Ways To Target Your Core: Sculpt Your Abs With Cytomax

Ways to Target Your Core: Quick Ab Workouts for Sculpting Your Core Muscles

The holidays are within reach and it’s totally going to take a toll on your weight. Don’t let that happen! You can stop it by using these excellent ab workouts for your tummy.

Lara McGlashan from Oxygenmag.com says that these multi-tasking core moves can hit quite a good number of muscles especially targeting your core. These exercises raise your heart rate and pumps up your neuromuscular system.

What you can do first is immerse yourself in a thorough warm-up. After that, do either a strength-training activity or cardio workout. Then, include the core workout from the chart or you can select a combination of these.

Make sure to take note of the tips from Allison Westfahl how to carve an awesome core.

A New Angle On Abs

It’s officially summer — how’s your six-pack? Everyone wants a ticket for the A(b)-train and the key to hitching a ride — aside from ditching your Friday night pizza habit — is to use these multitasking core moves. Read more…

Greatist.com author Amy Schlinger says that the lower abs are harder to sculpt. The author asked advice from Amanda Butler, a certified trainer in New York City. The trainer said that in order to lose weight and show muscle definition, the whole body needs to be subjected to a whole workout.

It’s a given fact as well that exercise should be paired with a good diet. These are essential in forming those abs. Training the core means improving your center for balance. It surely benefits everyone since this is good for reducing back pain.

The challenging thing about getting rid of the fat stored in the lower belly is that this is where our body would usually deposit the excess fat. Let’s take a closer look at the things that we can do in order to eliminate this stubborn fat:

The Best Exercises for Your Lower Abs

If you’re like us, there’s probably one area you feel like you can’t work enough: your abs. More specifically, your lower abs. It seems like no matter how much training you do, they just stay the same. Well there’s a reason for that. Read more…

Active.com author Kate Allgood says that the core provides support for our movements. Whatever direction we choose, it emphasizes the stabilization of our body. Our core is always at work whenever we twist, turn, or bend. If there’s a problem with the muscles in that area, we’re going to have a bigger issue with it. This is commonly characterized by lower back pain.

To avoid these problems, it is important that we maintain a good exercise routine for our core. These exercises should keep all muscles even and balanced.

3 Exercises to Activate Your Core Muscles

The dream of six pack abs and tight core muscles is a common fitness dream for both men and women. However, it’s impossible to achieve if one side of your muscles is working harder than the other – or worse, you’re experiencing muscle pain. Read more…

Perform this quick workout from Popsugar Fitness to tone your obliques:

Feeling tired after your intense workout? Try Cytomax! This is a supplement that helps energize and rehydrate your body after a long routine at the gym.

How To Gain Muscle Fast The Surefire Way

How to gain muscle fast

How to gain muscle fast need to guarantee your determination and consistency in adhering to your training programs, which can give you the results you need.

In case you might be wondering is your have been working our regularly but feel like you are still not seeing the results that you have wanted all along, you might need to check how you are approaching your exercises programs.

Let fitness author Giselle Castro fill you in on things that you might be missing and help you re-assess your fitness goals.

Why You Aren’t Gaining Muscle (and What to Do About It)

That fitness expert on Instagram with glutes that seem to defy gravity can make you wonder, “How does she do that?!” It’s true, everyone’s body is built differently and doesn’t put on muscle the same way. By learning more about your muscles, you’ll discover the best way to get that lifted booty.

1. Muscle Can Maintain Your Weight

Functionally, muscles protect your bones, organs, and tissues—and even help you heal quicklyKathryn Sansone, a certified fitness trainer and the founder of GreekGirl Beauty Protein, adds that muscles can also be important to maintain your weight. “Muscle requires more energy and therefore burns more calories than fat,” she says. “The more muscle mass you have, the faster your metabolism is.” More muscle means burning more at rest, plus being able to work harder during your workouts. Double-win.

2. It Can Also Cause Gains, So Don’t Panic

Women might worry when they see the number on the scale go up. “A pound is a pound no matter what, but the volume of one pound of muscle is much smaller than one pound of fat,” says Jacklyn Sklaver, NASM personal trainer and CISSN sports nutritionist. Instead, measure your waist, your hips, and your body fat percentage to keep track of your physical progress.

3. Strength-Train for Optimal Results

Sklaver recommends women strength-train four times a week to see results. “Some women can stick to only weight training with no cardio,” she explains. “Others may need to do cardio 30 minutes a day three to five times a week for the best results.” Sklaver adds that it’s also beneficial to add compound movements (total-body exercises) to burn more calories. “Full-body workouts are ideal for maximum muscle growth,” she says. “The more a body part is used, the more hypertrophy that occurs.” Focus on working the largest muscle groups in the body: the glutes, quads, and hamstrings. Training the upper body in conjunction helps create an hourglass shape. You can cut back on that treadmill time, too—Sklaver says too much cardio can lead to difficulty gaining muscle.

4. “Bulking Up” Is Rarely a Thing

Don’t be afraid that you’ll come out of the weight room looking like John Cena. “Women who are ‘bulky’ are following a nutritional plan, have been working out for many many years, and may have goals of increasing strength rather than body composition,” says Sklaver. It takes A LOT more effort to gain muscle than to gain or lose fat. Meaning if you lift weights, you won’t become huge right away. If you are prone to bulking up, Sklaver advises focusing on your nutrition. “Find a daily caloric and macronutrient intake, meal prep, and eat for performance and recovery.  Read the full article

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day. Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

The Best Way To Do Interval Training

The Best Way To Do Interval Training

High Intensity Interval Training is one of the most effective methods to lose fat fast. There may be several methods and it would be a good idea to allow you to take your pick from among the most popular ones today.

