Living Fit http://livingfit.co Fitness Blog for Skinny Sat, 28 Feb 2015 14:56:25 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.1 What It Means To Be Fit and Healthy http://livingfit.co/what-it-means-to-be-fit-and-healthy/ http://livingfit.co/what-it-means-to-be-fit-and-healthy/#comments Fri, 27 Feb 2015 11:57:18 +0000 http://livingfit.co/?p=2743 When you think of being "fit", what does that mean to you? Does it mean looking like Dana Lynn Bailey, Arnold Schwarzenegger, or some other elite athlete? Is it a number on the scale, blood pressure score, jeans size, a body free of disease, or something else?

The post What It Means To Be Fit and Healthy appeared first on Living Fit.

]]>
To some people, it may mean following a regular exercise routine. To others, it may mean being well toned or muscular. It may mean eating a balanced diet. And still to others, it can mean the ability to excel in athletics or other physical challenges. Being fit ultimately refers to your own optimal health and overall well being. Fitness pertains to all aspects of your life – physical, emotional and mental.

Living fit involves a mix of physical, mental, and emotional components that make us who we are. We literally create our bodies from the inside out with what we put in, what we think, and what we do. Regardless of what we think picture-perfect health looks like, there is one thing we all have in common when it comes to fitness: Everyone wants to feel better. When you are fit, you have:

  • Stamina and a positive outlook that enable you to handle the mental and emotional challenges of everyday life.
  • Physical strength and endurance to protect yourself in an emergency situation (e.g., leaving a burning building quickly; protecting yourself against an attacker).
  • Reduced risk for many health problems, such as heart disease, cancer and diabetes.
  • The opportunity to look and feel your best; a better chance for a longer and healthier life.

Traits of True And Practical Fitness

You can achieves “fitness” when you are strong, energetic, healthy and happy with the way you look. Truly happy and not just convincing yourself that you’re fine just the way you are, but looking into the mirror and genuinely feeling satisfied and proud.  That is what the practical definition and goal for fitness should be.

Let’s go over the importance of each aspect of Fitness.

Strength

Does anyone not like the idea of being strong? Both men and women should always work towards developing and maintaining physical strength.  Not only are you less likely to injure yourself in various everyday situations when you’re strong (I.E. moving, falling, etc), but there is a priceless sense of confidence that comes with being strong and knowing that you can defend yourself or your loved ones if it comes down to it.

When you work to develop strength and a great physique, you are also developing a mental fortitude that will serve you well throughout your life. Plus, it’s nice when you can take all the groceries into the house in one trip.

Physical Trainer Jack LaLanne Swimming in Harbor

1984 Jack LaLanne At Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 ½ miles.

Energy

Do you want to spend your life on the couch, lacking the energy to go live an exciting life? Of course not! You want to ensure that you will be energetic and virile for a lifetime and sitting around all day, eating junk food guarantees the exact opposite.  Treat your body with care and respect and it will provide you with boundless energy.

You’ll be surprised to find that contrary to what you might imagine, when you workout more and eat right, you’ll have infinitely more energy throughout the day.  Never get so caught up with looking fit that you compromise your energy and neglect the importance of a physique that not only looks great, but performs like a finely-tuned machine.

Health

This one ought to be pretty obvious, unless you are into the idea of being sick and unhealthy.  However, what most people don’t realize is just how much they are poisoning themselves with their current diet! A healthy diet and regular exercise are critical to developing and maintaining a healthy body.  Living a healthy lifestyle will vastly improve your immune system and drastically reduce your risk of countless diseases. When you’re sick, impotent or diseased, your enjoyment of life will be seriously impacted, so why risk it?

Personal Satisfaction

Nobody wants to feel ashamed of their bodies.  That is one of the worst ways to go through life. Do a little soul searching and ask yourself if you truly believe that your body makes you proud. If you’re less than satisfied with your physique, you should start working out to improve it.  There is a wonderful confidence that comes with being proud of your appearance and that confidence will work wonders in many areas of your life.

