Click on any of the links below to see full description of the exercises with moving images.Along with Stretching moves.
Rotatory Cuff ( Supraspinatus )
- Cable
- Dumbbell
Also see Middle Delts or Lateral Deltoids
for more exercises
.
Oct 27, 2007
**Shoulder Exercises ( Rotatory cuff )
Also see Middle Delts or Lateral Deltoids
for more exercises
.
**Chest Exercises (Serratus Anterior)
Click on any of the link below to see full description of the exercises with moving images.Along with stretching moves.
Serratus Anterior (Boxer's Muscle)
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
- Cable
**Chest Exercises (Pectoralis minor)
Click on any of the links below to see full description of the exercises with moving images.Along with stretching moves.
Pectoralis Minor (Outer Chest or Side Chest)
- Assisted
- Cable
- Lever
- Weighted
- Barbell
- Cable
- Lever
Stretching for Pectoralis Minor
**Chest Exercises (Upper Chest)
Click on any of the links below to see full description of the exercises with moving images.Along with stretching moves.
Upper Chest (Pectoralis Major , clavicular)
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
Stretching for Upper Chest
**Chest Exercises (General)
Click on any of the links below to see full description of the exercises with moving images.Along with stretching moves.
General (Pectoralis Major , Sternal)
- Assisted
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
- Weighted
Stretching For Chest
Oct 21, 2007
**Triceps Exercises
Click on any of the link below to see the full description of the exercises with moving images along with stretching moves.
Triceps (Triceps Brachii)
- Assisted
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
- Weighted
Stretching For Triceps
**Biceps Exercises
Click on any of the links below to see full description of exercises with moving images.Along with Stretching moves.
Biceps(Inner & Outer Head)
- Barbell
- Cable
- Dumbbell
- Lever
Lower Biceps (Brachialis)
- Barbell
- Cable
- Dumbbell
- Lever
Stretching For Biceps
Oct 15, 2007
**Shoulder Exercises ( Rear Delts )
Click on any of the links below to see full description of exercises with moving images.Along with Stretching moves.
Rear Delts ( Posterior Deltoids )
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
Stretching for Rear Delts
**Shoulder Exercises(Middle Delts)
Click on any of the links below to see the full description of the exercises with moving images.Along with stretching moves.
Lateral Deltoids(Middle Delts or Side Delts)
- Barbell
- Cable
- Dumbbell
- Lever
- Smith
Stretching(For Middle Delts)
**Shoulder Exercises(Front Delts)
~Muscle Building-18 Benefits of Weight Training
1. Weight training tones your muscles which looks great and raises your basal metabolism... which causes you to burn more calories 24 hours-a-day. You'll even burn more calories while you're sleeping.
2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive affect on almost all of your 650+ muscles.
5. Weight training strengthens your bones reducing your risk of developing osteoporosis.
6. Weight training improves your muscular endurance.
7. Weight training will NOT develop big muscles on women....just toned muscles!
8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
9. Weight training makes you less prone to low-back injuries.
10. Weight training decreases your resting blood pressure.
11. Weight training decreases your risk of developing adult onset diabetes.
12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
13. Weight training increases your blood level of HDL cholesterol (the good type).
14. Weight training improves your posture.
15. Weight training improves the functioning of your immune system.
16. Weight training lowers your resting heart rate, a sign of a more efficient heart.
17. Weight training improves your balance and coordination.
18. Weight training elevates your mood
Anti Aging-Live a Longer and Healthier Life
You should balance your activities with the proper amount of rest. Some of the leading experts in the field of aging now believe that regular exercise along with the proper amount of rest may actually add years to the life span. Results from a number of tests indicate that speed and muscular strength of many of the elderly can be extended.
Leading authorities agree that this new data is going to shatter many of the myths about aging and physical performance. The conclusion now is that the performance and ability of the elderly has long been underestimated, diet, proper sleep and exercise along with rest and relaxation are all important factors in preserving our bodies.
