The 3 Best Weight Training Options for Building Muscle Mass

Do you think that lifting heavy barbells and dumbbells is the only way to build muscle mass? Then think again. In this article you will find 3 weight training options that are proven to build muscle mass.

Add these weight training options to your bodybuilding repertoire and maximise your muscle gains.

So heavy barbells and dumbbells are taking the fun out of your muscle building workouts. You have enough motivation but weights seem to be going nowhere. What is happening you think!

The solution might be simpler than you think.

No. It does not require any $200 per hour coach to figure it out. You need a change in your bodybuilding option.

Why change works in the bodybuilding world

In one word. Homeostasis.

Homeostasis, also called adaptation or your body’s ability to adjust to any new stimulus is the biggest enemy of your muscle building gains.

When you constantly lift heavy barbells and dumbbells, the stress on the muscles, joints and nervous system compounds. Every week the stress adds and finally the body adapts.

It adapts not just to the workout routine, but to the kind of stress itself. At this point your body demands new stimulus, it wants new options to grow.

Your 3 Awesome Weight Training options to build muscle mass

The language of muscle is tension. It does not care how you provide it. Machines, dumbbells or barbells. All it perceives is tension.

With that being the constant factor there are 3 options you have to build muscle.

Each stresses the muscle-skeletal and nervous system differently and hence should be part of your muscle building toolbox.

Option One: Bodyweight Training

Before you reserve bodyweight training only to rehab, travel fitness or when you get back from layoff, let me share a secret.

Bodyweight training, also called calisthenics is becoming the next best thing in bodybuilding, flexibility training and sports.

The new body dynamics researched in calisthenics is showing us how to use it either individually or in conjunction with weight training to maximise muscle gains.

Since bodybuilders are excellent at doing push ups, pull ups and other bodyweight exercises, the best way to incorporate them is by doing single limb moves. Master one arm pull ups and single leg squats for 4-6 weeks and see how your barbell weights go up.

If you are serious bodybuilder, take time for bodyweight training. Your brain and muscles will thank the new stimulus and grow from it.

Option Two: Kettlebell Training

The latest craze for kettle bells has not gone unnoticed by intelligent bodybuilders. Although kettle bells do not provide the incremental poundage increase, they are VERY different in stimulating your nervous system and are more easy on the joints.

Mobility drills have been shown to carry over to heavy weight training easily. All this means more weights loaded and more muscle mass gained.

Option Three: Plyometric Training

Want to increase the recruitment of fast twitch muscle fibers which have highest potential for growth?

Add 2-3 week plyometric workouts to build a new muscle-brain connection that no other form of weight training can bring.

How to add newer weight training options

Heavy barbell and dumbbell training is the bread-and-butter of bodybuilding. But don’t fall to the routine.

Intelligent bodybuilders should realise the value other options bring to the table and maximise your muscle gains by adding them.

The best way to add them is by creating a 3-4 week window every 4-6 months. During this time you train exclusively with the newer form of training. At the end of 3-4 weeks, get back to your heavy barbell training.

Conclusion: Business leaders know that the biggest marketing breakthroughs come from non-business world. Bodybuilders should realise the important of adding newer options to their muscle building workouts to keep them fresh, up to date and effective.

Calisthenics, kettle bell and plyometric training are excellent for accelerated muscle training for both beginner and advanced bodybuilders alike as they stimulate your brain and muscles in unique ways to maximise muscle growth.


The Third And Final Key For Achieving Your Lifetime Fitness Goals

The ‘BE’ Key — This is what you must BECOME in order to ensure that you take the necessary action to DO whatever it takes to get what you want to HAVE.

You already know what your goals are – The http://www.how-to-build-muscle-and-fitness.com/key-1.html — the HAVE key.

You already know what you have to DO to achieve those goals – The http://www.how-to-build-muscle-and-fitness.com/key-2.html — the DO key.

In order to make sure that you carry out the DO key (your chosen exercises), you must BE the type of person that consistently and persistently follows the routine. You must do this without fail, so that you can have the ideal muscle mass, weight loss, fitness goal or whatever your goal is.

How do you become someone that you are not?

By not giving in!

Lets say that you have a chosen goal. Lets assume that goal is to lose 28lbs by the end of three months. What do you have to be in order to make sure that you achieve that goal of 28lbs of weight loss?

You have your goal. You have your exercise routine sorted out that is the most effective way, for you, of achieving that goal. Now it’s time to guarantee that you don’t stop after a week or so.

Your goals should be on your index card, as described in a previous article. You can read it here – http://www.how-to-build-muscle-and-fitness.com/Muscle-And-Fitness1.html

As you are about to perform your training routine, go through this little scenario…

1. Read your goals aloud.

2. As you do, visualize that goal having already been achieved.

3. Feel that goal, as if you have already achieved it.

4. Then ask yourself:

* How good do I look? – I look GOOD! * How great do I feel? – I feel GREAT!

Now say to yourself… I feel Great – I look Great – I am successful. I feel Great – I look Great – I am successful. I feel Great – I look Great – I am successful. Ok… Lets Do It.

Do this daily…

* In the morning, upon rising. * Just before you begin your workout. * Just before going to sleep.

When you repeat this each time, feel it with conviction and say it with conviction. Feel your blood boil with excitement. Feel your heart beat hard. Get right into it. Stir up that passion and throw yourself right slam into the middle of it.

Don’t give in. Persist and be consistent with your efforts… no matter whether you feel like it or not.

I have often found that the thoughts of having to do something are horrible at times. But, once I throw myself into it I feel absoutely fantastic and so happy that I didn’t give in.

Have you ever found that?

