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Strength & Resistance

10 Leg Exercises Every Man Should Try

By | Strength & Resistance, TRAINING & WORKOUT | No Comments

Yes, using up all of your time on building your upper body might not be enough when you have maximized the growth. With upper body strength comes the need for lower body strength too, particularly when the legs are being used the most for the exercises and the workouts. Continuous walking during the day can have its effects on the legs, for which the restoration of strength and stamina is vital. Thus, to help you get back on your feet and have a muscular and proportionate body, here are 10 exercises which will restore your inner Usain Bolt back to health:

1. Leg Press: This weight training exercising machine can be used without much hard work as you lie down and push the weight away with your legs, ultimately leading to a lot of pumping of blood into the legs, encouraging growth and workout in calves, hamstrings etc from a 90 degree angle.

2. Squats: How can we forget one of the greatest leg exercise practices of all times? Squat exercises can lead to many benefits including a full body workout while toning legs, strengthening the core, etc. With movements you might have actually done in your daily life, they are not very hard to get a hold of, and once done, it can be quite enjoyable too.

3. Sumo Squats: Another type of squat, sumo squats are usually done with feet wider than hip width. They are great at increasing flexibility in the inner thighs while also maintaining the glutes.

4. Split Squats: Split squats are now becoming a popular choice among many strength coaches. Requiring for the person to stand with their back foot behind, dumbbells are essential which the person will use in order for muscle exercise along with balancing the feet. Glutes, calves and quads are their main focus.

5. Glute machine: Obvious by the name, glutes exercises can be performed easily in them such as hip hinge, glute bridge etc. All you have to do is climb onto the machine and then you can proceed with your glutes pressing on the machine and do a number of sets in order to have more strength as well as flexibility on the glutes.

6. Dead lifts: Don’t be scared by the name. This weight lifting exercise is one of the most common exercises you will come across in a gym. All you have to do is load a barbell from the group to the hips while your whole body works out with the pressure. However, don’t handle more weight than you are capable of, these are called “heavy” lifting for a reason.

7. Leg extensions: Another weight training exercise, they require resistance while focusing on the quadriceps muscles of the legs. With the Leg Extension Machine, all they require is for your leg to bend at the knee and then go back to the original position.

8. Leg curls: Leg curls will require you to climb onto the machine and bending your legs till your heels reach your buttock and then bring them back again. Yes, makes you feel like a baby but with hard work!

9. Calf raises: Calf raises mainly target your calf through standing on toes, holding dumbbells while maintaining balance to come down again without falling.

10. Lunges: And lastly, this popular positional exercise will require you to put one knee bent and forward while the other remains behind. While you can increase the pressurize with dumbbells, the lunges alone will strengthen and build muscles.

thumbnail credit: adventure.howstuffworks.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

5 Ways To Gain Muscles The Natural Way

By | Strength & Resistance, TRAINING & WORKOUT | No Comments

 

1. Keep your training under 1 hour

Contrary to what a lot of people believe, it is not advisable to train for more than an hour. This is applicable to all types of training. According to various studies, it is better to train harder than longer. When you are regularly training for more than an hour at a time, processes of the body in the hormonal level may be affected. As a result, it will be harder for you to gain the muscles that you want.

2. Do not underestimate the importance of resting in between your workouts

We know that you are very eager to achieve a better body right away, but as mentioned earlier, it will not help if you will push your body to the limit by training long hours. Your body needs rest in between your workouts. This is especially important for people with fast metabolism. Your body uses the rest period to build your muscles.

3. Make sure that you are following the right diet

It is important to increase your protein intake if you want to gain muscles. Some of the foods that are rich in protein include fishes like salmon and tuna, beef, pork, eggs (especially the egg whites), chicken, turkey and cheese. Aside from protein, it is also vital to include carbohydrates in your diet. Some good sources of carbohydrates are sweet potato, bread and oats.

4. Eat at least 5 times a day

Eating at least 5 times a day will help your body during the muscle-building phase. It is a good way to refuel the body to especially if you do high-intensity training. It is best not to wait for the time that you are hungry again. It is also not advisable to skip meals.

5. Build a mind-muscle connection

According to some studies, visualizing the muscle gain that you want can actually help if you want to increase your muscle mass. Aside from the positive effects that it can bring your body, it is also a good way to improve your focus on what you need to do. Cliché as it may sound, it is true that what the mind can conceive, you can achieve. This is the same when it comes to muscle building.

These are just some of the ways to gain muscles the natural way. Always remember that you can achieve the body that you want if you have enough determination and perseverance. If needed, you can ask an expert for professional advice on how you should go about your training.

 

photo thumbnail credit: faktbodybuilding.blogspot.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

Dumbbell Exercise Tips

By | Strength & Resistance, TRAINING & WORKOUT | No Comments

This is not intended to be a fool proof how to get killer-biceps guide in the gym but quite the opposite to what is normally done. Little do people know but there are some highly popular week in week out exercises done in the gym that are of little or no consequence compared to other exercises.

This may have the purists out there complaining but the fact is, singular exercises such as dumbbell curls are totally overrated when done as a stand-alone isolated exercise.

Dumbbell curls

  • When isolating one muscle area only such as the bicep curl the rest of the body is put under little duress.
  • It is this lack of resistance that allows the body to be lazier and the bicep is only going to bulk up but not strengthen up significantly.
  • If the bicep curls were done in a combination with another movement putting other major muscle groups under pressure then this would be a different story.
  • The body will react to resistance based exercises much more aggressively if it is under severe physical pressure.
  • For instance, the dumbbell curl when incorporated into a squat will work better all round.
  • The bicep is still transferring the resistance throughout is natural path of the curl but combining this exercise with a full thigh squat will up the level of bodily exertion and the consequent resistance a whole level higher.

