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3 Horrible Things That Can Happen if You Lift Too Heavy

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lift too heavy

If you lift too heavy, you may endure a lot of consequences that can be detrimental to you.

When you want too build muscle, it is true that the technique of progressive overloarding to increase the size your muscle is very effective, however you have to do it in the right way…not lifting too heavily.

Here are 3 Horrible Things that May Happen if you Lift Too Heavy:

1- Injuries May Occur if You Lift Too Heavy

You can have a lot of different kind of injuries, if you decide to lift too heavy: muscle injuries, hiatal hernias, spinal injuries…

When you try to lift too heavy weights, your connective tissues will be affected in a bad way. You can have pulled muscles and tendinitis for example.

Your back can endure a lot of stress during your training. And if you try to lift too heavy, it can increase this stress a lot more wich can unfortunatly lead to spinal injuries.

 

2-Cardiovascular Problems

Heavy lifting can also results in damaging the aorta. When you lift heavy, you will notice a high increase in blood presure which can leads to an aortic aneurysm.

Moreover, you may have a life lasting enlargement and/or tearing of your aorta…

 

3-Lack of Efficiency of your Nervous System

Your nervous system can also  be impacted in a bad way. Because when you train too heavy you loose focus as your nervous system goes into a mode of hyperexcitability and overdrive.

It is a global issue because your nervous system is responsible for generating your muscular contractions

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Bodybuilding

9 Weight Training Tips for a Better Workout

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weight training

When it comes to working out, you may find that you are stuck in a routine that is boring. Because of the boredom, you may not see the results you want. Don’t worry! There are ways to spice up your workout to get better results and to have some fun. Here are a few weight training tips for a better workout routine.

 

1 – Take the Right Amount of Break Time

You don’t want to take too long of a break or too less of a break. So, watch the clock and choose the right amount of break time. Although it depends on what your workout goals are, the right amount of break time is between one and five minutes.

 

2 – Don’t Use Machines All the Time

Although using workout machines can help your workout, skipping them and lifting weights instead can make for a better workout for you. The reason for this is because, without the help from machines, lifting weights instead can work your muscles better. Doing this can help you reach your goals better too.

 

3 – Use a Combination of Strength Training and Cardio

Although many people think of strength training and cardio as two different ways to train, they don’t have to be and can be combined. Not only can this help make your workout more effective but it can also make your workout routine more fun. You can jump rope or run for about 20 minutes to add cardio into your workout.

 

4 – Train One Side at a Time

Try training one side at a time to build your muscles better. You can do exercises such as single arm push-ups or pistol squats. By doing these exercises, you will work your muscles independently instead of all at the same time, which can make for a better workout routine, ‘

 

5 – Go From One Workout to the Next Without Breaking

Quickly going from one workout routine to the next without breaking is a great way to do a time-efficient workout for cardio. However, when doing this, make sure to do different exercises to work different muscles each time. By doing so, you will avoid getting burnt-out.

 

6 – Aim to Fail

Although you probably think that you don’t want to fail, research suggests that aiming to fail can help you more than it can hurt you. The reason for this is because it can make your muscles bigger since failing means your muscles are too tired to do another workout while keeping the proper form.

 

7 – Keep Track of Your Workouts

Use a workout diary or download a free app to help you keep track of your workouts. By doing this, it will make you want to do better each time you do your exercise.

 

8 – Find Someone to Workout With

Not only can having a friend or family member help keep each of you accountable when working out but it is more fun to have someone work out with you. Having more fun is what it is all about because this will help you want to workout more.

 

9 – Shout Out to the World

Tell everyone on social media about your workouts. Doing this isn’t bragging, it is helping you to keep accountable and motivating yourself more while also motivating others to do the same thing as you. Win-win for everyone!

 

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Cardio / Endurance

6 Ways to Improve Your Cardio Endurance

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When it comes to improving your cardio endurance, you need exercise that will increase your heart rate and keep it elevated for a sustained amount of time. These types of tasks include running, cycling, fast-paced walking, swimming, and more. Any activity that can increase your heart rate and keep it elevated for a certain amount of time is a good exercise for cardio endurance.

