Photo from: The Starting Five

Football season is around the corner and it’s time to get “in the mood” for the pigskin.  Though most folks around here want to get big, we can’t ignore the fun alternatives to cardio.

I know that getting into “football shape” is far different than bodybuilding, but that doesn’t mean that we can’t take our favorite sport and make it into a workout.  Some of these exercises may already be in your repertoire, but they’re worth a look.

If you want to take some of these exercises and modify them to your tastes or needs–go ahead!  We want you to reach your goals and have fun at the same time.  Sometimes you can run to the gym and slam weights all day and sometimes you need a light-hearted breather.

Consider football your breather.  An escape.  Start working out as if “toe meets leather” on Sunday and you’ve got to be there!

Strength For Football Players

Photo from: Team Andras

Football players need a little speed and some “explosive power” off the line.  However, they achieve those things partially through weightlifting.

This routine is supposed to be done on Monday, Wednesday, and Friday, but you can increase the frequency if you like puking.  Also, you can increase the reps if you can handle it.

Though some football players are big, they aren’t as big as you want to be.  So, use their tips and tools to build large muscle groups.  You’ll get bigger and feel better.  “Explosive power” in real life translates to more energy and feeling better about yourself.

Don’t forget to use a weight you can handle.

Football Strength Routine

Squats–4 sets.  12 reps, 10 reps, 8 reps, and 8 reps.

Upright Row–3 sets of 8 reps.

Pull Up With Wide Grip–Do this exercise until you max out.  Because the grip is wide you may find it more challenging than lifting.

Incline Bench Press–4 sets.  12 reps.  10 reps.  10 reps.  8 reps.  Find a bench that is inclined up towards the weight.  Perform the press as normal.

Close-Grip Bench Press–3 sets.  6-8 reps each.  Be sure that you are using comfortable weights and that you find a spotter.  With your hands close together the weight becomes harder to manage.

Military Press–3 sets.  8 reps each.

Standing Barbell Curl–3 sets.  8 reps.  6 reps.  6 reps.  This not your chance to go “meathead” on us.  A controlled barbell curl stretches the muscle and provides better definition than going “kamimaze” on the weights.

Decline Dumbell Sits–3 set.  Do this exercise until you max out.  Lay down on an incline bench with your head pointing towards the floor.  Hold a comfortable barbell in each hand.  Perform a sit-up while pushing your right arm across your body.  Alternate sides until you max out.

Aerobic vs. Anaerobic Exercise

Photo from: Football Strength Program

Some folks would contend that football is an anaerobic sport.  However, Receivers who run “Post routes” and Running Backs who are breaking for an 80-yard TD run are clearly getting an aerobic workout.

Linemen who grapple at the line–they are getting an anaerobic workout.  In fact, many people argue that there is no need to have an “aerobic base” to bodybuild on.

Those who do not believe in an “aerobic base” would suggest that you do multiple “short bursts” anaerobic activities with equally short rest periods.  This would be similar to a “Strongman Workout”.

Try some of these exercises to get the “Strongman” feel and avoid cardio–if that’s your goal.

Africa Stone(Sandbag)–Bear hug a sandbag and carry it a predetermined distance–20-30 yards.  Drop the sandbag, rest, and repeat.

Sledgehammer Swing–Swing the sledgehammer over your head and slam it onto a flat surface as if you’re driving a stake.  Only take a break long enough to swing the sledge back over your head.  Keep working until you max out.

You could do general exercises as well.

Jumping Jacks–Do fast bursts of jumping jacks until you max out.  Take a breather and repeat.

Side-Shuffles–Shuffle as and as fast as you can to the left.  As soon as you run out of room go back to the right.  Continue until you max out.  Take a short breather and repeat.

Backpedaling–Backpedal as fast as you can until you run out of room.  Take a short breather, turn around, and repeat.

Preventing Dehydration

Keeping hydrated will help this kid get big. Photo from: Mom's Team

Dehydration is a serious business in football training.  With athletes dying every summer during workouts it’s no wonder that keeping hydrated has become almost a national concern.

It’s smart to take advice from football coaches when it comes to hydration.  Most bodybuilders work out inside.  Air-conditioned gyms give many people a false sense of security.

Even when it isn’t hot–or doesn’t seem hot–your body is still becoming more dehydrated by the second.