If you have, remember that feeling. Feel it everytime you are about to begin your training. Stir it up. Love that feeling and then get stuck in. BEcome what you need to become so that you can DO whatever it takes to achieve the goals that you said you want to HAVE.

Click here for cardio workouts to help you lose weight, improve your cardio fitness that don’t need gyms, machines, or make you run a single step.

Check here for MMA workout info.


Female Fitness Workouts аrе dіffеrеnt than fitness programs uѕеd fоr men

Women оn thе оthеr hand mоѕtlу wаnt gеt toned whіlе maintaining thеіr muscle mass. Thе general consensus іѕ thаt уоu nееd tо dо high volume оf reps wіth vеrу light weight. Thіѕ couldn’t bе furthеr frоm thе truth іf уоu wаnt tо burn fat аnd maintain уоur muscle mass. Thе rest оf thіѕ article wіll explain thе bеѕt method tо achieve а lean tight body uѕіng а circuit training system thаt wіll incorporate compound movements.

First, lеtѕ start оut bу explaining whу uѕіng thе method оf high reps аnd light weight іѕ bad fоr female fitness workouts. Whаt уоu аrе essentially dоіng іѕ lоw intensity cardiovascular exercise bесаuѕе thе amount оf time уоu nееd tо feel tired, wіll tаkе уоu оvеr аn hour. Onсе thе workout takes mоrе thаn аn hour tо complete, thе body gоеѕ іntо а catabolic state. A catabolic state means thе body іѕ breaking dоwn muscle fоr energy іnѕtеаd оf thе stored carbohydrates оr stored fat. Exercising thіѕ wау wіll burn muscle іnѕtеаd оf maintaining оr building lean muscle.

Yоur goal іѕ tо kеер уоur body іn аn anabolic state аѕ muсh аѕ уоu can. Thіѕ іѕ whеn уоu аrе building muscle аnd burning fat. Thе mоrе muscle уоu have, thе mоrе уоu wіll bе аblе tо burn fat thrоughоut thе day. In order tо stay іn thе anabolic state, уоur female fitness workouts nееd tо bе undеr аn hour. So, whаt уоu wаnt tо dо іѕ put dоwn thоѕе light weights аnd gеt heavier weights fоr thіѕ circuit training thаt wіll оnlу tаkе 20 tо 40 minutes tо complete.

I knоw whаt уоur thinking…

“Will thеѕе female fitness workouts mаkе mе bulky? I јuѕt wаnt tо maintain thе muscle I hаvе аnd gеt lean.”

It іѕ important tо knоw thаt lifting heavy weights аlоnе wіll nоt gain muscle mass. It іѕ thе type оf foods уоu eat аftеrwаrdѕ аnd thе break dоwn оf muscles cells thrоugh progressive overload whісh wіll hаvе уоu building muscle. Nоt tо mention thаt thе hormones іn thе female body аrе dіffеrеnt compared tо thоѕе оf а man. Yоu dо nоt nееd tо bе concerned wіth gaining large muscle mass bесаuѕе thе female fitness workouts іn thіѕ article wеrе nоt designed fоr massive muscle gain.

Lifting heavy weights wіll hеlр уоu burn mоrе calories durіng аnd аftеr уоur workout bу incorporating thе EPOC (excess post exercise oxygen consumption) effect. Thе calories uѕеd durіng exercising wіll соmе frоm уоur stored glycogen reserve. Thе calories burned аftеr уоur workout wіll mоѕtlу соmе frоm уоur stored fat.

Thіѕ EPOC effect саn lаѕt fоr ѕеvеrаl hours аftеr thе workout іѕ over. Dоіng thіѕ type оf circuit training, уоu raise уоur metabolism thrоughоut thе day. Bу raising уоur metabolism, уоu wіll burn fat whіlе maintaining уоur muscle mass. Thіѕ іѕ роѕѕіblе bесаuѕе оf thе high intensity оf thеѕе female fitness workouts. Whеn lifting heavy аnd gеttіng breathless due tо thе limited rest bеtwееn exercises wіthіn thе circuit, уоu wіll maintain уоur muscle mass аnd lose body fat.

In thіѕ circuit training system, уоu wіll bе dоіng 4 tо 5 dіffеrеnt exercises bасk tо bасk wіthоut аnу rest. And yes, uѕе heavy weight thаt уоu саn dо аnуwhеrе frоm 8 tо 12 reps. If уоu саn dо 15 reps, thеn increase thе weight. If уоu саn nоt dо аt lеаѕt 8 reps, decrease thе weight. Thе fоllоwіng female fitness workouts wіll stimulate thе muscle whіlе burning а large amount оf calories. Yоu wіll combine compound movements uѕіng уоur lоwеr аnd upper body whіlе uѕіng bоth assisted weights аnd уоur оwn body weight fоr resistance.

Circuit #1 оf Female Fitness Workouts…

Burpee Push Ups

Thіѕ іѕ а squat jump fоllоwеd bу а push up. 8 tо 12 reps.

Dumbbell Squat Press

Thіѕ іѕ а squat fоllоwеd bу а dumbbell shoulder press. 8 tо 12 reps.

Mountain Climbers

Holding thе push uр position, уоu wіll alternate knees bу bringing thеm uр tо уоur chest. 8 tо 12 reps еасh leg.

Pull Ups

Trу а barbell row іf уоu саn nоt perform pull ups. 8 tо 12 reps.

Dumbbell Step Ups tо а Reverse Lunge

Uѕіng а bench, hold а set оf dumbbells. Perform а step up. Onсе оn thе ground, immediately perform а reverse lunge uѕіng thе ѕаmе leg аѕ thе step. Alternate bеtwееn rіght аnd left leg еасh turn. 8 tо 12 reps.

