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Saturday, June 13, 2015

What do you think is the biggest mistake everyone, including Pros, make in the gym?

It’s failing to fully engage and contract the muscle they are working.
Knowing this is one thing. Applying it is another story.
Here are 3 simple contraction tricks to fully engage the working muscle:

1) Ignore the weight
It doesn’t matter if you’re working with a dumbbell, barbell or machine.
Weights are simply an external resistance variable and our muscles must overcome the resistance with a sufficient amount of internal force output i.e. your ability to contract the working muscle.
During my Training sessions, I instruct my students to, “SQUEEZE it… don’t SWING it!”
Anyone can swing heavy weights from point A to point B… the question is HOW HARD CAN YOU SQUEEZE them?
DO THIS : Focus on SQUEEZING the muscle, not SWINGING the weight.
2) “Rev up” your nervous system
At the beginning of a workout or before a new exercise, perform isometric contractions -- that is squeezing the working muscle with all your might, while in the shortened position.
I like to do 3 sets of 6 seconds. Pause for 30 seconds and repeat. Each set I attempt to squeeze harder.
We’re not attempting to build up fatigue here but to simply “rev up” your engine and get it ready to roar off the start line.
This simple exercise will help you “get your head in your muscles” and prepare you to control and contract harder throughout the workout.
DO THIS : 3 sets of 6 second isometric holds in the shortened position before each exercise. Escalate the contraction from set to set.
3) Pose for 5 minutes after each workout
Don’t be shy. After your workout, find a big mirror, peel your shirt and practice flexing the muscle you just trained. Don’t over think it. Just squeeze it until it cramps.
Combined with your post workout shake, it gets a ton of blood and nutrition into the muscle, faster.
And most importantly, getting your muscles into their shortened position while posing really helps improve the neurological connection to that muscle.
The better you can become at contracting your muscles in the shortened positions, the faster you’ll make gains.
DO THIS : Rotate a few poses for the muscle group you just trained. Hold each one until it cramps. Catch your breath and then repeat. Start with just 5 minutes. Be prepared to sweat!

In the end, it’s not WHAT you do in the gym but HOW you do it.
If you’re looking for a brand new program to apply these contraction tips, check out my DRS PROGRAM No Nonsense Muscle Building 2.0 training program right here:

These are the exact workouts behind MY DRS CLIENTS  record-setting transformations.

Train HARD, Train SMARTER, Build FASTER,
Source: fitnessplus.com

Friday, June 12, 2015

My Personal Tips On Training Sore Muscles?

Should you train a sore muscle? How can some muscles get sore, other muscles don’t? These are 2 questions I’ve received quite often in the past days and I just want to clear these things out.
Soreness is a good indication of what kind of shape you’re in and/or how hard you’ve trained. So for some people in bad shape or out of shape or if they haven’t lift in a while, it doesn’t take much to get them sore. Even though the workout might be easy, it brings on a significant amount of soreness.
As we get in better and better shape, we have to train harder and harder to bring on additional muscle soreness and therefore more adaptation in growth.
When your muscles get sore, you’ve got a certain amount of micro trauma that has occurred from the actual exercises. Also you’ve got a lot of waste products coming in and out of the muscles and all these create a certain soreness within the nerve. Plus there’s certain change in the pH in the muscle, so there’s a variety of things that are occurring when it comes to soreness.

Why Certain Muscles Don’t Get Sore?

That’s gonna be based on your biomechanics. In some people all their body parts get sore, like chest , back, biceps, triceps, shoulders and legs, and in others only certain body parts get sore. My shoulders and biceps rarely get sore after a workout. They will be tiring the following day, but not sore like legs, chest and back which seem to get sore for me.
I think a lot of times it has to do with your biomechanics and also the massive amount of stretching that occurs based on your body.

Should You Train A Sore Muscle?

