4 Surprising Health Benefits of Inclined Dumbbell Bench Exercise

Posted by Nigel Jeal | Posted in Articles, Fitness, Health | Posted on 15-09-2015-05-2008

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Guest Post by Ella James

This is one of the best ways to target your chest muscles, triceps and front shoulders. Although there are many variations to this basic exercise, the main benefit will only remain to strengthen your biceps. This exercise can be taken by both male and female. They can be used to develop various different elements of strength the likes of maximal strength, hypertrophy or muscle mass, explosive power and strength endurance. This is the same exercise as the traditional bench. The main benefit of this exercise is to develop the upper portion of the pectoral muscles i.e. the chest.

1. Helps make the arms stable

The arms are able to move easily and freely. In case one arm is stronger than the other this exercise helps to are the weak arm as strong as the other arm.These exercises are the best for weight loss, they require a lot of hard work and determination hence giving the best results. It is the best for building the biceps peak than the preacher curl. These exercises are cheaper as compared to other modes of training. Most exercise machines are expensive and can perform only one activity while for dumb bells are so cheap and performs numerous activities. Self-confidence, self-esteem and positive self-image is improved instantly. Regardless of age, size weight or gender dumbbell exercise can quickly elevate a person’s perception of his or her attractiveness i.e. self-worth.

2. Dumbbells are well suited to explosive training

This is of great help to many athletes since these exercises are of great importance to them. Other machines are not reliable when it comes to explosive training their barbell weights are also expensive as compared to those of dumbbells. During the dumbbell training, the requirements are so affordable and cheap as compared to the other methods. You only require an open space for training a piece of plywood or a rubber mat to protect the floor. These exercises help build a strong chest. These exercise help in weight loss, due to vigorous exercise excess fat is burnt from the body hence remaining fit. A fit body maintains normal blood pressure, normal heart beat hence the occurrence of diseases will be minimal. These exercise help improve mental health for kids. You find that the school performance becomes better once the kid engages in these exercises.

3. Prevent aging

During the exercise there are many activities taking place in the body simultaneously example sweating which helps open the blocked skin pores. Once the pores are open the skin is able to excrete dirt and breathe in oxygen. In this process the skin is moisturized and hence wrinkles and age sorts cannot be formed. Dumbbells are done regularly hence a body that is used to routine exercises cannot give room to aging; you always maintain a youthful body despise the age. Aging is also brought by mental stress which is reduced instantly during the dumbbell exercise. Stress reduction also helps boost body ability to deal with existing mental tension. These exercise also help boost brain power and sharpen the memory, frequent dumbbell exercise helps improve overall brain performance i.e. quick decision making, higher learning and thinking. Happy chemicals are boosted during the exercise, this is noted in patients suffering from depression after the exercise their overall mood is improved. This exercise is as effective as the antidepressant pills in treating depression.

4. Increase relaxation

A moderate work in the dumbbell exercise act as an equivalent dose to a sleeping g pill even for people with insomnia taking dumbbell exercise raises body core temperature and signals the body to sleep. Also help control addiction to drugs, sex, alcohol or food. During the exercise the brain tends to concentrate on the current activity hence forgetting the usual ones, hence rebooting the body clock. These exercise help inspire other people who do not see any benefit in the dumbbell exercise. When in a group this helps increase motivation even to those who did not have interest.

Video: 4 Surprising Health Benefits of Incline Dumbbell Bench Exercise

Conclusion

These exercises help individuals remain focused during all other activities hence making them meet their goals. They help one to remain alert always to avoid being met offside. According to research the dumbbell exercise is very cheap hence it’s affordable for everyone. This exercise does not limit anyone; age, gender, sex or race everyone is comfortable. This physical activity can help reduce risk of many diseases and increase overall quality of life.regular physical activity help reduce risks of being affected by stroke, obesity, diabetes, back pain depression and many other dangerous diseases. Generally this dumbbell exercise has benefits in men like prevention of prostate cancer, hypertension and lowers level of cholesterol. To keep and maintain good health always try getting used to the inclined dumbbell bench exercise. Individuals are also able to get more social interaction and take off mind worries.

Author Bio:

Ella James is an aspiring author who is pursuing Health Services Administration degree from St. Petersburg College. She is an active contributor to Consumer Health Digest, which is a leading Health News Website. Her interests include reading and writing about Health, Fitness and Lifestyle News. Get connected with her on Facebook and Twitter.

Fitness Expert Reveals New Workout that Boosts Metabolism for Up to 40 Hours

Posted by Nigel Jeal | Posted in Articles, Cardio, Interviews | Posted on 05-09-2013-05-2008

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Today, I’ve got something very special for you…

An exclusive interview with my friend and world-famous fitness expert, Craig Ballantyne.

In this shocking new interview, Craig reveals the truth about cardio.

Plus, he delivers the latest scientific research showing that you can burn an extra 450% more calories by using a specific type of short, burst workout.

Let’s get right into this incredible interview.

1. What is the biggest mistake you’ve seen people make when they get started on a program for losing fat?

Answer:
Great question.

It’s heartbreaking really, but every day I see so many busy men and women chained to the treadmill and elliptical cardio machines. Unfortunately, that doesn’t get them any results. And each week they come into the gym looking the same – or in many cases, worse.

