Bodybuilders share two goals; stronger and more clearly defined muscles. The ways in which they choose to go about achieving those goals, however, can be extremely varied. Their body building exercises will be as effective in getting them there as the amount of neuromuscular stimulation those exercises create.

The very best body building exercises are those in which the largest numbers of nerves are communicating with the largest numbers of muscle fibers to enable the bodybuilder to lift a weight. A leg press, while a great muscle building exercise, is less effective than a free weight leg squat. Why?

Neuromuscular Stimulation

A free weight leg squat requires you both to control you own body as you move up and down, and to control and balance the weight. You are creating neuromuscular stimulation in almost every part of your body.

A leg press, on the other hand, does not force you to balance the weight, and all the core muscles which are involved in a free weight leg squat can take it more or less easy.

Body building exercises which involve more than one or two sets of muscles will be giving you increased neuromuscular stimulation; kettleball exercises are perfect examples. Because a kettleball is an off-center weight, your entire body, including your core muscles, has to work to maintain your balance while you are controlling the kettleball. None of your muscles remain static.

Rules For A successful Workout

There are also some rules which most good bodybuilders follow when doing their body building exercises. Their workouts normally last between forty-five and seventy-five minutes, with an hour the preferred duration. Anyone who continues past seventy-five minutes is likely to experience a drop in his or her muscle building hormones, and further effort will not only do little good, it will extend recuperation time.

Experienced bodybuilders will also rest for less than ninety seconds between sets of body building exercises, and the less time they rest, the more effective their workout will be. A workout with less time spent resting means a workout with more time spent on body building exercises, and more cardiovascular benefits. For more info see http://www.bigbodybuildingtips.com/Body_Building_Supplements on Body Building Supplements.

Body building exercises should be varied from workout to workout; it’s the only way to stave off boredom. If you give one part of your body a thorough workout one day, concentrate on another part in your next workout. That way all your muscle groups will be getting both plenty of work, and plenty of time to regenerate muscle.



By: Wade Robins

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Body Weight Fitness

Quitters never win, and Winners never quit. So if quittin’ isn’t on the table – what are you gonna do?

In one of Winston Churchill’s legendary speeches, to a graduating class, he walked in to the Auditorium, cigar to the side of the mouth wearing his customary overcoat and top hat.

Moments later, he took off the coat and hat, laid down the smoking cigar on the lectern, and began -

“NEVER GIVE UP! NEVER GIVE UP! NEVER GIVE UP!” And that was it, the shortest but clearest message they could possibly have received.

Things will always be happening (economy – blah, blah, blah), but what is much more important is what you’re gonna do, to hell with what’s happening!

Its not about excuses “the gym’s closed when I get home from work….It doesn’t open on a Sunday…” It doesn’t matter. There is always something that you can do. Take one of our students Brian. He’s committed to losing 20LBS, and has decided (note this word) that if he has to work late which he sometimes does that, in his own words – “I will not go to bed unless I have exercised or done a minimum of 30 push ups.” This goal works for him in that it is not an overwhelming task for him when he does have to work late, and it also keeps him on track – builds the habit.

Do you think he will succeed in achieving his goal? Well, I do. We all know someone who’s getting rich, getting fit, getting more right now. So become that person. It is ALWAYS mental/ belief.

Like training, the way that you get results in your life is in daily attention, consistency, dedication, and of course not quittin’. It doesn’t all happen in one training session, but if you keep it up, increase the intensity, give yourself something to aim for then holy **** you’ll get there!

The one exercise that has been used by winners and warriors down through the ages, and right up to today is body weight exercises for developing incredible strength, will and determination. Forget weights and get with the body weight training systems used by Michael Jordan, Floyd Mayweather and a long list of the most vital and extraordinary athletes of all time.

Bodyweight training programs typically comprise a sequence of exercises such as body weight or free squats, many variations of pull-ups and push-ups and a variety of exercises similarly designed to enhance and improve overall balance and body conditioning.

They are much safer than conventional weights exercises because you are working with your own body exclusively, and directly impact much more of your body through the particular movements. This is your life, and we believe that you deserve to live it at the highest possible level.



By: Stevey McGeown

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Body Weight Training

 

The term aerobics means “with oxygen”. While performing aerobic exercises your heart, lungs, and blood vessels respond to your physical activity by increasing the oxygen available to your muscles. These exercises must use large muscle groups, and the activity must be sustained for a period of time.

