Workout Wednesday: Bye Bye Muffin Top!
Abductors: The abductor muscle group is composed of four muscles: 1. Gluteus Maximus (your butt) 2. Gluteus Minimus (your outer hip) 3. Gluteus Medius (your butt) 4. Tensor Fascia Lata (your hip) How to Train Them: In order to avoid the dreaded muffin top, training the external obliques and abductors together is critical. Remember, nutrition […]
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Workout Wednesday: 10 Reasons to Lift Weights For Life–Especially Women
But I’m afraid of getting big manly muscles… We hear this fear all of the time so I will quickly assure you–especially you women–that you must adhere to a very particular repetition and load scheme to achieve hypertrophy (big manly muscles). See photo below left. Reasons to Lift Weights for Life 1. More muscle means […]
Read MoreMotivational Monday: 7 Ways to Control Your Environment For Success
This week’s posts all share the same theme: if you fail to plan, you plan to fail. Today we draw upon concepts taught in our Weight Loss Jump-Start lecture to help you transform your metabolism into a fat-burning, muscle-building machine. Enablers: Who are the Enablers in your life? The guy who brings a dozen donuts […]
Read MoreWorkout Wednesday: 5 Ways to Reduce Post-Workout Soreness
Nobody likes to be sore after a workout. Although soreness cannot be completely eliminated, it can be controlled. Proper post-workout recovery protocols will also allow your body to recover more quickly and respond better to your workouts. Muscles grow and become stronger when they are subjected to forces that cause tiny tears in the muscle fibers. […]
Read MoreWorkout Wednesday: Soreness Equals Strength
No one likes post-workout sore muscles. When you exercise, microscopic tears occur in the muscle. As the muscle begins to rebuild itself (getting tighter, bigger, leaner, and longer) you may feel soreness for anywhere from 24-48 hours after the activity. Muscles need time and proper nutrients to rebuild and recover. Muscles grow at rest. Knowing […]
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Workout Wednesday: Requisite Stretching
Flexibility is the range of motion at a joint. The degree to which we are flexible depends on joint structure–especially within the ball-and-socket joints of the hip and shoulder. Age is also a major factor: the young are generally more flexible than the old. Gender is another huge factor. Women are generally more flexible than […]
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