September 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. September's tips are listed below:
September Training & Workout Tips
- You do not grow in the gym - you grow when you are resting! So be sure to get enough sleep and rest between workout sessions to allow your muscles to grow.
Tip by: Bigkat - For help building lower back strength try this..... lie face down on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position. Keeping arms and legs straight (but not locked) and your torso still, lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 20-30 seconds. Don't hold your breath! Keep breathing steady and even. Lower to the ground to complete one rep and do a 2-3 sets.
Tip by: Doug Lawrenson - If choosing to workout with a partner, pick someone who has the same drive you do, not someone who will spend most of their time discussing their weekend plans.
Tip by: Gunner010 - Or find a partner that is just slightly stronger than you. This way, you’ll try to catch up, and he’ll try to stay ahead, so you’ll both push yourself to the limit!
Tip by: Skolly - To keep that "V" shape and work the obliques out without gaining muscle mass, get a barbell with no plates on it put it across your shoulders (like you’re going to do a squat), fix your head on a spot and do not move it. Rotate your body twisting your torso side to side without moving your feet.
Tip by: Bucko91 - If you have a home gym, be sure to periodically tighten the nuts and bolts that hold your equipment together. Over a period of time they can become loose and unfastened. As a rule of thumb, checking the nuts and bolts should be done about every 3 months.
Tip by: Bigkat - Training tip for beginners...one of the biggest misconceptions in the gym is the belief that in order for people to reach their fitness goals that they need to workout six to seven times a week. Remember the body needs anywhere from 48-96 hours to recuperate from exercise. Growth only takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered and possible workout plateaus will occur. Try exercising 3 days a week, and allow at least one day in between workouts for proper rest.
Tip by: Doug Lawrenson - If you don't feel the burn in an exercise, do it slowly and hold each rep in the contracting position for a while.
Tip by: Ualeon - Before performing your reps, visualize yourself doing every rep, in proper form and completing the reps in full.
Tip by: Gav4010 - When in the gym think: “I only have one chance to work this bodyvpart this week, so I’m going to work it hard!”
Tip by: Gav4010 - Before your workout and during your warm up, think about nothing else but what you want to achieve in the gym today.
Tip by: Gav4010 - The days where you “can’t be bothered” are the days that decide what type of body you will achieve.
Tip by: Gav4010 - Set yourself small targets, do this and the big target will take care of itself.
Tip by: Gav4010
September Fitness & Weight Loss Tips
- Interval Training will do a lot for you including improving cardiovascular fitness and overall aerobic power. It will burn more calories than a similar time period on continuous training exercise. It may give you a break-through in an exercise program plateau. It will increase your workout threshold and increase your speed. In general, interval training is a most excellent form of fitness training.
Tip by: Forum Member - If you want to burn more calories through out the day, keep on fidgeting and moving (eg. keep shaking your legs when you sit or tab your fingers).
Tip by: Ualeon - For motivation, put a picture on the dash of the car. This will be a constant reminder of why you’re working out. You’ll see them on the way home, and get fired up to go to the gym!
Tip by: Red Rebel
September Supplements Tips
- Most health stores sell glucose (dextrose) really cheap by the kilogram. Ask the guy at the counter and you may get it for much, much less than you normally pay!
Tip by: Damien - Try only one supplement at a time. Use that supplement for 4 weeks and keep a training log to track your results in the gym. This will help you decide if that particular supplement is providing you with gains or not. If you decide that supplement is not working for you, and you want to try a different one, wait 2 weeks before starting another supplement. This ensures a correct sampling of the product and your results won't be skewed.
Tip by: Opsman - Research supplements online, but don't go to the supplement’s website! Go to forum websites and see what people say about it!
Tip by: Opsman
September Diet & Nutrition Tips
- If you’re not satisfied with your progress, look at your diet first before anything else, this is usually where the problem is.
Tip by: Macca - Try out new vegetables and fruits every once in a while, every thing has its benefits.
Tip by: Ualeon - If you ever feel down and sad and wanting to eat something, go for dark, dark chocolate (eat only a little though). It its actually good for your heart and makes u happy!
Tip by: Ualeon - Losing weight by not eating is the worst thing you can do to your health.
Tip by: Riceguy
September Women's Fitness Tips
- Circuit training is a great option for strength & toning for women. It involves performing one or two sets of a certain exercise, using relatively light weights and little rest between sets. Many of the new 'women-only' gyms focus on circuit-style workouts, which are highly effective for not only muscle-toning, but fat-burning as well.
Tip by: Forum Member - If you're using weights, a good posture means you're chin is down slightly, so that it's aligned with your neck. Your neck is in line with your spine, shoulders are straight and not stiff, back is straight, and your knees are not locked or bent. Your pelvis should be tucked under a little.
Tip by: Forum Member - If you're using leg weights, don't walk around with them on. It could affect your balance. And if you trip on something, you are more likely to injure yourself than normal.
Tip by: Forum Member - No matter how much you focus on muscle strength and/or toning, if your muscles are covered by a layer of fat you'll never be able to admire them - and neither will anyone else! A healthy diet is an integral part of creating a toned body, especially for women. Women's bodies tend to 'hold on' to fat more than men's so it's nearly impossible for them to get that 'lean' look without a relatively clean diet.
Tip by: Forum Member
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!
