Dumbbell Workouts: Stop Wasting Your Time And Start Getting Results!

By: Eddie Lomax

Every time I see a man or women pick up a light dumbbell and perform "isolation" or "sculpting" exercises I want to pull my hair out. It's not that there is anything wrong with these dumbbell exercises. It's just they aren't designed to get the results the exerciser wants or needs. And that is a waste of valuable training time.Let's face it, most people have trouble setting aside time to work out as it is. When they do get themselves to the gym, or set aside part of their busy day to work out at home, the last thing they want to do is waste their time. Every minute spent training needs to count! So, stop wasting your time with those dinky weight dumbbell workouts, and start using dumbbells to their full potential.At this point, some of you might be offended. You may believe beyond a shadow of a doubt that "isolation" dumbbell exercises and "feeling the burn" is the way to get the most out of your dumbbell workout. (Even though you've failed to make major changes to your body). Please, keep reading and give me a chance to change your mind.Honestly, most people start dumbbell workouts, or any workout for that matter, because they want to change the way they look. Yes, there are health and performance benefits to a properly performed dumbbell workout. But, who are we kidding, appearance is the top motivating factor!And, since we are being honest, most people only start to work out when their appearance gets so bad they just can't stand it anymore. They've ignored the lack of muscle tone and the accumulating fat for so long they are not just out of shape, they are REALLY out of shape! They just don't need to lose a pound or two of fat and tone up their arms. They need to lose a LOT of fat and build a LOT of muscle to make a major impact on the way they look!So, the dumbbell workouts they perform should be designed to build muscle and burn fat, preferably in the shortest time possible. So, they pick up a 2 pound dumbbell and perform triceps kickbacks. Wrong, wrong, WRONG! Let's look at it this way:A sculptor is given a 2 ton block of granite to sculpt a figure that ultimately weighs 1/2 ton. Should they:a) Use a small pick and start to lightly tap on the block?orb) Pick up a sledgehammer and whack away most of the unneeded material? I hoped you picked option b!You see, when you have a lot of work to do, use the right tool for the job!So, if your goal is to significantly change the way you look by putting on muscle and burning fat, make sure your dumbbell workouts are designed to do both. Don't waste your time with small weights and small exercises. Dumbbells are an excellent choice for full body transformation, but only if you use them correctly!Here are three tips for changing the way you look with dumbbell workouts:1) Perform dumbbell exercises that recruit as many big muscle groups as possible.Dumbbell lifts like squats, deadlifts, rows, presses and cleans, snatches and jerks require a lot of big muscle groups to complete the movement. Plus, using big muscle groups allows you to use heavier weights. Using more muscle with heavier weights means more muscle!2) Perform dumbbell exercises that require a great deal of energy.Heavy grinding exercises, explosive exercises and combo matrixes require a lot of energy for completion. Expending more energy means less fat!3) Perform dumbbell workouts in such a manner as to simultaneously build muscle, improve cardiorespiratory endurance and burn fat.Doing workouts like super sets, timed circuits and peripheral heart action training, you can make your dumbbell workouts SUPER efficient. You'll get the most out of your training time by attacking your body on many fronts!I hope this short article has opened your eyes to the true value of dumbbells in your quest to change the way you look. If you want to see the greatest change in appearance in the shortest period of time, leave the light weight dumbbell workouts alone, and start using dumbbell to their full potential. Following the above tips makes your dumbbell workout more effective than ever before!


Article Source: http://physicalfitnessarticles.net

Israeli fitness model: Sagi Kalev

Sagi Kalev ( born July 30, 1971 in Tel Aviv) is an Israeli fitness model, bodybuilding title-holder, and nutritionist who lives in Dallas, Texas. Kalev moved to the United States in 1993 to pursue his dreams in bodybuilding and modeling.
Sagi, who has done numerous photo shoots for Muscle & Fitness, Iron Man, Reps, Men's Workout and Hardcore Muscle magazines, is part owner of a downtown Dallas, Texas gym where he also does personal training and nutritional counseling.

