Weapons of MASS

Construction

It’ll be summer before you know it so if you want to display a great set of guns then I would suggest that you follow the next advice very closely.

Face facts - You can’t hide wimpy arms in the summer and you will have to decide whether you want to look like the Rock or hide under one. If you chose looking like the Rock then here’s the recipe.

First off – The tricep (back of the upper arm) is your biggest arm muscle so train it first. It’s a three headed muscle and it takes up the most room in your shirt sleeve.

Next train the biceps (front of the upper arm) a two headed muscle that fills out the rest of your shirt sleeve. By training your upper arms you will also be training your forearms just by holding onto and pulling or pushing the equipment around. Here’s a workout I’ve used for years and at 43 I still love the feeling I get when people stare at my arms.

Exercise one – tricep pushdowns – Start by taking a cable machine and using either a rope or a V shaped bar and taking an over hand grip. Keep the elbows very close to your sides and push the rope/bar down towards your thighs. Keep your head up and try not to allow your hands to come back up past your chest. Do a few warm up sets with a light weight and then do 3-4 really good sets in a basic pyramid sequence by adding weight to each set and lowering the number of reps. An example might be 3 x 15 with *50lbs resting only 60 seconds between sets and then moving on to your working sets by adding 10 lbs to each set and doing sets of 12 then 10 then 8 and finally a set of 4-6 reps. On these sets rest 90 seconds between sets.

Exercise two –nose crunchers or some people refer to them as French presses. I like to use an incline bench and position myself in front of a mirror so that I can see the weight coming down and also to see that my elbows stay close to my body. I also like to use a curl bar to do these. It doesn’t hurt my wrist as much. Ok, so grab a curl bar and load it up with as much weight as you think you can handle for 12 reps. Take the curl bar and lie back on the incline bench and lift the bar straight up so that its over your head and then bend your elbows so that the bar starts to lower toward your head and allow the bar to go down behind your head and maintain your elbows close to your body and then extend your arms bringing the bar back up to a position over your head. The mirror provides instant feedback because you can see if you are doing these right or not. Usually if your form starts to get a little sloppy it’s because you are using too much weight. Ok so do 4 sets in the same pyramid of 12, 10, 8, 6 only resting 90 seconds between sets.

Exercise three – Dumbbell kickbacks. Take a small dumbbell – probably nothing more than *15 -20 lbs
and position yourself standing sideways in a mirror. Bend your knees slightly and then bend from the waist (45 degrees) and keep your back and arm (that is holding the dumbbell) parallel to the ground. Extend your arm so that
the dumbbell is straight out moving in the direction of your lower back and legs. It’s important that you
keep your elbow even with your shoulder during this entire exercise and also important that you keep
your body bent at the waist so that the exercise directly hits your tricep. Far too many times I’ve seen
people doing this with too upright a stance and the movement is wasted. 3 sets of 12 with only 30-45
seconds between sets should do the trick.

Now Biceps – This is easy and it’s basic but you’ll love the results.

Exercise one - Standing barbell curls. Take a barbell or a curl bar and load it up and then with a shoulder
width grip and palms up, do a set of 15 reps with a light weight and then do two more light sets with the same weight resting only 30 - 45 seconds between sets and then do 4 sets in a basic pyramid. Standing barbells curls are best done in a mirror so that you can check your form. Make sure you allow your arms to extend all the way down and bring the weight all the way up.

Exercise two – Alternating dumbbell curls. Sit on an incline bench and face a mirror. Grab a set of dumbbells and do 4 sets of 15 reps resting only 30-45 seconds between sets. The goal here is to allow the dumbbells to hang all the way down by your side and then with alternating arms, bring the dumbbell up and down. If you do it too quickly you will rock too much and then momentum takes over. Also make sure you rotate your palms up as the weight starts to come up. Allow it to turn naturally on the way down.

Exercise three – Hammer curls. Using a set of dumbbells, (alternate like before) bring the weight up BUT keep your thumb in the exact same position through the whole movement. Never allow your hands to rotate and this will cause the forearm to do most of the work. The biceps will benefit too but not to the same degree. 3-4 sets of 15 should do it.

By this time your arms should be gorged with blood and feeling great. However allow me to add this. If your body fat is not low enough - you will have big arms but not great looking arms. If that’s the case – now its time to shed some fat. A diet high in protein and low in fats and simple carbs will get you where you want fast. Another benefit of gaining muscle is that you also increase your metabolism allowing you to eat more and not gain fat. As you lose fat and get cut – your arms will look bigger and be more impressive. I would suggest you train arms once a week, after all the other body parts have been worked. All upper body exercises affect the arms to a degree but if you want to really see results you have to work them by themselves.

* adjust weights per your individual strength level.

Weight Loss Tips

What’s Weight Loss?
As we all know, Weight loss is nothing but reducing the weight in terms of its numerical count. In today’s day and age, obesity has become a very serious problem. Everyone who is suffering with obesity, is trying many different methods to overcome it..

Why to go for Weight Loss?
People facing obesity normally suffer with problems like high blood pressure, diabetes, heart problems, depression, feeling of insecurity etc. This is caused mainly because of the today’s life style, food preferences, business schedule, and competition in today’s world. The more you are overweight the more health problems you'll face. To overcome these problems people want to reduce their weight.

Treatments for weight loss
Today, there are many treatments for weight loss such as herbal weight loss, using over the counter medicationss, diet control, exercise, losing weight through hypnosis, rapid weight loss, and losing weight in a healthy manner. Apart from this, it can be done by using natural exercise like yoga, meditation, pranayamam (and Indian meditation technique) etc.

