Equipments for Anaerobic Exercise
First, go and get some free weights namely dumb bells and barbells. I don't recommend barbells for women. Get different weights of 5,10,15,20,25 or even higher weights with handles which itself can weigh 5 lbs. This will give you the freedom to add or remove weights according to the intensity or variation you want for different types of muscle training.
First, go and get some free weights namely dumb bells and barbells. I don't recommend barbells for women. Get different weights of 5,10,15,20,25 or even higher weights with handles which itself can weigh 5 lbs. This will give you the freedom to add or remove weights according to the intensity or variation you want for different types of muscle training.
Your workout should mainly consist of free weights and only 15% from machines. Free weights are far superior to machines for the following reasons:
(1) You can never build massive body with machines.
(2) In a machine, the resistance is already balanced for you or the weight is already in a downward position that makes the movement far less challenging.
(3) As a result of the above, no matter how hard you train, you can never duplicate the technical demands of free weights.
(4) Unlike machines, free weights require proper form, balance, control, coordination, concentration and attention to detail.
(5) Free weights are far less expensive than machines and the benefits of free weights beat those of machines.
My favorite motivational clips for exercise:
Firstly, if you want "cut", you should go for higher repetitions and lower weights(guys can easily start with 20 lbs). But if you want "bulk mass", you have to go for heavier weight(25 lbs or heavier) and lower repetitions. If you don't understand this, your workout will have no results. I will come to the number of sets and repetitions a bit later. These exercises can be done in gym or at home. The advantage of gym is that it will carry ranges of heavier weights. You can avail the benefits by becoming a member and most of the gyms charge a nominal fee.
Secondly, what you eat right after your work out makes hell of a difference in seeing the actual results. If you don't eat properly, you will go in a vicious cycle. You have to drop eating junk food. Occasionally, you can treat yourself but not on a regular basis!
Thirdly, one should know what type of body he belongs to. There are three types namely (i) Ectomorph (ii) Mesomorph (iii) Endomorph.
(i) Ectomorph is normally a skinny guy with thin bones and joints. He has hard time gaining fat and also muscle mass, but can easily lose fat and also muscle if doesn't eat frequently. He too has "V" shaped torso with narrow waist.
Example: Basketball player Kobe Bryant (6'6" and around 200 lbs)
(ii) Mesomorph is the athletic guy who has the physique that everyone dreams of. He has well proportioned bones, thick joints, the "V" shaped shoulder and tapered waist but not as slim as the Ectomorph guy. He has no trouble gaining and maintaining muscle mass very easily yet keeping the fat away.
Example: Basketball Player Shaquille O' Neal (7' and 300 lbs), Heavyweight Champion Mike Tyson (5'11.5" and 215 lbs)
(iii) Endomorph is a guy who has more fat percentage. Obviously he is more out of shape and has a larger waistline. He constantly battles with fat. Its hard for him to lose fat without proper diet and exercise but can gain muscle easily like the Mesomorph guy.
Example: Heavyweight Champion Larry Holmes (6'3" and weighed between 210-260 lbs!)
Ecto-Meso : Basketball Legend Michael Jordan (80/20)
Meso-Ecto : Heavyweight guy Holyfield (60/40)
Meso-Endo : Heavyweight George Foreman (60/40)
Meso-Ecto : Body builder Flex Wheeler (90/10)
8 Times Mr Olympia Ronnie Coleman is mainly mesomorphic with a slight touch of endomorphic quality (90/10) and 7 Times Mr Olympia Arnold mesomorphic with some endomorphic quality (70/30).
In the video of Arnold vs Ronnie, notice the difference in bulk mass. Ronnie displays huge mass and cuts than Arnold. Ronnie moves 315 lbs behind-the neck-shoulder press for 20 reps. If that's not impressive, what is impressive?
PS: "V" shaped criteria for a guy is minimum 10" difference between the chest and the waist circumference. Chest has to be bigger than the waist. Don't take it the other way!
