Exercise and Training

Achieving a New Body With Age

70-year-old-with-20-year-old-bodyMany people believe that the rapid deterioration of the human body as we reach old age is inevitable. While this is partially true, most of this is the result of a transition to a sedentary lifestyle.

Recent scientific studies show that muscle can actually be maintained quite well all the way up to the age of 85 years old.

So how do you maintain muscle and body composition through old age?

Weight lifting!

Resistance training puts stress on the muscle to that it can be repaired to become stronger and if your diet is right, you can actually gain muscle volume which makes you appear decades younger.

How do I get started?

Well first you will want to join a local gym or build a home gym that can suit both the upper and the lower body. Then you need to construct a workout program that can target important muscles that will develop into the new you.

There are many different programs and rep ranges to work with so my advice is to pick one and stick with it for a period of time before you try another one.

You will also want to work in the 3-5 rep range for strength and the 6-10 rep range for gaining muscle. So keep that in mind when choosing a program.

If you are a beginner, I recommend a 5×5 program. 5 sets of 5 reps for each exercise. However, there are many other programs that work very well for beginners.

If you are interested you may want to check out this Old School New Body fitness system review. It is a diet and exercise program developed by an older couple who have managed to completely take control of the aging process:

The key to success with any workout program is consistency. Actually use the workout routine as a routine part of your lifestyle. Like brushing your teeth every day, you should take care of your health everyday.

If you find working out routinely a huge challenge for you, try just taking a walk every day until it becomes a habit. Once you see the results, you will naturally want to start increasing the intensity and adding a solid weight training program into this routine.

Achieving an Aesthetic Physique

zyzz-physiqueOne of the main reasons people workout is to achieve great aesthetics. Me along with many others, aspire to push our bodies to adapt and build muscle. Achieving a great physique not only requires hard work and discipline, but the knowledge of exercise science and nutrition.

Don’t just jump right in and begin consuming a limitless amount of useless supplements. Try to learn about the things that really work before even considering a supplement.

A large portion of my knowledge comes from great fitness Youtube channels such as flexforall2. Then you have fitness programs like the Adonis Golden Ratio which has some good advice and tools to attaining the ideal proportions of a great “Adonis” like physique. Just remember to do the fact checking on your own before blindly believing everything you hear.

Once you attain a decent level of know how you can begin putting ideas to practice. There are a variety of lifting programs out there that get the job done. As a beginner you should make sure you include all of the basic compound lifts in your program (e.g squats, deadlifts, and bench press.) As you gain a solid foundation of muscle you can start to look at areas that are falling behind and begin to target them more. For example, I my chest is small in proportion to my arms so I throw in more chest exercises into my program to make up for it.

Nutrition is also very important. Never do a dirty bulk where you indiscriminately eat as many calories as you can. This will likely result in too large of a surplus and you will start to gain too much fat. Stick to a high protein diet with a low-moderate surplus relative to your BMR and enjoy the muscle gain without much fat. Then to get shredded all you will need is a few weeks to a month of cutting.

What is Barre Fitness?

Barre fitness is a relatively new fitness trend that is really gaining popularity – mainly because it is proving to provide good results. Barre workouts primarily focus on the lower body resistance, but also includes some upper body. These workouts help produce a healthy and lean body composition.

When you sign up for a barre class, you can expect to workout in a large open space with mirrors. Generally, you won’t have to wear shoes or socks when performing the workout. However, some people like to wear the socks with grips on them like a yoga or Pilates class.

What to expect in a Barre Class
The workouts are typically under 1 hour including warm-up and warm-down sessions. Barre fitness is designed for a variety of fitness levels and body types. People who have received their barre certification are able to properly teach the right techniques in a multi-level class environment. This means they will be able to modify some of the movements for beginners and show advanced movements for the more experienced. A good instructor will most likely have their certification and will be able to give you the safest and most effective workouts.

Below is an excellent 40 minute barre workout video you can try at home!

The Most Essential Gym Equipment For Your Home Gym

Building a home gym is a great way to get in shape for those who dread going to their local gym every day. Home gyms are extremely convenient, and can be just as effective as a commercial gym if done properly. So what gym equipment will get you closest to achieving your goals?

Power Rack

power-rack

I would consider a power rack one of the best pieces of gym equipment you can get because they provide a safe way to complete a large variety of different exercises. Most importantly, you can do the “Big 3” when it comes to lifting weights: Squats, Dead lifts, and Bench press. Many power racks even have a bar up top that allows you to do chin ups, or pull ups.

Power racks are also ideal in terms of safety. A good power rack will have adjustable bars that can catch the barbell if you fail a rep.

Olympic Size Barbell

olympic-barbell

Without this essential piece of gym equipment, your power rack will basically be useless. A barbell will allow you to do a variety of workouts like bench press, shoulder press, curls, squats, deadlifts, and more. Given that you can train every part of your body with a barbell, it will be an essential addition to your home gym.

Bench

adjustable bench

In order to maximize the amount of exercises you can do, you will need a bench. Ideally, you want a bench that is able to do incline, flat, and decline. An adjustable bench will greatly increase the amount of exercises you can do. Look for a quality bench that provides a lot of stability.

Weight Plates

weight plates

All of the above pieces of equipment will be pretty useless without some Olympic size weight plates. You can buy these individually or by the set (much cheaper this way).

Dumbbell set

dumbell set

A good set of dumbbells will basically complete your home gym. It will greatly increase the amount of exercises you can do. Some exercises include: curls, dumbbell flys, military press, lateral Raises, dumbbell rows, tricep extensions, and much more.

