CLA (conjugated linoleic acid) is found in dairy products, beef and lamb.

In trials, CLA has been shown to possess potential anti-carcinogenic and anti-diabetes properties, in addition to reducing obesity and atherosclerosis (high blood pressure).

PhD student Clare Engelke has found that the meat-fat of the Western Grey kangaroo in some circumstances has up to five times higher CLA content than lamb.

"Australian pastoral lamb is considered to be a relatively high source of CLA, so I was surprised to find the levels in kangaroos were that much higher in comparison," Ms Engelke said.

Her study is believed to be the first research on CLA levels in kangaroos available in the public domain.

In collaboration with the University of Adelaide, Ms Engelke compared CLA levels in Western Grey kangaroos and lambs from the Badgingarra region in Western Australia and analysed tissue samples of other Western Greys, Red and Eastern Grey kangaroos from different areas of Australia.

Although kangaroos are not a true ruminant, Ms Engelke became interested in researching Australia\'s national icon for her PhD in agricultural science because, like ruminants, kangaroos ferment food in their foregut. CLA is produced in the stomach and tissues of ruminant animals such as sheep and cattle during the digestion process.

In Australia, kangaroo meat has traditionally been used for pet food but the European market for the meat grew by 30 percent following the 2001 outbreak of foot and mouth disease.

CSIRO Project Leader Dr Andre Wright said kangaroo meat was very lean with a two per cent fat content.

"Kangaroo meat also has high levels of protein, iron and zinc," Dr Wright said.

Ms Engelke is now working to identify the \'bugs\' in the kangaroo\'s foregut responsible for producing CLA.

"My aim is to find out which microorganisms and circumstances are responsible for CLA formation and why kangaroo meat appears to be the highest known source of these healthy fats," Ms Engelke said.

If successful, it may be possible to increase the CLA content of other meats and products to increase potential health benefits to consumers.

Edited Betacam footage of Ms Engelke culturing bacteria in a laboratory is be available at the media conference.

More information:

Dr Andre-Denis Wright, CSIRO Livestock Industries, +61 8 9333 6417

Media assistance:

Ms Margaret Puls, CSIRO Livestock Industries, +61 9 9333 6403, 0419 578 356

FREQUENTLY ASKED QUESTIONS ABOUT KANGAROO MEAT AND CLA

How many kangaroos are there in Australia?

It is estimated there are around 35 million kangaroos in Australia. Five of the 48 species of kangaroo are harvested for meat. The kangaroo meat industry harvests approximately two million animals per annum and provides employment in regional Australia.

What is the nutritional composition of kangaroo meat?

Kangaroo meat is very lean and has less than two per cent fat content. Kangaroo meat also contains very high levels of quality protein, iron and zinc. Due to its leanness, kangaroo meat must be cooked with care to avoid overcooking. A doctoral study undertaken by Clare Engelke, sponsored by the University of Western Australia and CSIRO Livestock Industries, indicates that kangaroo meat is the richest known natural source of CLAs in currently available literature. Dairy milk was previously the highest known source of CLAs, followed by beef and lamb.

What are conjugated linoleic acids (CLA)?

Conjugated linoleic acids (CLA) are polyunsaturated fatty acids that have been the focus of researchers over the past two decades. In animal experiments, CLA have been shown to reduce obesity and heart disease and have anticarcinogenic properties. The majority of research into CLA has focused on the health benefits of CLA to humans. These benefits have only properly been demonstrated in animal models and human cells, not humans themselves. However, one study in humans detected an inverse (reduced) relationship between milk consumption and breast cancer risk. Tests of CLA benefits in humans have been limited by ethical considerations - for example, the illnesses that CLA are reported to protect against cannot be induced in human subjects, nor can lifestyle factors be controlled as easily as with mice or rats in a laboratory. Currently, scientists do not yet have a definitive answer for the amount of CLA required to produce beneficial effects in humans.

Where are CLA found?

CLA are found in products made from the meat and milk of ruminant animals (such as sheep and cattle). Many other foods contain CLA, including vegetable oils, eggs, seafood, poultry and pork but at very low levels. The levels of CLA found in ruminant products depend upon the diet of the ruminant animal, and are generally higher if the animal is grazing on fresh, green pasture. Australian beef and sheep grazed on a pastoral-based grazing system are considered to be richer sources of CLA than lot-fed cattle. Ruminant animals have high levels of CLA because they have bacteria in their gut (rumen) that produce CLA naturally during digestion of feed and later in fat tissues.

What are CLA levels in kangaroo meat?

Kangaroos can have as much as five times more CLA in their fat than ruminants. The level of CLA in kangaroos depends on their diet, as it also does in ruminant animals. Clare Engelke, a PhD student, is studying the level of CLA in kangaroo tissues and attempting to identify the microbes that produce CLA during digestion and why these CLA occur at relatively high levels. In collaboration with the University of Adelaide, she tested the CLA content of Western Grey kangaroos from the Badgingarra region of Western Australia with lambs and found that the CLA levels in kangaroos there were up to five times higher than in the lambs.

Kangaroos are not true ruminant animals but, like ruminants, they ferment feed in their foregut. Ms Engelke also tested Western Grey kangaroos from other areas of Australia and other species - Red kangaroos and Eastern Greys. The CLA levels in these kangaroos were high but varied according to diet, with kangaroos from areas that had fresh pasture proving the richest source of CLA.

At the time of publishing, there were no other reports of CLA levels in kangaroo meat. Although there have been reports of conjugated dienes in quokkas, wallabies and kangaroos, no CLA levels have been recorded.

Is kangaroo meat good for you?

Kangaroo is a uniquely Australian game meat that is lean and healthy with around two per cent fat and very high levels of quality protein, iron and zinc. Because kangaroo meat is so low in fat content, the meat must be cooked quickly to avoid overcooking. Kangaroos are harvested by licensed shooters in accordance with a strict code of practice. Kangaroo exports are subject to stringent inspection requirements by the Australian Quarantine and Inspection Service (AQIS) under the Australian Standard for the Hygienic Production of Game Meat. The discovery of high levels of CLA (healthy fats) in kangaroos may also increase the health benefits of the meat.

Who eats kangaroo?

In Australia, most kangaroo meat is currently sold for use as dog and cat food. However, kangaroo is increasing in popularity in Australia, with high quality kangaroo steaks available in supermarkets. Kangaroo meat is also increasing in popularity in Europe, with European exports rising by 30 per cent following the 2001 UK foot and mouth disease outbreak. Outbreaks in Europe of mad cow disease have also increased international interest in kangaroo meat. In 2002, the Balkans imported more than 2000 tonnes of kangaroo meat, where it is used for steaks, salami or sausages.

CONTACTS

Mr Bill Stephens

Media Liaison Officer

CSIRO Media

PO Box 225

Dickson ACT 2602

Phone:

+61 2 6276 6152

Fax:

+61 2 6276 6821

Email:

bill.stephens@csiro.au

Ms Margaret Puls

Communication Advisor

CSIRO Livestock Industries

Queensland Bioscience Precinct

306 Carmody Road

St Lucia QLD 4067

Phone:

+61 7 3214 2394

Fax:

+61 7 3214 2900

Mobile:

0419 578 356

Email:

Margaret.Puls@csiro.au

Questions:

• What good routine can be adopted when only one exercise ball is used?
• What are the results that can be expected?

Answers:

• Anybody who has undergone military recruit training knows that one can become stronger without the need to lift weights. My wife couldn’t recognize my own son at graduation, owing to his developed arm muscles and reduced waistline.

He had shed the fat and developed the muscles without doing weight training. His arms had grown by only ½ inch. in 12 weeks, but with the rest of his body having lost 25 lb., the effect was striking.

You can refer to the articles on the Web and also the widely available CDs and books about exercise ball training. DVDs about swiss ball workouts are available from Wall-Mart.

Now you will be aware that we can maintain our fitness without weight training, and sometimes it’s also possible to develop our strength in the process. Understand that with additional utilizable strength we can move more weights and this will be more beneficial when we go back to the gym.

Mike Mahler has created a great bodyweight workout called the Body Blaster. He has also written a great article on a total regimen of only bodyweight workouts.

Mike does weight training as well, but it is clear that bodyweight workouts have not failed him, and they will not fail you too. By adding a swiss ball to the routine, you will gain the benefits of bodyweight workouts and also develop your stabilizers.

By training daily you can avoid muscular failure, and become stronger by developing the muscles with better contraction. This workout is designed for gaining strength, not size. Our aim is to become stronger when we return to the weights.

There are several workouts that can be done with the exercise ball. Jeff Turner’s excellent article tells about a workout for your shoulders and another for your hamstrings.

It’s easy to prescribe a swiss ball workout for the total body, but it’s hard to prescribe the rep range which will vary according to the particular trainee concerned.

What we require is the training of muscles for their contraction, and better utilization of our resources. We should be able to perceive our strength enhanced by the workout; that means we should not perform to failure.

You should do this exercise once or even twice every day. Perform the exercises according to the order of the body parts you want to target, doing them for the maximum possible reps in good form.

If you feel shaking and fail to contract the muscles, perhaps you are overdoing the exercise. Pavel’s books, particularly The Naked Warrior, may be read to get a clear view of the concept of training oneself for success and not for failure.

The following routine can be done indoors, or on the lawn, preferably barefooted, if the weather permits:

•  
  • Exercise ball pushups
  • Exercise ball crunches
  • Exercise ball flexions
  • Exercise ball rotation
  • Exercise ball lunges, with toe raise/calf raise at end of rep
  • Exercise ball leg lifts - leg lifts from floor holding ball between ankles
  • Exercise ball supermans, just like lifts, but you balance on the ball
  • Hamstring curls on the ball - hold last curl at top of rep and push head back as if doing a neckbridge - use hands if needed

First ensure good form and then attempt to increase the reps after successive days. During the break you can watch the TV or browse the Web using the exercise ball as a chair, which will help build the stabilizer muscles.

This routine should be done minimum once a day. The more, the better - if you maintain the rep range so that you can perceive the strength enhanced by the workout. If you take a day’s break, you can do a bit harder than the previous day’s workout. If your break is for two days or more, target the last workout before the break.

Your resistance can be increased in many ways such as more reps, longer reps, doing with one arm instead of both arms, doing hamstring curls on one leg, going to lower level on lunges – just use the imagination and play it safe. Consult your doctor before starting on a new exercise regimen.

You have many ways to increase resistance. Longer reps, more reps, using one arm instead of two, going one-legged on hamstring curls, going lower on lunges, use your imagination, work safe. As always consult with your physician before embarking on any exercise program.

• If you are a new trainee, you are likely to see some enhancement in size resulting from this routine. Also your ability to contract the muscles will be enhanced and you will be able to lift weights.

When such a routine is supported by a healthy diet, bodyweight correction becomes possible. Overweight people will lose some weight, and those who are underweight will gain some weight. The rep range will be increased and the stabilizer muscles will be greatly developed.

In total, you will develop muscles about which you didn’t know in the first place. Now get your exercise ball for better training and better living.

If you are a bodybuilder and going on a holiday to take a brief rest, you need not follow these directions; indeed you need a short rest some time or other, so that when you you will be avid and refreshed.

I began to consider travel workout as I was about to have nearly an year in travel between leaving school and joining in full-time employment, but I also wanted to retain my muscles. It is obvious that you can’t obtain the benefits of a gym in travel workout, yet it has the training procedures that will help you maintain your muscles.

Alternate choices for a gym

Though you can’t have access to the leg press or squat rack during your travel, yet there are alternate choices. Just recall the traditional methods of training like sit-ups, push-ups, etc., which hold their value even today.

You can do squats utilizing your rucksack, to train your back and legs. If a friend is accompanying you, you can hoist those bags up, and they can be used as weights for your squats. If you find a tree nearby, you can do pull-ups on its branches; or you can utilize the monkey bars in any children’s playground in the vicinity. Hyperextensions which are good for your lower back can be done on the ground.

You can do push-ups to develop your shoulders and chest. Also you can do bench presses and pullovers, by lying down on a sturdy table on your bed’s end. By using a table or bed in place of a bench, you can do skull crushers to train your triceps.

Push-ups are a good choice and you can wear the rucksack for extra weight. If there is a step in your room, you can do bench dips.

The biceps which are usually trained by dumbbell curls can be worked by substituting some other equipment for the weights. Sit-ups and crunches will be ideal for the abs.

If you, wanting to economize, are holidaying on the beach, it’s best to go swimming for about 20 min, or sprinting on the sand; this is more difficult than on a treadmill and more exhausting, causing more calorie-burning. For many people, swimming in the sea is more enjoyable than running on a treadmill for 30 min, and also more beneficial as it helps total tone-up of the body.

These are only some tips. There are many other exercises for your travel workout inside or outside the hotel; only your common sense and imagination are needed.

Supplements

Taking along the supplements during travel is rather difficult and I think I can do without them, as I will be traveling with only a rucksack. I will require as much space as possible without packing the bag half-full of supplements.

You should consider how much space will be available in your suitcase or bag when on a tour. If you are away for only 1 to 2 weeks, you need to take the exact quantity you will require, rather than a whole bottle or tub which will last for about 3 months.

If you consume various types of supplements, consider which are essential and which can be procured while traveling. I mean you can leave protein powders back!

Conclusion

If you adhere to these instructions, you can enjoy your holiday with the knowledge that you will not lose your muscles by simply strolling around. Remember that you should not overwork yourself, as you won’t want sore muscles to hamper your holiday.

To relieve the stress imposed by traveling, most people resort to eat out at the snack shops and restaurants at invariably found at all airports. To avoid returning from the trip 10 lb heavier (not the extra luggage) we should have proper arrangements. Take along a few healthy foods on your trip. This will be easier if you have a carry-on bag.

Planning

Planning beforehand is important. These health foods can be bought either online or from the local supplement store. Some protein bars and meal replacement packets will be ideal. Also it is better to take along a 16 or 32 oz. bottle of water. In case you forgot you can buy one at the snack shop. So many other methods are there to make meals for your trip. Be creative and take along foods that you relish. If the taste is good, it is more likely that you will adhere to your plan.

At The Airport

Let’s assume you have brought your supplements such as your favorite shakes and bars. When you’re at the airport, take out the shaker, first put some water and then the shake powder in it (If you put the powder first, it is more likely to stick to the sides). Now shake it and drink.

It will be helpful if do this in the airport itself, rather than in the plane. You can take the shaker to the washroom in the airport and wash it thoroughly. Keep one or two paper towels in the shaker after washing, to prevent water leak. Now it will be clean for the next use and will be devoid of any undesirable smell.

In The Air

When you are up in the air, it will be convenient to consume the bars. You can carry fruit or nut mix during traveling. Also meal replacement drinks which are available in disposable packs, such as Pure Protein, EAS, Met-Rx, etc. are an ideal choice. Make it a point to take along some easily digestible foods you like.

Avoid Dehydration

Ensure that you drink minimum 8 oz. water before boarding the plane, and 16 oz. water in hourly intervals during the flight. This may sound much; the air in an airplane cabin is very dry, and you will easily be dehydrated, thereby slowing down your metabolism.

Caffeine and Alcohol

As these two substances will go against hydration, you have to go easy on consuming them. Several beverages you buy at a specialty coffee shop contain more sugar, so take care. Caffeine cannot add on to your weight, but alcohol and sugar can. If you still have to consume these, increase your water intake.

Flight Connections

If there is time to spare between your connections, then you have a good chance to eat real food. It’s better to have vegetables and proteins. Eat light foods and keep a watch on your intake of salt and oil. Because your activity will be less than normal during travel, your calorie intake also should be less than normal. If you do the mistake of eating pasta or pastries, realize that your insulin gets stimulated, causing fat accumulation.

At The Hotel

You usually stay in a hotel during your trips. Will you order your meals from the room service? It will not be a good idea if you want to maintain your waistline normal, or at least to prevent it from expanding. Certainly you will be having some bars and shakes left in your bag, but you will want some real meals now.

You can order some protein like chicken, fish or leans steak with boiled vegetables and a salad. You can also order one turkey sandwich with mustard and low-fat mayonnaise. Keep some food in your refrigerator to tide over your hunger in late hours. And do not forget to drink water.

Conclusion

Given above are only our suggestions. You can devise your own food plan for the trip. You can take along fruits, nuts or a can of tuna, and for supplements, you can choose ready-packed drinks, including the meal replacement drinks in disposable packs. The main point is to have a travel plan and adhere to it. Otherwise you will have to regret, particularly when you return home and find that you have overgrown your clothes.

Running, rowing, swimming, biking, skiing and skating are known by the collective name ‘metabolic conditioning’ or ‘cardio’ in local gym parlance. Crossfit’s 3^rd fitness standard which covers the three metabolic pathways, contains the essentials of Crossfit ‘cardio’. We should first understand the typical qualities of these three pathways and the mutual effects between them.

The phosphagen pathway and the glycolytic pathway are anaerobic, while the oxidative pathway is aerobic. Workouts requiring medium to high power and lasting less than some minutes are anaerobic, and workouts requiring low power and lasting for more than some minutes are aerobic.

Aerobic workouts enhance cardiovascular activities and reduce body fat. But aerobic efforts are likely to lessen anaerobic capabilities. This is not beneficial for athletes or anyone interested in the best fitness.

Anaerobic workouts too enhance cardiovascular activities and reduce body fat. Actually anaerobic exercises are better than aerobic exercises for fat reduction. Anaerobic workouts are unique in their ability to significantly improve strength, power, speed and muscle mass. Anaerobic exercises let us exert considerable force in a short time. Another aspect of anaerobic workouts is that they do not have harmful effect on aerobic capability. Actually, anaerobic workouts when properly scheduled will help development of a high degree of aerobic fitness without the wasting of muscles caused by much aerobic exercise. The procedure by which anaerobic workouts are used for development of aerobic fitness is called ‘interval training’.

Interval Training

This is instrumental in development of the cardiovascular activities without excessive loss of strength, power and speed. Interval training combines work and rest in specified intervals. We can regulate the relevant metabolic pathway by altering the work and rest timings and number of reps.

• The phosphagen pathway is powerful in intervals of 10 to 30 sec. of work and 30 to 90 sec. of rest, with 25 to 30 reps.
• The glycolytic pathway is powerful in intervals of 30 to 120 sec. of work and 60 to 240 sec. of rest, with 10 to 20 reps (load: recovery 1:2).
• The oxidative pathway is powerful in intervals of 120 to 300 sec. of work and 120 to 300 sec. of rest (load: recovery 1:1).

The larger part of metabolic training should be interval training, which need not have a formal arrangement. For example, you can run fast between a pair of telephone poles and do jogging between the next, until the end of the exercise.

Nutrition

This is important to maintain fitness. Nutrition becomes effective when the protein/ fat/ carbohydrate level is moderate. A fancy diet of low protein/low fat/high carbohydrate is detrimental to your health increasing the risk of diabetes, cancer and heart disease. A healthy nutritive diet with balanced macronutrients consists of 30% protein, 30% fat and 40% carbohydrate. Whether your concern is athletic prowess, body physique or disease prevention, the required nutrition is to be based on proper macronutrient values, calorific limitation and blood sugar control.

Sick, Well, or Fit?

It has been observed that almost any measurable aspect of health can be ranked on a continuous sequence ranging from sickness through wellness to fitness. Mental health also can be added to the above observation, although it is difficult to be measured. Appropriate workouts and foods can mitigate depression.

Several health authorities, while distinguishing between fitness and health, state that a fit person may not have health protection, citing several studies. A deeper study discloses that the group under investigation consists of endurance athletes who are often on a fancy diet of low protein/low fat/high carbohydrate, which is detrimental to their health.

When properly executed, a fitness regimen provides a wide margin of protection against the disastrous effects of time and ailments. If you find something contrary, the fitness program, particularly the diet, needs to be examined. When a particular fitness program does not support health, it is not Crossfit.

Implementing Crossfit

Crossfit fitness envisages the shaping of men and women into people who are more fit than a weightlifter, gymnast or track athlete. We shall explain how Crossfit integrates weightlifting, gymnastics, sports along with metabolic conditioning to mold people who are the world’s fittest.

Weightlifting

The Olympic sport of weightlifting, which includes the snatch and the clean & jerk, develops power, speed, and strength, particularly in the hips, in a way not comparable to any other training procedure. Success in weightlifting is dependent on considerable flexibility.

However, there are more benefits in Olympic weightlifting. The snatch and the clean & jerk help develop co-ordination, balance, agility and accuracy to a considerable extent. Both of these workouts are as varied and demanding as any other sport movement.

Olympic weightlifting is based on the clean, squat, deadlift and jerk movements, which are the starters in any weight training regimen. These movements cause a deep neuro-endocrinal response. The changes that take place due to these movements are vital in development of athletics.

