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Flat-Bench Dumbbell Press

Training with dumbbells, like in the flat-bench dumbbell press, has many advantages, the first being the ability to force each side of the body to handle the weight on its own. If too much time is spent on barbell moves or machines, you miss out on the benefits dumbbells provide such as stabilizer activity. By adding the dumbbell bench press into the mix of exercises, your standard bench press, not to mention the size of your pecs, will improve by leaps and bounds.

Inside the Lift

While the flat-bench dumbbell press allows for stabilizers and balance, it’s possible to relax during the move, and many bodybuilders make that mistake. At the top of the range of motion, most guys bring the dumbbells together, allowing the dumbbells to touch (which actually takes tension off the muscle). But more times than not, they’re not using that moment to squeeze the chest. To keep tension in the pecs at the top, at least for the first few reps, try to press the dumbbells straight up to the ceiling, as if you had a barbell in your hands. You don’t lose any of the attributes the dumbbells provide, but you add constant tension. As you fatigue, you can begin bringing them together over the face to squeeze the pecs as well as to recover.

Best Technique to Add Intensity

At first glance, you automatically assume either drop sets or forced reps would be your go-to tactic, and with good reason, since moving from one set of dumbbells to the next or getting someone to push you past failure seems easy enough. But there is another less popular intensity booster called rest-pause that’s more practical, in which you take brief rest periods during a set of a given exercise to squeeze out more reps. We recommend you use a weight you can lift for 4-6 reps but do just 2–3 reps, rest just 20 seconds, then try for another 2–3 reps with the same weight. Rest again briefly, then try for another mini-set. The reason rest-pause is our method of choice is simple: You don’t need to swap dumbbells and you can do it alone.

After each set, you simply sit up and count seconds, then lie back down and continue the reps. The only stipulation is that you can’t drop the dumbbells to the floor from the lying position, which many bodybuilders do. We recommend actually transferring the dumbbells to your quads and rocking forward to a seated position each time; doing so will not only save your shoulders from possible injury, but you’re also already in the proper position to begin the next set.

Paul Dillett

Phil Heath

How to Develop Strong Muscles - Rules and Basics

To ensure development of your muscles effectively, there are several rules one needs to take into account. These rules are basic yet important; they will lead you down the right path.

Follow them, and you will maximize your results at a rapid pace.

Never Miss an Exercise Period

To succeed, you should NEVER MISS AN EXERCISE PERIOD! The more periods you miss, the easier it is to make a habit of it.

For instance, say you've never missed a workout period for a week. Your body has just adapted to this routine, and is growing rapidly. But when you start to miss more and more sessions, the body's progress will be halted for two reason:

First, by exercising, you're using up the extra food and nutrition for your muscle development. If you don't exercise, all the extra food you eat will be stored as fat. By the time it's really obvious according to the scale, it will be extremely difficult to tone your body back to how you want it.

Second, muscles need activity and stimulation in order to grow and develop. If there's little activity over a certain period of time, the muscles will stop building up, and even begin to shrink. Definitely not what you want.

In conclusion, the longer you maintain without skipping, the better results you will have.

Exercise Every Other Day

For an average person, the most effective way to bodybuild is to exercise every other day, because muscles don't grow when they're working out, they do when they're resting.

When working out, your muscle tissues are being broken down and torn apart, causing blood cells to supply fresh tissue as replacement. Every time this occurs, the body puts a little extra lean tissue over the original.

By exercising every other day, you will break down muscle tissues on Day 1, and allow it to be rebuilt on Day 2. Follow this schedule, and on the days which you rest, your muscles will develop very rapidly.

Exercise Length

The amount of time for each exercise period depends on what you want to achieve. 10-15 minutes everyday will do wonders for a typical busy person. It is best if you work out in the evening, 1-2 hours before or after supper.

What's important is that one should never overdo it. As I've stated before, muscles grow when they're recuperating, not when they're being worked out.

Light Snacks

Before and after each exercise period, eat some healthy snacks to boost your energy/nutrition levels. The best snacks are the ones that contain high carbohydrates and protein, because those will give you the most energy.

All you need to remember is don't overeat. The snacks are to provide you with some energy to help with working out, and should not be eaten in enormous quantities!

Healthy snacks I'd recommend are small servings of: raisins, nuts, and beef jerky.

Determining Equipment Weight

For the workout periods, you must determine a certain weight to start with. A reasonable amount should be moderate;p not so heavy you could barely lift it, yet it shouldn't be so light that you could easily do more than 20 repetitions.

Start with a few repetitions using the moderate weight, and gradually increase until you reach a maximum number. Then move on to a heavier weight and reduce the repetitions a minimum number again. Each exercise requires different repetitions, I've listed them in my exercise tutorials.

Conclusion

Here's where most bodybuilders fail. They don't follow or doesn't even know the basic rules, causing them to invest three times your effort, yet still doesn't achieve better results. Don't mess with rules!

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Use Muscle Building Exercises to Get Strong and Get in Shape

Even the most petite people can work out and use muscle building exercises to burn fat and gain lean muscle mass. Definition in the muscles looks hot and sexy for men and women, and it's up to you whether you want to keep your body lightly toned or go all out bodybuilder-style. The biggest frustration for many people is that even after taking up a healthy diet and proper workout routine, they are still not able to get the results they want. There are a few muscle building exercises that should be included in every workout routine.

The first is squats. The thigh and buttocks muscles can be very hard to tighten and tone, but squats are one type of exercise that never fails. Squats work out the legs and buttocks muscles and help strengthen the body and improve posture as well. Squat down as though you're going to sit on a chair, and hold the position when your legs are parallel to the floor.

Some people actually use a chair which helps them to determine how low to squat before holding, but just make sure that you stop right above the chair and don't actually sit on it. Then you want to hold as you reach the point where your thighs are parallel to the floor and count to five before standing back up again. Another of the top muscle building exercises is the bench press. Unless you have a machine at home you'll need to head to the gym for this one but it's a very easy exercise and one that will offer results even after just weeks of practicing it.

The bench press is another of the top muscle building exercises and one that will work to build serious lean muscle mass. You will need a bench press or support bench, lie down on this and take off the weight. Lower it until your arms are locked and then push it back up and hold at the top before lowering back down again. The bench press is a fantastic exercise that builds muscle fast but you should always have someone spotting you because it can be dangerous, especially if you are using a larger amount of weight.

Another of the best muscle building exercises to use is the military press. You want to grasp the barbell rack and, keeping your hands slightly wider than shoulder-width apart, press the bar until the arms are extended overhead then lower to the front of the neck and repeat. The biggest difference between the military and bench press is that with the first you're standing up and the latter you're laying on a bench. Raise the weight up until your arms are locked and you have completed one military press.

