Improve your squat and bench

Everyone has weak bodyparts that just do not seem to respond to any form of training. Well in some cases it might be because your doing it wrong or taking shortcuts. For example with chest, how many times have you seen someone bounce the barbell off their body to get past the sticking point, then to have the arms straighten  or lock out  to finish off the rep. Or with legs and doing the squat, to use their back to start the movement and again pass the sticking point of the exercise. Well folks here is my Christmas gift to you and the best part?... you can use it for a lifetime, haha. We will use the same apparatus to eliminate those sticking points for each bodypart.... its called a power rack/cage. For the chest; set the side rails so your arms are in a "L" shape as your lying on the flat bench inside the rack. Have the barbell resting on the rails and take the wide grip and push off  then return the weight in a controlled manner back to the rails and repeat ( take note, you let the bar sit and no bouncing) and this will strengthen the lower half of the pushoff and will improve your bench after you do this training for approx. a month. Same idea with squats, set the side rails so your just above the sitting position and then start the movement on the bottom end and remember to keep the head up ( keeps the back straight) and to push off with your heels and not your toes. So after completing one rep allow the bar to rest on the rails and squat up again.  As with chest, do the leg routine for about four weeks then go back to your regular training and be amazed what a difference there is as you have strengthened the lower half of both bodyparts!!

Having carbohyrates as an ally

Carbs, love or hate them?  Too many and we will have spillage that is stored as fat, not enough and the body cannibalizes your hard earned muscle for energy, so what to do?  But of course lets use them for our advantage....so grab a seat on the Keys Express and learn how we will have this food group in your corner! So if your goal is fat loss and your workout few times a week multiply your target weight by 1 ( ie 180lbs = 180 grams of carbs per day)  If your above average gym exerciser (5 or 6 visits per week) and train 1hr plus per session you should be 2x your carbs per goal weight ( ie 180lbs= 360 grams of carbs per day) and finally for the competitive athletes out there you will be 3x your ideal bodyweight ( ie 180= 540 grams of carbs per day)  Another method is to fluctuate the intake of carbohydrates over a five day period (again using the 180lb example) So first our protein amount is 150 grams per day over 4-5 meals then for Day1; 180 grams of carbs per day,  Day 2; 150 grams per day,  Day 3; 120 grams per day,  Day 4; 90 grams per day,  Day 5; back to 180 grams per day etc.

The beauty of this plan is days 1 and 2 you use carbs for energy and days 3 and 4 fat is your fuel because of the low carb count and just when the brain picks up on the lack of calories and will ramp down the metabolism..... day 5 appears ( back to the normal levels of Day 1) plus with the protein counts up you feel full and also muscle is not used for energy.  So i told you Mr. Carb was not a bad guy, just had to learn about him and how to use him in our fitness and nutrition goals.

The last few pounds

Those last few pounds always seems to be the hardest, or so you thought till you met the K-Man.   Ok here is the plan my fitness followers, we are going to do total body workouts 3x per week with at least 1 day apart for recovery.  It is intense but that's why it works;  so rotating to each station and doing 8-12 reps for 3 to 4 sets and no stopping with a 2min break between the circuit  Start off with squats/or leg press, then chest press  (your choice of barbell or dumbbells)  box jumps (18ins platform...to keep the heart rate up) back chinups or lat pulldowns and finish off with pushups that equals1 set.  Then with Set 2 you would start the rotation with the pushups and finishing with the leg exercises, Set 3 again reverse the lineup, so legs to start and so on. Somebody complaining out there? we are just getting started and you got a few more to go plus once the warmer weather rolls around again you will be glad you listened. Also to throw a curveball to the brain and your metabolism we are going to have a cheat day once a week.....that got your attention (lol)  Like training the same way and leveling off in results, the brain adapts to your healthy eating habits so indulge in some of your guilty pleasures and trust me you actually will lose weight  and thus the last few pounds. There it is bloggers and i would suggest to do this training routine for a month then and as usual change up.

Why you gals should train like guys!!

