Build a better body by building a better lifestyle!

Everyone seems to be looking for a quick fix these days, an easy way to do everything. We are all guilty of this. However when it comes to our health and fitness there is no truly quick fix. You can look up any diet on the internet these days and using it for a period of time may shed a few unwanted pounds, but in the long term you’ll gain them back, perhaps more so.

The main goal we should strive for to improve our bodies is consistency in our lifestyles. We all know what we should and shouldn’t eat; we just often choose to ignore it. A long day of work and its easy to say, “Lets get take out!”,  instead of cooking a healthier choice of meal. We all know that we should exercise a little bit each day, but we sit in front of our tv instead. We all know what we are supposed to be doing we just talk our way out of it.

To successfully improve how we look it takes a multi pronged attack. We need to be consistent with our nutrition, consistent with our exercise and consistent with our attitudes. Let me break this down for you:

1.     Nutrition:- We need to focus on healthy options for our food. This means cutting out fast food, cutting out sugar and sweets etc. and focus on basic foods such as fruit, vegetables and meat. If you can eat right most of the week (at least 5 out of seven days) then there is no reason not to indulge a little. (Sensibly)

2.     Exercise:- We need to make a little time at least 5 days a week to squeeze in some form of exercise. I’m not telling you to run out and join a gym or to hire a personal trainer. Think about your lifestyle and you’ll see times to train. Walk your dog for an hour, take your kids for a bike ride, stop watching TV and go for an afternoon stroll with your partner.

3.     Attitude:- This is paramount to everything, I’ve already said. Stop saying “I’ll start tomorrow”, stop thinking “It’s to hard.” It isn’t hard it’s just easier to sit back and think about it. There is plenty of free information on exercise, nutrition and health out there but there’s plenty of time to find it. Get up and start doing something, ANYTHING, It is a step in the right direction no matter what it is.

My name is Stephen Kiely, I am an Australian Personal Trainer. I have competed in bodybuilding, Martial arts, swimming and soccer. I am a father of 2 beautiful girls and my goal is to show people that changing how we look doesn’t involve pills, diets, gyms or even exercise equipment, it’s as easy as going to our local park or packing our own lunches. Look out for more articles where I’ll let you know about my website which will be up and running soon. For now you can read my Blogs at http://sck-underconstruction.blogspot.com/ or email me at kielys2@bigpond.com for more training assistance.

 

Simple but effective- doesn't tickle either

Bodybuilders and weight trainers are constantly on the lookout for the magic tip, program, routine or exercise that will help them quickly and easily pack on massive amounts of muscle in a short period of time.

I hate to break it to you but there is no such thing.

But that's not to say that there aren't plenty of programs that are much more effective than others.

Here's one of the best.

There are two big keys to making progress and building muscle. The first one is training smart. The second is training hard.

This routine will have you training harder than you ever have before. Make no mistake, hard training is the key to making those muscles grow.

And there is nothing harder in bodybuilding than high rep "death sets" of leg and back work on exercises like the barbell squat and deadlift.

Performing a high rep set of squats or deadlifts with a maximum weight is one of the most demanding, toughest, most brutal exercises you can do.

When's the last time you saw anyone doing these exercises in the gym?

And when's the last time you saw anyone in you gym add a massive amount of muscle in a short period of time?

Keep in mind, that hard work won't cut it.

Giving it "almost" your all is not going to be enough. You have to go all out, hold nothing back, attack these sets with animalistic intensity.

If you do, you will be rewarded with a lot of new muscle.

You also have to work up to some serious poundages. 155 for a set of 20 on the squat isn't going to cut it.

You need to constantly be trying to add weight to the bar.

Peary Radar, the founder of Ironman Magazine, started this routine with just the bar (that's a whopping 45 pounds) and eventually worked up to 300 pounds for a set of 20 reps in the squat.

You have to put every thing you have, every ounce of willpower and effort, into this type of training.

If you do, and you get enough nutritious calories, you will grow.

Don't worry, as brutally hard as it is, it's also short. You don't do much work for the rest of your body. You'll get plenty of rest and recovery.

For example, you could do the squat program, working at twice a week, with the following:

 

Squat 1 x 20 (not including warm ups)

Chin Ups 2 x 10

Bench Press 2 x 10

Military Press 2 x 10

Lying Tricep Extension 1 x 10

Seated Dumbbell Curl 1 x 10

 

That's it. But you'll probably need a 5 minute break or more after the set of squats if you them right.

Try this muscle building program for 6 weeks.

 

Workout twice per week.

Add 5 pounds to the squat every workout.

Eat a lot of good food.

Get plenty of rest.

Add muscle.

