Importance of good form

Good form is vital to your training, if you aren't doing the move right, be it cardio, weights, resistance machines it doesn't matter, if the technique is wrong your not gona get what you want out of it. For example if you are doing bicep curls and you only raise the dumbbells half way up whilst swinging your back to get momentum or you raise your elbows and get lift with your legs its not working!

If you want to get the best out of your workout you have to train smart and actually do the move properly. This not only ensures your own safety and reduces injury risk, but it also targets the muscles or body in such as way that you actually work those muscles or get fitter because you are using the muscle you want to grow.
So back to the curls again, if you want bigger arms then train the arms, i.e your biceps and triceps not your abs, lower back, shoulders and legs.
With each rep you should be squeezing the muscle and trying to feel the muscle working and getting filled with oxygenated blood and getting a good pump out of it. To be honest with you a lighter weight lifted properly with good technique and a slow negative or squeezing the muscle at its peak will result in far faster muscle growth than simply throwing heavy weights around. That may build strength but not muscle shape or size. 
Top Bodybuilders such as Arnold Schwarzenegger, Tom Platz, Frank Zane and Kai Greene all agree that form over weight is key to building a muscular and stage ready body. Yes of course you need big weights to build mass, but in terms of small muscle groups like your shoulders, biceps, triceps and calves them need to be controlled and allowed to grow. By keeping the tension on the muscle by using good technique you automatically tear more fibers and force the muscle to grow bigger because you focused all the weight you were using on that one area instead of lifting to heavy and not targeting the area you wanted to train.
In terms of safety again using proper technique will help reduce the risk of injury, for example doing a bench press or supine press (skull crusher) move with too much weight or too quickly is dangerous as you could drop the weight on your chest or head and then your out for a long time if not for life! Also by using lighter weight your less likely to dislocate, pop, or damage your joints and so you can train safely and for years to come because your joints are in good shape.

Its the same for cardio, if you are running to fast for yourself on a treadmill you begin to hunch your back and damage the spinal cord which is the last thing you want to damage believe me. Also if you run flat footed or lock out your joints you risk serious injury to your ankle or knee joints.(Did you know your knee joints experience over 3 times your body weight in pressure when you run flat footed! Instead try to strike with the heel and spring off on your toes) It is the same for cycling, you want to ensure that the bike pedals and seat are adjusted your your height and leg length so you don't over strain or lock out your knees. 

You may also want to check out this post which explains why slowing down the rep speed and using proper technique will help build muscle faster. 
http://www.fitness-teen.blogspot.co.uk/2012/07/time-under-tension.html

Mr Olympia Tribute

This is my tribute to the biggest competition in Bodybuilding and the 13 champions who have claimed its top prize since it began in 1965. Enjoy

Don't forget to subscribe to the youtube channel - kurtyweir1 and like us on facebook and check out the other nutrition and training videos on the youtube channel or blog. Just follow the links at the side of the page. Thanks

Benefits of Exercise for Cancer Patients

It was brought to my attention recently  that exercise can be a great way to not only make the patient feel better about themselves, but also help them psychologically to get over the stress and trouble of this hard time in their life. The article below was written by Melanie Bowen and is not only interesting but opens our eyes to what exercise and fitness can do for people. Check this out!

Exercise for Cancer: A Quality of Life Prescription 
The side effects of cancer and its treatment can greatly impact quality of life issues for many patients. Among the most troubling side effects are fatigue, nausea and loss of functional capacity. Many patients describe these symptoms as debilitating or disabling. Fortunately, most patients have at their disposal a very effective cancer management tool: exercise.

Exercise Importance for Cancer Patients: 
More patients are surviving cancer today than ever before. While each cancer experience is unique, these survivors have all undergone some type of cancer treatment: surgery, radiation therapy, chemotherapy, biotherapy or a combination of treatments. All cancer treatments carry a potential risk of side effects, and some are more serious than others. Fatigue, weakness, pain, nausea, hair loss, depression and functional incapacity are common side effects of cancer treatment. All of these symptoms cause a quality of life decline. According to the University of Maryland Medical Center, exercise has a beneficial effect on many treatment side effects. Doctors usually recommend aerobic activity and resistance training for patients who can handle the physical stress. 

