Fitness Trainer A to Z

Home exercise is one of my favorite ways to get in shape, since I began working out at home (could not afford a gym membership). Working out at home involves choosing the right home fitness equipment, and it’s sad that the buyer recieved inadequate information about diet and exercise.
No wonder people tend to get frustrated. No wonder the equipment turns into an EXPENSIVE clothes hanger.
There is a simple solution for those who cannot get to a gym, live too far away, or just don’t want to go to a club and want a fast, effective workout. Here are the steps you need to take to ensure results.
STEP 1: Invest in dumbbells and a bench. If you’ve got a few bucks, go to a fitness equipment dealer and get some dumbbells and an adjustable bench. For women, start with 3’s, 5’s, 8’s, 10’s, 12’s, and 15 lb. db’s. For the guys, go to 50’s (in increments of 5 lb. per db).
STEP 2: Set up your workout space. Basements seem to be a popular choice, bedrooms are a distant second. Whatever you choose is fine. Also, so that you can make sure you’re doing your exercise correctly, put a full-length mirror on your wall, or get one. Your choice. No one else is watching you but you, so if you want better results (and safety!), put up a mirror.
STEP 3: Set aside 30 minutes at least four times a week, to do your strength training. You can go up to 6 days if you want - just be sure you’re splitting up your body parts accordingly. For instance, one day you do back, chest, biceps, and calves; the next day do shoulders, triceps, legs, and abs. Use a similar arrangement for the 4-day workout. It doesn’t matter when you do it during the day, as long as you get the workout in.
STEP 4: The dumbbell strength training routine. Here are the best dumbbell exercises to do - the ones that get the most muscle worked in the least amount of time:
* Back - Db bent over row
Grab a pair of db’s (use common sense for how much weight); hold them at your sides while standing straight up. Pull your shoulders back, and stick your butt out as you bend forward. Your back should be nice and flat. When your upper body is parallel to the ground with arms straight, you’re in the starting position. Now, picture yourself rowing a boat. Use that action to pull the db’s up and back, towards your hips. Lower and repeat, in control.
* Chest - Db flat bench press
Grab your db’s and lie down on the bench, with your lower back pressed into the cushion. Lower the db’s until they’re directly beside your chest, push up and in an arc until they’re above your chest. Feel the stretch at the bottom, feel your chest muscles working as you go up. Lower and repeat.
* Legs - Db squat (guys) or Lunge (women)
For the squat: db’s are at your sides. When you lower yourself, pretend you’re sitting down on a chair. Be sure to stay on your heels, and keep your torso tight to support your spine. When you can feel yourself bending too far forward as you go down, that’s your signal to push back up.
For lunges: db’s at your sides. Keeping your torso rigid as a 2×4, take a big step forward with one leg. After your foot has planted, lower your hips until you’re just about to touch the ground with your trailing knee - without actually touching. Push back with your front leg. Do all your reps with one leg before switching.
* Shoulders - Standing db shoulder press
Standing with your abs nice and tight to support your spine, raise the dumbbells until they’re even with your ears. You should see in the mirror a straight line from your left elbow to your right elbow. Push the db’s over your head in an arc - be sure to keep the db’s moving ABOVE your head, not in front.
* Calves - standing calf raise on basement step
Place both feet on the step so that you’re positioned on the balls of your feet. Keep your legs straight, abs tight, butt tucked in. Lower your heels to the ground maintaining that tight position with the rest of your body. Raise up as far as you can, up to your tippy-toes. Lower and repeat.
* Biceps - db standing curl
Your arms should be straight, holding the db’s with your palms facing forward. Place your arms at your sides, and then raise the db’s, bending ONLY your elbows. Keep your back and shoulders out of it. Bend the elbow, straighten the arm.
* Triceps - db triceps kickback
Take the same position as the bent over row I mentioned a moment ago. Raise your arms to your sides, and then keep them there. From that position (your elbows should be bent at 90 deg.), straighten your arms until they’re straight as an arrow. Bend your elbows (but keep your arms up!), and then straighten your arms. It’s just the reverse action of db standing curls.
