Articles by Bryan Kavanagh on ArticleSnatch.com

Gaining Muscle And Losing Fat Simultaneously

Wed, 16 Dec 2009 09:30:45 -0500

You have to put on bodyfat to gain muscle. Eat heavily for months and forget about how you look and gain bodyfat so you 'bulk up' and gain weight right? Similarly, if you want to lose fat and cut up you will lose muscle, Right? Not exactly, with correct nutrient timing and smart training you can literally bulk and cut at the same time and eliminate all the time wasting and frustration in your training programme. It is a common misconception that you must gain fat to put on muscle and that you simply need to blindly eat plenty of calories all day every day to gain mass. Your body will only recover from a training session at the rate its capable of and there is little you can do about it besides get new genetics. Eating excess calories than you need to recover will definitely make you gain bodyfat. Ideally you would know exactly how much calories you need to recover from your training but not get fat but that's impossible. Or is it? **End Summary** Topics: bulking]]> cutting]]> build muscle while cutting]]> bodybuilding diet]]> eating for muscle]]>]]> About the Author: ]]> For more great information on training, muscle building, fat loss and lean body development log on to the website below for the free videos. Bryan Kavanagh BSc CSCS 'Physique Development Specialist' --- http://www.athletephysique.com

Kick That Slow Metabolism Into Gear With These 3 Simple Fat Burning Tips

Tue, 07 Apr 2009 00:00:00 -0400

The majority of people who have put on fat or are currently gaining bodyfat like to pass off the blame that they are overweight or gaining weight with a simple excuse like 'I have a slow metabolism' or 'its genetic, my parents are fat'. What a load of nonsense! You get fat by over eating, period! So where did the fat come from? Did it jump onto you out of thin air? You cannot build a house with no bricks like you cannot gain bodyfat if you have a so-called healthy diet. Now here is where you can use excuses! After years of overeating or just plain poor eating you metabolism is shot. It has endured a lot and it needs a jumpstart! Have you got a 'slow metabolism' or the 'fat gene'? Finding it hard to lose weight? Keep reading and I will tell you how to combat it! 1. You MUST start eating healthy, nutrient rich foods and ditch the refined nutrient poor foods! This is a given but too many people have started eating clean for months and had little or no weight loss. **End Summary** Topics: metabolism]]> fat]]> genetic]]> lose]]> gene]]> how]]> to]]> arm fat]]> muffin top]]>]]> About the Author: ]]> Click below to find out more and download 'The Athletic Approach' F.R.E.E report. ---> http://www.athleticbodysystem.com For social support and a network of like minded people click the link below http://myathleticbodyspace.ning.com Bryan Kavanagh BSc. CSCS

There Is No Such Thing As Toning a Muscle

Mon, 06 Apr 2009 00:00:00 -0400

Training a bodypart for TONE is another BIG misconcepion among trainees! My apologies but i may get a little antagonistic here. . I get angry when I hear the term 'Tone' being mentioned as it misleads so many people! TONE is a BIG misconception! There is no such thing as 'TONING' a muscle muscles either get 1.Bigger 2.Smaller Now i know what your saying. . . 'i dont want big muscles!!!!!' I get that . . women will not get big muscles no matter how hard they try. . unless of course you have a good steroids dealer? do you? Told you i was going to get antagonistic! Women lack adequate amounts of the anabolic hormones men possess: testosterone! So you have nothing to worry about! All training heavy and hard is going to do is make you lean and sexy! Now your muscles may get A LITTLE bigger but you will lose fat at the same time and you will remain the EXACT same size. .just look better?! Sounds good eh? That is what 'TONE' is. . . **End Summary** Topics: Tone]]> toning]]> fat loss]]> weight]]> muscle]]> bingo wings]]> muffin top]]> bellyfat]]> man boobs]]>]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Or log on to his Blog at---> http://personaltrainerdublin.wordpress.com Your lean body coach, Bryan kavanagh BSc CSCS

