Introduction

Pectoral exercises – yes, these are the ones that every aspiring bodybuilder wants to work on. And yes, the reason for this enthusiasm is because they (pecs) are not easy to build as several folks have found out.

Bigger pectoral muscles is a sign of manhood, and a muscle group that is much more visible that the other muscle groups. And so if you don't your shirt off very often, that means that you are inhibited by the syndrome (humorously known as) man-boobs.

But no worry, if you do have them, exercises for pecs (along with cardio) will bring improvements sooner if not later.

But let's understand the pectoral muscles first, before we move on to exercises that will help people build bigger and better pecs, which is basically the bulk of the muscles on any man's chest.

Pectoral Muscles

The pectoralis major and pectoralis minor are the two muscles that both men and women have, and while it's preferred (by men and women, of course) that women have large chests, this socially appealing paradigm for women does not apply to men.

It takes on a thick, fan-shaped form when fully developed, and you can look at the pecs of some bodybuilders such as Arnie and so on and so forth to understand what it should look like at its best.

While the main role of pectoralis major is to move the upper arm across the body while also keeping the arms attached to the body (as funny as that sounds!), the pectoralis minor works to move your shoulders forward, best indicated when you shrug your shoulders.

So this should clue you in on the kind of exercises that work best to strengthen this muscle.

Pectoral Exercises – The best of the lot

Since most of these exercises are best learned when watching a video, take a look at the Youtube links provided to study each of these exercises.

1. Dumbbell Press (with variations)

There are three variations that come with the dumbbell press which is the:

(a) Flat Dumbbell Press

Equipment: flat bench, dumbbells

Execution Instructions (video): Dumbbell Bench Press

(b) Incline Dumbbell Press

Equipment: Incline Bench, dumbbells

Execution Instructions (video): Incline Dumbbell Press

(c) Decline Dumbbell Press

Equipment: Decline Bench, dumbbells

Execution Instructions (video): Decline Dumbbell Press

2. Dumbbell Flyes (with variations)

a. Normal Dumbell Fly

Equipment: flat bench, dumbbells

Execution Instructions (video): Dumbbell Flyes

b. Incline Dumbbell Fly

Equipment: Incline Bench, Dumbbells

Execution Instructions (video): Incline Dumbbell Flyes

c. Decline Dumbbell Fly

Equipment: Decline Bench, Dumbbells

Execution Instructions (video): Decline Dumbbell Flyes

3. Push-ups (with variations)

Equipment: None

Execution Instructions (video): Pushups for the beginner

*NOTE: These videos have been handpicked with their instruction that are important to follow carefully. So watch them before you try them at home.

Things to remember

You have to understand that results won't show themselves immediately, and if one should get into working out, they should do so for the long term for an enjoyable experience. Well, it was someone who said that it isn't the destination that counts but the journey. So think long term fitness…

In Closing

Always remember to do cardio along with any form of anaerobic exercises… they're far more effective that way when it comes to burning fat and building muscle. And with these exercises you can kiss your manboobs goodbye…

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Introduction

If you enjoy working out, then there are some sports that can inspire you to lift more and better. For example, I love watching this not-so-robust chap who has an impressive list of records at the Olympics weightlifting competition who has represented Greece in competition: Pyrros Dimas.

And trust me… to get to that level… you have to make friends with the barbell weights with the kind of fierce competition that only the Olympics can bring together.

But let's get back to basics for now, as one has to start all the way at the bottom in order to get to where Pyrros has reached, and that can only happen if you keep at it.

Is the form of Barbell Exercise a dying art?

Since most of us in the modern world will know what a barbell looks like and how it should be used, I'm not going to insult your intelligence but get to the part where it should be obvious how machines are taking over the domain of dumbbells and barbells at the gym.

According to an interesting article that I read just recently, the advantages of weight training using barbells are numerous as it builds strength for the user like no other. There's no other routine like the barbell fitness workout that builds absolute (read: maximum) strength for the user. (There I said it again!)

Of course, with the ability to add more weight as you progress from 'strength to strength', fat won't even be difficult to lose anymore nor will that coveted six-pack abs that most people wish for but can't get around to doing become that unachievable fitness goal.

The only caveats that one can find with using a barbell is the risk of injury if one is not careful, and even that can be minimized by using a 'spotter'. Finally, if you prefer to work out on your own, then buying barbells can cost a decent sum with the weights and a bench and so on and so forth… but of course, it will be worth the cost when one makes an effort to use them regularly.