That depends on how hard you’ve trained before, how sore you are, how often you’re training that muscle. I’m not a big fan of training a muscle if it’s sore. If it’s sore, it means it still need some recovery.
For instance, if I train chest on Monday, my chest is sore Tuesday, it’s more sore on Wednesday and it’s less sore Thursday. So if I was gonna train chest again, I wouldn’t do it until Friday. But if you train a body part on Monday, it’s a little sore on Tuesday and on Wednesday it feels fine, you can train it again.
Typically they say you should rest your muscle 24 – 48 hours, but that’s not quite accurate because it depends on how hard you have to train that muscle and what shape you’re in. You’ll be able to tell when it’s time to train again that sore muscle.
If you’re a beginner and you don’t know if you should train that sore muscles again, there’s a simple way to find out:
Try to train the sore muscles and if you don’t have that kind of power that you did during the prior workout, then this is too soon and you weren’t ready for it.
Source: fiitnessplus.com 

Saturday, June 6, 2015

Branch-Chained Amino Acids ( BCAA ) – Crash Course

BCAA comes from the term “branch-chained amino acids”, and it’s very popular these days in the world of fitness enthusiasts. When it comes to working out and building muscles, BCAA is a key element in our biological structure as it helps protein to be absorbed and to contribute to developing the muscles. Let’s have a closer look at what BCAA’aand what it can do for you.

Why Would I Take BCAA Supplements?

I’m not trying to build a case for BCAA, as taking it or not will in fact be your option, as with everything fitness-related, but I do want us to have a look at some of the advantages of BCAA. After reading this take a moment to see if you feel they are necessary to your level of fitness and to achieving your goals.
Our bodies need over 20 essential amino-acids just to develop muscles and to produce other molecules which are essential to growth and development. Most of these amino acids are produced naturally by the body, but some of them need to be ingested, either from our food or from supplements.
Some natural sources of BCAA are all protein sources in our food: dairy, red meat, chicken breast, canned tuna or wild salmon. Yet there are several factors that can cause amino deficiencies, and which require taking supplements, such as veganism or lactose intolerance.

What Does BCAA Do?

Well first of all, contrary to all labels, BCAA does not go straight to the muscles. It need to be synthesized, which means that it passed through the liver, and a part of the amino acids are used for other processes. So only part of them are used tobuild muscles.
What it does do is to act as a signal to the body to stop synthesizing protein during workouts, and instead to reverse the process and to begin producing protein and developing muscles. The theory says that when you diet, you should take BCAA to make sure that your muscles are maintained, and that you’re only shedding fat.

BCAA And Whey

Most whey proteins do contain some BCAA. Since this can be taken before, during and after your training, just as whey, it seems like a perfect combination. Yet there are those who suggest that supplementing with BCAA separately is more effective than consuming more whey protein. That is because BCAA is usually absorbed quickly, which helps the muscles, and whey protein is absorbed a bit slower (still quick, but not quick enough). So if you take BCAA supplements separately, you can impact protein synthesis and protein degradation a lot more than just with whey.

Conclusion?

There are very many studies in favor of BCAA, but the one idea that stuck to me is that when you supplement with BCAAs like leucine, you increase muscle retention, and you also get the best out of fat loss. So the bottom line is that when you take BCAA you will be able to have more muscle mass (and risk losing any), and to lose body fat while maintaining that lean look we all strive for.
Source: fiitnessplus.com

Tuesday, June 2, 2015

Cardio Exercises For Bodybuilders

All You Need To Know About Cardio Exercises

The majority of bodybuilders pursue an on/off-season diet and exercise plan because it is next to impossible to have a lean and ripped body while adding any considerable quantity of muscle mass. One of the main keys to getting that distinct, well-built body is cardiovascular training. There is science mixed up with cardio to amplify its results, just like resistance training.
Excluding steroids, cardio is one of the most contentious subjects in bodybuilding. Stroll into any gym in your area and you will see about as much uncertainty as to how to integrate cardio exercises into a fat reduction program as you would see in the mass confusion of how to weight train correctly. And now there is a large quantity of special equipment available that only adds to our bewilderment as to what is the best way to do cardio and what do we do it on.
You know the significance of cardio in your pre-contest preparations if you’re a bodybuilder at any level – you couldn’t step up on a stage and win without it. Cardio lets you eat more calories, stay bigger and fuller, but at the same time harder, since you’re metabolizing your fat. Some bodybuilders do two hours of cardio a day, one in the morning and another in the evening.
Over the last 15 years cardiovascular training has received lots of notice as the centerpiece of physical fitness, weight management, and cardio respiratory health. Cardiovascular training has many benefits. It assists in lowering your risk of cardiovascular disease by dropping hazard factors like obesity, hypertension, and high blood cholesterol.
 High Intensity or Low Intensity?
The yin and yang of the exercise world are aerobic and strength training. “Aerobics” here refers to low intensity, extended time workouts that are intended to use up calories and burn fat. Strength training is high intensity. When trying to merge aerobic exercise with strength training the main error people make is that they use a progressive overload tactic in their aerobic workout.
A great form of cardio exercises is High Intensity Interval Training (HIIT). You do it in intervals and it should take about 15 to 20 minutes to complete. An example would be sprinting for 20 seconds then briskly walking for 40 seconds before repeating the desired number of times. Or you could try the exercise bike or the rowing machine.

