Looking to squeeze more time to train your stomach muscles? I have 3 exercises that I have been doing to train my stomach muscles while taking the bus or train. If you are interested in training your abs in public places with no one noticing, continue reading.

You can train your abs in any of these places. You can do it on the bus, in the train, and in the office as well. But i do not recommend this if you are driving because you should be concentrating on the roads than on your abs.

In fact, you can do 3 common exercises for your abs.

1 – Standing Position

If you are taking the bus or the train, I have found 2 ways you can exercise your stomach too. While standing up in a bus or train, try out this method. Suck in your stomach and hold it there. Breath in and out slowly. While you are breathing out, force your stomach to breathe out.

2 – Sitting Position

You can also try this method while are sitting down as well. Just sit straight and also hold in your stomach in. It is the same as the standing position.

3 – Sitting Alone

If you are sitting alone, and no one is watching, you can just sit straight and lift your legs off the chair, and feel your lower abs pulling up your legs. Control your breathing as well.

Hope these 3 exercises will help you train your stomach muscles well. These exercises may seem to have little effect but it allows you to keep your stomach in constant motion.

Wouldn’t you love to feel like you did when you were a teenager? You could look and feel at least 20 years younger using a few techniques, but they do need a little work.

Though not instant, when you increase the amount of human growth hormone (HGH) in your body, it will produce both physiological and psychological changes that make you look and feel years younger.

Increasing your HGH levels not only helps you feel much healthier, but another benefit is it can help burn away your unwanted ‘spare tire’ plus other fat that is hard to target.

If you, or someone you know, is trying to burn fat, increasing the level of human growth hormones in your body is one of the best way to carry out this. A great deal of evidence shows a sturdy relationship with the HGH levels and body fat. That shows our ability to burn fat increases when our body produces more HGH.

It’s no secret there is the right way and the wrong way to increase HGH levels, but here we’re going to keep it clean.

Weight Loss Benefits of Human Growth Hormones

*Sleep and Mood Improvement

*Improvement in sports performance and recovery time.

*Bone density increases

*Energy level and endurance increases

*Enhances ability to burn Fat

*Promotes Lean Muscle Mass

Knowing such benefits exist, it’s understandable that a professional athlete maybe tempted to unethically increase their HGH levels.

It’s nice to know this can all be done naturally. There is no doubt in my mind, that by using these techniques, we can lose body fat and reach weight loss goals.

When prompted to do so, our pituitary gland will release human growth hormones naturally. What does it take to encourage the pituitary gland to release enormous levels of HGH into the blood stream, or even a slight bit more?

It has come to my attention that the pituitary gland doesn’t speak English, so we’ll need to communicate in a language it understands. Don’t worry, you already know the language.

It is; Actions Speak Louder Than Words

Actions speak louder than words is what my wife always tells me. So we’ll use our actions in order to communicate with our pituitary gland.

The 5 actions listed below will help your HGH levels increase and drill into your fountain of youth…

1- Get plenty of sleep.

This is especially important for men. It is understood that in the first 90 minutes of sleep for men is the time the highest levels of HGH is released, however extended sleep sessions showed a higher increase of HGH. It is suggested to get 8 to 10 hours of sleep.

2-Keep Away From Sugar

Glucose will limit the regular spike of human growth hormone in our system because it acts as an inhibitor, even more if you had an intense workout. Sports drinks will work against you more than with you, unless you have been heavily exercising for over an hour, or if you are training for an elite level competition. Gatorade and other sports drinks contain glucose, which decreases the flow of HGH, especially after your workout when you need it the most. Drink more water during and after a workout and forget the Gatorade if you really want to loss fat.

3-Intermittent Fasting

Even though intermittent fasting has a lot of benefits as well as an effect on HGH, you can enhance the results when used strategically. Due to the fact intermittent fasting has a good relationship with the pituitary gland, the action will be heard loud and clear and will help increase HGH levels all by itself.

You will reinforce the effect when combining fasting and exercise, (the whole is greater than the sum of its parts). You’ll soon be on the road to getting ripped and losing body fat when you exercise in a fasted state. Remember to take measure to maximize your HGH response when you exercise in a fasted state.

