Natural Bodybuilding Book Review
January 28, 2012 by admin · Leave a Comment
When I first started weight training as a 16 year old kid, I just picked up some weights and started lifting without any knowledge of what I was doing. Today we have information galore out there that can help up and coming fitness enthusiasts to get the right information and to start on solid footing.
Without the proper knowledge, fitness myths such as lifting weights will make you big and aerobic is for cutting the muscles or shaping go unchallenged and become local gym folklore. No doubt lifting weights or strength training does allow you to stress the muscles allowing them to grow bigger and stronger providing you are using the right resistance and repetitions.
Aerobic training also known as cardiovascular training, makes your body more efficient and allowing the body to take up oxygen more efficiently and in the meantime helping to carry nutrients in the bloodstream to feed your muscles for repair and growth.
To cut through all the information out there, I purchased a book three years ago titled Natural Bodybuilding by John Hansen.
I read the book and studied it prior to entering my first bodybuilding competition in 2010. I was impressed in how easy it was to understand and help cut through the myths when it comes to building muscle and getting stronger. The book itself does not talk about the numerous fitness myths that are out there but, makes the information available to anyone that wants to stick to the tried and true basics of bodybuilding and weight training.
The book covers not only detailed information on how to train and get bigger and stronger but also has a great chapter on nutrition and fat loss. You do not have to be a bodybuilder to find this book is well worth the money when it comes to getting a good basic understanding of weight training and how to eat to maximize your gains.
It is information for us that train without steroids and believe in natural bodybuilding and the benefits of doing so.
This book in my estimation should be a part of everyone’s library who trains with weights and who is looking to pack on some size for football or bodybuilding for instance.
It has a good section on diet and how to eat with examples on what to eat for maximum results.
For individuals like myself who belong to the over 50 crowd, the book has a tremendous amount of information to help you get leaner and build more muscle. That in turn helps to increase your metabolism. A faster metabolism equates to the burning of more calories which in turn causes fat loss.
A leaner more muscular body is a healthier body
If you are a natural bodybuilder or contemplating entering your first natural bodybuilding contest, this book will help guide you through the proper preparation and how to get yourself in the right mental state to compete.
If you have any questions or comments concerning my brief review please drop me a line.
Richard Haynes PTA
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
Weight Loss and Sleep
September 29, 2011 by admin · 1 Comment
When it comes to losing weight, there is much more involved than dieting and cardiovascular exercise. You also have the important component of sleep that has to be planned out in advance and properly utilized.
There are many pieces of the puzzle that should be in place to have a weight loss plan that will be effective and, long lasting. You also want to be sure that it becomes a way of life for you so that there are long lasting effects for your health and appearance.
Getting the proper amount of sleep is vital if you expect to have success in realizing your weight loss goal. Everyone will differ to some degree on how much sleep is required for them to function at an optimal level however, getting 7-8 hours a sleep will in most cases get the results your body needs to help in the battle to rid yourself of body fat.
In getting less than seven hours of sleep, most of us will have a difficult time losing weight over the long term. Your body produces a hormone known as cortisol which it stores. Cortisol is not your friend. In fact, it will help your body store fat instead of burning it! This is one effect of not getting the proper amount of sleep everynight.
Your blood sugars also known as glucose loses its efficiency due to a lack of sleep and also causes problems in breaking down your immune system. Constantly getting sick is not what you want during your fat loss program. This is aslo brought on by inconsistent sleep patterns.
Of course sleep is the time your body is recuperating from a strenuous day or, that tough workout you had at the gym earlier. Muscle which helps in the fat burning process develops during sleep. Getting the proper amount seven, eight, or nine hours will play a crucial role in achieving your weight loss and fitness goals.
The combination is rather simple in the weight loss, muscle building and, fitness world .
Weight training, eating good nutritional foods that build muscle and sleep is all you need to follow to consistently catapult yourself to the top.
Check out my website www.totaljointfitness.com for excellent sources on building muscle and losing body fat that I highly recommend. I know they work as I live it everyday myself.
If you have any questions or concerns please drop me a line so that I can help you with your fitness goals.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
Staying Lean All Year Long
September 25, 2011 by admin · Leave a Comment
Staying at a leaner body weight helps create a more conducive growing environment for your body. It helps in maintaining an anabolic environment for further muscle growth through proper hormone production and regulation for instance.
