If You Are in Great Shape, Consider High Intensity Training

High Intensity Training –

High Intensity training varies from typical weight training methods in that is performed with such intensity to the point of momentary muscular failure. Although you will be required to push yourself out of your comfort zone, the payback is that you will be burning fat while sitting on the couch long after your workout, advocates say as much as nine times as much as working on a treadmill at a moderate pace. If you are willing to put your body through these high intensity workouts, you will accomplish much more fat-burning work in a fraction of the time.

Popularized by Arthur Jones, the founder of Nautilus, in the 1970s, the principles of this training is that the exercise should be brief, infrequent and intense. Due to the intensity of the workout, there is more emphasis on the recovery part of the workout than with other more traditional methods. With all high intensity training workout routines, the emphasis always will be on the following:

High Intensity Training

1. High level of effort. Maximum stress will be put on the muscles, which will stimulate the body to produce an increase in muscular strength and size. As strength increases, resistance will increase progressively, always providing the muscles with adequate overload.

2. Relatively short and infrequent training. The longer the workout is, the lower the intensity must be, as the level of intensity of these workouts is such that the body cannot withstand the stress for an extended length of time. The greater length of recovery is because the muscles are extensively taxed; more time is needed to recover. The recovery period is really the time when the benefits of the workout are being reaped.

3. The cadence of the lift. The cadence of the workout during high intensity training is considered vital, particularly because of the intensity involved in order to prevent injury. Strict form and controlling of the lifts are always stressed, with yanking of the weight, jerking or bouncing to be strictly eliminated.

Some advocates of high intensity training will carry out the cadence lifting the weights in a smooth but natural pace. Some will time the lift, with the lift broken down into counts. For instance, on the lat pull down exercise, the cadence would be: Three seconds pulling down, one second pause, three seconds in raising the bar back up, finished with a one second rest at the top. This would complete one repetition.

The skeptics of high intensity workouts claim that it flies in the face of much of the conventional wisdom involving weight training. The standard of weight training has been using a weight one can lift eight to twelve times, with three sets being the accepted practice. But there is just too much evidence to support high intensity workouts to say that it has no place in muscle-building.

One last word of caution: never do workouts that exceed what you are in shape to do. High intensity workouts should only be done by those who are already in great physical shape or minimally have been exercising for at least a few months. If you haven’t had a thorough physical exam recently, it is highly recommended you get one to find about any health issues before you start.

High intensity training has been proven to be probably the Best Way to Gain Muscle. For losing weight and building stamina, Intense Cardio Routines also is an excellent vehicle. Read more about it on our webpages. Rich Carroll is a writer and health advocate living in London.

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If You Are in Great Shape, Consider High Intensity Training
If You Are in Great Shape, Consider High Intensity Training


3 Best Weight Training Tips

3 Best Weight Training Tips

3 Best Weight Training Tips – Are you getting the maximum muscle building results from your weight training workouts? Most people could train much better and get much better results. Following these weight training tips can make a huge difference in you workout results. Many folks spend long hours in the gym, pumping iron and lifting like crazy, yet show little benefit from their effort. Other people unfortunately shy away from strength training either because they do not understand the outstanding physical benefit they will get or they think it takes a lot of time. Proper strength training is performed in a high intensity manner. Using high intensity training methods will result in getting maximum benefit in the amount minimum of time. Actually the exact definition of exercise definition is Intensity = Work divided by Time.  Think about his and you will understand that proper weight training should be brief in time but intense in effort. By following these strength training tips you can greatly improve the results from your workouts and will most likely reduce your training time.

>Click Here for the Ultimate Body Transformation Program!<

Please note that the weight training tips mentioned here apply to just about any type of strength training and muscle building exercise and weight training. Free weights (dumbells and barbells), weight training machines and body-weight exercises (such as dips, chin ups and ab crunches) all require similar training guidelines to provide effective strength training benefit.

 Weight Training Tips – Proper Form!

Proper form – The laws of physics tells us a lot concerning momentum and the forces needed to move any object, such as a barbell or weight stack.  How does this apply to muscle building and weight training tips? This is very simple and cannot be disputed. The weight or resistance you are exercising with should never be lifted quickly. You should also not drop the weight.  Your weight training exercises should always be performed in a slow and controlled manner. By lifting the weight slowly you eliminate the use of momentum and force your muscles to contract with much more force. This means you will be getting a much better workout. It is simply harder to lift weight slowly then to lift fast.

The idea is to make your muscle work harder! It is also much safer to train this way. But just how slowly should your movement be? One very common technique is to take 2 complete seconds to do the lifting motion, a full 1 second pause and then take 4 seconds to slowly lower the weight back down. This results in one repetition taking about six full seconds to complete. Most people train at a much faster pace thereby make the repetitions much easier to perform.  Some advanced training methods use even slower movements. These techniques are really very difficult to perform, requires a lot of effort and will take a lot out of you. The most important thing to keep in mind as you train is that you should use a slow and controlled speed of motion and perform the movement through a full range of motion.  Using such proper form and proper speed of motion greatly increases both the safety and the benefits of your muscle building exercise.

