Types of Strength Training

Joe Paifico Elite Gamespeed : The ability to develop large muscles and strength as fast as possible in one movement is very important in many sports in which all movement occurs relatively quickly (strongman, weight lifting, ski jumping rate, turnover rate jump, long jump rate, sprint etc.). Lets look at some different types of training, to target what we really want to achieve.

Fitness Class

In some sports it is mostly about developing the greatest power in a single movement, usually only once (Powerlifting and weightlifting). In other sports movement is repeated one hundred and thousands of times (marathon, orienteering, cross country). In some sports is also the requirement for static muscle strength large (wrestling, skating, skiing, sailing). In most sporting situations is not the maximum strength critical for improving performance.

It requires different training to develop muscle strength appropriate and functional in terms of the situations mentioned above. Further, I therefore look at some strength training methods for the development of:

* The maximum muscle strength
* Muscle Volume
* Static muscle strength
* Doggie muscle strength

Training of maximum strength with a large external load.

If you want to do a muscle group so the bar as possible, you need to both develop the cross section of muscle and improve neuromuscular function. Experiments have shown that the best results if you use large loads. This means objects that weigh between 80 and 100% of 1 RM (one repetition maximum). If you are lifting so heavy, it is important to be well trained in advance. You should also master the body use and have good lifting technique. Table 1 shows an actual training method to increase the muscles ability to develop maximum power:

Load 85-100% of maximum strength
Bet the maximum
Motion Tempo as quickly as possible
Repetitions 1-3
Series 3-5
Breaks 3-4 minutes
The number of exercises 4-5

Training of muscle volume – body building.

strength training exercises

 

The main trend is that this training be implemented with many repetitions (reps) / series (set). “Pump Method” is about this strength training form called. Table 3 shows an actual training method for muscle volume increase:

Workload varies from 60 to 80% of 1RM
Buy sustain the intensity of the muscle is suitably tired
5-15 repetitions
Series 5-15
Exercises per muscle groups 3-4
Workout per muscle group per week 2-4
Breaks 1.2 minutes

Experts believe that bodybuilders who train with relatively moderate weight loads, it will survive poorly in weightlifting and powerlifting than athletes who train with external loads up to the maximum. This would then mean that the training methods of a bodybuilder is less likely to develop maximum power.

Training of muscle strength endurance.

With persistent muscle strength believed to have the ability to muscle to economize power consumption.
How much power we can develop over a relatively long time is critical in sports where you have to overcome an external load or resistance many times. Such sports are canoeing, rowing, swimming, cross country skiing, alpine skiing, skating, wrestling, sailing, long distance and most ball games.

Table 5 shows an actual training method to increase the muscles ability to use greater force in a sport or an exercise over a certain time:

Load small (0-50% of 1RM)
Bet the max – the maximum
Motion Mode slow – moderate
Repetition / duration of fatigue occurs
Number of series per exercise 5-10
The pause between the series
10-15 seconds (short pause)
2-3 minutes (long pause)
Number drills 5-10

it is important that training methods take into account the actual movement pattern that the particular sport requires. When we train with relatively little external weight load, it can often be useful to use the strain that is slightly heavier than the sport requires. Examples of this are running in loose sand or snow, skate imitation with a weight load, ran with the weight vest, paddling with resistance, etc. Cross-country skiers engaged in a lot of bouncing.

Article Source: http://EzineArticles.com/4730418

Common Mistakes to Avoid in the Gym

Joe Pacifico: This article is for all those who are planning to join a gym soon or are already enrolled in one to get a fitter body. We often hear women complaining about not getting the well-toned body they crave for even after spending months in a gym. Well, most of them make mistakes in the gym unknowingly that slow down the weight-loss process to a great extent. So here I am going to tell you about the fitness faux pas that you need to avoid in the gym.

Right Workout

Spending long hours in the gym

There are women who spend 2-3 hours in a gym but devote only 15-20 minutes of this time to their workout. Spending hours in the gym gives a sense of satisfaction to many. But it won’t help if you are not utilising the time. Chatting with others in the gym is definitely NOT a part of exercising and won’t lead to weight-loss.