 

1 – Walking

Walking, preferably fast-paced walking, is a great way to improve your cardio endurance and increase your heart rate. The reason walking is a great way to improve your cardio endurance is because everyone can do it anytime, anywhere. To improve your cardio endurance with fast-paced walking, you should have a heart rate that is at least 60 percent of your maximum heart rate. To determine your maximum heart rate, subtract the age you are from the number 220. To achieve your goal heart rate, you may have to walk between three and a half miles per hour to four and a half miles per hour.

 

2 – Jogging

Many people enjoy jogging because it is a more active type of exercise and can improve your cardio endurance. The goal with jogging when using it to improve your cardio endurance is to either jog more than usual every week or increase the speed you run by no more than 10 percent.

 

3 – Swimming Laps

You can use swimming to work a lot more muscles than walking or jogging does. What is also great about swimming is that it burns a lot of calories. The best way to use swimming to improve your cardio endurance is to swim at intervals of 50 to 100 to 200 with a short rest period after each interval. As you grow your endurance, you can either reduce your rest periods or increase the length of intervals.

 

4 – Riding a Bike

If you decide to ride a bike to improve your cardio endurance, you will need to ride faster than 10 miles per hour. Riding at 10 miles per hour, you might as well be walking. When increasing the speed, your heart rate will climb. By doing this, you will also help supply more oxygen to your muscles and more energy.

 

5 – Using Exercise Machines

Specific exercise machines including an exercise bike or what some call a stationary bike, an elliptical machine, a treadmill, and rowing machines can all help you improve your cardio endurance. What is also great about these machines is that they allow for you to adjust them the way you want them and they provide feedback about your heart rate and the calories you are burning.

 

6 – Add Variety to Your Workout Routine

You can also add a bit of variety to your weekly workout routine to help you improve your cardio endurance. For example, you can walk one day, run the next day, bike the day after that, and use one of your exercise machines or go to the gym to workout the day after that. By doing this, you will not only help you improve your health, but it will also help keep you from getting bored with your workout routine.

 

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Street Workout / Calisthenics

What is Calisthenics Training?

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What is the Best Calisthenics Workout Routine?

Calisthenics training is a type of training you can do with no added weights or if you don’t have access to a gym with weights or machines. You can do different exercises when doing calisthenics and this type of workout routine can be done as a stand-alone workout or with your regular fitness routine. It can be tailored to fit a beginner, intermediate, or even an advanced trainee. Keep reading to learn some of the best exercises in a calisthenics exercise routine.

Upper Body Exercises

Pushups

When concentrating on upper body exercises, the best ones to do are pushups and pull-ups. Pushups are a good exercise to build muscle in your shoulders, chest, and triceps. They also work on enhancing your core stability as well as your muscular endurance.

 

Pull-Ups

When doing pull-ups, you are working on your grip, biceps, and your back muscles. Doing pull-ups are a great way to test your upper body strength.

 

Mix it Up a Little

When doing these two exercises, you don’t have to stick with the regular version of either one. For pushups, try mixing it up a little by doing different versions of it like clap pushups and T pushups. You can also use a stability ball or a medicine ball and you can also try doing them with one arm instead of two. Mixing it up can be a lot of fun!

 

When mixing up the pull-ups routine, try doing them on a tree branch or a couple of gymnastic rings. You can also try changing up the width of your grip to mix things up a little bit.

 

Lower Body Exercises

Squats

The squat is one of the most popular lower body exercises out of all of the rest of them. You can also mix it up with squats by doing them a little different each time you do them. You can also change your feet arrangement and the speed with which you are doing them. Not only this but you can even try what they call Tabata Squats. These kinds of squats are the fast type where you test yourself to see how many you can do within 20 seconds. There are also one-legged squats that you do with just one leg. One-legged squats are also known as pistols. These exercises are good for strengthening your lower body.

 

Lunges

Lunges are another great lower body exercise you can do when doing calisthenics. They are a little complicated but can also be fun at the same time. They sure can be a challenge. You can do lunges by taking a big step forward, and lower your body until your leg is parallel to the floor. Although this exercise concentrates mainly on your quads, it is also a good exercise for many other muscles as well.

 

If you don’t have access to a gym, weights, or machines, why not take a shot at some calisthenics exercises and see how good they make you feel? Doing upper body and lower body exercises will work your entire body,  making you feel great when you are done!

