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Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
5/ Don’t Cheat – Do not cheat on your reps! There are many ways to increase the intensity of your sets and the weights used in order to maximize results.

Are you tired and sick of picking up that latest body building magazine off the shelve, opening it to the latest program on the current bodybuilding star and discovering that he is using a six day split program that has you in the gym for four days and hours !!

What it won’t tell you is that the guy is a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a couple of kids.
The thing is you don’t have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.
Lets have a look:
1/ Back to Basics – To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.
Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.
Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.
2/ Perform One Set Per Body Part – Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.
Then the first set was not worked hard enough, if you are able to generate the same force and intensity for this second set.
If you give the first set 100% effort and work it to a total failure (You can not move the bar after the last rep) there is no more requirement for further stimulation.
You need to do one set per exercise, remembering to complete the training session in 20 – 30 minutes so to have the most stimulus as possible and then move on to the next exercise.
Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout.
You will have to work it hard and to total failure because you are doing one set per exercise.
3/ Cycle Your Strength Training – The development of muscle and strength is interrelated, so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle.
Cycling intensity through changes in repetitions and poundage’s throughout your training program is an effective way to maintain progression and avoid training plateaus.
4/ Don’t Train To Long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.
The amount of cortisol released is highly dependant upon the length of training time.
To minimize this effect training should be completed in the absolute minimum time required, which is no longer than 20 to 30 minutes max.
Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.
5/ Don’t Cheat – Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.
Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.
Now that you are armed with this information, you won’t need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and enjoy and grow life.

Medical studies show that light weight training may reduce the development of osteoporosis, an ailment that may cause brittle bones. Because strength training may increase bone mass and decrease the possibility of osteoporosis, this is possible. Lifting weights may also improve one’s balance and range of motion, help and prevent exercise-related injuries lose weight and keep them off.

Some lift weights to build strength and endurance, improve their health, while others just want to look good. Exercisers who want to develop strength may train with heavy weights with fewer repetitions. Whatever the effect, light and heavy weight training may bring health benefits to anyone who engages in it.

Other health benefits of light weight training may include the following:

Lifting weights may also improve one’s balance and range of motion, help and prevent exercise-related injuries lose weight and keep them off.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. Understanding weight training of physical activities may lead to improved overall health and well-being.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise program and diet that are appropriate for one’s health needs. Understanding weight training of physical activities may lead to improved overall health and well-being.

Develop strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
Control your body fat. As you lose muscle, your body burns calories less efficiently– which can result in weight gain. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance– and remain physically independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Circuit training can boost your self-confidence, improve your body image and reduce the risk of depression because it promotes the excretion of hormones called endorphins. Many professionals call this effect the “runner’s high.”
Get a better night’s sleep. People who strength train regularly are less likely to struggle with insomnia.

Injuries that may be developed from weight lifting are inevitable. Individuals should consult their doctors before taking this medicine. Tramadol side effects are bearable and mild, may not be used by individuals with certain health conditions and medical history.

Some lift weights to build strength and endurance, improve their health, while others just want to look good. Whatever the effect, light and heavy weight training may bring health benefits to anyone who engages in it.

Toned muscles are not all that difficult to get, as long as you are able to stick to a consistent and regular workout routine. A good routine to get into is to work on your arm muscles one day, legs the next, abdominal muscles on the third day, and then take a break on the fourth and then repeat.

Use Larger Weights To Improve Your Muscle Tone.

Women are able to do intense muscle building workouts just like men are – although, contrary to popular belief, working out is unlikely to cause a lot of muscle buildup unless you are taking a muscle building supplement. A good routine to get into is to work on your arm muscles one day, legs the next, abdominal muscles on the third day, and then take a break on the fourth and then repeat. Cardio will help you burn extra calories and also helps you with muscle recovery as it helps muscles to get rid of lactic acid build up that occurs from weight training.

Of all, when it comes to strength training for women, you should throw away those tiny dumbbells that are sold in stores. These dumbbells might be marketed toward women, but the small 1-2 pound dumbbells will have very little effect on your actual muscle tone. This does not mean that you need to lift huge weights – but you should be able to feel the resistance in your arms when you pick up the dumbbells that you’re going to work out with.

Studies have shown that people who are just beginning a workout program gain strength the fastest when they train each muscle group three times per week. Cardio will help you burn extra calories and also helps you with muscle recovery as it helps muscles to get rid of lactic acid build up that occurs from weight training.