Laughter is one of the best things for your mental and physical state. People are naturally attracted to someone who has a good sense of humor. You can develop a good outlook and a good sense of humor by associating with and surrounding yourself with pleasant happy people.
Recognize that stress is a killer. A life filled with stress can really wreak havoc on your body causing a number of illnesses such as heart attacks, strokes, asthma, gastric problems, menstrual disorders, ulcerative colitis, angina, irritable colon, increased blood pressure, ulcers, headaches, etc.
There are different types of stress such as mental, emotional and physical. Emotional stress seems to take the greatest toll on everyone. All stress is not bad; in fact, life would not be very interesting if it were not met with challenges. However, too much stress, too often with no effective and appropriate outlet, does not allow the body and soul to recuperate. You might review a typical week to see if you can identify things that might be making you anxious or causing you stress. Once identified, stressors can be attacked and eliminated.
Are you a worrier? Chronic worriers don't have more serious problems than others - they just think they do. Many worriers try to cope by trying not to think about their problems, but this just makes things worse. Doctors say that chronic worriers feel less anxious if they actually spend a half-hour a day thinking specifically about their problems.
Get plenty of exercise. People who are physically fit look good and feel good. A good exercise regimen will lengthen your life. Improve your appearance, build self confidence and help delay the aging process.
Remember that you need to do something physical every day. If you don't use your joints, quite simply they'll tighten up with age to create the stooped, bent and worn out appearance we so often associate with old age. Studies have shown that people with arthritis experience less pain if they continue to keep their joints flexible. As one gets older, the bones tend to get brittle which is why it is common for senior citizens to break bones and especially their hips when they fall.
Eating right, getting proper sleep and learning to relax are all very valuable in maintaining a healthy body and mind. And keep in mind that eating healthy foods and avoiding those high in fats, sodium and cholesterol will help to decrease your risk of heart disease, high blood pressure and associated problems.
Weight loss-Stop Whining and Start Moving
NOTE: I realize this article may offend some people, but I believe that you need to hear the truth about weight loss rather than some watered down "feel-good" version of the truth!
I receive hundreds (yes, hundreds) of questions every month with this general theme... "HELP... I'm doing all the right things but I'm still not losing weight." After talking to hundreds of these people over the years, I've come to a few general conclusions. Keep in mind that these are generalizations, but they would apply to over 95% of people in this situation. Also, please note that these ARE in order of importance...and I'm not pulling any punches! :)
1. The vast majority of these people (I call them "non-losers") are not exercising anywhere near enough (if at all)! You can only decrease your caloric intake so much. Your other alternative is to increase your caloric expenditure. You can write this in stone... ** VERY FEW people are successful at losing weight AND keeping it off without exercising almost everyday!!
If you're having trouble losing weight, 20 minutes of exercise three times a week isn't going to cut it! Most people who tell me they are *really serious* about losing weight are not willing to do what it takes to get where they want to be. If you're not willing to make exercise a *serious* priority in your life, your chances of succeeding at losing weight and keeping it off are VERY small! Many of my clients who are serious about weight loss are exercising 1 to 2 hours per day. Many split it up and do some in the morning and some in the late afternoon or evening. If you're having difficulty losing weight, I would recommend that you average at least 30 minutes *everyday*, ideally more.
2. Most "non-losers" that are exercising are not weight training. Weight training is *critical* to maintaining your muscle mass and tone. If you're not weight training while trying to lose weight, you will lose muscle mass and tone and your basal metabolic rate will decrease causing you to burn fewer calories 24 hour-a-day!
3. "Non-losers" are actually consuming about 600 calories more per day than they think they are. Recent research with a large group of "non-losers" determined that they were significantly under-estimating the number of calories they were consuming on a daily basis. If you're not sure, write down everything you eat for a few weeks.
4. "Non-losers" want *instant* results. When it doesn't happen they either give up or go on some crazy diet. You HAVE to be resolved to the fact that it WILL be slow!
