Get in Shape For Men – 5 Tips to Achieve your Goal

Article by Michael Dwyer

Get in Shape For Men – 5 Tips to Achieve your Goal – Health – Weight Loss

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Have you ever met someone who put your obese physique to shame? Do you feel like less of a man when someone twice your age crushes you at a sport you used to dominate? If so, you owe it to yourself to read on.

Every men has at one point decided that they want to have very little fat and a lot of muscle. The problem is that these goals are rarely reached and you’re left with a lot of fat and no muscle. Read these tips to ensure this doesn’t happen to you.

1. Building muscle and losing weight are like oil and water they just don’t go together. When building muscle you must eat MORE than you would normally and when you lose weight you have to eat LESS. This poses a problem and the only solution is to focus on one then the other.

2. You won’t lose (much) weight resistance training and you won’t gain muscle from cardio. Keep this in mind when working out.

3. Always use proper form. While it sounds great that you can do 25 more pounds on the bench when using incorrect form, lets see how much you can do with an injured back. Seriously guys just use proper form, if you don’t you will eventually regret it. Also, don’t fool yourself into thinking you’re getting stronger with bad form, those gains you get are artificial only good form will get you stronger.

4. Don’t become a fitness know-it-all. Learn what is proven by science and accepted as fact and don’t worry about anything else. Arguments about stuff like free weights vs. machines are ridiculous and don’t get you any stronger. Whether you do 3 sets of 5 or 4 sets of 8 you’ll still be getting stronger than if you didn’t get off the couch.

5. Avoid getting “exercise ADD”. Every time I go to the gym I see someone bouncing around from machine to machine without any idea how to use them. Don’t let this person be you! Find a workout program that was designed by a pro and stick to it. Don’t add in that cool calf machine if your workout doesn’t tell you to, if using that calf machine would help you the person who made the program would have added it!

About the Author

Are you prepared to learn the closely guarded secrets to losing 9 pounds in 11 days or less? Learn the fat loss techniques of the A-list celebrities by clicking here. You can trick your body to get thinner calves!

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Michael Dwyer

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Related Get In Shape For Men Articles

Achieve a Healthy and Fit Living Through Fitness Personal Training

Article by Mark C. Madison

Achieve a Healthy and Fit Living Through Fitness Personal Training – Health – Fitness

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It’s really hard to avoid food. Who can ever resist chocolate, ice cream or cake? Digging in a plate of delicious is never easy to achieve. But then, if you want to stay healthy and fit, should you stop eating?

The answer is no! You don’t have to neglect your diet. You don’t have to starve yourself to death just to lose extra pounds. All you have to do is engage in Fitness Personal Training to achieve a healthy and fit living!

Fitness Personal Training is designed to meet your needs. It considers your factors and life’s considerations in creating the customized training process. It will provide you a unique training directed to your personal development.

It also provides you many benefits. You’ll be provided to ongoing support and motivation you need with the customized workout plan. You will also be assisted in the specific fitness goals you have. The principle is to provide you a fitness growth for your personal development.

Here are a few reasons why you should engage in Fitness Personal Training:

First, it provides cross training. What this means is that, through this, you’ll be provided with a variety of effective workouts basing it on your specific goals. Although there are many workouts advertised, you can never guarantee from general experience, and this is what this training style perfectly understands. For example, your friend started new workout training and referred it to you. There’s no guarantee that the experience your friend has will work for you the same way.

Second, it teaches what it shows. Many workout advertisements today in the television and even the internet promote using exercise equipments. They would use videos to show how these equipments work. With this training, not only will you be taught with equipment usage, but, you’ll be taught principles of exercise which you can put to good use for life.

Third, it sets the right pace. Although the success of your training depends on you, it’s best to have professional guidance that way you’ll know what pace you should keep up with and what pace you should be going.

Lastly, it turns your weaknesses to strengths. With this training type, your weaknesses and strengths will be pointed out, thus, you’ll be given the opportunity to have a training program specific to you so that your needs can be developed.

About the Author

Fitness Personal Training is your ally to fight against an unhealthy and unfit lifestyle. Check out http://www.trainingfitness.info, we have a free 7-day ecourse for you. Start your healthy and lifestyle today!

