Want to play guitar like the pros? Part 3 – Guitar Speed-Building and Strength-Building Exercises

Article by David Woodford

Want to play guitar like the pros? Part 3 – Guitar Speed-Building and Strength-Building Exercises – Entertainment – Music

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

As you probably already know, playing the guitar requires time, practice, and passion. Just as in anything else in life, you can’t get better unless you practice. The rule sticks in guitar; you must practice to get better. To play guitar, you also must have good hand strength. That can be done by doing guitar exercising and practicing a lot. Here I have written some simple exercises which will build speed and strength.

I’m going to start out with speed exercises. The simplest speed exercise is to play a scale, or cycling patters. There are scales in the other lessons online, and it isn’t hard to make your own scale. A good way to increase speed with scales if by playing the note 2 or 3 times while playing the scale. So if you’re playing a chromatic scale, you play each note twice and then move on to the next note. As you get better, go faster and add more notes, at the end you will have improved a lot from where you began.

An important exercise I used for strength building is hammer-on pull-offs. I start out at the 1st string 1st fret and hammer on to the 2nd, then pull off to the first. I keep on moving up until I reach the 6th string. After I reach the 6th string I move over a fret, and then go back down to 1. I repeat the process until my fingers get tired. While doing this it is best to use a pair of fingers, then start over and change fingers. Not only does this build on your hand strength, but this will also help your coordination for hammer-ons and pull-offs. Also, use the exercise in the previous lesson about positioning yourself with chords without actually playing them; they will make you play chords faster.

An exercise I use for barring is to bar the 1st fret. I bar the fret, play every note individually, then play the fret all barred, and then play the 1st fret open for all the strings. I repeat the process until the 12th fret or so, and then I move all the way back. Doing this will help you bar better and will also produce strength in your fingers.

A good exercise I use for picking is called alternate picking. I’ll play a piece to warm up, but I will pick alternately. Picking alternately means that you will pick one note upwards and the other downwards. This will build strength in your picking arm, and will also make you a faster picker.

While doing this exercise, the tip of your fingers might start to peel a little and develop calices. You should take a rest, but this is a good thing. The more your fingers peel, the harder the tips of your fingers will get which will assist you in guitar playing. It is always best to warm up before practicing the guitar so doing these exercises will not only build up strength, but they will also get you ready to play!

About the Author

David Woodford is a professional writer who specializes in beginners guides for a variety of subjects. He is currently writing this series of guides on learning to play guitar for novices and ‘false beginners’.More information can be found on his site at http://www.info4u-services.com/guitar

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

David Woodford

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

So, You’ve Decided to Get in Shape… Again (part three).

Article by Craig Harper

So, You’ve Decided to Get in Shape… Again (part three). – Health – Weight Loss

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

* I apologise in advance to my overseas visitors for some of the Australian-isms(!) in this post. Not only do we have words which are unique to our culture, but we also spell some words differently to our cousins in the US and Canada (apologise – apologize, fibre – fiber, realise – realize, organisation – organization)… so don’t just think I’m an uneducated bum who can’t spell.. we’re actually a little weird Down Under.

But then…maybe you are?

Finally; the home straight on the world’s longest post.

Here they are; my last ten food rules.Sorry, suggestions.

If you have missed part one you can read it here… or if you haven’t read part two, you can take a peek right here.

RULE 9: Plan your meals to create the best outcome.Don’t put yourself in situations where you can’t access your best nutritional options Many people are horribly disorganised when it comes to eating optimally. They wait until their blood sugar hits minus five, a wave of hunger has engulfed their entire body and then they eat thirteen potato cakes, a litre of sauce (ketchup), twenty four dimmos… and a diet coke (’cause they’re watching their weight). Being disciplined and organised doesn’t mean you’re obsessive; it just means you’re serious about creating real change. Going to an event (football, wedding, party, etc.) and saying “it’s all there was to eat”, doesn’t cut it when you’re committed to losing weight. If you’re in a situation where you can’t access any quality food, don’t eat. If the choice is junk or nothing, nothing is a healthier choice.

There’s a fair chance you won’t die from malnutrition before you get home. Many times I have gone to a function and not eaten because everything on offer was back-stroking in fat, sugar or salt… or all three. If you are in a work or school situation where you can’t eat for hours on end or you can’t access quality food, take some healthy food with you. Organisation and Tupperware are the keys! If people think you’re a freak because you take your food with you, tell them to get over it. If your friends criticise you or make fun of you because you’re serious about getting in shape, get some new friends.

RULE 10: Don’t reward yourself (or your kids) with food.”I’ve been so good; I deserve this”. What… you deserve to be fat? You deserve to over-eat? So many of us see food as a prize for doing (or not doing) certain things. We even ‘save up for the weekend’ because we’ve been so good all week. I’m not suggesting that food can’t be an enjoyable part of our life… but I am saying that we can’t come home from work and consume two kilos (4.4lbs) of lasagne (lasagna) and thirty beers because we had a stressful day and we deserve some food therapy. As long as we use food as a reward for certain behaviours, we’re in trouble. We are a society which starts this pattern early by shoving food in our kids’ mouths to shut them up or reward them for being good. If your two-year-old is a Golden Retriever then food rewards are a great idea… otherwise, give them a miss.

