The Squat is a full body compound exercise. You Squat by bending your hips and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top.
Squats work your whole body. Your legs
bend and straighten to move the weight. Your abs and lower back muscles stabilize your trunk while your legs move. Your upper-back, shoulders and arms balance the bar on your back. Many muscles work at the same time, not just your legs.
The Squat is the king of all exercises. It works more muscles, with heavier weight, than more popular exercises like the Bench Press. It’s therefore more effective to gain overall strength and muscle quickly. That’s why you’re Squatting 3x/week on the workout.
Proper Squat form is key to avoid knee and back pain. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are below your knees. Push your knees out so they’re inline with you feet. Keep your lower back neutral, don’t let it round.
This is the definitive guide to proper form on the Squat exercise. It covers Squat benefits, Squat technique, muscles worked, common Squat issues and pain, as well as Squat variations like the Front Squat and Olympic Squat.

How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up.
Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack as I do. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.
  1. Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  2. Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.
  3. Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  4. Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  5. Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.
Rack the weight once you’ve Bench Pressed five reps. Finish your last rep first by pressing the weight away from your chest until you’ve locked your elbows. Then move the bar horizontally from above your shoulders to your Power Rack. Don’t aim for the uprights or you could miss them. Aim for the vertical parts of your Power Rack. Once you’ve hit them, bend your elbows to lower the bar in the uprights.
If you’d like a print version of these tips, download my Bench Press Tip Sheet. It’s a simple one page document that covers the most important tips to Bench Press with proper form. Print it, take it with you to the gym and review the tips between sets. This way you’re sure you’re Bench Pressing with proper form and get stronger without injuring your shoulders.

This article was submitted by Jason.
If you never watched the movie Fight Club, this article has spoilers.
Some people just don’t get it.
I’m sure you’ve encountered them throughout your life. They are the people who go through the motions of every-day life without much of an effort, never trying and never hoping for something better than mediocrity.
For these people, rationalization becomes their source of security; justification is their natural defense. They rationalize their lives by making excuses about why they can’t achieve great things. And when people around them do achieve greatness, they must justify that success by explaining why it can’t happen to them.

You may have heard it before:
Constantly eating healthy food proves that you are just a health freak. You only want to look better or become stronger because you are so self-absorbed. The fact that you see results from your hard work only shows that you’re just lucky to have the genetics you have. The success people have in the workplace is only good luck, or having a good upbringing.
In their minds, nothing is internal. Their lives are shaped by all of the external forces which they believe are beyond their control.
Here is a favorite excerpt of mine taken from the movie Fight Club: Jack and Tyler Durden step onto a bus at night time. They hold onto the hand grips as the bus travels. Jack looks up at an advertisement; a Calvin Klein ad featuring a tan, bare-chested muscle stud. Jack: I felt sorry for guys who packed into gyms, trying to look like how Calvin Klein and Tommy Hilfiger said they should. Is that what a man looks like? Tyler Durden: Oh, self-improvement is masturbation. Now, self-destruction… A man in a suit knocks Tyler’s shoulder as he passes. The Man takes a handle, close by. Jack is angry, staring at the man, who stares back. Jack: You could take him. Tyler Durden: The trick is not to care

This short scene from Fight Club is deeply profound, and it represents so many people in the world we live in. Jack says that he felt sorry for all the superficial people that pack into the gyms or go weight lifting to look better. Of course, Jack’s closest friend, Tyler Durden, is played by the ultra-ripped Brad Pitt. Ironically, Brad undoubtedly had to spend countless hours sweating away in the gym to look that way. We discover at the end of the movie that Jack’s friend, Tyler Durden, is not a real person at all, but instead is Jack’s imagined alter-ego. Tyler Durden is nothing more than a reflection of everything that Jack wishes he could be. At the deepest level of his sub-conscious self, Jack wants to become Tyler Durden. Tyler Durden speaks Jack’s inner thoughts, but he outwardly represents everything Jack wants to be.
The trick is not to care
Let your drive go deeper than the people around you. Within the sub-conscious of each of us, we all desire to look good, become admired, build strength, or have the praise of others.
But I believe that the best measure of who we are is not how we look, how high we rise in the workplace, or what we get out of our exercises. It’s what we put into it that matters the most.
The truest measure of strength goes much deeper than the muscles we have on our body, the weight we can lift, or the speed at which we can run. True strength swells within us and drives us to create something great. Building an outstanding physique and powerful body is only an outward display of this inner strength.
When we go to the gym, it is the most difficult set of squats, the last mile we run, and resisting certain foods that separates us from others. If there were no challenges in life, no human would ever be able to rise higher than another.
So the next time someone implies that your desire to look better, become stronger, or achieve success in life is superficial, just remember Jack and Tyler Durden. People only say these things because you are a reflection of the strength they wish they had within themselves. In the words of Tyler Durden, the trick is not to care.

