General Fitness Routine

The routine consists of push-ups, sit-ups, pull-ups and running. If you have bad knees you can substitute a bike just triple the distance that you would run. To start off, if you have not been active for a while (a month or more)you will separate your muscle endurance and cardio.

I will cover the muscle endurance first. 30 pull-ups, 100 push-ups, and 80 sit-ups. In that order all with a three minute break in between. Some of you might be thinking that’s a lot others maybe not enough. All these numbers are subject to revision. If you can’t do one pull-up, stand on a chair and help yourself out. If you can’t do 10 push-ups, go to your knees. If you can’t do 25 sit-ups, do crunches. That being said, don’t cheat yourself. You only get what you put in.

Next comes the cardio portion. For a lot of people this is the tough one to do. It’s time consuming, boring, and you sweat. Out of all the workouts I’ve read, no one has mentioned this. I can lift weights for an hour and not sweat so much that a shower is absolutely necessary. Running, or any cardio for that matter, has to include a shower. So find a time that is conducive to a shower and do your cardio then. Cardio is really all about distance. I go for a minimum of two miles. Again, you can work up to that, but don’t cheat yourself. Many people would be amazed the distance they can go.

Now then, when you are first starting out, I would recommend doing running on Monday, Wednesday, and Friday. That would leave muscle endurance for Tuesday and Thursday. I always take the weekends off, but just a side note, muscle and general fitness levels start to deteriorate after 72 hours. Once you get comfortable with the workout, do both the cardio and muscle endurance on Monday, Wednesday, and Friday. Eventually work up to four or five days a week never having a 72 hour break in between.

That’s it! Follow that workout and in a couple weeks you will notice an good change in your physique and an overall gain in your energy level. Work with the numbers of reps and distance with your perspective level and every week add a little more till you are at the level I state in the article. From there anything you add is on you and what your goals are. Enjoy!

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4 Tips on how to Improve a Lagging Muscle Group

At last! If you want to improve a lagging muscle group you have come to the right place. Imagine, in just 6 weeks from now you will see visual physical muscle improvement!

After talking to clients about his or her wants, needs, and concerns, I find a great deal of lifters are unhappy with at least one, if not more, muscle groups. This can be anything from underdeveloped hamstrings to poor symmetry and proportion. One of the most sought after goals in female bodybuilding is improving a lagging muscle group.

If you, too, are in mass confusion on how to get a beautifully shaped and balanced physique, you are about to learn 4 tips on how to improve a lagging muscle group.

When you train, you should make each workout a plan to improve rather than mindless iron slinging. The absolute best way to improve your physique is to strengthen weakness or imbalances.

When you improve an underdeveloped muscle group, you will improve other lifts. For example, if you improve your hamstrings your squats will improve. If you develop better triceps you will improve your bench press.

Generally, if you have a muscle group lagging behind, chances are you don’t like to train it or you are intimidated by it. An example of this is legs. How many times have you seen someone’s upper body well-developed, only to look down and see a set of scrawny bird legs? This is usually due to being intimidated by legs because to build legs they require heavy squats. You can’t build great legs with just leg extensions and curls. You need the mass builder and you need to hit it hard and heavy.

Tip #1 – Train your lagging muscle group at the beginning of the week If you want to build that lagging muscle group up to speed with the rest of your body you need to put it at the beginning of the week when your motivation and strength are at their peak.

Tip #2 – Train your lagging muscle group first in your workout To build that lagging muscle group, put it at the beginning of your workout if you have two or three body parts grouped together. By putting your underdeveloped muscle group at the beginning of your workout it will ensure that it gets full attention, and all the strength and focus you have.

Tip #3 – Start your lagging muscle group training with a compound exercise To take full advantage of your workout to improve that lagging muscle group, start your training off with a compound exercise, a multi-joint exercise where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the absolute best mass builders.

Tip #4 – Give your lagging muscle group a feeder workout during the week To help boost that lagging muscle group into new growth, add a feeder workout a day or two after you train it.

A feeder workout is a short, high repetition workout a day or two after your principal workout. It gives your lagging muscle group supplementary stimulation without putting you in overtraining mode.

A feeder workout is brief and simple, and focus should be on doing one compound exercise with light weight using 2-3 sets of 20-30 repetitions.

You will find applying these 4 simple tips will dramatically improve your lagging muscle groups and help you create a well-developed and balanced physique.

Conclusion to 4 Tips on how to Improve a Lagging Muscle Group

Give yourself at least 6-8 weeks to notice results. Changes don’t come overnight, they occur with consistency and hard work.

Don’t try to do a total body overhaul in a one-shot approach. Take your time and every 6-8 weeks choose a different body part to bring up to speed using these 4 tips.

Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. “Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author”

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Different Muscle Types Have Different Functions

There’s more to muscles than what’s walking around on the beach.

There are three types of muscle, striated, smooth and cardiac. All three have some things in common. Their contraction and relaxation creates mechanical energy that translates to movement of the body and internal body functions. All muscles have cells arranged in groups of fibers, imbedded in connective tissue and bound together by intercellular substance.

Striated muscles usually spend the most time with in an effort to be, as it’s known in Hawaii, “luking goood.” Striated muscle tissue consists of bundles of fibers called fasiculi made up of long nucleated cells with myofibrils in alternating dark and light bands that give them a striped appearance. Groups of fibers lie parallel to each other and each is enclosed in a membrane called perimysium. Each complete muscle is encased in a sheath called epimysium which is encased in sheets of connective tissue, deep fascia, that separate individual muscles. These are the muscles of the skeleton, eyelids, tongue and soft palate, eye, scalp, pharynx and upper esophagus. These are the voluntary muscles and are stimulated by impulses from fibers of the cerebrospinal nerves. If nerves of these muscles are severed, the muscle will atrophy and paralysis results.