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Mark C. Madison

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Find More Fitness Personal Training Articles

Achieve a Fit Body Success With Fitness Training Courses

Article by Mark C. Madison

Achieve a Fit Body Success With Fitness Training Courses – Health – Fitness

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Do you want a perfect body? Do you want to start being and feeling sexy? Do you want to start losing weight but don’t know what step to take? If yes is your answer, no more worries! Fitness Training Courses will help you achieve that fit body success!

Fitness Training Courses will help you find the way to a healthier lifestyle. These courses provide learning on designing exercise and aerobic routines to achieve the perfect body of your dreams. Fitness Training Courses will train you to get the fit body through a series of fitness exercise techniques.

You may have already browsed over magazines, watched television and even googled ways to tone your body. You may have tried all the tips shared in all possible resources to have that perfect body you’ve always wanted. You may even have asked opinion from your family or friends. But then, it just never worked out for you and you feel like giving up.

There’s no need to! By taking fitness courses, you’ll gain professional guidance. It’s always best to learn it straight from the one who really knows it. You’ll be taught to relax your body and mind, and, help you get started on your way to being fit.

There are a number of courses available. If you don’t have time to go to a fitness center to take courses, you can simply go online. A lot of online trainers now offer courses even if you’re just at home. You have the option to train at home or at the gym, it’s all up to you. All you have to do is choose the right one for you!

Here’s a 3-step guide to choose the right course:Step #1: Determine your goals. Before you get started, it’s best to have a clear goal in mind of why you want to take a course. Doing this will inspire you and motivate you to keep yourself on the right track. Also, consider your strengths and weakness. You have to gauge your capabilities to make sure you choose the right course to fit your needs.

Step # 2: Check the credentials.Before taking the course, make sure it is designed by a qualified trainer with recognized certifications or qualifications. A professional should assist you to better understand your unique fitness needs. Also, whether you train at home or at the gym, make sure proper fitness equipment are available.

Step # 3: Consider your budget.Always keep in mind that though beauty costs, it doesn’t mean you have to spend all your money! Make sure you choose a course which offers reasonable pricing. Even with a fixed budget, you can still find the best to help you get fit!

About the Author

Start your way to achieve the perfect body. Let Fitness Training Courses be your guide to achieve the ultimate fit body! Start your course today! We have a 7-day e-course for free, only for you!

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Mark C. Madison

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Achieve Good Muscle And Fitness Through Turbulence Training And The Truth About Abs

Article by Allaric Saltzman

Everyone likes to have good muscle and fitness. People look for different ways of doing it. Fact lies that muscle and fitness go hand in hand. If the fitness is improved, muscles would surely improve and good muscles always lead to good fitness. Through following a program dedicatedly, it is possible to achieve muscles and fitness. But then people keep looking for various programs, and find it difficult to make a choice. Once the right program is chosen, all this becomes much easier.

One such way is getting a DVD of The Truth About Abs. this is a diet and workout routine, having gained immense popularity. This DVD comes along with a kit having manual. This manual contains instructions related to loosing weight. Michael Geary, the author of this DVD gives complete guidance on weight loss by conducting a research for years. A person after subscribing The Truth About Abs would receive regular newsletters giving information on all new discoveries and innovations related to muscle and fitness. In all a person would get all the information related to what he or she should eat and what workout has to be followed so that the aim is achieved.

Anther popular way of going about is the Turbulence Training. This fitness solution is able to attract consumers from all over the world. This program does not give any tricks or miraculous formulas or any diet supplements, but instead prove that workout is the only way to get muscle and fitness.

Turbulence Training Workout System is authored by Craig Ballantyne. Craig has formal education in nutrition and also experience in fitness industry. He has combined both these to create a fitness program which would help in loosing fat and getting a fit body.

As per Craig, every person using this program will be successful building his or her muscle and loose fat. This is a scientifically proven workout program. Best part of this system is that it is designed in such a way that even the people with a busy schedule can also follow it and achieve results desired. By following this program for three short duration in a week, a person would get the same result as spending at least six days of the week sweating at any gym. These short workout programs are the basic around with Turbulence Training Revolves.

