R.I.P.P.E.D Weight Training Blog

Having difficulty to simply get up and head your way towards the gym? Well, you are not alone. For most people, it takes a lot of mental energy and commitment to jump and move towards the gym on time. But to show up is in the gym is only half the battle, because physically being present and being focused on giving 100% to your workouts is not the same.

If you are getting little older (like me) and / or have to deal with every day duties and family life, to overcome this mental blocks is even more important to you. We all know that coming home after work and than having to deal with everyday house hold life is stressful and can really hinder your training progress. It is very difficult for most of us to go to the gym after you’ve put in 8, 10, or 12 hours of work. I want to share with you something that can help you overcome this obstacle.

I remember clearly when I was just starting out going to my office work only problem I had with going to office every day was that it got in the way of my workout schedule. Before that, I simply took care about school work and trained. Oh, how I missed those days when I had all the time in the world and most of it was dedicated to working out. But then the things changed completely! I’m sure nobody has to explain how it feels to come home after 10 or 12 hour long working hours filed with stress.

Those first 5 or 6 weeks were ugly. When returning to my home, only thing I could do is simply collapse on the couch, dead to the world with no motivation to get up and head to the gym. But it was intolerable and soon I had to figure out a way to get back my energy level and enthusiasm. I was feeling death without my workouts! I somehow started again going to the gym and my workout schedule was very bitter experience. This phases and forms of struggle I would not like you to visit even in your dreams.

Solution.
One day as I came home from work as usual, but due to the electricity failure I was forced to take a really cold shower (I never did that before). As soon I finished, I realized a huge difference! I was super refreshed and ready to workout. Cold shower woke me right up and I felt energized and refreshed.

Did you ever try this? You should try out this one simple trick to get your energy levels up. Yeah, it takes 10 minutes more of your time since most of us like to shower after the workout I know. If you try you will feel how powerful this is and what a boost it will give to your advancement.

This one is simple and simple things are the best ones. I still do it to this day before I work out. I’ll take my pre-workout shakes 15 minutes before my shower and after I get out, I feel good and clean. My workouts are fresh and energized. I can thank to this same freshness of mind that I came to perfect muscle building system I was searching for myself. The way I look at it, is if you find something that works for you, use it and get the most from it. On some days I do skip my “cold shower therapy” because I don’t feel so tired etc.

But I can see, I always have a better workout if I take a shower before my workouts. If you find yourself tired and lazy after a hard days work, try taking a shower before your workouts. I’m positive you’ll notice a big difference in the way you feel before your workouts.

Sasha James
http://www.articlesbase.com/muscle-building-articles/refresh-your-energy-and-gain-muscle-fast-367874.html

http://RockTheBody.blogspot.com Download my free 16 page e-book. No email or sign up required. No marketing or ulterior motives… just free information!

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**PLEASE READ**

http://click4muscle.com/drummerboy0

I myself have used this website and learnt so much. There is a heap of useful info from one of the most inspiring bodybuilders I know of! Check out his site and packages available. Cheers all.

So about me….

I have always been real skinny my whole life….like only weighing around 52kg.

I bought a bench press which i worked out on for around a year and then joined the gym…around 1/2 through my photo’s. I did my hsc so some weeks i couldnt train.

The reason I have posted this video is for both positive feedback and helpful tips, not to try n show off, but puely so I can both help and learn from others. I am not ‘big’ and wouldn’t compare myself to alot of people/weight lifters. Just showing small changes over the year so far I have always had an ectomorph body type and have been really light my whole life so tips on nutrition especially would be awesome. Also some info on compound excercises would be awesome.

These photo’s are here to be seen and positively criticised and I would love to have some tips and pointers on mass gaining. Anything from excercises, routines to nutrition to protein.

So please don’t criticise in term of pointing out that i’m not massive. I have been slack and not worked my legs and abs nearly as much as my upper body but im hitting them hard now thanks.

I have been using a mass gainer but not the full ammount cause i don’t have a job…and therefore not enough money lol but i’ve been trying to eat alot recently and have a generally healthy lifestyle. I try not to drink much alcohol cause that really stuffs my training and progress up lol but in saying that…im always up for a beer

So any questions just ask!

