Easy Bar Lateral Raise – Shoulder workout.

check this site out Easy Bar lateral raises.

One of my favorite shoulder exercises. You might be wondering hows it different from dumbbells? When you grab a dumbbell you have fully control of it. When you use an easy bar, you will have gravity on both sides of the bar. Your hand placement should be in the middle of the bar. When performing the lateral motion, the bar should be straight and not wiggling, meaning..You should be controlling the gravity. This is an Isolation movement to recruit as much muscle fibers and get those lateral deltoids to “POP.” Furthermore, keeping your core engaged at all times will help you maintain control of the bar and most important, your core will be getting a work out as well. I use the 20 pounds easy bar, trust me the weight isn’t a factor here when you’re doing reps of 20-25 and Sets of 4.

Both versions of doing it with Dumbbells and Easy Bar are perfectly fine to do – but if you want to try something new and challenging that will help you shock your body and help you stay on the momentum of progress, this is the exercise for you. I will be covering a variety of shoulder exercises for you all to try and incorporate into your training.

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Lyrica cheap price Advice for maximum results:

  • Make sure you stretch and warm up before doing this exercise. It is an exercise that is intense for your body, but intense in a good way because you will be recruiting and targeting different muscles that you are not used to target with your typical shoulder exercises.
  • Pick a weight that it isn’t too light or too heavy yet challenging enough that you can get the desire reps while maintaining good form. It’s important that you forget about the weight you’re lifting but focusing on keeping sound form through each and every rep. If you cannot find a weight that you can do with good form, simply grab a resistance band and work your way up to the exercise.
  • The rest in between sets might be different for everyone, my recommendation is to keep it at 60 seconds max between sets, you don’t want the pump and blood flow to stop, keeping constant blood flow, pump and tension into the muscle will help you achieve muscle growth.
  • This exercise requires core engagement throughout being performed – Keeping your core will help you stay balanced and keeping the bar where it needs to be throughout every rep. Perform the exercise nice and easy and not rushing through it, feeling the desire muscle being worked through the sets.
  • This exercise is meant to be standing to focus on the core engagement and stabilizers.

Make sure you check out other effective shoulder work out.

Incase of any questions and confusion throughout this exercise – leave your questions down below.

Train Hard & Smart.

Best,
John Carter

Connect with John | Facebook & Twitter.

Bodyweight Chest Workout – Warm up.

Bodyweight Chest workout – Warm up.

Bodyweight movements are always an incredible way to shock your body when you’re used to training with weights on a daily bases, my first advice is that variety to your training will always bring you great results. Keeping your body guessing it’s the key to avoid hitting the wall of plateau. Chest is one of my favorite body parts to train and before I train it with weights – I usually incorporate a few body weight movements to get the blood flow going through my body and avoid  any injuries throughout my work out.

Keep in mind that this warm up it’s an advanced routine so if you feel like you cannot do it – don’t hesitate to work your way up to it. However; if you still would like to try it, my first advice is to reduce the reps from the ones I recommended, you will eventually be able to do it and your strength will increase.

Lets begin:

If you are looking for a Great warm up before you start pumping some chest, I’d highly recommend doing this warm up. It is intense, challenging but it will definitely get your blood flowing through your body, from lower to your entire upper body. I start up with Plyo-push ups. I start up by doing 20 Wide Push ups, 20 Regulars and 20 Diamond push ups. I do 2 sets of those after stretching,etc. If you cannot do 20, I would recommend 10 to start up. As you get stronger, build endurance & strength you will be able to work your way up on the reps. You will be resting 30-60 seconds between sets.

