March 2015

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Common Fitness Myths Debunked

Forget everything you’ve been told about your workouts and bodyweight!

Myth #1

It takes six to eight weeks of hard training to increase muscle size.

It’s the question everyone wants to know when they start a weight-training program: How long until I get big? The consensus (if you ignore infomercials) was that early strength gains come from neural adaptations, and it takes six to eight weeks before your muscles actually start to grow. But University of Oklahoma scientists decided to get serious and use CT scanners to accurately measure progress after each week of an eight-week training program. And what do you know — they saw immediate increases in muscle cross-sectional area, and by the third week the subjects’ muscles were already 5% bigger. After eight weeks, they were up almost 10%.

What you can do: Subjects in this study followed a program of three sets of each exercise to failure (8–12 reps), three times a week. Your progress will depend on what your starting point is and what your goals are, but the good news is that you can start getting bigger in weeks, not months.

Myth #2

If you’re overweight, you’re unhealthy.

Muscular guys have always known that body mass index isn’t the best measure of health. After all, there’s nothing unhealthy about having big muscles. Fat has always seemed less ambiguous; too much is bad. But lately, doctors have been reassessing the biggest risk factors for common killers like cardiovascular disease. It turns out that you’re half as likely to die being overweight but aerobically fit compared to being a slim couch potato with a great metabolism.

What you can do: For guys carrying extra weight, it means that workout success shouldn’t be defined only by what the scale says; if you’re improving your fitness, you’re getting healthier, so keep at it. And for guys who look good without having to work for it, it’s a wake-up call: your six-pack is meaningless (healthwise, in any case) if you can’t climb a flight of stairs without getting puffed.…

Muscle Rev Xtreme Offers Authentic Muscle Building Results

A hard and well build up a body is a dream of every young guy. For that reason, they engage from the days of their adolescence in the strong workouts and high protein diets. However, not all the bodies respond to deliver high flying results as desired. This happens because the assimilation, metabolism and the hormonal profiles are different in every individual. When any of the components is under performing, then the results fail to emerge!
The seekers generally get frustrated even after strong workouts done by them and for such guys, the products like Muscle Rev Xtreme reviews work to offer the required body building escorts. This product has emerged as the sought after choice for the all those who have failed to get the results through the traditional means as also for those who want to have their results optimized in a swift manner. Some of the most generic processes are attempted by the Muscle Rev Xtreme to generate safe results of body building.

Relying on the optimized levels of testosterone

This unique product works in a holistic manner to synergize all the natural systems of the human body, particularly the male body. The factors and processes that are intrinsic to the development of the muscles and overall body strength are worked upon and thus the results cannot be denied. This supplement does not work like the traditional products by feeding excess of proteins to the body and compelling the assimilation of those. Rather, the tasks attempted include conditioning of the hormonal profiles as also boosting of the metabolism so that more effective body building is worked out.


Muscle Rev Xtreme instructions
list out the processes and how the consequent benefits are achieved from those.

 

This supplement has some rare natural ingredients which work to release the bound testosterone in the male body. Most of the people do not know the fact that the male sex hormone testosterone, while it is released in increased amounts during the young age also gets clogged due to a number of reasons like physical stress and distorted human biochemistries. Muscle Rev Xtreme supplement frees this clogged up testosterone and makes its active use possible. However, how does ‘T’ which is a sex hormone affects the muscle building? It has been scientifically established that this hormone has much more than its sexual role in the male body. It aids directly the building of the muscles and increase the muscle mass. Therefore, when naturally optimized testosterone levels are made available the muscles start to grow fast and the results get visible.

Effecting greater production of energy 

As for how to take Muscle Rev Xtreme, its manufacturers have offered the supplement in the capsule form. With the recommended dose of just two capsules per day, the processes get optimized. Apart from the optimization of the testosterone profile in a healthy manner, the metabolism is also offered a boost intrinsically so that more of the energy is available and the user of the product is able to take up more of the rigorous exercises. Another allied benefit of Muscle Rev Xtreme is that the excess of fat is drained out upon being used as a fuel to generate energy. The boosted metabolism makes this possible by making the cellular respiration process more potent thus burning more fuel and generating more energy.

