Tuesday, January 31, 2006

The Secret Weapon Of Successful Weight Loss

Are you sick and tired of being fat and unable to lose weight!! There is an answer! Please listen; if you want your weight loss regime to work you will have to perform ‘Strength training’ and there is just no getting around it.

It is absolutely imperative that during the course of a lifetime not only for your weight loss goals but also for general health and well being that you must use these valuable tool.

For years we have been told to diet the excess fat from our bodies and throw in some fast walking to hasten the process. The trouble with this is that the low calorie restricted diet would throw the body into starvation mode with the body holding onto the fat and using precious lean muscle tissue for energy.

This would "Lower Your Metabolism" causing greater muscle loss and once the diet was broken the original fat would return and you would have greater chance of gaining even more fat creating a

"A Vicious Cycle"

Eventually, your body would become used to the diet and then you will reach a point where nothing was happening. So what do you do now?

Try weight loss supplements, creams, massage, toning tables, and drugs. You should know by now that these don't work. There is a better way and it is...


Continued > > >

Friday, January 27, 2006

Increase the Intensity of Any Workout

Nine Simple Ways to Increase the Intensity of Any Workout
By Marc David

Beginners usually do not need such advanced concepts simply because as a beginner, pretty much anything will work as it’s new to your body. You don’t need to bump up the intensity because the workout itself is usually hard enough. But for those who have worked out for quite some time, doing a simple routine doesn’t cut it. And for those who are entering a competition and may be on low card, sub-maintenance calories and doing cardio twice a day, adding more and more weight is easier said then done. Where’s the energy?

That’s where some advanced concepts come into play.

These are ways in which you can use the same routines, but thru some clever manipulation, you need not add any weight to make it the most intense routine you’ve ever experienced. This is especially a good toolset to use when you’ve worked out for many years and find it hard to make gains or you have a prior injury that makes it difficult to lift heavy weights. Working out heavier and heavier each time, trying to break your personal best can lead to injury and stagnation.

Using some of these advanced training concepts, you can take a simple bicep curl or bench press and maximize the intensity of the exercise without adding a single pound:

1. Repetition Speeds – Rather then 1 second up and 1 second down, there’s a little know fact that you can take advantage of to double the effectiveness of any exercise. That secret is slowly lowering the weight on the negative part of the movement. By utilizing this alone, you will have increased the effectiveness of any single exercise by 100%. Not only will you be working on the upward movement but you will work the muscle on the downward rather then most people who just let gravity take over. Vary your repetition speeds for an increase in intensity.

2. Tempo Variations – Have you ever seen any programs listed as 4032? That just means 4 seconds on the down motion; 0 seconds at the bottom of the movement; 3 seconds up; 2 second hold at the top. You can do all types of tempo variations to just feel the muscle working and increase the intensity. For example, how about a set of machine bench presses where it’s 8032? 8 seconds down? Not super-slow but very controlled. And with a nice 2 second squeeze at the top. You can take any exercise where you’ve done the same weight and instantly make it much harder and more intense. Without adjusting the weight in the slightest!

3. Tension Manipulation – If you think about it, some exercises like the dumbbell side lateral raise, when the weights are truly at your side (bottom of the movement) the tension is totally off the shoulder muscles. By using tension manipulation you can stop short of this occurring. Take the leg press for example. Rather then do a full rep where you might lock out and pause at the top, how about a slow 4 seconds down, 0 seconds at the bottom, 3 seconds up, and only go ¾ of the way to the lockout, no pause and repeat. This is called “continuous tension” and it will not only increase the intensity of any exercise but it’s slow, controlled and the tension is never off the working muscle.

4. Stretch Exercises – With some exercises, there is a perfect opportunity to get a deep stretch with a weight load on the muscle. The calf press is a good example. How many people have you witnesses doing calf raises quickly using momentum? Several? Next time, take a 2 second pause at the bottom and feel the stretch before doing the next rep.

5. Contraction Exercises – Again, the calf raises can be slightly altered to make it feel like somebody has put a flame torch to the back of your legs. At the top of the movement, rather the lower the weight, hold the fully contracted position for 5 seconds and squeeze! This can be done with a set of Smith Machine squats too. At the top of the movement, squeeze like you are holding a flexed pose for 2+ seconds. It’s one more way of taking the same old exercise and making it different.

