Category: Resources

Guest Post: How to Stay Fit After 50

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The old saying goes that you are as old as you feel. This is most definitely true in spirit, but when it comes to your body – your actual age starts creeping up on you pretty fast. After your 50th birthday, the changes become more rapid and a lot harsher. This is exactly the reason to get ahead of the curve and start paying proper attention to what you eat and how you treat your body. Start scheduling regular checkups and once you make an exercise plan stick to it no matter what.

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Bob Hoffman (1943) – How to Build Super Strength, Health and Development with the York Leg Developing Course

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Never afraid to promote his own products in line with good workout advice, Bob Hoffman and York Barbell were once the go to suppliers of knowledge within the Iron Game. A position Hoffman often used to great financial and sporting advantage.

Nevertheless Bob and his team did produce some good pamphlets on training as evidenced by the following course. Aimed primarily at the beginner and intermediate, the programme stressed good form, heavy weight and progressive training as the trifecta needed to build a solid and muscular base. So without further adieu, here is Hoffman’s Leg Developing Course in an abbreviated form.

Build Your Chest From All Angles with Alq Gurley – Greg Zulak 1993 Article

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It’s always interesting to me to ask the various champions I interview how they prefer to train their chest muscles because chest has always been a difficult muscle group for me to develop. I always want to know what the other guys are doing. You never know when you might pick up something new that will help.

Some guys are power freaks, and will mostly handle monstrous poundages for low reps. Bertil Fox comes to mind as one pro who trains his chest this way. Then there are those who prefer light weight, high reps and lots and lots of sets. Serge Nubret is probably the best example of this mode of training. Without a doubt, though the preferred method of training chest is to use a variety of movements to hit the chest from various angles and to vary the reps from low to high. This approach seems to ensure that you hit all parts of the chest and the various muscle fiber types.

For Alq Gurley, Mr. Universe and recent third-place finisher at the Pro Ironman Invitational in February (which qualified him for the Mr. Olympia contest this fall), chest work is a combinations of the last two types of training. Like Serge Nubret he does plenty of sets — about 25 sets per chest workout — but he generally keeps his reps in the 10 to 12 range. He doesn’t pyramid down to heavy sets of five or six reps, as he worries about possible career-threatening injuries. And he doesn’t go up to 15 and 20 reps a set like Nubret, because he feels 10-12 reps are best for mass.

Guest Post: Ever wondered what daily exercise could do to your body

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We live in the world today where money is our top priority to survive; we often forget those things that are both free and essential. We obviously need to work to eat, but it doesn’t necessarily apply to exercising. We are not pointing to those methods that need some equipment to work; there are a lot of ways in order to stretch our muscles out a little bit and stay fit.

Indeed, there are a lot of health benefits daily exercise can give you. Most of these benefits are essential to living a happy and quality life. Have you ever wondered what daily exercise could do to your body?

Guest Post: Cutting the Fat: Does Restrictive Dieting Work

There are countless restrictive diets on the market and more are being created each and every day. These diets claim to drop pounds in a short space of time so that people can shed any excess fat without having to follow an exercise regimen.

What is a Restrictive Diet?

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Restrictive diets are defined as diets with a calorie restriction, which can be achieved through following a strict diet plan or cutting out an entire food group. Diets, like people, come in all shapes and sizes. Crash diets cause rapid weight-loss over a few weeks but the daily calorie intake is dangerously low and unsustainable.

The History of the Bulgarian Split Squat

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An exercise designed to enact as much pain as possible.

That at least is the thought that almost inevitably runs through my mind during a set of Bulgarian split squats. Heavy squatting? Fine by me. Heck throw in breathing squats for fun. I can grind through that. But high volume split squats? That’s an altogether different story.

By the tenth rep, I’m a sweaty mess. My quads are burning, hip flexors being stretched beyond belief and I’m making internal deals with myself about the next rep. Only three more reps then we rest…promise!

What keeps me coming back to the exercise again and again? Its sheer effectiveness.

Here is an exercise that overloads the quads, improves flexibility and prevents to a large part, any degree of cheating. Try leaning forward too much on the Split Squat and you’ll end up on the floor toot sweet. An experience many of us have encountered at one point or another.

Who then is responsible for this oh so necessary evil? When was the exercise created, who popularised it and what is the correct way of doing things? Stick around, and you might just learn a few things.

Guest Post: 5 Breakfast Ideas for Fitness Enthusiasts

Skipping breakfast is not a habit that you should adopt, but still many people do it because they don’t have the time or the energy to eat in the morning. To each their own, of course, but you should know that having the first meal of the day on a regular basis allows your metabolism to go on full speed from an early morning and it actually helps in waking up. Healthy breakfast regulates your blood pressure and blood sugar, not to talk about the fact that it has a significant impact on how you’re going to eat for the rest of your day and if you’ll be able to keep cravings away.

All of these reasons are but the tip of the iceberg of why you should always have your breakfast of the champions and we’re here to help you out in this domain. Here are some breakfast ideas that won’t take up a lot of your time in the morning, they are perfect for every fitness enthusiast and they are delicious.

Product Review: Aaptiv Personal Training App

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Aaptiv? What in heaven’s name is an Aaptiv?

This unsurprisingly was my first reaction to a name which gave no indication of what the product promised to deliver. My ignorance was, admittedly, tempered by the fact that I had been lucky enough to be able to try the app out for two weeks. Who could say no right? Nevertheless, if you’re like me an unsure about what Aaptiv is, it’s probably best to do some background info first.