Instant Strength Training Strategies That Anyone Can Use

August 25, 2010 By admin Leave a Comment

Ever wondered how over the years there has been a surge of different strength training techniques that have come onto the market and then just faded away. Are you sick and tired of getting nowhere in the gym?

Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.

1. Training Frequency

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.

The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.

Remember it’s not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.

2. Exercises Per Session

Tests under strict gym conditions have revealed that you’ve only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.

As you only have a short period of time to train before our blood sugar level drops, “Exercise Selection” is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time.

In other words, we can train many muscles simultaneously and thus use our energy more efficiently.

Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

3. Number of Sets per Exercise

After performing one complete set a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.

If you’re able to generate the same force and intensity for this second set then it’ll be pretty obvious that not enough effort has been put into the first set. Thus you’ll have to raise the intensity level you put out for the first set.

If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise.

If you think that volume training (multiple sets) is more effective then you’re wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.

4. Number of Repetitions per Set

The development of muscle and strength is interrelated, it always has been. Strength training Sessions produce increases in strength that is equal to increases in functional muscle. (You’ll become stronger and grow muscle).

Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).

Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.

Now its time to start putting these principles to work, Believe me once you start to apply these to your strength training workouts you will start to catapult your muscle gains like never before.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ muscle building e-course.

Filed Under: Weight training exercises Tagged With: Anyone, Instant, Strategies, Strength, That, Training

Dog Training | Top 10 Dog Games That Will Wear Him Out

August 18, 2010 By admin Leave a Comment

I can just see you sitting there scratching your head and wondering why I refer to dog training when I’m writing about dog games. Well, this is because I am a dog. I know from personal experience that all dog games are really training and all dog training is really games. Allow me to introduce myself. I am Valentino Spock Bone. You can call me Valentino for short. My human has quite a sense of humor. But that is another story. Oh, by the way, the title about games that will wear HIM out is a pun intended because dog games will wear out a dog or a human! I guess it depends on who is reading this article!  And, if you think you know everything about what makes me tick and bark and chase my tail, guess again. Dog Training Academy!

Playing dog games is one of the most effective and fun ways to give your dog the physical and mental exercise he needs. It also provides a personal way to get to know your best friend in a casual environment. Unlike standard training routines that I will discuss in future articles, this article is just for fun, but in a healthy training-type way.

The thing is that I get bored with just plain old “fetch” or “Valentino come”, even if it is for a treat. I’m very intelligent and so is your canine pal. He wants variety and lots of excitement. Even experts agree that in order to keep your pooch happy, you need to provide exercise and a challenge along with positive reinforcement…my favorite is those little treats that are soft and look like a tiny t-bone and they just tingle in my mouth and make me want to do cartwheels and run around the block…Sorry, I sometimes get carried away by the thought of another treat.

So here goes:

1) Fetch: Try to think out of the kennel and get creative with a ball or favorite toy instead of a stick. My human does not let me chew on sticks but she does let me chew my toys, so I get to use safe items to play fetch. I know this sounds funny, but not all dogs are created equal. Some dogs just don’t like to play fetch! If not, keep reading because there are plenty of other dog games to play. Oh, I am sure that your dog already knows how to bring it back to you and to “drop it” before you start playing fetch.

2) Backyard Bobbing: We do this in the summertime using a small inexpensive wading pool that fits me to a T! All you have to do is fill it with a few inches of water and place a rubber toy in the middle and watch your dog have lots of fun getting into and out of the pool! If your dog gets too excited doing this be sure to let him calm down by getting his attention on something else or by emptying the pool and putting it out of his reach.

3) Mystery Tour:You can create a maze of boxes and other simple shapes in the back yard and use those treats to get your dog to run through the maze with you at his side, or not. He may want to go by himself while you watch. This is really great for helping your dog learn to move with fluid motion and it helps him to be OK with new and different shapes and situations, giving him confidence and mental balance. You can also purchase equipment for this, but simple is usually best unless you are training for obstacle course trials. Sometimes I just get all goofy and just jump ON the boxes in the maze…it drives my human crazy!

4) Hide and Seek: I love using my awesome natural ability to follow scents and with just the right amount of encouragement your dog will be an expert at finding you or whatever toys you hide in this game. If you and your dog are new at this, give him the stay command then hide yourself or a toy where your dog can see you, then give a come and get it or find me command. When he finds whatever you hid give him a nice treat and praise him like silly. After you get used to this, your pup will be able to find you or the hidden object by scent alone, even if he cannot see you. Start simple then get more complicated by adding more distance. Did you know that tracking dogs will sometimes track a scent by walking several feet away from where the trail is? The nose knows.

This is a great way to spend time indoors on those cold winter days or just rainy days when inclement weather prevents you from taking your best friend outside. Please be sure to keep those treats close by. And, be sure to give the “stay” command before you hide, otherwise, he’ll be right behind you!

5) Swimming: I know this may be hard to believe, but some dogs do not like water! If your dog thinks that water is evil, do not force him. But if he does love water, please take him now! Swimming is great exercise and you can have lots of fun watching him do the dog paddle! Remember to take lots of towels and dry him off afterwards to keep him from catching a chill.

