Exercise To Detoxify Your Body

When most people think about a body detox system they often think that the only way to work with this is through diet and nutrition. The truth of the matter is that detoxification can be greatly implemented by the use of movement and exercise; In fact, some people say that detoxification is something that cannot happen without it! Any way you look at it, you’ll find that moving your body freely and with enthusiasm is something that many people agree will make you feel better. The symptoms that are addressed by full body detox, including lethargy, constant loss of energy and depression, can all be addressed through exercise as well, so when you are looking into a natural body detox, make sure that exercise is part of your regimen.

When you are thinking about a full body detox, you will need to think of the ways that toxins actually leave your body. You’ll find that your skin is actually one of your major eliminative organs, and that you can get a lot of the toxins out of your body by sweating them out. Take some time to think, though, about the last time you sweat. Whether it is due to wearing clothes that are too tight, or don’t allow your skin to breathe because they are synthetic, you’ll find that sweating is something that we often take pains not to do. Similarly, the masses of skin care products that we put into our skin can also be quite difficult when it comes to making sure that toxins are leaving our bodies, so make sure you think about what this has to do with your body detox plan.

Good exercise can help this out a great deal. When you exercise, your body is allowed to sweat freely, and you’ll find that toxins will be removed from your skin. When exercising make sure that you wear loose-fitting clothes made of natural fibers. This will allow you to really get the toxins out when you are working out. Working out will also increase your circulation, allowing your body to fuel the metabolic processes that help you during a natural body detox.

The important thing to remember is that your exercise should not be a source of stress, as stress, after all, is another thing that can cause toxic buildup in our systems. Find a type of exercise that you enjoy and make sure that it is one you want to stick with. Whether you are a dancer, a martial artist, someone who loves treadmills or someone who prefers tae bo or jazzercise. You’ll find that there is a great deal of different exercises out there for you that can help you with a full body detox. Take some time to really consider what you are doing and why; don’t keep doing one exercise over and over again, take some time to find a few that you like and rotate to keep from being bored.

Exercise is an important part of any good body detox plan, so make sure that you don’t take it lightly. The more you like your exercise regimen, the more you’ll want to do it, and you’ll find that with just a little bit of work, you can really get into the swing of your chosen body detox system and feel great.

Your Two Part Exercise Plan For Developing Lean Flat Abs

If you are looking to build ab muscles that are the envy of your friends or if you have tried to accomplish this in the past but have not been successful then this article will help you get off to a fresh start.

Developing firm abs is not rocket science but it does require two things. The first is the right exercises and the second is consistency. Without either of these you’re wasting your time.

The two part exercise plan.

One of the most common misconceptions among those who want to develop eye popping abs is that if they just do enough crunches for a long enough time the abs will magically appear. For those who are carrying excess belly fat they might think that if they work on developing their abs the belly fat will disappear in the process. But that’s not how it works.

If you’re sporting too much fat around your mid section those abs that you’ll work hard to develop will never shine through the blubber. This means you need an exercise plan to get rid of the belly fat and an exercise plan to build your abs. Along with the exercise for eliminating the fat you’ll also need to change your eating habits.

Start with looking at what you eat and when. Is your idea of breakfast a donut and coffee or even no breakfast at all? That’s like putting water in your car’s gas tank. Breakfast is the most important meal in the day and if you short change your body you’ll be looking to make up for it later in the morning or at lunch when you may overeat to make up for the lack of fuel you should have started with earlier.

When you miss a meal or don’t eat a proper meal your body thinks it’s being starved and goes into preservation mode. When you finally do eat your body will store more calories as fat in preparation for the next period of starvation. The answer is to eat food that is high in protein and low in calories. Protein shakes for breakfast are a good way to fill your tank as they are low in calories and high in protein, but there are other choices as well.

Part one of the exercise plan.

Once you’ve started controlling the calorie intake the next step is to get rid of the belly fat. Your best bet is to do cardio exercises that involve the whole body. These exercises include biking, swimming, jogging (or running), and even rope jumping. Always remember to keep your body well hydrated by drinking lots of water or sports drink. This will also help to flush out the toxins in your system. Belly fat can be hard to get rid of but if you follow this regimen consistently you’ll find that fat disappearing before you know it and will allow those abs to shine through when they finally develop.