So, to sum up here, the practical definition of “fitness” is obtaining and maintaining a physique that is strong, energetic, healthy, and looks the way you want it to look.  That doesn’t have to mean looking like an elite athlete or fitness model, or having killer 6-pack abs, that just means looking in the mirror and feeling proud and satisfied.
All of these things will have a tremendous impact on the quality of your life, and you must pursue them.

Be strong in all areas of your life. Be proud, live healthily and live a rewarding and exciting life.  Life is short!  Let’s not waste it being sickly, lethargic, ashamed and weak.  Live a life that your grandchildren will be proud to tell their children stories of, and more importantly, live a life that brings you a wealth of joy and satisfaction.

The post What It Means To Be Fit and Healthy appeared first on Living Fit.

]]>
http://livingfit.co/what-it-means-to-be-fit-and-healthy/feed/ 0
How to Set Fitness Goals that will Motivate You http://livingfit.co/set-fitness-goals-will-motivate/ http://livingfit.co/set-fitness-goals-will-motivate/#comments Thu, 21 Aug 2014 15:49:38 +0000 http://livingfit.co/?p=2551 Do you fail at achieving your most significant fitness goals? Why not create a powerful 'motivation sheet' that will always point the way?

The post How to Set Fitness Goals that will Motivate You appeared first on Living Fit.

]]>
Don’t let your fitness goals and resolutions fall by the wayside. Chances are that to achieve your dream physique and live a healthy life, those goals and resolutions are crucial. Set your goals by answering these three simple questions and always on track.

WHAT DOES YOUR IDEAL BODY LOOK LIKE?

The first step of establishing your goals is to determine what your ideal body would look like. Not just in your head, but in reality. You need to find pictures of exactly what you want to look like and save them for future reference.

It might seem silly for you to go searching on the internet for pictures of ripped guys, but it’s important that you have an exact visual image of how you want your body to look.

WHAT WOULD YOUR IDEAL STATE OF HEALTH BE LIKE?

Even if ‘looking a certain’ way is your primary motivation for training, you will soon learn that the health benefits are just as motivating. You’re going to feel better physically, you’re going to have higher energy levels, you’re going to get stronger, you’re going to be more mentally alert, you’re going to have a stronger sex drive, and more.

Work out a health goal that you find motivating. Like: To have a vital, energetic, strong, and disease-free body that lives long and allows me to stay active and enjoy my life to the fullest.

WHY DO YOU WANT TO ACHIEVE THESE GOALS?

The next question is why. What are the reasons for achieving those goals? This is completely personal, so write whatever is most motivating to you. For the sake of simplicity, first write the “whys” for the looks goals, then focus on the health goal.

Maybe you want to boost your confidence; maybe you want to better enjoy sports you play or physically taxing hobbies of yours; maybe you want to get more attention from the opposite sex; maybe you want to feel the satisfaction of overcoming physical barriers; maybe you want to be able to participate in physical activities with your kids; hell, maybe you want to beat your friends in arm wrestling matches. Whatever your reasons, just write them all down.

By answering these three simple questions, create a powerful ‘motivation sheet’ that will always point the way. When you feel a bit tired and are dreading the gym, you can just look at that sheet, and you’ll probably change your mind.

The post How to Set Fitness Goals that will Motivate You appeared first on Living Fit.

]]>
http://livingfit.co/set-fitness-goals-will-motivate/feed/ 0
IFBB Pro Victor Martinez Demonstrates Best Leg Workouts http://livingfit.co/best-leg-workouts-demonstration-for-mass-gain/ http://livingfit.co/best-leg-workouts-demonstration-for-mass-gain/#comments Tue, 19 Aug 2014 04:31:11 +0000 http://livingfit.co/?p=2560 If you have been around the Iron Game for a while You should have known Vitor Mrtinez. He has the perfect combination of size, freakiness, and aesthetics – he’s a new breed of muscle. In this video, Vic has demonstrated best leg workouts videos for building Tree Trunk legs.

The post IFBB Pro Victor Martinez Demonstrates Best Leg Workouts appeared first on Living Fit.

]]>

The post IFBB Pro Victor Martinez Demonstrates Best Leg Workouts appeared first on Living Fit.