The voluntary actions of the skeletal muscles is involved in the control, posture and movements of the body such as walking, talking, moving the fingers, swallowing, movements of the eyes, and the voluntary action of the abdominal muscles for respiration and elimination.

Skeletal muscle have the ability to contract and extend, to stretch and twist, the ability to regain their original shape and size after being stretched and to respond to a stimulus. The usual muscle stimulus consists of a nerve impulse resulting from a change in the internal or external environment due to a chemical, electrical, mechanical or thermal influence. A weak stimulus will produce a weak muscle contraction involving only a few fibers. If the stimulus is strong the reaction may involve all the fibers of the muscle.

A single stimulus will invoke a contraction and then an immediate release. A continuous or rapidly repeating stimuli will result in a sustained contraction called a tetanus (as in lockjaw). If this condition is continued for a period of time the muscle gradually loses the ability to contract and fatigue sets in. Fatigue is due to the muscles’ inability to synthesize adenosine triphosphate (ATP). ATP is essential for the production of energy used in muscle contractions. Acute, physiologic fatigue is usually a temporary condition with the muscle(s) regaining their ability to contract after a period of rest. Chronic fatigue is usually a symptom of underlying disease or pathological conditions.

Skeletal muscles work on the principal of leverage with the bones acting as the lever or fulcrum. There are three classes of levers: class 1 is where the fulcrum lies between the lever and the resistance. The triceps muscle extending the arm below the elbow is an example. Class 2 lever is when the resistance is between the power and the fulcrum. Example is when the gastrocnemius (calf) muscle raises the weight of the body on the toes. Class 3 lever is when the power applied is between the resistance and the fulcrum. When the biceps flexes the arm at the elbow is an example. Most levers of the human body are types 1 or 3. All three types are essential since different lever types allow for speed at the expense of power, power at the expense of speed or the ability to change the direction of movement.

Skeletal muscles have two attachment points. The end that remains relatively still is known as the origin end and the other is the insertion end, or moveable end. When a muscle contracts the insertion end moves closer to the origin end. Either end in some muscles in the extremities can function as the origin. Some muscles, the biceps brachii for example which acts on both the humerus and radius, can traverse two joints bringing about an action at either or both ends.

There are four types of skeletal muscles: prime movers, antagonists, synergists and fixators. Prime movers are muscles that bear the responsibility for a particular movement. The biceps, which flexes the forearm, is this type muscle. Antagonists are muscles that produce an opposite action to the prime mover. The triceps, when straightening the forearm is an example. Synergists prevent undesirable actions. Example: a pronator that resists undesirable action by a prime mover. Fixators are muscles that stabilize a part. Example: stopping the shoulder from moving when the arm is flexed.

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Enduring and Dealing With Muscle Cramps


A muscle cramp is one of the few things that we can never escape in our lives. One way or another, each and every one of us will have to undergo the painful experience of having cramps. There are ways that we can avoid cramps but first in order to avoid them we must learn to understand what causes them.

Understanding Cramps

Although cramps have been happening to everyone there is still a lot to be understood of what actually causes it. Despite this lack of understanding there are certain factors that are known to contribute to the occurrence of the cramps.

1. One major factor is over exertion of the muscle and fatigue. This can often be caused by over working our muscles during strenuous activities such as sports.

2. Other causes are dehydration where our muscles lose water and other nutrients that is vital to the functions of our muscles.

3. Another not too common cause of cramps is calcification where blood gets stuck in the muscles and coagulates.

4. Aging is another trigger for people to experience cramps. People who are in their puberty stage and old age suffer from cramps than most other age groups.

5. There are cases where even medication can have cramps as side effects so having cramps can often be difficult to predict and prevent.

Despite this, there are certain things that we can do to lessen the likelihood of cramps from happening.

Common ways to prevent cramps

Since cramps can happen to anyone, how to deal and prevent cramps from happening is most often taught in school.

1. We have been taught that in order to avoid experiencing this we should make sure that we do proper stretching and warm up exercises before we engage in strenuous activities. Stretching should be done before and after exercise so that are muscles would not stiffen.

2. Regular exercise can also prevent you from experiencing crams since your body will not be subjected to major shock.

3. Keeping yourself hydrated is also recommended so that acid is not built in your body and muscles.

Treating Cramps

1. When you experience cramps the first thing you should do is not to panic especially if this occurs while you are in the water. Panicking in this situation will not help you and would often result to a much problematic state.

2. Once the cramp sets in it is advisable to stretch the affected area to make the cramps go away. As much as possible try to remain relaxed so that the muscles do not get agitated further. Slowly massage the affected area to help relax the muscles and keep the muscle warm by wrapping a warm towel around the affected areas.

3. During the experience your body may lose fluids due to the stress so be sure to drink a lot of water to help alleviate the stress and replenish the water lost by your body.

Now if you continuously experience cramps and they recur too frequently, it would be best to contact your doctor to have a physical check up. This may no longer be the normal cramps but something that would require immediate medical attention.

As a professional personal trainer and fitness expert, Dr. Saman Bakhtiar brings his years of professional experience to work with Personal Training Corona, a program the helps his clients see amazing results. Sam has another popular program called Weight Loss Chino where he helps locals achieve their desired weight.

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