6) Frisbee: Ah, catch. Catching a flying object is almost too exciting for me to talk about. I’m young, though and this is easy for me. If your dog is older this may not be so good for him as it is very physical and requires lots of movement and jumping and sliding all over the place. You will want to throw the Frisbee a short distance to start and then you can throw it farther and farther when fido gets the hang of it. This reinforces the “fetch” instructions of going after something, bringing it back and then “dropping” it so you can repeat the process for him. Did you know that there are actually Frisbee competitions? It just doesn’t get better than this.

7) What’s That?: I just can not get enough of this one. My human sits in her easy chair and out of nowhere, she takes a rapid breath IN and says in her most inquisitive voice, “What’s That”? My ears perk up and I’m off and running in the direction of wherever she points her finger! OK. I know there’s nothing there but she gets me every time. This is good for getting my attention and it helps me focus on whatever my human wants me to focus on. Then when the game is finished, she uses other commands to end the game; come, sit and stay. Oh, and sometimes, she stands up or moves around when she does this. So many ways, so little time.

8) Saddle Bag: This one is really cool. This is when I get to carry water and snacks for my human. If you don’t already have a saddle bag you can make one with a nice piece of fabric that fits around your dog’s belly and chest…and it has to have a pocket on each side to carry the water and snacks…my human uses it to carry my treats, too. This is so cool because I just look cute and gets lots of praise and treats for just walking! And, of course, it’s good for me to walk quietly by her side for exercise. If your dog has been used to wearing doggie sweaters and coats, he will ease right into this. If not, just give him time to adjust to the feel of doggie clothes before you expect him to be comfortable with it. My human started by dressing me in sweaters because I was such a wiggle worm. After I calmed down and didn’t mind the clothes, she gave me a saddlebag to wear. She started by putting small items in the pockets and then she added her water bottles after I was OK with the extra weight.

9) Horse and Buggy: No, I don’t mind being thought of as a horse pulling a buggy. People also call this carting or pulling in some circles. This requires practice to get the hang of it, but once you do it can be a lot of fun, great exercise and it helps build stamina. My human uses a little red wagon. She removed the handle and added a fabric hitch that fits over my back and attaches to two round dowel rods that she got at a craft store. You could also use a sled or cart. I have to walk steadily and pull the wagon that usually contains a child or just stuff like groceries or debris in the yard that she wants to get rid of. It makes me feel like I’m part of whatever my human is doing at the time.

10) Leave It: I really love this because I don’t have to do anything and I always get a treat! At first you just hold a favorite treat in your hand and say “leave it” and let your dog sniff at it but don’t give it to him…the minute he stops trying to get it, you give it to him and praise the heck out of him. I’m guessing that your dog will get it by day two. After he really gets it, you can use it for almost anything such as leave the cat alone, leave the rug alone and leave anything alone that has his undivided attention.

11) Grand Ole Opry: I have one more, well, actually two but since I can’t really count. My human gets up and 1)starts twirling around and 2)starts singing at the top of her lungs! All I want to do is be part of this madness so I stand up on my two hind legs and I howl! It is truly a sight to behold and afterwards I feel exhausted! So this is probably good for those days when your dog hasn’t had as much exercise as he should have. A little goes a long way with this one. If you are not able to twirl, then just sway a little side-to-side is sufficient. And, if you can not sing, all the better ’cause it will drive your puppy into howling heaven.

Dog games are so good for your dog and with a little time will have both of you in sync with what makes your best friend happy and healthy.

You’ve tried everything and nothing seems to work. My human was the same way at first, but now she listens to me and she has helped me put everything I know in writing so you can understand what your pooch is trying to tell you! For more details about dog training… RUN, don’t walk on a leash to the Dog Training Academy!

I am man’s best friend, and woman’s. And I know a thing or two about how we can get along in the best way possible. My human helped me write this article so you can get to know the scoop about what really makes me do the things I do. For lots more insight, grab that leash and let’s go to the Dog Training Academy!

Filed Under: Weight training Tagged With: Games, That, Training

Dog Training | Top 10 Dog Games That Will Wear Him Out

August 18, 2010 By admin Leave a Comment

I can just see you sitting there scratching your head and wondering why I refer to dog training when I’m writing about dog games. Well, this is because I am a dog. I know from personal experience that all dog games are really training and all dog training is really games. Allow me to introduce myself. I am Valentino Spock Bone. You can call me Valentino for short. My human has quite a sense of humor. But that is another story. Oh, by the way, the title about games that will wear HIM out is a pun intended because dog games will wear out a dog or a human! I guess it depends on who is reading this article!  And, if you think you know everything about what makes me tick and bark and chase my tail, guess again. Dog Training Academy!

Playing dog games is one of the most effective and fun ways to give your dog the physical and mental exercise he needs. It also provides a personal way to get to know your best friend in a casual environment. Unlike standard training routines that I will discuss in future articles, this article is just for fun, but in a healthy training-type way.

The thing is that I get bored with just plain old “fetch” or “Valentino come”, even if it is for a treat. I’m very intelligent and so is your canine pal. He wants variety and lots of excitement. Even experts agree that in order to keep your pooch happy, you need to provide exercise and a challenge along with positive reinforcement…my favorite is those little treats that are soft and look like a tiny t-bone and they just tingle in my mouth and make me want to do cartwheels and run around the block…Sorry, I sometimes get carried away by the thought of another treat.

