The first time I did P90x, a group of people wanted to do it with me. I’ll tell you right now that not everyone had success with it. Some had success and got a whole lot healthier, stronger, fitter and also lost several pounds. However, the rest benefited little and had no results to show when the program was over. At the end of it there seemed to be a split. One side thought the program was awesome, while the other side was saying, “P90x sucks!”.

What was the defining differences between the group that failed and the two that had success? There were several. The first difference was that the group that had no success complained, a lot. They complained about eating healthy, they fussed about the workouts, they whined whenever an exercise made them uncomfortable. Let me tell you right now, P90x and exercise in general is uncomfortable! They were negative about the whole program in general. They started of excited, but as soon as things got tough (as in, just after the first workout started), it was as if they were trying to talk themselves out of doing the workouts and sabotage transforming their body and changing their life for the better.

There is a reason they put the Nutrition Plan book in the program! Many people ask, “Do I have to follow the P90x Nutrition Plan?” My response is yes! If you are serious about getting results, then you need to eat healthier! The group that failed didn’t follow the Nutrition Plan. They rationalized that the bacon, cookies, sugar loaded cereal, white bread, ice cream, and the rest of the junk they so often ate didn’t need to be removed. These people honestly thought that because they ate “home cooked food”, they were eating healthy. Granted, any outsider would soon realize after seeing their “home cooked” bacon, chicken, and mayonnaise sandwiches, that these people were out of their minds thinking that what they were eating was “healthy home cooking”!

Fail to do the workouts, and you’ll fail to see change! The group that failed didn’t do Yoga X. They never made it through a single Yoga X workout. That particular workout is an hour and a half long, and they opted to not do it because it was “too hard and too long”. They also opted to not follow any set time to do the workouts. They would put off doing the workouts until late at night, when they would then say aloud, “I’m too tired to do a workout.” They missed many workouts, and on average would only do about 2-3 workouts a week, which pretty much meant they did less than half of the program.

If you want to fail, do what the above group did, because none of them got anything out of it. They complained, were negative, and were constantly trying to sabotage their own attempt to transform their body and their life. They continued to eat unhealthy, and they only did less than half of the workouts in the program. At the end of it they thought P90x sucked, when in reality, their failure was 100% their own fault.

As soon as one investigates high intensity interval training the terms ‘Tabatas’ and ‘Hennie Mullers’ appear. It’s understandable, then, to want to know just what exactly Tabata and Hennie Muller exercises are.

Tabatas are so named after Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo.

Tabata intervals are long on the high intensity interval and shorter on the resting interval, i.e. 20 seconds of maximum intensity exercise followed by ten seconds of rest constitutes one cycle. Repeating this cycle eight times will take four minutes. Because of the exhausting demands of the high intensity interval, the rest period is absolutely necessary for partial recovery of mental and physical ability.

In the study done by Dr. Tabata a mechanically braked cycle ergometer was used, but one can apply this protocol to almost any exercise imaginable.

Picture yourself doing one or more of the following for example: Sprinting, skipping rope, doing squats and push-ups, or hitting a boxing bag.

If you have the drive and the endurance – as well as the necessary reasonable fitness level to begin with – quick results are a given.

Hennie Mullers are named after a legendary South African Rugby Player, a Flanker.

A Hennie Muller consists of running the width, the length and the diagonal of the rugby field, ending up where you started. Do it twice in a row, then repeat as you’re able. Apparently the Tokyo Gaijin Rugby Team do about five sets for one training session.

Tabatas and Hennie Mullers can be almost unbearably exhausting.

Without a doubt, Tabatas and Hennie Mullers should not be done by people of average fitness levels. Just as certainly the almost brutal demands made on the trainee can bring about mental fatigue and physical discomfort. But the hypothesis behind such exercises can be adapted for average people, and the proven increased physical fitness level obtained even by them

Are you seeking greater physical fitness for yourself?

Research has shown that four minutes of Tabata interval training can do as much to boost aerobic and anaerobic capacity as an hour of endurance exercise, thus, even an adapted form of intensity interval training is bound to speed up desired results. Whether done at the most demanding level or an adapted version for average mortals, working out in a supporting group is encouraging and helpful.

The gym is an excellent place to work out for many reasons. For me, it’s because of the vast amount of free weights and equipment and the hardcore atmosphere that feels particularly motivating for me.