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Advice for maximum results:

  • Listen to your body. If the work out is too challenging for you, please don’t do it and be in risk of injuries. You can start by doing regular push ups and a low number of reps until you feel ready to increase the reps.
  • Make sure you stretch and warm up before doing the exercises, it is extremely important to stretch before doing this because it still requires a lot of you upper and lower body wise – It’s not easy, so keep in mind that stretching and warming up it’s important.
  • Make sure that the Plyo-box it’s stable and doesn’t move around, remember you will have your feet up on it and avoiding movement from it will help you stay balanced during the work out. What happens if the plyo-box isn’t stable? You will be in risk of injuries, causing your body to be out of balance and not doing the exercise properly, remember keeping good solid form is vital for maximum results and avoiding injuries.
  • Make sure you take the necessary amount of rest between sets. If you cannot rest for the amount of time I indicated, just do the exercise when you feel ready to do it again. Resting will ensure that you will be able to do the next set with solid form and targeting the rep range you desire.
  • Sets & Reps: 1 set of Wide push ups, 1 set of Regular push ups, 1 Set of Diamond push ups. (Reps are subject to change depending your fitness level)

Incase of any questions and confusion throughout this exercise – leave your questions down below.

Train Hard & Smart.

Best,
John Carter

Connect with John | Facebook & Twitter.

Supersetting Q&A.

Supersetting Q&A

If you missed Part 1 of Supersets – Be sure to visit the following link for the training strategies to maximize your results.

As with many training strategies, when it comes to super sets, people have a long list of questions. Let’s shift our focus to answering some of the more popular questions associated with this style of training.

How many sets, reps and exercises per routine? This is the most common question related to supersets and the answer is critical for your training. You should be doing at least four “sets” with the reps varying depending on your desired weight. If you are focusing on heavy weight, you should be doing eight reps; if you focus on lifting light weight, go for 15-20 reps. Last but not least, you are looking to do six different supersets throughout your routine, dependent upon the body part you wish to train that particular day.

How much rest time between sets? As I mentioned earlier, super-setting is a great way to make your workouts quick and effective. As soon as you are done the first exercise move right into to the next exercise. After finishing both exercises for that particular set, you can rest one to two minutes, then move on to your next set. The less rest the better, because it keeps the blood flowing and maximizes your pump. This will help take your results to another level.

Weight management; heavy weight or light weight? Weight management is very important to keep in mind because supersetting requires a lot of intensity and strength, as you will be doing two exercises per set, back to back. My first piece of advice is that if this is your first time doing super sets, focus on lifting lighter weight. Remember, a lot of weight isn’t always better; focus on your technique, then gradually move up on weight. Remember, your form is important when it comes to avoiding any injuries!

What muscle groups should I target? When doing superset training you can combine a variety of muscle groups together, or just train one body part on that particular day. If you wish to train two body parts in one day, you can focus on what are called antagonist supersets, which consist of the pairing of two opposite muscle groups; for example, the biceps and triceps, chest and back or quads and hamstrings.

Heavy vs. Light Super Sets: You might be wondering, do I lift heavy or do I lift light when super-setting? That’s a personal choice and really depends on the goal that you might have at the moment; be it either gaining size or obtaining solid definition. Remember, with this method both of those factors can be obtainable; however, if you focus on lifting light weight with high reps you are mostly focusing on building muscular endurance instead of activating the muscle for maximum muscle growth. If you are looking for muscle growth and size, you should keep the reps low and the sets high (reps of six to eight and sets of five.)

In conclusion, with this style of training results will come quicker, your time at the gym will be better spent, you will have fun and you will get great results. Most of all, if you are in a rush and need to train, this is the workout that will help you train effectively in the shortest amount of time. Remember, train smart, train hard and never give up!

Best,
John Carter

Connect with John | Facebook & Twitter.

5 Intensity Techniques That Will Maximize Your Time In The Gym.

5 Intensity Techniques That Will Maximize Your Time In The Gym

Working out can be fun for those who know all the different ways to train to make workouts short, sweet and effective. But, the most important thing to know is which workouts will benefit you the most and help you obtain the body of your dreams. Some trainers have the tendency to stick to a certain workout dynamic of exercising one muscle group per session, lifting heavy or light, or basically just going through the motions. Let me tell you this; if you are one of those people going through the motions during your workouts and sticking to ONE way of training, then most likely, the results you will achieve won’t be the ones you are looking for.

