Five Great Core Exercises

Exercising your core muscles is the basis for overall body health and fitness.Your core muscle groups are the rectus abdominis, the internal/external obliques and the transversus abdominis.

The abdominal crunch is a well known exercise for core strength. Lie on your back with your knees bent, then contract your abdominal muscles to raise your shoulders off the ground towards your knees. Hold for two seconds then slowly lower your shoulders back to the start position. Repeat for at least 20 times.

The bridge is another great exercise to work your abdominal muscles. Lie on your back with your knees bent, then raise you hips off the floor until your hips are in a line with your knees and shoulders. Hold this position for three seconds, then lower your hips back to the start position. Repeat this ten times.

Torso rotation is another way to improve core strength. Lie on your back with your knees bent and your hands outstretched resting on the floor. With your shoulders on the floor, rotate your knees slowly to the left as far as they will go comfortably. You should feel the stretch of your muscles, but no pain. Hold this for three seconds and then return your knees to the upright position. Repeat this to the right side, then repeat the cycle of left and right rotations ten times.

Alternate arm/leg raises are a great exercise for the back. Lie on your front with your arms extended in front of you. Lift your left arm from the shoulder, and your right leg from the hip as far as they can go. Hold them in this position for 5 seconds and then lower them to the start position. Repeat this with right arm and left leg. Do this again ten times. An easier way to do this is to just lift your left arm for 5 seconds, then lower it, then move on the right arm, left leg and right leg.

The plank is great for working the transversus abdominis, a muscle that has been much neglected in terms of exercise. Lie on your front and put your elbows on the floor underneath your shoulders. Put your toes on the floor with legs hip width apart and with back straight, lift your body off the floor and pull in your belly upwards towards your spine. Hold this plank position for a count of 30 to 60 seconds.

Relax and put your body back on the floor. This can be repeated 4 or 5 times.

These five exercises will definitely get your core into good shape.

For more tips on building muscle check out Dynamic Wellness.

Article Source: http://EzineArticles.com/?expert=Willem_Frank

Article Source: http://EzineArticles.com/7836076

Consider This Before Your Next Workout

What exercises should I do today?

How much weight should I use?

Should I do bodyweight exercises or weight training exercises?

Should I do cardio before I workout?

Should I do cardio after I workout?

There is a good chance that you have asked yourself some of these questions at some point or another before heading to the gym. They are all viable questions to be asking, but even after you answer those questions there is still one major factor that you need to consider before you can even think to begin your workout.

Is your head on board with what you are doing or what you are about to do?

If the answer to that question is not a big fat 'yes' then there is a good chance that your workout is going to come up short of its goal.

In recent weeks some of the 'meatheads' (guys that look like they have been lifting their entire lives) have been running into some plateaus on their workout programs preventing them from moving any closer to their goals.

On the other hand, there are a few guys in the gym that seem to defy the laws of physics when it comes to their workouts.

An individual just two weeks ago attempted to do three repetitions of power cleans at a weight of 225-pounds.

The individual was able to do all three repetitions so he moved on to his next set at 235-pounds.

He got all three repetitions at 235-pounds, so he moved up to 245-pounds at which point he only achieved on rep due in part to his hands were having a hard time hanging onto the bar.

Now, that was not the incredible feat that this article is depicting. The incredible feat is that this article is eluding to is that same individual was able to do 25-power cleans at 225-pounds in a row just two weeks after doing that weight for the first time.

How did he do it?

After interviewing him he said that he 'told himself that he could and was going to do it.'

You read that correctly, he simply told himself that he could do it and he went and did it.

If you think about it that is the only explanation as to why we can or cannot accomplish our weight-lifting goals in the gym. So many of us cannot jump over that mental hurdle keeping us from reaching farther than we ever have before.

The fact of the matter is that the guy at the gym was always able to do 25-power cleans at 225-pounds all along his brain just did not know it.

The next time you find yourself at the gym asking yourself those questions at the beginning of this article do not forget to ask yourself if your head is on board.

The mind is the most powerful tool in the body and the only way that you will be able to reach your goals is if it is fully aware of what that goal is and what it takes to get there.

If you found this article to be helpful then check out Eating To Lose for more free information on dieting, nutrition, fitness, and lifestyle as it relates to your physical goals. There is even a free plan there to help you get started.

Article Source: http://EzineArticles.com/?expert=Erik_D_Walker

Article Source: http://EzineArticles.com/7836089

Quick Muscle Gain, Simple Steps to Top Bodybuilding Supplements Gaining Muscle Fast

No matter what age, weight, height or metabolism a person is; the key to gaining muscle fast comes down to a few very basic but very important facts:

1. Weight training: types and techniques
2. Rest: Between exercise and sleep
3. Food; The most important thing when it comes to quick muscle gain. Calories and nutrients.

Weight training;

Quick muscle gain is achieved through exercising 3- 4 times a week, and this takes dedication and commitment. It is important to continue your exercise routine week by week to achieve your goal of gaining muscle fast. The 2 types of weight lifting are;

1. Isolation exercise

Isolation exercise is when you use only one joint in motion at a time. This includes such exercises as bicep curls, leg extensions and hammers. Isolation exercise is good for maintaining the muscle that is already built.

2. Compound exercise

Compound exercise is by far the ultimate way to gaining muscle fast. This includes bench press, squats, and dead lifts. Exercise like squats will work a whole range of muscles and joints at once like your back, ankles, hamstrings, knees, quads and hips. It also improves core strength! The true way to quick muscle gain is compound exercises.
Technique during your exercise is vitally important. This will greatly reduce injury but also increase the rate of gaining muscle fast. There are many programs outlining the correct techniques for types of weightlifting.

Rest;

1. Quick muscle gain will only work when you actually give your muscles a chance to rest! Every time we work out we are actually ripping our muscles and they will only recover to build in between workout. To do this try focusing on particular types of muscle groups during weight training like back legs and abs, and then alternate to another particular group the following day. Like chest biceps and shoulders. By doing this the first group have been given a chance to recover and are definitely gaining muscle fast!

2. Resting also involves sleep! Sleeping from 6 to 8 hours a night is important when weight training. This gives those tired muscles a chance to recover and build even faster, also improving cognitive function and overall energy level s. So make sure you find the time to get sleep in your busy regime your body will thank you! Plenty of rest and exercising properly will top bodybuilding supplements anywhere providing you with the quick muscle gain you desire.

Nutrition:

What we consume and how much we consume is by far the most critical piece of information we must know when it comes to gaining muscle fast. Understanding your daily caloric intake and what the right nutrients are to eat is the key to a ripped physique.

Calorie intake is important and can be calculated through age, weight, gender, height and overall metabolism of an individual. There are many programs out there to help us with our own calorie intake.