Circuit #2 оf Female Fitness Workouts…

Squat Jumps

Squat аll thе wау dоwn tо gеt а full stretch аnd thеn explode оn thе wау up. 8 tо 12 reps.

Onе Arm Rows / Triceps Kickback

Perform а оnе arm row аnd hold аt thе top, thеn perform а triceps kickback. 8 tо 12 reps реr arm.

Barbell Dead Lift tо а Shoulder Shrug

Remember good form оn thе dead lift аnd perform thе shoulder shrug whеn уоur bасk іѕ vertical. 8 tо 12 reps.

Push Ups

Perform оn knees іf уоu саn nоt execute а standard push up. 8 tо 12 reps.

Barbell Calf Raise tо а Barbell Curl

Hold thе barbell nеаr уоur thighs аnd uѕе а weight thаt уоu саn handle fоr thе curls nоt thе calf raises. 8 tо 12 reps.

Circuit #3 оf Female Fitness Workouts…

Dumbbell Bench Press tо а Ab Leg Raise

Core stability іѕ important, trу thіѕ exercise оn thе floor fіrѕt іf уоu hаvе trouble wіth уоur balance оn а bench. 8 tо 12 reps.

Chin Ups

Palms facing tоwаrd уоu tо engage mоrе оf thе biceps. If tоо difficult, trу а bent оvеr row wіth а barbell аnd palms facing аwау frоm you. 8 tо 12 reps.

Clean аnd Press wіth а Barbell

8 tо 12 reps. Fоrwаrd Lunge wіth а Lateral Shoulder Raise. Uѕе weights thаt уоu саn handle fоr thе shoulder raise. 8 tо 12 reps.


A great wау tо finish оff уоur workout аnd уоur lunges. Perform оn thе treadmill оr stationary bike. 30 tо 60 seconds. Wіthіn еасh circuit thеrе аrе 5 dіffеrеnt exercises. Thеѕе exercises ѕhоuld bе performed bасk tо bасk wіth lіttlе tо nо rest. Aftеr еасh circuit, уоu саn rest 1 tо 2 minutes оr untіl уоu gеt уоur breath back. Thеn continue wіth thе nеxt circuit. Whеn beginning thеѕе female fitness workouts, уоu mау find іt difficult tо finish оnе circuit. Thіѕ іѕ okay, јuѕt rest whеn уоu nееd tо аnd continue wіth thе nеxt exercise оnсе уоu gеt уоur energy back.


What Is The Best Time To Practice Yoga?

What is your best time for practicing yoga, morning or evening? The most ideal time to practice yoga is in the morning, before breakfast. When you wake up, try as much as possible to empty your bowels. After this, you can shower if you wish, before you start the day with your regular yoga practices. Doing some light yoga practice in the morning is very beneficial to the body. It can help to enhance your productivity, which will reflect in your place of work. The second ideal time to practice yoga is early in the evening, especially around sunset.

For one to achieve spiritual growth and awareness through yoga, it has to be practiced regularly. Consistent practice is also very necessary, to master yoga poses. Yoga asansa can be practiced, any time of the day. It is also very effective to practice on an empty stomach, especially when you just wake up from sleep. You can warm up with some postures, when your body feels stiff, tense or tired. In the evening period, try as much as possible not to perform too many over-stimulating postures just before going to bed. In any yoga routine, asanas are first practiced, before proceeding to breathing, and then meditation.

Pranayama may be performed at any time of the day, but remember that 2 to 3 hours after meal, it is not ideal to practice it. It is best done, especially when you are tired or when space does not allow room for postures. Pranayama is best practiced straight after asanas. The transition should be smooth, without breaking the flow of awareness. A good pranayama is very essential for a successful meditation.

Meditation is another important aspect of any yoga routine. It can be done at any time of the day, especially when you feel both awake and relaxed. If you want to achieve the best results, do not do meditation within 2 to 3 hours of eating. Also, if you are feeling sleepy, avoid involving yourself in any form of meditation. You can perform yoga Nidra at any time of the day. You can also go ahead to perform it, even after meals, in as much as you do not fall asleep when doing so. Yoga Nidra should be avoided, especially when you feel tired or sleepy. You get more benefits when you are both awake and relaxed.

Yoga can be practiced both in the morning or evening time. The most important aspect of any yoga practice is consistency. Practice yoga regularly, if you truly want to benefit from it. You can set your goals, so as to stay motivated as you continue practicing.


Play Tennis – Learn, Improve and Have A Fun

Tennis is a fun sport to play and it is not hard to get started. Anyone who wishes to learn tennis can easily do it. There are some things you will need such as a tennis racket, tennis balls, and an accessible tennis court. You can join a local tennis league and start practicing what you have learned. Many players find ball machines very useful, since you can practice as long as you want, until you improve your basic skills.

There are different grips that you will need to learn, such as serving, hitting volleys, hitting groundstrokes, and overheads. Some of the different strokes and hits include the same grips. Watching your favorite player perform these strokes can help you to understand better what you need to improve, as well as those videos created for beginners so you can start from the very beginning. Remember, no one becomes a professional player overnight, so practice as much as you can, at least couple of times a week.

Where to play

People play tennis in public parks, schools and country clubs throughout the world. It can be played inside or outside the house is clean air, good weather and play in all year if the weather is bad. There are three main types of tennis court surfaces: hard, clay and grass court. Every surface has certain advantages and the ball bounces differently, which requires modifying your playing style accordingly. Grass is considered to be fast and cause the ball to bounce in an unusual way. Hard court surface is fast court that has a good consistent bounce of the ball and it is the most popular type of tennis court. A clay court is usually much slower surface and tennis balls often lose speed when they hit the court. The ball bounces higher on a clay court than on other surfaces.

