Learn the secret, extremely simple bicep exercise that
has the potential to put inches on your arms.

What’s the first muscle that you think of when you think of bodybuilding? The biceps! Having big, well-developed biceps marks you as a serious trainer.

But what do you do if your biceps lag behind in development? Or if you simply want to build them as large and strong as possible as quickly as possible?

I’m going to share with you the secret exercise technique that helped me go from 13 1/2-inch arms to 18-inch arms in my first year of training. And all it takes is one single rep!

Let me just start by telling you that, personally, my biceps have always been among my weakest and slowest-to-develop bodyparts. Some people have the genetics to easily build big, strong biceps. Not me! I’ve had to come up with training techniques to blast past these limitations and have had to fight for every inch on my arms. The point of me telling you this is that I’m not somebody for which just anything will build big biceps. The training techniques have to be really powerful for me to see results.

The technique I’m about to share with you works the biceps so thoroughly and so powerfully, your biceps will have no choice but to get bigger and stronger.

After all this build-up, you’re probably wondering just what kind of complicated exercise technique this is!

The fact is, this technique is so simple as to be downright elegant in its simplicity. What is this exercise? It’s the Flexed Arm Hang.

The Flexed Arm Hang is not complex, but it provides you with a number of very powerful benefits that make it an ideal exercise for piling muscle mass on the biceps.

To fully understand the benefits of the exercise, you must first learn how to do it to properly focus on the biceps.

How To Do It:

In a nutshell, you will be simply holding the top position of a chin-up for as long as possible! Here’s the procedure in detail…

1. Grasp a chin-up bar with a palms-facing-you grip. Your
hands should be about 6 inches apart on the bar. You want
to keep them fairly close together to maximize the tension
on the biceps.

2. Next, you will need to get yourself into the top position
of a chin-up. You can do this by standing on a bench or
pulling yourself up into position. My preference is to
start by standing on a bench. This allows you to get set
up very precisely and deliberately.

3. For body position to maximize bicep work, you will want to
have your eyes level with the bar, with your face very close
to the bar (almost touching it, in fact). Keep your body
as vertical as possible and try not to let your body lean
backwards. The more vertical you stay, the more tension
will go onto the biceps rather than the back.

4. Now comes the work…hold that position for as long as you
can! Contract your biceps hard and hold that position until
your biceps start to weaken. Now fight gravity ALL the way
down. Don’t let your body drop quickly but try your very
best to hold your position as gravity pulls you down. Even
when you’re almost at the very bottom with your arms almost
straight, still try your best to keep holding. Go until you
can’t even hang onto the bar anymore!

That’s the exercise. Not too complicated! If you’re familiar with X-Rep or Static Contraction training, this concept is essentially the same…hold the contracted position of an exercise for as long as possible! Here are the benefits:

1. Holding the contracted position of this exercise for as
long as you can recruits almost every available muscle
fiber in the biceps. It’s an emergency situation to the body
and it will fire every fiber it can. The fully-contracted
position engages the most muscle fibers.

2. This exercise places continuous tension on the biceps for
the entire duration of the exercise. Continuous high-level
tension will work wonders on your biceps.

3. The exercise uses your bodyweight and moves your body around
the resistance on the way down (like a chin-up) rather than
the resistance around your body (like a barbell curl).
Exercises that move your body have been shown to activate
more muscle fibers than exercises that move the resistance.

4. The highly intense, multiple-muscle nature of this exercise
stimulates far more growth in the biceps than exercises that
work the biceps in isolation (which most bicep exercises do,
even the gold standard barbell curl).

5. It requires almost NO equipment and can basically be done
anywhere you can grip on and hang from.

If you combine all 5 of these powerful benefits, you have an exercise that stimulates the maximum number of muscle fibers, with continuous tension, using a compound exercise that moves your bodyweight, and requires very minimal equipment.

So how do you take FULL advantage of this extremely powerful biceps-building exercise? Finish every workout with one single rep of the Flexed Arm Hang. One rep is all you need as that one rep will work the majority of your bicep muscle fibers.

