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CHEST BEGINNER

FOR MOST GUYS, “CHEST DAY” IS the best day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialised training down the road.

Some things to keep in mind...

>> As a beginner, err on the light side when choosing a weight. If you can’t finish the listed reps, it’s too heavy.

>> As a note for here and throughout the issue, if you see a decreasing rep scheme, pyramid up the weight each set; if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

SMITH-MACHINE INCLINE PRESS

START: Position yourself on an incline bench (about 45 degrees) so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.

MOVE: Press the bar straight up, stopping just short of elbow lockout. (Feel your pecs contract to bring your arms up above your torso.) Pause at the top and lower the bar under control to your upper chest.

10 MUSCLE&FITNESS DECLINE

BARBELL PRESS

START: Lie back on a bench set to about a 30–40 degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.

MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

#1 EXERCISE SETS REPS

Smith-Machine Incline Press (or) 3 15, 12, 10 Decline Barbell Press* 3 15, 12, 10 Machine Pullover 2 10 Pec-Deck Flye 2 10 Push-Up (or) 2 10 Parallel-Bar Dip* 2 10

* On your first and last exercise, switch back and forth between the two listed options, workout to workout.

MUSCLE&FITNESS 11 ROBERT REIFF MACHINE PULLOVER

START: Sit in a pullover machine, grasping the handles with both hands while placing your elbows against the elbow pads.

MOVE: Bring the handles down in front of your torso, pause for a moment, then return back to the start under full control. To keep your pecs active, put more emphasis on pushing the bar down with your hands, rather than leading with your elbows pressing against the pads. In addition, actively flex your entire chest as you pull the bar down; using this “flexing” technique on all your chest exercises will help you develop the mind/muscle link that in time gives you pinpoint control over your muscles and their actions.

PEC-DECK FLYE

START: Sit in a pec-deck station, placing your elbows and forearms on the pads. For best results, position your arms so that your elbows fall just below your shoulders, and limit the stretch to just behind your chest. MOVE: Squeeze your pecs to bring the pads together in front of your chest. Flex your chest hard at the moment in the exercise when your elbows are together and always lower the weight under strict control. Don’t bounce.

PUSH-UP

START: The traditional “drop-and-give-me- 50” push-up is done with a flat back and hands just outside your shoulders (on steps or the floor).

MOVE: Press to full extension, keeping your elbows pointing out, and lower under control. Don’t sag in the middle.

PARALLELBAR DIP

START: Grasp the bars with your arms extended and locked. Lean forward, bend your knees and cross your legs.

MOVE: Keep your elbows out to your sides as you lower yourself down, dropping until your upper arms are about parallel to the floor. Squeezing your palms toward each other in an isometric fashion, begin pressing back up until your arms are again fully extended. Be sure to keep leaning forward or the exercise focus will shift more to your triceps.

12 MUSCLE&FITNESS CHEST 15-MINUTE DO YOU ALWAYS FIND YOURSELF

short on time? No problem — we give a 15-minute workout for every bodypart in this issue, starting with chest.

>> The first two exercises and the last two are compound sets, which are two exercises for the same bodypart done back to back with no rest in between. For instance, on your first set you’ll do the Smith-Machine flat-bench press for 12 reps, then immediately pick up two dumbbells for 8 reps of the neutral-grip flat-bench press.

>> Rest 30–60 seconds between

compound sets (by the way, this general guideline applies to all compound sets within this book).

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Introduction

Kettlebell is one of the exercises that most people regard as cool and interesting. If you have not seen a kettlebell before, you may be curious how it looks like. Well, it's pretty straightforward. It is a black cannonball with a handle that is cast of iron. While there are so many other workout tools that you can employ to achieve your health goals, kettlebell training has many unique health benefits if you choose to incorporate it into your workout routine.

Part of what makes kettlebells exercises mystical lies in its origin. They were popularized in Russia in the 18th century. During this time, the kettlebell was used as counterweights when measuring things like cereals and other dry products.

Soon enough, the farmers started challenging each other to lift the heaviest kettlebells and eventually, they found their way into the hands of strong circus men. After the Second World War, the Soviet Red Army took up the kettlebells in training their soldiers and later in the 1970s, lifting kettlebells was declared an official sport.

While kettlebells have been around in the US for over a century, they have enjoyed its fair share of resurgence and eventually found their way into the gym and fitness stores. It comprises a bell, a handle, and horns. The bell, in this case, refers to the round cannonball shaped weight, and the handle is what connects the kettlebell by simply sloping downwards on each end, hence referred to as the horns.

It is this design that makes the kettlebell quite a unique tool. You may be thinking “what is the difference between kettlebells and dumbbells?” Well, one thing that you have to take note of is that unlike the dumbbells in which the handle connects two weights that are evenly distributed and lies at the center of them, the kettlebell’s center of gravity is usually offset from its handle. This is mainly because it rests several inches away from the center.

It is also important to note that with a kettlebell, it is quite easy to grasp it by the handle, bell end or horns. It is the mainstay to grip the kettlebell by its handle. However, when it comes to certain exercises like squats, it is much easier to grasp them by the horns. To achieve a greater grip on certain poses like rowing, it may be better if you hold the kettlebell by the bell itself. This is because it will help force the hand to squeeze harder to prevent slipping.

