Kattle Belles – Kettlebell Workout

Efficient Weight Lifting

So how do we find time to pump iron? Some people say you need an hour or more in the gym pumping iron. Other people suggest you can get in and do a 30 minute workout. What is the deal, how much time do you really need to get results?

You have to understand that you are not someone else and your results are going to be unique. What produces results for one person might not give you the same results. You have to test things yourself to see what it takes for you to get results. This in no way means you will not get results from 30 minutes.

In order for this to work you have to be willing to work very hard, and you must work the major muscles of your body. This means squats, dead lifts, bent over rows, bench press and shoulder presses if you want to. The reason shoulder presses are optional is that your shoulders all ready got lots of work from holding the bar.

This type of workout is short and intense and requires time to recover. You are not dealing with a large volume of work here just brief hard work. This is a time efficient way to develop muscle. Like other weight training, you  need to get enough protein from food and supplements like a meal replacement drink. After any iron pumping session your body needs nutrients if you want it to build muscle, and protein is an important part in the process.

An excellent way to get the required protein you need is with a meal replacement drink like AST’s nytro pro which is a quality meal replacement product that is loaded with everything your body needs to built muscle.

Many times this style of training is called HIT or high intensity training. Many folks swear it doesn’t work and others do. Lots of people have been able to add 10 or more pounds of muscle in a month using this type of training. Does it mean you will? No one knows, you have to try it.

The HIT system involves short but intense workouts with no more then 4 or 5 exercises that are compound moves as described above. Perform each rep slowly, 5 seconds up and 5 seconds down in strict form. You will need to use a weight that has you reach failure between 8 and 12 reps. There you have the basic idea of a very short and effective workout that requires little time each month.

One last point to clarify taking each set to failure; this is the point when you can no longer keep moving while maintaining strict form. If your form breaks stop the set. There is no reason to risk injury trying to do more by relaxing your form. ~ One final point to help clarify questions regarding what failure is. Failure is when you can no longer move the weight while maintaining strict form. When you are unable to move the weight further using perfect form then you have reached failure.

Weight Lifting Exercises for Beginners : Dumbbell Biceps Curl Weight Lifting Exercise for Beginners

5 Effective Tips to Instantly Improve Your Weight Lifting Workouts

Have you been doing weight lifting workouts 4 days a week in the gym but fail to achieve any significant gains in muscle mass? If you are an ectomorph, have you been stuffing yourself with food but with an enlarging pot belly the only visible result? Or if you are endomorph, are you having troubles lowering your body fat and and increasing your muscle mass? In this article, I will share with you 7 quick and effective tips to rectify your weight lifting workouts.

Weight Lifting Workouts Tip 1: Avoid Overtraining

In the gym, sometimes more is less. In this case, training too much will impact your growth immensely. Overtraining has a triple effect. As you should know by now, your muscle only grows while you rest. Take away that rest period and your muscle gains will be minimal. Next, you would not be able to overload your weights progressively during your next weight lifting workouts, as your muscles will still be aching from the previous one. The main principle of muscular hypertrophy is progressive overload, take that away and your muscles will not grow. Lastly, overtraining will cause your recovery rate to dip, and this becomes a self fulfilling prophecy!

Weight Lifting Workouts Tip 2: Recharge

Simple, take a week off training after every 6 weeks or so. This would depend on the intensity of your workout and the recovery rate of your body. Adjust accordingly, a good indicator is when you hit a plateau. Take a week off and recharge. Most of the time, you will easily break through the plateau when you go for your next weight workouts. Just don’t take too many long rests at the slightlest sign of a plateau!

Weight Lifting Workouts Tip 3: Avoid These Food

Sodas, juices, high fat meat, frozen deserts, cookies, crackers, white floor products, processed food, potato chips, baking supplies.. you get the idea? If you are really serious about gaining muscle mass, get rid of these during your muscle building phase, and you could eat them in moderation after that. However, if possible, eliminate them from your diet totally. It’s not hard, just don’t buy them. I managed to control my cravings this way and today, I do not hanker for such stuff anymore.

Weight Lifting Workouts Tip 4: Consume These Food

Lean meat (chicken, turkey, beef etc), dried fruits, fruits, grains, eggs, tea, green tea, water, legumes, fish, nuts, salmon, vegetables etc. Consume a variety of fruits and vegetables, and drink lots of water. These are understated and underhyped ways to ensure your body functions well and this will in turn maximise your muscle gains. Trust me on this.

Weight Lifting Workouts Tip 5: Train Like A Bodybuilder, Not A Weight Lifter

To cut through the fluff and avoid confusing you with the scienfitic explanation, I highly recommend the 4-2-1 principle recommended by strength conditioning coach Ian King. In a nutshell, the 4-2-1 principle comprises 4 seconds of eccentric phase (lowering), 2 seconds of pause between phases, and 1 second of concentric phase (pushing). I.e. Pull ups: 1 second to go up, pause for 2 seconds, and then lower yourself in 4 seconds. Bench press: 1 second to push up, pause for 2 seconds, and then lower the bar in 4 seconds. Try this out and I assure you that you will be amazed with your strength and muscle gains.

