Winter is on it's way and the one thing that's a must not only in the winter but all year round in the gym is to warm up. People think of it as a waste of time and feels it does nothing for them but there's important things they don't know.
You come to the gym and plan to hit them weights hard and get a good workout in a short amount of time so they go right into their workout without warming up. That's understandable especially for those who work a lot of hours but they don't understand that warming up doesn't have to burn up a half hour or so. Warming up could be done in as short as five minutes for some people.
Some people also feel that they won't get an jury while working out and feel warming up won't make a difference. Truth is, it WILL. A key reason for warming up is to prevent any injuries from occurring. Think about it, you go for a workout and have your routine planned for the entire day and week and end up injuring yourself. Then you can't workout until you recover. Some injuries could take months to recover from which means months out of the gym which equals a physique you probably won't want. I'd rather take a few minutes to warm up then sit on the sideline for months.
Warming up could be done in many different ways. You could walk on a treadmill or another cardio machine for 10 minutes before you workout followed by some stretching. You could perform a light set or two of the exercise you are about to perform before you start a real set. You could do rotator cuff exercises for five to 10 minutes followed by some stretching before you train your upper body. While doing any of those strategies, a sweatshirt or long pants could help you get warmed up quicker. Everyone has a different way of warming up and getting blood into the muscle group they are going to train.
With all this information you have gathered, hopefully you will warm up before every workout if you don't currently. It should be taken serious year round but should have extra attention during the winter when your muscles are colder and at more risk of an injury. Stay warmed up and injury free.
Sunday, September 26, 2010
Sunday, May 2, 2010
Why Can't I Grow?
This is a question asked by tons of people who spend A LOT of time at the gym daily. Some go anywhere from two to six hours sometimes . I too was one of those thinkers when I first started and I will tell you there were NO results what so ever. I was in the gym too long overtraining and worse of all, starving my body of important nutrients through out the whole time I was at the gym. I also would train six to seven days a week. My training has changed A LOT since then.
Now a days, I train four maybe five days a week. I now train about one to one and a half hours. Since then, gains have come. I learned a very valuable thing that I would like to share with you and that is you grow outside of the gym. Inside the gym is where you break down the muscles so you can afterwards, feed your body important nutrients to start the recovery process. The most popular product to use post work out is whey protein. I personally love whey protein isolate or hydrolysate with some antioxidants and glutamine and sometimes creatine. Now that's the start of the recovery process (postworkout) but the most valuable time to recover is when you're at sleep. Eat proper foods through out the day and night to add some more nutrients to the system so when you go to sleep the muscles will recover and grow properly. Six to eight hours sleep is ideal. It's also a good idea to take a couple days off during the week to fully rest your body. It's not only essential physically but mentally too. Not to mention, it's kind of hard to fit time in to workout daily for most. On your off days, you could throw in a little cardio whether you are bulking or cutting. That could also lead to faster recovery by delivering blood flow full of nutrients through the body.
In order to achieve more muscle size and strength, rest, proper diet, and good supplementation are more important than just working out at the gym.
Now a days, I train four maybe five days a week. I now train about one to one and a half hours. Since then, gains have come. I learned a very valuable thing that I would like to share with you and that is you grow outside of the gym. Inside the gym is where you break down the muscles so you can afterwards, feed your body important nutrients to start the recovery process. The most popular product to use post work out is whey protein. I personally love whey protein isolate or hydrolysate with some antioxidants and glutamine and sometimes creatine. Now that's the start of the recovery process (postworkout) but the most valuable time to recover is when you're at sleep. Eat proper foods through out the day and night to add some more nutrients to the system so when you go to sleep the muscles will recover and grow properly. Six to eight hours sleep is ideal. It's also a good idea to take a couple days off during the week to fully rest your body. It's not only essential physically but mentally too. Not to mention, it's kind of hard to fit time in to workout daily for most. On your off days, you could throw in a little cardio whether you are bulking or cutting. That could also lead to faster recovery by delivering blood flow full of nutrients through the body.
In order to achieve more muscle size and strength, rest, proper diet, and good supplementation are more important than just working out at the gym.
Tuesday, April 13, 2010
I Need a Gym to Change My Physique
A LOT of people are under the impression that they need to buy a gym membership in order to change their physiques. Yeah a gym will have loads of different exercise equipment but is it a must have? Absolutely NOT.
Don't get me wrong, it is great to have a gym membership for numerous reasons. First off, you have access to many different exercise machines. Exercise variety is great for training. Keep the body guessing and results will come. You also have more motivation when you are at the gym. Seeing a bunch of people work hard sometimes inspires others to work hard at the gym. If you are experienced with fitness and have the time and the money for a gym membership, you should definately consider getting one.
A gym membership may not be the best idea for some individuals. A lot of people don't have the time to get to the gym because of work, family, etc. Some people can't afford a membership. Some are even intimidated by the gym environment. If you are one of these people, don't panic and read below.
