JOHN CENA’S 4 RULES IN THE GYM

Rule #1) NO MUSIC!

“I don’t listen to music when I lift,” says Cena. “I don’t listen to music before I go out for WWE, either. I just like to hear the audience.

Rule #2) IMPROVE YOUR WEAKNESS 

“If you’re hamstring-deficient like I am, develop a program to build up your hamstrings. It’s easy.”

Rule #3) PUT YOUR WEIGHTS AWAY 

“Your mom doesn’t work out here. So clean up after yourself. If you take the time to put the weights back, it shows you respect the place.”

Rule #4) DO THE WORK 

“Just get in there and go. If you want to be strong, you have to do strong stuff. You have to set realistic, attainable goals. And just get in there and kick ass.”

 

 

Ab Exercise Equipment – An Honest Review

What abs exercise equipment do you prefer?

Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club.

They typically have a variety of abs exercise equipment ready at your service.

Are you in perfect shape for summer yet?

Those sunny days are just around the corner and everyone is out shopping for their revealing,

Let’s run a quick check.

Are those legs toned and those arms fit?

Have you been keeping up with your daily crunches and sit-ups?

Uh-oh, that one always gets people, I know it . Those darn abs workouts. Let me tell you the truth. Although they can be a little annoying at times, they’re necessary to say the least. I can’t overemphasize them. Come on, we all want to display a great set of abs and walk around showing them to everyone. Why else do you think we have so much abs exercise equipment reigning the fitness market at all times? Regardless of your gender, the abs are absolutely critical. Are you testing out some of the new-age abs exercise equipment?

When it comes to abs exercise equipment, I don’t have any. I prefer to do all my exercises without machine interference. You know, all those traditional exercises like pull-ups, push-ups, leg-raises, dips, etc. Now, this is not the chosen route for every individual who is striving to stay fit. Many people prefer some of the latest benches, treadmills, stairmasters, and abs exercise equipment on the market. This stuff is great if you can afford it. Why not take advantage of any contemporary aids if available? If you have the money and think it fits you, I say go for it.

Let’s take my wife as an example. My wife has one of those big rubber balls you see pretty girls swear by on television ads. While I’m pretty certain that they have a more politically correct name, I don’t know what it is. She uses this abs exercise equipment for a wide array of stomach and back workouts. I have to admit that I was rather surprised the first time I saw it. I could certainly see how it would provide you with a strenuous workout and build your muscles. She continues to use it daily for a variety of exercises.

What abs exercise equipment do you prefer? Maybe you get your frequent dose of abs exercise equipment at the local gym or fitness club. They typically have a variety of abs exercise equipment ready at your service. Regardless of what regimes you prefer, you know that your daily dose of abs workouts are compulsory for keeping that bare, tight, flat tummy. If you are in need of advice concerning abs exercise equipment or just simple routines, you can hop online and acquire anything your heart desires. From diet plans, to fitness regimes galore, you will find it all on the World-Wide-Web. They are abundant and free! Get started today and get those abs you’ve always wanted!

Attack Your Back With This Exercises

The back isn’t only one of the body’s biggest and strongest bodyparts,

it’s also the most complicated in terms of being a series of interconnected muscle groups.

For the purposes of this feature we’re dividing the back into its four main regions:

1) the middle back

2) the lower back

3) the upper and outer lats

4) the lower lats

Each area requires specific stimulation via the exercises and angles of attack used, and we’ll show you the best exercises for each.

THE MIDDLE BACK 

Best Exercises: One-Arm Dumbbell Row

ONE-ARM DUMBBELL ROW

  • Lean forward at the waist and place your right knee and right hand on a flat bench.
  • Keep your left foot flat on the floor and hold a dumbbell in your left hand. Let the weight hang straight down and slightly forward with your arm fully extended.
  • Pull the dumbbell toward your hip, keeping your elbow close to your side.
  • Keeping your back flat and abs tight, pull your elbow as high as you can. At the top, squeeze your shoulder blades together, then lower the weight along the same path.
  • Repeat for reps, then switch arms.

Target Tip – In the bottom position, hold the dumbbell slightly forward from your shoulder; as you go through the rep, pull it up and back.

THE LOWER BACK

Best Exercises: Back Extension

BACK EXTENSION

  • Once you’re situated on the bench, cross your arms over your chest or behind your head (this is more difficult); alternatively, you can hold a weight plate close to your chest to increase the intensity.
  • Slowly bend at the waist as far as you can, rounding your back as you go.
  • Contract your low-back muscles to raise your torso until you reach the starting position. Don’t use a ballistic motion, and avoid going too high; contrary to what some people call this move, hyperextending your back isn’t a good idea.

Target Tip – Set up the back extension bench so that your hips are fully supported. This prevents movement at the hips and focuses the force on the lower-back muscles.

