Category — Exercises

So we’ve covered pre-workout snacks, now let’s focus on what you consume after your workouts. This step is arguably the most important part of your workout because when you exercise you deplete your body’s glycogen (the carb stored in your muscles and liver). That’s why it’s extremely vital that you replace what you lose so you can get the most out of your hard work.

Through my own personal experience and speaking with several personal trainers, I have come up with this list of the best post-workout meals:

5.  Piece of fish and baked potato — A muscle-building packed combination of quality protein and complex carbohydrates, this meal is a great way to end your workout. Go for salmon or tilapia as these have the highest amounts of protein.

4.  Chicken breast or steak and rice — Another classic meal that will maximize your workout. If you’re buying steak make sure to pick sirloin or a lean cut which are a lot healthier. Don’t forget the whole grain rice either!

3. Protein bar — This is only third on our list because it is a solid and will take a bit longer to absorb than its liquid counterparts. However, it’s still a very effective post-workout meal. In this instance don’t go for “Low carb” bars, instead buy a protein or meal replacement bar that has plenty of calories and carbohydrates to go along with at least 30 grams of protein. I like the MET-RX meal replacement bars.

2. Chocolate milk — This surprisingly effective recovery drink was almost a unanimous pick for all the experts I interviewed. Two cups of this stuff averages about 310-320 calories, 50 grams of carbs, and 16 grams of protein. Of course the liquid consistency will allow it to be absorbed quickly and carried to your depleted muscles.

1. Protein drink with whey — The original and still the best. No other food or drink can compare to the punch this packs when it comes to optimizing your workout. Whey protein is absorbed the fastest by your body and the liquid form will bring it to your muscles that much faster. If it’s a low carb protein add in some berries or a banana to give it a boost. Optimum Nutrition’s Hydro Whey is a good pick!

All of these foods should all be taken within 45 minutes after completion of your workout for best results.

If you’re like me then you’re always looking for new ways to shock your muscles to get maximum gains. I was at the gym recently when a friend introduced me to the 20s technique for biceps. It involves 3 sets of barbell curls and within those sets are 3 seperate movements.

You start off standing with the barbell in your hands. Then you start to raise it up as if you’re doing a full curl, however with this first movement you do a “half curl” raising it up to where your arms are at a 90 degree angle (8-10 reps). Then for the next movement you start at the 90 degree point and raise it all the way up. In essence you’re doing another “half curl” but just in the opposite direction (8-10 reps). Then for the final movement you do a full curl (8-10 reps).

Compete 3 sets of those 3 movements and you’re sure to feel the burn afterwards!

If you’re a guy and you lift weights, odds are that you don’t enjoy doing cardio. However, in order for those muscles to show you have to burn fat. The quickest and safest way to do that is through low to medium intensity cardio training. Good old-fashioned running is probably the least exciting of all cardio and it’s really the most taxing on your joints. However, more and more people are reverting to alternate methods of cardio activity.

Here’s a list of the top 10 cardio exercises you’re probably not doing. And if you aren’t — give them a shot and see which ones work for you best.

1. Elliptical machine - This is becoming one of the more popular gym machines and great alternative to traditional running. If you’ve never tried it, check it out and find out just how gentlier it is on your joints.

2. Swimming – In the spirit of the Summer Olympics, swimming is one of the calorie burning ”kings.” Mostly because it is a full body workout and you’re going up against your own resistance in the water. You don’t have to be Michael Phelps though – swimming laps for just 20 minutes at a good pace will do the trick.

3. Biking – This is a great exercise because you can choose to use a gym bike and stay indoors, or your own bike and tour the landscape. Make sure you find a speed that is right for you. Typically you can burn up to 500 calories in 30 minutes.

4. Raquetball – It’s gotta be that little blue ball right? Actually chasing that ball burns an average of 400 calories per half hour. And if you’re as competitive as me, you enjoy the trials and tribulations of sports as opposed to a monotonous session on the treadmill.

5. Jumping rope – Ever notice how lean boxers are? Enough said.

6. Step Aerobics – Geared towards women, this exercise targets the most common problem areas while burning up to 450 calories per half hour. Nice!

7. Kickboxing – If you find a class that’s considered “aerobic” or ”cardio” kickboxing you’ll truly get some serious calorie burning accomplished. The combination of perpetual movement, kicking, and punching make it an excellent cardio alternative.

8. Interval training – Yeah, I know you’re sick of running. But, if you’re looking for an alternative to the treadmill, interval training will burn more calories in less time. Check out my previous post to find out what I’m talking about.

9. Rollerblading – If you’re not experienced make sure you have all the gear — heck even if you are experienced. It can be an effective cardio exercise if you do it at a high enough intensity for at least 30 minutes.

10. Power walking – If for no other reason than to just get outside and away from the treadmill, this exercise can hold its own when it comes to burning calories. Yes, you’ll look a little funny, but you’ll burn up to 200 calories in 30 minutes depending on your intensity. Then you’ll be the one who’s laughing.