4-High Intensity Interval Training

The fact is, you are trying your best if you’re working to lose weight and haven’t heard of HIITS. There is no better way to increase Human Growth Hormones in your body plus burn off fat than the High Intensity Interval Training exercise routine. HIITS helps to increase HGH during and after your workouts.

Review: More Human Growth Hormone = Better Ability to Burn Fat

People just don’t realise how important the rest is. Rest is what you need to insure you can have intense work outs. To help us reach our lactate threshold fast, high intensity interval training is necessary. A message is delivered to our pituitary gland to release a boat load of HGH when we reach the lactate threshold. What’s good about this is we can finish these intervals with any exercise. Simply try out your favorite exercise.

My own favorite is the treadmill, so my usual routine would look like this:

Walk 1 minute, 30 seconds power walk, session is 15 minutes.

To see if you are getting the HGH Flush you want, look for

*Skin is warm to your touch

*You are perspiring

*You are short of breath when you complete your workout

5- Cold Shower

I couldn’t tell you how much of an increase of HGH you’ll get when you take a cold to hot alternating shower, but I do know it helps with recovery. Not knowing if these are true stories, but I’ve heard a lot of body builders and other athletes insist that an ice bath, and or a cold shower play a major part with recovery and help delay soreness of muscles. If you take it to the extreme, I believe that rotating a hot and cold shower could have close to the same effect as High Intensity Interval Training, but either way will help with a workout recovery. If I have the time, here is what I do before I workout.

Cold Water (as cold as I can take it, you might want to scream) for 30 seconds.

1 minute of hot water

Repeat for 10 minutes.

The god father of training Jack LaLanne never talked about running long distance or running marathons; never talked about a 400lb bench press, he trained with light weights and 1,000’s of calisthenics and did tons of swimming and accomplished amazing feats.

According to today’s experts, training with high reps only build endurance, also can’t figure out as soon as someone picks up a weight it is considered strength training, no matter how much weight they are using.

But according to the experts and today’s standard you would think that the only weights that your body responds to is a barbell or a kettlebell, the thought high rep bodyweight training is somehow inferior, that it’s only useful when done with low rep training like in power lifting.

But Jack LaLanne could do thousands of calisthenics, swim miles in open water. LaLanne trained until fatigue, until he could no longer do another rep.

No one questioned Jack LaLanne with his results, but experts and no nothings will question others who train the same brutal way.

Never heard about Jack LaLanne complaining about wearing out, never heard stories of extensive injuries, only theories of people trying to push their training theories.

The problem is people spend more time resting in a training session then actually working. We have been taught we need to spend a lot of time between sets recovering so we can get the next number of reps.

The fit elite don’t spend more time at rest then they do training, this is why most people are all about the same level when it comes to their fitness level. You train like everyone else; they will be the results you will get.

High rep calisthenics are tough to do, they will mentally and physically try and beat you down. To get to a great level of fitness you always have to push past yourself imposed limits.

Most people let others decide what they are capable of; I look to the elite fit. I look to the men that have pushed passed their self imposed limits and have given others the opportunity to believe it can be done.

The body is made to move, no one sets the limits of what you and your body can do, only your mind and what you believe can be done and what you are willing to attempt that will determine how far you go.

Look to people that have already been where you want to go!

Top Quality Equipment for an Excellent Workout

It may seem to be stating the apparent when I start out this review of the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console that the goal we all have in purchasing home gym equipment is to gain a total body exercise in a way that balances the upper and lower body movement. It is that console that is required to the success of the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console that helps reach that high standard for those who seek to buy this supreme home exercise equipment.

Advanced Console. – The high-tech controls of the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console can be programmed so you can actually adjust your workout while it is in progress. The extra creative design that has into that advanced console mean that the assortment of state-of-the-art programs will give you a lot of options when it comes to how to reach your exercise goals each week. The Life Fitness X7 Elliptical Cross-Trainer with Advanced Console is equipped with five HeartSyc workouts that are manipulated by how your heart rate responds to your workout. And your ability to monitor your heart rate on this unit is on the button because of the wireless monitoring technology in the handlebar and a precision Polar chest strap for monitoring your heart rate. Both units are totally wireless so your workout is not weakened by a lot of wires and assemblages.