Body building movements such as leg extensions, curls, leg curls, flys, lateral raises and so on, have no significance in a strength and body conditioning regimen chiefly because they do not have a sharp neuro-endocrinal response. These low-key movements work just one joint at a given time and have no practical value in daily life, when compared to the clean, squat, deadlift and jerk movements which are practical and multi-joint operational. Begin your weightlifting regimen with these four movements and then graduate to the snatch and the clean & jerk.

You can find the best articles on weight training on the Web under the heading Powerlifting. The sport of powerlifting consists of the deadlift, the squat and the bench press, and is a great start to a weightlifting program, to be followed by the more powerful clean and the jerk, and the snatch and the clean & jerk in the end. These movements can be very athletic and very demanding, and consequently the athletes are interested in and fascinated by them. In contrast, the usual programs available with most gyms are bodybuilding movements which are boring to the athletes.

Throwing

Crossfit’s weight training regimen comprises of weightlifting and powerlifting as well as throwing workouts with the medicine balls. These workouts provide physical training and general movement drills. Such medicine ball drills create yet another powerful stimulus for power, speed, strength, agility, balance, co-ordination and accuracy.

Gymnastics

Our scope of gymnastics covers not only the conventional competitive performances but also the activities of climbing, calisthenics, yoga and dancing, whose main purpose is control of the body. Within the area of these activities we are able to develop remarkable strength (of trunk and upper body in particular), agility, flexibility, balance, co-ordination and accuracy.

Crossfit utilizes pull-up and dip bars, short parallel bars, still rings, mats and climbing ropes to impart training in gymnastics. Gymnastic training begins with the calisthenic movements of rope climb, push-ups, pull-ups and dips.

Each exercise should be comprised of the regular calisthenic and gymnastic movements that you are adept in and other factors to be developed.

Most of the basics of gymnastics are mastered with only much effort and discouragement, but the returns are unexpected, and the most discouraging factors become the most effective, much before you have attained a certain level of competence.

Sports

Sport is the utilization of fitness in a colorful aura of skills and contests. Body training workouts usually have recurrent movements which can be expected, and offer a restricted possibility of combining the ten general physical skills. The combination of these ten skills provides the motivation for their development. Games and sports such as baseball, soccer, basketball and martial arts comprise of various movements which cannot be expected, unlike the training workouts. But sports demand and develop all these ten skills at the same time in a slow manner, when compared to the training workouts. Hence sport is better in testing and demonstration of skills rather than development of skills. Both demonstration and development are important in fitness. We persuade our trainees to take part in regular sport events in addition to their training workouts.

Crossfit’s Fitness

Our consideration, research, discussion and last but not the least, the definition of fitness have been instrumental in establishing the success of Crossfit. It is no surprise that our view of fitness is quite contrary to that held by the public. The people, in their opinion as well as in the media, hold the endurance athletes as paradigms of fitness. We do not endorse to this view. Our reluctance in accepting the awarding of the title ‘fittest man on earth’ to a triathlete by the Outside magazine is justified by Crossfit’s norms for defining and assessing fitness.

Crossfit has three different standards which define fitness and they are explained below.

Crossfit’s 1st Fitness Standard

These general physical skills are widely recognized:

• Strength
• Power
• Stamina
• Endurance - cardiovascular
• Endurance - respiratory
• Flexibility
• Agility
• Co-ordination
• Balance
• Accuracy

You become fit when you master each of the above ten skills. Improvements in the skills of strength, stamina, endurance and flexibility are brought about by training. Training is an activity which can improve the performance by an organic change in your body, which can be measured. In contrast, the other skills such as agility, co-ordination, balance and accuracy are improved by practice. Practice is an activity which can improve the performance by change in your nervous system. Speed and power are derived from combining training and practice to advantage.

Crossfit’s 2nd Fitness Standard

Fitness means good performance of each and every workout. Your fitness can be evaluated by your ability in performing well at these workouts in relation to other trainees. This means that fitness demands the ability in performing well at diverse, even unfamiliar workouts and workouts in endless variations. Practically, this induces the trainee to disown any predetermined ideas about workouts, reps, sets, breaks, sequence, periodization, etc. Nature often poses unforeseen challenges which have to be met with training done with a wide and constantly varying stimulus.

Crossfit’s 3rd Fitness Standard

Three metabolic channels or pathways provide the needed energy for all actions of the human body:

• Phosphagen pathway – for high power activities lasting less than 10 seconds
• Glycolytic pathway – for medium power activities lasting several minutes
• Oxidative pathway – for low power activities exceeding several minutes

The concept of total fitness, the fitness promoted and developed by Crossfit, demands training and competence in the above three pathways. Giving due importance to the effects of the three pathways chiefly determines the means and purposes of Crossfit’s metabolic conditioning or ‘Cardio’.

Choosing one or two pathways and overlooking others, and not considering the effect of above-normal training in the oxidative pathway, are perhaps the two very common mistakes done in fitness training.

Common reasons for fitness standards

The reason for establishing the three standards is to ensure a wide-spectrum general fitness. The first standard measures our workouts against a broad range of general physical skills, the second standard focuses on width and depth of every performance, and the third standard evaluates the time, power and energy.

Selection of a damper setting cannot be compared to selection of weights to be loaded on a bar. If you load the bar with 100 lb. for 10 reps, and increase the weight to 110 lb. for the next 10 reps, it’s clear that you have done more work in the 2^nd exercise. The rowing machine or ‘erg’ is different in that it’s not possible to determine the work done, but it will react acording to the force you exert in the workout. More force exerted in every stroke will evoke more resistance.

Rowing on an erg concerns the generation of power. Power is usually mistaken for force; though power and force are related, both are different entities. Force exerted over a certain distance makes work done; work done in a certain time gives rise to power. Going by these definitions, the work done by lifting 10 lb. over 2 ft. is equal to the work done by lifting 20 lb. over 1 ft.; and when these two lifts are done in 1 sec., the amount of power required will be the same. Of course, the speed movement of the 2 ft. lift will be more than that of the 1 ft. lift, when both the lifts are done in 1 sec.

When a rower performs a 500 meter drill, the 500 meter denotes the amount of work done by the trainee. Every rower performing the 500 meter drill will do an equal amount of work irrespective of the damper setting. The athlete who does that work in the minimum time, generates the maximum power.

Setting the damper of a rowing machine is dependent on personal preference, just like the selection of a bicycle’s gear. You will have to try out various damper settings to find out which one can give you the best exercise and the best results. Yet it is possible to make a choice between easy rowing and hard rowing, at any damper setting. Many athletes start with a high damper setting of 7 – 10 for hard rowing, as they need not move faster for generation of more power. Slower movement provides you with more time to co-ordinate a stroke. A low damper setting of 1 – 3 necessitates quicker co-ordination for generation of power. Employing a high stroke rate for rowing is another method to move faster for generation of more power; but then the wasted energy is likely to become a trade-off factor, especially when you aim to reach the best time for specified distance.

It is better if you understand how the Concept2 rowing machine develops the workload felt by you when the handle is pulled. When force is applied, the mass of the flywheel is accelerated, and the air resistance of the revolving fan is pitted against the pull. On the recovery phase of the stroke, the air resistance slows down the flywheel. The damper regulates the amount of air circulated by the fan. The more air that has to be circulated, the more air resistance is developed for a specified fan speed. So when you set the damper at a higher number, your drive can be felt heavier due to the greater air resistance you have to contend with at a specified fan speed; the flywheel will slow down considerably on the recovery stroke, necessitating a slower initial speed on the next pull, to get the flywheel rotating. When the damper is set at a lower number, lessens the air that has to be circulated by the fan, thus necessitating the fan to revolve faster, for generation of power. This is similar to rowing a boat already moving fast, where the rower has to apply force quickly to propel the boat faster.

The electronic monitor of the rowing machine measures the above mentioned factors and calculates the work done, so that its readout provides comparative results, irrespective of the damper settings. This ensures that two trainees rowing the same distance are actually generating the same amount of power. At a lower damper setting, the rower will be pulling faster during the drive, and sometimes rowing at a higher stroke rate.

You can try this out when you get on next on a rowing machine. Select a pace, i.e. the time per 500 meters, and a stroke rate that you can comfortably maintain, like a 2:00 pace and 28 strokes/min. Begin the workout with a high damper setting and maintain the chosen pace and stroke rate for a minute, then change to a lower damper setting and get back to the same pace and stroke rate. You can feel the variation in rapidity of movement during the workout. Also you will take more time on the recovery phase. The aim of this workout is to confirm that the same power will be generated at various damper settings, but maintaining the same stroke rate. You will require greater force during the workout in a high setting, but your pull through speed will be slower.

Actually a trainee will usually row a low stroke rate when rowing in a high setting. This is due to more time taken for the drive, requiring a rapid recovery so as to maintain a high stroke rate. Such rapid recovery can lead to waste of energy and may leave the trainee not ready to perform his/her best on the next workout.

Understand that contrary to weightlifting, here the aim of the training is to avoid using a high drag factor to achieve fitness on the rowing machine. If you want the highest power output, try various damper levels and drag settings; improve your form, speed and muscle co-ordination to find out where your maximum power output can be reached.

Besides selecting a damper setting you can also fine-tune the drag factor of a rowing machine, i.e. the value denoting rate of deceleration of the flywheel. This value varies with the amount of air that flows through the flywheel housing. More air flows into this housing at a high damper setting, and the flywheel slows down rapidly, causing a high drag factor indication. The monitor calibrates the drag factor on the recovery phase of every stroke and utilizes it to indicate the results in the required units of distance, time, pace and wattage.

Drag factor settings sometimes cause different trainees have different feelings even at identical damper settings. This is due the influence of various environmental aspects such as wind, temperature, altitude, and accumulation of lint under the flywheel cover. So when you are rowing on a new machine, it may be necessary to adjust the damper setting to make it suitable to you.

Training outside the gym or utilizing other ways rather than the usual weight training will answer various purposes. It gives room for pace variations which is required by most trainees. As there are great number of tools and exercises available for training outside the gym, the body can be moved and loaded by various methods which are not available in conventional weight training.

In this article you will find some of the most effective exercises that can be done with a medicine ball. Though the medicine ball is not new, yet most of the folks are aware of only some exercises they can do and are not aware that a medicine ball is indeed an excellent tool. Listed below are the reasons why a medicine ball is so versatile and useful.

Why a Medicine Ball should be used?

1. Though our body has 3 planes of motion, yet only one is being trained in most of the exercises in weight training. But in sports as well as in daily activities we use all the 3 planes of motion. When we use a medicine ball the other 2 planes of motion are being trained, which results in lowering injury risks like one in the low back.

2. Considerable trunk activity is initiated by a medicine ball. Most trainers hold the view that trunk movement starts from the core, i.e. the abdominal region and low back, and all the forces are transmitted through this area. This implies that if the core happens to be weak, the ability to exert power or force through the limbs will be lessened. Powerlifters state that if the core is not strong, the squat or deadlift will be hampered to a great extent. Though there are several methods for training the trunk, the muscles can be trained by a medicine ball in a sudden way. Sport activities call for very quick and powerful movements, and so this method will prove to be useful in developing athletes from high school up to professional level.

3. Sudden development of power will be beneficial for those yearning for higher levels of strength in weight training or enhancement in sport activities. The force development rate is crucial in sports. This means that only strength is not enough. As mentioned above, sport activities comprise of very quick and powerful movements. If players cannot develop strength in the minimum time then their performance potential will not be to their maximum level.

Productive Medicine Ball Exercises

As you are eager to know how medicine ball procedures can be integrated into your regular workouts, we shall go in detail about some of the exercises considered most beneficial. These exercises have been chosen as they work up most of the muscles at a given time. We aim to integrate and not to isolate the muscle movement.

Plyometric Push-up combined with Chest Pass

Begin with your knees holding the medicine ball against the chest. Let your partner stand at 5 yards distance. Like you do a chest pass in basketball, pass the weighted ball to your partner and drop to the floor. When you come to a kneeling pushup position suddenly push back yourself upwards. When you are coming up your partner has to send the ball back with a chest pass.

Overhead Toss

Begin with the med ball above your head. Swing the med ball between your body and the legs as fast as possible. Your body’s position will be almost like that in a deadlift. Reverse the motion as fast as possible and throw the med ball backwards to the maximum extent. Though this is an exercise with a sudden effect for the total body, yet you should utilize your hips to the maximum extent.

WoodchopBouncePass

The partners stand alongside facing same direction. Begin with the knees bent and feet somewhat wider than width of shoulders. The partner holding the med ball will take it over their shoulder and shift their body weight to that side. Then as suddenly as possible they will take the weighted ball across their body and shift their body weight to the other side. Release the med ball so that it bounces nearly 2/3 the distance between partners. The other partner should catch the weighted ball and replicate the motion as fast as possible.

Squat Push-Press

Holding the med ball against your chest, go down to quarter-squat position. Reverse the motion very fast and attempt to jump and throw the med ball up in the air. You can allow the med ball to bounce and rebound, catch hold of the ball and repeat as fast as possible; or you can do a quarter-turn when the ball returns and catch it.

Conclusion

These exercises are very useful and exciting. An important note is that since all these workouts are of very sudden action, sufficient warm up time and care during the motions are required before going full-steam. The sudden effect of the exercises should not be lost by too much fatigue. Hence a too heavy weighted ball, insufficient rest break, or too much repetition has to be avoided. Let these new workouts bring fun to you!

The following items form the most important equipment of a garage gym:

Olympic barbells – for men and women

Adjustable squat stands

Pull-up bars or stations

Dumbbells

Medicine balls

Small metal plates

Small metal “change” plates

Rubber bumper plates

Bar collars

Rings

PVC pipe or wooden dowels

Next in priority for the garage gym are the following items:

Kettlebells

Light training barbells – 10/15/22/25 lb.

Flat benches

Plyo boxes

Concept2 rowers

Glute-ham developers

Parallettes

Climbing rope

Jump ropes

Rubber stretch bands - for bodyweight workouts

Rubber flooring

On the third level are the premium equipment, detailed below, which you may not require for a considerable period of time when you are already having the basic equipment to provide the sufficient range of workouts. You may consider purchasing these items when you want to upgrade your garage gym, subject to your budget constraints:

Platforms

Stall bars

Parallel bars

Punching bags

Power cages / half racks

Bikes - stationary / riding

The relative importance of the above range of equipment may alter in keeping with your budget and requirements. A clever way is to consider the items that can give the highest returns in accordance with any one of the following criteria:

• Maximum fitness benefit given by one item
• Maximum benefit to maximum people
• Answer a particular purpose which cannot be replicated or approximated

For instance, these exercises can be done with a barbell set consisting of a bar, change plates, bumper plates and collars:

Power and squat snatch

Power and squat clean

Front squat

Overhead squat

Back squat

Deadlift

Sumo deadlift high pull

Romanian deadlift

Press

Sots press

Bench press

Push press

Rack jerk

Split jerk

Push jerk

Thruster

Bent-over row

Turkish get-up

Good morning

Barbells

Though a barbell set is not cheap, yet it facilitates vital, practical and differentiated training for a number of people.

The Olympic barbell for men has a bar with 20 kg. weight, 28 mm. shaft diameter and 2200 mm. total length. A powerlifting type for men has the same length and weight, but the shaft diameter is from 28 to 29 mm., with a diameter of 29 mm. being the standard.

Another type of barbell less known but important is the bar for women. This has 15 kg. weight, 25 mm. shaft diameter and 2010 mm. total length, and is more suitable for the smaller hands of women.

Training barbells are lighter in weight, ranging from 10 lb. to 22 lb. They facilitate any sort of people with proper learning of mechanics and training in barbell drills with lighter weights.

Dumbbells

When storage racks are avoided it will increase utilizable space. Hexagonal dumbbells can be stacked to an optimal height, and the stack can hold more dumbbells in the space occupied by a storage rack.

Inevitably the trainees will drop or throw the dumbbells on the floor either accidentally or by being tired out. If your floors are covered, they will protect against damage and injury. When the floors are not covered, rubber headed dumbbells and bumper plates are a better choice. But these dumbbells are costlier than cast-iron dumbbells, and the rubber heads are usually fixed to the handles by screws. This causes them to unfasten sometimes which though not hazardous but is troublesome, and makes it difficult to stack them properly.

Kettlebells

As this tool has become vastly popular in the last few years, the number of brands and manufacturers in the market has grown, with small but significant variations in size, shape, diameter of handle, adjustability, color, texture, materials, and last but not the least, its cost. In keeping with other gym equipment, even this tool of relatively low technology has so many variable features which make it difficult to make a choice based on the cost, usability, durability, and individual tastes and styles. Reviews of some of the leading brands on the Web will be helpful in arriving at a decision.

Medicine balls

These are available in light/medium/heavy sizes. Almost all workouts that can be performed with a barbell set can also be performed with a medicine ball, besides other workouts that cannot be performed with barbells. They are excellent for trainees who find it difficult with the bar or who need a variation of stimulant, and also for all types of workouts and drills based on balls.

A soft medicine ball with a large, biomechanicallly operational diameter is preferable. This version of medicine ball does not hurt when it comes into contact with your face, hands, body or other trainees; the big diameter facilitates optimum body positioning.

Pull-up bars

A wall mounted pull-up bar needs strong concrete walls and sturdy wooden studs, to work in an excellent manner. Though a 7 ft. long bar takes up considerable space on the wall, yet it has an obverse advantage of not requiring floor mounted supports. The standard, mass produced types of pull-up bars usually cannot provide for kipping pull-up workouts; custom-made bars, either locally fabricated or supplied by equipment makers, can meet this requirement.

If yours is a garage gym, you can go in for a Studbar, chin/dip station, doorway pull-up bar or power cage. You can also hang the doorway pull-up bar between the rafters, but take care. The chin/dip station can perform well with controlled movements, but it cannot with the dynamic movements of kipping pull-up, and it occupies much space on the floor. If this is acceptable then keep it firm on the floor with weights or sandbags, and ensure that it can support kipping, particularly if you or your trainees are lightweight.

Bumper plates

These plates let you drop weights on the ground without damaging the uncovered floors or injuring the trainee. A complete review of the various types of bumper plates now available in the market, can be browsed on the Web.

Metal plates or “change” plates

The small metal plates also known as “change” plates, are usually available in the range of 2.5 / 5.0 / 10.0 lb., and also in the metric range of 0.5 / 1.0 / 2.0 / 2.5 / 5.0 kg., which is a bit costlier. As you and your trainees grow stronger and get nearer to the maximum lift, the increments by which your lifts are increased become smaller. Hence the procurement of plates having lesser weights assumes more significance.

These plates are also useful in increasing weights gradually for weaker or smaller trainees. Note that when you are using metal plates and rubber bumper plates in combination, only one pair of metal plates should be placed on the bar at a given time.

Placing several change plates on a single pair of bumper plates imposes extra wear and tear on the barbell set. For example, let’s assume you have 205 lb. weights set made up of 2x45 lb. bumper plates, 2x25 lb. bumper plates and 2x10 lb. metal plates. If the weight is to be increased to 225 lb., don’t place an extra pair of 10 lb. plates; but remove the 25s and the 10s, and substitute them with a pair of 45 lb. bumper plates.

Some teenagers at the gym utilize the power rack to do 20 sets of bicep curls with an unloaded barbell. But the power rack can be put to better use by serious trainees. There are two valid reasons for choosing the power rack as a fundamental part of your training equipment.

First and foremost, a power rack helps you to undergo safe training on your own. For instance, you can set the safety bars to be a little above your chest, if you wanted to do bench press in a power rack, and avoid the risk of getting pinned down in case you miss one rep. The same thing goes for barbell squats too. Simply set the safety bars at the depth you want to squat, and have no worry. If you are pinned down, just drop forward and crawl out. It helps if you have a spotter around. But many people do training on their own and the power rack is one of the best.

Secondly, you can target different ranges of motion with the power rack to trace the weak points. For instance, let’s assume that your weak point is somewhere in squat bottom position. You will find it hard to get out of this position, which is hindering the increase of poundage and slowing down development of muscle mass. Not to worry when you have a power rack; you can set the safety bars at the squat bottom position, and begin the drill from there. It is most likely that you will find this movement difficult and awkward at the start. Anyhow continue with this drill and it will eliminate your weak point. Don’t do the mistake of ignoring weak points. Tackle them with maximum force and make your movements strong.

The Military press provides another example for using the power rack to eliminate plateaus. Let’s assume that your weak point is right above your nose when pressing. You can push the bar away from your chest, but you can’t move heavy weights at the nose level. You should attempt to do push press and slow negatives.

