Smart Ways to Get a Smoking Hot Body

Earlier we had discussed things that one should do for maximizing the benefits of strength training exercises. Today we will point out the stuffs you need to avoid while indulging in strength training routines. Read on to know more.



• Never avoid warming up when you are executing powerlifting or weight training routines. A proper warm-up session will prepare your body for the strenuous exercises and reduce the risk of injury. Before you begin your fitness program, walk for 10-15 minutes or execute any other aerobic exercises.

• It is advised not to rush through the strength training routine. Try to lift the weights in a controlled way. Executing the fitness program slowly will help you to isolate your targeted muscles and to avoid relying on momentum for lifting weights.

• Find ways to challenge your body. Don’t repeat the same type of exercises for a long period as this may lead to boredom and your body will fail to respond quickly. Create a fitness routine that incorporates different types of exercises so that working out remains a fun, fresh and challenging experience.

• Give importance to your body and listen to it. Ignore suggestions that say that you have to do certain number of sets or reps to get the perfect biceps. Avoid overdoing the strength training routines as this may lead to injury and won’t benefit you in anyway.

Remember that to fulfill your fitness goals, you must train smarter and work harder. A positive attitude can make a real difference!

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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.

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Lose Weight with Zumba Group Exercise Class

Zumba group exercise classes offered by 24 Hour Fitness health club is challenging, rewarding and healthy. Just like other group exercises offered by this health club, Zumba is fun and exhilarating. It’s truly something you can't wait to do again! Beto Perez creates this health and fitness program by blending easy to follow dance moves with Latin dance rhythms. As a result, your Zumba group exercise classes feel just like a night out dancing.



If your goal is to get into the gym and have a well toned body, group exercise class like Zumba will make it much easier to achieve.

A Zumba group exercise class is around 30 to 55 minutes in length. However, the time usually depends on the instructor. The classes include interval training and incorporate fast and slow rhythmic movements. These movements, when combined with resistance training and cardio exercise, provide one of the best ways to burn fats, and tone and sculpt your body. At Zumba classes, both fun and successful weight loss are guaranteed.

Non-dancers, who have never set their feet on the floor, can also have fun and lose weight in a Zumba group exercise class. The dance movements of this fitness program are simple and easy to follow. Generally, instructors include moves from various Latin dance styles such as Salsa, Cha Cha Cha, and Mambo. Some instructors also incorporate belly dance and swing moves into the mix to create an international flavor.

Zumba group exercise class is a popular fitness program of 24 Hour Fitness health club. It is so fun and exciting that you are likely to forget that you are working out to lose weight. To try Zumba today, use the Club Finder and get enrolled to a Zumba group exercise class near you.

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Grab Eyeballs with Well-Defined Shoulders

Many men dream about wide and shapely shoulders that can enhance their sex appeal few degrees higher. With the help of the following tips, you can make people go crazy over your new body.



• Executing military overhead presses can be one of the best ways you can build broad shoulders. To get the best results, combine this exercise routine with a barbell or dumbbell. Execute presses in a seated position and opt for weights that you can handle (atleast) for eight repetitions. Incorporating dumbbells and barbells in your exercise routine on alternate days will help you to shape up the shoulders.

• Upright rows are good exercises for the shoulders since they target the lateral head of the deltoid. They provide a nice, rounded shape to the shoulders, making them appear fuller.

• While doing this exercise, avoid bringing the weight higher than the shoulder levels. The reason is that it may place unwanted stress on the joints of the shoulder and this in turn, can lead to injury. For achieving the best results, try 10 repetitions per set and 2-3 sets per exercise.

•Shrugs are another exercise that can be considered by people who want to flaunt wide and shapely shoulders. You can execute shrugs by holding a barbell or a set of dumbbells in your hands and moving the shoulders in an upward direction. Once you are done with this exercise routine, stretch the neck to prevent injury and tightness. Opt for 12-15 repetitions per set and two sets per exercise.

With regular practice, the above-mentioned exercise routines will help you to fulfill your dream of flaunting defined shoulders. We wish you all the best!

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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.

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Tips for Building Toned Muscles Fast

It is popularly believed that to build toned muscles quickly, you need to visit the gym more often and aim to lift more weights. For all of us who lead a busy life, this may be tough to implement. However, you don’t need to fret. We provide few simple tips for people who want to build muscles fast, but are unable to devote long hours at the gym.