Numerous studies suggest that exercise may cut the risk of some cancer types including breast, colon and prostate cancers. Even people with rare or late-stage cancers, like mesothelioma, can benefit from movement, to the extent that they are able to move and breathe. 

Exercise Programs for Cancer Patients:
 The goals of a cancer fitness program should be well defined and specific to a patient’s needs. For example, will the exercise alleviate cancer symptoms, reduce treatment side effects, strengthen muscles or improve functional capacity? The exercise goals will determine specific interventions to produce a desired outcome.Most exercise programs include three components: aerobic activity, resistance training and flexibility movements. Because each patient’s needs are unique, a one-size-fits all program will not be as effective as a customized program that has been approved by the patient’s doctor or physical therapist. Location and guidance are important factors for cancer patients to consider as well. Will the exercise program be supervised by a physical therapist or fitness trainer, or will it be a home-based program? An evaluation process is also important to determine a patient’s progress. Many patient concerns can be addressed through specific exercises and physical activities. In a world filled with hospital visits, medical treatments, physical pain and emotional exhaustion, exercise is a safe and natural prescription that can greatly improve a patient’s health, outlook and quality of life.

References:
http://www.umm.edu/patiented/articles/what_effects_does_exercise_have_on_other_conditions_000029_8.htm
http://www.mesothelioma.com/mesothelioma/

8 body building nutrition essentials

1. Egg whites There's a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world. This magnificent muscle-building food also possesses an extremely high biological value - meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body in protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.

2. Turkey

To pack on pounds of serious muscle, lean meats such as turkey breasts should be a staple in every bodybuilder's diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats. Because of the low fat count, turkey can be incorporated into multiple meals throughout the day for an excellent source of protein. It is also easily available food sources that can be prepared a number of different ways - providing the opportunity for a variety of meal options.

3. Fish

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building. Cold water fish such as salmon, tuna, and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

4. Beans & Legumes

If you are serious about building muscle, you can't ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don't realize is that the bean is a delicious and highly nutritious source of protein and fibre. Fibre is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response - which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders. Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both.

5. Lean red meat

Lean ground beef and cuts of red meat are excellent mass-building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size. However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken turkey and fish - adding a little variety to your weekly nutrition plan.

6. Slow-Burning Carbs

Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make the best pre-workout snack. Why? Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

7. Water

When it comes to muscle builders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it - 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force - blood - is made up substantially of water. When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 litres of water a day. Staying hydrated also keeps your muscles full looking.

8. Whey Protein

Now there’s one extremely important supplement that is more than worthy of being included on this list - whey protein. When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 2-3grams of protein per kilo of bodyweight. But this is a very high level to reach on ‘normal’ food alone so you need to be supplementing your diet with whey shakes or incorporating it into your meals, like adding a scoop to your porridge or in a Smoothie. But when bulking remember that it’s probably better to use whey as an extra meal rather than as a replacement, and vice versa for shredding diets.

Sleep it off

We all know that we should be gettting at least 7-8 hours sleep per night to allow our bodies to recover for the next training session and to build and repair the damaged tissue from the previous days exertions. However for many teenagers this can be the biggest stage where our training and preparation fails, all because we cannot doze off.
So here are some tips to get you all getting enough zzz fom now on:

1. Turn it off;
I don't mean just the light, I mean all gadgets and gismos. The high frequency electromagnetic fields generated by artificial currents may disturb your brains natural levels, according to the Bio-Electro Magnetics Institute in the US. Brain waves during sleep are around 2hz on average, but the UK currently runs at levels of up to 50hz, so basically order an electrical blackout before bed!

2. Tire yourself out;
Beasting your body in the gym will ot only make you look better in your pj's but it will improve your quality of sleep. A study by british medical students found that subjects who exercised regularly had less sleep disturbances than those who didn't.

