richardbruner37's posterous http://richardbruner37.posterous.com Most recent posts at richardbruner37's posterous posterous.com Wed, 01 Sep 2010 00:32:17 -0700 Recovery & Rest http://richardbruner37.posterous.com/recovery-rest http://richardbruner37.posterous.com/recovery-rest Recovery and rest is essential when it comes to avoiding over-training. Ensure that you receive no less than 7 hours of rest every night, and that you are on an even timetable. In terms of recovery time, it is essential that you acquire days off amongst weight training workouts. Try and have one relaxation day between weight lifting workouts, and don’t work on the identical muscle groups on sequential days.

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Sat, 28 Aug 2010 13:34:30 -0700 Getting Started With Weight Lifting Workouts http://richardbruner37.posterous.com/getting-started-with-weight-lifting-workouts http://richardbruner37.posterous.com/getting-started-with-weight-lifting-workouts

If you're keen to get started with weight lifting workouts, there are some important things you need to know before you begin. Just follow these tips and tailor a weight lifting workout to suit your needs, and you'll be well on your way to achieving your weight lifting goals.

  • An important factor when you start out in undertaking weight lifting workouts is making sure that you don't overdo it. Many people have a goal in mind and are willing to do whatever it takes to reach that goal. It's critical that you know your limits and not to exceed them. Ignoring this may result in injury. If you're starting out your weight training program in a gym, in most cases you'll need to undergo an induction where a qualified gym instructor will show you the equipment, demonstrate the correct procedure for doing exercises and offer advice on tailoring a program to suit your needs. The induction is important in allowing you to get familiar with the equipment and the different exercises you can perform. Reading up on the basics of weight lifting exercises can also help with understanding some of the terms, such as reps, sets etc.
  • Another important consideration for any workout is warming-up. The reason why this is important is because not doing so can lead to injury and put an end to your weight lifting program. A warm-up can vary from a 5 minute cardio workout on an exercise bike to performing a set of a particular weight lifting exercise with a lower loading of weights than normal.
  • Eating sensibly is also a wise move when it comes to a weight lifting workout. Depending on your goals, you'll need to watch what you eat and be aware of what foods will help and hinder your progress with your workout program. For example, to build muscle mass, protein is a fundamental building block in doing this.
  • Breathing correctly helps to perform an exercise effectively and efficiently. Inhale when lowering a weight and exhale when lifting.
  • Having the correct technique when you lift weights will make sure you work the muscles you're targeting effectively and ensure you don't cause yourself any injury. Don't use jerking movements when lifting and lower the weights slowly. Don't use momentum.
  • Rest between sets. This can vary depending on the individual, the exercise performed and also, personal preference. A good rule of thumb is a rest period of between 2 - 3 minutes between sets which will allow the body to recover fully in order to undertake the next exercise.
  • A quick cool down after your workout is equally as important as your warm-up prior to your workout. The reason it so important is that during your workout, muscle fibres, tendons and ligaments get damaged and waste products also build up in your body. The cool down will help your body to repair this damage.

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Wed, 25 Aug 2010 01:16:22 -0700 How To Stay Safe With Discount Bodybuilding Supplements http://richardbruner37.posterous.com/how-to-stay-safe-with-discount-bodybuilding-s http://richardbruner37.posterous.com/how-to-stay-safe-with-discount-bodybuilding-s

People who are just starting out in their weight lifting workouts often look to discount body building supplements to aid them in their goals. Discount body building supplements are not all bad, but bodybuilding supplements are not something that you want to go cheap on.


Purchasing them cheap can be harmful to your health because the quality could be poor or the ingredients could be untested. In order to receive the safest and most effective results, bodybuilders have several options for getting the best one at discount prices without sacrificing quality.


One way to get discount weight lifting supplements without risking quality or effectiveness is to buy your products in bulk. By buying in bulk, you can get discount them without sacrificing the quality or safety of the ingredients.