Prepare for match

It is important to stretch before the match, since this way you will prepare your body for the demanding moves that tennis consists of.  You need to be alert all the time and wait for the next move of the opponent, which will sharpen your mind. This means that tennis is not just a physical game, but mental as well. Your concentration will improve and you will notice that you will more relaxed after the match, since all the tension will melt away. This can be a good way to fight stress and meet new friends, so your social life will improve along the way.

The only thing you will need to pay attention is equipment. It needs to be of a certain quality and fit you completely, since it will protect you from the possible injuries. You need quality shoesFree Web Content, clothes and a tennis racket. Shoes made for playing tennis are made in such a way that they can sustain running from side to side and sprinting without sliding.


Guide For Improving Your Health Through Fitness

Are you tired of seeing an ugly body in the mirror? Is your health getting worse and worse, making you afraid you may not live very long? Fortunately, incorporating fitness into your life can significantly help you in preventing and improving health issues, as well as improve the look of your body.

You may think that you are just too far behind to begin now, but this is not the case. Regardless of your age and/or health, you can succeed with fitness. Check out this article to learn how.

Guide for improving your health..

Believe it or not, the most important aspect of fitness is your diet. It doesnt matter if your exercise regimen is spot on. If your diet is lacking, so will your health and physical results you are wanting to achieve. Make sure your diet includes lots of nutritious foods, such as fruits and vegetables, to ensure you receive all the vitamins and minerals you need.

You cannot completely rely on multivitamins and cereals because your body will not absorb man-made vitamins as well as national vitamins that come in fruits and vegetables. You should also ensure you get enough protein through lean meats, such as fish, chicken, and beef. Whenever you perfect your diet, you will notice a significant improvement in your health, appearance, and mood.

Make sure you are drinking lots of water. Because your bodys overall composition is made of water, it is vital that you consume enough of it in order to keep your body healthy. Aim to drink at least eight glasses of it per day, and minimize your consumption of other liquids, such as soft drinks, teas, and even fruit juices, because water is the overall best liquid for your body.

Once you get your diet in order, it is time to incorporate cardiovascular exercise into your routine. Cardiovascular exercise on a regular basis can help improve your health in numerous ways and reduce your chances of contracting all kinds of different cancers.

Having said this, if you are new to this, do not jump into it all at once. Start out slowly by taking a 20 minute walk several times per week. You can gradually increase your amount of exercise and eventually start jogging. Take it one step at a time.

Once you become accustomed to aerobic exercise, start incorporating strength-training exercises into the mix. Strength training provides your body with many of the same benefits that cardiovascular exercise can bring; however, strength training also helps strengthen and build your muscles.

This is crucial for overall health, especially as you age. Once you become in better shape, aim to do strength-training workouts three times per week, and incorporate cardiovascular workouts three times per week as well.

Guide for improving your health.. fitness is not going to be easy

As you can see, fitness is not going to be easy. Making a huge lifestyle change requires a lot of dedication and hard work; however, it can be done, regardless of your age and health. Make use of the excellent tips provided in this article, and you can succeed in your fitness goals.

Fitness Tips For Women Who Go For Gym Practice

In this fast moving world, people hardly get anytime for their health. Along with all things, health and fitness play an important role. If body will be fit and healthy, then only one can perform work in a fast manner and dedicatedly. To make their body fit and to look in shape, women are now opting for fitness gyms that can meet their demands and fulfill their requirements. Women gym in Singapore not only focuses on building body and makes the body fit, but are also popular as weight loss gym. Along with providing fitness services, these gyms guide you to have proper diet plans and training, which makes your body to reduce excess weight and takes care of your health as well. For a woman specially, while going to a gym lots of points are to be considered. Following discussed are the fitness tips that will make a women fitness more successful and effective:

Know your body
Firstly, know your body type. Are you slim or with heavy weight? What is the purpose of going to gym? Are you planning to loose weight of build your body? While going for gym practice, purpose should be clear and one should opt for the practice that results in what you want. Each body type is different and the exercise that one selects should be prior and meet your demands. Knowing the body type is very important and one should always consider it. As without knowing the right body type one cannot opt for exercise purpose, as it may not help in your bodys fitness.

Exercise in order
Exercise in order wise is the second and main point that one should consider. Women opt for the gym practice because of the reason that they get proper training according to their body type and most importantly in order wise. To make your body in shape it is important to get all the things work properly and systematically. For this, a woman should ask the gym trainers to understand their body first and give the exercise practices that are suited best. For women, trainers also put special focus on health and diet plans that are suitable for them.

Do not over-do the exercise
For a woman, this point is important to understand. Some of the women in order to loose weight and get fit in little period opt for over doing the practices that a trainer guides them. But this may not result positively, as it may have some side effects to the body as well. Over exercising will not only make your body tired rather can give side effects to the body as well. Always keep in mind that in sake of achieving fit body, overdo should never be done.

How to Improve Upon Your Pilates Exercises Using Pilates Balls

There are numerous accessories for supporting the Pilates exercises wherein Pilates Ball constitutes to be one. Under any exercise regimen the ball are considered to provide you support for perfect tuning. With Pilates the purpose is the same and you can choose a ball that improves your exercising experience with the Pilates balls.

Before starting you should first buy a ball considering your height. The taller you are the greater the size of the ball should be and vice versa. Choosing just any ball can ruin your exercising experience and lessens interest in it. Here we provide you some important tips and techniques for using these balls in a better way and gain maximum benefits.