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Muscle Building - The Need For a Strong Core

It's all too common. You can see it at a distance. The person who seems short, stooped over and shuffling along. You can tell this older person did not pay attention to using their core muscles during their life.

Why does age do this to some people? Many people do not regularly extend their neck throughout its full range. As a result, their muscles shorten. Long hours of desk work, or jobs that require standing for long period eventually take a toll on your body. Over time, calcium deposits form in the joints of the neck causing immobilization. Once this occurs, it is irreversible.

The good news is that this can be avoided. Regular exercise that stretches the neck muscles (and other muscles) which will improve mobility. Special consideration needs to be given to the core muscles. The goal is not to build big muscles. If you do basics, you will feel better, prevent injuries to the spine and avoid future health problems.

What are core muscles? Core muscles are the groups of muscles that make up the obliques, abdominal, lower back, and gluteus. These muscle groups are responsible for posture. Therefore, good posture reflects good conditioning of these muscles.

The core muscles form the central part of your body's muscle structure. They provide the strength needed to boost and carry out physical labor. If your core muscles are strong, they will help to stabilize the body during work, or heavy loads and prevent injury to other parts of the body.

Researchers and fitness experts agree that a strong core will help posture and help overall health. Having a strong core also helps prevent chronic low back pain as well as preventing back injuries. If you do a lot of physical labor, having a strong core will also help your endurance.

Most basic core exercises involve stretching, focusing on the abdominal and trunk muscles as well as the back muscles, again the goal is not how to build big muscles.. Slow stretching can help to relieve stiffness and help flexibility. These exercises should be done at the beginning and end of a workout and will help to reduce pain as a result of vigorous workouts.

Specific exercises for the core are many and varied. Most of them can be done at home and don't require an expensive gym membership. Although you may want to consult a trainer for help. There are many fitness guides available on the Internet as well. Spend some time researching to find what works for you.

Strong core muscles help you do your work as well as prevent injury. If you maintain flexibility of your core, everything from reaching to bending will be easier. Using core exercises will also help you reach your other fitness goals. In fact you should be including other bodybuilding and fitness exercises to have a well-rounded program. You can also pace yourself. Also if you work out too hard you should rest a day before starting again.

Having good tone in your core muscles is your first step to a healthier future.

If you want to learn more about specific workout plans, more about weight training and one of the best muscle building programs around.

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Women Are Born To Be Strong, So Train The Muscles!

Why should women embrace strength training exercises as a part of their lifestyle? The reasons are many but one main reason is that muscular tissues are intended to be used to maintain physical fitness and longevity. We all want to live a long and healthy life, strong and full of vigor! For those who have been avoiding these irons like a plague, let me list down 6 benefits of strength training.

1. It makes you strong

Do you feel frustrated for not being able to move things or carry grocery bags for long distances because you lack strength? Strong muscles develop when there is a constant overload.. When you strength train correctly and overload your muscles consistently, they will reconstruct themselves to be a little more substantial each time in anticipation of the next training session. When you are strong, the universe is your oyster!

2. It gives you balance

Balance and stability allows you to protect yourself from injury. When you injure your back as you try to carry that heavy load, this happens because of weak core muscles. Your abdominal and lower back make up the core of your body. When there is an imbalance in the muscles of either muscle group, the risk of injury increases. It is important to develop these muscles evenly for that very reason.

3. It builds and strengthens bone mass

We all fear osteoporosis and brittle bones that plague many senior citizens today. Bones physiologically stop being produced in our bodies after the age of 30. The deposit stops and the withdrawals begin. It's our own personal bone bank! While it is important that we supplement our diet with calcium in our diets in the form of milk, soy and calcium-rich vegetables like broccoli and kale, there is another more direct way to maintain and even build our bone density that most women are not aware of. Training our whole body with weights and challenging our muscles to lift heavier over time is one of the best ways to avoid bone loss and muscles.

I have personally tested my bone mass reading about one and a half months before a challenging routine and measured it again after. There was a significant increase, even for me, at 40 years of age. Research has proven that the elderly will benefit tremendously with strength training no matter what age they are. Other forms of exercise will also strengthen the bones such as running, racket games, dancing and other weight bearing activities.

4. It gives your body a desirable shape

Fat hides the curves and muscles define them. Many women still hang on to the myth that lifting weights will give you big muscles. If you are referring to some of the out-of-the-ordinary female bodybuilders that you see in the magazines, chances are that they are genetically endowed and some may even take steroid hormones (which are predominantly testosterone). All of these women have dedicated their lives to strict and monotonous dieting and perform heavy training to be at the level that they have achieved.

We should not attempt to be at that level, not that we can anyway! If you look at a marathon runner, they have basically a lean stringy physique, suitable for the sport of their choice. Some competitive runners don't like to train with weights because the additional body weight may slow them down.

Women who spend most of their time on the treadmill, cross trainers, steppers and aerobic classes will achieve fat loss if they are consistent but they will also lose muscle in the process, resulting in flabby skin on their skinny frames and unhealthy looking physiques. The curves just don't appear on their bodies but bone protrusion and bits of hanging skin do! A healthy sexy body has well-rounded shoulders, lean and defined arms, gorgeous six pack abs, a shapely back and fantastic curvy legs & glutes.

5. It keeps your internal organs, well, internal

The muscles that we call six packs, which is the front part of the abdominals and the side muscles, which are called external and internal oblique muscles are crucial in protecting and keeping our organs tucked in. If some one punches us and we don't have strong muscles to cushion the blow, can you imagine the harm that it will do to our internal organs?

6. It keeps your metabolism high

Another benefit of having muscles is that this wonderful tissue requires energy just to maintain itself. What this means is that it will burn calories, therefore keeping your metabolism elevated even as you sleep just to keep itself pumped. This is the obvious advantage it has over doing cardiovascular exercise. However, it is important that you include both in your routine as your heart is a muscle too and it needs to exercise just like the rest of the body.

Learn to love your body and treat it with respect and you can expect to live a rewardingly long and happier life to enjoy with your family.

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Golf Muscle Exercises to Create the Holistic Strong Golfer in You

It might look tranquil but a round of golf actually requires a lot of muscle work and endurance. A lot of people don't expect golfers to be the strongest of athletes but since some Pros, especially Tiger Woods, started focusing on fitness and exercise, they are now considered as not only flexible but also strong. To achieve the correct level of strength that is required, you have to do the correct golf muscle exercises.

In terms of muscle exercises, it is important to know that you have at least 4 zones that you need to hone and work diligently on. You have to create a good golf muscle exercise plan that will involve targeting your upper body, lower body, your core muscles and finally your cardio workout which involves the heart. This will give you the holistic training you need to become a strong golfer.