The problem with working out at the gym is, it is after all a public venue. This means the moment you decide to sign up for a gym membership you will have to co-exist with the other gym members and deal with whatever peculiarities they have. This can prove to be very challenging especially when you are at the gym working hard on exercising to reduce tummy and the presence of some others are making it hard for you to do so.

I’ve seen how many people give up going to the gym or stopped following their training program because of some bad encounters they have at the gym. Moving from one gym to another doesn’t help because some of these annoying people exist everywhere.

In today’s post, I will list down some of the top 5 most annoying people you might see at the gym and how you can deal with them – if you have to.

The Chatterbox:

Every gym has at least one of them. This individual (sometimes a few of them) goes to the gym primarily to socialize, bitch, gossip and basically do anything but exercise. This person would chat with you between sets and if you get caught in the conversation, you lose track of your rest periods. Then your body and muscle cools down and you are no longer in the zone to lift your next set. Your workout gets ruined.

Sometimes this person would gossip about you – your clothes, your body part, your exercise technique, etc – and deliberately let you hear it. It makes you conscious about yourself and you lose concentration.

While there’s nothing wrong with socializing, we should lose track of our main reason for going to the gym. Having an extended rest period can affect your training intensity and your focus on the next set. This is definitely not what you want to achieve especially if you exercising to reduce tummy. Remember, you can always socialize after your workout.

Solution: If you know the person, try keeping the chat within a minute or no longer than your usual rest period. If the chat goes beyond, gradually assume the position of your next exercise, smile and carry on with your exercise. Most people will get the point.

If they talk about you, glance at them and make sure they notice you. Let them know you heard them and continue with your workout. Who gives a s**t about what the others think? This is your work out!

The Hogger:

The people at my gym are generally very friendly and willing to share their equipment in between sets. But occasionally we have one or two of these possessive weirdos who simply won’t share and insists on completing their exercise before anyone can use it.

If they have just a few sets left, that’s fine. What’s unforgivable is that they are hogging the equipment for the wrong exercise. Don’t know what I mean? Here’s an example:

Imagine someone hogging the squat rack to do biceps curl with the Olympic bar. The reason they need the squat rack is because they can rest the bar at the rack so that it’s easier for them to pick it up at the next set… (long pause for effect). And by the way, in case you think these are strong people who need the Olympic bar to curl massive weights, you couldn’t be more wrong. They are just curling an empty bar.

Hoggers are not just restricted to the weights section. The worst Hoggers are those on the treadmill. Because it’s impossible to share the treadmill, users should be even more considerate and be conscious of the time they spend on the machine. Even though it’s clearly stated that each user is limited to 30 minutes on the treadmill, some continue on, completely oblivious to the people waiting behind. And check this out, some even have the newspapers nicely laid out in front of them as they take a stroll on the treadmill while holding onto the handles…

As you patiently wait for your turn on the treadmill, homicide at this point inevitably comes to mind.

Solution: If they are using the machine for any other exercise than what it’s meant for, politely tell them that there’s an alternate machine that they can use. Usually this works. Otherwise, ask them to share. The switching of weights will eventually make one party give up. Usually it’s them.

The Moaner:

I bet you can find one of these in every gym as well. Their voices echo throughout the entire gym. You know exactly when they are going to start their set and when their set is going to end. They psyche themselves up with a war cry that puts the New Zealand All Blacks to shame as they lift their massive weights (or weights which they think are massive to them), and throughout the set, the grunt, moan and groan until they eventually climaxed at the last repetition before dropping their weights to the floor.

Whether these people are truly trying to psych themselves or they are looking for attention, their loud moans and war cries are a distraction to everyone in the gym. Imagine if everyone in the gym starts doing this? Others might mistake the gym as a Taekwondo dojo or worse, an adult venue masquerading as a gym.

Solution: You can try to telling them to keep it down. But I’ve tried and it doesn’t work. So, get yourself an iPod or a set of earplugs. I do like my friend’s solution though, which is to exercise next to them and moan even louder.

The Big Bully:

A nightmare to both gym instructors and members alike, the Big Bullies are hard to miss. Walking around with arms flaring out as if there are potatoes in their armpits, these oversized muscle heads share many characteristics with the Hogger and the Moaner. They use your equipment between sets without asking and they never return any of the weight they use.

The worst of them even criticize your exercise technique without even giving you actual pointers.