Expecting the desired result too fast

“I will lose 10 kilos in a week.” Women often tend to set such unrealistic goals. Exercising too hard to fulfil the goal may affect the health. Also, when such expectations are not fulfilled, women feel depressed and stop visiting the gym altogether. It is advisable to set smaller targets in the initial weeks which can be achieved easily to boost your confidence.

Going too hardcore to achieve the impossible

Tired girl in gym

Torturing your body to make it slim and toned is not a good idea at all. Often women go for exercises which are too much for the body to bear. This often results in a negative outcome. The body starts hating any form of exercise and eventually women stop going to the gym. So, always start with the basics, prepare your body for any particular exercise, and start doing it only after taking proper advice from your trainer.

Avoiding warm up and stretching

When you reach the gym, your muscles are relaxed and not ready for any hard exercise. So if you start the strength training as soon as you hit the gym, you will get tired too early. It is always advisable to stretch your body and perform some basic warm-up exercises before starting off with the strength training. Similarly, after completing your exercise regimen, sit and relax for some time before leaving the gym.

Focusing on a single form of workout

post-workout-meal

Balancing the regimen is very important while you are at a gym. Many women tend to focus on only one body part leaving the rest unattended. This may result in unwanted weight gain in those areas. Again, it is not a good idea to go for either cardio or strength training. While cardio helps to burn the fat, strength training increases the metabolism. So, balancing between the two is very important to see quick and effective results.

Avoiding the post-workout food

Women are often in a hurry and thus miss the much important fuel after a workout session. It is important to have some protein-rich food to rebuild and replenish the muscles after the workout session is over. So definitely try to pack something healthy while leaving home for the gym and grab it after the workout is over. If you are in too much hurry, you can opt for a protein shake – sip it on your way back home.

Sources:https://makeupandbeauty.com/10-common-mistakes-to-avoid-in-the-gym/

Benefits of a Weight Loss Gym Workout

Joe Pacifico: Why a weight loss gym workout is all you need when you start exercising to loseweight. Working out in a gym can have many benefits and if you thought that a weight loss gym workout was hard work and reserved for those who are already fit and strong, you’re mistaken.

weightloss girl

There are many people out there who have serious weight problems. Many of them realise their dilemma and go on a diet, unfortunately a diet alone will not have the results these people are looking for. Unless they incorporate some form of exercise routine with their diet they will likely not succeed in losing their excess body fat.

If you have had serious weight problems the chances are that you have had other overweight related issues too, like joint and bone problems. If you decided to start a workout program of some sort you should certainly consult your physician before doing anything.

To maximize your weight losing efforts intense full body workouts will have you see better results, but unless you have prepared your body totally you should avoid these and start with a very moderate routine.

A weight loss gym workout could be the proper solution and there are many benefits for someone just starting out.

Diet-Menu-for-Weight-Loss

Being overweight puts a lot of strain on your joints, bones and cardio vascular system. To avoid injury it is best therefore to start very slowly.

If you have not done any sports at all the idea of working out might also be strange to you, but you can’t imagine the satisfaction you’ll get from your first exercise.

There will be times where you would want to perhaps quit, but remember to always keep a clear vision of your goal.

Once you have started and continued you workouts for a few weeks you will start seeing improvements in your health condition and exercising will be become easier.

Always be patient, remember those excess pounds did not arrive overnight and they won’t disappear overnight either.

So what are the benefits of a weight loss gym workout?

1.By going to a gym you will meet like-minded people with similar goals

2. Having someone you could talk to, will help keep you motivated

3. By helping others you will find encouragement at times when you might not want to workout

4. Gyms often have programs scaled to the different needs of their members

5. There are always trainers and coaches around that you can ask for help or guidance with your

exercise routines or even with injuries

6. By walking or running on a treadmill you can save your joints and bones from excessive pounding compared to running or walking on a street

7. You will have access to a lot of equipment that would help you when you start out

8. Seeing progress in others you will keep you inspired

9. Having a fixed appointment to go to the gym will help overcome times where you would not be as motivated as you would like to be

10. Being around others can help you enjoy your sessions a lot more too

So 10 reasons for a weight loss gym workout that will help you with your weight loss goals. Remember you can start today, tomorrow, next week, next month, next year or never.