You can also add resistance by holding a dumbell in between your feet or by using weighted dip belt. The potential gains in size and strength are tremendous!

If you make a habit to do one single intense rep of this technique at the end of each and every workout, I guarantee you will see excellent bicep growth and development.

When you’ve done one good rep of this exercise, you’ll know you’ve squeezed out every last drop of bicep growth from your body!

To view pictures of this exercise in action, please click on the following link:

http://hop.clickbank.net/?ojanez/betteru&l=1007

By Nick Nilsson

How often should you train? How long do you need to rest
between training sessions? How much is too much and how much
is too little? The answers may surprise you and even change how
you train!

One of the most basic questions in weight training is “how many times a week should I train for best results?” EVERYBODY has wondered this at some point in their training career, from the complete beginner to the most advanced professional.

The answer could very well change the way you train forever!

And the answer is simple… it depends!

Now, this is an answer that ALWAYS leads immediately to the next question… depends on what?

At this point, most instructors or training manuals will go right to the stock response of “train each bodypart twice a week” or something to that effect. It’s easy to believe that this is the best answer because that generally works okay for most people. It’s a safe answer.

But it’s not the BEST answer. Learning what IS the best answer will help you cast out preconceived notions and determine what REALLY works best for your body.

There are a number of factors that influence how often you should train your muscles. Each single factor plays a part in how often you should train and they ALL interact with each other. I will go through the factors then give you real-world examples of how these factors come together to help you determine how often you should train.

1. Training Volume

Training volume is basically how much you are doing for each bodypart. It’s the number of reps and the number of sets you are doing.

The more sets you do for a bodypart, the less frequently you should train the bodypart to give it a chance to recover. If you do fewer sets, you can train more frequently and recover from it.

2. Training Intensity

This is not the scientific definition of intensity (i.e. how close the weight you are using is to your one rep max for that exercise) but rather your effort intensity. Basically, it’s how hard you’re working your muscles.

The harder you push yourself in your sets, the less frequent your training should be as this will tax your recovery systems more strongly.

3. Nutrition

How much you eat and, more importantly, WHAT you eat plays a critical role in how often you can and should train. Don’t think nutrition plays a big role in training frequency? Eat nothing but Pop Tarts for a week and see how often you’re able to train…

The higher the quality of the food you eat and, to some degree, the more food you eat, the better you’ll be able to recover and the more often you’ll be able to train.

4. Recovery

When it comes to recovery, everybody is different…some people recover slowly while some recover very quickly. This difference can be heightened by outside activities and stresses to the body. For instance, a construction worker, who has a physical job, will need more recovery time than an office worker. Playing intense sports will also affect recovery ability.

Therefore, the slower your recovery rate and/or the more outside activities you do, the more time you will need between training sessions.

5. Exercise Selection

Which exercise is most demanding to the thighs and the whole body in general… a barbell squat or a leg extension? The squat, of course, because the more demanding the exercises are on a bodypart (or the whole body), the less frequently you can effectively train that bodypart.

6. Bodypart Size

The bigger the bodypart, e.g. back, thighs and chest, the more recovery time it needs. All things being equal, smaller bodyparts can be worked more frequently because they have less muscle mass that needs repair.

7. Type of Training You Do

Partials, negatives and other intensity techniques are going to affect how frequently you can effectively train a bodypart. These styles take more recovery time for the muscles and will require a decrease in training frequency.

TRAINING FREQUENCY RULES OF THUMB

These simple lists will show you the directions in which each factor will take you. All the factors interact to give you the best solution as to how often you should train.

You Can Train At a Higher Frequency If You Have:
——————————————————————————-

A better recovery rate
Good nutrition and supplementation
Lower training volume
Lower training intensity
Easier exercises
Smaller bodyparts
Fewer intensity techniques

You Should Train At a Lower Frequency If You Have:
————————————————————————————-

A slower recovery rate
Poor nutrition and supplementation
Higher training volume
Higher training intensity
Tougher exercises
Larger bodyparts
More intensity techniques

How It All Fits Together:

These are the major factors that determine optimum training frequency. Though the interaction of all these factors may seem complex, when you get right down to it, it’s actually quite intuitive.

