It reminded me of an interview Chad Waterbury did with me for his website a while back; the focus was what ordinary folks can learn from professional athletes, and how they’re alike/different in the gym.  I think that there are some valuable takeaway points:

CW: You work with a lot of high-performance athletes. What are three principles that apply equally to athletes and non-athletes?

EC: I think people would be surprised to realize just how similar the Average Joe or Jane is to a professional athlete – both socially and physically.

The lay population often sits in front of a computer for 8-10 hours a day, but many pro athletes have 4-8 hour flights or 10+ hour bus rides where they’re sitting – and because they’re taller, sitting is even more uncomfortable and problematic.  Like everyone else, they spend time surfing the internet, Skyping, playing video games, and goofing around on Facebook/Twitter.  The advances in technology have hurt everyone from a physical fitness standpoint – but brought the “Pros and the Joes” closer together, believe it or not.

They’re also very similar in that they want the most bang for their buck.  Most pro athletes are no different than anyone else in that they want to get in their training, and then go to visit their families, relax, play golf, or whatever else.  They really don’t have interest in putting in six hours per day in training outside of the times when they have to do so (namely, in-season).

All that said, if I had to pick three principles crucial to the success of both populations, they’d be the following:

1.  Realize that consistency is everything. I always tell our clients from all walks of life that the best strength and conditioning programs are ones that are sustainable.  It’s not about working hard for three months and making great progress – only to fall off the bandwagon for a month.  This is absolutely huge for professional athletes who need to maximize progress in the off-season; they just can’t afford to have unplanned breaks in training if they want to improve from year to year.

If a program isn’t conducive to your goals and lifestyle, then it isn’t a good program.  That’s why I went out of my way to create 2x/week, 3x/week, and 4x/week strength training options – plus five supplemental conditioning options and a host of exercise modifications – when I pulled Show and Go together; I wanted it to be a very versatile resource.

Likewise, I wanted it to be safe; a program isn’t good if it injures you and prevents you from exercising.  Solid programs include targeted efforts to reduce the likelihood of injury via means like mobility drills, supplemental stretching recommendations, specific progressions, fluctuations in training stress, and alternative strength exercises (“plan B”) in case you aren’t quite ready to execute “Plan A.”

2. You must balance competing demands, and prioritize the ones that are the most pressing at a given time. Using our professional baseball pitchers as an example, their training consists of strength training, mobility drills, medicine ball throws, movement training, and the throwing program (which is near daily in nature).  In the Cressey Performance system, when the throwing program ramps up, the medicine ball work must come down substantially, and the strength training tapers off just a bit.  You simply can’t keep adding sets and reps without subtracting something else and making a tradeoff, as athletes only have a certain amount of recovery capacity, and it’s hard to fine-tune an exact movement like throwing a baseball if you’re fatigued from everything else.

Managing competing demands is arguably more challenging in the general population, as their jobs outside the gym are usually more stressful than those that face many professional athletes – meaning that the Joes and the Janes have less recovery capacity with which to work.  It seems logical that when you add something to a program, you have to subtract something else – but I’m constantly amazed at how many people decide to just keep adding more volume when they can’t lose fat or gain muscle mass fast enough.  Sometimes, you just need to change the composition of the program, not add more and more, thereby creating three-hour marathon training sessions. This leads to my next point…

3. The success comes from the overall program, not just the individual parts. In other words, synergy is everything.

The aforementioned pitchers can’t just go out and start a throwing program after doing nothing for three months.  Rather, they need to work to enhance their mobility and get stronger, more reactive, and more powerful first.  If they skip these important steps, they increase their likelihood of injury, make it harder to re-acquire a skilled movement, and reduce the likelihood of improvement.

In the general population, a good strength and conditioning program consists of tremendous interdependencies.  Your deadlift technique and strength depends on the training you’ve done in the previous month, week, and day – and how thorough and targeted your mobility warm-up (or lack thereof, in many unfortunate cases) was prior to that day’s training session.  Those trainees who have the best results are the ones that line everything up – from nutrition, to strength training, to mobility exercises, to movement training, to metabolic conditioning, to recovery protocols.

