The Role of Back Exercises in Your Bodybuilding Program

There are two primary reasons for getting into a bodybuilding program: Trying to increase muscle mass, or trying to increase functional strength. Key to both of these is building core strength, which lies in the abdominal muscles, and, just as importantly (and often neglected) the muscles of the upper, middle and lower back.

Your back (and spine) are the primary stabilizing muscles in your body, and the ones easiest to injure when lifting weights. From a biomechanical perspective, your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.

Injuries to the back are almost always compression or rotation injuries - they're damage to the soft tissue that lets your back move. Good weight lifting practices (and muscle group isolation) are key to avoiding back injuries, many of which won't show up for years after you've done them to yourself.

Muscle groups that you need to work on in the back are your traps, lats and deltoids, and you need to take them slowly. Yes, you can get a ripped looking back by overdoing it, but it's better to focus on practical strength increases over physical appearance and muscle building when dealing with your back.

The trapezius muscles (traps) are the ones that form the bulk of your back; the basic exercise for them is a shrug motion, where you take a pair of dumbbells, one in each hand, and shrug your shoulders as high as they will go (don't roll them - go straight up) and hold them for a breath, then let them down slowly.

A related motion, which helps the traps a bit, but mostly works on your deltoids, is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it's at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you're sitting on a pistol range. Then bring it down slowly. (This is a common exercise in martial arts groups that emphasize punching). This will work on your deltoids and the yoke of muscle linking your shoulders.

To build up the lower trapezius muscle (the part of the trap that runs down your ribs), you're going to want a sitting down 'V-bar pull down', where you're pulling down against resistance; this is better than a straight pull up because it isolates the muscle thoroughly.

Building definition, and most importantly, strength, in the lower back requires shoulder arches. Hold a light dumb-bell over the back of your neck and lay down on your front. With your hands clasped, arch your back, lift, and hold for a count of three, then lower slowly. Do these sparingly; it's very easy to overdo them.

As with all muscle building exercises, it's important to do stretches and a bit of cardio before and after doing them to maintain flexibility.

Are you sick and tired of being weak and underweight? Let us take you by the hand with the best weight training routines to gain on pound after pound of ripped, firm muscle weight in the shortest period of time possible.

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Top 5 Most Important Nutritional Supplements for Weight Lifters

Proper nutrition is vitally important to reaching your fitness goals. Quite often, it is necessary to use supplements to ensure that all essential nutrients are being consumed to satisfy a weight lifter's requirements. Below are listed the five most important nutritional supplements that every weight lifter should consider taking.

Although we present a common dosage level for the supplements below, always follow the manufacturer's recommended dosage found on the label of your supplement.

Whey Protein

Few forms of protein can match whey protein for its ability to help your body pack on muscle. Whey protein is absorbed very quickly by the body, and is the perfect post-workout supplement. Most protein supplements that come in powder form contain whey protein, and it is extremely affordable.

Note that whey protein supplements should not be used in lieu of other proteins that your body absorbs from food. Keep eating those eggs, chicken breast and lean fish. Only use whey protein as a supplement to a balanced weight lifting diet.

Branched Chain Amino Acid (BCAA) supplement

We've mentioned that protein is the building block of muscle. Amino acids are the building blocks of protein. There are over 20 amino acids, but only three of them are branched chain amino acids (valine, leucine and isoleucine) and they make up 30-35% of an average person's muscle mass. The standard recommended dose 5-7 grams taken immediately before and immediately after a workout.

Creatine

Creatine monohydrate has been shown to provide significant gains in both muscular strength and size in weight lifters who use it as a supplement. The common recommended dose is 3-5 grams / day, optimally taken immediately after a workout. There is a debate as to whether a "loading phase" is necessary for weight lifters who first begin taking the supplement. The loading phase usually lasts five days, and the recommended dosage is 20-25 grams / day, taken throughout the day. Always consult the label on your supplements, and follow the manufacturer's recommended dosage.

