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What to say when someone asks you "How Much Do You Bench?"
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Strength Training
"This is a tip I learned from a HUGE bodybuilder about 20 years ago. This guy was 5'10" tall and had the largest pecs I have ever seen. This was a pretty sought after look in he late 80's, when Arnold was the action star everyone was talking about. My sister dated this guy for about 5 years and for some reason people would come up to him non-stop and ask him "How much do you bench?"
His answer was classic! Here is how the conversation would go. The massive guy's name is Russ.
Young Guy: "Hey you are Huge...how much can you bench?"
Russ: "I can bench 135 pounds!"
Young Guy: "No way! You are lying!"
Russ: "YOU DON'T THINK I CAN BENCH PRESS 135 POUNDS!!!!"
Note: He would look completely pissed, which scared the hell out of the person who asked the question...it never failed and made me laugh every time. He was a cool guy so he would begin laughing to let the person know he was kidding. I liked his style, because he never did let others know what he lifted. I worked out with him for a few years and he could bench 405 for 5-6 reps. We had to strip off a lot of weight for my sets!"
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chest, bench press
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created by
Rusty
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saved on 4/10/2008
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2
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29.8
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100 %
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How to Get Tons of Free Search Engine Traffic to Your FitConnect Blog
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General/Other
"I have been obsessed with free search engine traffic for the past 2 years, since this is a powerful skill in the right hands. I wanted to discuss a quick way to get the search engines to spider your blog on a frequent basis, as well as getting "RSS traffic". Don't worry if you don't know what that is.
Every time you do a blog post on your FitConnect Blog, do this:
1) Go to your blog home page and copy the link that is in your browser. It should look like this: http://blogs.fitconnect.com/Rusty
When you post a tip the URL looks like this:
http://tips.fitconnect.com/Rusty
2) Take that link and paste it over on this site...paste it in the "Blog Home Page" field:
http://pingomatic.com/
Note: Leave this field blank..."RSS URL (optional):"
3) In the "Blog Name" field...put the main keyword your blog is trying to rank for. For instance, my main blog, http://FitnessBlackBook.com is ranked at 4 or 5 in Google for "Fitness Tips". This isn't too bad, because it is number 4 out of over 5,000,000 sites competing for the same term. Obviously I would put whatever you want to rank for, but keep in mind that a fierce term like "fitness" or "fitness tips" takes a lot of posting and time to leap ahead of millions of sites.
4) Check all the services to ping...click (check Common)
5) Click "Send Pings"
So what does this do. This is notifying all the RSS reading services that you have just made a new post. They will crawl your blog and list this post in their directory. These directories have a good reputation with Google, so the posts listed in there also gain a better reputation. Google will crawl your site through visiting these massive RSS directories. I hope that makes sense!
This is a really basic method to get things rolling for your blog. If you are a personal trainer or are promoting a product, writing a book, have a website, etc. This is a great way to get exposure to your FitConnect profile. It will also help us build this membership base quickly...allowing us to add to this great community.
Note: I'll teach more free traffic building strategies over the next few months. My main blog, Fitness Black Book, is now ranked 22 out of 450,000,000 sites (half a Billion sites) for the term "fitness". Not saying this to brag...just to add a bit of credibility to my ability to teach you guys how to get tons of free traffic.
Hope that helps!
Rusty"
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fitconnect, fitness social site, fitness myspace, social site traffic, popular social sites
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created by
Rusty
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saved on 3/21/2008
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4
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32.9
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100 %
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Try Not to Smell Like a Pimp When Working Out!
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General/Other
"Enough With the Cologne Already!
I was working out today and some guy hopped on the treadmill next to me and he must have been wearing 5-10 squirts of super strong smelling cologne. What is worse is that I actually recognized the scent. It was a popular cologne in the mid 80's called Drakkar Noir. This stuff is strong enough on its own, but this guy was swimming in it!
The Story Gets Even More Brutal...
People would walk by the treadmills where we were working out and over half of them thought I was the guy "pimpin' out"! I never wear cologne. I'm really not a big fan at all. For some reason I have a hard time breathing around most cologne. I prefer the smell of soap and a really light deodorant (don't let me get started on super strong nasty smelling deodorants like Old Spice).
I'm Disturbed By the Increasing Trend in Cologne
It used to be that guys would wear maybe one squirt of cologne before going out on a Friday or Saturday night, but a lot of the younger guys are wearing heavy amounts of cologne on a daily basis. It just seems weird to me that a guy puts on Dolce and Gabbana before playing basketball with his friends. Something doesn't seem right about that! I'm not against a "hint" of cologne, but if a guy leaves the room and you can smell his cologne 2 hours later...that is offensive.