* Abs - See 90 Seconds To Flatter Abs
Ultimately you’ll be able to finish a complete workout even WITHIN 30 minutes! Get to work!
STEP 5: Focus on what you DO, rather than what you haven’t done. Stop beating yourself up if you only get three workouts in a week, instead of 4, 5, or 6. If you haven’t been working out consistently lately, that’s three more workouts that you’ve done in a long time, isn’t it? Be easy on yourself and build up over time. It’s the way I went from being a 280 lb teenager to a 200 lb full-time personal trainer in less than 2 years!
“Please Feel Free To Vist Our Site http://learnmoreon.com/fitness/ To Know More About fitness

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Your abdominal muscles are the same as any other muscles in your body. They work similarly to your biceps, triceps and hamstrings, so why is it that we treat them so differently? Abs cover a large part of your body and a well defined midsection says, “I’m in shape.”
Because of the way the body works, most people store a large portion of their body fat in the midsection. If you have a perfect set of abs covered by a layer of fat, no one will be impressed with your hard work. Getting abs is a two step process. Step 1: lower your body fat. Step 2: build up your abs with sit ups and crunches.
To lower your body fat, you need to take the same steps you would if you were looking to lose weight. Exercise-wise you need to engage in some sort of cardio. Cardio can be almost anything you enjoy doing.
If you want to go to the gym you can run on a treadmill, ride a bike, use the elliptical or rowing machine. There are plenty of options to choose from.
If you’d rather save some money and do cardio outside of a gym there is more than enough to keep you busy. Running, biking, walking, swimming, sports and any type of work (yard work, house work…) is good cardio as long as you do it on a regular basis at a high enough intensity. Read more on cardio guidelines.
Once you have your cardio in order, you need to begin targeting your abdominal muscles. If you have a high body fat percentage with a nice set of abdominal muscles, chances are you won’t see anything impressive. On the other hand, if you have a low body fat percentage and you never work on your abs, there will be nothing to show off. You want to include your abs in your workout just as you do all your other muscles.
Don’t go into the gym everyday with the goal of killing your abs. Remember that to grow or improve their appearance, muscles need time to rest and heal. If you’re doing hundreds of crunches or sit ups everyday, you’ll never see an improvement. It’s like picking at a scab, it can’t heal.
If you choose to work on your abs every time you go to the gym, don’t go till failure on every set. Do 3-6 sets on a lighter weight and move on to another muscle group. If you only work on your abs once or twice a week then you can do more sets and you can do them till failure. Failure means that the last repetition you do is really the last one you could physically do. Find a weight with which you can perform between 8 and 12 reps.
Abs can’t appear overnight. You need to get your exercise as well as your diet in check before you see any progress.
For more ways to get a perfect midsection, visit the Guide to Getting Nice Abs and Six Packs and share your experiences at the exercise forums. Having trouble creating an exercise plan? Get a free workout routine.
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During your first year at school, you’ll learn that time is a very scarce resource. You’ll have to find time to study, work and have social life. Trying to make room for exercise each day might seem impossible. Hard, maybe, but impossible, far from it. College should be the easiest time in your life to exercise.
If you feel too busy for the gym now, when in life will you ever find time? When you graduate you’ll have a 9-5 job and you still won’t have time. Then you’ll get married, have kids and by then all your extra time is gone.
Most schools charge you a student activities fee which is hidden in your tuition. Usually, the fee includes access to an on campus gym as well as activities such as intramural sports, tennis and basketball courts and many other programs. If you don’t take advantage of these tools, it’s as if you’re paying for a gym membership and not using it. In this case since you can’t cancel it, you might as well use it.
When time is an issue, one of the best and most efficient routines to use is a full body workout. Go to the gym 2-3 times per week. Find one machine or free weight exercise for each muscle group (chest, back, shoulders, biceps, triceps, abs, glutes, hamstrings, quads, calves).
