Running

Running is an ideal symmetrical activity for keeping fit. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault. Is there more to running than just putting one foot in front of the other?

The answer appears to be yes! If it were as simple as this there would not be so many running-related injuries. Observe the many different styles, or interpretations, of running and it is obvious that we may not necessarily know how to put one foot in front of the other! What should be an ideal way to improve and maintain fitness is often the cause of many problems? A large percentage of runners, whether running for fun or as part of a training programme, do not seek coaching. We assume it is within our ability to run as we did when young. However we cannot suddenly change our body and attitude when going for a run. How we use ourselves during the day will have an impact on running and if we spend hours slumped at our desk or on the car, our style will reflect the asymmetric nature of a body that has lost the poise of youth.

Our approach to any type of training is susceptible to habit. If we keep doing the same things we will get the same result, yet this is exactly what most of us do. Try the following in place of your usual routine. If you feel you do not want to interrupt your schedule for fear of your performance suffering, you may well be a slave to habit. Leave your stopwatch at home to avoid giving any consideration to the time.

Following your warm up, try walking the first two hundred yards. Enjoy the ease of the movement and let your legs swing from the hip joints; note these are located at the front of your pelvis. Allow your arms to swing like pendulums from your shoulder joints. Be aware of the ground beneath your feet and think of ‘walking tall’ by using the upward thrust from the ground in response to your body weight. Before you start to run let the arms swing faster without losing form and allow the legs to match the speed.

The next stage is important. Before you move up to a running pace, see if you start to prepare for the effort by holding your breath, stiffening your neck or lifting the shoulders in anticipation of effort. Any unnecessary tension applied at this point is likely to be carried throughout the duration of the run. Try to make the transition from walking to running without additional effort. Allow the arms to bend at the elbow and keep them swinging in a linear motion. Think of the legs swinging from the hips and raise the legs with the knee leading the move.

Once the knee has been raised, the lower leg can be allowed to swing through. The common kicking action of most runners increases the workload on the quadriceps, and in my view totally unnecessary. Be conscious of the hip, knee and ankle joints working together in the movement. As with walking tall, think of running tall to utilize the force of gravity. This may sound a little strange initially but the ground is where the force comes from that moves us forward. Be wary of trying to hold yourself up to achieve an upright position. If you can remove unnecessary effort, your body will attain an effortless upright stance due to the absence of inappropriate muscular activity.

The stimulus to return to your normal way of running will be very strong, as this would be the most familiar. If the new way feels wrong you are on the right track - this will not be your comfortable habitual style. Resist the urge to get it right and continue the experiment for as long as possible, thinking up through the spine and letting the limbs move freely. Try changing the speed of the arm movement to regulate the pace. Remember to monitor whether you have stiffened the neck. A head pulled back by tightening the neck and trapezium puts more pressure on the back and ultimately affects the whole movement.

At some point along the route allow, the arms to stop swinging and drop in front of your hips, an action common with many runners. Observe what this does to your back. You will notice the back starts to twist and shoulders roll. The movement of the psoas muscle, in the lower back, requires a balancing action in the upper trunk to maintain form. This unnecessary twist reduces efficiency by throwing weight in the wrong direction. Return to swinging the arms and observe how the twisting action disappears. The most common response to the thought of stepping up the pace is to put more effort into the stride. If the legs are already being over worked due to a less than efficient technique, the centre of the brain (motor cortex) that initiates the action has to send more impulses adding to the traffic in the feedback loop. We have the sensation that we are running quicker because of the increased effort, but are we using our energy efficiently?

When you want to increase your speed try the following method. Initially, when you have decided to quicken the pace, observe what you normally do to achieve this. After a minute, slow down to a comfortable jogging pace and again think about raising the pace. This time does not think about running faster but instead just move your arms quicker. If we think of only moving the arms faster, requiring less energy, the legs will match the speed. Try the exercise and experience the difference. The first time you speed up you will use your usual habitual method, the second will feel different because it will be unfamiliar. Try experimenting with your running, always with the goal of giving an alternative approach a chance. If you are experiencing injuries or loss of form first checks your style, get someone to watch or take a video. If its habitual actions that are the cause, you will be the last person to notice - because you are the habit!

