By David Grisaffi,
Author, Firm And Flatten Your Abs
The lower abdominals may be the single most popular subject among fitness enthusiasts today. This is due to the fact that having flat, tight, lower abdominals is a highly desired look, but a very difficult look for most people to achieve. Many fitness professionals insist that there is no such thing as “lower abdominals”, While others propose that exercises like crunches work the upper abs more and exercises such as leg raises or reverse crunches work the lower abs more.
Read More »
Posted by Alive to Life
in Exercise & Fitness, Fat Loss
|
Tagged abdominals, abs, carbohydrates, david grisaffi, Exercise, fat, Fat Loss, Flatten Your Abs, lose weight, muscle, walking
|
By Jason Ferruggia
Muscle Building Secrets
What is the most important thing I can do at the gym to ensure that I will continually build lean muscle?
It’s very simple. The most important thing you can do each and every single time you go to the gym if you want to build muscle is to try to set a PR (personal record) on every lift you do. That’s it. What this means is that you should always be trying do either do more reps with the same weight (within reason, any sets above 12 on most upper body exercises and 15-20 reps on lower body exercises will do nothing to stimulate muscle growth) or more weight for the same number of reps. Doing the same thing that you have done in a previous workout will do absolutely nothing to help you build lean muscle. The first time you apply a new stress to the body it will adapt by building itself up bigger and stronger. But when it faces that exact same stress again the next time, it will be prepared for it and thus will not adapt again. This is why you have to go up in either weight or reps and try to set a new PR.
Read More »
David Grisaffi, CHEK, CFT, PN
www.FlattenYourAbs.net
Did you know that your body can adapt to an exercise program in as few as 4-5 workouts or less?
It’s true - it’s a scientific fact.
What exactly does this mean? Well, it’s quite simple:
You develop muscle and strength (abs included) as an adaptive response to a specific stimulus (a workout or exercise routine).
Read More »
By Jason Ferruggia
Muscle Building Secrets
1. Lift weights for no more than three to four days per week.
Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.
2. Limit your workouts to 30-45 minutes and 15-20 total sets.
If you can’t build muscle and gain strength in that time frame then I’d say you are half assing it. You have to remember that results are greatest when energy levels and mental focus are at their highest. That is during the first 30-45 minutes of your workout. Going beyond that point causes both of these to plummet.
Read More »
