New Site...Chiseled-Out.com

Just to let you all know, I have a new site running, Chiseled-Out.com. I will be posting on the same subjects as here, it's just goin' to be a little more broad and a few more subjects. Stop by, subscribe and let me know what you think.


Chiseled-Out.com

Time For A Change.

I've been fightin' this for the past few days...it's time to change the look of this blog. There's no way around it...I want a more up to date look. Even had a few people ask me when will I switch up this template. The next couple of days will be maintenance on this blog. There are plenty of blogger style blogs, but they have templates that were downloaded and look much better than your typical blogspot blog. I'm looking at one of the Wordpress themes, something like I did to my other blog two days ago when I started it. So, this blog is going for a little makeover...maybe I should take some before and after screenshots, lol. Just a little heads-up for those who read this blog. And just for a little motivation, seeing as this post doesn't have any fitness tips, I'll leave a couple visuals...sometimes you can be motivated moreso by sight than just reading.

Muscle Size or Endurance...What Are You Shooting For?

This is one question I ask myself every few months. I'll go through a phase where I want the Arnold look, wide shoulders, huge chest, tree trunk legs, and loaded guns. Then I'll go and want to try and lean it all out, get ripped. Weight training can be a little more complicated than it seems. Then again, it really is quite simple if you know what you want. There are alot of people who really don't know how to go about gaining mass or getting cut up. I've heard plenty of cases where the person wants to just get big, but they find that they can't put on enough weight. Then there's the person who can't lose enough weight, and they want to try and starve it off...bad idea. So, depending on your fitness goal, how do you get to where you want to be?





Hypertrophy
Hypertrophy is simply increasing muscle size, this is where someone wants to get big. The idea is to choose heavy weights to workout with, anywhere from 60-80% of your one rep max. You would normally do 6-12 reps per set...4-6 sets depending on the individual. Between sets, get between 60-90 seconds of rest. Short duration + high intensity = increase in size of the muscle fiber. What about nutrition? As always, you'll want to eat 6-8 meals a day, keep your body fueled throughout the day. The only difference from normal would be that you might want to eat a little more protein and increase your carb intake...uh-oh, he said carbs, lol. Listen, as long as its in moderation, you'll be alright. The idea is still to get good nutrition if you are wanting to increase your fitness level.

Muscle Strength
Didn't we just talk about this? No, we didn't. There are plenty of guys out there who are big muscle wise, but as far as physical strength goes, they are lacking. The goal here is to become stronger over a period of time, not just LOOK like you're strong. You'll want to go no less than 80-85% of your one rep max, and try to pump out no more than 6 reps for two to six sets. Your rest period will be longer, 3-5 minutes, because your intensity will be so high and you WILL be spent if you work. You'll find that alot of professional athletes use this method for better performance on the field

Muscle Power
This is what you see during the StrongMan competitions and Olympic Power Lifting...its all about power & strength. These moves are explosive. Plyometrics are ideal for these types of lifts. Go for up to 90% of your one rep max. One to five reps for 3-5 sets. Just that simple. Maybe not. You'll spend alot of energy, because obviously you'll be going ridiculously heavy. Make sure to get proper rest between sets, up to 5 minutes.

Muscle Endurance
This is for the guys that want to be able to last long, and also for the guys that want a good idea of how to get defined, shredded, ripped, cut-up, how ever you want to put it. Up to 3 sets, you will go for 12 reps or more and only rest up to 30 seconds between sets. This will train your muscle fibers to keep the endurance demand up with the longer duration routines. High reps and low weight. Muscle endurance is also key for athletes like long distance runners.






I try to fit all routines into my workouts at some point. I used to like to go heavy alot, but have cut down on the heavy lifting. If going heavy for a long period of time, your body will actually start to break down and this could lead to serious injuries. There are many aspects to weightlifting, and what you think important will be irrelevant to somebody else. As long as you KNOW what you're looking for, don't let anybody else tell you what to do, unless they're giving you advice that might prevent injury. Oh yeah, protein, protein, protein...don't know if I can actually say that enough. It is the building block of muscle. Know alot of guys who think that if they use 20 servings of creatine they will be fine. Creatine only pulls water into your muscle fibers, makes them full, but after a little time passes that water is gone. Steroids, I don't have a clue, don't use them...never have. Work hard, don't slack off, get the proper nutrition, and you'll reach your fitness goals...plain and simple.