 The first thing to keep in mind is to change your workout routines daily to avoid hitting a plateau, which will prevent you from making improvements. Look at it as a new challenge, to make yourself better every day you step into the gym. Taking your body to that next level will have the great benefits of making you feel good, work harder, obtain results, and most of all, it will make your workouts FUN.

Supersetting is a great training strategy that will keep your visits to the gym short and fun. Most of all, this way of training will help you BUILD muscle. Basically, supersetting involves doing an exercise for a muscle group and then immediately following that up with another exercise for the same muscle group without any rest in between. A lot of intensity will be required from you to get through this type of training, as you will do more work in less time, building quality muscle mass in the process.

5 Common Types of Supersets: The five most common types of supersets are pre-exhaustion supersets, post-exhaustion supersets, compound supersets, isolation supersets and finally, staggered supersets.

Pre-Exhaustion Supersets: This method works great when you perform an isolation exercise, then move right into a compound movement. Your muscles will be extremely fatigued when you move into working the compound exercise. I recommend you start by using a lighter weight for the compound movement.

Post-Exhaustion Supersets: From working a compound movement to directly performing an isolation movement, the word PAIN will become evident immediately, as all the muscle fibers for that particular muscle group will be trashed from your compound movement. Post-exhaustion supersets are great for muscle growth and definition.

Compound Supersets: This is more of an advanced training method, as heavy weight is usually used during the exercises. Ideally, you move from one compound movement, directly into another compound type movement for the same body part. For example, you would focus on flat bench for your first set and then move right into incline bench. Keep in mind that compound supersets really tax the central nervous system and may led to over-training if used too frequently.

Isolation Supersets: Isolation supersets are great when you focus on one specific body part as a means to really carve some definition into the muscle by performing two isolation type movements back to back. Using triceps as an example, you would do triceps push-downs, followed immediately by single arm triceps push-downs with a cable handle.

Staggered Supersets: This method is the least “painful” out of the five methods because it consists of targeting completely unrelated muscle groups; for example, the biceps and the quads. You can do this to focus on “lagging” parts between your sets. However, do NOT combine this method with chest and triceps, back and biceps or chest and shoulders, because each muscle group in these examples is being worked indirectly.

If you are short on time or wanting to challenge yourself by taking your body to the next level – this methods of training covered will help you get to where you want to be.

Best,
John Carter

Connect with John | Facebook & Twitter.

 

Obtaining a proportional, symmetrical & lean physique.

Obtaining a proportional, symmetrical & lean physique.

On my first blog I posted about how to build quality muscle mass with the basic methods that will help you pack up on some weight. Now in this blog post, I will discuss what it takes to build a lean, proportial and symmetrical physique. When I decided it was time to transform my body, the first thing I said to myself was “I want to be symmetrical” from my lower body to my upper body.  From the moment I set that goal, I have focused on improving my physique and increasing my definition and overall symmetry.

Goal Setting: Goal setting is critical in your body transformation process. In this case, if your goal is to get shredded and be proportial, make it happen by doing what needs to be done in order to get you there. Setting goals helps you stay motivated, determinate and serves as a constant “reminder” that you will achieve that goal no matter what. Constant mind and body connection is crucial for reaching goals, of course, there might be days you don’t want to train or you are not feeling well…Don’t sweat it! It is ok and normal to take a day off to recoup and get back in the groove of your training. “Sweat, sacrifice and the quality of work you put in will determine your results.”

Training According to your plan: I am a strong believer that you must be creative and make your work outs effective and different. The more you shock your body with new routines, the better it will respond to what you put it through. Your body WILL advance by doing so.

