Bicep Training

You should be able to work your biceps in 30 minutes which leaves plenty of time for some cardio training or you may want to work your triceps immediately following your biceps routine. I like to work my biceps and triceps during the same workout each week. I hit biceps first for 30 minutes and then I hit my triceps for 30 minutes and then there is no need to work arms until the following week.

Many people like to work each body part 2 times per week but I feel that is not necessary for the average person. When you exercise with weights you are tearing down your muscles which requires a lot of rest for them to recover and grow.

Your muscles do not grow in the gym, they grow and become stronger when they are being rested outside of the gym. Because our biceps are being torn down they need protein to grow and become stronger. You will need to eat a fairly healthy diet high in protein and moderate carbohydrates to fuel your muscles so that they will grow and become stronger.

For the average person we should be ingesting around 1 gram of protein per body pound each day. This mean that if you weigh 160 pounds you should try and eat 160 grams of protein per day. Eating 1 gram of protein per body pound each day is not difficult once you see what foods are high in protein. You can easily accomplish this by drinking a couple protein shakes each day along with a couple meals.

You will want to rest in between each set for roughly 60 seconds. In some of the more advanced routines you will take very l.little rest in between sets and at times you will perform multiple sets with no rest at all. With the beginner routine below I would grab a pair of 20 pound dumbells and curl them for 2 sets of 15 reps. This will warm up your biceps and elbows for workout.

As with any fitness activity the key to avoiding injury is to warm up properly. Now that the warm up set is done I would move onto the work sets. I would load a straight curl bar with a weight that I think I could get 8 reps with. Don’t worry about being precise on your estimate of what weight you should start out with. If you start your 1st set with a weight that is too easy then adjust the weight accordingly on the 2nd set.

I would then make sure I was wearing a weight belt and then I would lift the straight bar and curl it 8-12 times before putting the bar down. If you find that you are able to do 12 reps with that weight then you will need to increase the weight on the next set.

If you find that you cannot do 8 reps with that weight then you need to reduce the weight for the next set. Routines with 3-6 reps per set are more for power lifters and we are trying to achieve strength gains along with gains in muscle mass which is why we shoot for 8-12 reps. Ideally this is how your first set of the beginner bicep workout should go.

Lets say you load 50 pounds on the straight bar and you are able to get 12 reps on the 1st set. You rest for 1 minute and then you put 60 pounds on the straight bar and you are able to get 10 reps. You then rest 1 minute and put 70 pounds on the bar and you are able to get 8 reps. That would be a good set because you increased the weight with each set and you stayed within the 8-12 reps with each set.

A not so good set would be where you load 50 pounds on the straight bar for your 1st set and you are only able to get 6 reps. you then put 60 pounds on the bar for your 2nd set and you can only get 5 reps.

You then reduce the weight to 40 pounds and you get 10 reps on your 3rd and final set. If on my 1st set I was unable to get 8 reps I would start over and lower the weight 20 pounds. After a few workouts you will be able to estimate your starting weight for each exercise with ease.

So far we have done the warm up set and 1 work set which was the standing barbell curl. The standing barbell curl is the best exercise for building strength and mass in the biceps which is why we do it as our 1st work set.

Because it is an important exercise we want to do it as the 1st set when we are fresh and rested. Now for our 2nd work set we will do the preacher curls with dumbells. The preacher bench can be a seated or standing piece of equipment depending on the manufacturer.

I prefer the seated preacher bench because the standing preacher bench feels awkward to me. In this exercise we are using dumbells instead of the barbell. You will want to grab a pair of dumbells that you think you can curl on the preacher bench for 8-12 reps.

With the preacher bench you want to make sure your elbows are not hanging off the end of the pad. The preacher curl is great for shaping the bicep and this should movement should never be left out of a bicep workout. Do a total of 3 sets on the preacher bench using the same principles that we used with the standing barbell curls.

The 3rd and final work set in the beginner bicep routine is the hammer curl. The hammer curl is a great exercise that will hit the lower part of your bicep. The hammer curl is done with dumbells using the same weight principles as described above.

Do 3 sets of hammer curls and you are finished with your biceps for this week. Now would be a good time to do some cardio or work your triceps to complete your arm workout for the week. Your goal each week will be to increase the weight for each of these exercises. Don’t get discouraged, you will get stronger and be able to increase the weight in no time.