RULE 11: Don’t under-eat or starve yourself.Like over-eating, under-eating is also an unhealthy habit.Our body needs a certain amount of micro and macro nutrients to function optimally and when we starve ourselves all we do is put our health at risk. Unfortunately there are many people who alternate between overeating and under-eating. These behaviours are typically associated with people who have eating disorders but the reality is there are a great number of people who might not technically be classified as having an eating disorder yet are constantly bingeing and starving. They over-eat and then eat nothing to compensate.When we under-eat we slow our metabolism (the rate at which our body uses fuel), lose muscle mass, lose fluid and put our body in a state of distress. Invariably when people who have been starving themselves go back to eating ‘normally’ their bodies will over-compensate, pile on the weight and their ‘new’ slow metabolism will make it even harder for them to create their best body.

Remember, anything which is extreme is not going to work long term.I am constantly talking to people who believe that if they eat way less they will get ‘skinnier’ faster. What they are often doing in reality is losing muscle and retaining (or even increasing) body-fat. Quite often your body will rid itself of muscle before it will shed any fat. So what we end up with is a lighter but fatter body.Bugger.

RULE 12: Don’t be a social eater.We looked at social eating in book one of this series but we are a society of social eaters so it’s worth going there again… let’s call it revision. Pay attention I’ll be asking questions.Aussies are champions when it comes to social eating. We have a great capacity to eat way beyond our physical needs and justify it because of the situation or environment we are in. We even tell ourselves that we’re missing out if we don’t partake of everything on offer. We do it at Christmas, Easter, weddings, birthdays, work functions, parties, the footy, the pub, barbeques, on holidays and whenever we get the chance. We eat way more than we need to because… that’s just what we do. Besides, everyone else is doing it! At Christmas we even plan to overeat; we eat until we feel sick and then undo our pants to make room for dessert. By mid-afternoon Christmas day we vow we’ll never eat again and then about six hours later we can be found by the micro-wave, waiting for the left-overs to heat up.

Amazingly, our body’s energy needs don’t increase just because we’re at someone’s birthday function! If you have a tendency to overeat in social settings, try eating before you go out. By the way, it is possible to enjoy yourself socially without overeating or drinking alcohol. Some people struggle with this concept. Over the years I have had many people tell me that I don’t know what I am missing out on because I don’t drink alcohol. It’s funny because when I look at most of my friends who started drinking twenty years ago, I don’t feel too deprived.Perspective is an interesting thing.

RULE 13: Drink one or two glasses of water twenty minutes before each meal.I remember learning about this weight-loss gem when I was just a baby Trainer… an oldie, but a goodie; it works. I’ve used it with many clients over many years and it absolutely makes a considerable difference. Not only does it help you stay hydrated (many of us are regularly dehydrated) but it suppresses our appetite a little and stops us from over-eating.

RULE 14: Give empty calories a wide berth.Some foods contain a whole lot of calories and not much else… we refer to these as empty calories. As we know foods are composed of macro-nutrients (carbs, protein and fat), micronutrients (vitamins and minerals), water and fibre. Some foods have plenty of calories (often from fat and sugar) and very little in the way of health-promoting vitamins and minerals. These foods are low in nutritional value and will help you get (or remain) fat and hinder your efforts to become (or remain) healthy.When we talk about ’empty calorie’ foods we are talking about things like fried chicken, potato cakes, alcohol, crumpets, fairy floss, lollies (sweets) and frozen ice drinks.

RULE 15. Eat out… carefullyThe restaurant; the natural enemy of the weight-conscious.We don’t need to avoid restaurants (although it might help if you did) but we need to choose very wisely when we’re living large. Here are my eating-out suggestions:

Eat a main course only – no bread, entree, soup or sweets (you want them, you don’t need them!)No pasta dishes; even the ‘healthy’ options aren’t… (healthy)No cream sauces at allDrink two glasses of water before your mealDon’t believe the waiter who tells you: “no, it’s pretty low in fat”. He’s a liar.Go the protein (chicken, fish, beef, lamb, turkey) and salad option when you can.If you order steamed vegetables make sure they’re not drowned in butter or oil (chef’s have a habit of doing that).No alcohol; you might want it but you don’t need it! How much do you really want to lose that weight?No all-milk coffeesDon’t sit there feeling sorry for yourself, or acting like a martyr while your friends eat themselves to oblivion. Don’t focus on what your missing out on (an opportunity to overeat like your buddies), focus on what you’re gaining; a body you’re happy to live in.

RULE 16. Don’t tell fibs about your diet.For over twenty years I have listened to people lie to me, themselves and others about what they put in their mouth. I have met some of the world’s best liars. If there was an Olympics for fibbing, these guys would be gold medalists. Some of the lying is intentional deception because they are too lazy, too embarrassed or too proud to admit that they are struggling with their food, and some of it is by people who are delusional about their dietary habits. As tough as it may be to be completely honest about your food intake, it is crucial that you are ABSOLUTELY truthful and realistic about what you eat, when you eat, why you eat and how you eat. When I hear something like “I generally eat pretty well”, I know what they really mean is “I eat disgracefully but I’m embarrassed and I don’t want you to think I have no self-control”.

I’m not interested in embarrassing or humiliating anyone, I’m interested in truth and the truth is, if someone is obese and they’re telling me they have “pretty good eating habits”, they’re lying. Lying about eating habits serves no (beneficial) purpose, postpones the inevitable and means that people will stay fat for longer than they need to.Tough and uncomfortable to hear, but in my experience, true.

