HOW TO LIFT WEIGHT FOR MAXIMUM DEFINITION

A lot of people want to change their bodies, we all want to burn fat, get lean and remain healthy. However, this cannot be achieced merely by jumping on the treadmill and running till kingdom come.

If you really want to lose weight and gain quality muscle, you need to tone down on the treadmill and hit the weights (and I'm not talking about those itty bitty weights). To build quality muscle, you need to use weights which are at least 25% of your body weight. This means that if you weigh 100kg, you should lift at least 25kg in weight.

 

Weight training helps speed up your metabolism, burning more calories than if you merely performed cardio. It also strengthens your bones, reducing the possibility of contracting osteoporosis in the long term. It also improves your coordination and balance, improving your strength and muscular endurance.

 

In order to build definition, you need to lift weights that weigh approximately half your one rep maximum ( This is the amount of weight which you cannot lift more than once). Thus if your one rep max is 90kg, then you need to lift about 45 kg to define your muscles.

The American College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for muscular endurance. They also recommend training each muscle group 2 to 3 times a week. But, the number of times you lift each week will depend on your training method. In order for muscles to repair and grow, you'll need about 48 hours of rest between workout sessions. If you're training at a high intensity, take a longer rest. Perform at least 1 set of each exercise to fatigue although you'll find that most people perform about 2-3 sets of each exercise.

 

 

STOP SOCIALIZING AND START EXERCISING

I fall into this trap from time to time. I carry out some sets with maximum intensity, and in the process of taking a short break I strike up a discussion with a friend or acquaintance. Within a short time the 'short' discussion becomes an hour long conversation. At the end of the session, I leave the gym feeling distinctly unfulfilled and knowing that I could have achieved much more with the time I spent in the gym that day.

 

 

However, I have been able to combat the temptation of socialising during my workout time by following these simple steps.

 

1. I plan out my workout beforehand and I ensure that I meet every limit set in my workout plan. This prevents me from wasting time

 

2. Get to the gym very early, before the time wasters start arriving.

 

3. Cut down on classes if they are not HIIT based. Many classes involve lengthy warm up and cool down sessions which eat into your training time.

 

4. Get yourself a nice personal music player with your favourite tracks. Once you pop on your headphones, your concentration should be multiplied.

 

By following these steps, your training time will be maximised and you'll see results much faster than before.

IS RUNNING BETTER THAN WALKING

You know, if I had N100 for every time someone asked me this question, I would be quite the millionaire.

 

Many runners caution against just walking, insisting that walks do not burn enough calories for weight loss. Walkers, in turn, warn that running can be too hard on the joints and bones over prolonged periods of time. A number of studies have been conducted in regards to the age-old debate concerning whether the stroll or the sprint wins this race for better health. And the conclusions?

 

Running does burn more calories than walking per hour, which makes running a better fit for those whose longterm fitness goals centered around weight loss. A study completed by the Life Sciences Division of the Lawrence Berkeley National Laboratory compared recreational runners and walkers in 2013. The survey compared stats such as age, weight, height, health risks and existing health problems, and took a sampling of nearly 50,000 runners and walkers over the course of six years. The results proved that runners, statistically, were in better shape

 

 Walking has a real edge over running in how accessible it is for a person to start doing, however. Walking does not place undue strain on the joints, does not strain or tear muscles, and does not require shoes that are designed to specially absorb the shock of pounding the pavement, which running does. Running has also been known to elevate the likelihood of cardiac distress in distance activities, such as marathons. Likewise, running has been linked to osteoarthritis as well as damage to cartilage over time. Choosing which habit, running or walking, is better for longterm fitness goals is up to the individual; the choice seems to be centered around whether a person is looking for rapid weight loss and increased endurance, or in building a manageable routine and maintaining a healthy body.

Research suggests that walking can offer the same health benefits as its speedier cousin if the activity is done for a longer period of time. It is not inadvisable, either, to both run and walk in variation. Fitness experts urge runners and walkers alike to listen to their bodies and to neither strain nor take it too easy where personal fitness is concerned. The benefits of both activities manifest themselves over time and bear repeating for the best results.

 

 

 

 

 

WHAT SELF DEFENCE STYLE SHOULD I PRACTISE?

There are a few things to consider before choosing the martial arts style that's best for you.

Are you only interested in getting a good workout or in better shape before stepping foot in a martial arts studio? If so, then a cardio-kickboxing class might be the right choice for you. Cardio-kickboxing is a great way to introduce yourself to martial arts, and there's probably a class offered at your local gym. You won't learn intricate techniques, but you will build up the musculature and stamina needed for a lot of martial arts.  Getting in better shape and feeling stronger will definitely give you a huge boost if you decide to try a traditional form of martial arts.

