Tuesday, December 15, 2009

Bodybuilding and Weight Training – Common Questions

Bodybuilding and Weight Training – Common Questions http://ping.fm/EAmQA

Friday, September 18, 2009

Shirley Andeson's Review of Cosmetic Plastic Surgery HubMob Weekly

Hey this week Shirley Anderson of hubnuggets at hubpages has displayed some really useful articles (hubs) on Plastic cosmetic and aesthetic surgery options available.

Here is the link to that great Hubmob Weekly Update Hub

Cosmetic Plastic Surgery HubMob: "Cosmetic Plastic Surgery HubMob"

The participating hubs are:

1. Mastopexy - Cosmetic Surgery for Sagging Breasts and Male Breasts

2. Is the Western World's quest for perfection getting out of hand?

3. Liposuction_

4. Breast Enhancement - Vanity or Essential?

5. 9 Things You Should Know Before Having a Cosmetic Surgery

6. Cosmetic Lifting Procedures for buttock, thigh, and face areas

7. Designer Vaginas - An Alarming New Trend

8. An illustrated guide to facial cosmetic surgery and Botox injections

9. Perfectly Cut Up and Drilled for Nothing - When Perfection Goes Wrong

10. Its never been so easy, to keep that perfect smile

11. Modern Cosmetic Surgery - Liposuction Procedure

12. Vaginal Rejuvenation

11. An Alternative to Painful Liposuction - Revolutionary Liposculpture

The participating hubbers are:

myself soni2006, ethel smith, envoy, redelf, emievil, catharine r, Patty Inglish, MS, and Anath

join hubpages.com to know more about Hubmob Weekly, Hubnuggets, and 30 hubs in 30 days challenge.

Best of luck.

Friday, September 11, 2009

Cellulite holds the palm of danger for women

The confusing messages from the media and "cosmetic", linked to the market of creams and concoctions of self-proclaimed witches, generated superficiality and approximation in the field. We could compare the most treatments, with a coat of paint on a wall of humidity: certainly the appearance of the wall will look better, but the task remains the remediation of the wall to do to be healthy, rather than seem so ... "

Cellulite is a disease itself, the name "technical" and dermis-hypodermis. It is therefore an alteration that affects:

The subcutaneous fat

Edematous characteristics (accumulation of fluids outside the vessels)

Fibrosis (increase in reticular fibers)

Sclerosis (increased elastic fibers and scar tissue)

In practice, vessels are not able to carry oxygenated blood to tissues and to clean up toxic substances: pain resulting in stages of cells and a modification of the tissues lose their elastic properties and trophism.

The gym will cover treatment in a speech on the so-called tertiary or aggravating factors. These are all factors that may promote or aggravate a state of cellulite, through metabolic and circulatory mechanisms. Among these predisposing factors is important to focus the intervention on the recovery of:

  1. Poor muscular component, which involves:
  2. Failure of the muscular pump
  3. Low tone of the buttock, resulting in tissue collapse - that the fascial covering and alteration of the local micro-circulation (the classic "small holes" visible in the standing position)

Postural defects, namely:

  1. Work in preventive strengthening the abdominal muscles, and trochanteric areas

  1. Defects in the support foot.

And it is precisely this last point we will focus, as is one of the latest risen to prominence (in fact not invented anything new)

It is not wrong to say that preventing the disease cellulite starts from the foot. The good dynamic operation of the foot is the most important operational secrecy lymph system - veins of the legs.

The foot is divided into forefoot, and hindfoot from cd lines of Chopart and Lisfranc joint, which indicates the areas where surgeons amputate.

The forefoot has a propulsive function, the action takes place cushioning, the heel of the body receives the load at each impact with the ground and for distribution through the sub-talar joint, the heel and foot.

The problem of the lower limbs is not using the push button directly to a pump like the heart, but the foot has the facilities to facilitate the return of lymphatic - venous

Venous Lejars: squeezing dynamics of this structure favors the action of muscle pump and thus the return of blood to the districts high school. However, this is a "bed" of tiny capillaries that contains a small amount of blood.

Triangle face: in the deepest part of the foot, consisting of internal longitudinal, Transverse and longitudinal external. This structure contains the most important deep veins: internal and external plantar veins. The pressing of these veins (as well as significant movement in this area) represents the true heart and the most important peripheral vascular function of the foot.

