ManFitness

Body Weight Training Program

noreply@blogger.com (Anonymous) — Wed, 5 Sep 2012 16:23:00 -0700

You can't go gym ? Train at home !

If you want to get a good level of strength, muscular endurance, or to lose some fat, then this program is for you! Various training exercises in body weight that you will find below are the foundations of good musculature.

Survey: A Short Workout is Effective Than The Long Ones

noreply@blogger.com (Anonymous) — Fri, 31 Aug 2012 09:28:00 -0700

Stop the misconceptions about the sport!

A study in Denmark found that men with physically active on a relatively short period of time would get better results than those who kill the task.

Build muscles with random home objects

noreply@blogger.com (Anonymous) — Thu, 30 Aug 2012 10:16:00 -0700

When weight is synonymous with imagination

To draw a perfect body without going to gyms, it is possible! Did you know? The objects that we handle on a daily basis can be a way to tone our body easily and without spending a dime.

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Best Muscle Building Food

noreply@blogger.com (Anonymous) — Wed, 18 Jul 2012 08:34:00 -0700

High-protein foods that can help you add mass without sacrificing taste. By Dr. Michael Roussell, PhD.

Omega-3 eggs

Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked. Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food. The cholesterol found in the yolk of eggs serves at the scaffolding for steroid hormones and the ½ a gram of leucine per egg is like throwing gasoline on your muscle building fire.

Nuts

Nuts are a must for any hardgainer struggling to put on weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable making them the perfect thing to snack on during the day if you need to increase your calorie intake.

Protein/Carbohydrate Recovery Shake

A protein and carbohydrate recovery shake should be the cornerstone of your muscle building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the breaks on excess muscle breakdown, jacks up protein synthesis, rapidly refills muscle energy stores, increases blood flow to your muscles, up regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.

Full Fat Cottage Cheese with Live Cultures

Cottage cheese’s muscle building powers comes from two different components. Cottage cheese contains a high proportion of casein, the slow digesting dairy protein. When you eat casein you blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures which are good bacteria what will help you breakdown and absorb all the nutrients you need to get bigger and stronger.

Chickpeas

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow acting carbs per cup along with 12 grams of fiber.

Lean Beef

For decades beef has remained at the top of the list of best muscles building foods for good reason! Beef contains a muscles building cocktail of protein packed with essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefits research from University of Melbourne, shows that people how eat more red meat report feeling lower levels of anxiety and stress.

Rotisserie Chicken

Rotisserie chicken should be your emergency muscle food. Available at almost all supermarkets rotisserie chickens provide you with readily available ready-to-eat high quality protein. Have one or two breast or mix and match light and dark meat whichever fits your diet.

Make Your Park an Outdoor Free Gym

noreply@blogger.com (Anonymous) — Wed, 18 Jul 2012 07:39:00 -0700

Get a hardcore workout with the latest breed of monkey bars. - Daniel Harding, Jr.

Picture this: it’s a wonderful day...but it also happens to be leg day. You hate to spend this glorious afternoon in your windowless gym, but you hate skipping out on your workout even more. Outdoor-Fitness, a manufacturer of workout equipment in Colorado, seeks to solve this dilemma by taking your workouts, as the name implies, outside.

One of the countries largest manufactures of outdoor workout equipment, Outdoor-Fitness boasts more then 50 products that are available for purchase. With equipment ranging from lat pull down and leg press machines to ellipticals and stationary bikes, this equipment is not to be confused with the lone pull up bar in your local park.

Outdoor-Fitness has already seen great success and has sold thousands of pieces of equipment to parks and communities internationally. Outdoor-Fitness hopes that the United States will follow the lead from other, slimmer countries. They hope that by having their machines in local parks people who cannot afford a gym membership have access to fitness equipment.

“It is well established that fitness activities and good nutrition are the keys to good health and, thus, a more enjoyable and productive life,” said founder Barry King. “But in the United States and throughout many parts of the world, there is a plague of obesity or poor physical fitness caused, in part, by a shortage of fitness opportunities and/or motivation.”

These machines that are built to endure the elements with little to no maintenance come with a steep price tag. A two person elliptical station runs (no pun intended) customers $1,246. Being able to enjoy your workout, while enjoying nice weather; hey this type of equipment might just be worth it.