For the upper body muscle exercises, you have to work out your pectorals with push ups and bench presses. You have to employ triceps curls and pull downs as well as biceps curls. You have to constantly work at toning and honing your upper body muscles because they are important in maintaining club speed and club face-angle through difficult situations or challenging drives.

One of Tiger Woods' favorite lower body exercises is the leg press. It is an excellent quadriceps isolation machine. A golfer's legs require a lot of working out because it keeps the balance and maintains the good posture as it supports the entire upper body. For effective golf muscle exercises on the lower body, you can do squats and lunges to develop more firm muscles.

Your core muscles are probably the most important area to focus on for golf muscle exercises. The entire golf swing depends on the flexibility of your back and the strength of your abdominal muscles. Crunches and sit ups are great for your abs while doing some decline sit ups add more power. Lateral pull downs and one-arm dumbbell rows can help tone your back muscles.

A lot of golfers tend to overlook the cardio aspect of their whole workout plan. You have to exercise your heart with regular cardio exercises like running or using the elliptical machine to get your whole body in shape. This will also increase your stamina so that you can start and finish the entire golf course with the same level of energy and intensity.

Once you get all these zones worked out during your golf muscle exercises routine, you won't be surprised to see yourself lording over the pristine green golf course!

Tim J. Smith is a fitness expert. Golf fitness requires a holistic approach when it comes to golf muscle exercises Visit your local gym or seek helpful golfing websites that can help you out with routines to fit your schedule and body type.

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Why You Are Failing To Get Strong - Muscle Gain Solution

Although the internet is flooded with pages of lifting techniques and plans on how to get strong, many do not provide the additional step that is needed to achieve the desired results. Don't get me wrong, lifting properly is still the most crucial step in order to gain any muscle mass, but that's not the only thing that is needed. To be successful, you must have a special ingredient that will help your performance in the gym. Understanding why the body fails to gain muscle, the solution to your problem and the pros of using the solution are very important for success.

Millions of people who weight train face failure for one reason. Even though they put in their time at the gym, they are not lifting the weight that they could be. This is where many fail and begin to wonder where their results are. One simple solution to gaining results comes from providing your body with nitric oxide. Nitric oxide can be a crucial factor in getting the physique you have always dreamed of.

To start, do not be worried by the name, nitric oxide is a natural chemical found within the body. The reason behind the formula is that your body produces very little of this nitric oxide, so the blend of amino acids only increases production. For those who do not know very much about nitric oxide, it has been found to increase blood flow and improve muscular fullness through vasodilation and oxygen delivery. A vasodilator is something that stimulates the smooth muscle to relax the blood vessels and expand, thus allowing more blood flow into certain areas. Nitric oxide acts as a vasodilator, helping move oxygen into your muscles when they need it most, providing noticeable muscle growth and strength gains. There are many different advantages to using nitric oxide.

There are several benefits of using nitric oxide to provide muscle growth. First and most importantly, it drastically improves muscle gains along with your overall health status. Also, it increases blood flow and oxygen delivery which is needed in order to achieve the body you want. Lastly, it will boost your strength, endurance and power. Overall, knowing why the body fails to gain additional muscle, what the solution is, and how the solution can benefit you are huge steps in reaching your fitness goals. All of these benefits will enrich the quality of your life.

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How to Make Your Thigh Muscles Strong

Having strong thigh muscles is as important as having the perfect body because strong thigh muscles enable us to do many activities. Strong thigh muscles are also very important in sports as they are to body building. Training the legs to be stronger demands much effort though. It requires hard work and a lot of sweat and pains. In acquiring strong thigh muscles, you not only have to work out one part of the legs, you have to work out both the thigh muscles which are located in front of your legs and the hamstring muscles which are found at the back of your leg. You could also throw in training your calf muscles to have the perfect legs fit for the beach and for scoring points with chicks.

Training your legs to be strong requires much exercise, having said that here are some exercises available on the gym that would help you achieve the goal of having those strong thigh muscles.

• LEG PRESS. There are two types of this exercise, the first one is the vertical sled type which is mostly found in gyms, here you have to sit below the sled and push the weights upwards while in the seated leg press you have to sit upright and push the legs forward. The only thing to remember here is to use your legs and not your arms to push the knees.

• LEG CURL. This exercise needs to be done on the leg curl machine. There are two types of this exercise, either one would work well. The first one is the lying and the second is the standing type. This is very easy, you just have to lie face down on the machine and extend your legs straight and position them under the pads. Curl the legs. You could hold on to the handles to avoid being lifted off the bench. Return to original position. Remember to exhale while you do the leg curl.

• CALF EXERCISE. Again, you will need the calf raise machine. You have to place your feet shoulder width apart. Your toes should be placed on a block and then the heels should be slightly extended in the air. Place the weight on your shoulder and then lower your heels as far as you can towards the floor. After this, try and rise up using your toes as far as you can. Remember to exhale while moving up.

• FROG JUMP. This exercise is a very hard yet very effective. This is also a form of exercise which is mostly done as drills in martial arts. Do this properly because if not, you could cause injury to yourself especially your ligaments. How to do this: start by positioning yourself in a deep squat. Clasp your hands together and do not use them for balance. Jump straight up, using only the balls of your feet. Jump as high as you can and land on the balls of your feet and then slowly lower yourself to the original position (deep squat). Repeat this procedure for as much as your muscles allow you to.

• SQUATS. This exercise is often called the king of all leg exercises. The reason behind this is because, if you do not perform this exercise, you better give up your hopes of having those muscular legs. This really is an important work out for the legs which builds the muscles in your thighs. You can do this on the squat machine or on the power rack. Here is how to do the squats. (Note: you will need a barbell. Free weights would also work too.) Place your feet apart and place the barbell in position. Slowly bend your knees and lower yourself. Make sure that your back is straight and your thighs and your head are parallel to the ground. Carefully return to the original position and do the first step again. Remember to exhale while moving up and inhale while moving down.

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Pilates Rings - How To Use It For Strong Muscles

For those of you who are on a consequent quest for ways to flatten and strengthen their abdominals you are probably well acquainted with Pilates. Pilates promises to target your core muscles in the body with a series of exercises. If you are already a devotee of this type of exercise you may have even been practicing at home in front of a DVD or at the gym with elaborate equipment. What you may not know is that there is a piece of equipment called the Pilates Ring that is simple and effective to use and is a ideal way to practice Pilates wherever you are without the need to have access to the more complex equipment that you find at your gym.