Scientific Facts - Fat Loss

The Scientific Facts About Fat Loss

# The fat loss workout exercises you read about in muscle mags from the 80's and 90's are based on out-of-date exercise science and nutrition information.

# Exercise science has advanced by leaps and bounds just in the last two decades. The latest fat loss research, which Turbulence Training is based on, allows you to lose more fat while keeping your hard-earned muscle, and doing so with less time working out than ever before.

# Fat loss programs that require you to do endless hours of long, slow, boring cardio exercises will rarely help you achieve your fat loss goals and may lead to over use injuries.

# You need to use more advanced, modern training methods, such as Turbulence Training Intervals, to help you burn more calories in and out of the gym. With Turbulence Training cardio exercise, you will skyrocket your post-workout metabolism allowing you to burn almost twice as many calories as you would with traditional cardio workouts.

# Traditional fat burning exercise programs typically don't even mention strength training muscle exercise in their instructions, because most trainers and clients don't understand how resistance training will help fat loss. Even if your fat loss program does recommend strength training, it's likely that you've been told to use the ineffective and outdated method of high reps and low weight (which does NOT burn fat!).

# If you want to maximize your metabolism, and get defined arms, abs, and legs, then you must include strength training in your fat loss workout exercises. High intensity strength training muscle exercise with the Turbulence Training system helps protect your lean muscle mass, which you are almost certain to lose on traditional diet and exercise programs

These are the facts. The research simply does not lie. The way you are currently training is probably not only getting you less than satisfactory results, but may actually be causing overuse injuries, or even catabolic muscle loss.  

Body Building Tips

Know that being skinny is not a mistake, neither is it unfair. Everyone is different, that's what makes the world so special. Being skinny and of a different build than others, you naturally have a much higher metabolism rate. This means your body burns fat much faster and sometimes too fast for you to gain weight or even build mass.

What Should You Do To Build Muscles And Gain Weight

There are 3 important things you should know that will help you.

1) You need to eat the correct food. Just because you are skinny, eating "fatty" food will not help you gain weight. You need food from the correct food groups in the food pyramid. For example, protein.

2) Pills and Steroids will not help you. These products are targeted at a different market. Professional sportsman might find a use for them but not you. If used incorrectly, you will experience hair loss, infertility and many other side effects which might ultimately lead to shortening your life.

3) You need to exercise. Going to the gym and working out aimlessly will not get you anywhere. You need a program made for skinny guys. That being said, eating the correct food, exercising correctly goes together and done correctly will help you achieve your goal.

7 Gym Tips To Building Muscles & Gaining Weight For Skinny Guys

You do not need to frequent the gym that much if you know your stuff, I mean like using the correct techniques for body building and adding mass. There is a proven method that by hitting the gym for only 3 hours a week, you will see results in 29 weeks. Body building cannot be rushed and you cannot expect to have a transformation overweight. Therefore having the correct knowledge is pivotal to your success in building your dream body.

The fact that your physique is not "Tuned" to gaining muscles as fast as others, you need to do things differently from your peers. The next time you are at the gym, have this mentality"

1) Treat every set of exercise you do like it is your last set. Don't Compromise!
2) Do every single rep like your life depends on it. No Corner Cutting!
3) Wear a stop watch with a timer to keep your rest period in check. Don't be lazy!
4) Wear a sweater so you won't be staring at yourself in the mirror. It isn't going to happen overnight!
5) Wear a headset with good tempo to motivate yourself. It's a No Disturb Signal too!
6) No friends allowed, Be Alone so that you can really concentrate. Put in the effort!
7) Train, train and train to show others you mean serious business. Be hardworking!

As a skinny guy, you have to go in the right direction where weight gain and muscle building is concerned. Don't follow the crowd, you can't do the same things that a overweight guy does to lose weight. It doesn't apply to you! It might be tough at the start but persevere and the results will pay off.

Basics of Muscle gain

The key to not only building strength in the gym but also maintaining the mass athletes and fitness enthusiasts work hard to maintain is centered around two concepts: timing and intensity.

Timing refers to the frequency of workouts per week as well as the elapsed time between one workout and its successor. In order to optimize muscle recovery intermediate and advanced weightlifters should resort to a one day on, two day off schedule. This schedule, when coupled with an extremely intense lifting routine, guarantees results significantly higher than the alternative two days on, one day off schedule. The intensity of a workout has certain particulars which should neither be neglected nor compromised. Consistent intensity is crucial in maintaining and expanding muscular gains. The particulars in reference include focusing on each repetition, focusing on each muscle, pushing each repetition, and exhausting each muscle.

