Free Flow Mobility for Athletes – Improve Strength and Improve Muscle Building Workouts

Complete Muscle Building System www.acceleratedmusculardevelopment.com Original Post www.dieselcrew.com Mike and Eric for their important work with Magnificent Mobility. Mobility was an essential part of the AMD structure and it all started with them opening my eyes to how important mobility is. Definition of Mobility (my informal definition, yes you can quote me) – ability to freely move through the intended motion for the task or exercise without restriction and have strength and stability throughout this range of motion. What is the difference between mobility and flexibility? Flexibility implies range of motion. But it does not imply strength in this extended range of motion. Flexibility can be enhanced with static stretching. But mobility exercises not only improve range of motion of a joint, but also activates the engaged musculature during the movement. A win-win. Original Post: www.dieselcrew.com Complete Muscle Building System www.acceleratedmusculardevelopment.com Innovative Strength Training Solutions http Keywords: transformation muscle building how to build muscle build muscle mass strength workouts flexibility drills flexibility workouts mobility drills mobility workouts Scott Sonnon Frank Shamrock

How to Exercise Using Free Weights : The Dumbbell Tricep Extensions Exercise with Free Weights

Learn how to do dumbbell tricep extensions for weight loss and strength training in this free workout video on exercising with free weights and weight loss.

The Best Wii Fit Games To Help Get You Going!

Opinions are vastly divergent on Wii fit games and their efficacy in terms of exercise aids. While many will say that they are just video games with a clever marketing strategy that helps them masquerade as exercise aids, while others claim that they provide an enjoyable and effective workout.

Perhaps the truth is somewhere in-between: some exercise is better than none!

There are several things that set apart the Wii Fit games from other video games; chief among them being the unique balance board. This is able to measure BMI based on the height and weight of the user.

There are 50 possible activities with the balance board, with categories such as aerobics, balance games, yoga and strength training. Some of the top games for Wii Fit are:

Jillian Michaels Fitness Ultimatum 2009 includes motion based fitness activities such as monkey bars, ladder climbing, rowing etc and using the balance board is able to track personal fitness and progress. The aim of the program is strength training, weight loss hill climb etc.

Shaun White Snowboarding is as the name suggests, about a simulated snowboarding experience. The game claims to let you do everything you would at the mountain (but presumably were too scared to actually try because this game offers options such as doing different tricks on the ground in the air and on rail).

You can careen down slopes, create new paths in the back country and use the terrain park for yet more tricks. A generic Park city, Japan, Europe and Alaska are areas you can explore.

We Ski is also about the lure of snowy wherein up to 4 players can hit the slopes. You can choose from 14 set courses ranked according to the level of expertise.

Skate it, is again a self explanatory and skaters get to choose the kind of skate board they want and create a fantasy park of their choice to play around in. There are features such as benches, rails and ramps to keep things exciting.

Rayman Raving Rabbids TV Party is another really popular Wii game that lets you use your rear end to play up to 65 games that have spoofs from TV, and other popular culture to keep you interested. Shaking, precision, dexterity and balance are some of the elements included in the game.

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Giant Sets for a Big Back – Real Muscle Building

Complete Muscle Building System www.acceleratedmusculardevelopment.com ORIGINAL POST http How to Build a Big Back What are Giant Sets? Giant sets are a continuous linking of exercises (2 or more), targeting the same or similar muscle groups. These are different than supersets, where supersets typically target opposing (non-competing) musculature and are usually on done with 2 exercises. Try to limit the rest period between exercises to optimize your training benefits, such as building muscle, creating a high lactate environment and growth hormone release. In the video, we show you two versions of the same giant set, but done with slightly different exercise variations. ORIGINAL POST www.dieselcrew.com Complete Muscle Building System www.acceleratedmusculardevelopment.com Innovative Strength Training Solutions http Keywords: upper body workouts big back training muscle building how to build muscle build muscle mass strength workouts power workouts building muscle get stronger mobility flexibility pull-ups posterior flyes rows dumbbell rows big back training how to build traps

Real Muscle Building – How to do BTR Push-ups, no BS Strength Training

The only complete muscle building system: www.acceleratedmusculardevelopment.com Beyond the Range (BTR) Push-ups Strengthening the shoulders and chest through a greater range of motion (ROM) Muscles Targeted: bhest, shoulders, triceps

Ask Raphael: How to Lose Love Handles

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.

Raphael,

I would like to lose my love handles and the fat around the top of my hips. I feel I am in decent shape: I run 3 times a week with strength training as well as riding three horses five times a week, but that fat just seems to stick. Are there any specific exercises to target that area? Thank you. -- Carrie

Carrie,

If you’re running three times per week for at least 2-3 miles, strength training three times per week with intensity and horseback riding five times per week, then it sounds like you have a very good exercise program.

I’m going to provide an 8-step plan for you, but I first want to clear up a misconception related to spot reduction. Many people think that if they focus on a trouble spot, whether it's abs, butt or legs, that it will magically begin to shrink and tighten up.

Spot reduction isn’t possible. Focusing on exercises specifically for your obliques (love handles) and fat around the top of your hips won’t work.The good news is that I’m going to tell you the truth about how to correctly reduce those annoying trouble spots.

If you want to reduce your love handles and fat on your hips, then you’re going to have to lose body fat all over your body. You can’t remain at your current body fat level and achieve smaller trouble spot areas. I don’t know how tall you are or how much you weigh, but a reduction in body fat is the only way to attack the areas you mention.

Mother Nature actually protects us from making ourselves look like cartoon characters. For example, let's say you have 15 pounds to lose and your focus is on shrinking love handles and hips. If nature allowed you to lose only in those areas and no where else on our body, that would result in a very odd-shaped body lacking balance and symmetry.