The Pilates’ balls allow very good stretching exercises. The balls help stretch more muscles with single movements. They provide constant movements while forcing your body to maintain regular balances. This improves overall body balance working upon all important muscles. But caution should be taken regarding doing the right moves. Wrong or irregular moves can disrupt your experiences and results in shapes that really looks odd. An important aspect regarding the balls is that they increase the exercising challenges and difficulty. Being on constant movement you engage more muscles for doing the same. This provides for more toning and results in a better-looking body while doing a single workout.

The balls provide you a certain level of resistance which is very important for better toning and working of muscles. Greater resistance helps in more definitive shaping of your body while enhancing your exercising experience with the Pilates.

But if you are prone to lower back pains then do consult a physician or a doctor before starting off with the balls. These pains can get easily irritated using the balls. It can be easily carried anywhere without causing injuries. Therefore, one should consider learning using the balls through a Pilates’ expert or well renowned professional trainer. This will not only ensure you better-exercising pattern or routine but would also provide for better results and improve your overall health as well as appearance.

Knowing all about Pilate Classes for Making the Best Choices for Maximum Gains

Today, there are many forms of methods and techniques that help gain some level of fitness & health. Many experts and professionals also help other health seekers to attain similar benefits by running special training classes for these workout styles. Recently, the Pilates exercising techniques have gained immense popularity. These provide a unique and complex way for performing several techniques for gaining maximum health benefits.

With its growing popularity there has also an increase in its training camps or classes. But among the many only a few classes provide accurate and efficient training. Hence, for Pilate lovers, it is very necessary to follow certain guidelines for making choices for maximum benefits.

First of all, the size of the class is among the primary concerns. The class should be small enough to provide one-on-one training. This provides for better learning and focus while in a big class the trainer’s attention tends to split frequently. Tranquility is another major concern while selecting a Pilate training class. The class should provide a calm, relaxed and peaceful ambiance for better learning & focus. Also the trainer should also be highly skillful with ample knowledge and experience for providing the best training. Additionally, the Pilates studios should also contain all the necessary Pilate’s equipments and accessories. Besides, a nearby location is always preferable as it provides the most convenience for carrying the continuity of routines.

There are numerous benefits of joining a Pilate studio. Most of these classes provide customized program to suit an individual’s personal comfort and preferences. It helps identify the areas that need the most attention and practice those routines that provide the maximum benefits. Besides, the availability of wide range of Pilate equipments is another major benefit of Pilate classes. You get personalized attention and a competitive environment among the other fellow trainees. This provides for engaging into the best routines and gain the most out of each session. As against this, working out alone a home often proves boring and could also ultimately put an end to your fitness regimen.

Therefore, the Pilate classes are the better places for seeking maximum gains through Pilate workouts. They help improve upon the flexibility, strength, body posture and awareness & also help boost vitality as well as self-confidence. These in turn help in gaining overall healthy state that further assists in meeting the varied challenges put forth by life.

Michael Jackson Dance DVD For Great Moves And Fitness

You can now learn to dance like the King of Pop through Michael Jackson dance DVDs. It’s a great way to learn groovy dance numbers and to keep fighting fit!

Ever since he first burst on the scene with Thriller, there’s no doubting the fact that MJ is one heck of a dancer. Innovative, technically brilliant and supremely fluid, MJ’s moves are perhaps among the most copied dance moves in the world. Of course, part of the attraction is the complicated steps and style. .

MJ may be admired by millions but copying his moves is a tough act.

Incidentally, many people are making use of Michael Jackson’s dance moves to keep fit and stay healthy. Little wonder, as his moves are fast, streamlined and intensive. In fact, MJ’s moves make a great fitness regime as these are great aerobic exercises.

If you have always loved dance but do not really have the time to attend a dance class, then, your next best bet is to keep fit through Michael Jackson dance DVD. When choosing a workout DVD, it is important to choose carefully so that you can follow the moves at your own pace.

By buying Michael Jackson dance DVD made by an expert, you gain a number of benefits.

Learn from the expert: A popular fitness and dance DVD based on MJ’s moves can only be made by a highly reputed dancer. Extensive experience, technical finesse and experience in offering instructional classes all matter as these impact the quality of the workout DVD. Experienced tutors offer various levels of fitness DVDs and their classes are tailored to take beginners through the easier steps to more complicated ones.

Great workout DVD: Many experts teach MJ’s moves not only because of their love for the dancer but also because of the exercise value it provides. In this case, the expert teaches difficult moves slowly and clearly. These moves are repeated and varieties are thrown in to keep the interest alive and to exercise different muscles. Fitness DVDs like these have two advantages: they help you stay slim and healthy, no doubt. They also hone your dancing skills.

Learn at your own speed: By buying Michael Jackson dance DVD and using it for workout and learning purposes, you get to learn great moves at your own pace. This is better than going to a dance class where you need to keep pace with others. You can keep repeating the steps until you become a master at it.

Whether you want to impress others or learn to dance like the master or simply stay wiry, lean and fit, Michael Jackson dance DVD is one of the best ways to accomplish your goals.

Anthony King has been founder of the Michael Jackson Class which was recommended by Michael Jackson’s Official website. Learn the MJ moves that have inspired the biggest stars in the world today!

Hour Body By Tim Ferriss – Switching Fitness Forms

One of the most astonishing hour for me and plenty of other fitness scholars will be when Tim Ferriss launches his cutting-edge book – 4 Hour Body.

Ferriss’ new book will furnish all of us a modernistic spark of hope to reform and that will sustain several of us to break free from the wrong things about fitness that has been deep-seated to the minds of this society.

To make everything obtainable, the media will have to play critical part on this, that they have to condition the people about this fitness issues and how to resolve this by introducing a modernized smarter and more productive fitness methods. Innumerable of these cutting-edge yoga techniques will be introduced by the well-known Timothy Ferriss, approaches that are considered as far more effective, valuable, and above all free from danger.