Part two of the exercise plan

While you’re working on your belly fat you can also work on building those abs. Keep in mind that even the best ab exercises, if done wrong, will not produce the results you’re looking for. Do not rush through the workout. As you do these as well as your cardio exercises remember to pull your stomach in as if you were trying to squeeze through a tight place. Tightening the stomach muscles will help to give them definition.

Proper breathing is also important as you go through your workouts. Inhale as you begin a body motion and gradually let it out on completion. Do not hold your breath during any part of the cycle.

You should do your ab exercises on alternate days to give your muscles time to recoup. In the interim you can work on your cardio exercises.

5 Super Health Benefits Of Regular Exercise

This is unfortunate because the benefits of exercise include:

1) Reducing the risk of developing and/or dying from heart disease. Exercise helps to lower levels of LDL (or ?bad?) cholesterol, reducing the risk of plaques (blockages) in the arteries.

2) Reducing high blood pressure or the risk of developing high blood pressure.

Regular exercise helps increase lung capacity, improving the amount of oxygen available to the body?s tissues, which, together with increased heart muscle strength, helps blood flow more efficiently through the body.

3) Reducing the risk of developing obesity.

Exercise burns calories, so that on a regular basis, exercise can help lose weight, which has a knock-on effect in helping to prevent several diseases, including diabetes for example.

Strength training exercises help build muscle tissue, improving overall strength, and boosting metabolism which further helps in avoiding excess weight.

Also regular exercise helps keep joints flexible and less prone to injury through strain. Weight bearing exercise stimulates bone growth, helping to keep bones strong and warding off osteoporosis. Weight bearing exercises are not just about weight lifting, but include also walking, jogging, running, skiing, dancing, tennis and other sports.

4) Reducing the risk of developing colon or breast cancer.

Studies have shown that people who exercise regularly seem to have lower rates of these cancers, although the precise mechanism is not known.

Regular exercise does help maintain healthy muscle, including that of the intestines and probably thereby assists in removing toxins from the body.

5)Improving psychological well being.

Physical activity stimulates brain chemicals called endorphins which can lift mood and promote feelings of well-being.

Regular exercise can make you look better, trimmer and brighter, and therefore helps to boost self confidence. Regular exercise can help ease stress and lift depression.

The actual level of benefit from exercise depends on three factors: the frequency, level of intensity, and the length of time engaging in the activity.

For example, aerobic exercise performed only twice a week, at less than moderate intensity, and for less than 10 minutes is unlikely to be sufficient to make any difference to physical fitness.

The minimum requirement to maintain fitness is reckoned to be exercise performed three times a week, at moderate intensity ( raises the heart rate by 20-30%), for a period of at least 30 minutes. More intense or longer periods of exercise may be required to improve on a level of fitness.

These are generalisations of course, and people vary with regard to their needs and abilities, so the amount of exercise that you do, is up to you. There seems little doubt that any exercise is better than none, so even a short walk each day can help to maintain health. To increase fitness you may need to take on rather more than that and tailor a plan suitable for you.

Exercises For Seniors

Walking at a brisk pace is simply the single best exercise you can perform. If you are fifty years of age or older, it should be your activity of choice. To reach your goal of optimal health, resolve today to begin a regular program of walking, at a pace which will provide an excellent cardiovascular workout.

Before beginning any exercise routine, especially after age fifty, you would be wise to consult your physician. If there is anything on your chart that would call for caution, your doctor will so advise you. I am sixty five years of age and I enjoy brisk walking for one hour each day. I am careful not to exceed my maximum heart rate which is 155 beats per minute.

The target heart rate for me, for the greatest benefit, is seventy to eighty five percent of the maximum heart rate. That would be anywhere between 109 and 132 beats per minute. I maintain a rate of 120 beats per minute throughout my walk. You might not be able to exercise every day and you do not need to. If you are walking for 30 minutes three times a week or every other day that will be sufficient as long as you are training at a pace which will raise your pulse to the target rate for aerobic conditioning. If your heart rate is higher than the target for your age, slow down.