Advanced Features for a Great Workout – Like you, I expect a lot from an exercise system that comes at a high price. The Life Fitness X7 Elliptical Cross-Trainer with Advanced Console delivers with a broad plethora of features to live up to the expectations of everyone who will use it. There are modes you can set the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console to operate under that will reach for a particular exercise goal. For example, the LegSculptor Mode modifies the length of your stride by increments of two inches every couple of minutes to the focus of the exercises changes to develop various lower body muscle groups. Likewise, the Total-Body Trainer Mode points you in building up different muscle areas.

Designed With You in Mind – When I am working out, I count on my exercise equipment to worry about me rather than me having to worry about it. That standard of excellency is clearly how the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console was designed from the footing up. The engineering that ensures that the stride is always extremely fluid, natural and quiet is named the Whisper eStride system. There is a shock absorption system called FlexPedal constructed into the pedals so that you never have impact problems while exercising on the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console. During your workout, you can keep an eye on and increase/decrease your stride length and the resistance level of your workout using an LCD display system that shows your resistance level, the muscles you are working on and your stride length. The Life Fitness X7 Elliptical Cross-Trainer with Advanced Console takes all of the guesswork out of working out.

The Life Fitness X7 Elliptical Cross-Trainer with Advanced Console Review Negative Aspects

The one downfall that the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console might have can be expressed with the old saying “you get what you pay for.” The extraordinary variety of options, programs and features of this elliptical also result in a cost that could give you sticker shock when you are purchasing for a home gym. You can purchase a cheaper elliptical trainer.

But if you think of your home exercise equipment as a long term investment and get a top quality unit like the Life Fitness X7 Elliptical Cross-Trainer with Advanced Console, you will be gaining a home workout instrument that will live on for decades and implement your health goals now and in ten years as well. That makes that sticker shock much easier to bear.

The Life Fitness X7 Elliptical Cross-Trainer with Advanced Console Product Features:

• Advanced elliptical cross-trainer with Advanced Workouts Console provides synchronized upper- and lower-body movement
• Whisper eStride technology provides remarkably quiet, fluid electronic stride adjustments from 18 to 24 inches
• Contact heart rate hand sensors; also includes Polar wireless HRM chest strap
• FlexPedal Shock Absorption System lets the foot pedals flex, providing even less impact and more comfort than traditional ellipticals
• 400-pound maximum user weight; 10-year warranty on resistance system, lifetime on frame
• Resistance System: Eddy current
• Power Requirements: Plug-in (All major voltage configurations)
• Display Type: LCD with blue background and white characters
• Workout Profile Display: 9 x 24 segments
• Workout Feedback Display: 16-character message center
• LCD Display Size: 4 x 6 inches
• Electronic Readouts: Level, Time, Speed (mph/kmh), Distance, Heart Rate, Target Heart Rate, Calories, Watts, METs
• Stride Length: Electronic Adjustable (18 to 24 inches)
• Minimum Step-up Height: 10 inches
• Unit Dimensions: 83 x 26 x 63 inches (L x W x H)
• Unit Weight: 250 pounds
• Maximum User Weight: 400 pounds

When it comes to total lifetime fitness, core exercises are just about the best thing you can do for yourself. The results are immediate and long-lasting. Core exercises have profound benefits for both men and women, at all levels of training and experience.

Core training is a relatively new term, popularized within the last 15 years. Yet, core training itself has been an essential part of the training of every gymnast, ballet dancer, and football player since the beginnings of time. No one called it “core training” back in the day.

Your football coach or ballet instructor said “do this” and you did that. You did squat thrusts and jumping jacks and push-ups if you were a football player, or you did pliés and ronds de jambes and ports de bras if you were a ballet dancer. No one knew that the deepest part of their athletic exercise routines were actually training a critical part of their body called the “core”.

Today, the deep value of core training is well-known to the professional physical fitness community. And core exercises are an important component of fitness for every person engaged in the pursuit of health and wellness.

Here are the Top Ten Benefits of Core Exercises –

1. It’s good for you! Core exercises train your deep abdominal muscles – the main one is called the transversus abdominis. You can think of your transversus abdominis as your internal weight belt. It’s a very deep muscle that surrounds your entire waist, supporting all your abdominal structures including your lower back.

2. Looking good. Of course – this is why we exercise! Well, mostly why we exercise. 🙂 Core training flattens your abs better and faster than any other abdominal workout.

