Category: Fitness

Benefit From Trampoline Exercises

  • Agility and coordination- it will teach one in coordinating the movement of their legs and arms while keeping the balance
  • Keep blood pressure and cholesterol in check- to jump on a trampoline will not stress the joints, but will help a great deal in lowering triglycerides, blood pressure, cholesterol levels, weight loss as well as detoxification via the lymphatic system
  • Improved efficiency and heart strength- these exercises will help in strengthening one’s entire body, including the lungs, heart, bladder, kidneys and liver
  • Enhance lower and upper body strength- with the help of trampoline exercise one can develop their lower and upper body strength as effectively as that of weight lifting without the tension of pulled muscles or muscle strain
  • Better flexibility and posture- to jump on a trampoline will help to lengthen and strengthen muscles and toning the same which will automatically improve the posture
  • Plyometric training- also called jump training it indicates the motions that are involved in jumping. It is best to perform such exercises on surfaces which have resilience like trampolines and rebounders
  • Fitness training- most athletes select the trampoline like another exercise form for increasing their strength and stamina. It is 70% more efficient in fitness training compared to track running for the same amount of time

Trampoline exercises offer plentiful health benefits. It can burn fat, tone the body, helps the immune system and also cuts down the chances of falling sick. Though trampolines offer an intense workout, especially for the bones and muscles, the pad or mat absorbs about 80% of the shock especially from the rebound. As opposed to playing tennis or jogging, trampolines will offer a human body with the all-round workout and at the same time decreasing the danger of injury to the joints particularly the knees and ankles. The bottom line is doing these exercises is worth it.

Introduction To Getting Toned

“Tone” refers to the condition of your muscles. It should be tight and firm but you must also reduce your level of body fat so it will not obscure visibility or definition.

At rest, your muscles are in a state of partial contraction. When required, muscles fibres contract priming your body to action. Muscle contraction is more evident in a lean but built physique. This is why over the years the word “tone” has been associated with a trim, tight and firm body.

The first component is resistance training. When you apply resistance to muscle it responds by recruiting fibres to handle the amount of forces directed to it. Staying frequently active helps with toning your muscles and helps burn off excess body fat by increasing your metabolism.

There are many ways to apply resistance to muscle but the best way is by lifting weights. With a weight training program, you can adjust the amount of resistance by tweaking the amount of weight or increasing the number of reps.

The second component is cardio. The most effective form of cardio is High Intensity Interval Training (HIIT). Not only does your body use stored carbohydrates as the primary fuel in HIIT but your metabolism stays elevated 48 hours after exercise. Your body becomes a fat-burning machine!

Finally, the third component is diet and proper nutrition. You need the right sources of calories to fuel your workouts and to jump-start recovery after a productive training session in the gym. A well-planned diet made up of healthy and nutritious meals will help unveil your toned physique!

Getting all these components to work and complement each other will be the key to a successful body toning program.

Before you embark on a muscle toning program, visit several exercise websites for specific exercises for toning up as well as specific diet tips.

You can exercise all day long but having the correct diet will be the key to making that muscle tone visible to the world and ensure all your hard work pays off!

Got Bigger Arms

Then in my 26th year, I learned about the pull-up bar. My cousin was moving to another province and I was helping him to move. He had a pull-up bar there and asked if anybody wanted it. One of the other helpers said he wanted it but that couldn’t happen, I took the pull-up bar and immediately put it in my car.

What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. “Do you take steroids?” “What do you eat?” “What kind of exercises do you do?”

I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don’t know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I’ve gained using the pull-up bar.

Now I don’t have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, ” no guns are allowed in the buffet.” Or even the next day on my way to that same buffet being stopped by three women who crowned me as “the best looking man on the resort”, while my wife was standing next to me.

This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time!

Fitting a Workout in on a Busy Day

Go Compound. First, ditch all the isolation exercises you have in place and focus strictly on compound movements. These will work for multiple muscle groups at once, hence give you the biggest “bang for your buck,” so to speak.

Examples include…

  • squats,
  • deadlifts,
  • bench press,
  • bent over rows,
  • shoulder press, and
  • pull-ups.

These should be the mainstay of a short-on-time workout program.