This procedure has proved effective for many trainees. But a more direct approach is to place the safety bars at the nose level and start the lift from that position. Indeed this will be a setback to your ego, as it will be a shock to you to learn about your weakness at this point. I happen to know a person who could do a bench press of 400 lb., but could not lift 350 lb. from the middle position of the bench press in a power rack. This trainee used to bounce the bar off the chest when performing full range bench press and the momentum helped him to go over the weak point. To my knowledge he never tried to rectify his weak points and it was almost certain that he could not improve his performance on the bench press.

Don’t do the mistake of upholding your pride. Accept your weak points and tackle them directly. The power rack can be utilized for improving all compound workouts such as squats, deadlifts, overhead press and bench press, and also for developing curling strength.

A simple power rack training program

On Mondays/Fridays

• Military Presses3 sets with 5 reps.
• WeightedChin-ups 3 sets with 5 reps.

I work out muscle groups with opposing pairs. This is how:

Locate a range in the power rack, which is your weak point, and start from there. Do sets of presses and chin-ups alternately, with 2 min. break in between, until you finish the 3 sets with 5 reps. of both workouts.

• Turkish Get-ups 3 sets with 5 reps.

This is an excellent workout for the core, as well as for development of shoulder flexibility, done with a kettlebell or dumbbell.

Lie down on the ground and press the dumbbell with one arm fully extended. Turn to the opposite side slightly and lunge forward using the other arm. Now come to an overhead squat bottom position and stand up. The dumbbell is to be kept locked always. Now do the movement in reverse and perform another rep. After doing three reps, change the action of arms from one to other.

On Wednesdays/Saturdays

• Barbell Squats 3 sets with 5 reps. - Locate a range in the power rack, which is your weak point, and start from there.
• One-arm Kettlebell or Dumbbell Swings 3 sets with 5 reps. - Keeping a stiff-legged deadlift stance, swing the dumbbell between your legs and reverse the movement immediately.

Get through with the hip flexors in the maximum speed and swing the dumbbell to your head level. Swing back the dumbbells quickly and perform another rep. Be sure that your abs contract during the swing of the dumbbells between your legs, so as to enhance stability. This exercise, apart from being an excellent total body conditioner, actually works up the hamstrings to the limit and also complements the squats to a great extent.

Do both exercises in opposing pairs. Do sets of squats and swings alternately, with 2 min. break in between, until you finish the 3 sets with 5 reps. of both workouts.

Continue with this regimen for 3 weeks and evaluate your full range of strength on squats and presses. I am sure you will be pleased with the results. After doing the full range for a few weeks, attempt to work another range in the power rack. Also you can try some other workouts like deadlifts and bench presses. There are unlimited possibilities with the power rack to increase your size and strength.

The under mentioned tools are de rigueur if success is to be achieved. Non-possession of these tools or a working knowledge of them will hinder your progress. Make yourself familiar with these tools and utilize all of them to take your success to the maximum.

1. Food Guide

This proves to be useful when combined with the food scale detailed below. A food guide provides the macronutrient value of a specified quantity of food; with the help of a food guide and a calculator, you can find out the macronutrient value of your food. Take the weight of your food, refer the food in the guide, take the multiple provide there and perform a mathematical calculation. The result will be an exact value that can be used to adapt your food habits to suit your dietary requirements.

The use of a food guide helps to increase the mass of muscles and saves years of progress.

2. Food Scale

It is stated that bodybuilding comprises of nutrition 90 percent and training 10 percent. Though the correctness of this statement may be questionable, yet bodybuilders should understand that if an adequate and accurate supply of minerals, vitamins and macronutrients is not provided, muscular development will be either minimized or lost.

A food scale is very useful as it enables the athlete to measure accurately the quantity of food to be taken. This is very important since nutrition is a very vital component of your lifestyle, regardless of the specific percentages. So a bodybuilder’s main task is to determine the nutritional needs of the body to promote muscular development, and whether the demand created by weight training is fulfilled by the supply arrived at by using the food scale. This has to be done by determining ‘food value’ viz., its mass and macronutrient content. The mass of the food can be read out from a food weighing scale. The macronutrient content can be referred to in a relevant guide.

A food weighing scale is cheap to come by, and is a great tool in the bodybuilding equipment of any trainee. Bodybuilding is related to stimulus and response. When you lift weights at the gym, the body is stimulated to grow. Though many workouts stimulate the body in the correct manner, yet the growth is only for a short duration. Many trainees face this breakdown due to their nutritional program. Use a food scale to regularize your nutrition program.

3. Fat Calipers

Athletes are always concerned of the body composition – they want less fat, more muscle and a better physique. The first procedure to build an excellent physique is to find out the quantity of muscle and fat in the body. Fat calipers answer this purpose. This tool, long used by serious athletes and professionals, is valuable in providing exact readings about body composition.

For instance, if the athlete wants to know the actual quantity of muscle he/she has, as opposed to the observed quantity, the fat calipers will easily provide the results; it has to be a basic tool of the bodybuilding equipment of any trainee.

4. Weighing Scale

Just as fat calipers, a weighing scale also is a great tool in the bodybuilding equipment of any trainee. It can provide the trainee with a quick readout of the body mass. As all scales aren’t made equal, it’s better to buy a digital type. Non-digital versions are likely to lose their accuracy, and yield faulty responses over time. You can avoid such problems with the correct use of a digital scale. Though somewhat costly, a digital scale with be worth its money in due course, owing to its consistent correct performance.

5. Protein Powder

If you ask any serious trainee about the macronutrient which is much used by them, the answer by one and all is: Protein! It is the essence of life, and it rules the fitness and bodybuilding scene. Proteins, along with carbohydrates and fats, form a group of macronutrients. They are structured on chains called polypeptides, which are made of amino acids. Keep in mind that all proteins are not similar, when you are choosing a protein product.

Soy, whey, egg and casein are the proteins available as supplements. The cost and quality of proteins vary to a great extent according to your choice.

6. Gym Bag

This is essential for the committed trainee. Locker rentals are available only in some gyms, while others don’t have. Carrying your gym equipment there will be difficult. A gym bag will meet the purpose nicely.

When trying to find a suitable gym bag, be sure to choose a bag made with hard-wearing material, good quality stitching, and ample inner space.

7. Cooler Bag

Bodybuilders have to eat a considerable quantity of premium foods for sure growth. One should consume food every two hours to maintain nitrogen balance. This can be difficult when on the move. When chalking out a scheduled nutrition program, time management is vital. By scheduled nutrition program is meant eating quality food with unvarying frequency. The cooler bag allows foods to be carried easily, thus helping to maintain the frequency.

Conclusion

Bodybuilding has its own tools, like any other profession. Correct use of these tools will add on to the possibilities of success. Procure these tools for your bodybuilding equipment and you will be rewarded with better physique.

General fitness training is undertaken for improving general fitness qualities and purpose of movement. We have to make use of a wide range of tools to improve general fitness qualities such as agility, static strength power, reaction time, range of motion (dynamic and static), etc.

The Steel Sledge

This tool can deal with most of the above mentioned qualities, and is ideal for developing GPP (general physical preparation) levels. Irrespective of you being a bodybuilder or a weekend fitness trainee, the steel sledge (STS) can be of benefit to you. Bodybuilders, professional athletes, fitness models and so-called general fitness enthusiasts use the STS.

Each person uses the STS in various methods but all know for certain the great value of high GPP levels. At first sight the STS presents a frightful view, but soon people realize that the STS is their friend. It is one of the tools that can produce outstanding GPP levels.

Another favorite of mine is the pulling sled. It is excellent for knee rehabilitation, along with may other gains. Non-weight GPP workouts such as mountain climbers, burpees, slalom jumps, and cross-leg jumping jacks are becoming favorites of GPP trainees coming from all walks of life and not only athletes.

PFN training has hit an all-time low in the fitness industry. One of the first measures to deal with this issue is to enable the trainees to realize what is actually needed to improve the quality of their life.

Most people enjoy training when they undergo training with a variety of tools, as it eliminates boredom and brings in benefits at a steady pace.

You should realize that sledges, hurdles and kettlebells are not tools for hardcore training, but rather PFN training. The word ‘hardcore’ drives people away. When I explain PFN training concept to the people, many of them state that they are not interested but just want to become fit. Should I say more?

The reason was that the ‘role model’ lifter was doing the workouts for promotion of the magazine as well as its ads. Most of the lifters portrayed in the articles do not even perform those workouts as they are either difficult or ill-designed.

So we have to instruct the trainees on adhering to the basic concepts, when they undertake training programs for developing their sports. We shall discuss about the advantages of three units of gym equipment, and how their usage will help you become a thorough and better athlete.

Barbells

We are familiar with them and have used them often. I like to use barbells for most of the power and strength workouts. Detailed below are the basic barbell exercises that will benefit you:

• Bench press

Develop strength and mass in the triceps, pectorals and front deltoids. This is a basic integrated workout for your upper body. It induces growth, density and strength of the chest muscles as well as the triceps and front deltoids.

• Squats

Develop strength and mass in the legs, particularly the thighs. Full squats are one of the conventional mass developing workouts for the total lower body, but are intended chiefly for developing the quadriceps.

• Deadlifts

This develops the lower back. It is a total power workout engaging more muscles than any other workout in your program, such as the upper back, lower back, trapezius muscles, buttocks and legs.

Dumbbells

Training with dumbbells lets you choose resistance training workouts that are similar to actual sports movements. Dumbbell training needs more balance than barbell or machine training, and it is very important for most favorable results.

Dumbbells also need more control of muscles than that is needed for barbells; this improves kinesthetic awareness. The best feature of dumbbell training is that it lets the trainee to go through a wider range of motion than that of barbells, on some workouts.

Remember that sometimes it is more beneficial to leave out the heavy weights of barbells for more sports-oriented drills.

This is a list of dumbbell workouts for wrestlers:

• Dumbbell high pull snatch

• Dumbbell upright rows
• Dumbbell bent over rows
• Dumbbell lunges
• Dumbbell lateral lunges
• Dumbbell squat to push press

Kettlebells

These four fundamental aspects of your physique can be enhanced with kettlebells:

• Grip Strength

The very big handle of regular kettlebells and the ballistic aspect of several workouts with them are advantageous in improving grip strength. Your hand gets a training effect when you hold a heavy kettlebell. This effect increases when the kettlebell moves fast and changes direction quickly.

• Strength Endurance

You may call it strength endurance, work capacity, general physical preparation, or just ‘in shape’ – the ability to endure high volume training is vital for those of us with deficiencies that have to be successfully dealt with.

Kettlebell training is one of the very effective ways to develop strength endurance of the whole body. It is necessary to reach considerably high number of reps with minimum rest between the sets. Begin with 5 reps and slowly graduate to 20 or above, as developing endurance takes more time than building strength, at least for new trainees.

So allow a few months to develop your strength endurance; keep the perfect state of body for each rep, doing this procedure at least 2 times a week.

• Core Strength

The core muscles consist of abs, erector spine, and numerous smaller muscles all over the middle of the body. ‘Passes’, a kettlebell core workout, is my favorite.

Keep your feet wide apart and pass the kettlebell from one hand to the other, the movement encircling your body. Perform figure 8 movements between your legs and reverse them often. You can easily do 20 to 100 reps in a set with a big kettlebell.

Faster movements and quicker reverses of the kettlebell impart more ballistic effect on the core muscles. It is like a deep shock-like training effect to the small muscles, ligaments and tendons all over the core, and brings about quick benefits. As with all new workouts, take care and increase the ballistic intensity and rep count slowly.

• Explosive Power

The Clean, Swing and Snatch workouts, with kettlebells in both hands, will help to enhance explosive power. This explosive lift causes maximum force to be transmitted to the core, hands and posterior chain; this is an endless gold mine, so your energy and time should be spent judiciously.

The major constituent of your training should be the 2-hand swings in deadlift or squat drills, with the maximum sudden power you can generate while you are in perfect form and in total control of the kettlebells.

Why these tools are needed for training?

They help to develop muscular/ aerobic endurance, awesome explosive power, superior joint strength/flexibility, and overall speed. Trainees do not require fancy equipment to get a great physique, but what they require utmost is proper training which is sometimes hard.

We have not mentioned about leg presses, leg extensions, bicep curls, or any other isolation workouts. It is important to get the maximum out of the training program, and this is the reason for imparting total body and combination drills.

Consider incorporating sports-specific workouts in your program. Now you are able to do fewer workouts but obtain greater benefits, rather than doing traditional bodybuilding workouts which require people to train in the gym for more than two hours.

Keep in mind that hard work surpasses talent when talent isn’t able to work hard.

Sometimes I undertake training in a gym, but I dislike being surrounded by people. I don’t like anybody to get in my way, talk to or look at me during training. When I do workouts with home gym equipment, I need not wait for some equipment; I can do the drills bare-chested and I can listen to whatever music I like at whatever volume, without having to sit through all that crap at the gym.

With my home gym equipment I need not stick to a particular routine. I can do early morning workouts if I like, or I can do them in the night, which I do often. With training on my home gym equipment, there is no restriction as to what can and cannot be done.

For me the advantages are more when I do training with home gym equipment. We shall discuss about the types of home gym equipment and those that are required for building a great physique.

When I was thinking about the place of workout, I took into consideration the several gyms located in my area. Also I wanted to have a look at a good home gym. My first decision was the location. I didn’t want to be short of space, so I came to the conclusion that the garage was the best place.

Now this place can be very hot during summer and very cold during winter. So I bought a large fan for summer use, and in winter I could resort to warm clothes.

Home gym equipment requirements

After having decided about the place for my home gym, I began to search for its equipment. I give below the list of my home gym equipment and also the approximate prices.

Weights:

The Olympic style weight set was what I wanted. It comes with various pound plates and an Olympic bar, and weighs around 300 lb. This cost me 100 dollars. Don’t go in for those concrete sets, rather purchase the real weights and be happy.

Bench:

Mine is a Weider bench, a flat type that can incline and decline. It also has a preacher curl setup, a leg extension and a leg curl attachment. So this bench can be of much use and I bought it at a marked down price of 79 dollars. The regular price would be around 115 dollars. Make sure that it can withstand your weight as well as the weights you will use.

Dumbbells:

As I wanted to avoid spending much on a dumbbell set with 30 – 100 lb. range, I went in for the Olympic dumbbells. The cost is 25 dollars for a 15 lb piece. With these dumbbells I can add or shed weight as I like. I just love them and they are great in limited space. Each dumbbell, fully loaded, will weigh above 125 lb.

Incline Bench:

I got this for free from a friend of mine, who was about to dispose of it as garbage. Except for the upholstery, it was in very good condition. The seat was adjustable, with three settings. This was a useful feature as the Weider bench didn’t offer the best angle.

Multipurpose Pec Deck:

This also is a Weider item. I got it from a local sporting goods store at a marked down price of 125 dollars. It has a pec deck, a pull down bar for training the lats, a machine bench press, and also a leg extension attachment which I did not use at all.

With this piece of equipment I can do many workouts I used to do at the local gym. I can do machine press, pec flies, lat pull downs, seated rows, pull ups, tricep push downs and also cable work for training forearms and biceps. This machine proved to be a real complement to my home gym equipment, as I can do more workouts rather than the basics with this tool.

Squat Rack:

This is one of the best pieces that I have procured for my home gym equipment. I bought it in last year’s Christmas sale for 99 dollars. When I am doing squats, I need not overstrain myself lifting off the weights from the rack of the flat bench. I use this rack for almost every part of the body.

It has variable bar placement settings. When the bar is placed at knee height, deadlifts can be done; it can be placed a little higher for doing bent rows and barbell curls.

Stereo:

This is yet another essential item. I have two fine stereos with CD players attached. There is a CD writer on my PC, so I can download a lot of MP3s and create my own CDs for workouts. This is very helpful when there’s early morning training and I need some impetus.

Fan:

If you do your training in the garage as I do, this is a must, as it gets very hot down there.

Mirrors:

These are rather costly and not a must-buy item. But a mirror helps to check your physique and admire your weight exercises. You just can’t purchase mirrors offhand, but should buy those of premium quality. When I came across a few cheap ones, I found that I was either lean and tall or short and stout in those mirrors!

Carpet:

Usually as I do training bare-footed, I have laid a lot of carpet on my garage floor, to safeguard my feet from freezing on cold mornings. Also it prevents wear and tear of the garage floor.

Conclusion

For me, training with home gym equipment is the only option. It gets me more motivated for lifting over 300 lb. in close grip bench press. I need not worry about slamming down the weights after a demanding exercise.

Serious bodybuilders and athletes have known over the years that training with free weights develops strength, size and power, quicker than any other type of resistance training. Clever bodybuilders realize that the training doesn’t need much time as wrongly conceived by many people, and also it is quicker than training with free weight barbells or machines, since it is done with dumbbells which require balancing. Almost all earnest bodybuilders rely on dumbbells and free weight barbells for their rigorous training.

The American University Athletic Department and PE Research has confirmed over the past 12 years that the free weight dumbbell routine can develop a high level of size and strength. These excellent results were obtained with high intensity exercises of very short duration of 12 to 30 min.

In fact, an improvement of an astounding 110% increase in strength in only 6 weeks has been reported. A male trainee weighing 210 lb. could develop his maximum seated supported incline press from 95 lbs. to 205 lbs.

Some trainees have gained almost 30% in muscle development, including three in upper arm, in more of less six weeks. Development of the upper body is remarkably impressive with dumbbells which are best for the purpose.

The results of the American College of Muscle studies prove that more than 100 workouts can be done with dumbbells in combination with an adjustable bench. A drill of about 20 min. was found to develop size and strength in only 6 weeks.

On Mondays:

• Bench Presses With Dumbbells - 3 sets – 8 to 10 reps.
• Incline Presses With Dumbbells - 2 sets – 10 to 12 reps.
• Seated Dumbbell Presses – 1 to 2 sets - 6 to 10 reps.
• One-Arm Dumbbell Rows – 2 to 3 sets – 8 to 10 reps.
• Lateral Dumbbell Raises – 1 to 2 sets – 8 to 12 reps.
• Alternate Dumbbell Curls - 2 sets – 8 to 12 reps.

Note: all sets to reach failure within the specified range of reps.

The 18 min. duration does not include warm-up time.

On Thursdays:

Repeat the above drills, but maintain the range of reps. From 6 to 8, obviously with heavier weights. Begin the workout with incline press. Replace curls for biceps with tricep kickback or one-arm extension for triceps. Remember to develop your lower body and abs and also do aerobics on alternate days.

You can design various programs utilizing the minimal gym equipment consisting of a pair of adjustable dumbbells and a bench with a leg extension/curl attachment.

Many methods are there by which you can design a bodybuilding or body sculpting program utilizing this minimal gym equipment. We give below some examples showing how this can be done:

Full body workout - 3 days a week:

· 75º Incline Dumbbell Bench Press

· Dumbbell Bench Press

· Dumbbell Pullovers

· Dumbbell Curls

· Dumbbell Squats

· Lunges

· Bent Over Lateral Raises

· One Arm Rows

· Upright Rows

· Overhead Triceps Extensions

· Stiff Legged Deadlifts

· Calf Raises

Do 2 sets of each drill with 10 to 12 reps. After 4 weeks, graduate to 3 sets. At 2 sets, the program takes 45 min., with 1 min. break between sets, and at 3 sets the duration is 60 min. Cardio for 20 to 30 min., and abs (4 sets of crunches and leg raises with 15 to 40 reps) should be done on the off days.

Advanced body sculpting program with supersets

This program is to be done tri-weekly alternating with workouts 1 and 2, with one day’s rest in between. Do aerobics for 20 to 30 min., on the rest days, in the mornings immediately after waking up. The program is done by tri-sets, i.e. three consecutive drills followed by 1 min. break, and is intended for people in the best cardiovascular condition.

Workout 1

Tri-set 1: 75º Incline Dumbbell Press or Pushups One Arm Dumbbell Rows Bent Over Lateral Raises

Tri-set 2: 45º Incline Dumbbell Press Two Arm Dumbbell Rows Pullovers

Tri-set 3: Leg Raise Crunches Frog Kicks

Workout 2

Tri-set 1: Dumbbell Upright Rows Dumbbell Curls Overhead Dumbbell Triceps Extensions

Tri-set 2: Incline Dumbbell Curls Lying Dumbbell Triceps Extensions Lunges

Tri-set 3: Dumbbell Squats Stiff Legged Dead lifts Dumbbell Calf Raises

Do 2 to 4 sets of each drill with 10 to 15 reps. After doing the first tri-set 2 to 4 times, proceed with the 2^nd & 3^rd tri-sets in the same manner.

Split program for bodybuilding – 2 days

Upper Body - Workout 1

75º Incline Press Flat Dumbbell Press Incline Flyes One Arm Rows Two Arm Rows Pullovers Dumbell Curl Incline Curls Overhead Triceps Extensions Lying Tri Ext Wrist Curls

Lower Body - Workout 2

Squats Lunges Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups Leg Raises & Crunches Knee Ins

Do 2 sets of each drill with 10 to 12 reps. After 4 weeks, graduate to 3 sets. At 2 sets, the program takes 45 min., with 1 min. break between sets, and at 3 sets the duration is 60 min.