For each muscle group, do 1-2 sets at a weight that you can do between 8 and 12 repetitions (reps). The last rep has to truly be your last rep. If you can do more, you need to increase the weight. Read more about full body workouts.
For cardiovascular exercise you need to set aside 3-5 days of the week and workout for 20-60 minutes. The upside is that you don’t have to do all of it in one “sitting.” You can do 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes at night. You can pick any mode of exercise such as running, biking (to class), playing intramural sports and even walking. Read more about cardiovascular workouts.
Flexibility is also important especially when you first start out to prevent injury. A flexibility routine should be done almost everyday but shouldn’t take more than 10 minutes for your entire body. Start off by lightly warming up with a walk, jog or slow bike ride. Pick a stretch for each muscle group and hold the stretch for 15-30 seconds. Repeat each stretch 2-4 times. Read more about flexibility workouts.
Aside from making yourself healthy, having a good exercise routine will make you look good, feel great and even relieve stress from all of those exams. Committing the time now, when you’re young, will save you a lot of problems down the road.
For more ways on preventing or reversing the freshman 15 with exercise, visit the Guide to the Freshman 15 and post your questions at the exercise forums .
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MUST I join a gym in order to build a strong, muscular body? Well, actually no. Using the correct equipment and planning you can have an equally, if not more effective bodybuilding fitness program from the comfort of your own home without ever having to go to a gym. Perhaps you can’t afford a gym membership. Perhaps you lead a busy lifestyle and would prefer to train at home. Perhaps you’re too embarrassed or uncomfortable to train in a gym at the moment. Whatever the reason, don’t worry! I know a guy who currently works out at a gym but says that his years spent lifting at home were terrific! He didn’t have to worry about the commute time to and from the gym. He could easily slip downstairs whenever he felt like it and all of his equipment was there waiting for him. He could listen to loud music if he wanted to, without having to worry about people around him. He could grunt, and scream through his sets if he wanted to without disturbing anyone. When the workout was over, he could sprawl flat out on the floor knowing that his post workout shakes weren’t far away, and that he wouldn’t have to spend time driving home. He said it was fantastic! Here is the basic equipment that your home gym should contain: 1) Adjustable barbell with freeweight plates - A cast iron set is best, and you must also purchase enough weight so that you can progress from week to week. 2) Adjustable dumbbells - You should be able to buy the barbell and dumbbells together in a set. 3) A bench with incline adjustments - You should purchase a bench that has an incline setting and that also has safety catches if you plan on training alone. 4) A chin-up bar - Usually purchased for 15-20 dollars and can be situated inside of a door frame. 5) A squat rack - Squats are a valuable movement and should always be a part of your workout routine. Don’t ever squat without a place to drop the bar. Most squat racks will provide a chin-up bar, so you can kill two birds with one stone. And that’s it; the 5 pieces of equipment that you need to set up a home gym. If you have these basic tools then you can perform an effective workout without ever having to join a traditional gym. If you need a “highly” effective, step-by-step workout to follow, visit http://www.nalewanyjfitness.com/go.php?offer=cliffy79&pid=1. It can teach you exactly which exercises to do and the best number of workout days, sets and reps you should use to get optimum results from your effort and sweat. It can even set out a customized and specific workout plan for you based on the equipment that you have available to you in your own home gym.
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Turbulence Training promises fast fat loss results for men and women who don’t have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.
Let’s take a look at this claim, and see if it really measures up!
Before we get to the program, let’s take a look at the expert behind the workouts. I’ve come across Craig Ballantyne’s name many times in popular fitness magazines such as Men’s Health and Men’s Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.
I’ve also talked to Craig about his training and education background, and I’ll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig’s experience goes back to the mid-nineties, in both the gym and in the research lab. He’s actually led research trials on sport supplements, strength training, and cardiovascular training.
Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he’s come up with a new training system for fat loss.