CW: It’s common for people to think they’re advanced when they’re really not. Can you mention a few things a pro athlete typically does that a weekend warrior shouldn’t do?

EC: I would strongly discourage non-professional athletes from holding shirtless press conferences in their driveways while exercising during contract holdouts.

Then again, I wouldn’t really recommend that to Terrell Owens or any professional athlete, for that matter, but I digress…

To be honest, in the context of resistance training, a lot of professional athletes aren’t really as advanced as you might think, especially after a long season that’s taken its toll on them.  Many of them have a ton of similarities with our general fitness clients – but just have different exercise contraindications and energy systems needs.

I think the better comparison would be between novice lifters (less than one year of resistance training) and those with years and years under their belt.  They have to do things quite a bit differently.

As a first example, the novice lifter can handle a lot more volume because he (or she, of course) is relatively neurally inefficient.  If this lifter did the volume of an advanced athlete, he might actually undertrain on volume (and possibly overdo it on intensity to the point that it’d interfere with picking up appropriate technique).

Second, a really advanced lifter will often need to deload on intensity – meaning that when it’s time for a “backoff week” – he’ll often keep the sets and reps up, but take a lot of weight on the bar. It’s just about getting reps in.  A novice lifter, on the other hand, is better off keeping the intensity up and dropping the number of reps.

Third, a novice lifter can often be more aggressive in terms of caloric intake because there is such a large window of adaptation ahead in terms of muscle weight gain.  I gained 50 pounds in my first year of lifting, but nowadays – even though I’m five times as strong as I was then – if I can go up 3-4 quality pounds a year, I’m thrilled.  Surely, lifters are the opposite ends of the experience continuum can’t have similar caloric needs – even if the more experienced ones are heavier.  Skinny novice guys can sometimes get away with eating like absolute crap as long as there are enough total calories  – and still end up getting bigger.  I certainly don’t advise it, but it’s one more way to show that novice and experienced lifters are horses of different colors, and that you have to be honest with yourself on where you fall on this continuum so that you train and eat optimally.

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Some people have decided to spice things up by trying some more (outrageous) ways to keep themselves fit, yet entertained at the same time:

1. First up is Paint Ball. A game where you are dressed up and released into a “Combat Zone” with guns that fire quite literally balls of paint to mark opponents. The reason that this can keep you so fit is because running through dense woodland and trenches keeps that heart pumping and allows you to keep your legs energized and can improve muscle tone. The actual experience will get your heart beating anyway because of the thrill and excitement. Of course this is one of the more expensive ways to keep fit, but would be different every time you tried it!

2. Next on this crazy list is Zorbing. This phenomenon started originally in New Zealand and has swept across the world. Quite simply this is a spherical orb that has two shells that acts as a shock absorber for the person on the inside. You can reach great speeds by running inside the ball and it is an exhilarating experience. With the ability to reach these speeds on Land if you want to try something a little more challenging the Zorb can also be taken over water which requires harder work to travel. This is also a sport great for you circulatory and respiratory systems.

3. For those of you who are mad and that want to try something both dangerous and get your heart pumping, as well as straining the muscles in your body is the Street Luge. Not really recommended but requires someone to use all their physical fitness, you start at the top of a road and lay down on what looks like an extended skateboard, then proceed to launch yourself down hill. Stopping is the tricky part but turning is hard as well, you need to be able to lean left and right without falling off!

4. This last one is a more likely one to try, but is also quite extreme; Kick Boxing. This activity utilizes all the muscles in your body and your trainer will teach you how to become both nimble and strong. The techniques used will vary from week to week and are guaranteed to get you fit quickly, although, you may need a calm and collected head when it comes to sparring!

Marcus travels around the world with a Luxury holidays Tour Operator helping out with any fitness techniques after work.