Multivitamin

It is almost impossible to provide your body with all the vitamins and minerals that it requires to function at peak performance. The addition of a quality multivitamin supplement to your diet regimen can help provide your body these missing nutrients. Although it's a more expensive option, it is recommended to find a multivitamin that is taken during different times during the day, optimally one in the morning and a different one in the evening.

Glutamine

L-Glutamine is an amino acid that is shown to help muscles perform better during workouts. Studies have shown that glutamine slows down the rate at which your muscles break down during exercise, thus enabling the weight lifter possibly lift heavier weights or perform more reps. A common recommended dosage level to take 5 g in morning, post-workout and before bed.

By adding the supplements listed above to your weight lifting nutrition schedule, you could greatly enhance the way your body builds muscle and burns fat. As always, a sensible weight lifting diet is the most important part of your nutrition, so only begin adding supplements after you've established the best possible eating habits.

Look for my next article........"Be Your Best"

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Top Six Boot Camp Exercises For Weight Loss

Over weight restricts you from doing many things in the normal manner and it puts you down both physically as well as mentally. There are various types of exercises which can help you lose weight but boot camp exercises are the most effective ones which can help you lose fat, and help you keep fit. When you lose weight you naturally tend to become flexible, have good endurance level, and you will be more active and healthy. These exercises are based on military techniques such as simple sit-ups, push-ups, marching, weight lifting etc. used to keep oneself in shape. Listed below are top six effective boot camp exercises.

Push-ups

Push ups are the most effective exercises and are very good for the upper body. This is a core-strengthening exercise that can help you improve balance by shaping up and strengthening the most important muscles. This is the best exercise which can help you tone your body without gaining extra mass. This is one among the most convenient exercise which does not require any equipment or there is no need for the person to go to a gym to do them. Pushups are the best exercise for the whole body which includes cardiovascular training, muscle stretching, and weight lifting and helps you maintain total body fitness.

Squats

Squats is another important boot camp exercise which can help you strengthen your legs and squatting can improve the overall body workout by several percentages which are very effective for the whole human body. The major advantage of squats is that it helps you to work all the major muscles in the body, and burn lots of calories which in turn can help you tone up the thighs and increase the lower body flexibility. The other advantages are that they help in increasing the power of heart and lungs and strengthen your knees as well.

Jump Rope

Jumping rope is considered as one among the best boot camp exercises and the most beneficial and efficient workout that a person can do. Jumping rope is really a fun filled exercise which can be done anywhere and it suits everyone who is interested in. This way of exercise can help you burn about 1000 calories per hour. The workout helps you lean muscles both in the upper and lower body and it tones all the body muscles when it is performed. It can also help in optimizing cardiovascular condition. For athletes it is the best one because it helps improve athletic skills and builds stronger muscles. This exercise helps you combine different muscle activities, coordination and helps you become swifter.

Dumbell Dead-lift Row

Dumbbell Dead lift row is a complete boot camp workout for the calf muscles and the arms. It helps toning muscles from all the possible ways thus making it strong. They help preventing the body lag to a single side. This exercise helps in building complete body strength improving specific areas like the gluts, lower back, upper back, and core.

Lunges

Lunges are an effective form of exercise which is very effective in the areas such as psoas and quadriceps muscles which can also help you improve balance coordination and digestion. These exercises will help you broaden your shoulders and strengthen your leg muscles. The arms and the chest become stronger and so are the core muscles.

High Knee Drill

High Knee Drill is one among the simplest form of exercise which is most effective when it comes to the knee. This boot camp exercise is widely used to warm up the body before you could go for an intensive workout. This exercise can help the individual reduce tension in the areas such as the hips, the lower back body and the shoulders. This is a very simple form of keeping your body fit and healthy.

Dan Clay is the owner of Dangerously Fit Boot Camp. If you would like to book a free 2 week trial to his boot camp Sydney or would like to try boot camp Coogee contact us today.

Two Questions With Answers About Using Weights

Q. I am overweight and over 65. My muscles are getting flabby and I want to start using weights. I have some arthritis but am otherwise in good health. What size weights should I start with? How will I know when to add more weight - I don't want to be a bodybuilder.

