For Better Muscular Gains, Use Intensity Cycling

Over the years, there have been countless numbers of people getting exercise with the use of weights and weight machines in an effort to increase strength and muscle size. They know that training with resistance is the only way to accomplish this goal.

All too often however, after a certain period of time, their progress seems to come to a halt. Suddenly they find that they can?t add any more weight to their exercises, even by 1 or 2 pounds without their repetitions going down.

Often when this plateau is reached, it is just assumed that they have reached their maximum ability in strength and from there on out they perpetually continue to do the same exercise routines using the same weights and the same amount of repetitions.

Well this plateau not only can be overcome, it can be shattered! The first step is to understand why this plateau occurs. When you exercise with resistance and progress by adding small amounts of weight each week to each exercise, at some point (usually between 3 to 6 weeks), you will reach a point of approaching overtraining.

At this point your muscles simply can not progress because they need a period of rest for full recovery. This is where intensity cycling comes in. Once that plateau is reached, you need to take one full week off and not exercise with weights at all. After your week off, reduce the weights used for each exercise, and keep the repetitions the same as you were using so you will not reach fatigue.

This workout should be done for around 2 weeks, then start progressing back to where you were when you hit your plateau. You should take about 1 to 2 weeks to get back to using the weights you were using for each exercise when you hit your plateau after the 2 weeks of light workouts.

If you take this 3 to 4 week cycle after your week off, the recovery time your muscles will have had will allow for you to progressively add more weight to each exercise than you were using before you hit your plateau.

Now keep in mind that this cycle will eventually come to another plateau, and you will once again have to take a week off, and then begin another 3 to 4 week recovery cycle. By using this method you can make good gains in your exercise routine that will really add up in the long run.

Now while this sounds like ?periodization?, there is actually one difference with ?intensity cycling?. Periodization is where you start with an exercise routine of light weights using high repetitions, then after 3 to 4 weeks you increase the weights used and reduce the amount of repetitions and even the rest periods between sets and the rest periods between exercise days. Essentially you continue to vary the weights, repetitions, routines, and rest periods every 3 to 4 weeks to prevent the muscles from adapting to one weight and repetition scheme.

With intensity cycling, whether you are on your all out cycle or your recovery cycle, you always stay with the same repetition schemes and also the same rest periods between sets and the same amount of rest days between exercise days. You also stay with the same type of routine throughout both cycles and the same routine for repeated cycles. Intensity cycling is excellent for muscle gains because if you exercise all out all the time, it will always end up in overtraining.

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.

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.

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.

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.

Why Should I Hire a Personal Trainer?

While the resolution is good, very few individuals plan how they want to accomplish this feat and the necessary enthusiasm, and this is where the personal trainer comes into play your ultimate goal is not so much of a major issue here, but how you want go about achieving the same.

All certified personal trainers have the knowledge about the most updated fitness information that may provide better results in the gym. However, they can also advise on nutrition and sports training. At one point, only athletes, celebrities and wealthy individuals could hire personal trainers, but now anyone can hire. Obviously, you want to know the coach is completely familiar with gym equipment, weights, more particularly the treadmill, for example.

Once the goal is set, a coach planning a training regimen to educate on all computers to use to achieve their goal, without their help, many people are injured because they are not familiar with the gym equipment. Because they do not know how the equipment works, or asking anyone to learn just to get the most out of it, it is easy for them to pull muscles.

A certified personal trainer to protect your safety to avoid injury, as long as you have your own diet program, but you think that this is no longer effective, a suitable exercise routine will ensure you continue your diet program. If you need a complete overhaul in your diet or just minor building the abs, a personal trainer can help you with your diet program.

They will know the previous injury and adjust the program to ensure they do not suffer more problems or muscle loss. Its purpose is to bring your fitness level back to normal, regain strength, even if you have to deal with old injuries. Even if you are just looking to be more capable in their search, a personal trainer will be able to ensure that a better physique and fitness level.

If you are running, biking or swimming - a personal trainer will ensure that forms the floor to prevent muscle injuries and even pushing up to the next level. This is not to forget that most people require some motivation, even the best professionals. It's easy to lose motivation when performing exercises on their own which makes achieving goals much more difficult, but having a coach can ensure the enthusiasm remains, which is priceless.

The key is that anyone young or old can benefit from hiring a good personal trainer. Looking for a PT requires a small question, but asking the minimum standard questions are - How many years have you trained the public? What are your qualifications? What service can I provide for me to reach my goals?

What customize workouts for people? Do you ongoing training to develop your skills? This should help at least find someone with basic requirements. Whether or not gel as an effective team is to meet his coach. Hope this helps if you're looking for a PT. Good Luck.