Category Archives: Recreation and Sports

Training Tips For Beginner to Intermediate Bodybuilders

Training Tips For Beginner to Intermediate Bodybuilders

For the majority of males at average height who take part in weight training, getting to a 200-pound body weight while keeping your body fat under 15 percent means that you have crossed the line between a beginner and an intermediate bodybuilder. Reaching a body weight of 200 pounds is an indicator that you have created your base, so once you have done that it’s time to start getting detailed.

Training

This is when you’ll want to do more isolation movements while training in your bodybuilding routine. A very strong base has been built besides minor weaknesses. Now is the time to focus on separation in muscle groups, instead of only size. Use cables to isolate the deltoid. Cable crossover exercises are great for defining your chest. Play around with different leg movements to help make the thighs more noticeable. After you have developed your foundation, the details become the next most important thing. Be sure to study your physique for imperfections all the time, and then work on making them better.

Nutrition

Fiber is often on the mind of a lot of bodybuilders when they consume heaping portions of meat and experience intestinal discomfort. Water will be far more essential in order to keep the body functioning properly. Now that the body weighs more than it did, it will develop new needs for amounts of carbohydrates and proteins. Your body will need 300 grams or more of protein in order to maintain muscle gains. It also needs a minimum of 750 grams of carbs every day to keep from becoming flat. Illness and injury can result if the amount of fats your body takes in is reduced. At this stage in the quest for a bodybuilder’s physique, it is more important than ever to keep these dietary minimums.

Supplements

It is good at this stage to start adding supplements to your routine that you have never tried before. As you eat a greater amount of food, fatty acids will be much more important to your body. Glutamine is a great tool to use for having to deal with aches and pains in the joints that you have never felt before because of the weight increase. As your body and routine become more advanced, you should research other supplements to meet these needs.

Steroids

The journey of bodybuilding is long and hard. The beginning stage is very tough, but it doesn’t much compare to the next stage that involves harder gains in the gym, and a lot of stress from competitions. Another element of the equation is steroids, which becomes much more relevant the higher you climb in the ranks of the bodybuilding world. The decision to use steroids needs to be made after much research and a lot of thought about how much bodybuilding means to you.

Running Tips – Even More Ideas For Speed, Safety and Comfort

Running Tips - Even More Ideas For Speed, Safety and Comfort

Want to run faster while staying way more relaxed during your training sessions? Here are some running tips that will help you taking your running where you want it to be.

Before we start just take some time and decide what it is that you exactly want to get out of your running. Is it a fitness oriented goal? Or do you feel like competing with others and find out what’s really inside of you? Eventually your mind will become wide open for the information that is going to come and help you achieving that particular goal.

First: If you are a more fitness oriented runner looking to enter the world of competitive running or triathlons, you need to focus on two major aspects which reduced to their basics I would like to call: Order and Movement. You need to find reliable sources of great information regarding your training and keep up your motivation between those training sessions. Good information creates order in your mind while motivation creates the necessary movement.

Some of the best information will come from direct contact with other runners, triathletes and trainers. I aggregated just a very small collection of running tips below to get you started making your training more convenient and effective.

Nutrition: I use to mix powder sports drinks up in my sports bottle and skip the pre-mixed bottles. Drink water throughout the day and the race. For long runs switch between water and electrolyte drinks to avoid dehydration and eat at least every hour whether you feel like you need it or not.

Heat: Start drinking early. Starting to see a pattern here? Drink before, during and after a training or competition even if you don’t feel thirsty. Wear bright clothes and a hat. If you start to feel uncomfortable reduce intensity and drink more. Practice drinking and eating during the run.

Cold: Preferably wear several shirts above each instead of one warm sweater.

Increased Ozone Values: Reduce your training intensities or switch to swimming / cycling. Check your pulse with a heart rate monitor and preferably run in the morning or late afternoon hours.