This is only 1 and abit years into weight training and I love doing it. So this is only the beginning and I have along way to go yet!

Cheers

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To help get ripped muscles in four weeks, eat chicken, turkey and fish to get a solid source of protein. Get ripped muscles in four weeks with tips from a fitness specialist in this free video on toning and building muscle.

Expert: Bob Mathews
Contact: power1k.com
Bio: Bob Mathews is the owner of Perfect Body System and has been in Phoenix, Arizona for the last 15 years. He’s trained with Barry Goldwater and other devoted clients over the years.
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Expert: Otis St. Clair
Contact: www.ShowtimeSportsAcademy.com
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If you think bodybuilding without a gym sounds far fetched, think again. Believe it or not, when it comes to bodybuilding, your own body is far superior to any gym equipment. There is no doubt that you can use your own bodyweight workout program to achieve gains that regular body building equipment cannot hope to provide.

Conventional bodybuilding gyms are typically jammed to the rafters with latest and greatest in bodybuilding and weightlifting machines. Inside those gyms attached to those machines are people sweating away, toning and sculpting their bodies in search of the perfect physique. If only they stopped to consider the benefits and simplicity of bodybuilding without a gym, those dedicated bodybuilders could better results quicker and spend less money.

The Perfect Bodybuilding Machine - Your Own Body

When you switch to bodybuilding without a gym, your muscles work naturally, using the weight of your own body to exercise the muscles. Common exercises such as chin-ups, push-ups, lunges and squats are all exercises you can use to develop a workout to any level of intensity, depending on your fitness. As bodyweight bodybuilding has no requirement for weights or specific equipment, it can be worked easily in to a busy schedule. All in all, it is a fully rounded “super” workout.

Advantages of Bodybuilding Without A Gym

1. Holding Good Form Is Easier. One real advantage of using your own body weight to workout is that good form and definition can be continually improved and perfected. This is not always possible with conventional bodybuilding equipment, where your range of motion can be limited by the constraints of the machine. In addition, crashing the equipment and hurting yourself is no longer an issue, so working out with your own body weight gets your muscles working harder.

2. Working To Exhaustion Is Faster. A good bodyweight bodybuilding program lets you work to exhaustion much faster than you can on conventional machines. For example, when exercising on many normal machines, you are simply sitting on a bench. When exercising with your own bodyweight resistance, you need to exert much more effort and balance from your core muscles. This is more beneficial for your body, and builds muscle and strength more efficiently.

3. Convenience. No more waiting in line at the gym waiting for the bodybuilding machines to be free. No more seeking out gyms when you are away - there is nothing stopping you from hitting the floor and beginning your bodyweight bodybuilding routine wherever you are.

4. Cost Savings. Bodybuilding without a gym can be done anywhere, you don’t necessarily have to be at a gym. Provided you have the discipline to workout at home, you simply need a cleared space with a mat and perhaps a balance ball for working on core strength.

The benefits of bodybuilding without a gym are clear. Bodyweight bodybuilding programs ensure you properly engage your core muscles, and this helps to build a strong, fully functioning spine. In addition, you will get better muscle gains, lose more fat, and enjoy a much-improved workout. Now what could be better than that!

Jean Littman
http://www.articlesbase.com/health-articles/bodybuilding-without-a-gym-superior-results-257568.html

In the interview below, we talk in depth about the topic of abdominal training and the biggest myths and mistakes we see in this area of fitness.

Below is a copy of the abs training portion of the interview. We will talk about the nutrition details required for losing enough stomach fat to etch out those 6 pack abs in future article.

CB: Okay Mike, so where does the normal man or woman go wrong when it comes to training abdominals?

MG: Most people are going to be surprised at this answer. In their search for ’six pack abs’, the biggest mistake I see most people making is wasting WAY too much of their time working their abdominals directly… pumping away with all sorts of different abdominals-specific exercises.

