August 2007 Muscle Building & Fitness Tips
Each month Mark Smith (aka Suarus) puts together a list muscle building and fitness tips to help you pack on more muscle, strip fat and make the most of your time in the gym. Most of the tips you see here have been contributed by our forum members. August's tips are listed below:
August Training & Workout Tips
- "Be in the muscle" that you are working. Really concentrate on the muscle being worked on any type of lift. Visualize the muscle actually working through the full range of motion. You will find that this not only gives you a better workout, but it will also teach you proper form.
Tip by: BigKat - Correct form for one-arm rows: Keep the back "flat" at all times, look forwards not down, when you bring the dumbbell up, bring it into the waist, and instead of just dropping it down, push the dumbbell forwards as its going down, (a bit like a sawing action) perform the reps slowly, don’t go to heavy where you have to twist the back to get it up.
Tip by: Doug Lawrenson - Never allow children to play in the gym, they can easily be hurt by the equipment and machines.
Tip by: BigKat - If you feel like something isn't right due to a pain, twinge, ache, sprain or soreness, STOP immediately or you risk an even bigger injury that can set you back even longer in your training.
Tip by: BigKat - Take breaks - total breaks from training. Don't even think about it. It's good for your mind and body. Take a week or two off and you'll be refreshed and pumped up at the end of your break.
Tip by: Damien - If you really want to get huge don't leave out the big compound movements. Train hard and heavy with good form on these and reap the rewards.
Tip by: Macca - Consistency with workouts, diet and rest is the key. Gains don't happen overnight, don't get discouraged. Train hard and smart and you will achieve your goals.
Tip by: Macca - Your workouts shouldn't be easy. Anyone can achieve "easy." Be sure to always challenge yourself in the gym.
Tip by: BigKat - When performing your reps for each set, count backwards instead of counting up - 10, 9, 8, 7..... Psychologically it will help you to push yourself further as you will trick your mind into believing that the lifts are getting easier when in fact they are just as hard to perform.
Tip by: BigKat - If you want to hit the chest a little differently just to give it a kick, try this:
Reverse Chest Routine...
Barbell reverse-grip bench press: 3 sets x 6-8 reps
Barbell bench press: 3 sets x 6-8 reps
Dumbbell reverse-grip bench press (incline): 3 sets 6-8 reps
Incline dumbbell fly's: 3 sets x 10-12 reps.
Tip by: Doug Lawrenson - Remember that the order you perform your exercises is very important. Work large muscle groups and do compound lifts at the beginning. You don't want to fatigue smaller muscles in an isolation exercise prior to doing a compound lift. For example, doing tricep kickbacks to start out and then following with bench press wouldn't be smart as your tri's will be fatigued due to the kickbacks and you won't be able to move as much weight on the bench.
Tip by: Gunner010
August Fitness & Weight Loss Tips
- HIIT gets you fit fast. For unfit people it's the quickest way to go from zero to hero. Join your local gym's spin cycling (or RPM) glass to burn 500-900 calories in 45 minutes, get your heart pumping and your fitness levels right up there.
Tip by: Damien - Doing 15-20 minutes of jump-rope with a heavy, leather rope can really work not only your legs but also your arms. Don’t just stick to boring one-jumps. Mix it up with a few crosses and double-unders or even skip backwards. It will also do wonders for your co-ordination.
Tip by: Bucko91
August Supplements Tips
- Creatine Ethyl Ester (CEE) absorbs better than creatine monohydrate powder, doesn't break down into the toxic creatinine, doses are smaller, plus with the different types of creatine it contains, the creatine is in different stages so that your body will readily absorb it, and you avoid the creatine bloat that is caused by water sitting outside of the muscle cell...all in all a much better product than the monohydrate powder form.
Tip by: BigKat - If you take minerals supplements, make sure the minerals are chelated for better assimilation.
Tip by: Doug Lawrenson - It's always a good idea to cycle any supplements that you take. This will serve two purposes, 1. It will give the kidneys a break from time to time, and two it ensures that the body doesn't become totally dependant on the supplement.
Tip by: BigKat - There are no supplements claiming to burn fat quickly which work!
Tip by: Forum Member
August Diet & Nutrition Tips
- Simple carbs are best with protein for a post-workout meal, since they will give you an insulin spike to aid protein absorption, but complex carbs are best for all other meals during the day to keep your blood sugar levels stable.
Tip by: Forum Member - The amount of essential fats you need daily varies with your total fat requirements. Your total fat intake should normally make up 20% of your total calories, with 5-10% max of total calories coming from saturated fats. The rest should come from essential fats.
Tip by: Doug Lawrenson
August Women's Fitness Tips
- Don’t set your calorie levels too low. Your metabolism will slow down, and you will lose muscle tissue, and it is muscle tissue that burns calories. As your muscle is going down, so will your ability to burn calories. While the muscle tissue is going down, your body will start to hold fat as its last resort for energy. When you hit this slower metabolism, what would you do then, cut calories even lower? This further compounds the muscle loss. Many commercial diets want you to lose "weight" when in fact you want to lose bodyfat. How many times have you heard women say that after they come off these diets they put weight back on plus more than they had when they started. That’s precisely because of the reasons mentioned above. Don’t set your calorie levels too low!
Tip by: Doug Lawrenson
These tips are put together every month by Mark Smith (aka Saurus). If you want to chat to Mark you can catch him over at our muscle building forum. Come an join the webs fastest growing community of muscle building and fitness enthusiasts!
