Category: Exercise


How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

Photo Credit (15 January 2008)

Rome wasn’t built in a day, and you won’t be either.

There is a recurring pattern that I find in my life, and it’s that I expect a lot out of myself in a little amount of time.  I know this is the current theme in our culture where we want something, and we want it now.  I take this concept and apply it to myself.  When I’m learning how to draw, if I don’t get it on the first picture, then I figure I’ll never get it.  If I make a mistake at my job (I’m a physical therapy assistant), then I feel like I know nothing about what I do (even though I was the top of my class).  I expect to do everything perfectly the first time and give myself no room for error.  The main thing I forget is that things take time. Continue reading

Lifting weights is a source of empowerment.
Photo credit to Larry Lyday.

Weight lifting is NOT just to look good!

That’s one of the biggest myths that float around the American health and fitness scene.  I’ve even heard trainers say it.

Weight lifting is far more about creating long-term enjoyment of life.  It’s a major player in preventing diseases like heart disease, obesity, diabetes, and osteoporosis.  It’s also a massive factor in how long you will be able to maintain your independence as you age.

Lastly, yes.  A strong physique is an attractive physique.  It’s a huge plus, but it’s not the main reason you should be lifting weights.  Your health and fitness are the main reasons you should be lifting. Continue reading

I decided to change this because I personally hated the other one.  After I posted it, I just couldn’t stand it.  I since chose to re-write it in a different, more readable form.  At least that’s my opinion.

Dr. Anthony Abbott
Photo Credit

1.  Personal Trainers

It seems logical to believe that personal trainers would be the best source of health and fitness information.  Sadly, this is often not true, but it can be.  Allow me to elaborate. Continue reading

Dr. Anthony Abbott
Photo Credit

The fitness world is a fascinating place.  It’s a lot like the wild west.  There is little regulation, and a lot of people like to overstep their boundaries.

On one end of the spectrum, you have personal trainers.  Although education isn’t the only factor in producing results, you should still scrutinize your trainer’s education.  Frankly, what they don’t know could potentially debilitate you.  The Exercise Science PhD who heads up our vocational school Fitness Institute International is also an expert witness in fitness-based court battles.  He has had to testify against a lot of trainers who have made uneducated mistakes.  Some of these mistakes resulted in permanent injury to the client.

We don’t say that to scare you.  We say it because it’s true.  Did you know there are personal training certifications you can take online?  Tyler decided to research them and see just how rigorous they were.  He was shocked by what he found. Continue reading

While watching The Biggest Loser and Fat Chefs, I made a fairly obvious observation with not-so-obvious implications.  Although I’m sometimes not too excited about the extreme measures these shows use (like yelling at people while they do stationary bike intervals until they fall off from exhaustion).  Often, these people don’t know what their weight is until the trainer asks them to get on the scale.

Why on earth wouldn’t these people want to know what their weight is?  The truth hurts.  Sometimes, it hurts really bad.  We all mess up and have to pay for those failures/setbacks.  However, the worst thing we can possibly do is ignore the truth.  It is our compass in all things.  If truth becomes your enemy, then you’re on the wrong side of the war. Continue reading

Statistically, two-thirds of Americans are overweight and one-third are obese.  Our pets are catching on to the trend as well.  According to the Association for Pet Obesity Prevention, half of American pets are now overweight or obese.  This has led to dramatic increases in diabetes, heart disease, and arthritis among our feline and canine companions.

It seems that if dogs are truly man’s best friend, we’re not treating Fido very well in return for his undying loyalty.  The owner is in direct control over the pet’s food intake, and some pets are getting to the point where they have to be put to sleep out of mercy.  Mercy because the pet is no longer able to move.  Their immense weight has disabled their body from functioning anymore. Continue reading

Photo Credit
She can squat 240 and deadlift 330. Does she look bulky?

A while ago, I wrote Can You Be Skinny AND Fat?.  The article shows why weight loss without exercise only makes you fatter in the long-term.  It’s a difficult reality to come to grips with, but it is absolutely true.

Since it’s rather idiotic to point at something that’s wrong but never propose a solution, this is the beginning of the solution.  This article shows the better way.  It shows what can happen with intelligent fat loss.  Because, if you think about it, that’s what everyone wants.

We typically admire physiques that have at least some level of muscle.  We just don’t like the fat.  A figure model’s glutes don’t come from only calorie restriction.  They come from building up her glute muscles and then eating to lose the fat on top of the muscle.  That’s what the curve is.  Without the strong muscle underneath, there is no shapely curve.  There would only be a flat line between her lower back and legs. Continue reading

At Fitness Institute, we were taught in our first class that women should exercise just like men.  There’s not much of a gender difference.  A muscle is a muscle.  Since men and women both have to do the same things in real life (walk, push stuff, pull stuff, etc.), they should exercise the same way.

The only reason there’s any question about this is because ignorant marketing companies have pushed stupid products where women are advised to be terrified of lifting any weight over 3lbs.  Apparently, if you pick up that 5lb dumbbell, you will morph into the Hulk.  No woman wants to become a ripped monster with a green skin tone.  There aren’t any matching L’Oreal shades. Continue reading

Big Larry’s Gym -The Home of Preposterone

Urban definition of “preposterone”:  Testosterone in preposterous proportions

Preposterone!

Continue reading

Earlier, I wrote a little bit about ILS and the concept of competing against yourself here.

Tragically, I forgot about this video.  It is mandatory for informing the public about the epidemic known as “Imaginary Lats Syndrome”.  Ha ha.

 

“Imaginary Lats Syndrome” describes the guy at the gym who walks around like he’s the coolest thing ever birthed into our world without any actual accomplishments to back up the assertion.

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Aristotle had it right when he said that virtue is found within the mean between two extremes.  For instance, let’s look at the subject of timidity vs. aggressiveness.  On one hand, someone can be too timid if they avoid confrontation when their own or someone else’s rights are being abused.  On the other hand, someone can be too aggressive if they instantly attack anyone they perceive to be threatening their rights or someone else’s.  Aristotle’s virtue of the mean comes into play when we tell someone to pursue a happy medium between being a pushover and a bully. Continue reading

Today, I just did some side to side jumps over my backpack.  4 sets of 10 jumps.

After that, I did eight 25 foot shuttle-runs.  I’m still getting the hang of them.  I’m slowly learning how to control my deceleration and acceleration.

Finally, I did six fast runs (with each taking about a minute) with a walk back to my original point.  I really don’t know how far the distance was.  I had planned on doing four quarter-mile runs on the treadmill today, but out of the four treadmills I checked at my gym, three were off and one had some pretty crazy fraying on the belt.  I decided that I didn’t want to be the person the treadmill belt broke off on.  So, I went outside and ran from one storage container to another.

Running outside is more fun anyway.  🙂

Osteoporosis is a disease in which the bones become more porous.  They lose their original density and strength.  Its usual victims are women postmenopause.  Here are a few common risk factors for developing osteoporosis.

1.  Being Underweight – Your body always adapts for what it needs to do.  If you don’t weigh very much, then your body only needs to have strong enough bones to carry around a light body.  This means bones will deteriorate.  Also, if you’re chronically underweight, then you may not be getting enough calories to provide the nutrients needed to create bone mass. Continue reading