Mind Exercise

Consider isometric exercise. First, place your left hand flat across your right chest and shoulder. Take your right hand and extend it to the side. Make a fist and imagine that you are pulling a beautiful new Mercedes in front of you. The car is heavy, imagine the brakes on, but pull with all your might—if you can pull that monster 5-series hard enough, it will be yours.

In reality, there is no car, no handle, and no brakes. But if you put your mind into that visualization, your pecs were rippling under your left hand and if you were in front of a mirror you saw the pump.

But you never touched a weight.

That was your mind working the muscle. And that’s the only way a muscle works to achieve the anaerobic effect that builds strength and size.

Mind Exercises

Mind Muscle Control

This is nothing new to weight lifters. The mirrors in gyms are not for the benefit of looking at beautiful bodies, the mirrors are there so lifters can better focus on the muscle they are working. The mind, not the weight, creates the catalyst for a chain reaction that is anaerobic (without oxygen) and creates ultimate strength. It only lasts a minute or so, which is why boxing rounds are so short.

My brother used these techniques to break handcuffs, pop tennis balls in his hands, bend quarters and even survive hanging. Crazy? No, there’s plenty of evidence, in first hand witnesses, video and print.

Exercise with No Results

If you’ve been working out on a regular basis with no results, then you are not truly making the mind-muscle connection. Sometimes I call this ugly face exercise: it’s the point when you are exercising where you grit your teeth, your eyes are not really focused and you may not for the moment know where you are or what you’re doing, other than giving it 110%. That is when you’ve your anaerobic range. That is when you’ve told your body to deliver more nutrients for muscle tone and strength and for bone density. Your body is devouring carbs and you’ve also sparked your metabolism to stay on the ready for the next 24 hours, thereby burning more calories.

So, want to exercise brainless or do you want to incorporate some mental muscle?

By Laura Dayton

Home Exercise Routines

This workout will combine quick bursts of cardio to get your heart rate up in the right target zone (to find out what this zone is for you check this article out on calculating your target heartrate and then incorporate strength moves to get you lean and toned.  The best part is you can do this routine virtually anywhere, even while catching up on your favorite TV shows!

Jog in place for 5 minutes—it’s always best to warm-up into any routine

15 push-ups—drop on the floor and pump these out without a break

15 chair dips—keeping the momentum, place your hands on a stationary chair or chair step and extend your feet in front of you; lower yourself until your arms are bent at the elbow at 90 degrees and parallel to the floor, and then raise yourself back up until your arms are straight

Jump rope for 5 minutes—if you don’t have a rope, just jump in place keeping your heart pumping

Home Exercise Alternatives

30 lunges—hands on hips and feet together, extend your right leg and drop into a deep lunge until your left knee is almost touching the floor and then push yourself back to the starting position and repeat with your left leg in front. Do 15 on each leg for a total of 30 lunges

15 bicep curls—grabbing either 5 or 10 pound weights, or you can get creative and use filled water bottles or even canned goods; as long as you feel the burn my the last few

Stair stepping for 5 minutes—finding either a step or raised surface alternate stepping your feet one at a time up onto the stair and then down; you will stay in the same place, but with one foot on the stair and the other under you as you quickly switch the positions of your feet

15 squats—squat down low and work to keep your weight balanced on your heels

Home Exercises

15 upright rows—grabbing your weights or water bottles stand with your feet shoulder width apart and arms hanging in front of your hips; pull your arms upward in front of your torso until your upper arms are at shoulder height and bent at the elbow.  Lower your arms and repeat.

Scissor step for 5 minutes—place your hands and feet on the floor and bend at the waist so that your bottom is toward the ceiling.  Alternate hopping your right foot forward and then switch positions so that your left leg jumps forward as your right goes back

30 second plank—placing yourself in the push-up position, hold yourself up concentrating on pulling your abs in and keeping your back straight

30 crunches

5 minutes sideways hops—facing forward with your feet together jump first to the right and then the left; keep yourself working and sweating!

15 side arm raises—with a weight in each hand and your arms at your side, keep your arms straight and lift them until they are shoulder height and parallel with the ground.  Lower your arms and repeat.

30 front punches—with the same weights alternate punching one arm in front of you and then the other for a total of 15 punches on each side.

5 minutes running in place—gradually work yourself into a cool-down

You’ve just done a perfect total body workout while getting your pulse moving and lungs working.  The strength moves will help build muscle and the combined cardio will help you torch calories, and the best part is you didn’t have to spend a penny!

By Caitlin Chock

'The Pistol' - One Legged Squat

Before Getting Started

The one legged squat is a lot like a regular two legged squat except that you are standing on only one leg. I’m sure that seems pretty obvious, but my point in stating that fact is to remind you that the same elements that make for good form during a regular squat must still be considered. Maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat–regardless of if you’re using one or both legs.