Aerobic Or Anaerobic?

You must burn calories at a higher rate than you consume for some time to lose weight. Aerobic calories burn fat as you inhale oxygen. Anaerobic calories burn glucose by converting a starch in your muscles known as glycogen. The buildup of lactic acid as a side effect of anaerobic activity creates a burning feeling in the muscle. To lose fat to the maximum, it’s pretty clear that you have to focus on aerobic rather than anaerobic activities.
 Pain-Free Bodybuilding
For a bodybuilder, somebody who uses up hours and hours every week driving all they’ve got into manufacturing muscle, back pain ought to be illegal! If you are going to use so much time, cash, and energy to build the “ideal body,” you must ensure that you not only look good, but also feel good. The objective of bodybuilding is to build a balanced body that is as physically powerful as possible in all ways, not to get as big as you can.
Bodybuilders tend to tag along with the flock, doing whatever workout routines the professionals are doing. There are more than a few details the pros don’t tell you, and that is the cause of so many bodybuilders experiencing so much back pain. The exercises that the muscle publications advocate are always intense and frequently not even used by the “pro” who allegedly wrote it, since the chief objective is to sell magazines, not offer you the real deal on bodybuilding.

Good Form And Technique During Workouts

While working out there are two motives for always focusing on form and technique. The most important and obvious reason is that if you’re not performing the workout properly, you risk harming yourself either right away or in the long term. The other reason is that you will not realize the complete benefits of your workouts.

Swimming For Cardio

Swimming is one of the several options you have for cardio. The second stroke that is taught the beginning swimmer is frequently the backstroke. Start on your back in an even, streamlined body position. Keep your chin close to your chest and look at your feet. With your pinky finger leading, place your extended arm over your head downward into the water. Sweep this arm straight down under the water towards the thigh. Brush past your thigh with your thumb and lift your arm out of the water to start again. While one arm is in midair, the other is underwater. Move your legs in an alternating up and down motion, with the power originating from the hips and thighs.

Best Cardio Duration For Fat Burning

Though they can be an excellent way to begin, generic cardio programs are eventually going to limit you. At first, if you tailor your cardio training, base it on your objectives, skill level, body type and metabolism. You have to observe your body’s reaction to your progress once you’ve started taking action. There’s no “best” duration or frequency to do cardio, except the amount it takes to get you the results you want.
Source : fiitnessplus.com

Monday, June 1, 2015

Top 6 Myths About Weight Loss

Today I’m counting down the top 6 myths about weight loss to help you make sense of all that conflicting diet information and to reveal the real secrets of weight loss.

1. There Is One Diet That Is Perfect For Anyone And Everyone

It’s important to realise that we all have different bodies, we live in different environments, we use different amount of energies and that’s all going to affect what particular nutritional demands each person’s body has.
Beyond just having different bodies, we also have different conditions at different times in our lives, which further influence which nutritional demands our body is going to have. So this myth that we could all eat the same thing and lose weight, or that any one single diet is gonna work for everybody is FALSE.
This is a myth because every person is gonna have a different optimal diet and different conditions are going to require different remedies.

2. You Can Keep The Weight Off After Going Off Diet

So the first of these myths about weight loss didn’t tell us very much, but it’s a great place to start because we can outline the difference between different diets. The first type of diet is the weight loss diet, the typical diet that we think of.
The weight loss diet is a diet that we go “on” and “off” of and typically being on a diet is a time of depravation, really astounding self control and near starvation. And being off the diet means that we pretty much gain all of that weight back. The statistic is something like 99% of dieters gain the weight back after they go off the diet.
So the second of the 6 myths about weight loss is that you can go on a diet, lose weight and keep the weight off even after you go off the diet, considering that you’re gonna go back to eating the same foods that you ate before. And of course, this is FALSE.