Women are able to do intense muscle building workouts just like men are – although, contrary to popular belief, working out is unlikely to cause a lot of muscle buildup unless you are taking a muscle building supplement. The sport of weight lifting will have the largest effect on your muscle tone, over any other workout activity.

These boxing training classes improve your strength, speed, and resistance. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your legs and arms gain strength and power.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo workout videos also popularized these boxing and kickboxing exercises.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will also feel the satisfaction when you kick or punch.

You may improve your health and have a physically fit body by getting into boxing training fitness programs. Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. You may also enjoy more benefits aside from the physical aspects of boxing training. Many aerobic and fitness experts recommend boxing training lessons for beginners.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you push yourself to the limit as long as you are safe and well conditioned.

You may also enjoy more benefits aside from the physical aspects of boxing training. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

Many people see positive results from boxing training. You may build stronger and more defined legs and arms. These classes and programs also help you gain a sense of inner strength and emotional balance.

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you be at your best fighting form.

Positive results await you with boxing training. Enjoy the fun of these boxing training programs.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference, and past experience.
The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement-that’s called practice!

In the past few years I’ve seen a huge transition in the fitness industry. More and more people are using functional training, and some argue it’s the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
Lets look at what functional actually means.
Func.tion.al 1. capable of functioning or operating, 2. capable of serving the purpose for which it was intended (Webster’s Encyclopedia 2nd Edition, 1996).
Based on that definition, you can draw many conclusions as to what is functional. According to the functional training “experts”, functional training uses bands, balls, free-weights, and plyometric exercises in an attempt to condition the body in an un-stable environment. Many of the experts feel that performing exercises that mimic activities or specific skills is the most effective way to train, regardless of ones goal.
What is the safest, most effective and efficient way to optimize human performance?
Factors Affecting Human Performance.
In order to maximize human performance, you must have a good understanding of what affects performance. The factors that play the greatest role in performance are: Power (Strength and Speed), Agility (Flexibility/Mobility/Stability), Cardiovascular and Respiratory Conditioning, Sport Skill (Neuromuscular Coordination and Efficiency), and Genetic Potential.
Let’s take a look at each factor and determine which training methods are going to deliver optimal results. By optimal results, I mean the greatest amount of improvement, with the least amount of risk, and in the shortest amount of time.
Power.
Power= Force x Distance.
Time.
Power can be increased three ways.

1. Increase Force (Strength).
   In my opinion, High Intensity Strength Training is the most productive, safe, and time efficient approach available. My definition of High Intensity Training is: training to momentary muscular failure, with brief and infrequent workouts in which all variables are prescribed based on the individuals: goals, age, current fitness level, fiber types, personal preference, and past experience.
   The purpose of strength training is to increase strength and lean body mass, NOT for training a specific skill or movement-that’s called practice! Numerous studies have shown that the neurological transfer of skills is not optimal unless the skill is practiced EXACTLY as it is performed in competition. Focus on increasing strength and lean body mass, and practice your skill exactly as it is performed during competition.
2. Increase Speed.
   Increasing the speed at which a skill is performed is another great way to improve power. That does not mean that you can not improve speed by practicing the skill EXACTLY as it is performed in competition.
3. Increase Distance (flexibility/range of motions).
   Increasing flexibility is another way to improve power. By increasing flexibility, you increase the distance that force is applied which results in an increase in power.
   The safest and most effective method to increase flexibility is by performing a full range of motion exercises and incorporating a sound stretching routine.

Step II: The Plan
A 3-day a week commitment is great for beginners because excessive strength training can damage the body, particularly if you haven’t been active lately. This allows your body to recuperate from the stress and rigors of strength training. If you can’t spread out your workout sessions, focus on one muscle group during each session.

Step I: Setting Goals
Setting the goal of getting stronger and shaping your body is no different. The first step you must take is getting a notebook that you can dedicate to your new workout routine.

You’ll use this to track your progress which will also keep you motivated to continue your strength training routine.

Step III: Your First Workout
Your first workout ever is not going to be your “normal routine”. Next, you’re going to want to the amount of weight you can rep with every strength training exercise you plan to do. You’ll use this to track your progress which will also keep you motivated to continue your strength training routine.

