What Size Kettlebells Should I Buy?

You never want to start off with a weight that is too heavy. This is the number one problem with many of today's lifters today no matter what equipment they choose to use. Especially with the beauty of kettlebells where users can use momentum to sling heavy weights. But do not get drawn into the temptation of starting off too heavy.

 I always want to emphasize on starting with lower weights with 100% perfect form. The advantages of perfect form are endless. It prevents injuries, builds stabilizing and secondary muscles, and engages muscle growth in a balanced way.

 Plus you can always graduate to heavier weights later.
What factors to consider when choosing your weight? What is your body weight? What is your current fitness level?? What are your workout goals? Have you used kettlebells before? Are you working out by yourself or with a partner? Are you looking to do explosion exercises? Who will be using these kettlebells? How old are you? All these questions should be asked when deciding on the weight and number of kettlebells you should buy.

Now with that said, you obviously want the optimal weight to give you the best workout and push your body. The general suggested weight from most reliable sources say men should start off with a 35lb(16kg) and women should start out with 18lb(8kg). However this does not take into account weight class or experience.

 Nor does this take into account the primary types of exercises expected to be performed or level of intensity. And if you are like me, I love using multiple sized weights for all my workouts.
Beginning average size males(190lbs) who are newer to fitness or kettlebell exercises should go with a 25lb kettlebell for explosion and higher rep speed and a 35lb kettlebell to really focus on muscle hypertrophy(muscle gains).

 Again this is not the word of God, so feel free to adjust this to your comfort. Just make sure you have your heart rate up, feel sore after a workout, and are under control of your form during your workout.
Beginning average sized females(150lbs) who are newer to fitness or kettlebell exercises should go with a 12lb kettlebell and a 18lb kettlebell. Females are a bit harder to predict since there tends to be such a wide variety of body shapes and sizes.

 The typical female is looking for more muscle tone and cardio workout. If these are your goals, definitely stick to the lower weight ranges that allow to pump out high quantity high quality reps.
Bodybuilders obviously want the higher weight range such as 35lb - 75 lb kettlebells.

 A great indicator for weight range would be to look at your go to dumbbell weights. And if you are looking to really take your fitness serious you should consider buying 3-5 different weights so you can really push your body in a variety of ranges and speeds.

Elderly or well seasoned kettlebell enthusiasts really want to go on the light side of the spectrum. Assuming your goals are to just keep your muscles healthy and active and you are not planning on entering any Mr. Universe competitions anytime soon. No matter your gender, start on the introduction sizes of 5lb - 15lb kettlebells.

How many should I buy? Ideally you would have a full rack, but unless you are willing to drop a few thousand dollars this isn't going to be the best financial decision for you. I always recommend having at least 2 sizes. One weight should be on the lighter side for higher rep sets, and one should be on the heavier side for low rep sets. This should satisfy the majority of fitness programs and body types out there.

Studies have shown that mixing weight size and number of reps can lead to the best muscle growth possible. So you don't want to have just one kettlebell around. Many professional level workout regimens have "hard" days and "easy" days. Having a couple of kettlebell weights laying around help keep your workout consistent.

 Also keep in mind that if you have a workout partner, make sure neither one of you is compromising for the other just to only to have to buy one kettlebell. These are investments for your future self!
So what is the ultimate answer? Well there is none really.

 There are a lot of factors to consider. Each person and their goals are different. Just remember to keep form a priority and to start off with just a couple different sizes as you continue to grow.

Read more kettlebell reviews and reviews on other CrossFit equipment at http://Www.kettlebellreview.weebly.com Follow us on Twitter at http://www.twitter.com/kbreviewsite

Article Source: http://EzineArticles.com/expert/Skye_O'leary/2104895

Why Working Out at Home Is Better for Skinny Guys?

I used to love going to the gym but my life has gotten busy and time had to started to slip away. I eventually stopped going to the gym because of this. But I don't regret it at all. Working out at home has made my life so much easier.

To show you the difference let me give you a run down of my typical trip to the gym.
I would get changed, fix my hair (because you have to look good at the gym, I mean the girls looks great?), hop in the car, drive for 15 minutes, workout, drive for 15 minutes, get home. Pretty typical workout. But did you notice the time cost of going to the gym versus staying at home? That's 30 minutes of wasted time commuting in my car.

Not to mention the time it took me to get changed for the gym. If I had stayed at home I would have been ready in a snap! Advantage #1 Going to the gym takes committing time where as working out at home doesn't.

The second reason why working out at home is better is that there are other people inside the gym. To further elaborate on that it's the intimidating guys and the extremely attractive girls. As a skinny guy whenever I walk into the gym I get intimidated by the gym monsters that spend the greater part of their life in the gym. They're there flexing in the mirror and lifting weights that would crush me instantly. At home I'm the strongest guy there! I love that feeling and I refuse to give it up.