So here goes:

1) Fetch: Try to think out of the kennel and get creative with a ball or favorite toy instead of a stick. My human does not let me chew on sticks but she does let me chew my toys, so I get to use safe items to play fetch. I know this sounds funny, but not all dogs are created equal. Some dogs just don’t like to play fetch! If not, keep reading because there are plenty of other dog games to play. Oh, I am sure that your dog already knows how to bring it back to you and to “drop it” before you start playing fetch.

2) Backyard Bobbing: We do this in the summertime using a small inexpensive wading pool that fits me to a T! All you have to do is fill it with a few inches of water and place a rubber toy in the middle and watch your dog have lots of fun getting into and out of the pool! If your dog gets too excited doing this be sure to let him calm down by getting his attention on something else or by emptying the pool and putting it out of his reach.

3) Mystery Tour:You can create a maze of boxes and other simple shapes in the back yard and use those treats to get your dog to run through the maze with you at his side, or not. He may want to go by himself while you watch. This is really great for helping your dog learn to move with fluid motion and it helps him to be OK with new and different shapes and situations, giving him confidence and mental balance. You can also purchase equipment for this, but simple is usually best unless you are training for obstacle course trials. Sometimes I just get all goofy and just jump ON the boxes in the maze…it drives my human crazy!

4) Hide and Seek: I love using my awesome natural ability to follow scents and with just the right amount of encouragement your dog will be an expert at finding you or whatever toys you hide in this game. If you and your dog are new at this, give him the stay command then hide yourself or a toy where your dog can see you, then give a come and get it or find me command. When he finds whatever you hid give him a nice treat and praise him like silly. After you get used to this, your pup will be able to find you or the hidden object by scent alone, even if he cannot see you. Start simple then get more complicated by adding more distance. Did you know that tracking dogs will sometimes track a scent by walking several feet away from where the trail is? The nose knows.

This is a great way to spend time indoors on those cold winter days or just rainy days when inclement weather prevents you from taking your best friend outside. Please be sure to keep those treats close by. And, be sure to give the “stay” command before you hide, otherwise, he’ll be right behind you!

5) Swimming: I know this may be hard to believe, but some dogs do not like water! If your dog thinks that water is evil, do not force him. But if he does love water, please take him now! Swimming is great exercise and you can have lots of fun watching him do the dog paddle! Remember to take lots of towels and dry him off afterwards to keep him from catching a chill.

6) Frisbee: Ah, catch. Catching a flying object is almost too exciting for me to talk about. I’m young, though and this is easy for me. If your dog is older this may not be so good for him as it is very physical and requires lots of movement and jumping and sliding all over the place. You will want to throw the Frisbee a short distance to start and then you can throw it farther and farther when fido gets the hang of it. This reinforces the “fetch” instructions of going after something, bringing it back and then “dropping” it so you can repeat the process for him. Did you know that there are actually Frisbee competitions? It just doesn’t get better than this.

7) What’s That?: I just can not get enough of this one. My human sits in her easy chair and out of nowhere, she takes a rapid breath IN and says in her most inquisitive voice, “What’s That”? My ears perk up and I’m off and running in the direction of wherever she points her finger! OK. I know there’s nothing there but she gets me every time. This is good for getting my attention and it helps me focus on whatever my human wants me to focus on. Then when the game is finished, she uses other commands to end the game; come, sit and stay. Oh, and sometimes, she stands up or moves around when she does this. So many ways, so little time.

8) Saddle Bag: This one is really cool. This is when I get to carry water and snacks for my human. If you don’t already have a saddle bag you can make one with a nice piece of fabric that fits around your dog’s belly and chest…and it has to have a pocket on each side to carry the water and snacks…my human uses it to carry my treats, too. This is so cool because I just look cute and gets lots of praise and treats for just walking! And, of course, it’s good for me to walk quietly by her side for exercise. If your dog has been used to wearing doggie sweaters and coats, he will ease right into this. If not, just give him time to adjust to the feel of doggie clothes before you expect him to be comfortable with it. My human started by dressing me in sweaters because I was such a wiggle worm. After I calmed down and didn’t mind the clothes, she gave me a saddlebag to wear. She started by putting small items in the pockets and then she added her water bottles after I was OK with the extra weight.

9) Horse and Buggy: No, I don’t mind being thought of as a horse pulling a buggy. People also call this carting or pulling in some circles. This requires practice to get the hang of it, but once you do it can be a lot of fun, great exercise and it helps build stamina. My human uses a little red wagon. She removed the handle and added a fabric hitch that fits over my back and attaches to two round dowel rods that she got at a craft store. You could also use a sled or cart. I have to walk steadily and pull the wagon that usually contains a child or just stuff like groceries or debris in the yard that she wants to get rid of. It makes me feel like I’m part of whatever my human is doing at the time.

10) Leave It: I really love this because I don’t have to do anything and I always get a treat! At first you just hold a favorite treat in your hand and say “leave it” and let your dog sniff at it but don’t give it to him…the minute he stops trying to get it, you give it to him and praise the heck out of him. I’m guessing that your dog will get it by day two. After he really gets it, you can use it for almost anything such as leave the cat alone, leave the rug alone and leave anything alone that has his undivided attention.

