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Sweet Yum way of building more muscle Post workout !!

Sweeet ... Post workout Secret...Black Strap Molasses !!

Sweeet ... Post workout Secret...Black Strap Molasses !!

Folks,

Not sure how to tell you this but…

…you’re losing muscle.

It’s not your fault really, but your taste buds are betraying you and are holding you back from getting INSANE muscle growth from your workouts.

That’s ok.

I have a sweet little solution for you…

You see, food conglomerates have dumped loads of salt into all of our foods.

Even a lot of the meat you get in the grocery is “plumped up” with injected sodium to make it look bigger, weigh more, and COST more!

And although you do need salt in your diet, too much of it causes your potassium levels to take a nosedive.

“So what?” you may ask.

Well without sufficient potassium…

  • Your muscles don’t contract intensely enough during your workouts
  • Your central nervous system doesn’t function as well (ALL muscle fiber stimulation begins with activation of your central nervous system!)
  • Muscle glycogen levels aren’t maximized
  • Protein synthesis is degraded
  • Muscle cell growth is inhibited
  • Anabolic hormones (like test0ster0ne) slow to a trickle

Got Your Attention Now?

During our caveman days, salt intake was rare and potassium levels were consumed at about 10 grams per day.

That’s about 500% higher than the average person gets today!

Combined with massive the massive sodium intake we all get from food today, is there any question you’re not seeing the muscle gains you SHOULD be getting from your workouts?

Well, as promised, I have a solution for you…

Sweet Post Workout Secret
For Maxed Out Mass Building!

You know that you need a post-workout protein shake immediately after your workouts, right?

And you know that your muscles are low on glycogen and needs a shotgun blast of sugar to recover and build new muscle.

Well, the next time you whip up your smoothie in the blender, sweeten it with…

BLACKSTRAP MOLASSES!

Molasses is a thick dark syrup produced by boiling down juice from sugar cane and it’s absolutely LOADED with potassium.

It also contains other minerals necessary for proper assimilation of potassium so it’s supercharged for muscle growth.

Another thing that makes this such a powerful mass-builder is that molasses is highly ALKALINE, so it decreases muscle acidity that can cause muscle wasting after your workouts.

 

In fact, molasses naturally supports several necessary functions of an intense workout !

  • It jacks up potassium levels for muscle growth
  • It increases pH levels for an alkaline environment
  • It helps boost anabolic hormone output

My favorite way to get a jolt of mass-building molasses?

In a blender, combine 2 cups Almond milk… 1 large frozen ripe banana (even MORE potassium!)… 4 Tbsp natural peanut butter… 2 scoops vanilla whey protein isolate… and 1/2 cup black strap molasses

As an alternerative, I buy bulk blackstrap molasses powder to save a ton on cost.

Here’s where I buy it:  http://www.bulkfoods.com/molasses.asp

 

Add this to your post workout protein shake and see the difference in your muscle gains!

 

Enjoy ….. Sweeeeet Muscle Gains Reward! ;-)

For us Guys ..get rid of Embarssing MB…

Live Life with Gusto !!

Live Life with Gusto !!

Hey Folks,

This is addressed to us guys today.

It concerns those guys concerned with MB (Man Boobs).

Here are some easy to do tips that may just help.

Men who suffer the embarrassment of having excessive chest fat and are looking to get rid of their man boobs, must approach the problem from the source.

Specifically, the hormonal imbalance that has cursed them with a reduced production of the male hormone, testosterone, and an abundance of the female hormone, estrogen.

Fortunately, correcting the estrogen-testosterone hormone balance is possible and these tips will help you dramatically with losing man boobs.

Naturally Balance Hormones Through Testosterone-Boosting Exercise

Change how you exercise, staying away from low-intensity exercises.

Instead, focus on compound exercises like squats and bench presses.

These are exercises that use more than one joint in the execution of the exercise.

As a result, they trigger the largest increase in testosterone in your body.

It’s the use of resistance training, commonly called “bodybuilding exercises”, that works best for triggering natural production of testosterone.

Alcohol Intake And The Testosterone-Estrogen Balance

Drinking to excess triggers estrogen production and can also contribute to gaining unnecessary body fat.