Taking your pulse as you walk is easy. Wear a watch and midway through your walk, stop for a few seconds to check your heart rate. This can be done by gently touching your neck or left wrist. When you feel the pulse, count the number of beats for a period of 10 seconds. Now multiply that by six. If for example you are 55 years of age and counted 22 heart beats in the 10 second time frame, your training heart rate is 132 beats per minute. That fits perfectly within the desirable range of seventy percent to eighty five percent of the maximum heart rate of 165 beats per minute.

Now you might be inclined to say you don?t need to walk, you get enough exercise doing the household chores or walking to the car. Perhaps you play golf or go bowling. All of these activities are signs of life because while performing them, you are moving, but walking is different. Other exercises are good. Walking is great.

Here are just a few of the reasons for you to consider walking for health and well being. The degree of difficulty is low. You warm up and cool down by performing the exact same motion used during the walk, only you walk a little slower. It is a low intensity exercise with more time spent at a less strenuous level. You can do it alone or with friends. You can take your dog with you. During times of severe or inclement weather, you can move to an indoor track or mall.

Walking is basically an injury free activity, especially when compared to jogging. It is an excellent stress manager. No special skills are needed. No special equipment is required other than comfortable clothing and good walking shoes. Walking briskly provides an excellent cardiovascular workout. It develops muscle tone, endurance, strength and agility.

Walking out of doors amid pleasant surroundings gives you time and space to reflect. A good walk can lift you out of depressions, clear the mind, lift the spirit and even set the stage for problem solving later that day. You will lose fat, improve circulation, and expel waste matter through the lungs and skin. Increased intestinal motility results from the gentle swaying of the internal organs. Finally, walking fine tunes the metabolism, regulates the appetite, and increases your energy.

If you are between 50 and 100, a regular program of exercise can change your life and go a long way towards the prevention of diseases associated with aging. Why not get started this week? Speak to your doctor. Line up some comfortable clothing and break out those walking shoes. Aerobic walking is the best exercise, the best means, to eliminate or prevent sickness and suffering from your life, while extending your life expectancy.

A Year Round Resolution For Fitness – And a Guaranteed Prescription to Make it Last More Than a Week

Fitness centers love January. The holidays have wrecked havoc on the diets and waistlines of many guys (women too) who then resolve to get fit in the New Year. So they flock to the gym and get themselves a shiny new membership. They purchase the latest in fitness wear and maybe a new pair of running shoes. The fateful day arrives for their first workout and with grim determination they hit the treadmill, pump the iron and grunt through as many sit-ups as they can muster. Within fifteen minutes or so, they begin to think something like, “Crap, this is really hard.” But they push through and complete their one hour baptism of sweat. Alas, many are never seen at the gym again, because the next day they wake up screaming (or crying) as every muscle in their body writhes in agony. At this point, they give up and say with finality, “I just can’t do it.”

However, some remain a glutton for punishment and set foot in the gym another time, and that is due to the sweet blossoming of spring. Well, not really; it is mainly because spring is the precursor to summer – and the beach. Guys love to play in the waves, scorch themselves under a hot sun, drink a cold beer by the pool, check out the girls – and they want to look good doing it. Consequently, fitness centers love the spring as well. They are fully aware of the droves of sun worshippers who will try again with renewed vigor to get in shape, only to give up one more time, usually until next January.

Resignation is not the way to kick off any season. Resolutions are usually positive, forward thinking actions, but sometimes people rush into something with great enthusiasm and try to do too much too fast. The gym does not have to be a place where one leaves in pain as a rule. As a matter of fact, the first month of a gym membership should be as pain free as possible. Most folks put on extra weight over many years; well, it is not going to all come off in three weeks. It is going to take some time, and that means the first priority of a successful gym membership is making the commitment to go on a regular basis.