Nutrition involves protein, carbohydrates and fats these are the vital ingredients that will top bodybuilding supplements anywhere producing quick muscle gain and are simply found in all the foods we eat! The key is choosing the correct sorts of food

- Protein such as eggs, lean meat, poultry, fish, nuts, beans and lentils are great for building muscle and is not stored in the body either, so whatever we don't use will simply remove as waste. Protein is known as a macronutrient which is good energy for our bodies.

- Carbohydrates are extremely important when it comes to putting on the weight needed for quick muscle gain. Although there is a lot of confusion when it comes to this subject, complex carbs such as vegetables, sweet potatoes only, whole grain rice and breads, oatmeal, beans are perfect sources of this helping the skinny guy get those results!

Are you serious about quick muscle gain? Below is some excellent information I have found regarding nutrition rest and weight training. It will top bodybuilding supplements anywhere providing you with all the information and programs needed for gaining muscle fast.

http://bodywealth.org

Article Source: http://EzineArticles.com/?expert=C_J_Mills

Article Source: http://EzineArticles.com/7812771

Five Key Tests to Assess Your Fitness

If you are about to start a fitness program, or even if you have already started a program you need to be able to assess your level of fitness. This is important as it will help you understand where you are right now and to set some goals for the fitness level you want to achieve. A good way to start this assessment is to get a checkup with your doctor, particularly if you are over 40. Here are the primary numbers you need to know.

Your resting heart rate, or pulse rate, is simply the number of heart beats per minute before you have started any exercise. You can measure this yourself by placing your forefinger on your wrist pulse and counting the beats for 15 seconds and multiplying by four. Measure this periodically and keep a note of it in your exercise log. Over time as you do regular exercise the number should decrease.

The next number is your activity heart rate, measured after about 15 minutes of moderate aerobic exercise on a treadmill, stationary bike, or rowing machine. This will be higher than your resting heart rate, and it also should decrease as you progress through your exercise program.

Optimal blood pressure is vital to your health. This is measured as two values: the systolic number over the diastolic number. Systolic pressure is the pressure when the heart contracts and diastolic pressure is the pressure when the heart relaxes. The optimal values are 120 over 80, with 140 over 90 being borderline high blood pressure. If you have higher BP numbers you definitely need to consult your doctor who will recommend changes to your diet, especially the reduction of salt intake. You can measure your own blood pressure with one of the many BP monitors available today.

Your Body Mass Index is a measure of how much fat you have in your body relative to your weight. This can easily be computed by many online BMI calculators using your height and weight. The normal BMI is in the range 18.5 through 24.9, whereas an overweight BMI is 25 through 29.9. Once you know your BMI you can set a goal of getting into the normal BMI range. These calculators do not take account of body fat versus muscle, so you may get a higher value if you are more heavily muscled.

Muscular strength and endurance can be tested with a push-up test. The number of push-ups that you can do in one minute is a good assessment of your upper body strength, but this also shows your overall fitness. Over 40 push-ups in one minute indicates excellent fitness for a 30 year old male.

Make these measurements every month through your fitness program to get feedback on how you are doing and to keep you motivated.

To learn more about fitness check out the Dynamic Wellness program for great tips on building great muscles.

Article Source: http://EzineArticles.com/?expert=Willem_Frank

Article Source: http://EzineArticles.com/7832455

Effects of Deer Antler Velvet on IGF-1 Receptors

Deer Antler Velvet has received significant news coverage in recent months due to high-profile athletes admitting use in their training and recovery regimens. Customarily, this antler velvet has been prized as one of the oldest health supplements used in Chinese medicine. The extract from antler velvet, which is the external covering of the epidermis that coats the internal structure of the developing cartilage and bone, has been well-documented in eastern medication and is considered a complete super food due to its nutritional density. The best deer antler velvet extract, which is used as a supplement, is collected from the surface of the new antlers growth in male New Zealand Red Deer. This permits the self-regenerating deer antlers to keep growing each new season without harm to the deer.

What is the IGF-1 Receptor?

IGF-1 receptor is a transmembrane receptor found on the surface of human cells. The IGF-1 receptor is stimulated by IGF-1 as well as by related hormones known as IGF-2. When either form of IGF binds with these receptor sites, the cells display improved anti-aging and anabolic effects. Insulin-like Growth Factor 1 or IGF-1 is the regulating sign to Human Growth Hormone or HGH and is the main component found in deer antler velvet extract. When released into the bloodstream, it stimulates the body to secrete its own growth hormone.

Functions of IGF-1 Receptor

IGF-1 receptor signals the upturn or reduction of body functions such as the human body's metabolism. Medical study has revealed that an increased IGF-1 receptor signals can have affirmative age defying effects. The IGF-1 receptor facilitates the effects of IGF-1, which plays a significant role in its development and persists to deliver anabolic effects in adults. This means that IGF-1 receptor can prompt hypertrophy of muscle and other tissues.

Benefits of Deer Antler Velvet

Deer Antler Velvet is almost 50% amino acids by mass and encompasses a variety of added nutrient-rich mineral elements such as magnesium, zinc, vitamin A, and calcium. Deer antler extract is also considered as a provider or a natural source of collagen, glucosamine, and chondroitin, which are identified to upkeep joint mobilization, healthy bones, connective tissue repair, and overall body wellness.

Antler velvet extracts are known to advance cell development due to the nutrient-rich and speedy growing cartilage. After initial studies were done, velvet extracts were revealed not only to enhance cell development, but also proven to have anti-viral and anti-tumor components. Scientists have currently discovered that antler cells have the ability to produce IGF themselves. Growth hormone levels decline as people grow old along with the production of the IGF-1, resulting in steady muscle weakening. As an outcome, the use of antler velvet extract, with its status as a high-quality source of natural IGF-1, can help maintain and promote muscle tone.

Deer antler velvet products have been shown in studies to increase power and strength, accelerate the fat burning process, intensify lean muscle tissue, and offer quicker recovery after sports trainings. This makes it popular among competitive athletes. It is an accepted substitute for steroids and some other performance enhancing medicines for athletes. World record rowers, a champion tri-athlete, top golfers, and other superior athletes attribute part of their results to deer velvet antler extract.

Products with velvet antler extract are also said to improve the production of HGH. This hormone is significant for cell regeneration. It's also thought to play a significant role in the prevention of several age related diseases. Moreover, the said extract also helps reduce arterial blood pressure and raises the development of red blood cells. Other testing has confirmed that deer antler IGF-1 products can enhance memory and promote mental alertness, help balance iron levels, and improve the immune system.

John MacNamara is a researcher and user of AntlerX, one of the most potent deer antler sprays, and is currently a consultant to the nutritional supplement industry. In his spare time, Jon enjoys powerlifting and competing in triathlons.

Article Source: http://EzineArticles.com/?expert=John_MacNamara

Article Source: http://EzineArticles.com/7833280

Calves Exercises for Mass - Don't Forget Leg Day!

