Wednesday 28 May 2014
Saturday 24 May 2014
Reasons You're Holding onto Body Fat
10 Reasons You're Holding onto Body Fat
1. You're Eating Too Much
2. Not Eating Enough Protein
3. Drinking Too Many Meals
4. You Think You're Eating Healthy
5. You're Not Training Intense Enough
6. Too Much Cardio
7. Not Managing Your Stress
8. Lack of Sleep and Rest
9. Not Drinking Enough Water
10. No Consistency
Friday 23 May 2014
Easy Metabolic Boosters
4 Easy Metabolic Boosters
Metabolism is such a nebulous term in the fitness industry. But it has a specific and very elaborate meaning. For our purposes, it is the rate at which your body burns energy. This, of course, is good to know for those of us concerned with body composition because the more energy you can burn, the leaner you will generally be. Resting metabolism refers to the rate that your body burns energy while you do nothing. So if you can find a way to crank up your metabolism, you’re on your way to a much better body. There are a few ways that you can enhance this rate of burn and some might be less obvious than others.Use this short checklist to see if you’re doing as much for your metabolism as you can.
1. Exercise
Thursday 22 May 2014
How to Train Hard in a Commercial Gym
How to Train Hard in a Commercial Gym
You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach.
1: Forget the Supersets
Wednesday 21 May 2014
Popular Lifts You Can Live Without
7 Popular Lifts You Can Live Without
We asked certified personal trainer John Rowley, author of The Power of Positive Fitness, his thoughts on a handful of exercises people should consider omitting from their regular routines. And without hesitation, he had answers.
“Just watch what everyone else does in the gym. If you do the opposite, you’ll get in great shape,” he quipped. Some of his thoughts on certain staple lifts will likely surprise you. “There is a time and a place for all of the exercises I mention, but sometimes the risk just isn’t worth the reward, or the movement isn’t necessary."
Check out the 7 exercises on this list and see if you agree.
1. Shoulder Press
Tuesday 20 May 2014
HOW MANY SET IS ENOUGH
HOW MANY SET IS ENOUGH
How many sets do you do per exercise? One? Ten? Somewhere in between? Most fall somewhere in the middle but there are the outliers at either end that are loyal to that choice, almost to a fault. Research and anecdotal evidence have shown that ultra high-volume training can only be done for short periods before over training (or injury) occurs. But what about one-set training?
Six-time Olympia champ Dorian Yates was a fan of this kind of training – warming up then taking one disturbing set to failure – but suggesting one set works best for everyone is a violation of the Principle of Individual Differences.
Those who favor this type of training, known as high-intensity training (HIT), seem to have an issue with rest of the scientific world on the Principle of Individual Differences. Furthermore, when training with a high level of intensity all of the time, both the GAS (general adaptation syndrome) and SAID (specific adaptations to imposed demands) principles are violated.
High Volume Findings
The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”
Bottom line is HIT done all the time can be tough on the central nervous system and does not provide adequate work to maximize hypertrophy. Champions do more work and science agrees.
Source: Google, MuscleandFiteness.com
Monday 19 May 2014
Things Never to Do in a Gym
13 Things Never to Do in a Gym
When it comes to gym etiquette, we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.
Take extra precaution and learn the 13 things you should never do in a gym—you’ll make a lot less enemies.
1) Don't use a mat or bench without cleaning it
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