In fact, Craig’s articles are always pretty hard on traditional aerobic cardio workouts. So if you’re looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you’ll like what Craig has for you here.
Now one of the biggest questions about the program is simply, “What is Turbulence Training?” Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, “Cardio doesn’t boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat - your body will be shedding fat.”
Fortunately, Craig’s unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.
Frankly, I’ve used the program myself and recommended to many others. Why? Because no one has time for long workouts! That’s why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don’t have time to do another 90 minute workout every day of the week.
In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig’s programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.
And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.
But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).
But each workout progresses into the next. He’s used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn’t matter, only results matter! And you are in expert hands with Turbulence Training, and Men’s Health expert, Craig Ballantyne.
Craig’s Turbulence Training also contains a contract — basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.
All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.
Okay, so bottom line. Turbulence Training is NOT….
* Long, slow cardio workouts * A machine-based exercise circuit * A bodybuilding program to gain bulk * A workout with lots of time-wasting isolation exercises * A restrictive eating plan
Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you’ll actually have fun and you won’t “dread” these workouts - heck, they will be over before you know it!
If you’re in the slightest bit curious, I recommend you look closely at Craig’s program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig’s expertise. For the money, it’s the best deal in the fitness and fat loss industry - so much better than diet pills! And remember…
Craig Ballantyne’s Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee… if you are not completely satisfied, you will receive your money back, no “ifs,” “ands,” or “buts.” So you really have nothing to lose .
http://www.goarticles.com/cgi-bin/showa.cgi?C=1066209

Been doing the same old workout for months and not lost any weight? Or did you start losing a weight and then couldn’t lose any more?
If you do what you have always done you get what you have always got.
If you have a goal or target weight that you want to get down to you need to PROGRESS towards it. You won’t suddenly achieve the goal by doing one thing, to achieve you fitness goal you need to make small incremental steps to progress you to where you want to be.
I see people in the gym everyday doing the same workout that they have been doing for the last two years and in those two years they haven’t lost a pound of weight. Then you get those people at the gym that you may have seen yourself, the ones that the weight is just falling off, every time you see them they are slimmer and more toned. The difference between them and you is that they workout using a progressive model of training, sometimes consciously, sometime unconsciously.
So what is progressive training I here you say? Progressive training is making each workout you have a little harder than the last one. Each time you are at the gym you are trying to improve or beat what you did last time. Run a little faster, a little further, pedal bit faster, more up to the next level etc
Take for example the treadmill. Nine times out of ten people are running on it for the same speed and the same amount of time they always do and getting nowhere. To apply a progressive model of training to the treadmill try the following (you will need a pen and paper), it is so simple anyone can do it. Say for example you normally run at 5mph (miles per hour) for 20mins. What you are going to do is the following:
Workout 1. 5.1mph for 20mins
Workout 2. 5.2mph for 20mins
Workout 3. 5.3mph for 20mins
Workout 4. 5.4mph for 20mins
You get the idea
Or you could try
Workout 1. 5mph for 21mins
Workout 2. 5mph for 22mins
Workout 3. 5mph for 23mins
Workout 4. 5mph for 24mins
You get the idea
Write down what you do each workout and then try and beat it on the next one, this must be used in combination with a healthy diet to get the greatest results.
One of the keys to using a Progressive model of training is to make each progression tiny and achievable. Running at 0.1 faster isn’t going to make me lose weight I here you say. Well if you add 0.1 to the speed each time you have a workout after ten sessions you will be running at 6mph instead of the usual 5mph and by progressing like this you will burn more and more calories each time you visit the gym.
The secret to the progressive model of training is this. Every session is going to be a tiny bit harder than the previous, so you will push yourself a tiny bit harder each session, you will also get a tiny bit fitter each session and the big one is you will INCREASE YOU METABOLISM A TINY BIT EACH SESSION.