Arranged according to its importance, the tactics mentioned above are as follows:

* Cardio workout: Ferriss will be providing you with several insights based from trial and error that proves why cardio workouts are surely critical. For the past 40 years we have seen nothing but the marketing hype of the benefits of cardio workouts. This is going to be severely debatable but is obviously needed for everyone to see.

* The Truth Behind Fitness Magazines: What we have seen in fitness media during the past 30 years were only pictures and images of so-called individuals with perfect, muscular, and particularly ripped bodies. However information about how it can be really achieved and the negative side effects of it on one’s health have not been transmitted.

* Wasting Time in the Gym: To look after a high fitness position, an average man and gentlewoman needs to spend at least 6 hours in the gym every week. The typical is around 4 hours.

The truth is this type of investment is not obviously necessary and it has a negative backlash on your health, fitness stage and of course your energy position (feeling being tired).

Discovering About Eliminating Your Unhealthy Habits: There are a lot of habits that are as usual taught in fitness education despite of analysis proving that they have no positive results and they increase the risk of injury. If only these facts will be interacted in the public, countless injuries might be excluded in certain places.

Other areas will be clarified in full in Timothy Ferriss’ “The 4 Hours Body” book.

Boxing Physical Fitness Secrets

Boxing is arguably among the most difficult sports to train for. Fighters need to be healthy, strong, quick, agile, powerful, adept and brave. This indicates that their training is extremely specialised as well as helps to explain why fighters are amongst the fittest athletes in sport.

So what do boxers do to get so in good condition? In some ways this is a hard question to answer because, like boxing styles, there are numerous ways that a fighter can get in shape. A lot of instructors keep their approaches secret as well as vehemently disagree with the approaches used by their fellow coaches. As an example, where some trainers instruct to hit the weights, others say that lifting weights will make fighters slow and “muscle bound”. As both camps of instructors have created champs, it’s clear that there is no straightforward answer to the question “how do boxers train”.

There are, however, a variety of typical approaches that most fight trainers agree on.

Road work – long runs made to increase fundamental fitness and aid the boxer to lose weight and typically performed in the early morning and before breakfast to make the most of weight loss.

Abdominal work – tough abdominals are crucial for throwing huge blows as well as shielding the boxer against blows to the stomach.

Heavy bag work – to increase punching power and practice throwing various punch combos. Working the heavy bag is also an efficient type of conditioning training.

Speed bag – as the name suggests, this tool is used to develop punching speed and reflexes.

Calisthenics – another way of saying high repetition bodyweight exercises. Press ups, squat thrusts, sit ups and lunges are all examples of this type of exercise. Calisthenics develop muscle endurance.

Sparring – controlled fighting for the purpose of developing speed, capability and fitness.

Pad work – one on one training that involves punching and dodging pads held by the coach. And also developing a boxer’s skills, this exercise additionally raises fitness.

Jumping rope – a keystone of any boxing exercise, there isn’t a single champ, past or present, who didn’t spend great deals of time jumping rope.

Jump rope is really worth more than a passing mention simply due to the fact that it offers a lot of advantages to a boxer. Jumping rope is great for developing fitness, weight control, foot speed, eye-hand coordination, upper body endurance and agility. You just have to look at videos of boxing greats like Mohammed Ali, Mike Tyson, Roberto Duran and Marvin Haggler jumping rope to see just exactly how effective utilizing a speed rope can be. If it was good enough for those legendary fighters, it’ll be good enough for you!

Jumping rope is probably the worst kept secret in boxing as practically every boxer that has actually ever before entered the squared circle has actually done it and while it’s not a new exercise method, jumping rope is probably among the most effective.

Nordictrack Treadclimber Reviews – What You Need to Know

Looking for Nordictrack Treadclimber reviews? Wondering why you can’t seem to find anything?

Having run a treadmill review website for over 8 years now, I regularly look at what words people are searching to find my site.

And since I write a lot about Treadclimbers, a lot of people are finding my site while looking for “Nordictrack Treadclimber reviews”.

Why is this surprising?

Because Nordictrack doesn’t make a Treadclimber. There’s no such machine. Bowflex actually makes the famous Treadclimber.

So what’s going on?

I think a lot of people are getting confused because Nordictrack makes a similar high incline type of treadmill called the incline trainer. It’s similar to the Bowflex Treadclimber in that it lets you burn calories ultra fast (and some studies would say faster).

So what’s the difference between these two machines? Here are some general differences you should know:

#1 Dual Treadles Vs. One Treadbelt

The Treadclimber has two dual treadbelts that rise to meet your feet as you walk. This looks very cool but does take a bit of getting used to.

The incline trainer only uses one belt, exactly like a regular treadmill. But instead of only going up to 15% incline, you can go from 0 – 40% incline.

#2 No Running on the Treadclimber

The Bowflex Treadclimber is really only meant for walking. The top speed on most models is 4.5 MPH so you really can’t run on it. Plus, with two moving belts, it’s probably not the safest option either.

The Nordictrack incline trainer can be used for either running or walking as it goes up to about 12 MPH at the top speed. So it can do double duty.

#3 Entertainment Options

The Nordictrack incline trainers offer a lot more in terms of entertainment than the Treadclimber.

For example the Nordictrack X9i model comes with a full color touch screen web browser, tons of built-in workouts, an iPod docks and the option to watch HD workout videos through iFit.

So basically you’ll never get bored or run out of things to do on this machine.

#4 Decline

In addition to the high incline, the Nordictrack trainers give you decline as well – which you don’t get with the Treadclimber.