6. Super-Sets – Ever heard that with super-sets you can get more done in less time? It’s true. Rather then do a second of barbell bench presses, followed by a 3 minute rest, and then another. How about doing a set of barbell bench presses, immediately followed by a set of cable flyes? You can get more work done in the same time period. The more work you can do in a shorter time frame is a method of making the whole workout more intense.

7. Rest Periods – Take the example above but this time, after the cable flyes, you only rest 30 seconds and repeat. Not only have you done a super-set, but you’ve just shortened the rest period. The intensity bar is sure to show a spike now. By lowering the rest periods, you can effectively make the workout more intense, without adding more weight. Combine this with super-setting and you can do an amazing number of sets in 60 minutes. At one point, I was able to do 48 sets for my legs in 60 minutes! That is insane.

8. Split the Splits – This only applies to individuals that might have a lifestyle where this is possible in a given day. Take for example leg training. It’s very difficult to train the quads, the hamstrings and calves in a single session for the advanced athlete. But if you are able to train quads in the AM and hams and calves in the PM, then you have just obtained an optimal workout. Both are short and intense. Both allow for fully recovery. And focus can be given to particular body parts. The most common type of split of splits is on a leg day where the front of the legs are training at one time and the back of the legs trained at another. Not only is this advanced but it really requires that you have a time period when you can do this. Possibly a weekend if you are disciplined enough to take up an entire Saturday or Sunday.

9. Ascending/Descending Sets - Nothing more then increasing or decreasing the weight in a given set but do not let this technique fool you. It's a wicked way to just blast a body part. Descending sets are commonly referred to as "drop sets." For example, if you were doing dumbbell curls, you could start with a weight and do 10 reps, the move down in weight for another 8 reps, and move again and again. Ascending is just the reverse. There's no set number of moves downward up upward you can do but the maximum that is efficient is no more then 4 either way. For an interesting twist on this move, use a combination of both. Start with a given weight, use the ascending technique and then immediately use the descending technique. This makes for a giant set using both principles. And is very difficult.

By using these nine simple steps individually or in combination, you are ensured to take yourself to the next level of intensity.

Copyright 2006 Marc David
Marc David is a bodybuilder, writer, and author of the the e-book "The Beginner's Guide to Fitness and Bodybuilding" (BGFB): What every beginner should know but probably doesn't. The Beginner's Guide is oriented towards fitness minded men and women who are just starting or have worked out for years without results who want weight loss and to gain muscle.



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

Wednesday, January 25, 2006

Success For Life Newsletter

A well-known fitness and motivational professional now has a totally "free of charge" online newsletter that focuses on what all of us want: a better body at any age and the motivation to get it:

Success For Life Newsletter

Again, this is free. There is nothing you have to subscribe to unless you want to receive the weekly reminders for the latest newsletter additions.

The content is really solid, and Jon updates his free newsletter every single week. He even gives you access to every back issue.

I'm enjoying the weekly content in "Success For Life", and I'm positive you will as well.


Art B
Muscle and Fitness Workout and Exercise

Tuesday, January 24, 2006

Create The Health And Body Of Your Dreams

If you'd like to easily create the body of your dreams, and the healthy life-style you know you deserve to bring true balance and happiness into your life, this will be one of the most important articles you read this year, and here's why:

Tom Venuto has been a master body builder for most of his life, and now an author and speaker who gives step-by-step strategies to help you sculpt the body and create a life-style of health and balance.

He shares more truth and integrity in this area than anyone I know. And he does itcharitably, without holding back any punches.

He blows the lid off all the lies and B.S of the weight-loss industry, and not only gives you the real proven "how to" strategies, but also the mindset and philosophy you need to succeed with this.

Let's face the facts, how many times have you set a resolution to change your body, to finally become "lean & healthy" only to lose your motivation a few weeks (or even days) later?

What I've learned from Tom is that this is actually the most important part in changing your life-style, that most "miracle diet" specialists won't tell you about.

If you've finally made the decision to change your body and health around, and to do it naturally, without gimmicks or "miracle pills", then Tom is the guy I always recommend.
Here's why I'm writing to you today:

Up until now, Tom has always been kind of a private guy, who liked to stay out of the public spotlight, preferring to write articles, written books and eBooks about this work. He's never done an actual AUDIO program, even though many people have begged him to do audio recordings and seminars.