 

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Bodybuilding

Avoid These 3 Mistakes if You Really Want to Build Muscle

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Even if it is often a taboo topic, a lot of people just don’t want to admit that deep inside them, they would like to have more muscles.

Having more muscle is not just an aesthetic thing: if you have a good back and good legs, you will be more apt to age peacefully, because body’s health is extremely important when you get old.

Here are 3 things to absolutely avoid if you want to have a strong and muscular body.

 

1 –  Not Eating Enough Protein


This is a huge mistake: proteins are the building blocks of muscle. It is like if you want to build a house, but you don’t have cement to do it, this makes absolutely no sense.

You should aim to get at least 1.5g per pounds of your body weight.

What are the best protein sources ?

You can eat meat (beef, chicken), fish and of course eggs.

 

2 – Skipping Meals During The Day

If you truly want to build muscle fast, one of the most important thing you can do is to eat every 3 hours.

Even if this concept has not been totally proven, the most muscular people in the world are doing that. So why changing this habit, if it is working very good for all of them ?

Just start to take the habit of eating every 3 or every 4 hours. If you don’t have time to have a meal, even a small one, you can just drink a protein shake, and it will be alright.

3 – Eating Junk Food

If you think eating junk food will give you a muscular body, you are clearly in the wrong path.

Excess carb intakes won’t help you to build muscle, but rather to pack on some fat.

Same thing with trans fats. Just stick to natural foods: green veggies, organic fruits, lean meats..
The simpler, the better.

That doesn’t mean you can’t have a cheat meal sometimes, but please don’t do it too often if you want to stay in good health and build muscle fast.

 

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Performance

4 Advice to Start Your Exercise Routine When You Are Already Overweight

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Although some people, those who are already skinny to begin with, say that healthy living is the easiest thing to do in your life, this isn’t true for those who are already overweight to begin with. One thing is for sure, when you are overweight and intend on going on a diet and starting an exercise routine, you don’t want to jump in with both feet. By doing this, you can not only hate your life because of the diet and exercise routine you started too fast, but you could hurt yourself as well. Jumping into something like this too fast can be bad for your health. Keep reading to learn the do’s and the don’ts of starting your exercise routine when you are already overweight.

 

1 – Do Cut Yourself Some Slack

 

Cutting yourself some slack is something you want to do before you even start on the road to weight loss. This means, don’t beat yourself up over how you got overweight or why. Show yourself some compassion if you want to be successful at losing the weight you want to lose. Don’t feel sorry for yourself or even blame yourself or this will set you up for failure right from the beginning.

 

2 – Do Think of Healthy Living as a Skill Set You Can Improve at Instead of Just Something You Do Right from the Beginning

 

Think of healthy living as a skill you can improve at instead of something you just jump right into knowing how to do it from the beginning. For example; think of living healthy like learning how to ride a bike. You get on the bike and if you fall off of it, you don’t cry and give up but instead you jump right back on and try again. Thinking of it as a learning curve will bring you greater success than just getting it right from the beginning.

 

3 – Do Find Something You Enjoy Doing

 

Do you enjoy swimming, riding a bike, running or jogging, or walking with friends and family? Find something you can have fun with or relax while doing it and you will be successful better than going to the gym if you hate the gym. Finding something you enjoy doing and starting with that will put you on the road to a successful weight loss journey.

 

4 – Don’t Focus on the End Result

 

Instead of focusing on the finish line or the end result, focus on what can be done right now. Try to achieve little goals while trying to lose weight. For example, you can start out with a goal of losing 10 pounds in three months or something similar to that. You can’t see the future so don’t go looking ahead of schedule. Instead, concentrate on those little goals you can achieve right now.

 

By using the tips above, you WILL lose the weight you want to lose. Stay positive and happy about your weight loss journey and you will be as successful as you want to be.

 

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Performance

Working With a Personal Trainer to Help You Lose Weight: Pros and Cons

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Have you been trying to work-out by yourself but don’t have the motivation or the knowledge to do so? Do you think you have what it takes to do your own workouts and keep yourself motivated enough to keep doing the workouts you need and want to do? Have you considered hiring a personal trainer? If you have thought about hiring one, maybe you need to consider the pros and cons of doing so first before jumping in with both feet.