The girls at the gym are a whole different issue. I just can't stop starring it's as simple as that! I am constantly finding new ways to capture a glance without them noticing (or anybody else for that matter). This detracts and distracts me from me working out. I love them but I prefer to be able to focus, and don't tell me to ignore it and focus at the gym.

 Females are a site to behold. At home all I have to look at is my own mug. Which I like but it's no Kate Upton look alike. Advantage #2 Not distractions!

The third reason I like working out at home is that it's cheaper in the long run. At least for me because the amount of weights I can life is not heavier than myself (yet!).

 Also my local gym membership price is ridiculous. I purchased some cheap weights and a straight bar from a local yard sale (yes mom you did say yard sales are great places for deals).

They may not be glamourus but they get the job done. I mainly just do a workout that I found online which is called "the skinny guy home workout". Sp Advantage #3... Money!!

Overall working out at home is better because I don't have to commute, I don't get distracted or intimidated, and for it's been cheaper in the long run! Join my in my cause to dump the gym and workout at home!
Thanks for reading!!

If you guys want to see the workout I use it's to the right TheSkinnyGuyHomeWorkOut

Article Source: http://EzineArticles.com/expert/Jamie_Man/2142287

Placebo Effect on Strength - Published Scientific Studies

Ness and Paton (1979) experiment. Beginner weightlifters lifted 7-9 kg (20 lbs) more weight on incline bench press than they "actually can". How? They were told that they are lifting the weight they are capable of lifting and didn't know that researchers actually put more weight on the bar than they led participants to believe.

 You might be thinking "They are just beginners, it is not strange that their strength goes up fairly quick". But look at Mahoney (1995) experiment results - even OLYMPIC WEIGHTLIFTERS, who didn't know what weight they were lifting (and actual weight on the bar was higher than they usually can lift), improved their personal records and some lifters increased their snatch by as much as 20 lbs+.

Ariel and Saville (1972) experiment. Participants were lifters who have regularly trained for years before the experiment. First phase was 7 control weeks (during this phase there was no intervention - it was used to see how much strength lifters will gain while training as they usually do). Second phase - 4 weeks with "steroids". During those 4 weeks participants there given "steroids", which were actually placebo pills.

RESULTS: During 7 control weeks lifters increased their lifts on average by:
- Bench press + 4,54 kg (10 Lbs)
- Overhead press + 0,73 (1,5)
- Sitting military press + 2,27 (5)
- Squat + 2,65 (6)

RESULTS: During 4 weeks "on steroids" lifters increased their strength on average by:
- Bench press + 13,28 kg (30 lbs)
- Overhead press + 7,59 (18 )
- Sitting military press + 5,30 (12)
- Squat + 18,94 (42,5 )

Maganaris, Collins, Sharp (2000) experiment. Participants - 11 powerlifters, who have been training for a couple of years. Participants increased each of their powerlifts on average by 10 kg (20+lbs) (total was about 60lbs+ increase in strength).

You might be asking "How long did it take to get these results?" The answer is... 10 minutes! It is not a typo. This result was achieved in 10 minutes. Participants were given "fast working anabolic steroids" (which were actually placebo) and after ten minutes they got gains, which usually take months and years for experienced lifter to achieve.

And remember, information written above is not anecdotal evidence, this information is based on SCIENTIFIC RESEARCH. Of course, scientific experiments have their own biases and limitations, and obviously they are not something that "can't be touched".

 But they still are more reliable source of information than anecdotal evidence and you can also use them in your own academic research.

If you want to know how I increased my strength by 40 lbs in 14 days and how you can do it,too, visit my blog:

http://strengthtrainingfor.blogspot.com

Article Source: http://EzineArticles.com/expert/Germanas_Kravcenko/1379400

0 Commen

Bodybuilding Issue - Staying Consistent

The truth is, being consistent can be very difficult. It takes a lot of determination and will power. See consistency isn't just about having consistent workouts. It's about consistently balancing the fundamentals. It means consistently going to the gym to train, consistently sticking to your diet, and consistently getting enough rest.
 I completely understand the big issue with this because I go through the same exact things.
First, I want to talk about consistency for rest and training. If you're having issues with getting consistent rest, simply try to maintain a similar sleep schedule. It may be tempting to stay up very late on weekends if you have nothing to do, but if you wear your body down enough during the day, you'll be crashing early and allow yourself to get enough rest.

Now to the hardest part, diet. For years I would simply train hard and get enough rest. I would make sure I maintained a somewhat healthy diet. I made good choices generally, but never felt guilty if I wanted to eat out or ate poorly at times.

