| Both guys and gals strive to have a strong toned midsection but very few of them achieve it. Try these 5 core workout programs to get a tight, strong core. By: Alex Stewart
A muscular and well defined core shows both strength and health. Both guys and gals strive to have a strong toned midsection but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core that you have always been looking for, look no further. In this article we are going to go over the basic anatomy of what makes up the core and list 5 easy-to-follow workouts to help strengthen your midsection. Diet and cardiovascular training will have to be in check for you to see your abs. This article will only focus on the training that goes into building and strengthening your mighty core.   Click Image To Enlarge.Your Abs Are The Eye Catcher For The Opposite Sex.  Abdominals
Rep Ranges The core is made up of primarily fast twitch muscle fibers. Fast twitch muscle fibers are denser than its counterpart the slow twitch muscle fiber, so hard, heavy and explosive bouts of exercise will stimulate this kind of fiber a lot more. This means that core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit up like you've done in the past. Focus on sets in the 8-15 rep range.
Core Strengthening Workout Programs Sample Workout 1:
Sample Workout 2:
Sample Workout 3:
Sample Workout 4:
Sample Workout 5:
Conclusion There you have it - 5 core strengthening workouts. I like to work my core every 2-3 days. Try rotating these 5 workouts into your workout split. These workouts sure will help you get that strong muscular core you are looking for.  Click Image To Enlarge.These Workouts Sure Will Help You Get That Strong Muscular Core You Are Looking For. | ||||||||||||||||||||||||||||||||||
Wednesday, May 25, 2011
5 Core Workouts for a tight Midsection
Monday, May 23, 2011
Baked Eggs with Spinach and Mushrooms
Source: Gourmet
Viewed: 163 times
Date Added: 03/26/10
10 oz baby spinach leaves
¼ cup finely chopped onion
1 garlic clove, finely chopped
2 tablespoons unsalted butter
5 oz mushrooms, thinly sliced (2 cups)
⅓ cup heavy cream
¼ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon freshly grated nutmeg
4 large eggs
2 tablespoons finely grated parmesan
Friday, May 20, 2011
ALPHA MALE ADVANCED WORKOUTS SPECIAL REPORT: SNEAK A BICEPS PEAK!
How did you do with the UPPER CHEST exercises we gave you? Hope you loved them! This week, we want to focus our Report on building better BICEPS PEAKS! Try out these exercises and watch your Biceps Peaks IMPROVE BIG TIME!!!
In our capacities as trainers, we think one of the most common queries in regards to body part troubleshooting is, "How can I get a better peak on my biceps?" And who can blame any aspiring bodybuilder for asking that question? How cool does it look when a bodybuilder hits an arm pose and their biceps literally rise into mountainous knots of gnarly, freakish muscle? The answer is...it looks awesome! However, not everyone can achieve such a dramatic peak on their biceps by simply doing basic curls. The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear because there is a way that EVERYONE can create the illusion of having a somewhat more substantial biceps peak! The key lies in bringing about greater development in a little talked about muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brac hialis appears as a thick knot of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger and larger, it will actually "push" the biceps up higher, which will give the appearance of greater peak! Sounds good, huh?
Now, the problem with effectively stimulating the brachialis is that with most standard curling movements the biceps acts as the main flexor of the upper arm. Yes, the brachialis does get a little work, but it is mainly "just along for the ride." Thus, what you need to do is to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can strut its stuff! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.
The following exercises are custom-made to attack the brachialis, giving you the ability to "sneak a biceps peak!"
Now, the problem with effectively stimulating the brachialis is that with most standard curling movements the biceps acts as the main flexor of the upper arm. Yes, the brachialis does get a little work, but it is mainly "just along for the ride." Thus, what you need to do is to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can strut its stuff! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.
The following exercises are custom-made to attack the brachialis, giving you the ability to "sneak a biceps peak!"
Hammer Curls
Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together or in an alternate fashion, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms' length. Hammer curls can be performed standing or seated (on a regular or incline bench), on a cable with a rope attachment, or even in concentration curl style.
Reverse Curls
These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work very intensely during this movement. Make sure you keep your elbows locked into your sides and wrists straight throughout the set. This is an exercise that should be performed very strictly, thus the need to keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. Reverse curls can also be done on a cable machine, and on a preacher bench as well for an even stricter movement.
Overhead Cable Curls
This unique exercise is one of our personal favorites for a targeted assault on the brachialis. Begin by placing a flat bench in front of a weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack, as the goal here is to make your arms appear more like mountains, not to put a mountain-sized lump on your head! Attach a short straight bar to the upper pulley, lie down, and plant your feet firmly on the floor. Have someone hand you the bar as trying to grab it yourself is a bit awkward on this exercise. Start with your arms perfectly straight and then begin curling the bar both down and back, so that at the full contraction point, the bar is actually behind your head. As you curl you will need to draw your elbows back slightly and tip your head forward just a bit in order to achieve this exaggerated range of motion. At the bottom hold the squeeze for a count and then return the bar under control to the starti ng position. As a variation, this exercise can also be performed seated, facing an upper cable pulley. In this case you would hold your arms straight overhead, and again curl the bar down and back to full contraction.We're sure your biceps peaks will respond to these exercises!
Monday, May 16, 2011
Healthy Eating Tips Your Kids Will Love
Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight.
Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.
With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment.
In short, your kids are eating too much junk.
And who can blame them? Junk food tastes great.
The good news is that healthy food also tastes great. Take these simple tips and transform your child's diet into one that is packed with good health.
If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you'll come up with an endless number of ways to make fruits and veggies fun to eat.
Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.
The easiest way to do this is to stock your house with lots of pure, filtered water. Don't have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.
While I presented these tips as improvements to be made to your child's diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you'll look and feel better.
Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child's biggest role model on how to live, for better or worse.
Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.
With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment.
In short, your kids are eating too much junk.
And who can blame them? Junk food tastes great.
The good news is that healthy food also tastes great. Take these simple tips and transform your child's diet into one that is packed with good health.
1) Add Color
Adding bright and colorful fruits and veggies to your child's plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you'll come up with an endless number of ways to make fruits and veggies fun to eat.
2) Think Whole Foods
Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.
3) Use Wholesome Sweeteners
Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:- Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
- Pure Maple Syrup: Forget the "fake" syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
- Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won't spike your blood sugar like refined sugar.
- Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.
4) Make Smart Substitutions
Kids love pizza and pasta and peanut butter and jelly sandwiches, and that's not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.- Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
- Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
- PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child's day.
5) Ban Sugary Drinks
One of the best things that you can do for your child's good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.The easiest way to do this is to stock your house with lots of pure, filtered water. Don't have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.
While I presented these tips as improvements to be made to your child's diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you'll look and feel better.
Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child's biggest role model on how to live, for better or worse.
Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
Pay Attention
Here's a tip for kids and adults alike. When you are eating, pay attention.
Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?
Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.
Do this and you will quickly reach your ideal weight.
Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?
Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.
Do this and you will quickly reach your ideal weight.
PB&J Makeover
Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use. If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.
However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.
Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!
Servings: 1 Here's what you need:
- Sprouted grain bread
- 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
- 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
- 1/2 of a banana, sliced
- Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
- In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.
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Wednesday, May 11, 2011
Baked Barley Casserole with Mushroom & Squash Slightly crunchy with a mild nutty flavor, pearl barley cooks more quickly than the hulled variety while retaining its high-fiber, low-cholesterol benefits.
INGREDIENTS:
- 1 tbsp plus
- 1 tsp olive oil, divided
- 8 oz mixed wild mushrooms (shiitake, oyster, cremini), sliced (about 3 1/2 cups)
- 1/4 tsp sea salt
- 5 oz butternut squash, peeled and cut into 1/4-inch dice (about 1 cup)
- 1/3 cup diced leeks, white and light green parts only
- 1 stalk celery, finely diced (about 1/2 cup)
- 1 cup uncooked pearl barley
- 1 clove garlic, minced
- 3 1/2 cups low-fat, low-sodium vegetable or chicken broth
- 2 tbsp chopped fresh parsley
- 1 tbsp chopped thyme leaves
- 1/2 cup raw pumpkin seeds
- 1 1/2 oz soft goat cheese, crumbled
INSTRUCTIONS:
- Preheat oven to 400°F.
- Heat 1 tbsp oil in a large nonstick skillet or Dutch oven over medium-high heat. Add mushrooms and salt and cook, stirring often, until mushrooms begin to release their moisture, about 2 minutes. Add squash, leeks, celery and remaining 1 tsp oil and continue to cook, stirring, until mushrooms are brown and squash is tender, about 4 minutes. Add barley and garlic and stir until thoroughly coated and slightly toasted, about 1 minute. Add broth, parsley and thyme and stir.
- Transfer mixture to an 11-cup (2.6 L) casserole dish, cover with aluminum foil and bake in oven until barley is tender and liquid has been absorbed, about 35 minutes. Remove foil, sprinkle with pumpkin seeds and cheese and return to oven. Bake, uncovered, until seeds are toasted and cheese is softened, about 10 minutes.
