KieFit Journal March 2010

The Muscle Fiber Types

How I Gained 25 Pounds in One Week

Video:

Truth about High Fiber Foods - Nutrition For Weight Loss

Training:

What are Kettle bells?

7 Tips

How to Increase Running Speed

Hello Fitness- Fans,

Here is the March 2010 edition of KieFit Journal. Your free

online publication about fitness, training- and workout tips.

Read in this issue of the KieFit Journal about different "muscle

fiber types, and helpful training tips on page 3

Find also an interesting article by Nick Nilsson, the vice-president

of the online personal training; how you gained 25 pounds in one

week here on page 5 to 7).

Now it’s again time for RUNNING! On page 8 and 9 you can find

great running tips, such as: ‘How you can train your speed’.

What are Kettle bells? KieFit Journal provides you with a cool

article about this new fitness equipment and also a fantastic

training video where you can see how you can be fit with Kettle

bells – “Get fit! Kettle bells Training” – Read about Kettle bells on

Page 11.

Enjoy reading and practice.

Heidi

P.S. Archive Of Past Kiefit Journal Issues

http://www.kiefit.com/archive.html

Send me your comments and ideas for further

articles. Submit your article to Email:

articles@kiefit.com and see it in the next issue of KieFit Journal.

Use your article to generate additional free traffic to your website as well.

Closing date to submit your articles you wish to be

published here on 25th of each month.

KI

EF

IT

J

OU

RN

AL

M A R C H 2 0 1 0

H E A L T H Y A N D H A P P Y L I F E !

I S S U E :

L E A R N I N G T H E M U S C L E

F I B E R T Y P E S

3

+

4

H O W I G A I N E D 2 5 P O U N D S I N O N E W E E K

5 - 7

R U N N I N G T R A I N I N G T I P S N U T R I T I O N F O R W O M E N R U N N E R S

8

H O W T O I N C R E A S E R U N -N I N G S P E E D - 7 T I P S

9

L E A R N H O W T O B U I L D M U S C L E I N 4 S I M P L E S T E P S

1

0

W H A T A R E K E T T L E B E L L S ?

1

1

V I E D O : G E T F I T ! K E T T L E B E L L S - T R A I N I N G

1

1

B E N C H P R E S S O R T H E P U S H - U P ?

1

2

V I D E O : F I T N E S S - D I V E B O M B E R P U S H U P S E X E R C I S E

1

2

K I E F I T . C O M I S S U E 1

3

A D V E R T I S E O P P O R T U N I T Y S —K I E F I T . C O M

1

4

C O N T A C T — K I E F I T . C O M 1

5

S E N D M E Y O U R C O M -M E N T S A N D I D E A S F O R F U R T H E R A R T I C L E S .

1

5

Sculpt Your Body!

ATTENTION

Schedules: Submit events sche-dules you know to be mentioned here in the next issue!

Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!

Learning The Muscle Fiber Types

By Vince DelMonte 

Seite 3 T H E M U S C L E F I B E R T Y P

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present. Type A Fast-Twitch Muscle Fibers The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, ho-wever, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would pre-dominately be using these type A muscle fi-bers. They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to en-durance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fi-bers are going to rely on is creatine phospha-

te and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continual-ly contract for between one and about 20 se-conds. Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a run-ning interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more. Some of the characteristics of the type B muscle fibers are that they still have

a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they ha-ve a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities. --> continued

Learning The Muscle Fiber Types

By Vince DelMonte  - continued -

Seite 4 T H E M U S C L E F I B E R T Y P

Slow Twitch Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other ex-tended duration, medium-to-low intensity ac-tivity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises re-quiring a high degree of power. They are very high in terms of mitochondrial density and have a large number of capillar-ies running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the ex-tended duration of muscular work they are intended to do. These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phos-phate. Training The Muscle Fiber Types So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effec-tively. Since type A are your primary force genera-tors, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities. Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultane-ously increasing the time over which you

contract ever so slightly. For example, perform 30-45 intervals re-peated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to tar-get the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

found at http://www.VinceDelMonteFitness.com He specializes in helping you understand all the princi-ples behind muscle fibers and gaining muscle and weight quickly without drugs, supplements and training less than before.