Curl Bar

curl bar

This is not a totally necessary piece of gym equipment but it is good to have. It can definitely add a variety of exercises to your arsenal. Be sure to get a curl bar that will be compatible with your weight plates.

Cardio Equipment of Your Choice

When it comes to cardio, it is important to choose a piece of equipment you enjoy the most. Some people prefer a stationary bike over a treadmill, or vice versa. Maybe you like the elliptical the best to burn those calories. Choose the one that you can see yourself doing for a long period of time. This will allow you to stay more consistent and help prevent you from dreading your workouts.

These are some of the best pieces of gym equipment you can have for a good home gym. You will be able to complete a huge variety of exercises within the convenience of your own home.

Personal Trainer Qualifications

The demands for a personal trainer have increased quite a lot in the past few years. It seems that people are looking to get fit now more than ever. As a result, this opens up a lot of opportunity for those who want to become a personal trainer as a career or even just a job on the side. If you are one who wants to get certified, you have to learn the personal trainer qualifications so you can get started.

The first thing you have to understand about getting certified as a personal trainer is that there are a number of certifications out there. There are also a lot of good options as the companies who are offering certifications are trying to outmatch the competition to become the ‘go to’ option for everyone looking to become a certified personal trainer. I recommend that you do the research to find a program which suits you the best. If you are looking to train for a particular gym then you should ask them what they require before making your choice.

If you are serious about becoming a personal trainer then you are going to want to do more than the bare minimum to be successful. This means that you will want to have the best certifications. Unfortunately, it seems the the most reputable certification programs are also the most expensive. However, many of these programs have options for you to pay in installments.

Being a personal trainer is more than just having the best qualifications – you also have to have what it takes to gain the reputation to become successful. This includes:

  • Being good with people.
  • A person who is able to motivate others.
  • Someone who is passionate about health and fitness themselves.
  • Someone who is actually knowledgeable about health and fitness.

I think the last point is very important. Just having a certification does not turn you into a expert who knows everything about health and fitness. In fact, there are many personal trainers who routinely spread false and potentially harmful information as if it were the undeniable truth. A personal trainer who is knowledgeable about the science of fitness is a very valuable one and people will take notice of this and recommend you as a good personal trainer.

Cycling to Stay in Shape and Garmin Edge 800 Review

Cycling is a great way to get in your cardio and stay in shape. Turning cycling in to a hobby is one of the best ways you can make fitness a integral part of your everyday lifestyle. You will burn a ton of calories and you can forget about worrying about heart disease or even gaining weight if your diet is in check. There are many people out there that have trouble finding a cardio exercise that they will enjoy. This leads them to end up dreading it every time and eventually give it up all together. If you haven’t tried cycling, you should. It is great if you are an adventurous type and love exercising outdoors.

Garmin Edge 800

If you are serious about cycling, you may want to take a look at the garmin edge 800 GPS. This GPS has a variety of different features, and can help you set new goals and personal records. Another reason this tool is good to have in your arsenal is the fact that it can keep track of your heart rate if you have the strap. It can also keep track of your speed, elevation, distance and many other things. It is good to have an all in one solution for navigating and keeping track of your heart rate because you will avoid the extra distractions. This will enable you to better focus on cycling and not getting lost!

Good Motivational Tool

There is also another feature that serves as a good motivational tool. This feature visually keeps track of your goal speed and your real time speed. If you find that you are lagging behind, you will know that you need to increase the speed in order to accomplish your goal. Continue reading

Best Weight Training Workout Routines For Beginners

When it comes to weight training, the structure of your workout is very important for your success and ability to make good gains. There are many people who go into the gym with no plan on what muscles to workout until they see a machine or exercise that they feel like doing. By going in without a plan, they are at a disadvantage for a few reasons.

For starters, if you plan on weight training on a consistent basis, you probably end up neglecting muscles you think you don’t need to work on. As a result, you will probably end up looking like Mr. Incredible – who has a huge upper body, but shrimpy legs. This is because many people (especially men) neglect working out legs and end up with a disproportionate physique as a result. Another gem is where the person only works out their arms and abs. You don’t want to be “that guy”.

Another failure that many people have when they don’t have a set plan is to quickly lose motivation. How are you supposed to improve on a particular exercise if you are just bouncing from machine to machine? It can be very difficult to track your lifts this way and usually people who do this aren’t fully invested or interested in achieving progress.

If you are looking to improve instead of maintain you have to improve on your lifts from week to week. This is because the only way to entice your muscles to advance is to increase the load in whatever rep range you are working on.

Structuring a Good Program

Continue reading

How Pull Ups Can Benefit Your Back Workout

Wide Grip Pull Ups

It is important to add an effective back workout program to your gym routine because these muscles will not only help your physique, but also help improve your posture.

Most gyms have a variety of different machines that target your back muscles. There are also a couple of exercises you can do right from your home to make things easier. We are just going to focus on the pull up because it is a great way to develop your back muscles. Continue reading

Fast Twitch Vs. Slow Twitch Muscles

There are two main classifications of muscle fibers: Slow-Twitch muscle fibers (Type I) and fast-twitch muscle fibers (Type II). There is a lot of debate regarding the body’s ability to adapt its muscle fibers from one type to another. Some studies seem to show some ability to affect muscle fiber type with training, while other studies show no correlation.

Type I fibers are able to use oxygen more efficiently. Slow-Twitch muscles, as the name suggests, fire more slowly than fast-twitch muscles. Continue reading