Prevent Injuries: Coat your feet, inner thighs and anything else that rubs in Vaseline, this will help you avoid painful blisters. For the men, band-aids over the nipples is a life-saver. Pay attention to how your legs and feet feel, bring attention to pain or injury immediately and ice after hard training or workouts to avoid further injury. Don’t do interval training if you did not lay your ground work before with long and slow endurance runs.

Race Day: Always start out slower than you think you actually could in order to conserve energy to get you through the end of the race. For triathlons picture an “energy pie” that needs to be split between all the three disciplines.

Apparel: Do NOT try out new shoes, food or clothing on race day. This can lead to discomfort or even injuries. Skip the cotton socks and invest in the socks designed specifically for running. They will help you avoid blisters and help regulate your body temperature better. Always wear protective under clothing, like spandex shorts and bras to keep from chafing and feeling uncomfortable.

As you can see there are few things to consider when going for competitions. Don’t let this stop you though. An exciting universe of adventures, great feelings and yes – sometimes a little bit of pain – is waiting for you. It’s tons of fun and it is also steeling your character.

Quickly Correcting a Golf Slice

Quickly Correcting a Golf Slice

For the average golfer, there are a number of reasons why the golf scores never improve. One of the biggest reasons is the golf slice. Correcting a golf slice is something people try for years to overcome, yet most fail. Why is this? Is it because some don’t have the ability? Is it extremely difficult?

In reality, the problem is that the recreational golfer refuses to get help. Despite spending thousands of dollars on expensive golf clubs, balls and green fees, the golfer will go on slicing the ball for years.

Today that ends!

Quickest way to correct a golf slice

The quickest way to correct a golf slice is to watch your club face. First, take a wristwatch and put it on upside down, where the face of the watch is facing out on the underside of your wrist. Now when you swing, make sure that at all times, you can see the face of the watch. Usually a slicer will turn his wrist the wrong way. If your watch is facing the ground, your swing is off. At all times during the swing, you should be able to see the wrist watch.

Next, make sure that your right wrist is on top of your left wrist at the point of impact. If you are slicing, you probably aren’t rolling your right wrist over. This can feel extremely unnatural, but it is crucial. At the point of impact, your right wrist should be on top of your left, not vice versa. If you are rolling the right wrist over the left, than you can be sure that you are closing the face of your club.

How can I get more help?

There are two main ways you can get help in correcting a golf slice.

The first is by learning exactly what you’re doing wrong and correcting it. For instance, you may be gripping the club too tight, despite everything else being ok. You might find that with a simple adjustment in your grip, your slice problem goes away. So it might not take a major adjustment in your swing to correct the problem.

The second way to get help is by learning a whole new way of swinging your golf club.

Punching Power – How to Punch Through a Board Or a Wall With Ease

Punching Power - How to Punch Through a Board Or a Wall With Ease

I am going to quickly explain how you can gain massive punching power and have the ability to punch through a wooden board or a drywall-studded wall with relative ease.

1. Board breaking and punching power is very much a “metal” state, where you are completely focused on the end result; punching all the way through the object. If you have any doubt in your head, even for a second, that you can’t punch through the object, then your fist will not allow you to get through it.

2. You have to focus “beyond” the target. If you use that mental state, and picture your fist sailing all the way though the object, your fist will want to end up at the point you are focusing on. Always aim beyond the object you want to punch. This is true for actual combat as well.

3. You must condition your knuckles so that they are used to hitting a hard surface. The absolute best way to do this is using a makiwara board. You can either make one yourself, fairly inexpensively or purchase a store-bought model that will run you a few hundred dollars. A makiwara will cal louse your knuckles and make the bones in your hand slightly more dense and able to take a punch.

4. Speed is essential. Think of a bullet and how far it can travel. Think of how fast it is going and how many objects it can penetrate. If you took the same bullet and threw it at a wall, it would probably just smack against it and hit the floor. However, if you fire the bullet from a gun, it will go right through the wall. Think of you fist as a bullet. You need to put as much speed behind your punch as possible. The more speed, the easier it is to go all the way through the object.