Here's the exciting news, he just recently did! And it's available online right here:

burnthefatteleseminars.com

In a 4 part audio interview, peak performance expert Kacper Postawski grilled Tom withquestions. What resulted was an audio program packed with information from Tom.

Originally, only 100 people listened in during this live interview. It's now been professionally recorded on MP3 and is available online to you.

This audio package will not be available at the low discount price for long time. Tom and Kacper are already talking about raising the price, because there's simply so much value and content in there.

Tom didn't even want to sell this online in the beginning anyway, so it may be removed off the Internet completely.

If you don't grab this today, you may be kicking yourself in the butt later, because you simply won't be able to get this type of information anywhere else in audio format.

Grab it right here:

burnthefatteleseminars.com

Art B
Muscle and Fitness Workout and Exercise
http://www.healthybiz2000.com/rxsports/

Monday, January 23, 2006

Instant Strength Training Strategies That Anyone Can Use

Ever wondered how over the years there has been a surge of different strength training techniques that have come onto the market and then just faded away. Are you sick and tired of getting nowhere in the gym?

Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.

1. Training Frequency

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.

The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.

Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.

2. Exercises Per Session

Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.

As you only have a short period of time to train before our blood sugar level drops, "Exercise Selection" is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time.

In other words, we can train many muscles simultaneously and thus use our energy more efficiently.

Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

Continued > > >

Thursday, January 19, 2006

Handheld Personal Trainer

Handheld Personal Trainer

PumpPod - In an ideal world, we’d all have personal trainers. PumpPod is the next best thing: adaptable, portable, and affordable - a fraction of the cost of a personal trainer. Plus, PumpPod was designed to complement, not interfere, with your music experience so you can pump to the beat of your own drum.

Wednesday, January 18, 2006

8 Proven Strategies For Maximum Muscle Gains

There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on the right track.

1) Train With Weights and Focus On Compound, Free Weight Movements.

If you want to make solid, noteworthy gains in muscle size and strength, you absolutely must train with free weights and focus on basic, compound exercises. A compound exercise is any lift that stimulates more than one muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers.

2) Be Prepared To Train Hard.

One of the biggest factors that separates those who make modest gains from those who make serious gains is their level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

3) Track Your Progress In The Gym From Week To Week.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat. Therefore, in order to make continual gains in muscle size and strength, you must always focus on progressing in the gym from week to week. This could mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keep a detailed training log to track your progress as your strength increases over time.

4) Avoid Overtraining.

Overtraining is your number one enemy when it comes to building muscle size and strength. When most people begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve. When it comes to building muscle, nothing could be farther from the truth! If you spend too much time in the gym, you will actually take yourself farther away from your goals rather than closer to them. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating. Recovery is absolutely vital to the muscle growth process. If you don't provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

Continued > > >

Tuesday, January 17, 2006

Beginning Bodybuilding

7 Simple Steps To Beginning Bodybuilding - The 7 simple steps to beginning bodybuilding are the absolute essentials to make sure that everything you do is aimed at reaching your goals. These powerful yet simple steps are the fundamentals to any good fitness program. These 7 steps are used by countless professionals, trainers and people who just want to get fit to make sure that with each workout and meal, they are moving one step closer to their goals. Don't miss out. 2 part article.

Sunday, January 15, 2006

The Perfect Rep Range For Building Muscle

No matter what you read or who you talk to, everyone has their own opinion of what the "perfect" rep range should be to allow for maximum muscle stimulation and growth. In this article I’m going to clear up the confusion once and for all and teach you the truth about choosing the most effective rep range for optimal muscle-building results.

Sets that utilize heavy weight and low reps are without a doubt the most effective means of stimulating muscle growth. For every set you perform in the gym, you should utilize a rep range of 5 to 7. This means that for every set you perform, the weight should be light enough that you can complete 5 reps in good form, but heavy enough that you cannot complete more than 7.

What's so special about 5 to 7, you ask? Well…

1) Each set will only last between 20-30 seconds.
Maximizing your muscle gains is all about intensity and efficiency. By utilizing a lower rep range, your sets will only last a short period of time, allowing you to generate 100% mental focus and effort. Training with 100% intensity is critical to stimulating muscle growth and it is much easier to maintain this level of effort for shorter periods of time. You will not have to psyche yourself up for marathon sets lasting minutes on end, but rather for a short burst of all-out effort lasting only several seconds.

2) Muscle stimulation will be maximized.