]]>
http://livingfit.co/best-leg-workouts-demonstration-for-mass-gain/feed/ 0
Bodybuilding 101: Reps http://livingfit.co/how-many-reps/ http://livingfit.co/how-many-reps/#comments Thu, 14 Aug 2014 03:58:54 +0000 http://livingfit.co//?p=2125 Probably the most common question pro bodybuilders receive at seminars is 'How many reps should I perform?' Everyone wonders if there is some magical rep range that will produce the biggest and fastest gains in muscle size.

The post Bodybuilding 101: Reps appeared first on Living Fit.

]]>
Virtually every exercise and training routine relies on an understanding of this simple word. The word ‘rep’ is an abbreviation of the word ‘repetition’ and refers to one complete movement of an exercise. For example, curling a barbell up and then back down is one rep.

With the exception of a few test lifts, bodybuilders rarely perform just one rep of an exercise. Instead, they perform a series of consecutive reps in a group or bunch, called a ‘set.’ The average number of reps in a set is 8 to 12, but this depends on such factors as the exercise itself, the goals of the trainer, the muscle group being worked, and the time of the year (i.e. off-season or pre-contest).

How Many?

Probably the most common question pro bodybuilders receive at seminars is: ‘How many reps should I perform?’ Everyone wonders if there is some magical rep range that will produce the biggest and fastest gains in muscle size. It would be nice if you could plug your vital statistics into a computer and calculate that magical rep-range, but it just doesn’t work that way! For this reason, most bodybuilders will vary their rep ranges throughout the years. In fact many will alternate rep ranges during the same workout.

The Big Three

Generally speaking, there are three broad rep ranges that bodybuilders follow throughout the year:

  • Ranges for building maximum strength,
  • Ranges for building maximum size, and
  • Ranges for building maintenance and conditioning.

If maximum strength is the goal, recommend rep range is 3 to 5. This does not mean simply stopping at 3 to 5 reps, no matter how many you could have done, but rather using a weight that prevents you from achieving a higher number.

If maximum muscle mass is the goal, then the accepted rep range is 8 to 12. Some bodybuilders find slightly lower ranges of 6 to 8 more productive. Others experience the best results by performing higher reps in the 15 to 20 range. For the most part, however, you probably can’t go wrong keeping most of your exercises in the 8-to-12 zone.

If general conditioning is the desired goal, then the 12 to 15 or sometimes 15 to 20 range is recommended. Many athletes and bodybuilders follow this range during their pre-contest phase of training as it burns slightly more calories, preserves muscle size and strength and reduces the risk of injury. (Higher reps require the use of lighter weights.)

Reps are without a doubt the most important aspect of your bodybuilding training. To maximize your muscle and strength gains, you should experiment with various rep ranges to determine the range that works best for you, and remember to switch it up quite often. No two people respond the same and the best bodybuilders are those who frequently try different rep and weight combinations.

The post Bodybuilding 101: Reps appeared first on Living Fit.

]]>
http://livingfit.co/how-many-reps/feed/ 0
Importance of Sleep for Muscle Growth http://livingfit.co/importance-sleep-muscle-growth/ http://livingfit.co/importance-sleep-muscle-growth/#comments Sun, 11 May 2014 16:12:32 +0000 http://livingfit.co//?p=2523 Most people don’t realize it, but sleep and muscle growth goes hand in hand. When you think about building muscle mass the first thing you probably think of is spending hours in the gym. The next thing you probably think about is the diet and nutrition necessary to help recover and build muscle. Most people probably don’t even consider how sleep can affect building muscle.

The post Importance of Sleep for Muscle Growth appeared first on Living Fit.

]]>
paradigmofmusclegrowth

How Does Sleep Affect Muscle Growth?

During your workout your muscles will build up a large number of microscopic tears on the cellular level. These tears must in turn be repair in order to strengthen and grow the muscle tissue bigger. The two main factors in how well your muscles are repaired after training are sleep and nutrition.