Following such programs will bring metabolism to maximum and give the desired results.

Cross Fit: Does it really achieve the results it claims? Part III: Does cross fit lessen athletic performance: endurance with strength & power

Article by Mark Wine

Cross fit’s premise is simple, perform as many reps and designated exercises as fast as possible. Performing or viewing a cross fit workout will provide you with the idea that cross fit participants utilize endurance training, which is a correct observation. The emphasis of cross fit is on muscular endurance (buffering hydrogen ions) and an overall cardiovascular output. Athlete’s involved with sports that require a higher VO2 max and/or improved muscle buffering capacity (MBC) show great benefit when performing muscular endurance and aerobic training. However, aerobic and muscular endurance training must utilize certain protocols / variables to ensure optimal increases in VO2 max, MBC, maximal oxygen uptake, while still being capable of increasing strength and power, which lead to the greatest gains in athletic performance. Cross fit, simply put, often neglect numerous variables / protocols.

One style of training that is advantageous, that cross fit does perform is Circuit Training. Circuit training is a method of training that requires high volume coupled with short rest periods of 30 seconds or less [1]. This style of training has shown to increase relative VO2 max. This is vital for anaerobic athletes who require elevated aerobic-endurance levels. The most widely accepted measure of cardio respiratory vigor is Maximal Oxygen Uptake, which is the greatest amount of oxygen that the body can utilize at the cellular level. The goal of aerobic athletes, and cross energy athletes is often to increase these levels through circuit style training.Circuit training should utilize functional movement patterns that are similar to movements of the sport. It is not necessary, nor is it beneficial, to re-create exact anatomically based movements. An analysis of the muscles activated during the sport / activity is needed first and foremost. Following this analysis is a re-creation of competition speeds and muscular recruitment during training. Muscular recruitment and movement are most advantageous when re-created during training to be similar to the sport. On the other hand, there is a high degree of cross over between exercises and movements utilized for multiple sports. A common mis-conception is that movements must anatomically look the exact same as the sport itself, this is not Functional Training. The variables of the program make the difference, which are the sets, reps, rest time, structure, and placement of the exercises. Having a goal in mind will provide you with a solid structure leading to optimal athletic performance. A plan with random exercises, just to get a high amount of work done, is undesirable and not a plan. Cross fit takes that extreme.Cross fit does not utilize a sport or athletic analysis to individualize or customize a program that has similar recruitment patterns to that of the sport itself. Cross fit believes in “one size fits all.”

Cross fit coaches utilize nearly all of the same movements for their participants; clean to press, snatch, kipping pull ups, kettle bell swings, and others… Although some of these movements (never kipping pull ups) can often be advantageous, utilizing them with a plan based upon sets, reps, rest time, and placement in a workout are essential for creating optimal and superior results. Cross fit often places exercises into a workout resulting in weight reduction and improper technique, while still expecting performance increases. Not only does this not increase performance, it often decreases performance, especially with previous athletically trained athletes. Another negative aspect is that this style of training and program structure, or lack-there-of, can lead to injury and periods of detraining.Training with larger muscles, or recruiting more than one muscle in a movement, is done through compound movements / lifts. This is often advantageous because oxygen demand increases during an acute bout of aerobic exercise [1]. Cross fit takes advantage of this by utilizing total body movements throughout the entirety of its workouts. This increases its MET (metabolic equivalent of tasks) levels, which is common when assessing the level of intensity of an exercise / workout. Higher levels of MET’s are associated with increased metabolic rates, heart rates, and an overall energy output. MET workouts often lead to decreased fat levels and improved body composition, resulting in athletic performance. Incorporating large muscular movements during repeated bouts of exercise will deplete energy stores, such as ATP and creatine phosphate, which results in an inability to perform the movement correctly, efficiently, and with optimal strength and power. Exhaustion, due to energy store depletion, leads to injury, improper muscular recruitment (zero athletic performance), a reduction in weight, a loss in strength and power, and an overall slower movement pattern. The body becomes adapted quickly and atrophies even quicker. This reduction in weight, which is often required when performing numerous bouts of intense reps, leads to a slower athlete, a less powerful athlete, a weaker athlete, a more injury prone athlete, a less capable athlete, and a less coordinated athlete (Cross Fit: Does it really achieve the results it claims? Part I). Finding a balance between endurance and strength is needed for every athlete.