 

PROS:

A Personal Trainer Will Keep You Motivated

 

If you lack the motivation you need to keep working out every day, a personal trainer is not only passionate about keeping you going every day and keeping your motivation up, but they are paid to do so. For example, if one day you say you don’t feel like working out but you should, they will push you to get it done. They will keep reminding you why you need to do this, why you want to keep working out, and how good you will feel after you are done every time.

 

A Personal Trainer Can Create a Workout Plan Just for You

 

You don’t really know it yet but you should actually have a workout plan tailored just for you. By hiring a personal trainer, you can have this done for you. They will ask you certain questions and look at your weight and height and ask you about your medical history and design a workout plan that is for you only. This plan will give you the best results possible for getting fit and staying fit and healthy for a longer life.

 

CONS:

 

Personal Trainers Are Expensive

 

Although personal trainers are often expensive with their services, they are worth every dime you can afford to spend on one. This is because they know exactly what they are doing and will whip you into shape like you most likely have never been whipped into shape before in your entire life. However, if you don’t have much money, you may want to skip the personal trainer and do things yourself. Your workout plan might not be as good as it would be with one but if you don’t have the money for one, there is nothing you can do about it. Maybe you could save up the money and hire one in the future.

 

Personal Trainers Cannot Advise You on Nutrition

 

Unless they are also certified nutritionists, personal trainers cannot advise you on your diet goals. You can ask your personal trainer if they are also certified in nutrition and if they are, this is perfect for you. However, if they are not, you will have to find a certified nutritionist and this will cost you even more money.

 

These are just a few pros and cons you need to consider before hiring a personal trainer. However, surely you can think of a few more things to consider before hiring one. Think about these few pros and cons and whatever other pros and cons you can think of, and weigh your options before hiring a personal trainer to help you with your workout routine.

 

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Cardio / Endurance

How to be Your Own Personal Trainer: Whipping Yourself Into Shape on Your Own Terms

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When it comes to working out and losing the weight you need to lose and want to lose to look good and be healthy, you can be your own personal trainer and whip yourself into shape by yourself. Not only can you help yourself become and remain healthy, but you can save money to buy that brand new wardrobe you will need once you do lose the weight you need and want to lose. Personal trainers are expensive and although they are good at what they do and are worth every dime you spend on them, you got this yourself!

Make Some Weight Loss Goals and Reach Them

 

Sit down and write down the goals you want to accomplish. Also, write down how you are going to reach those goals and make sure you do reach them. Take this piece of paper you wrote your goals down on, or if you used your notepad on your phone, with you everywhere you go to make sure you are able to reach your goals. You will also want to take your goals with you in case you think of another weight loss or diet goal you want to reach, so you can jot it down too.

 

Remind Yourself You Are Worth the Effort

 

Reminding yourself that you are worth every inch of effort you put into being your own personal trainer, will keep you motivated to keep doing what you are doing. Remind yourself that you can do this and that you got this personal training job for yourself down packed will help you along the way. It will help keep you motivated to work-out every single day and to eat right also.

Keep At It and Stay Motivated

 

Remember why you are losing the weight in the first place and keep telling yourself this. Push yourself as hard as you think your own personal trainer would push you. Don’t ever stop or give up because once you reach your weight loss goals, you will be patting yourself on the back later on down the road. You will be proud of yourself in the long run and this will make you happy. Sometimes, it is better to be your own personal trainer than hiring one to do the work for you.

Remember Why You Started Your Weight Loss Journey in the First Place

 

This may go along with the motivation part but you need to read it again. Remember why you started your weight loss journey and keep telling yourself why, over, and over again. Remind yourself constantly the reasons for losing weight and you will keep doing what you are doing and you will never give up.

 

Not only do you want to keep all of these tips in mind, but you want to tell yourself that you can reach for the stars. You can lose the weight you want to lose as long as you work hard on it every day. Make sure to reward yourself every once in awhile to ensure you will keep working as hard as you have been working to lose the weight and keep it off. Remember one thing though, once you do lose the weight, don’t go back to the way you were before or you’ll end up right back at square one again. You don’t want that to ever happen, especially because of how hard you worked for the look and health you have now.