When you’re sleeping your body enters a higher anabolic state. This basically just means that your body uses the time when you’re sleeping to repair and rejuvenate all of the tissue in your body, including muscle tissue. While you’re sleeping your body will construct larger molecules which are used to repair various parts of the body including your muscular, immune and nervous systems.

How Much Sleep Do You Need?

During sleep your body will conduct protein metabolism at a much faster rate than when you are awake. Getting enough sleep every night is crucial to ensuring that your muscles are repaired and recover properly. This is especially true when you’re strength training.

Getting a good night’s rest is important every night, although it is even more important on the days you train. You should be aiming for anywhere from 8 to 10 hours of sleep every night.

The Effects of Sleep on Muscle Growth

Sleeping will ensure that your body is able to complete the necessary cycles of repair and recovery in order to achieve muscle growth. When you sleep your body creates spikes in larger amounts of human growth hormone, testosterone and melatonin. Both of these play a huge role in the reproduction and regeneration of cells within the body. Put simply, without enough sleep your body won’t be able to properly restore the damage done to your muscles during training.

Synthesizing Muscle Tissue

In order to build muscle mass, also known as hypertrophy, your body must be synthesizing proteins faster than it is breaking down proteins in the muscle. After absorbing nutrients your body begins to synthesize proteins to repair and build muscle tissue. Sleep is the longest period your body has between meals to synthesize proteins. By the time you wake up in the morning your body will have used up all of the nutrients you have absorbed during the day and protein breakdown will may soon exceed protein synthesis.

Using Amino Acids to Inhibit Protein Breakdown

You can inhibit protein breakdown in the body by raising levels of amino acids. These levels must be raised to approximately 25-50% above fasting baseline in order to inhibit the effects of breaking down proteins. Drinking whey protein isolate or casein before bed is an excellent way to inhibit the breakdown of proteins while you sleep. Whey proteins will elevate amino acid levels significantly, although this will only last for a limited number of hours. Casein protein would be the best choice just before bed because it has been found to be much longer lasting and can inhibit protein breakdown for up to 6 hours.

Sleep and Cortisol Production

Cortisol is a hormone found in the body which essentially counteracts testosterone. It will essentially aid in the breakdown of muscle tissue and inhibit muscle growth. Stress, like the stress caused by not getting enough sleep, can increase cortisol levels in the body, not a good thing when you’re trying to build muscle! Getting enough sleep will help to lower stress levels, and in turn lower cortisol levels.

Remember ~ Muscles are torn in the gym, fed in the kitchen, and built in bed. Make sure you’re getting enough sleep so your muscles can grow, grow, grow!!!

The post Importance of Sleep for Muscle Growth appeared first on Living Fit.

]]>
http://livingfit.co/importance-sleep-muscle-growth/feed/ 0
Why Eggs Are Critical In A Bodybuilding Diet http://livingfit.co/why-eggs-are-critical-in-a-bodybuilding-diet/ http://livingfit.co/why-eggs-are-critical-in-a-bodybuilding-diet/#comments Sat, 10 May 2014 18:27:34 +0000 http://livingfit.co//?p=2519 Because there is always new research and information regarding physique building and fitness, Dr. Jim Stoppani likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. In this video, he explains why eggs are such a critical component to a muscle building/fat loss diet.

The post Why Eggs Are Critical In A Bodybuilding Diet appeared first on Living Fit.

]]>
Because there is always new research and information regarding physique building and fitness, Dr. Jim Stoppani likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. In this video, he explains why eggs are such a critical component to a muscle building/fat loss diet.

The post Why Eggs Are Critical In A Bodybuilding Diet appeared first on Living Fit.

]]>
http://livingfit.co/why-eggs-are-critical-in-a-bodybuilding-diet/feed/ 0
Mark Rippetoe’s Strength Training Routine http://livingfit.co/mark-rippetoes-strength-training-routine/ http://livingfit.co/mark-rippetoes-strength-training-routine/#comments Fri, 09 May 2014 14:19:22 +0000 http://livingfit.co//?p=2501 Mark Rippetoe’s Starting Strength routine is one of the most sought out beginner’s programs on the internet and perhaps an even more popular book. Those have used it have testified to the gains it can help generate.