Always keeping in mind the importance of a preventive recall work on all muscles and joints and ankle Sub - talus to compensate for any imbalance between "rods" of muscles.

We refer to the attitudes of eversion (support outside) and reverse (backing on the inside) of the foot where there is a prevalence of peroneal muscles exerted by the long, short, third and extensor digitorum longus and triceps surae in the first case, anterior and posterior tibial and flexor in the second.

Problems of this type cause an irregular or partial squeezing of the venous structures above - mentioned and the onset of phenomena of stagnation lymph system - veins of the legs.

Click for: Bodybuilding and muscle training questions

The female bodybuilders are on the edge of the woman universe?

Before all else we want to explain the reason for this dialogue. It is not an interview, not a debate, not a training program and not even a competition, since this would be necessary for a stage race. It is a conversation between two agonists bodybuilding, between two friends, including two women. Each of us has experienced a decade of training, dedication, and frequently with people (women and men), the joys and sorrows of bodybuilding. This is what matters, not whether we can "claim" even licenses competitions. We carried out the interview on dual lines: a kind of biography, a bibliography. We wanted to comment and confirm or even cutting off according to our experience, certain claims set forth in psychological studies on the personality of the woman athlete.

I told you that he decided the agony when you view muscled like those who competed in regional and national context. Also I have decided after watching a Grand Prix and a regional in 1991, in those years the female line was called "soft" and followed the criteria of femininity and tone, avoiding muscularity. I often asked the reasons that push the agony. Definitely the photos of Ms. Olympia Cory Everson and athletes like Rachel Mc Lish have influenced the decision to train and modify our appearance. Their bodies felt desirable legs and buttocks. I think those are the parts that every girl can definitely inferior to a bodybuilder. While appreciating the muscles of the chest must have already developed the aesthetic taste for bodybuilding "hard". Instead we decided to race under the stimulus of competitive fees within easy reach and after the example of girls whose commitment has lasted just one season as if they had made the race a bit 'as a joke and a bit' to bet. In short, we were inspired by high models but then we decided because it was easy getting out there.

Certainly in the second half of the eighties and early nineties the athletes were less muscular and had a very blurred definition of what we have now on the stage of the race. Spectator competitions that time, we were like you and I was thrilled to see a toned body, balanced, dry and muscular at the right point. There he was taking empathy and emulation.

In fact we have not had the patience or perhaps the courage to stick to those fees, which have since become anachronistic. Many athletes from that period that we know or have withdrawn (voluntarily or after the fiasco) or have opted for fitness. Cultures in many countries are few, even less when you consider the desertion to fitness. Seem to me that we did like that dog in London that followed the wolves howling wolf and became him well. I do not know if that progress towards greater muscularity and definition has been a sort of evolution of our sport (caused by athletes who are preparing more professional) or has been determined by a federal choice. In any case I like to follow. I realize that the physical fitness required more muscular and defined now involves greater sacrifices in training and nutrition, a position in front of the doping, a review of the concept and acceptance of self. Do not be surprised if a few women are willing to follow this path. When I was a trainer in the gym alongside the students recognize that my way of race and the sacrifices made to obtain it were an exaggeration, but with much less, could reach those results too recognize that beauty, as desired. Bodybuilding women may still have adherents in the form of fitness, but we are now talking of agony, and it is the women in competitive bodybuilding, which is suffering. I do not think that has helped the woman as a person entering fitness competitions, rather served the public of the most popular commercial product: a woman who meets the needs and expectations of a historical and cultural, not too muscular, sensual and intriguing, beautiful, but not too clever and athletic, dancer and in evening dress and high heels! I do not think evolution, and since I'm in the middle (ie in relation to fitness and hard I'm not this or that) for the sake of respecting the woman as a person, I give my full support to hard: they represent stronger affirmation of femininity seen in the last 20 years. The message that sport should be given to women is to have the courage to be what they want, like people said: "I want to be an inspiration for all women, not necessarily as a bodybuilder, but they may find the courage to come out to be what they want to be.