 

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Training

How to Develop the Medium Trapezius (Trap Exercice)

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How To Develop The Medium Trapezius (trap Exercice ) David Michigan

Here is a good exercise, that you need to perform standind up, in order to develop your
middle traps.

if you looking for more usefull content please visit here.

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Bodybuilding

How to Have Bigger Legs

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How to Have Bigger Legs?

Here is a video that shows you the Leg Extension Exercise.

This leg workout is very good for you to have bigger and stronger legs.

If you have any questions, you can contact me at contact@davidmichigan.com

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Bodybuilding

3 Big Secrets to Have Lower Abs

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lower abs

It seems for almost everyone that one the hardest thing to show is your lower abs.

Most people will go through their entire lives without ever having seen their lower abs (except maybe when they were young)

This part of the abdominal area which is just below the belly button is often underestimated and underrated. There are also a lot of misconceptions about it, and I will help you right now.

They are 3 main factors that you need to combine to have this abs: Diet, Exercises and Mental Focus 1 – Get Lower Abs by Adjusting Your Diet

You have to adjust right now your diet if you really want that part to show off.

 

1 – First limit your carb uptake at its maximum.

One of the biggest misconceptions there is, and you will hear that all the time, is that the body or the brain need carbs.

Wrong.

It’s true that carbs will provide a quick energy supply, easy to use.

However, the health of the organs is maintained with Glucose. And glucose can be of course obtained from carbs, but also from fat and protein, that convert into glucose. This process is called gluconeogenesis.

The less carb you eat, the more your body will be able to use its fat for energy, which will result in a fat burning process.

Pay attention, when I talk you about carbs, I don’t take into account only simple sugars.

I’m talking also about complex carbohydrates such as rice or potatoes, all carbs except these from green veggies or veggies.

If you REALLY want carbs such as rice, pastas, potatoes, be sure to only eat these before or after training, or only in very small amount.

Don’t worry you are just making a transition right now; you will be able to reintroduce them later.

Also create a caloric deficit: eat less calories (around 500-700) than you burn per day and you will see very fast results.

 

2-  Train Your Lower Abs Effectively

You will hear sometimes that abs is all about diet. It is true to an extent.

Yes you will always see the abs of someone extremely lean, even if this person doesn’t do physical activities at all. But the abs won’t look good, trust me.

To get good aesthetics lower abs, you still need to do direct lower abs exercises.

Some abs exercises focus more on your upper abs and oblique’s while others isolate just the bottom part.

So even if the abs forms one unique group of muscles, the key is sending more blood to this area by really targeting it.

 

3- Learn to Focus More on Your Lower abs

Here are 5 small steps you can already do now:

– Stay focused on this goal

Visualize and feel what it would be like for you to really have nice lower abs. Do it very often

– Look more at people with a six-pack abs and imagine having the same or better ones

– If you work other muscles, do a lower abs workout first. You will have more energy and more focus to do it.

– Watch your evolution in front of a mirror each week and see if you have to adjust something.

 

So to finish remember, abs are made in the kitchen, there are no doubt about it. But you also have to do lower abs ewercises and to really focus on it if you really want to make them shine.

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Training

3 Important Techniques to Build Muscle

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Do you really want to build muscle ?

If you do, here are 3 very important techniques you can use during your training.

 

1- Focus your mind on your muscle

If you really want to build muscle, start immediately developing a strong mind-muscle connection.

You have to visualize in your mind your muscle being trained, and really feel it working completely during each rep.

The more you focus your mind on targeting your muscle, the more you activate it and the more you develop it. Period.

 

2- Feel the pump to build muscle

The pump isn’t just a temporary condition for cosmetic purposes.

It goes way beyond than that.

The increased fluid in your muscle fibers will allow to stretch the cell membrane. Your body responds with a very strong anabolic signal to make your muscle grow.

How can you really feel the pump ?

Just use targeting movements, you have to keep a good constant tension on the muscle, if
you want to feel the pump.

So don’t lose time anymore: chase the pump. Feel the blood coming into your muscles,
and you will be able to grow more than ever.

 

3- Doing some posing between sets helps to build muscle

Posing is very important.

Even if you think it looks stupid, posing is not just for bodybuilders on stage.

