Health and Fitness Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips : Men's Exercise And Health And Fitness Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Wednesday, 5 February 2014

Men's Exercise And Health And Fitness Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

Men's Exercise And Health And Fitness Biography

Source google.com.pk

In my 25 years as a professional in this industry, I have managed to put together not so much a “rulebook,” but a basic set of guidelines that seem to work for, and apply to, just about everyone. Of course there is some variation from individual to individual in terms of genetics, fiber types, metabolism, recovery ability, etc., and these differences will certainly affect how well and how efficiently each of us can build a more muscular body. However, there are several “universal truths” that can help everyone reach their muscle building goals in a reasonable period of time. I call them the “Growth Guidelines.”

1. Base Majority of Training on Compound Moves

While I have nothing against machines and cables, there is no doubt that the greatest muscle builders are free-weight compound exercises. There is nothing wrong with using machines or cables, but if you want to get huge, make free-weights the cornerstone of your program.

2. Use Strict Form

Using strict form on all of your exercises will assure that you are stimulating the muscle that you wish to target. Those that “throw” the weights up when doing side laterals or barbell curls, for example, are only cheating themselves out of growth. Once you reach failure using strict form, THEN it is ok to use momentum (to a reasonable degree) to try and extend your set a bit further.

3. Don't Overdo It

Our bodies have limited amounts of recovery ability, as well as a limited amount of “energy” to put toward building new muscle tissue. So, here a few sub-guidelines to follow to keep you from overdoing it.

Train no more than 4 days per week.

Do not train more than 2 days in a row without taking a full day off from the gym.

Workouts should last no more than 75-90 minutes.

4. Eat Adequate Protein

This is perhaps the most important of all the advice I can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains no matter how well thought out your training and supplementation programs are. How much protein is enough? For most serious trainees, at least 1-1.5 gram of protein per lb. of bodyweight should be consumed daily.

5. Take Advantage of Post-Workout Anabolic Window

In the 60-minute period immediately following a workout there is such an important opportunity available to aid in the plight for maximum hypertrophy, that I don’t know why anyone would not take full advantage of it. Right after you train your muscles are not only literally starving for protein and carbohydrates, but your entire metabolic machinery is in a state where a tremendous amount of nutrients can be preferentially shuttled directly toward muscle cells, and away from adipocytes. The best thing you can do at this time is to whip up and consume a shake containing 30-60 grams of fast acting (whey) protein and 60-120 grams of high glycemic carbs (exact amounts depending on bodyweight and goals).

Rowing has been a proven strengthening and conditioning tool for ages (Vikings aren’t traditionally thought of as weaklings, are they?). Yet, when it’s time to do cardio, most guys walk right past their gym’s Concept2 rower and head straight for the treadmills. That’s a huge mistake: Rowing is one of the most dynamic total-body exercises you can do. When done correctly, rowing hits the bi’s, lats, spinal erectors, core and legs all at the same time.

When you row at an intense pace – intervals or steady state – you’re asking your heart to pump blood to every muscle in your body. This jacks up your heart rate and creates oxygen debt, which your body pays back by burning fat long after your workout is finished. Rowing form is trickier than it seems, though. To do it properly, we break it down here into two phases: the drive phase and the recovery phase.

The Phases

1 Drive: Sit on the seat, strap your feet in, and grab the handle with both hands. Bend your knees and slide forward with your arms outstretched. Explosively extend your legs while arching your back and pulling the handle to your sternum.

2. Recover: Reverse the process by bending your knees, flexing your hips, extending your arms and sliding the seat forward again. The chain will recoil into the chamber and set you up for the next drive. This phase should take twice as long as the drive.

Once you’ve mastered this technique, start using it before you lift weights. This will get your heart rate high right off the bat and help keep it there for the duration of your workout.

Quick Tip

Row at intervals: Before weight training, do five or six 500-meter sprints with either a one-minute break or a very slow one-minute recovery pace.

Men's Exercise And Health And Fitness Quotes Inspiration Picture Clipart Logo Magazine Images Tumblr Motivation Tips

3 comments:

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