A good way to demonstrate this is by using myself as an example in different phases of training that I’ve been through. You will see, according to all the different factors, how I changed my training frequency and training schedules to maximize results.

You will also see that the common conceptions and “rules” that you have been told you must stick to in terms of training frequency (e.g. twice a week) are based only on simple assumptions, not on actual situations.

EXAMPLE #1 - Heavy manual labor, limited access to quality food

Because of the specific job conditions I was in at the time, I reduced the frequency of my training to three sessions per week and reduced my total training volume. I did total body workouts on each of the three days (Monday, Wednesday and Friday), using the heaviest exercises for each bodypart for 3 sets of 8 to 10 reps each (e.g. squats, bench press, bent-over rows).

I didn’t push my muscles to complete failure in my training so that I didn’t beat myself down too much in addition to the heavy manual labor job.

It was a simple program but very effective. It gave me enough recovery time because the volume was low and the intensity was moderate, even though the frequency for each bodypart was three times a week.

EXAMPLE #2 - In-home vacation, unlimited access to food and recovery, no demanding outside activities or work.

A number of years ago, I worked on cruise ships as a sports director. I would work 8 to 10 months straight (every single day) then have a few months completely off. During this time off, I had access to a gym, food and plenty of sleep.

To maximize results, I would dramatically increase my training volume and frequency and utilize intensity techniques regularly.

The catch? Since I was basically only eating, sleeping and training, I was able to recover from this high frequency and make excellent gains in strength and muscle mass.

As an extreme example of the frequency I was able to work with at this point, I was in the gym 6 days a week, twice a day, doing total-body workouts EVERY SINGLE TIME. This amounted to 12 total-body workouts a week, in addition to intensity techniques. The actual training volume (number of sets) in each workout was fairly low (3 or 4 sets per bodypart), which also allowed me to get results from that very high frequency.

I used a “controlled-overtraining” program similar in concept to the one that I wrote about in a previous issue of BetterU News here:

Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST!

http://hop.clickbank.net/?ojanez/betteru&l=1014

Because I was able to recover from it, the high frequency of training worked in my favor and allowed me to get great results. But would I recommend this type of program to someone working a physical job or without optimum nutrition in quality or amount? No chance.

EXAMPLE #3 - Extremely busy work schedule, office job, meals determined by work breaks but workouts may have to be put off until the next day to accommodate overtime.

Having an office job meant that it wasn’t physically demanding, allowing for good recovery. Nutrition, however, was often hit-or-miss due to busy scheduling. There were times, when work demanded, that I needed to put in hours after regular time, which forced me to push workouts back to the next day.

To maximize the results with this situation, I changed to a “one bodypart per day” training system. I would do a single bodypart in a workout, working it with high volume and high intensity. The next day I would do a different bodypart, rotating continuously through all the major bodyparts.

Because I was working only one bodypart at a time, the training frequency was very low, basically working the target bodypart once every 7 to 8 days. This, of course, would increase if I had to bump a workout back a day.

Even though I would basically “destroy” the single bodypart in its workout, this low training frequency gave my body enough time to recover and rebuild the muscle. It would take that much time for the part to recover. Also, when you work one bodypart, other bodyparts area invariably involved, allowing for indirect stimulation of the other muscles more frequently, e.g. when you bench press for the chest, the triceps are also involved.

This plan gave me the flexibility to easily change workout schedules without compromising results while allowing my less-than-perfect nutrition to still allow me to recover enough between workouts and get results.

CONCLUSION:

As you can see, optimum training frequency is nothing as simple as “work each bodypart twice a week.” The give and take between a number of different factors in your life and schedule will help you determine how often you should be training and the type of training you should be doing for best results.

Not gaining muscle? Use this quick troubleshooting guide to fix what’s wrong and
get yourself back on the right track to building maximum mass FAST.

