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

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Technorati Tags: muscle building, ripped weight training, weight training workout

Technorati Tags: gain muscle, muscle, muscle building, ripped weight training

Hi.. I’m overweight.. most likely in Obesity class II or more but I kind can sometimes hide it with some kinds of clothes it’s not really THAT visible.. So I was wondering if you can tell me workout routines that I can do at home (can’t really afford a gym) and tips to get thin and ripped in all my body as soon as possible. Thanks.
i got a 24lbs wieght.. if it helps.

Well, first of all let me say this to you, it’s not just about dieting.
You gotta start exercising, eating right foods but in less amounts.
You have to quit junk foods, they just won’t help in any way in losing weight. The most basic thing you have to do is jog. I suggest you wake up in the morning and jog, until your exhausted, doesn’t matter how long you jog, as long as you try to sweat it out and do your best. Try making a routine to get up in the morning to jog.

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im a high school football player and have a potential college career. i want to burn fat and gain muscle. how do i do this. should i take protein shakes concidering i workout 5 days a week. or should i just do tons of cardio. etc. any advice is welcomed. also if i pack on 5 pounds i dont care. as long as its good weight. how do i go about this and would protein shakes help?

Before I answer your question I’m going to get a couple of thoughts out of my system.

First of all, if your goal is to play football at the next level, your only concerns should be what you should do in order to get there. One thing I can say without even knowing you is that one of your goals in training is to get stronger (if not, it should be). I’ll assume this is what you mean by gaining muscle so you’re on the right track here.

As far as losing fat, be careful. Are you looking to lose fat in order to look good for the ladies, or do you have a weight issue that can hinder your performance on the field? Make sure that if you’re trying to lose any fat, it’s the latter.

I’m not sure what your position is, but if you’re a lineman of some type, forget about the 6 pack! Think PERFORMANCE. If you’re at a skill position, that type of physique is more realistic and should come along with proper training and nutrition, so don’t worry too much about it.

Now about your training regimen and nutrition..

Training Regimen:

Every time you do something in your training regimen, ask yourself the following question: "Is this going to make me a better football player?"

Is doing "tons of cardio" going to make you a better football player? Since football is an anaerobic sport (I think the average play is around 7 seconds or so), then the answer is NO. Why train your body like a marathon runner? It makes no sense. You want to be able to perform explosive, powerful movements. So this is how you should train!

If you find a high level football player running in any 5K races or jogging on the treadmill, let me know, and I’ll give you 20 bucks (it can’t be a kicker).

You are training 5 days a week, and I assume that regular practice will be starting for you soon. Unless your high school is completely slack, you’re going to be busting your butt for the next few months during your team practices and workouts. Use your rest time to rest–you’re gonna need it.

If you still have too much body fat at the end of the day, the problem isn’t in your training–you may want to look at your nutrition–are you eating junk?? If so, stop it.

Nutrition:

You are on the right track in knowing that protein is important to build muscle. Before worrying about a protein shake or supplement, make sure you’re eating healthy, staying away from soft drinks, eating vegetables, and including a source of protein in every meal. If you’re already doing all this, a protein supplement can help in that it’s an easy way to fuel your body between meals.

Say you’re between meals, and don’t really have time to cook up a chicken breast or cook up some ground beef. Now’s when a shake comes in handy as it allows you to supply your body with the protein it needs between meals.

It’s not that using the powder is better than eating real food (it’s not). The reason to use the powder is that it’s fast and convenient. It’s a way to get your 40-60 grams in without having to cook up 7 complete meals every day.

If you train hard and eat well consistently, you’ll have a true advantage over your competition.

I hope this information helps, and I wish you the best of luck in your career!

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hey guys…iv been going to the gym for like 4 and a half months now, and i do my workouts in splits 4 days a week and the other 3 days i try to do cardio atleast 20 mins. the thing is i havent gotten to much muscle mass, atleast not as much as i thought. im 5′7/5′8, 138lbs and 17 yrs old. im kinda skinny but not sooo much, still have some body fat on my belly but not too much, just the kinda skinny type of guy. What do you guys think im doing wrong??, maybe the eating stuff is what im doing wrong, how much more should i eat or how to not but not to get fat, just build much more muscle mass….PLZZ HELP ME OUT..im getting tired of not seeing my results…..THANKS PPL
ok i got the whole eat more thing down..im not a very good eater..but i guess ill have to make the change..school is what might get in the ways since im there like 8 hours a day and we eat lunch around 10 or 11 o clock..so would you guys reccomend some sort of weight gainer or something like that that will give me more calories..and what happens when someone stops taking weight gainers..how can they lose the fat and stay at the current weight or size for the next summer