Many of these muscle heads are just pure muscle bulk with no definition. Some even sport a belly. But they walk around thinking that everyone should marvel at their tremendous musculature.

Solution: Handling the Big Bully needs extra care. Remember to always be polite because these are the closest things that we have to a primate living among us. Perhaps the only stations you will never find Big Bullies using are the treadmill and the abs machine. But if a big bully is suddenly use your equipment without asking, wait for him to complete his set, then tell him politely, “Lets share between sets”, as you pick up the weights. If he stops you or starts giving you aggressive looks, no problem. Move on to the next heaviest weight. Let him have it. It’s not worth it. You watched Planet of the Apes? Just let the primate have his toy.

The Army Ants:

Usually in a group of at least seven or eight, these people are like army ants, ravaging every machine, treadmill and free weight they set their eyes on. If they are doing dumbbell presses, you can be sure that almost all of the weights on the rack will be gone. These people usually belong to a specific sports team and have decided to bring half their squad for training at a local gym.

Their disruptive presence at the gym is obvious and even greatly magnified when they are there during peak hours. If your gym is fairly small like mine, you can either wait for the ants to finish their workout or be prepared to wait for 5 minutes between each set.

Solution: Army ants or not, you are already at the gym. So get your workout in! If they are using the equipment that you plan to use, either find an alternative or workout another body part first. There’s no point sharing equipment with the army ants because you end up wasting more time waiting to do your set.

Ok, I threw in this last group of people not because they are really annoying, but the way they are training is an utter waste of time and I’ve seen groups like this is three gyms I’ve been to already.

The Bench Press Boys:

There’s this group of four to five overzealous teenage boys who go to the gym pretty frequently. I’ve only ever seen them train one body part.

Correction.

I’ve only ever seen them do one exercise – the bench press. Well, you can’t really blame them. The obsession with having a huge chest is not just limited to women. Having a massive chest does make one looks just as impressive as having huge arms. The good thing is, at least they are choosing free weights over machines. But once they start to lift the weight, everything else goes very wrong.

They use a weight that’s too heavy for them right from the first set. The boy performing the exercise has a spotter behind him, to his left and to his right. The scene looks almost like a pit crew carrying out a pit stop at a motor race event. What even funnier is the boy who’s performing the exercise continues to add weight to the next set. As his spotters struggle to help him through his last set, he looks as if he has conquered Mount Everest and with that look of extreme satisfaction.

These boys don’t really annoy anyone except sometimes if you really need to use the bench; you have to wait for them to get through their 10 sets of bench press, each.

Solution: Well, they are not really offending anybody. But if you need to use the bench, ask politely to share the bench. When they see you are lifting more than them and they give you that “Whoa! Awesome!” look, you can give them a few pointers and correct their bench pressing techniques.

When dealing with any of the five annoying people above, the key thing to note is, always remember to be polite. Never use aggression even if you are bigger and stronger than the other guy. Treat fellow gym users with respect and you will get respect in return.

Are you considering swimming to lose weight? Excellent!  There are a couple of things you should know before jumping in the water. I have been swimming for 16 years and I used swimming exclusively as my cardio to reduce my body fat by 54% in 3 months. So here it goes. First, swimming long distances at a steady speed is not very effective for losing weight. In fact, swimming ranks below running and biking in terms of calories burned. However, I will describe a method of swimming that will torch calories and you will only need to spend about 20 minutes three days per week swimming.

The second thing you need to know is that it takes practice to become proficient at swimming. If you are just taking it up, you will need to stick with it for a while before you start getting good. The good news is that you don’t have to wait to get good before you start losing weight. Plus, swimming is something you can do all your life because it is low impact. It doesn’t hurt your joints like running or similar high impact activities.

So, what is this excellent method of swimming that will help you lose weight fast? Well, it is called cardiovascular interval training, and it works especially well in swimming. Basically, it is swimming hard for a short period of time and swimming at medium intensity for a slightly longer time. How do you know what your intensity is? You use what’s called the perceived rate of exertion scale. A number one on the scale is equivalent of sitting on your couch and a number ten is swimming as hard as you can. In the six to seven range, you would be breathing hard but could still hold a conversation, albeit with difficulty.