The best interval training ideas are often the best ways to give you the best results.

The editors from Iron Magazine shares a study on the benefits of interval training and what it can do for the body

The Best Way To Do Interval Training

Even more explosive exertion, for even shorter bursts, with even shorter rests in between: according to sports scientists at Lillehammer University College in Norway this is the best way to make interval training even more effective.

Study
The Norwegians did an experiment for 10 weeks with just under twenty well-trained cyclists. All the cyclists did interval training for about 40 minutes twice a week. They combined the interval training with their regular training.

Half of the cyclists did more or less classical interval training: cycling for 4.5 minutes as fast as they could and then 2.5 minutes cycling gently to recover. They repeated this cycle until the 40 minutes were up. [LI]

The other half of the cyclists did a more explosive kind of interval training, with shorter cycles: they cycled as fast as they could for 30 seconds and then cycled gently for 15 seconds. They repeated this cycle for 9 minutes and then rested for 3 minutes. Then they started a second series, completing a total of 3 series. [SI]

Results
Both interval-training schemes were equally intensive. The amount of effort the cyclists expended was the same for both kinds of interval training and the cyclists experienced them as equally tiring. But the training with the shortest intervals was more effective.

The VO2max of the cyclists in the SI group increased significantly, whereas it did not for the cyclists in the LI group. Maximal oxygen uptake (VO2max) is the most important predictor of endurance capacity. Read the full article

Anybody can decide to lose weight and burn fat at the same time according to Jason Karp, Ph.D., an exercise physiologist and a nationally-recognized running coach who is the founder of Dr. Karp’s Run-Fit Boot Camp in San Diego. 

Interval Training: Short Workouts That Really Pay Off

Less time in the gym doesn’t mean you have to sacrifice fitness if you know this secret: Interval training. Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time).

So how do you get the most out of interval training, and how long should each push and recovery be? One of the many great things about intervals is that there’s no single hard-and-fast rule. Different lengths of work and recovery bring different benefits—and they’re all good.

Start with these three interval training plans. Just know this: Interval training is tough, so if you’re just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio Blaster
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
•Warm up for 15 minutes.
•Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

2. Speedplay
Sprinting is great for tightening and toning your legs, glutes, and core. It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories.
How to do it: 
•Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
•Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times.
•Finish with a 10-minute cooldown.
Bonus benefit: Because of its very high intensity, this workout is very short. Read the full article

If you feel the need to pump up the volume to help you with some real-time fitness workouts, here are 10 of the best interval training workouts you can play online when working out. Fitness writer Author Annette McDermott shares some of the best and most popular interval workouts today.

10 Best Interval Training Workout Videos

If you want to add intensity to your workout routine or take it to the next level, consider interval training. The workouts are fun, effective, and adaptable for any fitness level.

What is interval training?

Interval training is a terrific way to get the most out of your workout time. It alternates high-intensity bursts of exercise with low-intensity recovery periods. If your weight loss has plateaued, interval training gives your metabolism a much-needed boost.

Interval exercise and recovery times vary depending on your stamina and physical condition. Interval training offers the following benefits:

improved overall fitness

increased post-exercise fat and calorie burning

improved insulin function

healthier brain function

You don’t have to take an expensive class at the gym to do interval training. All you need is space in your home and a computer with a wireless connection to take advantage of these motivating workouts. Watch the videos

Supplementation is also a good component in helping ensure that you protect and promote your muscle gains. Complete Whey from Cytosport can give you all that and more. Packed with essential proteins and nutrients to promote recovery and muscle growth, Complete Whey can be your best friend during your pre and post training sessions.

Complete Whey from Cytosport a full-spectrum formula that provides complete nutrition to help promote muscle growth and development, as well as aids in muscle recovery during pre and post workout periods.

Indeed, with great power comes great responsibility- and the same adage goes with workouts, literally, if you want more power in those ripped abs, be sure to carry on the responsibility of sustaining and maintaining it.

Split Training Program For Optimum Fitness Results

Split Training Program For Optimum Fitness Results

Coming up with comprehensive split training program requires a good sense of knowledge, logic and experience. Many fitness enthusiasts often get to abandon their split training programs not because of boredom, but because they often lack the follow through support they need to pursue the training program.

In the article below, the writers of Muscle and Strength, LLC, provide you with a background on split training and a good set of different programs you can choose from.

The Ultimate Muscle Building Split Reference Guide

Training splits can be a mystery. With so many available options and possibilities, it’s easy to be confused about which splits are effective, and which are poorly structured. If you’ve ever wondered just why and how training splits are designed, and just what some of the best training split options are, you’ve come to the right place. So grab a protein shake, sit down and start reading.

Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken. Some individuals recover more quickly than others, or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.

In general, it’s best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakingly believe that adding volume or additional workouts is the secret key to rapid growth. This is far from true. Muscle building isn’t simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.

Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!Read full article

There are times when you realize you are in a quandary when given the option to make a choice between different programs that deal with targeted results for your fitness goals.

Like for example when you are going to make a choice on which routine to take and deep inside you hear a whisper egging you to choose right away. In the next article, strength conditioning coach and author Marc Perry, CSCS, CPT, lays down the pros and cons so that you can decide better for yourself.

Full Body Workout Vs. Split Routine: Which Is Better?