RULE 17: Increase your fibre (fiber) intake.Every second person I meet is constipated on at least a semi-regular basis. This is often because they have a diet which is high in processed foods and low in dietary fibre. When we increase the fibre and decrease the processed junk we usually see an improvement in er… bowel health. As a general rule, the more processed the food, the less there is in it for you in terms of quality nutrition. Increasing fibre intake also helps us lose weight because it helps fill us and take the edge off our appetite.

Depending on how much you weigh and which guidelines you follow, it is suggested that the average adult needs somewhere around 40 to 50 grams of fibre per day. Many of us have less than 10 grams of fibre per day!

To give you an idea of what 40 to 50 grams means; an apple with skin contains about 4 grams of fibre, a slice of white bread has about 0.6 grams, a slice of dark rye bread about 1.8 grams and most cereals are somewhere in the 1 to 5 grams of fibre per 100 grams, range. For example Special K (according to the label on the box) contains 2.5 grams of fibre for every 100 grams of cereal. So if you wanted to meet all your fibre needs through Special K you would need to consume about 2 kilograms of it per day. Even 100 grams of raw rolled oats (which you might think would be very high in fibre) only contains about 10 grams of fibre. My advice to you is don’t try and meet all your fibre needs in one hit (i.e. breakfast), spread it out evenly through the day. Eat plenty of fruit and vegies and if you really want to eat a low-fibre cereal for breakfast, at least put a couple of tablespoons of unprocessed bran on it.

RULE 18: Don’t get fat eating healthy foods.Be aware of those foods which are loaded with nutritional goodies… and calories. You might just end up healthy… and fat. Although… being fat is unhealthy, so you probably won’t be healthy at all. Mmm, glad I cleared that up. Many people think that because certain foods are loaded with good stuff they can shovel in as much as they want. Wrong. Plenty of healthy foods are calorie dense and need to be used sparingly. Avocado, nuts, seeds, dried fruit, yoghurt, muesli bars, fruit juices and protein bars and drinks (some protein bars have more fat and calories than an equivalent sized chocolate bar) are all foods which may do you more harm than good if you don’t use them wisely. Yes, almonds are good for you… but not when you eat them by the kilo!

At nearly 600 calories for a measly one hundred grams of them, they’ll get ya fat in about eight minutes. Put a hundred grams of almonds on the palm of your hand and you’ll be surprised how insignificant it looks… sneaky little buggers.Then you can compare a hundred grams of fresh apricot (35 calories) with the same weight of dried apricots (270 calories) and you begin to realise that it ain’t hard to chub up eating healthy foods. I probably shouldn’t tell you this but one hundred grams of caramel slice has the same amount of calories as one hundred grams of dried apricots (270). No, they don’t have the same nutritional value, and no, I’m not suggesting you go the caramel slice option but I am suggesting that you control your intake of calorie-dense ‘healthy foods’.

Okay, there you have it; no more excuses and no more going around in circles. Maybe now you can get off the weight-loss merry-go-round once and for all… have fun.

About the Author

Craig Harper (B.Ex.Sci.) is an Australian motivational speaker, qualified exercise scientist, author, columnist, radio presenter, and owner of one of the largest personal training centres in the world.

He can be heard weekly on Australian Radio SEN 1116 and GOLD FM and appears on Australian television on Network Ten’s 9AM.

Motivational Speaker – Craig Harper

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Craig Harper

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Part II: Does Cross Fit lessen athletic performance: lean muscle growth, fat loss