Our bodies are made up of 2 main types of muscle fiber: slow twitch and fast twitch. Slow twitch fibers cannot generate large bursts of power and are utilized during prolonged activity. They have a high tolerance for endurance exercise but do not have a very high potential for increased growth. Fast twitch fibers on the other hand produce large bursts of power and are utilized during short, explosive movements. They contain a large amount of mitochondria (an area in the muscle cell where energy is produced) and have the highest potential for increases in both size and strength. By utilizing a rep range of 5 to 7 you will tap into these extremely responsive fibers and this will result in the greatest amount of muscle growth and strength gain possible.

3) Maximum resistance can be used.

By performing only 5 to 7 reps per set, you will enable your muscles to handle heavier amounts of weight than you could with a higher rep range. Building muscle is a byproduct of building strength, and training in a lower rep range is the most effective way to accomplish this. Since your strength will shoot up much faster using 5 to 7 reps per set, so will your muscle size.

4) Lactic Acid production will be kept to a minimum.

Training in the range of 5 to 7 will also decrease the amount of lactic acid that is secreted within the muscles. Lactic acid is a metabolic waste product that is produced as the body burns carbohydrates for fuel. Lactic acid accumulates in the muscle tissue at increased rates the longer you exercise. By limiting the amount of lactic acid production you will decrease muscle catabolism and create an environment in the body where greater amounts of energy can be generated. This will translate into greater power output and maximum strength potential.

Okay, so we've established that a rep range of 5-7 is the absolute most effective means of stimulating muscle growth. However, this does not apply all the time or on every single lift. There are a few select muscle groups that should be stimulated using a slightly higher rep range. These are the calves, abs, forearms and upper traps. These muscle groups are predominantly made up of slow-twitch fibers, and therefore will respond better to higher reps. For this reason, a rep range of 10-12 should be utilized for these muscle groups. Again, this means that the weight should be light enough for you to complete at least 10 reps, but heavy enough that you cannot complete more than 12.

Summary:

Perform 5-7 reps for the chest, lats, biceps, triceps, shoulders and thighs.
Perform 10-12 reps for the calves, abs, forearms and upper traps.


About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can find more information by visiting his website: MuscleGainTruth.com

Saturday, January 14, 2006

Diet and Weight Loss

Here are four very powerful testimonials on diet and weight loss that most women will be able to relate to:


No More Baby Weight - Amanda is a 31-year-old mother of three and this is her weight loss story.

Empowered To Change - Hi, my name is Sheila, and this is my weight loss story.

Stay-At-Home Mom Defeats Destructive Dieting - Hi, I'm Shelley, a 38-year-old wife and stay-at-home mother. This is my weight-loss story.

Military Mom Shapes Up - I'm a wife, a mother of a 14-month-old daughter, and a captain in the U.S. military. This is my weight-loss story.

Thursday, January 12, 2006

Gain More Muscle By Training Less Often

The more work you put into something, the better results you will achieve. This has always been a widely accepted truth that applies to many areas of life. The harder you study, the better grades you will achieve. The more time you spend fine-tuning your athletic skills, the better athlete you will become. The longer you spend learning to play an instrument, the better musician you will become. Therefore, it only makes sense that the more time you spend in the gym, the stronger and more muscular your physique will become, correct? Contrary to what you might think, the answer to this question is a gigantic, definite, absolute no! It is in this area of bodybuilding that conventional wisdom goes straight out the window, down the street and around the corner.

I know what you might be asking yourself…

“What? Spending less time in the gym will actually make me bigger and stronger?”

Yes! It really will, and when we examine the muscle-growth process from its most basic roots, it becomes quite clear why this is the case.

Every single process that occurs within the human body is centered around keeping you alive and healthy. Through thousands of years of evolution the human body has become quite a fine-tuned organism that can adapt well to the specific conditions that are placed upon it. We become uncomfortable when we are hungry or thirsty, we acquire a suntan when high amounts of UV rays are present, we build calluses to protect our skin, etc. So what happens when we break down muscle tissue in the gym? If you answered something to the effect of "the muscles get bigger and stronger", then congratulations! You are absolutely correct. By battling against resistance beyond the muscle's present capacity we have posed a threat to the musculature. The body recognizes this as potentially harmful and as a natural adaptive response the muscles will hypertrophy (increase in size) to protect the body against this threat. As we consistently increase the resistance from week to week the body will continue to adapt and grow.