I’m sure you know what I’m referring to. The person is trying so hard to get those abdominals to show visibly, that they are spending almost most of their time in the gym with tons of reps of crunches, leg raises, twisting exercises, and so on. Meanwhile, that wasted time directly training the abs could have been more effectively spent on a properly designed full body training program that would produce a much better metabolic response and increase the fat-burning hormone levels in their body in addition.

After all, losing the belly fat that is covering the abdominals is the MOST important aspect to finally be able to make your abdominals visible. Unfortunately, pumping away with hundreds of crunches, sit ups, and leg raises does NOT cause much of a metabolic or fat burning hormonal response.

This is the main focus of my Truth about 6-Pack Abs book… full body training programs and proper nutrition to slash off that stubborn abdominal fat and reveal the 6-pack that is hiding underneath!

Of course it wouldn’t be an abdominals book if I didn’t focus on abs development too, but I make sure firstly that the most important concepts for lasting body fat reduction are established.

CB: Do you see any gender differences in mistakes they make? And more importantly, do you see any gender differences in the response to various types of abdominal training?

MG: To be honest, I don’t really see any need for men or women to work out differently. Bottom line… the best exercises are the best exercises regardless of gender.

However, in regards to mistakes I see between genders… Yes, I tend to see women more often are deathly afraid to use weight training with anything but really light weights. That is a shame, because THE most effective way to gain control over your body fat for life, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

It’s important for women to realize that regular strength training using heavier resistance will NOT “bulk them up” (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. As a matter of fact, some of the leanest females that I’ve trained over the years are the ones that aren’t afraid to lift heavy with the weights.

I also notice that most women (and a lot of guys too) spend way too much time with slow cardio exercises. This is simply not necessary, and the way I combine high intensity resistance training into full body programs provides enough of a “cardio” workout in itself usually. We’ll get back to this in a minute though.

CB: What about old school sit-ups? Do you use these? Are they good, bad, or does it “depend”?

MG: Sit-ups are a controversial topic. I don’t think they are good or bad per se, but rather “in between”. I didn’t include them in my programs. I simply don’t feel they are necessary, and I think there are much more effective abdominal exercises to focus on. Personally, I almost never do sit-ups except occasionally for a little variety every now and then.

CB: Give us a weekly sample abdominal training program. How many days per week? What are a couple of the best exercises you would pick? How many sets? Reps? Rest?

MG: Well, first I would like to point out that the full body exercises that make up the majority of my training programs indirectly work the abdominals and the entire “core” area to a fairly decent extent. However, I do include abdominal-specific exercises into the routines generally about twice per week. The “abdominal-specific” portion of the workouts generally only take about 5 minutes at most with very little rest between exercises.

Once people are past the beginning phase of gaining some initial abdominal strength, I try to get them away from the exercises that are too easy, where someone can do 40 or 50 reps, as is frequently common with standard crunches or sit ups. Instead, I like to focus on higher resistance exercises that actually stimulate the muscle fibers to a much greater degree.

One example of a higher resistance abs exercise is hanging leg raises with a proper “pelvic curl up”. It’s funny but usually someone that has been wasting so much time with hundreds of reps of crunches can usually only do a few solid reps when they first attempt some of these higher resistance exercises.

We also make sure not to neglect some rotational movements, as well as some work for the deeper muscles like the transversus abdominis.

CB: What do you use for fat burning, interval training or slow cardio? Or both? Any gender differences here? Or differences between fitness levels (beginner vs. advanced)?

MG: In most cases, my answer is definitely interval training… or as I like to call it “variable intensity training”. In general, I think slow steady pace cardio is a waste of time, especially if the goal is lasting body fat loss.

I think people need to get away from this mentality about “fat burning zones” and calories burned during the actual workout, and look at the bigger picture of what they are doing in their workouts to stimulate the greatest metabolic response in the body… and the best metabolic and hormonal response is achieved through variable intensity training and strength training, not slow steady-pace cardio training.

Now I will say that if someone is really deconditioned and can’t handle higher intensity training just yet, this still does not mean that they can’t simply use lower intensity routines, but still use it in a “variable intensity” fashion, by alternating between higher and lower exertion levels throughout the workout.