Article by Mark Wine CSCS ; NASM PT, CES, PES

Cross fit has numerous stories of body weight reduction. Is this reduction fat loss? Generally speaking sports require a certain body fat percentage, or lean mass versus fat mass. Fat reduction becomes essential in order to be successful. Sports like mixed martial arts (MMA), football, hockey, soccer, swimming, tennis, and so on… Because you need a significant amount of lean muscle, with lower body fat levels, should these athletes participate in cross fit? Sports like baseball, golf, or a football lineman can pack on a little extra weight, a little more fat, should they stay away from cross fit? Cross Fit moves at a high intensity pace for a long period of time. Experts in the field of fitness say that ‘in order to burn more fat you want less rest between exercise sets. Experts in the field claim ‘performing complex total body movements, instead of isolating one specific muscle, is preferred.’ This is true. Cross Fit performs complex movements with minimal rest periods, so this must mean Cross Fit is works? If only it were that simple. Cross Fit participants often lighten the load below 70% of their 1RM (one rep max). The best way to gain lean muscle mass is by increasing the weight, so your body doesn’t become adapted to the specific imposed demands placed upon it. Calorie expenditure increases, the resting metabolic rate (RMR) increases, and extended post exercise oxygen consumption (EPOC) is extended. RMR is your metabolic rate when you are no active, you are at complete rest. EPOC is the oxygen consumption post exercise, which aids in increasing your calorie expenditure. Lighter weight, or constantly performing the same exercises with the same weight, falls short in achieving these four results. However, can only using light weight increase fat loss? Does this mean you can’t expect gains in performance due to body weight reduction through Cross Fit? Intermediate to advanced athletes cannot expect optimal results from Cross Fit. If you are a beginner exercising or beginning Cross Fit for the first time then you can expect body weight reduction; fat loss; lean muscle growth; and your athleticism may improve. At the same time, if you engage in any new proper exercise program you can expect these results. The best best way to gain lean muscle and achieve optimal fat loss is through resistance training, with weight that makes you struggle. You want to pick up weight that makes you struggle to achieve the desired repetitions, usually around 6-12, with under 60-90 seconds of rest. Cross Fit is extremely limited in this regard because they do not use weight that fits to that repetition count; therefore, Cross Fit does not lead to maximal athletic performance. Lean mass (muscle) is produced by resistance training, so let us look further into Resistance Training. Resistance training can be anything from body weight training, suspension training, plyometric training, and/or weight lifting. Simply put, being physically active will build some lean muscle. However, not all methods of resistance training are equal. For example, only performing pushups as your whole workout method will stimulate muscle growth for a short while, if you have never trained before. However, once your body has adapted to this motion and weight, more resistance must be added on. We do this by using dumbbells, barbells, changing the pushup to suspension training pushups and other variations. This is one reason Cross Fit has weaknesses. Cross Fit’s rep speed, volume of reps, the energy depletion within your muscles (ATP / CP reduction), all result in an external stimulus weight reduction. Therefore, lean muscle mass will not be stimulated for optimal growth. Without this growth, strength and power gains are limited. Without strength & power gains, in fact, sometimes even a strength & power reduction, athletes can expect to become slower, weaker, more injury prone, and less athletically talented. As an athlete, the constant stimulation of new lean muscle growth is necessary; if nothing more, maintaining muscle is essential if you are in season. During Part I of Cross Fit: Does it really achieve the results it claims?, the correlation between strength and power was made. Power development is important to becoming a better athlete. The more lean mass, the higher power output. The higher the power output, the more explosive you are. The more explosive you are, the faster / quicker you are. Cross Fit performs the same structured workout routines, as well as the same exercises, on a continual basis. There are some variations here and there. Eventually the body becomes adapted and any results diminish. One exercise that Cross Fit performs over and over again is jumping pull ups, which stimulates nearly zero back muscle growth. Ask a Cross Fit participant to perform a Military pull up, which requires actual back strength. The majority cannot. A real life example; a female athlete, whom worked out at Functional Muscle Fitness LLC, received a Division I scholarship from a Pac-12 University. She developed her core and strength / power while training properly. She is involved with a sport that requires high amounts of muscular endurance and power. When she arrived at her university she was asked to perform a pull up test with the rest of her team. She performed 13 Military style Pull Ups. The other girls performed 20-30 Cross Fit pull ups. When the new Strength and Conditioning Coach asked the other girls to perform a correct pull up, a non Cross Fit pull up, the majority could not perform one. The athlete from Functional Muscle Fitness LLC is one of their top performers. This is just one of many examples of Cross Fit’s weaknesses. Sports that require a significant amount of muscular endurance to perform include MMA, soccer, swimming, tennis, hockey, and any other sport involving fast paced movements. Normally these movements are engaged for longer than 30 second of high intensity bouts, with minimal rest time. These sports could benefit from performing a workout similar to that of Cross Fit. However, like any other sport, these sports also require high power outputs. Therefore, training the Cross Fit way will result in a decrease in athletic performance, unless coupled with a proper Strength and Conditioning program. So how do you incorporate training for muscular endurance, without jeopardizing power gains? Functional Muscle Fitness LLC suggests a 2:2 day split for those sports, maybe even a 3:1 split; Two-Three days would be strength & power training, with one-two days for muscular endurance. Sports that require less mass and less muscular surface area can optimize strength & power growth through supersets. Supersets are coupling two or three exercises together; example, perform dmbl bench, followed by push up jumps. This will ensure more fat loss, with less mass gain. You can train for both muscular endurance and power gains this way. Besides, why not leave the specific sport endurance to playing the sport??? Is it not optimal to learn how to play the sport by playing the sport?

SOURCES1. 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

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©2008

3. Strength Training Anatomy (3rd edition)By, Frederic Delavier©2010 by Editions Vigot

More Nasm Essentials Of Personal Fitness Training Articles

Your Psoas Can Help Your Back Pain Part 1

Article by Glen Wood – The Yoga Teacher

If I said to you Psaos, what would you say? Unsure? That’s ok, not many would know either. For those who have already guessed it well done for those who haven’t … it’s a muscle that in my opinion is one of the most under rated muscles in the body. It is muscle that is key to structural stability.

The Psoas muscle (pronounced so-az) is an important muscle and affects every facet in your life, from your well being to how you perceive yourself and how you relate to the outside world.

Consider the Psoas a bridge from your trunk to your legs and needs to be in good shape for balanced alignment, good joint rotation and with a good range of movement. Particularly in yoga the psoas plays an important part in every exercise. Take a look at back bends, a released psoas will allow the front of the thigh to soften and lengthen, this allows the leg to move on its own being independent form the pelvis. Yoga postures are enhanced with a released psoas rather than a shortened one. So, regular practice with a psoas stretch will bring many benefits.

If you suffer from a knee injury (or strain), anxiety or from a sore back or from exhaustion, there could be a good chance that the psoas muscle is restricted and giving you extra trouble. This is a very deep, buried muscle and by regular exercise will give you freedom in many areas. Not just in physical performance but emotional health as well, bringing you new insight, openness and stability in your practice.