So you’re stuck…haven’t gained any muscle in months…the scale hasn’t gone up and neither have the weights you’re using…

What do you do? How do you step back and assess what you’re doing and where you’re going wrong? Just randomly changing things with your program and your eating isn’t going to cut it…

That’s where the Muscle-Building Troubleshooter comes in.

This step-by-step guide will walk you through what you need to do to analyze what’s stopping you from achieving the results you want and help to get you back on the right track to muscle growth.

And, don’t be shocked when I don’t start throwing out info about your NO2 deficiency and the need for some expenseive crap supplement with ingredients you can’t pronounce…this is the real deal.

STEP 1 - NUTRITION

There’s an old saying that you can’t out-train a bad diet. Totally true. You don’t have to eat perfectly but if you’re not eating ENOUGH or if you’re eating the wrong foods or at the wrong times, you just won’t gain muscle. Simple as that.

So step back and have a look at what you’re eating. Write down EXACTLY what you’re eating over the course of a few days, covering both training and non-training days.

Be sure to log EVERYTHING, including what TIME you ate. Go through these steps one-by-one…

1. Are you eating protein foods with every meal?

-> If NO, make sure you eat some with EVERY meal. Your body needs a continuous supply of protein to build muscle tissue.

-> If YES, go to #2…

2. How much total protein are you eating over the course of the day?

-> If less than 1 gram per pound bodyweight, you need to eat more. Without sufficient protein, muscle-growth stops. Better to err on the side of too much than not enough. A little extra protein will NOT hurt your kidneys, contrary to the myth.

-> If equal to or more than 1 gram per pound bodyweight, go to #3

3. How much time do you have between meals?

-> If greater than 3 hours, you need to eat more frequently. Your body needs a steady supply of calories to keep the muscle-building process fueled.

-> If every 3 hours or less, go to #4

4. How many overall calories are you eating in a day?

-> If less than your bodyweight (in pounds) multiplied by 15, you need more calories (e.g. 200 lbs x 15 = 3000 calories)

-> If equal to or more than your bodyweight x 15, you STILL may need more calories but you’re on the right track

-> If more than your bodyweight x 20 and you’re still not gaining, go to #5
5. What quality of food are you eating?

-> If you eat more than 50% junk food, focus on bringing that down to 25%

-> If you eat less than 25% junk food, you’re on the right track - some is ok, especially if you need more calories in your diet, but you don’t want to get too many calories from poor food sources - go to #6

6. How much fat are you eating?

-> If you eat less than 30 grams of fat per day, that’s NOT enough for muscle-building and optimal hormone production - increase that to at least 50 to 60 grams a day.

-> If you eat more than 50 grams a day, look at what TYPE of fat it is…your body does need some saturated fat for hormone production. Stay away from processed fats but unprocessed animal fats can be useful. Go to #7

7. Are you eating IMMEDIATELY after training?

-> If not, i.e. you’re waiting a few hours or so, this will KILL your progress. Take in something as soon as possible after training (e.g. protein shake) to start the anabolic processes going. About an hour after training, eat a big meal.

-> If yes, go to STEP 2 to look at your training…

STEP 2 - TRAINING

So now that you’ve got your nutrition in good order, THAT shouldn’t be what’s holding you back. It’s time to look at your training…

1. How long are your training sessions?

-> If greater than 1 hour, cut back NOW. Training longer than an hour decreases your testosterone below useful levels. Training for 45 minutes or less is better.

-> If already less than an hour, go to #2

2. How many days a week are you training?

-> If 5 or more times week and you’re not gaining, reduce to 4 sessions per week. You may not be giving your body enough recovery time.

-> If 1 or 2 times per week and you’re not gaining, increase to 3 or 4 sessions per week. The body often needs a more frequent training stimulus in order to build muscle.

-> If you’re at 3 or 4 times per week, and you’re not gaining, go to #3
3. What types of exercises are you using?