Habits take time to develop, and if the first few encounters with a new activity are full of anguish, they might not take hold. One suggestion is to take it easy the first few visits, maybe for the entire first month. Easy enough so that the following days will be pain free. Lift lighter weights on the machines, run or walk a little slower on the treadmill than normal. If someone walks away from a workout, and thinks, “that was fun,” they will be more likely to do the activity again. Once the habit is developed, intensity can be slowly increased and in the process, progress can be made because the truly hard part, the lifestyle change of habitually exercising, has already been accomplished.

The gym is not the only workout regimen that applies here. Over do the laps on a track and a guy will feel busted. The same goes for a game of soccer or basketball. Take it easy the first few times; work into shape slowly and the habit will come, and the fitness level will improve.

Winning Tactics To Attain A Healthy Life-style

By changing our routines to a much healthier one, we can live more happy, longer lives. Switching to some healthier life-style is actually a lot easier than a lot of people think it to be and the benefits of doing so are quick. Advantages include a reduced risk of establishing diseases like most cancers, cardiovascular diseases and diabetes; and a greater life expectancy. Hopefully right after studying this document you will be aware of how you can go about achieving a longer, happier life by making just a couple easy, daily, healthier alternatives.

In establishing brand new much healthier habits to replace current unhealthy ones, it’s possible to gain a healthy lifestyle in a short period. Too little training, a bad diet and smoking will certainly result in a greater risk from a number of diseases and also unwanted weight gain. To start with, consider the prospect of replacing your relaxing lifestyle with a more energetic one. Fortunately the rewards of changing to a healthier more active lifestyle are often felt much more quickly than expected. This is true for people of every age and lots of wonder why they didn’t make the changes for their lifestyles quicker.

People who prefer to eat a healthy diet are less likely to develop certain diseases and so are more likely to have plenty of energy for his or her day to day lives. Diseases such as Cardiovascular diseases and diabetes may be caused from an over consumption of salt and sugar, both of which are often found in high quantities in out of the box prepared foods. The risk of such diseases could be significantly decreased quite easily. A slight increase in the amount of fruit and veggies in a person’s diet to replace sweet and high fat meals will not only reduce the consumption of salt and sugar but also improve the number of vitamin supplements taken. Not only do these food sources lower the risk of disease, any form of weight reduction due to the change of diet will in itself also reduce the risk.

Lower salt and sugar amounts in a diet plan is a great way to achieve a healthy diet, nonetheless there are also other essential things to consider about the food we eat. Many food sources may often contain substances that, ideally, we have to avoid. It is necessary to also consider the levels of unsafe ingredients that may be found on the food that we purchase. These can include pesticides which are used by the farmers to increase crop yield. By selecting foods that are close to their primary state, you can still receive a similar amount of nutrition and decrease the amounts of these potentially harmful substances.

To live proper life, exercise is another key component that needs consideration. Many people believe that daily exercise is just something they are not cut out for, but in fact anyone are able to do some form of daily training. In fact, day-to-day workout may be achieved by simply going for a short walk every single evening, the pace of which could be quickened gradually over a period of your time. By planning to complete Half an hour of aerobic exercise nearly every single day, your fitness level will boost drastically. Along with a few sessions of strength related workouts, your body is going to be well on the way to a much healthier condition, which in turn will result in an overall more healthy life-style.

Another essential requirement to achieve a healthier lifestyle should be to visit a doctor for examinations frequently. The cures of most diseases tend to be easier and more likely to be successful if the problem is handled in its early stages. Screening schedules will vary based on a patient’s medical record, age and overall fitness. Family doctors are an excellent place to ask on how often and where we can get any medical analysis done. It is important to visit a local family doctor at least once every year for some form of medical checkup.

Healthier living may be achieved by making a few simple modifications for your lifestyle. In choosing healthier food alternatives and making the effort to exercise each day it is easily possible to change your lifestyle to a much healthier one. You can achieve a better feeling of fulfillment along with a longer, quite as good life simply by selecting nutritious foods and a more active lifestyle.

