Archive for September, 2011
Dreamt of having a body that is lean, fit and sexy? Want to start a muscle building program, yet not quite sure how to go about it? Then, look no further as here are basic strategies and techniques to get you started.
Don’t Forget Your Warm-Ups
Start any workout with at least five to ten minutes of warm-up. The advantage of doing these can enhance blood flow to the working muscles and help them contract more readily thus minimizing injury. You can begin doing a light cardio using a treadmill or a bicycle machine. Yet, the act of walking or jogging can be quite effective also.Set the pace of these initial exercises based on how well you can tolerate them. In that way, it would help energize and prepare you for the routine ahead, instead of leaving you exhausted.
After doing cardio, you can now proceed to dynamic stretching. This promotes flexibility and decreases body stiffness after performing your muscle building routine. Dynamic stretching is implemented by extending the muscles to their highestand maximum range of motion. Movements should be smooth and precise, do not overextend to what is comfortable as it can cause injury. Examples of dynamic stretchingexercises are ankle pops, glute walk, butt kicks, high knees, low lunge and back pedal.
Beginner Workout Routine
Initially, beginners need less time to train as compared with advanced bodybuilders. It is best to limit your muscle building sessions to at most two to three times per week. Start training with the basic compound exercises. This type of routine targets multiple muscle groups thus giving you a full body workout in a few minutes. With this, compound exercises build lean muscle mass and burns calories much faster as compared to isolation exercises. So if you have a limited time at the gym and wish to use it effectively, doing compound exercises is recommended. Deadlifts, squats, pull-up, shoulder press, bench press and dips are a few examples of basic compound exercisesyou can try on.
Isolation exercises, on the other hand, only target one type of muscle group. The concept of this form of exercise is to “isolate” one muscle group and move to another one until you have worked on the whole body. So if you want to do tweaking and enhancements to a specific region in your body, then these exercises should be utilized. But always remember that isolation exercises, such as your biceps curl and quadriceps extensions, take a lot of time and energy to do. So it’s not really recommended if you haven’t reached your primary goals yet.
Setting the Rep Range
Since you’re still starting out, it is recommended to set your rep range somewhere between five to eight reps when lifting weights. This is an ideal combination of intensity and volume to gain quality muscle mass and promote fat loss. If you go beyond that, you are increasing chances of injury because initially, your stabilizer muscles are still relatively weak and still need time to adjust. These muscles, although not involved in the actual lifting of weights, helps you stay balanced when you do your routines. Thus, it’s important not to overexert yourself. Later on, when you get used to lifting different weight loads, you can adjust your rep range that would better focus on building up strength and mass.
Take time to look up on what are the best sources of protein and carbohydrates. These should be incorporated in your diet plan as they can help you build and repair lean muscle mass andprovide you with energy needed to sustain you during your muscle building routine. Optimal and complete nutrition is essential to your training regime. Knowing what to eat and what to avoid will further speed up and enhance the muscle building process.
Don’t Kill Yourself
Strength training causes a lot of tension on the muscle and thus you need ample time to allow the body to recover and rebuild itself. Especially for beginners, it is recommended to take at least a day off between each workout session. Doing this would not only allow the body to recuperate, but it can also prevent you from feeling overwhelmed and burned out with the numerous sessions done each week.
Keep It Simple
How you go about your training routine can either make or break the muscle building process. If you don’t follow the one that’s best for you, you’d have a hard time making progress and reaching your objectives. Just keep it simple, don’t rush offimmediately and start doing crazy workout routines that will tire you out easily. Keep these tips in mind and you’re on your way to getting that ripped, powerful and muscular body that you’ve been dreaming of.
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On the subject of fitness equipment, the diversity of machines is virtually countless. From straightforward weight-lifting benches to complicate, computerised treadmills, users have an outstanding selection of machines developed to help them attain their personal fitness aspirations. Furthermore, today’s modern fitness equipment service businesses stand ready to maintain and repair nearly any brand name or model. The following is some information concerning a ground-breaking machine with a new outlook on the conventional rower.
About the First Degree Fitness E520 Rower
If you’ve ever loved a summer time day on the water in a small boat, then you are well on your way to an powerful fitness programme footed on a rowing machine. The First Degree Fitness E520 Rower uses a distinctive, water-based technology that makes use of the idea of the “cube rule.” This means that when you’re rowing by hand, if you want to heighten your speed by double, you will need to row an amazing eight times more vigorously. This makes rowing a extremely efficient exercise. The E20′s lively Fluid Technology opposition is remarkably responsive to the user, in order that when the user boosts the workout’s intensity, the E20 acts in response almost instantaneously.