-> Curls, bench presses, and crunches…mirror-muscle syndrome. These exercises will not build significant muscle on their own…you need to focus on basic exercises like deadlifts, squats, and rows.

-> Lots of machines…get off ‘em. Free-weight exercises are MUCH more effective for building muscle. Anything that uses barbells, dumbells or kettlebells is going to be far better.

-> Free-weight exercises like squats, deadlifts, presses and rows. If you’re already using these exercises and still not gaining, go to #4

4. How hard are you pushing yourself on your sets?

-> Using lighter weight for higher reps (12+) and not getting close to failure…time to buckle down and get some weight on the bar. Use weights that push you to get 5 to 7 reps per set.

-> Using VERY heavy weight for low reps (1 to 3). Time to back off a bit on the weight. Low reps are great for strength but aren’t the best for building muscle mass. Use less weight and aim for 5 to 7 reps per set.

-> Pushing to failure (and beyond using intensity techniques) on more than 1 or 2 sets per workout. Stop doing that NOW. Pushing to the limits like this may feel good in the short-term but isn’t the most effective way to train for muscle mass. It compromises recovery by bringing down the nervous system and slows growth by inducing excessive muscle damage. Some is necessary but too much can be counterproductive.

-> Pushing to near failure (when doing lower-volume routines) or staying away from failure (when doing higher-volume routines) and still not gaining, go to #5

5. What type of program are you using?

-> Using a low-volume, high-intensity style of program like Mike Mentzer’s “High Intensity Training” and not gaining, your body may need a break. Switch to higher-volume, lower-intensity training for 3 to 4 weeks.

-> Using a volume-based program like Charles Staley’s “Escalating Density Training” and not gaining, your body may respond better to lower volume but a more intense training stimulus.

-> Using a program for more than 3 weeks without noticeable results…time to get a new program. If something doesn’t get you results within 2 to 3 weeks, it’s not EVER going to work for you. An effective program will start working within that timeframe. Go to #6

6. What bodyparts are you focusing on?

-> Training a lot of arms and chest…back to the mirror muscle problem. The arms and chest don’t contain that much muscle mass and working them doesn’t stimulate much testosterone production. Time for a more balanced program - work your legs or suffer the consequences of looking like you’re riding a chicken.

-> Nothing in particular but covering all bodyparts. This is better but if you’re still not gaining, it’s time to eliminate the training for the smaller bodyparts such as arms and calves that can affect recovery but not contribute much to overall muscle growth. This will allow you to put all your energy into the big exercises like squats, deadlifts and heavy presses and rows.

-> Just legs…I only work my legs. You’re just a figment of my imagination…you don’t exist…

STEP 3 - SUPPLEMENTATION

Now we come to the section that most trainers seem to want to START with…supplements. Contrary to what the ads in the magazines will tell you, training and nutrition actually ARE more important than supplements. Just look at the standout physiques of the “Golden Age” of bodybuilding, before fancy supplements and steroids came into the picture…Chuck Sipes, John Grimek, Bill Bearl, Steve Reeves, Reg Park, and MANY more.

I can promise you these guys knew their stuff when it came to training and eating.

1. Are you taking a protein supplement?

-> If no - this is the best place to start. A good protein supplement will help you get enough protein to support muscle growth throughout the day and in the important post-workout period.

-> If yes, go to #2

2. Are you taking a good multivitamin/multimineral supplement?

-> If no, this is a critical mistake. Your body requires vitamins and minerals to function properly. Without optimum levels, you are compromising results. Sure, doctors say you can get the RDA without supplements but who wants to have just enough to avoid deficiency? When building muscle, you need EXCESS, not “just enough.”

-> If yes, go to #3

3. Are you taking creatine?

-> If no, you may be missing out on some serious results. Creatine is one of the very few PROVEN supplements that can help you build muscle and strength. It is well-researched and very safe. It is highly recommended.

-> If yes, go to #4
4. That’s it for supplements…there really isn’t anything else proven to really help with muscle-building that I would recommend as a “missing link” in your results.