10-Round Body Weight Strength and Stability Workout

noreply@blogger.com (Anonymous) — Thu, 12 Jul 2012 11:36:00 -0700

Just 15 seconds of work for 10 rounds? You'll be surprised how much your body will be begging for mercy. - Mike Simone

Without a solid foundation, it's just a matter of time before a structure falls down, so it's essential to build a strong workout base before you graduate to throwing around heavy weights.

We asked Mike Stehle, co-founder of The Training Room Online in Point Pleasant Beach and Avon, New Jerse,y for one of his favorite body weight routines to build strength and stability throughout your body. If you're looking for the right foundation or you're just looking to add strength and stability, this is the go-to routine for you.

WORKOUT PROTOCOL & RULES :

>> Using an interval timer, do 15 seconds of each movement with a 15-second rest between.

>> Perform a total of 10 rounds of the following movements.

>> Do NOT to go to muscular failure. Pick a rep scheme that allows you to maintain perfect form.

The 10-Round Body Weight Strength and Stability Workout :

Exercise One - Right Left Pistol Squat (or Assisted Pistol Squat) rest 15 sec. Exercise

Exercise Two - Left Leg Pistol Squat (or Assisted Pistol Squat) rest 15 sec.

Exercise Three - Push-Ups or Ring Push-Ups rest 15 sec.

Exercise Four - Bar Row rest 15 sec.

Video Demonstration :

The 15-Minute Full-Body Dumbbell Workout

noreply@blogger.com (Anonymous) — Sat, 14 Apr 2012 08:54:00 -0700

Get a complete routine done fast with just dumbbells

If you’ve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. you can use the same pair of dumbbells for every exercise.

Directions

Perform the exercises as a circuit. do one set of each without rest in between. afterward, rest one minute, then repeat for three total circuits.

1/ Clean and Press Place the dumbbells on the floor in front of you and bend down to grab them while keeping your back flat and chest up. explosively extend your hips, shrug, and clean the weights up to shoulder level. Press them overhead. do 6–8 reps.

2/ Squat Hold a dumbbell in each hand and stand. squat as low as possible without rounding your lower back. Perform 12–15 reps.

3/ Romanian Deadlift Hold the dumbbells in front of your thighs with your feet hip-width apart. Push your hips back and bend forward until you feel you can’t keep the arch in your lower back (it’s ok to let your knees bend a little). extend your hips to come back up. Perform 12–15 reps.

4/ Two-hand Dumbbell Row Bend forward at the hips as you did in the romanian deadlift and then row both weights to your sides. keep your eyes focused on the floor in front of you. Perform 4–6 reps.

5/ Pushup Place a set of dumbbells parallel to each other on the floor at shoulder width. Get into pushup position holding the weights (as shown at left). Perform pushups with your hands in a neutral grip. do as many reps as you can.

By Shea Dayton - Photography by: James + Therese

Workout Tips for Couples

noreply@blogger.com (Anonymous) — Sat, 7 Apr 2012 09:20:00 -0700

Shawn C. Donnelly

So your lady wants to start going to the gym; and she wants you to show her what to do.

It's the moment you've been waiting for. This is your chance to spend time together in your element (rather than at the mall). To help you get started, we've developed a checklist for leading her through the weight room from Day One.

1.) Forget your own training. "If you're trying to show off by demonstrating how much you can lift, you're going to have problems," says Rachel Cosgrove, a strength and conditioning coach and co-owner of Results Fitness in Santa Clarita, Calif. "She wants you to pay attention to her." This means concentrating on moves that she can do and enjoy (unless you want a dumbbell dropped on your foot).

2.) Say the right things. Feed her compliments and try to ensure that she processes them as such. "Don't say, 'Wow, your arms are getting so big,' or, 'You're looking really buff!'" says Cosgrove. "If a woman hears that, she might never come back with you to the gym." Instead, reinforce her work by telling her that her arms are really "toned," or that her legs are "defined."