You can undertake this program in several ways:

• It can be done tri-weekly alternating with Workout 1 & Workout 2, with aerobics for 20 to 30 min., on the rest days in between.
• Also you can do it 4 days a week, i.e. Mondays & Thursdays – Workout 1; Tuesdays & Fridays – Workout 2; aerobics for 20 to 30 min., on off days.
• If you are well motivated and are able to recover quickly, then you can go in for doing it 6 days a week alternating with Workout 1 & Workout 2. If you want to include aerobic sessions, then limit them to 3 x 20 min., in the mornings immediately after waking up, on empty stomach.

Advanced bodybuilding program - 6 days

Day 1 - Shoulders and Arms

Tri-set: Dumbbell Shoulder Press Dumbbell Curls Overhead Triceps Extensions

Giant set: Dumbbell Upright Rows Lying Triceps Extensions Overhead Triceps Extensions Incline Curls

Tri-set: Lateral Raise Hammer Curls Bent Over Lateral Raises

Superset: Concentration Curls Triceps Kickbacks

Day 2 - Legs and Abs

Tri-set: Lunges Leg Curls Dumbbell Squats

Superset: Leg Extensions Stiff Legged Deadlifts

Superset: Dumbbell Calf Raises One Legged Dumbbell Calf Raises

Tri-set: Sit Ups Leg Raise & Crunch Knee Ins

Day 3 - Chest & Back

Tri-set: 75º Incline Dumbbell Press One Arm Dumbbell Rows Incline Flyes

Tri-set: Two Arm Dumbbell Rows with Reverse Grip (Palms Up) 45º Incline Dumbbell Bench Press Dumbbell Pullovers

Superset: Flat Dumbbell Bench Press Two Arm Dumbbell Rows (Palms Down)

Do 3 sets of each drill with 8 to 12 reps on Day 1, and 4 sets of each drill on Days 2 & 3. Abs & calves can do more at 18 to 40 reps. Take only 1 min. breaks between sets.

Conclusion

We hope that the above programs will provide you with ideas on how to start a weight training regimen with minimal home gym equipment. It is to be noted that even if you are enrolled at the local gym, still you can utilize these programs on those days when you are unable to go to the gym – in case you possess adjustable weights and weight bench at home.

As these programs are based on dumbbells along with a bench, they can also be undertaken at the local gym when there is a crowd; you only have to find a bench and dumbbells for yourself, and you don’t have to wait for other gym equipment. Just make sure the bench is very close to the dumbbell rack.

You need not restrict yourself to follow these programs to the letter. You can design your own program with the knowledge you have acquired now. No need for excusing yourself for missed workouts and waiting for gym equipment. Best wishes to you all!

• You can have shorter workouts.
• You need not wait for a particular unit of equipment.
• You can have your food or supplements immediately after workout.

We give below the details of what you require for a home gym, the list of supplements and a beginner’s program.

Home gym requirements:

• Bench - with incline/decline facility and leg extension attachment
• Dumbbells - 2 or 3 pairs
• Barbell
• Free weights for the barbell
• Jumping rope
• Workout gloves
• Lifting belts
• Note book - for recording your workouts and statistics

Supplements:

Home gym equipment alone is not sufficient for your body development; you also need supplements listed below:

• Multi vitamin
• ZMA
• Creatine
• Glutamine
• Protein Shakes
• Protein bars

Beginner’s Program

Monday - Chest and biceps

Bench press - 3x6-10 Incline dumbbell press - 3x8-10 Flat dumbbell press - 3x8-10 Barbell curls - 3x6-8 Dumbbell curls - 3x8-10 Hammer curls - 3x6-10

Tuesday - Off

Wednesday - Back and triceps

Bent barbell rows - 3x 6-10 Bent one arm dumbbell rows - 3 x 8-10 Deadlifts - 3x6-8 Bench dips - 3x10-12 Tricep extension - 3x6-10

Thursday - Shoulders Front laterals - 3x6-8 Side laterals - 3x6-8 Dumbbell press - 3x8-10 Dumbbell shrugs - 3x 10-12

Friday - Off

Saturday - Legs,abs, and cardio

Jump rope 10 minutes Situps - 3x25 Crunches - 3x30 Twisted crunches - 3x25 Inclined situps - 3x15 Dumbbell squats - 3x6-10 Leg extension - 3x8-10 Leg curl - 3x 6-10

Sunday - Off

Many advantages are there to render home gym workouts more productive than working out in the local gym:

• The home gym is open any time, any day of the year.
• You need not wait for any equipment.
• Your ego is not deflated by any crowd, and it is your choice to admit people into the gym.
• There is no trashy music. You can play whatever music you like, whenever you want it, at any volume level.
• There is no bar to let your sinister feelings free to motivate yourself – say, like grunting, swearing as so on.
• All your food, water and supplements are within easy reach.
• You can work out bare-chested, bare-footed and also in front of your mirror, if you want it.
• The money you save in enrollment fee payments can be utilized to upgrade equipment of your home gym.

Now, we can’t say that local gyms are trash. Undoubtedly, they have their social value; but if you are going there for this reason, then you can’t expect great results. We go to the gym to work out and not to socialize.

Anything that deters the intensity of the workout should be avoided. This is also a reason for choosing home gym training. We give below the basic requirements for a home gym:

Area: The level of advancement of your home gym is related to its floor area, which should be optimally 11 ft. x 10 ft. The basement is great for the home gym, as its floor can support the heavy equipment and weights.

Bench: This basic unit of equipment is absolutely essential. A good bench should be sturdy, inclinable if not declinable, and have an attachment for the legs. The upholstery should be suitably thick and wide. The width will be proper if it supports the back and the shoulder blades do not get jammed over the edges causing discomfort or injury.

Squat Rack: This is an ideal part of your home gym equipment. It should have uprights with adjustable height, a low cable pulley/lat tower and an inclinable / declinable bench with attachment for legs. This type of bench is the most desirable for a home gym with advanced features.

Set of Cast Iron Weights: Cast iron is the best material for weight plates. If your choice is cement-filled plastic plates, you will have to replace them in one or two years, as the cement will get damaged with use. A few hundred pounds will be alright, but the more the better, say around 750 lb. If you envisage building a home gym with advanced features, some of the larger plates such as 15, 25 and 35 lb., will be a good investment.

Chin-Up Bar: This may be used instead of a lat tower station. A home gym which has both a lat tower and a chin-up bar would be perfect.

Calf Block: This is a wooden block of 1 to 2 in. height, and is very useful for seated calf raises. Its width should be sufficient to support both feet at shoulder width.

Training Log: This is essential to keep track of the progress of your workouts – a plain note book will be alright. Note down the drills & number of reps, weight sets used and everything else important about the workouts.

Let your training at the home gym be safe and effective, and most primarily, let it be natural.

Though lifting of weights is considered as a better method to develop sheer strength and large muscles, there are various bodyweight exercises for you to make a choice, for adding variety to your training regimen or to maintain your body in top shape. We give below in detail some of these bodyweight exercises:

Handstand Pushup

Figure out an exercise for the upper body, corresponding to the squat, and you can visualize how effective the handstand pushup can be. It develops the strength of the shoulders; “pump” enthusiasts will be pleased with the way this exercise enlarges your arms.

To do this exercise, stand some inches apart a wall and kick in against the wall, holding the handstand. Your legs to be kept straight up the wall.

Instead of looking below, look ahead as you would do in a barbell military press. Bring yourself down under control until your head reaches the floor; bring yourself up to the position at the start of the drill. Do 5 to 10 repetitions, and if you can’t finish one rep, execute a static hold and a few negatives.

One-Arm Pushup

This is an excellent workout for developing the pectorals. It needs much stability and will strain the shoulders and triceps. Keep one arm behind the back and with the other arm bring yourself down to the floor. When your chest nears the floor come back upwards.

If you think the usual one-arm pushup is too easy, you can adapt the technique of strength coach Pavel Tsatsouline, by doing the one-arm one-leg pushup. In this drill one leg is held up in the air as a one-arm pushup is being done.

Door Pull-up

This is a pulling workout that can be executed with almost any door not too light or fragile. Keep the door half open and put a towel over the door top. Keep your hands on the towel and hang off the door.

Now pull up against the door until your chin is above the door top. Bring yourself back slowly to the position at the start of the drill.

One Legged Squat

This is the best leg workout that can be done with your bodyweight. Also it happens to be one of the best leg workouts. Hold out your arms straight forward and extend one leg in front of you. Looking ahead always bring yourself down slowly on the other leg.

When your legs become parallel, tighten your stomach and butt to the maximum and come down to the bottom position. Hold on for a second and return to the position at the start of the drill. If you can’t finish one rep, refer our earlier article on the stair step routine to the one legged squat.

Knee Jump

This exercise works on the hamstrings and helps to develop surging power. Begin the workout by kneeling on the floor. Ensure that your feet are flat and your calves support your butt. Look ahead always and to start the drill, swing your arms back and forth quickly.

While swinging your arms forward, jump to your feet from your knees in a sudden movement. The ending movement will be similar to that of a squat. Get back slowly to the position at the start of the drill.

Headstand Leg Raise

This workup is from Frank Shamrock, a top-rank MMA fighter. First, place a folded towel on the ground. Get down on all fours and keep the top of your head on the folded towel. Keep your arms in front and touch the ground with the palms. Press the palms on the ground and get your legs off the ground slowly.

Continue until you come to a headstand. Now bring your feet back to the ground slowly. If you can’t finish one rep, hold on to the last position for some time with the feet some inches off the ground.

Body Blaster

This is an exercise for almost every muscle in the human body and if it is executed with high reps sets of 25 to 30, surely you will be soon breathing heavily.

Begin the workout in a standing position, looking forward. Go down into a full-squat and then do half a roll backwards. Touch your feet on the floor, behind your head, and return quickly. Now roll forward to the last position of a squat, and jump to a pushup top position. Execute a pushup and return to the last position of a squat. Now stand up and repeat the drill. Keep this workout as the last in your training regimen.

Workout Program

Try doing a round with the above exercises, with short breaks in between. Do five rounds in one program and maintain the reps from 5 to 10 on all the exercises except the Body Blaster, which you can do at the end with 25 to 20 reps to a set.

If you are one among the folks that place importance on developing their physique in their own homes, then read on. We have already elaborated the disadvantages of home workouts in our earlier article, so now let us look into the advantages.

You need not leave home!

We once again reiterate that better results as well as more knowledge of fitness can be obtained if you get enrolled in a gym, but if you are firm in your decision about staying back for home workouts, then we are happy to provide you with some tips below.

Hire a professional coach

A coach can help you with:

• Evaluating your body condition and setting long term / short term goals.
• Instructing you with the basics of nutrition as well as supplements.
• Designing a home workout regimen with above goals in view.
• Illustrating right and safe form on all the workouts,
• Purchasing premium home gym equipment.

Avoid scam fitness equipment

Several products for workouts that are being sold on TV, claiming to reduce girth, shed weight and tone up in a mere 5 min. daily, are just scam. Purchase only tried and tested products from a store, where you have the option to return them in case the desired results are not obtained.

Plan beforehand your home workout

Always make a training plan with a fixed time every day and adhere to it. Do not deviate with excuses. Do not let the ringing telephone or anything else distract you during the home workout. Your total attention should be on your drills during the home workout time.

Plan your meals beforehand

Always plan your meals beforehand, so that you need not find excuses for any lapse in your dietary schedule. Only some minutes are required to eat the proper food at the planned timings. Actually, consuming healthy, good foods takes the same time as that needed for junk food. Also it is most vital to avoid skipping meals. Your metabolism and development will suffer when meals are missed.

These are some important tips that will help you to obtain the maximum results from your home workouts. If you desire an excellent physique, don’t want to sit sulking due to your health and appearance, and are tired of excusing yourself, then start your home workout immediately.

The fitness lifestyle gives a wonderful life. You will have better health and a better appearance, and live a longer and happier life.

The Questions:

Sometimes, your fitness goals can be attained with only a home gym. A few free weights and fundamental equipment for training will be sufficient to achieve surprising results.

Be specific about the best home gym workout.

Would a trainee attain better results with home equipment or gym equipment?

What are the accessories or units of training equipment which are usually neglected during the set-up of a home gym?

What is the expenditure involved in setting up a practical and useful home gym?

The Answers:

There are 2 major components in the best home gym workout:

1. Aerobic Training – this needs an increase in the heart-rate for a prolonged period of time, and helps to reduce the body fat.
2. Strength Training - this needs the use of weights or one's own body weight for placing stress on the muscles for their growth and gaining strength.

The home gym workout combines these two aspects to produce high calorie consumption, and to increase the strength considerably, while needing little or no equipment.

If your home gym has only a few dumbbells, a pull-up bar, and some floor space, then surely this is your home gym workout to get a good burn.

At Home Workout

A rule about this workout is that you should focus on the target muscle. This will help to contract the muscle to a greater extent, which will result in greater muscle breakdown for subsequent muscle growth.

Warm-Up:

• Dynamic Stretches
• Brief session of cardio (Jumping rope or Jogging - it’s your choice.)

Workout:

• Pushups:

Equipment: none

•  
  •  
    • 2x15 reps with neutral/shoulder width apart hand position
    • 1x15 reps with wide hand position
    • 1x15 reps with close together hand position

Target muscle: Pectorals

If you are new, don’t be ashamed to do pushups with your knees on the ground rather than the feet. All that really needed is that you should feel the burn.

• Air Bike:

Equipment: A small weight plate or medicine ball (also a bowling ball or a small child will be OK)

•  
  •  
    • 3x15 reps

Target muscle: Abs and obliques

• Cross Body Hammer Curls:

Equipment: dumbbells

•  
  •  
    • 3x10 reps

Target muscle: biceps

•  
  •  
    • This exercise doubles for a forearm workout as well.

• Pull-ups:

Equipment: A pull-up bar or something to hang from (deck, basement support, etc.)

•  
  •  
    • 2x10 reps

Target muscle: Lats (back)

• Bench Dips:

Equipment: Two benches or two chairs

•  
  •  
    • 2x15 reps

Target muscle: Triceps

•  
  •  
    • Depending on the condition of the triceps from the pushups, the legs can help more or less to complete the sets.

• Dumbbell Squats:

Equipment: dumbbells

•  
  •  
    • 3x20 reps
    • Try to develop the maximum amount of contraction in the legs

Target muscle: Quads and calves

• Flutter Kicks:

Equipment: a bench, bed or the floor

· 3x15 reps

Target muscle: Hamstrings and Glutes

• Dumbbell Calf Raises:

Equipment: dumbbells

•  
  •  
    • 3x20 reps

Target Muscle: Calves

• Crunches:

Equipment: none (or a medicine ball for weighted crunches)

•  
  •  
    • 3x15 reps

Target Muscle: Abs

• Chin-Ups:

Equipment: A pull-up bar

•  
  •  
    • 2x10 reps

Target Muscle: Biceps

• Dumbbell Lunges:

Equipment: dumbbells

•  
  •  
    • 3x10 reps

Target muscle: Hamstrings and Quads

• Cool Down:

•  
  • Low to moderate intensity cardio - depending on your fitness level, the duration can vary. Keep in mind that this is the best time for fat-burning, so do 15 minutes minimum.
  • The order of these exercises is specifically set up to allow very low rest intervals between sets. The exercises that use the same muscle groups are spaced for that reason.

Results:

All considered, it is difficult to obtain the results of a gym, by using home equipment, particularly when there is a limited number of equipment at your disposal. Surely the gym has various units of equipment that are rarely found in many homes.

In the gym you may also find several different units of equipment that isolate particular muscles, as well as their specific parts. For instance, the cable machines can be used for numerous workouts that cannot be replicated at home.

This does not mean that an excellent drill could not be performed at home; at least one can be done. But if that drill is the only one you can perform, then you could be deficient in strength and conditioning of other body parts that cannot be isolated at home.

In totality, though it’s possible to get a great workout at home occasionally, yet there is no substitute for the good old gym, in your search for an excellent physique.

Accessories:

A most adaptable unit of equipment that is usually neglected while setting up a home gym is the upright abs rack. It is strange that though any person would say that they want to have their abs totally ripped and made muscular, yet their home gym would have only a barbell set.

It’s sure that they can develop a great set of arms, legs, pectorals and back with that set, but what they actually want is abs. So if you desire to develop a ripped set of abs, don’t neglect the units of equipment that can help you reach your goals. Ankle weights and Upright abs rack will set you in the right direction.

Expenses:

A good barbell set, a set of medicine balls and a bench/rack combination will cost you around 500 to 600 dollars. This amount can be enhanced, subject to your budget restraints, to include the variety of a traditional gym, such as dumbbells, rowing machine, smith machine, etc. An Upright abs rack will cost you 200 to 300 dollars. This is not feasible for me as I happen to live in a high-rise apartment!

The argument about machines vs. free weights continues ever since Arthur Jones began to propagandize the new Nautilus equipment. As stated by Charles Staley, the strength coach, “the truth is usually in the middle’, neither technique is better, but it is dependent on your reason for using any one technique.

Both the techniques have their own merits and demerits. You should consider what the aim of your training program is and whether your training techniques focuses on it. Much of your training has to depend on free weights. They provide for more variations in drills, more stimulation of motor muscles, and more coordination between muscles.

Machines have their own advantage of being more appropriate for bodybuilding or general fitness trainees. The use of free weights has a limitation: in any exercise, the stabilizer muscles will become fatigued before exhaustion of the prime movers. So you can utilize machines for muscle growth stimulation, even after having finished with the free weights. For instance, you can do squats first and do leg extension towards the end of your drill, thereby getting the best from both concepts.

Some people say that machines are not practical and useful, as they do not fit into everyday routine. This may be true to some extent, but gym equipment can be considered functional, when it can be utilized for some purpose in the total training regimen. It being not a free weight does not limit its benefits to a body conditioning program, as long as there is a sensible reason for using the technique.

So if you face the problem of a jam-packed weight room, you should rather try out other ways for your routine. You can utilize various types of gym equipment in a number of ways, and avoid the congestion. You can perform a total arm drill with 2 units of gym equipment, as long as you know training techniques and how to alter them for every workout, or within the same drill.

I hope this has cleared your doubts on the topic. The question is not which technique is better, but what is most suited to fulfill my aim. As every technique has own merits and demerits, we should strive to minimize the negative aspects and maximize the positive factors.

There are some questions that are continually asked by new trainers:

Should you choose free weight training in your search for muscle development?

Or should the choice be machines, to achieve better or the same results, with more safety?

Are traditional dumbbells better than the latest equipment?

Is it possible with machines to target particular muscles for better training?

Should free weights be combined with machines in training? If yes, what is the choice of combination?

Will one combination be better sometimes, and will another combination be more effective in another instance?

The Answers:

Free weight training can give you an all-over effect on the stabilizer muscles involved.

Machines offer the advantage of developing the target muscles by a supposedly suitable range of motion. Another advantage is that many machines have cams that can cause progressive loading of resistance on the target muscles.

As free weight training is limited by the use of cables and loading bars with constant weights, it cannot utilize the progressive loading concept.

Regressive Loading

Worse still, free weight training doesn’t allow regressive loading either. Free weight training utilizes the leverages naturally existing in the human body; these cannot be changed as they are determined by the lengths of bones and muscles.

Our bones and muscles constitute a complicated system of levers, which is controlled by the laws of nature. The principles of muscular overload are affected by the laws of leverage.

A lever comprises of the fulcrum, the resistance and the force; the locations of these three parts and the distances between them decide the advantage or disadvantage of leverage.

Resistance usually has a gravitational pull; or in the case of cables, the pull is towards the pulley due to altered gravity. To keep the muscles in an overloaded condition, it is best to make use of the movements that keep the muscles at the maximum disadvantage of leverage, without risk of injury.

Example of Regressive Loading

Preacher curls is one of the best examples. It starts at about 35 to 40 degrees, with gravity at point zero. Regression begins at nearly 135 degrees. The preacher curl goes up to 180 to 200 degrees when the resistance to the biceps is totally lost. This gives 100 to 110 degrees of utilizable range, 40 to 50 degrees of wasted range and unnecessary rest from resistance.

It is best to utilize the vertical face of a preacher bench. The humerus should be in the vertical position throughout the exercise. The right range would begin at 5 to 10 degrees and would end not exceeding 140 degrees. That will provide the trainee with 130 degrees of utilizable range, from where a disadvantage of leverage can be attained without rest. It will be very hard but efficiency will be achieved.