Speaking of leg squats

  • The quads will appreciate the extra dumbbell weight now being incorporated into the squat and therefore claim the extra energy needed to make the nice smooth squat back up to a balanced upright position.
  • The bicep however, is going to notice that things have changed and some of the blood cells, it was relying on before, have now been sent southwards.
  • This in turn brings the bicep much quicker out of its comfort zone and into a less oxygen rich environment.
  • The weight will take on a new meaning without the comfort of a protected dumbbell curl when just sat on a bench.
  • The whole body will be taut from the twin pressures of significant weight resistance coming from two areas and therefore go into its own full body stress management reaction.
  • This will allocate where the muscle groups are under duress the most and redistribute power and latent energy accordingly.
  • From this knock on affect each muscle group is forced to react in its own sweet way which will undoubtedly add to pinpointed physical exertion and a natural muscle building resistance reaction will get underway.
  • All this happens without you knowing exactly what is happening but your body will tell you it is now working much harder than before.
  • The discomfort level will rise but psychologically that is what you are there for.

If you look at the physiques of gymnasts or even the amateur rope exercise enthusiasts of old, you will notice a high degree of cut and muscle development without the bulky appearance of unnatural bicep and muscle growth. This is because their sport and training regimen puts their bodies under increased exertion because their exercises include full body weight propulsion.

When you consider the extra implications of lifting your own body weight before movement and completion of an exercise it is easier to see the total body stress from dealing with such a weight strain. Now consider this scenario of a gymnast extending his biceps on a pommel horse whilst holding his full body weight ten centimetres above the bench you can clearly see the tremendous difference compared to guys that may only be content with sitting on a bench when doing bicep curls.

 

thumbnail photo credit: dumbbellsetreviews.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au

Acquiring Lean Muscle As An Ectomorph

By | BUILD MUSCLE, Strength & Resistance, TRAINING & WORKOUT | No Comments

Most skinny people think that they cannot look great because they are naturally skinny and that their body is not capable of gaining lean muscle. It’s certainly a myth. If you are an ectomorph, a term presented by an American psychologist W.H. Sheldon that is being used to describe people who are naturally skinny, it is still plausible to gain lean muscle so as to improve your physique.

Oversized women tend to be jealous of skinny women because they can eat whatever they want without gaining too much weight. That is because an ectomorph’s metabolism acts up like a fast jet plane, burning a lot calories more than a typical person does. However, for skinny men, this is rather unimpressive. Attracting an opposite sex can sometimes be harder compared with men who have wonderful physique. So if you think you want to be that hot guy with 6-pack abs, then exert extra effort and let’s start building your muscles.

Exercising without doing it right will tend to make you lose more weight rather than gain. In order for you to acquire lean muscle, you need to have a special diet that will be beneficial to your specific body type. So here are some effective diet tips in order for you to gain some weight and acquire the type of body you have been dreaming of.

Carbohydrates

Food rich in carbohydrates have been completely eliminated or partially divided into different portions on a typical person’s diet because it’s the source of most unwanted fats. But for an ectomorph, he has to consume a lot of carbohydrates and burn just a part of it. Indeed, an ectomorph’s best friend!

Two Types of Carbohydrates:

  • Fast-Acting Carb – When you ingest a fast-acting carb food, your liver will immediately secrete a hormone called insulin so as to fight the glucose. When you are not doing anything, your body will store the glucose which will later on turn into fats. Well, it may be very unsafe for those who gain weight fast but for an ectomorph, this will be beneficial especially when taken at a right time. When is the right time? Preferably after your workout. Your muscles can actually be fuelled up into accelerated anabolic recovery phase with the help of the insulin increase.
  • Slow-Acting Carb – The second type is the slow-acting carbohydrates which are surely great to build muscles. These do not heighten up the insulin since glucose is gradually broken down in small amounts. You have to constantly supply your body with the building blocks so as to keep track of the muscle building stage, also known as the anabolic phase.

The exact amount of carbohydrates needed to consume depends on your weight. So for every pound, you will be required to eat between 2 to 2.5 grams of carbohydrates. However, it is also better if you will change your diet from time to time so as to not let your body adapt to the amount of food you are taking.

Protein

Protein is an essential building block of muscle. A huge percentage of your muscle is made up of protein. It helps rebuild damaged muscles after strenuous work and exercise. Therefore, in order for you to efficiently develop your muscles, adequate amount of protein must be habitually taken.

To compute for the right amount of protein your body needs, about 1.5 grams must be taken for every pound of your body weight.

Foods Rich in Protein:

  1. Turkey
  2. Chicken
  3. Tuna
  4. Salmon
  5. Cheese
  6. Pork Loin
  7. Tofu
  8. Beans
  9. Eggs
  10. Yoghurt

Apart from the aforementioned reasons, protein also helps in suppressing appetite and burn fats.

If you are an ectomorph, you have to bear in mind that your approach towards building lean muscle is different to what other people do. You have to eat as much as what your body needs in order for you to gain and not to lose some pounds. With proper diet and training, you will surely attain the physique you have been dreaming to have.

 

thumbnail photo credit: bonytobeastly.com

As the leader and CEO of Ultimate You Change Centres, Andy has built the business from the ground up. Utilising the skills he obtained in the early days of his carpentering, he put his tool belt back on and personally built the first Change Centre himself. Whilst simultaneously executing business decisions on an executive level, it was Andy’s mission to create an innovative and successful business that encapsulates extraordinary change and growth not only in business but in the world’s state of health.

Franchise: www.ultimateyou.com.au/franchising
Careers: www.ultimateyou.com.au/careers
Website: www.ultimateyou.com.au