Why do calves seem to be the most neglected body part when training the lower body. Ever notice the guys at the gym that are wearing the "barely there" cut up muscle t's and wearing big baggy sweatpants? Chances are they're hiding their weakness.. skinny legs! What are the best calves exercises for mass? As with any muscle group, genetics plays a big role in determining how big you can naturally get. Here are some basics you should be trying if your goal is to build bigger calves.

The muscles of the upper legs have many functions of course and one being that they support your core muscles and body-weight when lifting or for movement in general. The smaller calf muscles of the lower leg are the stabilizers if you will. They don't have the size or strength to push big loads themselves, however they act as the little brother for the massive muscles of the upper legs that have more brawn.

Aside from functionality tho let's be honest... skinny legs make a guy who's otherwise very muscular, look a bit dis-proportioned.

We should mention that relying solely on squats and deadlifts along won't help you build bigger calves. That may seem like a no-brainer to some, but it warrants being said. Train your calves like you would any other muscle group, with a specific game plan and strategy when you hit the gym. Here are 4 calves exercises for mass - they are the basics you should master if your goal is thick powerful calves!

1) Standing Calf Raises - For this exercise, you can use the calf machine or a block. Slowly raise yourself up on the balls of your feet as high as you're able to and contract your calf muscles as you reach the top. Hold for a moment, and slowly lower to the starting position and repeat.

2) Seated Calf Raises - This is very similar to the standing calf raises, but the seated calf raise will target the lower muscles of the calf.

3) Leg Press Calf Raises - Take a seat on the le press machine and hold the base with only your toes and the balls of your feat. Do not move with your hips and knees, instead use the movement of your ankles. This will put all the work on your calf muscles!

4) Box Jumps - This exercise will provide you with that explosive strength in your legs. It will train your calves to react and contract very quickly in various exercises and really help tone the calf muscle. Stand on the balls of your feet and toes in front of a box (select a box height that is appropriate to how high you can jump) and jump onto the box. Jump back down to the floor and perform about 10 reps.

These four calves exercises for mass are some of the basic lower leg or calf exercises you should master whether you're a beginner or gymrat!

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye

Article Source: http://EzineArticles.com/7868627

What Is High Intensity Interval Training?

If you've ever busted your butt in a bootcamp or crossfit style workout you're already familiar with HIIT or High Intensity Interval Training. It's a knock out, drag down, push till you puke kinda workout if I'm being honest. While it seems to be a favorite fat burning workout of choice of many personal trainers, it has a lot of merits other than just making you sweat! If you have no idea what I'm talking about and still asking "what is high intensity interval training" then let's start from the beginning.

HIIT is also referred to as high intensity intermittent exercise or even sprint interval training. By definition it is a workout strategy when one alternates short intense segments of anaerobic exercise with less intense and active recovery periods. In comparison, most endurance workouts like rowing, stair-climbing or running keep your heart rate and exertion level at a moderate intensity.

What are the benefits of High Intensity Interval Training?
Well aside from the cardiovascular benefits, it's one of the most effective fat burning workouts you can do! HIIT workouts tend to decrease fasting insulin and increase insulin sensitivity which is related to that nasty belly fat or (subcutaneous fat) that we all want to get rid of!

What does a HIIT workout consist of?
Generally speaking the high intensity part of the workout is sustained for anywhere from 30 seconds to a couple of minutes. I say generally because there is no exact definition, but the higher the intensity the shorter the speed. The recovery part of the interval training is usually equal to the "intense" part. HIIT workouts can also incorporate weights or just simply using your own body weight. Most bootcamp or crossfit workouts follow this type of interval training. (so you might want to grab a pair of crossfit gloves to protect your hands)

What is a sample High Intensity Interval Training Workout look like?
It can really be as simple as a combination of Sprints and recovery periods - which most people may be familiar with from their personal training sessions. If you're still asking "what is high intensity interval training" get off your bum and try this:

60 second sprint or fast jog followed by
60 second slow jog or walk

Now do that a couple more times without rest and voila... you're now a fan of a HIIT workout! Regardless of what exercises the workout itself involves it is sure to be your go to workout for leaning up and stripping off that last pesky 10 pounds!

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Workout Gloves Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye

Article Source: http://EzineArticles.com/7886917

Recipes To Build Muscle - Muscle Muffins

Most of us don't associate baking with recipes to build muscle. With a little ingenuity you can make healthy high protein recipes at every turn in the kitchen and this is a favorite "muscle muffin" recipe of mine! Everyone loves a delicious treat, and now you can enjoy this protein packed muffin that is actually good for you - just remember one muffin is a serving so don't get crazy eating the whole tray fresh out of the over. For those of you manly muscle heads - there's no need to fear baking! No you don't need to wear grandmas oven mitts and apron to whip up delicious baked goods. In a few easy steps and less than 30 minutes you can whip up some recipes to build muscle and you can start with this high protein Banana Oat Muscle Muffin recipe!

Ingredients:
- 1 Banana
- ¾ cup egg whites
- ½ cup low-fat plain Greek yogurt
- ¾ cup oats
- 2 scoops of vanilla WHEY protein powder
- ¼ cup of a sugar substitute (Splenda, Sweet n' low, etc)
- 1 tsp baking powder
- 1 tsp baking soda
- 4 tbsp low-fat Greek yogurt
To Make:
1. Preheat your oven to 350 degrees. Spray your muffin tray with a cooking spray to prevent your muffins from sticking to the tray.
2. In a mixing bowl, blend all ingredients together until they are smooth and all chunks have been sorted out. No one wants to bite into a chunk of protein powder or a clump of oats! Next, spread evenly into your muffin tray filling all the way up to the top.
3. Throw the tray in the oven for about 17 minutes. In order to tell if they are baked all the way through, try inserting a toothpick or fork into the muffins. Upon removing the toothpick, if no muffin residue sticks onto the toothpick, they are done!
4. Top off your high protein recipe creation with the Greek yogurt as a nice glaze and enjoy! Yields 12 servings. For maximum freshness, store the remaining muffins in your fridge to enjoy throughout your week.

The breakdown: (per individual muffin)
Calories: 70
Protein: 8 grams
Carbs: 7 grams
Fat: 1 gram
Fiber: 1 gram
Total Prep time: 23 minutes
Total Enjoyment: 100%

Tip: Wrap the muffins individually in plastic wrap and keep in the freezer. They're a great snack to take to work to enjoy, or boast about your new ability to master recipes to build muscle!

Los Angeles Personal Trainer Riley Daye is part of the GymPaws Fitness Team. His areas of study include Weight Lifting, Strength Training, Nutrition, Body Building and Sport Specific Training.

