The Only 3 Arm Workouts You Need For Sexy Summer Arms

The Only 3 Arm Workouts You Need For Sexy Summer Arms (From Hitchfit.com)

Looking for a way to sex up those arms without turning them into power-house muscles that don’t quite fit inside your t-shirt arms? These 3 moves are your ticket to sculpted beauty that says “Don’t mess with me”, but also looks amazing in a strapless dress.

Don’t be afraid to work on your arms! Strengthening those muscles does not automatically lead to hulk-like resemblances. Unless you are intending to become a body builder, keep it simple, and follow these basic workouts for slimmer, sexier arms this summer:

The Workouts

1. Bench Press – Using a weight-lifting bench, lay down on your back, keeping both of your feet planted on the ground. Lift the bar containing your weights and start repetitions of pulling the bar down to your chest, then lifting to the sky. Twelve repetitions is ideal for building lean muscle, and use as much weight as you can handle. If it’s easy, it’s not helpful. Don’t forget to have someone spot you on this!
   Muscles worked: triceps and pectoral muscles.
2. Push-ups – The is a classic exercise – and for good reason! Check out our blog post on how NOT to do push-ups to make sure you’re getting the best results from your work. Keep those arms and your body straight, and even put your feet up on a higher surface for more of a challenge! Not quite ready for the traditional pushup? Use the knee variation – just make sure to still keep that body and your arms in line.
   Muscles worked: triceps, anterior deltoids, and pectoralis major.
3. Biceps Curl – Keep your feet about shoulder-width apart, and with the palms of your hands facing forward, bend your elbows, pulling the weights up toward shoulders. Five or eight-pound dumbells will do the trick, but keep in mind how much weight you likely carry around in a day. It’s likely you carry around a toddler or even 40 lbs of groceries in the house every week, so consider upping that dumbell weight. You’re stronger than you think!To kick this exercise up a notch, do repetitions in sevens, and vary the height of each rep. Start at the bottom and lift to halfway – so your arms end up at a 90 degree angle. Repeat 7 times. Next, lift from the halfway point up to your shoulders 7 times. Finally, do a full bicep curl from bottom to top 7 times.
   Muscles worked: Biceps

Keep up with these 3 stellar moves and your will be looking at some defined, sexy arms in no time!

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By Heather Aguayo|May 29th, 2017|Build Muscle, Building Muscle, Workout Plans|0 Comments

Self-Confidence Tied To Exercise 'high'

Today's guest article really boils down to balance. Exercise, when you get good at it is like oxygen. "You get too much you get to high. Not enough and you're going to die." Okay I borrowed that from this 70's hit song, but you get the idea and you can see an even clearer picture below.
-Nate

Self-Confidence Tied To Exercise 'high'
by MEDICAL TRIBUNE NEWS

NEW YORK, May 13 (Reuters Health) -- Part of the well-being or 'high' some people feel after a good exercise workout may be related to their sense of mastery over their exercise routines, report researchers in the May issue of the journal Health Psychology.

The findings suggest that increasing people's self-confidence about exercise may encourage them to stick to exercise regimens, the investigators conclude.

Edward McAuley, professor of kinesiology at the University of Illinois Urbana-Champaign, and colleagues recruited 46 women undergraduates and divided them into two random groups. None of the young women exercised more than once a week and all were categorized as 'low-active.'

All were given individual fitness tests on a stationary bicycle. Regardless of how they actually performed, women in one group were told that their test results were excellent, while the other group was told that their performance was below average.

Several days later, the women were asked to exercise again, and each woman was reminded of how well or poorly she had done previously. At intervals during the 20-minute workout on the Stairmaster, researchers asked how the study participants felt.

McAuley's team found that women who believed they had performed well the first time responded far more positively than the women who had been told they had performed poorly.

The findings suggest that the exercise experience can be improved by providing information that enhances self-confidence, say the researchers -- and this may help people stick to an exercise program. 'That becomes important particularly if the enjoyment, the emotions that are expericenced in exercise, are implicated in getting people to do it again,' McAuley said in a statement.

SOURCE: Health Psychology;18:1-7.