A set of adjustable dumbbells or barbells are all you really need to achieve the physique you want. Yes you read correctly, you only need a set of adjustable weights to achieve your goals. You can perform numerous exercises using an adjustable set hitting every muscle in your body. You can even use your own body weight for certain exercises as well. Some think the machines sold in stores are great but in my opinion, they cost too much for what they are worth and most just end up collecting dust and taking up space. One problem that may occur with having your own weight set is you may not know how to perform any exercises. That's where a trainer comes in handy. Don't be under the impression that you have to have a trainer forever you can simply hire a trainer for a month or so and you will learn how each muscle is worked and how to perform each exercise correctly and safely. If you're told differently they are full of sh*t!! The only reason to have a trainer for a long period of time would be if you have certain injuries or have motivational issues.
I hope this entry has helped you realize that a gym membership is good to have but not necessary. If you are looking to buy a machine for your place, I hope you learned a set of adjustable free weights would be a better and cheaper investment. If you are one of those people with or without a gym membership that has no experience exercising, consider hiring a trainer to prevent any injuries and to educate yourself on exercising properly.
Don't get me wrong, it is great to have a gym membership for numerous reasons. First off, you have access to many different exercise machines. Exercise variety is great for training. Keep the body guessing and results will come. You also have more motivation when you are at the gym. Seeing a bunch of people work hard sometimes inspires others to work hard at the gym. If you are experienced with fitness and have the time and the money for a gym membership, you should definately consider getting one.
A gym membership may not be the best idea for some individuals. A lot of people don't have the time to get to the gym because of work, family, etc. Some people can't afford a membership. Some are even intimidated by the gym environment. If you are one of these people, don't panic and read below.
A set of adjustable dumbbells or barbells are all you really need to achieve the physique you want. Yes you read correctly, you only need a set of adjustable weights to achieve your goals. You can perform numerous exercises using an adjustable set hitting every muscle in your body. You can even use your own body weight for certain exercises as well. Some think the machines sold in stores are great but in my opinion, they cost too much for what they are worth and most just end up collecting dust and taking up space. One problem that may occur with having your own weight set is you may not know how to perform any exercises. That's where a trainer comes in handy. Don't be under the impression that you have to have a trainer forever you can simply hire a trainer for a month or so and you will learn how each muscle is worked and how to perform each exercise correctly and safely. If you're told differently they are full of sh*t!! The only reason to have a trainer for a long period of time would be if you have certain injuries or have motivational issues.
I hope this entry has helped you realize that a gym membership is good to have but not necessary. If you are looking to buy a machine for your place, I hope you learned a set of adjustable free weights would be a better and cheaper investment. If you are one of those people with or without a gym membership that has no experience exercising, consider hiring a trainer to prevent any injuries and to educate yourself on exercising properly.
Sunday, March 28, 2010
I Don't Workout
You will hear a lot of people admit that they don't workout and are proud of it. These are the type that usually are just trying to hide an excuse to not do anything exercisewise because:
1. They think they are healthy no matter how they look or eat.
2. They are nervous because they wouldn't have an idea of how to exercise properly.
3. They are saving money and don't want to spend the money on a gym membership, equipment, or a trainer.
4. They don't realize the great effects working out will do for them long term but instead look for results instantly.
5. They don't want to go through soreness that people get after working out.
6. They are too tired after work and want to relax.
7. They are not training for any sports.
These are the main excuses that lead to that question. What they don't understand is that exercise can easily fit in their lives. You don't have to go buy a gym membership for 500 a year. You don't have to wokrout two hours a day after a long day at work. You don't have to be an athlete to workout. You won't get reults instantly but will if you keep with it.
Whether you think you are healthy or not, you should still exercise. If you are already healthy, you will maintain the health staus you are currently at if you exercise. If you think you are healthy but don't look it in the mirror or in other peoples eyes, you should exercise to improve your physique so you are healthy inside and outside.
You should never be nervous working out in front of other people. Everyone who started working out didn't know how to do many exercises properly but in time learned. Watch how other people perform the exercises or for more professional help, hire a personal trainer. You learn more with experience.
Exercising doesn't have to cost so much money. You don't need a membership or a trainer. You can easily exercise by walking around your neighborhood. Perform some push ups, sit ups, bodyweight squats, etc. at your own home. You can even buy a cheap little 10 pound dumbbell kit and perform exercises with those too.
Exercise should be done to help you in the long term not just for a couple weeks to look good at the beach. Why ruin the physique and the good health you worked so hard for? You should exercise and diet good all year round not just to look good and fell good but for better overall health. If you are one of those who only exercises in the spring to look good for the beach, wouldn't it be easier if you were in good shape to begin with? Think about it, stay lean and healthy all year round exercising and eating clean, it would be easier to cut (tone) up your body come beach time right? Remember though your overall health is more important and it will help with health problems that could occur.