Posing enables you to enhance the strength of your muscles and to develop connective tissue.

If you practise it often, it will help you to increase the connection between your mind and muscle so
you will be able not only to have more strength during your lifts, but also to contract more your muscles.

 

All of these techniques, with good and solid nutrition, will lead you to a better physique.

You may have noticed that all these techniques have a special link with visualization

You can click here to learn more about it

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Training

How to Have Lower Abs Quickly and Easily

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It seems for almost everyone that one the hardest thing to show is your lower abs.

Most people will go through their entire lives without ever having seen their lower abs (except maybe when they were young)

This part of the abdominal area which is just below the belly button is often underestimated and underrated. There are also a lot of misconceptions about it, and I will help you right now.

They are 3 main factors that you need to combine to have these abs: Diet,Exercises and Mental Focus

1- Get Lower Abs by Adjusting Your Diet

You have to adjust right now your diet if you really want that part to show off.

First limit your carb uptake at its maximum. When I talk you about carbs, I don’t take into account only simple sugars.

I’m talking also about complex carbohydrates such as rice or potatoes, all carbs except these from green veggies or veggies.

If you REALLY want carbs such as rice, pastas, potatoes, be sure to only eat these before or after training, or only in very small amount.

Don’t worry you are just making a transition right now, you will be able to reintroduce them later.

Also create a caloric deficit: eat less calories (around 500-700) than you burn per day and you will see very fast results.

2- Train Your Lower Abs Effectively

You will hear sometimes that abs is all about diet. It is true to an extend.

Yes you will always see the abs of someone extremly lean, even if this person doesn’t do physical activities at all. But the abs won’t look good, trust me.

To get good aesthetics lower abs, you still need to do direct lower ab exercises.

Some abs exercises focus more on your upper abs and obliques while others isolate just the bottom part.

So even if the abs form one unique group of muscles, the key is sending more blood to this area by really targeting it.

3- Learn to Focus More on Your Lower abs

Here are 5 small steps  you can already do now:

-Stay focused on this goal

Visualize and feel what it would be like for you to really have nice lower abs. Do it very often

-Look more at people with a six-pack abs and imagine having the same or better ones

-If you work other muscles, do a lower abs workout first. You will have more energy and more focus to do it.

-Watch your evolution in front of a mirror each week and see if you have to adjust something.

 

So  to finish remember, abs are made in the kitchen, there are no doubt about it. But you also have to do lower abs ewercises and to really focus on it if you really want to make them shine.

You can also click here or below if you want to get rid of stubborn fat:

 

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When is The Best Time to do Cardio ?

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Cardio exercises are very important for your fitness and health goals. It increases a lot your endurance levels,your metabolism and boost your immune system. It will prevent you from having a lot of diseases.

But even if you know that it is a crucial part of your training, when do you ctually perform cardio ?

Even if everyone is different, and so we could say that the best time to do cardio is whenever you feel like it, there are some key factors to optimize it.

 

1- Cardio on a Empty Stomack

By fasting overnight, you deplete glycogen stores, and when you will run on empty stomach, fatty acids will break down in the mitochondria to be used as an energy source.

The rate of fat burn will be much higher in the fasted state (up to 5 times more).

Fasted cardio will increase fat utilization during exercise and you can do it fasted if you want to burn fat.

 

2- Cardio after Lifting Weight

Doing cardio just after lifting weights is much better than doing it before weight training. If you run for exemple before lifting weight, you take the risk of depleting too much glycogen stores.

You can also wait 2-3 hours after lifting weight and then do it. This way you may feel better and have more energy.

A solution is also to do it on separate days than weight lifting, you will have more energy to perform it well.

 

3- Late Night Cardio

Another way is to do it late night. This is very goog because it allows you to get a workout whenever you want during the  day.

If you choose to do it, relax about 30 min to 1 hour before going to bed. You can eat a post-exercise liquid meal, cool down a bit, and then go to bed.

Some people are not very awake in the morning and perform better during the evening or the night, so if it is the case for you, do it!

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4 Advice to Improve Recovery Quickly

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Recovery periods are very important but it seems that no one focus really on it.

They are so very important things to implement in your training if you really want to optimize your recovery.