One Legged Squat

If you are going to be working towards single leg squats, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren’t into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps. Additionally, you should ensure that your form while doing these is safe by having a qualified supervisor watch you and look for any red flags. For example, if your heels come off the ground while you do your squats then you are probably not ready to try a single leg squat yet.   Also keep in mind that while one legged squats are great for building your legs, but they also require a ton of core strength.

Bottom Up and Top Down

Now that we’ve gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Another One-Legged Squat

Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit–otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resista-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client’s hand through the first time they try it!

Other Variations

In time you can progress to doing them on your own. Then you can try coming down off the bench. When you’re standing on the ground, you’ll reach your other leg farther out in the air and hold it as close to parallel with the ground as you can. This is commonly referred to as a pistol squat. A lot of people find holding the other leg out to be the real challenge of performing a solid pistol.

Another variation is to perform them with your secondary leg crossed over the squatting leg. This gives extra stability and is sometimes easier for beginners. However, for those of us with tight hips, this position adds a flexibility challenge that isn’t a concern with the pistol squat. Each variation will be a unique experience on your journey, and a unique challenge to you as an individual. As always, experiment with as many variations as you can. And of course, don’t just sit there reading this–get out there and live it!

The importance of your Back

We cut and split wood for fire, pulled crops from trees, planted and harvested gardens, hunted and killed game, and some people still today wash clothes by scrubbing them on rocks. For women there was the milking of cows, kneading of bread and churning of butter, while men used their larger upper body strength to build roads, streets and towns.

For the most part, everything I mentioned involves the muscles of the back, the upper body’s largest muscle group. For the most part, many Americans do not perform any of the aforementioned daily chores. If you don’t have a job that involves a lot of physical labor, run a farm or own horses, you most likely do not to enough work for your back. We have so ignored these important muscles in recent history that back problems and even spinal deformities are on the rise. The Dowager’s hump at the base of an old lady’s back can now be seen on teenagers.

Put Your Back on Top!

In a few more million years we may evolve into a slug-like creature that requires only minimum movement to survive. Until then, we need to work our bodies the way they’ve been working for the last million years. That means walking—every chance you can. It means doing squats, properly with knees over your feet and back straight. It means lunges and some stair or hill climbing.

We still use our biceps for carrying, and guys like to give those guns some extra work. The triceps, unless you’re into fighting sports, probably needs some work. Dips are great and if you want to really get the job done, push-ups can’t be beat for chest and triceps. Do them off your toes, your knees or put your toes on a bench or chair for a real burn.

Back Exercises

The problem lies in the largest upper body muscle group, the back, which is difficult to work without specific exercise. The best exercise is the pull-up. A pull-up bar, even if you only hang to start is a great beginning. Eventually work up to pulling your body up in a chin.

The other thing you need is a rowing movement. Tennis and swimming are great, so is golfing and basketball. If you don’t participate in those sports, you’re going to need some rowing either in a kayak or with some exercise bands. Lifting properly, keeping the weight close to your legs, back and arms straight and using your leg power to stand up right will save your back from injuries.

Put your back training on the top of your list of body parts. Train it at least three times a week, and don’t forget hyperextensions, Cobra moves and pelvic raises to keep that lower back muscle in tune.

By Laura Dayton

For more weight training exercises, especially for women, refer to Laura Dayton’s total guide to women’s weight training, available at www.lauradayton.com.

Plyometircs for Exercise

Adding plyometrics to any regime needs to be done gradually and you need to be extra aware of your form through each move.  Because they are powerful, almost all-out efforts, as you tire your body will be more apt to ‘cheat’ or not do the activity correctly and you could be more prone to an injury.  Just be certain to take your time and also know that while you may not feel sore during the workout, you will definitely feel the effort later on, so start out with only one set and then work your way up to three sets that you can do three times a week with at lest a day of rest between them.

Plyometric Exercises

• Box Jumps: Find a box or raised stationary bench or step. Facing the box, load yourself by getting into a low squat and prepare yourself for a leap onto the box.  Return to the ground and do this 10 times.  As you advance, increase the height of the box.
• Single Leg Hops: Balance on one leg and jump forward as far as you can with each hop.  Do 10 on each leg.
• Squat Jumps For Distance: Standing with feet just about shoulder width apart, lower into a deep squat and thrust yourself forward as far as you can.  Think about a standing long-jumper.  Do this 10 times.
• Star Jumps: Stand with your feet together and arms at your sides.  Jump high off the ground and as you do so kick your legs out to the sides and lift your arms over your head.  This moves looks something like a jumping-jack from your old PE days.

