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shay massey

8 Rules For Finding The Right Personal Trainer

Personal trainers can be a great asset, but a bad one can do more harm than good. Follow these rules to find the perfect trainer for you!  VITAL STATS Name: Shay Massey Height: 5″ Weight: 125 lbs Occupation: Bodybuilding.com employee, fitness model, and writer Congratulations, you’ve made the decision to get fit. That’s a big […]

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Fetish for fitness

The Hindu Following the regime: Youngsters at a gym in Delhi. Photo: R.V. Moorthy TOPICS Periscope health physical fitness Those looking for guidance on fitness find books being published on the subject a healthy companion With fitness becoming a rage in modern times, there are numerous publications and video lessons on how to stay fit, […]

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Plank up + down

Plank up + down This exercise is fantastic for strengthening your shoulders and core strength. Sarah Lawrence shows us how.The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.Starting on your elbows and toes, or for Level 1, on your knees, engage your core before […]

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Thrash Your Chest With Frank ‘Wrath’ McGrath

After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder. Anyone who has ever been onstage at the peak of leanness knows that the triumph of being in competition shape comes […]

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Cable One-Arm Triceps Extension

Cable One-Arm Triceps Extension Target and strengthen your arms with the cable one-arm tricep extention.The Move: Cable One-Arm Triceps ExtensionWhy: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.How: With your right hand, grab a single handle attached to […]

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How to fast-track fat loss

How to fast-track fat loss Want to know the key to fat loss? Master trainer Daniel Tramontana shares his tips for guaranteed fat loss.To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.Cardio is not ‘hardio’With a combination of higher intensity interval training (HIIT), low-intensity steady state […]

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Paige Hathaway – The Path of becoming a Fitness Model

Born July 31st 1997 in Minnesota USA, Paige Hathaway has overcome a tough upbringing to become a successful fitness model with over 3.5 million followers on Instagram and 350,000 followers on Twitter. This 5.5 ft 125 lb fitness guru may not be a household name yet, but she is fast becoming one. With a net […]

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7 of the best fitness social media accounts to follow now

There’s no denying our Instagram feeds are a prime source of motivation. So we’ve sourced seven of the best social media accounts to help you stay motivated and inspired, grouped by your goals.For fat-loss fortitudeA Google search of ‘fat loss’ will see enough returns to bring on a migraine. We’ve sorted the sensible from the […]

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15 ways to upgrade your gym workout

1.Try outdoor bootcamps… inside!Such is the success of outdoor bootcamp classes, they’re now coming to the gym floor. ‘We’re seeing a lot of “outdoor-style” activity in the gym,’ says Technogym master trainer Steve Harrison (technogym.com). ‘They involve plenty of space, lots of running drills, small group interactions and shorter, sharper classes.’ Bootcamp classes are varied, […]

