June 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. June's tips are listed below:
June Training & Workout Tips
- Don't neglect leg training. They are the powerhouse for growth for the whole body. It is not unusual for people to make gains across the whole body when specializing on heavy powerlifting squats and deadlifts. So don't hold back the progress on the upper body by neglecting the legs, train them both hard.
Tip by: Macca - Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.
Tip by: Peter Simpson - Try this for your triceps - 3 sets of Lying Tricep Extensions adding 10 lbs. each set with a cambered bar do 12,10,& 8 reps. Next, 3 sets of Cable Pushdowns adding 1 plate each set for approximately 12,10,& 8 reps. Finish the tricep torture with Weighted Bench Dips for again 3 sets. Using the plate of your choice on the first set. And add the same size plate each successive set, I personally use 45 pounders. Again shooting for the same number of reps as on the other movements. You either wish that you never read this or you will absolutely love me. Enjoy!
Tip by: Robert Jones - When performing a unilateral exercise, begin with the weaker side first. Then complete only as many repetitions on the stronger side as performed on the weaker side.
Tip by: Forum Member
June Fitness & Weight Loss Tips
- At the end of a big cardio session you should always bring your heart rate down gradually. Never go hard, then stop immediately.
Tip by: Damien
June Supplements Tips
- In general, it's best to take your supplements just prior to, or with your meals because vitamins, minerals, oils, enzymes, and plant medicines are better absorbed with food. Also, there is less chance of heartburn, upset stomach, nausea, diarrhea.
Tip by: Doug Lawrenson - At the start of taking a supplement it is prudent to start with a smaller dose, like a 1/4 or a 1/2 so that the body gets used to taking a new supplement. Then you can increase to the normal dose.
Tip by: Doug Lawrenson - Have a look at the ingredients of the supplement that you are taking as most of the formulas consist of many needed supplements including plant extracts. So there would be no need to buy these ingredients individually.
Tip by: Doug Lawrenson - Do not take an excessive amount of any supplement, especially minerals, plant medicines, oil-soluble vitamins such as A, D, E and K. Excess of isolated substances can produce deficiency, toxicity and other problems.
Tip by: Doug Lawrenson - If you are taking prescription drugs, don't take them together with your nutritional supplements.
Tip by: Doug Lawrenson - Don't take supplements containing B-vitamins at night-time because they may keep you awake. Sleep formulas are fine to take at night.
Tip by: Doug Lawrenson
June Diet & Nutrition Tips
- Planning is the key to keeping to a strict diet. At the beginning of the week you should plan all your meals for the upcoming week. Then you can plan your shopping list around that. If you plan your meals correctly you won't have to worry about getting hungry or snacking.
Tip by: Damien - Firstly sit down for a few minutes and think about the meals that you are going to make for the next week, things like what do I need to make my meals healthy? What can I make for breakfasts, lunches, evening meals, and healthy snacks?
Tip by: Doug Lawrenson - Always try and keep healthy foods in the house to stop temptation to stray into snacky sugary foods. If there not in the house then you wont eat them.
Tip by: Doug Lawrenson - "Never go shopping when you are hungry" that normally causes you to buy things that are not on your list...
Tip by: Doug Lawrenson
June Women's Fitness Tips
- Ladies are you getting fed up going to the gym to do the same old thing..Well to make a change to your training, try working out to music which can be fun and motivating, but it has to be the right music for you. Aside from classes that rely on a certain tempo, you can use a range of music depending on your tastes. Don´t hesitate to try cycling to Vivaldi or stretching to jazz if that´s what motivates you. You may find a dance exercise video that has a beat that appeals to you.
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!