Bodyweight Strength Training: Recommended For All-Purpose Strength

By: Eddie Lomax

Mention strength training, and weight lifting or using machines immediately comes to mind. But there are many types of strength, not just "maximum" strength. I want to show you how bodyweight strength training is excellent for increasing each type of strength and why you should use your own bodyweight first and as an ongoing part of your strength training.So, what is strength?Well, a simple definition of strength is the capacity your body has to exert muscular and skeletal force against a resistance. The resistance can be the weight of your own body, the weight of something else or both. So, the larger capacity you have to move your own body or a foreign object in your environment, the stronger you are.

And being stronger has its benefits

- You can do more with your body and objects you find in your environment

- You reduce the risk of injury because of increased ability to control your body and other objects

- You gain confidence knowing there is strength behind your movements

- You can overcome the challenges of sport, work and life easier

- And you look better because your strength is visually apparent in strong muscles

But the truth is, there are many different kinds of strength. And I believe each one can be improved upon with bodyweight strength training. Here we are going to look at the three main types of strength: maximal strength, explosive strength and strength endurance.

Bodyweight Training For Maximal Strength

Maximal strength is the amount of force that can be generated from one, all out effort, regardless of time or bodyweight.Some people say weight training is best for maximal strength training, and for some exercises they are right. However, many trainees are using weights to perform exercises because they can't handle the weight of their own body. For example, many men and women do Lat Pull Downs because they can't do pull ups or chin ups.There are many other bodyweight exercises that can build maximal strength. How about one-arm pushups or one-leg squats as strength builders? Most weight lifters can't perform these exercises, regardless of the weights they use in their training.

Bodyweight Strength Training For Explosive Strength

Explosive strength is strength per unit of time, and is also known as speed strength. So, this is how much force you can generate in the shortest amount of time. In terms of bodyweight training, it means how fast you can move your body from one position to another.Think of explosive movements like jumping squats or plyometric pushups where your body is propelled with such force it actually leaves the ground. Is this type of strength important? You bet it is!

Bodyweight Strength Training For Strength Endurance

Strength endurance is the amount of force you can generate for an extended period if time. It is the ability to be as strong as possible as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue or sacrificing form.When you think of bodyweight strength training, this is normally the type of strength people think of. Rhythmic, repeated bodyweight calisthenics for example builds strength endurance.

As you can see, there are a lot of different types of strength. And you can train each one by using the weight of your own body. No outside resistance is necessary.

Think of it this way. The training you do is specific. If you do a certain type of exercise, you become better at that exercise. So, if you are training for all-purpose strength (which included maximal, explosive and endurance strength) where the object performing the movement is your own body, there is no better tool than bodyweight calisthenics.

Bodyweight strength training should be the starting point, and a continual part, of everyone's over-all workout program.

Article Source: http://physicalfitnessarticles.net/

RICH BUTLER

Rich Butler a Handsome man, high quality body face, he's so beautifule.

10 "Superfoods" For Bodybuilders

By: keishon martin

Egg
An exciting development in the functional food area is the fortified egg. Bodybuilders know that eggs are a good source of protein, but eggs can now also be a good source of omega-3 essential fatty acids. Some egg producers are adding flaxseed to the feed of hens. Adding omega-3 fatty acids, in the form of flaxseeds, to the diets of hens increases the omega-3 fatty acid content of eggs by over six times that of regular eggs. Eating two fortified eggs may provide an adequate amount of omega-3 fatty acids. Egg producers also add vitamin E to the flaxseed feed to keep it stable. This can cause the vitamin E content of fortified eggs to be as much as eight times higher than that of normal eggs. It is also worthy to note that eggs can taste better with the vitamin E enrichment

Legumes

Sometimes referred to as the poor mans meat, legumes are an excellent source of soluble fiber, which is important for keeping an athletes blood sugar and energy levels stable. As far as plant foods go, most legumes are relatively high in protein and are a good source of slow releasing complex carbohydrates. This is great for providing a more stable and longer lasting supply of energy for working out. Legumes can be eaten in chili, stews, and soups, and are also enjoyable when served cold in bean salads. Some of the more common legumes found in the U.S. include pinto beans, kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, and black-eyed peas. Legumes can be purchased dry, canned, and sometimes frozen.

Allium Vegetables


Allium vegetables, such as garlic, chives, onions, scallions, and leeks, are a flavorful way to add healthful nutrients to a bodybuilders diet. The benefits of garlic and other allium vegetables may come from their abundant flavonoids, such as quercetin, and also from their sulfur-containing compounds. Allium vegetables may be more beneficial when uncooked. So you may want to add them to sandwiches, salads, salad dressings, and other raw recipes to get the most from them.