5. "Non-losers" are actually consuming more fat than they think they are. Limiting fat intake to 20 to 30 grams per day is critical for "non-losers".
6. "Non-losers" are notorious for skipping meals! This is really bad news because it slows your metabolism causing you to burn fewer calories 24 hours-a-day.
7. "Non-losers" consume far too much sugar or simple / refined carbohydrates such as white rice, white (non whole wheat) flour products, white (non whole wheat) pastas, soft drinks ("pop" for you northerners), sweetened drinks, and the hundreds of products that contain addded sugar that's deceptively listed on ingredient lists with names like sucrose, high fructose corn syrup, etc.
8. Some "non-losers" don't want to give up their alcohol. Alchol is a triple whammy...it stimulates your appetite, slows your metabolism, and it's loaded with calories! Enough said.
9. Many "non-losers" consume far too few fruits and vegetables.
10. Many "non-losers" always eat until they're full. Practice stopping before you're "full" and see how you feel 30 minutes later. You will probably feel satisfied by then.
11. Many "non-losers" consume artificial sweeteners which stimulate the pancreas to release insulin just like sugar would. Insulin causes your body to store fat and prohibits your body from burning fat for fuel.
Weight loss is VERY difficult! Simply put, If you don't want it bad enough to do what it takes, it's NOT going to happen. If you really want to lose weight, quit playing around with it. Get serious about it and make it an absolute, non-negotiable priority in your life... and it will happen! :)
Oct 11, 2007
~Muscle Building-10 things you must do to gain muscle mass
Now there are many other things that you can do to help you build mass, BUT these 10 things are the bare essentials. In other words, they are absolutely necessary for a successful program.
1. Weight Train
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.
For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.
For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shoud not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.
The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.
2. Eat More Calories
The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.
Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.
3. Eat More Protein
Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.
Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.
Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.
4. Eat More Often
To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.
To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals.
My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel.
If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.
5. Eat More Fat
If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.
Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.
However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).
EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).
6. Drink More Water
To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.
Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.
7. Take a Multi-Vitamin
There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements.Multi-Vitamins and Antioxidants.
If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.
Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don't even know what a "balanced" diet is. Balanced with what? Experts will continue to spout, "eat a balanced diet," while Americans feast on nutritionless fast food and sugar.
Second, not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting exercise. Food today is, for the most part, nutritionless - almost totally void of the body strengthening vitamins and minerals it contained one hundred years earlier. Instead, we now ingest over-processed, fiberless meals, and under-ripened vegetables grown in barren, over-farmed soil, laden with pesticides.
How healthy can that be? If you want to ignore the facts and continue on about "balanced diets," fine. It's your decision. But I, for one, eat a balanced diet, and I still take a multi-vitamin supplements.
Many mult-vitamin manufacturers try to put "everything" in their product, but it's not necessary. At minimum, your multi-vitamin should contain the USRDA (recommended daily allowance) of vitamins A, B-complex, C, D, E, K and the minerals calcium, magnesium, zinc, iodine, selenium, and possibly iron (for women). Men should find a multi-vitamin without iron. You typically get more than enough iron from your food. Extra iron is needed only for menstruating women.
It should also contain other essential nutrients like biotin, chromium, copper, manganese, molybdenum and pantothenic acid.
There are some vitamins and minerals that are best taken separately. Vitamin E, vitamin C, folic acid and calcium are best taken at higher dosages. Many proponents of multi-vitamins cite that taking that many vitamins and vitamins together causes negative interactions because they compete with each other for absorption. For example: magnesium, zinc, and calcium compete for absorption; copper and zinc also compete for absorption.
But think about this for a minute. This is no different than eating different foods at the same time, as most people do. The vitamins and minerals in the foods compete also. Competition is expected and the body is designed to handle that.
8. Take Antioxidants
An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves.
9. Rest More Often
Rest is the most overlooked "skinny-guy secret". If you don't rest, you won't grow. Simple as that. Your body does not build muscle in the gym, it builds muscle while resting!