To avoid Regressive Loading

If regressive loading is avoided, it will lead to better isotonic movements. To do this, each workout should be reoriented with respect to the gravitational pull. It is feasible to alter several free weight training routines and totally get rid of resistance regression.

When we try to get rid of regressive loading, we tend to lean toward machines; they support the body during various movements. By supporting the fulcrum of the movement, the technique gets improved.

This takes away a little of the advantage of working the stabilizer muscles; but the transmission of efficiency to the target muscles is worthwhile.

Many makes of machines don’t allow us to attain the technical accuracy level we require in our workouts and so we can’t aver that all machines are good for training. A machine which allows the incorporation of our techniques will be effective in working at the target muscles.

When such a machine is used, it allows a muscle to be worked totally so that muscular overload can be reached, and then another target muscle can be worked on. In this way the muscles can be overpowered with a few workouts.

Cables

We find that cables are very effective in developing ranges of motion that can cause progressive loading of resistance, and keep the muscles at the maximum disadvantage of leverage. Another advantage is that the stabilizer muscles developed by free weight training are utilized.

As a cable can be pulled from any required direction, the body position can be adjusted to be placed against the resistance; yet a fully resisted range of motion will be available for the movement.

In theory, one can create a whole regimen that would depend solely on cables, because they are so effective. It is possible to totally avoid regressive loading, with the use of cables. The inclusion of several units of supportive benches will help to develop the right movements.

Conclusion

So when the question of free weights or machines being better is raised, now you have the principle of regressive loading to support your views.

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Many trainers and sports programs are restricted to a tight budget. This imposes a restraint on the units of equipment a program can have; also it makes the trainer more creative and makes for more effective use of each unit of equipment.

The following factors are to be considered to decide whether a given unit of equipment is cost-effective to be included in a program:

• Amount invested at start
• Value over its life
• Its durability
• Floor space taken up in installation
• Versatility and variations of exercises

The kettlebell fulfills all these criteria. In this article, the possibilities that are available with the use of this equipment are discussed; also the ways in which you can decrease or increase the handicap of a drill so as to attain a specific goal in training or for a particular application, are explained.

Light Kettlebell Training

All trainees should start their kettlebell training with a light to medium tool so as to make certain that the right technique and form are acquired. As many kettlebells are available in fixed sizes, many trainers hold the view that their trainees will outgrow light kettlebells very quickly and will no longer be benefited from their use. This is not true.

A trainee never outgrows a light kettlebell. There are countless ways to arrange your training, and a light kettlebell can be a part of numerous programs that can develop stamina, power and endurance. However, the inbuilt versatility of a kettlebell is of importance.

Exercises

Given below are 5 different overhead pressing workouts that utilize different loading procedures. One of these workouts can be used for training a specific region; or they can be combined to develop total grip strength and endurance, an aspect often overlooked by many other programs.

These workouts can be done with a kettlebell that is considered too light for regular overhead press routines.

1. Bottoms-Up Press Exercise

If you want to do this workout in a safe manner, you should first be adept with Bottoms up Clean. In this drill, put your hand around the kettlebell, pressing your grip hard and stabilizing the kettlebell with its bottom up. While you press the kettlebell overhead squeeze your muscles and brace your core region.

2. Finger Press Exercise

Finger press workout is an old-time favorite that can be adapted to work the overhead press. Let your free hand or your partner keep the kettlebell on your fingers. Great care is needed during this exercise.

3. Inside Leverage Press

Hold a kettlebell by its horns so as to make it rest against your thumb. You can use this grip for the Rows too.

4. Outside Leverage Press

Hold a kettlebell by its horns so as to make it rest against your little finger. You can use this grip for the Rows too.

5. Thumb Press Exercise

This drill is the opposite of the usual overhead press. Let the kettlebell hang from the thumb towards the inside of the wrist; whereas it is the back of the wrist in the standard version. This drill is excellent for boxers and other athletes who use rackets or sticks.

Conclusion

As stated earlier, these variations can be included in the regular workouts, or a particular weak area could be identified and a suitable variation may be chosen. Ensure the inclusion of wrist/forearm training in your kettlebell training schedule.

Kettlebells are storming the world of strength and body conditioning. Find out about them and how can you utilize them in your present training regimen to achieve maximum strength.

With your insurmountable strength and endurance, surpass other competitors. Penetrate their defense and make them submissive with your power and quick motion.

Background

The kettlebell, originating in Russia, was used by the wrestlers there, as well as the strongmen of late 19^th century. Now it is making a forceful re-entry into the world of strength and body conditioning.

When the competitive event is about to start, the last thing you want to consider is fatigue. Your sporting qualities like dynamic flexibility, surging power and endurance should be in order before the start of the event.

But unfortunately, most training programs tend to develop the above qualities individually. The Russian kettlebell is a simple yet effective tool offering excellent body conditioning. Your performance will be enhanced when a workout is done with a kettlebell rather than a barbell or dumbbell.

Benefits

Olympic lifts as well as their variations are mostly trained by kettlebells. Such movements done with kettlebells have wider range of motion, which helps improve the dynamic flexibility and strength. Owing to their altered center of gravity, kettlebells require more control, thereby increasing the demands on core stabilization, proprioception (the sense of body position) and agility.

The kettlebell rotates around the wrist during the lifts, forcing the trainee to deal with ballistic shock. This is advantageous for combat/contact sport trainees.

Comparisons

When a kettlebell is used instead of a barbell, the effectiveness of lift and range of motion is improved.

In a barbell front squat the arms are in a relaxed position, but they are not so in a kettlebell front squat. The shoulder region is pressured to keep the kettlebell stable during motion. As the weights rest on the forearms the trainee has to keep the elbows tight; this makes a kettlebell drill more effective than a leg workout.

Build a strong core with a kettlebell

A strong core is very essential for any sport. If you are not able to generate, stabilize and transfer the required force from the core, your effort will not be effective, in spite of the strength of other parts of your body.

Kettlebell Core Exercises

Keeping this in our mind, let’s see about some workouts that will improve core conditioning.

The Windmill

This workup looks like a triangle pose of yoga. Hold the kettlebell overhead and swing out the hip on the side supporting the kettlebell so that your overhead arm and your leg are in a straight line. Let your maximum weight be on this foot, and point the foot inward, say about 30%.

Keep looking at the kettlebell and bend at the hip, as much as your flexibility allows. Contract you’re your muscles and move up in the same way you moved down. No twisting to be done during the movement.

Turkish Get-up

Lie down on your back, holding a kettlebell straight above your shoulder. This arm has to be in a vertical position throughout the drill. Now bend the knee on the side holding the kettlebell. Get up on the opposite elbow and the on the hand. Bring the straight leg to its knee as if to lunge forward and then stand up. Come down first on your knee, then your hip, hand, and elbow; lie down finally on your back.

Programming

These drills should be brought into your training regimen at a slow rate of say, 1 set of 5 repetitions, and you should work up from there, keeping the volume low. Quality, rather than quantity, of the movements is vital, in the Turkish Get-up and the Windmill workouts. One plus point of these drills is the enhancement of dynamic stability of the shoulder, which results from stabilization of the kettlebell all through the workout in various positions.

Conclusion

Be ready to face any event with more stability, confidence and athleticism. Just by bringing kettlebell training into your regular routine will help develop a strong, flexible and immensely functional core muscular structure.

Numerous other programs claim to have a perfect answer for athletes’ needs in body conditioning, but only kettlebell training programs deliver the results.

Best Kettlebell Exercises

These kettlebell exercises are the best for growing stronger and bigger, and also for training programs:

• Turkish Get-Up

• Kettlebell Pull-Up
• Floor Press

• Double Snatch
• Double Windmill

• Double Front Squat
• Double Swing
• Double Military Press
• Double Bent-Over Row

It is obvious that 2 kettlebells are required for most of these kettlebell exercises. This is because more resistance means faster development of muscles (hypertrophy) and strength. Let us take the double military press, for instance:

When one kettlebell of 70 lbs is pressed overhead, the body works against 70 lbs; when there are 2 kettlebells, it is 140 lbs. We mention ‘body’ since the double military press necessitates the effort of the total body for perfect execution.

When the body has to work against more weight, the intensity of the exercise and the resultant hypertrophy will be more.

If you think single-kettlebell exercise would be just as effective or even superior, then consider why so many athletes and bodybuilders are particular about fundamental compound barbell workouts.

Why can’t we do a one-arm bench press in place of a 2-arm barbell bench press? Single-handed exercises can deal with the issue of imbalances and are indeed a part of the training schedule. But paying attention to two-handed exercises is the right path to achieve maximum strength and size.

The kettlebell front squat may be taken as an example. Will a front squat with one kettlebell of 88 lbs produce the same effect as one with 2 kettlebells? Though with one kettlebell your core has to strive to achieve balance, yet the weight is only 88 lbs. On the other with hand, with 2 kettlebells, the weight is 175 lbs and it is indeed harder than perceived.

Utilizing 2 kettlebells for a full body squat will need a strong upper body, strong wheels and concentration. The result is stronger, bigger legs.

Of the above exercises, only the Turkish Get-Up is done with a single kettlebell. The benefits of the TGU are:

• building a strong core, which is essential for heavy leg and overhead work
• develop flexibility/stability of shoulders, which is vital for forceful pressing

The double windmill will be as effective in building the shoulders and core, but the TGU happens to be a better choice.

Now, let’s go into the details of a training program for 12 weeks:

1st – 4th Week: 5 x 5 Training

5x5 training is a widely accepted system in use for a long time. It is a very effective method to build strength and size, accepted by the famous bodybuilder Reg Park, admired by Arnold.

Let’s see how it’s done. With a selected a training weight, 5 sets of 5 repetitions are done. When all sets are completed, the weight is increased by 5 – 10 lbs. and the 5 sets of 5 reps are repeated. Rests of 3 min. are required between the sets.

It is obvious that such step-by-step weight increases are not feasible with kettlebells; so other factors have to be altered. One of them is the time under tension. If you do a set with a fast tempo, then increase the positive to 2 sec. and the negative to 4 sec. When that is manageable, next try 5 sec. up and 5 sec. down, with a pause in between.

Another factor is the break between sets. Reduce the break time from 3 min. to 2 min. When that is manageable, go down to 90 sec. and then to 60 sec. When you are able to do 5x5 at slower tempos with 1 min. breaks, surely you are ready to take on heavier kettlebells.

The third factor is the training exercise itself. When you are able to do 5x5 on a standing military press, try the 5x5 on the seated press and then on the sots press. When you are able to do 5x5 on the double swing, go on to the double snatch. There’s always a way to make a workout more strenuous or a program more productive.

Do the workouts on alternate days with a day off, i.e. Monday/Wednesday/Friday.

After 4 weeks of the 5x5 program, it’s time for ramping up the volume with GVT.

5th – 8th Week: German Volume Training (GVT)

Charles Poliquin, a top-rated strength coach, has stated that numerous German athletes have utilized the GVT program to gain 10 lbs. of muscle. Let’s see how it’s done.

Take 60% of the rep max weight of one your exercises and work out 10 sets of 10 repetitions. Use this same weight throughout and don’t increase it until you are able to do 10 sets of 10 reps using the same weight.

This workout is indeed effective but very fierce. 10x10 exercises like deadlifts and squats are hard and will sap you over the week. Also it is noted that though this program develops the muscles, it doesn’t develop sheer strength. Actually it has been stated by many players that they were weaker after 6 weeks’ GVT. This is not the result we desire, after all.

Therefore we can consider changing the GVT regimen from 10x10 format to 10x5, to start with. As it is not possible for step-by-step increase of weights with kettlebells, other factors can be modified. So start with 10x5 and when you are through with it move up to 10x6 and then to 10x7. When you are able to do 10x8, select heavier kettlebells or harder workups and restart from 10x5. Or you can also start with 10x2 or 10x3 and gradually move up to 10x5 and upwards.

Utilize the same kettlebells for all 10 sets, instead of heavier bells for some sets and lighter bells for others. One last change for GVT is to select 2 workouts rather than one. For instance, in 5x5 workouts, start with one-legged squats and follow with double front squats. The total will still be 10. This is the best approach to avoid possible injury due to overuse and also the boredom arising out of doing 10 sets of the same workout repeatedly.

Do the workouts on alternate days with a day off in between, i.e. Monday / Wednesday / Friday.

9th – 12th Week: High Intensity Training (HIT)

It has been found that HIT, if overdone, will bring a state of little or no change after the training. If done correctly, HIT will produce results in 4 weeks. After that you should move on to some other workout to maintain the form.

Let’s see how HIT can be incorporated into kettlebell training, for developing size and strength.

When undergoing HIT, aim to do about 3 sets, taking each set to failure. Usually many HIT trainees reach absolute failure in one all out set. By absolute failure it is meant that another repetition cannot be performed in the set, at any cost.

When you have done this high-intensity set, you can proceed to the next workout. You have done your best to develop those muscles. Though it seems great, it isn’t the best way to gain from HIT. The best way is to do 3 low rep sets and take the third set to the maximum. In this method, build up your confidence in the first 2 sets and reach the maximum in the last set. Also rather than reaching absolute failure, try something else. For instance, try to do as many repetitions as you can on the third set of 5.

Suppose when you are doing seven reps, you feel that one more rep can’t be done, so you stop at 7 reps. It’s wiser to create a successful procedure rather than a failing one. You have come close, so add on the weight or handicap in the next drill; you’ll be fit to face the next day, and no risk of injury or fatigue is involved after the workout.

On the final set of every drill, try to do as many reps as possible, in good form; avoid forced reps or crappy reps. When you are able to do 7 repetitions on the final set, move up to heavier kettlebells or more strenuous workup.

Conclusion

OK, now you have the tools and the strategy. The only thing needed is your commitment and diligence in kettlebell training. Do it in a forceful way!

The ability to develop power and strength is a vital factor for victory in sports, especially in those which involve very sudden movements. The medicine ball training, when undertaken along with circuit training and weight training, can be useful in developing power and strength. Some medicine ball exercises can also be utilized as a part of plyometric training programs for developing very sudden movements. The medicine ball training is suitable for all levels of age, ability, sport and development. If the program should be effective, it should comprise of exercises that suit the regular order of movements in any particular sport.

The human body can grow, improve and adapt itself, independent of any exercise; but exercise stimulates the body to bring about these results. Stimulation and over-compensation are the factors vital for growth. High intensity training produces stimulation; over-compensation is dependent on the ability of the body in recovery from variations in training. These are good for growth, but how strength-speed, as well as balance, can be developed?

In any workout, strength is the common result. Strength-speed development is the result of maximum speed of a movement combining with maximum power, to produce power.

Most of the strength-speed techniques are derived from a combination of speed developing drills, weight training and plyometrics. Conventional training builds strength by weight-lifting through resistance training. Running is a common exercise for endurance. The medicine ball training covers all these aspects. Three parts of the strength-speed training are utilized in medicine ball training, viz.:

• Explosive strength - the maximum amount of force developed in a given time from start to finish.
• Starting strength - the measurement of speed and force of the motion at the start.
• Reaction strength - the speed in which the first body movement causes an opposite and enhanced reaction from the second movement that follows.

Before embarking on a med ball training program, it is vital that a base is first developed in your upper body. Many strength building workouts for your upper body as well as arms are available. Start by developing a base encompassing the triceps, shoulders and the chest. This will require several exercises, viz.: triceps extensions, biceps curl, side lateral raise, upright rows, internal and external shoulder joint rotation, push-ups, bench press, military press, incline press, close grip bench press, wrist flexion and extensions. After attaining a substantial base, you can start on the medicine ball training basics.

Are you ready for Med Ball workout?

A throw of the medicine ball stimulates the muscles of the hand and the upper body. Workouts with a med ball are almost identical to a program of weight training. They should be performed with the right techniques, a decided number of sets and minimum repetition, in order to achieve maximum benefits.

When you catch and throw a medicine ball or weighted ball, the strength, speed and balance of the arms and the upper body get developed. By doing med ball workouts you will be able to rectify any weakness or inconsistency in your muscles. The medicine ball can also be used to replicate isometric contractions. The exercises also release a sudden surge of power when the med ball is set free. Hence when you do a fast movement, you involuntarily put your total power for that movement.

This is known as muscle strength, and its development is vital for your striking/punching techniques. It means that when you are throwing a punch, you will have only the strength and speed you have developed. That strength and speed should be sufficient for you to land a strike. But if your strike has no power then you will be disillusioned.

Force & Stress

It should be kept in mind that some workouts exert tremendous stress on the joints. While including med ball drills into the existing workout schedule, the time allotted to ball exercises/drills should be around 10 minutes. The number of ball drills should be between 2 and 5. When the exercises are overdone or done often, the power output as well as total explosive strength will lessen, as in any other throw movement. This is not what we expect and the program is also not designed for it. Hence do not presume that more workouts are better.

Do med ball drills 2 to 3 times in a week on alternate days such as Tuesday/Thursday/ (Saturday). Keep in mind that a med ball is a weighted ball which may weigh as much as 25 lb. You may think that is not much, but after nearly 60 sec. of tossing the weighted ball around, your arms will be feeling like Jell-O. This is the reason why the med ball is so effective in development of strength, speed, endurance and balance.

Before starting a med ball workout, centering is essential. Centering is basically a way to gain composure during or before an exercise or event. This comprises of 3 stages, viz. bringing down the level of body-consciousness, eliminating negative thinking, concentrating on vital factors of performance. In addition, centering will also enhance breathing technique improvement and raise confidence levels. This will help to achieve top results in throws and catches.

The Workout

Firstly do a brisk warm-up, which will induce more blood flow to the appropriate muscles. This regular warm-up, combined with the regular flexibility workout, should be done at the beginning of your med ball routine. This is in preparation for activities of higher intensity. These workouts should be done before you start on the med ball drills:

1. Overhead Twist: Stan with the feet at shoulder width and hold the med ball over your head with locked arms. Move the med ball slowly from left side to right side and then back to the left side. This will stretch upper torso and low back regions.

1. Twist: This is similar to Overhead Twist, except that the trainee holds the med ball with locked arms in front of him/her and twists the body to either side. This will stretch lower back region.

Now let us get down to the 5 med ball drills which will help to develop the upper body:

Drill #1

The medicine ball chest press is done by passing the ball between the two partners as fast and forceful as possible. The med ball is cushioned up to the chest and pushed back as fast as possible. The partners should stand 4 to 5 feet apart, and should maintain this distance always without variation. 3 sets with 8 repetitions each may be done.

Drill #2

The side arm pass is done in the same way as the chest press. The partners stand 4 to 5 feet apart, and one throws the med ball to the other, who catches it with both hands. The ball has to be returned as fast as possible with the utmost force. 3 sets with 8 repetitions each may be done.

Drill #3

In the kneeling overhead throw, partners face each other as in previous drills, but they are on their knees. One of them tosses the med ball overhead to the other who catches it overhead. Immediately he/she throws the med ball back as fast as possible with maximum force. This will work on the internal/external oblique as well as spinal region. 3 sets with 8 repetitions each may be done.

Drill #4

Doing this sit-up and long throw is almost the most difficult of these drills. One partner places the med ball is in the middle of his/her chest, keeping a sit-up position with the knees bent, 3 feet away from the other partner. While moving to a sit-up the first player throws the med ball towards the other player in a chest pass with both hands. The other partner then returns the med ball in a movement parallel to the first. This makes the first partner to catch the ball overhead, and return to the former sit-up stance. The med ball should be sent back as fast as possible. 3 sets with 8 repetitions each may be done.

Drill #5

The underhand and overhead pass is done with the partners standing at 4 to 5 feet distance between them, and one player throws the med ball below the other player’s waist. The med ball is caught between the legs and thrown fast and hard towards the 2^nd player in a forward/upward motion so that the ball has to be caught overhead. The workout may be repeated and then 3 sets with 8 repetitions each may be done, exchanging positions. It works up spinal/oblique integrity, and stabilization of the body. The intensity of the drill can be increased by the speed at which the partners pass the med ball between them. But they should first get acquainted to the technique and motion of the passes before accelerating the speed and throw.

Accepting Throwing

A productive workout with the med ball can be done in 30 – 40 min. 2 – 3 programs can be done in a week, allowing 36 – 48 hours between programs for recovery. Each program should comprise of various exercises, with the player doing 2 – 3 sets of each. If the muscular endurance and strength of the player has to be developed, then 6 – 12 repetitions are necessary. If the player’s choice is developing muscular endurance over strength, then 15 – 25 repetitions will be required. By combining med ball training with the usual workouts and the program given above, you can understand how vital it is to take medicine to get better.

Depending on the overall effect of exercise on our body, exercise can be broadly classified into three: flexibility exercise, aerobic exercise and anaerobic exercise. Flexibility exercises include stretching exercises to improve the motion of joints and muscles, aerobic exercise like swimming, cycling, rowing and hiking, enhance cardiovascular endurance, and anaerobic exercises like functional training and weight training strengthen muscles.