When you metabolism increases the amount of calories you burn off going about your day to day activities increases too. You will lose the extra weight your carrying by increasing your metabolism and burning off more and more each time you workout. If you progress each time at the gym for a few months the difference will be staggering and just think of the possibilities if you applied the progressive model over a few years! You be able to get your metabolism to what it was when you were in your twenties if you keep progressing and given enough time.
The beauty of this model is that it is so easy to apply, adding 0.1 to you speed on the treadmill is so small that you will barely notice it while you are running, but it will build up workout after workout, week by week.
Don’t try and jump ahead with increasing what you are doing with your workouts. For example running at 5mph straight to 6mph, it is too bigger jump for you body and lifestyle to adapt to. Your next workout will suffer because you will be tired. Small tiny increments make it easy for your body and metabolism to adapt to, they will build up over time, so be patient!
For those of you who aren’t able to run, and can only walk on the treadmill, try increasing the elevation by 0.5 or 1.0 each workout, this will have the same effect.
You can also apply the progressive model to the time you are running, add a minute to each workout and in ten sessions time you will be running 10mins longer, your metabolism will also increase just like it does when increasing the speed.
More articles of mines can be found at my personal training site Personal Trainer Pete Griggs
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Today I’d like to talk about getting started in health and fitness, we all have to start somewhere, I remember the first time I was in the gym, I was nervous, unfit, self conscious and didn’t have a clue what I was doing. These days I walk in the gym, chat to the staff, say hello to a few of the regulars that I see all the time, I’m fit and I know exactly what I’m doing for a workout that day. This all came about by using progressive fitness goals.
The first few weeks of going to the gym or starting a home workout are the hardest weeks. This is because your body is not used to the extra physical activity and you have undergone a whole lifestyle change. Most people blow it and take the easy option of giving up and heading back to the sofa with a pizza. As you are reading this I expect that you are not that type of person, you have my respect.
To keep you on track my best advice is to start setting yourself some progressive goals and keep improving on those goals. This will keep you motivated.
A lady emailed me the other day telling me that she was clinically obese and had no idea where to begin to lose weight.
Progressive goals are the way forward for her, my reply was the following:
Dear Amanda,
Try this, go out the front of the house and look for the nearest tree/lamppost which ever is nearer. Run to the tree and run back again to your house.
Great you are done for today, read the rest tomorrow.
Day2 Today’s task is to run to the first tree, then on to the second tree and then back to you house. You are done for today go have a rest.
Day3 Run to the first tree, then to the second, now on to the third and run back to your house
Keep this up and you’ll be running marathons in a year’s time, keep building upon your goals.
Take care
Pete
Hopefully my reply has explained to you what progressive goals are. Start with a small goal, make it achievable, go and do it, you will probably think it was easy. Next day go out and add a bit more to that goal, run a little further, cycle a bit further, lift a bit more weight. Make the goals easy and progressive. Fitness is only as hard as you make it, so make it easy for yourself.
Decide on you ultimate heath and fitness goal. It could be lose a stone, tone up, build some muscle, run marathon, swim the channel, you decide its your ultimate goal. Now decide how you are going to get there, seek some advice on this if you are not sure email pete@petegriggs.com, start of small and build on top of that initial first step.
Keep this up and you will see yourself progressing workout by workout, it will give you a sense of achievement, you will start to feel really good about yourself and your whole attitude towards fitness will change. You’ll see it as easy enjoyable and fulfilling.
Using progressive goals is a great way to start off exercising, it will keep you going through those first few tough weeks by giving you a feeling of achievement and make you proud of yourself.
Like the saying goes Rome wasn’t built in a day it started with one brick and the rest of Rome was built on top of that one brick. So go out and run to that first tree, it can be your first brick, and add a new brick each workout you have, keep you focus on improving and before you no it all you bricks will have built a city, and you’ll be running marathons.
Aim big and start little!
Until next time keep improving!