That wraps up the “abdominal training” portion of the interview. We will discuss the nutrition details that are necessary for losing enough belly fat to get visible 6-pack abs in a separate article.

Mike Geary
http://www.articlesbase.com/fitness-articles/ab-workout-training-mistakes-103563.html

If you want to lose weight, first you should talk with your primary physician about it. Maybe it’s so shame for you to do so, but that will make sure you have correct concept on weight loss. Many people are told by his doctor to use weight training, putting strain on your muscles, joints, heart and respiratory system. It’s good for your muscles and your more fat will be burned when you do it. However, weight training is not easy to keep on, even though it can help you body become thinner and sexier.

You should begin with an appointment with your doctor and find out your exercise problem and limits. Let him help you make a plan including how to train. Your doctor can also help you professionally calculate your metabolic rate and calories which contain in your food. No matter how shamed you are and hard for you to ask, you should do it. Because it is important.

If you want to lose weight, the more fat stored in your body must be burned. So you need figure out how many calories your body burns. If your doctor has no time to calculate this for you, you could do it by yourself. There are many those kinds of websites in the internet. You can use one of calorie calculators on websites. It’s wise to know about your calorie intake every day and how many calories you burned through weight training. If the amount of calories your body stored in the form of fat is smaller than you consumed, you will be successful.

You should not make a plan that you can’t achieve. But if the plan is so easy, it does not work out. Make it reasonable. You can Increase the amount of weight you use whenever you can complete your set without muscle exhaustion. Hitting plateaus mean your muscle is used to that level of training. Because muscle raises your basal metabolic rate, your weight training will result in you burning more calories every day even when you are sleeping.

sunshine
http://www.articlesbase.com/weight-loss-articles/use-weight-training-to-lose-weight-633912.html

One of the most useful definitions of stress is as follows: Stress is an internal process that occurs when a person is faced with a demand that is perceived to exceed the resources available to effectively respond to it, and where failure to effectively deal with the demand has important undesirable consequences. In other words, stress is experienced when there is an awareness of a substantial imbalance between demand and capability, under conditions where failure to meet the demand is perceived to have unwanted consequences.

Strain is the negative effects of stress. Strain may appear as fatigue, irritability, difficulty concentrating, medical and physical problems, insomnia, depression, anxiety, over eating, drug and alcohol abuse, risk taking, or diminished functioning, to name a few of the possibilities. Stress can be positive and negative. On the positive side it alerts us to a threat and increases our level of arousal and activation which can help us be more effective in coping with the threat. It is mismanaged stress or an over-abundance of stress which causes strain and can be devastating for the person or the system.

Stress and health are closely linked. It is well known that stress, either quick or constant, can induce risky body-mind disorders. Research shows that in certain individuals stress does contribute to high blood pressure, high cholesterol, and other cardiac risk factors such as addictions and obesity.

The stress response of the body is meant to protect and support us. When faced with a threat, the body’s defenses kick into high gear in a process known as the “fight or flight” response. The sympathetic nervous system pumps out adrenaline, preparing us for emergency action. Our heart rate and blood flow to the large muscles increase, the blood vessels under the skin constrict to prevent blood loss in case of injury, the pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost.

The problem with the stress response is that the more it is activated, the harder it is to shut off. Instead of leveling off once the crisis has passed, your stress hormones, heart rate, and blood pressure remain elevated. With shear stress the body get adopted to the the response, and would not react to even other body metabolism activities, which stunts the growth process. Extended or repeated activation of the stress response takes a heavy toll on the body. The physical wear and tear it causes includes damage to the cardiovascular system and immune system suppression. Stress compromises your ability to fight off disease and infection, makes it difficult to conceive a baby, and stunts growth in children. It can even rewire the brain, leaving you more vulnerable to everyday pressures and mental health problems such as anxiety and depression. And, of course, the stress of living with a debilitating disease or disorder just adds to the problem.

Recent research suggests that anywhere from two-thirds to 90 percent of illness is stress-related.

Chris DiCicco
http://www.articlesbase.com/wellness-articles/stress-and-the-negative-effects-it-has-on-building-muscle-136114.html