11) Grand Ole Opry: I have one more, well, actually two but since I can’t really count. My human gets up and 1)starts twirling around and 2)starts singing at the top of her lungs! All I want to do is be part of this madness so I stand up on my two hind legs and I howl! It is truly a sight to behold and afterwards I feel exhausted! So this is probably good for those days when your dog hasn’t had as much exercise as he should have. A little goes a long way with this one. If you are not able to twirl, then just sway a little side-to-side is sufficient. And, if you can not sing, all the better ’cause it will drive your puppy into howling heaven.

Dog games are so good for your dog and with a little time will have both of you in sync with what makes your best friend happy and healthy.

You’ve tried everything and nothing seems to work. My human was the same way at first, but now she listens to me and she has helped me put everything I know in writing so you can understand what your pooch is trying to tell you! For more details about dog training… RUN, don’t walk on a leash to the Dog Training Academy!

I am man’s best friend, and woman’s. And I know a thing or two about how we can get along in the best way possible. My human helped me write this article so you can get to know the scoop about what really makes me do the things I do. For lots more insight, grab that leash and let’s go to the Dog Training Academy!

Filed Under: Weight training Tagged With: Games, That, Training

Dog Training | Top 10 Dog Games That Will Wear Him Out

August 17, 2010 By admin Leave a Comment

I can just see you sitting there scratching your head and wondering why I refer to dog training when I’m writing about dog games. Well, this is because I am a dog. I know from personal experience that all dog games are really training and all dog training is really games. Allow me to introduce myself. I am Valentino Spock Bone. You can call me Valentino for short. My human has quite a sense of humor. But that is another story. Oh, by the way, the title about games that will wear HIM out is a pun intended because dog games will wear out a dog or a human! I guess it depends on who is reading this article!  And, if you think you know everything about what makes me tick and bark and chase my tail, guess again. Dog Training Academy!

Playing dog games is one of the most effective and fun ways to give your dog the physical and mental exercise he needs. It also provides a personal way to get to know your best friend in a casual environment. Unlike standard training routines that I will discuss in future articles, this article is just for fun, but in a healthy training-type way.

The thing is that I get bored with just plain old “fetch” or “Valentino come”, even if it is for a treat. I’m very intelligent and so is your canine pal. He wants variety and lots of excitement. Even experts agree that in order to keep your pooch happy, you need to provide exercise and a challenge along with positive reinforcement…my favorite is those little treats that are soft and look like a tiny t-bone and they just tingle in my mouth and make me want to do cartwheels and run around the block…Sorry, I sometimes get carried away by the thought of another treat.

So here goes:

1) Fetch: Try to think out of the kennel and get creative with a ball or favorite toy instead of a stick. My human does not let me chew on sticks but she does let me chew my toys, so I get to use safe items to play fetch. I know this sounds funny, but not all dogs are created equal. Some dogs just don’t like to play fetch! If not, keep reading because there are plenty of other dog games to play. Oh, I am sure that your dog already knows how to bring it back to you and to “drop it” before you start playing fetch.

2) Backyard Bobbing: We do this in the summertime using a small inexpensive wading pool that fits me to a T! All you have to do is fill it with a few inches of water and place a rubber toy in the middle and watch your dog have lots of fun getting into and out of the pool! If your dog gets too excited doing this be sure to let him calm down by getting his attention on something else or by emptying the pool and putting it out of his reach.

3) Mystery Tour:You can create a maze of boxes and other simple shapes in the back yard and use those treats to get your dog to run through the maze with you at his side, or not. He may want to go by himself while you watch. This is really great for helping your dog learn to move with fluid motion and it helps him to be OK with new and different shapes and situations, giving him confidence and mental balance. You can also purchase equipment for this, but simple is usually best unless you are training for obstacle course trials. Sometimes I just get all goofy and just jump ON the boxes in the maze…it drives my human crazy!

4) Hide and Seek: I love using my awesome natural ability to follow scents and with just the right amount of encouragement your dog will be an expert at finding you or whatever toys you hide in this game. If you and your dog are new at this, give him the stay command then hide yourself or a toy where your dog can see you, then give a come and get it or find me command. When he finds whatever you hid give him a nice treat and praise him like silly. After you get used to this, your pup will be able to find you or the hidden object by scent alone, even if he cannot see you. Start simple then get more complicated by adding more distance. Did you know that tracking dogs will sometimes track a scent by walking several feet away from where the trail is? The nose knows.

This is a great way to spend time indoors on those cold winter days or just rainy days when inclement weather prevents you from taking your best friend outside. Please be sure to keep those treats close by. And, be sure to give the “stay” command before you hide, otherwise, he’ll be right behind you!

5) Swimming: I know this may be hard to believe, but some dogs do not like water! If your dog thinks that water is evil, do not force him. But if he does love water, please take him now! Swimming is great exercise and you can have lots of fun watching him do the dog paddle! Remember to take lots of towels and dry him off afterwards to keep him from catching a chill.

6) Frisbee: Ah, catch. Catching a flying object is almost too exciting for me to talk about. I’m young, though and this is easy for me. If your dog is older this may not be so good for him as it is very physical and requires lots of movement and jumping and sliding all over the place. You will want to throw the Frisbee a short distance to start and then you can throw it farther and farther when fido gets the hang of it. This reinforces the “fetch” instructions of going after something, bringing it back and then “dropping” it so you can repeat the process for him. Did you know that there are actually Frisbee competitions? It just doesn’t get better than this.