Gaining Weight For Skinny Guys

Sun, 05 Apr 2009 00:00:00 -0400

Skinny guys are at a genetic disadvantage when training for size and strength. They train harder than anybody in the gym but still get little or no results. In reality it is their fault! The Dont eat enough and train using unsuitable 'old school' bodybuilding programmes. Hard luck! You may not put on muscle as easily as the 300lb wrecking ball in the gym, but you can still make serious progress. . it will just take time and dedication and careful planning. Not unlimited numbers of bicep curls and protein shakes. In order to gain muscle you need to eat big and lift big! Some secret isn't it? You need to eat sufficient calories that you have enough raw materials to adapt and grow. You need to eat enough protein! This one is obvious and if you didn't know that you need to get back to the drawing board! Protein is the building block of muscle. . you would not believe that some people thing a glass of milk and some slices of ham in their sandwich is enough! I hate to burst your bubble but it's not, you need to eat lots of whole protein from natural sources. **End Summary** Topics: skinny]]> muscle]]> building]]> ectomorph]]> genetics]]> build]]> tips]]> arms]]> big]]> ]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Or log on to his Blog at---> http://personaltrainerdublin.wordpress.com Your lean body coach, Bryan kavanagh BSc CSCS

Lift It If You Want To Shift It! Lifting Weights Will Cause Accelerated Fat loss!

Sun, 05 Apr 2009 00:00:00 -0400

Females tend to have many issues with weight, and it's not just how much one weighs on the scale... there are some others too. Here's the 3 main weight issues... 1)How Much You Weigh 2)Afraid To Lift Weights (Pink and Purple Dumbbells and tins of peas DO NOT Count) 3)Obsession with counting calories and WEIGHING Your Food Now I understand that bodyfat percentages, lean body mass and all these terms are confusing but and scales weight is just a number and easy to follow and monitor but it is killing a lot of women's progress. Women are literally giving up their new athletic lifestyle after a mere 2 or 3 weeks because they may not have lost the desired amount of 'weight'. It also baffles me that when asked 'well, how do you feel?' they respond with an enthusiastic 'I feel great and my clothes all fit better'. Whats the problem? Case Sudy: 'Susan has been leading an inactive lifestyle for years, finds it hard to get out of bed, constantly suffers from lethargy and lacks motivation. **End Summary** Topics: fat]]> lose]]> fast]]> loss]]> toned]]> tone]]> bellyfat]]> weight]]> counting]]> ]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

Train Hard or Train Smart?

Fri, 13 Mar 2009 00:00:00 -0400

Are you training really hard and not getting the results you feel you deserve? Are you one of the 1000's of people who cram up commercial gyms and train their guts out in an attempt to shed a few pounds, get healthy, get fit or even gain muscle? Do you 'seek fatique' and try to make sure you can hardly function when you leave the gym/ do you resemble 'bambi on ice' walking down the stairs of the gym? Who wrote your programme? Was he/she a reputable trainer or were they just in good shape themselves? There is a BIG difference! I read an article in The Irish Times that piqued my interest. In not so many words it said that in order to make a real change to our bodies, lose them extra few pounds, shed unwanted bellyfat and lose that arm fat once and for all 'you are going to have to sweat'. The article continued to say that you are going to have to change your exercise routine and constantly challenge yourself. Great! This was the first newspaper article on health and fitness that actually didn't rub me up the wrong way! **End Summary** Topics: lose]]> fat]]> bingo]]> wings]]> bat]]> ballyfat]]> inner]]> thigh]]> leg]]> ]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

Gain Muscle, Lose Fat, Tone Up FAST!

Wed, 11 Mar 2009 00:00:00 -0400

Are you guilty of wanting any of these things? Well I'm afraid I will have to be the bearer of bad news and tell you this just doesn't happen! In the real world things don't happen overnight and anybody that tells you this is lying! 'Lose fat fast' is probably the most popular nonsensical label claim made on the labels of fat loss supplements, and in the dodgy sales copy of some online fitness/fat loss experts. Every week I hear a multitude of excuses from people from every walk of life! Young men wanting to gain lean muscle fast, middle aged women wanting to lose their 'bingo wings' or lose weight from their inner thighs. 'I've been dieting for 2 days and I haven't lost any weight' Just today I received a mail from a traumatised girl who has been dieting for years with no return! Here is a section from her mail: 'Hi Bryan, I have been dieting for years over 20 and still look the same 5'4120 23% bodyfat yes i admit i have tried it all tons of cardio intervals, weight training, low carb, low fat, high protein, carb cycling etc. **End Summary** Topics: lose]]> weight]]> build]]> muscle]]> fast]]> reality]]> how]]> to]]> bellyfat]]> ]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