A. Good for you, being willing to work with weights. Be sure to check with your physician before starting a new exercise program. I am sure that he or she will be delighted. It has been noted that exercise is a cornerstone of therapy for persons with arthritis. No matter how severe the condition, it is extremely important for older adults with arthritis to participate in physical-activity programs since a deterioration in fitness will clearly worsen their condition. People with arthritis who are de-conditioned lose strength, flexibility and endurance.

You will need to determine the size of weights to use. You need them to be heavy enough that they challenge you and yet not so heavy that they cause pain (Remember, you will feel some soreness in the beginning, which is usually located in the muscle and eases after a few weeks into training. Pain that originates in the joint will last longer than a few weeks, generally indicating that you have exercised that joint too strenuously, so pull back.)

To build strength, one uses a heavier weight or added resistance, lifting slowly with fewer repetitions, but continuing until you feel true muscle fatigue. To build endurance, use lighter weights with more repetitions, but again repeat until muscle fatigue. You should work with weights three times a week with at least 48 hours in between muscle work. You start increasing the size of your weights, along with the number of sets of repetitions as the workout becomes easier and/or you notice that you have reached a plateau. Don't worry, you will not become a body builder!

Q. Why should I rest a day between lifting weights? I am eager for results.

A. It is commendable that you are eager for results, but be cautious not to overdo. It is recommended that we rest our muscles for at least 48 hours between working them. The reason for this is that it gives the muscles and muscle fibers that we have challenged a chance to revive and also reduces the chance of overtraining.

However, this rule/suggestion pertains to heavy weight lifting where the goal is to build muscle size and strength. A bodybuilder who wants to create size purposely trains for brief, very intense periods, followed by rest days so that the muscle can grow. On the other hand, if your goal is to become stronger and increase your lean muscle mass without building size, then it is suggested that you exercise for longer durations on a daily or high-frequency basis with moderate intensity. Allow your muscles to fatigue, and when you feel you can't complete more than three to five more repetitions, stop.

Perfect form is essential - the body will find ways to cheat and perform less work. When using weights, do not rely on momentum by swinging the weights or working too quickly. And whether or not you are using weights, always hold for a two-count beat at the top and bottom of every movement. This type of control in your training stimulates the deep muscle fibers and ensures maximum results from your efforts.

Remember to have patience!

When we are in a hurry for results we can easily overdo and sustain injury and/or pain. With practice and consistency it won't take too long for you to start noticing and feeling the changes in your body and physical condition. Keep up the good work!

Chris King of Creative Keys is an A.C.E. (American Council on Exercise) Certified Group Fitness Instructor. She teaches twelve classes a week for all ages. She loves her "Portfolio Career" (many careers at the same time). For her Special Reports about fitness visit, http://www.creativekeys.net/specialreports.htm Or if you would like to find out if you could handle and love having a "Portfolio Career" visit http://www.creativekeys.net/portfoliocareertest.htm

Walking to Lose Weight Tips

Have you been thinking about walking to lose weight? It seems like every few years, walking becomes a popular method for weight loss. This popularity cycles with it eventually falling into obscurity before reemerging as the "newest way to lose weight".

There is no doubt that walking (and just about any regular exercise) is going to help you progress toward your fat loss goals. Below are some tips that you can use if you're considering this exercise method:

#1 - Get a Partner

Having a partner to walk with is definitely a plus. You'll have someone to keep you company and talk with so that the exercise isn't so solitary. Also, having a partner will help you to take your mind off of the walking itself.

Additionally, there's nothing like feeling responsible for someone else to keep you motivated. Knowing that someone else is relying on your participation for their workout will help you to keep up with your walking routine on those rainy days.

#2 - Get Great Shoes

Nothing puts a damper on walking to lose weight like blisters. The pain from a single blister may keep you from doing any brisk walking for weeks. Make sure you find a great pair of comfortable shoes that fit properly before you start your walking program.

#3 - Be Consistent

It may take a while to see results from your walking program so it is important to be consistent. Set certain days and times to walk and stick to them. Make no exceptions outside of emergencies and set up your schedule to work around your walking program.

It will be consistency and focus that will provide you with the results you want!

It Works - But is it Efficient?

