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Strength Training For Rapid Weight Loss


Did you know that muscle naturally decreases with age? And if you don’t replace the muscle, fat will take its place, talk about motivation! Which is where strength training comes into the picture because it can help preserve muscle at any age.

Either way, strength training should be a part of any good weight loss program anyway, because as you increase your lean muscle mass your body becomes better at burning fat! Now let just mention that when I say, “Strength training” I don’t necessarily mean that you have to be ‘Mr. Muscle’, but having a good percentage of lean muscle can really go a long way in helping you with losing weight.

Benefits of strength training

1. Develops strong bones

2. Reduces your risk of injury

3. Boosts your body image

4. Improves your stamina

5. Better night’s sleep as with all exercise.

Your strength training options

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

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How To Get Mad Hops and Seriously Increase Your Vertical

Being a good shooter is just not enough to cut it in today’s fast-paced game. If you want to get noticed then you need to get mad hops and increase your vertical.

Think about it, most of the superstars in the NBA these days have serious athleticism and crazy hops. Likewise, the players who get the attention of the scouts at the high school and college levels are usually the ones who are playing above the rim…heck, who needs to shot the ball over a defender when you can just JUMP over him instead, right?

Increasing your vertical leap can not only fix your permanent position on the highlight reel, but it will help to increase your explosiveness, speed and agility in other areas of your game. At the end of the day, coaches love players who can dominate, and great hops can allow you to dominate and take over a game.

The following are recommendations that you should be incorporating into your workouts in order to increase your vertical and get mad hops.


Plyometrics are some of the best exercises that you can do for getting a better leap, since they are a practical exercise designed to train your entire jump mechanism and especially the fast twitch muscles that are essential to develop explosiveness and a higher vertical. They are a proven vertical training method for all athletes from basketball to volleyball to high jumpers.

Weight Training

While using plyometrics can get you an extra few inches, it’s going to be difficult to really get air time unless you combine it with weight training. Yeah, you may see some guys dunking that are stick-thin but in general, the stronger your muscles are the more power you’ll generate and the higher you’ll leap.

The two best weight training exercises for getting mad hops are:

  • Squats
  • Calf Raises

These will work the major muscle groups of the legs (and lower back in the case of squats) and the most important ones for jumping. Getting some solid all-body weight training in will help your hops, but also make you a much stronger and more explosive player on the court…aka, a nightmare for defenders.

Try wearing some ankle weights or a weighted vest during your training sessions to get used to a heavier weight. Once you take them off you will feel a lot lighter and this alone can add an extra inch or two to your vertical.


Many folks neglect the importance of training your abs to get more inches on your vertical. Your abdominal muscles as well as your back are heavily utilized in jumping, so getting some solid ab work into your workout program is recommended to get mad hops.


Don’t neglect your stretching either. This is a hugely overlooked factor in vertical jump training.

When you stretch, your muscles are temporarily made weaker…at which point they begin to repair themselves and become stronger as well as being more flexible and less prone to injury.

The hip flexors are heavily utilized in the jump mechanism and it is therefore essential to perform regular stretching routines to loosen up and strengthen these muscles for better hops.

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Bodyweight Calisthenics and Dumbbells – The Perfect Combination?

It is no secret that exercise is something that should be a part of everyone’s lifestyle. The reasons or motives to exercise may be different for each person. Some want to lose weight and burn fat. Some want to build muscle. Some want to improve health and performance. But regardless of the reason for exercising, everyone wants the “best” exercise program.

This is where the problems start. What is the “best” workout? And the fact is, there is not one workout program that is right for every person and every goal. So, instead of trying to find the absolute, ultimate best workout… use the workout that is best for you and your goals.

In my opinion, the use of bodyweight calisthenics and dumbbells is the best way to exercise for just about any goal. So, regardless of what workout program you decide is right for you, they should include bodyweight and dumbbell exercises. Here’s why…

Exercise Is About Movement

Unfortunately, when people think about exercise, they think about muscles. “This exercise works this muscle”. This way of thinking originated and was made popular by bodybuilders an is now mainstream. The problem is, the majority of exercisers are not bodybuilders!

The truth is, exercise is about movement. It is about being able to move your body around in an efficient manner. It is also about being able to move around other objects, of a variety of weights. That is why bodyweight calisthenics and dumbbells are great for training the body to move either with or without weighted resistance.