Training Steps to lean out:

Step # 1 – Cardio: Cardio is essential in the process of fat loss, in order to reach your ideal weight. In this case, to start leaning out and seeing definition, cardiovascular training must be added into your daily routine, whether you like doing it or not. I will share with you what I do and how I manage my cardio during the week. I focus on doing it at least 4x’s out of the week, sometimes on an empty stomach or sometimes I take my Elite Recoup BCAA’S By Dymatize Nutrition throughout my cardio to stay hydrated and get the nutrients I need.

How should you do your cardio? Some people have the tedency to overdo their cardio and that’s what causes them to lose extreme muscle mass instead of retaining it. Please keep in mind that, “running” or uphill runs won’t benefit you in this process, the key is to hold onto muscle mass, while burning the “Extra fat” you carry.

Cardio Routine – Treadmill:

Minutes of cardio: 30 to 40 minutes. Start with 30 and Increase to 40 after a week
Speed and Inclination: 4.5 mph and 2 Incline. It will be a Medium Pace Walk. | Calories Estimated to burn: 230 – 250 calories.

Step # 2 – Light Weight & High Reps: This routine has been one of my favorite methods of training…it’s also called “Muscle Endurance”. This killer method will help you increase your stamina, heart rate and most important, overall definition. The advantage of this method is that you will be able to stimulate DEEP muscle fibers to grow and enhance definition and size.

– Sets & Reps: You will be performing 4 sets and on each set you will be doing a maximum of 15-20 reps. I usually increase my rep range to 25 max on my second to last set. In regards to the weight you are using, pick a weight that it isn’t too light nor too heavy, but rather, a weight that will challenge you and which you can perform the exercise properly in addition to completing all your sets and reps.

Step # 3 – Muscle Failure: This method consist of using light weights and doing a series of reps until you are unable to do them anymore. Keep in mind that warming up before this intense work out is crucial. This routine works for men AND women looking to increase definition.  The benefit of doing this type of work out is that you are fatiguing the muscle for growth and definition, as the human body is not used to taking it to exhaustion mode while training.

– Sets & Reps: You will be doing 3 sets per exercise. Keep in mind when performing this exercise, do not bother on counting how many reps you’re doing, rather your primary focus should be on contracting each rep to full potential and pushing yourself to the limit.

I hope this blog posting has been helpful to you and informative on how to start the process of achieving a lean, proportial and symmetrical physique.

Best,
John Carter

Connect with John | Facebook & Twitter.

Know what you are Training for – Have a vision.

In today’s blog I will be discussing about certain training routines and what can you do to take your body to the next level to reach your desire goal. The training you decide to do has to have a balance between different variations and key exercises that will help you improve your physique. They are plenty of exercises and methods of training that will help you reach the physique you would like but how you do them and when to add them into your training will make the difference.

Having a Vision: “Remember to train with a purpose. Don’t get to the gym and start wondering around thinking what type of exercises, sets and reps you are going to do. Don’t get distracted and focus on your Goal and what you want to achieve. Additional to your training, it is important to know what are you training for, weather it may be to put on some muscle mass, lose weight or just looking to maintain. It is important to know what you are doing before you step into the gym.”

A frequently asked question I’ve been getting lately:

Is it ok to train two body parts in one day or one body part? As a personal experience I always switch my ways of training because I like to challenge myself daily and implement new methods that will take me where I want to be. However, training two body parts or one body part a day falls into what your current goal is and how you manage your reps, sets and exercises. The breakdown of your routine it’s crucial, by breakdown I mean…Reps, sets, rest time between sets and the body part that you wish to train on that particular day. Also, keep in mind that some body parts take longer to develop than others, if you wish to train that particular area twice a week, you need to let that area recoup for at least 2-3 days max so you don’t exhaust the muscle and delay the results process.

The 4 Fitness components to add into your training:

– Muscle Endurance: Muscle endurance is the ability to contract a muscle many times. It’s also a great fitness training method that can help you get a great overall muscle density, for your lower body & upper body. It consists of using lightweight, but high reps between 15-20 and sets of 4.

