THE BENEFITS OF YOGA TRAINING

 

A few months ago I encountered a 60-something year old Indian psychotherapist on a flight from Mumbai. This elderly man was impressively vibrant and flexible for his age. In fact, he was capable of performing a full split and he displayed this ability, attributing his extraordinary flexibility to a strict regime of Yoga training.

 

 

Yoga teaches us how to adopt a new lifestyle, which is the key to permanent change. It offers the practitioner what few other physical exercises can: a potent combination of ancient science and self-mastery, tools that facilitate the self-reflection required to discover why one gained weight in the first place, and the ability to literally (as they say in yoga-speak) "let it go."

Where yoga really shines is when it stays true to its origins, as a science that fosters the union of all aspects of being, rallying us to discipline, helping us to slow down mentally, teaching us to distinguish between the urge to eat and the emotional impulses that sometimes drive us to eat, and helping us to discern what we are truly hungry for.

Yoga can be practised from the comfort of your home. All you need are some comfortable clothes and a yoga mat and you are good to go.  It is light on the joints and the chances of injury, if done initially under the guidance of a trained professional – are minimal.

 

 The incredible message you receive with yoga is that it's not about achieving, or losing weight—although most people do. It's about being, which is really just accepting yourself just as you are

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!

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.

 

 

 



4 STEPS TO BOLDER SHOULDERS

The shoulder is made up of three smaller muscle groups, the anterior, medial, and posterior deltoid (named ofter the Greek term for triangle). However, most people focus on pressing exercises which target the anterior and medial heads of the deltoids, but not the posterior head. The result: rounded shoulders that appear smaller and interfere with your arms rotation, increasing your risk of injury.

 

 

 

 

SEATED SHOULDER PRESS (Anterior and Medial deltoids, triceps, upper trapezius)

 

Sit on a bench and grab the bar with your hands slightly wider than shoulder width apart and your feet flat on the floor. Press the bar overhead, hold for 3 seconds and gently lower the bar to the front of your chest. Concentrate on lifting and lowering in a straight line and avoid leaning forward. To increase the intensity, slow down the lowering phase.

 

The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

 

STANDING MILITARY PRESS (Anterior and Medial Deltoids, Triceps)

 

 

 

Using a squat rack and a weight you can lift for about eigth repetitions, hold the bar with an overhand grip, keeping your back straight and your face forward, slowly press the weight overhead until your arms are fully extended, elbows unlocked. Pause, lower the bar to your chest and repeat. Try keeping movements slow and deliberate to avoid injury.

 

 

HANDSTAND PUSHUPS (Medial deltoids and triceps)

 

 

With your back to the wall bend at the waist and place both hands on the floor at shoulder width. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury. Push yourself back up slowly as you exhale until your elbows are nearly locked. Repeat for the recommended amount of repetitions.

Caution: Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.

 

BENT OVER CABLE ROWS (Posterior Deltoids)

 

 

Stand between the stacks of a cable station, cross your hands in front of you and bend down. Grab the left  low pulley handle with your right hand and the right one with your left hand. With your knees slightly bent and your back straight, bend forward until your back is almost parallel to the floor. Slowly raise your arms out to the your sides until they are parallel to the floor. Pause, then slowly lower your arms. Ensure that you keep your head and neck in line with your torso. Looking up can work the medial deltoids.

 

 

 

 

 

 

 

 

 

 

 

 

 

15 WEEKS BODY TRANSFORMATION - FREELETICS

When a man takes his destiny into his hands and proceeds to shape himself into whom he wants to be, he ceases to be a mere man, and approaches apotheosis. #LegallyMuscled bites

"A man is literally what he thinks, his character being the complete sum of all his thoughts."

"As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts, can make them strong by exercising himself in right thinking."

The Aphrodite workout is the beginners phase of the freeletics workout program. It is helpful if you perform it in a group with other trainees; this keeps you motivated when you start to hurt.

APHRODITE

Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option.

WORKOUT STRUCTURE

5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Burpees     50           40            30          20          10
Squats       50            40            30         20           10
Situps        50            40            30         20           10

BURPEES

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Make sure to keep your core tight.

Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict push-up) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and the hands have to touch behind the head.

End: When your feet touch the ground again, one repetition is completed.

Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:

Move into the push-up position without touching the ground with your chest.

SQUATS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line.

Movement: Lower your hips below your knees.

End: Return to starting position to complete one repetition.

Additional remarks: Make sure to keep your weight on your heels, your chest up and your back flat. Push your knees out and keep your torso as vertical as possible.

Modified version: If squats are too difficult or become too difficult during the workout, do the modified version:

Lower your hips as far as you can instead of lowering them below your knees.

SITUPS

Start: Start from a sitting position. Both of your hands touch the ground in front of your feet.

Movement: Move your torso downwards and touch the ground behind your head with both hands.

End: Return to starting position to complete one repetition.

Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight.

Modified version: If situps are too difficult or become too difficult during the workout, do the modified version: Touch your knees instead of the ground in front of your feet.

WORKLOAD
In general, we recommend you to train Freeletics at least four times per week. Since this is your first week, three times is fine as well.
Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are totally normal. Also, don’t be discouraged if you can’t make the workload from day one. It is all part of the process. You will improve much faster than you think.

