Apr 25

Gain More Muscle Mass

There are a couple of reasons why most people fail in their attempt to gain more muscle mass:

Improper diet

Most people are not eating enough protein and eating too many simple carbs. They are not stressing their muscles during each workout. You don’t have to kill yourself, but you must subject your body to out of the ordinary stress each workout to grow muscle.

Lack consistency

They do not stay focused throughout the entire 12-week period. If they don’t see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent.

To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here’s some basic information and things you should be doing to help you bulk up:

To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! You need to eat to gain weight (but not junk food like donuts and chips or candy). Start eating six meals per day (space them out to about once every 3 hours).

Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle

Keep your workouts under one hour. Short and intense!

Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

Use heavy weights and low reps, rest 3 minutes between each set.

Do only 2-3 exercises per body part.

Split your workout. You need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps

Day 2: Rest

Day 3: Back, and Bicep

Day 4: Rest

Day 5: Legs and abs

Day 6: Rest

Day 7: Rest

Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.

Use nutritional supplements. If you can’t afford too many products, just stick with the basics; like whey protein. If you can’t afford whey protein the next best thing is egg whites.

Apr 18

The Most Important Things in Training Program

The goals of each sportsmen (whether they are professional athletes or common people) may be different between each other, but the science behind the training program is exactly the same.

Exercises

If your goal was to bench press the heaviest weight in history would it help you to take ballet classes? If your goal was to have a trim, toned body with a low level of body fat, would you get a lot out of Power Lifting classes with a squad of 350lb athletes at ‘Bruno’s Iron Body Weightlifting Dungeon’?

The point is that you have to train for what you want out of your exercise program! Don’t choose exercises out of a magazine just because they worked for the author of a particular article. Don’t do the “classic” exercises at the gym just because everyone else is doing them.

Determine what your goal is, decide which exercises and which training programs will get you to your goal, and then just follow your program. This is pretty basic information, but you may be surprised by how many people just follow the crowd, which will get you exactly nowhere.

Form

Once you have your training program ready to go, you have to do it right! If your program calls for eight 30-second wind sprints in 5 minutes, guess what you have to do?

If your program calls for picture-perfect free weight squats, bench presses, or lunges, how should you do your free weight squats, bench presses, and lunges?

You have to get your training program from a reputable, trustworthy source, such a personal trainer, or a friend or family member who is in very good physical condition. Once you have determined that your source is qualified to tell you how many wind sprints to do, or the proper way to do lunges, then you need to do exactly that.

Too many people get “distracted” during their training sessions and just end up going through the motions. During each and every exercise or activity, your form should be perfect, your concentration should be fierce, and your effort should be maximal.

Safeguard your health as well as your fitness goals by doing things the right way. You’ll achieve maximum results, with minimal risk or wasted time.

Sets

How many sets of each exercise should you do? No doubt your favorite fitness magazine has instructed you at some point to do 3 sets of 12-15 repetitions. That is good advice in some instances, but not in ALL instances. Who came up with that number, anyway? The proper number of sets to perform of each activity depends on the activity itself, what your training goals are, and where you are at in your training program. 3 sets may be perfect in the beginning, but later on down the road, you may need more or less than that.

Don’t do the “traditional” number of sets, or the traditional number of exercises. Think outside of the box! This will keep your mind and your body from getting bored or over-stressed by any given exercise program.

Protein

Here is a newsflash: You need protein at every meal, regardless of your fitness goals. It doesn’t matter if you are a bodybuilder or a glass blower – your body needs protein several times per day, every single day of your life.

Don’t think that just because you aren’t trying to put on muscle mass that you don’t need to consume protein. Your body uses the amino acids in protein to repair damage that happens naturally to your body everyday, even if you don’t exercise. If you are involved in an intense exercise program, then your need for protein is amplified by a large percentage.

Do you need the latest protein supplement? Maybe, maybe not. It depends on your present training program and nutritional intake. Decide if you are getting at least 20% of your calories from protein everyday, and as much as 40% for some competitive athletes. If not, then you may need to take a protein supplement, or at least increase the amount of lean protein in your daily diet.

Cardiovascular training

Cardiovascular training is just good for burning off calories, right? Wrong! Cardio does burn a lot of calories, but let’s break down the word “cardiovascular”.

Cardio: Having to do with the cardiac muscle – your heart. Vascular: Having to do with your circulatory system – your veins and arteries.

When put together into the term “cardiovascular”, can you determine the primary reason for doing cardio? To improve the strength and efficiency of your heart and circulatory system!

Yes, improving the strength and efficiency of your heart and circulatory system burns a lot of calories. Yes, cardiovascular training is part of any good health and fitness program.