Instead, Mother Nature forces us to lose fat all over the body so that we can be in balance and look lean. However, the first place we gain fat is generally the last place we lose it, so I suspect your love handles and hips are the first place you tend to gain body fat.

That being said here is my 8-step plan for breaking through your plateau:

1. There must be a plan for food intake -- aka your diet. If you're using one of the eDiets food plans, then you can easily determine the amount of calories you take in per day, as well as the ratios of protein, carbohydrates and fats. My recommendation is to reduce your calories by 150-200 (as long as it does not fall below 1200 calories). If you’re not using an eDiets plan, the same 150- to 200-calorie reduction applies.

2. Add one additional day of running to your program. This doesn’t have to be forever – just until you achieve your goal and then you can eliminate this extra day. Keep the rest of your workout (strength training and horseback riding) exactly as you currently perform it.

3. Make sure you record your scale weight and measurements. Contrary to popular belief, there's nothing wrong with weighing yourself once per week. Even if you get a body composition test (also called body fat tests), you'll still have to step on a scale.

4. Remain on the program for three weeks and don't make any changes at all. If you start reducing food or increasing activity before the three-week point, you might sabotage your efforts. It's important to have a clear starting point. Some people stay on a specific program for months and never make a change -- that's insanity. After three weeks, there is absolutely no reason you shouldn't have some degree of fat loss. If you're losing up to 1 to 2 pounds per week, you're on the right track. Even a bit less is fine.

5. If you haven't lost weight yet, it's time to make a change. At this point, I do not recommend adding more activity and manipulating calories. Do one or the other -- not both. It's vital to have an understanding of what's working. The change in parameters needs to be tightly controlled. Reduce your daily caloric intake by 100 (again assuming it does not fall below 1,200 calories).

Here comes the tricky part. In some cases, you might not be eating enough, so calories would need to actually increase. For example, a person can't work out six days per week for 90 minutes and take in 1,200 calories per day. The person most likely won't lose fat -- the body will rebel. This is one of the reasons I always tell members to contact eDiets Nutrition Support and always mention their activity level. We need that information to increase or decrease calories. However, I’m going to go on the assumption that you need a reduction in calories.

6. If you haven't lost weight in 10 days after the above change, I would then increase activity --but do not decrease or increase food intake. Again, exercise tight control -- you want to know the formula that works for you.

7. Allow 10 days to pass. Most people are losing fat by now and have the formula for their personal success. It may sound like a hassle, but it's actually not that many weeks when you consider your entire lifetime.

8. If you've followed the above advice and you're stuck at a plateau, it may be time to shift the ratios of protein, carbohydrates and fats. It's possible that the food plan you're using isn't working efficiently with your biochemistry. In this case, eDiets dietitians can be of enormous help in guiding your program.

As you can see, it takes some degree of experimentation when you hit a brick wall and are dealing with tough-to-reduce spots such as your love handles and upper hip area. However, there is always a solution. It takes some work and effort but once you have the formula, you're home free and you’ll achieve the look you desire.

If you’re an eDiets member, please visit my support board called Exercise and Fitness, and I’ll answer any questions you have about the process I outlined above.

Best of luck, Carrie!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

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Routine For Muscle Building

When it comes to muscle building, muscle building routines are really important for your faster progress and bigger muscles in less time. But before you follow this very basic routines advices you need to know something about nutrition.

The first element of staying in a good, toned state is nutrition. Although some athletes do not concentrate on this that much, it is a simple way of increasing metabolism and recovery for any exercise you complete. A boosted recovery rate allows our muscles to heal torn tissue quicker and stronger, giving a more toned look. Good places to start are fairly high protein foods such as eggs, meats and fish as well as more nutritionally rich foods such as vegetables and fruit.

Truth be told getting 6 pack abs isn’t as had as most people think it is. The problem is that there is so much of wrong info out there that mostly doesn’t work. The people who give out this info have no idea what they’re talking about. The chances of most people using this wrong info is very high as there is lots of it out there.

Cardio is the key to a flat stomach. Cardio exercises burn way more calories then simple stomach exercises such as crunches or leg lifts. A good cardio workout can burn fat on your entire body. Because of this fat loss, your stomach and its muscles will start to show. Your key to getting a flat stomach is starting today! Even if you can’t do the flat stomach exercises right away, you should change up your diet and lose the fat first.

It’s going to rely strongly on your ability to use your own self discipline to establish a workout schedule and stick to it. A good guideline is to put in at least 30 minutes of cardiovascular exercise (running, jumping, swimming) interspersed with at least two days of strength training.

Maximize Tension: The key to building strength is tension. Strength is the definition of how your body’s muscles produce tension. Muscular tension equals force and force equals tension. Maximize tension by engaging in lifting heavier loads more frequently. If we are talking about body-weight exercise and you are great at doing normal push-ups then instead of doing a 100 regular push-ups do 5 one-arm push-ups. Less reps, but more tension! By doing this over time you will develop power. This is why powerlifters are so strong.

A typical skinny person would walk into the gym and spend over an hour on bicep curls. Bicep curls are perfect example of isolation exercise that you should stop wasting your time on when you are skinny. Assuming you are not taking expensive supplements or steroids, you need to spend your time wisely at the gym.

Try to eat every 2-3 hours or 5-6 meals per day – If you stuff your face with too much food at once, you will feel bloated. Also, when you eat too much at once, you will end up storing too much calories as fat. If your diet is 4,000 calories per day, then eating 5 meals per day would make that 800 calories per meal instead of 2,000 calories in each meal for 2 meals.