More articles of mines can be found at my personal training site Personal Trainer London
To book a session with a personal trainer please visit www.petegriggs.com
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On today’s news there was a report that said the by 2050 half of the adult population will be obese, I’m not talking about a bit overweight here I’m talking about full blown obesity. This means that half the people you know in 2050 will be really fat! And you could be one of them unless you take action. This news report got me thinking about how people could do this to themselves. At the end of the day a person is obese due to the lifestyle decisions that THEY MAKE, it is not forced upon them, they CHOOSE to be obese through the actions that they take. Everyone is control of there own actions.
When personal training obese people, over time I notice a shift. This is a shift in their identity, the way they see themselves. Let me explain a bit more about identity, your identity is a set of rules and beliefs that you comply to and act out in your life. Here are a few examples about identity:
Take the school shootings that happen is America, the killer has a set of beliefs in their mind that everyone is out to get them, everyone hates them, everyone is evil and they hate them. They believe these things so intensely that they are forced to act upon these beliefs. What you believe tends to manifest itself in your reality. Lewis Hamilton has a set of rules that state that he must give is 110% in every race he is in. He has beliefs that say he is an excellent driver and among the best in the world. Can you imagine where Lewis would come in a race if he only put in a bit of effort each race and he thought he was a below average driver? I personally have specific rules that state I must workout Monday to Friday, I must only eat healthy and nutritious foods. I believe that I am a fit and healthy person. The things I do conform to my beliefs, I won’t eat fast food as it breaks one of my beliefs, but I will push myself hard on every workout I have. Think about the beliefs that you have with regards to health and fitness, take some time to do this, then write them out and see what you have, you’ll probably notice that you have been behaving true to you beliefs. I get my personal training clients to do this form time to time, it highlights areas that are holding them back.
For example I was doing fitness training with on lady client and she believed she was a fat overweight person. So we set about to change this. She started doing personal training three times a week and after a couple of months I asked her What type of person works out three times a week? she replied I suppose a fit and healthy person does, Congratulations you are now a fit and healthy person I said.
Through her new actions of working out regularly, that she considered being fit and healthy, she now saw herself as a healthy person and started to believe she was fit and healthy too.
She now believed that she was a fit and healthy person, as apposed to a fat overweight one, this new belief empowered her to start making healthy changes in her life towards getting slim, these changes were easy to make because they were congruent with her new fit and healthy identity. If her identity was still a fat and overweight one, making healthy changes would be hard because they would not be congruent with her identity so the changes would be rejected and she would act and do things that reinforce her fat overweight identity, i.e. sitting on the sofa eating cake.
People very often make there actions congruent with their identity as it give us all a sense of security.
To start changing your identity to a new fit and healthy one that will empower you to live a fit and healthy lifestyle you must start doing things that are good for you such as going to the gym, exercising regularly and eating healthy. The key to it is that you must do it long enough until the new habits become part of who you are and you do them automatically without any effort.
Remember that your identity and beliefs are things that govern you actions. If you identity is a unhealthy one your actions and choices in life will be unhealthy, if you have a healthy identity and beliefs the actions and choices you make in life will always be healthy. Do whatever is takes to get a healthy identity!
This is a very complex subject I suggest you read the article a few times to make sure you understand what I am taking about. I fact if you get your fitness identity sorted out all your health and fitness problems will take care of themselves, I see it all the time when I am personal training people. The ones who make this fundamental change will stay fit and healthy for the rest of their lives.
More articles of mines can be found at my personal training site Personal Trainer London
To book a session with a personal trainer please visit www.petegriggs.com
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Terrell Owens Workout Program
Have you seen the cover Of Muscle and Fitness magazine lately?
At 6′ 3″ and 223 pounds, T.O. Owens is tall, lean, and built for speed. His fitness and bodybuilding program is tailored to create a body built specifically for performing as a wide receiver - strength to withstand blockers, speed to get to the end zone, and agility to weave his way to the goal line.
Although many people assume that Terrell lives in the gym weightlifting, that is just not the case. In 2005, Terrell began using a strength training tool that increased his speed and power far more than free weights ever did. That tool was elastic resistance bands.