Weight Training Tips – High Intensity Effort

High Intensity effort – High Intensity training is not a new exercise concept but it got a large boost in popularity during the 1970’s by Arthur Jones, the creator of the revolutionary Nautilus fitness machines. The effectiveness of high intensity exercise has been clearly demonstrated by many top athletes, including Mike Menzter, a 5 time Mr. Olympia winner. But what exactly does the term high intensity exercise really mean?  Basically it means that the strength training exercises should be performed until the point of momentary muscle failure. This means to continue the exercise movement to the point when no further repetitions can be done and the final one attempted is a “failed” rep, hence the name failure.  This is one of the most important weight training tips you can follow yet it is often ignored by people who workout regularly. This type of high intensity exercise means your muscles will receive a strong stimulus to recruit more muscle fibers and become stronger by your next workout. You should keep in mind that a muscle building program is a combination of stimulating your muscles with exercise and than allowing your muscles to grow and develop between workouts when rest and recovery takes place.  High intensity exercise puts lots of stress on the body and it must not be overdone by performing too much in one workout or by exercising too frequently. The American College of Sports Medicine, the most respected authoritative organization that deals with the field of exercise, suggests that healthy adults should perform ten exercise 2 times per week, performing 8 to 12 repetitions each set. Since these recommendations are based on extensive scientific research it make good sense to try and follow these closely. These weight training tips are essentially based on the ACSM guidelines.

Weight Training Tips for Workout Recovery

Recovery Period – The third tip to help you get maximum results from your strength training is to make sure you have proper and complete recovery and rest during the time span between your exercise sessions. If a person is doing a complete body workout routine or if utilizing a split workout program (different body parts on different days), the necessity for the bodies recovery stays the same. This time span should always take at least a minimum of 48 hours but generally a longer time period of 72 to 96 hours or longer usually work much better. Keep in mind that your muscles actually develop and grow during this time and you should want the recovery period to be sufficient. Initially the muscles have to have their basic recovery from the stimulus of the high intensity workout, then additional time to overcompensate and adapt. Sleep is a very important factor here. Ideally the muscles will recruit more muscle fibers and then be at a higher level of strength and fitness for the next workout.  To ensure that you get full recovery you should make certain that you get adequate sleep, proper nutrition and also avoid over training. Too much exercise or workouts done too frequently can be detrimental to your training results.

Always try to follow these three weight training tips – Use proper exercise form, exercise in a high intensity fashion and be sure to allow for full recovery.  With this the benefits of your muscle building workouts will increase dramatically.

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3 Best Weight Training Tips
3 Best Weight Training Tips


High Intensity Shoulder Workout

Here is an outstanding video made by fitness expert Dave Durell of HighIntensityNation.com. He is demonstrating a high intensity shoulder workout. During this session he utilizes two advanced training methods – per-exhaust and a static hold. Pre-exhaust is done by performing two exercises, back to back. The first is an isolation exercise that is  a single joint movement. This is performed to muscle failure of course and than is immediately followed by a compound joint movement, forcing the fatigued muscle to continue working. This is an excellent training method that can be used for just about all major muscle groups. The static hold that he used is essentially an isometric contraction with additional negative / eccentric movement. Notice the entire workout for his shoulders does not take long.


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High Intensity Shoulder Workout
High Intensity Shoulder Workout


Rest for Muscle Growth

Rest for Muscle Growth

By Karen Sessions NSCA-CPT

Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential.

Rest will allow your muscles to recover. Without proper recovery, you will never grow. Thus, you will never achieve that award winning physique you worked so hard for unless you make sure to incorporate adequate rest.

In this article I will teach you how to properly tie-in rest into your workouts, making sure all of your hard efforts pay off 100%.

 Rest Between Training Sessions for Muscle Growth

I have had people tell me they can actually feel their muscles gaining size during a workout. Although it might seem like it, that is false. This “feeling” you get is called a pump, and is not to be confused with muscle growth.

Muscle growth (hypertrophy) takes place during rest, not during a workout. You may get a pump during training, but it’s merely blood being pumped into the heated muscle, making it harder and increased in size temporarily. When this happens, many get a mental pump and drag the training out, resulting in over training, which is something we don’t want to do.

When your muscles repair themselves after training they are slightly stronger than before, which can lead to further growth if training is continued after sufficient rest.

It is important to note if you train before the muscle is fully recovered, you can retard growth, and if you fail to train at all you will lose size.

Rest needs vary for each individual. Dietary guidelines, stress, genetics, sleeping habits, age, and supplements all are contributing factors to recovery. So what may work for someone else, may likely not work for you.