Limit alcohol intake to just one drink a day.

Remember that when I say, “one drink a day,” I don’t mean a total number.

You can’t save up your one-drink-per-day and then binge on the weekends.

But moderate alcohol intake spread over the week will avoid the negative impact on your hormones.

Naturally Boost Testosterone By Reducing Stress In Your Life

One of the reasons that testosterone levels are dropping in men generationally is the increased stress of modern lives.

Your body, on average, produces less testosterone than your grandfather’s, and less still than HIS grandfather’s, largely because of the increased stress that we as men are subject to between work pressure and economic responsibilities in taking care of a family.

If you want to increase testosterone and lose man boobs, you need to reduce stress in your life.

Take advantage of your weekends as “down time”; take your vacations and get away from the home; and find social activities and hobbies that enjoy that will help provide balance in your life.

Getting Better Quality Sleep Helps To Lose Man Boobs

Most of us do not get enough sleep.

Make sure to plan your work, workout, and sleep schedule to afford you enough rest every night.

If you like to stay up late watching television, record those late-night shows and work them into your day some other time.

Also, lest we forget, there is also evidence of a lot of estrogen in our water supply.It comes in through our pores I’ve read.

So don’t take long especially hot showers keep em cooler …look cooler too !

While you’re at it, consider this:

Regular sexual activity stimulates the secretion of the hormone oxytocin, which causes a natural release of endorphins that help you get deep, restful sleep.  (Oxytocin levels in the body spike from 3 to 5 times higher during sex, in fact.)

So, to get enough sleep …  AND …  Enjoy making love with that special woman in your life !

Enjoy Eating the Healthy Way !!

Healthy eating Easy and Enjoyable too !!

Healthy eating Easy and Enjoyable too !!

Hi Folks,

Wanted to share some easy steps to make eating healthier and more enjoyable,

most importantly…..Easier !!

If you follow even just one of these steps, you will have instant results. Follow them all, and your life will change. Discipline yourself to make them a lifestyle and in several months you’ll be in awe of your energy level, the spring in your step, and yes, how you feel in your performance throughout the day.

 

If you follow even just one of these steps, you will have instant results. Follow them all, and your life will change. Discipline yourself to make them a lifestyle and in several months you’ll be in awe of your energy level, the spring in your step, and yes, how you feel in your performance throughout the day.