Bodyweight Calisthenics Are Perfect For Training Unweighted Movements

Many people have been trained to think that exercise is weight lifting and cardio. Use weight lifting to improve strength and build muscle. Everything else falls in the vague category of “cardio” and improves heart and lung function. This is the wrong way to think about it.

Just think of all the challenges of work, sport and life that require the ability to move your own body around. The real world is full of challenges that don’t fit into the weight training/cardio format. So, use bodyweight calisthenics to train the body to move the way it was meant to move… without added resistance.

Dumbbells Are Perfect For Training Weighted Movements

The other type of challenges you’ll face in sport, work and life requires the movement of a weighted object. And more often than not, this movement will be done with both limbs in unison, one at a time or in an alternating fashion. So, train yourself for these real world challenges by using dumbbells as your weighted resistance.

The furthest away from real world training you can get is using gym machines. Being strapped into these machines train muscles, not movements and make only small improvements to real world abilities. You do want to perform great outside the gym don’t you?

As you can see, the combination of bodyweight calisthenics and dumbbells is perfect for training the body to move both in weighted and unweighted situations. Not only will this improve performance for real world challenges, but it builds great looking bodies as well. To better prepare you for the challenges of bodyweight and dumbbell workouts, your body will shed that ugly fat, build athletic muscle and improve cardiorespiratory endurance. So, if you’re looking for the “best” workout, look no further than bodyweight calisthenics and dumbbell workouts.

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4 Keys to Recovery From Basketball Training

Most players simply play too much basketball. The days of training 6 hours per day in an attempt to be like Kobe Bryant and Larry Bird are DEAD. Embrace short, high intensity basketball workouts or fall behind your competition.

Basketball players in particular are notorious for over training and need to make sure they recover especially well. This allows you to work on your athletic ability in the off season and actually make progress instead of spinning your wheels.

In the off season you should be making a point to train your athletic ability harder and make more progress. You can’t train on the court more than an hour or so per day, 4 or 5 days per week if you want to make progress in the gym. It can’t be done.

Get off the court and start recovering.

If you take a look at the professionals and NBA players, the main difference between those guys and lower level players is their body. There are plenty of high school and college players who are close to an NBA skill level (seriously, you’d be surprised) but they just can’t play with the pros because they are too small and weak.

But anyway, I shouldn’t have to sell you on the idea of making yourself stronger and more athletic in the off season, that should be obvious to you. What’s important to understand, however, is that recovery is key to making progress in your basketball training.

Here are 4 of my quick and dirty tips for supercharging your recovery:

First, sleep at least 9 hours per night, with as many of those hours as possible coming before midnight. In a perfect world, you would sleep from 10 until 7.

Second, foam roll every single day to break up all the scar tissue and adhesions in your muscle that get tied up when you train hard for basketball.

Third, eat whole, unprocessed foods 4-6 times per day. This will give your body the building blocks it needs to recover.

Last, take naps during the day for no longer than 15 minutes. You might not fall asleep but the simple act of lying down and turning off your brain will greatly accelerate your progress.

Those are 4 of my quick and dirty tips for accelerating your recovery from your basketball training. Add them to your training and you will be successful.

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Here is the Best Way to Get Ripped by Body Type

The best way to get ripped is to understand your individual body type and design a program that fits it and your lifestyle. There are three general body types. This includes the ectomorph, mesomorph, and endomorph. By recognizing what type of body you have, you can develop a program to address your specific challenges to building a ripped physique.

Here is a more detailed description of the different body types:

Ectomorph – These individuals are generally considered lucky by their peers. They are typically very lean and naturally carry very low body fat. The best way to get ripped for an ectomorph involves putting on lean muscle mass. The challenge they face in developing a ripped physique is putting on enough muscle mass to be considered ripped instead of just skinny.

Endomorph – These individuals are the exact opposite of the ectomorph. If an endomorph even smells the food, an ectomorph will gain 5 pounds! With exercise, they easily make strength gains, but they face challenges in developing a ripped physique as they try to lower their body fat. For an endomorph, the best way to get ripped involves lowering their BMI.