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<div id="DPG" webReader="126.131470308"><div class="side-bar" webReader="-16.5731707317"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Location:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, lead instructor of Progressive Calisthenics Certification<br /><strong>Website:</strong> <a href="www.alkavadlo.com" rel="nofollow" target="_blank">alkavadlo.com</a></p></div><p>It's become a common cliché that bodyweight athletes don't have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you're bound to see someone hating on the lack of lower-body development. A number of coaches also insist that it's impossible to build a strong, powerful lower body without external weights.</p><p>Balderdash, I say! Bodyweight exercises alone can make you every bit as strong as can barbells and dumbbells. You just need to push yourself and get a little creative.</p><p>While newcomers need to spend some time honing their bodyweight squats and lunges, it usually doesn't take long for these basic exercises to max out on their strength benefits. Once this occurs, however, adding weight is not the only solution; you can continue to build strength by simply progressing to more difficult bodyweight exercises, like I discuss in my book <a href="http://www.dragondoor.com/b69/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Pushing The Limits</a>.</p><p>Ultimately, I recommend working up to single-leg movements like the <a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html" target="_blank">pistol squat</a> to get the most out of calisthenics leg training. However, these types of advanced movements may remain out of reach until you've built more strength. As an intermediate step, jump training can add a challenge to your lower-body workouts without the need for weights or equipment. And even if you're well-versed in pistol squats, some of these simple exercises may offer you a new challenge and a welcomed change of pace.</p><p>
<h3 class="article-title c14">1 Jump Squat</h3>
</p><p>A jump squat is like a regular bodyweight squat, except instead of simply standing up at the top of your range of motion, you jump as high as you can, lifting your knees toward your chest at the top. You can do them jumping in place or up onto an object.</p><p>Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum. Remember to stay light on your feet and avoid landing with your knees locked. Keep your joints relaxed and do your best to absorb the impact as gently as possible.</p><p>Try to go directly from one jump into the next, taking advantage of the elasticity of your muscles and their stretch reflex. If you're not able to do this at first, however, just reset and take a few seconds between reps as needed.</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-1.jpg" width="560" height="593" border="0"/><p>"Though your legs obviously do most of the work, jump squats are a full-body exercise, so use your arms to generate momentum."</p><p>
<h3 class="article-title c14">2 Broad Jump</h3>
</p><p>Another fun plyometric squat variant, the broad jump is essentially the same as the jump squat except you jump forward, not upward. You still want to lift your legs high as you jump, however; this will help you clear more distance. Leaving your legs dangling isn't as aerodynamic. You'll need a lot of space to practice broad jumps; I recommend a park or field.</p><p>Again, try to go from one rep right into the next, though feel free to take a few seconds between reps if you need to when starting out.</p><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-2.jpg" width="276" height="377" border="0"/><p>"Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge."</p><p>
<h3 class="article-title c14">3 Jump Lunge</h3>
</p><p>Lunges are one of my favorite leg exercises, but like anything else, they need to be progressed once they cease to be a challenge.</p><p>Start out with a stationary jump lunge by lowering yourself down into a split squat and jumping up at the top, gently landing back into the bottom position with your knees bent. Do several in a row, and <em>then</em> switch legs.</p><p>When you get comfortable with those, the cycle lunge is a more advanced jump lunge worth trying. It starts out the same as the stationary jump lunge, but once you're in the air, you'll have to quickly switch your legs before landing. Continue to alternate legs with each rep, going from one right into the next. Feel free to swing your arms for momentum or keep them at your sides. It might take a little practice to land comfortably without losing your balance.</p><p>
<h3 class="article-title c14">4 Sprinting</h3>
</p><p>Though often overlooked, running is arguably the most natural and fundamental of all lower-body calisthenics exercises. Though most people associate running with long-distance cardio training, sprinting turns up the intensity to such a degree that the body's response is more like performing a heavy set of barbell squats than jogging a 10K. Yes, you can actually <a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html" target="_blank">build strength and muscle through sprinting</a>!</p><img src="http://www.bodybuilding.com/fun/images/2014/jump-training-the-4-move-no-equipment-leg-workout-3.jpg" width="560" height="353" border="0"/><p>"The body's response to sprinting is more like performing a heavy set of barbell squats than jogging a 10K."</p><p>Remember that when you sprint, both of your feet are often in the air at the same time, so sprinting is pretty much a form of jump training. You can do sprints for time or for distance, but either way, keep them brief and intense for the most strength benefits.</p><p>Here's a simple routine that can be done anytime to help you find your footing in jump training.</p><div id="meal-plan-table" webReader="-14.96812749"><p>Perform all exercises consecutively, with 1-2 minutes rest between each set.</p><ul><li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Warm-Up" width="53" height="53"/><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Warm-Up" width="53" height="53"/></span> <span class="mpt-content content"><strong>Warm-Up</strong><br />Light jogging or jumping jacks for around 5 minutes</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_1.jpg" alt="Jump Squat" width="53" height="53"/></a> <a href="javascript:pop('freehand-jump-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/108/Female/t/108_2.jpg" alt="Jump Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('freehand-jump-squat')">Jump Squat</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_1.jpg" alt="Broad Jump" width="53" height="53"/></a> <a href="javascript:pop('standing-long-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/831/Male/t/831_2.jpg" alt="Broad Jump" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-long-jump')">Broad Jump</a></strong><br />2 sets of 5 reps</span></li>
<li class="rowBorderColor c17"><span class="mpt-images"><a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_1.jpg" alt="Jump Lunge" width="53" height="53"/></a> <a href="javascript:pop('scissors-jump')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/813/Female/t/813_2.jpg" alt="Jump Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('scissors-jump')">Jump Lunge</a></strong><br />2 sets of 10 reps</span></li>
<li class="rowBgColor c17"><span class="mpt-images"><img src="http://www.bodybuilding.com/fun/images/2012/sprints_115x53.jpg" alt="Sprints" width="115" height="53"/></span> <span class="mpt-content content"><strong>Sprints</strong><br />2 sets of 10 seconds</span></li>
</ul></div><p>There is no single strength building method that's guaranteed to work best for everybody. Weight training will forever have its place in strength and conditioning, but there will always be alternative options to help build athleticism outside of the traditional weight room setting. Bodyweight workouts are often the most practical means of getting a quick but effective workout when you've got a busy schedule and/or don't belong to a gym.</p><p>Give the workout above a shot. I promise it will leave your quads aching and your hamstrings hammered.</p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" target="_blank" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144" class="c18"/></a><br class="c19"/><h3 class="article-title">Recommended For You</h3><div class="c22" webReader="6.20408163265"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html"><img src="http://www.bodybuilding.com/fun/images/2013/pistol-squats-and-beyond-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="8.5306122449"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html">Pistol Perfect: One-Legged Squats And Beyond</a></h4><p style="display: inline;" class="webReader-styled">
Pistol squats pop up all over the place, but that doesn't make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!</p></div></div><div class="c22" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="http://www.bodybuilding.com/fun/images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.04366812227"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">Bodyweight Bust! Four Bodyweight Training Myths Debunked</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c22" webReader="4.81463414634"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-muscle-prof-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c21" webReader="6.19024390244"><h4 class="c20"><a href="http://www.bodybuilding.com/fun/ask-the-muscle-prof-best-cardio-for-preserving-mass.html">Ask The Muscle Prof: What's The Best Cardio For Preserving Mass?</a></h4><p style="display: inline;" class="webReader-styled">
You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Jump Training: The 4-Move No Equipment Leg Workout

Vital Stats Name: Al Kavadlo, CSCSLocation: New York, NYOccupation: Trainer, author, lead instructor of Progressive Calisthenics CertificationWebsite: alkavadlo.com It’s become a common cliché that bodyweight athletes don’t have strong legs. Look at the comments on any YouTube clip showcasing advanced calisthenics, and you’re bound to see someone hating on the lack of lower-body development. A […]

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