Buying in bulk is also cost-effective because stores and online companies often offer a price break the more you buy. One of the negative sides of buying them in bulk is that they often come in powder form. For some, this is not a problem because you can just add the powder to you normal protein shake.


An alternative way of getting discount weight lifting supplements by buying in bulk is to get your favorite supplement through one of the many online wholesale companies who offer brand names for bargain prices. Other companies will also allow you to take advantage of the company’s clearance items as well as specially selected free items that go along with your order. So you can be sure you are getting quality products at a discount price.


Planning your workout can be the most cost-effective way to get discount body building supplements. If you know your specific goals and what you will need to achieve those goals, you can purchase the exact bodybuilding supplements that you need.


Oftentimes, vitamins are one of the best ways to achieve your bodybuilding goals. Lifting weights and following proper nutrition is a great way to achieve your goals without trying to acquire discount bodybuilding supplements.


You can get a discount body building supplement through a variety of ways, but cheaper does not always mean better. Sometimes, discount body building supplements mean that quality or effectiveness has been sacrificed in order to provide a cheaper price.


In some instances, safety might even be a factor because untested ingredients are used when manufacturing the product. Doing research and consulting trainers or experts is the ideal way to get specialized information and find the best products to help you safely achieve your body building goals.

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Mon, 23 Aug 2010 00:42:34 -0700 The One Fat Loss Weight Training Tips http://richardbruner37.posterous.com/the-one-fat-loss-weight-training-tips http://richardbruner37.posterous.com/the-one-fat-loss-weight-training-tips

There are certain stereotypes that surround weight training programs designed to burn fat and the bulk of these stereotypes center on…bulk! That is, people assume that all forms of weight lifting involve packing on massive amounts of muscle so as to assume the dimensions of a competitive bodybuilder.

While it is true that there are a number of weight lifting workouts that aid in packing on significant muscle mass, there are a multitude of weight loss programs that serve completely different purposes.

These purposes include enhancing strength, rehabilitating injuries and, of course, fat loss.

If you perform such a weight lifting workouts regularly and, better yet, supplement your fat loss weight training program with a fat burner product you will surely see fat melt away in a quicker manner than you thought possible.

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Sat, 21 Aug 2010 23:39:00 -0700 Weight Lifting Exercises for Beginners - Roman Ab Crunch Workout http://richardbruner37.posterous.com/weight-lifting-exercises-for-beginners-roman http://richardbruner37.posterous.com/weight-lifting-exercises-for-beginners-roman

Good weight lifting exercise if you just start your weight lifting workouts

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Thu, 19 Aug 2010 23:55:41 -0700 Is Cardiovascular Exercise Really All It’s Cracked Up To Be Or Is It Hyped Up? http://richardbruner37.posterous.com/is-cardiovascular-exercise-really-all-its-cra http://richardbruner37.posterous.com/is-cardiovascular-exercise-really-all-its-cra The question remains: is cardiovascular exercise necessary for maximum fat loss?

It seems as though there is a constant battle between fitness gurus as to whether or not one needs to do cardiovascular work in order to lose weight. And if they can’t reach a consensus, how are you supposed to decide if it’s worthwhile?

Well, if you look at the research there is no doubt that cardiovascular work can increase fat loss. Here are five ways that cardiovascular work can help you lose more fat:

1. Cardiovascular hypertrophy or growth. In other words, your heart increases in size. This increased size allows your body to get blood, oxygen and energy to your working muscles. In turn, this allows you to exercise longer and harder.

2. More blood volume. You will notice this just after a couple weeks of cardiovascular work. And more blood translates into more nutrients and faster fat burning.

3. Higher capillary density. Capillaries are like little tubes that actually deliver blood right into the muscle. So not only do you get more blood, but you also get better transport and delivery.

4. More mitochondria in your cells. These are small structures in your cells where energy is produced from ATP. If you have more mitochondria, you have more energy and can produce more physical work. In turn, more physical work translates into more calories burned.