Build muscle

Weight lifting is accepted as one of the most vital ways to develop muscle mass. It is known to almost all. For this sole reason perhaps a huge rush is noticed at any gymnasium. You can do the same if you have the proper attitude. What type of approach is required? Before getting included in any such program of weight lifting you must be conscious that there is no need to spend lots of hours in the gymnasium. Your desire is to develop muscle mass and also the overall physical structure. For all these instead of daily training three times a week is enough. Well, along with this there should also be a proper routine including accurate nutrition.

To be precise weight lifting is one of the very few best methods till date for gaining good muscle. But before that you must have a consultation with the doctor. The program requires a lot of physical effort and for that, doctor\'s advices are necessary. This is highly important. It may be that you are thin and want to develop your body to a certain level. But for that, like others, you should not combine aerobic exercise, stern weight diets with weight lifting. You should know that the metabolic process gets increased through active muscles and that plays a great role in burning fat. For this reason you should always concentrate in the development of muscles.

There is the need of conducting at least 3 sessions in very week. This should of more than 20-30 minutes of interval training. This will help you to develop your metabolism, burn fat, along with retaining the entire schedule. It will certainly be better if you can do this training in the early morning and in an empty stomach. Never forget that the exercise should be strong enough to accelerate the metabolism to burn fat. This should go on throughout the day.

There is also the need of nutrition. The nutritious foods act as supplements and help the body to repair the loss. They can be in the form of green vegetables, fresh fruits. If the doctor advises you can also take animal protein in the form of lean meat and lively fishes. Proteins are found to play a commendable role in building muscle

The best will be if you can avoid any food cooked with oil. In general, oil consists of fat and that should be avoided at any cost. Also keep in mind that the feedings should be frequent. If you are having 3 heavy meals, it is the time for you to break it. Try to have 5-6 meals in the whole day and never spend more than 3 hours without eating. This is essential for accelerating your metabolic process.

You should also keep yourself hydrated all the time. For this the best is to drink enough water before any workout.

During the workout you must apply the best effort. Try to make the routine short, explicit but effective.

 

Weight Lifting - Gain Muscle Mass + strength

To Build muscle mass the equation is simple, don't overthink. If you can lift a weight easily there is no need for muscle growth. If you can lift a weight, but it is a challenge then your muscles will need to grow to make it easier. So when training for strength and mass, train to slowly increase the weight poundages workout by workout in the 3-5 rep range with 5- 8 sets this way you'll focus on strength but also be building muscle with the extra workload.

Train smart not easy

Lets face it we all want to look like we've been carved by some historical sculptor. We want to look in the mirror and be happy with the reflection. Seriously though guys and girls, we never will be. We always want what we can't have and are never happy with what we've got.

 

But to change how we look isn't brain surgery, we must be consistent with our nutrition, our exercise and most of all our attitudes. Forget the quick fix meal, forget the infomercial equipment, forget anyones testimonial promises. Focus on tried and proven methods of getting in shape. Look at the models of yesteryear, before super skinny women were on the covers of all the magazines. Before the image of picking up weights meant turning into some freaky looking mutant with bulges in un-natural places.

 

No i mean old time athletes, and strongmen. They focused on exercises that complimented their lifestyles and were functional. Think about the motions you do everyday and then focus on the movements they entail. now think about how many different exercises might cover all these motions.

I'll break it down for you:

1: Standing up= Squat

2: lifting things off the ground= Deadlft

3:pushing stuff around= Bench press

4:lifting overhead= shoulder press

5:Pulling stuff around= shoulder press

6:standing / sitting= core exercises for abs

Thats it in a nutshell. you should do 2- 3 of these exercises everyday, not to failure but just out of your comfort zone. 4-5 sets of 4- 5 reps if you do 5 to easily use a heavier weight.

Simple and your whole body will grow stronger, leaner and healthier

Try It for a month and see.

Or try this.

My favourite is routine to work the whole body is deadlifts and incline bench presses 5 days a week in the numbers i mentioned above.

Are we really healthy

Seriously, everybody wants a quick fix. however being healthy, fit and looking good just isn't easy for most of us. It must become a way of life, this means to be able to maintain it it must be enjoyable, easy to remember and easy to fit into our lifestyles.

This is easier than it sounds.

All of us have an image in our minds of what the ideal body looks like, some of us try constantly everyday of our lives to achieve this goal. However life is too short to just toil at everything, we already do a enough of that to pay our bills, support our families and and buy the material items we need and/ or want.

Being healthy does not need to be like this, i am a qualified personal trainer and i know this for a fact. Big corporations and the media want to convince you that their one product can answer al your fitness or dieting needs, it is definitely not that easy. It is through overall change and shifting your perception from what you want as the final product, to what you can achieve on a daily basis.

Break down your big goal into little steps, and it becomes easier. I'll provide some basic instruction soon.