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Or is it the start of each spring so you will be ready for summer and beach season, but slowly by surely the fire burns less bright and before you know it, another year has past and a few more pounds have been gained. The workout that I am offering is built for minimum to commitment and maximum results.

In less then 90 minutes a day for five weeks this program is made to increase muscle mass, burn fat, improve endurance. If you have 90 minutes a week for five weeks this program will work for you. One thing you are going to do is test your physical fitness.

If you do not know where you are, how do you know which workout will fit your needs. To test your strength do as many classic pushups as you can without stopping. Here’s the trick take two seconds to go down, pause for a second, and then take another second to push yourself up.

To test your endurance get on a treadmill or find a track or flat surface to walk and run on , to test your endurance run or walk 1.5 miles as fast as you can and record your time.

I know a lot of suggestion out there is that you should workout five days a week. I disagree. If you workout hard for three days you will be begin to see results just as fast if not faster.

The secret is to go hard when you workout not long. If you commit to a hard 30-minute workout, the results will come. Keep a log of your workout performances this way you can track your progress. Work every muscle, every workout, using a modified circuit routine.

Do one set of any giving exercise but unlike a regular circuit rest in between each set. Along with taking big muscle, muscle building supplement this will help to cut down on recovery time during and after your workout.

If you want to add to your workout, you should try Muscle Might herbal supplements. Muscle Might is safe and healthy and will help energy, endurance, and strength. Maximize your workout with Muscle Might Herbal supplement.

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When I abs are in shape I feel better because I improved my breathing and core strength. Improved core strength also improves back alignment plus neck and back support.

If you want to achieve cut abs you will need to target all of your abdominal muscles. A group of six muscles makes up our abdominal muscles and they extend from the ribs to the pelvis. The first pair of muscles are the internal obliques and they reside on each side of the torso. The internal obliques are responsible for movement, support and also are used in lateral flexion and rotation of the spine.

There are also the ab muscles known as the external obliques. These are the pair of external ab muscles that are located on either side of the torso. Like the internal obliques, they assist in rotation and the lateral flexion of the spine.

Also part of the ab muscles are the rectus abdomius. These are the muscles that are closest to the outside of the body and are responsible for creating the six-pack look.

The last set of muscles is the transverse abdominus muscles but unlike the rectus abdominus which are cloestes to the outside these muscles are the deepest of all the abdominal muscles. This set of muscles cannot be touched from the outside but they have a tremendous effect on our body’s posture because they wrap around our torso and create an effect similar to a back support belt.

The results of a great abdominal workout will not be the same for everyone. Some people see results quickly while others struggle to get their bodies into shape.

It might be that they are not targeting their ab muscles in the right way. It might be that they are not intensifying their workout as they process with it over time. Or it could be that they are doing the wrong kind of exercises altogether.

Did you know that any exercise can be an ab workout? This is achieved by tightening your abs as you do other exercises. You can accomplish this by bracing yourself as if you were about to be punched in the stomach while you are doing your regular exercise or your cardio routine.

It doesn’t matter if you use an exercise ball or the equipment at your gym, getting the abs of your dreams will not only boost your confidence but will improve your overall health, strength, posture and dexterity.

Bob Harris is a much sought after Personal Trainer in Sydney, NY. He has been helping people achieve better fitness, and health for over 5 years. Bob is a certified trainer with a background in nutrition, physiology and human anatomy. Visit Bob at his online store 10 Sit Ups Fitness Advise and Equipment Reviews

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Although it is a combination of diet and exercise, it can also depend on genetics and the overall health of the person trying to lose fat and build muscle. As a rule, activity and working out helps do both, but for some, it doesn’t seem to make a difference. For some, they are doing things that should be avoided when trying to tone up.

Many myths revolve around weight loss. Some even increase pounds and fat. The following is just a couple of things that you should consider when trying to burn body fat. These are just a few of the many that can be found on the World Wide Web, in libraries and in health magazines.