There are a lot of different sort of fitness equipment available today to cater to the needs of all the exercise forms mentioned above. Using gym equipment on a regular basis as per the guidance of physical trainer will pave way for getting a healthy and chic body.

Fitness equipment can cater to different purposes that include weight lose, muscle gain and shaping up your body to a desired form. The gym is the best place to learn and practice exercises using this gear however it is not always possible to get to the gym so why not set up one at home? It is also important to get proper guidance from a fitness trainer and practicing it to perfection with dedicated effort in order to strengthen your body and improve your life.

The availability of a variety of gym equipment to cater to various purposes have made exercises an easy affair. According to the purpose, one can choose a particular kind of equipment, which allows him or her to get the desired result with less effort. The advance of more sophisticated and multi-purpose multi gyms for home use have popularized the home gym concept. Gym equipment online retailers have the latest fitness equipment available in the market. All the information about gym equipment is included in this website and the customers who wish to buy fitness equipment can purchase it online or call us directly on 1800 614 491.

If you wish to buy fitness equipment, doing online purchase is the best option. The hassles of today's work atmosphere and the side effects of pollution, lifestyle-related diseases and various other communicable diseases have spread awareness among people. People are more health conscious than ever before. The reduction in physical activities and limitation of time for doing exercises have made gym concept more popular. More and more people are preferring fitness equipment to build their body and to maintain health.

2. Drink plenty of fluids. Your muscles are made up of over 70% water. The least bit of dehydration reduces protein synthesis, zaps muscle strength and inhibits the growth process - not to mention increases your chance for injury. The cheapest supplement of all - water - should be used extensively. Aim to drink at least 1 litre per 25 kgs of bodyweight - everyday. If you are ever in doubt as to whether you are drinking enough water, just do what I do and drink more!

3. Get Plenty of Rest. You all should know by now how important the recovery process is. If you do not recover from your workouts, your results will be ZERO. Be consistent with the amount of sleep you get each night and the amount of times you get to put your feet up during the day as well. Additionally, make sure you schedule some time away from the gym every few months. This will do your physique (and your mental psyche) a world of good.

4. Train heavy, train smart, and train for growth. This requires heavy weight with relatively low reps. By low reps I mean anywhere from 3 to 6. Overload is the true key to effective muscle gain. Avoid the temptation to follow the rest of the gym crowd in pumping away - train heavy, train smart and train for growth.

5. Challenge yourself. Always strive to train heavier and reach a new level of intensity. Muscles adapt rather quickly. Constantly challenging your limits forces your muscles to adapt and grow. Overload training is designed to continually challenge your muscles with intensity and overload. If you can lift 100kg this week, shoot for 105kg next week.

6. Train one body part per day. This allows for greater intensity, shorter workouts, and greater muscle stimulation. When you train only one body part per workout you are able to harness more mental and physical intensity during that workout. More intensity - more growth.

7. Supplement every day! It's important to supplement on the days you don't train as well as the days you do. Your muscles are actually responding to your training in the form of growth on the days you are not training. It's important to keep your hormone, protein and nutrient levels high during this critical recuperation period.

8. Consistent approach to Nutrition. Remember, it is the food you eat, which turns into the muscle you so badly want. Garbage in = garbage out. Focus on good quality muscle building nutrition on a consistent basis, and it will make the process a whole lot easier.

9. Be True to Yourself. What do I mean by this. It means that you must give 100% to all aspects of your lifestyle. It is this total commitment which will enhance the results.

10. Enjoy life's other experiences. There is no point to having a 'buff body' if you have no-one to share it with. In your quest, do not neglect the family and friends who support you, otherwise you could end up a very lonely athlete. Along those same lines, just because you go to the gym doesn't mean you cannot enjoy other activities as well. It all comes together in a balanced lifestyle.

Believe it or not, not many people know how to warm up effectively. Don't get me wrong, by the time they get to their first working set they are well and truly warm, but that's the problem. Many people simply over do it. Before you even pick up a weight, you must have a clear objective in mind of what you are going to accomplish during that set. It doesn't matter if it's a warm up, the 1st set, or last set, you must be focused on the task at hand. That's why the best way to view a warm up is the way you view your actual works or whatever. What you need to do is distinguish what you are there for, and what is classed as acceptable behaviour. If you are there for the sole purpose of building some quality muscle, then leave the chit chat for after the session. You need to start switching on NOW.

Start by visualising your upcoming workout, your exercises, sets, reps, weights, how it feel etc. This will give your mind a clear picture of what you want to achieve.

Cardio Warm Up - Physically, this is not really needed as specific warm ups are more effective, but is a great way to increase your focus and re-evaluate your goals. After your pleasantries with your training partner (that's if you have one), jump on a piece of cardio equipment for a brief 2-5 min session. During this time start to block all outside distractions and focus on what you are there to achieve. This is not to tire you, but to help you improve your mental state. This signifies the start of your workout.

Exercise Specific Warm Up - The best way to warm up a muscle is to perform the exercise that you will be doing. Say, if you are starting with bench press, then you warm up on bench press. This targets the exact area that you will be training, minimising injury and increasing your chance of growth. How many sets do we do? The million dollar question. Every person is slightly different in his/her needs and individual needs can vary from day to day. Generally though, it only takes 5 sets to be both physically and mentally ready to tackle the heavy stuff. For an example of an effective warm up, we will again use the bench press with a top weight of 100kg (225 lbs) for 6 reps.

Set 1 - This is the first set we do for our intended exercise and we choose a very light weight. We use this set to loosen up the joints and gauge how the exercise feels. Usually, for most people about 30% of our work weight provides ample resistance and we get 12 nice, controlled reps. Remember, we want to perform these reps exactly the same way in which we perform our work sets because we are 'preparing' ourselves for what's coming up.

Set 2 - This time we pop some weight on, again loosening up our joints and focusing on our performance/form. We load the bar to approximately 50% of our working set weight and pump out 6 east reps.

Set 3 - The tempo is picking up a little now. We load the bar to approximately 65% and pump out 4 reps. Remember, we focus on performing the reps exactly how we want to during our work sets. Slow, controlled negatives and explosive contractions. We also increase our mental focus, pushing aside all outside distractions.

Set 4 - We load the bar to approximately 75% of our work set weight, and pump out 2 reps.

Set 5 - This is our final warm up set - 90% and 1 rep only. This set is important because it is our last chance to feel comfortable with everything pertaining to the exercise, plus is a good guide to how the actual work set will feel. We are also mentally prepared and totally focused on the task at hand.

Set 6 - This is our first REAL working set and you give it absolutely everything, for up to 6 muscle building reps.

A Quick Summary Start focusing the moment you get to the gym:

*The cardio warm up signifies the start of your training session - switch into gear

*Set 1 - light, 12 reps

*Set 2 - 50%, 6 reps

*Set 3 - 65%, 4 reps (include brief stretching and increase mental focus)

*Set 4 - 75%, 2 reps

*Set 5 - 90%, 1 rep (100% ready, both physically and mentally)

*Set 6 - 1st working set, going HARDCORE So as you can see, this is a lot shorter than the traditional warm up, but a lot more efficient, and effective.

Now that's just for the first set. For every other set that you perform remember that you are now as warm as you are going to be and there is no need to follow this structured protocol. All I ever do is grab a light weight and perform a few reps. What's this does is lets you get a 'feel' for the upcoming work set - and serves no other real purpose. If you are confident that you could launch straight in and perform your heavy set without this 'feel' set then there is no need to. If though you have trouble establishing the mind/mind muscle connection without this 'feel' set then I highly recommend you do one or two - I always do.

Firstly, if this article is targeted at you then CONGRATULATIONS are in order. To recognise the fact that you would like to change your current lifestyle, before you even step foot into a gym is a big step. What is article is designed to do is to make the transition from the current you, into the super new and improved you much easier, and much more enjoyable.

Where do we start? Right from the beginning! You no doubt know the benefits associated with a fit and active lifestyle, so we are going to concentrate on one step at a time so we can make an efficient change. There is no need to rush in head first without a plan, only to waste valuable time in the coming months.

Now, who wants you to change? This might sound funny but beneath lies a very serious question, one in which can really make the difference between success and failure. So I ask you this. Is it your desire to change or is it someone else's? Is there pressure from your partner to lose a few kilos, or is it someone at work? Is it societies view on body size or even maybe a parent? If the desire to change is not YOUR goal, then it will be so much harder. If someone is pressuring you, and the goal isn't really yours, then do you believe that you will give the best effort possible - I highly doubt it!

Also, you will not enjoy yourself. If you do not enjoy a healthy lifestyle, then it will be so much harder to maintain and the chances will be that you will fall off the wagon and revert back to the current you. How will you feel knowing that you once made a change, only to slip back again? If it is YOUR desire to change, then you will put forth the best effort possible. This is because you will be doing something for yourself, not for someone else. And when you are trying to do something for your own self-satisfaction, you always seem to succeed, no matter what the obstacles may be.

What do I need? Desire! You must really want to change, so bad that you can taste it. It must be the driving force behind you each an every day. It should not consume your whole existence, but it needs to remain a constant thought. Then you will be continually reminded of your goals, and what you need to do to achieve them.

No, really, what do I need? OK, you have accepted the challenge and decided that it is something that YOU want to do. So what do you need to do! You need to focus on a combination of diet and exercise, not one nor the other. They both work together to create changes the quickest way possible.

Equipment - What do I need? A good, comfortable pair of athletic shoes for starters. You do not need to runout and buy the latest NIKE catalogue just because you want to get fit. A pair of shoes will do for starters. At the beginning of any exercise program, consistency is the key. To run out and buy all the new gear might end up being a little over whelming so we need to start slow. If you have never exercised before, it could be in the form of a five-minute walk every day. Hardly enough to make a change you say - exactly. But for someone who has never exercised before, it is a big deal. It might only be five minutes, but you are doing something every single day. What this enables them to do is to become used to exercising on a consistent basis, and start to build up incredible exercise momentum. In the end, exercise will become second nature. So when the transition is made from walks around the block to the gym/PT studio, it will be much easier to stick too.

Weight Training - Weight training will make the biggest change to your body within the shortest amount of time. Do you want to know how to make it work even better for you - start off right? So many people do not know how to weight train properly. They go into the gym, look what everyone else is doing, then imitate. They never take into consideration their own goals, or physical characteristics, and as a result, end up like everyone else. Dedicating years to a healthy lifestyle, with little results to show for it. You are different and you deserve results right away. Let me tell you that it is possible to get results from the very first trip to the gym, so don't waste another moment thinking about what could only be, when results are waiting to happen for you now.

In reality, wouldn't life be great if we never had limitations placed on us and we could focus 100% on what we wanted, 100% of the time. Well in NeverNever Land this might be the case, but here on planet Earth there will always be something holding us back. This is unavoidable. But there are some limitations, which we can avoid. There are many limitations which can be detrimental to your performance.

Limitations placed on you by people around you. Many times you cannot avoid certain limitations. Say you go into the gym fired up to do weighted chins, yet when you get there for the life of you, you cannot find the weight belt. This will seriously slow your motivation for a split second, until you refocus your priorities, and realise you can perform the same function on the pulldown machine. Even though this was unavoidable and you didn't see it until it was upon you, you could quickly take charge and move on.

There are some though that cannot be so quickly recoverable. There is nothing worse when limitations are placed on you from those people in your inner circle. Your family and close friends are the people who have more influence over your life than anyone else. We all strive to have there acceptance, yet many times what they think is good for you, well, isn't in YOUR best interest.

Give me an example? Well we all know that overload is the key to muscle growth - right. Hard and heavy training is the key. There have been times when I feel as though I am training well, the weights are slowing creeping up and I am feeling pretty good. Then what will happen is one of my 'non-competitive' training friends will watch me train. I will do a set, taken to positive failure, and feel pretty good about myself. I will turn to them and be taken back a little cause they have a look of shear horror on their face. 'You are gonna kill yourself if you keep training like that', or 'who are you trying to impress by going so heavy' and just some of the comments I have been greeted with.

Now you could only imagine what effect this will have on me. I am grateful that they care enough about me to be concerned for my welfare, but unfortunately, those comments will have more of a negative impact then anything else. I will start to question my own beliefs and what I know is right. Why? Because these people care about me and i care about them, and I want to be thankful for their concern. But in the end I am the one whose agenda I am following, I know what I am doing it and I know what is best for me.

The problem is that they do not know, want to know or care about my dreams. During times like these, I will explain to them what I am indeed doing, and the reasoning behind it, because this is a limitation (negative comments and self-doubt) that I cannot afford to have. The same can be said for diet. 'Why are you eating that stuff', 'surely a little piece of cake won't hurt you', or 'can't you be NORMAL for just one day' are all negative comments I have received relating to nutrition. The problem here is the same as training. Often, they do not realise that building maximum muscle is a 24 hr a day process and I need to focus on a consistent nutritional intake, one which is right for ME.

You see, this to me IS NORMAL, and often more times than not, my inner circle does not realise this. I will always take the time to fill them in on what's going on, so to speak, so I am not confronted by these same limiting questions again.

So how do you avoid this? You basically have two types of people. The person who will support you matter what, and the person who will try to pull you down. You should try and surround yourself with people who not only care for you, but the people who support (and accept) what you are doing. Yes you want them to show their concern if it is genuine, but in the same time, be able to appreciate the fact you do indeed know what your doing and you are doing so for one very specific reason - because YOU want too. You only have one life to live, and as such should try to make it as rewarding as possible. If that means disassociating with those who do not accept your goals then so be it.

You only want to share your life with those people who accept what you do, and who you are, for it is only then that you will find balance. It is only then that you will even have a shot of reaching your goals.

The range of equipment available on the market is constantly changing, the best way to keep track with the changing trends in gym equipment is to have a chat with a gym equipment supplier and ask for their professional advice to suit your needs. Whether you are looking for weight machines or resistance machines that include friction machines, spring-loaded machines, fan-loaded machines, fluid-loaded machines, bull worker, hydraulic equipment and whole body vibration, all your requirements will be fulfilled by the gym equipment retailers.

Fitness can be classified as general fitness and specific fitness. People who are eager in general fitness should have to train in fitness equipment that could improve their overall fitness level. While on the other hand, those who are focusing on specific fitness should work out on specific fitness equipment that could fulfill their specific fitness needs. Obese people would like to do specific fitness training that allows them to shed weight, while slim people who like to gain weight would prefer fitness exercises that enhance their muscle. The usage of dumbbells and weight bench will also vary according to the specific purpose of the person.

If a person plans to set up a home gym, he or she can opt for either indoor or outdoor gym. The selection of gym equipment depends on the space availability. A perfect gym is inevitable for getting physical fitness training; a careful selection of the equipment is needed for a perfect gym so make sure you contact us to discuss your exact requirements.

So fulfill your dream of having a muscular body using the equipment that best suit your requirements.

Dumbbells and barbells : These are one of the most important weight training equipment through which you can perform different types of exercises which can develop your muscles. These are used appropriately for forearms and chest exercises and may be available in different sizes, shapes and grips. As far as barbells are concerned, these are of 2 types: Olympic type and standard type. A normal Olympic barbell is 20kg in weight, 7 feet in height while a standard barbell is about 10kg in weight and can vary from 160cm to 213cm. According to experts, barbell squats are the best body building exercises.

Exercise bench and exercise bar: The third most important gym equipment is the exercise bench which may be declined, inclined or flat. This bench is used with exercises of free weight lifting like bench press. An exercise bar includes a pushup bar, chin-up bar and pull-up bar. These versatile bars add variation to your exercises, giving you a well toned body.

Squat rack and dip station: This is used for performing heavy exercises like partial bench press, dead lift exercise and squat and is also known as a power cage, power rack and squat cage. A dip station is extremely helpful in developing shoulders and in attaining stronger triceps and thicker delts.

Stationary bikes and leg press machines: Also known as exercise bikes are the equipment which consist of saddle, pedals and handle bars that are created like a bicycle. Some bikes are upright while others are recumbent and are necessary equipment for a person's general fitness. Leg press machines are strength training equipment which are used for performing leg exercises. In such an exercise, you have to push a weight through your legs so that your leg muscles are strengthened.

Hyperextension machines and glute ham raise benches: These equipment are used for developing back and defining hamstring muscles. Bow flex machine is equipment for strength training exercises which was recently launched into the market in 2006.

So, whether you are working yourself out to lose your weight, to put on some weight or to tone up your body muscles, you will definitely need the above mentioned gym equipment to obtain the desired results. A well toned figure is considered to be a symbol of good health and you will give a message across that you are a health conscious person. Exercising regularly will not keep your up to date and at your prime health, it will also help you in looking good and attractive among your friends, colleagues and family members.

When it comes to having your own home gym, you just want to decide which equipment is appropriate as per your needs and requirements and get the one for yourself. Initially, you may find it difficult to stick to the exercise regime you set for yourself and you do not need to worry about that. More than 50% of people fail to stick to their exercise regime and that is what that should never be neglected.

One of the best advantages of having a home gym is that you can do your exercise whenever you get time and no matter for how long. If you are considering about doing aerobic exercises, then you must be knowing that aerobic exercises are far more effectual than strength training and help a lot in losing weight quickly and easily. Whatever kind of exercise you are doing, it is definitely helpful in keeping the muscles strong, the body in shape and the heart strong. If you are new to strength training exercise, then you will be confused with such a huge variety of home gym equipment available in today's market.

Even if you have the most updated and best quality gym equipment, it will be useless and sometimes even harmful for you if you are not using the equipment properly. Therefore, it is advised that you seek guidance from a professional exercise trainer so that you do not keep wasting your time and strength on an exercise that is making you no benefit.

Gyms are no longer a regime of men, but with increased consciousness and a need to remain up to date, an increasing number of women are also buying gym equipment and are registering themselves in the gyms. Whether you are a man or a women, an old person or a young person, you can join a gym in your local area and get yourself going. If you do not want to get restricted within the time limits of a professional gym, you can purchase gym equipment of your own so that you can work out at your own convenient time and place. You will not need to stand up in queues to get your chance to try out a particular machine at a gym and that is why it is better to have a home gym of your own. Purchasing a gym will prove to be a wise investment from your part as the health benefits provided by it is really worth it and you will be proud of your decision.

Obese people may like to work out at gym for weight loss, while lean people may prefer exercises for muscle gain. Body fitness can be broadly divided into two, they are: general fitness and specific fitness. Most of us opt for general fitness as specific fitness is linked to the task-oriented fitness training to perform specific aspects of activities or sports.Basically physical fitness in the real sense includes cardiovascular fitness, body composition, general skill training, strength training, muscular endurance etc. Making use of fitness equipment for doing exercise is the ideal way to gain physical fitness. Fitness equipment include treadmills, dumbbells, weight bench, stationary bikes, hydraulic equipment such as a back brace etc.

The fitness expert available at the gym is the authorized person who can guide you properly to use all the above mentioned fitness equipment. Doing exercise in a proper way will bring the real benefit to your body. After learning the basics of ways to handle the gym equipment, one can opt for home gym option as that would provide you with more comfort. There are several online retail outlets that sell branded gym equipment that suit all your needs and budget. One will stumble for choices while selecting particular gym equipment from the wide choices of equipment available to them.

There are several things that have to taken into consideration before setting up a home gym. Space limitation is the first thing that has to be considered before buying gym equipment, because selection of equipment will hugely depend on that. If the space for gym is small one can opt for multi-purpose fitness equipment that occupy less space. If the gym is spacious then the choices are limitless. Please contact us with your space limitations and budget and we can happily work out an equipment package to suit your needs.

So equip your body to overcome all physical barriers by using fitness equipment!

So what's the best 3 out there and how best to use them?

We are often asked what are the most effective Sports Supplements to use. Not a day goes past when it seems that either another product is released or another company starts operation. This can sometimes leave us totally confused so I can only imagine how a novice trainer with no expierence can feel. This is why some of the not-so reputable companies pray on the novice trainer. They target this group, spinning their advertising hype trying to make their quick sales, leaving the client totally confused with their lack of progress and empty wallet.

So what is effective in the big bad supplement world? OK, lets work out the mechanics behind building muscle. We all know that weight training is just the stimulus to enable you body to build muscle. But training is just the trigger; we need the ammunition to finish the job. Building muscle, apart from training can be summarised by nutrition, intensity and recovery. By focusing on these three areas we will be able to gain all the muscle we can ever hope for - naturally and whilst remaining healthy.

Nutrition - Protein = Muscle. The quality and the way in which you approach nutrition are vital to any type of success that will be achieved. Most people have heard the phrase you are what you eat' Well when it comes to gaining muscle and losing bodyfat this is more relevant then ever. When it comes down to it, muscle is protein and protein is muscle. By using an effective protein supplement you can dramatically increase your strength, muscularity and potential for new muscle growth. But now it gets confusing. Every supplement company out there had a protein product on the market, whether that is a powder, bar, desert etc. Deciding on what you want and when you need to use it will determine what you use and the results you will expierence. Different types for different needs.