Boost Your Muscle Gains In Minimal Time!

 How Long Before My Muscles are Recovered?

It takes a muscle 7 to 10 days to fully recover naturally. Therefore, training a body part twice a week is worthless. You will produce far better results by training each muscle group once a week.

Other factors that affect recovery are adequate sleep, proper nutrition, and supplementation.

Sleep is important for muscle growth and you should get a minimum of 8 hours a night. Added power naps throughout the day are a benefit.

Nutrition is important on the days you train, as well as the days off since growth takes place away from the gym. Many people fail to make the off training days productive by eating haphazardly. Your off training days are just as important as your scheduled training days.

 Rest Between Sets for Muscle Growth

Just as resting between training sessions is important, so is resting between sets. This is often neglected when it comes to recovery.

Lactic acid is the little culprit that causes the soreness in your muscles the days following training. It is also the burn you feel when you lift to complete failure toward the end of a set, lessening your movement. Because of this burn we tend to stop our session short or lighten the load of our weights, cheating ourselves of a good workout.

For indirect growth, you want to allow enough rest so that you are fully recovered, but not to the point where you are cooling off. Therefore, two minutes of rest works well for gaining mass, power, size, and strength. If you start your next set before the two minutes, you can lack strength and intensity. Save the short rest periods for your “cutting phase” when your load is somewhat lighter and you are training at a faster pace.

Karen Sessions NSCA-CPT

P.S. For additional ADVANCED female bodybuilding inforamtion, check out Iron Dolls – Female Bodybuildng Secrets!! When you have the raw and uncut facts, the rest is childsplay.


About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.


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Rest for Muscle Growth
Rest for Muscle Growth


Cardio Fitness Training Basics

Cardio fitness training is a fundamental part of any exercise program. The words “cardio” is interchangeable with “aerobic” and is short for “cardiovascular”. Improvement in the ability of the heart to deliver oxygen to the muscles and in the muscle’s ability to generate energy with oxygen results in increased aerobic fitness. Engaging in aerobic training has many benefits. Many people report feeling more “energy” from their program. Aerobic capacity is associated with a faster metabolism, which means that stored body fat burns faster. This enhances weight loss.

The type of activity you choose is less important than the quality level that you maintain. Tennis, racquetball and basketball can be considered cardio if they are performed with adequate intensity and duration. Otherwise, the Scottsdale, Arizona climate is perfect for swimming, running, cycling and hiking are great forms of aerobic training. Of course indoor machines such as the elliptical, treadmill and stair-master are primarily designed to increase aerobic fitness.

A few general guidelines for cardio fitness training:

1.  Perform cardio training for at least thirty minutes three days a week. To qualify as aerobic, you should break a sweat and/or stay within your target heart rate for at least twenty minutes. Your approximate target heart rate is between 65 and 80 percent of your maximum heart rate (estimated as 220 minus your age) Heart rate zones vary tremendously from person to person, can be altered by certain medications and it should be remembered that this target heart rate zone is only an estimate.

2.  Include intervals in your aerobic fitness program at least once weekly. Interval training involves alternating high-intensity aerobic bursts with periods of rest. This can significantly increase your metabolism.

3.  Properly designed strength training can actually increase your aerobic capacity. A full-body circuit training program with short rest intervals doubles as aerobic training. These workouts should be performed at least twice weekly in addition to your more traditional aerobic workouts.

Remember to consult with your doctor before starting a any fitness program.

Find more info on personal training, circuit training routines and fitness:
http://www.scottsdale-fitness-training.com

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Cardio Fitness Training Basics
Cardio Fitness Training Basics


4 Myths on Women and Weight Training

Guys…your wife is watching your biceps getting bigger! Is she jealous? Does she want to start “bodybuilding” but is afraid of getting TOO big? She’s secretly want’s that finely chiseled body, too!

Here’s how she can build muscle for a lean, sexy physique without the fear of embarrassing you with bigger arms as you walk down the beach…

There are a lot of myths around women and bodybuilding and they just don’t seem to die. I’d like to share with you an article that sheds light on women and weight training that will pave the path for your wife or girlfriend to adopt the bodybuilding lifestyle with you.

That’s right. We’re going to bust the women and weight training myths right NOW!

Who better to do that than a woman who weight trains and understands your wife’s fears regarding women and weights?

Women and Weight Training Myth #1 – Weight training will make woman huge and manly.

BUSTED – Like most people, when you think of women and weight training you automatically relate that image to the professional female bodybuilder strutting her oiled-up mammoth physique across stage and striking a pose.

What’s NOT mentioned is that 99.9% of the professional female bodybuilders supplement with steroids to develop superhuman muscles.