Developing awareness of your psoas along with improving your structural stability can bring to light other issues /fears locked in the body as physical tension on an unconscious level. In the fight or flight response (the psoas being intimately involved) the psoas can flex to prepare the powerful leg and back muscles to spring into action. With the intimacy of the psoas, being involved in basic physical and emotional response, with the psoas being tight it will continually send signals to your body telling you of danger, as this process continues the adrenal glands become exhausted and therefore putting extra stress on the immune system.

The psoas muscles are in the centre of your universe, on either side of your spine. These muscles are attached to the 12th thoracic vertebrae, moving through the pelvis to the top of the femur.

Find More Psoas Stretches Articles

Sole F80 Treadmill Safety Key Part # 022497V1

Product Description
This is the O.E.M. Safety Key for the F80 (580881) Sole Treadmill. Part # 022497 Version 1…. More >>

Sole F80 Treadmill Safety Key Part # 022497V1

Requirement of Effective Exercise: Part III Endurance

When you Rebound you fulfill the four requirement of an effective exercise:

Strength (covered in Part I)
Aerobic capability (covered in Part II)
Flexibility (covered in Part II)
Endurance

Endurance

Everyone wants endurance, not just the athletic type. Not one likes to feel the afternoon droop and end of going to bed while the sun is still out. I think most people want to have enough energy to be able to function throughout the whole day and to also have the muscle strength and endurance to be able to ac accomplish whatever task is presented or that we decide to do. Muscular endurance is important. It’s also important from a nutritional point of view in getting enough of the right and good kind of food to be able to have the fuel necessary for the day. We call that metabolic endurance.

Exercise doesn’t that make you tired? You would think that it would and in some cases it might.

When you exercise with a rebounder you are working your body at the cellular level. There’s a system called the mitochondria also known as the power plant or furnace and produces energy for the cells in your body. It does this by taking glucose and oxygen and transforming it into energy. When we exercise the mitochondria can divide and create many more mitochondria if needed. When our body is done with exercise the mitochondria goes back to normal or the same number of mitochondria. By having regular workouts the body is awake and knows how to regulate our energy source, which will make us feel a whole lot better throughout the day.

 

Find More Muscle Endurance Exercises Articles

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

Black Male Rehabiiitation – Part Two

Part Two

YOUNG, BLACK, “CRIMINAL” MALES: Reform and rehabilitation or deform and institutionalization? That is the question!

I asked him where he sees himself in 5 years. He turned and faced the wall. He put his hands above his head, laid flat against the wall, in position for a police search. He then dropped both his arms to the back of his body; his wrists crossed each other into a handcuff position. There was silence. He dropped his head down in some sense of regret as I sat there speechless to such a surreal response. My heart cried big, tears fell on my insides.

He can’t sit still. He’s very anxious, just as he was in his childhood. He was confined to a small quarters of approximately 8 x 6 x 8 for over 5 years. Now that he’s out of his mind-blowing, mentally draining space, he can’t contain himself. The wicked streets are fast, things are happening, there’s never a dull moment. The streets call him to come out and play, and these same streets will consume him once again, some day.

He’s a parolee. He’s only 23! A rebellious young man from his early youth, his first “crime” was throwing a basketball into his gym teacher’s face, in a fit of anger and rage. A young, “problem-black-male,” he was tagged as a “criminal” and locked up at a young age. Since released, he’s wandering around, trying to figure himself out. Bad environments call him for quick cash. His parents are doing their own things, confronting their own mistakes of the past, while he continues to rebel, lashing out and “just doing me,” as he says.

Highly intelligent, he was once accepted to a major university on a scholarship. A handsome young lad with bold features and a worked out body, he’s just another “threat” to society in the eyes of most people. To him, he is “just trying to survive!” He sees that others fear him. He feels it. It gives him power similar to that every human being longs for. It allows him to prey on their fear, attacking those he perceives as weak and non-threatening.” He is so full of himself, nothing else matters. He repeats, “What do I have to lose.” He’s hyper-sensitive. In mental streaks of violence, in moments of sensitivity and care, in ongoing fits of rage, in the abstract, he is the result of the 80s and 90s crack cocaine pandemic.

There are signs of the affects of crack cocaine on the children of parents who used crack cocaine during this time period. There is a “crack-baby” mentality. His way of thinking, his parents’ crack cocaine addictions are likewise the root cause of a minority of young black males, a silent group of adult children, born to users. The consequence is social demise and criminality. It’s just a matter of time before the criminal justice system catches up to him as he has not completed the stringent requirements of his release and parole. He has to report to an overwhelmed probation officer who sees him as just another convict. He can’t get into any trouble or be in the wrong place at the wrong time, however easy, because he will go right back to prison. Because of his look and “swagga,” he remains a target, profiled to his imperfections.

Crack babies! Who are they? Where are they? They are now a silent population, menacing and reproducing the same – drug sales, drug addiction and prison stints. There is a whole generation of black youngsters born in the 80s and 90s now suffering, victims to their poverty and desperation, and needing outlets to vent. Prison regurgitates these young, so-called “criminals” (most drug addicts) back onto the streets. “Rehabilitation” that doesn’t rehabilitate sends mentally challenged youth (“criminals”) back into poor communities.

This is a severe threat to the working class and the innocent who more often than not fall victim to drug related criminal activity. These are the children addicted to the same drugs their parents were addicted to. These are young blacks, mostly male, suffering from autism, social anxieties, and manic depressions. In addition to hyper-sensitive episodes, these youth tend to be constantly sad, irritable and tense. They long for some kind of excitement. They want material things. They are constantly restless. The streets call them and provide the attention they long for. They are driven by the sale and use of illegal substances.