Posted by JD

“I have used ON 100% Gold Standard Whey and some acne developed on me. During training days I take 5 scoops of it: 1 scoop in the morning, 2 scoops one hour before workout and 2 scoops after workout. During non-training days same number of scoops: 1 scoop per meal.” Food Allergies. There are many theories on food allergies. Some say they’re caused by excessive hygiene in today’s society. Others say vaccines are to blame. And others say it’s lack of breastfeeding. Whatever. Whey is a dairy product: it’s a byproduct of cheese. Allergic reactions to dairy are common. Lactose intolerance is one example. Acne another. Food allergies are a personal thing. What gives you an allergy, might not give me one. Quark & Acne. I used to eat 1kg quark cheese daily. That’s +80g protein for less than 1รข‚¬. 250g quark with berries at breakfast, 250g with apples as snack & 500g 2 hours before going to bed (quark digests slowly). I often woke up with a red pimple on my forehead, throat or chest. One day I realized this didn’t happen when my quark intake was low. Stop eating quark for a week while keeping the rest of my diet the same confirmed this. How to Avoid Acne from Whey. You only need more than 3 scoops daily if you want 3g/kg daily protein. Whole food is better than supplements. Alternate your protein sources: ground round, chicken breast, tuna cans, eggs, etc. Trial & error works best to know what causes the food allegies. Start with 1-2 scoops whey daily for a week. Keep the rest of your diet the same. If you’re ok: try 3 scoops daily. Track Food Intake. Keep a journal of what you eat for two weeks. Fitday will help you track your food intake. Track Allergies. Mark the days on a calender where you get & don’t get skin reactions like acne. What Your Skin Says About You. Your skin is the largest organ of your body. Skin problems say a lot about your health, which is influenced by your diet. Besides dairy, eggs, seafood, wheat and many more can cause allergies. Unfortunately food allergies can not always be detected by laboratory tests. The only way to get to know your body is through by removing what triggers reactions. Topic of a future article. Stay tuned.

Do you need a weight lifting belt?
 Gym folklore says wearing a weight belt increases lower
back safety. It also says weight belts increase abdominal pressure,
which allows you to lift more weight. Let’s see if this is true.

Stuart McGill. Author of Ultimate Back Fitness and Performance & Low
 Back Disorders. Stuart McGill is the authority on lower back health. He
 has several articles on his site for those who haven’t his books yet.

One article deals with the use of weight belts. It’s adapted from the
chapter on back belts in Ultimate Back Fitness and Performance. Click
here to download this free pdf. View the file with Acrobat Reader.

Do You Need Weight Belts? If you don’t feel like reading the whole pdf,
here are some of the key points of Stuart McGill’s research.

    If you never injured your back, wearing a belt adds no safety.
    If you injure yourself while wearing a belt, the injury is more
    To get the most out of weight belts, you must lift with bad
    If you want to lift a few more pounds, wear a weight belt.

Why I Never Recommend Weight Belts. Guy subscribes to a gym. Does Biceps
 Curls like the other guys. Gets stronger. Hyper-extends his back on
each rep to get even stronger. Gets lower back pain.

He wears a belt upon recommendation of the gym people. No more pain.
Back to curls, but still hyper-extending his back. Pain comes back, but
worse. Doctor diagnoses him with a hernia. Weight lifting gets bad
reputation again.

It was Biceps Curls, but it could have been Squats or Deadlifts. If you
don’t lift correctly, you’ll injure yourself. That’s why I don’t
recommend belts: they give a false sense of security. And according to
McGill, injuries get more severe.

Choosing Your Weight Belt. You’ll need a weight belt to perform Weighted
 Dips/Pull-ups/Chin-ups. I use a leather belt with chain/caliper to
attach the weight. Ironmind’s dipping belt handles up to 1000lbs (it
works for Pull-ups)

A wise guy’s always
Even when he’s wrong, he’s right.