I had the same problem. About the same time, 3-4 months i had great progress and I slowed greatly. You’re probably at the point now when you need to start increasing your calorie intake. Feel out how many calories a day you need to maintain your weight and try exceeding that by about 300-500 calories. Try eating at least a decent amount of protein (appx.110 grams), and amino acids. You may put on a few pounds, but it should limit you from gaining too much excess fat and allowing a good amount of growth. Besides, that muscle you gain is going to help you trim the fat off if and when you decide to reduce your calorie intake for a bit.

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Say you do pushups, chinups, and other bodyweight workouts every day. My question is, would doing weight training say once a week make a difference in your strength? Is it worth your time? I know high rep exercises like pushups train different muscle fibers than do the low rep workouts with weight training, so is that counter-intuitive? Can you effectively develop both high rep bodyweight strength as well as low rep training with weights?

Thanks!

Yes, you can train everything imaginable at once. If you were to only weight train once a week, the best sort of training would probably be low-rep, high-set, high-weight strength training because there wouldn’t be many results otherwise. I would recommend weight training more often, but if you can only manage once a week, do this.

I wouldn’t really call high-rep bodyweight exercises "strength" either. More like "endurance", I reckon, haha. You can also do higher intensity, low-rep bodyweight exercises such as one handed push ups and one legged squats if you ease yourself into them. In fact, if you are actually a traceur then I would recommend you get good at difficult calisthenics such as these as well as the ordinary kinds. Your instantaneous strength will be far more important than your endurance for this sport.

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In baseball, you want a lot of power to swing that bat, but you also want a lot of control. Swinging a bat uses a whole bunch of different muscles, so I would go with a solid full body weight training program. Here is what I have done, and while I’m not sure it’s specific to baseball, is a good full body workout and I think will get you what you are looking for:

Weights 3 days/week only, every other day do some light cardio.

Day One:

Pull-ups: These are an awesome upper body workout. Since I’ve started doing pull-ups I’ve gained a lot of muscle and tone in my upper body
Some type of arm curl: There’s a ton to choose from. Pick your favorite. After the pull-ups your arms will be tired, but I find these are a good complimentary exercise to pull ups
Shoulder exercise of some sort: Also a lot to choose from. I like military press or upright rows.
1-arm row: Another great complimentary exercise to pull-ups.

Day Two:
Light cardio, 30 minutes or so

Day Three

Incline Dumb-bell press (or sometimes flat) – I like them because I feel you can get a better chest workout with them than with the traditional bench press.
Close-grip bench press – Look up how to do this properly on youtube. It works your chest and triceps quite well
Some type of ab workout. Whatever you like is fine. Do about 10 minutes worth

Day Four:
Light cardio, 30 minutes or so

Day Five:

Dead lift: Great lower body workout
Squats: Works most of your leg muscles and lower back
Calf extensions: Don’t forget your calf!
A lot of people leave the legs out, but for swinging power I think they’re very important.

Day Six:
Light Cardio

Day Seven:
Rest

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Bodybuilding is a precise and measured art that calls for discipline, commitment, focus and motivation so as to achieve the desired result of having that big, well-toned and evenly-built body. It is an exercise that should be undertaken on a regular and sustained basis so as to get the desired result. And of course, once there, maintain it!

An enviable well-built body is a result of a proper combination of exercise, proper diet, lifestyle and mental attitude or focus, among other factors. First of all, the desire to attain that well-built body must be there, followed by a willingness to pursue and follow through the rigorous road to attainment of the same.

It may be easy for anybody to think that bodybuilding starts and ends at the gym, but that is as wrong as it could get. It simply starts there and by all means does not and should not end there. Outside of the gym is where the implementation of the necessary practices required to complement and build on the physical component of the bodybuilding effort occurs.

Perhaps as important or next in importance to the exercise regimen of bodybuilding is the dieting factor. Dieting refers to eating the right kinds and quantities of foods and at the right intervals.

Food provides the nutrients or “fuel” to the body for exercise and muscle/tissue growth. It is therefore imperative that the bodybuilder’s diet have adequate and well-balanced nutritious food. This diet should be rich in fruits and vegetables which provide the all-important fiber content to the body that helps in food digestion as well as in repair of worn-out tissue.