As stated earlier, just about any regular exercise will help you lose weight. However, there are some exercises that are more efficient (or work better) than others. When it comes to walking and other cardio-based exercises, the reality is that there is a better way to go about meeting your weight loss goals.

For example, walking will burn calories during the activity and a little while afterward. However, the muscle built from walking is usually not significant enough to boost your metabolism levels. By contrast, incorporating a weight lifting element to your workouts will help you to build muscle, tone your "trouble areas", and increases your metabolism so that your body automatically burns more calories - even at a completely rested state!

Cardio and walking to lose weight is definitely important for overall fitness but be sure to incorporate some weight lifting into your workouts. You'll find that you will meet your goals much faster and your body will have that sexy, fit look that you have always wanted!

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Weight Training Philosophy and Safety Tips

There are several ways to workout your muscles. One way is through weight training. Weight training involves lifting heavy and light weights to beef up and define the muscles. It uses sets and repetitions.

Sets are composed of repetitive motions. Repetitions are the number of times you repeat a motion. One set may be composed of ten or more repetitions. For example, one set of biceps curls may consist of one to thirty repetitions.

A weightlifting program usually consists of two to four sets, with ten repetitions each. A beginner may begin with light weights, doing 2 sets with ten repetitions for every lifting technique. As he advances, he may increase the weight a little and do three then four sets as he goes.

Lifting for Bulk

Bulk is a term for the muscle mass in you. When you have a slender or trim body figure, your trainer may want to beef up the muscles in you. So gradually, he will make you workout for bulk. He will show you how to carry heavy plates and how to increase the weight gradually. An ideal program would consist of four sets of each exercise, with 10 repetitions each set. Also important when working out for bulk is increasing your calorie intake so your muscles have extra substance to use to grow on.

When you have the bulk built up in your muscles, then your trainer may tell you to increase the repetitions with lighter weights for muscle endurance.

Lifting for Definition

When you are flabby or obese, you need to trim down first. Fat must be burned first before muscles should be bulked up. Aside from aerobics, your trainer may have you do four sets of more than ten repetitions using very light weights. This is for you to build muscle endurance and help burn more fat. When you have trimmed down, your trainer may have you train for bulk. After you have produced the muscle mass, that's the time you focus on muscle definition.

Definition is the act of reducing your body-fat percentage so your muscles take on a more clear or defined look. They would no longer appear as mere lumps; but their stripped form would outline or define their appearance. When you have both bulk and definition, that's when your biceps, triceps, abdominals, chest, and other muscle parts become readily seen and identified.

USING BARBELLS

Lifting barbells is a popular method of fully developing the muscles in bulk and definition. The earliest and crudest form of weightlifting involved carrying small boulders that a trainee could hold or embrace in his arms. Later, a bar with concrete bells on both ends was conceived. Steel barbells and dumbbells were used much later, but they came as a whole piece. The plates were not yet removable.

Today, modern barbells come in stainless bars with removable steel plates and clamps. The steel plates are also applicable in modern machine pulleys that make weight lifting more comfortable and more versatile.

Loading weights on a bar

Load a weight plate by placing one on the right end of the bar, and then one on the left end. This is to maintain balance. Never finish loading an end before you load the other end. This will tilt the bar and release the weight plates from the loaded end. This is dangerous. Also, make sure the clamps securing the ends are always locked against the weight plates after the weight plates have been completely loaded.

Loading weight plates when the bar is on the floor is safer. Load it any way you want. Just make sure that the clamps or clips are locked after loading. However, never load on the floor when you intend to mount the barbell on your shoulders. Use the two upright rods for this.

Distribute the weights evenly on each of the bar's ends. Say you want to use 20 pounds of weights. This means on one end of the bar you load up one 10-pound plate, and another 10-pound plate on the other end. If you want to use 40 pounds of weights, you load one 20-pound plate on one end of the bar, and another 20-pound plate on the other end. You may also choose to use two 10-pound plates on one end, and another pair of 10-pound plates on the other. Thus, you have a total 40 pounds.