7) What’s That?: I just can not get enough of this one. My human sits in her easy chair and out of nowhere, she takes a rapid breath IN and says in her most inquisitive voice, “What’s That”? My ears perk up and I’m off and running in the direction of wherever she points her finger! OK. I know there’s nothing there but she gets me every time. This is good for getting my attention and it helps me focus on whatever my human wants me to focus on. Then when the game is finished, she uses other commands to end the game; come, sit and stay. Oh, and sometimes, she stands up or moves around when she does this. So many ways, so little time.

8) Saddle Bag: This one is really cool. This is when I get to carry water and snacks for my human. If you don’t already have a saddle bag you can make one with a nice piece of fabric that fits around your dog’s belly and chest…and it has to have a pocket on each side to carry the water and snacks…my human uses it to carry my treats, too. This is so cool because I just look cute and gets lots of praise and treats for just walking! And, of course, it’s good for me to walk quietly by her side for exercise. If your dog has been used to wearing doggie sweaters and coats, he will ease right into this. If not, just give him time to adjust to the feel of doggie clothes before you expect him to be comfortable with it. My human started by dressing me in sweaters because I was such a wiggle worm. After I calmed down and didn’t mind the clothes, she gave me a saddlebag to wear. She started by putting small items in the pockets and then she added her water bottles after I was OK with the extra weight.

9) Horse and Buggy: No, I don’t mind being thought of as a horse pulling a buggy. People also call this carting or pulling in some circles. This requires practice to get the hang of it, but once you do it can be a lot of fun, great exercise and it helps build stamina. My human uses a little red wagon. She removed the handle and added a fabric hitch that fits over my back and attaches to two round dowel rods that she got at a craft store. You could also use a sled or cart. I have to walk steadily and pull the wagon that usually contains a child or just stuff like groceries or debris in the yard that she wants to get rid of. It makes me feel like I’m part of whatever my human is doing at the time.

10) Leave It: I really love this because I don’t have to do anything and I always get a treat! At first you just hold a favorite treat in your hand and say “leave it” and let your dog sniff at it but don’t give it to him…the minute he stops trying to get it, you give it to him and praise the heck out of him. I’m guessing that your dog will get it by day two. After he really gets it, you can use it for almost anything such as leave the cat alone, leave the rug alone and leave anything alone that has his undivided attention.

11) Grand Ole Opry: I have one more, well, actually two but since I can’t really count. My human gets up and 1)starts twirling around and 2)starts singing at the top of her lungs! All I want to do is be part of this madness so I stand up on my two hind legs and I howl! It is truly a sight to behold and afterwards I feel exhausted! So this is probably good for those days when your dog hasn’t had as much exercise as he should have. A little goes a long way with this one. If you are not able to twirl, then just sway a little side-to-side is sufficient. And, if you can not sing, all the better ’cause it will drive your puppy into howling heaven.

Dog games are so good for your dog and with a little time will have both of you in sync with what makes your best friend happy and healthy.

You’ve tried everything and nothing seems to work. My human was the same way at first, but now she listens to me and she has helped me put everything I know in writing so you can understand what your pooch is trying to tell you! For more details about dog training… RUN, don’t walk on a leash to the Dog Training Academy!

I am man’s best friend, and woman’s. And I know a thing or two about how we can get along in the best way possible. My human helped me write this article so you can get to know the scoop about what really makes me do the things I do. For lots more insight, grab that leash and let’s go to the Dog Training Academy!

Filed Under: Weight training Tagged With: Games, That, Training

Dog Training | Top 10 Dog Games That Will Wear Him Out

August 17, 2010 By admin Leave a Comment

I can just see you sitting there scratching your head and wondering why I refer to dog training when I’m writing about dog games. Well, this is because I am a dog. I know from personal experience that all dog games are really training and all dog training is really games. Allow me to introduce myself. I am Valentino Spock Bone. You can call me Valentino for short. My human has quite a sense of humor. But that is another story. Oh, by the way, the title about games that will wear HIM out is a pun intended because dog games will wear out a dog or a human! I guess it depends on who is reading this article!  And, if you think you know everything about what makes me tick and bark and chase my tail, guess again. Dog Training Academy!

Playing dog games is one of the most effective and fun ways to give your dog the physical and mental exercise he needs. It also provides a personal way to get to know your best friend in a casual environment. Unlike standard training routines that I will discuss in future articles, this article is just for fun, but in a healthy training-type way.

The thing is that I get bored with just plain old “fetch” or “Valentino come”, even if it is for a treat. I’m very intelligent and so is your canine pal. He wants variety and lots of excitement. Even experts agree that in order to keep your pooch happy, you need to provide exercise and a challenge along with positive reinforcement…my favorite is those little treats that are soft and look like a tiny t-bone and they just tingle in my mouth and make me want to do cartwheels and run around the block…Sorry, I sometimes get carried away by the thought of another treat.

So here goes:

1) Fetch: Try to think out of the kennel and get creative with a ball or favorite toy instead of a stick. My human does not let me chew on sticks but she does let me chew my toys, so I get to use safe items to play fetch. I know this sounds funny, but not all dogs are created equal. Some dogs just don’t like to play fetch! If not, keep reading because there are plenty of other dog games to play. Oh, I am sure that your dog already knows how to bring it back to you and to “drop it” before you start playing fetch.

