Posts Tagged ‘Training’

In a marked out square with poles put three items for the dog to find. Agood nosework exercise to help tire out your dog. see how hard he works and ground he covers
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Some people think that there is a forbidden age that a person should not attempt to lift weights, but from research and countless personal experiences from the “older crowd”, there is sufficient proof that a person should lift weights as long as their body can perform the movements.  I will use my own personal experience for this article.  I will be 43 years old tomorrow and never felt better in my life and can not dream of ever giving up my weight training. 

Reason 1, weight training builds valuable muscle that MUST be replaced continuously because the  muscle on our bodies increasingly deteriorate as we get older. 

Reason 2, weight training strengthens your bones.  In case no one has told you but your bones deteriorate at a faster rate also as we get older, so to preserve bone mass and strength then one MUST weight train. 

Reason 3, there is a disturbing trend in our society with the “older crowd” battling diseases associated with age such as osteoporosis, cancer, muscle wasting diseases and the dependency on more and more prescribed drugs that only put a band-aid on the problem. 

Everyone has the ability and the duty to take care of their body so that when they are in the latter years of their lives, it will be more rewarding and joyous without the complications of illnesses that could have been corrected by a healthy diet and adequate weight training.  Here is a plan that anyone can follow if one can move his/her own body under his/her own strength without the help of a wheelchair, power chair, etc.

1.  Get a pair of dumbbells that you can handle
2.  Get an exercise poster illustrating different exercises
3.  Get a healthy eating meal plan
4.  Follow the meal plan as designed and perform the exercises and you will see a marked improvement in your energy, firmness of body, better skin, and best of all you will no longer be with the “older crowd” because you will look younger!

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Realize that your conscious and subconscious mind are entirely separate and while they can’t speak to one and other, the can influence each other. And since we can only decide to do things consciously, this means that we can only ever INFLUENCE our subconscious thinking – but often we try to do so incorrectly using logic. You see, our subconscious does not understand logic, and instead relies heavily on impact and repetition; meaning that what it sees more often and more powerfully will be what it sees to be true. This is why you can’t reason with feelings and how a debilitating negative situation can impact similar situations in the future. Let’s say you went up to a guy or a girl and got rejected, but not just rejected, really burnt; how much is that sticking to the back of your mind the next time you even think about doing the same thing?
Keep doing this for about a week or two and then go back to your notes and see where your issues really lie. It will give you an indication of where to start. Next you devise two positive thoughts or affirmations contraindicating each negative thought written down, and next time the negative thought pops up; think about and really feel (use your imagination to increase the impact) your two positive affirmations (bring your notepad if you can’t remember). What we are doing here is creating a 2:1 ratio in favour of positive thinking and with enough repetition and impact we will outweigh the negatives over time.
From your notes you can choose a few beliefs that are more important to you and repeat these affirmations for a few minutes every morning and evening in addition to when the negatives pop up – because the more you do it the faster you will improve. But, since we can’t do them all at once, it’s better to do the extra works with just a few at the time and once you’ve improved enough you can pick others. So to recap, track for two weeks, write two positive affirmations for each negative thought and feel them every time you find yourself thinking that way – and in addition to that pick a few affirmations to work on every morning and every night. Most importantly, DO NOT stop re-affirming once your thinking improves and if a new negative comes up, quickly devise positive affirmations to that one as well and you will be well on your way. You won’t change over-night, but in time you will. But if you choose to ignore it, you’ll be stuffing up your finish time.

A simple solution at fitness bootcamp gold coast to raise awareness of negative thoughts is to bring a tiny notepad with you at all times, and every time you think negatively about anything you write down the exact thought. fitness bootcamp gold coast .

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Time to learn business communication skills. It’s so important to learn some basic communications skills in the workplace so you can get along more with everyone. There are people who don’t get the raise or breaks they want in whatever industry they are in because of poor socializing skills. Talking, interacting, and communicating with many different people is so invigorating because of the different perspectives you will be exposed to so having the ability to communicate well will get you very far in your work and in your life. Learning business communication skills is not just for the employee but for the businessman too. Imagine how much business you’re going to make if you just know how to properly handle your customers. Isn’t that fun?

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There is a wide range of mistakes done in bodybuilding. These mistakes range from the exercises, nutrition and the routine itself. However there is a way to go about it, to ensure healthy body building and do away with possible injuries and the fatal aftermath of bodybuilding. This article gives you an insight to these mistakes and how to go about the process of avoiding them.

Step 1: Always train the Posterior Chain

This is one of the most important aspects in athletic training. When one neglects the muscles mass in the posterior chain including the low back, hamstrings, glutes, and the calves, this hinders any considerable increase in an individual athletic prowess. The posterior chain is frequently ignored by many bodybuilders because they are not visible through the mirror. The reverse hyper is the superior of all available posterior chain exercises. Unfortunately, without a suitable machine, it becomes very tough to use heavy loading on the particular exercise. Fortunately, there are some exercises that one can use to have a proper training of the posterior chain exercise. Some of these exercises include, Romanian dead lifts, full squats and good mornings, and they all help in bringing your posterior chain to a standard level.