It’s really sad because I know these folks have families, friends, and hobbies that they’d rather be spending their time with. But I know they are bothered about their stubborn belly fat, and so they continue to come back to what I call, “The Cardio Confessional” where they pray that results will come (although they never do).

Study after study proves that cardio just doesn’t work for weight loss. A moderate amount of this type of low-intensity exercise is fine for your health but it is absolutely worthless if you want to lose belly fat.

2. Really?  Cardio is that bad for you?  Why is that?

Answer:
Yes, it’s the truth all right, the politically incorrect truth, too. I say that because many fitness companies survive only because they are able to sell the Cardio LIE to gym members or to folks buying an expensive treadmill, bike, or elliptical machine for home.

If everyone knew that, a LOT of gyms would go out of business, and equipment manufacturers too.

What most folks don’t know is that cardio machines dramatically over-estimate the number of calories burned in an exercise session. According to Shape magazine, the elliptical machine is the worst offender, over-estimating the number of calories burned per workout by a whopping 42%!

That’s borderline criminal. It’s like having the speedometer in your car tell you that you’re going 30 miles per hour when you’re actually going 60. It’s extremely dangerous.

That’s just one reason you’re not losing weight despite the hours that you exercise each week. Cardio also increases your appetite and doesn’t give you a post-workout afterburn (I’ll explain the importance of this amazing effect in a moment.)

It’s just not fair. And that’s why so many folks struggle. Not to mention the fact that doing the same long, slow exercise sessions every day can cause knee pain, back pain, loss of muscle, and accelerated aging.

Cardio has about 10 strikes against it. It should have been called out a long time ago!

3. What should people do instead of cardio, is there another type of workout that’s more effective?

Answer:
That’s your best question yet, and brings us to the actual science of fat loss.

According to researchers from all over the globe, including America, Britain, China, Japan, Australia, and Canada, the best way to exercise for fat loss is to use short, burst workouts. These workouts cause the “afterburn” effect in your body, elevating your metabolism for almost two days after each short exercise session. It’s like doing three or four workouts at once, but in half the time of a single cardio session.

These unique short burst workouts do NOT require any fancy equipment. You can do them in just a small space in your living room, basement, garage, or even a mega-busy commercial gym.

In fact, I created a 16-week program (that also delivers an additional 8 weeks of beginner and intermediate workouts) to help busy men and women lose fat fast – while building muscle, too, if
that’s their goal.

I call this trademarked system, Turbulence Training.

And a new study recently proved that these short, under-30 minute workouts can help you boost your calorie burning by over 450% compared to a normal workout.

Italian researchers put subjects through a one hour traditional weight training workout or a 22-minute high-intensity interval resistance workout (like you would do in Turbulence Training).

The traditional workout increased 22-hour post-workout afterburn by only 98 calories. But the high-intensity interval resistance workout boosted afterburn by over 450 calories!

That’s the power of using short, burst workouts to burn fat, and why you don’t need to exercise as much when you are using the Turbulence Training System to transform your body.

(Reference: J Transl Med. 2012 Nov 24;10:237.)

4. How does Turbulence Training Work?

Answer:
Now we’re really diving into the good stuff.

When you do Turbulence Training, you’ll exercise in a short, burst style with an increased intensity. You’ll do total body movements using your bodyweight or a set of dumbbells (these are cheap and easy to store at home).

You’ll also use my trademarked secrets to cut the workout time by increasing exercise density.

If you’ve done a typical workout advertised in a fitness magazine, you’ve probably taken long breaks between exercises, but you won’t with Turbulence Training. Instead, you’ll use my secret method of combining exercises so that you end up getting the power of 10 (yes, 10!) workouts in one.

It all adds up to quick results in minimum time and minimum space, without having to invest in an expensive gym membership or fancy, large machines that end up doubling as clothes racks in your home (because you can’t stand using them).

5. It really only takes 90 minutes per week to get amazing results? How is that possible?

Answer:
This is a great question to let me sum everything up. You’ve learned a lot in this interview, discovering that cardio doesn’t work for fat loss, and that gym machines “lie” to you by over-estimating the number of calories you burn each session.

The end result with slow, boring cardio workouts done on a treadmill or elliptical machine is frustration, but not fat loss.

On the other hand, if you switch to short, burst workouts, that can be done at home or in a gym with minimal equipment – and much less time – you’ll triple or quadruple your fat burning results and you will benefit from the afterburn effect to boost your metabolism for up to 40 hours after your workouts.

And by taking the science one step further and using my trademarked, unique exercise system, you’ll be able to lose fat in just three fast, fun, and effective workouts of only 30 minutes per week.

That’s 30 minutes from start to finish, too. There’s no hidden extra warm-up or cool-down in there. You’ll finally be able to lose 10, 20, even 30 pounds or more of fat in just a few weeks with this approach.

I guarantee it and urge you to take advantage of my new follow-along workout video system on sale this week. You’ll get a done-for-you exercise plan that you can do at home to lose belly fat starting immediately. And you’ll save a lot of money with this special, limited-time offer.

Get your fat burning workout videos and program right now

And you’ll finally be able to get the results you want – and deserve.

26 Exercises For Creating Big Arms And Being The Envy Of Other People

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 30-01-2013-05-2008

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Ever Wanted Big Guns?

 

 

Now You Can With These Cool Moves!

 

 

Yes, It’s True, Isn’t It?