Continued > > >

Monday, January 09, 2006

Why Are We So Fat?

Why Are We So Fat?
By Tom Venuto, NSCA-CPT, CSCS
BurnTheFat.com

Why Are We So Fat? That's the question asked in the cover story of a recent issue of National Geographic magazine.

"Americans enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful. Our work is automated. Our leisure is effortless. And it's killing us," says Geographic senior writer Cathy Newman.

Some of the latest facts and statistics revealed in the article are chilling:

* One out of three Americans is obese, twice as many as three decades ago

* The Center for Disease control and Prevention (CDC) has declared obesity an "epidemic"

* 15% of children and teens are overweight, a nearly three fold jump since 1980

* Other countries are catching up to the United States, especially newly industrialized nations. KFC opened a drive through restaurant in Beijing in 2002 with more on the way. UK snack food consumption rose 25% in the last five years. Sales of processed food rose 20% in Latin America between 1980 and 2000.

* Being overweight is now associated with over 400,000 deaths per year

* Obesity is associated with an increased risk of heart disease, type 2 diabetes, osteoarthritis, stroke, and colon, breast and endometrial cancers

* Next year, Obesity is expected to surpass smoking as the leading cause of preventable death in the United States

* The Puget Sound Ferries increased their seat width from 18 to 20 inches to allow room for bigger bottoms

* An ambulance company in Colorado retrofitted its vehicles with a winch and a plus size compartment to accommodate patients up to a half a ton in weight
* A casket maker in Indiana now offers double-sized models

* One in four Americans gets ZERO exercise and one-third of Americans don't get the minimum amount the government suggests we need just to avoid chronic disease

* The average child will watch 10,000 commercials per year touting food or beverages, nearly all of them for junk and fast food

So what's the answer to the question? What does this article reveal? Has a new hormone been discovered that is secreted excessively in overweight people? Was the obesity gene discovered and isolated, confirming that your genetics determine whether fat is fate? Does blood sugar and insulin go haywire in certain people regardless of how they eat or how they exercise? Has it finally been proven that carbohydrates make us fat? Is the appetite mechanism in the brains of overweight people out of kilter?

Although there may be a sliver of truth and scientific fact in each of the statements above, none of them are the real reason we are so fat. The conclusions made in the National Geographic article on the other hand, are refreshing, because they are the right ones, and the most obvious ones: The reason we are so fat is because we eat too much and exercise too little. Surprise, surprise!

"For all the Americans who've blamed bulging bellies on a slow metabolism, the jig is up," says Newman. "A report earlier this year by the Center for Disease Control (CDC) finally confirms what many of us didn't want to admit: We're fat because we eat a lot - a whole lot more - than we used to, and most of the increase comes from refined carbohydrates (sugar)."

Marion Nestle, professor of nutrition at New York University is quoted in the article as saying, "How about some common sense? It's a simple matter of eating fewer calories. But nobody wants to talk about calories because doing so does not sell books."

Truer words have never been spoken. Unfortunately, few people want to listen to that simple message, "Eat less, exercise more," because everyone is too busy looking for the latest breakthrough or the "next big thing in fat loss."

Besides, fat loss couldn't be that simple, could it? Well, maybe fat loss isn't "easy", and certainly "eat less, exercise more" is an OVER-simplification, but the fundamental cause of obesity really IS that simple and the facts confirming it are now in:

According to the CDC report, we ate 1775 pounds of food per year per person in 2000, up from 1497 pounds in 1970.

In the 70's we ate 136 pounds of flour and cereal products and now it's up to 200 pounds per person - and the increase is almost all from processed, white flour, high sugar foods. Not to mention, everything has been Super-sized. Example: 1955 McDonald's French fries: 2.4 ounces, 210 calories. 2004 Super size Fries: 7 ounces, 610 calories.

When you add this increased food intake (mostly refined food) on top of the lack of exercise encouraged by technology, cars, video games, television, washing machines, riding lawnmowers, elevators and other modern conveniences, you have the recipe for obesity on a global scale.

In all our searching and waiting for the latest scientific discovery, the newest pill, or the next breakthrough supplement that will free us from the shackles of body fat, most people have continued to overlook or ignore that simple and obvious advice: "Eat less, exercise more."