The Pilates Ring was designed for use when practising Winsor Pilates. Winsor Pilates is a series of exercises that concentrate on working the muscles of the abdominals, back and pelvis, also known as the core muscles. In spite of the fact that these exercises are low impact and intensity Pilates really does work and is especially beneficial for those whose level of health is low. To achieve the best results Winsor Pilates should be practised three times a week, and within a month the effects of Winsor Pilates will definitely be seen. If you are interested in trying Windsor Pilates it is widely available on DVD.

The great thing about the Pilates Ring is that as well as being very effective in strengthening the core muscles it targets other areas as well. Leg, arm, abdominal and chest muscle groups are all considerably advantaged by its use. As you can see it works well on most areas of the body providing strength and tone to the muscles. The Pilates ring can be used on all these muscle groups evenly or you can focus on one particular problem area if you wish. It is the perfect accessory for a complete Pilates workout. It is important, however, that you make sure that you take your instruction from a qualified and accredited Pilates instructor. The reason for the need of an instructor is like any exercise if movements are performed incorrectly damage to the muscle can occur.

Although the name Pilates ring is the generic term for this piece of equipment manufacturers may rename their particular brand. Also because the Pilates ring is essentially used as a resistance piece of equipment, there may be different strengths to choose from. Ideally, it is better to have many different resistance levels for your Pilates ring so that each part of the body is exercised at the same level of resistance. As your strength increases you may wish to increase the level of resistance for a more challenging workout. You should remember not to start with the highest level of resistance, but gradually work up to that level as you become more proficient in the exercises and you know that your body is ready to workout at the next level. Again it has to be stressed how important it is to use the equipment correctly and to make sure that you have been instructed by a professional. This advice will prevent you from damaging your muscles and in some cases causing further injury problems.

The Pilates ring is designed to be comfortable for the user. There are padded foam grips which actually come into contact with the body, thus making your workout a more pleasant experience. Pilates rings are easily transportable as the material used for their manufacture is very light and easy to carry. You will find that Pilates rings can be taken with you wherever you wish to practice the exercises.

Though the design of the Pilates ring is primarily for use when practising Winsor Pilates there are many other exercise programmes which can incorporate the use of this piece of equipment. Its versatility is a great advantage. If you are concentrating on Winsor Pilates you will be pleased to know that you need very little equipment to make it possible. If you have not been involved in an exercise programme before or you are starting Winsor Pilates for the first time it is essential that you consult your instructor before embarking on this venture.

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Muscle Stretching Exercises - How Much, When, and How Strong?

Ballet dancers, cheer leaders, ballroom dancers, and those in contemporary dance classes all work with muscle stretching exercises. This naturally involves tension release including myofascia, and nerve paths which can hold their own tension. Not stuff everyone just knows about. But it is easy to learn. Stretches that can be done at the dance studio, at the office space, and in your own home, with expert guidance, are now available to all.

The thing is, you can really keep this simple. For instance. if you are a beginner or returning dancer in adult ballet classes, you need to get more flexible. (Unless you are one of the lucky ones, just "born that way"). So you need a routine to follow, maybe on a DVD, that you can do at home, on the days you don't have class, and maybe even at your office chair when you have a break.

Something gentle, that affects the muscle tissue, myofascia (the "wrapping" around all your soft tissues), and the tough thick nerves that many people picture as ethereal electric currents, running through the body. Even if your muscle tension is emotional, spiritual, or even more ethereal, it is in your body, right?

Did you know that if you relax and stretch your cranial and neck muscles that your lower body muscles will be more flexible? A muscle stretching routine especially designed for both the professional and home-study groups in ballet/sports/fitness/cheer leading, proves to you that this is true.

You just have to do it to find out.

When the top experts in movement anatomy put together a regimen that WE can do, every dancer and cheer leader, and adult ballet beginner should grab it. It is gentle, easy, with built-in injury prevention.

Of course I do not know how much more flexible you can get. But, wouldn't you love a chance to get a routine that is designed just for you? Hip muscle stretches, hamstring stretches, stretches to decrease neck pain. You can have it right now, a chance to learn expert muscle stretching exercises.

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Build Chest Muscle Fast - Simple Tips For Building a Strong, Muscular Chest

Everyone and I do mean everyone wants to build chest muscle fast, but too often, you see new lifters going about it the wrong way. High volume reps of cable crossovers and flyes might get you there eventually. But in this guide I will show you the proper way. To be honest it isn't all that complicated. There are two movements you can use to build chest muscle: The press and the flye. Although flyes have their place and time in any regiment, pressing movement are the best way to truly build a great chest. They are absolutely the bread and butter.

When building your chest, start with the standard barbell bench. It allows you to handle the most weight through the range of motion. The more weight you can handle the better. You can modify it by inclining the bench, which will target the upper region of the chest. Also you can decline the bench to target the lower and outer regions of your chest. Obviously the standard bench is going to target both regions equally.

The next movement to add to your routine is standard dumbbell presses. This movement is highly effective, because it allows you to move through a more natural range of motion, which helps to avoid shoulder injury. Also since one arm can't cheat for the other, this exercise prevents muscle imbalances.

Finally the last exercise to build chest muscle fast is the wide grip dips. This often overlooked exercise is excellent for overall chest development. With this movement it is important to make sure your grip is wide and that you're leaning forward. You want to make sure the stress is on your pectorals and not your triceps. When performed correctly, this movement will add serious mass to your chest.

There you have it and it's easy as pie. Basic pressing movements such as the bench press, wide grip dips, and dumbbell presses may be basic, but they are your bread and butter. If you stick to these three and concentrate on progressively overloading your muscles each set and each workout, you will see gains. What are you waiting for? Go lift something!

Building muscle doesn't have to be difficult, especially when you have the exact steps. On my website http://www.reallifemuscle.blogspot.com I give you those exact steps and you'll learn the most effective method to build muscle fast. Click Here to read my free muscle building guide. Don't wait another second, check out my site and build the body you've always wanted.

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The Transverse Abdominis - The Spanx of Your Abdominal Muscles

Spring is here and summer is around the corner. Many people equate this time of the year with beautiful weather, vacation, warmer temperatures, less clothing, and the beach. I think you know where I am going with this. We are entering the dreaded bathing suit season!

If you are looking to firm up your stomach, prevent or reduce low back pain, prepare for childbirth or postpartum recovery, or just want to look good on the beach, continue reading. The following article will teach you the importance of strengthening your transverse abdominis muscle so that you can begin flattening your stomach this week.

Are you wondering what the transverse abdominis is?

The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis (the six-pack stomach muscle). The transverse abdominis muscle runs horizontally across the abdomen and is recruited almost anytime a limb moves.