You should consult your physician before beginning any exercise program. The first step is to determines how much weight you want to lose. You simply can't lose the weight all in one day. So a carefully understand what is required to achieve your goal.

Your doctor wil help you tol decide the amount of weight required to lose depending on calculated Body Mass Index. Losing weight slowly is the safest way; about 1 - 2 lbs per week. If there is a drastic change in weight loss, then you could lose muscle mass rather than weight. In addition to this other problems may develop. So it’s better to reduce the weight slowly.

Results of some researches
Researchers found that the difficultly in losing weight can focus on many issues like genetic makeup, culture etc. which are some other factors that may contribute to hunger. A persons environment may also be another contributing factor. No single factor is responsible for obesity. So understanding this is paramount to achieving success..

There should be a support system in place that will help you to lose weight. Some programs include support groups like a 12-step program or they may be from within your community. Ask your doctor or nutritionalist for more information.

Benefits of weight loss
Some of the benefits of weight loss may include the prevention of heart diseases, diabetes, some kinds of cancer, reduce osteoarthritis, and other ailments.

Stretching

The Benefits of Stretching
As reported, stretching, is essential to warming up before any exercise regimine begins. This increaes the flexibility of muscles and joint range. Stretching mostly occurs after long inactivity, after long sleep or after exiting confined spaces. Most of the athletes stretch after or before exercise for reducing injury or increasing performance.

There are several beneficial stretches that can improve your ROM ( Range of Motion). Some of the common benefits of stretching are as follows:-

1. Improve ROM:- There are many forms of stretching for gaining these benefits. One stretching can’t be sufficient for preventing all type of injuries. So you should use multiples exercise of stretching in order to gain full effects. The stretching exercise helps you in elongating your muscles. It increases the motions of your range of muscles and improves your muscles stature.
2. Flexibility:- Stretching is the important key of flexibility. This is the main benefit of stretching. It is the degree of lengthening of individual muscles. As you age increases, you muscles start to be tightened and shorten, by restricting your flexibility. The movement of your body becomes less fluid and slower. You can not stand up as straight. You walk with a shorter stride and more stiffly. You feel more difficulty in bending and picking up something. Stretching will make a huge difference for your body if you are facing such type of problems. It will open the joints of your body.
3. Beneficial in lower back pain:- Sometimes stretching can eliminate your lower back pain. When your hip muscles got tightened and your lower back is hamstring, the curve of the back got exaggerated. This may be the main reason behind your lower back pain. Most oftenly this pain will disappear after starting the stretching. After age of 45 to 50 lower back pains is a big problem and stretching may be the simple and big treatment for it.
4. Correct the Muscles Imbalance:- Stretching may help you in correcting the imbalance of your muscles. A number of people have physically powerful thigh muscles, but their hamstring muscles are complainingly weak and tight. They rely on the end up of their muscles quite more then they should do and it throws their movement off in slight ways. Such type of imbalance in muscles may cause to injuries. Stretching will help you in balancing the thigh muscles and in this way it solves a big problem for you and save you from thigh muscles injuries.

Weight Lifting and Weightlifting Tips

Everyone would like to have a good looking body and show it off. Weight lifting exercises are physical exercises which help one to develop a bigger stronger chest, tighter abs and bigger biceps. Like any other muscle group the middle part of the body also needs to be trained. Weight lifting helps to develop a washboard set of abs. One can also widen the muscles of the back by weight lifting exercises. Shoulders which are amongst the most difficult parts of the body can be strengthened with weight training exercise. The biceps or triceps can also be developed by lifting weights. One can also grow strong muscular legs by regularly lifting weights. Therefore proper weight lifting will help anyone irrespective of age to build up and shape up muscles and improve muscular stamina.

Before lifting a single weight, one must set a goal for themselves to achieve. Chaz can help you do this with his 12 point weight training program. Poor and unfocused weight lifting won't help in achieving the goal and therefore it is necessary to stay focused on your goal. In order to perform these exercises, one must follow a smart workout regime. With Chaz as your personal trainer, he can help you achieve your goal. Three simple principles are to be followed:

• Hard, heavy and smart weight lifting,
• Quality nutrition and
• Quality rest.

The aforementioned steps above are to be followed if one wants to succeed in building strong flexible muscles. If any one of these principles are not properly followed then one gradually loses the potential to develop muscles and you could lose interest in your muscle building program. This is the most important guideline in the muscle building process.

There is nothing better than smart training if one wants to build quality muscles. One should start weight lifting techniques where one can double the strength and add significant size to the body. Another smart guideline is that one should avoid over training. Muscles need time to rest and recover. They expand between workouts and not during workouts. Over training can also lead to injuries and long term soreness. Technique is so important because if the form is properly adjusted whether it is the grip, the angle of the press, or the placement of the elbows one can see a marked difference without changing anything else.

Stretching and warming up is extremely important if one wants to bench big weights. Through warm up routines, one can keep the rotator cuffs healthy and avoid the aches and pains that one can suffer from after weight lifting program is over. Along with all these work out regimes it is important to have a nutritious diet. Without sufficient calories and a healthy diet, even the best training regime and exercises won't work. Flax seed oil is very important and it should be taken regularly. One needs a minimum of one gram of protein per pound of the body weight. Lastly, weight lifting is difficult on the nervous system and therefore one needs to rest. Without proper rest it's very hard to maintain the intensity of the work out program.