2) Backyard Bobbing: We do this in the summertime using a small inexpensive wading pool that fits me to a T! All you have to do is fill it with a few inches of water and place a rubber toy in the middle and watch your dog have lots of fun getting into and out of the pool! If your dog gets too excited doing this be sure to let him calm down by getting his attention on something else or by emptying the pool and putting it out of his reach.

3) Mystery Tour:You can create a maze of boxes and other simple shapes in the back yard and use those treats to get your dog to run through the maze with you at his side, or not. He may want to go by himself while you watch. This is really great for helping your dog learn to move with fluid motion and it helps him to be OK with new and different shapes and situations, giving him confidence and mental balance. You can also purchase equipment for this, but simple is usually best unless you are training for obstacle course trials. Sometimes I just get all goofy and just jump ON the boxes in the maze…it drives my human crazy!

4) Hide and Seek: I love using my awesome natural ability to follow scents and with just the right amount of encouragement your dog will be an expert at finding you or whatever toys you hide in this game. If you and your dog are new at this, give him the stay command then hide yourself or a toy where your dog can see you, then give a come and get it or find me command. When he finds whatever you hid give him a nice treat and praise him like silly. After you get used to this, your pup will be able to find you or the hidden object by scent alone, even if he cannot see you. Start simple then get more complicated by adding more distance. Did you know that tracking dogs will sometimes track a scent by walking several feet away from where the trail is? The nose knows.

This is a great way to spend time indoors on those cold winter days or just rainy days when inclement weather prevents you from taking your best friend outside. Please be sure to keep those treats close by. And, be sure to give the “stay” command before you hide, otherwise, he’ll be right behind you!

5) Swimming: I know this may be hard to believe, but some dogs do not like water! If your dog thinks that water is evil, do not force him. But if he does love water, please take him now! Swimming is great exercise and you can have lots of fun watching him do the dog paddle! Remember to take lots of towels and dry him off afterwards to keep him from catching a chill.

6) Frisbee: Ah, catch. Catching a flying object is almost too exciting for me to talk about. I’m young, though and this is easy for me. If your dog is older this may not be so good for him as it is very physical and requires lots of movement and jumping and sliding all over the place. You will want to throw the Frisbee a short distance to start and then you can throw it farther and farther when fido gets the hang of it. This reinforces the “fetch” instructions of going after something, bringing it back and then “dropping” it so you can repeat the process for him. Did you know that there are actually Frisbee competitions? It just doesn’t get better than this.

7) What’s That?: I just can not get enough of this one. My human sits in her easy chair and out of nowhere, she takes a rapid breath IN and says in her most inquisitive voice, “What’s That”? My ears perk up and I’m off and running in the direction of wherever she points her finger! OK. I know there’s nothing there but she gets me every time. This is good for getting my attention and it helps me focus on whatever my human wants me to focus on. Then when the game is finished, she uses other commands to end the game; come, sit and stay. Oh, and sometimes, she stands up or moves around when she does this. So many ways, so little time.

8) Saddle Bag: This one is really cool. This is when I get to carry water and snacks for my human. If you don’t already have a saddle bag you can make one with a nice piece of fabric that fits around your dog’s belly and chest…and it has to have a pocket on each side to carry the water and snacks…my human uses it to carry my treats, too. This is so cool because I just look cute and gets lots of praise and treats for just walking! And, of course, it’s good for me to walk quietly by her side for exercise. If your dog has been used to wearing doggie sweaters and coats, he will ease right into this. If not, just give him time to adjust to the feel of doggie clothes before you expect him to be comfortable with it. My human started by dressing me in sweaters because I was such a wiggle worm. After I calmed down and didn’t mind the clothes, she gave me a saddlebag to wear. She started by putting small items in the pockets and then she added her water bottles after I was OK with the extra weight.

9) Horse and Buggy: No, I don’t mind being thought of as a horse pulling a buggy. People also call this carting or pulling in some circles. This requires practice to get the hang of it, but once you do it can be a lot of fun, great exercise and it helps build stamina. My human uses a little red wagon. She removed the handle and added a fabric hitch that fits over my back and attaches to two round dowel rods that she got at a craft store. You could also use a sled or cart. I have to walk steadily and pull the wagon that usually contains a child or just stuff like groceries or debris in the yard that she wants to get rid of. It makes me feel like I’m part of whatever my human is doing at the time.

10) Leave It: I really love this because I don’t have to do anything and I always get a treat! At first you just hold a favorite treat in your hand and say “leave it” and let your dog sniff at it but don’t give it to him…the minute he stops trying to get it, you give it to him and praise the heck out of him. I’m guessing that your dog will get it by day two. After he really gets it, you can use it for almost anything such as leave the cat alone, leave the rug alone and leave anything alone that has his undivided attention.

11) Grand Ole Opry: I have one more, well, actually two but since I can’t really count. My human gets up and 1)starts twirling around and 2)starts singing at the top of her lungs! All I want to do is be part of this madness so I stand up on my two hind legs and I howl! It is truly a sight to behold and afterwards I feel exhausted! So this is probably good for those days when your dog hasn’t had as much exercise as he should have. A little goes a long way with this one. If you are not able to twirl, then just sway a little side-to-side is sufficient. And, if you can not sing, all the better ’cause it will drive your puppy into howling heaven.

Dog games are so good for your dog and with a little time will have both of you in sync with what makes your best friend happy and healthy.