-Strengthens heart so it can pump more oxygen-rich blood to your tissues with every beat.

-Improves fitness. As you develop your aerobic stamina you can increase your intensity and duration. And recovery time decreases.

-Reduces the risk of certain cancers.

-Increases your resistance to fatigue.

-Improves your mood and reduces depression and anxiety.

-Improves the quality of your sleep.

-Increases good (HDL) cholesterol.

-Helps control and reduce body fat.

Heart rates and target zones for aerobic exercise

For general guidelines used in determining your maximum heart rate and target heart rate ranges, refer to the chart below.

Age….Max.heart rate(beats/minute)…Target range(beats/minute)

20-24________________200______________120-150

25-29________________195______________117-146

30-34________________190______________114-142

35-39________________185______________111-139

40-44________________180______________108-135

45-49________________174______________105-131

50-54________________170______________102-127

55-59________________165______________ 99-123

60-64________________160_______________96-120

65-69________________155_______________93-116

70 and older___________150_______________90-113

Aerobics can stand on its own or be part of a strength training program which includes body exercises, flexibility exercises, and weight training. There are many exercises you can do without going to the gym and without weights. You can use your own body weight as the resistance and get a great workout in the process. Aerobics and body weight exercises can also supplement a weight training program.

Here are some tips that go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.

1. Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. Before lifting weights do a warm up lift for 1-3 sets

2. Don’t throw your body around. Don’t let momentum control the movement. You should be able to pause at any spot in the motion and prove control.

3. Concentrate on what you are doing at the moment. Don’t have conversation during a set. Losing focus leads to lack of form, which can lead to injury.

4. Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with.

5. Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth.

6. Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto “no pain – no gain” has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.

If you would like to get more information about starting an aerobics program or adding it to your strength training workout you might get some useful information from this website: http://www.strength-training-coach.com

Joe Ross



By: Joleen Ross

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Bodyweight Exercise

Everyday the community of overweight people goes on increasing and the rate doesn’t seem to slow down any soon.Most of overweight people don’t feel confident about themselves anymore and loose their self esteem in public.What they don’t want to accept and realize is that being bigger than the average Janes and Johns is not a life-sentence. Yes Am Fat but can turn around ,loose weight and be as smart,confident,beautiful,sexy ,fit and healthy as any other person out there!

These are some of the steps that will help you in developing a healthy natural lifestyle that will help you get the perfect healthy body you long for.

1.    The first step is being honest with ourselves,embrace our being overweight and start thelong journey of healthy living.Accepting the problem at hand helps us to be determined to solve it however tough it gets.

2.    With many myths and availability of false programs that promise instant weight loss ,its easy for one to loose motivation or get desperate when the program fails and doesn’t work.Not everything that sells is right.Ensure you get the most credible information on weight loss from reliable sources.

3.    Ensure you adapt to a healthy eating lifestyle.Eating balanced diet will help provide the body with all the required ingredients,watch out on fat intake and avoid eating excess carbohydrates.This will ensure the body gets only a portion equivalent to its daily need,any surplus is converted and stored as fat in the body.

4.    Incorporating exercises and participating in physical activities is a natural catalyst that will aid in more fat burn out as the metabolism rate increases.Exercises and workouts should complement your healthy dieting plans to achieve maximum weight loss in a shorter time.Exercises should not necessarily involve going in a gym for daily workouts,simple physical activities like walking,jogging, sex, running,climbing stairs instead of using lifts,mountain climbing ,swimming are inexpensive ways to burn calories.

5.    Avoid the same diets and exercises this avoids repetativeness thatmay make the program a dull activity to follow everyday,developing a larger array of solutions and jungling between them will help you go around this.

6.    A Successful weight loss program requires lots of discipline and  desire to get it done .Sticking to a weight loss program will help you achieve your goal no matter how long it takes.

7.    Perseverance before the results start showing.Most people are not able to keep this lifestyle and end up on step one every time they attempt losing weight.

8.    Understand your body and develop solutions that works best on it.All diets,exercises and weight loss programs don’t yield same results to different people in the same way,understanding your body will help you customize it to what fits you.

9.    Set goals for yourself and reward yourself after every successful target is met,also keep on reviewing your program incorporating any new developments.

10.    Yes Am Fat but can always be whom I ever wanted to be by perseverance, discipline and adapting to a healthy lifestyle!



By: paul Gitau

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Body Weight Fitness