– Muscle Strength: Muscle strength is one of the most used ways of training that can help you obtain muscle growth or as they call it “muscle mass” but what is excatly muscle strength means? When the body is put through an “overload” phase it’s making the body do more than it has done, the body will adapt to the training and your performance will improve throughout a week of doing this method of training. This method should be done with heavy weights, reps of 8-12 and sets of 5.

– Cardiovascular Training: Cardiovascular is another great important method of training that will help you loose the extra pounds that you are looking to drop. Cardiovascular endurance consists in the ability of the body activity, which also depends on the respiritory system to meet the energy demands of the body.

– Flexibility Training: Flexibly training is one of the most important factors to keep in mind when training, without flexibility we wouldn’t be able to perform all the important and major movements we do while we work out. Flexibility is the range of movement in the skeletal joint and most important to have proper alignment, posture and efficient movement.

Why is it so important to stay flexible? Maintaining proper joint flexibility will help you avoid any injuries and most important, joint injuries. When suddenly a body part has been stretched, the muscle fibers work in a tricky way that when the muscle has passed over a joint that is inflexible a tear can occur, you can avoid that by stretching before, in between sets and after your work out.

Fitness Tip: I hear about too many people training heavy on an empty stomach – It’s one thing to train cardio first thing in the morning for fat loss. When it comes to weight training, you should absolutely have some kind of pre-workout fuel – It’s essential for optimal energy, laser focus, adequate hydration and overall safety & workout performance!

I hope this blog posting has been helpful to you and informative on deciding what method of training you would like to do depending on your current fitness goal. Remember to switch your training, challenge yourself daily and have a vision of your work out and what you would like to get done before you step into the gym.

Best,
John Carter

Connect with John | Facebook & Twitter.

Six Key Training Habits to keep in mind to Maximize your Results.

Six Key Training Habits to keep in mind to Maximize your Results. 

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Throughout my years of being in the fitness industry, I have learned that in order to maximise your results you need to have a plan that will help you during your journey. That plan will consits of everything regarding your work outs, sets, reps and minutes of rest between  sets and exercises that you will be performing and that’s how I started my journey, by being hungry and passionate to become better and improve my physique day in and day out that I step into the gym – By the title you of this blog you might be wondering what do you mean by training habits?. Believe it or not, we all have habits that we do before, during and after training, as I call it “Plan of action”. I will be discussing certain training habits that you should keep in mind for effective training before and during your work outs that will help you achieve results, be productive and most of all stay on track of your game plan when it comes to training.

Habit # 1 – Being Prepared: Preparation leads to success, my number one advice for you it’s to always be prepared for your work outs. Have your gear ready and everything you need for your work outs ready to go, this principles will help you stay on track and when gym times comes you have everything settled to head over to the gym, as times may occur that you are looking for certain stuff and as the clocks ticks it gets late to train and you may have missed a day of training.

Habit # 2 –  Work Out Alternatives: They are times when you make it into the gym and you don’t have enough time to train either because the gym is crowded or because certain machines are in use. Always have a “back up” work out planned in advanced just as good as your primary work out for that particular day. It will prevent you from waisting time, standing around doing nothing & waiting for a machine to open up. A variety of training methods you can do, cardio vascular (Aerobics) , high intensity, cardio, ab’s circuits, write your work outs a night before so you know what to do when you step into the gym.

Habit # 3 – Knowing your training regime: Knowing your work out regime is very important, the amount of reps, sets and exercises that you will be doing. Most important knowing the difference when doing heavy weight, light weight, drop sets or supersets. Each regime has a particular way of doing it, the right way. Focus on your techinique in each rep you do, and remember, a lot of weight isn’t always better, work your way up slowly and the strenght will come, that’s why having a training book will help keep you on track of your work outs you do everyday.