Wise-guys are everywhere: work, family, relationships (“Wise-gal”),
friends, gym, Internet, … They always know better than you, even if they
 don’t. And some believe their stuff so much, they can make you doubt
what you do.

How to Spot Wise-guys. The above definition probably already rings a
bell. You’ve met wise-guys before or have some in your social circle
right now. Wise-guys always display these typical behaviors.

    Give Unsolicited Advice. While you didn’t ask for anything. Can’t
shut up. Always share their views instead of listening to other people.
    Nitpick. With the only intention of showing their superiority.
Correct you on small things that don’t matter when looking at the big
    Challenge. Without any intention to challenge their own beliefs.
It’s all about showing they’re smarter than you.

Why Do Wise-guys Act Like That? Some Wise-guys are unconscious of what
they’re doing. The worst cases do it on purpose: they’re well aware of
what they do. In both cases Wise-guys act that way for 3 reasons.

    Ego. The ego’s natural defense mechanism is to attack. Wise-guys are
 driven by their ego. If their ego feels attacked by you, they’ll defend
 themselves by showing their superiority.
    Low Self-esteem. On the inside they lack confidence and have a low
self-esteem. They’ll qualify to you by showing off with their knowledge,
 skills, belongings, achievements, … Anything that feeds their ego.
    Jealousy. They’re jealous of your accomplishments. Insecurity of
dropping out, caused by a lack of self-confidence. Ego feels attacked.
Instead of doing what you did to get there, they’ll try to stop you.

How to Deal with Wise-Guys. Philosophical conversations and constructive
 criticism are all good. But changing people’s mind or proving yourself
is unnecessary. And trying to win arguments is wasting your time.

    Stop Caring. Let it become noise. You hear it, but it doesn’t affect
 you anymore. Don’t think or know this, become it. How? By acting in
ways that shows you don’t care. Eat differently at work, train
differently at the gym. The more you do things differently in public,
the less you’ll care.
    Agree. Life isn’t like school where you get points for giving the
right answer. It doesn’t matter who is right. Agree. Or say you’re free
to think differently. Or tell them that you might be wrong, that you’re
often wrong about things. What they think doesn’t matter anyway.
    Ignore. Focus your time & efforts on the achievements of your
goals. Again: it doesn’t matter what they say or think, so don’t waste
time replying to/trying to win arguments.
    Be Confident. Wise-guys can believe what they say so much, even when
 wrong, that they can make you doubt about your own stuff. Don’t rely on
 what people say. Do your own research. Read books.

Example. You’ll meet people who won’t agree with our philosophy. Who
won’t agree with training for strength, using weight lifting exercises,
to build muscle and lose fat. Fine. They’ll do what they want, we’ll do
what we want.

Sometimes I get challenged. I’ve been challenged on the cardiovascular
fitness post for example. Genuine questions: I have answers. Challenges:
 I don’t have time for you. You have the Internet, do your own research.

Sure I could be wrong. I’m often wrong. Anthony wrote my attitude
changed since he started to come here. Expect it to change more in the
future. Nothing is permanent except change. I’m in a constant learning

Do you know Wise-guys? How do you deal with them? Share in the comments

Sit ups DO NOT get rid of stomach fat

Sit-ups and crunches DO NOT effectively reduce your belly fat.

If you want to get rid of those pesky age-related stomach weight, you have to get to the source of the problem.
Unfortunately, doing ab-targeted exercises like sit ups, crunches and side bends will do absolutely nothing to help you get rid of your ab flab, because it’s not getting at the heart of the problem.
In fact, doing excessive ab-targeted moves can injure to your low back by causing unnecessary stress on your spine.  This may come as a surprise but the purpose of your ab muscles is to PREVENT excessive bending and twisting.
Bottom line… don’t waste your time doing typical ab exercises
The cause of fat accumulation in your stomach area is due to hormonal changes in your body that occur as you get older.  That means you have to stimulate the right biochemical processes in your body to trigger the youth-enhancing hormones that enable you to burn off your stubborn belly fat.  And that’s exactly what I’ll reveal next…
You’ll discover a scientifically proven way that re-activates your lagging hormones to effectively slow the aging process and burn off stubborn middle-age stomach fat.

But I need to warn you this method I’m about to show you is NOT for everyone!

