Aug 01

Muscle Building Tips for Underweight People (Workout Rules)

Stop listening to every ridiculous piece of advice you hear in the gym or read on a message board.

This is a mistake and it showed in his lack of further progress. In addition, don’t judge the validity of what a person says by how they look. Just because the guy is huge doesn’t mean he is spewing pertinent advice for you.

Many people that have big physiques are big despite of their training, not because of it. Some of those huge guys know very little about training and dieting correctly. They can do whatever and still gain muscle; unfortunately we are not that way, so we much approach things in a more intelligent way.

Workout infrequently

This is the most difficult concept for many to grasp simply because it involves less action, instead of more. When we get motivated and start a new program, it’s natural to want to do something. We want to train and train and train. Thinking all along that the more you train, the more muscle you will build. Unfortunately, this could not be farther from the truth.

More training does not equal more muscle growth. Understand that the purpose of weight training is to stimulate muscle growth. That takes very little time. Once that has been done, the muscle needs to be repaired and new muscle needs to be built.

That only happens when you are resting. You do not build muscle in the gym, you build muscle when resting! If you never give your body any essential “non active” time, when will it have a chance to build muscle? Think about that.

Now, add in the fact that you have a difficult time gaining weight and the importance of rest increases. Individuals who are naturally thin and have difficulty building muscle tend to require less training and more rest.

Focus on multi-jointed lifts

Multi-jointed exercises are those that stimulate the most amounts of muscle fibers. Unlike isolation exercises which only work individual muscles, multi-jointed lifts work many different muscle groups simultaneously.

For those needing to gain weight, this is ideal because these lifts put your body under the most amount of stress. This is the stress that will shock your nervous system and cause the greatest release of muscle building hormones. This results in increased muscle gain all over the body.

You can still do some isolation work; however it should not be the focus of your workouts, and should only come after your multi-jointed lifting is complete.

Focus on using free weights

Free weights are preferred over machines for many reasons, but most importantly because they allow the stimulation of certain supporting muscle groups when training. Stimulating these stabilizer and synergistic muscles will allow you go get stronger, and ultimately build more muscle faster.

Yes, some can most likely still build large amounts of muscle using machines, but why make it more difficult if you already have a difficult time gaining weight?

Lift a weight that is challenging for you

Building mass involves lifting relatively heavy weight. This is necessary because the muscle fibers that cause the most amount of muscle size growth (called Type IIB) are best stimulated by the lifting of heavy weight. A heavy weight as one that only allows you to perform 4-8 reps before your muscles fail.

Using a lighter weight and doing more reps can stimulate some Type IIB fibers, but again if you have a difficult time gaining weight, why make it more difficult? You need to try and stimulate as many as you can with the use of heavy weights.

Jul 25

Exercise Training Tips (II)

Aerobic work out

An exercise is classified as aerobic if the oxygen supply is sufficient to meet the oxygen demand of the working muscles during the exercise. When this occurs, it’s possible to continue the exercise for prolonged periods of time (12 minutes or more).

Another aspect of aerobic exercise is that it engages the large muscle groups, principally those of the legs, continuously over the length of the exercise. Brisk walking, running, jogging, cycling, rowing, jumping rope, etc. are examples of aerobic exercise.

You can achieve an aerobic training effect by performing aerobic exercise for a minimum of 12 minutes during which your heart rate has been elevated to within your training range. The training range is between 65% and 80% of your Age-Predicted Maximum Heart Rate (approximately 220 minus your age). Remember: It takes a few minutes of exercise to elevate your heart rate into the training range and this time does not count toward the minimum 12 minutes.

Circuit training work out

Circuit training consists of a series of strength training exercises, commonly interspersed with short episodes of aerobic exercise, all done one after the other with as little time between each exercise as possible.

The object is to perform strength training exercises on the major muscle groups while maintaining an effective aerobic training level. Circuit training takes significantly less time to achieve results comparable to separate programs of strength training and aerobics.

Since lack of time is the number one reason people give for failing to start or maintain a regular exercise program, circuit training is a method that makes sense.

Cooling down

Never quit exercising suddenly. Instead, decrease your intensity gradually and finish up with some stretching movements to allow your heart rate to come back down to normal, nice and easy. This can help to reduce muscle cramping and post exercise muscle pain.

