Upping Weight, Can’t Knock Out the Reps

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From EverydayHealth.com:

Q: According to my workout program, next week I should be ready to increase the weight of my dumbbells and reduce the number of reps for each exercise. The problem is, the next heaviest set of dumbbells at my gym is too heavy for me to complete the entire set of reps. What should I do?

A: A good gym should have dumbbells that increase in weight by 2.5-pound increments up to 25-pound weights. If you are reducing the number of reps by 5, which is what I recommend, and increasing the weight by only 2.5 to 5 pounds, you should be able to get through all of the reps for the exercises. If you start to feel that you can’t do the last few reps, you can go back to the lower weight you were using over the previous couple of weeks.In general, you should pick a weight that’s heavy enough that you can just barely complete the prescribed repetitions with perfect form….for the rest of the answer click here!

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November 14, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. Leave a comment.

How To Tone Your Inner Thighs?

jane

From EverdayHealth.com:

Q: I really like how my quads and hams have started tightening up, but my inner thighs have a long way to go. Any suggestions for exercises that will help this area?

A: Sadly, this is where your body chooses to deposit its fat. Genetically speaking, your body is predisposed to carry weight there, so that will be the last place it’s going to come off. The best thing you can do is watch what you eat and keep training. This will help you lose weight in general — and eventually those problem areas are gonna have to give!

That said, if strengthening the muscles in this area is the goal, I prefer old-school Jane Fonda leg lifts. They target the muscle you want to hit without creating bulk. I know this isn’t exactly the answer you’re looking for, but it’s the truth, and if you stay the course, your inner thighs WILL tighten up. Just keep doing what you’re doing!

Jillian Michaels

November 4, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Uncategorized. Leave a comment.

BCAAs – Should I supplement with branched chain amino acids?

BCAAs are amino acids and amino acids are the individual units that when bonded via peptide bonds form protein.  BCAAs makes up about 1/3 of skeletal muscle in the human body.  Skeletal muscle is the muscle we can control and thus the muscle we use when we weight train.  It also plays an important role in protein synthesis.  I have seen BCAAs mentioned in articles about supplementation and am interested in trying them myself.   I’ve read that because the amino acids are not bonded into long chained proteins that if you take BCAAs before, during and after a workout the amino acids your muscles need for repair is readily available.

I might go to GNC to talk to someone about it and will report back.  Does anyone use BCAA for muscle growth?

June 8, 2009. Tags: , , , , , , , , , , , , , , , , , , . Diet, Exercise. Leave a comment.

Drink Water

water

I drink a lot of water.  Ask my bf – he’s amazed at how often I need to go.  But you know you are drinking enough water when your pee is clear or PALE yellow.  I read in Men’s Health a while back about the importance of drinking two 8 ounce glasses of water before breakfast.  And last night I read it again in Tosca Reno’s The Eat Clean Diet.  After a night of sleeping your body is starved for water.  Drink up. 

MensHealth.com there is an article about the importance of water in muscle building (click here http://www.menshealth.com/mhlists/foods_that_build_muscle/Water_The_Muscle_Bath.php) .  Here is another interesting article on water and muscle tone (click here http://www.freedrinkingwater.com/water_heal/medical1/1-improve-muscle-tone-with-water.htm). 

Finally I’m a reader of FitSugar.com and in this article they dispel some myths about water (click here http://www.fitsugar.com/1524007).

References:

http://www.menshealth.com/mhlists/foods_that_build_muscle/Water_The_Muscle_Bath.php

http://www.freedrinkingwater.com/water_heal/medical1/1-improve-muscle-tone-with-water.htm

http://www.fitsugar.com/1524007

May 25, 2009. Tags: , , , , , , , , , , , , . Diet, Exercise. 1 comment.

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