Bodybuilding and Toning Sessions For Beginners

The most common questions I am asked from skinny guys that are trying to bulk up and develop some muscle tone, is where they should start. Most have the drive and enthusiasm but are unsure of a weight and exercise routine to adopt that will bring success. This simple and easy to follow outline is a brilliant one for those just starting out or for those just simply wanting to add some weight training to their already existing program. I have had low impact sportspeople such as golfers right through to high impact sportspeople adopt this easy to manage routine and reap the rewards. Always start with an activity that increases heart rate and gets the blood pumping through the body. You can simply do some star jumps or jogging on the spot or use a stationary bike or treadmill for this purpose. These apparatus can also be used on the off days from your weight training if you have the time. Make sure you drink water or a sports drink 15 minutes before you begin and it is imperative that you continue to hydrate during the session. For every 1% body weight lost due to fluid loss through sweating, […]

Top 10 Fitness Myths Laid To Rest


The TOP 10 Fitness Myths Many people truly believe in certain fitness myths since so many talk about them that they consider they must be true. As common as these myths are, unfortunately they do more harm than good since people don’t achieve the results they thought they would, frustration builds, and even injuries start to crop up. Below is a list of common myths debunked in the hope to lay them to rest once and for all. Fitness Myth #1: To achieve results, you need to feel some pain. “No pain-no gain” is a familiar slogan in the fitness world which is often misused and misunderstood. The expression was first used to refer to the burn sensation (also ‘Feel the burn’ expression) when performing strenuous exercise resulting from the anaerobic production of lactate and other metabolites in working muscles. This sensation is the body’s response to stop us from over-working and preventing injury. Although many believe the only way to achieve results is to feel this burn, this is not necessarily the case and depends on your specific exercise goal. Yes, ‘burning’ muscles do indicate that you are challenging your body and this is good for it to adapt […]

The Psoas Muscles and Abdominal Exercises For Back Pain

The Psoas Muscles and Abdominal Exercises For Back Pain Common opinion notwithstanding, the proper purpose of abdominal exercises is to awaken control of the abdominal muscles so they coordinate better with the other muscles of the trunk and legs (which include the psoas muscles). It is that better coordination that improves alignment, and not merely higher tone or strength. When the psoas muscles achieve their proper length, tone (tonus) and responsiveness, they stabilize the lumbar spine in movement as well as when standing, giving the feeling of better support and “strength”. Mutual coordination of the psoas and other muscles causes/allows the spine and abdomen to fall back, giving the appearance of “strong” abdominal muscles — but it is not the strength of abdominal muscles, alone, but the coordination of all the involved muscles that gives that appearance. To improve psoas functioning, a different approach to abdominal exercises than the one commonly practiced is necessary. Instead of “strengthening,” the emphasis must be on awareness, control, balancing and coordination of the involved muscles – the purview of somatic education. I will say more… … but first: A discussion of the methods and techniques of somatic education is beyond the scope of this […]

Stretching and Warming Up For Fitness and Body Toning

Proper Fitness and Body Toning Training Includes Stretching and Warming Up It is unfortunate that stretching has become the necessary evil that most fitness enthusiasts do for about five minutes prior to starting their workout. Some dedicated individuals might even repeat some stretching exercises at the end of the workout again, but that is as far as it goes. Quite frankly, stretching just doesn’t have that same emotional power as bench pressing your body weight for the first time, or burning a thousand calories on the treadmill. It is unfortunate that stretching is not emphasized more because it is extremely important and one of the easiest fitness elements to develop. But, stretching and warming up is a huge part of a successful workout program and needs to be incorporated for a variety of reasons….   Excluding stretching from a fitness program can lead to much tighter muscles that can cause problems. Stiff muscles that are suddenly stretched during training or exercise will strain or even tear more easily. Muscle tightness can lead to pain or even injury elsewhere in the body. Muscular imbalances are often caused by a lack of flexibility. These are avoidable situations that can be prevented by […]

10 Easy and Healthy Exercises for Weight Loss

10 Easy and Healthy Exercises for Weight Loss Eating healthy is important and so is doing regular exercise. Easy and healthy exercises for weight loss are essential part of healthy weight loss program. The exercises that are beneficial for a healthy body contains a cardiovascular aspect and toning aspect. A combination of these two weight loss exercises will yield your results faster. If you are determined to tone up your body the fastest way to lose weight will include the following exercises. So, get up and get going, follow the below mentioned exercises: Aerobics: It’s an important aspect of exercise and fastest way to lose weight. Aerobics is mainly targeted at hip, bum and legs which most women want to tone up. An hour of Aerobics helps burn 800 calories. Swimming: It is one of the most pleasing and fun way to lose weight. Doing length up and down of the pool for at least an hour will make your body toned and also help you burn around 800 calories. Bicycling: Ride a bicycle whenever possible and this will fetch you great results within few months. Make use of your cycle and ride it at every other possible day and […]