By the law of nature, women do not produce near the amount of muscle building hormone, testosterone, necessary to build huge swollen, vein-popping muscles. A woman is just not capable of building that type of massive muscle simply by lifting weights.

Bottom line: Weight training will NOT make a woman big and overly muscular.

Women and Weight Training Myth #2 – Women who weight train will lose their breast size.

BUSTED – (pardon the pun) Breast tissue is made up of primarily fat tissue. A loss of body fat will results in smaller breast size.

Weight training develops muscle tissue. Adding strength training will develop the underlying chest muscle on a woman and can add more shape to her upper body, creating those eye-pleasing and sexy curves. In addition, a good chest training program will add stunning high cleavage for that perfect fit in a dress or bikini.

To put it bluntly, the only way for a woman to lose her breast size is if she loses a lot of body fat.

Women and Weight Training Myth #3 – A woman’s muscle will turn into fat if she stops weight training.

BUSTED – There is an astronomical amount of women who won’t weight train for fear their muscle will somehow magically turn into fat if they stop weight training.

Again, muscle and fat are two completely different tissues responsible for their own functions. Muscle is metabolically active (calorie burning) and fat is metabolically inactive (fat storing).

Muscle CANNOT Ever, In Any Case, turn into fat any more than fat can turn into muscle. One can only build or lose muscle OR gain or lose fat. The two separate tissues are not interchangeable.

Women and Weight Training Myth #4 – Muscle weighs more than fat.

BUSTED – It’s no wonder women believe this ridicules statement. Dr. Phil has been known to say it in his highly publicized weight-loss book.

It’s a fact that a pound of muscle and a pound of fat weigh the same, a pound. What most women don’t realize is that a pound of muscle is denser and takes up less space than a pound of fat.

Therefore, having more developed muscle on the female frame with less body fat will make her leaner, tighter, and give off that “toned” look they are after.

Bottom line: Adding natural muscle mass through weight training accentuates a lady’s femininity.

Endless Benefits for Women Who Weight Train:

*
Has training partner by default
*
Improves stamina
*
Improves sex life
*
Lifts and shapes the booty
*
Relieves depression
*
Builds a shapely physique
*
Improves posture
*
Controls weight
*
Builds positive self-image
*
Creates a positive attitude
*
Builds character
*
Boosts immune system
*
Clears the mind
*
Creates more energy
*
Benefits other sports
*
Raises resting metabolic rate
*
Slows the aging process
*
Decreases chance of injury
*
Builds a stronger heart
*
Creates anti-aging effect
*
Improves digestion
*
Relieves chronic pain
*
Builds stronger bones
*
Improves circulation
*
Improves flexibility
*
Lowers LDL (bad)
*
Increases HDL (good)
*
Lowers hypertension
*
Lowers risk for cancers
*
Lowers risk of heart disease
*
Lowers the risk of diabetes
*
Makes you a happy partner

A woman with a well-shaped body through weight training will feel better about herself. In addition, she’ll better understand the process you go through to develop your physique, and have a better appreciation for weight training.

There’s a special bond with a couple that trains together.

Karen Sessions NSCA-CPT

P.S. If your lady want’s to develop a stunning and feminine body, Iron Dolls – Women’s Bodybuilding Secrets is the ultimate guide for such goals.

About the Author  Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

 


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4 Myths on Women and Weight Training
4 Myths on Women and Weight Training


Proper Fitness Training

* Build Muscle, Develop Strength

* Reduce Body Fat

* Increase Cardio Endurance

 *Have a Lean and Fit Body

 *Look and Feel Your Best

 

Welcome to SuperMuscular.com

 

SuperMuscular.com is your site for accurate, scientifically based exercise information. Our goal is to help you reach your goals. If you are motivated to reach your ideal weight, build muscle, improve your nutritional habits and develop a lean and fit body than you have found the right place.

My motivation for developing this site stems from my years of working professionally in the fitness field. After graduating from the University of Massachusetts with a degree in Physical Education, working as a fitness trainer and fitness center manager for many years as well as authoring The Fitness Center Handbook I came to many realizations about the world of fitness. One is that there are many highly motivated individuals who regularly engage in a wide variety of activities designed to make them healthier, stronger, leaner, sexier and more fit. I personally have met and worked with literally thousands of these folks and I still see them every day at the gym. These people should all be congratulated and admired for their dedication to improving themselves.

Unfortunately there is is also something wrong with the world of exercise and fitness. There are many misconceptions, sources of misinformation and lots of inaccurate information concerning exercise. There is even a lot of outright scams and lies involving fitness, exercise and weight loss. These all lead to wasted efforts and results that are less than could otherwise be achieved.

Hopefully I can reach out to the people who want to exercise the right way and help them learn how to train the most effective and efficient way and incorporate fitness into an active and healthy lifestyle.