Mollusks

Low in fat, a source of protein, and high in essential minerals, mollusks can be a good addition to a bodybuilders diet. Three popular and nutritious mollusk choices are clams, oysters, and mussels. Clams, in particular, lead the way for all foods in heme iron content. Heme iron found only in red meat, poultry, fish, and seafood is iron bound to a nonprotein compound that is much more easily absorbed by the body than free iron. Clams are also an excellent source of vitamin B12 and copper. These three nutrients may help maintain good blood status for delivering oxygen to working muscles. Along with copper, mollusks are also rich in zinc and selenium. These minerals are necessary for the proper functioning of the bodys immune system and its antioxidant defenses. Mollusks can be cooked in a variety of ways, including steaming, stewing, roasting, baking, broiling, sauting, poaching, and frying.

Nuts

Nuts are a very rich source of nutrients, including polyunsaturated fatty acids, vegetable proteins, fiber, vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, and arginine. Although nuts are considered a fatty food, the fat in them may be beneficial. Some healthful choices for the bodybuilder include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, and pistachios. But remember, eating too much of a good thing can really increase your caloric intake, which could lead to an increase in bodyfat. A good guideline may be to eat one or two servings per day. A serving is one ounce (24 almonds).

Whole Grains

Bodybuilders may find whole-grain foods helpful in providing steady energy for hard training. Whole-grain foods are rich in vitamins, minerals, fiber, and essential fatty acids. Some examples of good whole-grain foods include oatmeal, whole-wheat flour, barley, spelt, brown rice, and some hot and cold breakfast cereals. Be wary of products labeled 100% wheat, stone-ground, multi-grain, seven-grain, 12-grain, or organic. They often contain very little whole grain. Instead, look for whole-grain products that say 100% whole wheat.

Salmon

One of the best sources of omega-3 fatty acids, salmon is a great way to add more musclebuilding protein to your diet. Omega-3 essential fatty acids are important building blocks of cell membranes and, like protein, may help athletes recover from strenuous workouts. Omega-3 fatty acids are also a great addition to anyones fat-loss plan.

Tomato Products

Not often do you find a natural food that actually benefits nutritionally by being cooked and processed. This seems to be the case, however, for tomatoes. It appears that even though some vitamin C is lost when tomatoes are heated, the antioxidant power is increased during the process. Researchers have found that the antioxidant lycopene, which is the pigment that makes tomatoes and other fruits like pink grapefruit and watermelon red, is made more bioavailable to the human body after heating. Foods rich in lycopene include canned tomatoes, tomato sauce, tomato juice, tomato paste, salsa, and ketchup.

Flaxseeds

Also known as linseeds, flaxseeds are small, oval-shaped seeds from the blue flowering flax plant. Flaxseeds are considered one of the best plant sources of healthful omega-3 essential fatty acids, and they're also a good source of fiber. Flaxseeds (but not all flaxseed oil) are rich in phytochemicals called lignans that may have strong antioxidant properties that can help you stay healthy. There are several sources of lignans, such as whole grains, various berries, and soybeans, but flaxseeds are the best source. For easier digestion, flaxseeds should be ground first; a coffee grinder is good for this. The pleasant, nutty flavor of ground flaxseeds can be enjoyed in many foods, such as baked breads, muffins, and cookies. They can also be eaten in salads, cereals, soups, sauces, or mixed with a serving of NITRO-TECH protein powder.

Cruciferous Vegetables

Vegetables such as watercress, broccoli, cauliflower, kale, brussels sprouts, and cabbage are known as cruciferous vegetables. These vegetables are high in fiber, rich in vitamin C, very low in calories, and a good source of healthful phytonutrients. Eating cruciferous vegetables is a good way to take in important micronutrients without taking in a lot of calories. Bodybuilders wishing to lose bodyfat will find cruciferous vegetables to be a good addition to a their focused diet. Try to get three or more servings of these vegetables each week.It is also interesting to note that cruciferous vegetables can be a dieting bodybuilders best friend, as in many cases they require more calories to be digested than they provide. Cruciferous vegetables not only help fill you up, but they also help you burn more calories!Bodybuilders put great demand on their bodies during heavy training. Eating well will keep you going strong and staying healthy.

