Cable Training

A great alternative to the barbells and dumbells are to be found in almost any gym. Cables.
An example of using these is to substitute for bench presses, which are very hard on the shoulders.
Use a reasonable weight that you can do 10 reps with. Set the cables at chest height or a little above, and pull in to the center of your chest while crossing your hands when they meet.

This is a fine pectoral builder.

You can do overhead presses, curls, rowing, shoulder raises, and more with cables.

Try this to get out of any rut you might be in with your workout.

Change is good.

Do it Right

I am amazed at how many people I see at the gym who simply have it wrong. They are banging away on exercise equipment without the clue for how to use to correctly.
For example, doing leg raise on parallel bar type equipment. Slamming their legs up and down fast.
Really you should be raising knees to chest or doing an "L" slowly then dropping the legs back slowly afterwards.

This is just one example where you will minimize the benefits you get and make yourself frustrated.

Go for slow, smooth movements that maximize the muscle use and engage it fully.

Fixing sore muscles

If you work out hard enough sooner or later you will be sore. A little soreness in the muscles is good as it tells you that you have done your job well.
To build muscle you must tear it down a bit first, then in the rebuilding process it becomes stringer and possible larger as well.

To treat sore areas, people have applied heat or ice. Rested, raised the affected area..and so on.

It is advisable however to get moving again, get the blood flowing back into that area and help the body heal though it's own process.

Rest, Ice, Compression, Elevation  does work but is slow and can be avoided by...well read this article and see.
Inflammation which causes the soreness, is a natural event that has healing closely behind it.

Maybe you have never done this

If you have never strength trained and wan to start. Great.
This is a good move for anyone.

You can begin by using your body weight to strengthen the muscles.
An example- Curl your arms up pretending that you are raising a weight. Feel the tension in the arm muscles, don't strain.

Just apply tension and relax, then do it again. After 10 or so repetitions you should start to feel the muscle swell up and maybe tighten a bit.

Do the opposite move, push down be bending from the elbow to tighten the tricep in the back of your arm..

Next push up your arms as if lifting a weight overhead. You should feel this in your shoulders.

These moves will start your training. Later you can replace them with lifting actual weights. Body tension exercises work!
 See information on Charles Atlas. This was from his Dynamic tension routine.

To Supplement or not to Supplement

If you work out and want to grow more muscle you need to eat protein, but often  that is not enough.
Supplement with Protein Powder. Choose a natural unsweetened or minimally sweetened product , preferably one that is also low carb. You want the protein and not the sugars.

Whey protein is good unless you restrict dairy. There are brown rice protein, hemp protein, soy protein and many more that will give your muscles the ability to grow and stay firm.

Mix the powder with purified water, whole milk, coconut water, coconut milk,  or almond milk. Any liquid that you prefer the taste of.
Ok just not beer. Not that I am against a little beer, but not right after a workout which is when you should drink your protein shake.


Other supplements that are helpful :
Magnesium- most of us are deficient in this and it can help prevent cramping especially those painful calf cramps. Take this after dinner.

Vitamin D3- Ultra important as we never get enough form sun exposure.

Vitamin C- 100 MGS daily is anti-aging and anti-cancer. Support for bones and blood.

Other supplements can be helpful, depending on your body's needs.

The main thing is to eat clean and healthy, Limited or no grains.

More on this later.....

What to do when not lifting

There should be days, sometimes even a few in a row where you don't strength train.

Your body needs rest and the regeneration that comes with it.

So what can you do on these off days?

A walk is great. Easy on the body and helps keep the blood flowing to those muscles that need repair to grow. Walk at least 45 minutes at a steady pace, but pause to enjoy the scenery. Drink water to stay hydrated, especially if the temperatures are high.

Stretch.  A good stretch is relaxing and helps to maintain your body tone. Start with basic YOGA stretches to warm up the back and abs.  Go slow and enjoy the sensation.
If you cam get into a yoga class on your off days that would be helpful.

Do light body weight exercise. A few push ups or some ab work can be good, but not if you just did that with weights the day before. The muscles need rest.

Enjoy you rest and make good use of the time. This is very helpful and will bring you back to the weights ready for more.

70 Year Old looks 20 years younger

Here is a 70 year old man - at the time this video was made...who looks awesome. He proves that heavy weights work for you. He looks 40.

be Inspired and train harder!