 

Adding mass to your biceps, triceps and forearms has never been easier.  Complete these simple moves with perfect form and you’ll see quick results FAST.

1. The Chin-Up

Although best known as a back exercise, the chin-up is just as much about your biceps.  Pull up, hold at the top to create static tension in your muscles, then lower.  This is a genuine test of strength and power.

2. TRX Scull Crusher

Don’t let the name put you off – this simpler version of the classic skull crusher (you know the one – where you’re lying on a bench holding a heavy weight right above your face) is safer and easier.  Plus, using your bodyweight will put even more emphasis on your triceps.  Hold the stirrups at head height and lean forwards.  Keep your body straight, lock you upper arms and push the stirrups away from your head.

3. Overhead Extension

This standard move burns for good reasons due to the way it isolates your triceps and creates maximum load at the lowest part of the movement.  Hold a dumbbell with both hands directly above your head.  Bend at the elbows to lower the weight behind your head, then straighten your arms once more.  Focus on lowering the slowly because it will feel heavier the lower you go.

4. Lying Overhead Extension

Consider this move a stepping stone to the more challenging French Press (see exercise 25).  Lie on a flat bench and hold a dumbbell with both hands above your chest.  Rotate at the shoulders, moving your arms behind you so your upper arms finish the move beside your head.  Pull back up again.

5. Assisted Pull-Up

The pull-up is about as simple as moves come, but can be a tough one to perform if your back needs strengthening.  For an easy boost, place a box beneath your feet of use your gym’s pull-up assist machine.  Give yourself enough assistance to get you chin above the bar, but no more.

6. Close-Grip Press

This grip style allows for a greater load to be placed on your triceps, which in turn will speed up your rate of muscle building.  Holding the bar with hands less than shoulder width apart.

7. Press Lock-Out

Because you perform only the final stage of the press, you are able to shift 20-30% more than your regular 1RM, leading to more muscle growth.

8. Floor Press

The limited range of movement focuses more of the work on your triceps.  Lie flat on the floor and press the bar up until your arms are straight.  Repeat.

9. Yates’ Bent Row

This is the ultimate bicep-builder.  Named after colossal bodybuilder Dorian Yates, it mixes a drag-style row with isometric contractions to hit every muscle fibre harder.  Pause as the bar reaches the crook in your hips, and lower.

10. Barbell Curl

Gravity’s not always helpful.  During a curl, the pull of gravity means that in the lowering phase there is little tension in the muscles, making it easier.  But by changing body position throughout the movement you can maintain tension in the muscles.  Start by leaning back.  As you curl the bar, lean forwards, then as you lower, lean back.

11. Reverse Drag Curl

This adaptation creates far more tension than the tradition barbell curl, and that tension tension remains throughout the move.  The aim is to drag the bar up your thighs and along your body, so that it brushes past your torso, then curl it up to eye level.  Lower back down slowly.

12. Seated Dumbbell Curl

It’s likely that this is one of the first exercises you ever tried.  It’s simple, yet an effective muscle builder.  Sitting on the edge of a bench, grasp two dumbbells with an underhand grip and curl them up to shoulder height.  Alternate arms or perform simultaneously.

13. Seated Dumbbell Half Curl (Lower)

This variation on the regular seated curl uses your legs as a brace to specifically target the bicep.  Simply lower the weight until it’s near your feet, then curl it back up to hip height with a controlled motion.  Keep your upper arm close to your body.

14. Seated Dumbbell Half Curl (Upper)

This movement hits the second phase of the bicep contraction.  Perform as with the lower half curl (exercise 12 above), but this time start at hip height and curl up to shoulder level.  Pause at the top, then lower the weight back down slowly.

15. Seated Dumbbell Hammer Curl

The hammer curl is an ideal variation if you want to add extra inches to your arms.  Twist your wrist so that you palms are facing in towards your body.  Start with your arms by your thighs, then raise both dumbbells until your forearms are above horizontal.

16. Parallel Bar Dip

A bodyweight move that hits your, chest, shoulders and triceps hard, building strength and size.  Start with your arms locked out at the top to stabilise you, then lower your body until there is a 90-degree bend at your elbows and push back up to the starting position. For big muscular gains, try lowering slowly and rising back up explosively.

17. Leaning Bar Dip

Perform as with the Parallel Bar Dip (above), but this time pull your legs further back and lean your body forwards. This engages more muscle fibres in your deltoids and pecs giving you a more complete upper-body workout.  To increase the difficulty further, add resistance by attaching weights to a dip belt, or hold a dumbbell between your feet.

18. The Deadlift

This hero move creates massive tension in your biceps and forearms, as well as building your lats and legs.  Bend down and hold the bar with hands just wider than shoulder width.  Keep your back straight and drive up to a standing position.

19. Medicine Ball Throw

Throwing an object requires your upper body to generate maximum force at speed – and that means you become powerful.  This creates huge neural response, stimulating fast muscle growth.  It doesn’t get simpler than this: hold a medicine ball behind your head, and then throw it forwards as hard as you can. Try not to take out any of your fellow gym-goers as your triceps gain power and strength.

20. Diamond Press-Up

Forming a diamond shape with your hands on the floor changes the mechanics of the move and forces your triceps to take most of the burden of the press-up.  Keep your elbows tusked in throughout the movement to accentuate the load on your arm’s largest muscle group.  Employ normal press-up form through the rest of your body by maintaining a straight line from your shoulders to your ankles.  Sink down until your chest is as close as possible to your hands, then press back up.