First to change you shape (an apple, pear, hourglass whatever) and if all you do is cardio ladies you become a smaller version of these, weight bearing activities will change your body structure. Secondly bone density, at age 30 you start to lose bone mass faster than you can replace it and since it is a living tissue, strength exercises will help generate new bone and add density to the existing. Next up my female followers, notice as we get older our metabolism slows down...why is this K-Man?  Well  its because our muscle mass leaves us as we get on in life, so if you don't want those bingo arms (lol) you need to lift some weights to maintain your upper body muscle and for every pound you keep, a bonus....an extra 50 calories per day
that is needed for repair/maintenance so your stoking the inner fires and burning up calories.  Finally to put to rest the myth that you will turn into a guy by visiting the weight room, its impossible as you don't have as much testosterone as a man. Those so called fitness women who look like guys? they are taking a male growth hormone.... deeper voice, facial hair, man's jaw line, added muscle etc, not so attractive.  So there it is girls, the secret to staying fit and younger is a four letter word....IRON !!  See you at the dumbbell rack.

Protein Power

Ok we have the training tools to exercise ( videos/text) and now comes some extra info to take advantage of. A protein shake within an hour before working out and by 20 mins after exercise has been proven to work best and not just for the guys but also you gals. So with that in mind here is a couple of smoothie concoctions; 8oz pineapple juice, plain Greek yogurt, frozen banana, dark berries and the protein powder;  or 8oz soy milk, spoonful peanut butter, frozen banana and the protein powder.  Now I know not everyone can do whey protein as it may cause bloating or an upset stomach so here is the breakdown for all your choices and always look for products without artificial sweeteners or flavors:  A) Whey Protein; it is removed from the milk during the cheese making process and is a complete protein, ( meaning it has all nine essential amino acids which is the protein building blocks that the body cannot make on its own) it has little fat, no lactose and is quickly digested. B) Soy Protein;  made from defatted soy flour ( this is the alternative for vegetarians) So look for the products that contain a soy protein isolate which is a highly purified form that has all the carbohydrates removed thus leaving a 90% protein. Finally it contains all the essential amino acids that you are looking for. C)  Brown-Rice Protein; it contains B Vitamins, iron and a little calcium and is not a complete protein so for my opinion not worth the money  D) Hemp Protein; contains all the amino acids needed and is a good source of fibre, B Vitamins, iron, and omega 3 & 6 fatty acids.   So there are your choices and opt for what works best for your bodytype ..... then reap the benefits.

Keys To Fitness Drop-Sets

Keys To Fitness Chest Exercises

Keys To Fitness Supersets (Pt 1)

Keys To Fitness Supersets (Pt 2)

Keys To Fitness Shoulder Exercises

Keys To Fitness Abdominal Exercises

Refresher

Good day my fellow bloggers!
As we move forward with added body part videos, this is a simple recap as I know there is much to absorb/learn. But stick with the K-Man and I will guide you down the rails of good health!


A) Each video contains approx 10 exercises per bodypart and these are just choices as we are all different sizes and shapes. So pick your faves and rotate the order each day that muscle group comes up for training through the 7 day cycle.

B) Proper form to ensure safety,  you control the weight not the weight controlling you. It's not about numbers and how many lbs you can lift plus if you are not doing it properly then all you are accomplishing is the possibility of embarrassing yourself or even worse......creating an injury!

C) Visualize;  think the movement through, then at the peak squeeze the muscle then proceed with a controlled lowering of the weight.

D) Feed the Muscle after the workout (remember all your doing is tearing down the muscle during training) by having protein and carbs and that will complete a successful workout, otherwise you are just taking up space at your favorite gym.

E) Don't Over Train;  follow the schedule set out in this blog. If you challenge yourself enough once per week for each body part is plenty......rest/recovery is as equally important. If you like do a walk/cycle in the park, swim at your local pool, etc  This is a great change-up and will provide a break from lifting the iron.

F) Keep the WATER coming!  If you are thirsty during a workout that tells me that you are dehydrated before you have even begun. Keep in mind, half of your ideal body weight in ounces PER DAY.
.

Terry

Keys To Fitness Leg Exercises

Keys to Fitness Arms Exercises

Keys To Fitness Back Exercises

Four to Five Day Workouts

Ok, before we get to some more of the workouts here is some Breaking News!!!!.....we DO NOT DO cardio first as we begin with weights.
Many of the facilities will tell/train their members this way hoping that they get tired and leave, allowing the flow of people in and out the doors. Well we at the Keys Express are smarter than that and we shall see results by training the K-Man's way as we want to save our energy for the weight bearing activity ( and use up our sugars/ glucose) then you can always will yourself to do cardio and guess which secondary fuel is used during this phase? that's right .....fat!  The beauty of these routines is you can do it 4 or 5 straight days or take a break through out the week or maybe  take weekends off  ( your choice)  During the 7 day period of each training session it goes to the opposite of where you were exercising, so your healing in one area while training the other. These are some examples of exercises ( there will be lots to choose from in the videos) and again track what you do with a training log.  Keep that brain of yours guessing.