Probably the most highly regarded and most widely recognized organization involved in exercise and fitness is the American College of Sports Medicine. The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. Founded in 1954, the American College of Sports Medicine (ACSM) promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life. Following closly to their well researched guidelines will be an excellent first step in learning how to properly follow an exercise program.

To simplify things it may be helpful to look at physical fitness as three key points.

1. Developing muscle strength in all major muscle groups. This is best accomplished by following a regular program of high intensity strength training.Developing the strength of the large muscles of the body can have a very significant benefit as far as functional ability, metabolism, weight control, appearance and athletic capability.

2. Developing cardiovascular endurance by regularly engaging in cardio / aerobic activity. This can be accomplishing by following sensible exercise guidelines and performing a wide variety off methods such as running, biking, swimming, cross country skiing, rowing, walking as well as an extensive range of cardio exercise equipment such as stair climbers, elliptical trainers, treadmills, etc.

3. Flexibility (limberness) refers to the range of movement in a joint or of joints, and length in muscles that cross the joints. Flexibility in some joints can be increased to a certain degree by exercise with static stretching being the common exercise component to maintain or improve flexibility. Quality of life is enhanced by improving and maintaining a good range of motion in the joints.

Below are some basics concerning these aspects of fitness training starting with high intensity strength training and cardio endurance exercise. In addition there are additional categories on our site that deal with many exercise topics such as exercise and weight loss for women, nutrition, maximizing your workouts, etc. There are also several links to some well research workout programs that you many want to consider to help you reach your goals.

High Intensity Strength Training Tips – Learn the Right Way to Exercise!

Many men and women, head to their gym on a regular basis and they put a lot of time and effort into developing muscle strength to improve their fitness levels. Strength training is certainly a very worthwhile activity and offers many significant benefits. Unfortunately the average person makes quite a few mistakes that can actually reduce the results of their workout efforts.

Probably the first step is to understand what High Intensity exercise is, then how to apply the high intensity principles to your training routine. The bottom line is that you will probably get much better results in much less training time!

Before you engage it strength training workouts it only makes sense to really understand what this type of training is all about. The term high intensity exercise is something that most people do not really understand. They think if it as a vague way of saying “exercising with lots of effort” when it actually refers to a specific method of fitness training.To develop stronger muscles, to build muscle mass and help decrease your body fat level, you should exercise your muscles in this high intensity fashion. This is a very efficient way to train as it does not require a lot of time.

The term “maximum benefit in minimum time” is a term used to describe high intensity training. Long and drawn out, high volume workouts are NOT high intensity workouts. When performing proper strength training exercise you want to keep in mind that the workouts should be relatively short in durationbut the effort level should be very high. If you perform long workouts the intensity level will in fact be relatively low. High intensity workouts are of high effort and short time span. This is true for the simple fact that a high level of effort can only be sustained for a short period of time. To exercise longer the intensity MUST be lowered.The specific mathematical formula for Exercise Intensity is that Intensity = Work divided by Time. If you think about this you will see that if the time becomes greater the intensity will be lower. If a lot of work is performed in a short period of time then the intensity is high. A simple example of this can be shown with the common exercise push-ups. Suppose you do 50 push-ups in about 2 minutes and on the 50th rep to have reached complete fatigue or muscle failure. At this point you cannot do another push-up. This would be a rather intense effort. On the other hand it you did just 15 push-ups, rested briefly, did 15 more and continued until you had completed four sets of 15 reps for a total of 60 push-ups, taking about a total of 6 minutes to complete. Here the intensity is much lower. The amount of work is higher (by 10 total push-ups, 50 vs. 60) but the time was three times as long (2 minutes to 6 minutes) and therefore the intensity was lower. In this example doing more sets and slightly more total reps did not use as many muscle fibers and did not stimulate the muscles too get much stronger. The all out effort of doing the 50 push-ups all at once would have been a much better workout. The bottom line with high intensity strength training is the quality of exercise is more important then quantity of exercise. Combining quality exercise with the correct amount of exercise and proper recovery will yield outstanding results.

High Intensity Strength Training Tips – Proper Form

Do your reps correctly!
Use Proper Exercise Form – Another way in which many people fail get the most from their strength training involves the actual form or technique of how they do each rep of their exercises. In virtually all weight training exercises such as using barbells, dumbbells, weight machines or body weight exercises (such as dips or chin-ups) it is extremely important to NOT allow momentum to help more the weight. This simply means move slowly and smoothly to eliminate the use of momentum. This is a fact determined by the laws of physics. The faster you move against resistance the more there is momentum that helps move the weight. On the other hand the slower you move, the more tension has to be generated by the muscles, which means more muscle fibers will be used and there is a greater potential for strength gains. Most people tend to move too quickly which is easier but you really should be trying to make your muscles work harder not easier.
It is actually human nature to use BAD form. Your body wants to make the physical task of moving the weight as easy as possible. But for the best training results you actually want to do the opposite. You want to make the exercise more difficult and make your muscle work hard. By moving at the correct speed you will make the exercise harder and more effective. Hard (high intensity) exercise is what it is all about when it comes to getting stronger and building muscle. More details on ways to greatly improve your workouts can be found in The Fitness Center Handbook.