The purpose of doing weights is to gain muscle mass(muscle growth/anabolism). But what is actually happening during a weight session is "muscle breakdown/catabolism". When we are in the development stage, anabolism takes over catabolism. But after the age of twenty, the actual growth stops and catabolism slowly takes over. No wonder we start aging and we notice changes in our skin, body shape and bones. Once we grow into an adult man or woman(physically), body naturally prefers catabolism.
Now that you want to add some bulk mass, you're further breaking down the muscle on top of body's natural inclination towards catabolism. So, body goes on alert mode thinking something is happening and it starts going in the reverse direction namely "anabolism" right after workout as a safety measure to maintain the body in an equilibrium state. This is the crucial time one needs to pay attention if one wants to gain sexy bulk mass. If you don't, your workouts go waste. So, what you eat right after the workout makes a huge difference to your muscle appearance.
A person may belong to any one of the above three body types or a combination of any two types but not all three!!!. This is only the beginning but it does help a person train accordingly. Main exercises one needs are biceps, triceps, shoulders, chest, back, abdomen, thighs and legs. Women don't have to do certain shoulder or back exercises as it would look ridiculous and also testosterone is a man's primary hormone. So, no matter how hard a woman tries, she will never pack on muscle mass like a guy. Also women have less upper body strength compared to men. As far muscle growth is concerned, the difference between a man and a woman is as striking as the difference between a male lion and the lioness.
Once you understand the power of free weights over machines, different body types, its advantages and the limitations, you can start doing the exercises routinely and intensely. All you need is some free weights, and an open mind to push your body to its tremendous capabilities.
16 comments:
This new piece is nicely written; well-structured, direct & to the point, and easy to read!
Oh really. See, I need feedback like that. Unless readers point out where its clear or unclear, the author can't upgrade his/her own thinking.
These are general guidelines. It may vary a bit depending on the individual's physique. Body and mind co-operate harmoniously but many times we just take them for granted. If we pay attention, we reap the benefits:-)
Like, Like, Like.. the motivational clips, the examples,.. infact everything.. :-)
Thank you Anonymous. Are you the same Anonymous guy or a different one? Hahaha......
Hahaha..same..:)! but what makes you think i am a guy, not a gal..???
:D
Very very very few women will be interested in such articles. From the tone of your writing, my wild guess is you have to be a guy. If i'm wrong, i accept my defeat:-)
DEFEAT?? Whatever for? hey,c'mon, remember you called me'buddy'? so what win & what defeat between buddies..!!? lets put aside this gender issue for the time being.we just buddies.OK? :-)& I PERSONALLY FEEL WHAT YOU WRITE
IS LIKEABLE TO ALL..:)Keep them coming.BEST..
Thank you buddy:-) I like your attitude. I hope, everybody has that free spirit, so the world is a better place for ALL.
Definitely, posts will keep coming not only on Fitness but also on other topics too. It may take some time!
slightly off topic - can u tell me how i can strengthen my lower right back and upper left back alone?
i'm a guy who's 6'2" and quite slender - 62 kilos. the thing is i suffer from this medical condition called scoliosis.
You're really slim for the height. Pull-ups are a great exercise to strengthen your upper back.
Upper back:
How do you do pull ups? See where you can find a solid iron bar(you will see this only in gym or some parks). Hold the bar with your palms facing you and you raise yourself until your chin barely touches the lower point of the bar.
Lower back:
Lie down straight facing the ceiling. Then slowly arch your torso above the ground with knees slightly bent and hold it for 60 secs and then back to the original position. One set is normally 12 repetitions. You can start with one set and then increase it to 3-4sets. But don't do everyday. Always give a break of 3-4 days for one type of exercise.
Caution: Since I don't know you, pay attention to the body. It gives clues when it doesn't feel good. One should know the difference between muscle pain/soreness due to the exercise and some rip/tear. I also experience some 'stiffness' the next day, which is due to the intensity of the exercise.