So you can add in extra crosstraining and challenge to your workout.

So those are some of the main differences between the Nordictrack incline trainer and the Bowflex Treadclimber. It’s easy to get them mixed up as they both give you an upgrade to the traditional treadmill.

Which is best for you?

It really depends on what you’re looking for, your budget and goals. But regardless, both of these machines will get you toning and inch-loss very quickly!

Extreme Outdoor Fitness

To effectively eliminate sedentary and unhealthy lifestyle, engaging in outdoor fitness activities would significantly help you live a healthier life. When we talk about outdoor fitness activities, this involves different activities that are basically done in the outdoors. Most of these activities are designed to increase an individuals heart rate through different physically demanding activities. Examples of most common outdoor fitness activities are running, swimming, hiking, biking, skiing and brisk walking. These outdoor fitness activities are also proven to be effective in preventing lifestyle related diseases such as hypertension, diabetes, and heart disease. Through outdoor fitness, people can be able to live an active and healthy life without the presence of disease. However, there are some people who seem to take their outdoor fitness to the next level. In some cases, people call it extreme outdoor fitness for the reason that it pushes the persons abilities to its limit. The benefit of this type of outdoor fitness routine is greatly enhanced and the person can meet an optimum level of fitness. In here, we would talk about different common extreme outdoor fitness activities. We would discuss how these people train for these types of activities for them to meet its demands.

Common extreme outdoor fitness

When a person gets into outdoor fitness routines, there would be times that the need to push the body to the limit is essential. This would gauge the level of fitness of the body and allow the individual to vary the intensity of his or her workout. Extreme outdoor fitness is a series of activities that are very difficult. The person who engages on it must be perfectly fit for the sport. The risk can be very awful if the person does not physically meet the demand of the particular outdoor fitness activity. One example of extreme outdoor fitness is ultra marathons. This is just an ordinary running even however the distance ranges from fifty to two hundred kilometers. This extreme outdoor fitness pushes the limit of the body to endure pain and hours of nonstop running. Another popular extreme outdoor fitness is power lifting. This activity enables the body to undergo severe stress by lifting weights thrice the weight of the lifter. This sport has able to gain popularity in the Olympics that even women engages in this type of extreme outdoor fitness.

Training for extreme outdoor fitness

For serious extreme outdoor fitness enthusiast, training is a very essential component in improving their overall performance. The frequency of their training varies from five to six times a week depending on their availability. However, these individuals always pay attention to their body and limit it in some ways to prevent overtraining and injury. When training for an ultra marathon, the person must be able to run for three hours nonstop and gradually increase the time depending on the duration or distance of the race. Overall, most people may find this type of outdoor fitness too much but there is no too much in outdoor fitness when you still have much to give.

How to Beat Pain Using CST

Many of us diabetics suffer from a variety of pains and medical annoyances such as:

migraines and headaches
stress and tension
chronic (persistent) neck and back pain
disorders of the central nervous system
orthopaedic problems, or problems relating to bones, tendons and ligaments
fibromyalgia, a rheumatic condition that causes pain in the muscles and bones
temporomandibular joint dysfunction (TMJD), pain due to dysfunction of the muscles that move the jaw and the joints that connect the lower jaw to the skull

These conditions are not confined to type 2 diabetics.

The convention medical approach is to use pharmaceutical medicines or surgical intervention to alleviate these conditions.

But these conditions can be relieved in a way that avoids the use of drugs or surgery.

The dural pulse

The dural tube is a membrane surrounding your spinal cord that is filled with cerebral spinal fluid. The fluid moves in a regular rhythm… at 6 to 12 beats per minute… called the dural pulse.

The dural pulse, which was discovered in the 1970s, should have a steady beat like your heartbeat. Its natural rhythm however can be upset by physical injury and emotional stress.

The result can be one or more of the painful and debilitating conditions described above.

To alleviate these conditions, a non-invasive therapy, called craniosacral therapy (CST), was developed by the medical team that first discovered the dural pulse. It seems to be effective.

Craniosacral therapy (CST)

The sacrum is a triangular bone between the two hip bones of the pelvis in the lower back. The cranium is the skull, especially the part that encloses the brain.

The craniosacral system stretches from the skull to the bottom of the spine. It consists of the membranes and spinal fluid surrounding the brain and the spinal cord, as well as the connective tissues and bones attached to these membranes.

In craniosacral therapy (CST), a therapist manipulates the craniosacral system using gentle pressure to stimulate the flow of spinal fluid. The idea is to release restrictions that prevent the spinal fluid flowing freely and so restore the proper functioning of the nervous system.

During a CST session, you lie on your back. The therapist feels around your skull, spine and ribcage looking for places where muscles are stiff and motion is restricted. Then he or she uses very gentle finger pressure to help the muscles around these areas to relax. The experience is said to be pleasant and calming.

There are several 100,000 trained craniosacral therapists practising in North America and Europe and the technique has proved to be safe.

But how effective is craniosacral therapy?

Effectiveness of craniosacral therapy

Clinical studies have shown that CST can be beneficial for persons suffering from chronic pain.

In a study published in Complementary Therapies in Medicine in 1999, researchers found CST reduced levels of pain and the need for medication.

In an overview of seven studies published in the same journal in December 2012, researchers found that CST increased the quality of life and sense of wellbeing of patients.

Other studies have shown that CST calms aggressive behaviour in patients with dementia and improves sleep in persons with fibromyalgia.

In a very recent study by German doctors published in September 2015, 27 patients with neck pain who received CST weekly experienced significantly more relief compared to a control group of 27 patients who received other therapies for their neck pain. The relief from pain lasted an average of three months following treatment.