Is it really that simple? Isn't there a lot more to it? Well, yes, of course. There's how much less, specifically, should you eat, what do you eat, how much you exercise, what kind of exercise and so on. But those are just details. Often what we must do, in order to see the big picture clearly, and solve a problem, is to reduce the problem to its most basic level FIRST before worrying about any details.

A principle called Occam's Razor was proposed by English philosopher and theologian William Occam in the 14th century. It said, "Entities should not be multiplied beyond what is necessary." Plainly stated, it means, "The simplest and most obvious solution to a problem is usually the correct one and the best one."

Does accepting this simple answer to the obesity epidemic make the process of losing the weight any easier? Perhaps not, at least not physically. Permanent fat loss will always require sweat, discipline and effort, and as with freedom and liberty, "eternal vigilance" will be the price that must be paid to keep the fat off once it is lost. In addition, it would be naïve not to admit that genetics do play a small role, so weight loss will be a greater challenge for some than for others.

However, if we would stop allowing ourselves to be so caught up and immobilized by the myriad of different weight loss methods and theories today and just acknowledge, accept and practice the simple advice given to us in Newman's article - which we've all heard a thousand times before - "Eat less, exercise more," we would not only be rewarded with results, we would also see the fog of confusion that seems to shroud the whole "weight loss thing" begin to lift. Certainty would take its place, and that would at least give us the confidence to continue to forge ahead towards our goals.

Burn The Fat, Feed the Muscle (BFFM) is a fat loss program and lifestyle which acknowledges the real, simple solution to fat loss: Eat (a little) Less, Exercise (a whole lot) more. Don't allow yourself remain or become a part of these chilling obesity epidemic statistics. To learn more, visit: BurnTheFat.com.

About Tom Venuto
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer, certified strength coach (CSCS), and author of the #1 best selling diet e-book in the world, "Burn the Fat, Feed The Muscle." Tom has written hundreds of articles and been featured in IRONMAN magazine, Natural Bodybuilding, Muscular Development, CO-ED magazine, Exercise for Men and Mens Exercise. For more information about Tom's e-book, visit the Burn The Fat website at BurnTheFat.com. To get Tom's FREE monthly fitness newsletter, visit: www.tomvenuto.com

Thursday, January 05, 2006

Shoes for Strength Training

Workout Shoes - Shoes for Strength Training

I've always worked out in just a plain pair of tennis shoes. Rarely to I see or even think that using special shoes would make any difference at all. However, I began to think of better shoe support when I started doing heavy squats. This prompted me to do a little research in specific type shoes for working out that would give me better ankle support and put my feet in a more level position for squats and leg presses.

After some Googling around, I came across the Otomix brand of shoes. There's virtually nothing on the net about workout shoes. There's even less in bodybuilding forums about the subject. Yet soccer players have special shoes, and so do most other athletes. Tennis shoes are great for running but they didn't seem to be wonderful when it came to squatting and doing other heavy leg exercises.

These shoes ( a few versions are available) sell for around $95 on average depending on the website you find, and the sales being offered. With some clever searching, you can find a great price. I ordered my Otomix Ultimate Trainers online and was pleased to see many e-mail and tracking notifications about my order. According to Otomix, these workout shoes were specifically for:

Ultimate Trainer has been designed specifically for weight training and incorporates the new High Performance Bodybuilding system. The HPB system provides a combination of comfort and support utilizing a special wrap around strap adjusted by our innovative lacing system. This shoe is a must for the serious bodybuilder.

Note: Their shoes run a half size small compared to your true shoe size. They suggest that you order a half size larger.

Quickly I opened the box and found everything intact and in brand new condition. I was ready for my leg workout.

Adjusting the laces properly is a must. It came from the factory like most shoes. It wasn't laced thru each of the holes. I fixed the laces and found the shoes to fit nicely and very snug. I felt ankle support and was able to tighten them like a snowboarding boot but not so tight as to be uncomfortable. I headed off to the squat rack.

Doing squats is something I enjoy. Honestly, I enjoy them a bit more now with full support for my feet. These shoes were great first time. NO break in period was necessary. They were comfortable, gave strong ankle support and allowed me to do full squats without any annoying feet issues. I felt like my feet were flat and firmly place on the floor with good traction. Moving onto the leg press, same thing. NO odd arches, no slippage, and good solid firm foot placement for a good pressing motion.

