http://tips.fitconnect.com FitConnect.com -- It's OK To Brag! Copyright 2007-2008 FitConnect LLC ryan on 3/4/2008 (1 comments)

Many people do mini stretches in between sets, but many lifters aren't aware of how flexing in between sets can help as well. Flexing your muscles (flex them hard) can actually help you create more muscle definition. This helps keep the pump and helps flush out the muscles from build up such as lactic acid. Isotension also helps to add definition to your muscles. I'm not saying to stand there in front of the mirror posing in flex mode, but give an un-noticeable flex in between sets and it will g...]]> Tue, 04 Mar 2008 14:55:55 GMT ryan on 1/15/2008 (6 comments)

Everyone wants big guns, and the majority or people are unaware that the key to beefing up their biceps is to target the brachialis, which rests under the biceps. A well developed brachialis can drastically inflate your arms.

The best way to target your brachialis is to do reverse-grip curls with a barbell, or an EZ bar if you prefer. (Please note: barbell's work the bi's better than an EZ bar). Hold the barbell with an overhand grip and make sure to keep your wrists straight. Then, keeping ...]]> Tue, 15 Jan 2008 16:05:00 GMT ryan on 4/9/2008 (9 comments)

You're probably interested in this tip because you do your Monday workout consists of Chest and Triceps or Chest and legs. How did I know? Because almost every consistent gym goer tends to do a Chest workout on monday.

Working out on Mondays used to be pretty frustrating for me - especially back when I was still in college in Delaware. I'd come into the gym and scramble to find an open bench (rarely I'd find one). And even when I did grab a bench before many of the chit-chatters claimed them...]]> Wed, 09 Apr 2008 21:45:02 GMT ryan on 3/4/2008 (4 comments)

At the end of every workout, it is always a good idea to flush the lactic acid from your muscles that has been built up throughout your workout. This can speed up the muscle recovery stage and reduce soreness.

To flush your muscles, use a very light weight and hold it at verious points in your rep. This works with almost any exercise, so you should do this no matter what body part(s) your lifting on a given day. For example, if you are flushing your biceps, do a barbell curl. Starting at the ...]]> Tue, 04 Mar 2008 15:05:28 GMT ryan on 3/28/2008 (6 comments)

Diaphram strength can help you breathe better, especially when participating in exercise activities, such as lifting, running, and other sports. Most people, probably 99.9% totally ignore the diaphram, but I have read several articles supporting the importance of working the breathe-machine.

To work your diaphram, lie on a bench (feel free to make variations to this exercise) - rest a 45 lb plate on your chest and take deep breaths to get a full "range of motion" from your diaphram...]]> Fri, 28 Mar 2008 19:28:00 GMT ryan on 1/24/2008 (1 comments)

This involves the same concept many people use for biceps when they peroform "21s." I'm sure you've seen people in the gym curling the ez-bar and only lowering it 75% of the way, 50%, and 25%. Burning out the muscle. Well here's how it works for the chest.

Using less weight than your typical bench workout, lower the barbell down 75%, then press it up. Then bring the weight down 50% and push the bar up again. Then lower the weight only 25% before pushing back up. Now bring the weigh...]]> Thu, 24 Jan 2008 15:53:15 GMT ryan on 2/14/2008 (2 comments)

This involves switching up your typical workout pattern, which most likely involves switching up your exercises on chest day. For your first exercise, isolate and target your muscle with an exercise that is specific to one muscle without using many secondary muscles. A good example is dumbbell flys for chest.