Healthy Shopping in Dublin. Recession Proof Shopping For Nutrient Rich Foods

Wed, 11 Mar 2009 00:00:00 -0400

Eating Well In the Recession! I work in Northwood Health and Fitness in Santry, Co.Dublin. In my years there, I have noticed many things but among the primary things I've noticed is how much people know about nutrition and weight loss. They have read South Beach and Atkins and know about carbs, fats and proteins. Yet still they fail. Their weight yoyo's and they never make any real progress. I used to get a little confused by this but then I realised it's not their knowledge or their diet in general. It is their inability to do the shopping! 'Huh? Shopping's easy' That's what I thought! But it turns out that people, in their wisdom, know what they should be buying and still they buy the opposite. They know they SHOULD buy veggies and lean meat and minimise grains and sugary processed foods. But still, they persist in buying them! I think it is ingrained into people these days that when they go to the shop they must buy bread and milk. **End Summary** Topics: Shopping]]> cheap]]> recession]]> healthy]]> food]]> nutritious food]]> nutrients]]>]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

4 ESSENTIAL strategies for lean body development! Lifestyle, Exercise, Attitude and Nutrition

Tue, 10 Mar 2009 00:00:00 -0400

OKAY So you want to get LEAN, but you're confused about what you need to do in order to develop a LEAN body. Well here's an acronym I like to use for the word 'LEAN' that you'll find very useful and easy to remember. L - is for Lifestyle E - is for Exercise A - is for Attitude N - is for Nutrition Lifestyle must be addressed. It's not just about exercise and nutrition. Time management, stress reduction, quality sleep and sleep patterns all play a vital role. Exercise is an obvious one. One thing you MUST realise is that you need to STOP 'Working Out' and START 'Training', as there is a BIG difference between the two. People who train do so with a true purpose, a detailed plan and they know what they want and how to go about achieving it. Attitude is crucial. You MUST develop a success-orientated attitude. Failure or quitting is not an option. Become selfish (this ironically isn't a selfish thing to do) and focus on yourself and what you want to achieve. Put YOU first and work on achieving the LEAN body you want. Nutrition is another obvious one. **End Summary** Topics: Lean]]> athletic]]> bellyfat]]> lose weight]]> weight]]> loss]]> personal trainer]]> Dublin]]> lower]]>]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

10 Muscle Building Commandments For Better and Faster Muscle Gain!

Wed, 04 Mar 2009 00:00:00 -0500

Muscle Building Commandment Number 1: YOU MUST LIFT HEAVY! In order for your body to grow you have to MAKE IT. Your body does not know you are 'doing weights' it thinks there is a big ass weight trying to crush you and it has to get it off. If the weight you're using is submaximal your progress will submaximal. Muscle Building Commandment Number 2: YOU NEED VOLUME! Along with lifting heavy you must incorporate a certain amount of volume into your training. In order for your muscle to want to grow it has to be stressed A LOT and REGULARLY! Muscle Building Commandment Number 3: YOU MUST LIFT FAST! Again fast moves come out on top. High threshold motor units (HTMU's or fast twitch fibres) are responsible for lifting heavy, producing power and speed. They are also the fibres responsible for the growth of the muscle! In order to train these units you must LIFT FAST. SPEED IS KING. If you don't and you lift slow you risk training your slow oxidative (slow twitch) fibres. These fibres have minimal potential for growth. You are wasting your time. Muscle Building Commandment Number 4: YOU NEED PROGRESS! **End Summary** Topics: uild muscle]]> muscle gain]]> bigger muscles]]> more muscle]]> body building]]> muscle growth]]> leanness]]> abs]]>]]> About the Author: ]]> Bryan is a health and fitness expert based in Dublin, Ireland. For years he has helped people achieve their physical and athletic potential. To learn more about lean body development and social support log on to Bryan's network -----> http://myathleticbodyspace.ning.com Your lean body coach, Bryan kavanagh BSc CSCS Click on the link below to get your free report! http://www.athleticbodysystem.com

How fast should I lift?

Wed, 04 Mar 2009 00:00:00 -0500

Monitoring your lifting speed is possibly the most important part of resistance training! A common question among trainees is: 'How fast should I lift?' The speed you lift the weight/ tempo you use is the primary factor when addressing your goals even if they are fat loss, muscle gain, sports performance or conditioning. It is important to note that you can use the same weight and increase the tempo of an exercise to make it harder as a mode of progression before adding reps/sets to their programme. Force = Mass x Acceleration You can use the same weight on an exercise (for example a bench press), but if you accelerate it faster, then you essentially work harder/produce more force! What makes tempo so important is that it determines the outcome the person gets/goal they achieve. A recent study carried out on 2 groups of people revealed some interesting results. They lifted the same percentage of their maximum strength, the same exercise selection and the same set/rep scheme. The only difference was; group 1 were instructed to lift explosively in the concentric phase and 'control' the eccentric phase. The other group were given the generic 4-0-2-0 tempo. I.e. **End Summary** Topics: lifting]]> speed]]> time under tension]]> fat loss]]> lose fat]]> weights]]> sports]]> performance]]>]]> About the Author: ]]> Click below to find out more and download 'The Athletic Approach' F.R.E.E report. ---> http://www.athleticbodysystem.com For social support and a network of like minded people click the link below http://myathleticbodyspace.ning.com Bryan Kavanagh BSc. CSCS