Video:

Truth about High Fiber Foods - Nutrition For Weight Loss

How I Gained 25 Pounds in One Week By Nick Nilsson

Seite 5 G A I N E D 2 5 P O U N D I N 1 W E E K

On Sunday morning, I woke up and immedi-ately took my first serving of creatine and glutamine. My focus on this day was to eat as much as possible, load up on creatine and glutamine and drink as much water as possible. Both of these supplements are ex-cellent for forcing water into the muscles. Taking creatine alone can result in a 5 to 10 pound increase in weight over the loading phase of 5 days. To further maximize this effect, I had been off creatine for 3 months prior to this. I took 4 servings of creatine and glutamine this day, along with eating as much as I could (for example, eggs, oatmeal, meats, potatoes, fruits, rice, etc.) and drinking buck-ets of water. I took 4 servings of creatine and glutamine this day, along with eating as much as I could (for example, eggs, oatmeal, meats, potatoes, fruits, rice, etc.) and drinking buck-ets of water. I would continue loading creatine for the next 4 days, taking glutamine only after each workout from then on rather than with my creatine loading. I would start my weight training program on Monday. I was going to be doing a very demanding program, doing 12 total-body training sessions over the next 6 days. My theory with doing multiple total-body training sessions is this: every single body-part was going to get as much breakdown and stimulation as possible to maximize the amount of nutrients being taken up over my whole body. I would do more sets for the larger parts like chest, back and thighs and fewer sets for the other smaller parts. Every part would get worked twice a day for six days straight. This type of training is not ap-propriate for a long-term program as it would rapidly lead to overtraining in a matter of weeks. This was a one-week shot for me and I was putting everything into it. After taking my creatine, I made breakfast, which consisted of 10 eggs and a bowl of oatmeal that would feed a family of 4. For flavor, I mixed in some fruit yogurt. To gain weight effectively, you really need to eat big. I got to the gym for my first session that day and weighed myself. I had gained 10 pounds

in the first day. Not a bad start! All that eating, drinking water and sup-plementation was paying off. My body was ex-tremely primed for gain-ing. My training session lasted about 45 minutes, during which I worked every bodypart. After the workout, I immediately took a mixture of whey protein (40 grams), creatine (5 grams), glutamine (10 grams) and Tang (sugary powdered drink mix) as well as some vita-mins and minerals (multi-vitamin, calcium, magnesium, vitamin C, and an anti-oxidant). It's critical to provide your body with nutrients and raw materials to rebuild with as quickly as possible after training otherwise your body will just be breaking itself down. I got home and set to work making lunch, which consisted of 2 large chicken breasts and a big bucket of spaghetti and meat sauce. Several hours later, I had a couple of cans of tuna, a sandwich and some ice cream. Please note, these meals are just samples of what I ate and not specifically what you should eat. All during the day and evening, I was con-stantly drinking water. When I say con-stantly, I mean I got up every 10 to 15 min-utes and drank a full glass of water over the course of the whole day. I was very well-hydrated, which is extremely important for weight gain. If your muscles don't have enough water, they simply can't grow. My evening training session was also a total-body workout. At this point, my body was so flooded with carbs and water from having come off a low-carb diet, everything I did was giving my muscles an incredible pump. I was focusing on heavy weights for sets of 6 to 10 reps during my sessions and stretching out thoroughly after. --> continued

Seite 6 G A I N E D 2 5 P O U N D I N 1 W E E K

This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight in only 7 days. Learn every little secret tech-nique I used to accomplish this mind- blow-ing weight gain.