5. Finally, you have to get your hips and legs into it. Power comes from the legs by throwing your entire body behind the punch. If you just punch with the muscles in your arm, you are not using your power to its fullest potential.

Case Knives Are One of the Most Collected Knives in the World

Case Knives Are One of the Most Collected Knives in the World

Case knives or, W.R. Case & Son Cutlery Co Started in 1889.. The company’s founder was named William Russell Case and he and this Brother. Back then the company’s name the Case Brothers Cutlery Company. It was first started in Little Valley, New York.. This is where his son Russ Case worked as a salesman before starting the company that we know today W.R. Case & Son. Case Knives make many sorts of knives. Such as traditional pocket, hunting, fixed, and many limited edition collectible knives.

Later in 1905 the company moved to Bradford, PA, and at this time the brothers started to make there brands. When World War I got started the U.S government asked Case to help supply the military. So Case made products for the USMC. The end result were Ka-bar knives and they made V-42 combat knives for the Devil’s Brigade. Many other well known people are Case knives enthusiasts. The ex president of the United states, Dwight D. Eisenhower, music star Randy Travis and Richard Petty an ex race care driver. There where also Case products made special For NASA. These blades where used be some famous astronauts like Gus Grissom. The company Case is now apart of Zippo Manufacturing Company. Which is another company located in Bradford, PA and is well know for there lighters.

The way that Case knives are made makes each one just a little different. All though the blades are stamped from domestic steel and then hardened using proprietary heat treatment methods, the handles are carved from hand using many different materials. Using any thing from mother-of-pearl, exotic hardwoods, or form bone of many different animals like Brazilian cattle, or India stag. Or any number of desirable stones. All other parts of the pocket knives are made with silver, nickel, and brass.

Case knives are one of the most collected blades in the world. There are over 18,000 member of the case collectors club and it continues to grow, making it the largest blade collectors club in the world. Case are a good quality knife. One that you can’t go wrong with if you are looking to buy.

Correct Your Golf Slice – The Four Parts of a Golf Swing and How to Correct Each Part

Correct Your Golf Slice - The Four Parts of a Golf Swing and How to Correct Each Part

Correct your golf slice by breaking down and fixing the four parts of the golf swing. The best advice I can give anyone trying to overcome a slicing problem is to break down the swing into four parts and dissect your swing to find where your problems are.

I have to ponder for a minute and ask why does this game humble us so easily? How can I hit a great tee shot and then completely fall apart on my next three or four shots? Why is it that just when I have given up on my round do I hit a perfect shot for a par or birdie lifting my confidence. The answer is, consistently bad play and when your inconsistent you hit a great shot.

Let me be the one to suggest a fix to your golf slice problems. Lets break down the swing into the four components.

1. Setup is very important for many reasons, it sets the tone for how you will hit the next shot. How many times have you set and been uncomfortable and then precede to shank or duff that shot. Used to happen to me all the time.

Make sure you have a square setup, feet shoulder width apart with a slight bend in the knees. Furthermore your spine should be straight with a bend at the waist and not the back. Standing too close to the ball or too far away will cause slicing.

2. Grip is the second component and is often the cause of your slicing problems. The grip should be loose because a grip that is too tight will not only cause you to slice but also make your hands hurt half way through your round. I loosened my grip and shaved seven strokes off my game. Furthermore, make sure you can see two or thee knuckles on your training hand when gripping the club.

3. The swing path is often where several problems exist. During the back swing you should be taking the club back slow and steady not fast and jerky. Keep the trailing elbow tucked close to the body and begin to coil your upper body after the club shaft has reached 8 o’ clock.

4. The down swing starts with the hips. When transitioning to the down swing your weight should be shifting onto the front or lead foot with the hips starting that transition. You must also keep the shoulders from opening during the down swing, keep them closed.