3. Core training is the missing piece of most exercise programs. Most people do abdominal exercises as part of their regular routines. These are important, and yet abdominal exercises per se focus on the superficial abdominal muscles – primarily the rectus abdominis. What’s needed are exercises that specifically target the transversus abdominis (TVA) – your body’s weight belt. This muscle is your deepest muscular layer and is most effectively trained using core routines.

4. Lower back stabilization. A strong and healthy lower back requires a strong and healthy group of core muscles – the TVA, multifidus, erector spinae, longissimus thoracis, rectus abdominis, and internal and external obliques. A strong core provides weight-bearing support to the lower back, freeing your spinal vertebras, joints, and muscles to do what they were designed to do – move your body around in space.

5. Your body gets much smarter! Core training provides remarkable unexpected benefits, including improved balance and coordination. Core training creates more and better links between your brain – specifically your cerebellum – and your body. The cerebellum is responsible for muscular coordination, balance, and positional awareness – proprioception – your body’s awareness of its positioning in three-dimensional space. So core fitness means your brain is fit, too, and your body’s own intelligence goes up very quickly.

6. Improved flexibility. Another unexpected benefit of core fitness. Improved flexibility is the natural result of improved lower back stabilization. A strong group of core muscles takes weight-bearing pressure off your lower back, removing an ongoing, daily source of lower-back muscular stress and strain. These muscles and ligaments are freed-up to go through their entire ranges of motion, providing improved natural mobility and flexibility.

7. Improved respiration and lung capacity. The TVA is directly connected to the diaphragm. When the core muscles are well-trained and working properly, your ability to breathe in fully and breathe out fully is greatly improved. More air means more oxygen – the performance of all your body systems is upgraded as a result. Pretty remarkable.

8. Reduced occurrence of lower back pain. Most of us have had some kind of lower back trouble here and there. Most of these lower back problems result from bearing too much or too sudden weight in the lower back. A strong set of core muscles helps prevent or minimize such damage by providing more a efficient weight-bearing mechanism. Your back muscles and ligaments are not primarily designed to bear weight. Their primary function is to move your body around in three-dimensional space. A strong core allows for more normal spinal function and lower back problems are reduced.

9. Improved physical strength. In the old days you’d carry around a weight belt when you worked out at the gym. You’d put on the weight belt when you were doing squats, deadlifts, or shoulder presses with a barbell. The belt provided stabilization and supported your lower back, allowing you to lift heavier weights and reduce the risk of injury. In those days people didn’t know about core training. With core exercises, you strengthen your own internal weight belt. The TVA and other core muscles even do a better job than the old leather weight belts. They’re a natural part of your body and know what they’re supposed to do. All you need to do is keep these muscles fit and well-trained.

10. More fun with running, cycling, surfing, and skiing. Basically, any sport that requires both aerobic performance and flexibility is improved with core training. Core exercises enhance your respiratory capacity and your balance, coordination, and flexibility. The result is upgraded athletic performance – you have more stamina and your sport-specific skills improve. Core training is literally a one-stop shop for fitness.

You probably already know that serious strongmen need all of the following to be successful:

Raw power

Supreme lower body strength

Super stamina and endurance

You may also know that strongman workouts should be:

Fast and efficient

Goal oriented

A way to get an edge on your competition

And that’s why I’m recommending that every strongman who wants to be the best add the following workout to their training.

My name is Tim Kauppinen and I have been coaching strength and conditioning for the past 15 years. One of the skills that I have developed is to be able to look at the needs of athletes in competition – and design the training to meet those needs.

When I look at Strongman competitions, I see the need for a unique combination of strength, speed, power, stamina and (maybe most importantly) mental toughness.

Your training should reflect these needs. You shouldn’t be told to waste your time on stuff that doesn’t work. You shouldn’t be told about the latest shiny, chrome-covered machine, or to use long, boring (and useless) cardio, or just about anything else coming out of those mirrored, carpeted social clubs that dare to call themselves gyms.

No, what you need is something “old school.” An exercise that is simple yet effective. One that can address all of the needs listed above and bring you to a higher level in your training.

Because of all of this, I strongly suggest you add hill sprints to your training. Here’s why:

First of all, hill sprints are a great way to develop power. They are a perfect blend of strength training and sprinting. And, as you know, training strength and speed together are the best way to develop the power necessary for competition.