Always remember this golden rule; never load two 10-pound plates on one end of the bar and one 20-pound plate on the other. Always use the same weight plate scheme on both sides of the bar for maximum displacement of balance of the bar.

Jim O'Neill is a certified personal fitness trainer and also holds a sports nutrition certification. He has been helping people successfully achieve their weight loss and fitness goals for over 15 years by staying on the cutting edge of weight loss and fitness technology. To learn more about how you can benefit from his easy to use weight loss and fitness programs go to: http://www.mrgymfitness.com/minicourse.php

Weight Training With Kettlebells

You may be asking yourself "What the heck is a kettlebell?" Think cannonball -- with a handle attached. I started kettlebell training a few weeks ago with my friend. I showed up to my first day of training and I learned all about the finer points of mastering this new sport. My buddy showed me some of the basics and before long I was sweating like crazy. What a great workout!

Over the last few weeks I have learned a few techniques. The first thing I learned was the two arm kettlebell swing. You just swing the kettlebell between your legs while squatting up and down. Up. Down. Swing. Up. Down. Swing. It was a great workout on my legs. Next I learned the single arm kettlebell swing. Its the same as the 2 arm swing except you use one hand and eventually you have to learn how to switch hands in mid-flight. I had a few failed attempts before I mastered it. Word of warning -- leave a lot of space between you and other training partners to avoid injury and death.

In the last week I have learned the Sumo Squat and Turkish Get-Up. Being a big guy myself I naturally gravitated to the Sumo Squat and thought I was pretty good at it. I use a massive kettlebell for it which I have affectionately named "Big Blue". The Turkish Get-Up was a bit more complicated as you start with your back on the floor and a weight in your hand and eventually work yourself into a standing position with the weight above your head.

When we do our workout we have two different types of routines. One is more aerobic and the other is more focussed on strength. I personally prefer the strength days with heavy weights while my partner prefers the aerobic training. Kettlebell is a great exercise for all body types. I personally consider it as a "fun" version of weight lifting as it builds camaraderie as you do the exercises together with a partner. I am really amazed at all the different exercises you can do with the kettlebell and as it is very similar to free-weight training it has the same effect of building all of the smaller stabilizer muscles that "machines" are not as effective at. I find that since many of the exercises involve using your legs to get the kettlebell swinging that it really is a great way of burning calories as the legs have large muscles.

In my twenties I did a lot of weight lifting with free weights and machines. I think free weights and kettlebell training are very similar types of activities and you can benefit equally from either one. The important thing is to do something that you really enjoy so you can stick with it.

Amadeus enjoys writing articles about things that he is currently interested in. He writes for several websites including one about Air Mattress Beds and some of the better known air bed brands like the Spring Air Mattress

Wellness by Exercise

The human body is designed to be worked. The muscles, including the heart, need to be used. If muscles are not used they atrophy. To maintain strength the muscles need to be challenged through exercise. Exercise can take many forms. The most effective exercise programs are those that a person enjoys enough to do on a daily basis for 30 to 60 minutes. Cardiovascular exercise such as walking, jogging, dancing or hiking can be alternated with resistance training exercises such a weight lifting to give the body variety. The best exercises are those that work different muscles in different ways and challenge the body in a variety of ways. Interval training which incorporates cardiovascular exercise with weight bearing exercise is very effective for this reason.

The reason people don't exercise enough is because the exercise they have chosen is not fun. Fun does not mean easy, it means that even when the work out is tough it is enjoyable.

The first step to setting up a wellness program through exercise is to form the intention to exercise consistently. Choose your exercises to suit you and your lifestyle, and create a written plan for your exercise program.

Equally important to setting up your exercise program is to create and plan your meal program. Food serves two purposes. It:

provides the essential vitamins, minerals and vital nutrients needed by the body to keep it healthy and disease free
provides calories which the body uses as fuel in order to expend energy

It is vital that the body not only receive the right foods to feed the body's' cells, but it must also receive enough of the right foods. For example, a person who is weight lifting will need to consume an appropriate amount of protein, such as meat or fish, to help build muscle tissue that is being repaired and replaced. An athlete that wants to perform well in a cardiovascular activity is wise to consume a suitable amount of carbohydrates, such as pasta, a suitable amount of time before his activity, to expect the endurance required in an excellent performance.