It started as a challenge to myself. If I took all the knowledge I had about weight gain and put it to work all at once, how much weight could I add to myself in one week? What would my upper limit be? I had some vacation time coming up where I could do nothing but

eat, sleep and train so I decided to do it. This is my story... I knew from the start that this weight gain certainly wouldn't be all muscle. In fact, it's impossible to gain that much weight in mus-cle in only one week (unless you're a baby elephant!). I was going to gain a combina-tion of muscle, water and most likely some fat as well. That rapid of a weight gain, how-ever, was going to force a lot of nutrients into my muscles quickly, resulting in some permanent muscle gains. To start my maximal weight gain adventure, I first had to set myself up for it by dieting down. Why diet down to gain weight? Your body adapts most rapidly to extreme changes in environment. I knew I wanted to gain weight quickly, therefore I had to first subject myself to a restricted-calorie diet. When I would reverse my goals and begin to feed myself again, my body would react by rapidly sucking up every available calorie and holding onto it. To further set myself up, the diet I went on was a two-week carbohydrate-restricted plan, much like the Atkins Diet. For two weeks, I ate less than 30 grams of carbs per day, sticking to meats, eggs, cheese and vegetables. This cleared out all the glyco-gen I had stored in my body as well as re-ducing the amount of water I was carrying (water attaches itself to carbs in your body - when you clear out the carbs, several pounds or more of water will be flushed out with it). It was kind of like squeezing out a

sponge - you can fit more water into a sponge that's been squeezed totally dry than a sponge that's already moist. It's important to note that I didn't restrict my water intake at all. That will give you exactly the wrong effect. If you restrict your water intake while dieting, your body will actually hold onto more water. If you give your body plenty of water, it will have no reason to hold onto every drop you give it and will flush it out regularly. For training during this phase, I did three high-intensity cardio sessions per week for about 20 minutes each. This cardio was ex-tremely tough and designed to burn as many calories as possible as quickly as pos-sible. This would make my body extremely hungry for nutrients and ready to absorb as much as possible. I did high-volume, high-rep weight training (12 to 15 reps per set), 6 sessions per week with very short rest peri-ods to further set up this effect. After 2 weeks of this training and dieting, I was ready to start my weight gain. On Sat-urday evening, after my final training ses-sion for the week, I weighed in at 192 pounds. --> continued

How I Gained 25 Pounds in One Week By Nick Nilsson - continued -

After the workout, I had another supplement and vitamin mix then went home. I had 4 eggs and a bowl of cereal for a post-workout meal, then a protein shake right before bed. I mixed up a protein shake and set it beside my bed so if, in the middle of the night, I woke up, I could drink a protein shake. This would provide extra calories and protein and reduce the amount of time I went without food during the night. And believe me, with

the amount of water I was drinking during the day and during my training, waking up during the night was a given! I repeated this type of schedule over the next days, continuing with my creatine loading, food loading and water loading. By the end of the second day, I had gained 15 pounds of bodyweight. By the end of the third day, I was up 18 pounds. When I finished my creatine loading after the fifth day, I began taking a protein shake first thing in the morning instead. Taking protein immediately upon waking is the best way to start the day. It instantly reverses the cata-bolic state your body is in after fasting during sleep. My training was going well and my body was sucking up everything I was putting into it. My strength gains were rapid and my fat gains were actually quite minimal. I was in the home stretch now. On Saturday after-noon, I went over to a friend's house and had a huge meal of Shepherd's Pie, which is ba-sically a big pile of ground beef, potatoes and corn. Great weight gain food.

I went to the gym that night for my final train-ing session of my weight gain week and tipped the scales at 217 pounds. In only one week, to give you an idea of the amazing strength and size gains I got, I was able to increase the amount of weight I could bench press for 8 reps by 30 pounds and I had added a full inch to my arms. The best part is, this rapid weight gain was

excellent for stretching the fascia of my muscles, giving them more room to grow (see link below for more information on fascia and stretching the fascia for in-creased muscle growth), leading to per-manent gains in muscle size and poten-tial muscle size. Using all the knowledge and techniques (and appetite) for weight gain at my dis-posal, I had gained 25 pounds of body-weight in only one week! ———————-- If you're interested in reading more about a full program designed along these very same principles, go to: "Muscle Explosion! 28 Days to Maxi-

mum Mass"

How I Gained 25 Pounds in One Week By Nick Nilsson - continued -

Seite 7 G A I N E D 2 5 P O U N D I N 1 W E E K

Nick Nilsson is Vice-President of the online personal

training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been

inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding

eBooks including "Muscle Explosion - 28 Days to Maxi-mum Mass", "Metabolic Surge - Rapid Fat Loss," "The

Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The

Best Abdominal Exercises You've Never Heard Of" all

available at HERE!. He can be contacted at bet-teru@fitstep.com.