We have seen a real selection. With the evolution of the sport, driven mostly by the American model, has been a real split: on one hand there is the bodybuilding practiced exclusively in terms of aesthetics and the other based on the standard bodybuilding in the literal sense of the word, practice for a proper muscle development. For me it was bodybuilding's true! Bodybuilding is a sport with a sexual nature by default (as, once reserved for women synchronized swimming or boxing reserved for men.) Admit two types of bodybuilding seems to corroborate the stereotype that women are driven by the pursuit of aesthetic sense while the man tries to reaffirm his masculinity by means of force. Intrusions in the area of each other are seen as deviations. A woman who is keen to develop their muscles in the eyes of the people is not a man, an "androgynous." Usually we women bodybuilders are stamped "hermaphrodite" but first this term is used by most people do not know its exact meaning, and secondly, it is said that a woman athlete physically it is also psychologically androgynous (and vice versa) . On page 132 of the book we are reading is the definition of androgyny: "The androgyny is the coexistence in the same individual (man or woman) peculiarities of cultural psychology attributed to males and females." To understand the definition and stress that looks and androgynous personality may belong equally to a man or a woman, just think that a ballet dancer is androgynous in the same way as a Ms. Olympia.

Now that we have clarified the exact meaning of androgyny, we can say that is not an offensive term. apparent fact a woman "androgynous" assessed in a positive and a bearer of psychological emancipation compared to traditional roles. Would use the word "androgynous" to describe yourself?

Yes, because inside me coexist features such as sensitivity and aesthetic sense (typically female) and how the determination and willpower (historical and cultural characteristics attributed solely to the male sex). Only after starting bodybuilding determination and strength of will revealed the predominant than the woman who does not sport. Talking with other women, not a bodybuilder, I realize that I have less fear and hesitation in dealing with everyday problems that is particularly difficult circumstances.

Actually for me the qualities that I developed in training and agony I used to deal with studies with more force to study and demonstrate that sports are not irreconcilable. Charged with the loss exceeds the sum of the results and satisfaction which would if they were addressed separately in two different stages of life.

I recall that in 1991 in one month I faced twenty non-university exams with relative position, enabling the two competitions for teaching in the school and three races at the national level bodybuilding (and the latter took place only at distances of a week of each other).

The bodybuilding undoubtedly gives us the edge over to face life, gives us strength and inner awareness that has nothing to do with the look and body except in the sense that this is only the material result. I feel safe for the inner strength that has given me practice this sport and not for the armor of muscle that I built. That is not love a show outside of the gym and the stages of the race, my appearance. But doing something that makes me happy and gives me a way to express myself allows me to feel better with others, to be less frustrated and more sociable.

Contrary to popular belief, the bodybuilding socialization. Many times I have seen timid boys enter the gym for the first time and after a few months open genially with all other patrons. Many times the relationships that are born on the "battlefield" grow outside. Unfortunately, the bodybuilder types are considered unfriendly, surly, or simply to avoid a bunch of clowns because of some "black sheep" running show of clothing specifically for training, but ridiculous in the street.

As we have said we do well, women rarely flaunt their muscles outside the sporting context. Yet even they are injured, perhaps even more vehemently than they do to men, as if to yell to be out of fees set. One symptom of intolerance are already serious verbal exclamations and before the eyes insistent that they want you to believe a diverted. There are many prejudices that run and the surprising thing is that people will slam you in the face without shame and rudeness. I think that no bodybuilder agonist has been fortunate to be able to maintain outside of jokes about an alleged use of doping or an alleged loss of femininity, every bodybuilder is apostrophe as bloated and too big and flabby, while those same people would understand to be the big rude if he had the courage to say to an obese person. The fat gives less trouble to us, nobody will blame everyone and compassion. After all, she is not there to remind them what they do not have the courage to be. It seems that in the eyes of the people we are in contravention of a rule and we deserve to be mocked. But where was written this rule? And what kind of standard is? I do not worry if I tell other women with education and respect do not want similar. But, for me and for you and for all bodybuilders, it never happens that they do so politely and respectfully. Basically everyone should have the freedom to be himself, even a woman.

How to get help from nitric oxide boosters for young bodybuilders?

Tuesday, September 1, 2009

An illustrated guide to get strong and defined abs?

Feedback on various returning visitors to my blog on bodybuilding, I found a recurring question about “What to do to show strong and defined abs?” This information is available in several articles I have written before, but then also I will summarize the general guidelines stating that everyone should adapt according to their conditions.

Training the middle area included within a comprehensive program of exercises is part of what must be done, depending on which exercises you have included in your routine, you are getting strength, muscle tone, or volume.