End of rant :)"
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dolce and gabbana, cologne, basketball, gym, work out
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created by
Rusty
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saved on 3/11/2008
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1
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48
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N/A
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GO NUTS!
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Diet and Nutrition
"Go nuts! Don't feel bad about eating nuts—these much-maligned morsels are actually good for you
You're at a cocktail party when you spot them across the room, near the bar: a bowl of mixed nuts. Before you know it, you're talking with friends while popping nuts into your mouth. You kick yourself later--you know better than to indulge in such fatty snacks. If this sounds familiar, take heart. Believe it or not, there are good reasons to make nuts part of your everyday diet.
Heart Protection in a Shell
Two hundred and twenty thousand people can't be wrong. That's the total number of subjects in several lifestyle studies, including the Iowa Women's Health Study, the Nurses' Health Study, and the Adventist Health Study, that link consumption of nuts with decreased risk of heart disease. A review of the studies, published in Current Atherosclerosis Reports in 1999, calls the results "remarkably consistent."
Nuts stand out as heart healthy for two main reasons--protein and fat, according to Gene Spiller, director of the Sphera Foundation and Health Research and Studies Center in Los Altos, Calif. The protein in nuts is high in arginine, an amino acid that relaxes blood vessels. The fat in nuts is mostly unsaturated so it lowers blood cholesterol. And components of the fat called phytosterols (the plant counterpart of cholesterol) inhibit fatty acid absorption in arteries. Spiller points out that there are plenty of other ways that nuts protect your heart. The vitamin E in nuts helps prevent oxidation of cholesterol, which leads to fatty buildup in the arteries. Folate lowers homocysteine levels in the blood (high levels of homocysteine are a strong predictor of heart disease). And calcium, magnesium, and potassium lower blood pressure.
Crunchy Cancer Fighters
The same fat and protein in nuts that help protect your heart also fight cancer. Beta-sitosterol, one of the phytosterols in nuts, can suppress breast and prostate tumors, according to several studies at the State University of New York at Buffalo. Atif Awad, Ph.D., R.D., a food scientist who has conducted much of the research, says these studies support similar epidemiological evidence: People with diets high in phytosterols have low rates of breast and prostate cancer. Arginine has also been shown to inhibit tumor growth and it enhances immunity. All nuts are good sources of fat and protein but some nuts also stand out because of their other anti-cancer compounds. Tests show cancer-combating benefits in ellagic acid, found mainly in walnuts; vitamin E, found mostly in almonds; and selenium, abundant in Brazil nuts.
Slender Snack
It seems too good to be true, but eating nuts can be an effective weight-loss tool. A recent study conducted at Brigham and Women's Hospital in Boston found that dieters on a calorie-controlled 35-percent-fat plan including nuts and other good fats lost as much weight as dieters on a 20-percent-fat plan. More important, the moderate-fat "... read entire tip
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nuts, weight loss, vitamins, cancer, heart
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created by
Ferrari
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saved on 2/29/2008
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4
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24.9
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100 %
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Smiling, Does a Body Good!
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General/Other
"Smiling is an instant way to improve your looks. Why work so hard to build a great body, if you don't make the best of it? I find a smiling woman with a decent body much more attractive than a frowning woman with a perfect body.
Guys in general don't smile enough. I find I meet a lot more people when I'm out with friends having a blast and smiling a bunch. I know a lot of younger guys in particular think that having a smirk on their face makes them look tough. To be honest women can see right through that and it makes you look insecure.
Life is to short to frown all the time!"
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smile, frown, look better, attractive, meet women
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created by
Rusty
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saved on 2/25/2008
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3
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18.9
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100 %
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Understanding Your Body Fat Percentage
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Diet and Nutrition
"Body fat measurements and the measuring tape are recognized as superior methods for measuring "weight loss". When one declares that they want to "lose weight", what they often mean is that they want to lose fat. So, now that you've had your body fat percentage measured, what does the number really mean?
First, your body fat percentage is simply the percentage of fat your body contains. If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else).