Focusing on each repetition is the most important aspect of lifting intensity. Distractions while weightlifting can be detrimental to gains and potentially dangerous. Each repetition is equally integral to the entire set, and each repetition should be approached with a ferocity and concentration that remains inexorable until completion. Predetermined goals for the amount of repetitions one wants to reach are strongly advised and can aid the athlete in maintaining a focus which is less likely if approaching a set spontaneously. Complete the amount of repetitions if possible, and if one is unable, or gains a surge of energy at the end, pushing each repetition becomes the optimal strategy.

Pushing each repetition involves completing a predetermined amount of repetitions by moving past one's normal physical capacity using an added measure of exertion. If one's goal is eight repetitions, but seven is the terminal point, push forward for one more rep, or possibly two. This method can add even more muscle mass because it stretches the muscle fibers beyond what they are adapted to, shocking them into growth at the end of every set. If this strategy can be maintained and adhered to, focusing on each muscle becomes largely simplified.

Focusing on each muscle is a matter of developing an image of the muscle being worked in one's mind and picturing its eccentric and concentric phases during every repetition. This process allows for added intensity while aiding the lifter in maintaining proper form. Once one can develop a mental image of each muscle being worked, exhausting each muscle becomes an option.

Exhausting each muscle ultimately refers to a lifter's ability to fatigue the muscles being worked more than they were fatigued in the previous workout. This strategy is advisable because it stimulates new growth by incorporating a more intense system of stretching the muscle fibers, forcing them to grow back thicker in order to repair the damage. The best way to accomplish this is adding repetitions or even sets to each muscle being worked. The results will be undeniable. As long as one is able to take two days off for resting and repair, muscle exhaustion will be a worthwhile addition to any weightlifting routine.

Combining these strategies and following an adequate resting schedule will stimulate new muscle anabolism and strength increases for any lifter. Timing and intensity are invaluable concepts in physical fitness and serve to enhance form, energy levels, muscle mass, and general overall health.

Want that Six Pack Abs

Do you want six pack abs? The reality is that for most people, getting six pack abs is no easy job because it demands persistence and motivation. But do not fear! Here's a basic two part guide that will improve your abs in just a few weeks if followed zealously.

Part 1: Nutrition

Probably the number one most important factor of all is nutrition. Some people might have the most attractive set of abs, but when they are hidden by a layer of fat, they're not visible! Divide your day up with four or five small meals to help keep your metabolism active. Remember to stop eating the food that's stopping you from seeing your abs: soda, fast food, sugars, white bread, dessert, candy, pasta, hydrogenated oils, and high fructose corn syrup.

Try instead to eat foods that will help you attain your six pack goal: eggs, nuts, fruits, vegetables, peanut butter, olive oil, whole grain breads, oatmeal, protein, fish, green tea, chicken, and water. Be honest; everyone caves in here and there, but give your best shot to improve your eating habits as getting a six pack won't be possible if you don't.

Part 2: Exercise

You should be worrying about three specific exercises: ab exercises, cardio, and weightlifting. Plan to workout four times every week.

The first exercise you need to employ in your workout are ab exercises. Schedule to work your abs three times per week. There are a bunch of different ab exercises you can do so try to pick around three of them that you like doing and switch around a bit. Here is a great listing of different ab exercises: http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Your cardio choice can be almost anything: biking, running, swimming, or walking. Choose whichever you don't mind so that you stay committed to it. The secret is to do your cardio in spurts. For example, if you are running, walk one minute and then run for fifteen seconds and repeat ten times. Use this kind of integral cardio twice per week.

Finally, weightlifting is important because three pounds of extra muscle burns as many calories as a one mile jog, even when you're not doing anything. Try for thirty to forty-five minutes done twice a week. If you are not sure what exercises to do for each part of your body, visit the website below. It was written by professional bodybuilders, but the info is golden and will work for anybody: http://www.bodybuilding.com/fun/exercises.htm

Tip: Vary your workout routine every two weeks to keep your body at its best. Combine or remove different weightlifting or ab exercises, or do no less than alter the form of cardio, repetitions, or weight you use.