3.) Know what she wants. Her goals are to burn calories and fat, and get more "shapely." So take it easy on the isolation exercises, use lighter weights and higher reps, and keep her moving. "Women are multitaskers," says Cosgrove. "They want combination exercises, compound movements, and circuit sets." In terms of body parts, she's concerned with her legs, glutes, and most of all, abs. "As much as guys love the bench press, that's how much women love ab work," says Joe Stankowski, a trainer of pageant contestants in Wilmington, Del. So grab a Swiss ball and crunch!

4.) Disguise the workout. Women often fear weights, so hide weight training in moves like medicine-ball squats and med-ball overhead presses. You can also use those colored, plastic kettlebells for figure eights and swings. And here are always cable moves like wood chops. She will find these exercises more fun and less intimidating, and she won't feel like she's turning into the Incredible Hulkette.

5.) Think outside the gym. Stankowski has his female clients drag weighted sleds and flip tractor tires. "They love it, because it's so different that it's interesting," he says. "And it gives them confidence because they feel like they're doing something no other woman is doing."

6.) Play the metabolism card. "Girls tend to gravitate toward inner-thigh machines, leg extensions, and other machines and exercises that aren't so useful, " says Brian Grasso, a strength coach in Chicago. Rather, women should be doing squats and deadlifts because they involve a great deal of muscle recruitment, "which leads to a more aesthetically pleasing physique and increases their metabolic rate significantly," says Grasso. Tactfully point out these facts to leverage your girlfriend away from the inefficient machines and toward the free-weight movements. As much as she dislikes iron, she hates cellulite even more.

7.) Challenge her. See who can do the most jump squats in a minute. Or who can lift the most proportionally, says Grasso, who regularly works out with his ex-figure-skater girlfriend. Start with Romanian deadlifts at 50% of your body weight and work your way up. The winner is the one who can lift the higher percentage. Grasso says battles like this push him, because he hates losing to a girl. "If you have a competitive girl and work body percentage into a friendly dare, you're both going to see massive gains."

Please consult your physician prior to beginning any exercise regimen.

10 Ways to Gain Muscle

noreply@blogger.com (Anonymous) — Wed, 14 Mar 2012 14:42:00 -0700

1. Fuel Up

Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. Limit Cardio

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you'd do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. Do Less

Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you're not tensing your muscles long enough to shock them into growth.

4. Use Full-Body Workouts or a Split Routine

You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pull-ups.

5. Stretch

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. Eat Regularly

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.

7. Change Everything

Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. Train the Whole Body

The more muscles you involve—either in one exercise or one training session—the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. Drink Shakes

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. Recover

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

Massage Improves Post-Workout Recovery

noreply@blogger.com (Anonymous) — Wed, 8 Feb 2012 15:31:00 -0800

A 10-minute massage improves your rebound time after a training session.Shawn Radcliffe

Next time you finish one of those “I’m going to be sore for days” endurance workouts, try a quick massage. Your friends may mock you as a lightweight, but you could be helping your muscles recover faster.

In a recent study, researchers put 11 young, healthy men through a strenuous workout—the kind that’s almost too hard to finish. To see the effects of massage on muscles, they took muscle biopsies of both legs—before and after exercise, and after 10 minutes of Swedish-style massage.

The massage was given right after the workout.

The brief massage affected two specific genes in the muscle cells. The first gene decreases inflammation caused by exercise, similar to the relief you get from certain pain medications.

The second gene turned up production of mitochondria in the muscles. These are the power houses of cells. They use oxygen and the broken down products of food to generate energy needed by the cells. As muscle cells become adapted to endurance exercise, the number of mitochondria increases. Massage seems to help this process along.

Other studies have shown that treatments for sore muscles—such as ice baths and anti-inflammatory medications—can reduce inflammation. These tend to block muscle repair and growth. Massage, however, appears to not only make you feel better, but also speed up muscle recovery.

Researchers also found that the massage did not decrease the amount of lactic acid in the muscles, something often given as the reason for post-workout massages. Still, this research bumps massage up a notch, making it less awkward to limp up to the massage tables at the end of a big race.

18 Ways to Torch Fat Fast

noreply@blogger.com (Anonymous) — Tue, 27 Sep 2011 09:03:00 -0700

You lost the weight for beach-body season. We rounded up our best tips to help you keep it off.