Police departments, jails and prisons are overcrowded. Probation departments are all overwhelmed as are the court systems. “Judges have extraordinarily difficult jobs, beset on a daily basis with problems, some of which appear insoluble: large calendars; dilatory, unprepared and provocative attorneys; witnesses who lie; bad faith violations of court orders and rules; wastefulness; difficult decisions under high pressure; and lack of resources needed to do the work.” (Source: Rothman, supra, 115.200 at I-6) In frustration, “The United States still locks-up more people than any other country in the world.” (Source: www.the nation.com; “Closing Prisons Revolving Door, October 17, 2007).

What we are really dealing with is drug addiction, recidivism, criminality, desperation, predators, and prey. What we have is an assembly line of petty criminals. The court systems are backed up, parcels are falling off the conveyor belt, onto sticky surfaces – crack mentalities, hunger and desperation. Prisons are revolving doors of criminality and drug addiction. These youngsters come out, have very few resources, and end up in trouble again and again. Their criminal behavior is a survival technique based on “need.” Crime is common-place in impoverished, drug ridden communities wherein, “its every man for him.” These are people involved in illegal activities; most of them commit drug related crimes.

The same people are found guilty again and again by a court of law. With little opportunity, drugs readily available, hunger drives willing individuals to do anything to change their “bad” situation. In this state of being, they don’t consider consequences until after the fact. They become predators and innocent people become their prey. They consider most people weak and they use peoples’ weakness to gain advantages for themselves. In nature (the jungle/the ghetto) the strong prey on the weak. Lost in drug addiction, drugs big business and the root of criminality in poor communities, they become predators.

“At yearend 2007, over 5.1 million adult men and women were supervised in the community, either on probation or parole. More than 8 in 10 were on probation (4,293,163), while less than 2 in 10 were on parole (824,365). About 1 in every 45 adults in the U.S. was supervised in the community, either on probation or parole, at yearend 2007. The total community supervision population grew by 103,100 offenders during 2007.

While the parole population (up 3.2%) increased at a faster pace than the probation population (up 1.8%) during the year, probation accounted for three-quarters (77,800) of the growth in the number of offenders under community supervision. Among offenders on probation, about half had been convicted for committing a misdemeanor (51%), 47% for a felony, and 3% for other infractions. The most common type of offense for which offenders were on probation was a drug offense (27%).

Nearly all offenders on parole had been sentenced to a period of incarceration of one year or more (96%). The most common type of offense for which offenders were on parole was a drug offense (37%). At mid-year 2008, there were 4,777 black male inmates per 100,000 black males in state and federal prisons and local jails, compared to 1,760 Hispanic male inmates per 100,000 Hispanic males and 727 White male inmates per 100,000 white males. The state prisons held an estimated 248,900 property offenders and 253,300 drug offenders.” (Source: http://en.wikipedia.org/wiki/Prison#Population_statistics)

Why are there a disproportionate number of young black males in prison? The problem is drug addiction and sales. The result is crime. The “War On Drugs” was a failed policy. It was billed as “a prohibition campaign undertaken by the United States government with the assistance of participating countries, intended to reduce the illegal drug trade curb supply and diminish demand for specific psychoactive substances deemed immoral, harmful, dangerous, or undesirable.

This initiative includes a set of laws and policies that are intended to discourage the production, distribution, and consumption of targeted substances. The term was first used by President Richard Nixon in 1969. This policy created a disaster. Drugs filtered onto the streets, by Mexican Drug Cartels to Latino gang bangers and drug dealers have changed the face of black communities forever. Children are born short-sited. Addictive personalities plague the streets.

Environment sets the example. The crack addicted black community has moved from South Central Los Angeles to Skid Row. Downtown Skid Row has taken on a new face. The City Officials and migrants moved the blacks out of their communities and are now highly critical of black peoples existence. What they don’t highlight is the fact that most of the drugs come predominantly from Mexico. These drugs rule the streets of downtown L.A. and are snuffing out generations of mostly black people.

In a seemingly biased report about drug use on the streets of Downtown Los Angeles, a journalist wrote, “Sights like this are common on L.A.’s skid row, a rock-bottom depository and national embarrassment. A place where disease, abuse, crime and hard-luck misery are on public display and have been for years, conveniently out of sight and mind for most Angelinos. (Source: By Times columnist, “A Corner Where L.A. Hits Rock Bottom,” October 17, 2005) A disproportionate number of blacks live on the streets of Los Angeles infamous Skid Row.

I don’t understand this journalists’ shock, but I do. The “rock bottom” the columnists mentions is due to black communities taken over by 20 years of migration (illegal immigration), fewer jobs, and ensuing drug abuse. Now Skid Row is populated with predominantly Black people! There are black babies and children being raised on the filthy streets of Los Angeles. Immigrant owned start-up businesses (mostly flower shops and garment sweat shops) have pushed blacks further into despair. These merchants once contracted with the city to use water trucks to wash the homeless people off the streets to stop them from sleeping in front of “their” buildings, on “their” sidewalks.