21. Military Press

A traditional no-frills move that builds your shoulders and triceps while engaging your core for stability.  Hold the barbell with an overhand grip and rest it across the top of your chest.  Now explode upwards with your arms until they are extended overhead.  Contract your muscles at the top of the movement to increase tension.  Lower with a steady, controlled motion.

22. Tricep Pull-Down

If you want to feel instant effects (eg. pain) from a tricep move, this is one to choose. Stand in front of a cable station and hold the handle at shoulder height, elbows close to your sides.  Now push your forearms down to your hips, pause and return to the start position.  That burning sensation in the back of your arms is the prelude to growth, honest.

23. Barbell Squeeze Curl

Gripping the bar hard as you can curl it up will create high levels of muscle tension throughout the move. This action also recruits more neighbouring fibres, promoting growth.

24. Prone Curl

Lying on an inclined bench and curling with dumbbells changes the angle of the upper arm and removes any rocking motion from your upper body, for improved efficiency.

25. Dumbbell Squeeze Curl

Hold two dumbbells and push them together as hard as you can.  Maintain the pressure and curl up and down.  This creates tension in two directions, working your biceps even harder.

26. French Press

This exercise has the highest EMG score (measuring the electrical activity from muscles) of any tricep movement – it’s the best. Set an incline bench to 45-degrees.  Hold the bar above your chest, then lower it back behind your head.

Now what?

You’re now armed with 25 really powerful arm moves that will help you build muscle mass like nothing you’ve seen before.

If you incorporate some of these into your workout routine you truly are going to get big results FAST.

Dedicated to your success,

–Nigel

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Tell us about your arm workout routine and how much muscle you’ve added to your arms—let’s get 20 COMMENTS, and we’ll be back soon with another awesome post.

Video: 26 Exercises For Creating Big Arms And Being The Envy Of Other People

25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-01-2013-05-2008

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Looking For Speed And Power?

 

You Better Leg It!

 

Yes, It’s True, Isn’t It?

 

Your legs are the home to the body’s biggest muscles.  Train them wisely and you’ll reap the benefits of accelerated muscle growth and fat burning.

Here’s 25 powerful leg exercises that can add explosive moves to your workout routine.

1. Cross Jump

Promote growth and power development with this dynamic move.  Drop into a lunge and just as the knee of your back leg kisses the floor, jump up, switching legs in mid-air.  Then drop into another lunge on landing, and repeat.  This fires your fast-twitch muscles.

2. Romanian Deadlift

Prepare to improve strength and increase muscle mass in your legs, back and abdominals.  Lean forwards from the hips until you start to feel a stretch in your hamstrings, then grab the barbell.  Squeeze your glutes and push your hips forwards to reverse the movement.  Keep your legs straight and brush the bar against them as you extend.  This takes the focus off the quads, hitting the glutes and hamstrings harder.

3. Single-Leg Deadlift

The one-sided version of the classic Romanian deadlift is an easy way to address your body’s strength imbalances, especially in your hamstrings.  Stand with your legs shoulder width apart and slightly bent, holding a dumbbell in each hand. Lift one foot of the floor. Bending at the hips, lower your torso, lifting the raised leg behind you.  Return to the starting position.

4. Cable Pull Through

This exercise challenges your glutes in a different way to regular leg moves, stimulating growth in hard-to-hit fibres.  Face away from the cable machine set on the lowest position and bend down to hold the handle between your legs.  Keeping good form to protect your back, stand up straight, squeeze your glutes and push your hips forwards.  Pause, then repeat.

5. Lateral Lunge

The muscles in your inner thigh can be difficult to target, but doing so will vastly improve your speed and agility.  The lateral lunge is a quick way to increase their power.  Stand with your feet close together and take a big step to one side, bending your other knee to lower your body, keeping that knee in line with your foot.  Rise back up and repeat on the other side.

6. Dumbbell Squat

Stand with your feet shoulder width apart and hold a dumbbell in each hand.  Squat down until your thighs are parallel to the floor, then drive back up to standing. Repeat.

7. Dumbbell Lateral Squat

Target your abductors and glutes with this move.  Stand with a weight in each hand and take a big side step to your right, lower your body.  Rise back up and repeat, alternating sides.

8. Standing Calf Raise

This move targets the calves without overloading your knees.  Grab a heavy dumbbell in each hand and rise up to stand on your tip-toes.  Hold for a moment, then slowly lower back down.

9. The Squat

The squat recruits over 70% of your muscle mass, placing heavy demands on your glutes, quads, and abs, making it a hugely effective calorie burner.  With a bar across your shoulders, bend at the knees.  Drive back up to standing.

10. Hack Squat

This variation is great for focusing on the quads.  Stand in front of a bar with your feet roughly shoulder width apart.  Squat down and , using an overhead grip, pick it up.  Perform a squat as usual, keeping your chest presented.

11. Front Squat

It’s easier to maintain good posture using this version of the squat, plus it makes big demands on your core in order for you to retain balance.  Perform a regular squat, but with the bar across the front of your shoulders.