1. Don’t skip meals. Although skipping meals can help decrease the amount of calories taken in for the moment, it often leads to bingeing later in the day. The calories will be consumed later, causing a less chance at burning them off before bedtime. Skipping a meal can cause the person trying to diet to binge, consuming twice as much calories as they intended to. Skipping meals also causes the body to go into starvation mode. This results in the reservation of fat, slowing the burning process.

2. Eating breakfast can actually help curb your appetite. This is the most important meal of the day because it keeps the body going through the morning hours. We sleep for around 8 hours a night, but the body keeps working as normal. It needs to be replenished to keep from energy being wasted.

3. Cardio exercise should be done before breakfast. Don’t wait until the end of the day for a couple of reasons. It helps speed metabolism and works to strengthen the lungs and heart. This is very important when it comes to taking care of your health. Cardio exercise is essential for a healthy body, heart and lungs. When you do it early, before breakfast is advised, it can greatly increasing the fat burning process of your metabolism.

It is very important to talk to your doctor before starting any diet and exercise program. Some people have special health concerns that require a professional’s guidance. Starting slowly with the exercise and healthy eating is one way of getting your body to adjust to the physical activity. Making sure you have the correct regime for you could be the difference between achieving or failing at your fat loss goals.

Using the correct way of exercising and dieting is essential to learning how to do fat burning exercises. There are many ways of achieving your fat loss goals, but it is important to realize that one regime may not work.

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Dumbells are fitness devices which are very suitable to the fast growing home gyms. These physical fitness tools come in different forms, weights and sizes. These can be the adjustable types or the permanent ones. The dumbbells are the best weight tools one can use while having a workout to obtain firm muscles.

The brilliant thing about having a gymnasium at home is that you can work on getting back in shape while not having to go to the gym. You have privacy, you don’t have to make that drive, and you are able to save money in the long term. There are some great pieces of equipment that you can add to your home gym, and a dumbbell set is surely one excellent option.

If you are going to purchase a Dumbbell set to add to your own home gym, there are many places that you can purchase them. One place to look for these sets is in sports stores that offer these types of equipment. Of course, this is not the only place to look.

One of the best options is to look online to find a dumbbell set. You can find them brand new, or you can get some great deals on used dumbbells. There are many websites, so you have more options when you purchase on the Internet and it is easier to compare.

Another bonus of deciding to buy your dumbbell set on the web is that you’ll be ready to save money. These sets are not always cheap, but some of the finest deals on them can be discovered on the internet. Shopping online also permits you to easily compare cost to get a deal that is affordable to you.

Powerblock, Hamptom, Cap Barbell, and Troy are just a few of the popular manufacturers. When you want to purchase a Dumbbell set, you will probably run across many more, since they are a popular fitness item, made by many different fitness equipment companies.

The dumbbell sets also come in different types. The common types are the pro sets, the chrome sets, the rubber coated sets, and a lot more. You can choose your type of dumbbell set based on your needs and personal style. In addition to that, you can also find the right dumbbell accessories that you might need for your set of dumbbells. The dumbbell bench or dumbbell racks are one of the examples.

The price for the Dumbbell set you choose is going to vary, depending on what you choose. There are some as cheap as $100, and other sets that are going to cost you up to $1000. Consider your budget and find the best set possible for the money you have to spend on your home gym.

Dumbbells are basic fitness equipment that you can expect to find in any gym, including home gyms. You can look for alternatives and variations to routines for dumbbells, if you get bored with a weight lifting routine. If you visit some physical fitness web sites, you can get suggestions to different routines or fitness programs that might be suitable to fit your goals.

Stop wasting your time, effort and money on B.S. “Miracle Programs” that don’t deliver results! Learn the honest truth revealed by a genuine Body Building expert and finally start noticing the gains you deserve. Visit us if you want to read more Bodybuilding Articles

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While everyone would probably like to have a bit less fat to deal with, there are more reasons than losing weight to take up regular exercise. A well-exercised body not only looks better, but is capable of more strenuous activities and just plain feels better to be in. Balancing out your exercise to train the different parts of your body equally will help you perform better and live more freely.