Now, for the folks who are just getting started with barbells, here is a sample workout that one can begin with.

Sample Workouts – Barbells

I. Sample Workout #1

This workout is a simple one, that should take about 10 minutes or so as each only one set of 12-15 reps need to be performed for this one. Perform this routine three times a week, and rest for one day between each time to want to work out. And very importantly, remember to rest for 45 seconds between each exercise here.

Here are the list of exercises:

1. Deadlift

2. Incline Push-up

3. Bent Over Row

4. Reverse Curl

5. Press Crunch

II. Sample Workout #2

This routine is for 20 minutes, three times a week. Remember to rest for a day between each workout while also resting for 45 seconds between each exercise. And just one more thing, one should complete 2 sets of 10-12 reps each before moving to the next one.

Here is the list of exercises:

In Closing

Just remember that the benefits of working out with barbells are most effective in the long run when it comes to generating strength, and doing that whole 'Pyrros' thing that you'd like to do.

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Dumbbell Workouts

1. Learn the right technique: When you lift weights, even if they’re light dumbbells, the wrong technique could cause sprains and muscle pulls. You may not be able to afford a personal trainer or even a gym membership, but there are websites that offer tutorials and tips on the right way to work out with dumbbells. You could also learn from friends and family members who are workout enthusiasts the right way to use dumbbells.
2. Don’t overdo the weight: It’s ok to be enthusiastic and eager to work your muscles, but if you start out with the heaviest ones, you’re going to end up either dropping them on your feet or spraining a muscle trying to lift more than you can. So start out with the lightest dumbbells you can find before moving on to heavier alternatives.
3. Do the “drop set”: If you’re working out with heavy dumbbells and cannot complete your reps because your muscles are aching, put them down and use a lighter pair that you have at hand. This prevents wear and tear and injury on your muscles.
4. Pick them up correctly: When you’re picking up the dumbbells or laying them down, don’t bend from your waist down; instead, go into a half squat and lift them using your thighs for leverage. If you use your back, you could end up with a serious injury if the dumbbells are too heavy.

Choose dumbbell exercises that you’re comfortable with and which tone and strengthen the parts of your body that need firming up. Once you’ve learned a certain set of exercises, it’s easy enough to go through them for just 30 minutes or so every day. However, remember to follow the right safety measures when performing your dumbbell workouts in order to prevent injury which could put you out of action.

This guest post is contributed by Maryanne Osberg, who writes on the topic of RN to MSN Online Programs. She can be reached at mary.anne579(AT)gmail(DOT)com.

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Introduction

I love the fact that when people talk about exercise, their minds automatically turn to a membership at a health club or gym. (A spa… that I understand!) And it makes me wonder why do people think that the gym is the ONLY answer.

For a while now, people have been lining up to make hefty payments and never really getting to the gym after work to use it to the extent of the payments made. Of course, there are the proverbial excuses that work as a defense mechanism…

A Workout without Weights?

So when did exercise have to be a thing riddled with restriction?

Since when did free weights and and the like that are commonly found in every gym become such an important implement for exercise?

And when the idea of a "picture perfect" body become so important as opposed to gaining in strength and endurance?

The truth is that exercise is merely defined as "stress on the body" which results in building muscle. This stress could mean even using your own body weight or using none at all.

This type of exercise is more than enough… not unless you are planning to win the Mr. Olympia seven time and have the words "I'll be back…" carved on the pavement in front of the Chinese Graumann Theater just like Arnie has!

And if you just…errr … what I meant was that it all depends on how much you want to achieve with exercise and how soon.

As most folks haven't even gotten started, here are a few alternatives that can get you started without making any expensive payments or which will take a large slot of time out of your day.

One of the alternatives… Calisthenics

For this type of exercise, one needs to only use their body weight as 'resistance' as opposed to using 'normal weights' that are used in the gym. And this means that it can be performed anywhere, and is not just restricted to a gym like those exercises dependent on weights are.

So let's look at the types of exercises that can be done for the upper body, lower body and the abdominals:

For Upper Body exercises, one can do push-ups or wall push-ups or pull-ups while for the lower body, one can do different squats and lunges (without the weights, of course). For your abs, you can start with crunches and reverse crunches.