Article Source: http://EzineArticles.com/?expert=Riley_Daye

Article Source: http://EzineArticles.com/7853940

Benefits of BCAA Supplements

If you've been hitting the gym lately, then you know how often fitness junkies discuss the supplements they take and compare notes to find out just how beneficial a particular product is. Lately, a lot of these discussions are centering on BCAA supplements. One serious weightlifter may enthusiastically praise the wonders of Blox, for example, while a runner can go into a running monologue about how Amino1 has increased his endurance and lessened his fatigue. Such talk can lead you to wonder what all the hype is all about.

What does BCAA mean?

First of all, BCAA stands for Branched Chain Amino Acids. This is a term used to refer to three amino acids that are grouped together because of their branched chain structure. These amino acids are Leucine, Isoleucine, and Valine.

Leucine plays an important role in building up your muscles and preventing muscle tissue loss. On the other hand, isoleucine is a potent amino acid that increases glucose uptake into your cells. In combination, they play a crucial role in boosting your muscle cell growth. Valine is still somewhat an unknown component, however, and research is still being conducted to ascertain whether it plays an important role in muscle development or if it is just included due to its structure.

Medicinal BCAA

Doctors are now using BCAA to treat many types of serious medical conditions. These include:

• Amyotrophic lateral sclerosis, also known as ALS or Lou Gehrig's disease
• Various brain conditions caused by liver disease such as latent hepatic encephalopathy and chronic hepatic encephalopathy
• tardive dyskinesia, a movement disorder
• McArdle's disease, a genetic disease
• Spinocerebellar degeneration
• The lack of appetite in elderly cancer patients and kidney failure patients
• The wasting of the muscle in patients who are bed-ridden

Workout Benefits from BCAA

However, several studies have indicated that BCAA supplements such as Amino1 and Blox can benefit you even if you don't have serious ailment. These supplements can help you build muscle and boost your athletic performance, and the effects are much more dramatic for beginners. Aside from muscle growth, other benefits that have been ascribed to BCAA include greater resistance to fatigue and improved weight loss.

While there has been a lot of anecdotal evidence (you can trust fitness enthusiasts to go on and on about how their supplements have helped them out), initial medical research has actually found some evidence to back these claims.

For example, one double blind study that lasted for 33 hours involved subjects performing offshore sailing while taking BCAA supplements every six hours. The test demonstrated that fatigue improvements are evident by the second day, with less memory errors (memory errors are telltale signs of fatigue) displayed in subsequent tests. Another double blind test involving cyclists revealed that the subjects experienced less physical and mental fatigue which was confirmed by subsequent tests. Just about half of them also reported an improvement in their performance.

All these reasons show why it's important to supplement your diet with BCAA. Not only do these supplements provide the "raw materials" for you to build muscle, but they also enable you to exercise for longer periods of time.

Find the very best pre workout supplement for you that has BCAA's, Creatine, Caffeine, and other essential muscle building compounds.

Article Source: http://EzineArticles.com/?expert=Ricky_Richter

Article Source: http://EzineArticles.com/8080486

Legs and Abs Workout

Building stronger legs is the foundation of success, yet something that far too many people overlook entirely. Rather than putting the time and energy they need into working their legs, they start to focus more on 'aesthetic muscle groups' such as the chest, shoulders, and back since this is where many people tend to focus.

But, if you want to build a strong foundation that will help you execute all those upper body exercises you're going to perform, doing a solid leg workout is a must.

Let's walk you through the main points to know about developing a proper leg workout program. Abs are a great muscle to train with the legs, so we'll be adding some core workout in the mix as well.

Focus On Big Two

First and foremost, you must be focusing on doing squats and deadlifts in your program. These are easily the most important movements for any leg workout as they will it so many muscle groups at once.

Squats and deadlifts are great for building power, boosting testosterone levels, and increasing your lean mass development. Yes. They boost testosterone levels. If you're doing these, the benefits will show while you're performing that bench press exercise you love so much.

Vary Your Rep Ranges

Second, don't think that you need to stick with all low rep ranges when doing your leg workouts. Taking the rep range slightly higher can also be beneficial and help to enhance your overall muscular endurance as well.

A combination is good - use lower rep ranges on the two primary exercises mentioned above and a higher rep range on the additional exercises you'll perform.

Don't Neglect Calves

Calves very often go neglected in a leg workout program and this must be avoided as well. While the calves may never grow to the same degree as say your quads or hamstrings will, you still do need to be paying attention to them. The nice thing about working out your calves is, they do not require much working out! They are also very easy to isolate.

Seated and standing calf raise are both a must for success.

Add A Variety Of Core Moves

Finally, no muscle is as fast to adapt as your core, so including a wide variety of core exercise is also going to be a must. If you feel that your workout is getting boring, that's because it is. Change it up.

Make sure to perform core exercises that challenge the muscles from all angles as well as that help to create instability in the body. These are the ones that will best stimulate muscles deep within the core, getting them to sit up and start contracting.

Lift smart at http://howtoliftweights.com

Article Source: http://EzineArticles.com/?expert=Kelly_Coggins

Article Source: http://EzineArticles.com/7874882

Breakthrough Gym Plateaus With This 60-Second Workout

Every weightlifter, bodybuilder and fitness athlete has or will encounter the dreaded plateau at some point in their gym training. You're still showing up regularly, still putting in 110% effort every workout, but progress has STOPPED... So let's take a look at why it happens, then look at a workout you'll want to try to get past this roadblock.

The human body is one of the most complicated, efficient organisms in existence. Your body is constantly evolving and refining itself for maximum efficiency and results. It uses fat for energy when it's not getting the right nutrients at the right time in the right quantities, so it tries to store as much fat as it thinks you may need down the road - all based on what you give it and how much energy you expend daily. (Remember, a calorie is a measure of ENERGY, not weight or mass.)

On the other side of the equation, it knows that muscle consumes more energy than any other element in your body, so it tries to limit the amount of muscle on your body to just exactly enough to get you through the day and no more. This is why the muscles you've built in the gym start to erode as soon as you stop weightlifting, even though fat seems to hang on forever.

So when your weightlifting stalls and you hit that plateau it's almost always because your body believes you've got enough muscle already - or at least enough to handle the stresses you place it under each day. Perhaps you've been using the same routine for too long, or going between routines that are too similar. Or maybe you haven't been increasing the amount of weight you're moving during each workout enough - insufficient increases in total workload placed on the body.

But it can also be a lot more complicated. If you've been lifting weights for years it's going to take that much more to keep adding muscle to your body when it's already carrying more muscle than your frame was designed for. Take a compound lift like squats or deadlifts. There are a dozen or more muscles involved in each rep, ligaments and tendons at every joint that have to participate, plus the bone strength and bone density need to be up to the task of supporting all those forces without breaking. Oh yes - and don't forget the electrical impulses that must run unimpeded between each muscle cell and your central nervous system. Or the hormones your body releases when under stress - try working out with no adrenaline, testosterone or endorphins in your system and see how far you get. And your endurance during workouts is also dependent on stored oxygen - both in the lungs and in every muscle...