 I have come to realize just how important diet is now though. I still train just as hard and get enough rest, but am in way better shape now. The only factor that I changed was diet.

Just through changing my diet, I can see way faster results and my time in the gym means so much more. Besides the fact that I look like I'm in a lot better shape, I feel like I'm in a lot better shape too. Dropping the fast food and other unhealthy choices makes me feel way better inside. I have a lot more energy and that translates to a lot of other aspects in my life.

 I have a lot more drive and willingness to do things. I attribute this simply to my diet. Knowing how much of a role diet plays helps me stay consistent.

Feeling better is a huge plus and helps me stay consistent because I want to continually feel good. I may crave something unhealthy, but after eating it not feel good. In the past when I have given in and ate something unhealthy, I not only feel bad about cheating on my diet, but I feel worse internally. Especially now that my body is used to eating healthy foods, the unhealthy foods don't usually sit too well.

Plus I know that this will just have a negative effect on my appearance. Having those negative effects on my appearance and how the inconsistency negatively affects my mood as well, it helps me to stay consistent. When I'm consistent and have a better overall physique, which in itself helps me be consistent because I can see good results which makes me strive for more.

I really hope that this article has put things into perspective, and that you can learn from my experiences in order to be more consistent yourself!

Do you have issues staying consistent in the gym? Do you find it hard to not only go to the gym, but stick to your diet? I've had issues in the past like many of us have, and want to address this issue of consistency and share with you what has worked for me!

Article Source: http://EzineArticles.com/expert/Michael_Caputo/2198978

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How to Transition to a Bodybuilding Lifestyle

Many of us spend time looking in the mirror, wishing for this or that, but the bottom line is that we as humans strive for improvement. Think about how great it feels to accomplish something big and see yourself rewarded for it. Looking at the mirror thinking about how you can improve your physique can be related.

 Improving your physique is a lot like improving other areas of your life. You'll feel very accomplished when seeing results, and in turn, motivating yourself to strive to get better. Many of us want the end result, but in order to get that end results, you have to work for it.

 You won't get a bachelor's, or masters, or PhD by wishing you had one. These are all separate goals or achievements in the education process, just like you may have certain steps or goals for your physique accomplishment.

The big problem here is transitioning into a healthy lifestyle or a bodybuilding lifestyle. This article will provide you with a step-by-step process on how you can transition from your current lifestyle, into a bodybuilding lifestyle or at least a lifestyle revolved around fitness and improving your physique.
Step 1: Desire the change

The first thing you need to do is to WANT the change in lifestyle. If you aren't committed towards this lifestyle then it will eat you up. You have to want this. Some people are in unfortunate situations where they NEED it.

 Let's hope you aren't at that point because if you need it, but don't want the change, that can be a serious problem. If you are serious about the lifestyle and desire the change, then you'll be a lot more motivated. Motivation is key because increased drive can spell more desired results!

Step 2: Seek Support
No matter how much you think you know, there is always more to be learned. Bodybuilders at all stages of the game still always seek support from other people and it's this support that can really help their physique grow. Thinking you know everything can lead you down the wrong path. Despite my experience as a bodybuilder, I'm always looking for more information or taking advice from competitors and coaches. Information can be a key to success.

Step 3: Be consistent
We want results that will last, not temporary results. Being consistent will help you establish results that will stick with you for the rest of your life. Continuing to pursue bodybuilding or a healthy lifestyle will give you just that, a healthy lifestyle. One of the biggest ways to achieve your best physique possible is by constantly putting in the work day in and day out.
 

Transitioning into a bodybuilding lifestyle, or a lifestyle revolved around fitness for that matter, can be very difficult. You may not know where to start which can prevent you from ever starting! I don't want that. This article was written to help get you started on the right path.

Article Source: http://EzineArticles.com/expert/Michael_Caputo/2198978

Bodybuilding Exercises For The Legs

Do you have a plan to gain more muscle mass? Your legs are one of the most important muscle groups to train. Bodybuilding exercises for the legs are important for several reasons. Muscular legs look good, that's for sure, but it also keeps your body in balance when you regularly train your legs.

If you train your upper body to the max and you skip to train your legs, your body is not in balance and it will be bad for your health. The danger is that your legs need to carry the increased weight of your upper body. Your legs should be conditioned to handle that.

CREATE MUSCLE MASS IN YOUR LEGS
The intent of bodybuilding is to gain muscle mass. With some sports like running or cycling you won't gain muscle mass. These sports are good for endurance. You need to keep your focus on exercises that will train your muscles.

