Getting the right fitness equipment is a must if you want to get in shape and feel good. The decision to opt for a machine will largely depend on what kind of a fitness plan you have and what are the benefits you are looking for. However, this decision can be very confusing. Should you go in for free weights or dumb bells, and for how long? Most gyms don’t even have full-time qualified staff to give you sound advice.

Read the rest of this entry »

Share This

Designing a weight training program is simple, at least in theory. In practice however, it is much more difficult because people are so different and their goals are so varied. For example, if your goal is strength, then: How much weight should I use? How many reps? Are more sets better? How “hard” should I train? The same questions can be asked if you’re searching for size (hypertrophy) or local muscle endurance (LME) improvements.

Read the rest of this entry »

Share This

The problem with most people attempting to gain weight these days is that they become discouraged by listening to other weight gain experts. This leads to paralysis by analysis. The main priority is to just start doing something, anything! Any weight training exercise is better than no exercise at all.

Read the rest of this entry »

Share This

Q: What is your opinion of deep knee squats for kids in high school and junior high? We have three athletes that have developed knee problems since starting a program that has been established by a former Olympic lifting coach. - Greg

A: Thanks for the question Greg. Because opinions are of little assistance in matters such as these, let’s start with the facts, which are numerous. Opinions just lead to arguments on the level of my “guru can beat up your guru”. First of all, any exercise analysis must be based upon determining potential risk weighed against potential benefit.

Read the rest of this entry »

Share This

While I don’t know your current fitness level or your present weight, I do know that you are unhappy with one or both of these areas of your health. Otherwise, you wouldn’t be reading this right now. If I could wave a magic wand and help you gain the extra weight you want, I would do it. Unfortunately, you probably already know it’s never going to be that easy. What I can do, however, is provide you with some factual information that will help you achieve the weight gain goals that you desire.

Read the rest of this entry »

Share This

1. Make sure you use a full range of motion. For example, let’s say your full range of motion on the bench press is 2 1/2 feet, that means that 1 rep (up and down) is 5 feet total. And let’s say that each rep takes 6 seconds (2 up and 4 down). Now if you use 250 lbs for 8 reps the power would be - 250 lbs times 40 ft divided by 48 seconds, which equals 208.3 ft-lb/sec.

Read the rest of this entry »

Share This

When it comes to gaining weight naturally, you have to know your body type. We are all born with a different genetic blueprint. Understanding what all three body types are and which one you fall into will help you achieve whatever weight training and diet goals you set for yourself. Based on your body frame size, body fat percentage and weight, you fall into one of three body types: Endomorph, Ectomorph, or Mesomorph.

Read the rest of this entry »

Share This

The recent studies regarding flax seed and the benefits of flax seed oil are great news for anyone interested in fitness and bodybuilding, since flax seed oil turned out to be one of the best sources of an essential fatty acid called alpha linolenic acid. In the human body, alpha linolenic acid is converted into an omega-3 fatty acid and enhances the insulin sensitivity within the muscle cells. In addition to this, flax seed oil stimulates steroid production and serves as a valuable source of energy.

Read the rest of this entry »

Share This

Relative to carbohydrates and protein, fat has received considerably less attention as a credible macronutrient and supplements for athletic improvement. In fact, the recommendation to avoid fats is a prevailing suggestion. Often fueled by public misconception, fats have taken on an unfavorable reputation as strictly harmful. Much of the trepidation arises from the fact that high intakes of fat are associated with heart disease and cancer, and that fat contains more than twice as many calories (9 calories per gram) as do carbohydrates and protein. What is neglected, however, are the many essential physiological functions that are accomplished through the ingestion of fats. Furthermore, although some types of fats can be delineated into harmful categories, others, when used correctly, can be deemed beneficial.

Read the rest of this entry »

Share This

Warming Up For Exercise
Warming up prepares the body for physical action. The process involves stretching exercises and physical activities that gradually heat the muscles and elevate the heart rate. A brisk walk, slow jog, jogging or hopping in place, rope jumping, and selected calisthenics will raise the heart rate and increase muscle temperature. Participants should break out in a sweat during the warm-up. This indicates that heart rate and body temperature have increased to some extent and the individual is ready for more vigorous activity. The warm-up should last 5 to 10 minutes.

Read the rest of this entry »

Share This