The post Mark Rippetoe’s Strength Training Routine appeared first on Living Fit.

]]>
Mark Rippetoe is a national-level, American strength training coach and author. He is one of the few strength training athletics authorities to publish both peer-reviewed articles as well as books for the lay population.

Unlike most strength training and conditioning academics, he has several decades of practical application as an elite-level strength training coach, former competitive powerlifter and a current gym owner.

Mark Rippetoe’s first two books detail the technical aspects of each primary barbell lifts and major assistance exercises, and created a workout routine for the basic acquisition of strength using these lifts.

This workout routine is known as the Starting Strength barbell training program, or simply Starting Strength. The program involves:

  • 3 sets of 5 repetitions of the squat, bench press, and overhead press;
  • 5 sets of 3 repetitions of the power clean; and
  • 1 set of 5 repetitions of the deadlift

The bench press is alternated with overhead press and deadlift once a week, using power cleans on the other two days. Weights are gradually increased in each session until strength gains reach a plateau. He advocates 3 sessions per week for beginners and drinking a gallon of whole milk per day if underweight to maximize strength gains.

The Strength Training Routine

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat.

Example:mark-rippetoe-quote

Week 1:

Monday – Workout A
Wednesday -Workout B
Friday – Workout A

Week 2:

Monday – Workout B
Wednesday – Workout A
Friday – Workout B

Etc.

The Workout:

Note: Optional: *

Workout A

3 x 5 Squat
3 x 5 Bench Press
1 x 5 Deadlift
*2 x 8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B

3 x 5 Squat
3 x 5 Standing military press
3 x 5 Pendlay or Bent Rows (or power cleans)
*2 x 8 Chin-ups (recommended mainly if doing the cleans)

Weight:

You will want the weight to be the same throughout the sets. For instance, if you are doing the first set at bench press at 200lbs, then the following two sets will also be at 200lbs. Warm up sets should precede these working sets however.

Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2.

Warm-up Sets:

Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don’t have to do the whole thing for the other lifts but definitely the first.

What you do is you ramp your weight up to your working sets as to prevent injury and to physically warm up the tissues.

For example:

2 x 5 x bar (sets x reps x weight)
1 x 5 x 85
1 x 3 x 125
1 x 2 x 155

And the working set weight would be 175.

If you are lifting your working sets under 150 I would cut out the 3rd warmup set of 1×5 because it wont be needed.

The Diet

If you don’t pair mark Rippetoes workout routine with a diet high in calories than you are wasting your time. Aim for 3000-4000 calories a day. Make sure you get 1 to 2 x your body weight in protein (in grams) and more than that in carbs. Mark Rippetoe also suggests that you drink up to a gallon of milk a day and plenty of water.

Your bulk could be clean but its hard to do so. I suggest just going all out and getting any protein you can get your hands on. For example lean grilled chicken and egg whites is best but if you want to gain that muscle fast then ground beef, steaks, whole eggs, cheeses etc is great. Eat a lot of oats, pasta, wheat bread, yogurt, cottage cheese, tuna, etc.

Make sure you get a huge breakfast. Mark recommends 4 huge meals a day with breakfast being the largest. Make sure all your meals have plenty of both carbs and protein! Also look into getting a PWO shake for post workout to get some carbs directly into your system when your done lifting. Then an hour later eat a meal. Its also good to eat a snack before bed. Just remember to get big you need to eat big because eating is 90% of your muscle gains.

References:

The post Mark Rippetoe’s Strength Training Routine appeared first on Living Fit.

]]>
http://livingfit.co/mark-rippetoes-strength-training-routine/feed/ 0
You Either Recover And Improve… Or You Don’t http://livingfit.co/recovery-and-muscle-growth/ http://livingfit.co/recovery-and-muscle-growth/#comments Fri, 21 Mar 2014 09:16:55 +0000 http://livingfit.co//?p=2336 Quicker your recovery will be = More frequently you will be able to train them = More stimulated the muscles will be = More muscle growth you will be see = Better you will look. Simple equation. So, why don’t you start focusing on recovery and muscle regeneration little bit more?