  1. Write it down! Journal your meals; when you have them and what you eat and drink. Include everything even to a handful of almonds, or that sneaky glorified candybar that supplement companies call “energy.” What you don’t realize will hurt you. But what you write down guarantees that you understand why your energy fluctuates, and empowers you to make specific and lasting changes!
  2. 3-4-5: Eat 3 meals 4-5 hours apart with protein and complex carbs (greens and browns, no whites) at every meal. Front load your protein by eating more good stuff. If you eat more good stuff, you’ll displace the need for snacks which because of their fast-burn make you crave more sugars. That’s right. I’m telling you to eat more at your meals!
  3. Stop the Belly at 7! After 7PM don’t take in anything but water or herbal tea. Filling makes for unfit sleeping habits, gives insomnia, and makes it harder for you to eat the right amount of food you need for breakfast – the most important meal of your day. You should be ravenous by morning, and that’s a good sign that you’re on track!
  4. You are what you eat, regardless of whether you eat fast junk or if you eat sustainable quality. So, choose greens over browns and browns over whites. Choose whole, live, raw, local and organic over inert, mass-produced, foreign packaged and processed. If you want to feel like a million bucks, then you need to invest in the most important virtue of your success, your food!
  5. No refined sugar, no sugar substitutes. No whites of any kind. Sure, if you use sugar, realize it, experience it and appreciate it. But sugar and its substitutes are the most insidious socially acceptable drug abuses. Just because 100 years ago, cocaine was socially acceptable, doesn’t mean it was healthy. It takes time for your taste to recover from refined sugar, but if you displace it with naturally occurring nutrient dense foods like dates, you will not believe the difference not only in your energy, but how great you look and feel!
  6. Kick the habit. These are just pale substitutes for the infinitely abundant vitality which lies concealed beneath their frazzled effects. Sure, moderation is fine, if you can handle it. But most people “crash” diet off of them and then fall “off the wagon.” So, it’s best to clear them totally out of your system for two years before you try to have that healthy glass of wine with your small evening meal.
  7. Eat seasonally. Change your nutrition at least once every three months with the local produce and catch of the day. This guarantees the freshest aliveness of the food you’re ingesting. The closer the food is to being alive, the greater the nutritive density. Remember the purpose of food is to transfer its alive-energy to your energy. Life for life. This is why we must honor its sacrifice to us, and bless each bite for the energy it has chosen to give us.
  8. Structure your exercise around your meals, not the other way around. Do the bulk of your “training” in the kitchen, because healthy nutrition precedes exercise. Basically, how you feel today is because of what you ate 12-48 hours ago.
  9. Hunger is truth. Do you always feel content and never hungry? I’m not talking about feeling like you’re not full. I’m talking about rumbling, gurgling hunger. When’s the last time that you really felt that? Most people have conditioned themselves to eat when they feel less food digesting, rather than when they actually are hungry. This is why the kitchen is your best fitness equipment. You should be preparing or have prepared your meal by the time you hit actual hunger.
  10. 1GPD: drink one gallon of water per day. We’re composed 90% of water. Most insufficient recovery, most headaches, most joint pains, most lack of concentration, most everything is due to chronic dehydration. Drinking coffee, soda, beer, “energy” drinks, all contribute to dehydration. It takes time to shift over to craving actual water again, because of the sugar, caffeine and alcohol cravings overriding that base-line need. Herbal tea – hot – will help you transition.
  11. Wait 15 minutes after your meal to have any drink. Most of the bloated feeling comes from all of the drinking. If you need to drink because of the seasoning, then consider that your food has been seasoned to make you consume more.
  12. First Burp. If you’re adequately chewing your food, and not drinking at your meal, then when you feel that first burp, your stomach just informed you that you’re done. Set the fork down, Sir, and push away from the table. Satiety reflex takes time to reclaim, because we’ve associated the absence of hunger to be “meal success” – when it’s actually based on certain cues that our body gives us like “first burp.”
  13. Drink your food by chewing. You should chew your food until it’s liquid. If you don’t, you must eat more to get the same level of nutrition, and you’re usually “full” before you get adequate nutritive benefit from your meal because of gobbling and choking it down. Most people store fat because the body feels starved for nutrients… because they eat too fast. Slow down. This isn’t a sprint. It’s a marathon. Savor each morsel.
  14. Take a short walk immediately after your meal. This aids in digestion, and avoids the “fullness” feeling that plugs you and pushes you into “food coma.” It’s also the best time for a great talk with your loved ones. Or on your own, just experience the food as it becomes you.
  15. Be in your process. Just because you’re learning discipline on your healthy nutrition doesn’t mean that you should fixate on doing everything perfectly. When you “fall off the wagon” jump back on without judging yourself. Appreciate your little tangent like you would any child-like distraction. You’re your own parent. Treat yourself like you would your darling little babe.
  16. Honor elimination. What goes out and how is as important as what goes in. I know that most people don’t want to talk about elimination, because it’s viewed as “waste” because it’s not useful to you. But that’s just all perspective, and one of the fundamental beliefs leading to diseases like colon cancer. Be grateful for what has become you and what goes on to something else. The first 15 steps will help you cleanse out undigested food, so that you can more efficiently process the nutrition you ingest.

Here’s to a Happy Healthy life enjoyed Daily !!

Enjoying Life Happy and Healthy

Enjoying Life Happy and Healthy

 

Take 5….5 ways to lose Fat that is !!

Happy Healthy couple Laughing Enjoying Life !!

Happy Healthy couple Laughing Enjoying Life !!

Hi Folks,
Wanted to share some easy Fat loss tips that don’t require a lot of time or energy

for us Uber busy folks.

Want to be leaner?

Good deal… here’s some tips that have helped me and hope they will help you along too …

Ditch The Starch

Starches, such as rice, potatoes, some veggies, oats, etc. are
often considered “health foods.”

While they can be healthy, they can also pack on stomach bodyfat
like crazy if you overdo them.