3. The Weight Loss Industry Wants You To Keep Weight Off

If there isn’t any one diet that works for everybody and we can’t go off a diet because we’ll gain the weight back, than the situation is looking pretty grim.
But I’m sure that $60 billion weight loss industry will be thrilled to hear that you are now looking for yet another diet. And now that you’ve mentioned it, the weight loss industry really relies on people gaining the weight back so that they will be rebound customers.
So number 3 of the myths about weight loss is FALSE. The weight loss industry or any of the major companies like “Weight Watchers” or “Jenny Craig” actually want you to lose weight at all. Well, maybe it’s OK if you lose some weight while you’re on the diet, but they’re really depending on you gaining the weight back as soon as you go off.

4. Weight Loss Is The Only Reason To Go On A Diet

I want to quickly go back to discussing the different type of diets, because the number 4 in the myths about weight loss list is that weight loss is the only reason that anybody would ever go on a diet or change their diet.
There were some people who asked me if the Gluten Free Diet is just another fad diet. It’s important to recognize that some people have food allergies or food sensitivities and they can’t eat certain foods. So we think at somebody who’s lactose intolerant or somebody who’s allergic to peanuts for instance. Somebody who is sensitive or allergic to gluten goes on a gluten free diet and this is a change that’s probably going to be for the rest of their life. This isn’t a diet they go on and then go off of.
Because as long as there are people with a sensitivity to gluten, or to milk, or to peanuts, or whatever, then the diet that excludes that foods will always exist. So the Gluten Free Diet is not a fad diet, and it’s not even a diet whose primary intention is weight loss.
Of course, some people might lose weight on a Gluten Free Diet, but it’s not the intended purpose the way that a “Weight Watchers” diet is intended purposes weight loss.
It’s also worth noting that diets can have a more therapeutic purpose. So somebody actually changes their diet or goes on a specific diet in order to improve their health or minimizes some illness or symptom that they have.
For example, the Anti-Inflamatory Diet developed by dr. Berry Spears, also known as the Zone Diet, has been very helpful in helping people to improve their health.
Another example is that there are studies which have shown that a Raw Food Diet can actually reverse cardiovascular disease.

5. You Need A Product To Lose Weight

This diet myth is that you need some kind of a fancy, exotic, likely expensive, miracle product in order to lose weight. And whether it is weight loss pills or drugs from the $0,5 billion pharmaceutical weight loss industry or whether it’s from a celebrity who receives several millions dollar for their endorsement, just DON’T FALL FOR IT!
In the small print of any weight loss product ad, you will see a text like this:”Results not typical, sensible diet and exercise required.”
But if the sensible diet and exercise were sold me easy to maintain in the first place, then we probably wouldn’t even need the weight loss pill. And chances are it’s not the crazy miracle product that was responsible for their weight loss, it’s the sensitive diet and exercise. So let’s take a closer look at that key secret to lose weight.

6. Food Labeled “Diet” Help You Lose Weight

The last of the myths about weight loss is that any food labeled “diet” can help you lose weight. There are a lot of different foods out there which proudly proclaim on their label diet, fat-free, sugar-free, healthy choice. But you need to recognize that these food manufacturing companies have one primary goal: to sell you their products.
Their goal is not to help you to improve your health, not to help you trim your waistline, all they want is for you to eat. And they actually make a profit the more we overeat. And they use everything from addictive food chemicals like MSG to deceptive food labeling to keep us overeating.
You’re smarter than that, you’re smarter than their marketing ploy and if you can start to recognize these processed foods despite what they may claim, that’s really going to help you take control of your weight and your health.
So it’s not so important what the food says on the front of the label, the nutritional claims that they make. What’s important is what’s on the back of the label. So when you actually turn over the label of that food and you see a really long ingredient list or you see something like monosodium glutamate, or high fructose corn syrup, you need to know that this is a processed food, this is a refined food, this is empty calories and it’s not gonna help me lose weight. And that’s even if the front of the box says “diet” on it.
This is where I’m going to ask you to do something pretty ballsy. I want you to go out on a limb and leave behind once and for all the idea of going “on” and “off” a diet. Just release yourself from the tumultuous grip of yo-yo dieting and that anticipation that one day your diet it’s gonna be over and then you’re gonna really let loose.
The solution that I propose is a new definition of the word “diet”: WHAT YOU EAT. Not for any period of time, not for any set length of time, there’s no “going on” and there’s no “going off” of it, this is just your diet, and it’s what you eat. And it’s what you’re gonna be eating for the rest of your life.
To this “lifetime diet” we’re going to make small, simple modifications. And it’s OK to just move slowly and make small improvements to our diet. Because the more extreme of a change that we make in our diet, the more we’re gonna have that anticipation of “going off” the diet and getting to go back to eating what we were eating before.
If you enjoyed this article please share it with your friends, especially with those who are addicted to dieting. Stay fit!
Source: fiitnessplus.com