Blacks have been pushed out of their communities by crime, drugs, and the impact/success of illegal immigration. In these black victims’ lives of desperation and despair, drugs and sex are a sedative to the squalor and the pain faced by the haves and the have nots. In a grandiose, false sense of pride and acceptance, blacks wear cheap clothing and jewelry while most of them are on some type of Public Assistance Program. The missions and homeless shelters are over crowded with blacks, mostly black males who are ex-offenders, drug abusers with little or no job prospects. They are down and out. Even though the shelters and Skid Row Organization housing gives them some sense of belonging, the drugs, sex and crime provide escapes from their realities.

Skid Row is the New Black Community in Los Angeles, California. Young black males, hungry, uneducated, rebellious, angry and addicted to drugs and money plague the streets, just like in a jungle where every living things is subject to it’s environment and predatory threats leave casualties. Victims of the “Crack Cocaine Epidemic,” these young black males are hyper-sensitive; anger-reactive; resentful, buck wild and self-seeking. They are explosive. They have no respect for authority, or “normal” people. They are fowl mouthed and lost in their insensitivity.

The big picture and the greatest problem to every American is that these young men are in and out of prison. They become Institutionalized (Source: Real-life acquaintances and subjects – Charles; Jerry; Marc; Bernard, Anthony, and others, all young black males in their 20s, all whose parents did crack cocaine). Prison becomes their second home. And, there is absolutely no “rehabilitation” in the prison system.

Inside, there is an abundance of criminal activity: drugs, gang banging, murders, rapes, stabbings, robberies, thievery, involuntary slavery and servitude and the likes. Where the rehabilitation one is might ask. It is deep into the tax payers pockets. Prison is a big industry that provides a myriad of job opportunities to a segment of the population; however, the prison industry is but a revolving door of anger and hate. It is a gang members haven, a “devils den.” Prison hardens already hardened hearts and denies the fact that most of these offenders are drug addicted, drug dealers, or drug related “criminals.”

Most commit misdemeanors and do prison time. Ironically, most brag about it as if it is some type of accomplishment, or a “badge of honor.” Many of these young men don’t mind “doing the time.” It’s just “part of [their] life,” one young black man said. “Once you are a criminal, you’re a criminal for life.” Jobs and resources; straightening-up their acts are but pipe dreams with little or no resources and a society that labels and denies them every step of their way after they are released. They fend for themselves like predatory animals in a jungle, sure to come to their unwavering fate – another prison sentence. The Prison System if a failed system. It is not working!

What is institutionalization? The dictionary meaning is, “to make [people] part of a structured and usually well-established system: a society that has institutionalized injustice.” It is, “To place (a person) in the care of an institution.” The care becomes dependent care and a way of life. Prisons become second homes to these young black male offenders. They accept this as a fact of their lives.

Home is “the place in which one’s domestic affections are centered.” Then, institutionalized provides them with an odd sense of comfort. It is a place where there are people who understand each other. It offers them an unconsciously desired sense of discipline they dont find on the streets. A prison yard is a place where they mature wanting to leave, but then grow accustomed to the environment and want to go back. There’s no home like the one a person grows up in.

Even in a better environment, the freedom does not offer them the value of their identity. Prison offers them a sense of value and purpose. It becomes a place wherein drug addicted personalities and criminal mentalities, their similarities, meet and bond. When these ties are severed, a sense of displaced anxiety takes control, and an institution becomes a home away from home. “Confusion now hath made his masterpiece.” – William Shakespear.

Human animal tendencies – survival techniques – have become synonymous to human criminal tendencies – survival techniques. Our greatest adversary is their potential. When animals are captured and set free, sometimes they survive and sometimes they do not. Each species requires different care and protection with the ultimate goal of re-introducing them to the wild. Care givers make sure these animals do not become too accustomed to humans as the intent is to release them back into the wild where they don’t encounter humans. Similarly, young black males are released onto our streets but they are accustomed to prison. With little governance and no way to go, they fall victim to their circumstance.

“In November [2008], Lovelle Nixon [a 26-year-old former janitor] finished serving a 9-month sentence for violating parole. By late February [2009], his parole officer had lost track of him. A month later, he killed four Oakland police officers” (Los Angeles Times Report). This young, black, male parolee sold his soul the “Devil,” taking innocent lives, giving up and giving in to the challenges and the pressures of life he was faced with. This young black male is a product of the system, and product of a crippled black community, and part of a greater problem – hypersensitive, autistic black males bucking the system and reeking havoc.

It’s their fault, why should we care? To some degree, people with this attitude are absolutely right. Blacks should rid themselves of the baggage its culture has carried and passed along to its youth. This includes drug abuse and a lack of family structure – someone to really care. Learning self control is of the greatest importance. And respecting the life and property of others must be inbred into the psyche of every young black male verses revolving rebellion – anti-social and criminal behavior.

Prisons should own up to their “mission and responsibility to rehabilitate rather than regurgitate drug addiction and crime! These young people need help. Prison should be a place of higher education, matriculation, and enculturation. After the trained (literally brainwashed) person returns back into society, s/he should continue paying back for criminal mistakes by serving the Government, states, or cities for at least 2 years after their release.

Rather than a clogged court and probation system, we would have government bolstered by the work force. If and when that “job parolee” doesn’t meet up to the standards, he should be sent back for more educational and positive brainwashing. For example, family values should be drilled into a young black males head – take care of your children. As well, the respect for people, places and things should be impressed upon them – imbedded into their psyches.
Mental health studies should identify and deal with the affects of crack cocaine addiction on the adult children of users. This new form of rehabilitation would be far better than the current hardening of hearts misdirection we call rehabilitation.