A very complex system indeed! And the bad news for weightlifters, bodybuilders and fitness athletes is that your performance is limited by the weakest link in that whole process! Try to push too far past that weak link's limit and you'll learn the displeasure of muscle pulls, muscle tears, hernias, rhabdomyolysis, etc. So it's not as simple as 'work out longer' or 'use heavier weights' - often a plateau is reached because you can't do either right now. So now what?

The 60-Second Workout

Don't get all excited here - 60 seconds isn't the total workout time on this system but rather the length of each set. You already know that everything you've tried so far isn't getting you out of the rut your workouts are in, so give this a try for the next 3 - 4 weeks. Pick ONE exercise per bodypart and do a full-body workout 3 times a week on non-consecutive days - Monday, Wednesday & Friday, for example.

For each exercise you want to do 3 60-second sets with a 30 - 40 second break in between. If you're training with a partner, do your 3 sets then have them do theirs - don't use the usual back & forth sets as the break between your sets would have to be at least the 60 seconds for them to do their set, and you want to keep your breaks under 40 seconds.

Here's where this system is counter-intuitive - don't bother to count reps and don't worry about tempo (as long as you're not breaking form or using momentum to help out). Just pick up the weights and rep out for 60 seconds, rest for 30, rep out for 60, etc. The weight should be light enough you have no trouble getting in the first 60 second set but heavy enough you have to fight to get those last 5 reps in on the 3rd set. You'll know you're doing it right if your muscles are bulging and the pump is creating a really nice burn deep in the muscle you're working.

Even for most gym rats, 60 seconds is longer than your normal set. You'll probably be doing between 20 and 40 reps per set, which is a higher rep scheme than you're probably used to. Each muscle group will have to increase its endurance, yet your overall system gets a bit of a recuperative rest because the entire workout is over in 35 - 40 minutes (up to an hour if you're training with a partner). But if it seems like this would be too easy a workout then try it for a week and get back to me on how easy it was for you... ;-)

How does this help you smash through the plateaus? First, it fills the muscles with far more blood than they're used to holding. Since blood is the transport for both the oxygen, nutrients and hormones feeding the muscles and the waste materials like lactic acid coming out of the muscles, you're creating a nice 'spa bath' environment to give the muscles optimal conditions for health and recovery.

And since the weights will, of necessity, be lighter than you would otherwise be using this cycle will give your ligaments and tendons a bit of a breather, helping them recover fully while still being stretched and moved regularly. The lighter load will also give your nervous system an increased chance of fully recovering from the months or years of hell you've put it through.

Two 'safeguards' are built into this system to minimize the possibility of losing muscle mass during the cycle as well - first, you'll only be doing this for 3 - 4 weeks and second, you're working the full body 3 times per week. Assuming you eat clean with plenty of protein and get sufficient rest each night, by the end of the cycle your body should be back in optimal condition, have reached homeostasis, and be ready for an energetic return to building muscle mass for you.

Oh - and I haven't overlooked your mind-muscle connection either... At the end of each bodypart, or at least the end of each workout, spend a couple of minutes posing in the mirrors. It'll do both your self-confidence and your subconscious good to see you looking so pumped and muscular!

Fitness publisher and certified personal trainer D. Champigny is on a mission to help the aging population get stronger, get fit and live a healthy lifestyle right through their senior years, and help bodybuilders and weightlifters get better results more safely. To stay up-to-date with the health, exercise, nutrition and weight loss tips Champigny shares across his numerous fitness sites and blogs, follow Flirting With Fitness on Facebook and Google+ today!

Article Source: http://EzineArticles.com/?expert=D._Champigny

Article Source: http://EzineArticles.com/7960519

Reasons Why Athletes Use Deer Antler Velvet Supplements?

Athletes from around the world are always looking out for products, which will help them increase their strength, endurance and give them the ability to recover faster. It is this endeavor that makes them choose products that are banned by athletic federations. It can be said that physiotherapists that manage these people also play a role in making their wards use substances that are banned for the small moment of glory that can be achieved. They often forget that they can be trapped into a cycle, which will bring heaps of ignominy upon them.

With the world anti-doping agency becoming even more stringent than before athletes had to look for alternatives that could provide them all the benefits without the fear of being embarrassed. It is for this reason that they have chosen to use deer antler velvet supplements, which have been defined, as natural. They were earlier considered as a performance enhancer and some sporting federations had even banned the product. The instance of a world-famous golfer being victimized is one after the biggest examples that can be spoken about. Athletes have today realized that they will have to be extra careful or face embarrassments that are today heaped on two Olympic champions.

Supplements of deer antler velvet can provide them with all the benefits that are required to work normally without feeling any effects of the product or the fear of getting caught. People working in such activities need a product, which can help them, gain and maintain lean muscle. There should also be free from joint pain and recover from injuries to these areas. The profession that they work in requires them to recover fast after a strenuous session of training. These are factors, which cannot be overlooked by athletes. At the same time, they cannot depend on steroids or drugs to achieve the results they want. It is this realization that as prompted these people to use supplements made from deer antler velvet.

This is a natural supplement and has been acknowledged as one that is totally free from steroids. It is safe to use and increase muscle mass. IGF-1 that is present in the supplement helps to increase muscle mass along with speeding up recovery time. Moreover, the body absorbs the product without leaving any traces behind. It is for this reason that most people in this profession are beginning to withhold themselves from using steroids and moving over to supplements instead.

John S. Farmer is a food technologist and has been involved in the development of quality food and high grade supplements for more than 10 years. Click here to learn more about John's latest discovery and the benefits of MX Deer Antler Velvet from New Zealand

Article Source: http://EzineArticles.com/?expert=John_S_Farmer

Article Source: http://EzineArticles.com/7955649

Do This Trick And Boost Your Workout Effectiveness In Minutes

Ever wonder what's the perfect workout for you? After researching various health, wellness, and fitness trainers and experimenting with their suggestions and my self made methods, unfortunately I can't say I found one yet. However I found something that may be close.

Here's a little background so you understand where I'm coming from. In my school's Biology classes, we learned that muscles grow by repairing themselves. Or, the more you strain and hurt them, the better they grow. When I did further research, I found that you need to get proper nutrition in order to have the building blocks for growth.

Nutrition is another topic, but the question that we may have is, "How do we best strain our muscles?" Over the years I tried numerous methods to break my muscles past their point of failure. I've gone from endurance to weight training, but those lasted only one day. But one day I came across multiple trainers who suggested that I use muscles other than the main ones in my workouts and to extend the range of motion. So I decided to try it on something I was familiar with; hip flexors. For those who may not know, that's the machine where you sit down, bend you knees to 90 degrees, and move your legs in an inward or outward motion. The main muscle set would be the inside and outside of your thighs, but I considered what other muscles I could add.