A Little Sexual Healing

A little good lovin' never hurt anybody. Maintaining a healthy and exciting "relationship" with your partner is one of the main ingredients in a long term partnership. It's also good for your overall health. Now i'm not married, but one of the common complaints about a relationship headed down the drain is loss of interest. The couple fails to keep the flame burning and intensity drops...the woman feels as if she no longer holds her man's interest anymore. One thing I have noticed among some of my friends who are married is that they seem cold towards each other, no lust at all. You know the feeling you have when you first meet somebody exciting and new? You show great interest, a little play fighting, tickling, and a little "Sensual Seduction", lol. How can a couple keep the steam rising?






Keep The Flame Burning
No two couples are alike, and what might hold your interest may bore somebody else to death. But, what is true for most people is that it's important to keep your partner on their toes..."la variedad es la especia de la vida". If you don't know exactly what that means, look it up, lol. What are some things you can do to keep your romance running on all 8 cylinders? Change of scenery...the usual spots you might take your partner to, try some place completely out of your comfort zone. Just get in the car and drive...anywhere, doesn't matter. You might get lost, or pretend like it, you know, the ol high school tricks we used to pull on the girls, lol. Make your partner feel young again...go to Disneyworld, or a local theme park. These are all innocent, but at least get you out of the house. Don't feel like really going anywhere? Take her/him by surprise...fellas, without even telling her, when you get home from work and she may be on the couch...grab the lavendar oil, sit down beside her. If she's got shoes on, take 'em off. Pants...roll up each pant leg. Give her a nice rub down without even saying anything to her. Don't know about you, but this will usually end up in the bedroom for me. Maybe your woman is into a little rough housing...not WWE style, you don't have to powerbomb her, lol. Never grow old. These are just a few suggestions from a male perspective...mine basically.





Ladies, what could you do for us? Well I for one LOVE...I repeat, LOVE a message after an hour or 2 at the gym. Hmmmmmmm...nothin' like it, especially with the heating oil, OMG. We like a woman that can be classy, feminine, but at the same time wouldn't mind throwing on a tee and some jogging pants and watching the game with us...vs trying to take the remote from us. Share you partner's interest, even if its not your thing. Guys, same for us...I know how hard it is, lol. We might act like we don't want you to, but guys actually like it when you show a little PDA...boosts the ego. Everybody knows that women wearing our shirts is a definate turn-on.

Some of us don't have the money to travel to exotic locations every other month...I don't, being a current full-time student, but workin' my way there. So I have to be a little more creative than a guy who has the condo in Palm Beach or who travels to Monte-Carlo frequently. The little things are even more important, it shows that you are genuine. I may be a little young, but dealing with older women has taught me alot, they schooled me on Romanticism 101(if that's a word). Mental health, physical health, and sexual health all come hand in hand, one can greatly affect the whole chain. Take time to ensure that you are at your best within each, it can lead to a better overall healthy life...and that is what brings true happiness. So, dim the lights, like Teddy Pendergrass said "Close The Door"...heed the words of Marvin Gaye and treat yourself with a little "Sexual Healing".

Ladies...Get a Better Understanding of Weight Loss

I'm stepping out of my zone a little bit here, but we'll try and get a better understanding of how to determine the factors that cause women to gaing weight in certain areas vs men.

From topics posted in a forum I was in earlier, most of the women there were concerned with gaining weight around their stomach, thigh, and bottom areas. Some women don't really mind much that they may be healthy in that area, as long as they keep it toned...hey, i'm all for it, lol. We'll see if I can't point some people in the right direction to get a better understanding of weight loss for women. Having a better understanding of the issue can only help you out.