Running Training Tips Nutrition For Women Runners By: Michelle Spencer

Seite 8 R U N N I N G T R A I N I N G T I P S

When it comes to making sure you get the correct

nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons.

First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your blood-stream, as well as providing a key building block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron)

because of their periods. If you don't eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels.

Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don't eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, or-ange juice and soya milk, for example).

Third, some women runners don't eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you - try to increase your intake of mono-unsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish

and seeds) while avoiding saturated fats (which mainly come from animal products).

running training, nutrition for running,

women runners,running tips

Insufficient fat is highly correlated with irregu-lar periods, which can have long term health repercussions.

By: Michelle Spencer

Article Directory: http://www.articledashboard.com

Get the latest tips and reviews ready to buy treadmill for your home gym. If it's a home use fitness treadmill you're looking for, make sure you're armed with the facts before parting with your money.

How to Increase Running Speed - 7 Tips By Kenneth Edwards

Seite 9 H O W T O R U N N I N G S P E E D

If you're faster than your competition there's nothing that they can do about it.

If you learn how to increase your running speed it will help you to dominate your sport.

Here's 7 Tips To Help You Increase Your Running Speed:

1. Train Your Muscles to Respond to You Wanting to Run Faster: You have to do work-outs where you run at 90-95% or your body will never learn how to run fast.

2. "Dead" Weight Loss: I understand that for certain sports or for certain positions, you want to be a particular weight or size, but you can get rid of some "dead" weight to help you run faster. By dead weight I mean fat and waste material in your colon. You can in-crease your lean body mass if you have a weight goal in mind, but it doesn't have to be fat.

3. Rest: After you've had a "speed training" workout, your body needs 48-72 hours rest before performing another speed workout. Now, that doesn't mean you can't have other hard workouts, just not workouts that are made for you to run at above 80% of your max speed for longer than 2 seconds.

4. Nutrition: If you don't have the right nutri-tion you will feel sluggish and you won't re-cover properly from workouts either. Make sure you eat enough carbs to support the en-ergy demand for the workout and enough pro-tein to recover and heal your muscles.

5. Injury Free: You have to take a preventa-tive approach to staying healthy and injury free because it won't matter how fast you are if you are hurt. Ice after every work out, stay hydrated, and eat enough protein to support your muscles.

6. Flexibility Will Help Your Speed: It's been said that flexibility can affect up to 33% of your power. Well, to be fast, you have to become powerful. Thus flexibility will directly or indirectly affect your ability to run fast by up to 33%.

7. Better Running Form Increases Speed: The better your running form, the faster you will run.

* Running Form Tips: High knees in front, don't over stride, slight lean forward, knees don't extend far behind the body, and foot should strike just behind your center of gravity.

I hope these tips help you learn how to in-crease your running speed.

Want to dominate your sport? Kenney is the Director of Championship Circle, Sport Training & Instruction For Any Competitive Sport In The World Available 24/7/365. Learn to dominate your sport here: http://ChampionshipCircle.com

Article Source: http://EzineArticles.com/?expert=Kenneth_Edwards

Are you sick and tired of everyone telling you a differ-ent way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five sim-ple steps that will teach you how to build muscle safely and effectively? There is a good chance that you are not maximizing one of these four steps. Your

problem and solution lies in correcting these essential steps before you have any chance of building a muscu-lar and lean physique. Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements. Step #1

Committ to lifting weights at least three to four times per week.

Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occur-ing again. Once you go home, let the muscle heal through nutrition and rest, it

will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week. Step #2

Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats.

f your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohy-drates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your in-take. You should focus on over half of those meals be-ing solid whole food meals and the remainder can be liquid meal replacment shakes. Step #3

You should focus on stretching at least half the amount that you lift weights.