A certain amount of fat is essential to bodily functions. Fat regulates body temperature, cushions and insulates organs and tissues and is the main form of the body's energy storage. The following table describes body fat ranges and their associated categories:
*General Body Fat Percentage Categories
Classification Women (% fat) Men (% fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
*American Council on Exercise
Knowing your body fat percentage can also help you determine if your weight loss goals are realistic. Remember, weight loss doesn't always mean fat loss. For example:
Let's say you're a 130# woman with 23% body fat, and you goal is to "lose 20 pounds":
Initial body fat: 130# x 0.23 fat = 30 # body fat
Lean body mass: 130# total - 30# fat = 100# lean body mass (bones, organs and all else)
Goal: 130# - 20# = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this woman still requires 100# of lean body mass (bones, organs, etc.), but would only be carrying 10#, or only 9% body fat. From the chart above, you can see that this is a dangerously low percentage.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130# x 0.18 = 23 # body fat
100# lean body mass + 23 # = 123# goal weight
So, for this individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat, reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds means losing lean body mass (usually metabolically-active muscle tissue), which is clearly not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight" consists of both lean body mass and body fat. Try to keep your weight loss goals realistic, and remember, keep the calorie-burning muscle, and lose only the fat."
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created by
MleighS84
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saved on 2/20/2008
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7
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120.3
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100 %
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Avoid Anti Inflamitories After a Workout
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Diet and Nutrition
"Have you ever had a pain after a workout and thought to yourself "I'll just pop a Tylenol or and Advil and be fine after the workout?" Well don't do it!!!
When you doing any type of resistance training (strength, power, plyometric, body weight etc) your muscles rip and tear at a fiber/cellular level. When this happens blood flows to that area to help it repair itself. The action in similar to what the body does when it gets injured.
Ever notice how a bruise turns red at first when you get hurt. That is blood rushing to the injured area so that the body can work its "miracle magic" and heal that area. To help this process you would ice the injured area (if needed) then take a pain killer/anti-inflamitory pill. The would supress the ammount of blood rushing to the hurt section of the body.
When you workout your body goed through the same process as it would during an injury. And because of that you will feel some type of pain and discomfort in joints and definately in your muscle. To counter act against this you should always stretch. The other thing your should is have a fortifying recovery drink, not just a Gatorade or Powerade. Make sure to have something like a Cytomax or Aminot Vital type drink to help bring nutrients to your muscle post workout. Also have a drink at hand when you're working out.
Anti-inflamitories hinder muscle developement by blocking needed blood flow to the muscles. So avoid them at all costs.
Hope this tip helps you get to that next level of muscular developement and definition."
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weight training, strength training, recovery, health
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created by
APDietz
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saved on 2/20/2008
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3
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52
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100 %
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Lose the Weight Once and Never Worry About Weight Loss Again, Why Gain It Back?
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Diet and Nutrition
"What if this was the last time you ever had to drop 20 pounds? What if you only had to create a large calorie deficit and hit cardio extremely hard just for one 6 month period of time? Have you ever thought about the idea of only "paying the price" once? Maintaining a low body fat percentage is a lot easier than getting there in the first place.
In my opinion these next 6-12 months could be the last time you ever had to lose any substantial amount of weight. Who says you have to gain 10-15 pounds of fat during the winter? Why not change your belief system to think it is normal to be in extremely good shape year round? I know I will never have to lose more than 5 pounds again in my lifetime. It is a possibility for you as well. So I ask once again...why work so hard to get in shape to just gain it all back? Just a different way of looking at things."
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lose weight, low body fat, lose body fat, amazing shape
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created by
Rusty
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saved on 2/7/2008
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1
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16
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100 %
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Don't Go Home After Work Before Hitting the Gym
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General/Other
"Just a quick tip. Bring your gym bag with you to work and head straight from work to the gym. If you go home first there is a good chance you will never make it to the gym. Also you are very likely to waste a bit of time at home because of all of the distractions. Another side benefit is that if you pick a gym close to your work place, you can avoid rush hour traffic."
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gym, workout
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created by
Rusty
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saved on 2/5/2008
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2
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34.2
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100 %
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Get Fit While Doing Activities You Enjoy
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General/Other
"I recently had a young guy comment on my site and what he said bummed me out a bit. His personal trainer told him that to get really fit, he would need to stop playing basketball and just focus on lifting. I hate this type of advice! Life is short...you need to do the things you enjoy while you can. I told the young man to keep playing basketball and lift weights as well. I also told him that I would be disappointed if he quit playing.
My Tip: Get in shape in the context of a fun and fulfilling life. Don't ever skip a camping trip or playing ball with your friends, etc....because you have a workout scheduled. When you are 80 and looking back on your life, are you going to be upset that you skipped a few workouts...or are you going to be bummed out that you missed a fun time with friends and family who love you?"
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get fit, camping, basketball, personal trainer
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created by
Rusty
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saved on 2/3/2008
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4
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34.8
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100 %
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