Four Day Routine (all are 4 sets for 8 reps, also extra set to warm up at first.....12-15reps of that body part)

Day One Chest& Calves

A) Flat bench press or dumbbell press
B) Incline barbell press or dumbbell press
C) Pec Deck or pushups
CALVES
A) Seated or standing calves raise

Day Two Legs ( 5 min warm up on bike) & Abs
A) Squat or Leg Press
B) Leg Extensions or Lunges
C) Hamstring Curls
ABS
A) Bicycle Ab Maneuver ( elbow to opposite knee)
B) Helicopters ( obliques)

Day Three Shoulders & Triceps

A) Barbell or Dumbbell Press
B) Front Raises
C) Bent over Laterals ( rear delts)
D) Front Laterals

TRICEPS
A) Bench or Parallel bar dips
B) Pushdowns
C) Kickbacks



Day Four Back, Biceps & Abs

A) Wide grip chinup or lat pulldown
B) Seated row ( middle back)
C) Medium grip pullup
D Hyperextensions (lower back
BICEPS & ABS
A) Barbell curl
B) Seated dumbbell curl
C) 21s
A) Ab Crunch on ball.

Now after the workout ( approx 40mins) do cardio (30 mins) but again the 10x10x10 rule remember....10 mins on 3 different machines and change the order for each training session.

Five Day Routine

Use the Video to fill in the spaces....for the big muscle groups ie chest, legs, back and shoulders do 4 different exercises @ 8reps per. For the small...ie arms, abs calves 3sets @ 8reps per. Don't forget the cardio AFTER the weights....10x10x10
Day 1. Chest & Abs
Day 2. Legs
Day 3. Back & Calves
Day 4. Shoulders & Abs
Day 5. Arms ( Biceps& Triceps)

Another change up is to do either Supersets or Dropsets ( I know, too much info!) stop complaining...when you are done you'll be training all of your friends.                                                                                           Supersets; basically working two bodyparts that are opposite, so for example do a bicep curl then go right to a tricep dip or do a back chin up then to a chest exercise ( This works great if pressed for time, also its all business and no socializing with this routine haha)
Dropsets;
like the name implies say we did an exercise of 50lbs for 4 reps, then lay the weight down and immediately pick up half the weight (25lbs) and double the reps (8 in this case)  This is a great routine if working out by yourself and will activate your slow and fast twitch fibers ( remember at the beginning of this class we talk about the myths of muscles)

Let the transformation begin!!

Terry

Workouts

We will begin with a series of workout plans to appease everyone. All include weight bearing exercises as its been proven to burn more calories than just diet, or cardio and diet. That's what we call "skinny fat" as you're not taking advantage of the magic of your muscle factory that needs up to 50 calories per lb to maintain itself 24/7.

So first up this is for those folks that have only 2-3 days per week to workout ( 48hrs between sessions to give time for repair through nutrition/rest). We will have 10 exercises that train every part of the body so you will work each muscle group ( whatever weight you can do 15-20 reps) in 60 second intervals per stop, then move on to the next station. I will set it up so you will be “opposite” of where you just were to allow a small recovery (e.g., legs, then on to the chest and then back, etc). Rest a couple of minutes and repeat the circuit twice.....and no sass from anyone as you will be happy that I insisted when everyone staring at you as your walking down the beach.

A) Squats for Legs
B) Chest Press
C) Bicep Curl
D) Ab Crunch
E) Walking Lunges for Legs
F) Back Seated Row
G) Shoulder Press
H) Chest Pec Deck
I) Tricep Pushdowns
J) Back Lat Pulldown

Exhausted?  If you are unable to do the minute per exercise, rest a few seconds....then move onto the next station and work up to the allotted time per bodypart and remember use proper form.

Ways to Waste a Workout

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For most getting to the gym involves juggling a work schedule, kids, spouses and many other issues.....you know it’s called life! So with that in mind lets try to get the most out of your precious time at your favorite facility with these tips:

A) Change up your routine- All exercises have an expiration date

The brain will adapt to what you are doing and then you will plateau and get no results, become frustrated then quit...not good for anybody. It could be as easy as changing the order of  your exercises, use more weight, increase your reps, do some drop sets/ super setting etc. ( more on these in the coming videos).