One of the biggest mist-kakes I see is people train-ing, training and training with out any stretching. Stretch-ing helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of inju-ries. So if you are lifting weights 4 hours in the week,

at least an additional 2 hours should be dedicated to stretching. You must coun-teract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to hap-pen.

Step #4

Avoid supplements that have not been around for longer than 3 years.

I learned this phisophy from an Australian strength coach who recommended not try-ing any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein pow-der. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

Learn How To Build Muscle In 4 Simple Steps By Vince DelMonte

Seite 10 B U I L D M U S C L E

About the Author: Vince DelMonte is the author of No Nonsense Mus-cle Building: Skinny Guy Secrets To

Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supple-ments and training less than before.

What are Kettle bells? Distributed by Content Crooner - Article From Article Health And Fitness

Seite 11 W H A T A R E K E T T L E B E L L S ?

Though kettle bells have been around for many decades, they have caught the attenti-on of sportspersons and weight trainers only recently. It can be described as weight trai-ning equipment that have a single loop handle attached to a cast iron weight the

size of a bowling ball. The weight of them range from two pounds to more than 100 pounds. These are now becoming popular as strength training equipment and are being used in many gyms across Eastern Europe.

They are becoming popular due to fact that they invoke complete body fitness. Lifting and controlling a kettle bell requires the body to be strong and fit. Hence the body when works on kettlebells becomes strong and stable. Work outs on them engage mul-tiple muscle groups at the same time thus in a short time, providing a whole body work-out.

Safety measures to adopt while using kettle bells

When starting anew with them, you ought to be careful and it is recommended that you should be trained initially to use them. Nasty injuries can be caused if they are used inappropriately. Before using them, you must exercise and practice with light weights and then go in for heavy kettlebells. As the exercises related to them are diffe-rent from the traditional ones for weight lif-ting, it is necessary that you give yourself time to adjust to these moves. Also the body needs adjustment as there are a multiple group of muscles and body parts working in tandem when working on them. Often new users of them injure their back and spine by lifting a very heavy kettle bell, before they are able to control it.

Kettle bells Vs. Dumb bells

Although both dumbbells and kettlebells are great for strength training, they are used differently. Dumbbells being inexpensive are used for toning up muscles of the body. Each muscle group like the triceps and bi-ceps can be isolated and worked upon indi-

vidually. Additional weight can be added to moves like squats and lunges.

On the other hand, kettlebells are primarily used for swinging movements therefore they combine cardio and strength training in a single work out. Also the exercises on them

employ greater motion range therefore they increase flexibility and tone up the body.

Therefore if the aim is to just tone up the body, dumbbells should be used but if you are a sportsperson and want to increase your flexibility and strength, you can incor-porate some of the kettle bell exercises to your exercise regimen.

It is necessary to take the required training tips before starting exercises on kettle bells as inappropriate use may cause serious injuries. Otherwise using them is a great way to start a new way of exercising.

Author Resource:- To find out more, check out : Kettle-Bells

Distributed by Content Crooner

Article From Article Health And Fitness

Video:

Get Fit! Kettlebells - Training

Bench Press Or the Push-Up? By Ryan D Miller

Seite 12 B E N C H P R E S S O R P U S H U P ?

What is the first thing you jump on when you hit your first gym? The Bench press(this is mostly guys, ladies). I was definitely one of those guys. I was actually benching 3x per week at one time! I know, I'm paying for it now...2 surgeries later! So which is better the push-up or the bench press? The push-up is much more effective and safer than the bench press. When I say safer just ask any of the power-lifter's walking around your gym. They are

the one's with the severely rounded shoul-ders and who can't lift their arms above their heads! The reason...the bench press wreaks havoc on the shoulder complex! On the other hand, push-ups are one of the best upper body exercises you can do. They not only strengthen your chest but your overall upper body strength and power. Plus, they will not harm your shoulders like the bench press. Here are 3 reasons NOT to Bench Press(Do push-ups instead): 1.) Your shoulder blades are "stuck" in a fixed position when using the bench press Because the shoulder blades are unable to move, this weakens the finger like muscles, serratus anterior, who's primary job is to stabilize and pull the shoulder blades for-ward. If theses finger like muscles are prevented(and weakened) from doing their job, this causes your shoulder blades to "wing")move away from the midline of your body), limiting your shoulder range of motion. This limited range of motion will eventually lead to in-jury...most likely impingement syndrome, which hurts like hell! (The push-up actually strengthens and allows the serratus anterior to do its job!)