As you may know, I’ve actually encouraged

you to eat starches and even sweets several days a week
to get rid of excess weight, through using them immediately after a

workout. Since that is the most ideal time your body will use them

for your muscles instead of fat storage.

 

Simple:  Timing is everything.

And we take a “weekly” approach to foods rather than a daily
approach. This keeps your metabolism guessing. If your body cannot
figure out what you’re up to, fatburning is that much more
powerful. And you can get by with eating starches… at least a
specific times on specific days.

This is will get you pointed in the right direction.

Can The Sodas

This one is really hard for me. I’ve been hooked on diet-soda on
and off for years. When I go to get into top shape (like I am now)
I have to get rid of the diet-sodas… yes, DIET-sodas. Need I say
“real” sodas too? They are loaded with sugar.

Why diet-sodas? A recent study revealed that people who drank
diet-sodas actually increased bodyfat when compared to those who
drank sugar-sodas. What the… ??

Yep. Your body cannot be fooled by aspartame and chemicals. Sorry,
but that’s the truth.

Here’s a personal story:  When I cut out the diet-sodas my bodyfat
drops like a rock in a pond of clear water.

And that’s what you need to be drinking:  A quart of pure water per
50 lbs of bodyweight a day.

I mix it with lemon and a bit of Stevia (an herbal sweetener) and
make lemonade. It’s wonderful!

Stay Hungry

Arnold’s first movie was “Stay Hungry” (well, after “Pumping Iron”
that is). You cannot rest on your butt and stay hungry. You cannot
think you’ve “arrived” and stay hungry.

It takes a special person to be hungry… and an even greater one
to stay that way.

I want you to stay hungry in two ways:  In how you workout and
literally… stay a bit hungry before you go to bed. Not
“starving”… just a bit hungry.

You see, progression — “forced” progression — is the best way to
stay hungry.
One way with resistance training is to use a  heavy resistance that you can do only

eight reps , then next set do twelve reps with a slightly lighter weight , then next back to the eight

After for example three cycles of this those eight reps will feel more like 3 to 5.

IMPORTANT: Form !!  NEVER be sloppy to get results. It only will lead to injury.

As far as staying hungry at night? Check with your doctor and if
he/she okays it take 500mg of potassium and 1000mg of
magnesium/calcium a few hours prior to bed. This helps with the
hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get
really hungry, eat one with half the yolk (toss the other half.) It
keeps me full for an hour at least.

Cardio Clarity

Hours and hours of cardio a day is not the answer. However, you can
do “light” cardio (i.e. brisk walking, or riding the bike at 60% of
your max) just to burn off calories. That’s okay… and personally
I don’t find it that boring if I’m watching a TV show. It does not
interfere with my main fatloss exercise (weight training… YES!)
and it burns off about 400 calories an hour.

What does work is early morning fasting cardio… but you only need
9-15 minutes. Gradually start with 30 seconds intense, 3o seconds rest, while

building to more intense cycles and very gradually reducing the low intensity cycles.

Get Raw At Night

Raw veggies with your last meal and as a snack will really help
your fatburning along. I started with red peppers because they’re
sweet. Now I eat virtually every veggie raw at night without
thinking about it. Give this a shot. The fatloss is well worth it.

Hope these simple tips help you on your journey to Boundryless Health and Happiness too !!

Health Sleep can really Make Your Day !!

Relaxed Sleep to enjoy Life !

Relaxed Sleep to enjoy Life !

Hi Folks,
Since returning from vacation, have found getting up early again a bit of a challenge.

If you ever faced this, then this post  may help you !!

Many people find waking up in the morning a drag and they really hate it – including me. It can be tough to actually get up as early as 6 or 7, especially when you have stayed up late the night before. Of course all this boils down to bad sleeping habits that you have trained your body and mind to throughout the years.

It is a fact that if you wake up more rested and relaxed, you are more productive the next day, not only at work but overall in your own daily activities.

So how can you unlearn those bad habits and wake up easily the next day, all rested, relaxed and ready to start the day head-on? Well here are a few tips to get you started.