Running hill sprints can train your muscles to fire fast and strong – to increase both the speed and the strength of contraction. This training will help you develop the power necessary for many of the traditional strongman events. Your performance in loading, Atlas stones, truck pulling, the stone lift, the log throw, and the weight throw can take off like a rocket from the speed/strength of hill sprints.

Secondly, hill sprints build strength in muscle groups essential to strongman training. Most importantly, the hips, glutes, quads and calves. Muscles needed for pushing, pulling and lifting involved in events such as the log or stone press, the stone lift, car rolling and tire flipping.

Even though you train these muscles already for these events, hill sprints add different stresses and demands on those muscles. Hills are a great way to “confuse” your muscles and force them to adapt. These sprints will ask your muscles, not only to be strong, but to be strong and explosive at the same time. An excellent way to break through a plateau in your workouts.

The third reason to hill sprint is that it’s an excellent way to develop stamina and endurance needed for long training sessions and (even more demanding) competitions.

It’s a training method that pushes your heart and lung capacity to new limits, increasing their volume and allowing you to move more oxygen in and out of your body (and to pump more blood to your muscles when they need it most). Training your heart and lungs in this way can also help you recover faster between trys or events.

And all without doing what you may think of as “cardio.” It used to be thought that you could only improve your endurance by training like a marathoner with long, slow distance. Who wants to look like a marathoner? All that training does is shrink your muscles and make you look like a skeleton. Good thing is that science is now proving that higher intensity training like hill sprinting can give you even better results than plodding along doing “roadwork.”

Think of how much better your farmer’s walk, car walk, crucifix, or Hercules hold can be when you can stay stronger… for longer.

These are only 3 of the benefits you can get by hill sprinting. In Part II, we’ll look at how hill sprints can help you fit all of your training into your busy schedule, give you an edge on your competitors and develop your mental toughness to a point where any goal is possible. See you then.

I think it’s great that you finally have a Power Tower or that you’re thinking about getting one. It’s one of the best ways to train at home. But, once you’ve got your tower all set up, it’s time to take a step back and figure out how to best use it.

In this article, I will go over the 4 main Power Tower exercises that you can do and give you some tips on how to do them properly. So, read on to make sure you’re working out in the proper form.

Power Tower Exercise #1 – Back/Biceps/Shoulders – Pull-up/Chin-up

The first exercise you can do with a tower is the pull-up. This exercise mainly targets the upper back muscles but it also works the biceps and shoulders. It is a highly effective bodyweight exercise which can build strength and tone your muscles.

The Pull-up has many variations: overhand grip or underhand or crossed grip, various distances between both hands as they grip, and so on. I recommend alternating between variations to get the most diverse and complete workout you can.

Power Tower Exercise #2 – Abdominals – Knee Raise/Leg Raise

Each tower comes with a knee raise station, equipped with arm and back pads. Knee raises are an excellent way to train and strengthen your abs. You can do this exercise with bent knees or with straight legs. You can also raise your knees in a straight line, or diagonally to train the obliques as well.

Power Tower Exercise #3 – Chest/triceps/shoulders – Push-ups

Each tower comes with low handle bars which you can hold and do push-ups with. These are deep push-ups which are rather intense but as the handle bars are set, you can’t adjust the space between your hands so only regular push-ups can be done with the tower.

Power Tower Exercise #4 – Triceps/Shoulders/Chest – Dips

The dip station allows you to train your triceps mainly but also targets the chest and shoulder muscles. This is a powerful exercise so you shouldn’t feel bad if you find that you can’t do a lot of reps.

General tips

You can make nearly every exercise harder by using ankle weights to add to the resistance. I also recommend using gloves when performing pull-ups to avoid abrasions on your palms.

As you can see, you can get a solid workout with a tower. Make sure to use it often.

1. USE MULTIPLE SHOULDER ANGLES IN YOUR BICEPS TRAINING

The angle of your arm positioning in the shoulder joint, as well as the rotation of the wrist, are crucial for setting stimuli on the various muscles of the arms.

