Posted on 23 April 2007 by RT
Heavy squats can be dangerous
Here is a perfect example of why I am always telling you how important it is to warm up before weight training. This video is also an excellent example of why we should know our limits and only build up to heavy weight gradually. It is also shows that you should only perform heavy squats in a squat rack with a safety lock at a suitable height.
Don’t watch this video if you have a weak stomach - but, it might save you in the future.
Posted on 13 April 2007 by RT
If you are trying to lose weight chances are you go on a daily run. However, the regular run isn’t as effective for losing weight as you might think. Don’t go hanging up your running sneakers yet though, there are a few excellent ways to change up the run so it becomes a much faster fat burner.
Why is the regular run not effective?
It’s not that running at a normal pace doesn’t have good weight loss results it is just that it is possible to make those results a whole lot better! If a person goes for a 30 minute run everyday there is little chance they are going to be unhealthy and overweight. However, if you want to get your body to a point where you are a lean, mean fighting meachine with a nice visible six pack then you need to step your running up a notch.
The main reason regular running is limited in its effectiveness is because you get used to that heart rate range. If you jog at the same pace everyday your body becomes adapted to it and doesn’t get pushed. If you add some sprints in there though, you can increase your heart rate during the run as well as boosting your metabolism for the rest of the day. This means less calories absorbed as fat and more fat burning the next day. All good.
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Posted on 01 February 2007 by RT
Do you want a toned butt? Well, I know you do because I get so many emails asking about it! Here are some of the best tips and hints as well as exercises for getting a toned butt.
What you need to know about getting a toned butt
Before you go and pump out 2000 squats in a vain attempt to get a nice butt you need to know a few important points. These points are not new, they are not original, but they are very important. So read them!
1 - To get a toned muscle you need to lose fat
We all should know this by now. A toned muscle is one that has little fat covering it so it looks hard and tight and defined. You cannot get toned muscles by making them big alone.
2 - Don’t fall for that ‘less reps for toning’ rubbish
It is a load of lies. If anyone tells you that you should do more reps with less weight if you want to tone their muscles storm out of there and never go back!
To tone your muscles you need to do two things: increase the size and lose the fat that is covering them. It is not magic and it is not rocket science.
The best butt toning exercises around
When I say ‘butt toning exercise’ what I mean is ‘an exercise that targets the butt really well’. It is a little bit misleading to say an exercise tones the butt because it doesn’t. It is part of the puzzle but not the only thing you need to know.
However, we all know some exericses are better than others. For example, we now know that a full sit up is not as good as a crunch for developing the abs. Why? Because it doesn’t target the abs as much. That is really the key for a good exercise - how well it targets the muscles.
Here are the best three butt toning exercises that I have been using so far this year:
1 - The weighted lunge
The lunge is old news as far as glutes training goes but it is a goodie. Make sure your step forward isn’t too large and that you warm up well first. Make sure you feel the lunge as you go down and make sure it is hitting all the right places.
2 - Weighted step ups
Stepping up onto a bench with a weight has surprised me at how effective it really can be. Make sure that bench is stable though and your weight is not too heavy. Be careful to keep your posture correct with this one and do not struggle too much to step up. Take it slowly.
3 - Jumping squat
I know I always am on about these but they rock for developing your lower body. They are so hard and so tiring that most people overlook them. Big mistake! If you want a toned lower body you must get into these.