This is an article that Kelli Calabrese wrote exclusively for MyNutritionStore. She is a 20 year fitness industry leader and healthy lifestyle makeover specialist. Who better to get this info from than a woman, especially with her background.

"Despite your obsession with thinness, somehow your body has not connected to your mind and each Monday as you creep on the scale you become more desperate. Do you look at your body in the mirror and wonder how fat seems to be growing in places its never been? If this sounds familiar, don't despair! I'll share with you some hidden secrets that can help you understand why you may be getting fatter rather than fitter and why fat loss is a greater challenge for women than men!

Father Time - Beginning in our mid-20s, women lose approximately 7 pounds of muscle mass and gain 15 pounds of fat every decade. (Men lose about 5 pounds of muscle a decade) So, by our mid-40s, we will have lost almost 15 pounds of metabolically active muscle and replaced it with 30 pounds of sluggish fat (if you are not exercising). While the scale tells us that we are only 15 pounds heavier, our metabolism has been dramatically reduced and body composition has changed in unfavorable proportions. The good news is that these changes are, in large part, the result of inactivity and can be reversed with exercise.

Unfortunately it gets worse for women. After menopause, the rate of muscle loss doubles going from 7 pounds a decade to 14 pounds. By the time a woman is in her 60's she can have as little as 20 - 30 pounds of muscle left so not only is she displeased with her figure, but she is more prone to falls and breaking bones.

Also with age, the skin begins to lose its elasticity, sag and lose its ability to contain fat giving a rippled appearance often referred to as cellulite. The dimpled effect is caused by the fibers of connective tissue losing elasticity and allowing the fat to seep through like yogurt through cheesecloth. Yuck!

Muscle is what drives your metabolism. For every pound of muscle on your body you need 35 - 50 calories per day to sustain it. For every pound of fat on your body, you need a modest 2 calories per day. Hint: begin strength training today!"

This is just a portion of the article Kelli Calabrese wrote, view the full article here. Hopefully the information you gain will truely give you a better understanding and help you with your fitness goals whatever they may be.

Upper Body Workouts for Max Developement.

To acheive that V shape that most me desperately desire and a killer upperbody, you'll need to incorporate a variety of moves which trigger each muscle group. Alot of guys seem to think that all you need to do is bench press heavy weights, do a few curls, maybe some push ups and you'll have the upper body you want...not true. The upper body consists of more than just chest and arms...what about your lats, traps, shoulders, lower back, etc. This isn't only true for upper body developement, but also for overall fitness. I won't go too deep into the different workouts, there are so many, but we'll just hit on a few that most people know about already. We'll just hit on a few muscle groups.






Chest
Everybody knows about the bench press...do I really need to get into that? Ok, I will...you can do this in a variety of ways. You could go 4 sets and 8-12 reps, or the 10-8-6-4-2-2 format...depends totally on you. Make sure to slowly control the weight on its way down and explode on your way up. Incline press...sitting at around a 45 degree angle and the movement is the same as the bench, except you aren't using as much of your pectoral muscle as you are on the bench and usually people have to use a slightly lower weight. Using dumbells is an excellent way to shape your chest because you can work with a variety of angles and arms arent' restricted to movement so much as the bench press. You can use dumbells in the same manner as bench or incline. Last but not least on the list today are push-ups. There are so many variations to this exercise. Regular pushups, with your body totally stiff, hands shoulder width apart and feet behind you on the floor. If you want to challenge yourself a little, place you feet on a chair...this is for people who find regular push ups a little easy to do. You can also position your hands closer toghether or farther apart...try different variations and see which ones give you more of a challenge.

Back
Upper back, lower back, middle back...whatever you want to call each area of your back, should be worked together since they...well...work together. Rowing machines are a great choice for people wanting to develope any part of their backs. Using different variations such as a close-grip handle or wide-grip will work slightly different areas of your back...again, variety is a good thing. Pull-ups...alot of people hate to even hear that word...work just about every muscle group in the upper body, not just the lats. If you are a person who finds pull-ups extremely difficult, start out with the pull-down machine, this way you can select the amount of weight to give yourself a good workout. You can make your way over to the pull-up bar once you get to a weight that is considerably greater than your own. They are different types of pulling moves that work your back, and I will get into them in another article here...there are alot and many variations to them.