Of course one of the easiest ways to do it is by going earlier to sleep. We all need our nightly sleep but if we don’t get enough of it, we are becoming cranky the next day and even insufferable. Also getting up can be a nightmare. So the trick is to teach your body to go to sleep earlier. If you go to bed and can’t sleep, there are a few things you can do. For example you can read a really boring book – that should put you to sleep guaranteed! Also you can make some exercises just before going to bed. This will make your body tired and easily accepting the blissful sleep.

It is also important to build up a regular routine. The body likes routines and if it gets used to one, it will follow it like clockwork. Routine usually transforms into a habit, and we are all very habitual people! So even if you are not sleepy, go to bed latest by 10. First you will find it impossible to sleep, however eventually after a couple of nights, the body will actually crave going to sleep so early and you will feel sleepy earlier and earlier on. This is a good sign!

Also don’t forget to set your alarm. This is the surest way to get up the next morning. The trick is however to either place it really far away from your reach or to get one of those funny jumping or rolling away alarm clocks. This will make you to get up from the bed to make it stop. And boy those alarms can be annoying!

While drinking coffee before going to sleep is a big no-no, you can however drink a small alcoholic drink. A glass of red wine will make you a bit drowsy and relaxed, enough to put you in an easier position to fall asleep.

Also, doing some “Quiet Sitting” as I like to call it can work wonders both during the day on break, and Especially before bed for chilling you out !!
Here’s to a good night’s sleep !!

Healthy Sleep makes a Great Day !!

Healthy Sleep makes a Great Day !!

Let’s talk about the “O” word…Obesity that is…

 

Healthy together... No Fat Cancer on those Bods !!

Healthy together... No Fat Cancer on those Bods !!

Hey Folks,

Wanted to share about something recently read about.

It’s called “Fat Cancer”

Very rarely will you find me in such a state
of desperation.
Perhaps “desperate” is not a good word to
use. “Alarm” is probably more accurate.
I’m also, normally, a pretty optimistic guy.
So presenting these facts to you in such
a way is not exactly pleasant for me.
Just ‘necessary’.
I want you to read this message very carefully.
I know you’re busy, but I promise the take-
home will be well worth it.
Over the weekend I was shown the recent
studies on global obesity and the direct link
to “common cancers.”
Common cancers are cancers the Center For
Disease Control deems “lifestyle-preventable”
… a least most common cancers.
Guess what?
“Obesity rates worldwide have doubled
in the last three decades.”
DOUBLED. In just 30 YEARS.
That stat is courtesy of Imperial College London
based on their recent study.
Honestly?
Being obese is painful enough by itself. And
I should know… I was obese at one point
in my life.
EVERYTHING was painful:  Emotionally and
physically. I was constantly tired, uncomfortable
and emotionally drained.
I’m pretty sure I’m not alone.
While it’s true that some people are “okay”
being obese, their bodies are FAR from okay.
Two counterparts to the London-based study
confirmed what I long suspected:
“About a third of all common cancers in the
United States, China and Britain could be
prevented each year if people ate healthier
food, drank less alcohol and exercised more,
health experts said on Friday.”

This may sound like common sense, but cancer
is SO complex it’s really hard to narrow down
simple lifestyle changes to a prevention for 1/3
of all common cancers.
Yet that’s exactly what the data shows.
There’s more:
These “common cancers” are referred to as…
ready? —
“Fat cancers…”

Yes. FAT CANCERS.
Honestly I’ve never heard the term until reading
the study, but there it was, plain as day.
And listen:  The authors are NOT being rude,
mean or blunt.
Just factual.
“So-called ‘fat cancers’ are usually associated
with wealthy countries are becoming more
common in the developing world, too,
according to new reports.”
So GREAT. Now the rest of the world is catching
up with the U.S.A. — and this is the absolute
worst trend to catch on to.
Okay… that’s a lot to take in.
Frankly, most people don’t even think about
global obesity or getting cancer when they
order out or scarf down that extra doughnut.
Really… we don’t. Be honest.
And here’s the reason why… and this is the
absolute truth as I see it based on over a
decade in this field of study:
We will do more to CURE something than
we will ever do to PREVENT something
from happening in the first place.

