Lets Get In Shape

2005-11-22T07:53:00.000-08:00

Circuit Training is done by many sports teams to insure a full body work out. The task at hand is not something for the weak of heart. Before you begin you must tell yourself that you are not going to stop throughout the exercise and that you are going to give it your all. This circuit I am about to tell you is used often for wrestling teams. With that said here is what you have to do.

To start this exercise you need to first take a few laps around a track to get that blood flowing. If it is your first time I recommend that you run around only 2-3 times. Once you are done with the run you must not walk but run to your position where you will begin the exercise (pick a place in grass or on a mat)

Now you need to keep those legs moving so start to do knee highs. This is where you run in place but lift you knees so that they are parallel to the ground. Count to yourself for 10 seconds then sprawl to the ground and bounce back up into an open leg stance. Right away start to chop your legs up and down in a fast motion. Again count to 10 and sprawl, then bounce back into the first stance.- Do this a total of ten times( five for each position)

After the ten reps are up, sprawl to the ground into a push up position. From here you want to do 20 hand clap push ups. As soon as those are done switch quickly so that you are in sit up position. Do 20 sit ups.

Get up and do the knee highs and the chopping of the legs again for another 10 reps.

Now drop to the ground and put your self in a bridge position. (In a bridge position you use you arms and your legs as pillars while the rest of you is arched in the air. Stay on your toes.) From here wrestlers put their head down to the mat and roll around on their heads to build neck strength. After you do that so your neck feels loose, push you body up by straightening your elbows. Then lower yourself back down. What you are doing here is a bridge pushup. Do ten of these.

Now go to your back and get into an inverted bridge position. Again roll on your head for a good minute then push up with your hands and do push up from this position. Once you are down stand up and repeat the first exercise.

When those ten are done, you are going to sprawl down to the ground and do a push up. After the push up, hop your legs back to you base and stand up. Then sprawl again and do it again. Do 20 of these as well.

When you are done with these exercises hit up the pull up bar and you should be feeling pretty good. The circuit I just described is an easier one to try out. Remember that you want to make sure to do everything quickly but also correct during the exercise to make sure you are not cheating yourself. Well go get 'em!

For more information on circuit training check this out: Circuit Training

2005-11-18T13:18:00.000-08:00

Since Finals are right around the corner I feel it is a good time to talk about stress. So where does stress come from? Here is a story from Men's Health that explains that pretty well:
"A dry twig in the jungle snaps, and our common ancestor--your father, my father, 1,500 generations ago--leaps into alert mode. Adrenaline floods his system, causing lipid cells to squirt fatty acids into his bloodstream for quick energy. His breathing becomes shallow and rapid, and his heart beats faster, increasing the flow of oxygen to his muscles, enhancing his strength and speed. His blood vessels constrict, minimizing bleeding if he's injured, and his body releases natural coagulants and painkillers. His sweat glands open, leaving his skin slippery and hard for a predator to grasp. His hair stands on end, making him appear larger and more threatening. His pupils dilate, increasing his ability to scan dark jungle terrain. All this happens in less than a second, and zip, Dad's off and running, far enough ahead of the tiger to ensure that your bloodline, and mine, makes it to the next generation."
Today these very traits that helped our bloodline survive are now working against us instead of for us. We can not just run from our problems like our body wants us to, but we must instead face them. Our bodies are built for momentary stresses, but our society delivers the long-term type. Unyielding adrenaline forces more blood through our delicate vessels, raising our risk of stroke and heart disease. There are some things you can do to make your stress level go down. First, give yourself enough time in advance to be able to learn the material you need to know for your exams. Second, do not fall into peer pressure. I know it is easy to go out but don't go out if you know you are going to have to cram later because of it. Set your priorities and stick to them. Third, give yourself time to relax. This is important so that you can use you full brain power when studying. Lastly, take deep breath when you feel yourself getting stressed out and realize that things could be worse. Don't just sit there go exercise that brain!

2005-11-14T19:01:00.000-08:00

Protein

When you talk to anyone at the gym about what to focus on when choosing food that will build those muscles almost everyone will say protein. So what do we know about protein? According to the Harvard School of Public Health, surprisingly very little is known. We know that adults need a minimum of 1 gram of protein for every kilogram of body weight per day to keep from slowly breaking down their own tissues.