Sample Workout #1:

I. Handstand Pushups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bench dips 1-3 sets, max reps
IV. Free Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

Sample Workout #2:

I. Push-ups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bar dips 1-3 sets, max reps
IV. Hindu Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

One of the biggest advantages of this type of training is that doing only a few exercises one can burn a lot of calories while taking care of almost several muscle groups while covering a wide range of back stretching exercises to everything else.

In Closing

Working against gravity can be a mean task, if you know what I mean, especially if you use weights but when you use your body weight, it gets interesting with a lot of room for improv. Check this video out to see what I mean:

Extreme Calisthenics Part I

Extreme Calisthenics Part II

And in not taking anything away from some of yuppie comments I've picked up from Youtube: this is some sick stuff!

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New Balance Tennis Shoes

New Balance has been renowned for years, thanks to their attention to every aspect of a running shoe, from stability to cushioning to motion control.

Most people who try this brand never look back, and for good reason.

The spend tons of time and money making their shoes just right for each individual.

I'm really looking forward to their upcoming foray into the barefoot training market, as they've announced they already have a very lightweight shoe in the works that mimics barefoot walking and running.

I'm already a big fan of the Nike Free, but I can't wait to see what NB comes up with, since I've almost always had at least one pair of their shoes in my closet.

The choices from Sears are excellent in terms of style and comfort, and it's great that they are reaching out to a bigger market with lower prices.

So, make sure you check for your next new balance tennis shoes next time you're at the mall.

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Barbell Curl

Performing the Barbell Curl Correctly

Before attempting to benefit from every angle, it is perhaps useful to ensure that the technique employed to perform the barbell curl is correct. Grasp a barbell palms facing up, hands spaced shoulder width apart and standing with your back straight and legs giving you a firm balance. Look ahead and with the bar down, take a deep breath and curl the bar up to your chest. Don’t rest at the top and lower the bar again while breathing in. You have just completed one rep.

Using the Right Barbell Weight

This is an exercise where it is very easy to cheat, maybe even without realising it. By bending backwards, you are no longer pulling the weight up with your biceps exclusively. You are also shortening the distance the bar is travelling to reach your chest. Another common way to cheat, especially when lifting heavy is by bending the legs a little, or a lot if you have taken more than you can handle. Because cheating is so easy and so surreptitious, you would have to spend a considerable amount of concentration on trying not to cheat, instead of trying to focus on lifting the weight with your biceps. An easy way around this problem is to stand against a wall, leaving just a few centimetres between your feet and the wall. In order to give your arms clearance, stand against a column or protruding wall. That way, you can give all your attention to lifting the barbell weight.

Variations: EZ-bar, Incline Curl, Reverse Curls

One of the most interesting aspects of the barbell curls is the scope for varying it. First, if you find the straight barbell bar uncomfortable, do not hesitate to use the EZ-bar. With the latter, your wrists are in a more natural position. The more comfortable you feel, the heavier you can potentially lift.

Using either bar, you have the possibility to experiment which grip works best for you. Do you prefer a narrow grip to the extent that your hands are touching each other, or do you prefer a much wider grip beyond shoulder width? The emphasis on the biceps belly changes according to the spacing of your hands, with the internal head being more recruited with a wider grip and vice versa.

The barbell curl remains a cornerstone of exercises to build muscles in your arms. Instead of doing it repetitively without the full benefit of it, learn as much as you can about it and apply to your advantage, before moving onto other variations such as the incline curl or reverse curls.

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Introduction

This chap called Brandon James Beckrich is just fabulous. He was photographed for the last issue of the IronMan Magazine. Seriously, man… he looks great. Period.

When it comes to personal motivation for one to start working out, the approach that is taken is normally an anaerobic one which results in the weight lifting aspects being completely ignored. The bottom line of any successful training regimen is the adequate balance of both aspects comprising aerobic and anaerobic training.

Aerobic & Anaerobic training

When one thinks of the word 'aerobic', it is based on the principle that one "needs air" to perform this form of exercise, while 'anaerobic' simply means the opposite, that is, without air.

And so if one compares exercises such as aerobics, cycling, swimming, running, walking in comparison to weight lifting, the difference is pretty obvious. From the benefit point of view, weight lifting training gives people strength while aerobic exercises gives people stamina, and hence it is imperative that one should adopt a regimen that has a bit of both.

