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.

 

 

INTENSITY: THE KEY TO FITNESS SUCCESS

A gym peeve of mine is seeing people working out with too little intensity (intensity refers to how hard you work). I often see gym goers lifting far less weight than they should be working with, reading novels, and carrying out animated conversations during their workouts. As a general rule, if you can carry on a conversation whilst you are working out, then you are not working at the appropriate intensity. You should feel like your muscles have been thoroughly worked out, but you should not feel so utterly exhausted that you can't do anything else after the workout.

 

 

You can improve your workout intensity by working out for shorter periods of time whilst increasing weights and distance, cross-training, working out on an incline bench, and maximizing your body weight while working out, by using a weighted vest or ankle weights.

 

Research has shown that the higher the intensity, the more calories you burn, not only while exercising, but after you leave the gym, when your body benefits from an“after-burn” mode. Research also indicates that strenuous exercise blunts your appetite after workouts more effectively than longer sessions of easy exercise do.

 

By increasing the intensity of your workouts, you save time and improve your fitness, helping you to achieve and exceed your fitness goals much faster.

 

 

 

 

 

 

 

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

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.

 

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."

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.

 

 

 

 

 

 

 

 

 

 

 

 

 

5 EXERCISES FOR A FULLER CHEST

Building a fantastic chest is not rocket science, as made out by some fitness publications and personal trainers. However, it requires a lot of discipline and proper use of some basic exercises. This Circuit is designed to blast your chest from different angles, leaving you with a fuller, stronger chest. The aim is to continue the circuit until you can go no further, so I wont prescribe that you do a particular number of sets.

 

Barbell Bench Press

 

This is a gym staple and  if I was paid a dollar for every bench press rep I see each day I go to the gym, I would be a millionaire by now ( and not only in Nigerian Naira!).

 

Work with wide and medium grips, and go for high reps, increasing the weight as you go until you reach the point where you can only deliver two reps (semi -exhaustion). I usually start out with 20 reps to warm up my muscles before I blitz my chest. The aim of the bench press should be to test your mental and physical mettle, not to showcase your ego, so chuck your ego at the door!!

 

 FLAT DUMBELL FLYE

 

 

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises. you should emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Try to touch the weight together gently but don't worry about clanking the weights together initially. perform each set to exhaustion.

 

PUSH UPS

 

 

This exercise is supposed to push blood into your pecs and build endurance in your triceps and shoulders, whilst giving your muscles some rest from the weight you've just lifted. Aim to hit 100 reps at least, building your endurance until you can successfully crank out 500 reps in the course of the entire circuit.

 

INCLINE DUMBELL PRESS

 

This exercise helps build your upper chest, giving you that 'shelf' that makes your pecs look impressive. Select a challenging weight and keep the same weight  throughout the circuit, but bring your muscles to failure during each set. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

 

BAR DIPS

 

This fairly underrated but highly effective exercise is a fantastic cap to your workout, as it isolates and totally decimates the muscles of your chest, while developing hard core muscle endurance. Bar dips also work on the rear and front deltoids.

 

 

Round off your workout with some stretches to expand your pecs and give you a more defined look.

 

 

 

 

 

 

5 REASONS WHY YOU ARE NOT BUILDING MUSCLE

Here’s a question I see time and time again in online bodybuilding & fitness forums:

 

“Hi, I have been working out for X months and I have only gained Y pounds. I train hard and have been taking XYZ supplements. I can’t gain weight or get stronger! Please help!”

 

In most cases, after trying to gain weight for several months the person will quit. That’s a pity, because the only thing stopping the person from progressing is knowledge. Here are some reasons why many people do not build muscle:

 

 

 

1. You’re not getting enough calories

 

Most people are surprised at how many calories they need just for maintenance! Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger.  Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight.   You need to remain in a state of calorie surplus to retain and maintain muscle growth.

 

2. You’re not eating the right foods

 

Generally speaking, if you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle.

 

The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

 

Now all you need to do is spread those amounts over 6-7 meals per day.

 

3. You’re not eating enough meals

 

When you eat is just as important as what you eat. The days of eating “3 square meals” are long gone. Research has shown that eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight. Think of your body like a log fire. If you put too much wood on at once, the fire burns slow and sluggish. But if you gradually add more wood as the fire gets bigger, it burns more efficiently and gets bigger.

 

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks.

 

So you’re probably thinking, “I don’t have time to eat all those meals”. If I had a dollar for every time I heard that I could retire. The truth is you can, it just requires a bit for forward planning. There are endless ways you can cook and store food for meals throughout the day. Spend a few hours on a Sunday afternoon cooking up your lunches and snacks for the week. Use your imagination and devise tasty and healthy meals to build up that muscle mass.