Habit # 4 – Staying focused, pushing harder and being smart: Staying focused during your training is critical when walking into the gym, block all the distractions, this will help you stay focused and avoid talking to people because the gym isn’t a place to socialize, as some have the tendency to just talk and not train, get in the zone and start pumping iron. Furtheremore, remember if you wan’t to achieve results, you must push yourself harder each day you step into the gym, change your routines every 2 weeks to avoid hitting a plateau, increase the weights, the reps, sets, and switch all exercises, shocking your body with new routines is a tremendous way to obtain the body of your dreams. However, it’s recommended to take at least 1-2 days off from the gym, be smart and take care of your body, let it recoup from the intense training you put it through as it will help you avoid injuries of any kind.

Habit # 5 – Finding the time to train: We all have a certain time to train that works best for us, sometimes we aren’t able to make it at that time because something might get between your training. Plan ahead on your schedule a time that you will be able to train, we all know that 5-6 o’clock in the afternoon it’s prime time at the gym, crowded, machine after machine taken and it delay us from our training, if you know that happens to you, train at another time when the gym is quiet and calm, you won’t be standing around and waisting time. Remember make use of your time when you are going to train, time waste it’s time that you could be working on your body.

Habit # 6 – Nutrition & Supplementation: Nutrition and supplementation, enough said. The two most important factors in your overall journey on reaching the body of your dreams. Depending your plan of action either loosing weight, gaining mass or shredding, you need to have a concrete nutrition plan for your particular goal, following your plan will get you keep you consistent between your training and diet, a few facts to always watch during your diet (Calories, Carbs, Fats & Protein) each plays a big roll and make sure you stay on top of those.

Moving into supplementation, some people have the tendency to think supplements are everything and they will help them achieve their goals “faster”, believe it or not it won’t, supplements are use to “supplement” your diet and receive those “extra nutrients” we don’t get from our food.

Supplements I recommend to take: These are some of the primary supplements to have on your stack, they can be used during your work out, post work out and upon waking.
• BCCA’S / Glutamine • Protein • Multi-vitaimin

I hope this blog posting has been helpful to you and informative, remember these are some of the most important training habits to keep in mind that will help you obtain results, stay on track and reach the body of your dreams. If you have the passion, determination, and consistencty everything else will follow. Time for you to put them to use and execute.

Best,
John Carter

Connect with John | Facebook & Twitter.

Key Training Benefits for Muscle mass.

Steps that will help you build quality muscle mass. jc_01-shot01_0007 - Version 2Often times, we strive for something that we want to achieve, mostly everyone has a desire goal that they are willing to fight for and work hard to succeed. Throughout my years in the Fitness Industry, I’ve noticed that the most common goal we share is building quality muscle mass. Including myself, that was my “ultimate goal” when I was on the quest of transforming my physique from the “scrawny look” to a cut and well define physique. In this short blog, I will discuss steps that will help you pack  on muscle while staying lean…the healthy way.

MIND & BODY CONNECTION I believe that the mind & body connection en route to your fitness goals plays a big role. It’s not easy, but not impossible having to follow a program that demands so much out of you, such as determination, consistency and patience. Like everything in life, good things comes to those who wait. You have to stay positive and enjoy the process of transforming your physique and knowing that results won’t come overnight or the following week, but they will eventually with time. Also, keep in mind that if you don’t see yourself “changing” it’s because you see yourself everyday, but when you see someone who hasn’t seen you in a while, they will notice the changes you have made throughout the weeks or months of training. Not to mention, your shirts will fit differently.  As your muscles size up, so too will your T shirts…that’s one indicator that you’re making progress!

WEIGHT MANAGEMENT & METHODS OF TRAINING When it comes to your training, it is important to keep in mind to always have work out alternatives that you could implement into your routines, remember that shocking your body with new work outs will help you and prevent you from plateauing. The human body has the tendency to remember what you do for a certain period of time. Challenge yourself daily and make your works fun and effective.

