with women, defying myths that it is a boys only sport.

 

 

LaTosha Evans is busy working out. But if you look closer, you can see she's actually in training. Training for her latest competition with the sport she has recently fell in love with one rep at a time.

 

"I've probably been working out close to 4 months prepping for this particular competition. 5-6 days a week", says Evans.

 

The Southern Natural Championships is the second event for the mother of three and she says she is glad to breakdown the stereotypes of women and bodybuilding to future generations.

 

"My particular category is bikini which is a lighter build", adds Evans. "They have other including figure for girls who have more muscle than I do. We also actually have body building women, which some people ask really? Yeah we do and they are really, really defined. Really cut and beautiful women in this competition."

 

Evans is usually accompanied by her high school daughter Alexis at the gym who has also taken interest in the sport. When it's not Alexis, it's Evans husband Antwan. Either way Evans says she's not alone in this team effort.

 

Evans explains, "It's a complete lifestyle change for the entire family including the kids. As far as prepping food, everybody has to do that. There are no cheat meals, because I will only be cheating myself. The whole family eats clean and healthy now."

 

So Evans continues to work hard in and out of the weight room for a chance at a possible trophy as well as a fitness level she can be proud of.

 

"It's not how you lift or how you look in your suit or what your hair is", explains Evans. It's your confidence on the stage and how you present that to the judges. So I have definitely worked on my stage presence. I plan to bring Tosha to the stage and hopefully this time I bring back a trophy."

9 THINGS RICH PEOPLE DO DIFFERENTLY EACH DAY

What you do today matters. In fact, your daily habits may be a major determinant of your wealth.

 

"The metaphor I like is the avalanche," says Thomas Corley, the author of "Rich Habits: The Daily Success Habits Of Wealthy Individuals." "These habits are like snowflakes — they build up, and then you have an avalanche of success."

 

Corley spent five years studying the lives of both rich people (defined as having an annual income of $160,000 or more and a liquid net worth of $3.2 million or more) and poor people (defined as having an annual income of $35,000 or less and a liquid net worth of $5,000 or less).

 

He managed to segment out what he calls "rich habits" and "poverty habits," meaning the tendencies of those who fit in each group. But, Corley explains, everyone has some rich habits and some poverty habits. "The key is to get more than 50% to be rich habits," he says.

 

And what are those rich habits that are so influential? Here are a few:

 

1. Rich people always keep their goals in sight.
"I focus on my goals every day."
Rich people who agree: 62%
Poor people who agree: 6%

 

Not only do wealthy people set annual and monthly goals, but 67% of them put those goals in writing. "It blew me away," says Corley. "I thought a goal was a broad objective, but the wealthy said a wish is not a goal." A goal is only a goal, he says, if it has two things: It's achievable, and there's a physical action you can take to pursue it.

 

2. And they know what needs to be done today.
"I maintain a daily to-do list."
Rich people who agree: 81%
Poor people who agree: 19%

 

Not only do the wealthy keep to-do lists, but 67% of them complete 70% or more of those listed tasks each day.

 

3. They don't watch TV.

"I watch TV one hour or less per day."
Rich people who agree: 67%
Poor people who agree: 23%

 

Similarly, only 6% of the wealthy watch reality shows, compared to 78% of the poor. "The common variable among the wealthy is how they make productive use of their time," explains Corley. "They wealthy are not avoiding watching TV because they have some superior human discipline or willpower. They just don't think about watching much TV because they are engaged in some other habitual daily behavior — reading."

 

4. They read … but not for fun.
"I love reading."
Rich people who agree: 86%
Poor people who agree: 26%

 

Sure, rich people love reading, but they favor nonfiction — in particular, self-improvement books. "The rich are voracious readers on how to improve themselves," says Corley. In fact, 88% of them read for self-improvement for 30 minutes each day, compared to 2% of poor people.

 

5. Plus, they're big into audio books.
"I listen to audio books during the commute to work."
Rich people who agree: 63%
Poor people who agree: 5%

 

Even if you aren't into audiobooks, you can make the most of your commute with any of these commute-friendly self-improvement activities.

 

6. They make a point of going above and beyond at the office.
"I do more than my job requires."
Rich people who agree: 81%
Poor people who agree: 17%

 

It's worth noting that while 86% of rich people (compared to 43% of poor) work an average of 50 or more hours a week, only 6% of the wealthy people surveyed found themselves unhappy because of work.

 

7. They aren't hoping to win the jackpot.
"I play the lottery regularly."
Rich people who agree: 6%
Poor people who agree: 77%

 

That's not to say that the wealthy are always playing it safe with their money. "Most of these people were business owners who put their own money on the table and took financial risks," explains Corley. "People like this aren't afraid to take risks."

