Weight Training and Dividing Muscle Groups
August 31, 2011 by admin · 1 Comment
When we all first start out weight training it does not take long to see results. In fact, most of us started out with whole body workouts, working the entire body in one session.
With a workout routine like that, you were able to see your strength and the development of muscle grow due to the fact it was a new activity for the body and your nervous system.
After a while, your body begins to adapt to the stresses placed on it and growth slows down or stops altogether. Once you become an advanced lifter than it is recommended that you break your workouts into different body parts.
I have been working on a five day a week routine for years now where I work the following schedule, Monday/chest and shoulders, Tuesday/legs, Wednesday/back, Thursday/arms, and Friday/chest and back.
Now that is what I find works for me. You could also breaks these workouts down into other types of routines working on splits, two days on one day off for instance. I personally found many years ago when I was lifting much heavier than I do today a three days on one day off program gave me great results.
Weight training/bodybuilding is not an exact science. Everyone will respond differently to different types of workout routines.
The point here? Do not overload your body with excessive work to the point you begin to break down. You actually become weaker and do not grow if you are pounding the weights seven days a week. You need rest to properly recover.
You will fatigue systemically as well. You get sick more often for example. Not sleeping well is another tell tale sign of fatigue or over training.
As you become more advanced with your weight training, research the multitude of workout routines that are out there and find the one your body responds to best
Remember, growth takes place outside the gym!
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
http://www.orthopedicweightloss.com
How To Stay Lean All year Long
August 28, 2011 by admin · 1 Comment
Following fad diets and inconsistent dieting is one of the quickest ways to destroy muscle tissue. In order to stay lean and muscular throughout the year, you want to remain consistent not only in your food choices but, in your weight training as well.
You do not have to starve yourself either. You want to be sure you are consuming the right calories and amount of food to build muscle and continue to make the gains that are needed to stay healthy and without carrying excessive body fat.
Following a controlled food intake with the right amount of protein, carbohydrates, and fat will assure you that you can continue making muscular gains without adding body fat.
Now I personally do not count my calories daily or weigh my food. If you are willing to take the time and the desire to do that than by all means press on. Over the years I have been able to get more in-tune with my body and by using the mirror technique can determine what changes if any have to be made in my diet.
Many young lifters in their quest to build more mass will consume large portions of food throwing out any discipline in the types of food they are eating. I did this myself many years ago and all I did was add an extra spare tire to my gut. You need to be sure your consuming the right types of foods with plenty of protein in 4-6 meals a day. This is the best way to build muscle without throwing on large amounts of body fat.
By staying leaner you make more consistent gains in your training. You cannot bench more weight with a gut hanging over your belt line. Fat will not push weight, muscle does.
When eating, listen to your body and not your mind. when you are comfortably full, stop eating. You better to under eat than over eat.
Eating clean proteins like turkey, chicken, or fish along with carbohydrates brown rice, yams, green vegetables for instance are cleaner foods that will allow you to stay leaner and healthier.
A lean body will be a healthier body. You will operate much more efficiently and have more energy with a leaner body.
This becomes even more important the older you get. Fat is no one’s friend! If you want to look at a couple excellent programs I endorse to burn fat at any age take a look at my website and determine if the information provided will help you. I am sure it will.
If you have any questions or comments, drop me a line let me know what you do to stay lean or if you have a question let me know.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
http://www.orthopedicweightloss.com
Increase Your Metabolism By Building More Muscle
August 27, 2011 by admin · 1 Comment
When we are younger and our bodies are full of hormones and we are carrying around some muscle, most of us didn’t have any trouble with excessive weight gain.
In fact I remember eating everything in sight and still couldn’t gain any weight.
As you get older and the body does not produce the growth hormone or, the testosterone like it once did, and the fact that we lose muscle mass as we age, we tend to start putting on the pounds. In today’s world of weight loss marketing and infomercials there are plenty of gadgets out there that promise to help you lose weight. Most fail miserably.
The one tried and true method that will help us lose weight at any age is building more muscle!
Fad diets or working yourself to death on the elliptical trainer at your gym alone will not get you the permanent results you want. Any type of weight loss program no matter what your age, must have weight training as part of three tier program. Diet and aerobic exercise being the other two.
Muscle burns calories 24/7. Muscle is living breathing tissue. It requires fuel to survive. It is constantly burning fuel therefore, you are in a state of calorie burning even during your sleep.
It is now known in the fitness world that weight training has the greatest effect on your metabolism. You obtain a prolonged kick after weight training that lasts several hours in regards to burning calories. You get the same kick after aerobics however, it is not as intense and, does not last as long. Besides aerobics does not build muscle anyway.
Whether you are 20 or 60 years of age, if you want to lose weight not only for cosmetic reasons but, for your overall health, than get started on a resistance training program that works the major muscle groups, back, chest, and legs.
It is never to late to start weight training to build a stronger, healthier body.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
http://www.orthopedicweightloss.com
When Is The Best Time To Weight Train?
August 3, 2011 by admin · 1 Comment
The question comes up with beginners to weight training about finding the best time to train. That is a question that I answer by finding out about the clients lifestyle, responsibilities regarding work, family, etc… and of course age comes into recommendation as well.
When I was in my late teens and early 20s, I would get into the gym late afternoon or early evening to lift weights. As I grew older and took on a different lifestyle due to work etc… the times had to change.
I personally find the best time to train is the early morning. Your mind is refreshed from a good nights sleep and, your body is rested and ready to physically perform as well.
There is nothing better to know that after a long hard day at work that you do not have to stretch yourself by getting to the gym. There will generally be 101 reasons why you cannot make tonight’s workout.
Your body also gets itself prepared for the day after a morning workout. You attack the day will more energy and enthusiasm.
With a body well rested and the fact you have fasted all night, you also will burn more fat in the early morning hours. This topic also is also debated by other professionals depending on who you talk too.
I would recommend that you get to the gym as early as possible. Wake up hydrate your self with plenty of water take a whey protein supplement to stop the catabolic effects of fasting all night and, enjoy the best workout you have had in a long time!
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
http://www.orthopedicweightloss.com
Building Muscle By Using Heavier Weights
August 1, 2011 by admin · 1 Comment
The most efficient way to build muscle at at any age is by using heavier weights. Heavier weights meaning keeping the weight heavy enough that your repetitions remain between 6-12.
By lifting in this repetition scheme, you are targeting your fast twitch muscle fibers. Fast twitch muscle fibers are what causes muscle to grow and become stronger. You have two types, 2a and 2b. You also have slow twitch muscle fibers however, they are geared more for endurance activities and aerobics. There is little muscle growth associated with these.
the 2a type come into play when you are lifting through the 6-12 rep range. They kick in at the beginning of the lift, as the weight gets harder to lift, than the 2b fibers now kick in to help move the weight. This is why it is important to be sure you lift through muscle failure. Lifting in this area will require a spotter for your safety.
The 2b fibers is where the growth is at. Performing over 12 repetitions builds more muscular endurance rather than strength and size.
No matter whether you are 21 or 61, lifting heavier weight in the reps scheme listed above will build bigger, stronger muscles.
This is very impoprtant for the older adult who after 30 begins to lose muscle mass and maybe sooner depending on what journal you read. By keeping good quality muscle on your frame, lifting weights keep the muscle from deteriorating and keeps your metabolism running in high gear.
A fast metabolism burns bodyfat and creates a healthier body all around.
If you are not using it, try lifting heavier to build more muscle.
Let me know if you have had success with other rep schemes or techniques that you use to build more muscle.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com