Intense And One Of The Best Abs Workout

What I have outlined below is a very intense abdominal workout. You are encouraged to follow this but remember without a strict diet the training will not mean much. When training your midsection, I feel that you should either start with lower abdominal exercises where the legs come towards the chest (leg raises, knee-ins), and then finish with upper abdominal exercises where the chest comes towards the hips and oblique muscles (sit ups, crunches, machines, side crunches). The abdominal exercises for your lower abs are usually harder, which is why I believe that you are better do those exercises first in your workout. Another way to use this approach is to alternate between a lower abdominal exercise and an upper abdominal exercise, and then finish up with your oblique muscles. Let’s discuss the best exercises to maximally develop your abdominal muscles. Hanging Leg Raises: I believe that hanging leg raises for your lower abdominal muscles are like doing squats for legs and bench press for chest. This exercise is the hardest exercise for the abs, but it will also give you the best results. The hardest part of this exercise is to contract your legs up with your abdominal muscles, and to not let the rest of your body become involved in the exercise, causing your body to start swinging. This will take some practice as well as concentration. I would also recommend that you use wrist wraps with this exercise so that you don’t have to worry about your hands slipping off the bar. For sets and reps on this exercise I recommend starting off with two to three sets, while aiming to get 10-15 reps on each set. If you can do more reps per set, I wouldn’t recommend going over 20 reps, and if you can I would advise that you try putting a very light dumbbell in between your feet to add some resistance to the exercise. This would allow you to keep your reps in the 15-20 range.

Decline Crunches: Decline crunches are the second best mass builder for the abdominal muscles. Similar to the hanging leg raise being the hardest exercise for the lower abs, this exercise, when performed at a steep decline is the hardest exercise for the upper abs. When performing this exercise you want to keep your lower back really tight and keep your chest up through out each rep. As far as hand positioning goes I like to keep them across my chest if you are not holding a weight plate. Breathing technique is also very important with abdominal training to get a maximal contraction on each rep. On the negative portion of the rep you should be taking a deep breath, and then exhaling at the contraction while squeezing your abs. For this exercise the sets and reps should be similar to the hanging leg raise. However, with decline crunches I feel the reps should stay in the 15-25 range for two to three sets. What I like to do with this exercise is perform the first set with no weight for 25 reps. On the second set I will hold a 25 lbs plate and perform 20 reps. For the last set I will go up to a 45 lb plate and do 15 reps, then drop the 45 lb plate and grab the 25 lb plate and do another 15 reps, then do another 15 reps with my own bodyweight.

Cross Bench Knee-Ins: This is somewhat of a difficult exercise to describe on paper but I will do my best. For cross bench knee-ins (seated flat bench leg pull-ins) you position your body across a bench and place your hands with an underhand on either side of the bench. Your butt should be positioned at the far edge of the pad, almost like you’re going to slip off and keep your legs out in front of you. You then want to balance your body with your hands and your legs while keeping your abs tight. Now what you want to do is perform a knee-in in the position you are in. In the contracted position you want to bring your chest towards your knees and squeeze your abs for a hard contraction. This exercise will target the lower abdominal region as well as the upper abdominal region. I feel that this exercise should only be used with bodyweight, keeping your reps in the 15-20 range for 2-3 sets. If you are really strong with this exercise you could place a light dumbbell in between your feet to add some resistance, but I would still try to keep your reps up in the 15-20 range.

Kneeling Rope Pulley Crunches: Another great exercise that targets the upper abdominal region is rope pulley crunches (cable crunches) with added resistance. This exercise is pretty easy to explain, you basically just kneel in front of a cable station while holding the ropes over your head. One key point is to make sure your knees are in the right position in front of the cable stack or you will not feel the exercise correctly. When you’re set correctly in front of the stack, you then pull down on the ropes while contracting your abs. At the end of the rep the ropes should be pulled down on either side of your head, then slowly let the rope come back up to stretch your abs before performing another rep. For sets and reps I feel that three sets of 15-20 reps should be sufficient on this exercise. Start your first set with a lighter weight and work up to heavier weights through out the set. If you want you could even perform a triple drop set on this exercise going from a heavier weight to lighter weights, but I do not feel it is necessary if you already performed a triple drop set on the decline crunch.