Remember, a healthy bodybuilder is a better bodybuilder, so try to add some of these superfoods today.

Article Source: http://physicalfitnessarticles.net

Three Simple Steps To Build Muscle Mass

By: Shawn LeBrun

There are 3 simple, proven steps you need to follow in order to build muscle mass. This article will reveal all three in just a moment.But first, let me ask, are you sick and tired of training every day, with little or no results to show for it? Are you sick and tired of looking in the mirror and seeing that same skinny person staring back at you day after day? Are you simply fed up with being skinny? Well, this is the first step you have to take in your way of achieving a muscular body. You have to realize that a change needs to occur and that you're not where you want to be.Then, when you've realized that you really want to build muscle mass, all you have to do is get to work. Easier said than done. Soon, if you're a hard gainer, you'll be asking yourself why isn't there any increase in your muscle mass.You may be asking yourself, why your past efforts seemed to have failed. You may be even asking yourself if all of your hard work was even worth it and if it's even possible for you to build muscle mass. If you want to build muscle, you're going to have to understand the process. In order to build muscle mass, you'll need to:

1) Organize a training plan that is conducive to building muscle.You'll need to organize a training program that focuses on building mass, strength, and muscle. The program needs to be structured in a way that optimizes your body's natural strength.You'll need to use certain equipment that uses variable resistance that's needed to stress or stimulate the muscle into growth.You can use free weights like barbells and dumbbells, machines that incorporate pulley's and cables such as the universal or home gym, or body weight exercises like chin ups or push ups.Through the use of compound movements such as the bench press, shoulder press, barbell bent over rows, squats, and dead lifts, you incorporate supporting muscles as well as the targeted muscle, which equals more strength. All things being equal, this will mean more muscle growth.Once you start using compound movements in your weight training program, you'll start to use something called progressive resistance.When you increase the amount of weight you lift on a continuing basis, your muscle fibers adapt to these greater demands by gaining strength and size. This is how you build muscle mass.

2) Organize a consistent meal schedule that will coincide with your current lifestyle.The meal schedule must contain the necessary calories, protein, carbohydrates, and fat to sustain a healthy increase in lean body weight.If you're wondering how to build muscle mass, this is the solution. To gain muscle, you need to eat. On a consistent basis - more calories on a daily basis than your body burns.You need a consistent diet that is conducive to building muscle. If you simply change your eating habits around a little, you'll start to grow and that you'll start to see the results immediately.Nutrition doesn't have to be complicated. As long as you remember a few key points, you'll do fine. There you have the most basic, proven formula for building muscle mass: hard and heavy training followed by rest and consuming quality calories in the form of protein, carbohydrates, and fat.Protein, carbohydrates, and fat need to be structured in a balanced combination to support optimal muscle growth while maintaining overall good health. Once you have your diet down to a science, you'll gain muscle mass.

3) RestRest is one of the main factors for building muscle mass. Simply put, you have to rest in order to allow your body the time it needs to grow.You need to give your body the time it needs to recuperate from the physical demands of your workouts. By putting constant stress on your body with no rest, you will stop your growth cold.It is very important that you get the proper amount of rest in order to allow your body to grow. The amount of rest necessary will depend on your age, genetics, and current state of health. If you're a beginner, you generally need anywhere from two to three days rest. Depending on your intensity levels, you may need more. If you are training at high intensity, you may need three to four days rest. If you feel any soreness in your body on your training day, your body is telling you to take another day off. You shouldn't feel any soreness whatsoever on your training days.You should feel strong, rested and energized each and every workout. If you feel tired, sore and drained of energy, you are either overtraining, under nourished, or under rested. Take the necessary time off, to fully recuperate from your workouts and come back ready to attack the weight.Building muscle mass is going to take a lot of hard work and consistency, but if you follow this information closely, you'll gain the muscle mass you want.If you don't see a pound after the first week, don't give up because this process doesn't happen overnight. If you keep consistent at your diet, training, and rest, your body will have no choice but to grow and build muscle mass.