THE UPPER AND OUTER LATS 

Exercise / Target Area Sets Reps
Pull-Up (wide grip) / Outer Lats 3 12, 10, 8
Bent-Over Barbell Row (wide) / Outer Lats 3 8, 10, 12
Close-Grip Seated Cable Row / Middle Back 3 8, 10, 12
Reverse-Grip Pulldown / Lower Lats 3 12, 10, 8
Back Extension / Lower Back 3 12, 12, 12

 

Make it the worst 5 minutes of your life

For Fat-Burning Finisher Try This Incredible Tips 

Add one of these five-minute bursts to your five-move session “Make it the worst five minutes of your life”

Do More Reps

Load a barbell with a weight that’s about 70 percent of what you can lift one time, then choose one of the five movements and perform as many reps as you can — without breaking form.

Go Farther

On a rowing machine, row as many meters as possible in five minutes. With each workout, attempt to increase that distance by one percent.

Sprint up a Hill

Set a treadmill to a slight incline, about 3 percent. Run as fast as you can for 30 seconds, aiming for 10 miles per hour. Jog for 30 seconds at 5 mph. Repeat for 5 minutes.

 

 

The 3 Exercises You’ll Ever Need

It sounds like a bad infomercial:

Get ripped in less time! We’re conditioned to believe that jaw-dropping,

body-transforming results are achieved only by putting in the hours of working out.

But if you’ve been adhering to the muscle-isolating back-and-bi, chest-and-tri gospel, the truth is, you’re doing it wrong.


PULL-UP

The Ultimate: Pull-up

Hang from a bar with palms facing away from you, arms straight, knees bent so feet don’t touch floor. Bend elbows, pulling chest toward bar. Slowly lower yourself to start.

DEADLIFTS

The Ultimate: Deadlift

Set a heavy barbell on the floor in front of you. Push hips back as you bend forward, grabbing the bar with hands more than shoulder-width apart, palms facing body. Keep back straight as you stand up, lifting the bar and thrusting hips forward. Slowly lower bar to start.

FARMER WALK

The Ultimate: Farmer’s Walk

Stand up straight holding a heavy dumbbell in each hand, palms facing body. Maintain your posture as you walk 20 meters. Turn, repeat, returning to start.


DON’T AVOIDE THIS 4 STEPS IF YOU WANT TO BUILD STRONGER LEGS

The most obvious reason your legs aren’t strong is that you don’t squat.

Now, I understand some people have injuries that don’t allow them to squat, these people get a pass. But if you are healthy and free of injury, get your butt in the squat rack!

  1. AVOIDING THE SQUATS
  2. NOT SQUATTING WITH FULL RANG OF MOTION
  3. DOING LONG, SLOW CARDIO
  4. NOT PROGRESSIVELY OVERLOADING

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

3 Trap Tips For Healthy Shoulders

The upper traps have gotten a bad rap in recent years and training them directly has become somewhat of a fitness no-no.

But for athletes and lifters who are stuck in spine-extension based postures and can’t raise their arms overhead, training the upper traps can be a game changer for overall shoulder health and performance. The key? Ensure they’re trained with upward rotations.

1) Y’s with Shrug

 

2) Barbell Overhead Shrug

 

3) 1 Arm Landmine Press

 

BEST AND WORST LIFTING SHOES

THE BENEFITS OF THE RIGHT SHOES

Lifting shoes are a bodybuilder’s dream come true.

They are specifically designed with a lifter in mind.

When I first heard about lifting shoes I thought “These aren’t necessary, how much of a difference can they actually make.

” It wasn’t until I started doing research into them that I started to see the benefits to wearing them. A huge benefit is the ability to activate more muscle and recruit more fibers. These shoes allow you to push through the floor much easier, which will allow you to produce more force during a lift. When you work out, especially during leg exercises you have to be driving through the heels. It is very hard to drive force through the heel in running shoes. The sole does not support that. Lifting shoes can help you to feel sturdier during heavy squats, deadlifts and any other free compound lift.

 

 

 

Ways to Burn Stubborn Body Fat

 

Eat less … lose weight?!? Here’s the other stuff you can do to get leaner.

1) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.

2) Play with Carbs. Carbs help retain metabolic boosting muscle yet they can stimulate fat storage. Following a modified low carb diet – staggering your carbohydrate intake is one of the most effective ways to jump start your
metabolism and to burn stubborn fat fast (as outlined in Maximize Your Metabolism and the Living Health Audio Program.)

 

3) Increase Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.
4) Go Backward. One reason fat loss comes to a halt; the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting.

5) Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. The lone exception: if you train late at night and your goal is to build muscle mass, you’ll need the carbs to replenish glycogen and support growth.

6) Go Spicy. Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Spiking your chicken dishes with red might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store. (Journal of Nutrition 116:1272-1278, 1986.)

7) Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.

8) Garlic Chicken! Mother Earth’s flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat”, increase calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can’t handle raw garlic then use fresh bulbs in you cooking or give supplements a try. (Oi Y, et al., Allyl-containing sulfides in garlic increase uncoupling protein content in brown adipose tissue, and noradenaline and adrenaline secretion in rats.

 

The Most Important Thing In Training

The Most Important Thing In Training

It’s this methods that has been developed and followed  since the late 1960’s.
Is more akin to science than an art form and some of the top bodybuilders of all time have been its advocates?

 

The result when followed heroically are mind blowing?

It’s all true.

By the time your’re done you’ll be able to use these principles to quickly get huge all while spending a ridiculously short amount of time in the gym.