The transverse abdominis assists in the breathing process by assisting in exhalation and helps compress the internal organs. However, its main function is to activate the core musculature and stabilize the pelvis and low back prior to movement of the body. It acts as a natural "weight belt" or muscular girdle by resisting flexion of the lumbar spine. In return, the TVA keeps the cervical spine in a neutral position during core training and helps to improve posture, muscle balance, and stabilization. A strong TVA provides a solid foundation for any movement.

So why care about the transverse abdominis?

Since the TVA acts as a muscular girdle, it stabilizes your pelvis and provides more support against outside forces. It protects against repetitive physical stresses from various motions your body makes such as twisting, bending, running, squatting, etc. A strong TVA will help you transfer force more efficiently through the muscles, rather than through your back and joints, thus aiding in the prevention and reduction of aches and pains caused by related forces.

That all sounds good, but what about that bikini/beach ready body that was mentioned in the first part of this article?

Not only does a developed transverse abdominis muscle help protect your back and joints during movement, but a strong and well developed TVA also equates to a tighter, slimmer waist.

How does the TVA aid in a flatter stomach and what is the difference between the rectus abdominis and the transverse abdominis muscles?

If you have ever seen a fit individual with a washboard or "six-pack" stomach, they most likely have very developed rectus abdominis muscles. The rectus abdominis muscle is the most superficial of all abdominal muscles. It runs vertically and has the main role of flexing the body forward. Whenever these muscles are developed, they grow outward. This can be good, but depending on your total body fat percentage, this can also be bad. If you have a very low body fat percentage, this can create the infamous six pack stomach look. However, if you have a higher body fat content and a layer of fat over these muscles, your stomach may look as if it bulges outward. It may not even matter that your rectus abdominis muscles are well developed and strong. If there is fat over these muscles, you will look more bulky in your stomach region. Building your rectus abdominis muscle and not focusing on strengthening other areas is analogous to letting out your belt.

While the rectus abdominis muscle responds to strengthening exercises by developing outward, the transverse abdominis muscle develops inward and in effect, as mentioned earlier, is analogous to tightening your belt or wearing a muscular girdle. It is like the Spanx of the abdominal muscles! So, regardless of your current body fat percentage, developing the transverse abdominis muscle will help flatten your tummy and ultimately help you feel better in your clothes. For those who have a lesser body fat percentage, a developed TVA muscle will create excellent definition and frame around your stomach so that you will look and feel better without looking bulky or too muscular. Remember, this is true as long as you eat a well balanced, holistic and nutritional diet geared towards your body-type, participate in cardiovascular activities 4-5 days per week, and strength train your entire body, not just one part.

What causes a weak transverse abdominis and what are some problems associated with weakness in this muscle?

In many cases, inactivity and a sedentary lifestyle can cause weakness in the transverse abdominis. Surgical procedures that involve cutting of the abdominal wall can also create a dysfunctional TVA. Caesarian sections, hysterectomies, hernias, and child-birth are just some of the procedures that can be responsible for this weakness. During such surgeries, the muscles, nerves, and tissues are cut causing a loss of neurological impulse. After these surgeries, your brain will try to recruit your stomach muscles to wake them up, but they oftentimes do not answer. A lack of neural drive to the core muscles can create the belly to push outward, creating a "pooch belly." This pooch belly will be more pronounced the weaker your TVA is and/or the heavier you are as an individual.

A weak TVA can further create poor body movement quality and instability, which oftentimes leads to early degeneration of bones and joints. Exercises geared towards strengthening the TVA muscle aid in reconnecting the nervous and muscular systems so that the stomach muscles can function properly again and rid of the pooch belly.

Another cause of a weak transverse abdominis is improper training of the core. For the vast majority of us, abdominal training has involved flexion and extension (bending) movements that focus almost exclusively on the rectus abdominus. For many years, people have been taught to train the wrong muscle during abdominal exercises. How many times have you been told to focus on flexion and extension exercises to strengthen your core? By doing crunches and other bending exercises for your stomach muscles, you are essentially only shortening the rectus abdominis and in effect pushing out the abdomen, not pulling it in, which can cause problems if you are not also training your TVA.

How do you get a stronger transverse abdominis?

If you dread or despise crunches, you are in luck. To develop and strengthen the transverse abdominis, you will not have to do any flexion or extension exercises. To build strength in your TVA muscle, you will need to know how to activate it through a series of "draw-in" abdominal maneuvers. "Drawing in your abdominal muscles" is a conscious process and takes a lot of practice, but once you get it, you will see great results.

For many people, learning to draw in the abdominals is a difficult process. Most people are used to working their core by developing the rectus abdominis muscles through conventional methods such as crunches, sit-ups, and other flexion/extension exercises which push out the abdominal wall. The concept of drawing in is the exact opposite of rectus abdominis training. It is the process where you pull in your abdominal wall.

The lying draw-in maneuver is just one of several exercises that can be used to train the TVA, the most important abdominal muscle in your body. It is a great one to add to your fitness program, as it will help you fine-tune your body and abs so that you can feel confident and sexy in your clothes, bathing suit, bikini and swim trunks this summer! To learn how to do this TVA exercise, type in "lying draw in maneuver" into your favorite search engine and click on the links listed for more information.

Good luck,

Jennifer M. Regan, NASM-CPT, C.H.E.K HLC

Jennifer Regan is the founder and owner of Bamboo Core Fitness, a personal training and holistic lifestyle coaching business based in the Boston and Metrowest areas. Jennifer holds a BS in Exercise Science and Minors in Health and Nutrition from Ithaca College, is a National Academy of Sports Medicine Certified Personal Trainer, and a C.H.E.K Holisitc Lifestyle Coach. In addition, she is a Cancer Wellness Specialist and holds certification in AED, CPR, and First Aid.

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Build Strong Muscle

It's about the time of year when more people will flock to their local gym than at any other time. Unfortunately, a lot of these people will workout for a few weeks, not see any noticeable results, and stop going to the gym. It is not because their bodies can not be improved, they are simply going about it the wrong way.

Choosing a workout routine that fits your body type is the single most important aspect of building strong muscle. There are other factors but nothing is possible without a program that is designed for you, or people like you.

Hardgainers have to be extremely selective when choosing a workout plan. They have more trouble gaining weight and building strong muscle than anyone else does. This is because their muscles recover at a slower pace than everyone else's do. They need more rest in between lifts to let these muscles fully heal. This also makes them more susceptible to injury and illness if they don't rest enough.

The other two important aspects of building strong muscle are diet and sleep patterns. Eating healthy is vital to muscle growth and overall health. This means mixing in a few small but healthy snacks during the day to supplement the big meals of breakfast, lunch and dinner. You should also drink a protein shake after a workout and before bed. This will help trigger muscle growth.