To sum up, achieveing muscular hypertrophy (growth) is not difficult. As long you have the proper rest, nutrition and training (which I have all covered in this article) your weight lifting workouts will be very effective.

About the Author

I am Wayne, and I am an ectomorph. However, I have managed to crack the code to gaining significant muscle mass and have undergone an ectomorph transformation as a result – from benching a weightless bar to benching 265lbs. I share my personal experience and knowledge here and I hope you will benefit from it.

Weight Lifting Exercises for Beginners : Learn the Dumbbell Shoulder Press Weight Lifting Exercise

Tinker Bell Walt Disney Classics Collection and Disney Traditions Available at Preshunt.com

Tinker Bell is the creation of Sir James M. Barrie in the play and subsequent novel of Peter and Wendy and, of course, in the widely known animated Disney film Peter Pan. In the original, Tinker Bell is described as a common fairy who mends pots and kettles, i.e. a tinker, and is often referred to simply as ‘Tink’. Since the original supporting character role, Tinker Bell has become synonymous with the Walt Disney Company, who have long used her as a mascot and later established the Disney Fairies media franchise around her. Disney’s  Tinker Bell is perhaps one of the most important branding icons for the The Walt Disney Company and it is generally recognised as the symbol for ‘The Magic of Disney’.

Walt Disney’s animated movie, Peter Pan released in 1953 remains a Disney classic today telling the story of a boy who wouldn’t grow up, and Tinker Bell is the jealous pixie who glows brightest for Peter Pan. Her voice sings like a tinkling bell and a sprinkle of her pixie dust can make you fly. But this sprite can turn spiteful if she suspects that Peter’s attentions are diverted to anyone but herself. It’s bad enough that she has to compete with Never Land’s other adoring females (the mermaids and Princess Tiger Lily), but now Peter’s brought back this Wendy person from London. Tink would lay down her life for Peter, but he’s too busy playing Wendy’s hero to care. Somehow she’ll find a way to settle the score, even if it takes eliminating the competition. This is one of the most charming, magical movies ever!

October 28th, 2008 sees the DVD and Blu-ray release of the computer animated film ‘Tinker Bell’. Tinker Bell is being produced using digital 3D modelling and it will be the first time that the Disney version of Tinker Bell will have dialogue. Have you ever wondered how nature gets its glow ‚Äî who gives it light and colour as the seasons come and go?  Enter a land of adventure and mystery as Tinker Bell and her four best fairy friends turn winter into spring and, with the power of faith, trust and a little bit of pixie dust, learn the importance of being true to yourself.

Walt Disney Classics Collection’s Fall Premier Event for 2008 (October 17th-19th) will feature this pert little pixie – Tinker Bell. The Walt Disney Classics Collection was created to capture the beloved characters and timeless moments from classic Disney films in beautifully crafted sculptures. These fine statues are produced in porcelain but is often ‘plussed’ with bronze, pewter, brass, crystals and other materials as deemed necessary. The collection remains highly collectable and a strong secondary market has been established. This particular piece entitled: Tinker Bell – Blithe Spirit, features the cute little sprite posing cross legged on a golden brown Never Land leaf. Facial detail is flawless and beautifully hand painted. The combination of a bisque finish on the body, hair and leaf is complemented with a more translucent glazed finish applied to the wings, shoes and the dress. Limited availability – Priced ¬£75 from Preshunt.com

Other Tinker Bell sculptures in the collection are also available including the fast growing collection by Disney in conjunction with Jim Shore – ‘Disney Traditions’. Brand new this Christmas is ‘Tinker Bell Jingle’. Featuring Tinker Bell in Santa costume sitting on a life size handled bell. The pose is both beautiful and senual. In the original play, Tinker Bell is traditionally staged as a flying point of light beamed from offstage. Animator Marc Davis’ personification of her as a winged pixie with a very womanly figure was criticized as too suggestive by Barrie purists, especially after it was rumoured that she was modelled after actress Marilyn Monroe. Tink was actually modelled after Margaret Kerry, the actress who performed her live-action reference. This bell is decorated in typical Jim Shore’s design – influenced by American folk art and the amalgam with Disney art has produced a fairy figurine suitable for all. Priced ¬£32 from Preshunt.com

About the Author

One of the most comprehensive UK stockists of Walt Disney Classics Collection and Disney Traditions, Preshunt.com, offers current and many retired pieces on line and in store. Stocks are available comprehensively across the range using a live inventory database.

Kettle Bell Workout 2 – Vadim Kolganov – Master of Sport