Fitness Equipment Service – First Degree Fitness E520 Rower Aspects
20 levels of variable fluid resistance
Interactive performance monitor
Belt drive – no chains to dislodge
Easy seat set at a regular height permits easy entrance and exit
Seat equipped with air-glide rollers for level motion
Hard-wearing anodised aluminium seat rail
Easy foot size adjustment
Elective back support
Fitness Equipment Service – On the Subject of Fluid Resistance Technology
The E520 features a creative dual water chamber variable resistance system. The outer chamber contains rotating paddles that produce the actual resistance. The inner chamber gives passive water storage. The full system holds eight litres of water. In Level 1, the inner, passive chamber has one of the most water and the resistance level is minimal. The levels increase in measurements of one, right up until, at Level 8, the water degree is even in between the two chambers and the resistance degree is medium. At level 15, the outer, active chamber contains the highest amount of water for the majority of resistance. There are 20 resistance ranges, so you can in no way
outgrow this machine. The folks at E20 have taken into account everything: The machine even comes with water purification tablets to prevent algae and bacterial from building up in the water tank.
Fitness Equipment Service – In Regard to Rowing as a Fitness Exercise
Exercising on the E520 supplies a sort of exercise that’s appropriate for all ages, body varieties and fitness ranges. Because rowing engages large muscle groups, it’s deemed a total body aerobic exercise that compares satisfactorily to cross-country skiing and swimming. Another benefit of rowing is that it is a non-weight-bearing exercise which makes it more straightforward to get started than other, much more demanding types of exercise. This machine perfectly imitates both the power and recovery phase of the rowing motion. Should you find that a fitness exercise that integrates the First Degree Fitness E520 rower benefits you properly, don’t forget to retain your machine in top shape by hiring a fitness equipment service company.
Does the notion of exercising on a fluid resistance rower intrigue you? Would you care to learn more concerning how a fitness equipment service company can assure that your rower is safe to make use of and accurately calibrated? Then get in touch with Fitness World, a premier business in the fitness equipment servicing industry, at 0845 6410753. Or visit them at www.fitnessequipment-services.co.uk
Generally, many men and women consider going the gym too pricey or quite frankly too troublesome for them. So how can you get ripped if you can’t use those advanced and complicated equipment? Is it achievable to do without those things and just do your muscle building at home? Positively! Here are some easy tips to get you on track without leaving your doorstep.
Method 1: Start each routine with warm-ups first (15 – 30 minutes)
As always, it’s definitely recommended to condition the body for the level of work you’re going to subject it with. In order to efficiently do this, cardio exercises are a sure bet in boosting blood flow and revitalizing the body just right. Running or brisk walking are considered as good examples of cardio exercises which you can do.
After doing cardio, don’t forget to perform stretching exercises. Undertaking as such will boost overall range and flexibility of movement of your muscle groups. This also acts as a precautionary measure as it can help minimize onset of injury and damage to your muscle tissues when performing your techniques.
Method 2: Choose exercises which targets various muscle groups
It’s definitely recommended to start off with compounding exercises that will fire-up various muscle groups in one exercise. Doing this will make the entire workout session a lot intense, hence ensuring faster muscle gains. So even without those fancy gym equipment, here are a couple exercises that can help you with that.
Push-ups is an example of a compound exercise that targets the muscles on the back, chest, abs, legs, more importantly, the shoulders and arms. You can adjust the stance, either from wide-grip to narrow, so as to target the more minute muscular regions at the arms.
Everyone wants that six-pack abs right? Well, doing crunches is definitely one way to change those love handles into pure and firm lean muscle. Just make sure that you keep your posture straight and parallel as improper positioning can lead to injury to the back and spine.
It’s also important to work on you leg muscles to keep your entire physique well balanced. Moreover, since doing squats can develop your quads, hams and calf muscles, it can also help build-up a steady base, which will help support your body weight appropriately. You can do free leg squats or you can lift filled plastic containers that you can grasp in the middle to further enhance the intensity of the exercise.
Dips are another example of a compound exercise as it targets the pecs, triceps, delts and your abdominals. To do this at home, you can utilize two chairs and then situate yourself in between with your feet placed in front. Place your hand securely in each chair and then steadily lower your whole body until your chest is almost at the level of your hands. Hold that position for a moment and then slowly bring your whole body up with both arms fully extended before you repeat the sequence again.
Method 3: Be Mindful of What You Eat
Having the proper type of nourishment can be crucial in your muscle building program. You should eat rich sources of protein so as to build quality lean muscle mass. Also, adding the correct type of carb and fat sources to your diet plan can give you the energy needed to endure those strenuous workouts. Allocating the right percentage thereby can keep the body in a constant muscle building state without gaining the unnecessary flab on the side
Method 4: Stay on Track with Your Goals
One disadvantage in doing your muscle building routine at home is that it has various distractions that can sway you away from your program. It could be the TV, the couch, the fridge or whatever that diverts your attention easily. But really, it depends upon you if you’re going to be easily distracted by these things. You see, by being to lax, getting the results you’ve been aiming for will take an inordinate amount of time. And in order to achieve progress, you have to continuously and dedicatedly follow the line-up you have set for yourself. Muscle building can take a lot of effort and time. But I tell you, getting that ripped and shredded body is certainly one pay-off you’re going to get if you stay focused and determined.