Clothes and Shoes and Stretching

Now that we have a trainer, our next concern is to be equipped with the proper shoes and clothes, so our training experience can be maximized. If your trying to create a great body you need to start with clothes and shoes that will make you feel good as well as look good! {The reason behind that is if you look and feel good you will tend to be in a motivated state of mind, and in this state we build consistency, this is where results come from.}

What kind of clothes and shoes do I need you may ask? You could spend a few hundred dollars for designer workout gear and that would make you feel and look better, but all you need is some clean and comfortable clothes and shoes. Most discount stores sell designer replicas at a fraction of the cost. I recommend layering your clothes and as you warm up take a piece of clothing off. Keeping warm helps protect your joints, until you fully warm up, so you don’t get hurt. Now we have the proper equipment to get started.

Next I highly recommend incorporating a consistent stretching program, which will reduce injuries and produce greater results. I do 15 to 25 minutes per day as well as stretching in between exercises. The benefit of stretching is huge; it can make or break your training progress. As I describe training techniques each month I will go over the stretching to do for each body part. So you can achieve optimum results!!!

Here are some basic stretches you can start with to enhance your training and or walking program. Trunk Twists- Standing big and tall with good posture, feet shoulder distance apart, place your hands on your hips rotate your upper torso from right to left in a nice controlled manner. Repetitions of 15 to 30 per side will be enough. Side Stretches- also standing tall with good posture, feet shoulder distance apart, your arms hanging to your side, slowly with your head up bend from one side, then the other. This focus is on stretching the outer muscles of your abs which is the oblique {commonly referred to as love handles} Toe Touches- Standing tall with feet shoulder distance apart, arms hanging to your side, slowly, bend your torso touching your fingertips as close to your toes as you can get, without bouncing. This is a great stretch for your hamstrings and your lower back. I normally recommend finishing your stretching warm up with a series of push- ups and sit-ups. All movements are to be slow and controlled at all times. While doing these stretches stand with your knees slightly bent to alleviate the pressure off your lower back.

Remember that the journey of a thousand miles begins with a single step.

I believe that the key of everybody’s personal journey is to develop faith in yourself, your creator and the people around you. Also condition yourself to believe that there is always a way if you’re committed.

If you fail just keep changing your approach until you succeed!!! Remember to always be good to yourself and others.

Live Passionately
Warmest regards,
James Spicer

Contact James at www.walkablock.com/james

Top Tips To Get Big by Working Out

Here are some of the best strategies on how to become bigger by lifting weight. These are the most proven and most effective.

Tip # 1 Pick up 3-4 times a week and participate in the process. Its aim is to build muscle without destroying any of them. Muscles need adequate sleep for reconstruction. Ideally, you should give each muscle group at least 72 hours rest before working on them again. Allow muscles to heal with rest and nutrition.

Tip # 2 Eat 5-7 times a day Yes, this is not a joke. To heal the muscles you need to eat frequently. Focus on the diet of balanced meals of protein, carbohydrates and lipids. The ideal number is 35% protein, 45% carbohydrate and 20% fat. Central here is to eat every three hours. This allows your body to efficiently build and keep you lean forward and put you into a fat burning mode. Make sure most of your meal consist of solid food, and you may rest in the form of meal replacement.

Tip # 3 supplements with a twist Some supplements work, but most of them do not. How can you say? Focus on food supplements with a history of success. If the supplement has not been around for at least three years, than avoid it, because it has not been proven effective. By focusing on four major, multi-vitamins, protein powder, creatine, and fish oils. They have all been shown to yield results.

Numbers of Sets & Repetitions for Muscle Growth in Weight Lifting

So first step in finding the best number of sets and reps for muscle growth in weightlifting is to assess their level of tolerance in workint. If you have not worked in a long time, then you should start with 5 sets per body part. At first, we started a game until you reach a level where you can fully recover within 72 hours. The second step is to determine what kind of goals you have weightlifting. If you focus on weight loss and burn fat, then you should focus on representatives of the height. Representatives rev up your metabolism and get your body into a fat burning state. Try to stay in the range of 12-15 rep to achieve this goal, and the use of light weights. If your goal is to obtain and major muscle boulder, then the representatives must be in the range of 6-10 repetitions. You should lift the 85% to 100% of your maximum effort.

The final step is to put them all together. Once you understand your goal, you can focus on their own and set the various regional reps. Complete focus on muscle growth to reach levels of five TV 6.8 delegates. Each progressive series, try increasing the weight of moving to 85% of the work to 100% of maximum. For weightloss, keep the lower number of different songs, and maybe 2-3 to reach the level of 12-15 reps of about 70% of maximum effort and move 85% of the maximum. You can also add your own will be shown if you choose, but keep high repetitions. Always remember that when we decide how hard to find, be sure to give your body time to recover. After 72 hours, you should be fine. If you're still hurting, then it did.

Secrets To Building Fast Muscle

To safely and effectively embark on a mass building workout regimen, you should first consider your body’s preparedness for such efforts. Without proper nutrition, your efforts will not be effective and can actually damage your muscles. Changing your workout routine is also necessary to focus on muscle mass building workouts.

As far as nutrition goes, to gain muscle quickly and effectively, you should increase your protein intake. The general ruled of thumb as far as body building goes is to ingest 1 gram of protein per pound of body weight. To support mass building efforts, you should bump that up to 1-½ grams of protein per pound of body weight. This will help enhance protein synthesis while preventing protein breakdown. What that means is, you will gain quality muscle size rather than lose muscle mass.

Another thing to increase in your diet when you want to gain muscle is carbohydrates. Your carb intake should be 3 grams per pound of body weight. This will give your body plenty of calories for energy and will leave the proteins derived from meat for muscle building. You should also include in your dietary plan eating the right fats. The omega-3 fatty acids are needed to prevent muscle inflammation and improve glycogen formation. Planning to eat salmon or swordfish 3 times per week to give your body the omega-3 it needs will help enhance protein synthesis as well. You can also choose to take a fish oil supplement of 5 to 7 grams per day for the same effect.

If your main fitness focus is mass building, you should be careful to get the right nutrients to support those efforts. From increase proteins to bumped up carbohydrates, you will find you have much more success when you follow these simple tips.

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