You’ve tried everything and nothing seems to work. My human was the same way at first, but now she listens to me and she has helped me put everything I know in writing so you can understand what your pooch is trying to tell you! For more details about dog training… RUN, don’t walk on a leash to the Dog Training Academy!

I am man’s best friend, and woman’s. And I know a thing or two about how we can get along in the best way possible. My human helped me write this article so you can get to know the scoop about what really makes me do the things I do. For lots more insight, grab that leash and let’s go to the Dog Training Academy!

Filed Under: Weight training Tagged With: Games, That, Training

The One Training Tool That Can Transform Your Body

August 16, 2010 By admin Leave a Comment

This article is about perhaps the most useful bodybuilding tool there is, yet a lot of weight trainers are in total ignorance of it.

The Trap Bar.

The trap bar was invented by Al Gerard in the 1970’s. It’s a rhombus shape, of either 4, 6 or eight sides. It was invented for doing the shrug exercise. You stand inside it and load plates on either end. There’s a gripping site for the hands at each end as well.

It was quickly realised that the trap bar could be used for dead lifting as well as shrugging. The dead lift is just about the most productive weight training movement you can do. It can build huge slabs of muscle all over your body if you do it consistently, in perfect form, and building your weights up gradually.

Dead lifting with a straight bar is a terrific exercise, but it’s even better if you can dead lift with a trap bar, because it has several mechanical advantages over the straight bar.

The squat is the only exercise that comes near to the dead lift in terms of adding hard muscle to your body. The thing is that most of us will be better suited to one movement or the other. Those of us who are short in the leg will often be better at squatting than dead lifting because we’re more physically suited to that exercise.

Those of us with relatively long legs will be better suited to the dead lift. And therein lies a slight problem;

When you dead lift a straight bar, the descent of the bar isn’t a mirror image of the ascent, because you have to get the bar around your knees as you go down. If you have long legs this can be a bit tricky with a heavy weight. What you absolutely must do is to keep the bar as close to the legs as possible, or you put tremendous strain on the lower back.

It’s not uncommon for some folk to scrape their shins on the bar and actually draw blood.

The other difficulty with dead lifting a straight bar is that, because the bar is out in front of your body, it puts more strain on the lower back. This means that your back gets tired before your legs, so it can be difficult to give the legs enough work before your back gives out.

The trap bar overcomes both problems. Because you’re standing inside the bar it’s a much less technically difficult movement. There’s loads of room inside the bar, and you’ll have no problem with having to get the bar around your knees. In addition, the descent can now be a mirror image of the ascent.

The trap bar also takes a lot of stress off the back, so it’s easier to give the legs enough work to really hit your quads hard, without your back giving out.

You can in fact replace the squat and straight bar dead lift with the trap bar dead lift. If your gym has a trap bar I seriously suggest you use it – it can really transform your body, and I can’t rate it highly enough!

If you train at home, think about investing in a trap bar.

If your main exercise is the squat and you train at home, you need a power rack to stand inside for safety reasons. (Or three trained spotters to help out, which isn’t that practical.)

A trap bar is a sight cheaper than a power rack, and you can really train the legs hard, in complete safety!

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Filed Under: Weight training programs Tagged With: That, Tool, Training, Transform, Your

Exercises that Strengthen Muscles

August 16, 2010 By admin Leave a Comment

Another alternative to exercise the body core is by using the exercise ball. The simplest way to do it is by sitting on the exercise ball which will engage the core muscles. A more extreme exercise is by kneeling beside the ball while the hands on the ball and then rolling forward.

A proper abs workout should be able to most effectively work out the entire mid-section and core, in minimal amount of time with no risk of injuries. Finding such an exercise is very difficult but here are some things you should focus on when planning your core workout.

You should also talk to your doctor about being ready for strength training when you are recovering from surgery, have had no physical exercise

A proper abs workout should be able to most effectively work out the entire mid-section and core, in minimal amount of time with no risk of injuries. Finding such an exercise is very difficult but here are some things you should focus on when planning your core workout.

You should also talk to your doctor about being ready for strength training when you are recovering from surgery, have had no physical exercise

The key to a building strong abdominals is improving your core strength. Your core is your entire midsection that includes the muscles around your hips, waist, and back. If all you do is focus on your abdominal muscles you will create an imbalance that can set you up for lower back problems and pain. By focusing on your core you can develop your abs, your core, and your back which creates balance and prevents back issues.

Our metabolism uses up some energy: that is the energy needed for the normal life processes of breathing, blood circulation and digestion among many others. Some people have high metabolic rates, where they use more energy than average through these processes, and some have low metabolic rates. That is one reason why some seem to be able to eat anything and never put on a pound, while others blow up just at the sight of a rasher of fatty bacon.

You may heard about this tip for a million times already and you are still taking it for granted. If you want to know how to increase energy, then it’s time for you to have a plan each week and exercise. If you exercise, you help your body lessen all the stresses that you may have because of too much work. So if you have less stress, your energy will surely boost up and you will feel much better and more alive.

Two weight training sessions and one cardiovascular training session per week. Each weight training exercise will consist of 3 sets of 12 reps minimum to 20 reps maximum. This routine trains each body part no more than once a week.

Your upper body is made up of your arms, shoulders, upper back, neck and chest. You can work with free weights or machines to target these specific body parts. The bench press is one obvious method for targeting your chest muscle.