Long Term Weight Loss

Wed, 18 Feb 2009 00:00:00 -0500

The term 'I'm on a diet' really gets to me. In its very nature it is suggesting that the outcome is only temporary! I've noticed that the outcome of the diet is always 'I want to look good for the wedding'? How about 'I want to look good, all the time!' 'Dieting' is over rated anyway! Now i am going to be real with you. How many calories can you possibly restrict from your diet? 100/day? 200/day? How many calories can you possibly burn in a workout? Same again? Well let's do the math. . 200 kcals per day calorie restriction plus 200/day burned during workouts 400kcals per day for 7 days = 2800kcals. Now in fat terms, thats only 310grams. . Now that is not considering the fact that your metabolism will slow due to caloric restriction through the week. I know it sounds harsh but if you want to lose FAT long term you have to adopt the lifestyle and you are in it for the long haul. There are no quick fixes, no fast diets! **End Summary** Topics: weight]]> fat]]> loss]]> easy]]> losing]]> lifestyle]]> training]]> overweight]]>]]> About the Author: ]]> Bryan has helped people from a wide range of backgrounds achieve their physque goals in record time. To find out more click the link below: ---> http://www.athleticbodysystem.com For social support and training and nutrition tips log on here----> http://myathleticbodyspace.ning.com

Making Weight For Boxers

Sun, 25 Jan 2009 00:00:00 -0500

In order to make weight for fights boxers and martial artists often have to perform radical extrmem measures to make weight. Methods like training in steam rooms and saunas and dehydration techniques can be avoided/minimised using a few simple techniques. . . First things First. Sweating does not mean you are losing fat. You are losing 'weight' on the scales; affirmative, but you arent losing fat and as soon as your replenish that water i.e. drink something you are back to square one. . minus the time you just wasted. Secondly we have agreed that water weighs something! yes? Well then why is it i see dedicated fighters starving themselves for the hours up to the weigh in. .doing saunas and steam rooms only to gulp down a load of water afterwards?! huh? Contradictory? I think so! Ok i got on a bit of a rant there but it applies to you too! If you are going to weigh yourself it must be 1. Same time of day 2. Same day 3. Under the same conditions 4. In the same clothes (clothes optional) 5. Same scales Its all about repeatability! ALL of the circumstances have to be identical! **End Summary** Topics: fight]]> make]]> weight]]> weigh in]]> lose weight]]> lose fat]]> fighting]]> fighter]]>]]> About the Author: ]]> Bryan Kavanagh Bsc CSCS This is only a help on the day prior to the weigh in. . but to find out more about losing FAT and not WEIGHT click on the link below. ----> http://www.athleticbodysystem.com

Your Body Assessments

Thu, 22 Jan 2009 00:00:00 -0500

In order to make progress you have to start somewhere. No point setting out if you haven't got a record of where you started? You have nothing to compare your progress too! Any body transformation DOES NOT just happen before your eyes and as a result many trainees become disheartened because they cannot 'SEE' any changes. Okay maybe there are no apparent changes other that a pound or two less on the scales. But wait. . if you had a picture or a measurement of the old you it would enable you to REALLY see the changes no matter how small. In Order for 'Before and After' photos to be successful and accurate tools they must be repeatable! By that I mean don't compare yourself when you were wearing a coat and you were up a tree or something. Take some DELIBERATE photos. Take them in the same place, same room, same day of the week, same time of day, wearing the same clothes and after eating and drinking the same amount that day! EVERYTHING must be the same! **End Summary** Topics: Weight Loss]]> Skinfolds]]> Skinfold]]> measurments]]> girth measurments]]> body]]> transformation]]>]]> About the Author: ]]> Bryan Kavanagh For more information on assesments and fat loss click on the link below! http://www.athleticbodysystem.com