Method # 1 – Heavy Weight: My number one piece of advice is: DO NOT sacrifice your form to lift heavy, because as I usually say…Weight is just a number. Focusing on your techinique is key in order to avoid injuries and to execute the exercise properly. In this case, to build muscle mass, you have to lift heavy in order to activate your muscle fibers to grow. The rep range in this method should be between 8-12 reps and 5 sets. With each set, you are required to increase the weight and have a target rep range that you should focus on achieving.

TARGET REP RANGE EXAMPLE: First Set: 12 reps – Second Set: 10-12 reps. Third Set: 8-10 reps – Fourth Set: 6-8 reps. Fifth Set: 6-8 reps.

Method # 2 – Drop Sets: This is another great method to implement into your routine.  It will help you build muscle, stamina and muscle endurance. This type of work out consits of doing a particular exercise with a certain weight, then immediatly dropping to a lower weight and proceeding with the same exercise. You can do up to 3 drop sets for maximum results. The rep range may vary when doing this work out, usually it’s best sticking to a selected number of reps for all the drop sets, focusing on 10 clean reps is good enough, the key it’s to fatigue the muscle and that will stimulate the growth.

Method # 3 – Super Sets: Supersetting is a great work out method that will keep your visits to the gym short and fun and will quickly help you BUILD muscle, but a lot of intensity will be required from you to get through this type of training, as it will help you to perform more work in less time while building quality muscle mass. Super sets usually consists of doing 2 or 3 exercises one after another.  For example, if you’re doing chest press, right after you should be moving to incline press. The rep range stays the same as I mentioned earlier and no rest in between.

I hope you all have enjoyed my first blog here at STATUS Fitness Magazine. My Goal is to help, motivate and inspire you all to live a healthier lifestyle and produce quality content that will be valuable and helpful throughout your Fitness Journey.

Best, John Carter Connect with John | Facebook & Twitter.

Stretch To Success.

Stretching is often something that many people forget to do before, during and after their session. Normally, because they are exhausted to do anything else, or when they decide to do it, they tend to rush through their stretches and they don’t get the full benefit of how stretching can help them improve on their Fitness and the benefit it has to offer.

Why do we Stretch? Stretching improves our flexibility; meaning flexibility is the range of motion that is available to a joint or Joints.

Why is it important? It improves muscle balance around the joints, and also improves overall posture. It reduces the chances of being in risk of injuries when playing a sport or performing the “every day activities” as well as working out. Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy.

The blood itself carries nutrients and vitamins to muscles so they can heal and rebuild. Stretching also flushes the body of toxins and lactic acid that create trigger points (knots) that bind muscle fibers together, preventing the muscle from functioning at its maximum potential. If you don’t have sufficient flexibility in your back, hips and gluteus, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury.

When not to Stretch? Do not stretch following a muscle strain or when you have ligaments sprains. When your Joints are infected, inflamed or you have been hurt. After suffering a recent fracture, you should not be stretching. If you are feeling sharp pains around the joints or muscles, it’s recommended not to stretch because it could get worse.

Here are a few different types of stretches to keep in mind:

Ballistic Stretching: I would not recommend to the Ballistic Stretching but I am sharing this type of stretch so you understand the different types of stretches and have the knowledge and implement the best ones into your training. The Ballistic stretching uses the momentum of a moving body or a limb to force it beyond its normal range of motion, this stretching or “warming up”, consists of bouncing into or (out of) a stretched position while using the muscles as “springs” which pulls you out of the stretched position. As I mentioned above, I would not recommend this as it’s not useful and it can lead to injuries.

Dynamic Stretching: Do not confuse Dynamic Stretching with Ballistic Stretching, Dynamic Stretching involves on moving parts of your body and gradually starting to increase the reach, speed and movement. Which can consists of the controlled movement of leg and arm swings to the limits of your range of motion.

Active Stretching: Active stretching can also be referred as the “Static-Active Stretching” it consists when you hold a position and hold it there for a second or two with no assistance but using the help of your antagonist muscles.