8 Advises From The Strongest Guys In Gym

noreply@blogger.com (Anonymous) — Sat, 2 Jul 2011 10:51:00 -0700

In the gym, you always find a strong man who can lift big weights and give a advices to the new guys like you, so here's a summary for those precious advises.

The Best Fruit for Men

noreply@blogger.com (Anonymous) — Tue, 21 Jun 2011 10:47:00 -0700

No fruit is considered bad—but some are definitely better than others. Nutritionists Jim White, R.D., and Manuel Villacorta, R.D., offer their top picks from the produce aisle.

Healthy Foods

noreply@blogger.com (Anonymous) — Mon, 6 Jun 2011 02:27:00 -0700

It is common knowledge that poor diet is a decisive factor in many conditions and diseases, including obesity, certain types of cancer and heart disease. The link between good health and good nutrition has been well established, and interest in nutrition and its impact on sporting performance is now a science in itself. Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser, the cornerstone to improved performance is a well balanced diet.

8 Easy Diet Boosters For a Hot Body

noreply@blogger.com (Anonymous) — Mon, 30 May 2011 12:05:00 -0700

These tricks will help to speed up the fat-loss process

Secrets to a Sizzling Summer Six-Pack

noreply@blogger.com (Anonymous) — Wed, 25 May 2011 13:58:00 -0700

As summer approaches most of us begin to think about what we’re going to look like out on the beach with our shirts off.

We all know this is the time to impress the ladies with a chiseled body — but are you going to be showing off a solid six-pack?

Or, like most of us, could you stand to lose a few pounds and tighten up your mid-section?

20 Killing Mistakes To Avoid In Gym

noreply@blogger.com (Anonymous) — Thu, 19 May 2011 08:24:00 -0700

You may be new to the gym, or you may have been going for years, but there are some mistakes that even seasoned trainers make again and again. If you’ve reached a plateau in your training or you’re not getting to where you want to be fast enough, there’s a good chance that you’re making at least one of these mistakes.

Get The Ideal Hot Body For Man

noreply@blogger.com (Anonymous) — Fri, 13 May 2011 13:35:00 -0700

There's so many basics that you should follow to get an ideal muscular body, which is the basics that also keeps the muscles of your body for the longest possible period. All that is in this post.

Shoulders Workout For a Hot Upperbody

noreply@blogger.com (Anonymous) — Fri, 6 May 2011 11:22:00 -0700

Every Man seeks for a good look and to have an attractive look, and the shoulders is one of the most important muscle for men's apparency, so here's a exercise to work out you shoulders.

How To Build a Perfect and Hot Body Right

noreply@blogger.com (Anonymous) — Thu, 28 Apr 2011 11:01:00 -0700

How To Lose Weight at Work

noreply@blogger.com (Anonymous) — Sat, 23 Apr 2011 13:29:00 -0700

Lose weight at work? That possible! all the tricks and tips is in this article!

6 Months To Get An Upper Body With Strong Muscles

noreply@blogger.com (Anonymous) — Sat, 23 Apr 2011 11:33:00 -0700

You need to get an Upper Body with Strong Muscles in only six months, please follow this work out program.

The Right Way To Build a Perfect Body

noreply@blogger.com (Anonymous) — Fri, 22 Apr 2011 13:00:00 -0700

How many exercises we should do for building muscles? Is one of the most questions posed by young people when they join a group training to build muscle. In addition to a variety of questions about the quality of the exercise, and weight, strength, and physical structure, and the time needed to obtain the final form of the muscles.
All the answers is in this post!

Ten Ways To Achieve Your Fitness Goals

noreply@blogger.com (Anonymous) — Fri, 22 Apr 2011 12:23:00 -0700

So I’ve been lifting for quite some time now almost a decade and until these last 4-5 years there has been many times when i felt stuck and plateau’ed almost to the point of quitting. But there were valuable things I learned along the way from some very important and influential figures in my life that got me to the point I am today. Also I fixed many of my problems and peaks myself without counting on anything but myself to get through it because really in this sport who else do you have.

Vitamins In food For BodyBuilders

noreply@blogger.com (Anonymous) — Fri, 22 Apr 2011 08:27:00 -0700

Any advanced trainer knows that a sound nutrition plan is as important, if not more important, then any other aspect of their training. There are a variety of different types of diets but the constant in all these diets is protein.