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The Magic Pill? Is it true

I think it’s funny how everybody makes accusations towards people before understanding really what has happened and what will transpire. First people make accusations that this person is strong so he takes steroids  First taking anything without putting work and effort will not make you better but will make you worst. As an example steroids really is just one big cholesterol molecule which means if you aren’t training hard eating right you will become fat slow and bloated.

I’m going to talk about what I say is some what of a magic pill as long as you put forth the effort. Glutamine is an amino acid and its main property is to help rebuild muscle fibers. When we do any sort of exercise what we are doing is tearing down the muscle fibers. When we are doing this the body sends cortisone to help to get rid of it. This is where L – glutamine  comes in and helps.

The first thing that L- glutamine does for the body is block the cortisone from tearing down the fibers any further. Why is this important with out the blocking of the cortisone we can not help rebuild the fiber back up.Once this happens then it can  restore and rebuild the fiber back up. Like I said it takes work over a period of time and consistent period of taking after physical exercise and balance diet you will see  the change with in the body.

Now there are many advantages for glutamine  which is one of the main amino acids your body naturally produces. I wont go over other benefits that glutamine helps the body. Keep this in mind many supplements are aren’t worth the money they just don’t have the main benefits for the price but you pay, You  can’t go wrong with  adding glutamine to your nutritional plan.

There is no such thing as a special pill to get you to lose weight, get stronger, or look the way you want. It takes a plan from a balanced diet proper education hard work and depending on the level of intensity of exercise proper supplementation with your balanced diet. You will never lose money with glutamine the benefits out weigh the price you will pay for it.

 

Hip Abduction (Hips)

1. Stand erect. left side facing wall pulley
2. With Ankle strap on right ankle, step back far enough from pulley so leg supports weight stack.

3. Stand with legs together.
4.Raise right leg up and out to side as far as possible.
5.Return leg to starting position.
6.Keep back straight, do not swing body from side to side.
7.Face right side to wall and repeat with left leg.
8.Inhale up, Exhale down.

Standing Towel Triceps Curl on Low Wall Pulley (Triceps)

 

1.Wrap a towel, or rope, around low pulley handle.

2.Hold ends with both hands and turn away from machine so arms can support weights through full range of motion.
3.Straighten arms overhead above shoulders.
4.Lower arms in semicircular motion behind head until forearms touch biceps.
5.Press back to starting position.
6.Upper arms must remain close to head.
7.Inhale down, exhale up.

Excuses gets me this far, how about you?

What is great about sports? Either watching or participating in them is that there some result that happens afterwards. Either you win or lose is the main result. It’s funny because we as fans or a teammate it’s always ask the questionWhy?” either because of some coaching decision or players performance. I have been on both sides as a fan and as an athlete. I’ve asked “why did Jay cutler throw that interception'” and I have been asked “why did you miss the deadlift?”

Now it’s funny on all of the answers we get and it’s going to be a an honest answer or what I say an excuse. What does this mean? When I miss the deadlift I can say I hurt myself and build on that remark or be honest with everyone I wasn’t strong enough today and I will learn from it and apply it to the next meet. How easy would it be if everyone would just be honest with their assessment of the game or practice and take 100% for their responsibility.

Now how does this relate in generating a better athlete? Simple we all have to build on different avenues to be the best. When training the best ways to be explosive is to train explosive, because our bodies will learn on how to react more explosive when doing it time and time again. I mentioned in my last post about band squats. You have to do them fast in my eyes you will never do them fast enough. Here is a thought, can you do a squat that is 90% of your max as fast as a squat that is only 40% of your max. Now if you will be honest the answer will be NO I can’t. But do i get stronger at only 40% and the answer again is NO. That is where the bands come in. When placing the bands the generate a specific amount of force that is applied to the bar. The great thing is the force is always changing from one point of the movement to the next.

So when we are training before walking into the facility the best athletes are the ones we leave their egos on the door step and say how am I getting better. The athlete will have to swallow some of his pride when doing these band squats place lesser weight to achieve the goal for the exercise of gaining more explosion.

Now there are athletes everywhere at every level and we all fall short at times. When doing self evaluations on our own physical limitations and saying I missed the tackle because I didn’t tackle  right will put every athlete just that much a head of the athlete who says I missed the tackle because dirt fell in my eyes or the sun was in my eyes.

 

Dumbbell Side Lunges

1.Hold Dumbbells at arm’s length, palms in.
2.Keep head up, back straight, feet close together.

3.Step to side as far as possible with right leg until upper thigh is almost parallel to floor.
4.Keep left leg as straight as possible.
5.Step back to starting position.
6.Inhale out, exhale back.
7.Repeat with left leg.
8.Can also be done with barbell held behind the neck.