Do you live in US? There is something called EAS protein powder which is used widely in boldy building industry. Along with this protein, if you change some your food habits, you will definitely gain muscle weight which will give you the energy also burn calories faster.
Let me know if it makes sense and if you need further assistance.
Hi Madhu, does your scoliosis cause any discomfort when you do regular activities?
Nature loves symmetry. You can see that in the anatomy of human beings too. In your case, depending on the curvature of the spine, you have to do exercise. You can do some stretching instead of pull-ups, as i don't know the severity of your spinal curvature.
Never ever do exercises blindly. Everybody has a unique body. Something that works for one person may not work well another.
Stretching is not as strenuous as pull-ups. So I would say, first you start with some stretching that will allow your muscles to become slowly flexible.
@Nappinnai
I live in chennai. And as for the discomfort, well there is the perennial feeling that 'something is not not right about my body', apart from which it is quite hard for me to lift weights.
The curvature of my spine is quite substantial, which is why it's a problem.
And stretching as in?
And very sorry for the late reply, was caught up with some things lately.
Thanks for your advice
Madhu, Have you seen a Specialist? What do they say? I didn't say 'you should lift weights'. I never say that without knowing a person's physical capabilities.
Does it give pain? If it doesn't, when i said stretching, try to do couple of trunk twist(torso twist). See if it gives you pain. If it does with 3 o 4, stop right there. If not do one set 12 reps. Don't do more than that initially. See how your body responds. You twist yourself around vertical axis, keeping your hands coordinating with the twist.
Similarly laterally(left and right) you can move your upper body. It will exercise the oblique muscles. Again, stop right away if it gives you sharp pain.
Has anyone(your mother)in your family has? In your case, how much is the degree of curvature? I love torso twist exercise and its one of my regular exercises. You can do lot of small small movements of your upper torso without too much twist also. This should help and prevent spine curvature from getting worse. Jiggle little bit.
Everybody has mundane things to do. So don't worry about commenting late. Health is more important than these trivial things. Hope it gets better for you so that you can enjoy life to the fullest.
Oh yes i did, he recommended physiotherapy or yoga. And i do yoga everyday but still i feel it's not enough. Oh and when i said 'weights' i meant stuff like suitcases and the like not dumbbells and stuff.
Well as for the family thing, yes my aunt(mom's side) has it and it deteriorated for her and now she's in a bad shape, which is why i want to avoid all that.
Hmmm ok i'll try the twists and yeah i do push ups now and then( i can do 20 at a stretch) but am also worried if that would worsen my condition.
And thanks again.
Madhu, good you want to take care of your health. You didn't tell me how much it has curved. Push-ups are fine but they are minely for frontal upper chest. It strengthen your arms and shoulders. You want to strengthen your back, right?
If you felt any discomfort more than the natural,then you should step back and use common sense. Our body gives warnings and we just have to pay attention to it. Any exercise will have temporary muscle tiredness but will go away and it should rejuvenate you.
If you're young, you can pull it off faster. Alternate days for 2 weeks, do torso twist. If it gives you a good comfort, then you can include another exercise for the back. It is like 'S' shaped lying down facing the ceiling with knees bent at 45 deg and raise only the torso not the neck/head. Right now don't worry about this. This particular exercise targets the back.
Don't do any exercise everyday. Certain exercises should be done with a gap of 5 days to reap the maximum benefits. Stretching can be done 3 or 4 times a week.
Don't thank me. Get better. That will make me happy than the 'thank you'. Health is the greatest wealth.
Oh that, well i haven't actually measured and calculated the curvature but i reckon it to be about 20 degrees. And yes guess am quite young, 23 to be exact.
Ok will try it out. And as for the 'thanks' part, am just polite and courteous generally.
And yes health is the greatest wealth which is why am trying to accumulate it.
Post a Comment