In order to place as much stimuli on your biceps to make them grow as fast as possible, you need to implement an exercise that will put a stretch on your biceps by positioning the elbow behind the center of your body. Inclined seated dumbell curls are one of the best exercises to cover this requirement. The upper body is laid backwards by the inclined position of the bench. The angle here can be chosen to be up to 45 degrees at most. Because of the lessened strength potential of the biceps in this position and the slow, controlled matter of performing the exercise, this one should be performed with relatively light weight.

The integration of an elbow positioning in front of the body, or even the head, is equally important. Take the concentration curl as an example. By bringing the elbows forward, the concentration will be focuses more on the short head. Exercises like these should be also performed slow and controlled, squeezing the biceps very hard at the top for the best results.

2. WATCH YOUR WRIST ROTATION AND HAND PLACEMENT

The wrist can also have an impact on the stimulus of your arms. Especially when it comes to the biceps, different wrist rotations need to be included into the workout. Besides the bending of the arm, the biceps is also responsible for rotating your wrist. This is especially noticeable when you hold your forearm in a 90 degree angle in front of your body, twisting the wrist.

You will notice a movement in your biceps without flexing it. To include this knowledge into your workout, one should therefore alway include exercises such as hammer curls or reverse curls. Another possibility is a rotation of the wrist while performing dumbell curls. Twist the weight inwards when curling up, back on the way down.

3. INTEGRATE DIFFERENT SHOULDER JOINT ANGLES IN YOUR TRICEPS TRAINING

When working the triceps, the short and the lateral head will most likely be stressed more than the long head, because of the positioning of the elbow in front of, aside from, or behind the body. This is the reason for the utterly necessary of overhead triceps movements. The long head is the biggest part of the triceps and needs to be addressed accordingly. There is a lot of variety for doing overhead triceps work and will, correctly done, ensure a good muscle soreness and triceps growth.

Overhead triceps pressing is not only done with a barbell or a dumbell, in a seated, standing, or lying position. You can also do an overhead extension movement on a low bar, TRX bands or gymnastic rings, using your bodyweight. There are endless possibilities to keep your long triceps head challenged as your body advances and you will be able to handle more volume and muscle stimuli.

4. HOW TO CUT OUT WRIST INVOLVEMENT

In order to make your curls are as effective as possible and achieve the best results, good curling form is crucial. I’m pretty sure that I don’t have to tell you how to do a bicep curl. However, there are some common mistakes people do in their biceps training.

You might have experienced soreness in your forearms or wrist pain when curling at some point. This is mostly an issue of not keeping the wrist in a neutral position. If you happen to experience wrist pain when curling, what you’re most likely doing is slightly curling up your wrist as you curl up with your biceps. This will put a lot of pressure on your wrists and should definitely be avoided to stay injury free. To get rid of bad curling form, which is essential for biceps development, I always recommend to lower the weight and focus on perfect form.

The second issue occurs when people are trying to twist their wrist when doing barbell curls without noticing it. This one is a little tricky, so here’s what you need to do to spot this. Grab a long stick, find the mid of it and grab it there, then close your eyes and curl it with just ONE hand. What your partner might find is that you’re twisting the stick as you curl up. So without noticing it, your wrists are trying to twist into one direction when you do barbell curls. Actively focus on this when you do barbell curls to not put your wrists under such pressure.

5. THE BEST-FITTING TRAINING VOLUME

How often shall I train my arms? How much exercises and sets should I do? There is no “perfect” frequency that anyone can follow and get huge arms guaranteed. But I can tell you one thing from personal experience: most people tend to train their biceps too often.

The basic idea of muscle growth is the destruction of the muscle through overexertion. Training your arms often without muscular soreness at all, you basically just let your arms do what they are capable of, without forcing them to grow.

Because of their size, it’s indeed true that your arms are not as resilient to higher frequency of training and will take time to recover. This is especially true for the biceps, being a small muscle. Stressing the triceps more often than the biceps is acceptable, for it is a larger muscle and has the be integrated into your chest workout at some point. Better than stacking up the frequency of your workouts because of lacking progress, is increasing the variety and the intensity of your workouts.

I can tell you I’ve experienced serious bicep growth when I was hitting them less often. On the other hand I seemed to be stuck in my bicep growth when I was way too pathetic about arm growth. So just relax a little and may lessen the frequency of your overall bicep work. It is more important to shock your arms. When you hit them – hit them hard.