I like to place protein powders into two separate categories:

1.Food

2.Supplement

Confused yet, let me explain. The protein powders on the market these days are generally made from Whey powder. Whey was once a waste product used in the dairy industry when they manufactured cheese. Today, it is a highly effective nutrition supplement. Depending on whether we class a product a 'food' or a 'supplement' solely depends on its ingredients and when it is best used for maximum results. Depending on whether we class it as a 'food' and 'supplement' all boils down to ingredients and absorption rates in the body.

Protein Powder - Supplement. The more refined and processed the powder is, the quicker it can be utilised by the body. The type of powder, which is utilised quickest, is 100% Hydrolysed Whey Protein Isolate. Closely behind Hydrolysed Protein is Whey Protein Isolate. These Proteins are best used directly after training. What happens when you train is when you finish your body is in a highly anabolic (growing) state. To capitalise on this you need to feed your body quickly and effectively. If you do not, you body will start to break down existing muscle tissue to obtain the necessary building blocks (Amino Acids) to repair the trained muscles. The reason you should drink a Hydrolysed protein supplement at this time is that it is broken down an utilised by the body quicker then any other product available. The nutrients in Hydrolysed whey are in the blood system within 20 minutes feeding hungry muscles. This is why we class this as a supplement. During the rest of the day we want to feed our bodies a constant supply of nutrients. Hydrolysed whey has been specifically designed to be quick acting so is not as effective as other varieties for this purpose. Enter the 'food' protein Powder.

Protein Powder - Food. The key to building muscle is to supply your body a constant supply of nutrients, every 2-3 hours. If you are going to consume a protein drink as a meal then you need to consume one in which will supply nutrients until your next feeding. Enter the Protein Powder Meal Replacement or Synergistic Protein Powder. In the above table you noticed that there was 4 different types of protein. We will focus on Whey Protein Isolate, Whey Protein Concentrate and Calcium Caseinate. Soy Protein is another variety but due to its high level of Phyto-estrogens is not recommended for males with muscle growth in mind.

Different types of Whey all have a specific role. You will recognise Whey Isolate from the above paragraph. We use this due to its fast acting capabilities. Whey Concentrate is used because it is slower acting them Whey Isolate and Calcium Caseinate is used because it is slower acting then the previous two. When used all together, the end result is far superior product then if using one single source of protein. When consumed, we have a steady supply of nutrients entering the system, supplied over a period of several hours, which is so vital for muscle growth. This combination is not only Anabolic (muscle growth producing) but also Anti-Catabolic (reducing muscle breakdown). This is like your insurance policy in regards to muscle growth.

A couple of these 'food' meals a day can greatly contribute to your success in and out of the gym. To sum it up, use a 100% Hydrolysed Whey Protein Isolate directly after training and use a combination of on Whey Protein Isolate, Whey Protein Concentrate and Calcium Caseinate during the rest of the day as either meal replacements or meal enhancers.

Intensity. Intensity is what it's all about. The greater the intensity you train at and the more energy you have for training the better your results will be. The one supplement which has been proven to not only substantially increase training intensity and energy, but dramatically increase lean muscle gains as well is Creatine Monohydrate.

Creatine is bodybuilding's ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It's no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don't already).

Creatine's ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles' growth too-making muscle fibers bigger and stronger. Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates.

Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass! As you may have noticed Creatine is one of those supplements that 'every' company out their produces. This is good in a way that it brings the overall price of this supplement down making it more affordable for more people, but it also lets in the hungry money sales types into the equation. This means that with some products the quality is questionable. When buying a creatine product, ensure you buy a reputable brand from a proven. To put it simply, Creatine Monohydrate is able to:

* Increase Muscle Torque

* Increase Muscle Cell Volume

* Increase Muscle Energy

* Increase Muscle Strength

* Increase Muscle Endurance

* Enhances Recovery

So, how do you use Creatine Monohydrate? To start with, you need to load on Creatine to 'saturate' your muscles creatine levels. The reason we do this is because the greatest effect will be achieved and the chance of growth highlighted in this saturated state. To effectively do this you would take 4-6 x 5 gram serves a day for 5-7 days. Afterwards for would follow what is called a 'maintenance' dose which is 5-10 grams a day for 1 month. Afterwards, you can either take 2-4 weeks off Creatine Monohydrate or you can directly follow the loading process again.

Some people feel like they need to take a break from this supplement but there is no research to prove that this is needed - it all comes down to personal preference.

Recovery. You might be using the most effective training program in the world, have the most dedicated of training partners and a faultless approach to nutrition, unless you fully 'recover' between training sessions you WILL NOT achieve your goals. Recovery is so vital to the success that you will expierence that if it is only marginally affected it can spell disaster for your fitness goals. So how do we enhance recovery?

* Use an abbreviated training program focusing on compound movements

* Train each muscle group only once a week

* Try to get as much sleep as possible (the ideal 8 hours is good)

* Have a sound nutrition plan eating good wholesome food

* Each regularly - every 2-3 hours (and that includes night time as well)

* Take a week off training every 8-10 weeks

* Don't used so called training techniques as Forced Reps, Supersets etc (anything that will hinder recovery)

* Use L-Glutamine

The last point, using L-Glutamine has been singled out by many people as a so called 'secret weapon' in their recovery process. There is nothing 'secret' about L-Glutamine so lets have a look at what it is and what it does.

Glutamine literally drives muscle building nitrogen into the muscle cell where it is synthesized for growth. In a recent release of the prestigious American Journal of Clinical Nutrition, the results of a study on glutamine revealed that a single oral dose (less then 5 grams) of glutamine elevated circulating growth hormone levels by over 400%! That's right - 400%! Significant? You bet your ass it is. With L-Glutamine you'll be able to effortlessly increase your growth hormone levels by over 400%!

By keeping a consistently high level of circulating growth hormone, you are able to combat the catabolic effects of weight training, harness the anabolic activity of increased glucose and amino acid uptake, improve whole body nitrogen retention, and increase lean tissue protein accrual. Supplementing with L-Glutamine may just be the most effective way of assisting new muscle growth! So there you have it.

By supplementing your training with good quality Whey Protein, Micronised Creatine Monohydrate and L-Glutamine, you have all the bases covered. You are supplying your body with high amounts of Protein, increasing your Energy and Intensity and enhancing your Recovery. Now all you need to do is go out and attack those weights like never before.

How eating 'clean' can make all the difference

Many people throw around the term 'eating clean' whilst they don't actually understand what it is. Basically, a 'clean diet' means only eating foods that will help you build muscle, lose body fat, maintain the development of your physique, or a combination of all of these fitness goals.

There is really no clinically agreed upon definition of a 'clean diet' but this expression usually refers to sacrificing all of the delicious, fattening foods that are eaten primarily for pleasure in order to reach your ambitious physique-enhancing goals in the quickest amount of time possible. Your body is basically a machine.

Depending on what fuel source (food) you put into the tank determines the performance it delivers. How many times had you gone out and had a BIG night, you know, too much eating, and way too much drinking. How do you feel the next day? For most of us, you would feel like crap. You might make your way to the gym but you feel sluggish and tired, your mind is wandering and you just don't feel yourself. Now jump to the other side of the tracks. When you follow a sound nutritional approach for any length of time how do you feel then. You jump out of bed in the morning, you feel strong and focused, your lifts are going up in the gym and you just feel good.

It all boils down to this:

What ever you put in your mouth will in one way or another effect how your body moves and feels.

You must FUEL it in a way so it performs at its best all day, every day (sounds like a car add). Well, you body is like a car. A clean diet is just like filling up on premium fuel when you are at the servo. You will have more grunt, more acceleration, more speed and better performance.

Eating clean will give you more speed, strength, stamina, make you feel better, and is one step closer to better results. DO NOT hinder your results by filling up on anything less than the very best. Now would you fill your brand new Lamborghini Diablo with regular fuel - NO WAY. The same can be said for you. Compare yourself to the regular person. You train you ass off so you are not the clapped out Valiant that so many people perform like. To stay out in front, go for the premium every time. If you want to be average, then eat average.

By reading this, you are acknowledging the fact that you are indeed exceptional. You are a fighter and you desperately want results. Then make sure you enhance those results with a sound nutritional approach. Follow a clean diet focusing on quality protein, moderate amounts of low glycemic carbohydrates and an ample supply of good fats. Also, enhance you diet with an adequate supply of essential vitamins and minerals, and definitely drink more water then you are currently drinking now. By doing so, you definitely give yourself the best chance to achieve MAXIMAL RESULTS in MINIMAL TIME.

DIET - A simple enough word with a simple enough meaning. Ask anyone who is either weight or health conscious,and be prepared for a multitude of answers, views and applications. To most people though, they have the totally wrong view when it comes to diet, and as a result, can waste many months if not years training away with little or no results. This is the reason why I think the common definition of 'diet' should be deleted from everyone's vocabulary.

To most people, diet refers to going without. If you are on a traditional diet, you eliminate all the tasty, often not so nourishing food from your diet and try to 'starve' yourself to perfection. Whilst the determination is there, most get confused in its application. I ask you this, what is a diet - for you?

Different people with different goals, lifestyles, stresses etc, all need unique dietary requirements to suit their own needs. Your diet must reflect not only what you are doing, but what you are also trying to accomplish. In the traditional sense, if I were to go on a diet, I would cut my calorie consumption down, live on salad and most likely exercise like crazy as well. Now would a traditional dieting approach work if my sole goal was to build maximum muscle - nope! This is where traditional thinking needs to be changed, and this is the reason why I do not like the word diet.

From now on, we will use nutritional plan. Your nutritional plan can often make or break your efforts in the gym so it is something that needs to be right - for you. To best devise what the ideal nutritional plan is for you, you must ask yourself the following 5 questions and be able to give an answer to each:

* What are my goals

* When do I want my goals by

* How determined will I need to be to reach my goals

* What can I do to guarantee my goals

* What do I need nutritionally to reach my goals

When you come up with your own answers, you will see that your nutritional plan will be different to someone else's. If your goal is to lose a lot of unwanted body-fat, it would be different to say that of a tri-athlete's. See what I am getting at. We are all unique individuals with different goals and limitations, so we need variation from one another. As long as we follow the basic dietary guidelines, which are detailed in this website, then our goals are only a short step away.

Remember, the word diet often means calorie deprived, hunger inducing, result limiting eating plans, where a specific nutritional plan means results, results, results. Say good-bye to that carrot and cabbage diet for good and say hello to efficient, goal producing, functional nutrition.

The Ultimate approach to Maximum Muscle

No matter how dedicated you are to your training and no matter how careful you are with your diet, without an effective work-out strategy, you will only be left with minimal results. The one style of training which has been proven to produce the most dramatic results in the shortest possible time is Overload Training.

In regards to overload training, here are some pointers to stick by:

-                     Always train bigger muscle groups (chest/back) before smaller ones (biceps/triceps)

-                     Always use functional, compound movements before isolation movements (bench press instead of cable crossovers)

-                     Every training session, you need and try to lift more weight then you did the session before

-                     Don't race between exercises - it is not a cardio session. Wait for your energy system to recharge

-                     Intensity is key. Try and train harder, not longer

-                     Train each muscle group only once per week

-                     Sore muscles do not indicate muscle growth.

So there you have it. As you can clearly see, if you want results and you want them NOW, then overload training is the way to go. Leave the isolation exercises and the 'feel the burn' to the wannabe's, You now know what you need to do!

Is it really neccessary for maximum results?

In ones never ending quest for hugeness/leaness, the one aspect, which is so often overlooked is Cardio Vascular Fitness. Little do people realise that depending on how fit your are can also contribute toy your success/failure rate in the gym.

So how does one improve their cardio vascular fitness?

With high intensity exercise of course!

That is both high intensity weight training and high intensity aerobic activity.

Generally, when people try to lose unwanted bodyweight they take an easy approach with their cardio, trying to keep their heart rates low to get into the 'fat burning zone' - what bunk! By doing so we miss out of the vital cardio vascular benefit. We all know by now that high intensity cardio is the best way to combat unwanted body-fat, so you get to kill 2 birds with the one stone. There are a lot more benefits to having a high cardio vascular fitness level then simply being able to run around the block without blowing out of steam. Here are a quick 5 to help get you motivated:

* You'll live longer. According to new research, physical fitness is the most important determinant of mortality, even more important than blood pressure or cholesterol levels and use of tobacco!

* It also appears that in addition to promoting a longer life, intense exercise also reduces the risk of diseases such as cancer. In a recent British study, it showed that men who exercised intensely at least three times a week showed a 24% reduction in the risk of all types of cancer!

* The fitter you are, the more efficient the body becomes in its physilogical functions on a day to day basis.

* A fitter person is more resistant to common ailments such as colds and flu's.

* Increased fitness speeds up the body's metabolism, reducing the chance of storing excess calories as bodyfat.

So as you can see, there is no point to having the body of a Greek God is you have the health of a sick Goldfish. Make having a high level of Cardio Vascular fitness a priority in your fitness endeavours and you will truly reap the benefits of a healthy lifestyle.

Think back to the latest family gathering you had where you hadn't seen people for a long while. When they find out that you train and eat a healthy balanced diet, they say things like 'when will you eat normally again?' Didn't you know that pizza and beer is a normal meal for most people. So what we will cover here is just a general overview of what good nutrition is. We will not go into specifics about what's good for what sport etc, just a brief overview.

Macronutrients - Macronutrients are the 3 different classifications of food. These are Protein, Carbohydrates and Fats. No matter what you eat, food is comprised of either, if not all 3 of these macronutrients.

Protein - Proteins are the 'building blocks' for all living cells in the body. Everything from your hard earned muscle you train for, to your skin, bones, organs etc are all made from protein. As you can see, protein is one pretty important substance. The biggest debate has always been how much protein do you need?

In the old days, the recommended daily amount was as little as 1.0 gram per kg of bodyweight. So this means that for a 100 kg hard training athlete they only need 100 grams of protein a day. Sorry folks, but you need a hell of a lot more. How much you say? Well, your protein consumption should be based on your total nutritional intake. On average, 50% of your daily calorie intake should come from high quality protein. You should focus your protein intake on such things as lean beef, chicken, fish, lite and/or skin milks, and supplemental protein powders, consisting of both whey proteins and calcium caseinate. Many of you will be a little confused now. Have you ever heard that too much protein, esp more than half your daily calorie intake is bad for you. You know, too much protein puts too much stress on your kidneys etc. Rest assured that this is not true.

To date there is no published evidence that a high protein diet produces any negative effect on metabolism in bodybuilders or any other type of athletes. Recently, a comprehensive study completed by Jacques Poortmans and Oliver Dellalieux, concluded that high protein intakes of 170 to 243% of the RDA show no toxicity, dehydration, calcium loss or impairment of kidney function. Also, the researchers cautioned that some of the upper-end clearance range.

Carbohydrates - Carbs are the 'fuel' that our bodies need to function. Too little carbs and you become slow and sluggish. Too many carbs and you can have a little battle with the bulge. So what is the ideal amount of carbs to eat, and what sort of carbs are best? Amounts - Typically, carbohydrates should total on average 40% of your daily calorie intake. At this amount, you will obtain enough energy to power you through the day, yet not so much as to cause increases in fat.

This is a 'very' rough guide as well as activity level also plays a HUGE role in determining your ideal amount of daily carbs. For example, if you had 2 bodybuilders pretty much the same (both male, 25 and 80kgs), yet one sits behind a desk all day and his counterpart works in a high demanding physical job, the later will need more carbs (and total calories) to get through the day and still have enough to train and for recovery.

Carbohydrates used to be split into 3 different groups: Simple, Complex and Fibrous. Simple are your sugars and processed items like Soft drink, Complex are your typical pasta's, rice, grains etc and Fibrous are your vegetables like carrots and beans. I think this is a little outdated and I feel most of the fitness community feels the same way!

Today, we realise the Glycemic Index (GI) rating is more relevant when it comes to carbohydrate choices for one simple reason - it is more accurate. If you go by complex for instance, is all rice equal, right - wrong. Calrose rice has a GI of 87 while Basmati has a rating of only 58. Both these rice's will have different effects on your body, yet both are essentially classes as complex - see what I mean.

Now focusing on GI for carb intake, how do we tie this into our eating plan? You want to focus most of your carb consumption around low GI carb sources (excepting around training times). When it comes to your body storing energy, Insulin is king. It is a fluctuating Insulin level which can result in massive weight gain (and that's not lean weight). This is caused when you follow the general yo-yo diet all day of snack foods, take away and soft drink.

To keep Insulin levels low, you should be focusing on low GI carb choices. Foods such as Basmati rice, rolled oats, sweet potatoes and an abundance of vegetables will do the trick nicely. By doing so, this will keep your blood sugar level nice an low, allowing for a more steady release of carbs other a longer period of time. This also enhances the fat burning process.

The only time you want to consume high GI carbs is directly before training and in the 3 hour window after training. This is when your muscles are more primed too utilise nutrients, and by increasing insulin levels, you open the flood gates so to speak, and your muscles literally soak up everything like a sponge. This will increase your chance of providing everything for muscle growth to happen and also greatly enhances recovery. But after the 3 hr period, back to low GI carbs.

Yes it sounds like a lot of mucking about, but trust me, it is the most efficient way to delivery quality carbohydrates, and the most effective. Remember, there is a purpose to what we do

Fat - By understanding that not all fat is bad, you can greatly enhance not only your results in the gym, but also your quality of life. As most people know, you want to avoid all saturated fats and eliminate them from your diet. These have no nutritional benefit for you at all, and in fact, can and will have adverse effects on your health.

A bypass operation because of a clogged artery, caused by saturated fat consumption never sounded like fun too me. It is a mistake to avoid all fats though. Most people know of the Omega 3's which are mostly found in fish such as Salmon, but there are some other great sources of essential fats as well.

Flaxseed oil is another popular product which is found in the fridges of most health food stores. You can also buy flaxseed (or linseeds) as seeds from a store, but if you do remember to choose the crushed variety. When still in tact, they are unable to release their oils when consumed. Eating the crushed variety does release it quite well, and when you add a tablespoon to your cereal in the morning, it develops a nice nutty flavour. With your daily calorie intake, fat should total approx 10%.

To sum it all up So there it is, a very brief intro to good nutrition. Just remember what might be good nutrition for you and your sport might not neccessarily be good for someone else. We are all unique in our individual needs and requirements so instead of taking what someone else says as gosphel, invest the time in yourself and find out what is GOOD NUTRITION for you.

In this article, we will quickly look at the different types of recovery and how to tackle each one effectively.

Phase-1 recovery

This is what I call the recovery between sets. As you should be aware of by now, when training in an overload manner, Adenosine Tri-Phosphate (ATP) is our primary energy source. Between each set of maximum intensity, you need to recover for a minimum of 3 minutes. This enables a minimum if 90% ATP replenishment. Any less, and you greatly reduce your energy output. You can see now why training techniques such as drop-sets can be counter productive.

Phase-2 recovery

This is what I call the recovery between training the same body part twice. You hear some people saying that it takes 48 hours for a body part to recover before you can train it again - what nonsense. If you train hard, you are nowhere near recovered by then. Plus, if you are recovered, what about the over-compensation? This is how it works.

When you train hard, after the workout you become sore. There have been a lot of theories behind Delayed Onset Muscle Soreness (DOMS), and the most respected is that during the lowering phase of the rep, tiny microscopic tears in the Sacromeres develop (little muscle tears). Now, you need to wait until these guys heal, and then they get a little stronger and bigger to handle that same stress again. Do you think this can all happen in 48 hours? Nope.

You need to wait a recommended 7 days before training the same body part again. In other words, if you train chest on Monday, wait until next Monday to train it again.

Phase-3 recovery

This is what I call it when you need to take an extended leave from the gym. Before you get all edgy over this, listen up. You need to schedule in periodic absences from the gym every 2-3 months to really benefit from all your hard work.

As we all know, intensity governs how hard a workout is. If we keep training day in and day out for months at a time, our intensity will drop, You might not realise it, but it most certainly does. By taking a week off every 10 weeks or so, this lets our body (both physically and mentally) recharge, and when we come back to training we are once again performing at 110%. There is no point training at 90% when it takes a 100% commitment to change your physique. For that week off, kick back and do as little as possible. Let your body take advantage of this time-out period, your goals will be better for it.

Summary

There you have it. You can now see how recovery varies, and to appreciate how important recovery is to your physique goals. Don't neglect recovery, because if you do the only person who will be effected is yourself.