Fixing your golf slice is easy when you break down your swing into these four parts and dissect each part. When you understand why you slice fixing it becomes the easy part.

Front Squat Benefits & Dangers

Front Squat Benefits & Dangers

It’s hard enough to get new bodybuilders to consistently use standard barbell squats, particularly with good form and safe weights. The front squat, with all its awkwardness and discomfort, is often the last exercise a bodybuilder will admire and want to emulate. However, if your goal is to develop an outside sweep on the quadriceps, then you are going to want to include this movement.

Completing front squats can be difficult. You are going to be using a lot less weight than normal. You should start with 85 or 135 pounds the very first time you complete the movement. Stand with your arms crossed in front of you, with your hands arriving at your upper chest. Place a towel under the bar, then balance the bar where your upper chest and collarbone meet. There is a small groove where the weight will fit, and if you find it, the movement won’t be all that painful.

Complete your squats as you normally would, with a smooth range of motion, slow and deliberate repetitions, and with a depth that stops at 90 degrees, parallel to the ground. You will want to keep your repetition range in the 10 to 15 area, as this movement does create a little bit of an imbalance not seen with standard squats, where the barbell is allowed to sit on the back naturally. Holding it to the front lets you isolate the outer thighs, but at a price of reduced balance, comfort, and surety.

Never allow the weight to sit directly upon either the heads of the deltoid, or worse, the actual AC joint. Many bodybuilders have found themselves faced with months or years of cortisone shots and massage therapy treatment stemming from an incident in which they carelessly let the barbell sit upon their shoulder areas. Use a towel, and keep the weight further up on your upper chest.

If you are able to convince your gym owner to purchase a bent bar designed for front squats, you can eliminate most of the discomfort that comes with free barbell front squats. This padded, U-shaped bar allows you to place the barbell on your back as normal and squat away. The only difference is that the bar shifts the weight to a spot closer to the front of your body. This affects the outer thighs as desired.

The front squat requires you use less weight, so there is no risk of it ever overtaking standard barbell squats in your routine. Rather, the movement should be used as a support for standard squats. Maybe you would like to skip regular squats once a week and use leg presses in their place. The use of lighter-weight front squats later in the workout may complement this choice perfectly. Or, if you realize (from your own assessment or that of the judges) that your legs lack sweep, then you need to introduce this movement into your routine. Don’t wait until you’ve been embarrassed in an ab-thigh pose. Rather, start front squatting now!

Bodybuilding Techniques – How to Speed Up Your Results With Just Minor Changes to Your Workout!

Bodybuilding Techniques - How to Speed Up Your Results With Just Minor Changes to Your Workout!

So you are working out, or are even considering working out, however the results are taking what seems to be forever to show! No problem, with just a couple simple changes to your life, you will start seeing results easily and fast. Here are the secrets to getting your fit body to show through faster than you think:

 

Vary your routine weekly

It’s very easy to find a routine and want to stick to it forever since you are familiar with the activities. However, just as you become familiar with your routine so do your muscles which mean you are no longer challenging them. Once your muscles are trained you will stop building muscle mass and simply maintain it which will not help you build large muscles in the short term or the long term. For best results you should vary the number of sets and reps you perform weekly.

 

Increase your protein intake

With all the extra activity you are participating in you need to remember to feed your muscles if you want them to become big and strong. Protein is the ingredient that your muscles need to build and repair, so make sure you increase your intake so that they can grow to their maximum size quickly. Whey protein in particular is an excellent growth food if you are working on building large muscles which you can find in a powder form that can easily be consumed in shakes.

Rest and drink plenty of water!

The doctors seem to always be saying this; however consider when you are working out to treat your body how you would treat it if you were ill. Muscles need time and nutrients to repair; just like your body would if you are sick; so always give this time in between and during workouts as well for your body to naturally replenish itself. Drinking lots of water will also fill out your veins, make you feel better, and allow proper production of your muscles; in a shorter time. Results would be more evident this way.