B) Use a training log.- Focus on lifting more total weight each work out, it’s the key to building muscle

Multiply the amount of weight that you lift  for each exercise by the total number of times you lift it
Increase that number every workout by either moving heavier weights or increasing your reps or maybe do more sets. For example....leg day you did 3 sets of 10 reps @ 150lbs= 4500lbs
Next leg day, maybe do 4 sets @11reps or 155lbs to get a greater total.......pretty simple math.

C) Train with a purpose- Know what you’re doing as the week comes

If only able to make it to the gym for 2 days adjust your training....upper body first visit and next training day lower half.  If 4 days then maybe chest/biceps, legs/abs, back/calves and shoulders/triceps. Also visualize the muscle working and squeeze it for maximum benefit,  finally you control the weight and  not the weight controlling you to get most mileage out of the exercise

D) Do compound movements

Chest press, squats, dead lifts, shoulder press etc. to force several muscle groups to work together and if time allows....finish up with some isolation exercises for that body part to rep out.

E) Make sure you have carbs/protein ratio of 3 to 1 after the workout

Examples are smoothies;  protein powder and frozen fruit within 20 mins after your training  then approximately 2hrs later 1 to 3 ratio carb/protein for the next meal of solid food. If not you just wasted your workout because remember all that you do at the gym is tear down your muscle, now the repair begins.


Terry

Gym Etiquette

Don't be a dumbbell and ruin everyone else's training day by you being a "jerk" at the gym

A) Don't hog a machine or bench and be there all day talking about the last night's game...."exercise" some common sense as maybe another member might only have an hour to workout.

B) Please wipe down your equipment after use....it is not very appealing to see someone else's sweat before using.

C) Don't drop the weights,  if you can't handle the poundage all you're doing is embarrassing yourself  plus bending the dumbbells for future use...... which makes it dangerous.

D) Grunting out loud, is it really necessary? ( I think of women's tennis when that's going on, I enjoy that game.....with the mute button on)

E) Profanity;  come on now  not everyone wants or should have to hear it.....if you want to act like a child, play outside.

F) Put weights away;  how is someone going to know if the bench is open or an area is free if unput dumbbells are sitting on the floor? And of course there is the safety factor.....if you can carry them there, surely you can put them back big boy.

G) Take your gym clothes home and wash them, leaving them in the locker and reusing is not pleasant for anybody to have to smell your BO.

So that is my vent for this month!! (lol)  If you are a regular/or new to a facility and want to gain respect of your fellow members.....lead by example.   I think I've spoken for hundreds of frustrated members

Usage of Steroids

Through the media this subject has become so mainstream that it is to the point of acceptance, case in point....I've spoken in many high schools about being a pro-natural athlete and the question that comes up that most from the students is that they believe to get to a certain level you need to “enhance”. Well I say NO, as i have proven over my career that it can be done naturally and safely. You just need to learn how the body works with training methods, nutrition and water intake. Don't we want to extend life not shorten it?   to be blunt.....using steroids can kill.  Think about it, how many Pro Athletes have died way too young from health complications which is strange given you would think at that level everything should be working top notch. Basically anything that goes into your body is filtered through the liver, so a lot of users end up on dialysis, or fries your immune system, dilates the blood vessels, etc. So if you're a concerned parent, relative or friend.... here are the signs of abuse.

A) The skin takes on a reddish glow, as steroids will cause water retention which raises blood pressure.

B) The upper back has acne.

C) The skull will increase in size when on HGH ( human growth hormone)

D) You'll see stretch marks as the muscle grows faster than the skin ( Which is your biggest organ)

E) The shoulders, chest, biceps and triceps grows faster than your lower body.

F) Abs will have less body fat even thou your adding muscle and size

G) Tendons and ligaments are weakened ( again the muscle is growing faster than the support structure)

H) Mood swings.....it will highlight whatever personality you are.

Supplements

Here is the skinny on supplements and remember bloggers its called a supplement not a replacement, so don't get lazy as nothing replaces eating right for YOUR own body type. Now like everything in life if any website promises all these remarkable results with their product....buyer beware!

A) Whey Powder;  ( by product of cheese production)  Look for the Isolate Whey as its been processed to remove the fat and lactose and usually is around 90% protein.  Concentrate Whey has higher levels of carbs and/or fillers and usually has only between 30-80% protein.  Needless to say,  you get what you pay for here Dietary sources...egg whites, chicken, fish, beef, dairy products etc.