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To belt or not to belt? Always a question

Yes, there are many who abuse weightlifting belts. There are times as well when it is a smart move. Here is a guide:

 

The necessity for a weight lifting belt is dependent on the kind of resistance training you're doing and how much weight you are lifting. Weight lifting belts help support the torso during heavy lifting--especially in squats and deadlifts. As a general rule, if you are performing a lift that requires significant torso stabilization and using more than 75 percent of the total weight you can lift just once, you may need the extra support a belt offers.

The downside of depending on a weightlifting belt continually for support, is that this can result in a weakening of the abdominal and lower back muscles that are so important to body stability. If you're going to use a weight lifting belt don't neglect strengthening your abdominals and back extensors.

A weightlifting belt should be about four inches wide and fit snugly around your abdominals and lumbar region.

Exercise, eating, and fat loss.

It's all about balance. All US Sports Online Strength and Conditioning Programs come with our state-of-the-art nutritional planning software. NOT a diet or restrictive fad program. Sensible eating to help you energize your body for your challenging workouts, 

-Nate

Most people who exercise and decrease caloric intake can expect to see decreases in body fat. However, health and fitness professionals are becoming aware that this isn't always the case.

Research has shown that the body has an internal control mechanism that drives it to maintain a particular level of body fat. The term used to describe this phenomena is "set point."

The set point mechanism acts much like a thermostat, turning energy expenditure up or down to avoid either weight gain or weight loss. So when you restrict caloric intake, the body attempts to maintain its weight and fat by lowering the metabolic rate. Conversely, the body will lose weight gained in excess of its internally regulated point by increasing metabolism. This may explain why some people have to exercise quite a bit in order not to gain weight.

Until recently we were told that the most efficient way of manipulating the set-point was by increasing exercise, thereby programming the body to store less fat. Now we know that after a certain amount of time this is no longer true. That internal control mechanism wants to maintain the equilibrium defined by your genes. So, although you can exercise your way to a leaner body than your parents, at a certain point it becomes counter productive.

Most people who claim to be exercising more and eating less without seeing changes in body composition feel desperate. Consequently, they exercise more and eat less. In fact, the "cure" for a damaged set point is to drop back on your exercise program and increase the nutrient density of your diet. Since this flies in the face of everything you have heard it's a difficult task that can only be managed with daily support and dealing with body image issues that normally cause problems at this stage.

Stress is another well recognized cause for the inability to decrease body fat despite a physically active lifestyle and low calorie diet. Experts now acknowledge there is a relationship between stress and weight gain. They even suggest that it has to do with the fight or flight mechanism that encourages the body to store fat under stress. However, there is no significant research to explain this phenomena.

If you are exercising more and eating less and still not able to lose weight, you should seek professional help with a credited dietitian and/or nutritionist.

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For more information about my background fee structure and how to get started, go to WorkoutEngine.com

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Pumping Iron Cuts Football Injury Severity

No secret here and this is one we have posted before, but always worth another look:

 

Lifting weights may be the key to preventing severe injuries to football players, according to a three-year study of high school athletes in Florida.

The study found 78% of severe injuries to the upper body, especially shoulder separations, occurred among football players not involved in a strength-training program of controlled weight lifting. In addition, 64% of those with severe injuries to the lower body, including knee injuries, also were athletes not involved in the training program.

"These are very significant numbers," said Dr. MaryBeth Horodyski, assistant professor of exercise and sports sciences at the University of Florida in Gainesville, Florida. "The bottom line is, those kids who did strength training typically did not have as severe injuries. They more often had mild or moderate injuries."

The study involving teams at 13 high schools turned up 887 injuries among football players. Mild injuries were defined as those which kept players out of practice or a game for seven days or less. Downtime for moderate injuries was 7 to 21 days, and severe injuries included those that kept players out of action for more than 21 days.

Roughly one third of the players in the study sustained injuries. However, Horodyski said that she and the team of athletic trainers and doctors assigned to the study were not surprised by that figure. According to national statistics, some type of injuries occur in 25% to 50% of athletes playing football during a given year, she points out.

The Florida study found defensive linemen are the most frequently injured players, and the most common type of injury for all positions is a sprain.

Fewer injuries were recorded during spring football, probably because it is less intense than fall play, the researcher said.