3. Drift off to classical music;
I know this sounds cheesy and I personally dont do this, but listening to classical music before bed was discovered to significantly raise sleep quality by a study published in the 'Journal of advanced Nursing'.

4. Wash away insomnia;
Having a good saok before bed really does help to improve your sleep patterns and make you nod of quicker, research has shown that subjects who took a hot bath 30 minutes before bed made fewer restless movements and also fell asleep far quicker on average than those who didn't.

5. Go for decaf;
Coffeee? Before bed? Do I really need to tell you why you don't want to be having caffine before trying to fall asleep? According to a journal of Sleep Medicine, switching to decaf all day will actually greatly improve your overall quality of sleep and make it far easier to nod off. So ditch the caffine!

Also on a point more related to training, your quality of sleep determines more than just your energy next day. A lack of sleep not only leaves you feeling sluggish but will lower your testosterone levels and production of growth hormones as well as increasing the production of the muscle damaging hormone cortisol. Also in terms of fat loss, good quality sleep = higher metabolic rate for those 7-8 hours and so = more weight loss! So get into bed and actually sleep tonight!

Bad Kit!

Every gym has these machines and yet they are the most useless peices of equipment, that don't build muscle, train the intended target area, and actually encourage injury.

1. Smith Machine

It may appear safer than the squatt rack or bench press to beginners, but it actually encourages bad movement patterns, especilly if the bar is angled on the rack! The bar should go straight up and down for squatts especially so never use this peice of kit for these moves. Also smith machine squatts actually put alot of needless strain on the knee joints as their natural movement when squatting is altered and this can lead to serious injury. It also takes the all important stabiliser muscles out of play in your lift, so when you move onto dumbells or barbell moves you will be far weaker as you cannot balance the weight. I suggest using lighter dumbells until you are ready to perform the actual exercises properly and also encourage others to avoid this injury ridden machine!

2. Abs - Roller

Using this machine won't help give you a six pack, only a fat burining diet and exercise plan can do that. Instead this machine does little other than teach you the basic movement required to perform a crunch. Because the machine is curved it recruits its natural rocking momentum after the first rep and so is really ineffective for abs training, also due to the arm positions on the roller it takes the pressure away from the abs and onto the arms. It wont even build a strong core. Instead try the plank, hanging leg raises and v-shaped situps to really get your abs into shape. Also to get better results try to stick to a good diet plan to see faster, leaner results around your abs.

3. Pec - Deck (resistance machine cest press)

 It was once a chest routine favourite, but this machine actually forces you to move your upper arm horizontally away from your body while rotating it backwards against a heavy weight. This puts huge starin on your rotator cuffs and ca lead to injury that can stop you training your entire upper body. Instead stick to bench press, dumbell flyes or old fashioned press ups.

Testosterone

Well waht do I need to say about it that you don't already know? Its the ultimate male hormone that controls everything from your sex drive, helping muscle gain and burining fat.  However what you probably didn't know is that stress generated from work, personal life and even workouts can lead to lower testosterone levels. But here are some good tips to help keep your testosterone levels on top form.

Vitamin D- (found in egg yolk, brussel sprouts..)
It has been proven tht this crucial vitamin does more than help burn fat and boost bone health. Research shows that males with more vitamin D have higher lvels of testosterone on average tahn those without, by over 5%.

Vitamin B12- (found in Chicken and turkey)
This B vitamin plays a critical role in numerous biological reactions in the body including the production and utilisation of energy from dietary fat and protein during exercise. Thi there for preserves the testosterone used to normally carryout this function and increases your fat burning and teststerone levels.

D-Aspartic Acid- (found in oats, most meats, avocado)
This amino-acid is produced in the pituitary gland where it stimulates the release of the luteinising hormone, which boosts testosterone production in the testicles.Study's have shown that consuming extra levels of D-Aspartic Acid over 12 days can increase testosterone levels by up to 40%.

EAT LESS - LIVE MORE!