Well now Terrell Owens, now of the Dallas Cowboys, is featured on the cover Of Muscle and Fitness in all his physical glory. What is the workout of this NFL Super Star? Well here it is:
Terrell Owens Workout
Terrell Owens follows a split workout routine that you can find in any muscle and fitness mag.
Monday - Shoulders/tries/calves on
Tuesday- Hamstrings and back
Wednesday- Quads/biceps/chest
On the following two days he’ll do supplemental exercises that he feels he needs. “I may do triceps press downs, the same as on Monday. After that it is all pretty much up in the air. “Typically, I may come in and do some ab work. He stated.
Terrell Owens workout program uses resistance bands for most of its training, especially for his speed and core training. I have always been a fan of resistance bands because they are easy to use, easy on the joints, versatile, and can be taken anywhere. Terrell also uses them to maintain his strength during football season. He works out between 2 -3 times per week during the season.
Terrell has recently joined forces with Bodylastics and created his own set of resistance bands called, The Bodylastics Terrell Owens Super Strongman Edition.
Terrell Owens Workout Program bands are quite unique offering 140 health club type exercises, a lifetime warranty and Terrell Owens Super Strong Man Edition comes with enough resistance to create tension equal to a pair of 5 lbs dumbbells all the way up to a pair of 127 dumbbells!
More than enough resistance for your bodybuilding workouts.
Final Thoughts:
Make sure that the resistance bands you use are from a good quality manufacturer. Bands that are of poor quality… similar to plain old “rubber bands” lose their elasticity over time.
To see pictures, video of some of the exercises that Terrell Owens uses and to learn more about the best resistance bands exercises and free workout programs. Please click here Terrell Owens Workout Program Click to http://www.Build-Muscle-Guide.com for complete information, reviews, tips and more. Do this and I guarantee your success.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1066272

The Great Gama was perhaps the greatest wrestler of his time, but what does Isometrics have to do with this?
Well keep reading.
The Great Gama was nick named the “Lion of the Punjab.” To date he is recognized as the only wrestler to ever remain undefeated in history. Having fought more than 5,000 fights over a 50 year period.
How did he make this possible? His incredible strength!
The Great Gama’s Secret Revealed
What made him so strong and powerful was a combination of exercises and the use of Isometrics. In reality the Great Gamma attributed his incredible strength on Isometrics.
In one story he told about how he attached a rope around a huge tree and would practice throwing it in Isometric fashion. This is similar to isometric exercises performed in Judo to strengthen the Judoka’s throwing strength.
Throughout history many Old time strongman have used this powerful training protocol. There are example after example of the strength building benefits of isometrics.
Isometrics And Wrestling
Isometrics is not new to the wrestling world. Farmer Burns the legendary wrestler would practice his scissor grip by placing a sack of grain between his legs and would squeeze it until it burst.
While Isometric exercise can be performed without any equipment. recent research has shown that the use of free weights or specifically designed Isometric exercise devices can increase the effectiveness of the isometrics by allowing different training protocols to be used. Also they allow for a larger variety of exercises to be performed.
Some, like the older Bullworker and the more recent Bully Xtreme have been very beneficial in increasing muscle size and strength. These isometric exercises are low in cost and allow you to measure your actual strength gains… something that can not be done with free hand isometrics.
The relatively low cost of these isometric devices (usually under $100 bucks) makes them a viable part of any ones home gym.
Remember as in life… variety is the “spice” of muscle building.
Final Thoughts:
Almost everyone believes that you MUST use free weights to build incredible strength and muscle size. Old time strongmen have proven this wrong. To learn more about The Great Gama Workout and Isometrics including images of the exercises and more. . Click to http://www.Build-Muscle-Guide.com for complete information, reviews, tips and more. Do this and I guarantee your success.
http://www.goarticles.com/cgi-bin/showa.cgi?C=1066346