Target Your Leg Muscles with Lunges

lunge-maximise-every-muscle-fricker-20042012-mdnIn order to build a powerful lower body through body-weight leg exercises, squats are king and the perfect place to begin, however lunges are another great body-weight exercise that can be performed nearly anywhere and if you’ve conquered the squat and you’re ready for a new challenge, check out the variety of lunges that can be performed.

Functional and challenging, the lunge is a excellent exercise for developing the thighs and strengthening the hips.

Basically Lunges target two primary muscles groups:

       1) hip extensors, comprising the glutes (the gluteal muscles) and hamstrings
      2) knee extensors, made up of the muscles collectively known as the quadriceps.

There are a variety of lunges you can perform so once you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles.

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Enjoy Permanent Weight-Loss and Dieting Success Using the 80/20 Principle

80-20The 80/20 rule or Pareto’s Principle is named after Italian economist-sociologist and Professor of Economy at Lausanne Switzerland, Vilfredo Pareto (1848-1923) who first discovered and described the 80/20 effect. The Pareto Principle is extremely useful with endless applications in organizing all areas of our business and private lives.

In fact, if you pause and reflect on your life, it’s easy to see this ratio applied all over the place.

Basically this powerful principle/law states that 80 percent of the results you’re experiencing need to come from 20 percent of your efforts you’re putting towards those results. [Read more…]

Start Kettlebell Training with the Right Weight

*Dec 03 - 00:05*Desk emailKettlebells continue to gain popularity in the gym and at home and have surpassed the “fad” stage.

The reasoning is easy to figure out…people are reverting back to basic training, the kind that requires functional, whole body fitness. Kettlebell workouts engage multiple muscle groups at once. They really are the perfect option for getting a whole body workout in a short amount of time.

When you lift and control a Kettlebell, you force your entire body, especially the core muscles to contract as a group which in turn builds both strength and stability at the same time. [Read more…]

6 Major Physical Fitness Factors You Need to Address

metabolism2Without a question, both exercise and recreational activities are important in the overall scheme of strength and fitness and leading a healthy active lifestyle. However, in order to achieve maximum results from both or either, they must be properly defined and then practiced.

Unfortunately, the benefits of proper exercise and the stimuli necessary to produce these benefits, cannot be accomplished with recreational activities alone.

A proper exercise program must challenge the body over and beyond what it experiences with everyday tasks and activities. [Read more…]

Looking For the Fountain of Youth?

men4Exercise may not be the end-all when it comes to the fountain of youth but you can get a healthy hit of vitality from a long drink of it.

In 1966, a unique and very revealing study was done at the University of Texas, Southwestern Medical School. Five completely healthy men volunteered to participate in a research study that sounded to them like the easiest opportunity of their lives. All they had to do was spend three weeks of their upcoming summer vacation resting in bed. Seemed easy and harmless enough right? Wrong, the results were devastating. [Read more…]

Can You Really Afford to Not Be Strength Training?

strength-training-getting-startedWhat is strength training exercise and why is it so important to our health?

Strength training exercises are those that use resistance of some form…they either involve the use of barbells, dumbbells, machines and or other equipment that work to improve strength and keep your body at its maximum health and overall fitness.

The basic premise of strength training is to make muscles, bones and tendons work harder than they are accustomed to working in our everyday activities.

When we do this, it stimulates the body to increase its strength in order to meet the demands we are placing on it. [Read more…]

Back Muscles Are Your Skeletal Support System

posture2You know the saying…”the chain is only as strong as its weakest link.” This platitude also applies to our body strength and many of us tend to have the shortcoming of a weak link…our lower back.

It’s not at all unusual for the lower back muscles to be under-developed in comparison to the upper body muscles and those of the limbs. Unfortunately, this has to be the worst possible area on the human body to have a weak link because of the importance of the strength of the lower back as it supports most of the weight of the body.

Our back muscles are what supports and stabilizes us and when we lost this, our posture takes on an aged look. We’ve all seen them…stooped posture, rounded shoulders, sunken chest and protruding belly.

When posture is not properly in balance, your bones are not properly aligned either causing your muscles, joints, and ligaments to take more strain than they are designed for.

What is needed is a strong skeleton…one with strong muscles holding it all together firmly and upright….all the muscles, joints, ligaments and tendons to allow us to move freely are properly in their correct positions. [Read more…]

Are You a Yo-yo Exerciser?

first stepHave you become a yo-yo exerciser? Are there patches of no action is your life…when all exercise is on the back burner and then suddenly it becomes full tilt when you’ve decided its time to lose weight and get fit so we dial up our efforts to full steam in order to get our results as quick as possible.

If you  continue to ride this roller coaster of ‘off/on’ fitness and healthy eating, stopping and starting exercise programs and diets it will never really become “something you become”…it will always be something you are trying to “get”.

It’s priority stays low on your list and exercise becomes something “you do” when the mood strikes you or you have time left over and the result will be minimal which is not very motivating.

The problem lies with momentum. It’s just like climbing a mountain. As long as we are climbing and taking one step in front of the other we eventually get there. However if we stop or slide back to the beginning we have to create momentum again to even start the climb. It’s just easier to keep your original momentum and continue climbing even if you need to slow down or even stop and catch a breath. [Read more…]

Be a Gym Gentleman

gym etiquetteDo you know how to play well with others? If you are a gym member hopefully you do.

With memberships exploding at gyms around the world, it’s more important than ever to know and implement

Gym etiquette. Just like you learned good table manners as a child so too are there some firm rules that need to be followed when sharing workout space with other people.

So, what exactly is gym etiquette?

Gym etiquette among other things is the “rules of the gym” and there are some basic rules that need to be adhered to if you want to be a team player. These guidelines when followed will make all your gym experiences positive and pleasant for everyone involved.

First rule is to always bring a fresh towel (gyms provide these) and place it on the machine or bench you are using. Use it to wipe up any sweat before you exit for another machine. Towels are there for an important purpose, to keep surfaces clean, dry and germ free. [Read more…]

Osteoporosis is Serious Stuff

ostoFor many people, age 50 is now the new 40. However, the mid-life crisis for bone health comes a lot sooner typically hitting its victim between the ages of 25 and 30 when the body stops building bone and bone density begins to slowly decline leading to increased risk for breakage.

It’s not just muscle that wastes away as we age (if we are not training) but along with the loss of muscle comes weakened bones and weakened bones increase the risk of fractures.

Without strong muscles pulling on the bones they are attached to, there is no need for the bones to remain strong so osteoporosis sets in.

When most people hear the word osteoporosis, they immediately think of women. And, it’s true that this disease does strike women more than men but osteoporosis strikes men as well as women. In fact, over 200 million people worldwide have some level of the disease causing a rising silent epidemic of hip, vertebra, wrist and other osteoporosis related fractures each year. [Read more…]