So here are the things you should implement:

 

1-Improve Recovery By Not Staying Seated

When you walk, you will improve your blood flow in your body and you need it to put more oxygen in your muscles.

Remember the more blood coming to your muscles, the more oxygen and nutriments you put into them.

Of course if you are doing some heavy squats, you can stay sitting, but this is an exception to the rule.

2- Drink a lot of Water for a better Recovery

You have to stay hydrated during your workout, and it is absolutly crucial to drink a lot of water when your are training.

It will not only shorten your recovery time between sets but you will also feel a better pump and a better “feeling” on your muscle.

Water will also regulates your own body’s cooling system, which is important when you have a very intense workout

3-Have a Good Recovery By Stretching between Sets

When you stretch between sets, your muscles will rest and recover better

Do it for each muscle group that you are training.

The stretching will increase a lot the blood flow to the muscles you’re training. You will have less injuries and less cramping with this method.

4-Take a Cold Shower Post Workout

You may have already heard that elite athletes often take cold bath or shower. Even if it may not feel gool, there’s a good reason to do so.

It shortens recovery and speeds up a lot the recuperation from training.

 

Remember that these 4 methods are very effective, but you have to put them in practise.

They amplify their actions if you combine them all together, and you will benefit from a perfect recovery.

 

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Arm Muscles: How to Build Them Quickly ?

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Arm muscles seem to have always be the show off muscles for your body.

Everytime you say you workout, people can get curious, and some of them ask you to contract your arm to touch it.

Arm muscles have to be built in balance, it is a must to develop correctly your biceps, triceps and forearm.

Now here are some tips to build them quickly and effectively:

 

1-Training Arm Muscles Back to Back

To cause maximum growth stimulus in your arms, one of a good way is traning back to back. By doing so you will have an increase in blood flow and you will feel an unbelievable pump in your arms.

So how do you do it ?

To do this superset, you can for example perform 10 reps of Barbell curls (for Biceps) followed by 10 reps of Triceps pulldowns (for Triceps).

It is very important not to take any rest by switching from Biceps to Triceps

Here is the correct laydown:

10 reps of Barbell curls – no rest – 10 reps of Triceps pulldowns – 45s rest

And then you repeat this whole set 4 times.

Your arms will burn like crazy and really grow.

2-Use Very Effective Arm Muscles exercices

I will give you some of my favorite exercices to build better arms.

I always use variety in my training, to hit different part of my arms and to have different feeling.

When you train, you should also have different exercices using dumbbells, barbels and cables

3-Really Feel Your Arm Muscles

Whenever you train your arms, or whatever part of your body, you must “feel” them right.

You have to really isolate them, without the help of your delts or your back. You have to no swing the weights.

Also, don’t let your mind distract you, be totally concentrated in your arms. That’s why you are here for, you have no time to loose. So instead of be distracted, be focused on the movement and really feel your arms.

 

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Training

Top 3 Pre Workout Foods to Have the Best Training

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Pre workout foods mistake :

 

 

Now here is my recomendation for the best 3 pre workout foods.

You may be surprise by what you will read in a moment, but keep it mind that this is extremly important for you in order to have a good training

1-Don’t eat anything solid

When you eat, a lot of your energy goes into the digestion, if you you decide to eat right before your workout, you will pump blood ino your muscles. Then the food will take longer to be digested and it can cause you stomach pain. You can become very lethargic and it can be highly unproductive to your work out

If you workout in the morning, you won’t have a lot of time to d igest the aliments.

However if you work out during the afternoon, you can eat 3-4 hours before. So you will have the time to digest.

2-Do no eat carbs right before your training

Concerning your pre workout foods, it is better not to eat right before your training, and I will tell you why.

If you eat plenty of carbs as your pre workout foods, you will rise your blood sugars level, and then it will drop during your training. You can as a result feel a bit tired or even sleepy.

Morever, there are also a lot of advantages to not eat carbs for your pre workout foods. Your nervous system will work best. You will release more adrenaline, and your psychomotor performances will increase.

 

3-Prepare yourself mentally

Before training, there are a few things to do mentally that are extremely important. I ill tell you these things in a moment

Now if you want to know also which kind of food you have to ABSOLUTLY avoid, click on the link below.

Clich Here to Know the Bad Foods to Avoid

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