Most people doing a sport or training in the gym have sufficient strength and volume in the abdominal muscles, but the problem is that they remain hidden under a thin or thick layer of fat, so showing off that six pack of squares or abdomen requires some more to it.

Food is fundamental to maintain optimum body fat level, as is very true the saying that "we are what we eat” but we cannot take this statement literally. Anyone could assume that if I eat a little low fat, my muscles will be defined accordingly, but you should know that the human body is designed in a way that at times of shortage of food, it slows the energy in the body and fat ensures to provide sufficient energy in time.

This natural survival system works in everyone. If you eat few foods to keep your body in some form of fat, a part of the energy is obtained. Of course, if the deficiency is sustained over time, then it makes use of the reserves consumed first the fastest sources of energy, i.e., muscle tissue and then burn the stored fat.

At this point, the individual becomes malnourished and it leads to significant deficiencies that affect the normal functioning of organs and systems and also being prone to illnesses and serious physical impairments. This reality is clearly seen in people suffering from anorexia and/or bulimia.

A proper diet supplemented by exercise are the pillars for a strong middle zone defined muscles and mark the desired flat tummy that many want to look at the beach during the summer.

Do not just follow the fad diet to achieve, most of these diets are restrictive and when the well-known case rebound, if you lose 2 or 10 kilos then recover extremely easy and even more are finished even though will be coaching.

No need to "starving" and will have enough to eat and often to allow the body to burn stored fat, it seems a contradiction but it is not, success is achieved as how to structure the food.

I say some, and enjoy! I have resolved to eat a lot and especially when I please, before such force is better to stop and think a little, every one has to evaluate his physical condition, if you have more stored fat as ordinary people will be relatively easy to adjust your diet to lose the excess, if you are obese or predisposed to be, then in this situation, you may require the advice of a nutritionist or a good diet doctor.

By controlling what we eat, we speed up the metabolism to use more energy than consumed, making 5 to 7 meals a day is a way to achieve this. Do not misinterpret this statement, these meals should be small portions and together provide the nutrients necessary for the proper functioning of the body without providing excess energy.

This guide can help to be sure to include the required nutrients but common sense is usually sufficient in food because you should not miss both animal proteins and vegetable, complex carbohydrates, fiber, low fat and low salt, not to mention drink lots of water all day to keep hydrated.

Combining a diet with 4 to 7 servings a day can be really difficult when you are in the office or in the workplace, not to mention those who travel frequently or are under heavy working conditions. Without going into details of how everyone can make it, here are some suggestions:

What should I eat in breakfast?

Breakfast is the first meal after several hours without providing food to the body, is essential to make this food every day, should be nutritious enough energy contributing to the new day. Include in your breakfast, quality protein like eggs or tuna, along with carbohydrates that you can get two slices of bread (also provides fiber) along with some fruit jam, fruit juice without sugar, and some coffee with sugar. Try combinations containing oatmeal, as it is a complete food you should have in your daily diet.

What should I eat in lunch?

The lunch should include low fat, low salt, grilled chicken over salad greens with some boiled rice, not have to eat the same thing, looking for combinations that provide nutrients and low in calories: a piece of grilled lean meat with potatoes steamed over tomato and lettuce salad, also you can make a dish of lentils, or turkey, baked fish for protein. Carbohydrates come from foods without starches, so avoid flour, sweets, desserts and pastries in general.

What should I eat in dinner?

At dinner again include some protein and few carbohydrates. This is food that you do before bedtime. A tuna salad greens and maybe a potato to steam vegetables with some meat, but soy protein prepared salad combinations depend on your tastes.

The other meals to complete the suggested four to seven can occur in several ways. At midmorning, a fruit (apple, pear, peach, banana, etc.) or a protein bar, mid-afternoon a protein shake in water, before training a handful of nuts, after training with another protein shake a banana. These are for the most practical alternatives that you can combine with your tastes and activities.

When you cannot make a breakfast with the feet under the table, opt for a smoothie or a meal replacement ready to mix with water only. Do not do this in routine, any preparations of this type can permanently replace a good meal with natural products.

The idea is to eat well, correcting habits of diet to something healthy and enjoyable. If you do not like oats, do not push yourself to take it, but not replace it with a cheesecake. If you do not like beans or lentils test creams make these vegetables and not a substitute for a pizza with extra cheese and pepperoni.