Even though my feet couldn't move since they were locked in position, I could still exert a force on them in a new direction other than inward/outward. I knew that I didn't try extending my knees or contracting them like I would if I were to kick something, but I thought it would be worth a shot to bring in some extra muscles. What I found out surprised me. Instead of being able to max out the machine like I normally do, I struggled while in complete pain all over my thighs as I tried this workout with just half the maximum weight. Eventually I got to the maximum weight again but by that time I couldn't walk properly anymore.

How did this happen? Besides that I overextended my muscles, I redirected part of my muscles to work in the secondary direction, in this case the kicking motion. This forced the muscles in the main direction, inward/outward, to work much harder to make up for the muscles working in the secondary direction. In the case of overextending my muscles, that stretched and contracted my muscles beyond what they originally familiar with, thus straining them more than if I were to not include the secondary direction.

I thought this was a fluke at first until I went to the lateral fly machine. That one you extend your arms and pull some levers to your side parallel to the ground, arms straight in the process. I tried seeing what would happen if I turned my palms outward, inward, and down in each set. I could barely move half my original maximum weight in that workout too. When my palm faced inward, it forced my laterals to work (mid back), when down, a bit more of my shoulder, when facing outward, my whole shoulder plus a bit of my neck. In the few minutes I stayed there, I felt the effect of a half hour workout. It wasn't as painful as my leg workout, but I'm sure if I stayed as long as I did for my legs, my whole backside would be in pain and I wouldn't be able to breathe without hurting myself.

Lesson of the story? It may not be how much weight you move, but how much you can utilize other muscle groups to work in a secondary direction as well as the weight machine's primary direction. I never got beyond 1 day worth of pain with the repeated pull ups and even that 1310 lb leg press. As of this time I write this entry, it's been close to three days and my legs are still in pain even though I haven't worked them since.

This is still a recent development in my workout adventures, so stay tuned for what other mishaps I will come across. Until next time, God Bless.

For more health and wellness tips and suggestions, visit http://www.minutesfitness.com/ or contact us at http://support.minutesfitness.com/contact-us for a free consultation.

Article Source: http://EzineArticles.com/?expert=Eric_W_Song

Article Source: http://EzineArticles.com/7947416

Fitness From the Comfort of Your Own Home

Going to the gym can be a workout on its own if you're juggling a busy lifestyle such as work, family, or school. The good news is that people have been able to maintain a healthy and fit body for thousands of years, even before the first gym was introduced into society.

Today gym's are fairly affordable, but they come with many disadvantages that will often leave people sitting at home instead of getting into shape like they should be. For example, gyms are typically crowded except for the times when most people are still asleep. If you are able to work out very early in the morning or very late at night, then perhaps having a gym membership may be doable.

However, if you can only visit the gym the same time that most people go, then expect a busy environment with hot, sweaty people. Nobody enjoys waiting in line for anything, but when the gym is packed, so are the machines, treadmills, showers, water fountains and everything else you will need for a successful workout.

The best option then is to explore other alternatives such as home fitness. What many people don't know is that simply by using your bodyweight, you can conduct an entire workout that targets each main muscle group. Let's take a look at some of the most effective and easiest fitness routines that you can use to maintain a fit body and a healthy lifestyle.

To get started you need to be warmed up. Even though you are no longer around bulky and often dangerous machines, it's still important to warm up properly to avoid injuries. Make it your goal to move all of the muscles you plan to use during your particular workout. This can include doing such movements like arm swings, lunges and even push-ups.

Once you're warmed up and ready to work out, begin with cardio and resistance training. Cardiovascular exercises are important to maintain a healthy, strong heart and can include such things as jogging, squats, and jumping jacks. The great thing about doing cardio is that it's a great boost for heart health and also works to burn calories and reduce excess weight. Resistance training is one of the best ways to build muscle when you're doing home fitness workouts.

You are basically doing a lot of the same workouts as before, except now you're including a weight resistance. So grab a gallon of water or some soup cans and start doing lunges and squats. Do as many as you feel comfortable and then take a rest before you continue. Also pay close attention to your form and remember that a few quality repetitions are always better than a high quantity of repetitions using poor form.

Stretching is always great after workouts in-order to maintain great flexibility. It will help you to stay limber and maintain a good posture as well. Once you've completed your home workout, you will want to cool down by rehydrating your body with water and making sure your body has enough protein to rebuild worn-down muscles. You can get your protein source from chicken or a protein shake by combining whey protein powder and milk. So make sure you follow these steps and do a little more research, and before you know it you will have a great full-body workout routine without the unnecessary need to drive to a gym every day.

Keith B. Auerbach writes for various online shopping web sites including, Fox Hills Mall http://www.foxhillsmall.net

Article Source: http://EzineArticles.com/?expert=Keith_Auerbach

Article Source: http://EzineArticles.com/7935919

What to Eat After Workout (Post Workout)

The post workout intake is a snack that is taken just after the workout. When your body is in a critical condition after burning many calories it has no choice but to sound the alarm and open the metabolic window. It corresponds to a time interval during which all ingested nutrients are assimilated (good for muscle growth).

Nutrition and metabolic window:

After an intense workout, hormone levels are low, muscles are filled with waste, the glycogen is at its lowest rate and proteins were metabolized to compensate for energy. At that critical moment your body realizes that it must get stronger for your ever more intense exercises. This is why it activates all anabolic mechanisms to engage the recovery and enable the tissue repair: we say that the body opens the metabolic window. A Protein intake during this period allows your body to switch from catabolism to anabolism.

The opening period of the metabolic window is between 40 and 60 minutes after the workout. During this interval of time nutrients are much better absorbed by the body, including proteins which their level of assimilation may exceed 40g for an 80kg individual. Muscle fibers are much more receptive and consumed nutrients are entirely devoted to muscles. To summarize, a devastating workout put the body in a perfect condition for muscle synthesis for only one hour.

Restore glycogen reserves:

The metabolic window Opening is the perfect moment to ingest proteins and also simple and complex carbohydrates. The latter will restore glycogen reserves to better protect proteins consumed in the future and to deliver fuel to muscles. Knowing that the metabolic window pushes away the limits of nutrients assimilation, the rate of sugars transformed into fat is much lower during this period. In other words the metabolic window allows you to consume extra calories which are more than your daily needs and without storing excess fat!

Fast absorbing protein in post workout nutrition:

After the workout you have to eat foods which are quickly assimilated into the body to get the most out of their nutritional intake. Lean fish like sole or plaice are quickly assimilated by the body. Meats such as beef and pork are not adapted to the metabolic window because the body requires more than 3 hours to digest them. It is preferable to take liquid mixture in the shaker because it is rapidly assimilated.