How To Eat Right According To Your Blood Type

Peter D’Adamo a very famous neuropathic medic wrote the: Eat Right for Your Type: The Individualized Diet Solution for Living Longer, Staying Healthy & Getting Your Ideal Weight. He is a believer in the fact that blood types are the most important thing when it comes to our health and well-being and that some food can be harmful for one blood type but helpful for other. Also, he claims that even that the way you exercise can be closely connected with your blood type, or on the other side, your blood type can cause you some illness.


Some experts disagree with this method of nutrition, but since his book was published, the more than 7 million sold copies worldwide speak for themselves.
How Does the Blood Type Diets Works?
D’Adamo’s theory says that each person has its responses to food, wDr. D’Adamo closely explains these side-effects and changes in his book, but, his main goal is to analyze which foods are appropriate for each blood type and the amount in which they should be consumed.
The Four Basic Blood Types:
1. BLOOD TYPE A:
Twenty thousand years ago, when agriculture was developing, this blood type had the change of a lifetime. This means that people with blood type A should concentrate on living a vegetarian way of life – this people are also known as “the agrarians”.
2. BLOOD TYPE 0:
Because it’s one of the oldest blood types, dating from more than 30 000 years ago, it requires a protein-filled nutrition, unlike any of the other blood types. The people that are blood type 0 are also known as “the hunters”.
3. BLOOD TYPE B:
The people from this blood type are known as “the nomads” because they possess the quality to be quite adaptable to dairy products and have the most versatile digestive system of all. It first appeared ten thousand years ago.
4. BLOOD TYPE AB:
Since this is the newest blood type, their diet varies between Blood type B and A. Because this blood type is just a thousand years old, the people are called “the enigmas”.
RECOMMENDED FOODS FOR EACH BLOOD TYPE:
 BLOOD TYPE A:
Consume: whole grains instead of small ones (pasta or bread), vegetables. Also, consume berries, avocados, figs, nectarines and apples. Allowed proteins are nuts and soy.
Do Not Consume: Any kind of meat is not recommended as well as kidney beans and dairy products.
BLOOD TYPE 0:
Consume: Seafood, Red meat, poultry (chicken/turkey) and other proteins are highly recommended. When it comes to vegetables spinach, kale, broccoli and kelp are a good choice.
Do Not Consume: legumes (beans, peanuts, lentils), dairy and egg products, as well as grains and wheat.
BLOOD TYPE B:
Consume: green vegetables, fruits, certain grains, turkey, red meat, fish.
Do Not Consume: any kind of seeds, peanuts, chicken, lentils and corn. And try to avoid buckwheat.
BLOOD TYPE AB:
Consume: tofu, turkey, seafood and fish. Also, vegetables, beans, watermelon, figs, apples and bananas and legumes are a good option.
Do Not Consume: corn, red meat (you may experience stomach acid), buckwheat. Be careful with consuming big quantities of alcohol and caffeine.
Organic food can be applied to all blood types and a nutritionist can help you enrich your diet if necessary. Generally the food groups are strict, so you if you are dieting you don’t have to worry about calories. Also, first of all get informed about the positive and negative side-effects of your food choice. If you are dieting with your family and you all have different blood types, the Atkins diet is the recommended one for you, because it avoids entire food groups.
The nutrition in accordance with your blood type can be suitable for one person, but unsuitable for other. Reading Dr. D’Adamo’s book may be very helpful in getting a grip of the whole concept. Your nutritionist or medic can also help you with giving you proper advice on any change you want to make, especially if you are suffering from any medical condition.
Source: fiitnessplus.com