Training For the Half Marathon

Training For the Half Marathon

In this article, I want to serve up the meat and potatoes of using heart rate as the principle training guide for a half marathon. Over the past 15 years I have tried desperately to “dummy down” the explanation regarding physical adaptations that occur when heart rate is systematically used in training. I am reminded time and again to employ the K.I.S.S. (keep it simple stupid) principle when trying to explain these concepts to my clients. Here at last, I think we have successfully achieved that end.

Before we get into the nitty-gritty, we need two things; first, is a reliable heart rate monitor. I am personally vested with Polar. They have the greatest variety of monitors on the market. My favorite model for serious runners is the RS800sd. The reason I prefer this monitor is because of the highly detailed feedback it can provide, such as speed, distance, cadence, stride rate and of course all of the heart rate related data. This monitor is a bit pricey, selling for around $499.00 retail. If this is a bit too much for your budget, my next best choice is the RS400sd which provides all of the aforementioned details minus cadence and stride rate. Other less expensive monitors are available, as you lose some of the functionality the price drops considerably. A word of caution; avoid cheating yourself from these valuable functions, once you get accustomed to using heart rate while you train you will become addicted to the feedback, the more the better. As they say “its better to spend a little more than you planned than a little less than you should have”.

Next, we need to establish some base parameters, namely your anaerobic threshold and maximal heart rate. Your anaerobic threshold is the line in the sand so to speak, between your bodies’ energy systems. Further referred to as your “AT”, the point which defines when you have stopped accessing your fat stores and are now completely drawing from your sugar stores for energy. This bit of information is critical in that it defines the intensity of all of your training.

In a perfect world, to arrive at this priceless information you need a VO2 max test. We perform these tests everyday in our lab for runners, triathletes and fitness enthusiasts interested in weight management. This approach is highly recommended. On the other hand, if you are on a tight budget, the next best approach is to employ predictive measures. Unfortunately, a host of variables can affect the accuracy, but it is easy, and costs you nothing.

The formula I would suggest goes like this; simply subtract your age from 180 to arrive at a base heart rate threshold and infuse a plus or minus 5 beats per minute based on your current state of fitness, for example:

  • If you are new to running and this is your first long event, don’t ass or subtract points.
  • If you have been away from training or recovering from a virus subtract 5 points.
  • If you have been running and healthy for the past 6 months, add 5 points.

You’re newly established “AT” serves as the nucleus of your training plan. Once you have this value, you now need to establish a one mile “AT” time trial. To do this, you simply go to your local track, warm up and run until you achieve your “AT” heart rate and begin timing yourself at this heart rate for exactly one mile. This test is important because it will serve as your progress report throughout the course of your training.

Once this is done, it’s a good time to determine a maximal heart rate as well. This can be done by running up to your peak effort, recovering for about thirty seconds and repeating this process about 3-4 times. The highest attainable heart rate is a pretty close indication of your peak heart rate.

Now that we are empowered with the governing heart rate responses it’s time to apply them to the four principle training stimuli.

Example:Sally is 40 years old and has been healthy and training for the past year. She would subtract 180-40=140bpm, add 5bpm for her fitness level and arrive at an AT of 145bpm

Afterwards Sally performed a field test and found she could not exceed a max heart rate of 180bpm with this information we can now begin to build the correct intensity for each training stimulus

  • AB -135-145bpm “aerobic base training” training conducted for long duration below the anaerobic threshold.
  • MSD– 110-170bpm “motor skill development” interval training that focuses on enhanced economy at speed.
  • LT– 140-160bpm “lactate tolerance” training which is analogous to race pace efforts with governed recovery.
  • AR– 120-130 bpm “active recovery” low intensity training that promotes recovery and preparedness to get back to training soon.