Dietary supplements:

Eating right after workout is the basic principle to gain weight. If you are a supplement enthusiast, the metabolic window is the best time to consume Fast absorbing protein. 45g of whey mixed with 200cl of water will allow you to absorb about 40g of protein.

While I was setting up my meal plan I found it difficult to get great tasting easy to prepare recopies ideas that respect my fitness goals.

If you are in the same case, then you've got to read this REVIEW.

Article Source: http://EzineArticles.com/?expert=Enissay_Numidy

Article Source: http://EzineArticles.com/7941116

Are You Stopping Yourself From Gaining Weight and Muscle?

Unfortunately, there are no secret tricks or magic pills that will help you add muscle and weight. It takes hard work and bucket loads of effort. When you are actively trying to bulk up by gaining weight and muscle mass, it is easy to fall into mistakes that will make it more difficult. If you understand the most common mistakes that people make then you will find it much easier to achieve your goals.

Three Things Than Can Obstruct Your Weight & Muscle Gain

One of the important things when gaining weight and increasing muscle mass is knowing what not to do. When an individual is failing, in the majority of cases the reasons are always the same three problems:

1. Inappropriate or unhealthy eating habits.
2. Incorrect exercise regimes.
3. Lack of consistency and/or commitment.

Inappropriate or Unhealthy Eating Habits

When you are trying to gain weight, it is common sense that you need to eat more! However, it is also important that you are eating the correct foods. If you want to increase muscle mass then your diet needs to be healthy. It is all about gaining good weight rather than the bad weight that comes from junk food. What you are looking for is an increased calorie intake rich in high protein foods. This should include plenty of lean meat and poultry, fish and foods rich in omega 3.

Incorrect Exercise Regimes

If you are not using the appropriate weight training exercises then instead of strengthening your muscles, you could well be placing them under strain. In order for the muscles to grow, you will need to make them work by pushing yourself gradually. However, it has to be done safely without causing injury. Don't just jump on any type of exercise regime that you think might work for you. This is a very popular mistake, don't self-help yourself when it comes to this. Seek out the advice of a trainer to help get you started.

Lack of Consistency and/or Commitment

I mentioned previously that this was going to take hard work. You are going to need a great deal of discipline in order to stay focused on your goals. It is essential that you create a routine for yourself to keep your workouts consistent and that you are willing to make a commitment to yourself and your body. Sporadic workouts are not going to do any good.

If you are looking to gain weight and develop muscle then you need to learn what to do and perhaps more importantly what not to do, to do this you should check out the Weight Gain Network support. My best advice is to set yourself up with a great exercise regime and a solid weight gain diet.

Article Source: http://EzineArticles.com/?expert=Natali_Sage

Article Source: http://EzineArticles.com/7939943

The Benefits of Body Weight Training for Children

Sports, especially the fundamental exercises involved in body weight training provide tremendous benefits for children. Depending on the selection of exercises strength, flexibility, speed, balance, coordination, power and discipline can all be increased.

They CAN START YOUNG

Body weight training provides a chance for young people to increase their activity and to teach them to step away from the video games.By selecting an appropriate routine for any specific age and skill level all children can benefit from this type of exercise. It can be as simple as playing on the monkey bars or pull ups in a tree. Not only does this get children out of the house and off the couch it fosters a lifestyle of health and fitness.

INCREASED SELF-ESTEEM

Children who participate in physical activity are likely to have better self-esteem due to the fact that they are in better physical condition than they wold be if they spent all their time sitting around eating junk food.

DEVELOPS PHYSICAL BENEFITS

Participation in weight bearing activities -- Body weight training -- can develop strong, healthy bones. The Centers for Disease Control and Prevention indicates that weight bearing exercises help promote bone density. Increased bone density is important for helping young individuals grow.

FLEXIBILITY

Whenever I start anyone on a exercise routine I always have them stretch before and after training. This does not have to be long and drawn out to the point of boredom just a few basic stretches beforehand to get loosened up prior to physical activity and a few minuets at the end to unwind.

LIFESTYLE CHOICES

Kids that start any type of sports at a young age develop tend to stay involved as they grow older. Because these kids are staying involved in a sport that directly affects the way their bodies look and work they are less likely to get involved in smoking, drugs and alcohol. They will also be more in touch with the way their bodies respond to junk food and will develop much better eating habits.

Laying A foundation

A solid body weight training program that progresses as a child ages lays a strong foundation for a future of sports and physical activity.

In Conclusion

It is a great idea to get children into some type of body weight training routine program as early as possible. This type of fitness does not require any financial burden on the parents.It is easy to implement a body weight training routine. Your children will benefit for years to come. It is also possible for you to join them and loose some of those unwanted pounds also.

For More Information

You may contact me for age specific body weight training routines.

healthpro@warriorstrengthandfitness.com

Article Source: http://EzineArticles.com/?expert=Gene_Marcotte

Article Source: http://EzineArticles.com/7900145

Pre-Workout Meal

The Pre-workout intake is a snack that you take before your workout. It is the second most important meal of the day, complemented by post-workout snack. The purpose of this meal is to prepare your body for muscle damages to come, as well as to ensure a good level of energy throughout your workout.

Pre-workout carbohydrates:

Unlike a post workout meal, you must consume low glycemic index carbohydrates before your workout (Complex carbohydrates). Pre-workout Complex carbohydrates help ensure a sufficient energy level for the entire workout. Not consuming them before the workout may limit your efforts. Oatmeal, bananas (green) or whole meal bread are foods rich in complex carbohydrates suitable for pre-workout.

Pre-workout proteins:

Muscle Catabolism does not occur only at night but also during the workout. Therefore, it is important to eat proteins before the workout to limit the damage. These proteins are going to put the body in anabolic conditions at the beginning of your workout and start your recovery faster. As in post workout, the protein ingested before the workout can be consumed as dietary supplements.

Before the workout, should you eat slow or fast absorbing protein? It is best to mix the two. For dietary supplements enthusiasts, a mixture of whey protein 40g and 350ml of skimmed milk is perfect. Consume slow absorbing proteins in addition to fast absorbing ones will slow the absorption of the mixture, ensuring a constant protein intake. The whey is ideal for a pre-workout meal because it is a supplement naturally rich in BCAA: Three amino acids that fight effectively against catabolism.

Pre-workout meal: timing and quantity.

Your pre-workout snack and your workout should be spaced 1 hour to 1:30 apart to leave enough time for the body to digest and assimilate all the nutrients. Whey protein is very fast to assimilate; you can eat it 50 minutes before the workout.