Shoulders
Automatically you're probably thinking about the military press, or grabbing two dumbells and performing the shoulder press with them instead. For a little more of a challenge, try performing either of these two while standing...for the advanced, you already know this. We can actually go back to a few chest workouts because push-ups and bench pressing actually work your shoulders also. Because the shoulders get so much "attention", you really don't need to work them as hard as you might think, only if you're a gym rat and have plenty of experience under your belt. Lateral raises(hold two dumbells by your side, and raise both or each arm straight up keeping it parralel to your side) are also a good shoulder workout. You can also do this movement bringing the dumbells up in front of you, keeping your arms straight as possible. As with all other workouts, there are other variations.

You don't have to do every single workout on the day you have set aside for that certain body part. Try to start out doing maybe 2-3 different exercises for each body part in one session. Work you chest and back on opposite days, and try to keep your workouts fresh, switch up every 4-6 weeks to avoid hitting the dreaded plateau. Also, ab workouts should definately be incorporated into your workout routing to help with that "V" shape you want.

These are a just a few tips that I can think of off the top of my head. I have another blog post in my online store which goes on the same subject. Remember, everybody is different and will need different workouts to make their bodies respond in certain ways. You just have to try out different workouts and keep it fresh, don't bore your body, it CAN adjust to what you're doing if you don't change up every once in a while

And make sure, as I have said before, that you get the proper nutrition, especially your protein...the building block of muscle. Proper nutrition and supplements help muscle to repair and grow for optimal developement. And always remember to try and keep it fun...a great body is reward to yourself.

Miracle Diets and Shooting Yourself In The Foot.

Ok, I didn't know there were so many people still trying to find a miracle cure to lose weight/get in shape overnight. I understand if you have no knowledge at all...but most people do...and that bothers me a lil bit.

So i'm on this fitness forum and there are alot of people who want to lose weight fast, get a beachbody in 90 seconds and starve themselves into oblivion. Listen, the worst thing you could do is deny your body the proper nutrients it needs. Your body will begin to store fat and/or try to eat itself inside out to TRY and get the nutrition it needs. This is not good...you'll end up worse than what you THOUGHT you were to begin with. You should try and get 6-8 small balanced meals in each day. You can take supplements to help you out, that's what they are for. This will actually be used by your body throughout the day and keep you energized all day. Its ok to cheat every once in a while, as long as its in moderation. Do not starve yourself...lose weight the healthy way, by eating the right foods. Remember, its not exactly how much, but WHAT you eat. You can still have snacks and consume 3,000-4,000 calories, just make sure that most if not all comes from a good source of nutrition...that's a major factor in achieving better overall fitness.

Another issue that I really don't understand...people waiting until the very last second to get into shape. Listen people, you know when summer comes...it comes every year at the same time...no surprises. Instead of waiting the day before summer to get into shape, why not start your fitness program somewhere around the beginning of fall? That way, when summer rolls around you'll already be in shape and can work on maintaining that shape, which is easier once you're there. You can step out in that new dress or take off your shirt to show the brand new 6 pack. Once summer is over, you're still in shape, and if you choose you can lower your intensity a little throughout the fall...and guess what?...when spring/summer rolls around, you'll be in a better position than you were before.

Don't wait until the last second to get into shape, just do it now. If you're kinda late for this summer, don't worry, its cool. Go to the gym anyway, get your workout plan together, start training and you can be in shape by the time fall and winter come. You'll still be in good shape this summer, but if you keep it up, you'll only get better...and by next summer...you'll be more than ready. Don't starve yourself, eat, enjoy, just get the proper nutrition you need and stop stressing so hard over calories...it will work itself out. I'm not saying to ignore them, but as long as you have a good baseling of what you want to consume, don't be afraid if you step out of the box a little bit...enjoy yourself, make a game out of it.

To go ahead and close this out, enjoy fitness, don't make it complicated...its simple, really.

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