Article Source: http://EzineArticles.com/5491020

Ways to Build Muscle Faster

Joe pacifico: Today I want to share with you some quality advice on how to gain weight. Now I caution you that this is for the really skinny guy looking to really gain weight because they barely have any meat on their bones. I know what it is like when you feel like you eat all the time and have nothing to show for it. I have been there. I also understand the feelings that you feel when people start to resent you because you can eat whatever you want and not ever gain a pound. They don’t realize that to skinny guys, this is a curse more than it is a blessing at times.

Train Under An Hour

muscle exercise

You should be keeping whichever program you are doing to no more than 1 hour of duration. Be sure that you are focusing on keeping the intensity high rather than making the workout drag on. Plus, there’s no research that says marathon training sessions are better for muscle growth. Focus on keeping your rest periods under a minute and limit the small talk with gym trainer.

 

Stop Relying On Supplements

I have been in your shoes, and I can’t count how many times I have fallen prey to the supplement industry. You have to understand, a supplement is exactly as the name implies…A SUPPLEMENT. It is not going to make or break your gains in the gym. The only supplements I recommend are protein powder and perhaps some Gatorade after workouts.

Take It Easy

As naturally skinny guys, you have to stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym as much as possible when outside of the gym so that your energy is put forth to good use.

Make Eating A Habit

idle diet for workout

Listen, I know in the beginning of this post I was sympathetic to your problem, but I am also here to say, Suck It Up. I can tell you that to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic disposition. And in your case, you have a very fast metabolism that digests and burns calories quickly. Focus on having 5-6 calorie-dense meals a day spaced 2-3 hours apart so that your body is constantly being provided with something to metabolize and build muscle.

Hit The Buffet

Remember, this is for the extreme skinny guy…But I want you to start hitting a buffet once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places. Don’t go too overboard, but this will train your body to ‘accept’ more food and it will increase your appetite in the days to come. Take advantage of this strategy.

Sources: https://www.bodybuilding.com/content/9-ways-to-gain-muscle.html

Foods to Avoid Eating Before Your Workout

There’s a ton of great advice on this blog on what you should eat before your workout . But what about the foods you should avoid?One of the first things I try to get new clients to understand is just how important the right nutrition and food choices are for workout success. And it’s your pre-workout food choices that matter the most, because that’s the time you have to give your body exactly what it needs to work hard and recover quickly.

carve fish

Foods to Avoid Eating Before Your Workout

Flaxseeds – They’re generally a healthy food choice, but with all that fiber, they can cause a lot of bloating that will slow down your workout.

Hummus – It’s one of my favorite snacks, but this is another food that’s likely to cause gas and bloating, which is a serious energy-killer.

Energy Gel Packs – They sound like a good idea, but unless you’re an athlete, you’re not going to burn off all that sugar, and it’s just going to disrupt your blood sugar levels later on.

Flavored Water – Anything with artificial sweeteners should be avoided before a workout. They interfere with optimal digestion and can leave your body without the nutrients it needs.

Salty Foods – Too much salt can disrupt the fluid-balance of your body, and that’s important when it comes to maximizing results.

extra salt food

Unripe Bananas – Bananas are one of my favorite pre-workout snacks, but make sure you avoid the green ones. They’re going to be more difficult to digest during your workout and will have a low GI or sugar index whereas ripe bananas will have a higher GI and the sugar will feed you energy while you train.

Raw Veggies – Veggies and dip can be a great snack on a healthy diet, but digesting broccoli and carrots can cause a lot of bloating and gas.

Hard-Boiled Eggs – On their own, they’re probably best saved for after your workout. You need more carbohydrates for energy than these guys can offer.

Baked Goods – Anything with too much butter or oil is just going to sit in your stomach. And there’s really nothing nutritious to be offered.