I only use these shoes on leg days. That is really where I want the support. I do not wear them outside for walking around. They are just like gym gloves. Used in that environment as appropriate. The soles of the shoe are good for traction in a smooth, flat gym environment. These particular shoes are not made to be worn as a street shoe. That would be a big mistake. You'd wear out the tread in days and be out $100 very fast. However, in the gym, where they are meant to be, these shoes were incredibly superior.

My overall reaction and opinion of my Otomix workout shoes are very favourable. I would recommend them to anybody looking for some comfortable, high quality, long lasting footwear that is designed specifically for the gym.


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About The Author:
Marc David is an innovative fitness enthusiast and the creator of the "The Beginner's Guide to Fitness and Bodybuilding" (BGFB). He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. Go to: Beginning-Bodybuilding.com to find out more about The Beginner's Guide to Fitness and Bodybuilding.

Monday, January 02, 2006

Building Muscle

Building Muscle: Why Less Is More

Those of you who have read through any of my articles know that I'm a big believer in the basics. I confidently preach low volume, infrequent workouts that are based around the universal laws of overload and progression (training with maximum intensity and progressing in weight or reps from week to week). Anyone who truly understands the fundamentals of strength training realizes that these basic guidelines are all one needs in order to reach their goals of increased muscle mass and strength. I mean seriously, how much more is there to it than that?

Train at a high level of intensity with the minimum amount of stimulation needed to yield an adaptive response, and then give the muscle adequate rest and nutrients. The following week increase the weight or repetitions.

Done. Boom. That's it.

Okay, okay, maybe it's not that simple. But in the grand scheme of it all, that really is the bottom line. You see, many people make bodybuilding out to be much more complex than it really is.

In actuality there really is nothing complicated about the concept of muscle growth. Sorry to burst the bubble of all you muscle magazine gurus out there, but the reality of it all is that you do not need "The 6 Week Program to Mind Blowing Chest Gains" or "Ronnie Coleman's Killer Bicep Blaster". If a muscle magazine's goal was to teach you everything you actually needed to know, there's no doubt they would be able to cover it in half an issue. Why? Because it's simple!

As I press on further and further into my bodybuilding endeavors I have less and less patience for the complete nonsense and utter stupidity that is all-too prevalent in gyms everywhere. Set foot in any gym across North America and I guarantee you will see the same ridiculous things over and over again. Buddy #1 is in the corner doing 3 sets of 10 on 4 different bicep exercises. Buddy #2 is putting forth intensity that would make Justin Timberlake look like a Greek God. Buddy #3 is wearing sweatpants to the gym every session to cover up his untrained legs.

Where does it end? Quite obviously the answer is that it does not, and never will. For those of you who have made the wise choice of reading my articles, you will begin to realize that I have said this all before. Well, hear it again, because it will never end. I will continue to pound this information into your skull until it is permanently tattooed in your memory. Then maybe, just maybe you will begin to apply this information and finally make the muscle and strength gains you deserve.

Continued > > >

Sunday, January 01, 2006

Squats

You Ain't Squat 'Till You SQUAT!

Simply put, squats are the most difficult, intimidating and painful exercise you could possibly have in your arsenal. They require massive amounts of discipline and willpower to perform correctly. After you have performed a set of squats to failure, you'll know exactly what I'm talking about! They are also a challenging exercise to master from a technical standpoint. All this aside, they are also the most productive. Squats have packed more muscle onto skinny frames than any other lift out there. Because of the degree of difficulty, squats also force your body to release higher amounts of important anabolic hormones, such as testosterone and growth hormone, thus resulting in total body muscle growth. In addition, squats also cause what is known as a "spillover effect": a strength gain in almost all of your other exercises. When I started squatting to failure, my bench press increased by 20 pounds! If you're looking for serious muscle gains and you don't already squat, you'd better get started. Quite simply, they really, really work.


Unfortunately, many people have yet to experience the benefits of heavy squatting. Why? It seems that people will come up with just about any excuse they possibly can in order to steer clear form the squat rack. How many times have you heard the all too common "They're too hard on my knees", or "I heard they stunt your growth." What do I say to that? Nonsense! With the exception of a very small population of lifters, everyone can squat! The main reason that the squat rack seems to collect dust faster than any other piece of equipment in the gym is simply due to the amount of intensity one must generate in order to squat effectively. In addition to that, many myths have come up over the years that have convinced people to steer clear of this exercise. Let's take a look at these myths and clear them up once and for all.

Continued > > >