Women’s Fitness and Fat Loss - New Series!

I would like to announce that I will be starting a new series of articles on women’s fitness and diet related matters as I have been getting an increasing number of women readers over the past few months.

Women at Real Muscle Online
The topics I will be writing articles on will include:

• Women’s fat loss
• Women’s fat loss diet and nutrition
• Healthy eating for women
• Cardio ideas when short on time
• Weight training for women
• Meal planning for busy mother’s
• Women’s exercise ideas for problem spots ie. arms, abs, thighs, buttocks, etc.

If anyone has any suggestions please let me know. I should also make note I have arranged for some personal trainer friends of mine (women!) to write some articles so that there is a nice balance.

Women’s Fitness Articles Frequency
I will try to post at least two women’s fitness and fat loss articles per week.

Painful Chest Workouts

Intro
A couple of days ago my brother was complaining of sore shoulder joints after a chest workout so I thought I would write a quick post about the proper technique for a productive bench press and chest workout. It is a topic close to my heart as I have endured both chest and shoulder injuries that put me out of action for a long time.

Bench Press
Many people get sore shoulders from the bench press. It can usually be brought back to one of these reasons:

1. Grip is too wide or too narrow
2. Using too much weight
3. Underlying posture/shoulder joint problem
4. Incorrect lifting technique

If you are getting sore shoulders during your chest workout you should:

• Drop the weight you are using
• Get a spotter who knows what he is talking about
• Read/watch as many informative people as you can

Correct Grip - Your grip should be a bit wider than shoulder width. However, sometimes it is better to make it a little bit wider in order to really feel your chest work.

Correct Technique - The bench press should always be done slowly. Lower the bar to the top part of your pectoral muscles above your nipples. Push the weight up without arching your back and with your shoulders firmly on the bench. Do not fully lock arms and do not bounce the weight at the bottom of the motion.

***Make sure you tense your chest muscles during the exercise as it teaches you to focus on them during each repetition instead of compensating with other muscle groups.

Dumbbell Fly
If you have sore shoulders you shouldnt be doing this exercise. Some people just arent built for it. However, if you love doing it you should remember these tips.

1. Bring the dumbbells above your head and slowly bend your elbows. Then, drop them down slowly to the side until you feel your chest stretch. This is how you find the correct lifting position.
2. Always keep a good bend in your elbows.
3. Avoid incline or decline bench until you have mastered the technique.

Shoulder Joint Problems
Shoulders are very funny little muscles. They cause a lot of problems for a lot of people. Many of my team mates have had shoulder surgery due to incorrect lifting technique. I urge everyone to ensure their technique is always perfect and to see a doctor as soon as there is shoulder pain.

Never train through injuries!

Technorati Tags:
Chest Workout, Bench Press, Bodybuilding, Weight Training

How to get motivated to hit the gym!

A lot of the time the last thing I feel like doing is going to the gym. However much I tell myself I have to go sometimes I just couldnt be bothered. It is times like this I use these techniques.

Training Motivation Techniques

Who Inspires YOU?
When I am a little down and especially when I feel like my goals are unreachable I head for the Pros. Find a picture of someone who has achieved your goals or head to a place where you can watch them in action. Sometimes I go to a footy match to watch the athletes in their peak to get me going. Sometimes all I need to do is reach for a picture of the world’s greatest bodybuilder - Ronnie Coleman (pictured:right).

Reminder Goals
Its these times that it especially important to remind yourself of your long term and short term goals. Why? Because if you can work through the tough times you will come out the other end of the experience a much stronger person. It is struggle and hardship that builds character, not cruising a long in life.

Suffering
My best friend was recently diagnosed with very severe cancer. Being with him in the hospital reminded me that it is so important to stay healthy and active. So, this little experience taught me something as opposed to just depressing me. If you find your cant stay away from bad foods and bad habits, just remind yourself of what could happen in a few years time.

Girls
Girls are great. It is just about the most shallow motivation anyone could have but the fact of the matter is, my clients will train harder when I tell them they could get a good looking girlfriend than if I told them their laziness would lead to an early death. So, if you have a girlfriend, aim to workout and look good for her. If you dont have a g/f, train to get one!

Train hard!

Rt