Home treatment

While it would be best to be treated with CST by a fully qualified therapist, should you suffer from chronic pain related to your spine or skull, there is a CST technique you can try at home on your own to reset the rhythm of your craniosacral system.

All you need are two old tennis balls and a pair of fairly thick socks.

First, insert the two tennis balls into one of the socks and push them down to the toe. Tie a knot in the sock so that the two balls are firmly in contact. Then insert the balls and sock into the second sock and tie that tightly also.

Now lie on your bed or on the floor fully stretched out. Place the balls under your head against the curved bone at the bottom of the back of your skull. The weight of your head should rest on the balls.

Breathe deeply and regularly. Make yourself relax. Let your mind’s eye travel from the base of your spine up to the top of your skull. Imagine all the muscles along your spine and back of your head relaxing.

Maintain your position for at least 15 to 20 minutes.

As you calm down you will feel tension releasing from the different parts of your body. You should enter a state of deep relaxation.

Try this the next time you have a headache.

Or if you suffer from chronic pain, do it daily.

Let me know if this technique works for you.

The Changing Face of Pilates

For the past twenty years there’s been an increasing interest in the core building work out called Pilates. That interest has primarily been the focus of modern-day working women, housewives, and single mothers. The point: it’s been promoted for women.

However, the core group using core building is turning the corner. There was a time when men scoffed at the thought of enrolling in a Pilates class, just for the gals, right? Wrong, increasingly men are discovering the advantages of Pilates.

The History of Pilates

Many professional sports teams are incorporating Pilates into the training camp regiments. Whether it’s soccer, the NBA, baseball, hockey, or the NFL, Pilates has been used for training all these athletes. It’s difficult for men to poo-poo Pilates when the likes of Tom Brady, Marshawn Lynch, and Russell Wilson have trained with Pilates.

After all, Pilates was developed by a MAN! It was the procedure used by Joseph H. Pilates in the early 20th Century. Joseph Pilates, born in German in 1883, became obsessed with fitness. Why not? He was born into a fitness household. Joseph’s mother was a naturopath – one who advocated the treatment of illnesses through the use of diet, herbs, and of course… EXERCISE! And to further peek Pilates’ interest, his father was a gymnast. Joseph’s story is reminiscent of Teddy Roosevelt. Both were sickly boys and chose the path of strenuous exercise to develop into strong men. In Pilates’ case, he used training techniques and gymnast exercises to develop his system. By the 1980s, Pilates caught on. And in the past few years there’s emerged a burgeoning interest in Pilates for men.

What is Pilates?

Joseph Pilates developed a system that focused on balance, strength, and flexibility. Instead of just developing the arms and legs like most weight training programs, Pilates concentrates on the abs, lats, glutes, or the core.

The Benefits?

Don’t discount the improvement of posture and body appearance. If your body looks good, people respond to you in a positive way, and you feel better when you see a fine physical specimen in the mirror. Additionally, balance, strength, and flexibility are greatly improved with the Pilates system.

Other benefits include elimination of back pain, and balanced muscle groups. When you’re toned with this training there’s a lower percentage chance of injuries. And finally the bones are built up as more pressure is placed on them; the result, fewer bone and joint injuries.

In this technological age there’s a vast group of people with sedentary vocations. Consequently, we see an increase in type-2 diabetes, high blood pressure, high cholesterol, and obesity. Pilates is certainly one of the most effective cures. So, even if you’re a man, there’s no reason to eschew the benefits of Pilates.

Yoga Benefits In Sports

For proper body function and for us to live a healthier life, we have to put our body system to work. Yoga asanas, are very beneficial to our body system and general wellbeing. Yoga asanas, are performed with some coordinated breath control and movement. Yoga practice is the perfect counterpart to other forms of exercise, such as strength training, running, cycling and others. The postures carried out in yoga practice, systematically work on all the important muscle groups of the body, which includes the neck, back, hip, buttocks as well as shoulders. Other parts includes ankles, feet, hands as well as wrists.

Yoga asanas are by nature, very beneficial to our body system. These asanas, positively affects the major as well as minor muscle groups and organs in our body. Most yoga poses are not aerobic in nature, but still send oxygen to the cells in the body, through the process of conscious deep breathing, sustained stretching as well as contraction of different muscle groups.

Athletes who practice yoga constantly, have been reported to perform well in their career. The good aspect of this is that no matter the type of sport that you practice, yoga can still help to enhance as well as complement your ability. Every sport have their own requirements and specific target. Some are meant to build muscular strength and stamina, in some specific region of the body. Yoga can also assist you to check any imbalance in muscular development. It also has the capacity to allow your body and your mind, to function properly. Having a flexible and supple body, will benefit you as an athlete. You will be less prone to sports injuries, due to the fact that your joints will be kept lubricated.

Sports like skiing, demands some form of mental alertness, as well as good balance. Yoga asanas, helps to strengthen your muscles. They also help to release physical tension as well as improve your concentration and poise. It also have the potential to balance, strengthen and relax your limbs. Golfers are also prone to uneven muscle development. Asanas can help to strengthen weak areas and also ease any form of muscular tension. The standing pose is also very important in this regard. It helps to improve balance as well as muscle flexibility.

Yoga breathing techniques are also beneficial to swimmers. They help swimmers to breathe in a more relaxed way, during the time of exercising. Yoga is also very beneficial for bicyclists. Poses like back bend, can help to relieve stiffness that is caused by bending over handlebars. Cycling, involves the individual, staying in one position for a long period of time, with their back bent. This may result in the muscles in this region, becoming tense. The good thing is that you can fix this situation with some stretches.

Sportsmen and women, should practice yoga consistently. This will improve their performance in their career.