And that’s why I’m okay with helping folks like
you “cure” the problem of excess bodyfat.
It’s a symptom of a far worse condition.
And excess bodyfat causes so many painful
emotional conditions… ranging from not being
comfortable in your own clothes (and even
more uncomfortable OUT of them) to being
depressed and socially isolated…
… that excess bodyfat IS a disease if you ask me.
I say we stop calling it JUST a symptom.
There’s a politically-correct bent to why we do
not call it what it is:  A disease.
You know it. I know it.
Yet I’m not here to protect people’s feelings.
I’m here to help empower you to be the absolute
best YOU possible.
There’s a new movie coming out… just saw
the previews while watching the Super Bowl
yesterday with friends.
It’s about a pill that allows a guy to access the
“remaining 95% of his brain.”
( The film is based on the not-so-accurate notion
that we only use 5% of our brain. )
Answer me this:
How much of your LIFE are you using?

It makes sense to me to squeeze every drop
out of such a precious and short gift.
And bodyfat?  It drains away the amount of life
you can live. Not just from “fat cancers”, but
also by affecting the zest and enthusiasm we
apply to living.
So, here’s Part 1 of the 3-Part “Cure For Fat.”
Always begin with dietary changes, NOT
exercise!  ( Yes, I said it. : )

Diet is by FAR the most important element to
not only reducing bodyfat but also decreasing
the risk for SO many ills.
Concentrate on making only ONE CHANGE at
at time. Start with dietary changes.
Here’s how to get started:
1. Take the portions of meat you eat and cut
them into 3 parts. Eat two of the three. Save
the third part for later. SIMPLE.
2. Fill that extra space on your plate with a
green vegetable. SIMPLE.
3. Take both your hands. Hold them palms
down and put your two pointer fingers
together as if you’re making one big 10-
fingered hand. THAT is how big your plate
should be. The only thing taller than the
height of your hand (about 1/2 to 3/4 inch)
should be GREEN.
SIMPLE.
Now, eat as many of THOSE PLATES as
you want every 3-4 hours.
Enjoy your favorite foods twice a week and
take a long walk afterward.
( Walk as much as you can too. )
There:  I just gave you Part 1 and a bit of
Part 2 for good measure.
I hope this message hits home with you.
My intention IS to scare you a bit… but
more than that, inspire you A LOT.
Sometimes the facts are the best inspiration
to move.
Make the CHOICE  To Live FIT!”
P.S.  Remember:  You MUST keep it simple.
No matter what you decide, I highly recommend
that you start with ONE simple lifestyle change.
Build on that for a few weeks.
Then add light exercise… like I suggested.
( And hey, if you just can’t HELP yourself and
want to go for a walk before… great. : )
Then after a few more weeks, add resistance
moves to your plan.
THEN you’ll see exactly how great you can feel.
P.P.S.  Please feel free to share this newsletter
with folks you love.
Live Boundrylessly ~ Live Healthy !!

An Easy mass building trick (that works!)

Never to early to enjoy Heath Baby!!

Never to early to enjoy Heath Baby!!

Hi Folks,

Know don’t talk about gaining muscle mass much here.

Feel gaining muscle mass equals gaining more LEAN muscle without looking like bloated doughnut.

So here’s a simple tip that has helped me when using the weights to get that lean muscle look … works for you ladies too !

If your goal is to pack on more muscle, a lot of guys get too caught up in what I call “super-isolating” their muscle groups.

I’m talking about exercises like seated dumbbell curls, seated preacher curls, dumbbell military presses, etc.

These “seated” techniques do help you focus more on the target muscle…but that’s not necessarily what you want to do.

If you want to build muscle fast, try this simple twist to your favorite exercises…

Whenever you can, STAND or use ONE LIMB to perform the same exercise!

When you’re standing, you’re likely to be able to use MORE WEIGHT and push with MORE POWER than when you’re seated.

This method allows you to use more overall body strength for increased performance without taking the stress off of your target muscle group.

So for example…

  • Choose STANDING dumbbell curls for your bicep instead of “seated”…
  • Choose STANDING military presses instead of “seated”…
  • Try STANDING tricep extensions instead of “seated”…
  • Or work up to one arm bodyweight pushups or one leg squats !!

But there’s ANOTHER benefit to doing these exercises …

You see, one of the best workout intensity techniques is to strategically employ “cheat reps” in specific cycles of your mass building routine to really push the limits of your muscles. And …using your body’s momentum while standing to get “one last rep” out of your set, is a great way to “up the intensity” and trigger new muscle growth.