One of the most common questions we get asked is what is the best way to burn fat and create a rock hard mid section. You know the same old story, every time I come you the gym I do my crunches, leg raises and so on and no matter how many I do I ain't getting those abs. You may be wondering where you are going wrong. If you told me that you train abs everyday, do your cardio 4 times a week, for up to 45 mins a session to reach the 'Fat Burning Zone', I would tell you there is a more efficient way. A Scientifically proven system that will burn fat faster and improve your fitness faster then you ever thought possible.

You mean, 'Effective Fat Burning'. Before we get into the real nitty gritty of fat burning realise this. Energy (calorie) balance will always determine whether you gain, lose, or maintain weight. Energy balance is the proportion of calories you take in versus the calories you burn up through metabolism and exercise. You lose fat only from a negative energy balance. One reason we have trouble losing fat is due to the body's ability to adjust energy balance by decreasing or increasing metabolic rate. To give yourself the best chance of success you need to monitor your energy intake (what you eat) and make the necessary changes when your body requires it.

The reason people's expectations are not reached when it comes to Fat Burning is because of how they approach it mentally and physically. To most, cardio exercise is the necessary evil when it comes to Fat Loss. No one likes walking on the treadmill for an hour at 60% of his or her max heart rate. It is SO boring. What if I told you I could reduce the time you spend doing cardio to 15 minutes a session whilst gaining you better results. To truly reap the benefits of effective cardio you need to get excited about it and put in the same effort as you put into your weights sessions. Without an intense desire to succeed and to constantly set new benchmarks into what YOU can achieve you will not succeed. You need to put everything into it.

I ask you this. When you are weight training you will constantly strive to improve. That improvement might be in the form of one more rep, or maybe even 1 more kg on the bar. By striving into new territory or at least attempting to each and every workout is what will make improvements. You don't just happen to put on 1kg of muscle and you don't just happen to do 2 more reps. You must force your body to change. Your body would rather be on the couch eating chips than in the gym. Your body is also a master at conserving energy (hence you're excess fat problem). The last thing your body wants to do is put on muscle and to lose some of its precious fat stores. Unless you strive each and every cardio session to improve you might lose a little fat but it isn't going to be a lot. It you are going to go through the effort of doing cardio why not do it as effective as possible.

As you realise when doing your weights, training is only a stimulus. By lifting heavy weight you provide a stimulus for your body to change, to become stronger and fitter. The same can be said for cardio. By doing cardio-vascular exercise you are stimulating you body to become fitter, leaner and more efficient. Now why would you only want marginal results? Why would you settle for second best or for less then optimal results. That's what people expierence everyday when they follow a 'traditional' approach to cardio exercise.

To truly expierence great results you need to view your cardio as you do your weights, do it HARD. People view cardio-vascular exercise all wrong when they want fat loss. They think they need to do a marathon session. What they don't realise is that by increasing the duration of a session you need to reduce the intensity. Whenever you do this you will reduce the likelihood of succeeding. It's as simple as that. I will ask you this question. If you are required to 'bust your ass' with the weights to get any kind of result why would it be different for fat loss. If all you had to do was move around 'in the zone', wouldn't the world be full of lean people. Look at the people in the gym with the traditional approach to cardio. They look as though they always have some flab to lose. They should be the leanest of the lot seeing how much they do.

Now I will put a whole spin on the issue. When do you burn bodyfat? Do you burn the fat whilst you are training or do you burn it after. The answer is both but the key is in how much total energy you burn. The traditional cardio advocates will tell you that you burn a greater percentage of carbohydrates with more intense exercise. Of course you will. That's the whole point of cardio exercise, to burn energy and increase your fitness. Another fact is when using a traditional cardio approach you will burn a greater percentage of fat per session, yes right again. So how can I say that intense exercise burns more bodyfat? Intense exercise STIMULATES the body to burn more energy and raise your metabolism. Using a traditional program you would exercise for say 45 minutes. During that time you will burn a little fat and will keep your metabolism elevated for several hours, increasing energy expenditure. Now by completing an intense cardio-vascular session you will increase your metabolism to an even greater level and it will be elevated for a much longer time.

It is your metabolism, which is responsible for the amount of energy that you use during a given day, therefore the KEY to the amount of fat you can burn. You see, you should not view the exercise as burning fat but view it as a means of increasing your metabolism. Increasing your metabolism is like replacing the 4-cylinder engine in your body with a V8. The bigger and more powerful the engine, the more fuel (food and more importantly, stored energy as fat) is used for day to day activities. By increasing the rate in which energy is burned when in a calorie controlled environment you will virtually be burning fat all day long. Imagine sitting on the couch watching 'The Simpson's' and being in the 'Fat Burning Zone' - how cool is that.

The bottom line is, if you are in a calorie controlled diet, the quicker the available source of Carbs are used the quicker your body will start to utilise stored energy- FAT. The quicker your body can start using fat as an energy source, the greater chance you have at getting leaner. More burned fat equals MORE FAT LOSS. This is the reason why dividing your current 30 minute session into 2 high powered 15 minute sessions can double the results you achieve. This is achieved because your body will utilise almost double the amount of calories for the combined same length of time. Mmm, interesting hey.

Burning fat is so simple but so many people manage to get it wrong. Want to know how to do it step by step:

* Nutrition. You need to be in a calorie-controlled diet. What this means is that you need to monitor what you eat each and every day. Why do we do this? The only way you lose fat is by utilising more calories in a given day then you take in. If you keep track of what you are eating and keep each days intake relative the same, this goal can be achieved so much easier. If you do not know how much you are eating get in the habit of writing everything down and then use a calorie counter and a Protein/Carb/Fat counter and work out your daily macronutrient intake and calorie intake. This way you know what you are eating to maintain the 'current' you, and can then make the necessary changes to clean up your diet and reduce calories. You need to follow a High Protein, Moderate Carb, Low Fat diet for the best chance of success.

* Cardio-Vascular exercise - Hard and Intense. Increasing your performance each and every workout is the goal here. Only when you put stress on your body and force it to change it will. As I said before, intense cardio-vascular exercise will increase your metabolism faster and more efficient then anything else, and this is the secret to effective fat burning.

* Mental Approach. You need to view cardio with the same mental focus and approach as when you weight train. Remembering that you never get anything for nothing, why will the illustrious 'six pack' be different? So many times I have seen people just wandering on a treadmill or pedalling endlessly on a bike. What is this achieving - not a lot? Get this. Once, I seen a guy on the treadmill walking away with his eyes closed. He was going so slowly that he didn't even need to look where he was going. So what do you think this is doing for his metabolism and fat burning abilities - I will leave this one for you to decide? Getting back to focus. You need to really attack you aerobic excise hard with the attitude that you MUST improve from the last session you did. It doesn't matter what form of exercise you choose, as long as you do it to the best of your abilities and continually make improvements. Train hard, train fast and to the best of your abilities to give yourself the best chance of experiencing successful fat loss and reaching your goals.

The Major Muscle Groups

When selecting exercises for your strength routine, it's important to choose at least one exercise for each major muscle group. This prevents muscle imbalances that can lead to injury. Let's take a look at the major muscle groups and a few of the exercises that target them:

• Gluteals - This group of muscles (often referred to as glutes) includes the gluteus maximus, which is the big muscle covering your butt. Common exercises are the squat and the leg press machine. The glutes also come into play during lunges, tall box step ups, and plyometric jumps.

• Quadriceps - This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg extension machine, and leg press machine.

• Hamstrings - These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine

• Hip abductors and adductors - These are the muscles of the inner and outer thigh. The abductors are on the outside and move the leg away from the body. The adductors are on the inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines.

• Calf - The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight.

• Low back - The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift.

• Abdominals - These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.

• Pectoralis major - Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine.

• Rhomboids - Muscles in the middle of the upper back between the shoulder blades. They're worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together.

• Trapezius - Upper portion of the back (sometimes referred to as traps). The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance.

• Latisimus dorsi - Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine.

• Deltoids - The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior deltoid.

• Biceps - The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.

• Triceps - The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press.

Sequence and Speed

When doing a series of exercises, you'll generally want to start with the larger muscle groups and compound movements and work toward the smaller muscle groups and isolation movements. This allows you to do the most demanding moves when you're the least fatigued. For example, you're less likely to lose your balance during a lunge if you do the lunges before exhausting the muscles of quads and hamstrings with machine exercises. You'll use better form on your push-ups if you do them before fatiguing the triceps with presses or kick-backs.

The speed of the movement is also an important element of each exercise. A reasonable training pace is one to two seconds for the lifting (concentric) portion of the exercise and three to four seconds for the lowering (eccentric) portion of the move. Fast, jerky movements should be avoided. They place undue stress on the muscle and connective tissue at the beginning of the movement, substantially increasing the likelihood of an injury. Fast lifting also cheats you out of some of the strength benefits. When lifting at a fast pace, momentum (not the muscle) is doing a good deal of the work.

Sets and Reps

A set is a group of successive repetitions performed without resting. A rep or repetition is the number of times you repeat the move in each set. Therefore, if your instructions were to do 3 sets of 12 (3 x 12) biceps curls, you would curl the weight 12 times in a row to complete the first set. Then you'd put the weight down, rest a moment and do 12 more in a row to complete the second set, and so on until you've finished the prescribed number of sets for that exercise.

There have been studies showing similar strength gains from one, two, or three sets. Single set exercises are usually done to the point of failure, meaning to the point where you can't complete another full repetition. This is commonly referred to as high-intensity training or HIT. Multiple set exercises are usually done with one to three minutes of rest between each set. An advantage of single set training is that it requires less time in the gym. An advantage of multiple set training is that the longer training session can result in higher calorie expenditure.

Resistance and Range

The number of repetitions chosen for each exercise depends on the amount of resistance (weight) you're using. Maximum resistance is the most weight you can lift with proper form one time. In general, most people can complete 6 repetitions with 85% of their maximum resistance, 8 repetitions with 80% of maximum resistance, 10 repetitions with 75% of maximum resistance, 12 repetitions with 70% of maximum resistance and 14 repetitions with 65% of maximum resistance. Training with more than 85% of your maximum resistance increases the risk of injury, and training with less than 65 percent of maximum resistance decreases strength gains. So, a safe and productive training recommendation would be 8-12 repetitions using 70% to 80% of maximum resistance.

Full range of motion is an important component of proper form. Each exercise should be taken through the complete range of joint movement in a slow controlled manner, with emphasis placed on the completely contracted position. If a weight is so heavy that you have to jerk, bounce or swing to get it to the top of the movement, it's too heavy. Your form is compromised. Full-range of motion movements contract and strengthen the muscle you're working (the prime mover) and stretch the opposing (antagonist) muscle. This contributes to both muscle strength and joint flexibility.

Progression and Frequency

Progressive resistance is the key to any well designed strength program. This means that as your muscles adapt to a given exercise, you need to gradually increase the resistance or the repetitions to promote further gains. You should start out with a weight that allows you to do at least 8 repetitions of a particular exercise. Once you can complete 12 repetitions with that weight, you increase the weight by about 5 percent. Now, you're doing 8 repetitions with the slightly heavier weight. Once you've worked up to 12 repetitions with the heavier weight, you increase it by another 5 percent (or no more than 10%) and go back to doing 8 repetitions. The idea is to keep alternately increasing repetitions and resistance, so that you continue to see results.

Increases in muscle size and strength don't occur while you're training, they occur during the rest period between workouts. This is when your muscles recover and rebuild, gradually becoming bigger and stronger. The recovery process takes at least 48 hours. For this reason, strength training sessions should be scheduled no more frequently than every other day. If you prefer to train more often, you should avoid hitting the same muscle group on consecutive days.

By Renee Cloe.

Although most Australians realise the importance of their health and fitness, longer workdays and stressful lifestyles are making it harder for most people to make a commitment to gym or fitness facility. Even with advances in time management technology, we continue to make excuses for not getting exercise. People are committing their time to work and other obligations, rather than exercising, which means we will catch up to America in no time!!

For over a decade manufacturers of home fitness equipment, have attempted to turn the tide against obesity with home gym equipment. Having a home gym is a solution because it combines a number of features to counter all those excuses that are easy to make.

Turning to home gyms is smart because they give the benefits of exercise, including reduced stress and overall better health, without the complications and expenses that go along with a health club membership. A home gym enables everyone to make and keep a plan for getting more exercise. As Australians turn to home gyms, they're becoming more sophisticated, choosing gyms with multiple functions and longer usability providing a health club-quality workout. In as little as 20 minutes a day and as few as three days a week, users can see the results.

Here are the most common concerns and solutions from the home gym experts:

1. Finding 20 minutes: To balance work, family and personal lives, Australians are increasingly turning to home gyms to gain the benefits of exercise. Research shows that 20 minutes of exercise 3 times a week can make a difference. Finding those 20 minutes is the reason most fitness programs fail. Finding 20 minutes at home is easy if you know where to look. Some of the best places to find some fitness time are:

- 20 minutes waiting for dinner to cook.
- 20 minutes waiting for your teens to get out of the bathroom.
- 20 minutes watching the morning or evening news.
- 20 minutes by not having to drive to a health club, find a park and wait for equipment or classes open.
- 20 minutes looking for something to wear that still fits and is not too tight.

2. Variety of exercise. Doing the same thing even a short period of time becomes boring and begins to eat away at motivation. Choose a home gym that gives you a large variety of exercise options.

3. Affordable: A home gym usually costs less than an annual health club membership for two or 3 years. We can supply home gym packages from $500 to over $5000. So if you and your family plan on using this for just a few years it is much better value then gym membership (average $600-$800p.a.). Also at the end of it you have a material possession which you call sell! Plus it eliminates the hidden expenses of childcare, petrol, and parking.

So, the next time you're running from place to place in a dizzy blur, and you look down at a growing belly, flabby arms, or legs that don't pack the same oomph they used to, think of getting a home gym. It could be the solution to your time versus exercise dilemma.

Our population is begining to realise the massive health benefits of regular exercise. Most people now understand that they need to exercise regularly to maintain their best health and fitness. Most people two greatest excuses for not hitting up the gym are time and convenience. With our ever increasing time consuming lifestyles (and increasing gym fees) this is making home gym equipment more popular. There is now a huge market with many types of home fitness equipment. For the new purchaser all these choices can become quite daunting to decide what model/price/type to spend your hard earnt money. Elliptical machines are becoming increasingly popular as the price decreases and more people become aware of the many benefits these unique machines provide.

Elliptical machines revolutionized the world of gym equipment by introducing a motion of exercise that eliminated the harsh impact associated with traditional exercises. This machine duplicates the natural elliptical motion of walking and running with minimal impact. The design of elliptical machines allows the user to reach a high level of cardiovascular exercise without subjecting them to the joint and muscle pain often associated with high-impact exercises. On an elliptical machine, your feet and the machines pedals are in constant contact, eliminating any amount of impact during your workout. For someone who suffers from any type of pain in the joints, knees, or back, even low-impact exercise machines such as the treadmill can aggravate their condition. Anyone who is concerned about the impact level of their exercise routine will benefit greatly from using an elliptical machine.

Although other machines have claimed to provide a workout with zero impact, the elliptical machine is the only one that can provide a thorough workout that targets a majority of the muscle groups in the body. Elliptical machines have the advantage of having the ability to be used in both a forward and backward motion, allowing the user to target completely different muscle groups during their workout. The elliptical machine also provides more resistance than machines like the treadmill.

Elliptical machines are available in many different price ranges with a variety of features. There are a few features that can be especially beneficial for someone using an elliptical machine. Many elliptical machines feature handrails that allow the user to include upper-body exercise in their workout, giving the user an even more complete workout in a single session. It is useful to have an elliptical machine that allows you to adjust the resistance levels, allowing you to increase your exercise level over time and target more muscle groups during your workout. Many models also sport features that allow you to measure how much time and distance you've covered during your workout, and even how many calories you've burned.

While using an elliptical machine, your movement should feel natural and comfortable. Make sure the model you decide upon has controls that are simple to understand and easy to adjust during your workout. Once you have purchased an elliptical machine, you know you are on your way to better health through the beneficial, low-impact exercise this machine provides.

BodyMaker used the latest advanced technology in production and and some proven designs which has withstood the test of time. BodyMaker has passed the GBT9001 and ISO9001 certification since 2003. They are currently undergoing an expansion to 16,000 square meters in order to keep up with the heavy market demands.

Body Maker has earned the loyalty of the Australian market by providing gym equipment to thousands of households at affordable prices. All of their equipment has been designed to be as functional, practical and safe as the more expensive brands, but without the price tag! This is achieved by manufacturing large quantities at a time, and by keeping the designs reasonably simple, which keeps the manufacturing costs to a minimum.

The BodyMaker range and options are continually changing as the market changes. This ensures that their customers can always get the latest piece of equipment at the best possible price. We have heard from the 100's of happy customers that the BodyMaker multi gym is the best multi gym they have come across for under $1000.

"

"Powertec, my partner in strength" - Jay Cutler, 2006 Mr Olympia

Powertec's progress continues to grow year after year as their worldwide distribution of gym equipment has expanded extensively. They have successfully developed the POWERTEC brand through their fine network of authorized dealers, in addition to their continued presence in magazines such as Muscle & Fitness and Flex. Powertec fitness have also received strong brand awareness through the Internet. Their main site, www.powertecfitness.com, has been totally rebuilt to provide you with advanced knowledge of their products through detailed information and online video presentation.

Powertec fitness continues to develop new relationships with key partners to strengthen the brand even more. They have formed strong partnerships with key supplement companies such as GNC to combine the equipment and nutritional aspects, thus providing our customer the complete package. In 2004, powertec brought on the most popular professional bodybuilder, Jay Cutler as our spokesperson. Jay is recognized worldwide and is very strict about what products he represents so his affiliation is very positive for Powertec. Jay is the 2006 Mr Olympia, which is the most prestigious event for bodybuilding.

Powertec continues to increase their reputation for innovation. They entered the marketplace with the first line of Leverage gym equipment for the home and vertical markets. Powertec are the established leader and the original pioneer of these machines. Leverage gym equipment is simply the best method to strengthen and develop your body in a safe and controlled fashion for every type of user. Leverage machines combine the feel and results of free weight training, with the safety and control of a machine. As we like to say, "the perfect combination". Some of the pwoertec machines, such as our Workbench Multi System in the hot yellow color, have become the best selling leverage multi gym in the world! Many thousands of units have been sold worldwide and not one has been returned due to customer remorse. That is a statement to the effectiveness and quality of our equipment. Powertec did however experience one problem, and that was trying to build them fast enough to meet the demand. We are also excited to mention that there are always new products coming in addition to our new line of Commercial equipment called "TURBO" Watch for it??™s release in 2006.

It has been an exciting year for powertec and their worldwide distrubutors, we can now say that they have firmly established their company as a recognized worldwide brand of gym equipment that will continue to work hard at theiur objectives to provide you with best quality strength equipment at an affordable price. The progress continues??¦

QUALITY
Powertec has gained a very strong following of repeat customers. The main reason being, our fitness equipment is carefully designed and engineered to be precise in motion. We came from the commercial gym background so we have many years of experience in building equipment for the most demanding market that accepts nothing less then perfection.

Powertec owns its factory, so aside from having a highly experienced workforce; we can also control and maintain our quality. They have always done all production procedures under one roof. Powertec source only the finest materials and component parts available.

SPECIFICATIONS

 FRAMES:
All Powertec frame structures are mig welded and consist primarily of 2 - 4" square and rectangular tubing with a wall thickness of 2.5 mm or 12 gauge. All of our steel materials are of the highest grade available.

FINISH:
Steel frames are thoroughly cleaned and treated. They are then painted and baked in a hard, durable powder coat finish, which will last a lifetime. Powertec fitness is one of the only consumer companies to offer multiple colours in some select models.

COMPONENTS:
Parts such as aircraft cable, ball bearing reinforced pulleys, side mounted and linear bearings, nylon precision bushings, and spring loaded pins are all industrial grade to ensure a smooth and quiet operation. PVC scratch guards are located on all weight horns to protect the product from scratching.

UPHOLSTERY:
Pads are constructed of 2" thick, high-density foam surrounded by top grade upholstery for a firm, contoured feel. All Pads are double stitched and incorporate a backing. Back pads also include a removable clear head wrap. Powertec fitness equipment is also the only company to provide all roller pads with an upholstered finish, which are secured with an aluminium end cap.

HARDWARE:
Hardware components such as nuts, bolts, washers and knobs are all high tensile strength to withstand heavy usage and stress.

PACKAGING
Each part is individually wrapped and protected inside and extra strength 10 layer corrugated box designed to minimize damage during shipping. Each product includes and owners manual detailing assembly procedures.

TESTING:
Weight capacities are tested to a recommended safe range based on maximum load usage.

PROMOTIONAL VIDEO BY POWERTEC
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