The post You Either Recover And Improve… Or You Don’t appeared first on Living Fit.

]]>
Something most people don’t realize is that the human body doesn’t improve while you are weight training. No one has ever built an ounce of muscle or made any similar improvement to their body while at the gym in the middle of their workout.

The only thing you’re truly doing at that time is giving your body a reason to start the improvement process. You’re damaging your muscles, depleting your energy stores, fatiguing your nervous system and basically beating the crap out of your body.

And from there, as long as the required amount of rest, recovery and nutritional supplies are in place, this ENTIRE process of adapting can begin and the improvements you’re trying to make can all be made (while resting, not working).

It’s during this recovery period when your body rebuilds your muscle tissue so that it is just a tiny bit bigger and stronger than it previously was. This is when energy stores get replenished and the nervous system recovers. This is when your joints and tendons get the break they need to stay healthy and injury-free.

This rest and recovery period is when EVERYTHING you want your body to do (build muscle, get stronger, appear more “toned,” etc.) actually gets done. Unless of course you’re not allowing it to. In that case, none of this can happen. If your body can’t properly recover, your body can’t properly improve.

The faster you recover, the sooner you can start building muscle. Here are some muscle recovery tips to speed up the process.

protein-1

Optimize Your Post-Workout Meal

Your post-workout meal is your most important meal of the day. No other meal will have as big of an impact on your recovery as the first meal after your workout. What should this meal look like? Including carbohydrates in your post-workout meal decreases muscle protein breakdown

So our meal should be mainly protein and carbohydrates, but it should also be eaten as soon as possible after your workout. Having a meal within two hours after resistance training increases hypertrophy and protein synthesis (muscle building).

More Protein

Protein synthesis increases with increased protein intake. Also, a protein intake of 1 gram/lb of body mass is better at maintaining muscle mass under calorie restriction – suggesting increased protein synthesis and retention of nitrogen.

Protein intake is important for more than just building muscle. It’s a component of every cell in the human body. Always err on the side of too much than too little. If you’re a highly active individual, or you have a low carbohydrate intake, your protein demands will be higher.

Muscle Recovery Supplements

Recovery supplements are quite popular. One of the most popular is BCAAs – taken both before and after exercise has been shown to reduce muscle breakdown and accelerates recovery

Another common product sold as a muscle-building, recovery agent is the amino acid glutamine. Research has shown that intramuscular glutamine levels play an important role in protein synthesis and the prevention of muscle breakdown. It also improves the body’s ability to use leucine. 

Drink More Water

Proper hydration makes every function of the human body work more efficiently. Your muscle is about 75% composed of water. You should be getting in at least a gallon of water a day. Individuals who are more active will require even more hydration. Increased water intake also has the benefit of keeping extra cellular water retention to a minimum.

Proper Cooldown

Many people do a warmup, but how many of them put the same focus on their cooldown? A 15 minute active cooldown plays an important role in muscle recovery. A cooldown more effectively returns your heart rate to normal and removes lactic acid waste – which in turn provides for a more rapid recovery.

Sleep

We know that a lack of sleep can cause negative effects on your health. It can also inhibit muscle recovery by causing negative changes to feeding behavior and glucose metabolism, and by causing an increase in cortisol, and a reduction in testosterone and insulin-like growth factor 1 (IGF-1). All of these changes can lead to a decrease in protein synthesis, which can hinder muscle recovery. 

Getting in between 7-9 hours of sleep per night seems to be optimal for good body composition and general health. Sleep is a very important and often overlooked part of fitness – be sure you’re making them a priority.

Massage

The effects of massage on muscle recovery have been inconclusive. However, many studies have shown that using sports massage to improve recovery can be an effective way to aid recovery and performance after exercise. At the very least, the symptoms of delayed-onset muscle soreness (DOMS) can be mitigated through massage. Even if the scientific literature is mixed, a massage still feels great, so what do you have to lose?

message-improve-muscle recovery

Contrast Water Therapy

Contrast water therapy is effective in reducing and improving the recovery of functional deficiencies that result from delayed-onset muscle soreness (DOMS). Contrast water therapy is a recovery treatment consisting of alternating immersions in both hot and cold water. The idea is that this process helps with the inflammation that results from exercise, which effectively leads to the restoration of strength and power of the trained muscle.