 

8. They watch their waistline.
"I count calories every day."
Rich people who agree: 57%
Poor people who agree: 5%

 

Wealthy people value their health, says Corley. "One of the individuals in my study was about 68 and worth about $78 million. I asked why he didn't retire, and he looked at me like I was from Mars. He said, 'I've spent the last 45 years exercising every single day and watching what I eat because I knew the end of my career would be my biggest earning years.' If he can extend his career four to five years beyond everyone else, that's about $7 million for him."

 

9. And they take care of their smiles.
"I floss every day."
Rich people who agree: 62%
Poor people who agree: 16%

OCCLUSION TRAINING

 Some of the top trainers in bodybuilding are currently employing occlusion training or blood flow restriction training, as it is also called. It's a technique in which the upper arm or upper leg is wrapped with a compression sleeve, knee wrap, or wrist wrap, to the point where the veins are mildly compressed, but not so tightly that the arteries are restricted.

 

According to Dr. Layne Newton, Blood Flow Restriction training when performed properly allows one to use much lower weights than normal training protocols and still achieve sizable anabolic training responses. If you can find the perfect line between "tight" and "too tight," you create a state in the muscle where the blood can get into the muscle through the arteries, but has trouble exiting the muscle through the veins. Metabolic by-product accumulation is primary mechanism by which occlusion training produces hypertrophy. These metabolic by-products would normally be ‘washed out’ by normal blood flow, but occlusion allows them to accumulate near the muscle.  In other words, occlusion training drives more total blood into the muscle. Dr. Jacob Wilson cited three major reasons why this is beneficial.

 

Occlusion training engorges muscle cells with so much fluid that the muscle cells are forced to stretch and expand. You may think you've experienced "skin-tearing" muscle pumps during blood-gorging sets, but this technique could make you rethink what a pump can be.

 

The accumulation of blood in the muscle lowers the cellular oxygen levels and makes your muscles feel weaker. In response, your body recruits the larger fast-twitch muscle fibers, which are more receptive to growth.

 

Finally, when oxygen is low, lactic acid rapidly accumulates in the muscle. This may sound bad—and I'll be honest, it doesn't feel great—but some recent studies have shown that lactic acid by itself can increase protein synthesis and spur muscle growth.

 

BFR training is very difficult even though the loads are very light. It is easily the most painful form of training I have ever performed. As always, before starting any kind of new training protocol, you should talk with a medical professional. BFR can be performed for the thighs, calves, upper arms, and forearms using a blood pressure cuff or tightly wrapped knee wraps (more practical). To occlude the thighs and upper arms, wrap at approximately 70% of maximum tightness around the uppermost part of the muscles. To occlude the calves or forearms wrap at approximately 70% of maximum tightness just below the knee or elbow.

 

Perform 3-5 sets to muscular failure with 20-50% of your 1 rep max on a given exercise with the muscle occluded the entire time. Rest periods should be 30-60 seconds between sets. After the final set remove the wraps and restore blood flow to the muscle. A word of advice, be prepared for a lot of pain and if you do not find yourself in excruciating pain, the odds are the wraps are not tight enough. Try blood flow restriction training and take your training to another hypertrophic dimension

 

 

 

 

 

3 TECHNIQUES TO TURBO CHARGE YOUR MUSCLE GAINS

I believe in squeezing out the maximum benefit from each workout session. Here are my 3 favorite training techniques to get the most from each and every exercise, in no particular order. These strategies will make your existing training routine more effective and diverse when it needs a boost.

 

Pre-exhaust training

 

Pre-exhaust training utilizes isolation movements to tire out a specific muscle group before moving on to a compound movement. For example, you could perform a chest fly before the bench press, or leg extensions before you squat. I usually carry out 100 tricep pushdowns and cable curls to warm up my arms and hit the muscles deeply.

 

 

The pre-exhaust method is one of my favorite training techniques for several reasons. First, by significantly fatiguing the isolated muscle group, it forces the fresh muscles to pick up the slack during the compound movement. The fatigued muscle gets pushed beyond what it would have been able to do without the pre-exhaust sets, and you don't have to sacrifice the full-body strength stimulus of, say, a bench press by trying to make it into a chest isolation exercise.

 

Supersets

 

A superset is two exercises performed back to back with no rest between the exercises. Supersets can increase your workout density, shorten your workout duration, spur new growth, and deliver an incredible pump. You can pair exercises for the same muscle group, like a triceps push-down and close-grip bench press, or pair movements for opposing muscle groups, like biceps curls and triceps push-downs.