12. Zercher Squat

This really hits your front core muscles and is far more forgiving on your lower back, which is easy to injure when squatting. Hold a bar in the crook of your elbows.  With your feet shoulder width apart, squat and rise back up.

13. Bulgarian Split Squat

Place your left foot behind you and rest it on a bench or box.  Drop into a low lunge on your right foot, reverse, then swap sides.  This is great for building stability and removes the stress from injury-susceptible hamstrings.

14. Seated Leg Extension

This move is great for isolating the quads.  Sit on a leg extension machine with shins under the pads.  With your back against the seat, extend your knees to straighten your legs and raise the bar.  Pause then slowly return to the start.

15. Lying Leg Curl

The leg curl targets your hamstrings, an essential muscle to keep in shape if you want to starve off injury on the pitch.  With the ankle pads resting on your lower caves, bend your legs and pull your heels to your glutes.  Release to the starting position.

16. Seated Calf Raise

Calves are not notoriously hard to develop, but this machine allows you to isolate them better than other exercises.  Sit in a calf raise machine.  Press up with your knees and release the support bar.  Now lower, then raise your heels as high as you can.

17. Seated Leg Press

This is a viable alternative to the squat and doesn’t require you to balance during heavy lifts.  Sit in a leg press machine, with you back flat against the back pad and your feet on the platform.  Then press the weight up.  Go heavy and slow.

18. Stability Ball Leg Curl

The constant tension in your hamstrings created by this move also uses your glutes, resulting in an all-round strength move.  Lie with your head, shoulders and upper body on the floor with your feet together on a stability ball.  Your body should form a straight line from should to heels.  Keeping your back straight, raise your hips and uses your legs and feet to pull the ball towards you.  Return to the start and repeat.

19. Walking Dumbbell Lunge

When performed at speed, the required acceleration coupled with the dumbbell’s resistance recruits the bulk of your legs’ muscle fibres, speeding up development.  Hold two dumbbells by your side and take a giant stride forwards, dropping into a lunge.  Push up and bring your other leg through into another step, and repeat.  This one is good for your abs, too.

20. Jump Squat

This explosion move has a massive impact on strength, not least because it triggers a big testosterone boost to help build muscle. Squat with your feet shoulder width apart then jump as high a you can.  Fall back into a squat, then repeat.

21. Depth Jump

Set up a stack of boxes and stand on top of them.  Jump off, landing with both feet, and immediately drop into a squat.  Jump as high as you can.  Land, turn around and step up onto the boxes and repeat.

22. Deadlift And Box Jump

Deadlift a bar from the floor to hip level, drop the weight, then perform explosive box jumps until failure.  This combination of resistance and explosive repetition promotes fast muscle growth.

23. Lunge And Glute Bridge

This combination gives your glutes and quads a savaging. Step into a lunge, then repeat on the other side.  Now lie on your back and raise your hips.  Lift one leg and hold the position, then repeat on the other leg.

24. Step-Up And Climber

Use this after a muscle building workout for a growth hormone flood.  With dumbbells, step onto a bench and drive each knee up.  Then drop into a press up position and quickly bring alternate knees to your chest for 30 seconds.

25. Crossover Dumbbell Step Up

The explosive movements involved in this exercise create a large metabolic response, shredding fat as you build muscle.  Place your left foot on a bench and drive up until your left leg is straight but your right foot is off the bench.  Small steps mean big results.

Now what?

You’re now armed with 25 really powerful leg exercises that will help you build muscle, burn fat, increase your speed and agility and have you bouncing around like a teenager.

If you incorporate some of these into your workout routine you truly are going to get great results FAST.

Dedicated to your success,

–Nigel

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Tell us if you do any of these exercises as part of your workout routine and more importantly and about the results you’ve achieved—let’s get 10 COMMENTS, and we’ll be back soon with another awesome post.

Video: 25 Powerful Leg Exercises For Accelerated Muscle Growth And Fat Burning

6 Signs Your Personal Trainer Is Wasting Your Money

Posted by Nigel Jeal | Posted in Articles, Fitness, Getting started, Information | Posted on 11-01-2013-05-2008

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Getting A Personal Trainer?

 

Don’t Waste Your Hard Earned Money!

 

Yes, It’s True, Isn’t It?

 

Finally, you’re serious about losing weight and getting fit, so you decide that you’re going to hire a personal trainer to help motivate you and move you towards your goal.

When you hire the services of a personal trainer, you would expect that they will provide you with a high value for your hard earned money. You expect to get expert instruction on how to safely and effectively use proven training methods and tailor-made exercise routines that will fit your specific training goal.

That’s your dream anyway, right?

The reality is that many of the common raining trends that personal trainers use are based more on misinterpretations, myths and misconception. That can result in you paying out good money for poor results.

You’re about to discover 6 signs your personal trainer is unknowingly misguiding you, and how you can work with your trainer to get the results you really want.

1. Your Trainer Uses Their Favourite Exercises Instead Of Designing A Personalized Program To Help You

You will often find that your trainer will have their own philosophy type; they may follow Kettlebells, Pilates, Bodybuilding or any other type of workout routine. This can easily lead your trainer to give you a private lesson in their chosen philosophy type and speciality instead of designing a personalized program you help you towards your goal.

Ensure you find a trainer based on the RESULTS they’ve gotten for other people like you.