Set Realistic Goals- Chalk out an exercise routine depending on your fitness goals. If you want to become big and gain weight, your exercise routine must be different from someone who wants to build lean muscle mass. Also, ensure that your fitness goals are realistic. Successful completion of the goals will provide you the confidence to achieve higher targets with renewed vigor.

Spice up Your Fitness Routine- Repeating the same exercise routine for a long stretch of time makes your body comfortable and it takes longer to respond. It is important to challenge your body consistently so that it is forced to react. You can spice up your fitness routine by incorporating simple changes such as executing more weight with lesser reps or more reps with lesser weight. You can perk up your strength training routine with fitness accessories such as exercise balls, dumbbells, bands etc.

Concentrate on Form- Most people find it difficult to focus on form while working out on any fitness equipment. However, it is crucial to remember that you won’t be deriving benefits from any kind of exercises if the arms and legs are not in the right position.

Add these little tweaks to your fitness routine and you will build toned muscles in no time! In our next post, we will provide some more useful tips.

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Tips for Choosing the Right Exercise Ball

Exercise ball is one of the fitness accessories that have gained much popularity over the years. These fitness balls can be used in various ways and they add a sense of thrill and fun in the regular workout routine. However, one needs to consider few things while shopping around for the exercise balls. Take a look at the following tips.



Size of the ball- It is advised to choose a fitness ball, which is in accordance to your height. The general guidelines are mentioned below.

• If you have a height of less than 5'6", opt for a 55 cm exercise ball.

• If your height varies between 5'6" and 6'1", it is advised to choose a 65 cm ball.

• Those who have a height of 6'1" and higher, must opt for the 75 cm ball.

• Remember that all these sizes indicate the diameter of the inflated ball.

After you have chosen a fitness ball, sit on it and ensure that you are feeling comfortable. Remember that when you are seated on the fitness ball, your hips need to be slightly above or even with the knees. If the hips are placed at a lower position than the knees, then there is unwanted stress on the legs.

Burst resistance feature- It is crucial for an exercise ball to have burst resistance property. This means, the air will be released slowly even if the ball gets punctured accidentally, and not just pop out underneath you.

Other features- It is recommended to choose a fitness ball, which can be incorporated in different workout routines. For example, many people love working out on exercise balls and use dumbbells for added resistance. Opt for a ball that provides support for any kind of exercise.

Now that you have read our tips and suggestions, we hope that choosing the perfect exercise ball will not take up much effort. Have fun!

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Beat Stress with Strength Training

Life in the 21st century is fiercely competitive and strength training can be an effective tool of stress management. A recent study by researchers at the University of Missouri-Columbia revealed that high-intensity exercises help people in reducing stress and anxiety that have become a part of daily life. We would like to discuss how exercise helps you to get rid of stress.



Strength training helps the muscles to relax- We know that we are stressed out when our muscles get tightened up. Actually, this may lead to bodily pain or spasms. Exercise helps the muscles to release the pent up energy and in turn, relaxing them.

Makes use of the stress hormones- There are number of hormones, which get secreted into the blood when we are stressed out. Non-use of these hormones can lead to irritation and stress-related disorders. Exercise utilizes these hormones and makes us well equipped to beat stress.

Happy Hormones- Exercise releases endorphins (also known as happy hormones) in the body that provides a feel good factor. They act as natural painkillers, which makes one feel happy and positive.

Release of pent up frustration- It is easy to get frustrated in today’s life where success is measured only in terms of money. Exercise helps in the reduction of frustration and this, in turn, promotes a sense of general well-being.

Improved appearance- Let’s admit the fact that looks do matter in today’s world. Exercise helps one to lose weight, tone the body and make one look good. A well-shaped body helps in the enhancement of the confidence level and self-esteem.

Along with all these benefits, the greatest contribution of exercise is that it improves the resistance of body against stress. Research studies have proved that those who exercise regularly can deal adverse situations more calmly and with better clarity.

So what are you waiting for? Rush to the gym now and start leading a stress-free life!

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Reverse Hyper Roller - Westside Barbell

Westside Barbell reverse hyper roller featuring Louie Simmons and Laura Phelps.

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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.

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Louie Simmons- Injury Prevention Training

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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.

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