I’ve spent more time than I would care to admit pondering this question and I’ve spent years of my life experimenting with various full body workouts and split routines.

I understand how confusing and frustrating this question can be.  For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines.  But yet they train every one of their clients with full body workouts!

Why the contradiction?

Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days.  For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.

The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.

Full Body Workout: Pros & Cons

Pros

Full Body Workout

Balanced Body – You will be able to build a well balanced body by hitting all muscle groups in one workout, which is more natural and more closely mimics real life.  Many physiologists think of the body as one muscle because all muscles are connected to each other, so splitting up the body each workout may not make functional sense.

Miss A Workout, No Biggie – If you normally workout 2x per week and you happen to miss a workout, you have already worked out all your muscle groups with just one workout.  Not a big deal.

Maximize Calorie Burn & Fat Loss – When someone has 30lb to lose, I like to keep them on their feet with their legs moving, so full body workouts can work very well.  Most smart trainers out there train their overweight clients with full body workouts 2-3x per week.  Regarding muscle building, a full body workout can debatably create a more powerful hormonal response to help build muscle, but it’s harder to fully stimulate a muscle with sufficient volume to spur growth. Read full article

Need to know more? We got you covered. It’s best that you fully understand the mechanics of split training. You also may want to have a more in-depth view of how it goes and what benefits you can get from it.

In the next article, let James Wright of fitbodybuzz.com, share the grainier details of split training, including several video clips of split training workouts to help guide you through training.

What is Split Training and Its Benefits

Generally, split training means that we work each of the muscle groups on separate days and not all of them on one session. In addition, we should work maximum 3 body parts per training and we let minimum 3 days for the worked muscle groups to recover.

Benefits of Splits

This workout technique is pretty common these days and recommended by the bodybuilding experts. There are 2-3-4-5 day plans. These plans are made for a week. You can find some example programs below.

The main advantage is that we can have a shorter workout which has various benefits. We can do more intensive, focused and efficient workouts.

We can also utilize more types of exercises for a particular muscle since we have more energy and time.

While a full body workout can take up hours, we can complete a split one in 40-50 minutes which reduces the possibility of overtraining.

In addition, shorter time has a positive impact on motivation as well, since most of the people are less motivated if they know they will have to work out for long hours.

Another benefit is that muscles have more recovery time. If we do full body workouts 3 times a week, that means they have maximum 2 days to recover. If your training splits than they will have 3 days or more. This improves muscle growth and with proper nutrition we can achieve better results.

Split Training vs Full Body

I found a great video which can help a lot to understand which suits you the best. Anyway, the guy in this video also suggests splitting the workouts if your aim is gaining muscle. Personally, I change split workouts with full body ones since my aim is not building muscle mass, but strength and burning fat.” Read on and watch the videos

Make sure that you try and make the most out of split training programs. It will help you maximize your fitness goals and give you the flexibility to combine your workouts and efficiently get to what you want.

You might want to enhance your efforts in tour split training programs with the help of nutritional supplements to help you get the nourishment you need and energize your body with Cytomax from CytoSport.

Cytomax is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Retain Muscle Mass Satisfaction Guaranteed

Retain-Muscle-Mass-Satisfaction-Guaranteed

Retain muscle mass and ensure that you maintain it by following the right training programs and routines, as well as avoid fitness pitfalls that are commonly misleading people that could possibly end up bust, or worse, getting injured.

Getting the right program that would target your choice muscle groups can sometimes be difficult to develop. Doug Lawrenson is a professional bodybuilder who can be your best source of information with regards to fitness diets, nutrition, weight management and training techniques to help you protect your gains.

Doug’s 5 Day High Definition Routine

Doug’s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

2 Warm up sets to be completed on 1st exercise per bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.

Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.

Abdominals are performed after each training session

30 Seconds rest between sets

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

Decline Crunches – 4 sets of 20-25 reps

Hanging Leg Raises – 4 sets of 20-25 reps

Twisting Crunches – 4 sets of 20-25 reps. Read full article

People sometimes find it hard to think about how to maintain their muscle mass and at the same time burn fat. While some find it a bit tricky, others know what to do to protect it.

Let strength conditioning coach and author Justin Grinell share his thoughts on how to hang on to your hard earned gains while burning fat in your body.

LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.

I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body.

YOU NEED TO EAT BETTER FOOD. 

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

MAKE SURE TO GET A WIDE VARIETY OF FOODS IN EACH DAY.

This is a guide to help you get an array of macronutrients (protein, carbs, fats) and micronutrients (vitamins, minerals, phytonutrients) in each day.Read full article

You may want to be convinced a bit more about preserving muscle gains and it is also relatively important to understand that aging also plays a role in the process.

In the next article, you will find helpful information compiled by medical authors and experts from the Harvard Men’s Health Watch of the Harvard Medical School.

Preserve Your Muscle Mass

Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

The saying goes there are two certainties in life: death and taxes. But men should also add loss of muscle mass to the list.

Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes.

Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. A 2015 report from the American Society for Bone and Mineral Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.

But just because you lose muscle mass does not mean it is gone forever. “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

The hormone factor

One possible contributor to sarcopenia is the natural decline of testosterone, the hormone that stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire.

Some research has shown that supplemental testosterone can add lean body mass—that is, muscle—in older men, but there can be adverse effects. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men.

Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

The power of protein

Your diet also plays a role in building muscle mass. Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle. However, older men often experience a phenomenon called anabolic resistance, which lowers their bodies’ ability to break down and synthesize protein.

