Sometimes life just throws too much at you and getting in the gym is impossible. Just because you become super-busy does NOT mean you can afford to stop exercising. When quality gym time is out of the picture, you must resort to improvisations.
THE JAILHOUSE WORKOUT
1. Regular push-ups (at least 25)
*30 second rest
2. Inclined push-ups...hands on table, feet on floor (at least 25)
*30 second rest
3. Declined push-ups...hands on floor, feet on table (at least 25)
*30 second rest ~NOT DONE YET!~
4. crunches (at least 50)
*30 second rest
5. Crunches again (at least 50)
*30 second rest
6. Diamond push-ups..put hands together like a diamond while in push-up position (at least 25)
***THIS IS IMPORTANT***
THAT WAS ONLY THE FIRST SET! REPEAT THIS AGAIN FOR AT LEAST 3 MORE SETS. TO REALLY PUSH YOURSELF, VARY THE SPEED AND FOCUS ON REALLY SQUEEZING THE MUSCLES AT THEIR PEAK.
Thursday, April 23, 2009
Tuesday, April 14, 2009
BMI link
I feel it is very important for everyone to know their BMI. So I provided a link from a government website to help out. There is a calculater that automatically lets you know what your number is and a chart to look up your status.
I Strongly suggest everyone check this out because it gives you a very good idea of what you are suppose to weigh.
NOTE: Though these numbers are good for judging your health, if you are trying to hard-gain muscle then it will show you being overweight, even obese. Disregard if this applies to you because you know what your goals are and what you are doing AND muscle weighs more than fat!
www.consumer.gov/weightloss/bmi.htm
I Strongly suggest everyone check this out because it gives you a very good idea of what you are suppose to weigh.
NOTE: Though these numbers are good for judging your health, if you are trying to hard-gain muscle then it will show you being overweight, even obese. Disregard if this applies to you because you know what your goals are and what you are doing AND muscle weighs more than fat!
www.consumer.gov/weightloss/bmi.htm
Body Mass Index
Obesity has become a very big problem in the U.S.A. It is harmful to health and also has many negative effects on society.
Technology such as video/computer games mixed with high fatty foods i.e. fast food has called a very big (no pun intended) problem in our country.
Becoming obese is quite a simple formula.
Eat fatty, unhealthy foods + don't do anything physical + long period of time + OBESITY.
Because of the health concerns brought upon by obesity many companies are now starting to lower or charge their employees for insurance. This means if you are over-weight to the point it becomes unhealthy companies will not take full responsibility for paying the inevitable hospital bills that follow.
The way in which most companies decide how to charge for insurance is based on the Body Mass Index.
BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).
After you Calculate your BMI you must then use another chart that assesses your overall fitness--i.e how healthy or unhealthy you are.
Technology such as video/computer games mixed with high fatty foods i.e. fast food has called a very big (no pun intended) problem in our country.
Becoming obese is quite a simple formula.
Eat fatty, unhealthy foods + don't do anything physical + long period of time + OBESITY.
Because of the health concerns brought upon by obesity many companies are now starting to lower or charge their employees for insurance. This means if you are over-weight to the point it becomes unhealthy companies will not take full responsibility for paying the inevitable hospital bills that follow.
The way in which most companies decide how to charge for insurance is based on the Body Mass Index.
BMI equals a person's weight in kilograms divided by height in meters squared. (BMI=kg/m2).
After you Calculate your BMI you must then use another chart that assesses your overall fitness--i.e how healthy or unhealthy you are.
Thursday, April 2, 2009
working abs without...working abs
After you get done with an hour workout hitting major muscles you may find yourself lacking the motivation to workout your abs. Many people neglect abs and for good reason. Sometimes in the gym enough, is enough.
Well there is a simple fix to skipping ab workouts.
While completing your normal lifts whether it be standing or sitting a great way to get an abdominal workout in is to just make a conscious effort at tensing those muscles during your reps.
This means that you have to focus on constricting the muscles in your stomach as you workout other body parts. By doing this you can receive a great ab workout without having to spend extra time in gym!
Give it a try and you could be surprised at how well it works!
And remember, the stronger your abs are the more weight you can push!
Well there is a simple fix to skipping ab workouts.
While completing your normal lifts whether it be standing or sitting a great way to get an abdominal workout in is to just make a conscious effort at tensing those muscles during your reps.
This means that you have to focus on constricting the muscles in your stomach as you workout other body parts. By doing this you can receive a great ab workout without having to spend extra time in gym!
Give it a try and you could be surprised at how well it works!
And remember, the stronger your abs are the more weight you can push!
Wednesday, March 25, 2009
Skinny man workout
Recently, I had a follower ask about a workout for a skinny guy. Well skinny guys, your workouts should be much like the mass building workout I layed out in an earlier entry.