With most sports, the more time you spend away from the game, the harder it is when you do return. I remember stepping back onto the court after graduating college. I had not played basketball in over 2 months. Just shooting the ball felt weird. The good news was that everything came back to me once I regained that muscle memory.

Sometimes doing some training before you step back onto the court will do wonders for your skillset and your ability to regain your “touch.” I found an article that outlines some basketball exercises that can help you develop muscles and gain strength in key areas that will allow you to perform at a higher level.

Personal trainer Sean Green takes you through the five movements that will transform your game.

I think many weightlifters would agree that leg muscles in general are the toughest muscles to develop. Mainly because we’re walking on them all day and they’re already experiencing a good amount of contraction. So, it takes quite a bit of shock and variation to see significant growth.

MensHealth.com has highlighted a few tips that can be applied to your leg workouts that may jumpstart growth. These tips focus on a few adjustments to standard leg exercises that allow for better form and in turn, bigger gains. Personally, I’ve had some moderate success in training calves and quadriceps by performing about 4 sets of high repititions (20-25) using minimal weight.

The thing about muscle building is that there is not just one way to be successful, that’s why I’m curious as to how other people have found success with building leg muscles.

Share your stories and comments below.

A few years ago I hit a rut in my workouts. I wasn’t seeing any considerable gains and I was stuck in the same routines. Then I called my brother, a personal trainer in New Jersey, and he suggested I try the pyramid technique for my large muscle groups (chest, arms, back). It totally transformed how I workout.

The pyramid technique allows you to get a maximum amount of reps through multiple sets and still allows you to finish off with a “failure set” so you get a major “pump” with each exercise.

For instance, let’s say you start off with dumbell flys for your chest. You’ll start off with a weight that allows you to do 12-15 reps comfortably. Then you slightly increase the weight and do 10-12 reps for your 2nd set. Then for your 3rd set you increase the weight a bit more and do 8-10 reps. For the 4th set you increase again and complete 6-8 reps. Then, for the 5th and final set you go back up to the 1st set weight and drop it down slightly and pump out 20-25 reps (or until failure).

That’s the technique in a nutshell. There are many variations and expert weight lifters can do 6 or 7 sets if they wish. Just make sure you finish off with a high rep set on a lighter weight than the 1st set.

Baseball has been called a “game of inches” and those few inches can be the difference between winning and losing. In order to gain an edge you have to develop a winning exercise program. Evan Waters at Bodybuilding.com has constructed a fitness regimen for baseball players or those just looking to develop the physique of one.

The program is mostly strength-training based focusing on ways to develop and maintain strength throughout the upper body, lower body, and the core. If you had to choose between those three areas the latter two are the most important in terms of baseball specific moves.  A strong core and lower body allows for more power in hitting and throwing. Mostly every baseball move derives from the core therefore it’s very important to develop that area.

On the field, the program outlines a few drills (30-yard dash, throwing with a weighted ball, and long toss) that will complement your work in the gym.

Everybody wants washboard abs, but how do we get them? It’s like everything when it comes to muscle building; there are hundreds of ways to get ripped and lean. But which ones are the best, not only in terms of results, but for the well being of your body?

Most of us know that getting your abdominals ripped and allowing them show consists mostly of dieting and eating the proper foods. But to have them “pop” you need to focus on the right regimen and exercises.

AskMen.com answers FAQs regarding ab workouts and techniques. You’ll find that when it comes to frequency more is not necessarily better and the amount of repetitions you do depends on your goal. Like most muscles, your abs need to be tricked and shocked so doing the same ab exercise over and over is not going to do much in terms of helping the muscle grow.

A strong abdominal section and core is one of the keys to a healthy, injury free body and physique.

Hitting plateaus can be frustrating, especially when it seems like you’re not making anymore gains. For me, my shoulders have always been an area that has needed constant “shocking” and exercise variation. We’ve all done military presses and shoulder rows, but MensHealth.com has come up with a variation on the pushup that will help you breakthrough those stalemates and experience serious shoulder gains.

It’s called a jackknife pushup and it works by training your chest and shoulders while maintaining core stabilization throughout. It trains each shoulder individually which also helps to eliminate any imbalances you may have.

They also offer a modified version of the exercise so you can slowly work your way to mastering it.

Bodybuilding.com lists the best types of workouts for football players. They feature two different programs contstructed by a couple of the site’s avid readers and amateur football players.

Being that most positions in football require short, explosive bursts rather than sustained ones, the first workout promotes the 5 x 5 routine (5 sets of 5 repetitions) allowing for 20-40 seconds of rest between each set. It also stresses the importance of a “total body” workout which can help prevent injuries by targeting every muscle group.

The workout incorporates weightlifting, plyometrics, running, and agility drills. This isn’t just a workout for prospective NFL players, anyone from weekend warriors to casual flag football players can reap the benefits!