2. Your Trainer Doesn’t Motivate You To Reach Your Goals

After a while, your body will get stronger and you will need new workout routines to challenge your body and keep you motivated and moving closer towards your goal. If your trainer isn’t monitoring your progress, they will not be in the right position to give you new workout routines. Your trainer should be keeping track of the exercises you’re doing, the weight you lift, and the number of reps and sets you perform, you’re heading for real trouble.

You need to know that this is a process and it’s up to your trainer to keep everything organized and keep you continuously progressing.

3. Your Trainer Isn’t Strict Of Form

The main reason you hire your personal trainer is to help you train in an effective and safe way.

Does your trainer ever stop you exercising to correct your form?

The best way to test this is to by doing one of your exercises incorrectly to see if your trainer notices you and is actually willing to correct you.  If they do, cool…their doing a great job.  If they don’t you should make this your last training session together, they’re not doing their job properly and putting you in danger of causing yourself serious injury, especially if you’re using weights.

4. Your Trainer Gets Distracted

Have you been to the gym lately?

It can be a really distracting place for your trainer.  Good music blaring from the speakers, TVs on everywhere, beautiful girls walking around, and looking around for other potential clients. It’s difficult enough to be distracting to you and may make your workout less effective, but if your trainer is distracted it doesn’t just harm your workout routine, but it is also a waste of your money.

If you’re not getting the full attention from your trainer, you’re not getting a good return on your investment. Find a trainer who will give you the best service possible.

5. Your Trainer Offers You Sport Specific Exercises To Improve Your Sport

This is one your trainer can really get wrong.  If they have you using a resistance band on the end of a golf club or hockey stick and swinging it or having bands that are strapped around your back while you practice your boxing moves or even using a medicine ball instead of a basketball you will have to use extra force than you would normally for your chosen sport.

Why is doing this a mistake?

The movement skills required in your sport are EXACT, not similar, EXACT.

The Answer?

Strength and conditioning workouts will give you the physical fitness to do what you need to do when you practice for your sport.

In reality, any and all athletes can benefit from adding strength and increasing explosive power, which can help you to run faster, jump higher and also transfer more force to an implement, like a swinging bat or tennis racquet or golf club or simply throwing a punch. General strength training can also help athletes better protect their connective tissues, which could help decrease risk of injury.

6. Your Trainer Doesn’t Teach You Anything You Don’t Already Know

Again, one of the main reason you hire your personal trainer is to help you train in a way that is going to challenge you and teach something you don’t already know.

If your trainer isn’t teaching you any new training routines are you really going to continue paying them?

Surely you could do those workout routines and get the exact same results by doing them yourself?

If your trainer isn’t providing high value for your money, find yourself another trainer!

WHAT YOU CAN DO TO FIND A GOOD PERSONAL TRAINER

Do your research, then go and interview them – and don’t hold anything back here!

Arm yourself with a set of informed questions you can ask trainers before you even train with them:

a) Here’s my goal. What’s the best way to achieve it?

b) Why is that method better than other fitness training methods for helping me to achieve my goal?

c) Do you use the same basic training method for everyone you work with? Why or why not?

d) Have you ever worked with others like me (similar age, sex, body-type, medical history, etc.) who have similar goals? And if so, did you use this training approach with them?

e) If so, please show me some before and after pictures of these clients or at least provide some testimonials from them?

This should ensure that you get only the best trainers in your area!

WARNING: Don’t Blame Your New Trainer for Your Poor Habits

I have to make it clear that you cannot blame your trainer for you not losing body fat if you go home and eat like a lazy teenager. It’s also unfair to blame your trainer for not helping you make drastic muscle gains if you are only going to work with them once or twice a week and do absolutely nothing the rest of the time.

Training is not something a personal trainer does TO you, it’s something they do WITH you.

In other words, the trainer provides you with the best direction to take, based on your needs and goals. It’s up to YOU to keep moving in that direction throughout each day.

Dedicated to your success,

–Nigel

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Okay folks – tell us your stories!  Have you had a bad experience with a personal trainer and what did you do about it—let’s get 25 COMMENTS, and we’ll be back soon with another awesome post.

Video: 6 Signs Your Personal Trainer Is Wasting Your Money

The Only Workout To Help You Survive The Zombie Apocalypse

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 17-12-2012-05-2008

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“Run! Zombies!”

 

 

“The End of the World is Coming!”

 

 

“Yes! It’s True! Isn’t It?”

 

 

It’s almost December 21, and that means the end of the world is coming; at least, if you listen to the Mayans. All signs point to one thing: if the world DOES end, it’s not going to be from an asteroid or a natural disaster–it’s going to be ZOMBIES. Yes, zombies.

If you’ve been paying attention to books, movies and tv shows over the past few years, you’ll see that zombies are popping up with alarming frequency–and instead of just considering them entertainment, we should look at them as a warning.

There is a very real possibility that the dead will rise from the grave, and you’d better be ready. You’d better have extra food, water and some weapons. But more than anything, you’d better be fit–because nothing is going to keep you alive longer than your own body, and its ability to get you out of a jam.

Thankfully, my buddy Roman has a program designed to help you. Yes, that’s right–he’s got a program specifically designed to get you in the kind of shape you’ll need to be in to survive.

In fact, it’s even called The Zombie Apocalypse Survival Workout, and as Roman says, it’s the ONLY workout designed to help you slay the undead, protect your family, and make it through the end of the world.