2.) Your core musculature is NOT activated When lying on your back performing the bench the musculature of the core is actu-ally relaxed because the bench itself is do-ing the job of your core. The muscle groups that surround your spine(i.e. the core) relax and if muscles do not get used they get weak and atrophy(decrease in size & waste away) sets in. (The movement of the push-up actually forces your core to fire and work throughout the whole exercise!) 3.) Safety! Believe it or not, you put your shoulders un-

der the most "stress"(pressure/risk) when putting/pulling the bar on and off the rack. This puts a lot of excessive strain on the rotator cuff. Through my years working in a physical therapy clinic, rotator cuff tears are one of the worst injuries to come back from. Surgery and rehab are torture!! (Push-ups on the other hand, are extremely safe be-cause you don't have to rack and re-rack your body!) Ryan D. Miller is a nationally recognized Fat Loss expert, Fitness/Wellness Coach, Li-censed Trainer and founder of Training-LikeanAthlete.com. Ryan has created a unique Canton, OH Personal Training sys-tem called Lose Fat and Get Lean for busy men & women As a gift for reading my articles, I'm giving away 12 fat blasting meal plans to kickstart your metabolism and a fat burning workout you can do from home(or at the gym). Just send an email to rdmiller1@ninjaresponder.com with your first name and I'll instantly send out the meal plans and workout. Article Source: http://EzineArticles.com/?expert=Ryan_D_Miller

Video:

Fitness - Dive Bomber Push Ups Exercise

This site is created to post job exclusively for health and fitness professional. Search for qualified professionals and opening your career world wide.

Reach your targeted audience massively.

K i e F i t – B o a r d

Seite 13 K I E F I T . C O M — I S S U E

F i t B l u r b s . c o m

Your Source For Fit-ness Related Articles

Find Free Information About Fitness, Health And Wellness.

Your ad is thirty (30) days visi-ble for FREE!

Advertise with Kiefit.com For Cheap $3

If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar-geted audience! The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to give consumers proven methods to help them in their quest for fitness and good health. It is our goal to inform our community and subscribers of new developments in the health and fitness fields and connect them with each other to benefit from their experiences! Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of consumers that are looking for various ways to improve their health and fitness.

Get our FREE Media Kit Here!

To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

Advertising ...within this FREE monthly publication. How does it work? Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin. Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free! Example: 1. One subscriber receives this publication after he registered to do so.

2. He decides to forward this publication to his family and friends etc.

3. They in the next step decide to forward this publication to their family and friends as well.

Do you get an idea where this can lead to … ?

… I think you can!

With placing an ad within this KieFit.com publication you get the most

out of your ad dollars for a fraction of the costs.

With this FREE monthly publication you can spread the word tremendously to your targeted audience!

But don’t wait to long! The ad space within this publication is limited!

And as the subscriber base rise the ad price will as well.

To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !

A D V E R T I S E W I T H U S . . .

Seite 14 A D V E R T I S E O P P O R T U N I T Y S

This effect is known as word of mouth!

And all this for a price of less than a cup of coffee per day,!

Do you have ideas or themes which you like to be covered in the next kiefit.com publication for April 2010? Please let me know. Please write to: Email: suggestions[at]kiefit.com Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com Your ideas and articles are very welcome. Thank you very much. Stay healthy,

Heidi P.S. Please ad me to your twitter, facebook and Linkedin. Copyright © 2009 Kiefit.com All Rights Reserved.

Use of this document constitutes acceptance of Kiefit.com

Designated trademarks and brands are the property of their respective owners.

Y O U R C O M M E N T S A N D I D E A S A R E W E L C O M E !