So many people have found that the option of joining a gym has failed for them. The logistics of planning your life around gym visits, the costs versus the benefits, travel and cleanup time, etc. become chores that we avoid and then feel guilty about. A much better solution is having fitness equipment in your own home. Your time will not be wasted and if the equipment is there you will use it. You can make good use of your leisure time by watching TV or movies or listening to music while you’re exercising. Exercise creates endomorphism, your own natural tranquilizers with no side effects. You can be more relaxed and energized from short periods of regular exercise.

There are many kinds of fitness equipment you can squeeze into your home, but this article will just cover the most commonly useful ones. If you’re thinking about buying home exercise equipment, consider your current level of physical fitness as well as your long-term end goal. You want equipment that accommodates both the current you and the ideal future you.

The treadmill is a popular, incredibly easy to use exercise machine that lets you take up jogging in the air-conditioned comfort of your home. Unlike running off of a treadmill, the treadmill’s steady, mechanized pace will encourage you to stick to it until you’ve met your determined amount of time, instead of slowing down or slacking off as you tire.

Ab Crunch Machines – Most of us have a stubborn area of our body that resists our effort to look fit; our belly. In a complete exercise regimen, you may still have a need for this machine to take off that extra fat. Different machines allow you to exercise sitting or reclining. With applied effort you can expect results in a few weeks.

Ab Benches – This piece of equipment has the added benefit of strengthening and toning the back muscles as well as abdominal. It can be a great adjunct to your overall fitness plan and your exercise routine.

Graham McKenzie in an online content syndicator for ground breaking new fitness equipment device that increases an athletes peak performance by an additional 13.8%.

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Engaging with experienced personal trainers can aid to add valuable health-, fitness-, and wellness-based elements to any team building events. These can be in terms of conference energisers, hangover busters, or other programmes. The purpose is to have the employee’s wellness and participation. These can be meaningfully raised by giving people a fun and secure drive in the right direction. These methods are built and adapted to suit the needs of each customer and obtain necessary outcomes.

A team building session organised by any company seeks to achieve team unity, develop employees’ confidence, and above all act as a break from the routine. Employers give much importance to these sessions to check deteriorating levels of a team’s productivity. Employees benefit a lot from team building sessions as they are able to get over their insecurities and forge stronger relationships with their seniors and colleagues.

Workers, who are bound to their desks for a greater part of the day, always feel delighted to leave their chairs and do some physical movements. This is where the requirement for personal training is realized at team building events. Personal trainers can educate staff regarding what fitness routines are good for them, and also give dietary suggestions on nutritional food, the intake of which can result in better health and fitness. Such events help in instilling a culture propelled by awareness about fitness at the office and the employees can even build upon their newly gained knowledge by enrolling in a gym to carry on with the fitness routine.

Ubiquitous computing woven into the daily lives of employees has caused a significant rise in anxiety and physical complications. Obesity too has become a serious health hazard in the corporate world. A personal training event teaches staff about physical complications and measures to be taken for managing them, besides providing them a much-awaited break from the cycle of work.

A personal training session involving a gym session can be tailored to solve health needs of employees, and can rejuvenate them and spur them on to enhance their lives and levels of productivity. It also gives them a sense of attachment and they would cherish the company’s gesture.

A personal trainer hired for such an event must have extensive knowledge on computer related injuries. The mental make up and temperament of employees must be known to him as well to have a successful session with them. Moreover, suggestions that they can use in their daily lives must be provided by the personal trainer.

A united and motivated team is what companies are always after. Any investment on a team building event focusing on personal training and gym sessions is always a good idea, as the organization will prosper if employees are healthy and active.

Find out the qualities of a good Personal Trainer and the kind of Personal Training that suits your physique.