So, for example, you could start out with a warm-up of 5 minutes in the 4-5 area of the scale. This would be an easy pace that is just starting to make you breathe hard. Then you could alternate 30 seconds of swimming at a level 9-10 with 2 minutes of swimming at a 6-7. Warm up for about five minutes, perform ten minutes of this interval I just described, and then swim easy for about five minutes to cool down.

There has been significant research done on cardiovascular interval training that indicates it burns more calories both during your workout and after you finish. Your heart rate stays elevated for longer when swimming like this. Therefore, you burn more calories and lose more weight.

As I said, swimming is the cardiovascular exercise I used on two different occasions to lose 13 and 20 pounds of fat. You can certainly lose weight swimming when you do it with the right intensity. Good luck and stick with it!

It is not that easy to look for the perfect exercise that suits your needs. Each one of us has unique, specific goals and requirements that we are looking for. Some people are looking for exercises to lose weight while some do exercises to lose belly fat. Some people look at exercises to tone their muscles and gain six packs while others use exercise to shape their body parts like triceps, abs, thighs, hips, chest etc.

Provided the fact that most people in modern times are busy with their schedule, finding the exercise that is best for them may take a very long time. They might even end up choosing nothing. How can we determine if an exercise is suitable for us?

There are different common and universal ideas that will help sustain the fitness of the body without consuming too much of your time and patience.

Tips From The Experts

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

After reading this article, we hope that you have already considered some activities that you think will work best for you.

The Principle of Reversibility as it applies to exercise and fitness training means: If you don’t use it, you lose it. This principle is well-grounded in exercise science and is closely related to the biological principle of Use and Disuse. (1)

While rest periods are necessary for recovery after workouts, extended rest intervals reduce physical fitness. The physiological effects of fitness training diminish over time, causing the body to revert back to its pretraining condition.

Detraining occurs within a relatively short time period after you stop exercising. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscular endurance is lost during the same time period. (2)

The Principle of Reversibility does not apply to retaining skills. The effects of stopping practice of motor skills, such as weight training exercises or sport skills, are very different.

A skill once learned is never forgotten, especially if well learned. Coordination appears to store in long-term motor memory and remains nearly perfect for decades, particularly for continuous skills (e.g., riding a bike, swimming). If you stop training, over time you will lose strength, endurance, and flexibility, but you will remember how to execute the skills involved in performing exercises and activities. (3)

Tips on How to Apply the Principle of Reversibility

1. After long rest intervals, begin a conditioning program to rebuild your base of strength and endurance.

2. For sports, take an active rest to minimize the effects of detraining during the off season.

3. Increase exercise gradually and progressively after a long break. Be patient about regaining your previous fitness level.

4. Do not attempt to lift heavy weight loads without proper conditioning after a long break. You will remember how to properly execute the lifts, but you may sustain an injury if you overestimate how much weight you can lift.

5. Emphasize stretching exercises to regain joint flexibility. This is particularly important for older adults who participate in senior sports.

References

1. Powers, S.K., Dodd, S.L., Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

2. Costill, D. & Richardson, A. (1993). Handbook of sports medicine: Swimming. London: Blackwell Publishing.

3. Schmidt, R.A. & Wrisberg, C.A. (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

One of the most powerful and effective ways to grow taller is to increase human growth hormone in your body. Human growth hormone has a verity of benefits. You could reclaim your youth and vitality, lose weight, treat disease, and of course increase your height. Many people take human growth hormone injections to add inches to their overall height, but I don’t recommend this. The natural way is the best way to go.

You could increase the levels of human growth hormone by doing anaerobic exercises. These types of exercises are high intensity workouts that strengthens the muscles. Anaerobic workouts are short workouts done in quick sessions. These types of exercises are proven to help raise human growth hormone, so there is no need of getting HGH treatments.

Anaerobic exercises as we have learned are high intensity exercises, therefore it includes activities like basketball, sprinting, swimming, and lifting weights. When you workout at high intensity levels your body shoots out human growth hormone, which will help the body to grow taller.

The next important thing is being on a healthy diet that promotes growth. Your bones requires phosphorus, magnesium, and calcium, while your muscles need water and protein in order to grow.

How much food we eat and how healthy the food is will in a significant way effect our health, growth, and height, this is why it’s important to eat healthy food when you want to grow to your taller. The kind of foods you consume will help you grow or prevent you from growing to your maximum height.