Therefore, as with PRT, if you are older, you need more. A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training. For example, a 175-pound man would need about 79 g to 103 g a day. If possible, divide your protein equally among your daily meals to maximize muscle protein synthesis. Read full article

Preserving muscle mass may be something that you may have had difficulty with in the past, but no more, with these helpful articles to shed light on those age-old questions, you would surely be enlightened with these practical ideas.

Getting a boost on your efforts through supplementation can also be a good idea to explore and one of the best ways to protect your muscle gains is by taking Complete Whey from Cytosport.

It provides you with a a full-spectrum nutrition formula that is loaded with protein, essential amino acids and other nutrients the body needs to sustain muscle growth, health and recovery.

Breathing To Improve Performance And Enhance Fat Loss

Breathing To Improve Performance And Enhance Fat Loss

Proper breathing to improve performance is not just because your body needs the oxygen, but is also about properly regulating life-giving oxygen into your body, but also works out the lungs to enhance your fitness capability.

You often see athletes compete by giving it their all and sometimes you can even hardly notice that there are certain unnoticeable processes that help them develop their physical capabilities and bring it up a notch and proper breathing is one of those.

Professional fitness trainer and writer Lara McGlashan discusses the importance of perfecting the process of breathing to improve physical performance and why it is so.

BREATHE LIKE AN ATHLETE

Breathing. We usually don’t think much about it; our bodies simply make it happen autonomously like it does digestion and circulation. But then you sprint to catch the bus, carry your toddler up two flights of stairs or kill it in your WOD. Suddenly you’re gasping for air, desperately sucking O2 like a beached cod. At these times breathing becomes a voluntary activity, and the way you inhale and exhale could actually affect athletic performance.

“Proper breathing is one of the most overlooked resources in sports and fitness,” says Laurenn Cutshaw, a former collegiate gymnast and vice president of marketing and branding for Yoga Six. “The movement of air in and out of our lungs facilitates an exchange of oxygen that every cell in the body needs to survive and perform.”

Improper breathing can hinder performance since CO2 is not properly cleared, thereby causing a buildup of waste and altering the pH of the body. “And if you reduce oxygen to muscles, there is also less O2 available for ATP production to assist with lactic-acid buffering,” says Ben Greenfield, NSCA trainer of the year and owner of Greenfield Fitness Systems in Spokane, Wash.

Check out these activities and their expert-recommended breathing techniques. Try them out for yourself and see if you can breathe a little easier.

AEROBIC ACTIVITY / MODERATE INTENSITY

Aerobic literally means “with oxygen,” and cardiovascular activities that involve long durations of time and distance require efficient breathing techniques and greater diaphragmatic integrity. Enter rhythmic nasal breathing.

“During endurance activities you’re trying to inhale more than you exhale,” Greenfield explains. “When running, for example, take one deep breath through your nose for three foot strikes and exhale through your nose for the next two foot strikes. As you increase the intensity, change the pattern to a 2:1 ratio of breath to foot strike.”

Nasal breathing can also be used to control your pace and help keep you cool under pressure. “During endurance activities such as running, biking and swimming, an even, rhythmic breath cadence helps maintain heart rate and has a very calming effect on the body,” says Cutshaw.

ANAEROBIC ACTIVITY / HIGH INTENSITY

Anaerobic activities are done in the absence of oxygen, and in an event of short distance, breathing is something of a moot point. “A 100-meter dash involves very little breathing; usually you’ll see sprinters inhale at the command of ‘set’ and then take off,” states Jacques DeVore, CSCS, cycling coach for USA Cycling and owner of Sirens and Titans Fitness in Los Angeles.

Once you start lengthening the sprint distance, however, breathing becomes more of a factor. “Your body becomes exhausted of creatine and you need to get oxygen on board to burn glucose and power the activity,” says Greenfield. In that kind of situation, breathing through your mouth becomes the most efficient way to deliver oxygen to needy tissues.

There is a downside, however: “Breathing through your nose may lead to tightening of the facial muscles,” explains Jonathan Mike, Ph.D., CSCS, assistant professor of exercise science at Lindenwood University in St. Charles, Mo. “When sprinting, your entire body — including your facial muscles — should remain in a relaxed state, with your mouth open slightly, to deliver the most oxygen.” Read full article

Can one really lose weight or burn fat by breathing? It may seem preposterous, but in fact there is a science to it.

Here is a perspective from wellness author and speaker Mila Diamond on how breathing can help you improve your well-being and fitness.

Lose Weight by Breathing… Really!

The amount of oxygen in our blood determines whether we have enough energy and the rate of our aging.  Breathing is probably the most important function of the body and oxygen is, by far, the most vital element for staying alive. Your brain cannot function without oxygen.  Without sufficient oxygen, the brain literally shuts down.

You would think that we know how to breathe properly!  We have been breathing our whole life.  However, we often take shallow breaths or, even worse, hold our breath when we are under pressure or are intensely focused on a task.  This lowers the oxygen level in our system causing fatigue and lack of clarity.  As a result, we often make poor decisions in those stressful situations when we need to be our best.

Leading a sedentary lifestyle or sitting for extended periods in front of the computer or TV also creates a serious oxygen deficit.  Have you ever noticed that you may actually feel exhausted after vegging out in front of TV?  How could you feel so tired when you didn’t do much?  Your fatigue is caused by a lack of oxygen.

