All Posts Tagged With: "cardio"
Idiotic Mistakes Using Superset Training To Build Muscle!
By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat.
Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!
By now you should know that “superset” training (where you perform one exercise back-to-back with another exercise) is NOT just an “advanced” training technique for the gym.
It’s actually the best training method for any fitness goal, whether you want to build muscle or burn fat.
Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight!
Conditioning and fat loss
When discussing conditioning the first thing that needs to be asked is what is your primary training goal at the moment?
If it is to get huge and strong, then conditioning must be limited and can not interfere with your main workouts.
If you are training for a sport and need a mix of both strength and conditioning, that is another story.
And if you are just looking to get shredded that is a whole other scenario.
For athletes, which is how everyone in my gym trains, you will do power workouts MWF and conditioning 1-3 other days (usually two). Maybe Tues and Thurs or Thurs and Sat. Whatever. Depends exactly what is more of a weakness and what is a main priority, strength or conditioning.
Exercise Toxicity
This is an interesting topic…
Some people try too hard when they work out, not realizing they are actually sabotaging their own efforts. There is a such thing as overtraining, and it doesn’t only lead to injury. Overtraining can absolutely lead to decreased fat loss, less definition, and greater cardiac risk. I know that this sounds odd, but bear with me as I explain the 3 principles of overtraining that make exercise toxic when you do too much. These principles are:
Six Little-Known Muscle Building Tips Part 2
So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!
4. Never Train More Than 2 Days Consecqutively
Six Little-Known Muscle Building Tips Part 1 + FREE gifts till Friday.
So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silhouette of a Calvin Klein model instead of a buff fitness model than I promise these three ‘little-known’ muscle building tips will accelerate your muscle gains immediately!
1. Body Weight Training
Abs Mastery
Mastering your abs is a process that tends to either take years or seems to come from childhood… at least until now. Abs mastery comes down to three principles:
1. Burn fat around your whole body
2. Shock your system
3. Momentary muscular failure (MMF)
Do You Know How To Gain Muscle Fast?
Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?
As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.
Lose Fat in the Morning
One of the best ways to ensure you burn maximum fat is to get it done first thing in the morning. A common fat loss tip people often give out is just this – exercise in the morning to burn more fat. Does exercising in the morning burn more calories? Unfortunately there is no scientific evidence to prove that exercising in the morning burns more calories but it may increase your fat loss.
Exercise And The Brain
If you ever needed another good reason to exercise, I’ve got one for you:
Exercise makes your brain bigger.
Actually this isn’t entirely accurate. To be more specific, exercise was found to increase brain size slightly, but far more important to increase “spatial reasoning.”
This is the ability to recognize patterns, remember phrases, numbers, and so-on. This was discovered by researchers at the Universities of Chicago and Pittsburgh.
It is also one of the most important factors to the prevention of Alzheimer’s and dementia.
Carbohydrates and Fat Loss: What’s the Deal?
Carbohydrates play an important role in any fat loss diet. You need them to help you recover from your workouts but you need to limit them so that they don’t inhibit your fat loss. So what is the right balance of carbohydrates in your diet? When you eat carbs and what kind of carbs you eat depends on your body type and the time of day. Let’s look at this idea a little more closely.
How Long To Rest Between Sets
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time.
“The Iron Guru” Vince Gironda used to recommend leaving your hands on the bar between sets — now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.
Six Pack Abs Success Formula – Miss This And You Might Blow Your Whole Program
Building six pack abs takes strategy. There are many conflicting opinions about the best method to six pack abs, but one thing that all top fitness professionals recognize is that it’s not about ab machines, ab devices, or ab exercises. For any of you who have followed Mike Geary for any length of time, he’s someone who preaches about this on a regular basis. Per Geary, the truth about six pack abs is that you need to exercise your entire body and stop wasting time with spot reduction, extreme dieting, and temporary fitness fads. I agree with Mike Geary.
But let’s take things one step further… what area of your body should you work the hardest in the beginning of your voyage to six pack abs?
The answer is easy: your legs through core-based exercise
Speed Eating and Fat Loss: Diet Advice Your Mom Was Right About All Along
A new study just published in a recent issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all-you-can-eat buffet restaurants.
Researcher Brian Wansink and his team from the Cornell University Food and Brand Laboratory observed diners at 11 different Chinese buffet restaurants across the United States.
Their goal was to find out whether the eating behaviors of people at all-you-can-eat buffets varied based on their body mass.
Trained observers recorded the height, weight, gender, age, and behavior of 213 patrons. The various seating, serving and eating behaviors were then compared across BMI levels.
The Secret To A Better Lovelife
Today we need to chat about your hormones.
Yeah, I chat a lot about hormones. That’s because I have been to Hormone Hell and back. Twice.
I’ve lived to tell the tale.
It’s scary… and it’s one of those hidden illnesses that you might not even know you have.
I had it at 27. I did not affect my lovelife, but that was probably due to my youth. If I did not treat it then, I would have no lovelife or drive at ALL right now.
The 2 Pounds Per Week Rule and How to Burn Fat Faster
Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while watching calories closely shouldn’t you be able to lose more fat without losing muscle or damaging your health? What if you want to lose fat faster? How do you explain the fast weight losses on The Biggest Loser? These are all good questions that I’ve been asked many times. With the diet marketplace being flooded every day with rapid weight loss claims, these questions desperately need and deserve some honest answers. Want to know where that 2 pounds per week rule comes from and what it really takes to burn more than 2 pounds of fat per week? Read on.
8 Reasons Why You Keep Falling Off The Diet Wagon
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
10 Minute Abdominal Terror Workout
Do You Want A Killer Ab Workout? Let Me Introduce You To The ’10 Minute Terror Workout’
Okay, so I’m going to get straight to the point: When I do an ‘ab workout,’ I do it quickly… and intensely!
That’s the most important feature, so before you go any further, I’d like you to take a moment to reflect on any one thing that will absolutely get you charged. Concentrate. Focus. Really let it sink in.
Okay, now that you have the correct mindset, I’m about to share a killer ab routine with you that is sure to get you spectacular results. The best part is that you only have to add 10 minutes a day to your exercise routine for guaranteed results.
WARNING: Deadly Six Pack Abs Solution
I have something very serious to talk to you about today. You see, as loyal readers of AtoZFitness.com, it’s obvious that you care about your health. For this reason, it’s time that I set the record straight and make sure you are well taken care of.
Your six pack abs program may be sabotaging you in more ways than you know. You may be exercising for too long, doing all the wrong stuff, and reaping a short-term result that is almost sure to end in long-term failure.
I’m sorry to be the bearer of bad news, but I take your health seriously. As both a doctor of physical therapy and a fitness professional, I believe it’s my position to warn you about inappropriate ab exercises that can lead to low back pain, decreased metabolism, and less fat loss than laying in bed.