Some people can workout religiously and still not see results. Metabolism and body make up have a lot to do with this.
All I can recommend is to:
1. eat, eat , EATTTT. The more you eat (of the right thing) the better your chances of gaining some muscle.
2. Don't give up. Just because you have been working out hard doesn't mean you're just going to see results super fast. It takes time and dedication, but as long as you are working out hard and at least three times a week, results will eventually come.
3. Supplements. There are many different supplements that can help you start putting on the pounds. The most important would be CREATINE. Start taking creatine and you will start seeing results faster.
4. Find a workout partner. By finding someone who lifts about the same amount of weight you can form a competition, and a friend. When you lift with someone you have a spotter, and you should use them because it is only then you can do extra sets you couldn't normally do and thus tear your muscles apart more efficiently.
5. Learn from people in the gym. Mimick workouts other people do that you may not be doing and you could be surprised at the pumps you could experience. You're in the gym anyway and by learning new workouts you can better manipulate the weights.-creating new results.
Some people can workout religiously and still not see results. Metabolism and body make up have a lot to do with this.
All I can recommend is to:
1. eat, eat , EATTTT. The more you eat (of the right thing) the better your chances of gaining some muscle.
2. Don't give up. Just because you have been working out hard doesn't mean you're just going to see results super fast. It takes time and dedication, but as long as you are working out hard and at least three times a week, results will eventually come.
3. Supplements. There are many different supplements that can help you start putting on the pounds. The most important would be CREATINE. Start taking creatine and you will start seeing results faster.
4. Find a workout partner. By finding someone who lifts about the same amount of weight you can form a competition, and a friend. When you lift with someone you have a spotter, and you should use them because it is only then you can do extra sets you couldn't normally do and thus tear your muscles apart more efficiently.
5. Learn from people in the gym. Mimick workouts other people do that you may not be doing and you could be surprised at the pumps you could experience. You're in the gym anyway and by learning new workouts you can better manipulate the weights.-creating new results.
Thursday, March 19, 2009
Taking a much needed break
There gets to be a point where you have pushed your body so hard, it needs a break. Working out with intensity and dedication can really take a tole on your body.
Your muscles need time to heal, and when you get to a point where you're not seeing any gains and you body feels like it is worn out...STOP take a full week off and let your body catch up and heal.
Muscles aren't the only thing that you exhuast while working out-tendons and ligaments take on a lot of strain as well and a week off will surely make them feel fresher.
This is NOT a free pass to eat anything you want. Maintaining a strict diet at this point is essential to your longterm, over-all goals.
Your muscles need time to heal, and when you get to a point where you're not seeing any gains and you body feels like it is worn out...STOP take a full week off and let your body catch up and heal.
Muscles aren't the only thing that you exhuast while working out-tendons and ligaments take on a lot of strain as well and a week off will surely make them feel fresher.
This is NOT a free pass to eat anything you want. Maintaining a strict diet at this point is essential to your longterm, over-all goals.
Wednesday, March 18, 2009
ways to show off your body
Now that spring is coming up, and you've been working hard on obtaining that "beach body" that you so desire it's time to think of ways to show it off and help enhance your appearance.
The number one way to help with this is simple. TANNING!! When your body is tanned you can see the curves and muscle tones better. ALL body builders go through a big tanning process while leading up to competition. A tanned body helps show those ripped muscles...and most people find it attractive.
Another way is to wear clothes that are fitted. Fitted shirts and jeans help to let people see those muscles from under your clothes. these clothes don't have to be very tight. What you should look for when shopping are clothes that "lay" on your body. Shirts that provide a slimming effect will help people recognize your muscles more easily that big and baggy clothes. That don't push out or look baggy. By doing this people can see that hard work you've been putting in even with clothes on!
The final way, CONFIDENCE. When you walk into a room with confidence people will notice you more and be more likely to approach you. Confidence lets people know you're not ashamed of your body and take pride in it. Don't be cocky, no one likes that though.
The number one way to help with this is simple. TANNING!! When your body is tanned you can see the curves and muscle tones better. ALL body builders go through a big tanning process while leading up to competition. A tanned body helps show those ripped muscles...and most people find it attractive.
Another way is to wear clothes that are fitted. Fitted shirts and jeans help to let people see those muscles from under your clothes. these clothes don't have to be very tight. What you should look for when shopping are clothes that "lay" on your body. Shirts that provide a slimming effect will help people recognize your muscles more easily that big and baggy clothes. That don't push out or look baggy. By doing this people can see that hard work you've been putting in even with clothes on!
The final way, CONFIDENCE. When you walk into a room with confidence people will notice you more and be more likely to approach you. Confidence lets people know you're not ashamed of your body and take pride in it. Don't be cocky, no one likes that though.
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