Short Term Goals:
1: Bench press 150 lbs.
2: Keep my routine going for at least a month
3: Be able to do 50 pushups

This series covers the 3 most important aspects of setting up a strength training regimen, starting with basic aspects of a strength training routine like goal setting and planning to workout routines and exercise. This article deals with the first stage of a successful strength training routine, goals and a plan for reaching them.

Once you have your notebook dedicate the first page to all of your goals, this can be anything from getting in shape for a healthier lifestyle or getting strong enough beat up your brother. Reaching short term goals gives you that extra boost you’ll need to sustain a long term fitness routine and reach some of your bigger, longer term goals.

That ends the parts I in this series. Part II will detail specific strength training routines designed to achieve certain goals such as body definition and muscle building. Because it can mean the difference between exercising for a week and exercising for life, I hope you understand the importance of keeping a log of your fitness routine!

Reaching short term goals gives you that extra boost you’ll need to sustain a long term fitness routine and reach some of your bigger, longer term goals. Next, plan your workout routine. Starting off with a few pushups and crunches is also a great way to gear your body up for a tough weight training routine.

Long Term Goals:
1: Bench press 200 lbs.
2: Keep my routine going for 3 months
3: Do 100 pushups
4: Look good for prom

Next, plan your workout routine. Starting off with a few pushups and crunches is also a great way to gear your body up for a tough weight training routine.

Part II will detail specific strength training routines designed to achieve certain goals such as body definition and muscle building.

Now, get out your journal and set dates and times for your fitness sessions, be very specific and make sure you have enough to time warm up and cool down. Decide what muscle groups you’ll be working each day and design a workout routine specifically for yourself. This will prevent you from competing against Joe Blow next to you who has been regularly working out for the past 5 years and keep you on track to reach your goals.

A resistance band or even a whole set of them in different resistance levels, might cost $10-$20. A complete set of those types of weights costs hundreds of dollars.

Why is this type of exercise so good for losing weight? It’s good because you’re toning your muscles.

Any aerobic exercise will help your weight loss efforts. Don’t overlook strength training as an excellent exercise to help you lose weight.

Why is this type of exercise so good for losing weight? Aerobic activities and exercises are necessary to help you lose weight. Strength training, however you choose to do it, is also a very good exercise for weight loss.

Hold the band in place against your hip while you exercise on arm and then switch sides. Even just playing around with these bands helps you strength train. Almost any exercise you can do with the barbell or dumbbell set, you can do with resistance bands.

Aerobic activities and exercises are necessary to help you lose weight. Strength training, however you choose to do it, is also a very good exercise for weight loss.

And when you tone your muscles, you make them more efficient. Muscle tissue burns more fat and is more metabolically active than any other tissue in your body. The more toned muscle you have, the more fat you burn.

Resistance rings or bands are a wonderful tool for this type of exercise. You can wrap a band around your back, hold the ends of it, and push your fists forward.

In that case you will need to go to a gym or have a complete set of weights. Huge muscles require large amounts of weight and exhausting workouts.

Any aerobic exercise will help your weight loss efforts. Don’t overlook strength training as an excellent exercise to help you lose weight.

With resistance bands, you practically have a whole set of weights in one piece of equipment. While the band is set up to offer a certain amount of resistance, if you hold it in a different way you increase the resistance. By giving yourself very little slack, for instance, you can triple the resistance or double of the band.

Strength training might make you think of barbells and dumbbells and muscled men working out in gyms. Leg lifts or arm raises done with controlled muscle strength will help you lose weight.

The first barrier that one encounters while thinking of career change is- how did I get into a wrong career? Why should I change my career?

Before thinking of changing career, one needs to do analysis of life goals, and deciding about how the present career does not satisfy those goals. Only after deciding that something drastic needs to be done can one think about changing career. One has to develop emotional and mental strength to undergo these changes and emerge a winner again.

A career change needs a lot of mental preparation. If you have a family, that may get disrupted by your career change. It needs mental strength to change career.

A change of career shifts us from a comfort zone to a zone full of discomfort in the beginning. For a full-time production engineer, a change to a career as human resources consultant may need a total about turn, back to school and learning new skills for the new job. I am talking about learning about a new career along with the old one and then shifting to the new career slowly.