B) Glutamine; one of the 20 amino acids and  it prevents muscle breakdown plus improves immune function. Its been proven to help repair cells and often given to burn, trauma and illness patients also used in the treatment of related side effects of cancer. For us and exercise there's no scientific evidence of muscle growth and unless your doing extreme fitness ( to help repair the tear down of the cells) it is an expensive supplement so use at your own discretion.  Dietary sources...chicken, beef, fish, eggs, dairy products, spinach, wheat,
cabbage, beets, and parsley.

C) Creatine;  it helps supply energy to the muscle and is naturally produced in the liver and kidneys. Supplementation will increase the fuel so the athlete can do more short bursts of exercise, so unless your doing a high intense training creatine is not needed  (foot note: creatine will not increase endurance) Dietary sources.....found in red meat, tuna, salmon, sushi and sashimi.

D) Vitamins/Minerals;  Most are obtained from our balanced diet particularly fruits and veggies (which also contain phytochemicals...cancer fighters). But if doing intense training or are unable to eat certain foods (remember eat for your body type). Take a basic, inexpensive multivitamin/ mineral as a safety valve.

E) Glucosamine;  Claims to protect cartilage against damage and to stimulate growth and cure arthritis. Tests shows it does stimulate cartilage cells and plays a role in repair but watch out as most suppliers are not regulated. Help yourself by exercising as there is a saying at the gym....use it or lose it!  Also supplementing some omega 3 oil ( fish oil) will help “Lube” the joints.

Anti Cancer Foods

Ok, a small recap..... remember we have to choose the foods that work for your body ( yes I'm saying not to follow the food guide) again four or five small meals spread 2 1/2 hrs apart and drink the recommended water intake. You now know how to determine calories and your daily intake and not to go below that level or your brain will ramp down the metabolism. Also at the beginning we talked about building up our defenses  for everyday cancer causing carcinogens.
With that in mind here is a list of some anti-cancer foods for everyone to improve those odds…

All Berries
Whole Wheat
Tomatoes
Red Cabbage
Beets
Broccoli
Cauliflower
Kale
Spinach

Garlic
Oranges
Yellow & Orange veggies
Red Grapes
Dark Cherries

For the female Bloggers, foods to help prevent Breast Cancer:

Cruciferous Foods- Broccoli, brussel sprouts, radish, cauliflower, cabbage, turnip, kale and turnip greens  (All of these contain indole#3...carbinol, which lowers estrogen levels)

Omega #3 oils-salmon, herring, mackerel, anchovies, sardines, tuna and walnuts.

Green Tea-Rich in EGCG ( powerful anti oxidant that stops the growth and kills cancer cells within, but without harming healthy tissue)

And last but not least..-Soy ( Remember, not too much as we discussed in the previous blog)

There you go bloggers, some powerful allies to have in your corner for a long and prosperous life

Understanding Carbohydrates

It is very important to know the Glycemic Index as it is the scale of how quickly a carbohydrate will break down into glucose (sugars) then into your blood stream (it was first developed to help people with diabetes). For us and training; having a lower GI carb before you workout will give you the energy to exercise and after a high GI carb to help transport the protein to the muscles that you have just broking down (remember all you do during exercise is tear down the muscle, so you want to repair as quickly as possible). Also the first 20 mins after exercising is called “the window of opportunity” as your insulin levels are the most sensitive so the store is wide open to replenish. This is why you can “get away” with some low/medium GI carbs with your protein smoothie within that magical 20 minute time-frame.

Some examples of each group;

Low GI - Most vegetables ( except potatoes), peaches, strawberries, mango,
grainy breads, pasta, milk, yogurt etc.

Medium GI- Whole wheat products, basmati rice, sweet potato, raisins, cheese, pita/rye breads, banana, cranberry juice, etc.

High GI -White potato and rice, bagels, rice cakes, white bread, watermelon, corn flakes, pretzels, parsnip, etc.