Take Some Time Off

Every 8-12 weeks you should be looking to take some time off from intense physical activity. Whether this comes in the form of passive recovery (doing nothing) or active recovery (using lighter loads) is up to you. The amount of time you should take off is not set in stone.

However, a period of one week should be sufficient to provide enough time to fully repair muscles and recover your central nervous system (CNS). It’s not possible to go at 100% intensity for 365 days out of the year. You need periods of rest in order to keep your intensity high and progress moving forward.

Do you have any muscle recovery tips you’d like to share? Did you like this guide?

The post You Either Recover And Improve… Or You Don’t appeared first on Living Fit.

]]>
http://livingfit.co/recovery-and-muscle-growth/feed/ 0
Get Arms Like The Hulk With Lou Ferrigno’s Mass Building Bicep Routine http://livingfit.co/get-arms-like-hulk-lou-ferrignos-mass-building-bicep-routine/ http://livingfit.co/get-arms-like-hulk-lou-ferrignos-mass-building-bicep-routine/#comments Sun, 09 Feb 2014 14:25:10 +0000 http://livingfit.co//?p=2513 Learn to get arms like the ever-popular and bodybuilding legend Lou Ferrigno as he shares his secrets of building monster sized arms. In this workout routine we will talk about his strategies he uses, his lifting form, and some special techniques he used to force hulk like biceps.

The post Get Arms Like The Hulk With Lou Ferrigno’s Mass Building Bicep Routine appeared first on Living Fit.

]]>
The Heavy Hitting Mass Exercises

These are the meat and potatoes of you bicep building workout routine. They are usually done heavy and maintaing strict form as to reduce chances of injury.

Barbell Curls and Incline Dumbbell Curls

These are the two exercises Lou loves to keep strict form on, but lift heavy. He says that he likes to go as heavy as possible as to not sacrifice form. This is true even if you can only lift a small amount while keeping true form. We all have to start somewhere.

Standard Preacher Curls and Spider Curls

One of these exercises are tagged on the end of the biceps mass building to really isolate the biceps muscles and force maximal growth. This is done by completely wearing out the fibers found within the biceps in the rep range of about 8-10. During heavy movements the rep range is lower and type ll fibers are mostly stress.

When we do higher repetitions right after we can reach those type l fibers otherwise known as your “endurance” fibers. Basically you just need to know that for full bicep development training both types is better than one. You can read more about these fiber types here.

By the way, for those of you who don’t know, spider curls are simply one handed dumbbell curls done sitting at the end of a bench with your elbow resting on your leg.

Lou Ferrigno Biceps

Bicep Building Techniques: 21′s

Lou uses this technique during the last exercise of his routine. He says he likes to do barbell curls with the 21 technique and picks a weight that is half of what he would normally use on his last bicep set.

How to do it: Start performing the first 7 reps from the normal start position up until your arms are parallel with the floor or halfway through the full range of motion. When those are done go immediately into curling the weight 7 more times but this time starting halfway through the motion to the top of the motion (arms perpendicular to floor). The last 7 repetitions of the entire set are killer as you must go through the complete range of motion or a full reps. This technique burns but it works.

Muscle Confusion

Muscle confusion is achieved by constantly switiching something up in your workout. No two workouts should be the same and can be done by simply switching the order of the exercises, rep ranges, or implementing special techniques like the 21′s.

Lou Ferrigno was a strong believer in muscle confusion as used it in all his workouts. He used to do exercises in a standard routine but said his muscles soon become well adapted and would not show a further growth response.

Lou states, “If I were to do the same routine every workout, my biceps would eventually adapt to the exact kind of stresses I?m putting on them and not respond. To combat that, I?ll reverse the order, swap out different exercises for my usual ones or just mix up the entire workout on occasion. Joe Weider calls it the Muscle Confusion Training Principle, and I?m a strong believer in it.”