Standing Bent-Over Wide-Grip Bar Lat Pull In on High Pulley

  1. Hold Bar, palms down, hands 36″ apart.
  2. Stand far enough back to raise weight stack, arms extended
  3. Bend at waist, knees slightly bent, head up, back straight, feet 24″ apart.
  4. Pull bar straight in to lower pectorals.
  5. return to starting position.
  6. Inhale in, Exhale out. 

Barbell Front Lunges (Thighs, Hamstrings, Buttocks)

1.Place barbell on upper back.
2.Use comfortable hand grip (similar to the squat)

3.Keep head up, back straight, feet about 6″ apart.
4.Step forward as far as possible with left leg until upper left thigh is almost parallel to floor.
5.Keep right leg as straight possible.
6.Step back to starting position.
7.Inhale out, exhale back.
8.Repeat with right leg.

Seated Side Lateral Raise (Front and Outer Deltoids)

  1. Sit end of bench, feet firmly on floor.
  2. Hold dumbbells, palms in, arms straight down at sides.
  3. Raise dumbbells in semicircular motion a little above shoulder height.
  4. Pause, then lower to starting position using same path.
  5. Keep arms straight.
  6. Inhale up , exhale down   

How quick is a reality and your dream?

I have talked to a lot of people who have the same common occurrence when it comes to their child. They want them to be faster, stronger, and in my opinion they feel their kid could be the next big thing. The first thing I have noticed is how much do the kids want it compared to their parents and second the toughness of the individual.

None of us are born and run 4.1 forty we all even the gifted athletes have to fine tune there physical talents and even gain a few talents on the way. Now when putting together a training program or creating a program we need to know the needs of the athlete and the sport.

Now how does this relate in generating a better athlete? Simple we all have to build on different avenues to be the best.There are two questions to ask is it anaerobic or aerobic activity. anaerobic activity is like football baseball volleyball, to name a few sports. anaerobic activity is like cross-country long distance running in track or bike racing, to name a few sports in aerobic fields.

Just to focus on anaerobic sports which are the most common we see the first sport specific training or movement is how quickly we get from point A to point B. These need explosive training and there are many exercises to get explosive. I’m going to expand on what was spoken last with band squats in more detail. In other post I’ll build up other exercises down the road.

When training the best ways to be explosive is to train explosive, because our bodies will learn on how to react more explosive when doing it time and time again. I mentioned about band squats this an excellent way in creating a more explosive athlete.Now with band squats , You have to do them fast in my eyes you will never do them fast enough. Here is a thought, can you do a squat that is 90% of your max as fast as a squat that is only 40% of your max. Now if you will be honest the answer will be NO I can’t. But do i get stronger at only 40% and the answer again is NO. That is where the bands come in. When placing the bands on the bar with the weights, the bands will generate a specific amount of force that is applied to the bar. The great thing is the force is always changing from one point of the movement to the next.

There are several bands out in the market and I’m not endorsing any one of them. When looking at them keep in mind the amount of force they can apply, some bands can add an extra 200 lbs or so at the top of the squat while others will only apply 30 lbs. When applying the bands to the bar and knowing what the bar weight is with the addition of band tension will and should be around 70 to 75% of the athletes max.

Last thought I have is this never do the same thing over and over. Do allow your body to build up to a weight but never let your body get accustom to the same thing because that is where we start seeing plateaus.

Now there are athletes everywhere at every level and we all fall short at times. When doing self evaluations on our own physical limitations and saying I need to work on this keep in mind there is always someone faster and training harder.

Standing Olympic-Plate Hand Squeeze (Forearms)

 
This is a simple exercise on Developing Hand Strength

1. Hold Olympic plate by ridge in each hand.
2.Stand erect, plates at arms’ length at sides of thighs, palms in.

3.Lower plates until fingers are nearly extended but can still hold weights.
4.Close hands, raising plates a few inches.
5.Continue raising and lowering weights until grip gives out.
6.You can do both hands at same time , alternate, or do one at a time.

Seated Barbell Toe Raise (calf muscles)

 

1.Place raised object on floor about 12″ away from end of bench.
2.Sit at end of bench.

3.Hold barbell on upper thighs about 3″ above knees.
4.Raise up on Toes as high as possible.
5.Hold position momentarily, then return to starting postion.
6.Inhale up, Exhale down.

Medium Grip Decline barbell Bench Press (Lower Pectorals)

1. Lie on decline bench.
2.Hold Barbell about 6″ wider shoulder width.
3.Lower bar to chest to chest about 3″ below nipples.
4.Raise bar to arms’ length.
5.Keep elbows out, chest high.
6.Lower weight with complete control, making definite pause at chest.

7.Keep head on bench, chest held high.
8.Inhale down, exhale up

*KEEP IN MIND never bounce the bar off your chest you will bruise your sternum and you are not getting the benefits of the lift by bouncing off your chest

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