Another Enemies.......Soy Protein and High Fructose Corn Syrup (HFCS)

 Since everyone can relate to the automobile....if you continue to put cheap oil in to the car one day it will roll over and die, not good. So with that in mind here are two more foes against us;  Unfermented Soy Protein and High Fructose Corn Syrup (HFCS)   Oh i can hear it now; soy is good for the heart and it can lower LDL cholesterol but i am here to say that too much soy can result in more fat.... why?  It can spur the formation of fat cells from two natural chemicals found in soy and the scary part its hiding in everything from french fries, cookies, to salad dressing plus some chicken and fish are fed with soy. Then with too much soy your body builds up an estrogen dominance ( read the last blog on Organic Foods to explain) and so now you can see why  we need to reduce the intake  Now with high-fructose corn syrup ( its used for a sweetener because of its cheaper cost to raw sugar) its found in everyday items from bread, ketchup, cough medicine etc ( check your labels bloggers, if it contains HFCS well you know what to do...to the curb lol)  Studies say it tricks your brain into craving more food even if you don't need it plus of course too much "sugar" will contribute to more calories which is a weight gain, Type 2 Diabetes and risk of heart disease. Now its recommended per day that females have only 100 calories ( 6 teaspoons) and males 150 calories ( 9 teaspoons) of
added sugar that comes from any source, so easy to see how we can go over these amounts easily with HFCS added to our grocery list. So be diligent people when at the market and read the labels or how the product was fed as ultimately it ends up in your gas tank.

Organic Foods

Now some of the pesticides that we get through our food can mimic estrogen which can lead to weight gain and spur unnecessary fat cell formation at any time...how?  Estrogen overpowers the insulin hormone (which is used to convert glucose into useable energy for the body) and once this dominant force takes over an insulin resistance develops so basically its not allowed to do its job,

thus its stored as fat.  I know organic foods are expensive......well the K Man has some answers.

Studies have shown these 12 fruits and vegetables have the highest pesticide load.....peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears, so look to buy organic to replace these. The good news is this following group  has the least amounts of chemicals.....onions, avocados, sweet corn, pineapples, mangos, asparagus, sweet peas, kiwis, cabbage,
eggplants, papayas, watermelons, broccoli, tomatoes and sweet potatoes

So when able go organic to replace the first list and stay safe with the second 15 choices by washing or through your preparation.   Now onto beef ; with regular red meat there is a good chance your eating weight gaining steroid hormones while organic beef is grass fed and leads to more omega-3 and CLA  (the good fats) which can help you lose weight.
As usual it costs more to eat healthier, but what price do you put on your  health and wellness?.....i thought that would be the answer!

The "X" Factors

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Unknowingly we are allowing chemicals from plastics and metals to enter into our body's which studies has shown mimics estrogen and allows you to gain fat. To avoid this situation just follow these simple rules;.

A) Never use plastic in the microwave/stove as in will leach into your food.

B) Try to avoid plastic wrapped meats.....when you are able have the grocer wrap it in paper.

C) Try to avoid canned goods like tuna and produce and replace it with over the counter fish and frozen veggies/fruits in bags.

D) Avoid plastic and styrofoam cups
plus check your water bottle on the bottom....give it the field goal kick if it has the #7 on it.

So there we have it as we are getting rid of plastic entering our body, but how about recycling and lead by example to save our planet...why?  Well they end up in our oceans and since they are not biodegradable they only break down into smaller pieces with all the toxins ( PCBs, DDTs, etc which can't be absorbed by the sea). So we end up with these small chemical pellets that make their way through the food chain then into fish and ultimately  to us humans. So start a local movement to recycle plastics as its not difficult.   The World will be a better place for it and future generations will thank you

Muscle Myth Busters

We know the magic of muscle and its calorie burning power,  now its time to squash some myths that you might of heard around the water cooler or from that annoying friend that we all have that thinks they know it all. (lol)

Myth #1

Lifting super slow builds big muscles  All it does is make for a longer workout, the best increases in strength is by lowering the weight under control ( also less chance of injury) and then the up phase is quicker.

Myth #2

Leg extensions are safer for the knees than squats. Exercise where a single joint is used i.e., leg extensions are potentially more dangerous than multiple joints being used ( squats or leg press) ....the reason is that the knee joint is controlled by the quadriceps and hamstrings, so a balanced muscle activity keeps the knee in place.

Myth #3

Never exercise sore muscle. If the muscle becomes so sore to touch or limits your range of motion, then take another day off. If not in that state a light aerobic or lifting routine will stimulate blood flow which removes waste products like lactic acid (the by-product of muscles working) and will help the repair process.

Myth # 4

Always work out with free weights. Although you use more muscle groups when using the iron (compound movements) machines do serve a purpose. They're beneficial for rehab if you need to isolate an area after an injury, also great when first starting out to get proper form to get the muscles used to a new activity and finally I like to use them to finish up an exercise ( after I'm depleted myself from weights).... as you can get a few more reps in a controlled, safe setting.