Jul 18

Searching For the Right Paintball Gun for You

Paintball GunPaintball wouldn’t really be much fun without the gun, but they can be pretty expensive. There are always the Wal-mart guns, but most of those are not great quality; on the other end, you have custom paintball guns, made exactly to someone’s specifications, but they are too expensive for anyone outside a pro player.

So how do you find the perfect paintball gun? The first thing to do is to determine what’s just right for you.

If you are a beginner: buy a less expensive paintball gun. You can always upgrade it when you have new requirements. Most paintball markers (paintball guns) are easy to upgrade.

If you’re a more serious player or even play tournaments you need a marker with more features. You need a gun that fits the type of player you are: do you play in front; are you a sniper or a cover player?

The type of player you are determines the size, weight and features of your gun. A sniper doesn’t need a big hopper (the paintball container on your gun) or big air supply, while a cover player does. A front player needs a gun that’s easy to handle and light, while a sniper might prefer a longer gun with a scope.

Some people would rather use a paintball pistol than a longer gun, whereas others prefer rapid-fire semiautomatic and automatic paintball guns.

There are more things to keep in mind when buying a paintball gun, for instance, newer paintball guns have trouble firing older bullets, and older paintball guns often won’t fire newer bullets at all. You need to educate yourself on the different types of guns available out there.

Let’s say you’re a beginner and you want to buy a cheap paintball gun. Where do you go?

The first option would be a paintball shop in your town or city. The problem is that your only source of information in a shop is the shop keeper and I don’t say all shop keepers are biased, but a lot of them are.

Second option is buying online. The worst thing about buying paintball guns over the internet is that you don’t really see what you’re getting until the item is shipped to you.

Instead of buying at eBay it’s better to buy your marker at a specialized online paintball store. The people who create the sites and who post comments are remarkably well-informed and friendly and they’ll help you determine what kind of gun is good for you.

Beware, though, of the too-good-to-be-true bargain; it usually is. For instance, a refurbished gun that looks great on the outside may rattle like a cage when you shake it. This is NOT a good thing for paintball guns. You should make certain you have a money-back guarantee.

Also check out the different paintball packages on the net. Paintball packages include all the basic things you need for your games, and they usually come at a reasonable price. Most paintball packages include a paintball gun, a mask, a hopper, an air cylinder, a squeegee and a barrel plug. More expensive packages come with all that and other things, like paintball oil, ammo packs, and paintballs.

Jul 11

Few Tips to Improve Your Paintball Skill

Since the paintball game was discovered, many enthusiasts have found that this game is a stress reliever and some have made a career out of it. But funds are usually short for average players and this keeps them from taking their skills to the next level. Mastering paintball can be accomplished in ten ways.

Playing paintball requires vigorous physical activities: running, jumping, crawling, etc. Eating right, brisk walking, running and eliminating vices such as drink smoking and drugs should be attained to get in great shape.

Be well informed. Books, magazines, and online information are always available for players who want to play or master the game. Most of the skills need to be learned during the actual playing of the game but tips and suggestions are helpful too.

Visual practice, assess the environment where the game will be played. Paintball is a real world scenario for the player. It may sound silly but try developing your instincts in a supermarket. Visualize the routes of escape, where other shoppers are and what your next step will be.

Prepare all the equipment and accessories that are needed prior to the game. Pack everything you need to save time when the game is being played.

Wear comfortable clothing that is appropriate for the paintball game. Look for comfortable camouflaged items that are loose so that movements are easily made. Do not wear clothes that make sounds when moving as this will lead the other shooters to you.

Before the game, if there is time to use it, get a feel of the field. By doing this, a player can visualize the field itself, especially during daytime. Look for hiding places and the places where you can anticipate where the opponents might go.

Attitude plays an important role in playing the game. Know your role in the paintball game so you can derive strategies not only for yourself but for the whole team.

Be flexible by changing tactics in every game. Opponents can see the pattern of a player and can use it against him if he does the same thing every time.

Review past mistakes and try not to do them again. The best tips that a player can get are from his last game.

Upgrade the gadgets. Some accessories have inexpensive ways to upgrade. It not only increases your efficiency but also your confidence.

Mastering the game of paintball will take some time. Be patient, practice and time is more important than expensive equipment. Playing paintball is habit forming.