Super set. Next, focus on super setting your exercises as much as you can. If you can pair together one upper body move with one lower body move, you will see the best results as one-half of your body can rest while the other half is working.

Super setting your exercises cuts back on how much downtime you have for rest, ensuring you are not wasting any unnecessary time in the gym. As a bonus, it will also keep your heart rate up, giving you cardiovascular like effects.

Do Abs Between Sets. You can also choose to do core movements between your main exercises as a way to keep your body moving and strengthening your midsection at the same time. It will save you from having to devote another ten minutes in the end to do abdominal work.

Improve Lean Muscle Mass Gain

Time Your Carbohydrate Intake.

When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.

Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your post-workout meal.

Focus On Compound Movements.

Next, when you do hit the gym, think compound movements. These are going to give you the best bang for your buck so to speak, allowing you to work multiple muscle groups at once.

These exercises include moves like…

  • squats,
  • deadlifts,
  • lunges,
  • bench press,
  • shoulder press,
  • bent over rows,
  • pull-ups, and
  • pull-downs.

Focus your time on these, adding isolation exercises to the mix only once these are completed. You will not build more lean muscle mass doing bicep curls all workout long.

Think Frequency, Not Volume.

Finally, when planning your workout sessions, think frequency, not volume. While it is great to be doing multiple sets each workout, it is better to hit the gym more often than go overboard each workout session. Do too much each workout session, and it will take you a long time to recover, which will slow down your progress…

  • 15 to 24 sets each workout is the most you should aim to do.
  • some people may even get away with less – 12 to 15 sets per session.

Keep these points in mind, and you can feel confident you are on your way to muscle building success. Do not fear scale increases – if its muscle you are gaining: perfect.

Info of Kettlebell Tempo Training

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after the concentric phase. To help visualize this, in a pushup, the eccentric phase is bending your arms and lowering yourself toward the ground, and the concentric phase is pushing yourself back up. So, at a 1010 tempo, one second is spent going down, then one second is spent going up, with no pauses before or after either of these motions. For a 4010 tempo, 4 seconds are spent bending the arms and going down toward the ground, and one is spent pushing up. For exercises that demand explosiveness and fast flexing, the tempo may include an “X” instead of a number. This is commonly seen in the Olympics where X0X0 tempo lifts are commonly performed; explosive eccentric and concentric phases, with no pauses before or after either. For hypertrophy exercises and attempts at mass gain, the most effective and commonly used tempo is 40X0.

When taking tempo into consideration, changes can be made to the amount of time your muscles are spending under tension. Time Under Tension, or TUT, is a measure of how long a muscle, or group of muscles, is under the weight of the load. When it comes to strength training and maximizing muscle mass, more TUT is necessary. For strength training with kettlebells, 40-70 seconds of TUT is the optimal time period, anything shorter than this would result in lesser hypertrophic gains. Basic math can be done to see the difference in Time Under Tension between tempo and non-tempo training. Taking a look at the real-world variance in the different tempos that are used is a good way to paint a picture for why it’s so important to include tempo training into your kettlebell workouts for strength gains. For a typical 1010 kettlebell overhead press for example, a single rep will take approximately one second to push and one second to relax, making the total length of the rep 2 seconds. Over the course of about 12 reps per set, this equates to 24 seconds of TUT. However, if you are adhering to tempo training, the length of a single rep will change. If switching to a 40X0 tempo kettlebell press, the flex will be immediate and there will be no pause at the apex before dropping the weight back down and relaxing for 4 seconds. When the kettlebell returns to the resting position, there is no pause and it is immediately lifted for the next rep. The total time for this rep is about 5 seconds, with a total of 60 seconds of TUT for a set of 12 reps. When taking tempo into account, the same weight, reps and sets can be used to achieve better strength training results. This is why tempo training is so important for real mass and strength gains. If you’re only taking into account reps and sets and disregarding the time taken to complete each of these, you will be missing out on making large strength and mass gains in your kettlebell workout.

When your goals are to increase strength and mass, many people often increase the weight of the kettlebell that they are using and make adjustments to sets and reps to maximize muscle gains. Although this is an effective way to increase strength, it’s important to note that tempo can also be altered to get the most out of each rep. Although it may take more concentration, tempo training is one of the most effective ways to successfully reach your strength training goals with kettlebells.