Cable Side Bends: The last exercise in this workout is cable side bends for the oblique and intercostal muscles. For this exercise you want to have a handle attachment on the cable, with a moderate weight on the stack. You then want to grab the handle and take a few steps away from the cable stack so that there is tension on the cable. Using the handle on the cable you want to pull down and squeeze your side to contract you oblique muscles. After you perform one set for one side of your body turn around and perform another set for your other side right after. I do not feel that a lot of oblique work is necessary but this is one exercise that I find valuable to add to your workouts. For this exercise 2-3 sets of 20-25 reps should be more than enough to finish off this abdominal workout that I’ve outlined is a pretty detailed, intense and one of the best abs workout. However if your diet is not on point you can do this workout for years and still not see one visible abdominal muscle. I suggest performing this workout twice per week, and coupled with an effective fat loss diet you should see your abs poking through in no time. You have to remember though, everyone has their abs; they’re usually just covered with a thick layer of fat. So get to work!

How To Build Muscle And Lose Fat At The Same Time – My Top 3 Tips For Advanced Level Bodybuilders

These are my top three tips for advanced level bodybuilders, who are looking to breakthrough to the next level of bodybuilding. This article uncovers the principles, which you need to follow in order to breakthrough. Follow these principles closely and with persistence and you simply can’t go wrong!

Tip No1: Workout 2 times every week:

The more advanced bodybuilder you become, the more you build your muscular structure. The more well-built you are, the more you need to challenge your body. The more you challenge your body, the more rest you need to take between workouts.

Therefore, at the advanced level you need to give your body 2-3 days of rest between workouts. Therefore, it would be nest if you set two days in the week, in which you do your routine every week. For example, you can exercise every Monday and Thursday, thus having 2 days of rest on the weekend and 2 days of rest midweek. This amount of rest should give your body sufficient time to rebuild itself, and at the same time it would not be too long.

Tip No2: Alternate between two diverse workout routines:

If you have read my articles on the beginner and intermediate levels, alternation between two diverse workout routines is the common thing in all of these routines. It is really important to alternate between two routines to give your body some variety and to challenge it in the proper way.

The difference between the advanced level diverse routines and those of the previous levels is that these routines constitute of a lesser number of exercises – 8 and again have 1 sets of each with 8-10 repetitions. The idea here is that since the intensity of the exercises is going up, then you can not do as many as before. You can see the gradation for yourselves – we started with 12 exercises at the beginner level, went down to 10 at the intermediate level and are now at 8 at the advanced level.

Tip No3: Alternate between the two routines for 12 consecutive weeks:

We said it already in the intermediate level advise, but in case you have missed it – consistency is key here! So, after you start the advanced level routine, you need to go with it for at least 12 consecutive weeks. Just do it!

Consistency is key, and that is for a good reason. The goal of this alternating between the two routines is to give your body variety, but to do so in a directed manner. In other words, you should not put your own routines in the mix, but go with the ones that are suggested here. As in the intermediate level, you should start with legs, then go through the upper body and arms and finish off with calves and abdominals. Follow this system closely for 12 weeks, push your body to the limit, and then you should have some good results to show off!

These were my top 3 tips on how to breakthrough at the highest level – the advanced level. As with the beginner and intermediate levels we covered before, consistency is key here. What is distinct in the advanced level is the growing intensity and reduced frequency of the exercises. Of course, there are more details to this system, which could not be covered in a simple article, but those details are discussed in the proper book, a review for which you can find on my website. Otherwise, enjoy exercising!

The Benefits Of Weight Training

Don?t underestimate the health benefits of weight training. The results of overall health improvement, metabolism and body toning are tremendous. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder?s hobby. Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild?

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don?t just happen. It?s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn?t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body?s structural integrity.

The key to getting stronger is intensity and quality, not quantity. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 ? 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Be careful that safety is used in weight training so injury does not occur. Start slowly, but with progression. Proper form and technique is essential for safety as well.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. A good question for a person to ask is, ?Could I have lifted more weight, and could I have done it with good form?? On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won?t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don?t compromise form.

Feeble efforts produce little results, but challenging, progressive resistance training programs increase strength. For more information and tips on exercise, go to

Muscle Fiction

If you’v been training, here’s a short list of bodybuilding fiction.

1. 12 Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

2. Three Set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.