How To Mix Up Your Bench Press Programs

So you are at a point where you really want to develop your chest muscles? You have been trying to get into shape, noticed some decent results and now, what to take your body to the next level. Here are a few tips from beginner to advanced to help you put size and strength on.

First and foremost, you need to have a good form when you are lifting weights. Rather than throwing around heavy weight while risking injury, why not utilize a comfortable weight where you can control the movement to give your body the pump and workout that it really needs. Common exercises include flat bench, decline bench and also incline bench press. Mix up your repetitions from eight to twelve for about four to five sets.

After about 2 months of utilizing this exercise, you should have enough strength that you can use dumbbells. Dumbbells are an excellent way to control the movement even further with your chest muscles. Try exercises like presses and flies also for about two months.

You can appreciate that push-ups are a great mass builder and toner for your body. Try to get into the habit of doing push-ups and increasing the amount of how many you can do comfortably. You will achieve a great workout also for your shoulders and triceps as part of this. Just remember to put your chest into three categories, upper, middle and lower chest.

Strength training is really big so the use of cables and resistance machines should also be part of your training schedule. Your body will get used to movement usually quite quickly so it is wise to change up your routine every 2 to 3 months or so. Be sure to also change how many reps you do and how much time you take between sets. It all depends what your overall fitness goals are looking like.

How To Stay Lean And Ripped

Do you want just another ?average body fat? body or are do you want a super lean and ripped body.

Exercise and weight loss are the keys to getting super-lean and ripped. But have you been able to accomplish it and keep it? The problem is body fat. Body fat can be stubborn! And if you?re like most people, you have no idea about how to get your body fat low enough to reveal those ripped abs and extremely defined muscles you work so hard for.

The Problem? You?re going about it completely the wrong way. Let?s consider the approach most body builders and fitness competitors use to keep the body-fat down.

Are you ready for it? Okay, here it is…

The trick is to train and diet in cycles. You want to workout hard for a season, and then ease off for a while to allow maintenance or growth for your body.

No, I?m not talking about getting in great shape, then letting yourself get fat. What I?m talking about is going from good shape to great shape, then easing back off to good shape, continually repeating the process.

It?s that easy.

The truth is that being lean and ?ripped? is not a condition that?s easy nor healthy to maintain on a consistent basis. It?s just too hard to stay there and live a somewhat normal life. And your body will begin to rebel against your efforts and your health (and muscles) will suffer.

Another reason you wouldn?t want to stay super lean and ?ripped? all year round is that you?d have to be on a strict diet all year round. No breaks… no recuperation… no good!

No one can stay on a super-restricted low-calorie diet indefinitely. Sooner or later your metabolism will slow down and then you will have a hard time keeping the fat off. But if you ?cycle? and diet for, say, 3 months, then ease off for a while and eat a little more, then go back to your diet, then eat a little more again, your metabolic rate will be energized. Also, you won?t lose muscle and health this way.

What if you had the power to control your body fat without losing your health? You could get yourself super lean whenever you wanted. You could look your best for all those special occasions like when summer comes, or your trip to the Caribbeans, or for your wedding.

Wouldn?t you like to be in control of your body like that? ?Cycling? is the key. Even if you have no desire to compete, try this cycling approach yourself. It can work as well for you as it does for those elite bodybuilders.

Low Back Pain Causes, Symptoms And Treatment Of Low Back Pain

Low back pain

Low back pain is a common musculoskeletal disorder causing back pain in the lumbar vertebrae. It can be either acute, sub acute or chronic in its clinical presentation. Typically, the symptoms of low back pain do show significant improvement within two to three months from its onset. In a significant number of individuals, low back pain tends to be recurrent in nature with a waxing and waning quality to it

Back pain affects 80% of Americans at some time in their lives. It comes in many forms, from lower back pain to neck pain to sciatica. Back pain is not a diagnosis — it?s a symptom of an underlying condition.

Causes of Low Back Pain
Anyone who has ever suffered from a bad back will know how much pain and discomfort can be exacerbated by a poor mattress, but it is not just those with existing back complaints who can benefit from a good mattress; back pain may actually be preventable by investing in a good quality mattress and bed.

muscle strains are the most common cause of low back pain. Patients may or may not remember the initial event that triggered their muscle spasm

Some of the more common causes of lower back pain are:
Sudden injury to the back such as may occur in an auto accident, fall, sports, or other manner.
Stress to the muscles, nerves, or ligaments in the lower back.