The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.
10. Be Consistent
O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.
You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.
Over the past 3 years, I've talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story:
Day in and day out, they followed their pre-determined plan, consistently, without fail.
You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?
"You never know what you can do, until you try to do more than you can."
~Muscle Building--Another advantage of Weight Training
Life Strength
Men and women reach peak strength around 20 to 25 years of age. After age 25, strength generally decreases an average of 1% per year. Therefore, a 65 year old would only have about 60% of the strength they had at age 25. Individuals who are more active, or those who continue to strength train, can considerably decrease this tendency for declining muscular strength.
Oct 8, 2007
Anti Aging--For a less sweet but longer life
- In addition to diet and exercise, below is what I feel is important .I'm not a doctor so always check with your doctor before starting any nutritional program
- Insulin Plays Central Role In Aging, Scientists Discover -"insulin regulates its own production and that it directly regulates tissue aging. The principle: Keep insulin levels low and cells are stronger, staving off infection and age-related diseases such as cancer,dementia and stroke"
- "According to a research conducted recently, the fewer calories an animal consumes -provided malnutrition is avoided - the slower an animal ages and the lower the death rate from cancer, heart disease and diabetes" - Some theorize that calorie restriction slows aging because it keeps insulin level low "
- So My Advice:Try to cut down on your sugar intake.instead of adding 2 teaspoon of sugar in your cup of tea or coffee,try 1 teaspoon (Decrease the sugar intake gradually otherwise you will find yourself craving for sweets,and that is not what we want.) ,and enjoy the tea or coffee at its best (you will get used to it that way and once you get used to it you will find the sugar rich version less appealing,believe me). This will mean lower production of insulin in your body,and also lower intake of calories,which according to the researches above results in longer life span.Also there is additional benefit of weight loss as you take in lesser calories.
- Whenever you feel an urge to eat some thing sweet,instead of eating sweets full of sugar and fat,try eating Dates (my personal favorite). Also you could try any other fruit you want (in moderate amount ,too much of anything is bad).So go on. Try it.( I can't resist the temptation to say this"Sugar is a sweet and slow poison")
Weight Loss-Try this and NEVER get FAT
- People say that they eat just two meals a day and still can't get rid of the excess flab.What i want to say is the Almighty has designed our body for the purpose of survival and not Ripped body with six-pack abs.If we eat only two meals a day and deprive our body of the nutrition it needs,our body goes into the survival mode.It burns less calaroies then normal and the BMR(Basal Metabolic Rate) of our body goes low.
- So what i am trying to say is this,the worst habits one could have is to skip breakfast,have a light lunch,over-eat during dinner and then round it up with midnight refrigerator raids.
- REMEMBER THESE WORDS:To get lean,you have to eat at regular intervals.
- If you just follow some basic rules about what to eat and when your body will become a lean fat burning furnace .The daily intake of calories depends on the individual,metabolism,age and activity levels.Always try to consume fewer calories then your body needs.Just avoid high fat and high calory items ,keep a record of what you eat and over a period of a monthyou will know where you are going wrong.It is advisable to burn your calories rather than starving yourself.
- Carbohydrates are a very confusing issue.They are vital in breakfast,for normal brain functioning and are essential for people who workout.but on the othet hand,when the activity levels are low,the body stores them as additional fat. the easiest way is to have them around workouts.complex carbs like vegetables,whole grain breads,combined with protein like egg whites,pulses,chicken breast,fish ,about 90 minutes before breakfast,To fuel the training.
- Take simple carbs like Fruit,milk,yogurt,honey immediately after workout to recover.
- So my ADVICE:Keep the intake of carbs low,replace white breads with much healthier brown breads,or even better ,simple home made roti.Drink a lot of water to keep your sodium levels low.
- MY RECOMMENDED meal timings:7 AM , 10 AM, 12 PM, 3:30 PM, 7:30 pm, 8:45 PM.
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