Avocados – The fat in avocados is actually really healthy and can help you burn fat. But it’s not so great just before a workout, often causing cramping and indigestion since the high fat content prevents digestion from occurring in time for your workout. By all means though have avocados after your workouts, they are definitely a super food!

Energy Drinks – They’re bad before a workout because they’re often carbonated and packed full of sugar. But if I’m being honest, I think these things should be avoided all day long. There’s no health benefit whatsoever.  Don’t mix this with pre-workout drinks which are made with the exact right ingredients to help boost your workouts (my favorite is the new one called ENGN PreWorkout which is also getting the highest ratings)

Have any questions or feedback about this post? Please leave a comment below…

Sources: https://weightlossandtraining.com/20-foods-will-ruin-workout

Joe Pacifico Florida | How to Make Workout a Habit

Joe Pacifico Florida : A lot of people want to build an exercise habit that sticks. (A 2012 survey analyzed the top ten habits of thousands of people and found that exercise was number one by a long shot.

Streching on Track

Of course, wanting to make exercise a habit and actually doing it are two different things. Changing your behavior is difficult. Living a new type of lifestyle is hard. This is especially true when you throw in very personal feelings about body image and self-worth.But there are some strategies that can make it easier to stick with an exercise habit.

Now, here are 3 simple ways to make exercise a habit.

Develop a ritual to make starting easier.

Habits are behaviors that you repeat over and over again, which means they are also behaviors that you start over and over again. In other words, if you don’t consistently get started, then you won’t have a habit. In many ways, building new habits is simply an exercise in getting started time after time.

This means that if you can find a way to make getting started easier, then you can find a way to make building a habit easier. This is why rituals and routines are so important. If you can develop a ritual that makes starting your workout mindless and automatic, then it will be much easier to follow through.

Focus on the habit first and the results later.

work before and after

The typical approach to diet and exercise is to focus on results first. Most people start with some type of goal. “I want to lose 20 pounds in the next 4 months.” Or, “I want to squat 50 pounds more six months from now.”Once you build the habit of exercise, you can find thousands of ways to improve. Without the habit, every strategy is useless.

Start with an exercise that is ridiculously small.

The best way to make exercise a habit is to start with an exercise that is so easy that you can do it even when you are running low on willpower and motivation. In the words of Leo Babauta, start with something that is so easy you can’t say no.Struggling to find motivation to go for a run? Just fill up your water bottle and put on your running shoes. That’s all you have to do to consider today’s workout a success. Often, this little 2 minute start will be enough to get your motivation flowing and help you finish the task.

 

Build the habit first, worry about the results later.

Sources: http://jamesclear.com/exercise-habit

Effective Ways To Increase Your Workout Stamina

Stamina is the ability to sustain prolonged physical or mental effort. Though this word is mainly associated with  physical activities, it may refer to mental exertions too. Physical stamina is more commonly meant when we refer to ‘stamina’. But, it is also linked with endurance. Endurance is something that lets you face the exertion for a  longer period, and stamina would usually mean the energy levels and overall health that boost one’s endurance.

Stamina isn’t required only by athletes, or those who are too involved in physical exertion. It is a daily requirement for all of us to handle our hectic lives, which nowadays demands only one thing, ‘keep running’ for all that you desire.

But the question that arises here is – how to gain stamina naturally? Taking pills and supplements isn’t a good idea for the long run as they have their own set of side and after effects. Using natural ways and methods to boost stamina offer long term results.

 
Med Ball Push Up

How To Increase Stamina Naturally?

-Eat Healthy
-Have Some Carbs
-Workout Regularly
-Take Proper Rest
-Be Optimistic
-Water Mania
-Yoga
-Meditation
-Get Rid of Bad Habits
-Stay Motivated

All the tips listed here can definitely increase your mental and physical stamina manifolds. But, don’t try to outperform things at a go. Overexercising can tear your muscles badly. Oversleeping can induce permanent tiredness and fatigue. Undereating in the name of breaking meals can cause weakness.

If there are a couple of things you would like to share on how to improve stamina naturally please feel free to comment in the box below.

Sources: http://www.stylecraze.com/articles/effective-ways-to-increase-your-stamina-naturally/#gref