Oxygen is a highly flammable substance that speeds up chemical reactions.  In the body, oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood.  This increases your metabolism and burns more calories.  The more oxygen you have in your blood the faster your metabolism will be.  You burn fewer calories sitting in a stuffy room versus sitting outside in the fresh air.  Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature.  The more oxygen in your bloodstream, the more energy you will have, the clearer your head will feel, and the more calories you will burn.

Your oxygen intake is much higher when exercising in nature versus exercising inside a gym.  You burn more calories exercising outside!

When you are physically active your breathing becomes deeper and you receive more oxygen.  More vigorous exercising causes an even greater demand for oxygen.  A greater demand forces you to breathe faster and deeper so that more oxygen will enter your bloodstream.  Some fitness fanatics will even go so far as to hook up to an oxygen machine while on a treadmill.  In our humble opinion, this is completely unnecessary.  In fact, in our own experiments, using medical grade oxygen machines did not create noticeable results.  Also, be aware that oxygen can be toxic at high concentrations!  To get the most benefit you simply need oxygen-rich fresh air.  The easiest (and usually the cheapest) way to get this is by exercising in nature when possible.  Trees and plants generate healthy, oxygen-rich air.  Get out in nature as often as you can.  Plan a hike, take a bike ride, or do some other form of activity while you are outside.

This all sounds great, but what if you are stuck at the office sitting in front of the computer for hours?  What if you are too busy to fit in an hour or two of aerobic exercise into your day?  We have good news for you!  Deep, active breathing can increase your oxygen intake even when done for just 1 to 2 minutes at a time! Read full article

Yes, it’s true. Your eyes are not playing tricks and indeed, there are actually several breathing exercises that can help activate your abdominal muscles to ensure that you get shredded and at the same time lose fat while you’re at it.

The Fit Indian health writer Deblina Biswas gives you a compilation of the most effective breathing exercises that can actually help burn fat and lets you lose those pesky love handles.

Top 10 Breathing Exercises to Lose Belly Fat – Abdominal Exercises

Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. This belly fat is very stubborn and to shed and will often take many months or years to vanish. You either need to go to the gym, do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet such as a simple 1200 calorie diet plan. But many of us don’t like to sweat it out in the gym, and the best and easy way to deal with your belly fat would be breathing exercises.

Deep breathing exercise is the best exercise to reduce belly fat which helps you in shaping up in a relaxed manner. One can eliminate the fat present on top of the abdominal muscles with these breathing exercises.  Breathing exercises are gaining a lot of popularity nowadays as they are really effective in the abdominal area. These exercises are known as pranayama, usually associated with yoga. They help you gain health and longevity; they also improve digestion by strengthening abdominal muscles. It is an art and needs to be practiced with care. Read on and watch the videos

As you understand the effects breathing to enhance performance, it is always very important to know that no matter how simple it may be, mastering the breathing process does give you your edge in giving you the optimum performance you need.

To support your fat loss workouts and enhanced performance, you also may want to supplement on Cytomax from Cytosport to help rehydrate and fuel your body after your workouts.

Specially formulated with the trademark Advanced Carbohydrate System, it helps enhance performance to keep you properly nourished and hydrated all throughout your training.

Benefits Of Biking To Work And Why You Should Consider It

Benefits Of Biking To Work And Why You Should Consider It

Benefits of biking to work can indeed be the best option that you may have not just by making a radical shift to a healthier lifestyle, but it does bring a lot of comforting thoughts that you get to save money on gas, improve mental health and help protect the environment, among others.

Professional trainer and writer Pete McCall, a seasoned biker as well, shares very insightful perspectives on the benefits of biking and how it could be beneficial for everyone.

7 Reasons to Bike to Work

Over the past decade, the number of people biking to work has increased by 60%. More cities across America are embracing bike-friendly policies and programs, making it safer for people to integrate cycling into their modes of transportation. Biking to work can be tremendously beneficial, not only for your health, but also for the environment. Here are seven reasons why you might want to consider biking to work.  

Ever since I learned how to ride my red, white and blue bike (complete with a banana seat and handlebar streamers) at the age of five, I’ve loved riding. In my teens I competed in BMX racing and spent all of my lawn mowing money on bike parts and race entry fees. During college I rode my bike all over campus and was a bike courier in Washington, DC, for a summer. And in my early professional life I worked for the bicycle industry on a congressional campaign to have transportation funding dedicated to building bike trails and bike lanes. One of my favorite things about that job was that we had a bike storage room and a locker room with a shower in the building, so all employees could ride to work.

Riding to work is a great way to start the day and an even better way to wind down after a day of e-mails, phone calls and meetings. If you’ve ever felt frustrated sitting in traffic, tired of the mundane commute or had a hard time fitting exercise into your schedule, then commuting by bike might be a great idea for you. Here are seven reasons why biking to work is something to consider: Read the full article

There are very good points to consider when you want to take up biking, whether choosing to adopt it as your new mode of transportation or using it as an exercise routine for staying healthy.

If you are considering whether to do this or not, let health and fitness writer Chris Giblin help you with some of the best reasons why you should consider biking and help you decide.

10 Reasons To Get On A Bike

Even though May is National Bike Month, fall is one of the most enjoyable times to ride a bike. You escape the extreme weather, don’t have as many allergens to deal with (but if they do plague you, check out How Fall Allergies Will Affect Your Workout), and get you out in the fresh air before winter keeps you restricted to the gym. What’s more, bicycling has all sorts of health benefits—physical and mental. It engages your legs, but it’s easy on your joints, and it really does provide a sense of freedom. In case you still need convincing, here’s a list of reasons to hop on two wheels.

