Effective Muscle Building Tip: Intensity-Volume Combination

There are so many fitness tips in the world that you are no longer to identify which is best for you. Often, exercise concepts and workout routines become ineffective, if not misleading. When it comes to muscle building, complexities are more likely to arise as the application of exercises may vary from one person to another. But for those who have successfully attained more muscles appropriately, combining volume and intensity is no other than the most important concept in the world of fitness.

build musclesIntensive training is one of the best fitness tips suggested for those who want to grow their muscles fast. The more intensive you lift weights the more muscle mass you gain since your muscles have to expand and grow in order to adapt to stress. It breaks your muscle tissues to expand and that is the time when more muscle mass is gained as it fills the broken muscle tissues.

Weight lifting needs time and efforts in order to be effective. The volume or the frequency of your exercises is as important as the intensity. Most bodybuilders train base on volume. They exert more efforts and time doing their exercises to build more muscles. This helps them gain more muscle mass quickly and effectively. Thus, intensity and volume is a sure lifetime fitness combination for those who want to build more muscles.…

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Local Fitness Expert Helps Mothers Achieve Personal Fitness Goals

Handford – If you want to know what drives the business of Marcel Walker to be successful, you just need to think two words; working mothers.

These women are not as young as they once but looking good is still one of their priorities. They need a lot of discipline to achieve their fitness goals since they have been through pregnancy.

They have motivation and have money to spend. They gather at Walker’s S.W.E.A.T. Unlimited.

Walker said that women care more to their lifetime fitness than men. He added that some women he already trained gone through two pregnancies and it turns out those women are more teachable too.

Walker, who was once a Navy, is a longtime personal trainer and does not like the impersonal atmosphere of big gyms. He observed that trainers are more interested on the money than the fitness goals of their clients.

He said that if a client is not a friend of a trainer and a client does not trust a trainer, the client is not going to achieve her fitness goals.

Walker considers S.W.E.A.T Unlimited as achievement of his goal which is to help women attain their fitness goals, give clients more one-on-one time, and interact with them directly.

He said that it is a good decision and he does something he loves while business is growing.

Walker puts mothers through different exercises combining running, jumping, weights and cardiovascular circuit training. He discourages them to use cardiovascular machine to avoid unrealistic movements.

He also gives nutritional advice for specific fitness goal.…

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Lose Weight- Yoga Tips for Beginners

As they call it, yoga is not just a fitness routine; it is a way of life. Beginners should not expect to lose weight or have great physical shape right away. Keeping an open mind and preparing to experience positive changes in mind and body are the most important things for beginners. You should not feel discourage on health issues such as lack of flexibility. If you have medical issues, you should discuss them with your teacher before the beginning of the class. This will help the teacher plan lessons that will best fit for your specific medical condition. Here are some things you need to consider.

YogaBe consistent

One doctor may give you prescription, the other may impart you an opinion and the other may provide you cremation. In other words, jumping at different schools and styles of yoga or even different mentors is not advisable because this will only create self-instability and nullify benefits.

Be patient

Gradual progress should be expected rather than immediate. Beginners should not be discouraged with slow progress and should never compare progress to other person because every person is at a different stage in practice and in life.

Find the best teacher in your area

Be sure that your teacher is knowledgeable not only the basic of the subject but also the advance aspect of it to get the maximum benefit from yoga.

Maintain good hygiene and wear loose clothing

Lose, cotton clothing is suggested for beginners for better circulation of pranic energy within self. Take a shower before every start of yoga class as clean body invites more positive energy. If a shower is needed after the class, you need to do it 30 minutes after the end of the class.…

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Fitness Goals: Build Back Muscles and Stay Strong Physically


If you have ever had back troubles, you realized an essential truth from the pain: the back is put to use in nearly every movement that people make.

That is why you will be a much better sportsperson if you intentionally work on developing your back muscles. In addition, formidable back muscles can help avoid feared back troubles. It is not only the reality that well-built muscles offer a sort of support that covers bones during a tough impact; but building this substantial area of the body will additionally help keep at bay the usual back difficulties that painfully ruin individuals who are less active.