Exercises for People in Wheelchairs

Introduction to Wheelchair Exercises Spinal cord injuries resulting in paralysis of some type affect more than 250,000 people in the United States, according to the National Spinal Cord Injury Statistical Center. This can mean long-term confinement to a wheelchair, and create challenges to maintaining physical fitness levels. Even if you are only confined to a wheelchair for a short amount of time, you can still exercise to keep your muscles strong and your endurance high. As long as your doctor gives you the OK, wheelchair exercises can be fulfilling and beneficial. Warm-Up Just like regular exercise, you should warm up before you begin doing wheelchair exercises. This is especially important for those who have muscles that have been inactive for a long period of time. Your physical therapist can help you stretch, or you can stretch your arms overhead, and then stretch them by using one arm to pull the other arm close to the body. The University of Iowa cautions that wheelchair athletes are susceptible to arm injuries and tendinitis, so stretching is an important way to start your workout. Resistance Bands Resistance bands can be an effective way to carry out strength training from your wheelchair. Resistance bands […]

How To Lose Belly Fat For Women

Belly fat is the most frequently asked question by women, and of course they want the fastest and quickest way to lose it. There are many articles and diets out there that claim they can help you lose unwanted belly fat but it can be very overwhelming. I have been in the fitness industry for 10 years and have worked with real women that have struggled with these issues. Let me say it can get a bit complicated then just going on a diet. Women do struggle more than men to lose this. You must be patient in the process as it is not a linear process. Healthy Weight Loss First off, I don’t like the word “diet” it sounds very negative, and is short-lived. Most women that go on fad diets gain the weight back and then some, which contributes more to losing belly fat. What you first must understand is that if you want to really lose the belly fat you must adapt a healthy life-style. You also must mentally prepare yourself for this and feel you are ready to change. It is a decision to be committed rather than just interested. Committed means you do what it […]

Top 10 Tips to Getting the Results You Want – Successful Weight Loss For Women

Most people have tried one diet or another and just can’t seem to find one that works, or one that maintains their results. There are many different reasons why this occurs and I’m going to give you my top 10 tips to getting (and keeping) that weight off! #1) Avoid Fad Diets! Every time you turn around, there is a new diet being marketed that promises you extreme amounts of weight loss in very short periods of time. If it sounds too good to be true, it probably is! Crash diets and losing extreme amounts of weight in short periods of time is not only unsustainable, but unhealthy! The average weight loss is 2 lbs per week, so be patient, get on track the right way and your body will lose the weight (and keep it off) as it naturally should. To get that balance in your life and to start you on the way to healthy weight loss, complete your personal profile in the 5 key areas of health:, Vitamins, Exercise, Attitude and Sleep. Weight loss for women If you live well, you will never have to diet a day in your life (hard to believe, but true!) #2) […]

7 Tips For The Fastest Way To Lose Weight For Women

Have you been searching for the fastest way to lose weight for women but have come up empty handed? Is there a reason why women have different questions and issues than men in regards to fitness? There is so much misinformation and contradictions within the fitness industry that it can make your head spin. We are going to address those very issues and get right to the point. You need to lose weight the healthy way and you need it fast. Let’s jump right in! 1)Fasting 1-2 times a week Don’t worry about “starving” yourself or wondering if your body will go into “starvation mode.” This is one of the biggest myths of the diet and fitness industry. Fasting for a 24 hour period 1-2 times a week is a very healthy and beneficial way to lose fat. Fasting gives the digestive system a break while creating a huge caloric deficit that is needed to lose the extra pounds. Fasting has also been linked to alleviating health problems and sickness. It does not promote anorexia or any other eating disorders. Some of the oldest people known to man have implemented fasting their entire lives. 2)HIIT Cardio Workouts Cardio has been […]

Gain Maximum Muscle Tone by Lifting Heavy Weights

Understanding Muscle Tone and What Makes a Muscle “Defined” In order to chose the most effective route to increasing your muscle tone, you must have an understanding of what muscle tone is in the first place. Muscle tone is residual tension in a relaxed muscle. What that means is that your nervous system is tensing the muscle to a certain extent while you are in a relaxed state. Muscle Tone is a Byproduct of An Alert Nervous System Basically a body part with great muscle tone has a strong mind-to-muscle link in that body part. If someone wants more muscle tone in a particular part of their body they need to increase the efficiency of the nerve impulses to that body part. Keep in mind that muscle tone is not a “muscle fiber” issue, it is a “nervous system” issue. This is the number one mistake that people make in their quest to increase muscle tone. Why the “Light Weight and High Rep Approach” Isn’t Effective Lifting light weights for high reps is the conventional advice that trainers tell clients to increase muscle tone. Lifting light weights gives you an illusion of increasing muscle tone. High reps generally give the […]