There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

YOU’LL LOOK FORWARD TO DOING IT.

We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride. It can also energize you for other exercises you plan to do. Bike instead of driving to the gym to warm up and cool down from your workouts.Read the full article

Science has proven that biking does have tremendous effects on the brain, which can even be a good therapeutic activity for those experiencing bouts of depression and anxiety.

Independent UK health correspondent Simon Usborne reports about the scientific discoveries relates to biking and how it could impact general well-being and improve your quality of life.

The Cycle Path To Happiness

You need only look at the physique of Bradley Wiggins to appreciate the potential effects of cycling on the body. But what about the mind? For as long as man has pushed a pedal, it’s a question that has challenged psychologists, neurologists and anyone who has wondered how, sometimes, riding a bike can induce what feels close to a state of meditation.

I’m incapable of emptying my mind but there have been occasions on my bike when I realise I have no recollection of the preceding miles. Whether during solo pursuits along country lanes in spring, or noisy, dirty commutes, time can pass unnoticed in a blissful blur of rhythm and rolling.

It’s not a new sensation. In 1896 at the height of the first cycling boom, a feature in the The New York Times said this about the activity: “It has the unique virtue of yielding a rate of speed as great as that of the horse, nearly as great as that attained by steam power, and yet it imposes upon the consciousness the fact that it is entirely self-propulsion.”

The writer, credited only as “ANJ”, continues: “In the nature of the motion is another unique combination. With the great speed there are the subtle glide and sway of skating, something of the yacht’s rocking, a touch of the equestrian bounce, and a suggestion of flying. The effect of all this upon the mind is as wholesomely stimulating as is the exercise to the body. Read the full article

In order to maximize the health effects of biking, you may add in supplementation to your workouts.

Cytomax from CytoSport is a nutrient-based energy drink formulated to enhance energy and stamina when doing your exercise routines, at the same time provide proper nutrition for the muscles to aid in growth and maintain proper health.

Cytomax also comes in handy as a good hydration liquid that you can take along your bike trips and ensure you get your regular dose of proteins and other essential minerals and nutrients needed by your body.

Effective Treadmill Workout For Fitness

People often think that effective treadmill workout is impossible, after all, you can only either walk or run on it. In fact, they might be surprised to find out that a treadmill machine can pack a punch when it comes to total body workouts.

As they say, it’s how you make us of your gym equipment that lets you get the results you desire. Use it properly, it pays you back. But if you just look at it, then don’t expect to get anything out of it,

The authors from fitness site Fitday.com gives you some of the innovative workouts you can do with your treadmill at home or at the gym

How to Double the Effectiveness of a Treadmill Workout

Your treadmill workout will only be as effective as you make it. If you keep your run slow and stately, you’ll see limited progress. Those who never push themselves on the treadmill will burn fat very slowly, and they’ll never really get the results they want. Here are a few simple tips to help you max out the effectiveness of your treadmill workout:

Do sprint training — Sprint training is simple: 30 seconds of full-speed sprinting, followed by 60 to 90 seconds of low-speed jogging. It’s more than just an epic cardio workout, but it also helps to build lower body muscle. Throw in at least one day of sprint training per week to max out your workouts! With just 20 minutes, you’ll burn more calories than you would with 45 minutes of jogging.

Adjust the speed and incline — There are days when a slow, serene jog works, but on other days, you have to throw in some hill work or fast-paced running. The faster or steeper your run, the more you’ll push your body to its limits. Most treadmills come with pre-set programs you can use to increase the intensity of your run.

Run with weights — This is not recommended for extended periods, but it can be good for short-term training. Hold a pair of light dumbbells in your hands for 2 to 3 minutes as you run, and you’ll give your biceps and forearms a great workout. Wear ankle weights, and you’ll push your legs hard. The added weight increases the intensity of your workout!

Don’t just walk forward — To really make the most of the treadmill, try walking or jogging backwards or shuffling from side to side. This will give you an awesome leg workout, test your coordination, and force your body to work harder. You don’t need to set a fast pace, but switch things up to work your hips, knees, and ankles effectively.

Tackle more hills — If you enjoy low intensity, steady state jogs, you can make your long-distance jog harder by adding a few inclines. It will challenge your leg muscles and push your cardiovascular system, but it won’t place extra strain on your knees and calf muscles. Read full article

 Don’t worry if you are just starting out, who hasn’t? Take you’re a trip to the gym and one of the common things that you see is a treadmill machine. But before you take a step on it, do you know how to make good use of it?

Let fitness trainer and writer Michael Foley fill you in on some of the ideal treadmill routines from beginners to advanced fitness fanatics.

No Matter What Your Mood, We Have a Treadmill Workout For You

While there’s nothing quite like running outdoors, unruly weather sometimes makes it impossible. For those rainy or blustery days, there’s the trusty treadmill. Whether you’re a beginner runner or have a few marathons under your belt, we’ve got a running workout for you. From a run that mimics going up and down San Francisco hills to another that has you ascending a mountain, you’ll swear you’re actually running outside.

Getting started: If you’re new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time. Once you’re ready, try out our 300-calorie workout, or if you need something a bit shorter, try our 30-minute beginner treadmill workout.

Walk-jog workout: Once you’re feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories. If you’re in a rush, this 42-minute version will put you to work.