And honestly, if you’re not doing the training and nutrition right, even the protein, vitamins and creatine aren’t going to help you build muscle. Which brings us to…

THE MAIN LESSON

When you’re stuck in a muscle-building plateau, look first at your nutrition, then at your training then, and ONLY then, your supplementation. By systematically going through the Troubleshooter above, you’ll be able to pinpoint what you need to change to get your mass moving in the upwards direction again.

RESOURCE LINKS:

I’ve got a number of useful links to information that can help you get the most out of each step of this Troubleshooter. Once you know what’s wrong, you can use these links to access specific information that can help you make adjustments.

1. My Practical “Lazy Cook” Recipes For Building Muscle! So Easy Even a Caveman Can Make Them…
-> http://hop.clickbank.net/?ojanez/betteru&l=1137

2. Muscle Explosion - 28 Days to Maximum Mass
-> http://hop.clickbank.net/?ojanez/betteru&l=700

3. Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST!
-> http://hop.clickbank.net/?ojanez/betteru&l=1014

4. Rest-Pause Training
-> http://hop.clickbank.net/?ojanez/betteru&l=3015

5. A Quick, “No B.S.” Guide To Muscle-Building and Fat-Loss Supplementation
-> http://hop.clickbank.net/?ojanez/betteru&l=1113

Watch this video and you will see how easy it is!

www.youtube.com/watch?v=ed91fImQTs8

Maximize the result, minimize the load to your body!

Would you like to have a body like that?

Order now at AMAZON.COM

Full-body exercises are compound movements meaning they require you to use more than one joint at a time, unlike isolated exercises, which target only one muscle at a time and require the use of only one joint.

What makes full-body exercises so effective?

Since they recruit more of your muscles to work at the same time, they create a greater demand for energy. The more muscles that have to work simultaneously, the more your body responds by producing a favorable hormonal response — the production of testosterone.

Not to mention, by demanding more energy, full-body exercises skyrocket your intensity level automatically — getting you better results with shorter workouts.

There are dozens of full-body exercises, but here’s one of my all-time favorites:

NEED MORE ENERGY?

The Squat Press-Up.

Here’s how you do it (you can use dumbbells, a barbell, or even kettlebells):

1. Start in a standing position with the weight on your shoulders
2. Squat down until your thighs become parallel to the floor (or lower if possible), keeping your back straight and your chest up. (NOTE: flare your toes slightly outward so that your knees track properly (keeping your toes pointed straight forward is a common mistake that can cause unnecessary knee pain)
3. Come up from the squat position and push the weights up off of your shoulders
4. Finish the movement with your arms fully extended overhead
5. Bring the weights back down to your shoulders as you’re going back down into the squat and repeat (this is considered one movement, so don’t pause between the squat and the press)

FEELING TIRED?

This full-body move is deceptively simple, yet very challenging. Try incorporating it into your next workout and see for yourself how well your body responds. I guarantee you’ll feel the burn!

Remember, if you’ve never done a full-body exercise before, be sure to pick a light weight to begin with and progress at your own pace. Once you get the hang of the exercise, you can play around with the tempo. The faster the tempo, the greater the intensity.

 GO BACK

A calorie burning counter is a method or computer software that allows you to see how your training program is working for you. Knowing how many calories you are burning is a key aspect in designing an training software that will allow you to get the slim, athletic body that you’re Running for.

There are two kinds of calorie burning counter available for you to operate, and while both are useful, you may find that oneKind or the other is going to be more conductive to your goals. They both allow you to track how much action you’re receiving and how many calories you’re burning.

Take a look at the easiest calorie counter to use in the world:

The two types of this kind are both electronic or a simple paperback. Whichever one will have lists and charts that lets you to calculate exactly how many calories you are burning when you are doing whatever you’re doing.

The downside to using this kind of calorie burning counter is that it requires more work on your part. You have to actually look up or write the exercises that you do, and this makes it surprisingly simple to just not bother. On the other hand, you can do it at your own convenience, which is a positive thing.

GO BACK

Good health is essential for your quality of life, try to follow these ten advices:.