Form, Form, Form

Emphasizing how important form was to Lou Ferrigno’s training routines cannot be stressed enough. You will reduce injury and make your workouts that much more effective by ONLY targeting the muscles you are there to target.

For example, when doing barbell curls, you want to take a shoulder-width grip, keep your chest high, your shoulders back and, as with seated inclines, never completely straighten your elbows at the bottom of the movement. You also want to keep the motion steady throughout.

Lou Ferrigno would also employ a mental techniques. “A mental trick I’ve used is thinking of the motion as if I were playing a violin, keeping the same pace both in the positive and negative portions of each rep.”

Lou also states that your biceps should be in a constant contracted state throughout the exercise and should never be relaxed. This ensures strength and mass building with every rep- don’t just go through the motions.

Training Back With Biceps?

Most often you will find people pairing back training with biceps but Lou Ferrigno does it a different way. He finds that by the time he actually gets to his biceps they are burnt out because of all the heavy rowing, etc. which incorporate biceps. He says he likes to have a total arm day separate from back day as this lets him focus more into the arms, reduces fatigue, and even creates blood flow to the triceps before hitting them.

The Hulking Bicep Workout Routine

Lou Ferrigno uses the following mass building bicep routine twice a week keeping the intensity high, maintaining strict form, and squeezing the biceps in every rep:

Whole Body Warm-up – Your favorite cardio routine (5-10 min)

Focused Warm-up – Standing barbell curls – 4 Sets, 10 Reps
Incline dumbbell curls – 4 Sets 8 reps
Preacher-bench curls – 4 Sets, 8-10 Reps
Concentration curls – 2 Sets, 8-10 Reps
Barbell-curl 21′s – 2 Sets, 21 Reps

The post Get Arms Like The Hulk With Lou Ferrigno’s Mass Building Bicep Routine appeared first on Living Fit.

]]>
http://livingfit.co/get-arms-like-hulk-lou-ferrignos-mass-building-bicep-routine/feed/ 0
Antonio Cesaro’s 5 Tips to Get in Shape Now! http://livingfit.co/antonio-cesaros-five-tips-get-shape-now/ http://livingfit.co/antonio-cesaros-five-tips-get-shape-now/#comments Mon, 03 Feb 2014 16:18:50 +0000 http://livingfit.co//?p=2135 Antonio Cesaro boasts an awesome combination of athleticism and power. He shares five tips with WWE for getting in the best shape right now.

The post Antonio Cesaro’s 5 Tips to Get in Shape Now! appeared first on Living Fit.

]]>
There is a misconception when it comes to professional wrestlers who have an undeniable amount of strength. While a majority of the fans on the Internet tend to gravitate towards wrestlers with overwhelming technical ability, Antonio Cesaro is someone who has both major attributes. At 6-foot-5 and 232 pounds, Antonio Cesaro boasts an awesome combination of athleticism and power. He shares five tips for getting in the best shape.

Be honest with yourself

“Be honest with yourself and don’t make excuses, which means you have to be accountable. Don’t eat bad food. Only eat good food. Don’t say, ‘Oh, it doesn’t matter if I ate bad once.’ No. You never eat bad, and you get in the habit of eating good.”

Get into habits

“Go to the gym every day and build a routine. You get in that routine and it takes about two months to build a habit or a routine. So you stick with it, and once you stick with it, then you have a good diet and a good routine.”

Stick to the basics

“Stick to the basic exercises and do them well. You don’t have to worry about doing a bicep curl on a BOSU (exercise) ball while squatting down. You have to worry about doing basic maneuvers.”

Master the core lifts

“Keep things simple. Do squats, deadlifts and some kind of press. Base your routine around those lifts.”

Have fun!

“Finally, have fun. If these tips don’t sound like fun to you, then you’re probably not as motivated as you think you are to get in shape.”

Check out Antonio Cesaro’s Insane Workout Routine!!!

Please leave your comments below and we can talk about his insane workout! 

The post Antonio Cesaro’s 5 Tips to Get in Shape Now! appeared first on Living Fit.

]]>
http://livingfit.co/antonio-cesaros-five-tips-get-shape-now/feed/ 0