You shouldn't worry about getting hurt (besides the occasional bump or bruise), but you still need to consider your comfort level when it comes to getting ‘up close and personal’ with someone you don't know. If you're ready to dive right into some hardcore fighting, then you might want to try Brazilian Jiu Jitsu, Muay Thai kickboxing, or Krav Maga. If you want to learn a martial art at a less aggressive pace, then Tae Kwon Do, Karate, or Wing Chun Kung Fu might be more to your liking.

Brazilian Jiu Jitsu is a streamlined form of grappling designed for maximum impact that includes choke holds and limb locks. It's very intense and not for the faint of heart, but if you're looking for self-defense, it can't be beat. There are belts in Brazilian Jiu Jitsu, but you won't be learning forms or katas to advance. Advancement in Brazilian Jiu Jitsu depends on how well you spar, which means you’ll have to prove your ability on the mat.

Muay Thai kickboxing will literally kick your butt, and it's one of the best standing fighting styles out there. And like Brazilian Jiu Jitsu, you'll only advance by actually fighting in the ring. There are a lot of schools offering "mock" Muay Thai that's really just a blend of other fighting styles, so make sure the school you choose has certified Muay Thai instructors.

Krav Maga is the official self-defense system of the Israeli Defense Forces, and it's specifically designed to teach you effective and practical hand-to-hand combat techniques. It's an amazing workout, and most schools have great programs for women.

You'll do a whole lot of kicking in Tae Kwon Do, but you'll also have to learn about the spiritual side of the martial art. Tae Kwon Do is very popular, so you probably won’t have any problem finding a program in your area.

Karate is the term most associated with martial arts, but there are a variety of styles of Karate to choose from. Karate styles are based on striking with both hands and feet, and you can find styles that emphasize either the more philosophical or combative aspects of the art.

Wing Chun Kung Fu is a martial art that emphasizes close-range striking and combat techniques, and legend tells that it was developed by a woman. Bruce Lee originally trained in Wing Chun, and if you've ever seen a martial arts film where the star is practicing on a wooden dummy that has sticks jutting out, he was probably practicing Wing Chun.

Capoeira is fantastic way of building self defence skills, whilst gaining cardiovascular fitness and advanced muscle development. As a street based martial art, it emphasizes close quarters sparring and creative offensive and defensive techniques.

In order to advance in Tae Kwon Do, Karate, or Wing Chun, you'll have to learn forms or katas, which are a specific series of complex movements. If the idea of have to actually fight to advance doesn't appeal to you, then you might want to one of those three styles.

Everyone is a beginner at some point, so you shouldn't be nervous if you've never punched or kicked anything before. At the end of the day, a martial arts studio is a business that needs new clientele in order to thrive, and women mean big business. Most studios will offer free or low-cost introductory lessons, programs for beginners, and programs designed specifically for women, so do a little research beforehand and find a studio that has a variety of options that suit your needs

HOW TO EMPOWER WOMEN THROUGH SELF DEFENCE TRAINING

 

I believe it is essential for women to be fearless in order to survive in today’s world. I recently started teaching unarmed combat to a few women from my gym and they have all reported feeling more empowered to negotiate their daily lives after undergoing some sessions of self defence training.

 

Self-defence is a psychological endeavour. Unfortunately, women who come to my classes often feel that they aren't young or fit or flexible enough to defend themselves from attackers. This is the first issue that needs to be addressed, as fear is what the attacker counts on.

 

I usually start by improving the client’s fitness levels and building their confidence alongside. I then repeatedly put them in situations when they are under attack and teach them how to combat the threat. It’s an elaborate process that aims at empowering them, and more often than not, the ladies rapidly rise to the challenge, pushing themselves to levels of performance which they never believed they could achieve.

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.

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."

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.

 

CROSSFIT: MEET YOUR LIMITS

CrossFit began with Greg Glassman, a trainer and gymnast who started training clients in his garage in the 1970s. Over the past decade, CrossFit has swelled to a subculture of gyms with more than 1,500 locations worldwide. they usually contain some combination of bodyweight exercises, plyometrics, Olympic lifts, sprinting and use of implements like kettlebells. The training is intense and done for a time - workouts rarely last more than 20 to 30 minutes. Thus, while CrossFit followers typically join to improve performance, they inevitably build muscle and get leaner, too.

I scrounged around and dug up some CrossFit exercises which will spice up your workout repetoire and swiftly improve your strength and muscle definition. Perform the exercise as a circuit, completing one set of each without rest. Between circuits, rest as little as possible. Do seven reps of each move and repeat for seven total circuits. Time yourself; try to beat your time each session.