For example:
  • If you enjoy spending hours working out, socializing with other gym rats… this is NOT for you.
  • If you THINK you can run, cycle or do other forms of cardio for hours to burn off belly fat… this is NOT for you.
  • If you’re not willing to workout hard for a VERY short period of time to get the best result possible… this is NOT for you.
Here’s the truth… the KEY to this scientifically-proven method is based on doing specific exercises performed at HIGH INTENSITY for a very short duration.
These essential factors combined together elicit a powerful physiological response that floods your body with anti-aging and fat-burning hormones - so you can burn off ALL of your middle-age stubborn belly fat and get a lean toned body…. in the quickest way possible.
Your results are intensity dependent… not time dependent.  So you’ve got to be willing to give it your best effort .  But if you are, you will reap the rewards of a leaner, fitter and more youthful body.
Most people are simply unaware that your body has the amazing potential to slow down aging and stop the middle-age spread on it’s own.  Your body is already equipped with the essential hormones, enzymes, and neurons to make this work. 

Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”. Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.

 Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using You need at least your body-weight in lbs x 20kcal daily to gain weight. A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights: 1m70/5’7″ at least 70kg/154lbs 1m75/5’9″ at least 75kg/165lbs 1m80/5’11” at least 80kg/176lbs 1m85/6’1″ at least 85kg/187lbs 1m90/6’3″ at least 90kg/200lbs 
 Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours. Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes. Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, … Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe. 
 Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options: Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta. Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week. Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school. Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
 Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle.Some tips. Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively. Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, … Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often. Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies. 
Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you. Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it. Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins. Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, … Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, … 
Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything. Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating. Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal. Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress. Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. 
 Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs. Breakfast: 100g oats, 50g raisins, 1scoop whey Snack: 100g mixed nuts or 1 liter milk or tuna sandwich Lunch: 200g white pasta, bolognese sause, parmesan cheese Snack: 100g mixed nuts or 1 liter milk or tuna sandwich Post workout shake: 1.5scoops whey, 60g oats, milk, banana Dinner: 200g white pasta, bolognese sause, parmesan cheese Pre bed: cottage cheese, berries, flax seed, fish oil

In this article you will discover how to get bigger and gain muscle with strength training in five simple steps.
 1. Get Stronger. Strength training forces your body out of comfort zone. Your body reacts by growing stronger & bigger. Building muscle is one of the side effects of strength training. More strength is more muscle. . You’ll lose the skinny look once you can Squat 1.5x & Deadlift 2x your body-weight for at least 1 rep. Your whole body will increase in size: legs from moving the weight, but also arms from squeezing the bar hard. 
2. Use Compound Exercises. Exercises that hit several muscles at the same time increase the release of growth hormone. Your routine must include Squats but also Deadlifts, Overhead Press, Bench Press, Barbell Rows & Power Cleans. Next on the list are body-weight compound exercises like Pull-ups, Chin-ups and Dips. Any other exercise is a variation of the previous ones. Remember barbells work best: you have to stabilize the weight and you can use more weight. 
3. Increase Volume. Sets x reps x weight is volume. Volume forces your body to build muscle. 25 reps per exercise for a total of 4-5 exercises per workout works best for a mix of strength and size. If you can do more exercises in 1 workout, you’re not doing the right exercises or not training hard enough. Start doing 4-5 compound exercises for 6 sets of 4 reps or 5 sets of 5 reps or 4 sets of 6 reps.
 4. Add Weight. If total reps remain equal, you can only push your body out of comfort zone over & over by adding weight. Don’t lift the same weight forever. Add weight systematically. If you stall: 1 step back, 2 step forward.
 5. Eat More. If you weigh 150lbs at 6’1″ and want to weigh 200lbs, strength training won’t make you gain 50lbs. You need to eat more food. Read how to gain weight without gaining fat. If you don’t care about gaining some fat, do the Squats & Milk program. Squat 3x per week and drink 1 gallon whole milk daily. You can gain 40-60lbs per year using this method depending on how skinny you are. If you’re 280lbs with 30% body fat, you don’t need to eat more. You already have the size, you just need to lose fat. Continue getting stronger & eating healthy. The fat will take care of itself.



Sports Blogs
BlogsSports Blogs
Sports blogsOnline Marketing
Add blog to our directory.
Powered by Blogger.

Popular Posts

Recent Comments