After 4 weeks of this routine you will be ready to change to the beginner bicep routine # 2. Our muscles are smart and they learn to adapt to the routines that we put them through so we have to change up our workouts from time to time.

Incorporating new bicep exercises means that we will be hitting our biceps from different positions and angles which will cause further muscle growth and development. I advocate tweaking your bicep workout every 4 weeks for beginners. Tweaking your bicep workout can be as simple as removing 1 exercise from your routine and adding something new.

For the beginner workout I would stop doing the hammer curl at week 4 and start doing the dumbells concentration curl. I would then switch the dumbells preacher curl with the barbell preacher curl and then switch the standing barbell curl with the standing cable machine curl.

After a few months of the beginner routines you may be ready for the more advanced bicep workouts which will be listed below. You may be tempted to work your biceps more than once per week as you start to see some gains but don’t do it. You can easily over train the biceps which will severely reduce your strength and mass gains and lead to an injury.

Beginner Bicep Routine

  • Warm up with 2 sets of standing dumbbell curls for 15 reps each set
  • Standing barbell curl – 3 sets for 8-12 reps each set
  • Preacher bench dumbbell curls – 3 sets 8-12 reps each set
  • Hammer dumbbell curls – 3 sets 8-12 reps each set

About Track Workouts

Essentially, running will become easier for you because your body will be conditioned by the stress of a track workout. Soon you will be able to run faster, and perhaps farther, with less effort!

Your First Track Workout

  1. To get started, head to your local high school track and come prepared with a plan. Each lap equals one quarter of a mile, so beginners should keep the workout short.
  2. Start by jogging half a lap and then sprinting the remainder. After your sprint, you should either slowly jog or even walk another half to full lap to allow yourself to catch your breath.
  3. Repeat this process 2-3 times until you feel like you cannot possibly do this again.

Congratulations, you have just completed your first track workout!! As it becomes easier, gradually increase the distance that you sprint. Take note of how many sets you are doing so that you can track your improvement and monitor your performance.

Although it might be tempting, do not skip your weekly track workouts. These enable you to become stronger not only physically, but also mentally. If you know you can push yourself to your limit for just a quarter of a mile then you can use this same reasoning when you only have a half mile left in your next race.

The best part is the afterglow of a great track workout. You will be tired but you will know that you are geared and ready for your next race.

Be sure to take extra time after this workout to stretch your legs. A cool-down is just as important as a warm-up, especially with this type of high intensity workout, so take it seriously and allow yourself to wind down slowly. Your body just worked extra hard, so it deserves a hot shower and a long stretch!

Simple Home Training Ideas

Bench Step-Up

The step-up is a great exercise for training the muscles in the legs. This exercise can also be performed on a park bench. Stand close to the bench to eliminate forward momentum. Place one foot on the bench with heel flat. Step up by driving the heel into the bench. When you step down, do so slowly and under control. If this exercise is too easy, it can be made more difficult by reducing the push off from the grounded leg, or stepping onto a higher object. If you are finding it difficult, push off more from the ground, step to a lower object or use a small amount of forward momentum to start the movement.


A basic exercise most people are familiar with, the press-up is a good way to train the pressing muscles of the upper body. Place hands just wider than shoulder width apart, tuck the elbows slightly and lower as far as you can. Ensure that you are keeping the torso solid, and a straight line through the shoulders hips and knees. To make this exercise harder, you can elevate your feet using a bench. To make it easier, elevate your hands on the bench or shorten the lever by starting on your knees or with hips bent.

Side Bridge

One of the best ways to train the oblique muscles is the side bridge. These muscles in the side of the torso are often overlooked. This exercise is performed by lying sideways with feet in line and one elbow or hand on the floor, then creating a straight line through the body by lifting the hips. Holding this position challenges the stabilising muscles in the torso. This exercise can be held for time or done as repetitions up and down. To make this exercise easier, elevate the elbow or hand with a bench.

Info of Exercise Favoritism

You too will have exercises that you put on the back burner. That is just the problem. Most of you spend too long doing exercises that you don’t really need, because you’re quite good at them already. What most of you should be doing is focusing on the weaker areas of your bodies, the muscle groups that actually need some strength and conditioning work!