• Stop Smoking

Smoking has no benefits to you at all, so why do it? There are a variety of methods that are used to help smokers kick the habit.

 

• Drink plenty of water

Water can help you loose weight and will help detoxify you. A grown man should drink at least 2 litres of water a day.

• Wear a seatbelt

Not wearing a seatbelt increases your chances of death or injury. Why take that risk?

• Reduce Stress

Stress is one of the major killers in the western world, learn to meditate and relax,
your body will love you for it.

• Reduce alcohol consumption

Alcohol abuse can cause relationship, money and health problems and contains a
massive amount of needless calories. You don’t have to quit it but it will help if you drink responsibly.

• Laugh

Laughing keeps you young and is proven to provide countless health benefits. More than 50 of your facial muscles are working while you are smiling.

• Don’t ignore body changes

If your body changes or your start to feel pain don’t ignore it, get it checked out.
Catching problems early can help doctors to cure them.

• Sleep

Your body needs quality sleep to regenerate and to live it’s essential. It’ a fact that you die from a lack of sleep before you die from a lack of food.

• Take tests

Make sure you keep up with smears and other essential health test. Prevention is the key to your health.

• Check yourself

Ensure you check for breast cancer, testicular cancer and skin cancer regularly and
take action if you notice any changes.

GO BACK

• Use a Workout Log

If you aren’t logging your workouts, you’ve not got the data to improve.

• Set Goals

To perform successfully you need to know why you’re working out when you don’t
feel like it!

NEED ENERGY?

• Stay Hydrated

Most of your body is made up of water, don’t get washed-out during your workout
otherwise you can’t perform at the top level.

• Be well equipped

Have the best clothing and gear you can afford, you’ll workout better and stay
more comfortable.

• Plan your Workout

If you wander around the equipment you’re wasting valuable time and you aren’t
focused.

• Don’t be a workoutaholic

Going to the gym or working out all the time leads to moldiness and injuries - don’t be
a bore!!

• Warm up correctly

A poor warm up will lead to poor gains and injuries, spend the time to get that blood
pumping.

• Stretch after exercise

Stretching can help the body to rid it’s self of the chemical build ups that cause
muscle discomfort. No one likes to walk like Frankenstein after our workouts!!

• Give yourself a holiday

Every few months, give yourself a few days off. Your body will be thakful for it and you
will return with renewed vigour.

• Keep it fresh

Mix up your workout sessions, join a class, try a new machine, change your strength
days. Shock your body into new growth.

GO BACK

NEED ENERGY?

You need to maintain a healthy level of muscle mass simply to exercise so the more you build it, the more you will be capable of achieving. As your body becomes more efficient, so your excess body fat will disappear all the faster.
Strength training creates microscopic tears in muscle. Although this sounds painful it is, in fact, beneficial. These tears fill with protein which creates brand new muscle tissue.
This is the reason you should leave a day between strength training workouts so that the muscles have time to repair themselves.
These are some other ways in which strength training will improve your health and ultimately banish any excess body fat:

•  You’ll sleep better – more sleep equals less stress which leads to a flatter belly thanks to a reduction in cortisol production.

• You’ll minimize the appearance of cellulite – building firm muscles helps smooth out the lumpy fat that causes cellulite.

• You’ll reduce your risk of diabetes – having more lean muscle tissue helps stabilize blood sugar.

Another great reason for building strong muscle is that it also helps protect and build strong bones. For women, especially, this is essential as they also start to lose bone mass in their thirties.
Bone loss can lead to accidental breaks and even curvature of the spine which, in addition to making it impossible to stand upright, causes the belly to protrude which adds to an overall appearance of being overweight.
The new, stronger muscle tissue you get through strength training creates that firm, toned look we all want.
Strength training also increases your energy which means that you will be more active throughout the day and will therefore naturally burn more calories.
Every effective exercise regime designed to tackle excess weight should contain it as a core component. Without it, you are doomed to failure in your efforts to get rid of that ugly excess fat.

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