By: Caitlin Chock, Home Fitness Guru

I’m making progress like crazy! It is awesome! I’m not benching what I benched when I was juicing yet but it is getting closer and closer all the time. (quite close now actually) I have no doubt my strength will continue to increase and my body fat will continue to decrease as I keep following my workouts. By the spring of 2010 I should be stronger than ever. I’m already healthier.

Here are the things that work for me. If you want to build muscles, this is what I believe:

1. To build big muscles you have to stress them in a big way. This means you must force them to work against heavy resistance. That means a weight you can’t lift more than 6 times (give or take a few) without failing.

Benefit from lifting heavy weights

2. To build big muscles you have to do exercises that stress groups of muscles together – like deadlifts, squats, benches, dips, pullups (or pulldowns with enough weight). Avoid cable or isolation exercises unless you are adding them in for some spice… Make sure the meat of your workouts are the bigger movements with barbells and dumbbells.

3. Heavy lifting stresses your muscles and nerves heavily, so you need to provide your body with plenty of rest and nutrition. 99% of what the magazines say is total bullshit. You do not need a bunch of supplements. Protein powder, a multi-vitamin, plenty of sleep, and a healthy diet is more than enough to help your body recover. You tend to hear these things over and over again – because they are time tested and honest.

Sleep and Eat Healthy

4. To combat boredom and also keep your muscles adapting (this is KEY, the idea of making your muscles ADAPT) you should keep changing your routine around.

5. Eat enough calories (I like protein shakes for convenience) to support what you are doing in the gym

6. Don’t worry too much about fat loss in the beginning – just don’t pig out if you are overweight. Try and direct your diet toward food that helps you instead of empty calories. Lean meat, lowfat/skim milk, complex carbs (whole grains if you can eat them, grapefruit, cantaloupe, green vegetables) and healthy fats/proteins (peanut butter, salmon, tuna, olive oil). Remember that your muscles are the ENGINE that burns the GAS (fat) in your body. So the more muscle tissue you have, the more fuel your body will use. All day, every day. Even when you aren’t lifting.

7. Cardio (bike/elliptical/treadmill/stairmaster) is good for your heart – but doing too much is counterproductive to gaining muscle mass. Keep cardio sessions short and intense (I like 15-20 minutes a few times/wk). Weight training can actually be a better fat burner – especially if you keep your rest periods down to a minimum or combine sets (bench and row as one super set for example).

Short Sharp Cardio Sessions

8. Now a contradiction: don’t use too much weight! How much weight should you use? It should vary – I can go in and do a whole pile of plates on the leg press. The sets are slow and grueling. That’s one kind of workout, but I always use good form and keep the weight under control both lifting it and putting it down. The other kind of workout I like to take half that weight, put it onto the hack squat machine, and do ten reps of hack squats followed by ten reps on the leg press. I love this combination because it adds intensity. I’m not lifting as much weight, but I’m putting my body under a huge oxygen demand to pull off these two sets in a row with no rest. It forces my body to adapt.

9. When you are first doing a new movement, use an empty bar or very low weight. You need to learn the mechanics of the movement and how it feels. A lat pulldown has a certain feel to it. If you don’t do it right, it becomes a forearm and bicep exercise, not a lat exercise! So take the weight of and learn how to focus on the muscle you want to develop. You have to learn how it is supposed to feel and how to target the muscle you want to train. This usually means using *less* weight than you think you should.

Workout Tips and Results

10. Vary the order of exercises. Right now I can only get in the gym three times a week. I split my body into upper and lower. So I get to hit everything twice a week no matter what. My favorite lower body exercises are deadlifts, squats, leg presses, and hack squats on the machine. Some days I start with heavy deadlifts – doing 3 to 8 reps and pyramiding up and own. Some days I start with stiff-leg deadlifts standing on a platform with much less weight and do 10 reps minimum. Some days I superset both kinds of deadlift together. For a really brutal workout I might superset deadlifts and squats. I try and keep changing it around so I have to adapt to something new. For upper body, I like benching and rowing, upright rows, presses, lat pulldowns, arm curls and extensions… again I try to vary and combine them to keep it interesting for my brain and my muscles.

I hope this helps you get the muscles you’re after!

By: Charley Socci

http://www.socci.com

http://www.charlessocci.com

I tried steroids once, many years back now. I couldn’t resist. I wanted to know what it was all about. So I got some syringes, and some vials of testosterone and some other drugs and combined them in a way that was suggested to me by some people I had met online. I did everything I was supposed to do and put as much research into it as made sense to me at the time.

Cosby Steroids

What I found out was that at first I felt sick. I got bloated and moody like a woman having her period. Then after while, my lifts started going up really fast from week to week in the gym.

That was the good part.

I also turned into Bill Cosby’s asshole because my temper started getting really short. I’d pick arguments with people in the street. I’d drive like a dick. I started walking around with a chip on my shoulder all the time.