One of the biggest problems in our society today is that we are consuming too many calories and the wrong types of calories for the energy we expend on a daily basis. Calories unused are then stored as fat.

Beginning an exercise program can feel overwhelming so it is important to start out slowly. Don't try to jog 3 miles on your first day. Start out on a walking program first. Plan to exercise at least 30 minutes each day. If 30 consecutive minutes is too difficult, break it up into three -- ten minute sessions. As you get stronger, increase the time and level of difficulty. Each workout should be preceded by a warm up and followed by a cool down which often involves stretches to prevent injuries to muscles, tendons, ligaments and joints. If you are exercising effectively you should experience an increase in your heart rate and it is a good thing to break out into a sweat. If you have any health concerns, consult with your doctor before beginning. Your exercise program should be challenging, but safe.

Keep a daily log of your exercises. It is motivating to observe your own progress. Imagine the encouragement one would receive from starting out walking one block a day to logging a total 300 miles after a few weeks. A famous quote by Lao Tzu states " a journey of one thousand miles begins with a single step."

Set goals for yourself. Start out with short term achievable goals. Write your goals down in a place that you can refer to easily. Don't fret over goals you did not quite achieve. Reset them. Check off the goals you have attained and reward yourself for them. Keep adding new goals, always. Allow yourself breaks from the exercise routine, but if you can, replace your usual workout with a new activity for the day. If rest is what your body needs, take it. Let it be your reward for work well done.

Finally, wear good quality and appropriate clothing for your activities to support the body properly and to protect it from injury.

Doreen Storozuk is a hairstylist and business owner who has a keen interest in the amazing health benefits of green tea. She enjoys research and writing and invites you to visit her website at http://HealthByGreenTea.com where she promotes green tea in an unbelievable range of products.

Weight Training: Is It For Everyone

One of the most common questions which people often ask me is: "I am in my late 50, I would like to start weight training, is it okay?". Well, the answer is Yes. It is a wrong notion amongst people that weight training can only be done by people who are young and strong. This is in fact a myth as weight training can be done by young people as well as seniors over the age of 65 years or more, both male and female inclusive.

So what does weight training consist of? Weight training usually involves the lifting of weights and then gradually increasing the amounts of weights in the later stages. There are a variety of weight training exercises and it is best to ask a gym instructor who will assess your individual's needs and objectives. He or she will then give you a specific set of weight training exercises. If you feel uncomfortable doing any of the exercises, then you should immediately tell the gym instructor and request modification to your exercises.

There are many benefits of Weight training for example, building strength and muscle, weight loss, fat loss and so on. You should start with light weight training and then gradually increase the intensity of your weight training after a few weeks. If weight training is performed often, it will provide a lot of functional benefits to your body and improve your overall health.

Weight training differs from bodybuilding and power lifting as these are regarded as sports instead of exercises. It is also regarded as a part of resistance training. It requires the over training of muscles so that they become more resistant and also become stronger. Weight training requires doing a set of weights and repeating the same for a certain period of time.

In the beginning, you may start with a set of five repetitions. This will build up your strength and endurance. You can gradually move to six to twelve repetitions which will then add up to your overall body strength and endurance and also increase your muscle size. Then comes a set of thirteen to twenty repetitions which will again increase your body strength and endurance further. Aerobic exercise includes a repetition set of more than twenty.

It is necessary to take a break between the repetitions in weight training so as not to burn out the body in the beginning. The weights for each exercise in weight training should be chosen before doing the exercise and the number of sets should also be properly decided. Gradually you can increase the weights and the number of set repetitions.

It is desired to do weight training within the body's permissible limits as excessive weight training can rove to be risky especially for first timers. Hence, we see that weight training can be an effective form of strength training as one can choose their own weights and also choose the number of set repetitions to be done everyday.

Like any other form of exercises, you need to be focus, committed and take consistent action in order to achieve your desired objectives.

Anthony Smith is The "Fat Loss Expert".

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