Most people spend too long working on the mirror muscles – muscles that can be seen in the mirror; the chest, arms, shoulders, abs and front of thighs. Spend a little more time on the back of the body, with exercises like dumbbell rows, deadlifts, single leg squats and pull ups, and you’ll start to improve your posture and increase your exercise library. A good start is to follow this rule; for every exercise you do that involves pushing, try to add in 2 exercises that require a pulling motion.

While you ignore these important muscles they’ll remain weaker and their correlating exercises will always seem like hard work that should be avoided. Your posture will suffer and you will end up looking slightly ‘unbalanced’. If you’re in doubt as to what needs work and what doesn’t, book yourself in for an assessment at your local gym and ask them to tell you where your body needs work, to bring your posture back into line.

The more exercises you try, the more you will start to discover where you do and don’t have muscle weakness. Exercise variety is the spice of fitness, so give it a go!

Lose Fat Around Stomach

Women especially have problems with being apple shaped around their midsection because that’s where females store the bulk of the fat they carry. Of course, some women pack it on their thighs hips or butt, but even these women have at least a little pooch in front. Some people, men and women, have such large stomachs that the only place their clothing fits is at the waistline, and bags and sags everywhere else! They would look and feel so much better if they could lose the extra baggage!

If you’re one of these people, you may be wondering where to start this marvelous transformation. Diet, diet, diet, is the answer! You don’t have to starve yourself, just eat sensibly. You can cut an amazing number of calories just by trimming excess fat and skin from meat and poultry before cooking it! All fats have twice the calories of other foods and saturated fats, as in animal fats, most dairy products and shortening are rife with everything you need to have a stroke, heart attack or diabetes. In order to lose weight, which you must do to lose fat, cut your calories by at least 200 per day, and balance them so that your daily calorie intake is 50% fiber and nutrient rich carbohydrates, 30% from lean meats, poultry and fish, and 20% from the fats that are good for you.

Exercise is next. If you’ve led a fairly sedentary life or have a lot of weight to lose, start out slowly, especially with aerobics. In fact, you may want to start with swimming, walking and stationary cycling to get started on your aerobics routine. Many gyms and fitness clubs offer water aerobics classes that have all the benefits of regular aerobics exercises, but without all the wear and tear on your joints and muscles. Start out with 30 minutes of aerobics 3 or 4 times a week, and lengthen each session by 2 or 3 minutes until you are able to do sustained exercise for 45 minutes. Vary your exercise routine every week, and change the order of the exercises you consistently perform. This fools your body into thinking there’s always a new spot in which to find fat stores for energy.

Don’t wait until you’ve lost all your extra weight to start strengthening exercises! If you start resistance weight training or Pilates for muscle strength right from the start, you’ll tone your muscles as you lose weight. And when you do any form of exercise, be sure to not try to target just one area. Your body chooses where the weight will come off, so total body workouts tell it that every muscle in your body is needed, and it will deplete fat stores rather than muscle tissue.

So what has all this to do with losing fat around the stomach? Just everything! This is the way to lose stomach fat! You have to lose weight in order to lose fat, and you have to exercise every part of your body so the fat comes off everywhere. It’s as simple as that!

Slimmer and Better Posture

If you’ve ever noticed guys at the swimming pool or beach stick out their chest and suck in their stomach as a beautiful woman walks by, you already know that pulling the shoulders back has a slimming effect. Not only that, but technically it’s also better posture. In this day and age, our bodies have gotten so used to sitting behind a desk and slouching on the couch that bad posture just comes naturally. If you work on strengthening the upper back and shoulders, not only can you improve your posture by pulling the shoulders down and back, but also create a slimming effect at the same time.

There are three basic rules to improve your posture and your looks:

  • Think about your posture all the time. If you keep your posture on your mind, you will consciously keep your shoulders down and back. Whether in your car, behind your desk, or in front of your big screen, think about what you are doing with your posture.
  • Don’t do so much chest work in your workouts. Women don’t usually have this problem since they tend to balance their strength training routines better. Men tend to be the real culprit of doing too much chest and not enough upper back. Every guy wants a nice broad chest, but if you improve your upper back training you will see your chest stick out more, thus giving you more size up front.
  • Finally, add these exercises to your regular routine:

Dead Rows with a Barbell

While gripping a barbell underhanded set your feet about shoulder width apart with your toes pointed forward. With your knees bent slightly and your shoulder blades pinched together, bend forward at your hips until the barbell is rested just above the kneecaps. Once you reach this point, pull the bar to your bellybutton focusing on keeping the back nice and straight and elbows straight behind you. After touching your bellybutton, slowly return the barbell back to your knees. Finally stand back up squeezing the glutes tightly to take some of the pressure off the lower back. Repeat the entire motion.