Article Source: http://physicalfitnessarticles.net

8 Proven Muscle Building Tips

By: Shawn LeBrun

Building muscle requires the right combination of training and nutrition information. That includes muscle building tips that are proven to work. Using the wrong information can be detrimental to your progress. So be careful who you listen to in the gym. Even though everyone has an opinion, not everyone is right.The only way to build muscle is by following 3 synergistic principles:1. Hard, heavy and smart weight lifting2. Quality nutrition3. Quality restAll three must be in place if you're going to succeed in building muscle. If just one of these elements is missing, you're not going to come anywhere near your potential. Here are 8 simple, proven muscle building tips that you'll want to include in your training and nutrition program.

Tip # 1. Evaluating your body.By evaluating your current body composition, body weight and body measurements, you give yourself a starting point. This will be very important in deciding what your nutritional and weight lifting goals will be.

Tip # 2. Setting your goalsLooking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis.It's better if you were to break your goals down into long (3 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them.

Tip # 3. Keep a weight lifting log and diet logIt's important that you write everything down. By keeping track of your progress you are keeping yourself honest and motivated. A weight lifting log and diet log can help you get better results. You can look back at the end of each week and figure out if you were on target with your goals.A weight lifting and diet log will show whether your goals are realistic and give you insight into your exercise and eating patterns. If you're building muscle and strength, you won't have to wonder what works, because you'll have a full description of everything you've done to reach your goals. This will be your blue print for muscle building success.

Tip # 4. Setting up your weight lifting programSetting up your weight lifting program is a lot easier once you know your body statistics and goals. You must decide whether you're a beginner, intermediate, or advanced weight lifter.Once you know your current weight lifting status, build your weight lifting routine according to that information. It's suggested that you incorporate free weight exercises into your muscle building programs as opposed to machines.In order to build muscle you need to concentrate on the basic movements like the squat, shoulder press, bench press, dead lifts, barbell rows and chins.One of the most important muscle building tips is to keep your workout short, heavy and intense.

Tip # 5. NutritionNutrition is one half of the key to building muscle. Without the proper nutrition, you might as well pack your bags and go home. No amount of super sets, negative sets, tri-sets or pre-exhausting will build any amount of muscle mass without the proper nutrition.To be honest, nutrition will be that element of your muscle building program that will make the difference between an o.k. physique and one that commands power. The trick to unlocking your muscle building fury is to find your optimal nutritional state. To build muscle you need to consume more total calories than your body uses each day.Remember this very important muscle building tip; nutrition is the key to building real muscle. Try eating 6 times per day and make sure each meal is balanced with the optimal amount of calories, protein, carbohydrates, and fat.

Tip # 6. Build a diet that supports your nutritional goalsOnce you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.

Tip # 7. Use only proven muscle building supplementsWeight lifting supplements are meant to enhance an already great muscle building program. If you have the right combination of nutrients and the right weight lifting program, proven supplements may enhance your performance.In order for weight lifting supplements to function properly, they must be taken at the proper times and in the proper amounts.

Tip # 8. RestBlasting your body at full throttle all the time will slowly run you down. You need to take some time to rest and relax. Have fun, kick back and relax and enjoy the fruits of you labor. Let your body get into a good rhythm of work and rest.By getting quality rest you will ensure that you get the most out of your muscle building program. Sleep is vital to building muscle. Make sure that you get enough rest to properly repair your body.It is during sleep that most growth and repair occurs.

Without adequate sleep the body becomes weakened. It is very important that you get the correct amount of sleep because muscle growth happens while you are resting, not while you are training. If you were to lift weights on a steady basis and not get any quality rest, your body would slowly fall apart. Weight training tears the muscle tissue down and the diet provides the necessary fuel and material for repair, but it is during sleep that the repair and growth process occurs. Therefore, sleep is as vital to building muscle as is your training program and diet. You should aim for 6 to 8 hours of rest each night. Don't be afraid to take a nap in the afternoon or after work to add a little energy to your workouts. Rest is one of those muscle building tips you really don't think about but is so important.Use the muscle building tips above in your workout program and you'll soon start seeing results.As you progress in your program, make sure to challenge yourself and change your muscle building routine around. This will add a new angle to your training and improve the your results.

Article Source: http://physicalfitnessarticles.net

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Jay Cutler behind the scenes

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A shocking expose of the 12 biggest scams, cover-ups, lies, myths and deception in the diet and weight loss industry!

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