5. A lot more enzymes. The more enzymes the better because they actually accelerate the process of energy creation in your body. And the good news is that cardiovascular work increases their concentration, which in turn will help you burn more calories.

As demonstrated by the research, cardio is a great way to speed up weight loss-it’s not just for long distance runners. So it’s in your best interest to include some cardio in your weight loss plan.

Having said that, figuring out the perfect amount can be less obvious. After all, if you go overboard you can prevent your body from recovering. In the end, you’re best served doing an amount that allows you to remain energetic and fully able to recover from weight lifting workouts.

by  Katherine Crawford

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Wed, 18 Aug 2010 23:56:43 -0700 How to Build Muscle and Lose Fat in a Healthy Way http://richardbruner37.posterous.com/how-to-build-muscle-and-lose-fat-in-a-healthy http://richardbruner37.posterous.com/how-to-build-muscle-and-lose-fat-in-a-healthy Once you have gained a significant amount of muscle, you can begin the second portion of shaping your new body by losing the fat. When you are attempting to gain muscle, nine times out of ten you will also gain some fat. It goes with the territory, when you eat more to fuel your new muscles you begin to gain weight in general it doesn't just go to your muscles unfortunately. You will need to continue the weight lifting to ensure you do not lose any of the muscles you have recently gained, and along with that you must now get active and step up your cardio activities to three times per week. Mix it up and do not limit yourself to just workout out the same muscles each time, do cycling one day and boxing another. Running, swimming, hiking and karate can all be very effective forms of cardio to keep you interested and get that fat off quickly. Along with the exercise, you must change your diet from high proteins to an equal amount of proteins and good carbohydrates at each meal. For snacks you can select from anything natural such as fruits and vegetables and any whole grains are always a bonus as well. If you follow the weight lifting workouts schedule as previously mentioned you will see results and you will be reshaping your body in a natural and healthy way.

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Wed, 18 Aug 2010 00:17:18 -0700 Play badminton as One Of Your Weight Lifting Workouts http://richardbruner37.posterous.com/play-badminton-as-one-of-your-weight-lifting http://richardbruner37.posterous.com/play-badminton-as-one-of-your-weight-lifting Badminton is one of the most popular sports not only for competition, but also for enjoyment in spare time. Badminton courts are available in all community sport centres and in local schools or colleges. Even without courts or nets, you could still play badminton in parks or in your backyards if they are big enough.

Badminton requires running, jumping, and fast paced movement, this boosts flexibility and speed. The constant range of motion tones legs, buttocks, arms, shoulders, back and stomach as well. It develops strength and power on the legs and arms.

After playing badminton for sometime regardless of levels, players will  experience improved balance and co-ordination. Increase a bit more intensity of the game can boost upper body strength, core stability and stamina, and improve reflexes and hand-eye coordination.

Working and stretching muscles releases hormones that tone and firm the body. Leg and arm movements required for a badminton match are as repetitive as the movements used in weight lifting programs, but instead of external weights. The body’s momentum creates its own weight lifting workout. Playing badminton tones the body for a smooth, non-muscular look.

Read More ..

Do you see how fun weight lifting workouts can be?

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Tue, 17 Aug 2010 01:59:46 -0700 Weight Lifting Workouts For Insane Muscle Growth http://richardbruner37.posterous.com/weight-lifting-workouts-for-insane-muscle-gro http://richardbruner37.posterous.com/weight-lifting-workouts-for-insane-muscle-gro

In order to build muscle mass you must first stimulate muscle growth with intense weight lifting workouts. After you have given your body a reason to grow, you must then focus your attention on fueling muscle growth. Just like your car, your body will not function properly without the right fuel (nutrients). After you have put in the hard work to stimulate and fuel muscle growth, you must give your body a chance to actually grow. The fancy term for this process is rest and recovery.

That's really all there is to the muscle building process. Armed with this knowledge, you should have a better than average idea of what it takes to build muscle.

From Weight Lifting Workouts For Insane Muscle Growth

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