After, move on to a broader exercise such as the flat bench press which mainly targets the chest but also uses the triceps. Now your chest is more prone to tiring out before your triceps...]]> Thu, 14 Feb 2008 15:59:07 GMT ryan on 1/16/2008 (0 comments)

The ultimate "stage" for serious weight lifters would result in burning fat while bulking muscles. However, it seems nearly impossible to do both at the same time. Therefore most of us go through bulking phases and shredding / cutting phases. Use common sense and plan your bulking phase during the winter, where the chub can be hidden under clothes. When spring comes near, that's when to start following a strict diet and increasing cardio.]]> Wed, 16 Jan 2008 16:22:23 GMT ryan on 1/6/2008 (7 comments)

People are often ignorant to the fact that healthy sleep habits can greatly increase your fitness performance. The average person needs about 8 hours of sleep a night, which many active people fall short of. Meanwhile, having consistent sleep patterns allows your body to function best during the time it's awake. So it is very important to get adequate amount of sleep along with a consistent sleep pattern.]]> Sun, 06 Jan 2008 03:03:11 GMT ryan on 2/6/2008 (5 comments)

Yes, in my opinion, it's productive to cheat on your sets in some rare cases. By cheating, I am referring to poor form in order to do more reps. This is often frowned upon in the lifting world, and don't get me wrong, I always laugh at idiots flailing their body weight around in order to lift more weight on a given exercise. However, there are some times when this is alright, or acceptable by my social standards at least.

You should always start your exercise with great form, and use the prop...]]> Wed, 06 Feb 2008 20:46:19 GMT ryan on 7/17/2008 (2 comments)

This advice comes from my own personal experience. Last summer, while picking up some dumbbells, I was lazy and didn't use the best form. As I straightened my back out I felt a pinching pain in my lower back. I was in the beginning of my workout, so I pushed through the pain and finished my gym routine.

By the time I got home, I needed help getting out of my car because my back hurt so much. If you've never had a lower back injury, you'd be surprised at how much your body depends on your back...]]> Thu, 17 Jul 2008 22:34:52 GMT ryan on 1/21/2008 (4 comments)

Often times, especially in the winter, it's hard to keep working at getting chiseled abs when you know that not many people are going to see them. It's so much easier pushing out those extra reps at the gym when you know that you're training for something. So in order to stay motivated, plan a vacation with your friends to go somewhere warm, even if you can only get away for a long weekend. This will help you stay motivated because you will have something to strive for.]]> Mon, 21 Jan 2008 15:23:26 GMT ryan on 6/26/2008 (8 comments)

Are you one of those people who needs a 20 minute power nap before you hit the gym? Here's a power napping tip that will reduce post-nap grogginess. It might sound like a bad idea, but you should actually drink some caffeine right before you take a nap (if you're trying for a 20 minute power nap).

Caffeine takes 20 - 30 minutes to affect your body. So drinking a caffeinated soda before your nap will make you more alert when you cell phone alarm rings - warning you that nap time is over.]]> Thu, 26 Jun 2008 10:26:13 GMT ryan on 5/5/2008 (7 comments)

Walking is an underrated way of staying in shape. It's not a massive calorie burner compared to something like swimming or cross country skiing, but it's easy, and beneficial. Here are some tips to remember when walking to stay in shape.

1. Walk in Heal-to-Toe form. Leave the ground with your heal first and the toe should lift off last.

2. Take comfortable strides. Strides that are too long make you more prone to injury. You'd be surprised how easy it is to roll your ankle when walking.
...]]> Mon, 05 May 2008 20:02:37 GMT ryan on 4/24/2008 (2 comments)

Many people just see the word "healthy" and it's immediately acceptable for their diet - this is rarely the case. Sit down for a just two seconds and think about what your actual goal is for dieting and then develop a dieting strategy.

For instance, if your goal is to put on muscle, while avoiding fat, you want to make sure you're getting enough protein. If you're looking for a stable weight loss plan where you lose 5 pounds in 2 months, then you can probably get by with reducing yo...]]> Thu, 24 Apr 2008 23:47:37 GMT ryan on 1/17/2008 (0 comments)

In order for your body to run/perform to at its best, you need the the right blood sugar level. Your brain gets fuel from sugar in the blood. Anxious sleeping habits can cause you to burn some of this fuel throughout the night, so it is important to replenish the body the next morning with cereal, a bagel, an energy bar, or juice. Something similar to Cutz' protein pudding ( http://recipes.fitconnect.com/cutz/Protein-Pudding ) would probably work. If you are really against eating in the morning,...]]> Thu, 17 Jan 2008 15:41:26 GMT