"The take-home message for coaches is, they need to implement a well-structured strength-training program for their players throughout the entire season," Horodyski stated. "It won't cut down on the total number of injuries, but time-loss goes down drastically if the injuries are not severe."

Source: Stroke

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VIDEO Reveals SECRETS to Transform Your Body Faster

What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom

What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom

The 14 Day Fat Furnace

A couple days ago I sent you an email telling you about my rapid fat loss program called the 14 Day Fat Furnace that’s proven to melt fat fast.

Since that email on Monday, I've been flooded with emails from folks who want to join it so I decided that I'm going to take on 15 new clients into my program and I'm starting it this coming Monday.

Here are some details about the program that you should know before you join:

This is a 14 day training and nutrition (modification) program that's relatively intense. You're going to work hard for two weeks BUT your results are going to come fast and will be significant when you follow the program.

Some people will lose six to twelve pounds during these two weeks and a couple dress and pant sizes.

The program is simple in its brilliance. You'll receive full access to the US Sports Online Strength and Conditioning System commit to working out at your gym, your schedule 3-5 days per week for two weeks, and eat the foods that I've outlined for you in the program. It's simple actually – just read it and eat it and the results will come.

You will experience soreness in your muscles. Nothing too bad, but definitely some soreness letting you know that you just had an awesome workout.

And the nutritional guidance I give you will NOT be anything like a starvation diet. I'm totally against starvation diets. It's actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

I think you'll actually enjoy it.

Now here's the best part of this whole thing... the cost.

Since I'm only taking on a small group of 15 new clients on this program. I've priced it for anyone to afford.

The entire 14 Day Fat Furnace program is Free for the first 7 days and you can continue on the program for only $9.99 per month.

Like I said, the program starts this coming Monday. So if you want to be one of the first 15 people on the program and get a lot of fat burning and muscle toning done in only 14 days- then you need to sign up now by clicking here And Sign up for US Sports Online Strength and Conditioning to lock in your spot for this Monday.

If you have any questions just reply to this email or call me at 5715015306. This program is going to sell out quick at this low price and with the limited number of spots available. So be sure to call me at the number above or reply to this email.

Looking forward to seeing you in the program this coming Monday!

Nathan Lewis CSCS

US Sports Strength and Conditioning
5715015306
ussportsradio@gmail.com

 

"I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine" Donna Trainee for 3 years.

Some Alcohol Good?

DALLAS (CNN) -- Consuming two to six alcoholic drinks per week can greatly reduce the risk of sudden cardiac death, according to a new report from researchers at Harvard Medical School.

The Physicians' Health Study used data from 21,537 men over a 12-year period. Researchers found that men who had two to four drinks per week lessened their risk for sudden cardiac death by 60 percent. Those who had five to six drinks per week lowered their risk by 79 percent.

Though some alcohol is good, more may not be better. Rates of sudden cardiac death increased among people who had more than two drinks per day, the study found.

The research did not look at drinking patterns. However, it is generally agreed among scientists that binge drinking, or drinking large amounts of alcohol in brief periods, can cause abnormal heart rhythms that can lead to sudden cardiac death.

Though the study's findings are considered significant, its authors are not recommending that people start drinking.

"Based on the data, I wouldn't recommend that non-drinkers start drinking," said Christine M. Albert, M.D., lead researcher. "One has to consider all the risks and benefits of drinking alcohol. You don't know how likely a person is to become addicted to alcohol, and there is also the risk of cancer to consider."

Previous studies have found that heavy alcohol consumption may increase an individual's risk of certain types of cancer.

"Consuming two or more drinks per day has been associated with an increased breast cancer risk in women. This study was done only in men, so we can't be sure if our results would apply to women as well," said Albert.

Sudden cardiac death (SCD) is responsible for about half of all deaths from heart disease, the nation's biggest killer. SCD is usually caused by irregular heart rhythms. Heart attack, the death of heart muscle due to loss of blood supply, rarely causes SCD.

Prior studies have pointed to a similar beneficial effect of alcohol when consumed in moderate amounts. This study, however, is the largest to date. It is published in the American Heart Association's journal, Circulation.

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom