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Muscles Motivation Foam Roller Deep Tissue Massage Therapy Tips





The IT band is not a muscle, but it is a common source of pain, particularly for runners. The IT band is a long series of connective tissue that runs from the outside of the hip down to the outside of the knee.

Lie on your side with the foam roller just below the hip bone. Slowly roll down to just above the knee, keeping your forward foot planted flat on the ground to stabilize your body and control how much weight and pressure you put on your IT band.

Remember to roll slowly and not to spend more than 30 seconds on any tender spot.

Move the roller in a fluid motion, rolling the length of the muscle 3 to 4 times within a 60 second session.


Tight glutes can be the cause of a lot of pain elsewhere in the body, specifically in the knees and lower back. Foam rolling the glutes can release these trigger points, allowing for pain free movement. If you have sciatic pain, this foam roll is highly recommended.

Sit with one leg crossed over the other while sitting on top of the roller. You should almost be sitting directly on top of the foam roller with the roller at the top of your glute muscle towards your lower back. Lean slightly towards the leg you are working on.

Slowly roll your way down, only a few inches.

Try shifting your body weight to the centre and then leaning to the other hip to hit the different areas of your glute, and then move on to the other side.


Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your glutes off the floor. All of your body weight should be on your hands and the roller.

Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.

ADVANCED: Try this roll one side at a time by stacking your legs. To change the emphasis, turn your feet in or out as you roll.

Each time you change to a new muscle focus by turning your feet, roll 3 to 4 times within the 60 second time frame.


Start by placing the foam roller at the top of the hamstring, right below your glutes. Slowly work the foam roller down towards your knee. Remember to do short rolls over any tender areas for 20 to 30 seconds and then move on.

ADVANCED: Try crossing one leg over the other. Same as with the calves, turn your foot in and out to target your entire muscle.


The abductor muscles run along your inner thigh. Tight abductor muscles are a common reason why people feel tight in the hips; keeping the abductors loose is very important for hip mobility and to obtain the proper form of lower leg exercises such as the squat.

The beginning position is awkward for this roll. Lie on your stomach, with your knee bent up and out to the side, then place the foam roller under your upper thigh.

Slowly work the roller down towards your knee. Do not tense your upper thigh muscle during this roll.

Do not allow your upper torso to turn; keep it parallel to the ground.


Warning: Some personal trainers do not recommend foam rolling for the lower back, but some do say that it is useful to include. This is one of the most controversial foam rolls and therefore it is recommended you speak to your trusted fitness instructor prior to performing this foam roll.

Keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training. Never roll directly on your spine.

Sitting on the ground, lift your pelvis off the floor to place the roller directly in the small of your lower back.

Use your right hand for stability, roll up slowly and stop if there is any discomfort.

Do this roll at an angle, tilting your body first to one side and then to the other.


Place the foam roller under the middle of your back. You can gently support your head with your hands clasped behind the back of your head or you can cross your arms over your chest. Lift your hips off the floor.

Roll your body down until your roller reaches your upper shoulders. Keep your hips off the floor for the entire roll.

Do not roll past the end of your ribcage to your lower back or past your shoulders to your neck.

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You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction.




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You’ll need: Dip Station
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You’ll need: Dumbbells
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Animal Style Workout


You’ll run through four athletic and explosive exercises for 15 minutes without resting in between. Clapping pushups and broad jumps will build upper- and lower-body power, respectively. Then you’ll work on stabilization and core strength by performing kick-throughs, before finishing off the round with 30 seconds of mountain climbers to jack up your heart rate.


You’re reinforcing functional movement patterns—natural but underused movements that activate every muscle—while conditioning and strengthening your body in a short 15-minute session. I love workouts that force you to stay low, in strong, animal-like positions because they restore muscle balance.


Complete as many rounds as possible for 15 minutes.

  • Clapping Pushup: 10 reps
  • Broad Jump for Distance: 5 reps
  • Kick-through: 10 reps per leg
  • Mountain Climber: 30 seconds

Andy McDermott is a personal trainer in L.A. Visit his website:


Summer shreds


Your abs are like any body part—to get results, you need to work them hard.

That means dedicating a portion of your workout to moves that focus on all three abdominal regions.

“We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes M&F training adviser Gino Caccavale. But to sculpt a head-turning six-pack, you need to train the abs with the same attention you devote to everything else.

This routine, modeled by IFBB pro and APS athlete Matt Christianer, will help you build a ripped midsection by emphasizing different muscle groups with each workout. Follow the workout plan, completing the prescribed number of ab exercises in the given muscle groups after training the body parts listed for each day. Pair these ab moves with your own workout plan, or repeat the workouts laid out in the seven-day training schedule below for four weeks (you candownload the complete M&F Summer Shred plan HERE) to get a beach-worthy body in just 28 days!

Summer Shred Flat Abs Workout Plan:

  • Day 1: Back & Glutes + Transverse Abdominis (pick 2) + Rectus Abdominis (pick 3)
  • Day 2: Chest + Obliques (pick 3) + Transverse (pick 2)
  • Day 3: Cardio only
  • Day 4: Legs & Calves
  • Day 5: Arms + Rectus (pick 3) + Transverse (pick 2)
  • Day 6: Shoulders + Obliques (pick 3) + Transverse (pick 2)
  • Day 7: Cardio only

Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet. Keep a keen eye on your total caloric intake and macros. Otherwise, you’re not likely to get the results you want.




20 Secrets To Dieting Success


It is a widely recognized and acknowledged fact that the population of most developed Western countries is getting fatter, and we are not talking about a gradual increase here.

The number of people who are seriously overweight or clinically obese is exploding all over the Western world.
Just as an example, the statistics page of the ‘Weight-control Information Network’ quotes data from the National Health and Nutrition Examination Survey (NHANES) which indicates that by the end of 2004, around two thirds of adults in the USA were officially overweight, and nearly one third were clinically obese. The situation has already deteriorated significantly since then, so we really do have a global crisis on our hands.
This explosion is placing a very heavy additional burden on the already overworked and under resourced health services in a number of countries.
At the same time, statistics over the past few years would



==> 20-secrets-to-dieting-success <==




Beginners: Weight Training For You!


Are you that skinny kid in class?

Do other guys pick on you because you’re smaller?

Well, instead of turning into one of the crazy nut jobs who run out and snag the first hand gun they can find; why not check out weight training for beginners?

This way you can obtain pumped up and be the biggest young around. Just think how buff you ‘ ll be in just a few months. Not only will this build your confidence levels, but it will also impress all the ladies. Oh, and of course there ‘ s that health issue. Pumping iron is great for your body and muscles. So are you ready to learn some basic weight training for beginners? All you need to get started is a basic weight set and bench or a local gym to join.

When it comes to weight training for beginners, I know the spiel. I had spent most of my life in martial arts because it ‘ s simply what I love. However, a few years back I decided to take up weight training for beginners. I all of the sudden decided I wanted to be bigger. I mean come on, I ‘ m 6 ‘ 1 ‘ ‘ and I was weighing in at 160 pounds. That ‘ s fairly slim I would say. Nevertheless I decided to start my new routine. So in addition to my martial arts, I started pumping iron. I started with the basics, which for us guys tends to be our upper – bodies. I wanted to pump up my chest and arms. As apposed to joining a gym, I took the purchasing route. I figured if I ‘ m going to lift, I should just go ahead and buy the equipment. This is cheaper in the long run if you ask me. So with a quality weight bench, a couple of dumbbells and a weight set, I was ready to get started. My weight training for beginners slowly became more advanced. Then I began taking in more protein. I accomplished this through the contemporary whey protein mixes that are sold everywhere now days. In addition to your regular three meals a day, this will certainly help you bulk up. Now I weigh a constant 170 pounds, which I ‘ m proud of, and it all started with weight training for beginners. If you are interested in finding out more regarding weight training for beginners, all you need is your computer handy. Hop online and sort through a number of free tips and information on weight training and a variety of other fitness regimes.




Back Exercise, Making Your Back Work For You.


No matter, what our jobs, all of use our back every day when we’re sitting, standing, lifting, even lying down.

A back injury can result in pain, disability, and even loss of income if it prevents us from doing our jobs.

Together with proper lifting techniques, back exercises are one of the most important things each of us can do to strengthen our backs and help protect them from accidental injury and sports injuries. The right back exercises, when done on a daily basis, can help you to keep your back fitness at the best possible level.

Remember, though, if you are experiencing back pain of any sort, check with a healthcare professional before doing these or any exercises. And do the exercise according to the medical advice rendered by that professional. Sciatica is the disease which affects nerves of the back. To control the back pain due to the nerve disease you must undergo strength training in physiotherapy.

If you understand the concepts of how backs get injured by bad back exercise habits you can easily tell if you are moving in healthy ways, if an exercise will help or harm, or if you’re doing a good exercise in bad way. You’re not helping yourself if all you do is a “list” of exercises. Worse, many people are given a list of things to never do again. This list is often favorite activities that made their lives worthwhile and fun.

Most people spend their lives doing activities with poor posture that rounds their lower back. They sit, stand, walk, and exercise round-shouldered and round-backed. This shortens chest and shoulder muscles in front, and over stretches and weakens your back. Like squeezing a water balloon in front, when you round forward, it squeezes the front of your discs between your back bones (vertebrae) above and below the disc.




Arnold Tree Trunk Secrets Legs Exercise

Long before he governed the Golden State and outmuscled bad guys on the big screen, even before he won a then-record seven Mr. Olympia titles, Arnold Schwarzenegger was a promising young bodybuilder who had one glaring weakness (seriously)—his legs. At 6’2″, Arnold knew firsthand the difficulty tall bodybuilders face in bringing up their bottom halves. Rather than accepting this shortcoming, however, Arnold endured grueling, even sickening, workouts up to three times a week to build massive tree-trunk thighs worthy of someone nicknamed The Oak.

While Arnold did conventional exercises, his training approach was anything but. He approached leg days with an extraordinary tolerance for pain and dedication to push his body past its physical limits. While anyone can repeat the exercises that he uses in his routine, few can duplicate his legs-into-Jell-O intensity. But we’re guessing at least a few of you have the cojones to give it a try.


Endurance, in addition to sheer size, makes the legs a difficult bodypart to train. “It isn’t enough just to subject the legs to heavy overload,” Arnold said. “You have to use heavy weights and sufficient volume to stress the fibers involved and exhaust the endurance capacity of the muscles.”

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.


Arnold’s high-volume approach is extremely taxing at first, but eventually the body adapts and strengthens. Try it for 6-8 weeks to induce dramatic changes in your own legs.


Muscle fatigue inevitably sets in when you do several sets to failure, but Arnold used his mind to fight it. “I accepted the fact that leg workouts simply have to be brutal to be effective,” he said. “Normal workouts are hard enough, but if thighs happen to be a weak point in your physique, you have to be prepared to push yourself even more. This involves a mental effort almost as much as a physical one.… This means forcing yourself to break down any inhibition or barrier.”


Don’t train legs without a partner. “A good training partner pushes you to handle more poundage and gives you incentive to grind out more reps per set,” Arnold wrote in his early autobiography. “Workouts are more fun with a partner as well as more competitive…you challenge each other.” When you’ve forced out all the reps you can for squats, for example, stand holding the weight for a moment, then do one more rep (with a partner spotting you) to push your body to its absolute limit.



Arm Exercise!