For example on one arm pushups:

for beginners raise with two arms lower with one

one arm pushups ~ Go for it Ladies !!

one arm pushups ~ Go for it Ladies !!

for those advanced folks:

One armed pushups on a ball !

One armed pushups on a ball !

Here’s another advanced version:

REAL challenges help us Grow !

REAL challenges help us Grow !

Now this ISN’T something you want to do all the time!

You need to build up to it, for example:

Build to get any goal....like a 1 arm pushup !

Build to get any goal....like a 1 arm pushup !

Here’s some other one arm fun for you to work your whole body… and abs too !!

Cool Move ~

Cool Move ~

Or this one:

Fun Challenge ~

Fun Challenge ~

 

However, don’t over do it. Remember, steady progress is the key folks !!

Here’s  a great ladder of progression check list for you followed by a video to help you Guys and Gals build to that one arm pushup.

Here’s a Sample Exercise Progression to One Arm Push Ups

1) Push Ups Against a Wall: Stand 2-3 feet away from the wall and slowly push your body away from the wall. Once you can do this for 3 sets of 20 reps, you are ready to master the next progressively harder movement.

2) Push Ups on Your Knees: Get on your knees and do push ups at a slow pace. One second down, slight pause at bottom…then one second up. Master this movement for 3 sets of 20 reps before moving on to the next level of difficulty.

3) Push Ups With Feet on Floor and Hands on Bench: The higher the bench, the easier this is. A standard bench in the gym works well, or a chair at home. Master this movement for 3 sets of 20 reps before moving on to the next movement.

4) Full Regular Push Ups: This one is self explanatory. Just focus on good quality push ups, all the way down in a controlled manner. Same deal, move on to next exercise once you can get 3 sets of 20 reps.

5) Close Grip Push Ups (Hands Touching): I like to make my hands form a diamond shape. Make sure your thumb and pointer finger touch. If you have a shoulder challenge just touch your thumbs together while tucking your elbows into the side of your ribs. Once you can get 3 sets of 20 reps in perfect form, then move on.

6) One Arm Assisted Push Ups With Basketball: You can use a medicine ball if you have that available as well. What you are going to do here is put as much weight as possible on the hand that is on the ground and another hand on a basketball. Use the had on the basketball to assist you on the way up and the way down. As you get stronger, place that basketball further out to the side of your body away from the center. The further out the ball gets from your body, the less you can assist that working arm. Once you can do 2 sets of 15 reps per arm with very little assistance, it is time to move on to one arm push ups unassisted.

7) One Arm Push Ups: Your goal here is to eventually have the ability to do 20 full strict one arm push ups on each arm. If you can do that, you will have triceps as hard as a rock. If you mastered the previous movement correctly, you should be able to do 3-5 reps on each arm. Over a period of months you will work your way up to 20 reps per arm.

Now for that video …

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One last note:

Beware !!

Most guys do NOT know how to properly “cheat train”!

Do it wrong or use it in the wrong cycle of your training and you’re only going to become frustrated with your lack of progress!

That’s why it’s important to know the proper stimulation of your muscle fibers the week BEFORE and the week AFTER you use this technique in order to maximize your gains.

If you properly prime your muscle fibers to accept the temporary overload, then you’ll see a massive growth response.

Likewise, how you allow your central nervous system to recover from the overload, is just as important.

By switching the precedence of your training the week before so that your primary focus is on your Type 1 slow twitch muscles (using primarily isolation exercises) and then during your cheat rep week, focus on heavy compound exercises for Type 2 fast twitch muscles, you’ll get just the right stimulation without overtraining.

Then, the week after, you need to really back off of your total muscle fiber stimulation because your central nervous system will be racked!  Reduce your intensity or you’ll pay the price.

What I do is bodyweight exercises along with  yoga or Tai Chi. It is a great way to aid recuperation along with the continued health benefits of moving your body in a new way !!

Here’s to Boundryless Health and Life for Everyone !!

Healthy and Sexy too !!

Healthy and Sexy too !!

Always welcome your comments and tips Folks ~