We know that lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and even death. But can you get too much protein? Digesting it releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein takes lots of calcium. Some of this may be pulled from bone which could be weakened.
However, some protein contains all the amino acids needed to build new proteins. This kind is called a complete protein. Animal sources of protein tend to be complete. Other sources of protein from fruits, vegetables, and nuts lack some of this amino acid. These are called incomplete proteins.
The bottom line is that it's important to pay attention to what comes along with the protein in your food choices. If you are partial to beef, stick with the leanest cuts. Fish or poultry are excellent alternatives. Even better options are vegetable sources of protein, such as beans, nuts, and whole grains.

2005-11-01T22:24:00.000-08:00

Running

We all know how to run but here are some tips that can really help you out to improve your over all health by making sure you do it properly. Remember it is important to maintain hydration when you run so you should consume a sports drink with low sodium levels because the sodium hold fluids in your body better then just plain water. However, make sure not to drink too much right before you run.

Now as you run, you should open up your stride to a point where you will land on the bottom of your heel and roll across your foot. From there you should push off with your toes. Make sure not to run flat footed because this can cause stress on your knees and ankles. Your arms should be relaxed as you swing your hands from about chest high to just pass your hips. Take deep breaths to insure you receive the oxygen your body needs. Many people breathe too shallow, which causes a shortness of breath, so be sure to concentrate on this. Your upper body should also remain relaxed to insure that your legs are getting the proper blood flow. If you clinch your fists or flex your face and arms, you could be taking away that crucial flow of blood your legs need.

Running is a great exercise that works out your lungs and legs. Remember to run at your pace. It is recommended that you first do a warm up jog for about 5- 10 minutes, then do your stretching, after that get it started. Keep in mind that running has a high rate of injuries so be mindful about your body and how far you can push it.

Well there you have it, dust off those running shoes and get that heart pumping. A runner’s high is better for you then whatever else you might be doing.

Here is a great website to check out for runners: About Running

2005-10-27T09:41:00.000-07:00

Legs

Working out your legs is important so that you have a proper balance between the size of each and every one of your body's muscles. You do not want to look like an ice cream cone (a big upper body with chicken legs). Legs are a tough work out because you are working out an entire half of your body. So be ready for this workout.
The first exercise I suggest doing is the main exercise that you should continue to use to work out your legs. It is called a squat. To do this get into a comfortable upright stance with your feet shoulder-width apart and you toes facing a little outward. Find a place on the wall to look at as you do this exercise to maintain balance. Now place the barbell squarely on your traps and shoulders. You should grab the bar so that your hands are slightly wider than your shoulders. This will automatically straighten your back and force you to maintain a strict form. Now it is time to start the motion. Make sure you do not start this exercise by bending your knees. Instead, slowly bring your butt towards the ground, making sure to keep your heels planted firmly on the floor. As you go down you can start to slowly bend your knees. When your thighs are parallel to the ground pause then return to the starting position, repeat. Remember to inhale as you go down and to exhale as you go back up.
The next exercise is called a leg press. This is an exercise that is a good confidence booster because you should quickly be able to add more weight to your work out. To start place your feet shoulder- width apart on the platform with your toes pointed a little outward. Now the motion is rather easy. Simply lower the platform until your knees are at a 90-degree angle. Now press the platform outward until your legs are nearly straight out, be sure not to lock your knees. Then repeat.
This last exercise is called a leg extension. To start, sit on the seat of a leg extension machine with the footpad firmly placed on the outer part of your shin. Make sure your knees are flexed at a 90-degree angle to avoid potential injury. Now start by extending and straitening your legs until they are parallel with the floor. Now actually lock your knees and hold the position to feel the burn on your muscles. After a few moments, slowly return the weight to a point near the starting position. This will allow you to keep constant tension on your quadriceps muscles. Then repeat.
These are a few good workouts to start off with. You should go try them out and see how well you can walk right after the workout. Do not be surprised if your legs feel like jelly for a little while after the exercise!

2005-10-21T18:27:00.000-07:00

Back

Hey everyone welcome back! Since last week we went over how to work out that chest, it is a great time to go over a couple back exercises. There are many ways to work out your back. Here are two basic exercises that you should definitly utilize. Remember as always to use proper technique when doing these exercises because this is a part of the body you really do not want to mess up.

Lat Pull Down

Start off by holding the lat bar down with your hands a little wider then shoulder width, around 6-12 inches out. Then sit down keeping your arms extended overhead. Next it is time to start the motion. Pull the bar straight down until it touches the back of your neck just above your shoulders. Then return to the starting position. Repeat. Remember as you go through this to inhale as you go up and exhale as you go down.