If you do not have time for lunch, but you should have it, nothing happens as long as the condition is not daily, even more important at all times must be you take care of eating well, drink enough water during the day and train properly.

In summary, a balanced diet low in calories distributed in 4 to 7 servings a day, accompanied with proper training over hydration will give you the opportunity to look smooth musculature which includes a markedly flat abdomen.

You can also read my hub on The best way to carve awesome abs

Weights for beginners - Military press with bars

Standing military press is a classic exercise for the development of the shoulders, you should run along a very good technique because it can cause injuries and lumbar spine.

The most appropriate would be to conduct military press sitting on a bench with his back to 90 º to get full support of your back, you can also use any of the machines designed to perform this exercise while minimizing the risks.


Sitting up straight, fuck bar pronated and resting on the upper chest and legs spread to shoulder height, forearms perpendicular to the ground.

Lifting the arms while keeping the pressure on the shoulders until your arms are almost fully stretched. Take air during the motion. Slowly return to starting position, pushing air from the lungs.

Muscles involved

Anterior deltoid, deltoid external beam clavicular pectoralis major, trapezius, triceps, serratus.

Standing military press is a classic exercise for the development of the shoulders, you should run along a very good technique because it can cause injuries and lumbar spine.

The most appropriate would be to conduct military press sitting on a bench with his back to 90 º to get full support of your back, you can also use any of the machines designed to perform this exercise while minimizing the risks.


Sitting up straight, fuck bar pronated and resting on the upper chest and legs spread to shoulder height, forearms perpendicular to the ground.

Lifting the arms while keeping the pressure on the shoulders until your arms are almost fully stretched. Take air during the motion. Slowly return to starting position, pushing air from the lungs.

Muscles involved

Anterior deltoid, deltoid external beam clavicular pectoralis major, trapezius, triceps, serratus.

For more info, visit my latest hub: Weight training for beginners - Month 1

Sunday, August 9, 2009

Martial Arts - How to do a power punch?

Amit experienced something incredible last week. Although it was too early to tell how it works he was able describe his experience to me. He went to a tai Chi class and the sifu pushed him on the chest with a flick of his wrist. It threw him a clean 20 feet. He managed to gain his balance just before he crashed into the mirrors of the dojo.

IT WAS INCREDIBLE. I have never seen or heard of such power before. Also even before he touched him, there was a crackling surge of energy hitting his chest. He said this was Chi.

I have learned to do it more or less but I still have no clue how it works. Just telling you my experience, try concentrating the force in particular parts of my body and you will feel a tingling sensation in the part. I cannot say if it is chi though, even if it was, I would still need a master to learn it effectively.

It all works on the same principles of accelerating your body weight. Taking a step forward or lunging forward utilizes the forward momentum of the body to gather force.

Just remember the most important aspects, i.e., the tightening of the abs and gluteus, the white-knuckle fist just before impact and relaxing it thereafter for a fast retraction.

Read this latest article on
How to punch and develop power in punches?

Saturday, August 8, 2009

Bodybuilding Training weights – Questions

Is there any difference between weightlifting and bodybuilding?

Weightlifting is a well known sport for lifting the heaviest possible weights, "Clean & Jerk" as well as "Snatch" are it's types - just like one day or test match in cricket. Bodybuilding as you can imagine from the name is building your body through weight training. Simple.

Read the big post here:
Bodybuilding and Weight Training – Common Questions

Saturday, July 18, 2009

HGH side effects, abuse, and risks

To ensure the public are aware of the risks before getting into anything. That's my job, while exercise physiologists bring these into the limelight highlighting the good stuff and pushing down the bad. Finally, it is up to you to choose what is right. Stay out of hGH, other hormones and steroids which seemingly have a great boost of an effect but can turn out to be harmful in the long run.

I have seen many minors with forehead receding (hairline as bald as a 40-year-old) so you cannot say there are absolutely no androgenic effects. May be they have changes in their genitals too but are embarrassed to come out with it? For more info on HGH discussion,
HGH abuse, side effects, and risks

Thursday, July 16, 2009

West side barbell and deloading

As far as deloading is concerned, West side barbell incorporates your RE (repetition effort) days and DE (Dynamic Effort) days along with your primary workday called ME (Max Effort) day. All these three types of workouts are complementary to each other. The RE day is supposed to help your CNS recover after the ME day while the DE day helps in recruiting more of your fast twitch fibers (which also means it is highly CNS intensive).