Concerning the amounts of protein and carbohydrates to consume, this can vary depending on your workout. If you're about to do an intense workout (weight gain or maximal strength), consume 20g of protein and 40 grams of complex carbohydrates. These quantities are sufficient to ensure energy expenditure and to counter the catabolism of the targeted muscles. But if you're about to do a cardio workout which aims to lose weight, eat only 20g of protein. Not consuming carbohydrates will force your body to tap into your glycogen stores and fat reserves.

As for carbohydrates, the banana is a high energy fruit but be careful because its sugar intake varies according to maturity: a very ripe banana will provide you with simple sugar while a slightly green banana will give you more of carbohydrates.

Simple sugars right before the workout:

You can also eat simple sugars 25 minutes before your workout to provide a dose of instant energy to your body. Fruit juices or whole fruits are a good source of simple sugar (orange, grape). Moreover, orange juice contains potassium which improves muscle contraction and definition.

Do not eat too much fast sugar before the workout because it can become counterproductive. Simple sugars are instantly broken down by your body and arrive quickly into your blood. Your blood sugar rises sharply and therefore your insulin levels too. The problem of the insulin spike is that it always causes a feeling of fatigue and weakness that will disrupt your workout (reactive hypoglycemia).

Glucose VS fructose:

Simple sugars found in fruits are named fructose. For the most perfectionists, you should know that this type of sugar must first pass through the liver before being converted into glucose (or glycogen).

The only directly assimilated simple sugar is glucose (ideal before and after workout), but few foods contain it in its pure form. If you are looking for a source of glucose, then prefer dextrose (glucose supplement for athletes).

While I was setting up my meal plan I found it difficult to get great tasting easy to prepare recopies ideas that respect my fitness goals.

If you are in the same case, then you've got to read this REVIEW.

Article Source: http://EzineArticles.com/?expert=Enissay_Numidy

Article Source: http://EzineArticles.com/7930036

Hammer Curls and Bicep Curls

If you want to stay healthy you're going to have to exercise. The old adage what you don't use, you lose is true. Your muscles need to remain active or they atrophy. Exercise improves circulation and keep your heart in good condition with aerobics.

Exercise comes in many forms to include running, walking, swimming, all kinds of sports, and weightlifting. Some involve aerobics, which exercises the heart and improves circulation. Other exercises work on various muscle groups to help tone them and keep them working effectively.

Weightlifting, when done properly forces your body to build new muscle mass to compensate for the stress that you put on it. Depending on your desired effect, you lift heavy or light weights and you adjust the repetitions. You can also put emphasis on certain muscle groups that you might want to develop due to weaknesses in that area.

If your biceps need work there couple of exercises that are excellent for developing muscle mass and tone in that area. Depending on who you talk to, there are two types of basic bicep exercises you should pay attention to. What one is the hammer curl and the other is a regular curl. Which one is best?

Regular curls are performed with the palms up holding the weights. Depending on the repetitions in the amount of weight used, this is an excellent way to build bicep muscles. It specifically targets the bicep muscles only and focuses all your attention there.

The hammer curls are also an excellent way to build up your bicep muscles, however they are done in a slightly different way. Unlike the regular curls, holding the weights, you rotate your hands inward. In this way you can exercise those biceps effectively. In addition, you can also work forearms. Now you're working two muscle groups at the same time.

Which one is better? With the hammer curls, you could say you're getting the benefits of working two muscle groups rather than just one. You are working your biceps effectively, but at the same time you're also working those forearms. With the regular curls to only working the biceps.

The best answer is probably what effect do you want? If you only concerned about working those biceps because that is the area that you need to improve on, regular curls would probably do the job if you're looking to work both your biceps and your forearms. He wants consider the hammer curls.

Article Source: http://EzineArticles.com/?expert=K._Vance

Article Source: http://EzineArticles.com/7930849

Five Exercises That Will Tone Your Abs Without Causing or Worsening a Neck Injury

If you have a sore neck, you are probably struggling to exercise your abdominal muscles. Most of the common exercises used to tone the abs are ones that inadvertently put pressure on the neck, and this can be very frustrating if you are trying to get in shape. However, it is not impossible to exercise and tone your abs without involving your neck in any way. Read on to discover five difference exercises that should help you to cultivate a slender and toned abdomen.

1) The National Academy of Sports Medicine (NASM) recommends a marching exercise that can be done lying on your back on the floor. Start by lying down with your feet flat on the floor and your knees bent. Next, raise your left knee up towards your chest until it is pulled tight against your body. Hold it there with your back flat and your knee perpendicular to the floor. After a few seconds, lower your leg to the starting position, and repeat the exercise with your right left. Throughout this exercise, your neck should be relaxed and supported by the floor.

2) A plank is performed in a kneeling position, and it will exercise your whole body (including your abs) without putting pressure on your neck. Once you are kneeling, place your palms down onto the floor at the height of your shoulders, and then extend your legs out behind you (keeping your abs engaged). Making sure that you keep your back straight at all times, you should hold this position for up to thirty seconds before you go back to the initial kneeling position. When you are performing a plank, be careful to face the floor to avoid straining or arching your neck.

3) One version of the reverse crunch is particularly well suited to those with a neck injury. It is called the reverse crunch with rotation, and allows you to exercise and tone all of your abdominal muscles without straining your neck. Lie flat on your back with your knees bent, then slowly lift both knees up towards your left shoulder while your lower back rises from the floor. Hold this position for five seconds, then lower your hips and your back until your feet are on the floor again. You should then repeat the exercise, this time lifting your knees at an angle towards your right shoulder.

4) There is also an alternative version of the reverse crunch that involves lifting your knees straight up towards your chest (instead of at the angle involved in the reverse crunch with rotation). To perform the straight reverse crunch, lie flat on your back with the soles of your feet flat on the floor and your knees bent. With your abs engaged, your arms by your sides, and your back tight against the floor, pull your knees up towards your chest until you are holding them right against your body. Try to hold this position for about five seconds, then lower your legs until your feet are back on the floor (keeping your back flat against the floor at all times).

5) An exercise called the leg raise does not demand any upper body movement, and your neck can rest comfortably on the floor throughout. You should begin by once again lying on your back with your feet flat on the floor, and you should let your arms rest by your sides. Pull your knees up until they are tight against your chest, then unbend your knees and raise your legs straight up above the hips. Slowly lower your legs down towards the floor, keeping your back flat and your legs straight, and stop when you feel as though your lower back is about to rise up off the floor. At this point, hold your position for a few seconds, and then pull your legs back up towards your chest to repeat the exercise.

If you perform all of the above five exercises correctly, you should be able to tone your abdominal muscles without aggravating your neck injury. However, if you do experience any pain during any of the exercises, stop immediately, and make sure that you remove that particular exercise from your routine.

Watch video showing full demonstration of each exercise to flatten stomach on YouTube

Article Source: http://EzineArticles.com/?expert=Dr._E._C._Gordon

Article Source: http://EzineArticles.com/7839722