You should be eating foods that are high in protein, fats, and carbohydrates. By eating foods like fish, carrots, liver, almonds, beans, chicken, green and yellow veggies, and beef, you will get enough protein, carbohydrates, and fats, in your diet.

Now the key thing that will make everything work is water. Did you know that water helps to cushion your joints and your bones are 22% water? Water as well makes up 75% of your muscles, now can you see the importance of water when it comes to growing taller?

The body cannot grow to its full height when you are not hydrated. You probably heard that you must drink 8 glasses of water every day, but this is not true. In order for you to know how much water to drink you must divide your weight by 2, and that is how many ounces of water your body requires daily.

Its important to follow these simple steps on a consistent basis if you truly desire to grow taller. Always remember that anyone could increase their height even if they haven’t grown in years!

Hold on for a minute. This is not just your average exercise program. I’ve been into exercise for over forty years. I feel like I’m thirty years old so somehow the math doesn’t compute. Anyhow, as I mentioned earlier, I’ve bought and used hundreds and hundreds of fitness DVDs and DVD sets. A little later on, I’m going to review many of them for you.

My all-time favorite DVD set is Dr. Al Sear’s program called “Pace Express 12- Minute Fitness Revolution.” I have been doing it every day for the last ten weeks. If you’re wondering how to lose weight forever, check out Dr. Al Sears and Pace Express. When you read about “Pace Express,” you’re going to understand instantly why I’m so enthralled with this program. Imagine for a minute you just woke up and you were getting ready for your day or you just ended a very busy day. The idea of putting on a fitness DVD and exercising for a half hour or an hour, is probably exactly what you don’t want to do. Your reasons could be; too tired, not enough time, my knees hurt, I don’t lift weights, I don’t have exercise equipment, I don’t like exercise, etc. As you can see, there’s no shortage of excuses. What would you say if I told you that with “Pace Express”:

It’s fun and easy.

Quick & Easy Weight Loss

Everyone keeps telling me I look great and somehow younger. (That’s a compliment that brings a big smile to my face) Weight loss perfection needs to be in your eyes. You decide what weight you feel phenomenal at.

It only takes 12 minutes a day. When I finish, I feel energized and relaxed at the same time.

It requires no additional exercise equipment, other than you.

Anyone can do these exercises, at almost any age. You choose which exerciser you want to follow. Did I say it’s fun? Unlike other fitness DVDs, the beginner instructor is truly showing you what to do at a beginner level. You can also mix and match the exercises intensity throughout the 4 minutes. Some exercises you may be a beginner, others an intermediate and still others advance.

It’s a straightforward approach to exercise that works.

This 4-part bonus DVD includes:

Express Fit & Flexible stretching workout

Advanced Abs workout

Hips, Buns & Thighs workout

And an exclusive interview with the creator of P.A.C.E., Dr. Al Sears, MD

Ten weeks ago I opened the Pace Express package, and started the program right away. I remember how excited I was. Ten weeks later, I still eagerly plan my 12 minutes of exercising. I love doing it and feel wonderful when I’m done and am going to do it forever.

In the past, when I’ve gotten sick, which isn’t that often, not being able to exercise would throw me off my routine. Here’s another great benefit of this program. When I was sick, I did the 3 sets of 4 minutes each in “slow motion.” I didn’t raise my heart rate during those 12 minutes but it made me feel better. Then, as soon as I was healthy again, I went right back to gradually increasing my heart rate in the easy Pace Express way. To me it’s a win, win situation. I know you’re going to love it if you give it a chance.

Your PACE Express package comes complete with six DVDs featuring six weeks of workouts (11 different workouts in all) with six 12-minute workouts on each disk. Each workout consists of three four-minute sets of exercises for a total workout time of only 12 minutes! Just put in a new disk each week and start seeing results!

please note the following before using this product:

Please consult your physician before beginning this or any other exercise and nutrition program. You should always warm up for a few minutes before beginning any workout.

Not all exercises are suitable for everyone and this or any exercise program may result in injury. To reduce the risk of injury, never force or strain during exercise.

If at any time you feel you are exercising beyond your fitness abilities or you feel discomfort, light-headed or nauseous, you should immediately discontinue exercising.

Call me greedy if you like but I want both. We all know the struggles of maintaining the work and exercise balance. If managed correctly the two can feed off of each other. Staying fit has proven to help alleviate those problems. I have not always maintained that balance when the demands of running a business became overwhelming. As a member of the U. S. Army, and entrepreneur running a marketing agency, I learned a lot about discipline and motivation which helps to keep me focused today. As a successful business owner you already have those traits of discipline and motivation. It is a matter of shifting them to other positive habits.

