Wednesday, November 2, 2016

How's that working for you?

I constantly see guys killing themselves at the gym. Too many sets, too much time on the treadmill, or straining themselves to lift way too much weight. That last one will hurt your back and make you miserable.

I use a simple theory- keep the workouts short but steady. One machine to another with little time in between. Do HiiT training to warm up, if you need it, and maybe some moderate stretching for  keeping the back limber.

Train 4-5 times a week so you have enough rest to recover fully.

Thats it - If you want an example here:

Warm up-  Cycle 4 to 5 minutes, 30 seconds moderate, 20 seconds at max pace.

Ab training- alternate Leg raises with machine crunches. Use as much weight in the crunch as you can for 5-8 reps. After a warm up set with moderate weight for 8 reps.

Day one - Legs, Back , Bicep.    Use machines or free weights, and after a moderate set to warm up, use max weight for 6-8 reps or failure. Whatever your choice of exercises are. Change these frequently to keep it interesting and different.

Day 2- Chest ,shoulders, triceps.. Same idea as above. AB work, cycle, then you choice of routine for these muscles.

I take a sauna afterwards for 15-20 minutes, Shower and done.

The whole thing takes 45 minutes .... IT works!
Combined with proper nutrition this can make a big change in your life without killing you, or taking hours and hours to get through.

Remember to max out on the weight after the initial warm up on each machine or movement.

You should only be able to get 6 or so reps before you fail.

Saturday, October 1, 2016

3 Moves for a Stronger You

Keep it simple, that is one way to be sure you are progressing in maintaining your body.

Here are 3 moves, basic but beneficial. 

Practice these at your ability and then work up to get more out of them. 

Squat- no weights needed. Just squat as low as you can, trying to keep your feet flat on the floor or ground.
tips-  extend you arms if you have trouble with balance.
Hold on to a chair, table, or whatever for stability to start.
Stand on slightly angled ground to help with balance as well.
You should after a time be able to get lower and more steady.
 This is a simple but effective move for  legs, back and overall tone.

Push up= we all know how to do these correctly, or do we? 

Arms directly under shoulders, elbows back, push down not out. 

Go all the way down flat, not stomach or chest first. Push up slowly. Breathe!

For more challenge, put one leg on the other crossing the ankles. Do one good one if that is all you are able. Aim for 20-25 repetitions.

That's it for now. 

Just these two moves when done correctly and often can be very helpful for overall fitness.