And you DO want to protect your family and survive the end of the world, don’t you?

You see, when the world ends–whether it’s zombies or a giant power outage or an asteroid–no matter what, society will change. Things like wealth and power won’t matter as much; what will matter is your ability to adapt and stay alive.

You’ll need to be strong enough to carry your equipment around, or fight when necessary; fast enough to run when needed; and have enough endurance to make sure that you get away.

And that’s what the Zombie Apocalypse Survival Workout will do for you. It’s a multi-dimensional approach to fitness, a 12 week program that is designed to make you capable of ANYTHING.

During the program, you’ll

  • -build strength and muscle
  • -build speed
  • -develop insane endurance and work capacity.
  • -get leaner
  • -build resistance to injuries
  • -even jump higher and swing harder

In other words, ZAW will touch on EVERY aspect of fitness.

If you’re familiar with the idea of “crossfit”, then you have a basic understanding of what the Zombie Apocalypse Survival Workout is all about. It’s not a program that will develop pure strength or designed purely for fat loss or purely for endurance–you’ll get enough of each of these to be extremely good at all of them, just not enough to master any one of them.

Which is EXACTLY what you need to survive Zombies…and life in general, whether the world has ended or not.

Look, being strong is awesome, and for strength very few things beat powerlifting…but I think we can agree that as controversial as crossfit is, the average crossfitter is going to survive a lot longer than the average power lifter when the world ends.

When the zombies come, it won’t be enough to “just” be strong or “just” be lean or “just” have good endurance–you’ll need all of them at once. The same goes for life as it is now…unless you’re competing in something, you don’t need to be amazing at anything, and so a program like ZAW is amazing for general fitness, as well.

So, whether you’re trying to prepare for the end of the world, or just for life in this one, the Zombie Apocalypse is a program you should have in your arsenal.

And, since the end of the world may begin in just 4 days, NOW would be a good time to pick it up…because Roman is running a sale on ZAW until the 21st December…the exact date the Mayans say the world will end.

From now until midnight Friday–and not a second later–you can pick up your copy of the Zombie Apocalypse Survival Workout for nearly 40% off from the standard price.

Again, this is the ONLY workout designed to help you survive the end of the world, so if you grab it today you can start preparing for the worst by getting yourself into the best shape possible.

Don’t miss out on this chance to save yourself, and your family.

I’d hate to see you as a Zombie when the world ends.

Good luck,

–Nigel

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Best Metabolic Workout Plan

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-11-2012-05-2008

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 40 seconds per exercise (per side, if applicable)
– Rest 20 seconds between exercises
– Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts package and bodyweight Bonuses that you’ll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get anywhere at anytime, and you don’t have to camp out all night at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There’s never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

http://tinyurl.com/cy5pxqo

2 Workouts that Saved Guru Personal Trainer from Embarrassment

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 19-11-2012-05-2008

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By Craig Ballantyne, CTT
Creator, Turbulence Training

In 1996 I was embarrassingly skinny. I remember sitting with my friends and being ashamed of my formerly athletic body.

And all of this happened for an embarrassing reason.

You see, in 1994 I was a 180 pound 19 year old kid heading off to my first year of college to study exercise science.

My bench press was 225 pounds. I was in my prime.

But then I made a huge mistake.

I listened to my Exercise Physiology professor talk about long slow cardio workouts, and I made the mistake of switching my lifting for cardio.

Two years later, at my most pathetic strength and physique levels, I was 142 pounds. YIKES.

People thought there was something wrong with me.

Fortunately, I got my head switched on right, thanks to a more advanced Exercise Physiology class in my final year of my Undergraduate program.

And then in the summer before starting my Master’s Degree, everything finally clicked.

I started using the Turbulence Training style workouts that would come to dominate my life.

It was a combination of non-competing supersets, intense training, basic-but-brilliant exercises, intervals instead of cardio, and fewer, shorter workouts than ever before that…

FINALLY gave me the fitness cover model body that you’ve seen in my pictures on the net, the Toronto Star, and in GQ magazine.

Now to be honest, I’ve never written about this before because I always felt it was too embarrassing to share with you.

But lately on the Turbulence Training Facebook page so many readers have been asking, “What workouts did you use to get your body?” that I realized I needed to tell YOU the full story.

The exact workout style that I used to get ripped abs, chisel my chest, and build my biceps are found in the main Turbulence Training manual and are called:

TT 2K3 and TT 2K4

Each workout lasts 4 weeks, and I guarantee that if you use these programs – just like I did – that you’ll get ripped and build a lean sexy body by the time January rolls around.

Listen, I was once like you and I know what’s it’s like to not get results. But it’s not your fault.

Perhaps you were led down the wrong path by a teacher, a trainer, or more likely, a poorly designed program in a magazine.

It’s time for all that to end.

It’s time for you to build the body you’ve always wanted.

Just like I did, using the same workouts.

And because I know your frustration, you’re receiving a special offer this week.

You’ll get the complete Turbulence Training system I used to build my body – including the legendary TT 2K3 and TT 2K4 workouts – all while saving 50% off the regular price (and getting inside-access to our private member’s area).

Save 50% on Turbulence Training and change your body today
http://tinyurl.com/4yxhrrl

I know what’s it’s like to not get what you want.

But I also know what it’s like to have found the solution.