Proper Movement Speed is Vital!

So at what speed should you move? One common recommendation for muscle and strength exercises is to use two seconds to lift, a brief pause and then four seconds to lower so that each rep is about six seconds in length. The 2 second, 4 second method is considered a standard way to train however most folks perform their reps much faster then this. This is an excellent way to train but some advanced training protocols require even slower movements. By paying strict attention to the speed of movement you will dramatically improve you results because you are making the exercise harder to perform. Always emphasize lowering the weight slowly as this eccentric muscle contraction phase is very important for stimulating muscle gain. The weight should never be dropped or lowered quickly as this means you are missing the opportunity to tense the muscle fully against the weight. This lower portion, often called the negative or eccentric contraction is very effective for building strength.

The Super Slow Training system, developed by Ken Hutchins in the 1980s, suggests taking ten seconds to lift the weight, a brief pause, then take ten seconds o lower the weight back down. Having a training partner to time you will really make you work hard. With Super Slow training the number of reps should be in the range of 4 to 8 reps as opposed to the usual 8 to 12. The amount of weight also has to be lowered. Super slow training is generally considered to be an advanced technique and can be very difficult. It is also a very effective and safe way to weight train.
One of the real keys to training with intensity is your mental attitude. It is going to be difficult and you need to accept that fact before your workouts ever begin. If are about to begin an exercise, lets say a set of dips, and you say to your self “I am going to do ten reps” then the chances are that you will do ten reps and no more. You have per-determined when you will finish. A much better approach is to say “I am going to do as many reps as I possible can” or use the idea that once the exercise is very difficult you will do three more reps, than attempt to keep performing reps. This is now you train to “failure” which is what really stimulates your muscle to get stronger.

Strength Training Intensity – Train to Muscle Failure!

Failure can lead to success!
Your muscles respond to the stress that is applied to them. This is an important concept to understand if you want to get the most from your strength training workouts. To fully stimulate a muscle group to get stronger you should exercise them until they are fully fatigued. This means to completely work the muscle on each exercise, you should be continue to the point of momentary muscle failure. This is the point where you can no longer perform another proper repetition. Do NOT sacrifice good form to do more reps but do continue the exercise until do a “failed” rep. This is a very hard part of training and requires much discipline. Your thinking should not be ‘I am going to do ten reps with this weight” but rather “I am going to perform as many good reps as I possibly can.” Thinking this way will help you work harder. Also remember that with high intensity exercise you do not need or want to do lots of sets or long workouts but you do need to work hard on all the exercise that you perform. Training to muscle failure is hard work but it does allowyou to get ‘maximum benefit in minimum time.”

Recovery from High Intensity Workouts

Proper Recovery Means Real Results
Allow for recovery – If you are training with a high intensity effort and using good form in each exercise then you still need to allow your body to recover fully between workouts. The real benefit from muscle strengthening exercise comes from allowing your muscle to rebuild, recover and grow stronger before your next workout. To maximize your recovery and avoid over-training be certain not do too many sets or exercises and space your workouts apart adequately. Proper nutrition, proper sleep and rest and adequate time is needed to allow your body to get full benefit from your training. The American College of Sports Medicine , a highly respected authority in the field of exercise science, has the following recommendations: Perform eight to ten strength training exercises, doing eight to twelve repetitions of each exercise and perform this workout twice a week. These are excellent guidelines which will allow you to exercise with high intensity effort and recover for your next muscle building strength workout.

A Video Tribute to Dave Mastorakis

 


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Proper Fitness Training
Proper Fitness Training


Should You Develop Healthy Eating Habits to Lose Weight?

Should you go on a diet or develop healthy eating habits to lose weight? For  many people the first thing they think of when it comes to weight loss is that  they should go on a diet. The truth is that for long term benefits the habit of eating nutritiously is a much better option for several reasons.

Best Ways to Develop Healthy Eating Habits

The very mention of “going on a diet” implies that you will later come off of  that diet. That right there tells you that dieting is a short term approach to a  lifestyle issue. Sure fad diets may work in the short term but in the long run  they generally do not provide any real benefit. People want to lose weight and  keep it off. By learning the proper methods of weight control and maintaining  healthy eating habits you are much more likely to reach and stay at your desired weight. Providing highly nutritious foods in the proper amounts is the best way to fuel your body and control your weight.