Chapter 1: How To Choose A Kettlebell

According to a study conducted at the University of Wisconsin-La Crosse, there are so many ways in which you can choose a kettlebell. Mostly, the kettlebells vary in designs. There are those that are coated with rubber to protect the floors from the resulting impact. Other designs are designed specifically for competitions. Such kettlebells have a straight handle and are uniform in shape and size irrespective of the weight.

Over the years, some manufacturers have designed kettlebells with a concave face for ergonomic factors. Others like the newfangled kettlebells work the same way as dumbbells, which means that they can be loaded with plates for weight adjustments with just a single implement. For instance, kettlebell swings and getups are said to get the heart rate up and burn more fats in the same manner a cardio machine does but can do more in re-enforcing good mechanics.

Therefore, if you plan on buying your first kettlebell, it is important that you do the test before making the purchase. Start by holding up your hand and touch your thumb to the tip of your pinkie. Take note of the channel that forms on your palm. This is the point at which the kettlebell handle is supposed to rest most of the time. That is from the outside knuckle of your index finger down to the opposite side of your wrist in a diagonal orientation.

Follow this by picking up the weight and then holding the handle in the middle so that it fills the channel. Ensure that the bell rests on the back of your forearm and that the wrist at this point is straight. It is important that it does not impinge on the boney profile of your wrist. If at some point you pick up the kettlebell and it rubs against the bone protruding on the lateral side of your wrist, then this means that the weight displacement from the handle is not ideal. In other words, there is a high risk of you getting injured.

The best safety tip at this point is for you to avoid choosing a kettlebell that has a thick handle. You will realize that Onnit's handles have a diameter that is a little over an inch. This is enough when it comes to working your grip strength, while not causing unnecessary fatigue.

When performing an exercise like a swing, there is a possibility that you will be making so many reps in a single workout. The key here is to ensure that your grip does not burn out. This is mainly because it is counterproductive from a technical standpoint. When the grip is overworked, there is a chance that you will see a whole slew of mechanical problems that will occur. As for how much weight you should begin with, men can typically lift 16 kilos while women can lift 8 kilos.

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Foreword

There are tons of reasons why obese or overweight people try to lose weight. Some want to be healthier, to feel and look better while others want to have more energy to accomplish their daily tasks.

No matter what the reason is, healthy weight management and successful weight loss depend on sensible goals as well as expectations. If you set goals for yourself, it is not impossible to meet them and have the chance to maintain your weight.

Anyone can lose weight effectively. Get to know all your needed information here.

Wonderful Weight

How To Maintain The Weight Loss From Your New Year’s Resolution

Chapter 1:

Weight Loss Resolutions Basics

Synopsis

Weight loss is the term that is on many people’s minds. Some need it for medical reasons and others for aesthetic purposes.

While there are many solutions available in today’s market and advice can be found easily over the internet, achieving weight loss goals is totally a different matter. People struggle to lose weight mainly because of wrong expectation and misguidance due to the different product marketing.

Before you rush and start on your weight loss plan, consider the weight loss basics first.

The Basics of Weight Loss

Decreasing one’s pounds is one aspect of an effective and successful weight loss. This is the main idea that everyone can relate to. It is also measurable and can bring visible results. The words “weight loss” convey these notions.

Losing weight revolves on various important aspects including restoring and improving one’s health, staying on the track to achieve all your weight loss goals, and transforming and keeping a leaner body. For you to achieve successful weight loss, you have to keep in mind the weight loss basic principles. These include the following:

- Lose fat
- Stay motivated
- Gain muscle

In order for you to be successful, you have to take note that you need to make extra effort as there’s no shortcut in shedding those unwanted pounds of yours.

Lose Fat: Diets Can Help You

Eating correct and healthy balanced diet is important when losing weight. Choose and follow a diet that is rich in fiber and protein and low in refined carbohydrates.

Once you have increased your intake of fiber and protein, you will lose your weight gradually and your strong muscles will develop. Also, if you consume less refined carbohydrates, you get rid of piling calories, which don’t provide the needed nutrients of your body.

Gain Muscles: Do Some Workouts

When losing weight, gaining muscle can help. It is because fat will be burned to provide you the right you the right energy in which muscles require in staying alive. It’s interesting to note that a pound of fat requires only three calories while a pound of muscle needs 75-150 calories every day to work. Therefore, if you want to see results when losing weight, it’s imperative that you do workouts.

You can consider any exercises or workouts. But, anaerobic and aerobic exercises are essential for your body to work harder. For better results, alter your exercise routines to maintain the stimulation of your body.

Some consider weight loss programs just to do workouts. There are even others who enroll to a gym class. You don’t need to spend a huge amount of money when doing workouts. You can do workouts at your home. Just choose those exercises that will not require gym equipment.

When doing workouts, take it seriously and stick on your plan. Learn to be motivated. Exercising regularly with consistency and commitment is a must. Do not make mistakes and expect for quick results like most people do. You have to take note that it also takes time to see results.