It is also important to practice good sleeping habits. This is where the most muscle growth takes place so getting 7 to 8 hours every night can go a long way to building strong muscle.

I use a muscle building program designed for my body type as a hardgainer. I couldn't put on much muscle through 6 years of lifting so I decided to try something new. This program helped me pack on 28 pounds of muscle in just 8 months. 

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Muscle Building: Natural Means Of Building a Strong and Attractive Body

Many people want the perfect body. But there is no such thing as perfect. That is why lots of individuals find it advantageous to choose artificial means of looking great. There are simply loads of ways to achieve this. It may be through taking in pills, drinking certain liquids, and even cosmetic surgeries. Yet, there are solutions for those who want the natural methods of having the most alluring body ever. There is simple muscle building. This method is the most taken for granted, but least expensive and most natural means of achieving the body yearned for. For over centuries, many muscle building companies and enthusiasts tried to encourage as much people to try it out.

Instead of going through lengthy and even dangerous courses in having a great body, why not opt for a more natural means? Why don't you try out body building? It is truly an incredible means to having the body that you've always wanted. It is all-natural, so it is safe and effective.

Contrary to other methods of building muscles, this will achieve the perfect tone and build suited for your body. This is due to the fact that these programs are simply easy to do. Achieving the perfect muscles can be obtained in just months of following the programs. Unlike taking pills to induce muscles or drinking liquids with particular components, building muscles is safe and can work out on your own pace. Of course, you will not deal with many side effects unlike pills and other substances.

What you need to do in such programs? It is simple. You just need to follow through the program chosen. Exercise and diet is strictly important. For if not, the whole program will be gone to waste. The exercise program that is part of muscle building plays an important role. It is the main component of muscle building. It is done few hours a day, at your own pace. So, rigorous exercise program is avoided. Why is this so? Safety is the major priority of body building programs. Overstretching and overusing of muscles are kept away from. With diet, there must be a high-protein, high-carbohydrate diet. Foods with lots of sugar and fat contents must also be avoided. With building muscles, health and wellness is also improved. This is the reason why, staying healthy and lean can be achieved. You don't only have a perfect body, but also a healthy body.

If you are the one chasing for right muscle building techniques, you can always log on to various online resources that aim to provide all the information about building muscle

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A Big Penis And Strong PC Muscles - The Two Things I Developed That Allow Me To Make Women Climax!

Through years of studying sex, it has become apparent that the two things every guy should have if they want to give women hard orgasms every time during sex are a big, thick, powerful penis, and strong PC muscles. I used to have neither, but thanks to some natural techniques, I now have both. Here is what being well-endowed with strong stamina will allow you to accomplish in the bedroom.

First of all, having strong PC muscles keeps them from contracting involuntarily when you get too "excited." Those involuntary contractions are the cause of premature ejaculation, and they happen if your PC muscles are weak and poorly conditioned. When your PC muscles are strong, you can keep them from contracting involuntarily and thereby control your own orgasm, only climaxing when you (and she) are ready. This enables you to last long enough for her to have an orgasm. Doing kegel exercises every day is the best way to develop strong PC muscles. Start with 25 and work your way up to 100 every day.

A big, thick penis is also an invaluable asset that will allow you to satisfy any woman. Because 80% of women require clitoral stimulation to climax, you need a penis large enough to provide friction to the clitoris (which is located on the outside of the vagina) while thrusting. A big penis will also create more friction with the nerve endings inside her vagina, giving her even more powerful orgasms. Using hand exercises is the best way to make your penis permanently longer and thicker. I used them to go from 5.5 inches to very well endowed. Study up on them and take action with a routine that best suits your needs. You should start seeing permanent size gains within two weeks!

If you are ready to take action like I did and increase the size of your penis FAST, here is a link to the exact method I used to go from a humiliating 5.5 inches to very well endowed

This incredible step-by-step program is 100% GUARANTEED to give you the size you need to satisfy her EVERY time!

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How to Get Strong Fast - 3 Exercises to Help You Build Strong Muscles Fast

Whether you're an athlete or just simply want to be in better shape, knowing how to get strong fast can make all the difference in your success.

It's funny because if you look around at most folks in the gym and a lot of what is talked about in the press, you probably won't find many of them working out in order to get stronger. They're usually doing it to lose weight or just to "look good", which doesn't really make much sense to me, since the stronger you are the fitter and healthier you are, and your ability to burn fat is greatly increased.

On this basis I'm going to show you the core 3 exercises that you should make the focus of your workouts...but first a word on what you really need to do to get strong fast.

Lift Heavy Weights
Lifting heavy weights for low reps (i.e. working to positive failure) is the key to getting really strong and muscular. If you watch the Strong Man competitions you'll notice that these are not posing bodybuilder types, but boy are they strong. And this strength comes from lifting heavy and keeping their exercises functional (lifting free weights, objects etc)...simple as that. So make sure you aim to increase your weights lifted each time you step in the gym.

How To Get Strong Fast: Exercise #1 - Squats
The king and foundation of all mass and strength building exercises, the squat is a great all-body exercise to get strong fast. Stand with a weighted barbell behind your shoulders and your weight a shoulder width apart. Slowly lower yourself into an imaginary sitting position with your thighs almost parallel to the floor - your knees should be over your ankles. From here slowly raise yourself back to the start position by pushing your heels into the floor. Be sure to keep your back as straight as possible throughout this exercise and avoid bending or curling your back as this can cause injury. Perform 3 sets of 6-10 reps.

How To Get Strong Fast: Exercise #2 - Barbell Deadlifts
This is another great foundational strength exercise, but care should be taken to perform it with proper technique in order to get strong fast and avoid injury. With feet a little less than shoulder-width apart, squat down and grasp the bar with a shoulder-width or slightly wider overhand grip. Lift the bar by extending the knees and hips to full extension, pulling your shoulders back and pushing your chest out at the top of the exercise. Lower the bar and repeat. Make sure you keep your arms and back straight throughout the exercise, and keep the bar close to your body to improve leverage. Perform 3 sets of 6-10 reps.

How To Get Strong Fast: Exercise #3 - Bench Press
Regarded by many as the king of upper body exercises this is sure to get you a great strong chest, arms, shoulders and back. Lie back flat on a weights bench. With your hands a little less than a shoulder-width apart lift the bar off the rack and slowly lower to your chest until it is a few inches off your chest. Then push the bar back up exhaling as you do so. Repeat. Be sure to keep control at all times and don't bounce the weight off your chest as this can stress your shoulders and cause injury. Perform 3 sets of 6-10 reps.