Dumbbell Bent-over Row

To start this one you have to kneel over the side of a bench with your arm and leg to one side. Have your other arm and your knee on the bench to keep balance. Pull the dumbbell up with the arm that is hanging off the side so that it horizontal with the height of your back. Return the arm toward the ground with your shoulder stretched forward until it is extended. Once your arm is almost straight pause then repeat. After a set of at least ten switch to the other arm.

These exercises require a lot of discipline. It is easy to cheat when doing them so remember to concentrate on what you are doing. You will thank yourself later when you see the results. I recommend choosing weights that you can make sure you get at least ten reps in each set.

2005-10-15T11:28:00.000-07:00

Chest

Since last week we learned how to have a good shoulder work out, lets work our way down to our chest. When working out your chest, like all exercises, it is important to maintain proper form so that you can get the most out of your work out. Here are some very effective techniques to building up this muscle.

Flat Bench Press - This exercise works the whole chest area.
To start, lie flat on a bench with your feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched. Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width. Inhale and hold your breath as you lower the weight. When the bar reaches your chest, begin to move the weight upward. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

These next two exercises are similar.

Incline Bench Press - This exercise works the upper chest area.
This exercise is the same as the flat bench except it is done on an incline bench which isolates the upper chest area.
Decline Bench Press - This exercise works the lower chest area.
The is the same exact exercise as the flat bench press except it is done on a decline bench which isolates the lower chest area.

Dumbbell Flyes - This exercise works the entire chest area, focusing mainly on the inner chest.
Again to start, lie flat on a bench with your feet firmly on floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench. Your arms should be lightly bent and slightly wider than your shoulders and your palms should be facing each other. Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest. Raise them along the same arc back to the starting position. Pause briefly and repeat the entire movement.

Well go get to it! It is going to feel a little awkward at first as you attempt these movements. Just remember that practice makes perfect.

2005-10-09T14:56:00.000-07:00

Shoulders

Here are some great exercises you can try using when you get to the gym to build your shoulders. Shoulders are very important because they improve your frame and give you better posture. So with that said here goes... I would suggest if you are just starting to lift, you should start off with the shoulder press machine. It is very simple to use. Just set the weight at what you want, raise your hands above your head, then move them back down, that's it! The next exercise feels a little awkward at first but will definitely define those shoulders. This is called an upright row. What you do here is start off by standing with your feet shoulder-width apart. Then grip the middle of a barbell with your palms facing in, raise the bar to your chin and lower it, Repeat. Make sure that your back stays straight and that your knees remain relaxed.
After your are done with that try this next exercise. It is called a lateral raise. You start with your feet shoulder width apart and a dumbbell in each hand with your palms facing in. Making sure not to lock your elbows and to keep your torso still, raise your arms no higher than your shoulders. Then return.
This last exercise is called a shrug. You start off in the same position as you do for the lateral raise accept this time all you are doing is raising your shoulders up towards you ears a few inches. Then lower them back down.
These exercises might sound easy but trust me they are great for your shoulders. I recommend doing three sets of eight to twelve reps for each of these exercises. No pain no gain; you want to feel that burn.

2005-10-01T13:51:00.000-07:00

Hey guys. If you have been keeping up with the two exercises you should already see some difference in your arms, chest, and back. I suggest doing those push ups at least 3-4 times a week as well as the crunches. Don't get discouraged if you do not see a difference in your stomach since that area takes some time to strip away that fat and have your muscles stand out.
With that said, grab a glass of water and listen up. It is time to give you all a little motivation to make you keep up the good work you have been doing. The two hardest things with exercising is first taking that initial stand and finally getting yourself to work out. Second is staying motivated enough to keep pushing yourself.
So where should you draw motivation? This is a question that is unique to the individual. People do some weird things to stay motivated. Some people take pictures of themselves every few weeks to see their progress. Others start out by measuring parts of their bodies every few weeks to see how much of a difference they made( sounds a little strange to me too).
On the other hand, their are some techniques that are not totally out there. A good idea might be to carry a notebook and mark down how many reps you do and the weight you used. I think one of the most beneficial ideas that will keep you motivated is to work out with a friend. This is great idea since you can push each other both to get to the gym and to work hard while you are there. On those days you tell yourself that you don't feel like going to the gym, your friend could serve as that extra push to go. One more suggestion for motivation is to step back and look at yourself in the mirror. If your not happy with what you see then step up your game. If you are happy with what you see then know you have to work to maintain what you have.