Symptoms of Low Back Pain
Low back pain means a pain or ache somewhere between the bottom of the ribs, at the back, and the top of the legs. The pain often begins suddenly, and may follow an obvious strain or injury, but may seem to come on “out of the blue”, or come on slowly.

Symptoms in the low back can be a result of problems in the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, and the skin covering the lumbar area. Pains in the upper back can also be a result of disorders of the aorta, chest tumors, and inflammation of spine.

Treatment of Low Back Pain
Sleeping with a pillow between the knees while lying on one side may increase comfort. Some doctors recommend lying on your back with a pillow under your knees.

Stay active – It’s important to return to your normal level of physical activity as soon as possible. Staying active will help your back to get better, and reduces your risk of getting simple back pain again.
Stay positive – remember that back pain usually goes away quickly.

Safely issues ? Many CAM treatments are believed to be safer and to have less side effects than conventional treatments, especially pharmaceutical treatments. But side effects are often only discovered after very large extensive studies have been done or even after they have gone to market. A CAM treatment may have not been studied extensively enough to uncover potential safely issues.

It is important that you discuss the potential risks, complications, and benefits of spinal surgery with your doctor prior to receiving treatment, and that you rely on your physician’s judgment. Only your doctor can determine whether you are a suitable candidate for this treatment.

Pointe Shoes For Ballet, Which Shoe Is Right For You?

Anatomy of a Pointe Shoe

There are several elements involved in the anatomy of a pointe shoe, all of which contribute to its fit and performance. The ability to identify these parts is important in understanding their impact upon the dancer and her performance. The front edge of the shoe is the platform, or the flattened area upon which a dancer stands en pointe. Inside the shoe is a stiffened cup encasing the toes known as the box, or block. The area covering the toes and top of the foot is the vamp, while the opening nearest the toes is the shoe?s throat. The supportive insole of a pointe shoe, or shank, fits within, while an outer sole, typically made from leather, runs along the underside. The rear portion of the shoe that encases the heel and sides of the foot is known as the quarter. Running the circumference of the shoe is the binding. This is the fabric channel through which the drawstring runs. You can learn more about pointe shoes at

Beginner Pointe Shoes

The most important aspect in selecting beginner pointe shoes is proper fit. This not only affects one?s ability to dance en pointe, but safeguards proper development of the feet, ankles and legs. Bones in the feet do not fully mature until the early 20?s, and improperly fitted shoes can cause damage. Look for pointe shoes that fit properly standing on and off pointe. The ends of the toes should reach the front of the shoe, and there should be no excess material at the heel. To find the best width, check that there are no wrinkles in the box and that a finger cannot fit between the box and the foot. Most often, beginner pointe shoes should feature a medium shank, unless the dancer is particularly muscular or has a high arch. No matter the shank, a properly fitted pointe shoe will allow a dancer to roll through with comfort.

Ballet Demi Pointe Shoes

Ballet demi pointe shoes are designed to meet the needs of younger dancers until they mature and develop adequate strength for pointe work. The main difference between a demi pointe and pointe shoe is that the demi pointe is boxed and shankless. They do not provide the support and stability needed to safely go on pointe, but are ideal for working up to it. These shoes are intended to help familiarize pre-pointe students with working in a boxed shoe, as well as basic shoe care such as sewing on ribbon and elastic.

If you are looking for more information on Ballet Pointe shoes. Head on over to

Professional Personal Trainers In New York City

Fitness is the prime objective of many people in the modern times. As the modern generation comes across the ghastly consequences of ignoring one’s fitness and health, it tends to look for options which could help it stay fit and healthy. One of the best ways to do so is by being in touch with professional personal trainers. Such trainers appreciate the imperativeness of one’s fitness to one’s wellbeing and also know ways in which peak fitness can be you are in the throbbing city of New York, you are sure to come across many Personal Trainers New York City. Being a cosmopolitan city and the financial capital of the world, it is deluged with people, from all corners of the globe. Not only are we talking about the permanent residents of the city but also business travelers who might be keen on accessing the services of qualified personal trainers.

If you are wondering of which personal trainers New York are the best, the choice has to be made by you. You have to look for such trainers who do not just follow a set agenda. They, instead, customize their plan of action according to your body, its responsiveness and your fitness goals.

Here are how some of the above mentioned facets can impact your fitness plans:

BODY TYPE: If you have already been working out rigorously in the past, you would have developed a formula that suits you the best. Moreover, it would also be simpler for Personal trainers New York City to work on your body as it would be used to some kind of exercising. If you are starting afresh, on the other hand, it is imperative to go slow and see how the body responds. Going overboard in the first attempt can have negative effects.