Needless to say, any aspiring bodybuilder must take sufficient water on a daily basis. Water should not be drunk only when one feels thirsty. A measure of about 10 glasses of water per day would do.

Sleep is the other very important component in bodybuilding. For it is during sleep that the body recovers, replenishes and rejuvenates. Adequate sleep and at regular schedules helps keep the body and mind fresh, alert and in overall good health. After all, that intended growth and development of the muscles and tissues – the bodybuilding – occurs during the sleep period and not while at the gym!

Bodybuilding exercises should ideally be undertaken at the gym, especially for a beginner, and not at home. This is because a beginner needs all the guidance, support and motivation that he or she can get, since in the initial stages it may well be easy to slacken, tire-off and then quit. Later on, with the discipline inculcated, and if desired, one may invest in the necessary gym equipment at home and carry out their bodybuilding exercises from the comfort of home.  

All in all, bodybuilding is an exercise of destiny and one of choice, and one should therefore derive all the pleasure and satisfaction from the exercise regimen. It’s all about making a conscious decision, perceiving the ideal body in the mind, and pursuing it so as to attain it. The greatest ingredient of successful bodybuilding is ATTITUDE. With the right attitude, motivation and all other factors required of successful bodybuilding fall into place easily. Exercise it and enjoy it as you do!

Dane Fletcher
http://www.articlesbase.com/bodybuilding-articles/bodybuilding-advise-and-tips-for-better-workout-performance-740738.html

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One should not forget the three components, for working out one’s abs to get that sculptured look—nutrition, aerobic exercise and abdominal training. You should not have a splashboard stomach with an 8-inch layer of fat over it. For getting a good six-pack, you have to remove the fat that covers your abdominal muscles, and that takes a nutritionally balanced weight-loss diet and aerobic exercise. Your abs can be strengthened even before you lose the fat. The abdominals are core muscles and strong abs stabilizes your spine, give you good posture and balance and help you move smoothly and gracefully.

Anatomy

There are three layers of abdominal muscles. They run in three different directions. The outermost layer contains the outer oblique muscles, which run diagonally along the sides of your abdomen, connecting the posterior ribs, spine and pelvis. The middle layer contains the internal oblique, which run just under the external ones, and the “ rectus “ abdominal. The “rectus” is a broad, flat muscle that runs vertically down the front of your abdomen from the ribs to your pelvis. It is crossed by several horizontal tendons. These give you that six-pack look. The bottom layer contains the transverse abdominal, which runs horizontally across your abdomen from side to side.

By way of general knowledge, you should know what the function of each of the muscles is:

• The rectus flexes your spine.

• The transverse abdominal is primarily used for abdominal breathing.

• The external oblique rotates your body toward the opposite side (contracting the left external oblique causes you to rotate toward the right.)

• The internal oblique rotates your body toward the same side.

Protect Your Spine

While doing abs training, you should not forget that these muscles are attached to your spine. Make sure that you are doing exercises correctly; consult with a trainer if you’re not sure how to perform them.

Full sit ups are not recommended anymore by anyone because they 1) aren’t necessary for exercising your abs and 2) can injure your spine. Doing crunches instead is the most welcome one.

Whenever you are doing ab training, place your hands behind your neck and press your back toward the floor. Keep your knees bent. This protects the natural curves of your spine.

THE MOST IMPORTANT: If you have osteoporosis or a previous back injury, do not forget to check with your doctor before attempting any abs training exercises.

Crunches

The entire abs training exercises are a variation on the basic crunch. You can raise your hips or your shoulders. But the object is to contract the abdominal muscles. The following are a few crunch pointers:

• Save crunches for the end of your workout. Remember, the abdominal muscles are involved in respiration, and you should not exhaust them early in the workout.

• Pull your stomach in—press your belly button into your back to contract the transverse muscle. Remember, you should not hold your breath while you’re doing this.

• Keep your abdominals tightened throughout a series of reps. Make your movements slow and controlled, and pause briefly at the top of each rep.

• Don’t raise your hips or shoulders more than 4-6 inches off the floor—that’s all you need for full contraction of the muscles.

• Do lateral crunches to work the oblique—pointing your left shoulder at your right knee.

Do not forget this! Crunches are the key to strong abs—regular crunches, oblique crunches, hip raises, crunches with added weight. Keep crunching and soon you’ll have great abs.

Aakash Shah
http://www.articlesbase.com/health-articles/easy-ab-training-workout-1006853.html

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