High Intensity Exercise Makes You Burn Fat More Efficiently

Tue, 20 Jan 2009 00:00:00 -0500

High intensity exercise involves alternating between high-intensity exercise and easy recovery periods. It will not only burn calories in record time but it will also make you better at burning fat in subsequent workouts too! New research from the University of Guelph in Ontario shows that it also increases the amount of fat you burn during your OTHER workouts too. The Study involved women cycling for four minutes at 90% of their max. They done this ten times with two mins rest between each four minute interval. After doing these hour-long workouts (called HIT for high-intensity training) every other day for two weeks, the women used 36 percent more fat for energy during a low-intensity 60-minute ride than they did before the study. Intervals improve your ability to use fat for fuel. Make every other cardio session a HIT routine and you'll amp up the burn of your lower-intensity workouts, too. And I know what the HIT training skeptics are saying 'but you have to work in the 'fat burning zone' well we're telling you to exit the fat burning zone immediately! >30% max HR work is not only time consuming and counter productive its BORING!! **End Summary** Topics: high]]> intensity]]> interval]]> training]]> intervals]]> fat]]> burning]]> training]]> cardio]]>]]> About the Author: ]]> For more information on HIT or to discover how to perform these exercises in a structured and efficient manner click on the link below! http://www.athleticbodysystem.com For sample sessions click on the link below http://myathleticbodyspace.ning.com

How Effective Is Your Cardio Workout?

Sun, 18 Jan 2009 00:00:00 -0500

What if you were performing those hours of cardio for nothing and it was actually causing you to gain weight? I appreciate and wholeheartedly agree that LOW intensity (>30%) WALKING will primarily burn fat. But when you think about it you are only burning energy 30% more than if you were at home or at work?! Not very productive is it? Why did you go to the gym? Walk OUTSIDE! It's nicer out there! If you are serious about burning fat and developing the lean athletic look, go to the gym to TRAIN. Sorry ladies, but this also means staying out of the aerobics studio and away from the bums and tums toning classes. You have real work to do if you truly want to develop a lean and sexy feminine physique, and becoming a cardio queen and doing those aerobic classes and bums and tums classes at your local gym just don't cut it. Low intensity exercise has two uses in my opinion. . active recovery (from an intense session) and performing everyday activity. Going to the gym to perform low intensity 1 hour+ long walks is inherently WRONG! Think about it. . . **End Summary** Topics: fat loss]]> cardio]]> high intensity exercise]]> bellyfat]]> love handles]]> weight]]>]]> About the Author: ]]> In the Athletic Body System we outline dozens of types of fun and intense workouts that will help you turn your body into a lean fat burning furnace. Just click the link below to find out more! ---> http://www.athleticbodysystem.com Go on Click it!

Fat Loss Made Easy With These 5 Training Tips

Thu, 15 Jan 2009 00:00:00 -0500

Fat loss can be a really frustrating, slow and boring process. You think you are doing it all correctly but you have been leaving out a few things. Your progress seems SLOW. Now it doesn't have to be. Have you ever wondered what you can do to speed up and accelerate the fat loss process??? Have you ever stopped to think about the training methods you use and if what you are doing is responsible for the lack of progress or the slow progress you're making? Take a look at what you are presently doing in your training. Is the majority of the work you do performed at low intensities? Do you lift light weights? Do you lift slowly? Do you move slowly? Try adding a little 'speed' into your training and then maybe you will see your fat loss speed up too. I come from an athletic training background and from what I have seen they are the leanest athletes on the planet. They spend the majority of their training time performing activities which require them to train with intensity and speed. They train for performance, what sport rewards sluggish movement? **End Summary** Topics: fat loss]]> muscle gain]]> planning]]> workout]]> lose]]> tips]]>]]> About the Author: ]]> Click below to find out more and download 'The Athletic Approach' F.R.E.E report. ---> http://www.athleticbodysystem.com To join the Athletic Body Social Network click below! http://myathleticbodyspace.ning.com