BODY RESPONSIVENESS: This is almost self explanatory. There are some body types which respond instantly to exercising. On the other hand, there are some other body types which take some time to get into the mode. It is the job of the personal trainers New York to understand your body’s responsiveness while devising your fitness plan.

FITNESS GOALS: Isn’t it important for you to communicate your fitness goals to your personal trainer? It is on the basis of those goals that the personal trainer would develop a plan of action and even create a melange of exercise types that you need to indulge into, along with the diet that you need to follow.

Hence, when these three facets are carefully looked into, a perfect fitness plan is developed.

Hense Jone is USA Author. He provides weight loss,Boot Camps,nutrition,in-home Personal trainer NYC with personal training NYC. He has applied his knowledge and understanding to a wide variety of Personal trainers New York City and Personal Trainers New York.

Reasons to Exercise at The Beach

Chances are that when you go to the beach, most of the people are there to relax, soak up some sun and spend some time lying around. The last thing that most people think about while at the beach, is exercise. However, it can provide an excellent place to get some activity which can lead to some fun calorie burning activities. The exercises done at the beach in the fresh ocean air can be looked at as a reward and nice break from the hum drum activity done in the gym with indoor lighting and recirculated air from the air conditioning and heating systems. Many fitness holidays use the beach in their program for that reason.

The beach has several advantages if you would like to workout there, let’s look at some:

The water – The water at the beach can offer a way to add resistance to your body in ways that are difficult to get elsewhere. One example is that the water can offer resistance to the whole body if you go farther out, or just the legs closer to the shore. A treadmill in the gym cannot mimic this type of movement.

Swimming is an activity that can be done at the beach of course. Most gyms don’t offer this. Even if it is it is going to be separate from the rest of the gym. Being that the beach has the water right there, it is possible to add swimming to circuit training.

Sand on the shore – There will usually be two types of surfaces the sand provides. It will be packed where the tide comes in near the water. This is where you can do exercises that require balance.

Farther away from the water there is typically a softer surface. The soft surface offers several benefits. Because it is soft it will be easier on the joints if you choose to run or walk in it. The soft sand absorbs energy. For this reason it will require more work if you choose to add jumping or running to your activity at the beach. It will also allow you to perform exercises that you would typically do on a mat in the gym, such as knee pushups or situps.

It is easy to mark off distances in the sand. These can be used in circuit training for activities like shuttle runs. The beach can add variety to your workouts. Those who use circuit training can design a circuit using bodyweight exercises easily and can add some things that would typically be impossible to do at a commercial gym or at home.

You can get the family involved. Usually your family will be with you at the beach. This does not mean having the entire family doing pushups and jumping jacks. However, there are numerous activities a family can do at the beach that are fun and will burn some calories. Bringing along a Frisbee, soccer ball, or volley ball can be a way to get the family involved in some activity and also have some fun. Why did you bring the family to the beach? It is usually to have some fun.

Distraction – Typically, I would say never let yourself be distracted when exercising for safety. However, there are times when a little distraction while doing some endurance exercise, such as jogging, will allow us to take our minds off the exercise and the time we have spent doing it. We can enjoy the scenery, breathe in the fresh air, and listen to the ocean while we are doing our activity. The distraction can make the time seem to pass faster.

Even though working out at the beach may be fun, there are some things to consider when you are thinking about adding some exercise while you’re there.

Of course be sure to bring some sunblock. The sun’s rays can be strong even if it is cloudy. Make sure it is sunblock that will not wash off from sweat or water from swimming. When swimming, make sure there are lifeguards and be careful of sea life and tides that may carry you out into the ocean. Bring plenty of water to stay hydrated.

During your daily routine there are types of exercises that are difficult to do such as swimming. So the next time you go to the beach, consider doing something more than just catching some rays. It can offer new and challenging types of exercise and give you a fitness retreat.

Singapore Personal Trainer Explains: “how To Choose A Gym To Join”

As a Singapore personal trainer and fitness professional, its my passion to help people get in shape. One of the things that can certainly help is joining a good gym. But there are so many choices out there. There is the good, the bad and the ugly. Ugly because if you choose the wrong gym, you will get so frustrated and may give up on your fitness goals altogether! I would hate to see that happen.

Bad service, bad ethics, bad trainers, bad customer support, refusal to refund purchases for valid reasons, charging customers who have already stopped their contracts and so on…

With all the bad press the fitness industry is getting lately about poor service I thought I would talk about what makes a good gym good so that people in Singapore (my home town) and elsewhere don’t start thinking that the fitness industry is a scam, and can make good choices about the gyms they join.