Using conjugate periodization protocol, all three workouts can be done in one cycle. Another option is to alternate RE and DE days in 2 week cycles (Note : This is not written in stone).


As for eccentrics West side barbell, make use of high-tension bands and chains when they are squatting and benching.

The logic behind it is simple. Say when they are squatting (using bands), as they reach the top most standing position, there is already an additional load being applied due to the bands. Now when they start moving back into the squat position, they have to move down in a controlled manner as the BAND is exerting a much higher force on them. This additional force can actually be around 150% of their 1RM. This is usually done in their Max Effort days. The same goes for Chains.

You can check out the articles on their web site: West side barbell

Now learn the Art of training fast twitch and slow twitch fibers?

Wednesday, July 15, 2009

Simple steps to become a healthy bodybuilder

1. Is spot reduction of weight and fat possible?

2. How much time it takes to start losing fat from your body?

3. Is rest important for a healthy body?

4. What type of diet should I follow?

5. How much time it takes for a weight loss?

6. Is it true that medicines and supplements help us reduce weight?

7. Do you think that changing my workout schedule will help me lose my weight at a more rapid pace?

8. Have you heard about hydroxycut? What are its side effects?

9. Will I have a heart attack if I take supplements?

I have answered all these important questions in this

Tips for becoming a healthy bodybuilder


Carving awesome abs

I am 5 feet 8 inches tall and my weight is 70 kilograms. My arms are slightly above 14 and my chest expansion is about 39. I haven’t measured my other body parts, but I work out each and every part at least once a week and as far as my abs are concerned, then I have an eight pack but when I loosen my stomach, then only the top 4 are visible, i.e., more cardio needs to be done to burn the fat on that lower ab area. After how much weight gain do you think, I will get ideal 16 inches arms along with a 42-43 inches chest?

Look, gaining muscle naturally means there will be an increase in your overall metabolism which clearly means that you will burn more calories than before, so if you want to burn the fat at the same time, just concentrate on increasing the lean muscle now. Your cardio is perfect 4 times a week at 30 minutes and it is really an ideal cardio at which you can also increase the lean muscle. Accumulation of fat and growth of muscle fibers are two different processes, they are not actually interrelated. Everything we eat protein, carbohydrates, fat whatever, if it does not gets used or burned or if you intake more than your body needs, it will be simply stored as fat or some of them will pass undigested. Yes, I know that it is easy to gain lean muscle with fat since you do not have to care about your calorie intake and the calories you burn, so you should be little more conscious about how much you eat. Eat six to seven times a day and be a little calculative about your calorie intake.

The best way to carve awesome abs

Tuesday, July 14, 2009

For good triceps and biceps

How to start bodybuilding and get in good shape?

Do preacher (strict), heavy barbell curls, 21s, and heavy alternate curls. If you want more mass, then also include heavy "half barbell curls" in a seated position, since you are not stretching your arms all the way down and executing only half motion you will be able to do more heavy, remember one thing that in the negatives while lowering barbell, don't rest it in your thighs.

For triceps, if you want thickness, then do parallel bar dips, reverse bench dips with weights. These two also work the tendons along with the muscles, skull crushers, close grip they all work well.
Remember not to over train your biceps. Triceps has three muscle heads so give it comparatively more time because you have to trigger all three heads to grow them.

Muscle strength and mass by pushups

Benefits of doing push ups

Q. It is impossible to increase muscle strength and mass by doing pushups? I think we can develop good pecs by doing pushups?

A. Not entirely impossible, but certainly inefficient and largely ineffective.

I still maintain that, even as a beginner, pushups are not the most efficient or effective way to develop your chest. I certainly understand the benefits of doing pushups in a case where you have no weights available and you need to work your chest (or in order to get the blood flowing regardless of whether or not your intention is to train your chest).

Put simply, pushups = good

Bench press = better

Keep in mind, that strength/mass gains appear most quickly for people who are just starting to train. To that end, for a beginner, literally any exercise will give you significant gains.

Benefits of doing quick push ups

Benefits of doing push ups

Learn Five Facts to Lose Belly Fat and Get 6 Pack Abs Click Here!