The most usual back issues are in the neck and lower back. The first and easiest approach to avoid them is by regular stretching. This makes tendons, which connect each end of the muscles to a bone, flexible and more protected to pulling or tearing. It is particularly crucial for the shoulder area, where rotator cuff disorders are so common for upper body athletes such as basketball and volleyball players.

The following are tried and tested back stretches that will work for everybody:

1. Sit in a chair or on an exercise ball and spread your legs slightly wider than shoulder width. Lean and reach between the feet to touch the floor.
2. Lay down on your back, flex knees up to chest and grip hands together behind knees, pull thighs towards the head while rounding your lower back.
3. Stand with your hands lightly clasped over your chest; turn your upper body to one side then to opposite side. Hold every position for 30 seconds.

fitness tipsWork the rhomboids by powerfully compressing the shoulder blades towards each other. Add level of resistance with seated rows, where you pull back strong with a two-handed grip connected to a cable, while again compressing the shoulder blades towards each other. Do bent-over rows, picking up a weighted bar from the ground while again compressing the shoulder blades. For bent overs, bend at the hips, not the waist, and keep the back straight, don’t curve.

The latissimus dorsi, or lats, are big muscles which go from the front of the underarm all the way to the backbone, can be strengthened with the popular lat pulldown, seen at every fitness center. Adjust your grip to work the whole muscle. Move your grip from wide to narrow on the bar; do it with fingers turned both outward and inward.

Another essential set of muscles to develop and beef up are the spinal erectors, 2 thick columns of muscle on either side of the spine. Developing them provides better protection to the backbone, but just as essential, solid spinal erectors provide an athlete more balance and power. The ideal activity for these muscles, given that you have no back issues, is the great morning. Put a bar on the back of the neck and shoulders. Keeping the back straight, gradually bend over until the bar is parallel to the floor, and then carefully straighten up. Verify with the doctor to find if you are in condition to do this exercise.

Lastly, do not ignore the obliques, essential key muscles on the side of the body. They are seldom thought of as back muscles, but their inputs with turning movements contain a lot of participation with the back. While many fitness centers have an oblique bench, you can get similar benefit at home, just by holding a dumbbell or weight plat against your upper body while turning from side to side and bending over from side to side.

When your back muscles are formidable, your athletic gains will strengthen significantly.


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Fitness Tips: Rep Ranges That Trainers Will Recommend For Various Fitness Goals

Have you wondered if you can build more muscle by taking more weight and decreasing the repetition?

This is a very common question.

fitness tipsThe following are repetition ranges usually recommended by trainers for different fitness goals:

• One to six (low reps): Enhance strength
• Seven to twelve (medium reps): Develop size and strength
• Twelve to fifteen (high reps): Builds endurance

If you are aiming to develop muscle size, 10 reps is a suggested target for you. Twelve or fourteen reps (12 or 14) is good for developing endurance more than size.

Muscles only grow when you put force on them, meaning you need to overload your muscles with more resistance. In other words, heavier dumbbells and heavier weight plates are needed.

Adding resistance means harder to maintain same rep than before, but this is just fine. Keep pushing until you get the suggested rep.…

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Reasons Why Certain Songs Will Be Included In A Body Pump Tracklist

As you will soon discover when you attend your first Body Pump class that they will use many different types of music. The main aim of any Body Pump Tracklist is to help get you motivated to participate in the workout.

Every piece of music that appears on such tracklists has been chosen for a specific reason. The first piece of course will tend to be quite a slow piece this is there to help you warm up correctly to ensure that you don’t risk getting injured when actually doing the more vigorous parts of the workout.

As for the next songs that appear on any Body Pump Tracklist you will find that these have a more upbeat tune to them. The aim of these particular songs is not only to help get your cardio vascular system working harder but also to help you feel good about what you are doing.

If you are enjoying listening to the music as you do your workout then of course you are going to find that sticking with this particular fitness regime becomes a lot easier. The reason for this being that you are more motivated to stick with it.

Also as you listen to the songs playing you will find that generally they come with very positive lyrics. The reason for this being that it has been discovered that you will then feel positive about yourself and you will then find that you work harder as you want to achieve the goals you desire.…


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