“It’s a shame that so many complaints have been made about the services, staff and ethics of big gyms.”

The way business has been done in the big commercial gym chains has been going on for a long while and the complaints and reports of poor standards have only increased over time.

“My role as a fitness professional and personal trainer in Singapore is to help as many people as possible with their fitness goals. Improving their health, preventing disease, helping them look good, and live fully. Frustration with poor standards, ethics and customer service in the fitness industry discourages people from getting fit and living to their full potential. That is what makes me most upset.”

I will now explain how things are done at a well run fitness coaching facility.

“There are some things that can be done to make sure that everybody that steps into our place has a positive experience and feels totally at home.”

These are also things you can look out for when choosing a gym or a fitness training studio.

Here is how a good gym differs from a sales oriented and money motivated gym which does not care about their customers.

During the sales process…

In a good gym, when a prospect is given a sales presentation there is never a “hard sell” at the end. Each visitor is asked what his/her goals are, shown a program that can help achieve those goals, and asked if they would like to join. There is never any pressure or obligation.

In a good gym they never ever use negative words like “Your body is in such bad shape!” to get a sale.

A good gym will never propose a high cost, leaving it up to the customer to bargain it down. Pricing should be absolutely transparent.

A good gym will never call or email people who don’t want these calls. All communication is to people who have already asked to be called or contacted.

A good gym shows clients a contract that includes a 100% MONEY BACK guarantee if they do what is asked but are not satisfied with the results or the services they receive.

A good gym offers a free trial if the client would like to “try” before buying. Again NO obligation or pressure. Just the best service that they can provide.

When a client signs up…

A good gym will take them through a complete assessment of body fat, measurements, nutrition, photographs, mineral testing, digestive tests, hormonal and genetic tendencies and a movement and posture screening.

A good gym will individualize program design and nutrition according to this assessment. They will never simply “show a person around the machines” and call it a session. There are no “cookie cutter” programs that are “one size fits all”. Because every client is different.

A good gym will teach, coach and correct movement and posture from day 1. This leads to improved progress and low injury risk.

A good gym will build a healthy community so that the new client makes friends and enjoys the training experience. This also helps the client maintain the new, healthy habits that he or she forms because there is social support to help them.

A good gym will spend effort building a great gym environment that is all about encouragement and a positive atmosphere. There is no negative talk, no showing off, no bad attitudes in the training center.

Yes a good gym will be doing their best to run a business that really puts the client’s well being first. No matter if they are in Singapore, America or any other country.

I don’t believe that we need to compromise ethics, morals or integrity to be a good business.

Personally, I’m committed never to compromise even if it means a few less dollars in the short run.

This is the perspective of all good gyms.

Six Pack Shortcuts My Mike Chang Workout Review

Mike Chang’s Workout – My six pack shortcuts program review

A little bit about me?

I am judo black belt who is constantly looking for new workouts as a way of improving my strength and stamina for judo contests and gradings. After being a gym member for a long time, i have decided to take up home workouts instead. Surprisingly i am achieving better results, and they are keeping me more motivated to succeed.

Six pack Shortcuts – My Overview

Six pack shortcuts is a fully comprehensive guide to losing weight and building muscle.

It contains a variety of simple exercises which can be performed on a daily basis targeting specific muscles in the body. As the ‘six pack’ title suggests, there are also ab specific exercises which can be carried out once a flat stomach has been achieved.

The programme is by no means a quick fix and does require hard work and dedication as you work through a 12 week programme, five days a week. The workouts:

include supersets and trisets. These techniques trick the muscles into working harder, in less time.

Nutritional information is an additional bonus with this programme. It is a completely natural approach, without the need for diet pills or expensive supplements.

Because the guide comes in video format, it is like having your own personal trainer in the home. This serves to improve technique quickly, and make the workout a much more enjoyable experience. However, i do prefer my workouts on DVD for convenience. Only a small criticism!

If you decide to take up the six pack programme, i am confident you will see positive results, but only if you work hard and stick with the program. You should achieve increased muscle mass, improved stamina, and less body fat. However, these are only the physical benefits. Your self confidence and energy levels should also improve,

If you are short on time, like myself, in order to do the six pack shortcuts program at home, without the need for expensive gym membership, i would recommend getting yourself some dumbbells, barbell, and bench. Pull up equipment is also very beneficial. I have my own bar at home (took me a while to fit though, need to improve my DIY skills).