My blood pressure, triglycerides, and LDL cholesterol (that’s the bad one) all went up as well.

These things are not healthy! And the risk to benefit ration of what I was doing to my body made absolutely ZERO sense.

Here’s another reason why using steroids didn’t make sense: My body hadn’t reached it’s own NATURAL potential yet!

The Sillyness of Steroids

There might be an argument to be made for an athlete that has trained to the extent of his potential (how many people fall into that category really? honestly?) without the use of hormones. If they use hormones it lets them break past their body’s own limits. Or maybe they are old and can add a few years to their career while competing against younger players… Or maybe they have a multi-million dollar contract and need to hit a certain percentage of baseballs outside the park…

But me? No.

By: Charley Socci

http://www.socci.com

http://www.charlessocci.com

Not Charley but still...

Did you know that the most commonly used steroid is testosterone? Did you know testosterone is a steroid? It is. It is produced in the bodies of both men and women. Men just produce a whole lot more of it.

In the most simple sense, testosterone is the hormone that is responsible for “maleness”. Bigger muscles, deeper voice, hairy bodies, physical aggression, sex drive – all are directly controlled by testosterone.

Steroid Injecting Needles

Testosterone is considered the gold standard among abused anabolic steroids. All other anabolic drugs are compared to it. The difference between the other anabolic steroids and testosterone is that the other drugs are designed to maximize or minimize particular effects.

That’s it. That’s all steroids are. They are hormones. If you are a man and you take them, your body goes into a kind of “artificial puberty” and your muscles grow, you get acne, and your brain does weird things, and your body hair gets denser. If you are woman, your clitoris starts to grow, your voice deepens, and your body begins to get leaner and become more male. If you have genes for losing your hair (male pattern baldness) you count on accelerating that process too… whether you are a man or woman with latent baldness genes.

These are the drugs they give to women who want to become men prior to the surgery that reshapes their breasts and vagina. That’s what steroids are.

Crazy Steroid Man

I can remember back in the 70’s and 80’s when cocaine was so glamorized in the movies. There was a mystery and an intrigue. They made it sexy. If you’ve ever had a coke problem, or cared about anyone who did – you know there is nothing sexy about cocaine. The same can be said about steroids.

Does it seem logical that pumping more male chemical into the body of an athletic reject would make him more of an athlete? That’s crazy right?

I remember Bill Cosby talking about cocaine – he asked someone, “Why do you use cocaine…?”

Their answer, “It enhances your personality…”

Bill Cosby’s response, “Yes, I see… But what if you’re an asshole?”

Its kind of the same thing with steroids…But that will have to wait…

How did Charley’s story start?

By: Charley Socci

http://www.socci.com

http://www.charlessocci.com

Getting Back to the Gym

There were a few things that motivated me – not the least among them a rather tactless physician who exclaimed my “BMI” put me in the “morbidly obese” category – a category that measures height to weight with no regard for anything else.

I always wondered how many other morbidly obese folks can say they are able to press their body weight. I also suppose much of the NFL probably fall into this category. Its a bullshit statistic – can you imagine if I went to butcher shop (yes I’m old enough to remember butcher shops) and came home with a big bag exclaiming, “HONEY! I bought ten pounds for $5!” – wouldn’t she ask “Ten pounds of WHAT… bones? suet? ham hocks? pig’s ears? steak? stew beef?” BMI is a bit like that ten pounds of “stuff”.

Not Charley btw...resemblance though?

I’ve always been muscular – but I have to admit I’ve just gotten fat. There, I admit it. But morbidly fat? I think not.

So anyway… I like lifting weights. I started doing it in my twenties and found out my body adapts really well to it. Its one of the few athletic activities I’d ever say I was good at. People who know me well think its funny. Most of them aren’t athletic, and they know I’m not either – I fit the stereotype of a 98 pound nerd, but in the body of a large man who lifts weights. I don’t talk about things like my bench press or my rotator cuff… or grams of protein per pound of body weight… or the benefits of squats vs leg presses with most of the people around me… Its a solitary pursuit…

Read more of Charley’s story…coming soon!

By: Charley Socci

http://www.socci.com

http://www.charlessocci.com

Eat less, exercise more. That’s as simple as weight loss can be boiled down to. If your weight is constant you need to do both of these things. ASAP. You can probably ignore our next 49 posts on this subject. Well…I mean they’ll obviously help too.

The perfect measure

But it really is that simple. Eat Less! You don’t have to buy fancy books and exercise machines. Most exercises that you can do in your home are actually more than enough to keep you healthy. Walking up and down stairs, being active while at rest, even sleeping more are all great ways to lose weight at home. But in summary, remember this equation…

If:

Calories > Exercise

Then:

Bum > Waist

By Tim Howard