So, that's pretty much it. Apply this for three months and although results will differ from person to person, you'll certainly see some impact on your abs. Don't forget that motivation and commitment take you a long way in helping you attain that goal of having six pack abs.

Envision the feeling you'll have when you stand in the mirror and love what you're seeing.


5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

1. Many so-called "health foods" are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises such as crunches, sit-ups, and ab machines are actually the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll tell you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills or other bogus supplements. I'll show you how to use the power of natural foods in more detail below.

5. Ab belts, ab-rockers, ab-loungers, and other infomercial ab-gimmicks... they're all a complete waste of your time and money. Despite the misleading infomercials, the perfectly chiseled fitness models in the commercials did NOT get their perfect body by using that "ab contraption"... they got their perfect body through REAL workouts and REAL nutrition strategies. Again, you'll learn some of their secrets and what really works below.  

You may have tried every abdominal exercise, every fad diet, every "extreme fat-loss" pill and magic supplement powder you've seen on the flashy magazine pages, all of the boring cardio routines... and yet, despite all of your efforts, you STILL have soft flabby abs with extra belly fat hanging out there covering up that six-pack that you desperately want. 

Successful Weight Training

Keys for Successful Weight Training

The basic keys is revealed here for successful weight training. These are not new and can be read in books available on the subject in the market today. First of all you need to set a realistic goal and exercise routine for yourself. commit and stick to your routine for 6-7 weeks atleast to begin to see changes, benefits and devlopments. Enthusiasm is recognized as the driving force for weight training to perform successfully.
Ease yourself into a training program with a wholesome, thoughtful nutritional plan - proper food, order and amount of consumption.
Be confident from the beginning that the application of these sound principles will produce the desired results.

SET A REALISTIC GOAL

Be realistic in your goal setting. It's important from the very beginning and throughout your training to experience victory in each and every workout. Ease into your training with good energy, being careful not to overload yourself and fall victim to mental and physical burnout. Planning to look like Rambo by the end of summer will be frustrating and you may give up your training entirely.

ORDER IN TRAINING

Decide how much time you have to devote to your training - how many hours per day and how many days per week. Based on this schedule, design an orderly and efficient routine that includes only basic exercises. Working your mid-section first, followed by chest, back shoulders, biceps, triceps and legs is always a good rule of thumb. Choose two exercises per bodypart, three to four sets of 8 to 12 reps with a day's rest between muscle groups if you're just getting started.

In organizing an exercise program, keep your eyes and ears open. Scan the Web, magazines and books, visit the gyms and get input from your friends and mentors. An orderly and intelligent training routine is the major tool in achieving your bodybuilding goals.

COMMITMENT

We now come to commitment, the Big Power Switch of our mental mechanism to see if we have the juice to crank over the engine and keep it running. Commitment is your personal promise - your word of honor - to realize your challenge and is vital in aspiration. The naturally occurring ingredients of commitment are consistency, persistence and determination. These gut disciplines engaged with patience and faith set you in positive motion toward your muscular goals.

ENTHUSIASM

Each workout is a unique and separate experience unto itself. Events of the day, mood, energy levels and tensions effect every performance differently. Gather up as much enthusiasm as possible before each workout so you enter the gym with energy and a positive attitude. Your training must not become drudgery or a chore that has to be done. This is negative energy, producing negative results and must be willfully resisted.

PACE AND ATTITUDE

Keep your workouts tight and efficient, leaving no room for boredom or idle thought. You should quickly develop a mature training attitude allowing no interruptions in the flow of exercise from start to finish. This is not to suggest that you hurry in your training. A hurried attitude produces anxiety, nervousness and agitation, resulting in negative performance and loss of concentration. Quite the opposite, here I encourage a steady lean on your training - setting a vigorous pace that reflects excitement, confidence and determination.

Become totally involved with each workout, each set and each rep. Focus on the performance of the exercise, the muscles involved and the feelings that result. Look for your particular groove and sense the burn. Training form is your priority and practice makes perfect. Learn to lift weights smoothly, sacrificing the poundage used to gain quality in your performance. Don't be anxious to overload your body and struggle to lift more than you can handle. This will create poor style and result in disappointment. These register as failures and drain your resources.