 

 Renegade Rows:

 

Hold a dumbbell or kettlebell and get into push-up position while balancing on the weights. Keeping your shoulders squared, press one dumbbell into the floor while rowing the other bell to your ribs. Lower the weight and repeat on the other side.  Aim for 100 reps on each side.

 

 

Burpee
 

Stand with feet at hip width and arms at your sides. Dip your hips and knees and swing your arms back to gather momentum. Jump as high as you can and then land with control. Immediately lower your body into a squat. Then touch the floor in front of you and shoot your legs back so you end up in push-up position. Perform a push-up. Then jump your legs back under your chest and stand up.

 

 

Overhead Medicine Ball Slam
 

Hold a medicine ball (use one that bounces) with both hands. Push your hips back and bend forward, lowering the ball almost to the floor between your legs with arms extended. Then explosively, swing the ball overhead, extending your legs and back so you come up onto the balls of your feet. Push your weight back into your hips and throw the ball down towards the floor as hard as you can and catch the ball as it bounces back up. This workout builds your rear delts, traps and shoulder muscles while increasing your heart rate.

 

Try out these few exercises and tell me how it feels in the morning.

 

 

 

 

 

 

 

 

5 SECRETS TO BUILDING A BIGGER BENCH

The barbell bench press remains the king of exercises, and the bigger your bench, the greater your bragging rights within the gym. Bodybuilders and people with physique-oriented goals know that a bigger bench equates to a larger, rounder, fuller chest as well as bigger shoulder and triceps muscles. Improving your bench press has the added benefit of building your mental muscle, as it requires a significant amount of fortitude to lift a wright capable of crushing you into the ground.

 

 

 

1. Accelerate

 

Compensatory acceleration training, or CAT, is lifting sub-maximal weight with maximal force, which teaches the nervous system how to recruit more muscle every time you lift. The speed creates the illusion that the weight is lighter than it really is, thus enabling your body to handle greater amounts of weight.

 

2. Add Dead Benches to your routine

 

A dead bench is done in a power rack with the weight resting on the pins set just above your chest. The weight starts at chest level—not in the arms-extended position—and is pressed up as explosively as possible. Because of this, you'll develop tremendous starting strength at the bottom of each rep. 

 

3. Do more sets with Fewer reps

 

Since you're training for a one-rep max, the first rep of every set is extremely important. Even when training with loads as light as 50 percent of max, most powerlifters keep the repetitions low, opting to do more sets to achieve volume when it's needed.

 

4. Build your Arms

You can't press huge weights with spindly arms. in order to avoid injury, you have to build your triceps and deltoids. However, don't forget the biceps because they help stabilize the joints (as an antagonist muscle to the triceps), and strong forearms help you squeeze the bar tightly. This will make the weight feel lighter in your hands.

 

5 Meditate

 

Few people realise that bodybuilders actually need to meditate. Your central nervous system isn't adept in differentiating between a real experience and an imagined one. Set some time aside every day to visualize blasting through maximal weights.

 

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GYM BELLE: ABBYE 'PUDGY' STOCKTON

 

Abbye “Pudgy” Stockton was a pioneer of women’s body-building, and she did much to increase interest in weight training among women.

 

Pudgy was anything but pudgy. She had a strong looking, well-proportioned and athletic build, and she radiated good health and vitality. She was one of the first body-builders to show that weight training can help women look and feel better. She first lifted weights to help tone her body and improve her self image after a period of weight gain lowered her self esteem and reduced her natural beauty. After taking up weight training, Pudgy won the nationwide “Miss Venus” contest.

 

 

Following her victory, she helped women across the world improve their figures through her “Barbelles” column in Strength and Health, a monthly column which debuted in the July, 1944 issue of the magazine. Pudgy also opened and operated a health studio in Santa Monica, California with her husband Les, a former lifting star.

 

On June 26, 2006 Pudgy passed away. How many of the hundreds of thousands of women today who engage in weight lifting, power lifting, bodybuilding or other form of exercise for health and vitality realize the debt of gratitude owed to Pudgy Stockton? She was a true trailblazer and a woman of strength

 

 

 

MOTIVATION

UNPRODUCTIVE GYM HABITS

I see this happen everyday, a lady comes into the gym and walks straight to the elliptical. She spends 30 minutes in half hearted work whilst chatting with her friend who is on the next machine, gossiping on her smartphone (and taking a few selfies while at it).

 

 

REALLY???

 After this, she packs up her stuff and moves to the treadmill where she strolls  at a leisurely pace while chatting on her phone and scoping out the hot guy in the room.

 

Then they wonder why they don't see any tangible results....

 

 

 

 

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!!!!

 

 

 

 

 

 

 

 

 

 

 

 





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