Filed Under: Weight training exercises Tagged With: Exercises, Muscles, Strengthen, That

Exercises For Weight Loss That Shows in the Mirror

August 15, 2010 By admin Leave a Comment

There are a number of different things that need to occur in order for you to lose weight effectively. One of the things that you must make sure you’re doing to however, is getting the right amount of exercise and doing so in a proper manner. Although there are a number of different exercises for weight loss that can really assist you in losing weight, is going to have to do more with the combination of exercises that you do, along with the fact that you do them consistently. Here is a primer on some of the exercises that you can do to help you lose weight effectively.

One of the first things that you need to understand, is that not all exercise is going to assist you in weight loss the same as others. As a matter of fact, there are going to be some routines that are much better for weight loss because they help to boost the metabolism, not only while you are doing the exercise but for the long term. An excellent example of this is weight training exercises, and although many people think about bulking up whenever you do these exercises, you are actually helping yourself to trim down.

The reason why that is the case, is because for every pound of muscle that you have on your body, you are going to burn 60 calories every single day. When you stop to think about it, that’s 600 calories a day for every 10 pounds of lean muscle mass that you have on your body and there is really no limit as to the amount of muscle that you can add. Boosting your metabolism in this way can really assist you in losing weight and many people who started exercising with weight training regularly have seen massive results in the mirror.

Cardiovascular training also has its place, but you need to make sure that you are doing this training properly. The reason why I say this is, long-term aerobic exercises are going to be generally ineffective for losing weight. I’m not saying that you can’t burn calories while you’re running on the treadmill but what I am saying is that once you step off the treadmill, your metabolism quickly goes back to normal. A way for you to get around this is to do high intensity interval training.

When you workout with intervals, you are actually forcing your body to change and your metabolism will stay running through the entire day. As a matter of fact, you can often shorten your exercise routine and instead of walking on the treadmill for 60 minutes, you can do 30 minutes worth of intervals. Don’t think that they are easy, however, and you will get quite winded and put in some effort whenever doing them. The weight-loss benefits, however, can really pay off in the long run and you would be surprised with exactly how much weight you are able to lose whenever you do this type of workout regularly.

Visit our website for additional Exercises For Weight Loss and how you can use them effectively

Filed Under: Weight training exercises Tagged With: Exercises, Loss, Shows, That, Weight

A Classic Time Proven Program That Builds Muscle Up

August 14, 2010 By admin Leave a Comment

Here is a fantastic time proven weight training program that almost all professional bodybuilders and strength trainers have used at some time in their careers to build muscle up. Why is that the case? In simple terms, it works! When you take a look at the program in a moment, you may well think that it is too easy and uncomplicated to be successful given all the modern day complicated routines that are often shown in magazines. If that is the case then you can trust that this workout absolutely does work and the simplicity of it is actually one of its key strengths.

First off, take a look at this training program. All you need to do is to do 5 sets of 5 reps for each of these exercises and the fifth rep should be almost impossible to complete. The exercises used are the classic muscle builders and compound exercises: squat, bench press, rows and pull downs. These exercises work every major muscle group of the body in the most efficient way via compound exercises i.e. exercises which are of the multi-joint variety.

So, why is it that this plan gets such good muscle building results? In all honesty you won’t be in the gym pumping iron that much. In fewer than 60 minutes the workout can be finished. Working out for longer than one hour produces unfavourable conditions in your body for muscle growth, this is because of the different hormones that are secreted into the blood stream in response to exercise. After about an hour you won’t be doing your body any muscle building favours whatsoever by continuing.

The straightforwardness of the workout means that you need not keep checking what exercise you are supposed to be doing next furthermore you are only going to be performing the best muscle building exercises. For example, professional bodybuilders like to do dumb bell concentration cursl to shape and carve their bicep muscles. If you are a beginner then you do not have sufficient muscle mass to shape so using this exercise is a dead set waste of your time and energy! Just doing bent over rows gives the biceps a good workout and produce mass there.

You can do the workout just two or possibly three times per week and you will avoid overtraining and can spend time out of the gym recovering and growing which is a greatly overlooked factor in muscle building success.

If fast muscle mass gain is what you are looking for then it is strongly recommended that you try the GOMAD program. What you must do is to ingest one gallon of milk every day. That really does seem like a great deal of milk and it is yet the muscle building benefits are tremendous! You will be filling your body full of awesome muscle building nutrients and minerals that will aid you in packing on muscle mass fast. Once more this one of the most tried and trusted formulas for muscle building success.

OK, there we have covered two fantastic ways to build up muscle fast. For more detailed information on both of these techniques and more no nonsense muscle building information and lesson on how to get ripped fast simply follow the links.

Click no nonsense muscle building, how to get ripped fast or build muscle up now for over $47 worth of FREE muscle building gifts!

Filed Under: Weight training programs Tagged With: Builds, Classic, Muscle, Program, Proven, That, Time

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

August 12, 2010 By admin Leave a Comment

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight.  If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now,  with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body.  Unless you’re supplying enough calories, you aren’t going to build really big muscles.  This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing.  Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles.  If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.  Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned.  Don’t let this exercise pass you by any longer.

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Sutikno Slamet

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Filed Under: Weight training programs Tagged With: Delivers, Exercise., Lifting, That, Weight
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