Many “fad diets” gain short term popularity for the simple reason that they  provide short term, fast weight loss. These diets are often based on eliminating  some very nutritious foods and replacing them with shakes, energy drinks or  other magic potions, diet pills, high fiber concoctions or high priced processed  meals. Sometimes drastically reducing your calories is part of these diets. It  is very important to remember that your body is fueled by the food you eat. In  order to function at a high level, be healthy and energetic, it is vital to  supply your body with highly nutritiously foods. Removing nutritious foods from  your diet in a rush to lose weight is not a wise decision. In some cases fast  weight loss can do more harm then good.

Most people understand that your bodies metabolism is vital to weight  control. Think of your metabolism as your level of energy use. Using less energy  can lead to weight gain since body fat is excess energy that gets stored in fat  cells. By decreasing weight too fast it can actually cause your body to slow  down your metabolism. This in turn can cause you to gain weight back after the  initial fast weight loss of a diet. Known as the yo-yo effect, this is a leading  cause of frustration for folks looking to lose weight and keep it off. By  combining proper eating habits and sensible exercise you can effectively  maintain your metabolism working at its proper level which will help with  controlling your weight. Muscle strengthening exercise which directly increases  your metabolism is very important, as is regular cardio endurance training.

A few key points to proper eating should be kept in mind. Eating several  relatively small sized meals and snacks throughout the day is a better approach  then larger, less frequent meals. Do not skip breakfast – it really is the most  important meal of the day. Eating regularly helps maintain your metabolism.  Select fresh foods and real produce, including organic foods, are much better  food choices then highly processed, chemical and sodium filled foods.

More Tips to Develop Healthy Eating Habits

Many people think that eating nutritiously is difficult to accomplish. The  approach one should take is to develop healthy eating habits to lose weight,  maintain proper weight and maximize your health. Habits, both good and bad, are  hard to break. Once you develop healthy eating habits, those habits will be  relatively easy to maintain for the simple season your eating methods are just  that – a habit. Part of establishing a good nutritional program is learning how  to grocery shop for good food choices. Most visits to the grocery store lead you  to the same aisles and selecting the same food items. By getting used to always  buying a selection of healthy, nutritious foods it will ensure that you have  these items in your home.

Another misconception about proper eating habits is that nutritious foods are  boring, bland and not very tasty. Nothing can be further from the truth. Proper  food preparation, cooking methods, nutritious recipes and healthy food  substitution can lead to some incredibly healthy and delicious dishes.

With the proper attitude towards your nutritional habits it can be a fun,  healthy and delicious way to proper weight control. The dreaded “going on a  diet” approach can be avoided as you develop healthy eating patterns on your way  to good health and proper weight loss.

Do you think eating carbs will make your fat? Do you want to lose weight  while eating delicious meals? If you want the real solution to diet and weight  loss then you should follow a proper Fitness Diet Plan.

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Should You Develop Healthy Eating Habits to Lose Weight?
Should You Develop Healthy Eating Habits to Lose Weight?


Are You Looking to Lose Weight or Ways to Lower Body Fat Percentage?

Weight loss is often the main goal for people who start an exercise program.  But should you be looking to lose weight or rather should you be looking for  ways to lower body fat percentage? Many people who start a fitness program are  under the mistaken idea that their goal should be to lose weight. Weight loss  may be part of it but it should not be your only goal.

It is easy to step on the bathroom scale every morning and see how many  pounds it registers. For most people the real goal should be to reduce their  body fat level which is not exactly the same as reducing body weight. Excess  body fat is unhealthy for a variety of reasons. It is also considered  unattractive in our society. For these two main reasons many folks undertake a  program of exercise and improved nutrition. If the goal is to simply lose pounds  the person may be missing the fact that the scale is not necessarily a measure  of a person’s fitness level but it just tells the number of pounds they weigh.  Think about this example – suppose a person were to lose ten pounds of body fat,  but at the same time they gain ten pounds of muscle through strength building  exercise. In this case the body weight will be at the same number of pounds.  Obviously the weight has not changed. But in this example the person would  undoubtedly be much leaner, much stronger, with a faster metabolism and have a  significantly lower percentage of body fat. So even though the scale still reads  the same, this person is now carrying much less fat and is in much better  shape.

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This is not to say that people should not be paying close attention to their  weight. The above example may be rare in that the fat reduction was exactly  equal to the muscle gain. For most folks it will not work out that way. To  reduce your body fat level there are three main areas of focus. Neglecting any  one of these is a big mistake. These areas of focus should be (A )Developing  proper nutritional habits, (B) maintain regular cardio endurance exercise and  (C) engage in a strength training program.

Best Ways to Lower Body Fat Percentage

Proper nutrition is vital. All the exercise in the world will not make you  truly healthy if you do not fuel your body correctly. Fad diets should be  avoided and developing good nutritional habits should be your goal. Eating  healthy foods in the proper amounts is the way to deal with weight control and  increase your overall health.