 

The other option is weight gain shakes. There’s nothing easier than banging some water into a shaker with some powder, having a shake, and drinking. Good meal replacement shakes usually contain around 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates. It’s literally a meal in a cup. All you need is a few shaker bottles, add the powder before work, then just add water and drink on the job. However, care must be taken not to overdose on shakes as extended overdoses may have negative effects on your kidneys and liver.

 

4. You’re not getting enough water

 

Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to rehydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a serious problem, and in extreme cases can lead to death. Here are some signs of dehydration you should look out for:

• Feeling thirsty (obviously)
• Fatigue. Feeling tired for no apparent reason.
• Dry mouth and possible sore throat
• Headache
• Loss of appetite
• Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. however take care not to drink excessive amounts of water as it may lead to iodine deficiencies, as well as other less desirable and potentially fatal conditions.

 

Some supplements, like creatine, may lead to dehydration. If you’re using creatine monohydrate you should increase the amount of water your consuming.

5. Your workout routine sucks

Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

 

A good workout routine needs the following:

 

• Training days arranged to allow for adequate rest
 
• Muscle groups arranged so overtraining does not occur.
 
• Muscle groups arranged so that each muscle can be worked to maximum effect
 
• A good selection of compound and isolation exercises
 
• Good warm up and cool down
 
(To be continued)

 

 

 

 

 

 

 

 

 

 

 

CAN TOO MUCH CARDIO MAKE YOU FAT?

Culled from fitness bloggers

 

So, everyone who reads my blog knows that I love to exercise. I suppose you could say I am a little addicted. I can’t live without it. But that isn’t such a bad thing right? What’s wrong with keeping yourself active and healthy? However, I was surprised to find that too much exercise can actually be a bad thing for those of us who exercise for weight loss. That’s because too much exercise can actually cause our bodies to store fat rather than burn it.

 

 

A recent study showed that too much cardiovascular exercise at too high an intensity can cause the body to become depleted and worn down and this can actually slow the body’s metabolism as we go into survival mode. This means that our bodies will try to hold on to our fat stores rather than burn them. In such situations its not uncommon to actually lose muscle and preserve fat. Not what we want!

 

So how can we ensure that we are exercsiing in a way that will ensure we burn fat not muscle?

 

1. Firstlly make sure that you enjoy exercise. Keep the workouts at a level that ensures you still enjoy what you’re doing. If you work so hard that you begin to totally dread every new workout and feel drained, chances are you are doing too much. It doesn’t have to be pure agony for you to derive benefit.

 

2. Make sure that you add resistance training to your workout regime at least twice a week. Too much cardio and not enough resistance can cause your body to stop burning fat effectively. This can be in the form or weights or just by using body weight exercises. Using our muscles and building them ensures that we don’t lose muscle.

 

3. Try to reduce cardio if you are pushing yourself too much. 2-3 cardio workouts a week of 30-45 minutes at moderate to high intensity is sufficient for most people.

 

4. Try using intervals as a way of breaking up your workouts. You can speed up your metabolism and burn fat whilst spending less time exercising. Replace long runs on the treadmill with short 15 minute interval circuits to help boost your metabolism.

 

5. Ensure that you get plenty of sleep. This helps your body to repair and recover from the day’s stresses and strains. Look at ways to reduce your stress if you have trouble sleeping.

 

6. Eat a healthy balanced diet and don’t cut out food groups or starve yourself. Sensible eating and portion control ensure that you eat a balanced diet that will give you all the energy your body needs.

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!!!!

 

 

 

 

 

 

 

 

 

 

 

 





300: RISE OF AN EMPIRE---I AM NOT A SPECTATOR!!!

"I never believed I'd have a six-pack, especially not at 35 years old," says Sullivan Stapleton, star of 300: Rise of an Empire. "I always thought it was a genetic blessing. It's not. You just have to be willing to do what it takes." In 12 weeks, Stapleton managed to shed 25 pounds of fat.

 The human body was never created to seat behind a desk, or in front of a television. It was created to climb mountains, swim rivers and lift obstacles.  Few movies resonate with the male psyche as effectively as '300' and its sequel '300: Rise of an Empire." 

 

With a bit of digging, I was able to unearth the workouts that turned these 'farmhands' into bad ass warriors.

 

 1. Warm up by rowing 500m in less than 1 minute 30 seconds. This could be performed on an automatic or manual rowing exerciser.

2. Perform 4 Sets of Goblet squats, using either dumbbells or kettlebells. Use as much weight as you can without sacrificing good form, reducing the weight by 2kg after each set.

Goblet Squats

3.  Drop down and deliver 100 - 200 pushups, You're going to need the strength to wield your swords. use as many sets as necessary, but get it done. Strive to reduce the number of sets required to reach 200 reps.

4. Deadlifts- you can't build a respectable body without them. Go heavy, and get bigger. perform 4 sets of 12,10,8,6 reps respectively.

 

Build your destiny!!!!

10 REASONS TO HIT THE GYM.... HARD