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While the idea of men participating in bodybuilding competitions is commonplace, the sight of muscular women clad in bikinis posing in these contests still surprises many. However, that is fast becoming ordinary too nowadays as women from all over have become more concerned about losing fat and gaining muscles in all the right places, sometimes even more than men are. They sweat out so much in the gym to get the build they desired. They also compose the larger part of the market for supplements and steroids, which they see as necessary reinforcements. These do not mean though that they have lost touch with their being women.

The trend of women in bodybuilding should not scare men though. It is not meant to rule the sport but, in the first place, to enhance physical fitness. The exercises, from jogging to weightlifting to simple push-ups, have the aim to lessen weight and develop muscles. There are women, however, who go even beyond this, which is by going into competitive bodybuilding.

Bodybuilding among women is increasingly becoming a fad. There are more competitions being held, attracting many competitors from all over. People are no longer surprised at women posing and showing off their muscles. In fact, women are now sharing notes on how to successfully lose fat and develop muscles much as they do with the latest lipstick from a cosmetic brand. These are not done in whispers though. The tips are all in the open, coming from various written sources and bodybuilding experts.

For those just starting out, hitting the gym floor and grabbing the barbells immediately may just be a recipe for disaster. They should first get the advice of experts on what routines they should do first. Their first sets of exercises should be based on an accurate appraisal of their bodies. After the appraisal, they can then start out with a light set of routines and with a few reps. As they build up their strength and as they get used to the routines, they can then start increasing the reps as well as the weights.

Getting into professional bodybuilding, of course, requires women to train more intensively. They are most likely to be found dealing with the harder and straining routines, sweating it out more than even the men in the gym do. Anaerobic exercises are given priorities. With the more strenuous routines, they can enjoy longer rests though. At this time also, they also give time to develop their skills in posing for bodybuilding competitions.

Augmenting their hard work at the gym, many women bodybuilders have used dietary supplements and steroids. The latter, however, is known to be dangerous and would need professional medical approval before being carried out. The best augmentation is offered by a healthy diet. This means taking in the needed proteins and carbohydrates. For muscle building, proteins are very important. Carbohydrates help in boosting the energy needed for weightlifting. With a combination of good diet and hard work at the gym, bodybuilding should be a breeze.

This is just one example of information about workout that you can find online. There are many more.

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Dumbells are fitness devices which are very suitable to the fast growing home gyms. These physical fitness tools come in different forms, weights and sizes. These can be the adjustable types or the permanent ones. The dumbbells are the best weight tools one can use while having a workout to obtain firm muscles.

It is undeniably a waste for unused membership which people have paid for some price and the unfinished goal on their fitness program. In terms of going into a physical workout, it is very important to consult some professionals and your physician as well. You need to make a search too which club suits your needs. It is quite alarming that each year millions of people register for fitness club membership and every year forty percent of these people drop out for some reasons.

Most fitness professionals realize that the location is one factor that gets people motivated to get themselves to attend gym sessions. Some go to the gym before or while most of them prefer to go after work. If the location of the club is far from the workplace it simply means they can be pressed for time or become too tired after a long day to travel some distance just to be in the gym or too tired to lift their dumbbells. The locations of the fitness club where you should enroll must not be farther than ten miles or an equivalent of a twenty-minute drive from home or work.

Club facilities and amenities come with a corresponding price which can be an integral part of the club membership fee. If you wish to join a fitness club you must know the facilities that they offer. There are high-end clubs that offer diversified classes which include aerobics, pole dancing and the usual weight lifting exercises. Other clubs offer facilities for swimming, basketball or tennis courts and other special features.

Dumbells are always important to an exerciser. These are found on any fitness club since these are basic fitness tools. But there are times that you get bored of these stuffs so you look for a variation. You must also inquire beforehand on the programs and amenities that are of interest to you so as not to waste your money. You can learn more about these when you visit some web sites that are into physical fitness programs.

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