Mesomorph – These individuals are the luckiest of the three. They have naturally athletic bodies that respond equally well to both diet and exercise. The challenges they face in developing a ripped physique are usually just issues of dedication and information. The best way to get ripped for a mesomorph involves committing to their body.

Here is the best way to get ripped by body type:

The ectomorph needs a routine of serious strength and muscle building exercises. Free weights as body weight exercises will be too easy for them, and they will expend too many precious calories before they even begin building muscle. Low repetition and heavy weights are needed. Supplements should be taken, accompanied by intense strength building workouts. The best way to get ripped for the ectomorph is to train like a powerlifter.

The endomorph has the hardest time developing a ripped physique. I have trained vegetarian endomorphs who had a hard time reaching their goals, but it can be done. For the endomorph, the key is cardiovascular training and close attention to diet. The best way to get ripped for the endomorph is to stay motivated. Since often it takes awhile for the endomorph to see results, it is often helpful to keep a journal during their training routine. The journal should include information such as how they are feeling, and interactions they have had during their day. Often the journal will help them see improvements in their quality of life that would go unnoticed if they were only looking at the mirror. This often is the key to get the endomorph through the building phase until the physical results are more noticeable.

Finally, the mesomorph is naturally athletic. The mesomorph’s routine really depends on how ripped they want to get. Because of their easy gains, and how they readily respond to training, mesomorphs can get lazy in the gym. The best way to get ripped for a mesomorph is to commit to regular training. Generally, a modest free weight or body weight exercise routine combined with some sort of cardiovascular exercise will get them to their goal.

Lastly, regardless of your body type, it always helps to take supplements. The best way to get ripped includes the right diets, exercises, and supplements. There are many different supplements on the market, but make sure to take proven supplements that will help you get ripped quickly!

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Bodybuilding For Hardgainers – Never Be Called Skinny Again

Bodybuilding for hardgainers is like kayaking with a one-piece paddle, while those genetically gifted body-builders are going at it with a proper 2-piece paddle. What the hell does that mean? It means it’s more difficult, but it is possible if you do it right. This is because genetically your body is less prone to stacking on muscle.

Unfortunately, a lot of skinny guys use the term hard-gainer as an excuse and limitation to why they can’t gain weight. What you should do is just the opposite. Since bodybuilding for hardgainers is difficult but possible if done right, as a skinny guy, you should be motivated to work twice as hard and twice as smart to gain muscle.

This article will serve as a “bodybuilding for hardgainers” guide.

Why am I a good candidate to tell you about this stuff? Well, I am one of the guys who had to face this problem, and as hard as I tried I just could not gain muscle. I worked out so hard, and ate lots, but nothing seemed to work. I took supplements and everything only to watch the scale not move a single extra line when stepping on it. I hated being skinny and I just didn’t want to be that tiny guy anymore. I didn’t want to be the smallest one of my cousins and the smallest one of my friends, so I started bodybuilding for hard-gainers.

The first thing we need to do is eat a greater quantity and better quality of muscle building food than others. This includes more water, more good carbohydrates, more proteins, and more good oils and fats than other people consume.

The next thing we need is rest. Lots of good quality rest. Go to sleep early, and wake up early. Add on a couple of power naps if you want. Remember however, that just because you’re a “hardgainer” doesn’t mean you won’t get fat with this diet and rest. If you want this to be a ‘bodybuilding for hardgainers’ diet, then you need to add a great work out to it.

The ‘bodybuilding for hardgainers’ workout is one intense workout. Chose a nice 8-12 rep range and work out each muscle group once a week, unless you’re doing full body circuits, which are great too. Do at least 3-4 sets and make sure you go as heavy as you can without hurting yourself. In addition you should switch up your exercises, weights, set and rep range every 4-6 weeks to ensure you don’t plateau and for maximum muscle gains.

Bodybuilding for hardgainers is not impossible. It just requires a HARDER and SMARTER muscle building strategies. A large quantity and good quality diet plan, with plenty of rest and a great workout plan are the foundations for bodybuilding for hardgainers. Get the right attitude. Don’t make your being a “hard-gainer” an excuse. instead make it a reason to work harder and smarter.

I know it might be discouraging looking in the mirror and seeing no change, but trust me if you do all this, in the end it will be totally worth it when you’re bigger than the guys who make fun of your size now.