Step 2: Prevent Overtraining

There are situations that happen making someone have negative effects of overtraining. But this is all because, their bodies are not properly set and they have not been receiving exercises optimally leading to body strain. To prevent all this from happening in future, you have to have an enthusiasm for training. Always approach the gym with vigor well enough to motivate you in lifting weights as much as possible, even without the thought of the possible consequences. In doing this for few weeks, the body adjusts drastically and overtraining becomes a thing of the past. However, never go to extremes, which the body cannot handle. You are best suited to know your body and know on the right time for a rest. Otherwise, too much taxing of the nervous system can seriously hinder progress in bodybuilding. For an average starter in body building it is wise to have a limit of lifting 4 days in a week, and use light recovery sessions in the routine process.

Step 3: Eat right, just like, an Athlete.

Eating right in bodybuilding is the biggest asset in muscle building. Much attention is however focused on resistance training by many bodybuilders but nutrition should always play its role in the same process. Formulating effective eating plan is the solution to all these queries. Always avoid the anal-retentive formula to nutrition, like the case of many bodybuilders. The better way of approach in the improvement of an athlete’s nutrition is, differentiating the bad and good foods. Dig more on the diet information before deciding on what to take. A general advice is, eating a lot of meats, fruits, vegetables, whole wheat grains, and other substances that can lead to a balanced diet.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Being physically strong is what you need to be to succeed in MMA. In this article, I will tell you some typical exercises that are now being wasted and the perfect exercises to be successful.

 

Many men and women beginning their MMA careers already have some sort of sports background, and therefore have probably already been in the gym for years. Because of this background, many people who begin training for MMA find themselves doing it wrong!

 

They will get in the gym and train just as they always have and add more cardio, but this will not help them in an MMA fight. Weight lifting is purely anaerobic, and cardio is stricly aerobic. An MMA fight will mix both anaerobic and aerobic conditions at the same time, so combine anaerobic and aerobic exercises for the best training.

 

A traditional upper body weightlifting routine that you will find in the average weight loss or fitness book will look like this:

 

* 5 min cardio for warm up

* Bench Press 3×10

* Bent Over Row 3×10

* Bicep Curls 3×10

* Close Grip Bench Press 3×10

* 20-30 minutes cardio

 

Now this would be a great routine if you were looking to get bigger, as most gym goers are. Here’s the problem with that: You do not want to gain tons and tons of pure mass! Pure mass will only slow you down and tire you more quickly. It also is not combining the aerobic and anaerobic portions, as was mentioned earlier, but separating them into two parts. For anybody who has done MMA sparring before, do you remember how exhausted you got after struggling for a takedown for several seconds? Chances are you were doing a workout like this.

 

An MMA weight training workout should look different than a traditional workout. The MMA workout must focus on the body as a whole and have a ferocious blend of strength and speed to producepower. Power comes through explosiveness and core strength, so your workouts should mirror those ideas. Here is an example of what an upper body workout for MMA should look like:

 

* Clap (plyometric) pushups: These are great for improving explosiveness, upper body strength, hand speed, and balance. To perform a clap pushup, simply push with all your strength when at the lowest point in your pushup to propel yourself up. While off the ground, clap your hands together, and return to the originial pushup position.

* Tire Flips: Most gyms should have one of these as part of their training material. Simply bend low at the knees, grip the tire, and lift up and flip the tire over (similar motion to a takedown.) Repeat this action for a given distance.

*Sledgehammer Hit: UFC promos love to show fighters using this move. To perform this move, simply swing the sledgehammer over your head and down onto the tire that is used for the tire flip. Be sure to alternate sides.

* Donkey Kong: This exercise is excellent for training ground and pound again uses the tire. Hold a heavy hammer or mallet in each hand, and kneel on the tire with one knee and swing the hammers at the tire.

* Heavy Bag Slams: Pull out some mats used for throws and a heavy bag equal to your size. Practice lifting the heavy bag and slamming it onto the mat. Again, be sure to alternate sides.

 

Use the above workout when training for a fight, competition, or even if you want to just increase your power and endurance. Even if you are an experienced weightlifter, it is likely that you have not done many of these exercises before and it will help break a plateau. For a greater breakdown of how to stay in shape as an MMA fighter, click here. Happy training!

 

Riece Keck is a strength and fitness enthusiast who has been involved in martial arts for over eight years. He holds a black belt in Kenpo Karate. To learn more about how to get fit for MMA, visit my hubpage at http://hubpages.com/hub/Martial-Arts-Fitness-Training

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Dr. Mercola and Dr. McGuff on High-Intensity Strength Training

http://articles.mercola.com/sites/articles/archive/2014/08/10/high-intensity-strength-training.aspx?x_cid=youtube Renowned natural health expert and Mercola.com founder Dr. Joseph Mercola interviews Dr. Doug McGuff about high-intensity strength training and its health benefits.
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