If you're struggling to put together your own workout program to get strong fast, then check out this free 6-week hardgainer workout video that will show you exactly what to do starting today How To Get Strong Fast. Discover how to overcome your "skinny genes" and pack on pounds of strong lean muscle mass quickly with these detailed workouts and meal plans How To Gain Muscle Mass

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Build Fast Muscle - 9 Herbs Which Aid in Fast Muscle Growth

Many people underestimate the power that herbs can have on our health. There are natural herbs which aid in weight loss and boost metabolism. There are also herbs which aid in muscle building. Here are 9 herbs you need to try to maximize your potential to build fast muscle.

1. Black Cohosh

If you want to build fast muscle, use black cohosh. The mood swings in a better way and the person feels contented and appease while using that herb.

2. Cordyceps

This is a primeval Chinese tonic. It is used for thinning weight and enhancing the body stamina. Moreover, Cordyceps makes your mental ability stronger and fitter within a short span of time.

3. St. Johns Wort

This herbal drug is considered to be extremely beneficial against obesity. An increased amount of usage of St Johns Work makes you fit and strong.

4. Oat Straw

This herb is the ingredient of calcium and magnesium. It is used in order to gain the bodily and mental fitness. The Oat Straw contains some elements, such as silicia, calcium, flavones, saponins, and Vitamin A. Oat is such an amazing herbal medication which provides many benefits, such as appetite decrease, brain strength, strong muscles, vigorous liver function, enhanced kidney function, and self motivated life.

5. Psyllium Seed

It is a natural medicine used for diminishing the high cholesterol, high blood pressure, and overweight conditions.

6. Siberian Ginseng

It is a stimulant which eliminates the risk factors of obesity. This herb has been extensively used in the regions of Asia. A lot of researches showed that Siberian Ginseng is the best herbal medicine for muscle development, and mental development.

7. Flaxseed

Flaxseed is hugely beneficial during the chronic conditions of obesity and psychological depression.

8. Cayenne

One of the most advantageous herbs is the Cayenne. It makes you slim and stylish. The blood circulates proficiently during the usage of Cayenne, and you will be saved from heart diseases, strokes, anxiety, and mental fatigues.

9. Ginger

This herb has been widely used in Britain at a large quantity. The obese people use Ginger in order to diminish their fat weight, and building muscle mass. It also aids in digestion.

Are you sick and tired of being skinny and unable to gain muscle? Have you been trying everything but still not seeing results? If so, the reason is you're doing EVERYTHING wrong! If you want to finally start seeing results and start packing on muscle in the fastest time possible all naturally then you need to check out

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Top 3 Exercises to Develop a Strong, Muscular Back

Most guys in the gym focus on bench press and biceps, and most guys in the gym never make any progress. One of the most important body parts to focus on is the back. A strong back is important for athletes, as well as the common 9 to 5 guy that sits in front of the computer all day. A strong back will help you run over the competition and it will help you avoid the pain associated with our sedentary lives.

So, here ya go. Here are the top 3 exercises for your back.

1. Deadlifts are the number one, most effective exercise for developing muscle and strength in your back. Done right, this movement will pile on new muscle, improve posture and eliminate weakness that causes most people's pain. There are many ways to perform the deadlift and I recommend starting slow, perfecting form and increasing the intensity slowly.

Here are a variety of deadlifts to try: barbell, sumo, Romanian, snatch grip, single leg, King, and elevated. There are many variations, but the key is to mix it up, perfect your form and build a foundation of strength before increasing the intensity too much.

2. Cleans are the next exercise on the list. Cleans will build strength, power and explosiveness throughout your shoulders and upper back. If you are looking to build muscle in those areas, cleans are a must. Now, most people tend to complicate this movement, but it is relatively simple. They key is to start light, perfect your form and slowly add weight. Remember, perfect practice makes perfect, so ,don't let your ego get in the way.

Here are a variety of movements to help you clean more effectively: deadlift to shrug, deadlift high row, dumbbell/kettle bell swings, hang cleans, power cleans, and snatch. These variations will not only challenge your strength, but they will pile on muscle faster than you ever thought possible.

3. Rows are the last exercise in our back trio. Rows are basically horizontal pulling movements and anything that involves pulling will build up those upper back muscles. Keep it simple, work hard and you will be rewarded.

Here are a variety a rowing exercises to get you started: barbell row (palms down), barbell row (palms up), dumbbell rows, reverse push ups under a bar, cable rows, 1 arm cable rows, high rows, upright rows. Any variation of rowing will do, just work hard, maintain posture and mix it up.

So there you have it, the 3 most effective movements for developing muscles in your upper back. Use these 3 exercises, mix them up, work hard and I look forward to hearing about your progress.

Corey Beasley owns Innovative Results, voted #1 Newport Beach personal trainers for two years in a row. He has over 12 years of experience helping people transform their bodies.

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How to Build Strong Muscle Fast

As you read each word in this article you will learn how to build strong muscle fast with a simple process I have used myself along with many others.

Picture yourself weeks from now with your body the way you want it, strong, muscular and toned. Well it's going to happen.

You probably already know that to get a great body you need to eat the right food. You need to cut out all junk and processed foods. That means no chocolate, McDonalds, crisps or anything else like that. Instead replace junk food with food that his high in protein and carbohydrates. The protein is very important as it will help to quickly repair your body after intense exercise, which we will get onto later in the article. And don't forget to drink lots of water.

So what foods are high in protein?

Chicken
Steak
Nuts
Ham
Cod
Salmon
Egg whites
And Cottage cheese

Of course you have heard that you can buy protein shakes. Its good to drink some protein shakes along with eating a high protein diet. You can buy them in most health food shops, some supermarkets and many gyms sell them too.

Now I'm sure you know that your going to need to exercise to build your muscles. When you go to the gym you should lift the weights that you find heaviest, but can still lift. The heavier the better because when you lift overly heavy weights it tears the fibres in your muscles. After a day of lifting its very important to take a day off, this is so the protein can rebuild the muscle fibres, but as they grow back they will come back thicker and stronger each time!

As you are interested in how to build strong muscle fast, I would like to help you build strong muscle fast. I recommend the Best Muscle Building Program [http://www.futuremuscles.com] in the World. Its an amazing program by Vince Delmonte that has helped thousands of people like yourself. It is the only program i recommend when it comes to building muscle. Click Here [http://www.futuremuscles.com]

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Grow Huge Muscles Or Strong Muscles

Big bulging muscles are always associated with strength and power; the bigger they are the stronger you are. Increasing muscle strength does also increase muscle mass but usually strength and size are not increased at an equal rate and it all depends on what style of training you do as to what increases faster - size or strength.

