All posts in Strength

Lunge Combination for Effective Workout

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The most effective workouts I believe are high intensity using exercises that work multiple joints at the same time, by involving as many muscles in the shortest time possible, you will burn more calories faster and and gain lean muscle as well. The bread and butter of many a fitness program and one of the best, is the lunge. It targets the quadriceps and the glutes most intensely, but also hits the hamstrings, calves and core, improves lower limb function, and even improves running speed. Another great feature is its back-friendly, because of the need to keep your back straight and…

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Are you eating enough protein to build muscle?

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When it comes to building muscle, all that work you do in the gym is only half of the battle. The other half takes place in the kitchen. Diet is really important when trying to improve your body composition. Without proper nutrients, no matter how much time you spend weight training, you won’t get the results you’re looking for. Your muscles are made up of over 25% protein along with up to 75% water and stored glycogen (carbohydrates). While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of…

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Hanging Leg Raise

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The Hanging Leg Raise is a tough exercise, might look easy, just hang there and raise your legs but lets see how many you can do!! this exercise is for advanced ab work.. If you can do double figures in reps, then you have some serious core strength, it works all the muscles of the midsection and even your Lats. Grab the bar with an overhand grip as it will help your stamina and strength, pull your shoulders down, when you lift your legs, the movement should occur at your hips—not in your lower back, When your legs are as…

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No one escapes from the sled!

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No one escapes from the sled! The conditioning sled is one of the best ways to develop strength in your legs, hips and arms, It is also fantastic for fat loss and conditioning. It can be used for conditioning, it can be used for fat loss, it can help build muscle, it can be used for sports specific training, it will stengthen pretty much every muscle on your body and it will also test your spirit as much as it tests your body. It can be pulled, pushed or dragged, in the case of the prowler sled which i use, the…

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Front Plank

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The basic front plank which involves holding a static position for a predetermined amount of time builds isometric strength, and is one of the best exercises for your core, the core is the body’s centre of power , the fulcrum for every movement, It contains the muscles that lie deep within the torso and stabilize your body, whether it’s stationary or dynamic movement. Balance and stabilization workouts help define the abdominal muscle groups, which results in the defined stomach many desire providing of course their diet is on point. If you can hold a good form plank for 45-60 seconds…

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Balance Training for a Stronger Core

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Adding an element of instability to your training is a great way to continue to challenge the core as you progress and get stronger. Mixing it up with objects like the BOSU or medicine ball will vary up your routine to keep your body on it’s toes. Here are three great moves to try: 1. Medicine Ball Plank: Do a plank with hands on a medicine ball instead of on the floor. Hold for 30 seconds. As you improve, try using one ball under each hand. Really a pro? Add balls under each foot, too. The added instability forces abs…

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5 Best Bodyweight Exercises that Burn Fat Fast

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A lot of people today assume they need expensive gym memberships, fancy running shoes, or restrictive eating plans to get in shape. But before that stuff was invented, people exercised using only their bodyweight. Throughout history, bodyweight exercises have been a consistent component in military training regimes. And largely due to its inexpensive and convenient nature, bodyweight training has stuck around because it works. Outside of an armed forces setting, bodyweight exercises are used to train athletes, and have once again becoming a staple of many of the best fat burning and muscle building workouts available, anywhere. Here are 5…

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Strength Training For A Longer Life

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Strength training can be beneficial for all age groups. It is a great form of exercise that can really improve quality of life and help fight off disease and injury. A lot of the health benefits you get from exercise in general can be derived through strength training. It decreases risk of cardiovascular disease and increases insulin sensitivity to name a few. Strength training can be really beneficial to mental health. It is a good stress reliever. Throwing some metal around is a great way to unwind after a hard day at the office. It has great benefits on the…

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Natural Adaptogens to improve Health, Strength and Performance

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Natural adaptogens to improve Health, Strength and Performance There are several herbal and natural alternatives to help  boost energy, reduce fatigue, improve athletic  or counteract stress – these herbal remedies are called “adaptogens.” The term was coined in 1947 by a Russian scientist, N.V. Lazarev, who was interested in substances that helped the body adapt to physical and emotional stress. Lazarev thought that adaptogens should: Produce a nonspecific (total body) response that increases resistance against harm from physical and emotional stress (disease, anxiety, etc.) Have a normalizing effect, improving the function of many body systems Be nontoxic, causing no significant…

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Power and Muscular Endurance with Stephen Simmons – Pro Boxer

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Scotland’s Stephen Simmons takes on Wadi Camacho in Glasgow, tonight live on Sky Sports 3, as part of the Ricky Burns undercard and considering there is no love lost between these two, it looks like there could be fireworks in this WBC International Silver Cruiserweight title fight, and I’m backing my man Stephen for this one. As his strength and conditioning coach here in MGM Marbella where he has been camped with Danny Vaughan,  I have watched him put in some monumental training sessions and have no doubt he’ll do the business tonight. I believe MGM Marbella is the best training…

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