Bent Over Rear Deltoids with Dumbbells

With your feet shoulder width apart, toes forward, knees slightly bent, and shoulder blades pinched tightly together, bend forward at the hips until the dumbbells are hanging in front of your knees. Once in position, bend the elbows slightly and raise the arms perpendicular from the body until you get to shoulder height. Make sure to leave the elbows in the same position throughout the entire motion of the arms. Once you reach the top of the motion, slowly lower the arms back to their starting positions. After finishing exercise repetitions, stand back up in the same manner as the Dead Rows.

Superman on a Stability Ball

With the stability ball in front of you on the floor, kneel down with your knees just behind the ball. Lay forward with your chest supported by the ball. Push off your knees so that all your weight is supported by the ball and your toes. As you extend your legs straight, also extend your arms above your head. The end position should look like Superman flying through the air. Return to starting position and repeat. When adding these exercises to your current routine, do from two to four sets for eight to twelve repetitions each set. Start light on the repetitions and weight. You should only do two sets for eight repetitions each set for the first couple workouts. After the first couple workouts, try to add a few repetitions, then sets, and finally weight. Do not increase weight until you have mastered the sets and repetitions.

Free Workout for Men

In order to burn calories and increase muscle mass, it is recommended that the following weightlifting exercises are implemented: shoulder, chest, and leg press, as well as squats. You should adhere to the following advices to ensure that you are performing your workouts appropriately:

  • Concentrate on form
  • Utilize multi-joint movements
  • Master the technique
  • Begin warmup sets
  • Allow each muscle to do its own work
  • Limit the number of sets
  • 10-minute cool down
  • Allow up to 10 days rest between workouts
  • Perform cardio workouts after weight-training exercises
  • Keep a record of your progress
  • Alternate use of equipment
  • Work different muscle groups every session
  • Consume up to 3,000 in calories a week

Whether you exercise on your own or use a personal trainer, begin slowly and work up to a comfort level before advancing to the next phase. It is advisable to begin training on the large muscles first, then moving on to the smaller muscles as the energy required for them is less. In addition, to avoid injury the best advice is to always pay attention to the messages your body is sending out. If you are tired, stop; if your back is hurt; stop. Use your common sense, don’t try to over exert your body.

Finally, stretching before the workout to warm your body and stretching after the workout to cool down are two very important routines to remember. Stretching will reduce the risk of injury during a workout.

Get Fit With Online Fitness Center

Keeping this technological transformation of health and fitness needs in mind Ipod Fitness Center launched an amazing application that gives better watch of fitness tracking to an iPhone or iPod touch user. The Ipod Fitness Center is a virtual fitness center powered by VitaLife Networks, a First Coast Florida company that supports the health and wellness needs of its members and customers.

The Ipod Fitness Center is an online fitness center and social networking community that is based on the iPod Nano and Nike+ Sensor technology. It was created in support of the iPod and Nike+ products and takes the technology a step further by creating an environment of fun fitness and accountability. Members are encouraged by others to stick with their exercise program.

This high demand application is named as “iPhit” helps the user to track walking or running exercises using their iPod Nano and Nike+ iPod Sensor kit. A sensor is placed in user’s shoe and linked with the iPod Nano to track all run or walk events. This information is then sent by iPhit application to user’s IPhone in easy to use and read format.

The iPhit home page displays the Runs, Challenges, Goals, Nike Community that are available on the Nike+ website. There are different events to encourage members it achieve their goals. Monthly targets called PARTIs are set as bench mark, which held to keep members accountable to themselves and others to meet their fitness goals.

Most of all, fitness is made fun with fellowship, exercising with others across the country, friendly competition and prizes! In addition, the Ipod Fitness Center can be accessed directly from the iPhone. One can make purchases of the nutraceutical quality supplement and other products to support a healthy lifestyle with one click purchases – right from the iPhone!