I am talking about learning about a new career along with the old one and then shifting to the new career slowly. The first barrier that one encounters while thinking of career change is- how did I get into a wrong career? Before thinking of changing career, one needs to do analysis of life goals, and deciding about how the present career does not satisfy those goals. Only after deciding that something drastic needs to be done can one think about changing career.

Things oftentimes seem so unfair on the surface. Others, who may have been born into a better situation may be blessed for some reason that we can not see upon first glance. It may seem unjust or unfair that they have been given more but, if we can remember that everything happens for a reason, we will be better equipped to turn to our own lives instead of pointing our fingers at others.

Still, you don’t need more than a positive attitude to be successful no matter what situation you were born into. You just need more perseverance and strength to maintain your positive attitude over the long term. The only difference is determination to remain positive and to overcome the negative things that have been placed in your way.

The words “success” and “positive attitude” should really be considered as synonyms. If you have success, for example, you will have a positive attitude and if you have a positive attitude, you will surely have success.

Positive mental attitude makes it possible for people to add the frosting to their cake of success and to enjoy even greater things than just “mere success”. For us, we must look at the place we are at and do everything we can to improve our attitude each and every day.

The words “success” and “positive attitude” should really be considered as synonyms. If you have success, for example, you will have a positive attitude and if you have a positive attitude, you will surely have success. Actually, what they fail to recognize is that they are extremely lucky to have a positive mental attitude and this attitude they possess is actually the real reason why their lives are so good most of the time. Positive mental attitude makes it possible for people to add the frosting to their cake of success and to enjoy even greater things than just “mere success”. A positive mental attitude can indeed bring success to everyone but it requires strength and perseverance in many cases.

A positive mental attitude can indeed bring success to everyone but it requires strength and perseverance in many cases. Next time you think that attitude isn’t enough, think again.

Some people may argue that they have often held a positive mental attitude in the past but things didn’t work out for them. They now feel that positive attitude isn’t always enough to bring you to success in life.

Successful people feel good and they sometimes take their positive mental attitude as a “given”, often wondering why more people don’t feel the same way as they do. Actually, what they fail to recognize is that they are extremely lucky to have a positive mental attitude and this attitude they possess is actually the real reason why their lives are so good most of the time. If they decide they want more from their lives, they are in a good position to try for more and to even achieve greater and greater things and it is their positive mental attitude that will make these extra things possible.

Virtually all sports have some dependence on maximal strength. It underpins performance in almost every sport. Sports such as football and rugby have an obvious need for a high level of maximal strength, but all sports from tennis to baseball rely on it to help improve performance.

Athletes use a variety of methods in strength training. Machine weights, free weights, dumbells, barbells, kettle balls, resistance bands are all useful and available tools in helping developing strength.

It has great benefits on the musculoskeletal system and can help treat and prevent back pain, knee, shoulder and ankle problems. Strengthening the muscles around a joint can help take the strain off joints. The knee is a great example, by strengthening the quadriceps and hamstring muscles you are taking some of the load off the joint.

Strength Training for the Elderly

Strength training can not only enhance athletic performance, it can also help prevent injury. Most sports involve large amounts of force being produced and also absorbed by the body. Strength training can prepare tendons, ligaments and muscles to cope this high level of force experienced during sport.

Strength training can involve unilateral exercises. These are basically exercises done on 1 leg, such as lunges, single leg squats, standing hip extension and abduction.
Strength Training for Athletes

Strength training can be beneficial for all age groups. It is a great form of exercise that can really improve quality of life and help fight off disease and injury.

Strength training is a great form of exercise for an elderly population. Strength training is beneficial in helping to prevent falls.

Strength training can be really beneficial to mental health. It is a good stress reliever. Throwing some metal around is a great way to unwind after a hard day at the office.

A good strength training program also ensures that proper balance is maintained between muscle groups. Correct balance between opposing muscle groups ensures good posture, which leads to efficient movement, as well as helping prevent injury.

Strength training is a great form of exercise for an elderly population. Strength training is beneficial in helping to prevent falls. Strength training can involve unilateral exercises. Strength training can not only enhance athletic performance, it can also help prevent injury. Strength training can prepare tendons, ligaments and muscles to cope this high level of force experienced during sport.

A lot of the health benefits you get from exercise in general can be derived through strength training. It decreases the risk of cardiovascular disease and increases insulin sensitivity, to name a few.