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John Wall Dunking Or How to Add 10 Inches to Your Vertical Jump

Did you see John Wall dunking on former NBA-All-Star Jerry Stackhouse? What about his between-the-legs-dunk in the City of Palms Dunk Contest? In case you didn’t know, John Wall, the #1 NBA Draft Pick of 2010, has a 39-inch vertical (his maximum vertical reach was 11′ 8.5″; pre draft measurements).

Now if you want to improve your vertical it’s important to understand that it’s something you have to work on separately. For example playing as much basketball as you can won’t help – quite the contrary! It might even have a negative effect on your vertical jump. The reason is because this way you only train your “jumping endurance”.

But in order to maximize your vertical you need to work on your “jumping explosion”. Exercises designed to improve your jumping explosion are different from conventional ones like squats and calf raises: you have to do them very fast and at a high intensity.

It’s all about the quality, not quantity and intensity, not the amount of repetition. The key rule here is to do as many repetitions as you can at maximum speed. Believe it or not: rest is a key element in vertical jump training. Your muscles need a lot of time to recover. That’s why you should never do vertical workouts two days after another. A period of recovery (24-48 hours) is extremely important.

There are two other things you need to keep an eye on: stretching and nutrition. Make sure to stretch before (briefly) and after each workout. Stretching keeps your muscles flexible so that they can exert maximum force.

Apart from rest, your muscles need protein (for example eggs, chicken breast, turkey, beef, fish, shellfish) and magnesium to grow. However, keep in mind that you shouldn’t take more calories to you as you burn during the day. Otherwise you will gain weight which will slow down your progress dramatically.

For a concrete vertical program, I recommend the Jump Manual – it’s simply the best vertical training program available today – with concrete exercises, week charts, videos and more.

P.S. John Wall first dunked at the age of 14 (his listed height now is 6 ft. 4 in. (193 cm); weight 195 lbs (88 kg)).

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Dog Training of Spoodle Puppies

As whoever has ever possessed a spoodle puppy can testify to, training mans closest friend can be not just extremely challenging, however it may also be immensely annoying. Coaching your beloved dog may also be a considerable amount of fun, and when you are ready to learn a couple of tricks, it may be very satisfying. Major items to understand is the fact that dog training begins from the minute a person bring your new spoodle puppy home. Because housetraining is actually essential, except if you are ready to clean up your own dogs mess for ten or even more years, as a matter of fact, unless you are sure you are ready to commit training your own dog, you shouldn’t also consider getting one out of primary. Okay, instead of waste any longer words, let’s check out several great, proven coaching your beloved dog tips.

1. Forget about Workshop Sessions

Now, contrary to everything you might have heard, training your pup will not need hours and hours of your energy. As a matter of fact, all it requires is about 10 to twenty minutes every day. Any more than this and you will be wasting time because canines only have a comparatively short attention period. Providing you use the correct coaching your beloved dog as well as techniques, your most stubborn doggie can be taught simple commands very quickly in all.

2. Choosing a appropriate Name for aggressive dog training

Ideally, you have to select a name which is easily recognizable for the dog. Specifically, avoid names which sound nearly the same as words or even commands you might want to coach your dog later on. You should also try to produce a point of his / her names as often as possible, especially in the beginning, since unless you can easily get the dogs attention, you will not have the ability to start with training, regardless of what coaching your beloved dog tips a person use.

3. Consistency

One of the very most important coaching your beloved dog tips you will actually come across involves uniformity. The significance of this can not be pressured enough, and if additional members of the family living in exactly the same home, you have to point this particular out to them too. Basically, for every command you would like to teach your own dog, you have to select a specific word, as well as from that time on, no other term should ever supply for that particular command. For instance if you would like your pet to sit whenever you say sit, avoid ever use the phrase “sit down”. Numerous dog owners utilize “down” when they desire their dog to are located down, and if after this you tell your puppy to sit down, your pet wont know whether or not it should sit, or even whether it should are located down.

4. Get into the Routine

While it is possible to spend some time dog training once you feel like end, getting into a group routine will surely make your work a whole lot simpler. Dogs depend on associating things, if you put your pet to bed each night at the meantime, she or he will eventually come to anticipate it, particularly if offer them some type of an idea when the time arrives. For example, you can give your puppy dog a small treat each night at the identical time, and prior to placing him to mattress. This way he can soon learn that after that treat is available in the evening, is actually time for bed, absolutely no queries asked.