2005-09-22T14:11:00.000-07:00

MIDSECTION

Since you now know how to do push ups in order to build your upper body, it is time to build your middle foundation. Think having a belly is fine? Think again. Miami cardiologist Arthur Agatston, M.D., author of The South Beach Diet, puts it this way: "Abdominal fat is different and more dangerous than fat elsewhere. Unlike fat directly under the skin, belly fat, which adheres to organs, is associated with increases in C-reactive protein and other markers of inflammation that can lead to heart disease." So not only does belly fat look bad it is bad!
There are literally hundreds of ways to exercise your stomach. But lets not get too complicated yet. To start I am going to break down the stomach into three sections: the upper section, obliques, and the lower section. In order to work out that upper section of your stomach you should start off with an exercise called a crunch. Begin with your back on the floor with your knees bent and your feet flat on the floor.( all three exercises start that way) Now cross your hands over your chest, if you are a beginner, or place you hands behind your head if you aren't. When doing this exercise keep your chin up. Pretty much pretend you have an apple between your chin and chest. Now raise your shoulders and chest several inches above the ground, making sure your lower back and feet remain flat on the floor. Exhale as you go up then inhale as you go down. Keep the motion of returning to the ground and back up slow and steady concentarting on contracting your stomach muscles.
This next exercise is for your obliques. Your obliques are those muscles on the sides or your belly. To do this exercise start out in the basic crunch position. With your hands placed behind your head, raise your chest and shoulders. This time, however, twist your torso so that your one shoulder moves toward the opposite knee. Go back down then turn the other direction. Keep this up alternating between directions.
This last exercise is for your lower abs. Again, start off in the basic crunch position. Now bring your knees up toward you chest in a 90 degree angle. Using only the muscles in your stomach, move your knees slightly toward you chest. I stress the word slightly; this is a small movement your knees should not be brought up to your face. Be sure to exhale as you do this. Return to the starting position then repeat.
Well that's it for the abs. These exercises mixed in with some cardio will be a great starting point for us to move on from here. Starting to sweat yet?

2005-09-15T13:22:00.000-07:00

Before even thinking about going to a gym it would be a good idea to start off with some basic exercises that you can do at home. The number one exercise I recommend for men to try and build a little bit of base is push ups. Push ups can help with your posture and overall appearance. In order to do a proper push up you should follow these simple rules. Start off by lying down on your chest with your hands at shoulder level, placing them a little further out than your shoulder width. Your palms should be faced down with your chin out touching the floor and your feet together. Next it is time to start the motion. What you need to do is while keeping you back straight, straighten your arms as you push your body up off the floor. Make sure you concentrate on breathing out as you are pushing up. Also an important note to mention is not to lock your elbows. If you do you could be putting too much stress on those joints and not enough stress on your muscles. When you reach the top of your motion lower your body back to the floor by bending your arms always keeping that back straight and that chin up. Once your chest touches the floor, pause then repeat.
As you get used to this exercise you will realize that by positioning parts of your body you can focus on different muscles. The main muscles you work on during this exercise is your arms then your chest and back. Practice this exercise and we will move on from there.

2005-09-08T12:40:00.000-07:00

This is a link word website

2005-09-06T15:16:00.000-07:00

This blog is dedicated to exercise and everything that is involved with exercise. From motivational stories to detailed descriptions on how to work out, this blog is the place to be. So if you are tired of being a couch potato, lace up those Nikes and let's get started!
Most people need a kick in the you know what in order to make things happen. Every one draws strength from different places. Whether you are the kind of person that can motivate yourself by looking in the mirror or by mirroring the best, it is your determination, or inner self, that is the real factor between success and failure when trying to reach your goals. Many people know how to be healthy, eat well and exercise, the question is how many people actually follow that path? You might not be surprised coming from a nation that has a large amount of obese citizens that the majority of people, if not all, do not use their bodies to their full potential. Why? The number one answer out of fifty students I surveyed said they don't have the time. I personally think this is a lazy excuse and if that is your reason for not giving it your all then wake up! Every second that just passed is another second to turn it all around.
Henry Ford once said," Nothing is particularly hard if you divide it into small jobs." This is true when it comes to getting in shape. You can not expect to go to the gym a couple of times and suddenly look like Superman. You need to take it step by step learning that pain is weakness leaving your body. This will be important to remember as you read on and learn what it means to get into shape.