Passive (Relaxed) Stretching: The passive or relaxed stretching as they also called it, can be a great one to implement during your training, its where you assume a position and hold it with another part of your body or by having the resistance of a partner, or another apparatus that will give you that assistance you need.


Static Stretching: Static Stretching consist of stretching a muscle or different muscle groups to the farthest point, and then maintain or holding that position.

Isometric Stretching: The use of isometric stretching is one of the fastest ways to develop increases static and passive flexibility and it’s very effective than either passive or active stretching. Isometric is one of my favorites because it also helps to develop strength in the “tensed” muscles; it also seems to decrease the amount of pain that’s usually associated with stretching.

Fitness tip: It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs!

I hope this blog posting has been helpful and informative to you. Stretching is something I do on a regular basis when I’m not working out. I also stretch while I travel; taking small breaks in between work to stretch and of course, before, during and after my session. You will notice a tremendous different as you start implementing this more often into your regimen.

Best,
John Carter

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10 Fitness tips to keep in mind to maximize your results.

10 Fitness tips to keep in mind to maximize your results!

1) Starving yourself, not eating the right food, doing 2-3 hours of cardio everyday, not adding resistance training into your program and not resting, its not the way of losing unwanted fat. It is one of the most popular mistakes those do when wanting to lose a few pounds. It is important to treat your body right and avoid putting it through a state where certain damages can occur such as Metabolic Damage and more. Weight loss its an ongoing journey of hard work and dedication. Focus on eating well, fueling your body properly, adding a mix of resistance training (weights) and cardio and most of all scheduling a day of rest. Your body is a living organism, it needs the adequate rest to respond and recover from intense training. Stick to a method of training that works for you and if something doesn’t work, find something else that does. Trial and error is a learning experience rather than failure. Enjoy the journey, work hard and trust the process. Results will come.

2) Remember to train with a purpose. Don’t get to the gym and start wondering around thinking what type of exercises, sets and reps you are going to do. Don’t get distracted and focus on your Goal and what you want to achieve. Additional to your training, it is important to know what are you training for, weather it may be to put on some muscle mass, lose weight or just looking to maintain. It is important to know what you are doing before you step into the gym.

3) Each time you get off track, get right back on ASAP. Don’t give up. Telling yourself that you have to be perfect forever is unrealistic since we all make mistakes. Embrace the good and bad days and stay positive but make sure you always give it your best.

4) It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.

5) Appreciate the incredible opportunity you have to become fit. You have to prepare your meals, but many have no meals to prepare. It’s hard to train before or after work, but many are out of work. Lifting weights takes effort, but some can’t even lift their body from a wheelchair or bed. This is a privilege, so make the absolute most you can out of it. From that perspective, there are no failures; only opportunities.

6) Shaping a new you isn’t about days or weeks. It’s an ongoing effort that can provide lifelong benefits. While it’s gratifying to know that your fit, lean look turns heads, the boost in energy and confidence is even more rewarding. Your pursuit of perfection through diet and training requires real Personal True Strength! Never. Give. UP!

7) Don’t be embarrassed if you are new to the gym, are out of shape, or overweight. Everyone has a story and we all had to start somewhere. The Key is to enjoy the journey, work hard and stay consistent.

8) We all want instant gratification. Take it one day at a time and on days where you think things aren’t changing fast enough, take a look back and see how much you have improved. Every small step is a step moving in the right direction-no matter how long it takes. The moment when you want to quit, is the moment when you need to keep pushing.

9) LADIES…DO NOT be afraid of lifting weights. You will not be bulky or manly. But you will have the ability of reshaping your body in tremendous ways. Don’t just settle with cardio. Focus on hitting those weights and challenge yourself daily.

10) The longer you have to wait for something, the more you will appreciate it when it finally arrives. The harder you have to fight for something, the more it will be worth to you once you achieve it. And the more pain you have to endure on your journey, the sweeter the arrival at your destination. Most great things don’t come easy, but they are worth waiting for and fighting for.

Best,
John Carter

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