5. Do not overload your spoodle puppies Brain

Once again, this really is probably the most essential dog training tips close to. Never try to teach your pet several commands at the same time. Instead, very first make sure he is got grasped a certain command thoroughly before you decide to try to coach him the next one. You will be sleep assured, there are absolutely no shortcuts here, and when уоu attempt to squeeze in a lot of too soon, your time and energy will simply end up being counter-productive.

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A Weight Loss Proposal Plan

You don’t need to buy a gym membership or expensive diet program to lose weight. All you need to do is have a plan and stick to it. First off, make the decision that you are going to exercise every day. You can combine cardiovascular and weight training into one exercise, or you can do cardio on one day and weight training on the next day. For cardiovascular exercise, you can go bike riding, power walking, running, roller skating, or get involved in a very physical sport. Good sports for cardio exercise would be basketball, racquetball, tennis or soccer. Swimming is also a great exercise for both cardiovascular and weight training since it tones your muscles.

For your weight training exercises, you once again do not need to spend a lot of money. You can buy a set of hand weights for less than twenty dollars to get you started. They will probably be sufficient for quite a while since it does take time to build both strength and endurance. It is important not to skip the weight training because it will put you at risk of losing muscle weight, which will make you weaker. A common misconception is that weight training will lead to visible muscle mass. Trust me; you will not turn into a body builder over night.

Learn what foods you should avoid eating, and avoid them. Generally speaking, you should avoid eating deep-fried foods, processed foods, foods containing refined sugar like baked sweets, chocolate, white bread, and anything that comes smothered in cheese (i.e. smothered cheese fries). Focus on eating healthy foods like fresh fruits, uncooked vegetables, whole grains breads, brown rice, lean meats and fish. Make sure you eat a mix of proteins (meat) and carbohydrates (pasta and breads).

For the best weight loss results, you should stop eating two or three meals a day, and try to eat six meals a day. Eating more often will help stop you from overeating because you won’t feel extremely hungry when you sit down. You should also make a conscience effort to drink at least 8 – 8 oz. glasses of water each day. The water will help prevent bloating and keep all your systems running smoothly. Now this plan won’t work over night. You should stick to the plan for at least eight weeks before making a decision on its effectiveness. Remember the basics and keep it simple. Weight loss does not need to be overly complicated.

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Tri Ripped Review – Is It Right For You?

Ben Greenfield, creator of the Tri Ripped program, was tired of seeing a bunch of other workout programs pushed on triathletes. Programs like Insanity, P90X and X-Fit (while all good in their own right) just are not made for the everyday triathlete. Ben decided he would take his background as an Ironman triathlete and winner of the Trainer of the Year award and put them into an everyday program designed specifically for triathletes. Thus the birth of the Tri Ripped program.

Ben has coined the term “skinny-fat” to describe the less than desirable look that many triathletes achieve. They have small, gaunt looking arms, a skinny neck, shoulders and end up with a small pooch of a belly that really looks awful. Instead of looking like phenomenal athletes, they look like malnourished children. Ben, with a background previously in body building, understands that a person can achieve a cut, beach sexy body and still achieve their desired triathlon results. A person doesn’t have to sacrifice looking good for speed.

I have personally been involved with Ben Greenfield for a number of years now, including receiving training from him and can tell you the wonderful insight that he has into what it takes to be a star triathlete is incredible. He understands the human physique and the reality that most people don’t have the time to devote their whole life to the pursuit of triathlon greatness. He has an incredibly real world approach to his training that can make a success of a day one triathlete or someone headed to Ironman glory.

Is Tri Ripped Right For You?

The real answer to that question depends on how set you are on being a triathlete. I am not talking a full time, devoted only to triathlon type triathlete but you are serious about getting in at least one competition this year that you would like to be a success. If the answer is yes, then you should definitely check out Tri Ripped. Ben takes all the guesswork out of the program so you know the when, how, why and how often to all your training schedule.

Ben has even offered up free access to some of his program, including a 7 guide series, to getting the sexy triathlete body you have always wanted while still having speed and strength during competition. Ben has been providing free training for years to those that just want a chance at achieving the success in triathlons that anyone deserves.

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