Get started today and make the same body transformation that I’ve been able to make.

You can do it,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – You’ll also get 5 bonus workouts…

…that I’ve created for men AND women over the years to help them get continuous results and an even sexier body.

My gift to you when you start Turbulence Training today.

Get 50% off Turbulence Training and 5 FREE workouts
http://tinyurl.com/4yxhrrl

Plus, you’ll get to ask me all of your training and diet questions on our private TT Forum.

Why Lie To Yourself If You Have Difficulty Losing Weight

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-11-2012-05-2008

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Many people have had difficulty losing weight, nothing is more frustrating to get your motivation up, find the perfect diet and exercise program for you and then… nothing. Some people actually do have a metabolic issue that makes it virtually impossible to lose weight, but not many. For most of us the harsh reality is that we’re just not being as good as we think we are. The cool thing is that there are a few simple things you can do that will help keep you ‘honest’ in your weight loss journey.

For one thing, it’s amazingly easy to ‘lie’ to ourselves about what we’ve eaten in any given day. There have been times when I would have sworn I was good, until a friend (I use that term loosely!) will remind me of that pastry I had at lunch or all the cream and sugar I put in my coffee. Ooops. I didn’t mean to lie to myself, it just happened. Most of us are like that to one degree or another.

To keep yourself on track one very simple but effective thing you can do is to keep a food journal. For a week or two, write down every single thing that you eat or drink. You have to be honest and you have to include everything even that second glass of soda at lunch and the two pats of margarine you put on your toast… everything.

If you do that for few weeks, you’ll quickly be able to spot the times of the day and the areas in your diet where you might have a bit of trouble. Once you pinpoint the reasons you have difficulty losing weight you can make changes that will help you achieve your goals much more quickly.

The same principle can apply to when you work out. Again, it’s easy to think that you’re working harder than you really think. If you keep a workout journal it’s harder to convince yourself that you’ve done something you really haven’t done. Not only can you track the number of times you go to the gym but you can also track how long you spent on the treadmill (or doing cardio in general), how many exercises you did for your upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you lifted for each exercise. Ideally, you should be increasing your weights over a period of time. It’s important to keep your body challenged and not let it get into a rut. By changing up the weights you lift as well as the exercises you do, you’ll keep your body ‘guessing’ which will help you get better results in less time.

Most of the major muscle groups (chest, upper back, lower back, abs, butt, quadriceps, hamstrings) will have more than one exercise you can do. By mixing up the exercises you do for each group you are keeping your toning efforts in high gear. Another benefit is that the different exercises will target each muscle group in a slightly different way which can also lessen a lot of the repetitive types of injuries to your body.

I don’t mean to be the bearer of bad news, but usually when someone has difficulty losing weight it’s really more about the way they’re doing things than about any metabolic issue with their body.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: Why Lie To Yourself If You Have Difficulty Losing Weight

Lose Weight With The Cottage Cheese Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 11-11-2012-05-2008

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Over the years there have been many fad diets. For the sake of this article, a fad diet is any diet that uses a gimmick or focuses too much on one specific food or technique. By that definition, the cottage cheese diet would certainly seem to be a fad diet, but is it? Just so you know, there isn’t really a diet plan that uses cottage cheese as the only food you can eat.

Let’s face it, there would be no way anybody could stick to a diet like that. Imagine eating nothing but the same food for all of your meals and snacks. You would get so bored that you would soon go off such a diet and binge on all of the foods you were craving. Besides, it wouldn’t be very healthy and could cause more problems than it fixes.

That being said, cottage cheese is a pretty good food to eat when you are on a diet; especially when compared to other cheeses. It contains a lot of protein, making it ideal for people who are on a low carbohydrate diet. However, it contains less fat and fewer calories than other cheeses. That doesn’t mean it’s fat free, but there are some varieties that are lower in fat than others, so be sure to check the label before you buy some.

Some studies have shown that dairy foods can help you feel more full than other foods. That’s one of the reasons why the cottage cheese diet works for some people. However, you have to eat slowly so your stomach has enough time to signal your brain that you are full. If you shovel in spoonful after spoonful of cottage cheese without giving it much thought, then you will not lose weight. Eat it in reasonable amounts and slow down. It will help you feel more full and that means you will be likely to lower how many calories you take in during the rest of your meal.

Adding cottage cheese to your diet makes a lot of sense, and it can help. But at the same time, it’s not a magic food that will make you shed those extra pounds. In fact, there isn’t any magic food out there, so you need to take other steps if you are serious about wanting to lose weight.

Generally speaking, weight loss comes down to one thing: you have to burn more calories than you take in. That means you have to eat fewer calories, and burn more off. This means you will have to exercise. However, you don’t have to workout at a gym for four hours a day, or jog ten miles. Instead, just work on adding more activity to your day and do things you enjoy.

Taking a sensible approach to weight loss is what will give you the best chance of getting rid of those extra pounds, keeping them off. The cottage cheese diet may be just the thing you are looking for. Just be sure to approach your diet plan (whatever it is) with the right attitude and you’ll be down to your target weight in no time.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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“If you haven’t joined our community by LIKING ultimate3dayworkout on Facebook, you’re missing out on half the fun! Our Facebook page is the perfect place to ask fitness questions and get answers directly from me.”

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Video: Lose Weight With The Cottage Cheese Diet