Get Rid of Flab with Strength Training Exercises

Weight training has become a popular fitness program for common people and professional athletes as well. When done correctly, weight training can help one to lose weight, increase strength and enhance the bone density. However, if you don’t follow the basic rules of this useful fitness program, you won’t be able to enjoy the benefits and may end up being injured. We provide some do’s of strength training.



• It is advised to start your fitness program with a weight that you can lift easily for 12-15 times. You can start increasing the weight once your strength enhances and you become more confident.

• To enjoy the benefits of strength training exercises, it is crucial to do all them in the right manner. If you fail to maintain the correct form, try reducing the number of repetitions or the weights. Ask for proper guidance from your fitness trainer.

• Many people tend to hold breath while lifting weights. This can lead to dangerous consequences such as sudden increase in blood pressure. The general rule is to exhale when you lift the weight and inhale as you put down the weight.

• Target all the major muscle group of the body such as legs, abs, back, shoulders. Work on the opposing muscles in a balanced manner, for example, the front muscles of the shoulder as well as the back muscles.

• Take adequate rest between the exercise sessions and don’t work on the same muscle groups for two consecutive days.

Remember that the more you perform strength training techniques correctly, the more you will benefit from this fitness program. In our next post, we will point out the don’ts of this exercise program.

Read more...

Assault – The Preworkout Matrix MusclePharm

Assault is a clinically proven performance booster. It is a combination of various powerful and naturally occurring substances, which can enhance your strength-building routine and sports performance. It works synergistically to help your muscles to gain true increased energy at the cellular level; the result is dramatically improved sports performance.



Key ingredients of Assault:

Per serving of MusclePharm’s Assault offers 40,000mg of hardcore active ingredients. This power booster provides muscle-fueling and anti-fatigue formula to allow you to train longer and harder and lift more weights. It will also help to increase the anabolic environment; as a result, you will response faster to your weight training. In addition, MusclePharm’s Assault helps to recover faster, and increase oxygen saturation, blood flow, and energy output. The other advantages of this performance booster include improved mental focus without overstimulation, and increased nutrient delivery to working muscles.

The main ingredients of Assault are:

• 4G of Beta Alanine: It helps to increase your muscular contractility as well as supercharge endurance and crush fatigue.

• Creatine HCL: Assault includes the most powerful forms of Creatine i.e. Creatine HCL and Creapure. These ingredients offer strength, volume, and explosive power. Though licensed for use, Creatine HCl is patent pending.

• Suma Root: Many Russian athletes use this “Russian Secret” for years for achieving strength and muscle building. Suma Root is the secret weapon of MusclePharm’s Assault. It is a strength-and muscle-building herbal and serves as a natural performance-boosting component.

• Arginine: It helps to enhance cellular oxygenation, volumization, and nutrient delivery to the working muscles. Arginine helps in muscle recovery and growth.

• Citrulline Malate: This fuel aerobic energy provider maximizes muscular energy production, enhances strength-training performance, and delays the onset of muscular fatigue.

MusclePharm’s Assault also includes Con-Cret i.e. Concentrated Creatine, which is registered trademark product of ProMera Health, LLC.

Read more...

Significance of Recovery Methods Post Strength Training

Most fitness maniacs are aware of the fact that warming up before starting any strength training routine is essential. It prepares the body for the intensive workout sessions and prevents occurrence of injury such as muscle tear. However, many are ignorant about the fact that taking care of the body after the weight training sessions is equally important. Post-workout activities have a great impact on the muscles, and may determine how well the body reacts to the exercise. We provide few simple but essential post-workout tips.



• Opting for stretching exercises immediately after the strength training routine is essential to make the body flexible. In addition, it helps to enhance range of motions around the joints. This, in turn, improves the balance of the body and wards off various age-related injuries. Stretch the major muscle groups that have been used during the workout sessions.

• Once you are done with stretching the body, take rest. Remember that resting after a vigorous exercise session will help the body to recover at a natural pace.

• Taking a shower post-workout helps you to get rid of the sweat and stress. It makes you feel fresh and energetic. It is recommended to have a hot shower for few (2-3) minutes and a cold shower for 1 minute thereafter. The hot shower will make the blood vessels expand and the cold shower will help in their contraction. All these, in turn, will speed up the blood circulation.

• It is important to refuel the body after the workout sessions have depleted the energy levels. Opt for healthy foods such as fresh fruits, boiled eggs, an energy bar or shake, chicken or vegetable sandwiches after the exercise routine is over. Do not forget to drink sufficient water. You must have at least 2-3 cups of water after you have finished the fitness sessions.

It is important to remember that implementing these few tips can make a great difference to your fitness results and overall health. Setting aside 15 minutes for these recovery methods will help the body to reap benefits of your strenuous efforts.

Read more...

Louie Simmons- Injury Prevention Training

Read more...

Consequences of Terminating Strength Training Routines

Many fitness enthusiasts join an exercise routine with amazing dedication and start losing motivation after a while. Of course, we all like to take a one or two days break between our exercise schedules; but putting an end to strength training routines all of a sudden can have drastic consequences – both physically and mentally.



Exercising regularly has a number of benefits such as enhanced levels of fitness, protection against diseases, improved mood etc. Research studies have proved that these benefits are acquired over a period and when you put off the exercise schedule abruptly, your current levels of fitness take a dip. Moreover, once you start working out after a long break, you will have to put in more effort and energy to make up for the loss.

Stopping strength training routines suddenly also increases chances of the body to succumb to diseases. David Kump, a researcher at University of Missouri-Columbia stated that his studies have revealed the negative effects of putting off fitness routines for a long period. He commented that being inactive even for two days could increase the risk of obesity and insulin. Another article published in the Journal of the Physiological Society (Nov 2004) also echoed the same thing.

Apart from adverse effects on the body, lack of exercise also negatively affects the mind. Studies have proved that withdrawal from fitness routines for a long stretch of time gives rise to depression, fatigue etc.

Considering the adverse affects of putting off fitness schedule suddenly, it is important to continue with exercising some way or the other. Be creative and make the exercise routine fun. This will keep you motivated and you will never lose the urge of withdrawing yourself from fitness activities.

Read more...