The idea that you have to add 15-25 pounds to your body to help in gaining muscle mass is simply not true. I also fell for this tactic many years ago when I was coming in between 225-245 pounds. In hindsight I looked awful and, did not feel as good at 35 as I do at 54.
Believe me it was not all muscle either.
Today, I work at staying leaner all year long and I do that for multiple reasons. The fact that I am 54 remaining lean helps keep blood pressure in check, that hormone regulation I spoke of a few minutes ago working at its optimal level and, overall general health prosperity.
Adding additional pounds of fat to the body does not serve you for any purpose other than adding additional stress to your cardiovascular system and possibly causing a lack of sleep and proper recuperation from your workouts.
There are many more reasons of course however you get the idea.
Waging war against unnecessary body fat is a full time job especially as you get older to protect your health. We all have heard of the costs that being overweight not only cost you personally but, the countries health care system as a whole.
To help your body no matter what your age is to continue to be in an anabolic state of growth and recuperation, keep a sound resistance program going lifting weight in the 6-12 repetition category, maintaining a common sense dietary plan and, getting the proper amount of sleep.
A leaner body is a stronger more vibrant body. Owning a lean muscular machine is what you want to carry around in this short life span we have to begin with.
Remember, the world is a competitive place and your body is your calling card.
Myself working in the health care field, need to practice what I preach.
You want to work on keeping your body fat levels between 9-12 per cent for men and 12-15 percent for women if possible.
I never test my body fat through calipers etc as that number can vary depending on who is doing the measuring however, I find the mirror does not lie!
Lean is what you want to show off the muscle you have built and continuing to improve on.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
http://www.totaljointfitness.com
Supersets To Increase Size and Shock The Body
September 10, 2011 by admin · Leave a Comment
Supersets are a great way not only to shock your body into new growth patterns but, it is also a technique I use to increase my pace in the gym and to get in a quicker, yet effective workout.
A superset basically consists of working with two exercises with no rest in between.
You can either work the same muscle with two separate exercises or, work opposing muscle groups with separate exercises.
For instance, I may work biceps with barbell curls followed immediately with hammer curls using a dumbell or, seated incline curls.
I also may work separate muscle groups by completing a dumbbell incline chest movement followed immediately with seated back rows.
My time can be pressed in the gym on some days due to work obligations so the superset method is a way I can get in my allotted work yet have it be effective as well.
several combinations I may use are :
Chest and back
Biceps and triceps
Quadriceps and hamstrings
Front and rear deltoids.
You can be as creative as you want with supersets. I do not recommend however you use this method continually as you can stress your body to the point of over training if you are not careful
I mention this to my brethren that are over 50. You are in this for the long haul.
If you have a combination you like or have a question regarding supersets leave me a comment.
Train hard but train smart.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
http://www.totaljointfitness.com
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
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
Muscle Building and Proper Form
July 29, 2011 by admin · 3 Comments
When it comes to building good quality muscle there is more to it than grabbing hold of a dumbbell or barbell and swinging it around in a hectic fashion. Now believe it or not, I see this on a continual basis in my own gym. Trying to get to correct themselves however can be tough task.
Using proper form not only assures you that you are placing the needed resistance and ultimately the stress required to build muscle on the area designated but, you will save yourself a lot of trouble and down time by avoiding injury.
By short circuiting your weight training efforts, you will become frustrated and become a member of the ” lifting weights does not work for me” club.
Whether you are just starting out or, have been working out with weights for some time now, it would behove you to review you technique by either obtaining and researching a book on the topic or, contacting your gyms personal trainer for a review of your lifting mechanics.
You will save yourself a lot of precious time and become much more efficient with your lifting and, will guarantee that you are working the muscle in question without having secondary muscle groups coming into play taking the intended stress off the primary muscle.
By doing this, you will begin to see faster gains in both muscle size and strength. Working out can be tough enough as it is, making sure you are spending your time wisely in the gym by building quality muscle and avoiding injury is what your weight training is all about.
Richard Haynes PTA/CPT
Total Joint Fitness LLC
Punta Gorda, Florida.
http://www.totaljointfitness.com
http://www.orthopedicweightloss.com