Q. I do pushups is it good chest workout? Or is it more of a cardio fitness exercise? I am a total beginner here.

Though, pushups are plyometric exercises. Don't expect to sprout a large, developed chest doing pushups. I suppose if you went nuts on them you'd get close to that, but pushups are used for like, martial artists or boxers and stuff like that, because its explosive.

If you want to get a muscled chest and without doing pushups like a Navy Seal, weights are the way to go.

For just starting off, pushups are great. You can develop your chest to an extent, as pushups do not have to be done in a plyometric manner. But don't do pushups on a daily basis, as your body will still need time to recover. And by changing up the style of pushup, you can focus on not only your chest, but also your triceps and front deltoids.

Pushups promote muscular endurance. They do not, however, promote hypertrophy (i.e. an increase in muscle mass).

Monday, July 13, 2009

I am a beginner and need help on workout and diet plan

I received an email from Sourav today saying

Question: "I m a beginner and regular to the gym for the past 4 months. I am 5'3" and 55 kg.

Though there was a very slight change in my physique within first 6 weeks of going to the gym but now things have been stagnant. My body-size (arms, chest, etc) isn't growing, though I have change my workout chart every 1.5-2 months.

Currently this is my schedule:

(3x15 each)

DAY 1 (Legs + back):
Leg Press
Thigh Curl
Dumbell Rowing
Reverse Curls

DAY 2(Chest + Shoulders + Arms):
Bench Press
Laying pullover
Shoulder Press
Alternate D. press
Triceps Pushups
Triceps Curl (Barbell)
" " (Dumbell)
Biceps Curl (Barbell)
" " (Dumbell)

Bread/Cornflakes in the morning.
A fruit (banana/mango/grapes) after an hour
Rice+Dal+sabzi+beef for lunch
Workout in the evening
Post workout: 2-3 eggs+glass of milk
3 roti+ sabzi/chicken for dinner"

My answer: I keep it simple.

Adopt any workout plan from internet like 5X5 , 3X5 , Defranco or ABC.

Search diet plans over internet. Multiply your body weight with 16 or 20 and take that amount of calories. Divide your year into 3 phases like bulking, cutting, and strength. Workout plans doesn't mean much and it is more about your diet. Increase the servings of carbs and proteins into your daily meals.


What should be the Rep Range for building a perfect body?

Thursday, June 25, 2009

Cardio plus weights plus diet is equal to toning

Cardio + Weights + Diet = Toning
First there are actually three zones:)
(1) heavy weights/low reps; for powerlifters mostly for strength training
(2) heavy weight/8-12 reps; mostly used by body builders for growing muscles, you can also mix with (1)
(3) light weight/more than 12 reps or circuits; toning because this is aerobic workout some what like cardio.

Here is the latest science; working out weights increases the metabolism for up to 48 hours after your work out, which will help toning. Low speed cardio with long minutes (45-60min) only increases the metabolism up to 2 hours, although you burn more calories. So for toning best advice work out like (2) or circuit and cardio short (20-30 min) with intervals or pyramids (increase up speed then start to decrease) or hills (which also helps the endurance).

How to increase body size (mostly arms and chest)?

It depends on three objects.

1) The way you train yourself.

2) Diet

3) Rest

You make all these three objects straight in a line and you will achieve what you want.

1) Moving the weight in fast manner will help igniting your fast twitching muscles that are easy to grow and you need to keep increasing the weight or the reps to make sure that your body How to increase body size (mostly- arms & chest)?doesn’t get use to the workout you are doing.

2) Right combination of carbs and proteins will help you gain size. You need 1.4 grams of proteins per every pound of your body to gain any size plus carbs have to be in 50% proportion of your meal. You need to eat a lot.

3) At least 8 hours of sleep will make your soaring muscles heal back. When you rest, body starts development work.

Basically, it all depends on your body type and the kind of workouts you need to do to develop it. Firstly, analyze you body type and then ask for a schedule according to your body requirements for the development phase and then only you will get good desired results in a short span of time.

Also important is your diet and the rest. You don’t get the muscles because you workout, you get the muscles because you heal them, when you rest! About the diet, its even more important than supplements.

How squats and deadlifts increase your waist size?

Shoulder exercises for strengthening dislocated shoulder

How to strengthen the rotator cuff muscles with exercises

Start with less weight and begin with machines and then slowly get back to free weights.