The slick, “don’t give a damn,” hateful and mentally despondent attitudes our prisons send back out onto the streets is detrimental. The current “game” isn’t working and hasn’t changed a thing. Instead prisons send out worse criminals, especially rebellious black male youth, who challenge authority and suffer from slight mental disabilities such as Autism. They come back out into the community with no jobs, no prospects, and not opportunity.

Starving for attention, they end up back into the same things that sent them away to prison in the first place. Innocent, law abiding citizens in poor communities are affected. City governments and leaders respond in a number of ways to no avail. Blacks on the higher economic scale ignore, avoid, and typically move away from the communities wherein parolees (poverty and crime) dwell.

“Oh, just another black male dead, its his fault, who cares!” Or, “They’re all bad, all criminal! No! Most are sick. They are all suffering from the remnants of their history, their current place in society, and severe addictive (angry, hungry, hurting, c

Related Black Male Body Builders Articles

Making Great Stretching Routines a Part of Your Day

Article by Nancy Rishworth

Copyright (c) 2009 Nancy Rishworth

Flexibility exercises are an essential part of a good fitness routine. When you use a great stretching routine, you greatly improve flexibility. You’ll find it benefits many areas of your life, including less stress, more energy and improved performance.

More people are ailing from a lack of flexibility and core muscle strength. As an example, lower back pain affects millions of people in the United States, and we spend millions of dollars trying to fix or mask the symptoms of lower back pain. Great stretching routines will strengthen those lower back muscles, prevent pain, and improve flexibility.

Stretching exercises in general fall into three types of exercises: static, dynamic, and ballistic stretches.

– Static stretches – These stretches hold a stretch for a given amount of time – say from 30 to 60 seconds. While you are stretching your muscles, you focus on your breathing and attempting to relax the muscles.

– Dynamic stretches – This stretching procedure involves movement throughout the stretch. For instance, dynamic stretching routines include a series of leg lifts or arm circles. One of the essential steps to remember when using a dynamic stretching routine is that the movement is carefully controlled. Uncontrolled movement could result in an injury.

– Ballistic stretches – This type of stretch involves moving your muscles in a vertical movement and using inertial pressure to enhance the stretches. When not done correctly, ballistic stretches can cause muscle tension or pain instead of relaxation.

Adding great stretching routines to your daily activities does not have to be time consuming. You can simply devote 10 minutes to stretching out your muscles. When you integrate great stretching routines into your life, you’ll immediately notice the results. Not only will you improve flexibility, but you will also reduce stress.

Stretching procedures are great for releasing stress that is typically held within your muscles. Have an aching back or neck? A few stretches help release that muscle tension and get the blood flowing to those tense muscles – you immediately feel better.

In addition to releasing that stress, a great stretching routine will also improve your flexibility. That makes you less prone to injuries. When your muscles are stretched, the muscles are better able to absorb shock – therefore, less likely to become injured by unexpected movement.

Stretching also improves muscle strength. As your muscles become stronger, you can carry out your daily activities or sports with greater ease.

Great stretching routines can help you feel better, improve flexibility, and make daily activities more fun and effortless. Take the time to add some stretching activities to your routine and feel the benefits.

Vital Part and parcel of Bodybuilding-Bodybuilding Supplements

Article by Akansha Negi

During tiring workouts, muscle is built by the process of breakdown of old muscles and also by reconstructing the new muscle fibers. At this time fibers of the targeted parts of body are ragged through the straining while performing each and every rep, after breaking down of fiber body requires more and more protein so that they can repair the muscle fiber. Post workout supplements are mainly replacement of traditional food for bodybuilding therefore these supplements are utilized and consumed as an integral part of the athletes and bodybuilders due to comprising necessary elements of food.

These post workout supplements are valuable for in recovery of muscles after workout especially for bodybuilding. In this present era, there are large numbers of such kind of supplements are accessible as it have proven as a big help for refilling fluids and nutrients which have been lost at the time of workouts or physical training that assists in enhancing your presentation, lessen muscle pain, soreness of post workout and recovery of muscles very quickly. For accomplishing all the requirement of the athletes and bodybuilders many post workout supplements are present which comprises BSN Syntha-6, Whey protein, Isopure and others.

By transferring constant stream of the basic amino acids in your body because of containing a broad range of protein molecules BSN Syntha-6 assists in repairing the injured muscles. It is the best post workout supplement as it executes its job by reducing weight and gaining weight. It is known as a most popular protein supplement that supplies protein more than your requirement of your body. This supplement contains casein protein which works by digesting slowly for supplying body significant protein nutrients for long term. The most attractive characteristic of this product as it is available in various flavors with great taste.

Being a whey protein Isopure is prolific for gaining muscle as well as weight as it comprises 100 percent pure ion exchange whey protein isolate and does not include any quantity of whey protein concentrate as it is free of lactose. It is the preeminent whey protein, easily absorbed by body for transforming into energy. If you have desire for supporting mental alertness, repressed the appetite and want to increase the concentration Isopure is most favorable.

So there are numerous reasons for utilizing post workout that assists you in many ways. It is the only way for aiding your body for coping with the additional fat that is also burnt by fat burners for getting rid of fat. Use of this supplement are raising very jrapidly for having an ideal physique.

Become A Fan: www.facebook.com song is : Clear Blue Sky – Followed By Ghosts – The Entire City Was Silent Passion for Bodybuilding
Video Rating: 4 / 5