The soreness factor is what scares most. It's a normal thing we all go through and in time, you will love it believe it or not. It may not even occur after a certain amount of time. It lets you know that you worked hard at the gym and that's why most love it after a while. If it bothers you that badly, ice will help but it is something you should work through through out the day even if it's touch on your day. Stretch after each workout to possibly lessen the soreness in that muscle group.
Work long stressful days at work? Don't want to have to workout an hour more because your energy is low. Believe it or not, exercise will help increase your energy levels over time. Not to mention as little as a half an hour a day would even be beneficial to you. And one thing that most stressful workers will like to know is that exercise is a great stress reliever. I'm one of those stressed out workers and let me tell you, the time I'm exercising, I'm free from all the drama or whatever from working. If I didn't exercise, I'd go crazy with all the stress I go through.
Not an athlete? It doesn't matter if you compete or not what matters is how you feel and how your health is. Athletes work hard not only for their own health but for the sports performance. You on the other hand should workout for overall health, stress relief, energy, and to feel good about YOU. You can even consider yourself an athlete if you exercise daily just consider weightlifting or running etc. your sport.
I hope this gets those that think it's okay not to workout to think twice about their feelings towards excercise. This is something very important not just for certain people but EVRYONE. Go out and make a difference in yourself whether it's buying gym equipment for the house, walking around the nieghborhood, buying a gym membership, hiring a trainer whatever and starting feeling good about yourself and your health.
1. They think they are healthy no matter how they look or eat.
2. They are nervous because they wouldn't have an idea of how to exercise properly.
3. They are saving money and don't want to spend the money on a gym membership, equipment, or a trainer.
4. They don't realize the great effects working out will do for them long term but instead look for results instantly.
5. They don't want to go through soreness that people get after working out.
6. They are too tired after work and want to relax.
7. They are not training for any sports.
These are the main excuses that lead to that question. What they don't understand is that exercise can easily fit in their lives. You don't have to go buy a gym membership for 500 a year. You don't have to wokrout two hours a day after a long day at work. You don't have to be an athlete to workout. You won't get reults instantly but will if you keep with it.
Whether you think you are healthy or not, you should still exercise. If you are already healthy, you will maintain the health staus you are currently at if you exercise. If you think you are healthy but don't look it in the mirror or in other peoples eyes, you should exercise to improve your physique so you are healthy inside and outside.
You should never be nervous working out in front of other people. Everyone who started working out didn't know how to do many exercises properly but in time learned. Watch how other people perform the exercises or for more professional help, hire a personal trainer. You learn more with experience.
Exercising doesn't have to cost so much money. You don't need a membership or a trainer. You can easily exercise by walking around your neighborhood. Perform some push ups, sit ups, bodyweight squats, etc. at your own home. You can even buy a cheap little 10 pound dumbbell kit and perform exercises with those too.
Exercise should be done to help you in the long term not just for a couple weeks to look good at the beach. Why ruin the physique and the good health you worked so hard for? You should exercise and diet good all year round not just to look good and fell good but for better overall health. If you are one of those who only exercises in the spring to look good for the beach, wouldn't it be easier if you were in good shape to begin with? Think about it, stay lean and healthy all year round exercising and eating clean, it would be easier to cut (tone) up your body come beach time right? Remember though your overall health is more important and it will help with health problems that could occur.
The soreness factor is what scares most. It's a normal thing we all go through and in time, you will love it believe it or not. It may not even occur after a certain amount of time. It lets you know that you worked hard at the gym and that's why most love it after a while. If it bothers you that badly, ice will help but it is something you should work through through out the day even if it's touch on your day. Stretch after each workout to possibly lessen the soreness in that muscle group.
Work long stressful days at work? Don't want to have to workout an hour more because your energy is low. Believe it or not, exercise will help increase your energy levels over time. Not to mention as little as a half an hour a day would even be beneficial to you. And one thing that most stressful workers will like to know is that exercise is a great stress reliever. I'm one of those stressed out workers and let me tell you, the time I'm exercising, I'm free from all the drama or whatever from working. If I didn't exercise, I'd go crazy with all the stress I go through.
Not an athlete? It doesn't matter if you compete or not what matters is how you feel and how your health is. Athletes work hard not only for their own health but for the sports performance. You on the other hand should workout for overall health, stress relief, energy, and to feel good about YOU. You can even consider yourself an athlete if you exercise daily just consider weightlifting or running etc. your sport.
I hope this gets those that think it's okay not to workout to think twice about their feelings towards excercise. This is something very important not just for certain people but EVRYONE. Go out and make a difference in yourself whether it's buying gym equipment for the house, walking around the nieghborhood, buying a gym membership, hiring a trainer whatever and starting feeling good about yourself and your health.
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