Your fastest time is called personal best (PB). If you complete a workout without a single modified repetition, the workout time receives a star (*). Star times are always ranked before workout times without a star, even if they are slower.

We recommend you to warm-up before every training session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm-up.

Please take a picture of your body before you train Freeletics the first time. Take a new one every ten days. Pictures are important to evaluate physical changes. Since you only change a little every day, you will not be able to track your progress properly without pictures.

Have fun in your first week as Free Athletes!

Freeletics Instructor Team

 

BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.

 

 

 

 

SHOCK THERAPY 1: TRAIN INSANE OR REMAIN THE SAME!!!

ARMS

 

Many of us fail to push our arms to the limit. This workout will destroy every muscle fibre in your arms, forcing your body to develop a whole new set of triceps, biceps and deltoid (shoulder) muscles.

 

There are few sensations that even approach the feeling of pushing yourself beyond THAT point you felt you could not reach. You'll feel it today as you feel your muscles push beyond what you thought was there capacity. During this workout, most of the exercises will be carried out till failure, this means the point where you are physically incapable of carrying out one more rep. At this point, you can rest for 10 seconds and drink some water.

 

Warm up:

 

To fully enjoy the benefits of this workout, you will have to start from a point of muscle exhaustion. Therefore, the warmup will consist of the following:

 

10 Sets of 10 Tricep Pushdowns

10 Sets of 10 Bicep Curls

 

 

This 200 rep will leave your arms weeping for mercy, but remember this is just a warm up, the aim to break through your mental barriers and access that reserve of strength and endurance that lies within you.

 

Now we go into the workout proper:

 One arm dumbell preacher curl (2 sets working till failure): This isolates the biceps for a kick ass pump. Make sure you place your feet square on the ground, avoiding the temptation to use your body to heft the weight.

 

 

French Curl (2 Sets working till failure): This will set your already exhausted triceps on fire. Grip one heavy dumbbell behind your head using both of your hands. Lower the weight behind you, until your forearm is parallel to the floor, and then heave it up using the meaty muscles of your triceps.

 

 

T-Curl: This is a merger between the dumbell flye and the dumbell curl. This workout lengthens your biceps, whilst pumping blood into each fiber. Crank out 2 sets, going till failure on each one and having no mercy on your body.

 

 

Dumbell Kickback: You'll carry out 2 sets of 40 reps per arm. By now, I guess you're crying with pain, but remember that your body can take anything, it's your mind that needs to adapt to the pain. This exercise hits the triceps head directly, turning your arms into molten lead.

 

 

 

Pull Ups: Perform a chin-up in three positions: wide grip, normal grip, and close grip. Make sure your palms face toward you to emphasize the biceps. Perform 10 reps for each position, totaling 30 reps.

 

If you get to this point in the workout, you'll probably feel like your arms have been injected with sulphuric acid. That's good, it means you've moved to the next level. Make sure you hydrate properly throughout the workout and consume a lot of protein to help rebuild the  muscle fibers you've just destroyed.

 

Get ready for muscle annihilation!!!!

 

 

 

 

 

 

 

 

 

 

 

 





DEADLIFT YOUR WAY TO A FIT BODY!!!

 It has been a long time since I last posted on LegallyMuscled. I hope you are getting closer to you goal of maintaining a fit mind and a strong body - a body that is living and pulsating with the vigorous energy of aliveness through lifting weights.

Many people have a love-hate relationship with the deadlift. I rather dread the deadlift myself because of the soreness I normally feel when I use them in my training.

 

Deadlifts is one of the few exercises that truly stimulate both the lower and upper body. The same cannot be said of squats, which focus mainly on the lower body. Deadlifts work your backside, giving it a firm and rounded look.  upper thighs, hamstrings, lower back, upper middle back, traps, and gives a kind of "fullness" in the chest (take note guys). 

Do not round or flatten your back at any time! This is very important. If you round or flatten your back on the initial pull or to get that last rep you're risking a serious injury that might set you back months or totally end your weightlifting career. If you cannot do deadlifts with good form then do not do them, period. 

 Do not deadlift when you have a pinch in the lower back, it may be a warning sign of injury.

Get toned NOW!!!

Once Barack Obama joined the presidential race and attended events with wife at his side, the media, bloggers, and people everywhere started buzzing about Michelle's toned arms--and asking how on earth she does it. Even at the Presidential Inauguration, much of the talk was about Michelle's amazing arms. Media outlets from GMA to CNN to MSNBC have covered the story, inspiring women across the country to call their personal trainers and say, "I want Obama arms!"

Many women have told me how frustrated they were with their bodies, especiallly their flabby arms, and how much they yearn for really toned arms. I have recieved several requests from clients and friends alike to provide tips on how to get firm, toned arms within a short time.

This program is designed to help you build sexy, toned arms with minimal equipment. An added bonus is that the nutrition program is practical and easy to follow; you dont hve to starve yourself or gorge tasteless salads. This program will have you working out far less and eating more than many other fitness programs out there.- while delivering superior results everytime.

The program aims at burning fat, sculpting muscle, and boosting metabolism. Once you have removed the excess fat, and sculpted the muscle underneath, your arms will look their best, giving a solid toned foundation that eliminates sagging.

Sounds good doesnt it?

Watch out for the next article.