Switch to sprints: Once you feel like you’ve mastered the walk and jog combination, try stepping up the pace. This 30-minute interval workout is a great way to start increasing your speed. Mix up your routine with a sprinting and walking workout to help boost your endurance. Then, once you’re ready for a tough challenge, give this60-minute interval workout a try.

Sweat like a celebrity: This 30-minute treadmill workout from celeb favorite Barry’s Bootcamp is full of intervals, hill work, and sprints, which will challenge both your endurance and your speed. Or give the 25-minute version a try. In short: these workouts are anything but boring. Get ready to push it. Read full article

It can happen to anyone, a new schedule, new gym or a new assignment just gave you less time to do your workouts – you are given an hour at most and that’s it. Fret no more. There are calorie burning workouts on a treadmill that can get you that fat burning results in less than one hour.

Let  WebMD.com author and fitness expert Annabelle Robertson

5 Calorie-Burning Treadmill Workouts

Bored with the treadmill? Not seeing the results you want? It’s time to supercharge your treadmill time.

Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of trudging along at a steady pace, you’ll mix up your speed and add floor exercises into your routine.

Here are five treadmill workouts designed by Cindy Wasilewski, fitness manager at The Lodge at Woodloch, a Pennsylvania spa, and Jeff Baird, owner of Chaos Conditioning in Atlanta. You’ll get a great workout in 20, 30, or 60 minutes.

Keep an eye on your heart rate to make sure you’re getting the most out of your workout but not pushing too hard. First, calculate your maximum heart rate, which is 220 minus your age. If you’re a beginner, shoot for 50% to 65% of your maximum heart rate; 60% to 75% if intermediate level; and 70% to 85% for experienced exercisers. Adjust the following workouts as necessary to keep your heart rate in these ranges.

Besides a treadmill, you’ll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program. Read full article

Start putting back that treadmill that you stowed away in your attic and plan your regular exercise activities or if you are in a gym, use the treadmill to get you worked up.

Begin your workout by doing speed intervals, not only does it give a good cardio workout, it also lets you burn fat.

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Secrets To Building Mass Over 40

building mass over 40

Building mass at the ripe age of 40 is not a difficult thing to do, with just the right mindset, determination, and bodybuilding supplements should you choose to use them. Building muscles like professional bodybuilder Charles Dixon -who turned 40 this year- is a challenge in itself, but is not entirely impossible.

At 40, Dixon believes he still has what it takes to have the same physique as what he had 10 to 20 years ago. It’s all about discipline, hard work, determination and having fun doing it.

Dixon may not be as tall as his many counterparts in the fitness world, but he surely does have the form to go with his reputation.

For years he has dominated many of the world’s famous bodybuilding competitions and remains to be one of the most respected figures.

How Charles Dixon Built One of Bodybuilding’s Widest Backs

Charles Dixon sports the broadest back in the 212 division. Standing only 5’4″, he looks as wide as he is tall. Growing up in Greenville, SC, where he still lives, Dixon excelled at football. He was a running back in college. Afterward, he was encouraged to try bodybuilding, and he began his rise through the NPC ranks.

“Were you always wide?” I ask him.

“Yeah, at first I was known more for my shoulders, even though my delts were a weak point,” he answers in his Southern drawl. “I think back has always been my strong point.”

Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5’4″ Columbu sported collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him.

Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals.

Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement. Read full article

Load up on free-weights and deadlifts. Make the most of dumbbell rows and cable rows. To avoid getting injured, just make sure to not overload too much on weights.

Those are just a few but let Dr. Frank Lipman, founder of The Voice Of Sustainable Wellness shares some of the scientific perspective on building mass when you are over 40.

4 Ways to Build Muscle No Matter Your Age

One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he’s doing, often responds, “I’m keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian’s mouth, his goal of keeping trim, with as much muscle as possible, is a serious one – and one we all should shoot for, no matter what age we are.

The challenge with muscle mass is that after the age of 40, it starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with a lot of muscle to begin with, it’s easy to see how by the time you hit my buddy’s age, you may have lost as much as 50% or more of your muscle mass. Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries.

On the upside though, while Gran’s got her challenges, you’ve still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says, “keep it tight” for years to come. Here are a few steps to take right now:

1. Don’t just stand there – move it, lift it, work it.

Need one more reason to workout? To maintain muscle mass, exercise is job #1. To stave off sarcopenia, the age-related muscular deterioration that’s the muscular equivalent of osteoporosis, the best approach is a two-pronged exercise routine.

Alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance. If you’ve been out of the fitness loop for a while, consider hiring a trainer to develop a customized program for you and to help guide you through your workouts – but clear it with your doc before getting started. Make sure the trainer you choose has experience training the 40+ set, to help minimize your risk of injury from doing too much, too soon. You can also check out our Pinterest page for more great exercise ideas. Once you’re looking and feeling fit – don’t quit – this is a life-long commitment. Read full article

Who says staying fit or getting muscle over 40 is only for men? This would definitely be also the same for women.

Women also want to stay fit and for good reason as well, not just for staying fit, but from harm due to intense physical activities, strength or endurance.

Here is a first hand testimony from Shawna Kaminski on how it is to workout as a woman in her 40’s.

Fitness Secrets for Women Over 40

As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.

What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare. Read on…

Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.

Learn Proper Running Techniques: Get Ahead Of The Game

learn proper running techniques

For many, working out is more than just a desire to stay fit- it is a way to prove that you can be better than the rest and to learn proper running techniques is to make you be the best among the rest.