You can also shock them through a frequency overload. You can do this by working out your biceps 2 days in row, one time with big weights, using lighter weigh on the second day. Another option is to hit your biceps with huge amounts of volume and low rest intervals. Make sure you get a good amount of rest days afterwards.

As a consumer you want to have the assurance that solutions to your problems are simple,convenient and hassle free. After all, why pursue a solution that makes your life more complicated than it has to be? This applies to your eye health as well. This issue should be examined from both sides. Because sometimes there are allowances that need to be made. These are a positive means to an end when it comes to weaning yourself off of glasses.

This is an important aspect of an eye exercise program that is frequently overlooked. Paying attention to the correct protocol in terms of knowing how to wean yourself off of glasses, can significantly speed up the progress of your vision improvement program.

For example, in cases where you have a strong prescription, it is not recommended that you discontinue your glasses immediately. Doing this puts the eyes under stress and tension. This is caused by straining to see while you are waiting for your vision to improve. Get a weaker prescription that gives you 20/40 visual acuity that will still allow you to see clearly enough to drive.

Straining to see without glasses can actually slow down your progress. Here are some tips on how to use your glasses in conjunction with your eye exercise program. The key is to use your glasses as little as possible. Use them only when it is absolutely necessary to perform important tasks. By all means apply common sense.

For instance, if you need them for driving,use them for driving only. However, if you can perform a task without them don’t use them. For example,if your phone rings take them off. If you are going on a trip and you are not the driver at the wheel take them off. If you are watching t.v sit a little closer to the t.v set. Choose the closer seat at the movie theater if you are nearsighted. If on the other hand, you are farsighted make sure that your reading room has proper lighting.

This is because prolonged frequent and unnecessary use of glasses can weaken your eyesight. These tips may seem like a hassle but which would you prefer? Straining to see without glasses which slows down your vision improvement or making a relatively simple adjustment to wearing a weaker prescription that speeds up your vision improvement significantly?

Weaker prescriptions are necessary as they help you to wean yourself off of your glasses gradually until they are no longer needed. Why is this important? It’s important for 3 reasons: It makes it easier to perform all your daily activities hassle free.2A weaker prescription will significantly reduce the stress and tension in your eyes that is caused by straining to see.3 It will give your eyes just enough room to improve naturally on their own thereby speeding up your progress.

Taking these necessary steps will speed up the rate of your vision improvement progress. You will also significantly reduce the period of time it takes to see complete improvement and These are outcomes that are all favorable to your vision.

Basic Workout Plan – This is the first routine workout plan that I have personally created through gathering workouts from many other people and just through self experience and exploration. I recommend this plan to anybody from no to little workout experience. Even if you have a decent amount of experience it is still a workout plan that I go back to from time to time. This plan will go through basic workouts, how to correctly perform each workout and the recommended set and rep ranges for a certain goal. I usually split my set and rep ranges into three different categories. One is strength building or “bulking” where I recommend to do heavy weight, low reps(usually 4 to 6) and sets of about 4-5. Another one is high volume workout or “cutting” where I recommend lower weight, high reps (usually 12-15) and sets of 3-5. The final category is an in-between which is sometimes referred to as hypertrophy, where each week you are switching off between heavy lifting, low reps and light lifting and high reps. This is a very good beginning workout and it will teach you the basics of most lifts. With this basic knowledge you will one day be able to create your own workout technique. Below I will how an example of what this basic workout plan will look like for 1 week. I will be showing which body parts each day focuses on.

Day 1 – Chest/Triceps/Abs

Day 2 – Back/Biceps

Day 3 – No Lift / Cardio/Abs

Day 4 – Legs/Shoulder

Day 5 – Biceps/Triceps/Abs

Day 6 – No Lift/ Cardio

Day 7 – No Lift/ Cardio/Abs

This workout plan is very popular and widely used. I would say that if you asked everyone who has ever followed a workout plan, around 85 percent would say that they have used this exact or a variation of this basic workout. Just because I say “basic” does not mean that this is not a good workout. Many experience lifters including my self use this workout. I have seen great results from this workout and so have some of my family and friends. Don’t be afraid to change it around a little bit, but I do recommend giving this exact plan a try. Once you give it some time and effort see what is working and what isn’t. Once you know what you’re doing and have a feel for it, go ahead and swap some workouts around.