Myth #5

A Swiss Ball can build a stronger chest and shoulder muscles. Are you kidding me, besides the safety factor you have to reduce the weight in order to press on the Swiss Ball and get less out of the exercise. In closing these movements are better performed on a stable surface, so save the ball to work your abs and other core exercises

Muscles 101

Your body has about 650 muscles but I swear that when I met Arnold Schwarzenegger he had a few more than that (lol). It does not matter that you only care about 4 or 5 of them (vanity is a terrible thing)  but you do need everyone in order to perform the normal functions of everyday life; eating, breathing, walking or holding in your stomach at the beach. You could impress your friends at house parties by telling them that the Gluteus Maximus (the butt) is the strongest, Latissimus Dorsi ( middle back) is the largest and the Stapedius  (middle ear) is the smallest, but what it comes down to is that we take for granted the brilliance of coordinated muscles in motion or the developed muscles in isolation .

A) Your skeletal muscles ( the ones that you secretly pose in front of the mirror) has two main types of fibers; #1 fiber ( slow twitch) are mainly used for endurance activities and  #2 fiber ( fast twitch) which are used for explosive movements that uses more than 25% of your maximum strength. Most people have an equal mix of both fibers with the exception of elite athletes, for example sprinters has more #2 fiber and marathoners have more #1 fiber.

B) Growing muscles need more than just protein as they are 4/5ths water and also we need fuel to power up ( dense carbohydrates; fruit, veggies, rice etc) as this is so you don't use your protein for energy, if not think of it this way.... its like a car using pieces of the engine for gas. How much protein? .08 x your ideal bodyweight per day spaced 2-3hrs apart ( your body can only absorb so much per sitting) 
ie160lb man =130g of protein per day and if you have too much? Come on, we are trying to clean up the oceans as the body sends it out as waste

C) Hey guys also  if size is your goal avoid the shrinking mans exercise which is long distance running (we will get to some beneficial cardio exercises later) Think about it if that was the case after every marathon the streets would need to be repaved.(lol)

D) You can save your bones by lifting weights as it develops density  from the weight bearing effect.

A New Beginning

Before we can begin to repair the machine (the body) we will need to know why it is in such poor condition........ So let's get started!

Reasons Why You May Still Be Overweight

A. You are starving;  Slashing too many calories, particularly protein pushes the body to conserve rather than burn them. So how many calories per day?  First to calculate; protein (meats, fish, eggs etc) and carborhyrates (fruit, veggies, rice etc.) is x 4.....ie 8 ounces of chicken (35 grams of protein) with a cup of cooked brown rice (50 grams of carbs) = 85 grams x 4  thus 340 calories. However fat is x9 making it clear why it is so difficult to lose and also why it takes more calories to burn. Ok so for a rough guess to determine your daily intake;  height in inches and subtract 60, multiply that number by 6, add 106 and then times that number by 10 for a rough estimate. You will need to add calories to compensate for any exercise you do and if you go below that level your brain will slowdown the metabolism as it does not care what you want to do as it wants to live, this goes back to the primitive years with weeks between meals as the cave man did not have the local corner store to load up haha.....it is called a "survival mechanism".

B. You inhale your food;  With today's fast paced lifestyle you probably ate so fast that your stomach hardly had time to alert your brain that you were full and then to tell your mouth to stop chewing.

C. Refined Foods;  Most processed breads and cereals contain little fibre which is the calorie free component of plants that fills you up, not out! Plus foods rich in fibre help control blood glucose (sugars) and insulin levels.

D. Lack of Sleep;  This can decrease the odds of shedding fat and keeping it off.

E. Lack of Water;  It is needed to flush the waste products out of your body and  also aides in the process of protein. Also is needed to transport nutrients to your muscles and finally it helps to digest food which will keep your metabolism going.
How to calculate your daily water intake?  It is usually half of your ideal body weight in ounces per day       (8 - 8 ounce glasses for the average person) and no... juice,tea, etc does not count.

F. You are what you eat as exercise alone will not get you in shape as common sense says you can not consume more than you burn. Also eating smart by spreading your meals at least 2.5 hrs apart as the body cannot absorb or use all of the protein/carbs at one time, plus to replenish after training within 20mins that helps replace the nutrients and repair muscle.