Say NO

Sat, 06 Dec 2008 00:00:00 -0500

The number one thing you need to say no to is society itself! You need to say NO to the everyday 'socially acceptable' things that are definitely affecting your progress! I may recieve some hate mail on this subject but, this is what i believe, feel free to disagree. Now this quote does not only relate to time management! It relates to your body too! I know it sounds cheesy but in order to attain and/or maintain a lean physique you must say NO to a few things along the way. Things that hold you back! Society - The number one thing you need to say no to is society itself! Now I am not saying you sit on your own in your room and eat broccoli and do push ups all day, I am simply saying that you need to say NO to the everyday 'socially acceptable' things that, well shouldn't be socially acceptable! I am going to reveal MY views on the situation, feel free to disagree! During my recent stay in Las Vegas I saw a lot of gluttony, stagnation and LAZINESS. I saw people in restaurants eating WAY TOO MUCH! **End Summary** Topics: lifestyle]]> laziness]]> time management]]> greed]]> gluttony]]> health]]> fitness]]> weight loss]]> fat]]>]]> About the Author: ]]> Log on to http://www.athleticbodysystem.com for more information on lifestyle management! You can follow Bryans Blog here and pick up small heath and fitness tips at: http://athleticbodysystem.blogspot.com

Earn Isolation

Wed, 03 Dec 2008 00:00:00 -0500

I want to touch on a very sensitive subject. Isolating muscles while training versus training heavy and in big compound movements has always been at the centre of controversy. For example on 'Bicep day and Abs day' doing about four different curl variations followed by some crunches. Here's my first problem; dedicating an entire day to such a small and comparatively weak muscle just doesn't sit right with me. Look at the following two resistance training sessions: Session 1: (Isolation Based) Barbell Bicep Curls Dumbbell Hammer Curls Barbell Reverse Curl Dumbbell Alternating Curls Session 2: (compound Movements) Pull ups (pronated grip/ Palms facing away) Chin ups (supinated grip/palms facing you) Parallel grip Chins (palms facing each other) Isolating a muscle is inherently WRONG it doesn't happen in real life and doesn't make sense from a physiological standpoint. Your body works in patterns of movement it never isolates! Going against your natural coordination pattern and lifting sub max weights is just silly! Look at the session number 1 . . massive 'pump' right? 'oooh yea I'm hitting the biceps from every angle'. **End Summary** Topics: muscle build]]> gain muscle]]> bicep curls]]> isolation]]> bigger muscles]]> weight]]>]]> About the Author: ]]> For more great training, muscle building, fat loss and lean body development secrets log onto my website below: Bryan Kavanagh BSc CSCS 'Athletic Body System' http://www.athleticbodysystem.com

The Abs Formula

Tue, 02 Dec 2008 00:00:00 -0500

We all want to possess killer abs - male or female, young or old. What myths are out there about developing athletic abs and what do you really need to do in order to develop a lean and defined midsection? Below I have listed the four key ingredients you will need in order to develop a killer midsection and I have listed them in order of importance. You might be surprised to see that ab training is listed last. The four key areas that need to be addressed are: 1. Nutrition 2. Resistance Training 3. Metabolic Training 4. Abdominal Training Ingredient 1: The Importance Of Nutrition In Developing Lean Six-Pack Abdominals They say that your abs are made in the kitchen. Well I like to think that the recipe for developing lean abs begins in the kitchen. However, there are other ingredients you will need in order to cook you up a set of lean abs, but let's focus on the importance of nutrition here. You cannot get your abdominals to stand out and trim your waistline, unless you address the area of nutrition. **End Summary** Topics: abs]]> ab muscles]]> abdominal]]> 6]]> pack]]> lean]]> belly]]> fat]]> midsection]]> ]]> About the Author: ]]> Log on to http://www.athleticbodysystem.com For more! Or You can follow Bryan's Blog here! http://athleticbodysystem.blogspot.com

HIT The Fat Loss Accelerator

Sat, 29 Nov 2008 00:00:00 -0500

Training for fat loss has a stigma attached to it that it is a rather slow and time consuming process. Fat loss is associated with endurance type training and calorie restriction. If you perform endurance exercise fro fat loss your results are going to be exactly that. . an endurance event! Have you ever wondered what you can do to SPEED UP and accelerate the fat loss process or stopped to think about the training methods you use and if what you are doing is responsible for the lack of progress or the slow progress you are making? Let Us Introduce You To The Fat Loss Accelerator! HIT - High Intensity Training: I come from an athletics training background and have observed that they leanest athletes spend the majority of their training time performing activities, which require them to train with intensity and move their bodies or body parts at high speeds. Even when they do slower activities, such as static type lifts in the gym, they will still aim to explode the weight up, or they may do some explosive exercise afterwards. They will rarely be found training using slow movements. **End Summary** Topics: Fat Loss]]> HIT]]> high intensity interval training]]> EPOC]]> Training]]> bellyfat]]>]]> About the Author: ]]> Log on to http://www.athleticbodysystem.com for more information! Or you can follow Bryans Blog here: http://athleticbodysystem.blogspot.com