I decided to buy the Six Pack Shortcuts Program after much debate. In short (pardon the pun!) I am very happy with the product to date. I know that there are some very good free videos on You Tube by Mike Chang which i tried out for some time before I finally bit the bullet and bought Six Pack Shortcuts. This is a very good starting point, however, without the programme i lacked a consistent approach and routine which i now have by following Six pack shortcuts. Hopefully it will give you the drive to succeed. It worked for me. As well as the weight lifting, body resistance and pull up drills, i also really enjoyed the cardio elements. It was seeing the M100s that got me into this workout programme in the first place. Yes you really can push yourself to the brink in 5 minutes. I was in a pool of sweat.

Six pack shortcuts is much more comprehensive and informative in comparison to other similar home workouts on the internet which I have previously tested. The additional support from Mike Chang and his support team is also pretty good.

I personally like the combination between physical exercises and nutritional information that Mike Chang reveals in the Six pack shortcuts main guide and I think that the 2 months money-back guarantee from Mike Chang is a fair offer that can allow anyone to try this program risk free.

I do not think that the Six Pack Shortcuts workout is a ‘shortcut’ as such, like other reviews may claim on the web. It requires hard work and dedication, however at this point in time I am satisfied with my results. I think that with the right approach it is possible for the majority of people with a solid commitment to see significant results in quite a short amount of time. In any event, with the fall back of a 100% money back guarantee I do not think that there is anything to lose. I have achieved good lean muscle gain, improved stamina, and i am well on the way to success with this programme. Still working on the abs! My main weakness is sticking to the healthy eating.

My final piece of advice is to supplement your diet with whey protein shakes after the weights and recovery formula after the cardio elements, for any intensive home or gym workout. Stretching and recovery time is also extremely important and can easily be overlooked. Lest just say i have learnt my lesson the hard way.

Thank you for reading my article/review.

For my full six pack shortcuts review and other home workout tips visit: My Six Pack Shortcuts Blog at

Some Offbeat Exercises For Your Well Being

After working for whole day in office, it really becomes difficult to work for a long time in gyms. But if there is some soothing and exciting music, we somehow manage our routine. And with the pleasant music, you need variety of exercises to remain charged up. People get bored, if they continue same type of exercises again and again. Comprehending these, various types of offbeat exercises have been mentioned, that keeps us happy and energetic.

Strengthening Abdominal Muscles With Felicitous Exercises

Abdominal muscles are consists of four groups namely transverses abdominus, rectus abdominus, external oblique muscles, and internal oblique. This muscle group stabilizes the trunk, provides organ stability, and assists in rotation and flexion of the trunk. It is vital to strengthen these muscles to hinder back injuries and to fully support the body?s frame.

Once a person has generously and healthily losses some weight, abdominal muscles must be strengthened and developed. This can be done by doing muscle strengthening exercises.

In most cases, despite the strict influence of a diet and rigorous exercises, six pack abs is still nowhere to be seen. This is basically due to the fact that people find it hard to lower their level of body fats. You may not know but there is a certain fat requirement for the six packs to appear. This required level of fat is much lower to what is needed to keep up one?s daily routine, and lower than the range for normal body functions for most individuals.

Genes may have something to do with it too. If six packs are undeveloped, charge it to your inherited genes. Genes play a great role in your body functions and in developing a six pack abs and flat abdomens. Well, if this is the case, then it is possible not to acquire six packs even with sufficient amount of diet and exercise?

In a lot of cases, the development process of six packs oftentimes needs more exercises than other people?s schedules allow. And the same excess amount of attention must be given to the diet. Therefore, it is not the same for everybody. Because of this reason alone, most people chose to perform exercises and follow diet plans to lose weight rather than foster six packs.

The road to attaining perfectly flat abs and six packs need sufficient level of commitment. But before you embark to start such quest, determine first your reason why you want to achieve such so you will have some motivation in doing so. Will the changes for the betterment of your being?

However, expect that no matter how hard you tried, six packs may have eluded you. Do not be dismayed though, for even without those hard forming muscles clearly defined in your abs, your weight loss and better looking bod is enough for you to feel exceptionally good and well. These wonderful effects are healthy and beneficial for you. The presence of six pack abs is not an indication of a healthy body. After complying a proper and healthy diet and exercise programs for a more pronounced abs, you will eventually feel good about yourself. But if your main goal is not attained which is to have six packs, do not discard all together the other essential benefits you acquired.

It is more important to set achievable and realistic goals than to aim too much or too high. For you not to be flustered and disappointed, work first from shedding off those extra pounds and muscle toning before anything else. Then from there, workout what is necessary to get that six pack abs you wanted to develop.