Three exercises which you should NEVER do because they fu#k your shoulders:

1. Lat pulldowns/Chinups/Presses behind the neck.

2. Upright row

3. Flies (If your shoulders are fine, then it is okay, but avoid this if yoy have shoulder problems).

The best way to avoid further dislocations (called recurrent shoulder dislocation) is to have strong deltoid muscles, following lightweight and free hand exercises is going be of great help.

1. Push-ups or dips

2. Shoulder flies

3. Shoulder front raise

P.S: For all exercises requiring weights, first use Thera-Bands and then opt for dumbbell or other equipment.

Tips for developing good muscle cuts

Bodybuilding and muscle training questions

  1. Visibility of muscles and muscle cuts depends upon your body fat percentage, get ripped and lean for better muscle cuts.

  1. Your diet should be good in protein, moderate to low in carbohydrates (slow carbs of low GI) and high in fiber.

  1. Cutting down carbs after late evening helps a lot. Your dinner should be high in fiber.

  1. Heavy weight training of bigger muscles (compound movements) like legs, back will burn more calories with slow to moderate cardio accompanied with right diet will give you instant results.

In addition of the above tips, it is very imp not to lose hard earned muscle while cutting down, muscle cannot be retained only when you create an environment that makes sure that muscles are needed, i.e., you should lift as heavy weights as you can along with proper form of cardio and diet and you should be varying from heavy -light-medium to keep muscles guessing and to attain ripped status.

I know people who have achieved low body fats (visible cuts) with routines like 5x5, 3x5 and de Franco so that pretty much clears that the magic doesn't lies in weights and the real treat is in what? Well if you ask me, then I will tell you that adding fiber and proteins in your diet up to 60% and using carbs as pre workout. Simple cardio HIIT will help after your workouts and if you are worried about not to lose your hard gained muscles, then search carb cycling and zigzag diet.

Thursday, June 4, 2009

Gym versus natural surroundings

The only advantage in Gym is that if you are the distracted type, you would not get distracted in a gym as there is much less disturbance, provided other users do not switch on the TV. Otherwise, I generally prefer fast walk/jogging where there are plenty of trees. Plus the benefit is that we get to absorb "Prana", the subtle vital energy as termed in Ayurveda, from the Sun, Trees and if barefoot even from the Earth. We can absorb energy if we concentrate a bit on breathing and being aware of the surroundings. It is not at all a big exercise. The greatest benefit is getting the energy that will remove negativity and put us in perspective - this kind of awareness is a meditation in itself. It will make us understand our body and how we are so closely linked with the beautiful nature.

Best schedule for beginners undergoing bodybuilding training

Wednesday, April 29, 2009

Body Building Training Programs- Keeping or Changing

Body Building Training Programs- Keeping or Changing

For endurance and resistance, rather you can strike a balance between the two. Do high reps, lower weights for one week for all body parts and smaller reps and higher weights the other week or you can do two weeks of resistance and then take a break and do 1 week of endurance (high rep, smaller weights).

I think that is how it is supposed to be which works for me. It is through that once your body gets used to a particular program, you wont get much out of it. You need a variety after every six months at least, not just in terms of heavier or lighter weight but also type of exercise. It is different for everyone. I keep changing my exercise program on a half yearly basis, concentrating on a particular muscle. Do not get attached to a single machine or a specific exercise. Use all of them, machines, barbells, dumbbells, and keep rotating them.

Just remember. You do not want to be comfortable when working out because no pain, no gain.

Thursday, January 29, 2009

Do you think that contact sports like boxing and rugby should be banned?

Contact sports like rugby and boxing are not new but they are old sports and are also considered highly prestigious. People engaging in these sports are prone to brutal injuries but then also it is their wish. They want to play and it is for their own interest. Some people say that these sports when shown through media or directly in a stadium leave violent sensations in the mind of people watching them, especially children. Do you think that it is true? We know that for every type of sport or anything, there is criticism and there is praise involved. I think in every sport, there is a chance of injury, so do you think that considering these factors, these sports should be abolished or banned. I am not in the idea of banning them rather parents should keep an eye on their kids who are watching these sports, rather if they do not want their kids to watch them, they can put a child lock on their TV sets showing sports like these. I have explained this issue in more detail in an article for which I have provided a link below. Whatever you think, if yes or no, on this, please leave your valuable comment....

Should contact sports like boxing and rugby should be abolished? Yes or No?