Regular cardio endurance is helpful to increase the fitness of your  cardiovascular system, strengthen your heart and lungs, burn extra calories and  improve your overall physical and mental well being. For general  fitness purposes it is not important weather this is done running, biking,  swimming, on a treadmill or in an aerobic class. The important thing is your  exercise on a regular basis.

Muscle strengthening exercise plays a very important role and is often  misunderstood role in reducing body fat. The simple fact is that stronger  muscles make you burn calories at a faster rate. When you get stronger you also  get leaner! A person’s resting metabolic rate is determined by several factors.  One of those factors is the amount of muscle cells that are active. When a  person makes their muscles stronger they increase the number of active muscle  cells. Aerobic exercise does not have this same type of effect. With more active  muscle cells being supplied energy by your body at all times your metabolism is  working at a higher rate. This leads to more calories being used and a reduction  in body fat. Lean and strong people often tend to stay that way as their muscle mass is burning up a lot of calories on a regular basis. People who want to be  leaner should strive to become stronger and the end result will be a decrease in body fat.

So remember that focusing on these three aspects – proper nutrition, cardio  endurance exercise and muscle strengthening is the best way to lower your body  fat percentage. You can get more detailed information on ways to lower your body  fat, increase your metabolism, build muscle strength and achieve all your  fitness goals from The Fitness  Center Handbook.


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Are You Looking to Lose Weight or Ways to Lower Body Fat Percentage?
Are You Looking to Lose Weight or Ways to Lower Body Fat Percentage?


The Best 5 High Intensity Strength Training Tips

These high intensity strength training tips can help you get maximum benefit  in minimum training time. Do you want to build more strength and develop more  muscle in the most effective and efficient way? Are you spinning your wheels at  the gym and getting very little benefit from your workouts? If you are  frustrated in your workout efforts then you should pause to take a look at your  training program, learn some of these high intensity strength training tips and  then apply what you have learned to your workouts. You may find that you are  amazed at the results.

High Intensity Strength Training Tips

1. High intensity strength training can help you get better results in less  time. One of the most important points to remember about weight training  exercise is that the benefit does not come directly from the exercise but rather  from the recovery and rebuilding that takes place between workouts. The key for  muscle development is brief and infrequent high intensity workout sessions that  stimulate your muscles and then you MUST allow yourself sufficient recovery to  rebuild and adapt to the stress. That is how you get stronger. The harder you  train the more recovery is needed. 72 to 96 hours between workouts often works  very well although up to a full week can sometimes yield excellent strength  building results. Mentally it can sometime be difficult to adjust your attitude  to the fact that you must limit the training time and number of workouts which  can dramatically improve your strength training results.

2. Push your muscles to fatigue and muscle failure – To really stimulate your  muscles to get stronger it is important that you use all the available muscle  fibers. This is done by continuing to perform a weight training exercise until  you reach the point of muscle failure. Actually very few people train with this  much effort. Momentary muscle failure occurs when you can no longer complete  another repetition in good form. This strenuous, high intensity exercise will be  the stimulus for muscle growth. It is hard to train this way and it requires  discipline to push yourself to muscle failure but it is the way to really get  the best muscle strengthening results.

3. Much scientific research has shown that performing just one set of a muscle building exercise is extremely beneficial for getting good results. This  is one of the most important strength training tips to build muscle and will  reduce your training time and improve your results if done properly. Each  exercise should be a 100% effort. Once you have completely fatigued one muscle  group simply move onto another exercise and perform another set with a 100%  effort. More is not better – higher intensity in good form is better!

4. Variety in your workouts is another useful high intensity strength  training tip. If you always do the same group of exercises your muscles will  eventually get used to them and slow down your results. In order to avoid such  slumps it is a good idea to regularity change up the specific exercises your  perform. This also helps prevent mental boredom. How often you switch things  around can also vary. You may want to change some exercises every week or two,  some athletes will change every workout or you can keep things the same for a  month or so and then change all the exercises you do. The important thing is too  keep things fresh and to train hard.

5. Use proper form – Unfortunately the vast number of folks who weight train with free weights or weight machines use poor technique and bad form. Most people  perform their reps in a relatively fast manner just to get them over with or to  be able to use more weight. If you really want to greatly increase the benefit  of the muscle building exercise you need to lift slowly, pause briefly, and then  lower the weight back down slowly. 5 to 10 seconds per repetition works very  well. This will reduce the momentum used, increase muscle fiber recruitment,  increase safety and make you work much harder. Doing your reps fast will simply  do the exact opposite of these things and as a result provide poor results. Do  not allow your ego to dictate the amount of weight you use. You DO want to be  progressive and gradually increase the resistance but you always want to train  hard and in proper strict form. Never sacrifice good form just so you can use  more weight.


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The Best 5 High Intensity Strength Training Tips
The Best 5 High Intensity Strength Training Tips