Organizing these training components properly will prepare you for nearly any endurance event. This is not rocket science, varying intensity and duration is nothing new. However, as they say “the devil is in the details”. Instead of using pace, distance and time to govern your training, you are now using critical feedback from your bodies pump (the heart) to dictate how hard, how long and when to recover from your efforts. Keep in mind that your central nervous system is the boss; it regulates bodily functions to protect and serve. Trying to follow a program that does not account for this bio-feedback will never be as effective.

Arranging the schedule to meet my level of ability

The primary concept of an endurance program is to gradually build “resistance to fatigue”. Our template ensures that all the pertinent elements of your training are integrated into your daily, weekly and monthly program.

Once you understand and can conceptualize what I have done here, you are able to adjust the workloads, days off etc. to match your lifestyle and responsibilities.

How do I rate my level of experience?

With running, it is always better to error with less than more mileage in your planning. After all, you can always increase your mileage, however if you take on too much too early you risk injury.

The following training mileage/time recommendations should adequately place most runners into a scheme that works well for a successful outcome. Keep in mind that in our training, your principle concern is the volume of time committed to each specific component of training NOT mileage. Your mileage increases proportionately with your improvements over time.

Beginner 3.0 to 4.5 hours per week (aprox. 18-25 miles per week)

Intermediate 4.5-6.0 hours per week (aprox. 25-40 miles per week)

Advanced 6.0-8.0+ hours per week (aprox. 40-60+ miles per week)

Caution:

BE CONSERVATIVE don’t take on more work than you are physically prepared to achieve. You can always add mileage but you cannot subtract injury or over training once it occurs.

Training Measures For Building Muscle Fast

Training Measures For Building Muscle Fast

The hardest thing to do as far as transformation of your body is concerned is to lose body fat. Most people who have tried to do so have found it to be quite frustrating. However frustrating it is a bodybuilder needs to get rid of the fat otherwise they will not be able to see there muscle building progress. Such frustrations could make you start using steroids so that you can lose the fat fast, however you need to know that this does not come without any consequences some of which include; enlargement of the clitoris, shrinking testicles, low libido, low sperm count, impotence in men, loss of hair, growth of facial hair in women, coarse voice in women, irregularity in there menstrual cycle, increase in aggression, heart problems, liver conditions, kidney problems and sleeping disorders. If you want to lose weight and stay healthy avoid the use of steroids.

When attempting to lose your body fat you should avoid fad diets. The use of fad diets never works because there is no relationship whatsoever between losing weight and going on a fad diet which is calorie restrictive. When you go on a calorie restrictive diet your body naturally goes into starvation mode. When the body is in starvation it will try to save energy by burning muscles instead of fat. What this does is increase the percentage of body fat and at the same time reduces the percentage of muscles in the body. When the percentages of muscles in the body are reduced, the body metabolism will be affected and therefore fewer calories will be burned because the metabolic process has reduced.

The only way you can be able to lose weight fast and at the same time build more muscles is by taking the following measures;

1. Eat properly

By eating properly I mean you take a well balanced meal so that you can be able to build your muscles. Your diet should include everything from proteins, vitamins, carbohydrates and healthy fat. Many bodybuilders tend to focus more on proteins since they are the building blocks of muscles. You should learn that proteins are not effective when they are alone. They might for example require certain vitamins such as vitamin A, which increases protein synthesis.

You should avoid overeating because this could lead to excess calories which are usually converted into fat by the body.

2. Train using weights

If you want to increase your body mass you need to lift weights. You should not lift weights for the sake of it; instead you need to lift very heavy weights so that you can achieve maximum muscle damage. When you achieve maximum muscle damage only then can you be able to increase your muscle growth. The only way you can be able to increase your body mass is through understanding how the muscle building process takes place failure to which you will not be able to increase your muscle growth.

3. Rest

The other important thing you need to remember is to rest in between workouts so that you can facilitate muscle growth and reduce catabolism.