Whether you want to tone and define weak arms so that you can wear something sleeveless with confidence or you want to increase muscle mass, working the muscles in the front and back of the upper arms will help you get there.

Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don’t forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.

Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:

1. Biceps brachii – two muscles at the front upper arm that run from the elbow to the shoulders.

2. Triceps brachii – three muscles at the rear upper arm that run from the elbow to the shoulder.

3. Forearm – several smaller muscles that run from the elbow to the wrist.

We’re really stuck on wanting to look good and that’s alright, but it’s really one goal of the arm exercise benefits. “Exercise is a body tune-up, and if we’re keeping our body exercised, we’re keeping it tuned just like a car.” When working the arms, be sure to balance the body.

We tend to make the mistake of exercising only our show muscles. And that is actually an imbalanced program. We pay too much attention to the muscles in front of our body and not enough attention to the back of the body.

On the most basic level, this doesn’t build the whole muscle.

The reality is, if you want big arms, you’ve got to work both sides of the arms. When someone flexes their biceps, it’s the whole arm that’s working. The triceps are a part of that.

You should vary your grip and width when performing not only these exercises, but all others. Why? Consider the barbell curl as an example. Most guys tend to use a wider grip, which works the short head of the biceps on the inside of the arm, while forgoing a narrow grip, where the biceps’ long head is emphasized. When someone who does this places his hands on his hips, the long head on the outside of his arm is usually small and disproportionate compared to the inner arm. By using the same grip or width all the time, you create an imbalance in size and strength.


Neck Training


From a training standpoint, the neck has four major functions: flexion, extension, lateral flexion and rotation. Let’s look at what each function means and, more importantly, how we can strengthen each.


Neck Flexion

Neck flexion is another way of saying “tilting your head forward.” The chief muscles involved are the longus colli, longus capitis, and infrahyoids. These neck flexor muscles can easily be worked on a four-way neck machine by facing the machine and putting your forehead against the pad, then tilting your head forward against the resistance and performing repetitions.

Unfortunately, four-way neck machines have gone the way of the dodo bird in most gyms to make room for chrome machines, BOSU balls and other “functional advancements.” Instead of crying alligator tears over this blasphemous charade, get creative. You can perform this movement against a resistance band, provide your resistance against your forehead or even have a competent partner resist.

Training Rx: Try 2-3 sets of 10-20 repetitions.


Neck Extension

Neck extension refers to the action of moving your chin away from your chest. The mainstay muscles in this action are the splenius capitis, seminispinalis capitis, suboccipitals, and the trapezius.

On the four-way neck machine, face away from the machine, put the back of your head against the pad and tilt the head back against the resistance. My favorite way to work neck extension is with the neck harness. Amazing strongmen like Mike “the Machine” Bruce have handled over 300 pounds in the harness extension. This “go” is accompanied by the “show” of a neck that screams masculine virility.

Neck harnesses cost as little as $20 and it would be tough to find a piece of equipment that offers a better return on investment for functional power and physique enhancement. Obviously, neck extensions can also be done against bands, self- or partnered resistance but none of these ways duplicate true iron-laden challenge of the neck harness.

Training Rx: Start with 2-3 sets of 10-20 reps.


Neck Lateral Flexion

Neck lateral flexion in lay terms means tilting your head to the side. The primary muscles involved in this function are the scalenes. On a neck machine you would sit to the side, put the side of your head on the pad and tilt your head sideways against resistance toward your shoulder.

No access to a neck machine? Use a resistance band, resist yourself or find a partner.

Training Rx: Do 2 sets of 10-20 reps.


Neck Rotation

Neck rotation simply refers to turning your head to the side. No gym machines mimic this function; you are your own gym in this case. Turn your head to the side, trying to look over your shoulder. Do this both ways providing resistance with your hand.

Training Rx: Do 8-10 reps each way for two sets.

These movements should be done a minimum of twice a week. Wrestlers have the most developed necks in the world and they work them daily.