Get a Bigger Butt Naturally

Food

Whether you are looking to maintain, gain or lose weight, a practical start to this process is to make appropriate changes to your diet. A basic area to start is to make sure processed or junk foods are removed from the diet. Plus, this type of food is generally unhealthy, and can lead to increased body fat all-round. Foods to add healthy weight include carbs like oatmeal, multi-grain pastas, whole wheat, brown rice and potatoes.

Additionally, a diet can benefit from protein foods like fish, soy, beef, beans, nuts, eggs and chicken. The increased protein intake is useful when it comes to building muscle on the buttocks. Plus, a well-planned diet is useful to maintain the preferred healthy weight, regulate hormones, and supply the body with what it needs to grow.

Exercise

Exercise is an essential part of toning or building muscle on the body. While it isn’t necessary to complete the torturous cardio session several times per week, it is necessary to use the exercises that target the desired muscles. For instance, the gluteus muscles are best toned with exercises like lunges, deadlifts, kick backs and squats. A great benefit of these exercises is that they are easy to perform and can be completed with minimal equipment. Regular exercise helps to create the larger and rounder buttocks by strengthening the gluteus muscles.

Supplements

There are a variety of supplements and natural herbs that can be useful in making the buttock area bigger. The preferred types of supplement are rich in phytoestrogens, which has the ability to up the levels of estrogen in the body. Supplements like fish oil, maca root extract, and bovine ovary are among the choices that include the right ingredients to help achieve the desired curves.

Improve Your Bicep Form

Pinky’s In.

The first trick to be aware of is when you are performing this move is to keep your pinky finger inwards. As you bring the weight up, think of twisting the wrist ever so slightly, bringing your pinky onto your body.

When doing this, you will find you get a sharp contraction in your bicep muscle, improving your mind-muscle connection as well as the contraction you get from the exercise itself.

Elbows Tight.

Next, you will also want to focus on keeping your elbows tight, locked into the side of your body. Keeping your elbows close is critical as when you start to let your elbows lift up or move to the side, you lose some of the tension on the muscle tissue.

Keep your elbows locked into the sides of your body and not budging an inch until the exercise is over.

Shoulders Stationary And Down.

The third tip to keep in mind as you go about performing your bicep curl is that your shoulders should be stationary and down. One big mistake many people make is allowing their shoulders to move as momentum carries them through this exercise.

Allowing your shoulders to go at this time, will take much of the stress off the bicep and could even result in injury. Keep your shoulders motionless to ensure the only contracting happening is coming from your biceps.

Do Planks Daily

Lengthen your Muscles

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

Location, Location, Location

While the plank can be done by anyone, it can also be done anywhere. There are no limitations and this allows you to be free. In the office, at the park, out in nature, at the gym, in your garage, or wherever you choose. I recall doing a plank on the Roberto Clemente bridge in Pittsburgh. By the way, it landed me a commercial. Take your plank wherever you go!

Anxiety Calm

Anxiety impacts millions of people each day, and while medication is often prescribed, there are natural ways to calm the body. Yes planks are an anti-anxiety natural remedy. Exercise serves as a distraction when you are under stress, and planks are one of the best to help calm the body. Get into a plank position and hold it for as long as you can, then lie down on the floor with your arms extended out in front of you. close your eyes and breathe deep for about 30 seconds, repeat the plank and the rest position until the anxiety is gone.

Flat Abs

Flat abs may elude you even after following the perfect combination of exercises and diet either because the body fat level needed for flat and toned abs is below the sustainable level matching our present lifestyle or due to the fact that the body fat level is below the bare minimum needed for the body to function in healthy manner. But this should not discourage one from pursuing crunches and exercises.

So, the objective of flat tummy can be materialized through more exercises than your schedule or temperament can handle. This is to be complemented by keener attention to the diet and adhering to it strictly even if the energy level does not allow it initially.

One has to accept that the body functions as a whole unit and not in discrete parts and this realization constitute the stepping stone for embracing the lifestyle focused on achieving flat abs. Even if the dream of flat abs does not materialize, the realization sets in that one isn’t a failure for not reaching the goal.

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