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Chapter 1: Physiology of Stretching 3

1 Physiology of Stretching

The purpose of this chapter is to introduce you to some of the basic physiological concepts that come into play when a muscle is stretched. Concepts will be introduced initially with a general overview and then (for those who want to know the gory details) will be discussed in further detail. If you aren't all that interested in this aspect of stretching, you can skip this chapter. Other sections will refer to important concepts from this chapter and you can easily look them up on a "need to know" basis.

1.1 The Musculoskeletal System

Together, muscles and bones comprise what is called the musculoskeletal system of the body. The bones provide posture and structural support for the body and the muscles provide the body with the ability to move (by contracting, and thus generating tension). The musculoskeletal system also provides protection for the body's internal organs. In order to serve their function, bones must be joined together by something. The point where bones connect to one another is called a joint, and this connection is made mostly by ligaments (along with the help of muscles). Muscles are attached to the bone by tendons. Bones, tendons, and ligaments do not possess the ability (as muscles do) to make your body move. Muscles are very unique in this respect.

1.2 Muscle Composition

Muscles vary in shape and in size, and serve many di erent purposes. Most large muscles, like the hamstrings and quadriceps, control motion. Other muscles, like the heart, and the muscles of the inner ear, perform other functions. At the microscopic level however, all muscles share the same basic structure.

At the highest level, the (whole) muscle is composed of many strands of tissue called fascicles. These are the strands of muscle that we see when we cut red meat or poultry. Each fascicle is composed of fasciculi which are bundles of muscle bers. The muscle bers are in turn composed of tens of thousands of thread-like myofybrils, which can contract, relax, and elongate (lengthen). The myofybrils are (in turn) composed of up to millions of bands laid end-to-end called sarcomeres. Each sarcomere is made of overlapping thick and thin laments called myolaments. The thick and thin myolaments are made up of contractile proteins, primarily actin and myosin.

1.2.1 How Muscles Contract

The way in which all these various levels of the muscle operate is as follows: Nerves connect the spinal column to the muscle. The place where the nerve and muscle meet is called the neuromuscular junction. When an electrical signal crosses the neuromuscular junction, it is transmitted deep inside the muscle bers. Inside the muscle bers, the signal stimulates the ow of calcium which causes the thick and thin myolaments to slide across one another. When this occurs, it causes the sarcomere to shorten, which generates force.

Chapter 1: Physiology of Stretching 4

When billions of sarcomeres in the muscle shorten all at once it results in a contraction of the entire muscle ber.

When a muscle ber contracts, it contracts completely. There is no such thing as a partially contracted muscle ber. Muscle bers are unable to vary the intensity of their contraction relative to the load against which they are acting. If this is so, then how does the force of a muscle contraction vary in strength from strong to weak? What happens is that more muscle bers are recruited, as they are needed, to perform the job at hand. The more muscle bers that are recruited by the central nervous system, the stronger the force generated by the muscular contraction.

1.2.2 Fast and Slow Muscle Fibers

The energy which produces the calcium ow in the muscle bers comes from mitochon- dria, the part of the muscle cell that converts glucose (blood sugar) into energy. Di erent types of muscle bers have di erent amounts of mitochondria. The more mitochondria in a muscle ber, the more energy it is able to produce. Muscle bers are categorized into slow- twitch bers and fast-twitch bers. Slow-twitch bers (also called Type 1 muscle bers) are slow to contract, but they are also very slow to fatigue. Fast-twitch bers are very quick to contract and come in two varieties: Type 2A muscle bers which fatigue at an intermediate rate, and Type 2B muscle bers which fatigue very quickly. The main rea- son the slow-twitch bers are slow to fatigue is that they contain more mitochondria than fast-twitch bers and hence are able to produce more energy. Slow-twitch bers are also smaller in diameter than fast-twitch bers and have increased capillary blood ow around them. Because they have a smaller diameter and an increased blood ow, the slow-twitch bers are able to deliver more oxygen and remove more waste products from the muscle bers (which decreases their "fatigability").

These three muscle ber types (Types 1, 2A, and 2B) are contained in all muscles in varying amounts. Muscles that need to be contracted much of the time (like the heart) have a greater number of Type 1 (slow) bers. When a muscle rst starts to contract, it is primarily Type 1 bers that are initially activated, then Type 2A and Type 2B bers are activated (if needed) in that order. The fact that muscle bers are recruited in this sequence is what provides the ability to execute brain commands with such ne-tuned tuned muscle responses. It also makes the Type 2B bers dicult to train because they are not activated until most of the Type 1 and Type 2A bers have been recruited.

HFLTA states that the the best way to remember the di erence between muscles with predominantly slow-twitch bers and muscles with predominantly fast-twitch bers is to think of "white meat" and "dark meat". Dark meat is dark because it has a greater number of slow-twitch muscle bers and hence a greater number of mitochondria, which are dark. White meat consists mostly of muscle bers which are at rest much of the time but are frequently called on to engage in brief bouts of intense activity. This muscle tissue can contract quickly but is fast to fatigue and slow to recover. White meat is lighter in color than dark meat because it contains fewer mitochondria.