I know what you're thinking, "obvioulsy eating less junk means I will  live longer", but I'm talking about eating less food in general, not just the unheralthy stuff. In fact up until very recently it was actually an unproved theorythat eating less food would make us live longer! It has been discovered that eating less can actually prolong our lifespans. By only having 3-4 small meals per day actually slows the aging processes in our cells and so increases our potential lifespan considerably!

"We're getting closer and closer to a good understanding of how caloric restriction works. This study is the first direct proof for a mechanism underlying the anti-aging effects we observe under caloric restriction," said Tomas A. Prolla at the University of Wisconsin-Madison.

A calorie-restricted diet that still provides all the nutrients necessary for a healthy life but minimizes the energy (calories) supplied in the diet has been proven to delay the onset of age-related chronic diseases such as cancers, heart disease, and strokes. There are also hints that people who eat a calorie-restricted diet might live longer than those who overeat. In addition, calorie-restricted diets beneficially affect several biomarkers of aging, including decreased insulin sensitivity (a precursor to diabetes).

I know what your thinking how does less calories lead to a longer life span?
Well a major factor in the age-related decline of bodily functions is the accumulation of "oxidative damage" in the body's proteins, fats, and DNA. Oxidants (in particular, chemicals called "free radicals") are produced when food is converted to energy by cellular structures called mitochondria. Under reduced-calorie conditions, levels of Sirt3 increase, altering metabolism and resulting in fewer free radicals produced by mitochondria that are the sources of highly reactive forms of oxygen, which damage cells and promote the effects of aging.
"Caloric Restriction in non-obese people leads to less oxidative damage in muscle cells", according to a new study by Anthony Civitarese and Eric Ravussin,(Pennington Biomedical Research Center). As oxidative damage has been linked to aging, this could explain how limiting calorie intake without malnutrition would see more of us living long and healthy lives. 

The chile that burns fat!

If you're looking to shift a few extra pounds, adding metabolism boosting foods such as the chilli pepper to your diet can have a serious impact. The high levels of capsaicin found in chillies will seriously rev up your metabolic rate, causing your body to burn more calories. Recent research found that eating 1 tablespoon of chopped red or green chilli peppers, which contains roughly 30mg of capsaicin, could temporarily boost your metabolism by over 20%. This is also supported by research for the 'Journal of The Medical Association of Thailand' in which participants experienced increases in their metabolic rates after consuming just 5 grams of chilli pepper.

Quick tips:

1. For maximum metabolic benifit make sure to eat the white 'ribs' in the centre of the chilli pepper as these contain the highest levels of capsaicin. But they're also the hottest part.

2. Make sure sure drink plently of water afterwards as this will also rev up your body's fat burning ability.
3. Fresh peppers are better than pesto's and dips so get down to the super market and get the good stuff!

Back to Basics

Have you ever complained that your modern, fancy, well lit gym is missing a few weights or needs an extra bench. Well next time you go to complain just think about what these guys are forced to do in order to train.

These gyms in Brazil, Ukraine and Senegal all use the most basic and at times recycled gym equipment available to them and yet still churn out amazing results. Alot of this equipment is made from scrap metal and oil drums or truck wheels for the weights. So just consider yourself lucky next time you go to your nice gym in doors where its dry and probably air conditioned and don't forget that these guys have got results with equipment no where near as good as yours so if your struggling, don't blame the machine, blame yourself!

The fountain of youth

PROTEIN SHAKES CAN ADD YEARS TO YOUR LIFE!

Scientists at the University of Milan have found that consuming certain amino acids commonly found in proteinn shakes can lenghthen your life span by up to 12%. Thats approximately 9 years for the average man in the UK. The amino acids digested when you drink one shake a day increase the activation of your body's mitochondria ( the power houses of the cells). This in turn slows down the aging process and will result in a longer life span.

However this needs further testing to clarify the results but things are looking good. However please note that drinking more than one every day can lead to complications such as kidney stones or increase fat 
storage and so will reverse the effects. So don't start
gusseling them down like theres no tomorrow or there wont be!