To access iPhit from your iPhone, simply visit. You can also run iPhit from your desktop pc – but you must be using the Firefox or Safari web browser.
Membership is free.

Lose Neck Fat

A thick neck could be caused by being overweight, or by genetic predisposition. In the latter case the only thing you can do is exercise the neck muscles to tighten and tone them.

Because you can’t spot reduce fat or weight loss, you must implement an overall body diet and exercise program. Your diet should consist of high fiber complex carbohydrate foods, lean meats, unsaturated fats and plenty of water, while avoiding sugars and saturated and Trans fats.

Whole grain breads and cereals and brown rice, and yams are all high fiber, complex carbs foods. Leafy green vegetables are and excellent source of fiber. Eat raw or lightly steamed vegetables to preserve nutrients and stay away from butter, dips and fatty sauces. The closer vegetables are to their natural state, the better they are for you.

Boxed and frozen meals often aren’t as good for you as they may claim. As with fast foods, they are usually high in Trans fats, sodium and sugar, not to mention that they are loaded with fat calories. If you must eat fast food, order a salad. Many fast food restaurants now carry delicious salads, and although the meat is often treated with preservatives before freezing for shipment, you can choose not to eat it or cut sodium from your other meals.

Lean meats and fish are good sources of protein needed for building strong muscles. Fatty fish, such as salmon, mackerel, tuna and herring contain omega-3 fatty acids that actually help lower triglycerides. Fish should always be eaten fresh and not canned, because processing adds sodium and fats that you should avoid. Battered fish sticks and filets, virtually all processed fish, have high sodium content, and Trans fats are used to make it crispy. Again, as close to natural as possible is the rule.

There are good fats and bad fats. Saturated fats are those that are known to increase your risk for diabetes, heart attack and stroke. Shortening, stick margarine, animal fats (other than fatty fish) and butter are all high in saturated fats. Mono- and polyunsaturated fats are better for you, but like all fats, they contain twice the calories as other foods. Good sources of unsaturated fats are avocadoes, vegetable oils and soft margarines, mayonnaise and olive oil. These should make up 20% of your low fat diet calories.

Can you imagine trying to target the neck for aerobic exercise? Instead, anaerobic exercises are recommended for tightening and toning these muscles. Resistance training head presses using weights or neck stretches will do the trick, and there are also Pilates movements that work.

All in all, instead of trying to lose fat from just one part of your body, go all the way and lose it from your entire body! If you don’t, you’re wasting your time and effort. If you do, you won’t regret it!

Online Workout Programs

First of fall, write out what you want to accomplish by the end of it. There is nothing that kills a goal faster than not having it written doing on paper. This is why the vast majority of people fail to ever achieve their fitness target. Knowing it in your head is not enough;

Most importantly, when you have written your goals written out, make sure to place them in an area you can view them often. When the going gets tough, often times just a mere glance at the goal and what you want to achieve by the end is enough to rejuvenate you and keep you going.

Another important tip: make sure your goal is measurable. Don’t just say, “I want to get in shape”. There is no way of measuring this. Instead, you might say, I want to lose 25 pounds by the end of the year, or I want to shave 1 second off my time in the 40 yard dash.

No matter what your goal may be, make absolutely sure it is clearly measurable so that you know where you stand in relation to it. Also, set a date for which you choose to accomplish it by. This way, you can track your progress and is it easy to tell how close you are to achieving it.

Once you have the goal in place, find the best online workouts programs to help you achieve that the fastest. For instance, if your goal is to lose 25 pounds by the end of the year, a running program or cardiovascular workout will probably be best. Always make sure the workout you choose will get you to your goal the fastest.

Many people balk at the beginning because there are so many different workouts available, they don’t know which one is best for their health. When you have your goals in place, making this decision becomes easier than ever.

Here’s the most important step: once you have your goals mapped out, and have a plan in place, just get started. Many people wait until the perfect time to start something, such as when the kids are back in school, when they have more time, money, etc.

Why put off something until tomorrow that can be done today? To sum up: map out your goals, choose the best online workout programs to help you achieve that, and get started. Follow these steps, and you will live a long life of health, peace and happiness.