However, if you don’t do it right, you won’t get much out of it. There are various formulas for determining the intensity of your cardiovascular workouts, and they include the Target Heart Rate Zone and the “Talk Test”.

Whichever method you choose, you must always put forth a true moderate to intense effort, and you must also practice different activities, and different amounts of time spent doing cardio. If you always do the treadmill at 3.5 mph for exactly 30 minutes, your body will quickly adapt to that, and your progress will cease.

Change the activity that you engage in, change the intensity, and change the amount of time you spend doing it. Keep your body guessing, and it will reward you by literally “throwing your fat into the fire” to fuel the workout!

Apr 11

Sport Ticket Scalping

Sport Ticket ScalpingInvestigative reports around the country have uncovered highly organized groups of professional ticket scalpers who control street-level ticket sales in many major league sports cities. Often these men have ties to organized crime and lengthy criminal records.

As seasoned criminals they are quick to threaten a customer or turn violent when a transaction doesn’t go their way. Certainly not all the scalpers seen hawking tickets outside your local stadium fall into this category, but the threat is widespread and very real.

Using various techniques, these groups acquire tickets from season ticket holders, ticket agencies, and even the team’s box office. In some cases they work closely with team employees to ensure a constant supply of tickets. They also aggressively solicit fans seeking to buy spare tickets at discounted prices.

Sadly this leaves typical fans literally on the outside looking in. Fans who can’t get tickets through the more traditional channels are forced to deal with these groups if they want to see a game in person.

I recommend that you avoid scalpers if at all possible. I agree there may be certain situations when you have no choice, but don’t make it a habit. In my opinion there are just too many risks, and besides you can get tickets to just about any event without them as long as you’re prepared to put a little effort into it.

With that said, if you decide to approach one outside the stadium, please remember who you’re dealing with. This person might be a convicted drug dealer, thief, or worse a violent criminal. In addition, he might have ties to organized crime. Above all use your common sense and proceed with caution.

I’m sure the majority of fans who purchase tickets from a scalper don’t suffer from the level of ‘buyer’s remorse’, and they certainly don’t experience anything close to assault and battery. However, threats, intimidation and violence have become a part of the ticket scalping business in many cities so please be careful out there, and remember – Caveat Emptor or “let the buyer beware!”

Apr 04

The Thrills and Excitement of Skydive

SkydivingSkydiving is a hobby that’s enjoyed by people of all ages. A favorite of those with a penchant for thrills, this hobby can be a little costly, but for those in love with its draw, nothing compares with a clean jump for fun, excitement and pure adrenaline rush. The fun of it all is what keeps people coming back.

There are those, of course, who say “Why jump out of a perfectly operable plane?” Skydive lovers will respond: “because it’s there.” The views, the thrills and the sheer excitement combine to make this sport one that’s loved by people the world over. Jumpers can virtually be of any age as long as their physical condition doesn’t impede them from taking part in this thrill-seeking sport.

First time jumpers will find the experience is like no other. Just imagine standing thousands of feet above the earth’s surface and jumping to the depths below. Free falling through the sky as the view below is taken in in all its glory. Nothing, absolutely, nothing compares.

For those with a desire to skydive, there are plenty of locations the world over willing to take first-timers and even fiftieth-timers on tandem jumps or offer training for solo jumps. From Florida and California to Colorado, Europe and beyond, any place there’s a small airport, there’s likely to be a skydiving opportunity available.

First timers will find that most jump locations require them to go tandem at least for a while. Specialized classes generally are required for those who want to jump. The on the ground training will generally be offered at no charge for those who want to jump. If the schooling scares them off, there’s no charge.

The courses cover the basics involved in jumping and prepare those new at skydiving for what to expect. Since most beginners’ jumps are tandem, though, the student shouldn’t have to worry about needing to know it all as an expert. Tandem jumps are assisted by experienced divers who handle all the necessary maneuvering so the “newbie” can kick back and enjoy the view – provided his or her eyes are open!

So, what’s the appeal of jumping from a plane? The view, of course! Sky dive locations in places such as Las Vegas, for example, give participants a view of the earth from several miles above the ground below. Imagine being able to take in the Strip, Hoover Dam, Lake Mead and the Colorado River all at once! Nothing quite compares.

It might not be for everyone, but those who love to skydive say they do it for the thrills, the freedom and the views. Few things can come close to the thrill of a freefall from several miles up while the eyes take in sights only the birds are generally privy to.

The sport in and of itself is loved by thousands the world over of all ages. Getting started, too, isn’t as expensive as it might seem and generally there’s no risk for those who just want to “check it out” before they commit.