Nutrients per 8-oz serving (using vegetable broth): Calories: 232, Total Fat: 6 g, Sat. Fat: 2 g, Carbs: 37 g, Fiber: 7 g, Sugars: 3 g, Protein: 7 g, Sodium: 208 mg, Cholesterol: 3 mg
Sunday, May 8, 2011
Cable Built: 8 Moves For Massive Muscle
By: Jessie Pavelka In my many years as a health-and-wellness expert, I've come across a lot of fitness theories. Not many hold up to all the hype surrounding them. Many people swear by free weights, and while it's important to use them as part of your program, cable exercises offer invaluable advantages. For one, the key to healthy and lean muscle is getting a full range of motion from top to bottom, and cable exercises emphasize full, fluid, and controlled movement for complete muscle development. Second, cable exercises place less stress and impact on the joints, ligaments, and tendons. This means you can perform the exercises smoothly, efficiently, and consistently-the perfect opportunity to really focus on the muscles and put the mind where the body is. So it's time to rethink your weight training with 8 cable exercises guaranteed to rock your muscles' world.  Click To Enlarge. It's time to rethink your weight training. Exercise 1: Time to Flye It wasn't until I started integrating the cable fly back in 2002 that I began to get more definition and volume in my chest. It came from the stretch and contraction that cables emphasize. Cable flyes challenge the stabilizing muscles more than the dumbbell flye. The cable version also allows me to target my chest at various angles by adjusting my torso. I also experience a better contraction in the center of my chest, leading to greater definition and striations. The best part-a smooth transition from the minor to major pectoral muscle without having to drop 100-pound dumbbells.
Click Image To Enlarge.Flat Bench Cable Flyes Click Here For A Video Demonstration Of Flat Bench Cable Flyes. Exercise 2: Complete Your Curl How do you get that full bicep peak? The answer is a full range of motion from the very top to the very bottom of the curl movement using cables. For me, cable curls isolate a more fluid curling movement and focus on the muscles being used. To really get definition on the biceps, you have to remember that there are multiple parts make up the entire bicep muscle. With cable curls, simply rotating the wrist allows you to achieve a greater contraction and transition from biceps to biceps brachii, and then to the brachioradialis. Though you can rotate similarly with dumbbells, you lose the efficient and fluid movement that cables provide.
Click Image To Enlarge.Standing Biceps Cable Curl Click Here For A Video Demonstration Of Standing Biceps Cable Curl. Exercise 3: The Total Triceps Extension Here is where you can use cables to add muscle mass to the back of the arms. Triceps extensions can be done from many different positions using a rope, bent-bar, or straight-bar attachment, but the most important key to results is full range of movement and muscle control. By doing cable triceps extensions, you not only get full range, but you can also shift the load to different areas of the triceps in a controlled, isolated manner. The cable triceps extension provides more continuous tension to the triceps than with a dumbbell. The result: more volume, definition, and striations in the triceps.
Click Image To Enlarge.Cable One Arm Tricep Extension Click Here For A Video Demonstration Of Cable One Arm Tricep Extension. Exercise 4: Chopping Wood with Cables? This is the real total body exercise, and it's where cables really show their added value. Cable wood chops allow the weight to remain consistent when performing the exercise and take away the jerkiness that can come when using a medicine ball or dumbbells. It also provides more comfort and greater range of motion than the dumbbell, which is very important for optimal results. Your vertebral column will thank you as well! Exercise 5: Chest Press Performance Cable chest press is a great alternative to the barbell bench press. The cable version gives you the reins to be in control and rotate the wrist in any direction, so you can recruit more muscle fibers and give the joints and rotator cuff some added strength and stability. The cable chest press stimulates good growth and definition in the chest and allows for an easy transition into other exercises. Exercise 6: The Shoulder Press on a String Because of a major shoulder injury, I was forced to start using cables for shoulder press. What I've found is that the cable shoulder press offers more control than free weights. The shoulder and all its corresponding muscles (anterior, medial, and posterior) can be very fragile if put in a compromised position, so being in control of the weight and the movement is crucial. With a heavy barbell or dumbbells, you can lose control and can risk injury. The risk of injury is also amplified if you have to lift dumbbells from the floor to the starting position. The cable shoulder press allows you to work your delts through a deeper range of motion with minimal risk, increasing shoulder mobility and strength at the same time. The cable shoulder press also challenges the stabilizing muscles more than a barbell or dumbbells. This will strengthen and protect your shoulder joints. Exercise 7: Kick Your Triceps into High Gear I was one of those people who had to work their ass off to get good triceps. My Biceps weren't too hard. But triceps? The bane of my existence. But I found that cable kickbacks worked great for adding definition, once I got the volume. You have to remember that the triceps are just like other muscles-they need attacking from different angles. With cables, I was able to do that while maintaining proper form and focus and lifting heavy weight. Most people in the gym use dumbbells for this exercise, but they often lose form and fail to do one of the most important things while doing a triceps kickback - keeping their elbow up and getting full contraction. Exercise 8: Rethinking the Crunch I see so many people doing crunches on the decline bench or the floor, and not exploring the advantages of cable crunches. With cable crunches, you can do them on your knees, while standing, using the decline bench, or while lying on the floor. From your knees or a standing position, you will help take unnecessary stress off the neck and other areas of the body. This will mean consistent resistance, which will give the abs and core smooth and effective exercise. All in all, the cable crunch places more emphasis on the abs than a floor crunch, and allows you a greater range of motion for the best results. Recommended Articles
 Recommend this article to a friend by e-mail here!  Back To Jessie Pavelka's Main Page Back To The Articles Main Page. Related Articles Mainstream Muscle: Your Guide To Keeping Fit In The Fast Lane. More Questions And Answers. Stand & Be Strong!
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