This may seem obvious but it has to be mentioned. Set reasonable goals. What are you trying to accomplish? Knowing your goals will tell you how to proceed. Do you want to meet a mate? OK, then you need weight lifting, cardio, and change of diet and you need to start yesterday. Do we want to relieve stress? OK, you can start walking or running around your schedule. Do you want to relieve stress and have more energy? OK, you start with something fun and easy and add to it as you improve. Knowing where to start will get you where you are going. Other goals to consider will be based on your level of fitness. If you have never worked out or it has been a long time since you worked out my suggestion would be to start slow and easy. When I was in the Army we routinely ran or worked out five times a week. At the time I was easily running seven to eight minute miles. I tell you that to let you in on my mindset when I started running again after a 20 year hiatus. I had set unrealistic goals for myself that almost destroyed my esteem and motivation. I was devastated that I could not even finish two miles without stopping. It seemed, at the time, like a waste of time. It is OK to set those goals small with the intent in raising them later. The feeling of accomplishment in the beginning will fuel you to the next workout.

Now that you have your goals laid out it is time to write them down. Literally. It is time to get out your appointment book and schedule working out. Yes, I understand you are busy and have a company to run. I get it. What is more important than your health? Schedule working out just like it is an important meeting with a new client. Before you know it you will be looking forward to working out. What has worked for me is to sign up for an event. I like obstacle courses but there are plenty out there to choose from. I run three or four a year as well as the occasional 5k for charity. When I know I have something coming up that I have already paid for and planned then that motivates me to get to work. I know what I ran it in last year so I have a time to beat. Who better to compete against than yourself?

There are plenty of other tips or techniques from a myriad of sources but these can help anyone get started. What it comes down to is motivation and dedication. The only person who can make you go to the gym is you. If you show up you are halfway there. Even if you are having a bad day or do not feel well then just show up. A bad day working out is better than not working out. Be safe and show up.

This is going to sound harsh. If you are not making an effort to exercise and take care of yourself then you are being selfish. You are being selfish to your family, friends, employees, and neighbors. All of these people in one way or another rely on you. Are there reasons to be selfish? Do it because you want to look good. Do it because you want to feel better. Do it for yourself. Be selfish and show up.

If you are someone who is hoping to build bigger arms, adding more definition and even size to this area of your body, you need to understand how to train your arms properly for success. One thing you must realize is the fact the majority of your arm is made up of the triceps muscle, so if you are looking to gain size, it is this muscle you need to focus on.

Many people place a large amount of their focus on the biceps muscle. There is nothing wrong with building up great looking biceps, but it is the triceps muscle that shines regarding helping your arms look better toned.

What can you do to make the most of your triceps workouts? Here are a few quick tips to keep in mind…

1. Keep Your Elbows Stationary. Always remember to keep your elbows tucked into your body. Your elbows should never be moving as you execute the exercises. If they do, this essentially means you are letting momentum come into play and take over the movement pattern.

Elbow movement needs to be avoided. Instead, focus on keeping your elbows tucked into your sides when doing a rope press down (or any other press down) or stationary in place if doing overhead extensions.

If doing reverse kickbacks, once again, they will be tucked directly into both sides of your body.

2. Feel The Squeeze At The Top Of The Movement. Next, as you go about each exercise, you will want to focus on feeling the squeeze at the top of each movement. This added muscle squeeze will help to fatigue the muscle fibers, bringing you to the point of full exhaustion and resulting in better muscle development.

How do you know if you are experiencing the squeeze? Watch yourself in the mirror. Do you see the muscle flex? If so, you are squeezing nicely. A brief pause at the top of the movement can also help you harness this squeeze as well.

3. Remember Heavier Is Not Always Better. Finally, remember when it comes to training triceps, more weight is not necessarily better. Often it is better to use a lighter weight but focus on the movement pattern itself and the mind-muscle connection.

As the triceps are not a large muscle, you are never going to lift an enormous amount of weight. Trying to do so will only mess with your form and very likely, lead to the lack of results.

Keep these simple tips in mind as you go about training your triceps. When worked out correctly, you can see remarkable developments in this muscle.