Strength is a common misunderstood term. Fitness enthusiasts and athletes think of strength as slow and power as explosive / fast. This cannot be further from the truth. Strength and power reflect the ability of a muscle to exert force at any given speed [1]. A stronger athlete is often more powerful and vice-versa. Training for strength and power is a critical component for all athletics. Soccer athletes train for strength and power in order to increase sprint speed, agility, and quickness. Swimming athletes train for strength and power in order to increase their concentric contraction during each pull of their stroke and to increase the push off from the wall. Athletes in sports like these, along with many others, require a higher oxygen uptake and MBC. They have been shown to enhance athletic performance through strength training. Anaerobic exercise has proven to increase cross-sectional areas, neurological coordination, flexibility, aerobic capacity, motor performance, local muscular endurance, lean muscle tissue, metabolic rates / efficiency, and power. All of these side effects are significant, resulting in a more developed / better athlete. Cross fit does not provide the same benefits because it does not practice safe and efficient strength training.

Type II muscle fibers are fast twitch and Type I are slow twitch. Type I are more oxidative (aerobic) and type II are associated with strength and power (anaerobic). However, the common claim is that aerobic endurance training will change type II to type I. There is little evidence to support this claim [1]. Continually performing strength and power training, even coupled with aerobic-endurance training, will not only maintain type II fibers, but it increases type II fibers. One side effect of aerobic endurance training is a gradual change from type IIx fibers to type IIa fibers. Type IIa fibers are more functional then type IIx fibers. Type IIa fibers posses a greater oxidative capacity and are more advantageous when performing repeated bouts of exercise. Repeated bouts of movements are required in nearly all sports. Therefore, one can theorize that coupling aerobic muscular endurance training with anaerobic strength training will result in superior athletic performance. One exception to the rule is Olympic Power lifters. Olympic lifting athletes are made up of mainly IIx fibers. This is advantageous for the sport of Olympic lifting, but it often leads to a poorly trained athlete as a whole.

It is essential to engage in a program that utilizes strength and power training and aerobic endurance or local muscular endurance training. “Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure (pressure exerted against arterial walls as blood is forcefully ejected during ventricular contraction and combined with heart rate measures work of heart), and blood flow to active muscles and a decrease in diastolic blood pressure (estimate pressure against arterial walls when no blood is being forcefully ejected through the vessels)” [1-125]. Cross fit can aid in the ability of select athletes, generally beginner to amateur athletes, with an increased ability of muscular endurance for increased performance. However, there is a trade off. With cross fit’s minute gain in endurance, one can expect a loss in absolute strength and power, which will result in poor athletic performance, a reduction in speed, improper technique, minimal injury prevention training, a reduction in agility, lower back pain, and many other non-desirable side effects.For athletes who are involved in a sport or activity that require a high aerobic output and/or MBC, utilizing a proper strength and conditioning program will ensure optimal gains in athletic performance. Develop a program that balances between strength and power and muscular endurance / aerobic training. Here is an example:Day 1: Strength & Power – Lower BodyDay 2: Endurance / Circuit – Upper BodyDay 4 or 5: Endurance / Circuit – Lower BodyDay 5 or 6: Strength & Power – Upper BodyThis is nothing more than a sample weekly regimen. Provided that you give 100% effort, follow the plan, perform proper technique during exercise, place equal emphasis on all the training days, and observe all program variables, you can expect to become a superior athlete. An athlete who can dominate both aerobically and anaerobically, an elite hybrid athlete.SOURCESwww.functionalmusclefitness.com1. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle©2008, 2000, 1994[113, 123, 125, 129]2. NASM Essentials of Personal Fitness Training (3rd edition)By, National Academy of Sports MedicineEditors: Michael A. Clark, Scott C. Lucett and Rodney J. Corn©20083. Strength Training Anatomy (3rd edition)By, Frederic Delavier©2010 by Editions Vigot