Let’s admit it, you want a big biceps and chest, but you want to have it bigger than your gym buddy or the guy working out beside you. You may not shout it to the world, but deep inside you have that longing and don’t worry, many people think that way too.

It’s all a matter of giving it your best and giving it your all to make you get what you are aspiring for. Being lazy gets you nowhere, but giving it your best, gives you that edge to be a step ahead.

Make your workouts a cinch and let others envy you for your best features. Stand tall and proud and let fitness expert Eric Velasquez, NSCA-CSCS teach you how.

Run This Way

Those new to CrossFit may think that it’s all about snatches, kettlebells and kips. But those who have been around the block a few times — literally — know better. Many of the existing workouts in the CrossFit curriculum feature runs of various lengths, in addition to the normal barrage of lifts, jumps and pulls.

“More than half of the Hero workouts and half of the new Girls have a running component,” Lyons says. “Depending on the affiliates’ programming or the focus of their current cycle, 30 to 40 percent of workouts may have a running component. Some may have a higher frequency than others.”

In other words, you may end up spending more time running than any other single skill during your time at a CrossFit gym. All too often, however, the run becomes the most overlooked component of a WOD. So why has running been abandoned by so many coaches and athletes?

“I have no idea,” Lyons says. “Viewing the run as an afterthought is a missed opportunity to perform at your best. Improving run splits within a WOD can make all the difference. For some CrossFitters, running is an expensive, time-consuming element in the WOD, and they need to fight back to dig out of the time deficiency created from less-than-optimal running. Read full article

Different strokes for different folks, so the saying goes that aptly applies to any type of workout or training program, so is the same with running.

It does not mean that if you are short-legged, you do not stand a chance against long-legged runners, what happens is that the former develops a technique that makes him more effective against the latter.

USA Track & Field Level 1 certified coach Jason Fitzgerald shows you how to learn proper running techniques and how you can ace the rest of your competition.

3 Simple Tricks to Improve Running Form (And Have the Best Run Ever)

Do a quick Internet search for “proper running form” and you’ll get lost in scientific jargon: swing phase, stance time, loading rate, stretch reflex. But if you’re like me, you don’t need (or want) to know the nitty gritty science behind good form. You just want to know how to do it!

Instead of focusing on the overwhelming (not to mention boring) technicalities, stick to these simple, easy-to-implement, and actionable running tricks. Not only will improving form dramatically cut your risk of overuse injuries so you can run consistently, but you’ll also enjoy it more and likely get even faster! The best part? You can do each of these things right now.

One important disclaimer: If you’ve been running for years and don’t have problems with injury or recurring aches and pains, you probably don’t need to alter how you run. Experienced runners who make significant changes to their form often become less efficient. That’s right—their form actually gets worse.”

Many new runners tend to over-stride and reach out with their foot to take a longer stride. This creates a heel-smashing, aggressive foot strike that should be avoided because it sends far too much impact shock through the leg.

But heel-striking isn’t necessarily a bad thing. The truth is that it doesn’t really matter where on your foot you land with each step; there are enormously successful runners who are fore-, mid-, and heel-strikers! The most important aspect is actually where your foot lands in relation to the rest of your body, rather than what part of your foot touches the ground first.” Read full article

New to running? No problem. People may find running to be a good alternative routine from the usual gym workouts and lifting sessions. It provides a excellent cardio, strength and endurance programs all rolled into one package.

But running is more than just sprinting and bolting off, you need to have a good form to be able to make the most out of your jogging and running exercises, especially if you want to compete in marathons or triathlon challenges.

Running coach Brendan Cournane provides a scientific and practical perspective on proper running forms and how you can optimize your running workouts to help you with your desired results.

Good Running Form for Beginners

For any runner to achieve the best race results, running efficiently—relaxed and with good form—is required. More than anything else, practicing good running form will carry you to the finish line safely and enjoyably.

The adage, “Listen to your body” is an important rule for maintaining good form.

When we maintain good body position—head over shoulders, shoulders over hips, hips over the mid-foot upon landing and arms swinging directly ahead—we run with good form and use less energy to run faster. If your arms, shoulders or back hurt or feel tense during training, you need a form adjustment.

New runners can learn proper running form by avoiding “zipper lines” and “chicken wings” while “holding chips.” These three easy visual cues are telltale signs that running form is breaking down. Fortunately, when we listen to our bodies and recognize these inefficiencies, each faulty habit is easily corrected.

Form Fix 1: Zipper Lines

Running is a linear sport. Many runners spend a great deal of energy twisting their upper bodies, fighting the efforts of the lower body. Think of the zipper line on a jacket running down the center of your torso. If your hands cross that zipper line, the shoulders and the top half of the body usually follow the hands. The torque created from the waist up is energy that could be used to run faster.

Periodically, glance down at the position of your hands at the front part of your arm swing. If you see your thumb and forefinger, your hands are likely crossing the zipper line. A slight adjustment is all that’s needed. Hold your hands a little wider from your body, slightly wider than your hips. As your arm swings back, think about reaching into your back pocket. This extends your reach further in a straight line with less crossing over the zipper line. Read full article

Just like with any workout, running causes your body to get tired and muscles get stressed and spent. Supplementing on nutrition like CytoGainer from Cytosport can help you maximize your workout routines and give you the best physical results.

Formulated with all the right amounts of protein, calories, carbohydrates and creating, CytosGainer helps refuel your muscles after a rigorous workout – ensuring fast muscle recovery, promotes muscle growth and sustains muscle health.