If one has to further compare these two types of exercises, it should be noted that for aerobic training, one has to use air to provide energy as the exercises listed above results in energy required for long periods of time whereas anaerobic exercises like weight lifting has one lifting heavy weights and which in turn, requires short bursts of energy.

If you complete a routine which has both these elements, you'll see the differences between the two for yourself!

Weight Lifting Workouts

Normally, it has been men who prefer to lift weight as it helps them get that all-important large biceps that gives that alpha-male image in society while women prefer to go for the aerobics element. However, as both elements (strength & stamina) are imperative to one's health, it bodes well (and I reiterate!) that both of these should be incorporated into your workout plan, not forgetting the nutrition aspect as well.

And so since we are highlighting the importance of weight lifting workouts, let's look at a few precautions and benefits as well.

Precautions and Benefits of Weight Lifting Workouts

Now before one begins working out using weights, here are four things that they should keep in mind:

a. Learn the right technique

b. Do a single set of repetitions

c. Start slowly

d. Take time to rest

If you keep these precautions in mind, one can derive benefits in two broad categories:

1. Wellness, mind-body fusion and an increase in self-esteem

2. Improvement in medical conditions and injuries

More specifically, these the first set of benefits pertain to staying physically and mentally fit, increasing bone density, sterngth and balance, preventing disease, longevity of life, socializing and having fun, enjoying yourself in participating in a sport-like activity while finally developing a physique that will give you that Greek god status in the real world.

The second list mentioned points to curing diseases that have no medicinal cure such as diabetes, cancer, metabolic syndrome and even heart disease, and if you don't have any of these diseases, weight lifting seriously reduces the risk of doing so.

In Closing

The self-esteem factor in having a good body is the greatest boost and all and it encourages you to work out more (using weights), and so keeping this in mind, one can pursue a workout that contains weights for added benefits to their aerobic routine, whether man or woman. Look at Brandon, and you'll understand why!

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My fiancee is a huge fan of BiggestLoser, so of course, I've been drawn in and tend to watch most of the episodes with her ever since the 2007 season:

One of the trainers from the show, Bob Harper, released a 4-DVD home-training course, so we decided to check it out.

Each DVD of the "Inside Out Method" set focuses on a separate, but complimentary, topic and focus of training.

The self-explanatory titles are as follows:

"Bob's Workout"
"Pure Burn, Super Strength"
"Body Rev, Cardio Conditioning"
"Yoga For The Warrior"

BiggestLoser Trainer Bob

The first two were my favorites, while the latter two were my fiancee's favorites, so it worked out perfectly, and it shows there really is something for everyone in this set.

Bob's passion and knowledge shine every minute he's on the screen, because he's got that perfect mix of strict and supportive.

He won't let you quit, but he won't let you down.

I'm looking forward to working many of these new exercises into my routine, and while I'm not trying to be the BiggestLoser, there's several tips in here that will align perfectly with my goals.

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Itchin' for a Tennis Link-up?

Most importantly, these opponents and fellow players must be nearby, so you can play together on a regular basis.

Sure, you've got your tennis-playing friends, and maybe even a few pick-up games at the local court, but what if you had access to an entire pool of local tennis players looking for a great well-balanced match?

That's where Juump comes in, as they've provided a free service where you can post your tennis profile, or browse others' pages to find a compatible partner.

It's like online dating for tennis players, without the corny commercials and ads:

"Looking for hot tennis players in your neighborhood?"

Whether you've mastered all the professional tennis techniques or you're still just learning the tennis terms and scoring lingo, Juump can link you up with a similar player.

No matter where you are in the United States: east coast, west coast, midwest tennis, just enter your zip code and view local players right away.

Go try it out now and get your tennis link on!

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After posting her pics here on FitBuff for the last few weeks, Alley decided to start her own website, so her progress pics and stats on now on her new health and fitness blog here:

Here are this week's progress pictures and measurements for me…

Height: 6'3"
Weight: 173.2 pounds (+0.8 lb from last week)
Waist: 31.25 inches (+0.05" from last week)

How to Get Abs

My eating was a lot cleaner this week, though still not perfect.

I managed to gain almost a pound, and my workouts are now officially ingrained in my daily schedule again after passing the one-month mark.

We're gearing up to go on vacation this Friday, first to Myrtle Beach for 6 days, then Disney World for 4 days, so it will be challenging to stay relatively healthy, as far as eating while we're gone, but we're definitely going to try to limit an all-out setback, because 10 days is a long time.

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