To create muscle mass it is very important that you train the legs regularly. It is wise to train the legs at least two times a week. After you trained your legs, it is better to do no other exercises. Training of the legs is very demanding. If you train your legs the right way, you shouldn't have any more energy to perform other exercises.

EXERCISES FOR THE LEGS
Which exercises are most suitable for gaining muscle in the legs? Well, it depends on several factors. Aptitude is very important as that is a factor you can't influence. Some people have more aptitude than others to gain muscles faster.

If you have less aptitude to create more muscle mass, you can still focus on other factors that you can influence, like training, rest and nutrition of interest. To train your legs full force, it is important to perform big and heavy exercises such as the stiff legged deadlift, leg extension, deadlift, squat, lunge and dumbbell squat.

THE IMPORTANCE OF HEALTHY NUTRITION
Besides heavy and regularly training, nutrition is also very important. In case you don't train very heavily, most times it is sufficient to eat healthy. In case you go for a more severe training plan, then it is important to pay special attention to your nutrition. With bodybuilding it is important to eat a diet that will break down fat and increase muscle mass. In addition there are also proteins that you need to help your muscles recover after heavy exercises.

For more exercises and other musclegroup information visit http://www.moremusclemass.net
If you need basic information on bodybuilding take a look here; http://www.bodybuilding.com

Article Source: http://EzineArticles.com/expert/Ben_Van_Delwijnen/1995224

L-Tyrosine - A Natural Supplement for Bodybuilding

If you are looking for a natural supplement to help you increase your muscle development and muscle mass look no further. L-Tyrosine is an amino acid that is a key component to just about each and every protein that our body has. The role that plays this natural supplement in the production of cells and the way our glands work is vital. L-Tyrosine helps to make sure that your thyroid, pituitary and adrenal glands function efficiently and effectively.

Probably the most important factor is the L-Tyrosine is responsible for the release of the human growth hormone. This wonderful little hormone is responsible for muscle growth and body fat reduction it is important to note the American diet is poor in supplying the body with adequate proteins which can lead to numerous health problems and make it difficult to build muscle mass. However L-Tyrosine is a naturally occurring amino acid, it is a non essential amino acid, which means that our bodies make it on its own.

L-Tyrosine is produced from the synthesis of another amino acid called phenylalanine, but can also be received from food sources such as animal meats, seafood, oatmeal and wheat. Why is this important to the body builder? Well for a few reasons. Outside of the fact that, as we stated, it is responsible for the release of the human growth hormone which triggers muscle growth, it has other beneficial qualities because of its effects on other areas of the body.

For example, L-Tyrosine is a mood stimulator, and is wonderful in offsetting stress and fatigue. As a bodybuilder this is a benefit especially after a long intense workout. It also increases mental alertness which then helps prevent the mental fatigue that can also be associated with work outs. It also increases stamina which allows you to work out longer. A natural body building supplement that not only alleviates the fatigue associated with long work outs, it helps you maintain a longer work out.

To achieve these benefits you may want to consider using a natural supplement that contains L-Tyrosine. To do this you can add a protein powder drink to your day or increase your consumption of foods like cottage cheese, bananas, lima beans, turkey, avocados and such. A moment of caution, it is possible to get too much of an amino acid, which can result in adverse side effects.

If you are considering using a body building supplement and you want one that helps you increase the amount of L-Tyrosine you have in your body, read the labels. Make sure that you know what you are putting in your body. It is also recommended that you talk with your doctor, there are lab tests that can be performed that will tell you if you are deficient in L-Tyrosine and then they can recommend a diet for you to follow.

The proper way to take L-Tyrosine as a supplement comes with this recommendation, make sure that you are taking Creatine HSC as well as VP2 Whey Isolate approximately thirty minutes before you are ready to start your workout. Once you are ready to do your warm up routine you can take 2 grams of the L-Tyrosine with water. The purpose behind taking the supplement in this fashion is to increase the amount of the amino acid in your blood stream in time to offset the time before muscle fatigue would set in.

It has been shown to be an effective natural supplement for bodybuilders, in particular those that train twice a day. If you are concerned about blood testing prior to an event, L-Tyrosine is not on any of the banned lists that would cause you to be ejected from a competition and it provides you the boost you need through intense training and calorie reduced training times.

While L-Tyrosine is normally occurring in the body, it is also available as a natural supplement It can help you increase your muscle mass, offset muscle fatigue, elevated your mood, peak your mental alertness and help chase off mental fatigue while you are trying to train for that big competition.

Chris Moheno - passionate about sports, kindly invites you to also visit this comprehensive baseball training website, where you will find more about baseball specific strength training, nutrition and baseball scholarships

Article Source: http://EzineArticles.com/expert/Chris_Moheno/157066