 

I love to use this technique in conjunction with the pre-exhaust technique. As shown by the triceps push-down and close-grip bench press example above, I like to perform an isolation exercise to pre-exhaust a muscle and then immediately follow it with a compound move. This drives the target muscle past the point of failure and results in a killer pump.

 

Rest- Pause Training

 

Rest-pause training incorporates a brief rest period, or even a couple of rest periods, during a single set. This allows you to move a heavier weight for more reps than you could in a straight set. You allow your muscles to partially recover, but not completely, before you hammer them with another barrage of heavy reps.

For example, if you were to perform rest-pause on a set of triceps push-downs, you would first perform reps until you reach failure or a predetermined number of reps, and then you would rack or hold the weight, take an extremely brief rest period of 5-15 seconds, and rep to failure again. The brief rest allows you to extend your set and overload the working muscle.

Rest-pause sounds simple, and it is, but I would warn you to pay close attention to your form. Don't use such a heavy weight that you have to get sloppy to move it. While some people go crazy with rest-pauses and use them in multiple sets on a regular basis, I advise you limit them to a single set of each exercise you perform. Rest-pause is an overload technique, not a replacement for straight sets.

 

Incorporating these techniques into your training program will supercharge your muscle gains, building ip more muscle whilst giving you razor sharp definition.

 

TYRE FLIPPING: PROS AND CONS

 

 

There's no doubt about it: Tire flips are one of the coolest-looking exercises you can possibly do. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout. However, it is also one of the most dangerous moves you can concieve of if not performed properly.

 

 

When you flip the tire it is best to start with the tire flat on the ground. Place your fingers and hands as far under the tire as you can in this position and keep your hands about shoulder width apart. Squat down and then while pulling the tire up with your arms and back explode out of the bottom position. As the tire comes up you should have enough momentum that you can change your hands from a pulling to a pushing position and push the tire all the way over. Immediately after the tire is pushed over and flat start the process again.

Florida-based personal trainer Rob Simonelli agrees. "Tire flips are best used for folks who'll have to flip tires in some sort of strength competition," he said. Furthermore, hardly anyone has the hip mobility to do it right. Just about everyone, including Strongman competitors, goes into lumbar kyphosis -- a rounded lower back -- when they bend down to grip the tire.

World-famous, Boston-based strength coach Mike Boyle said, "Most people don't have bad backs. They've got bad hip mobility, which causes their bad back."

When it's used as a training exercise, the goal is to work the posterior-chain muscles, like the lower back and the hamstrings. That's something you can accomplish very well with deadlifts. According to some authors ,the only real benefit to doing tire flips is the fact they're often done outside, where other people can see you doing these stunningly badass exercises. But "because it's badass" isn't necessarily a good reason to do it.

 



PULL UP MANIA

THE HOTTEST FITNESS TRENDS ROCKING THE WORLD

 

 

When it comes to fitness trends, they're constantly evolving. Millenials are leaning toward new forms of fitness, such as obstacle races and marathons.  From Zumba to CrossFit it seems like new forms of exercises are being brought to our attention daily. This new wave of personal fitness aligns with key millennial values  i.e the communal mindset and an active lifestyle. Millennials are an on-the-go generation and are loyal to brands that can keep up with them and adapt to their multitasking way of life. In order to be healthy and active you must find an activity you enjoy partaking in.

 

So, if you still haven't found that fitness niche, don't worry. Step outside your comfort zone and try something new. With trends in the industry popping up so frequently, you're bound to find one that you enjoy sweating to. Smartphone fitness apps have taken over the market and are connecting millennials through a new form of communication that has never before been used in the fitness industry.

 

1. Social Fitness

 

For those ages 12-30, playing sports is as much about socialization as it is about perspiration. The Sporting Goods Manufacturers Association’s annual report found that millennials are more likely to partake in physical activity that is more focused on togetherness instead of competition. In 2011, millennial participation in cycling and aerobics (usually done in groups) rose by 30 percent and 20 percent respectively. For millennials, group fitness creates an environment where everyone helps to push each other to be their best instead of competing for a victory.

 

2. Computerised Fitness

 

People are using their personal technologies to track their health often on a daily and even minute-by-minute basis. By monitoring the activity of friends, family and other individuals, you can emulate their healthy habits, workouts, style, and favorite foods. Following a registered dietitian or fitness expert on Instagram, for example, can be a treasure trove of valuable information on healthy foods to eat and exercises to try. Not everything fitness-related on social media is rainbows and unicorns. Some posts on social media can be downright toxic. Plus, watching your favorite athlete make regular progress can motivate you.