A good example of this is the difference between power lifters and bodybuilders, while both groups are large and extremely strong, power lifters will easily lift far more weights than a body builder of similar size.

This is because muscle hypertrophy (the growth and enlargement of muscles) happens in two different ways and how you train your muscles decides on which way will be more dominate. The body builders increase muscle mass primarily by Sarcoplasmic Hypertrophy which is basically the levels of sarcoplasmic fluid increasing in the muscle cells, which increases muscle mass and gives the muscles a bulging, well rounded appearance but does not do very much in the way of increasing muscle strength. This Sarcoplasmic Hypertrophy is achieved by training with sub-maximal loads usually in sets of 8 to 12 reps but it can be more, with short rests between sets.

Power lifters on the other hand train differently and increase their muscle mass via Myofibrillar Hypertrophy which is when the myofibrils (the strands of fibers in your muscles) increase in size which increases strength by a far bigger rate than Sarcoplasmic Hypertrophy but not so much in size. It is also believed that given enough stress during heavy training, after reaching a certain size the myofibrils will split, and with the more fibers in a muscle being a large contributing factor into possible power output, the more fibers that split the better. Myofibrillar Hypertrophy is achieved by training with maximal loads (right up near your one rep maximum) for sets of 1 to 4 reps (can be as many as 6) with large rests between each set.

Just as a side note it should be noted that for anyone starting out in weight training for the first time, the first 6 months will likely see a big increase in strength with little to no increase in muscle size regardless of which training style is used because during this time the training is increasing and improving the muscular-neuro link via your nervous system (the link from your brain to the muscle) which improves the ability to use a muscle. The extra strength gained during the initial training is not due to Myofibrillar Hypertrophy; it's just that through training you are able to use more of the possible power already stored in the muscle.

The bigger your muscles get, the stronger you get, this is true but big muscles on one person will not necessarily be stronger than smaller ones on another person, it all depends on what type of training has been done, whether the muscles are large because they are full of big thick fibers or just pumped up full of fluid and also how good the persons muscular-neuro link is.

The one draw back of training power lifter style is that while the power output achieved is great, there is very poor endurance to go with it, so mixing your program up a little if you took on this style of training with a little strength-endurance work would be beneficial.

Michael Stuart is a fitness professional and believes that everyone should make fitness a part of their life in some way so as to get the most they can out of the life they have. Good fitness is a choice, so make the right one, get Wickedly Fit. Visit [http://www.wickedlyfit.com] for free workouts, exercise descriptions and more health and fitness articles.

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Strength Training - Strong Muscles Build Faster Metabolism

There are many sound reasons for including a large element of strength training in your overall fitness program.

Strength training is sometimes referred to as resistance training because muscles and groups of muscles are isolated and worked against some form of resistance.

Sometimes the resistance takes the form of our own body weight, sometimes the fixed weights on the machines in the gym and sometimes free or hand held weights.

Use it or lose it

Having toned, active muscles means that they are functionally fit. This means that he everyday demands made of them such as lifting, bending and stretching can be met without fear of strain or injury. In our everyday lives we don't often have cause to use all our muscles to their maximum.

A good example is that we rarely need to lift weight above our heads. We design our homes and storage systems so that we don't often have to do that because it's difficult.

The result is that the muscles in our shoulders hardly ever have to work really hard and so become weak. So then our shoulder joints become vulnerable if we put any strain on them so we find even more ways to avoid using them.

Strong muscles build faster metabolism

Toned, active muscles demand far more of our calorific intake than inert muscle and stored body fat.
The more lean muscle we have, the higher our metabolic rate which is the speed at which our body converts the food we eat into useable energy.

When we work our muscles, they grow to meet the demand we put upon them. If we work them regularly and keep them toned and active, we can, not only improve our metabolic rate but maintain it at that improved rate also.

If we encourage our body to develop a greater percentage of lean muscle by regularly working out with weights, we will need more calories to maintain the extra muscle. If at the same time we eat a healthy diet that contains fewer calories than we are used to, we will encourage our body to use our stored fat as fuel.

In fact the only really effective fat burning exercises are those used in a full body weight training workout.

If we try to lose weight by dieting alone without systematically working our muscles, we will certainly lose some lean muscle tissue as well as body fat. This will in turn result in lowered metabolism which will make losing weight and keeping it off more and more difficult.

Another important and desirable side effect of weight training is that recent observations suggest that strength training puts sufficient demands on our bones to encourage an increase in bone density. This is particularly useful for women who tend to lose bone density post menopause as oestrogen levels dwindle.

What to do and how to get started

The two main ways to workout with weights are to use the fixed weight machines at the gym or to use hand held weights at the gym or at home.

You get the best all round weight training workout using hand held weights. Because you're not strapped into a machine you have to use all your muscles to maintain your posture and balance whilst isolating the particular muscles you are working. If you learn to use a fit ball to help support yourself while using your weights you also get the opportunity to work all the core muscles of your torso at the same time.

Some reliable tips

You must learn the correct techniques involved in strength training and understand exactly what it is you are trying to do. You need a good program to follow, either one on one with a fitness professional or a program designed and illustrated by a fitness professional. If you don't get it right it won't be effective and you could strain muscles and damage joints.

There are plenty of people in gyms up and down the country as you are reading this who are sweating away at their weight training workouts, using the wrong techniques and achieving absolutely nothing. Don't ever be tempted to try to learn from them.

The commonest mistake, usually for men, is to use weights that are far too heavy so that the only way to lift them is to put a strain on their backs or joints. They usually find that when they use the correct technique which is designed to protect their back and joints while isolating and working the muscle, they simply can't do it with that enormous weight anyway. Then they find that all that sweating and grunting they've been doing is quite unnecessary!

Many women on the other hand make the opposite mistake of doing their weight training exercises with weights that are way too small in the mistaken belief that they are much weaker and more delicate than they really are. If you regularly carry a couple or more of carrier bags of shopping weighing at least four kilos in one hand and a hefty toddler on the opposite hip, why on earth would you do your weights workout with a pair of one and a half kilo weights? This won't do you any good at all.

Follow a program that explains how to determine what weight you need for each exercise. Make sure that your weight training is part of an overall fitness program that includes cardio work, core strength and stretching. Add a good warm up and cool down and enjoy!

Anne McDonald has been a personal fitness trainer for the past 6 years and has more recently qualified as a life coach. As well as one on one training she operates her website [http://www.workoutforlife.net] providing fitness and weight loss programs for her online clients. All her online programs come with her personal support and coaching if needed over the phone and by email.

You are welcome to use this article as long as you reproduce all of it and include this bio and link to her website.

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