 

Muscle Rev Xtreme had been successful due to its strategic approach to make the male body utilize its own natural systems and generate the best results which many a times fails to emerge due to dormancies.…

Lunge Affair

Conquer the multifaceted challenge of the overhead walking lunge.

When traditional gym-rats first discover CrossFit they assume their years spent in the weight room will provide them with an advantage. For the most part they’re right. Guys who have been in the iron game can squat, deadlift, bang out a respectable number of pull-ups, and they generally have decent aerobic capacity and core strength. In some instances, however, those years spent under the bar can be a problem.

“The two biggest things we see as far as mobility issues are tight hips and shoulders. It’s a lifestyle thing. If you’ve been bench pressing your whole life, your shoulders may have really closed up,” explains Dave Lipson, a CrossFit Headquarters trainer who also teaches athletes at CrossFit Invictus in San Diego, California.

Immobile shoulders can impair any overhead move, such as the push-press or handstand push-ups, but they become a significant liability when a complex move is being performed, something like the walking overhead lunge.

“What I often see with the walking overhead lunge is people taking this crappy overhead position and then lunging around with it. That’s not going to give them a good return,” says Lipson. “The first thing we want is people moving well.”

Finding the proper mechanics for a walking overhead lunge might take some effort in the form of mobility work as a a dedicated warm-up. However, once you’re able to dial in the correct position, the benefits — lower-body strength, upper-body flexibility, isometric core conditioning, overall balance and coordination — will continue to pay off.

What You’ll Need

You can perform an overhead lunge with almost any type of weight. A barbell is the easiest since the wide grip makes it easier to get your shoulders into alignment. A weight plate can be slightly harder to get into the proper position because your hands will be so much closer together. Performing an overhead walking lunge holding a kettlebell in each hand recruits more core muscles but also demands significantly greater midline stability. After choosing your preferred weight, stake out at least 25 feet of clear and level floor space.

 

The Set-Up

Stand in an athletic position with your feet shoulder width apart. Holding the weight in each hand or with both hands if it’s a barbell, retract your scapula and press your arms overhead, locking out the elbow. Engage your shoulders and actively press them up toward your ears. Your shoulders, elbows and wrists should form a straight vertical line. Activate your core so that your spine, which should still maintain its natural s-curve, is braced and doesn’t move.

“Instead of relying on the musculature to hold that weight up, we have the skeletal structure of the bones in the arms and shoulder to give it a structural support,” says Lipson.

Execution

  1. Step forward with your right foot and drop into a lunge position.
  2. Unlike a more traditional lunge, allow your back knee to kiss the ground as your front knee flexes. Keep the front knee over the heel. Do not let it float out over the toes of the front foot.
  3. Keep your arms completely locked out and your shoulders actively driving up the whole time. Your arms should be vertical, with your ears in front of your biceps.
  4. Push up from the front foot and come to a standing position.
  5. Step forward with the other foot and drop into a lunge.

The Overhead Walking Lunge Workout

The overhead walking lunge doesn’t pop up in Workouts of the Day as often as the thruster or deadlift, but it closely matches CrossFit’s rallying cry of “constantly varied functional movements performed at a high intensity.” For a true shock to the nervous system that’ll leave you shaken and shaking, try this workout.

Perform five rounds for time

  • 45-pound barbell overhead walking lunges, 50 feet
  • 21 burpees

Coaching Clues

  • Don’t walk on a tightrope. Keep the feet at least as wide as a squat the entire time, with equal weight distribution between both legs.
  • Take plenty of time to prepare the entire shoulder girdle before attempting this exercise with weight. Perform a dynamic warm-up and include moves such as wall slides, arm circles, and overhead squats with a dowel.
  • Actively work on your shoulder mobility. Several times a week, lie with a foam roller under your thoracic vertebrae, perpendicular to your spine. Let your arms hang out to the sides and relax your weight into the foam roller.
  • “As soon as the mechanics of the overhead support start to change — if you break at the elbow or at the shoulder — stop and correct the position and possibly move to a lighter weight,” says Lipson.