As you work out the volume of blood in your body increases–because your heart is pumping more.  Over time this decreases the amount you sweat.  So, your internal body temperature rises.

Something has to replace the fluids that are leaving your body, and something has to keep your body cool enough to function properly.  Killing yourself in the gym will only prevent your workouts from being effective.

“Football people” recommend replacing fluid and electrolytes with sports drinks.  However, they say that you need a certain volume of fluids in relation to your overall workout time.

Prior to your workout you should consume 450-600 ml (15-20 oz) of fluids to have your body ready to workout.  This way you are not fading early in your workout.

Every 15 minutes during a “football workout” you will need to consume 200-300 ml (7-10 oz) of fluids.  Since this is for an “outdoor workout” you may be able to reduce your “indoor fluid consumption” but you still need to get fluids every 15 minutes.

Remember, even if it doesn’t seem hot or you don’t feel “bad” your body needs fluids to keep your workouts effective.

When your workout is complete you want to replace all the fluid you lost so that your muscles can recover from the workout.  720 ml (24 oz) or more of fluids will help your body recover and prevent dehydration.

The worst thing in the world is getting to the end of this workout and “falling out” because you weren’t properly hydrated.

Take the football workout as a challenge, and get ready for football season.  “Getting big” just got a little more fun!

Additional Reading on GenXXL:

• Warm Weather Exercise Tips
• HIRT Brings the Hurt
• Welcome to the World of SportAerobics

Photo from: Dime Mag

Corrective Exercise is a recent trend in fitness that doesn’t focus solely on “getting in shape” or “getting big.” The program is much more specific and can lead to great gains.

Because folks like Amar’e Stoudemire are pretty big dudes, it makes sense to bring up any training program he undertakes. However, since corrective exercise can work for anyone,  we’ll also talk about the program as a whole.

Corrective Exercise is focused. Former Mr. Universe Dave Draper explains that it “broadly refers to specific exercise or stretches to target a defect in a person’s physical movement.” Corrective Exercise aims to “correct” the situation.

Some exercises are great for basketball players—especially those who are huge, like Amar’e—and those exercises may also benefit anyone who is looking to get big. Plus, your “pick up” game might improve as well!

You can take yourself through a corrective program or get “tested” by a professional trainer. The goal is to balance your body and put yourself on firm footing to have the symmetry you’ve been looking for.

As opposed to “pushing through” and “maximizing reps”, Corrective Exercise wants to balance your body.  It is aimed at finding deficiencies in certain muscle groups and bringing them up to par.

Amar’e Undergoes a Test

Photo from: Oddjack

Phoenix Suns Head Strength and Conditioning Coach Erik Phillips diagnosed Amar’e in a unique way.  He had Amar’e do a squat with his arms overhead.  Then he had Amar’e do a one-legged squat with his hands on his hips on each side.

The purpose of this test is to get multiple photographs from as many angles as possible. Comparison of these photographs will give you—or your trainer—an idea of how balanced your body is.  Photographs of the body in motion will reveal deficiencies that the naked eye will never catch.

The corrective exercises prescribed are designed to balance “overworked” and “under-worked” muscles. If you do work that over-emphasizes your right side then your right arm will be stronger than your left. If you’re left-handed, then the opposite may be true. The test will tell the tale.

Even though the test is very short it tells you everything you need to know.  Careful scrutiny of the photographs will constantly reveal new areas that you can work on–assuring that you’ll never get bored.

With Amar’e the test results were very specific.

Arm Overhead Squat:

Phillips observed that Amar’e’s feet turned out, his knees moved outward, and he leaned forward quite a bit. Those tendencies can be translated into a diagnoses and routine to correct the imbalance.

Because his feet and knees turned out, the deficiency was diagnosed as imbalanced abductors.  When Amar’e was leaning forward, the deficiency was diagnosed as weak glutes/erectors.

During a single-leg squat, Amar’e leaned forward again and his knees moved inward. Phillips diagnosed that as tight abductors and a lack of hip stabilization.

Phillips has given a nice—and basic—method of testing ourselves, but what do you do next?

Corrective Exercises for Basketball

Photo from: Alex Allan Integrated

This a selection of exercises that Erik Phillips designed to “correct” Amar’e Stoudemire’s imbalance.  However, because many of the deficiencies are common among basketball players, they might help you too!

Calf Complex
Sit on the floor with a foam roller under your calf.  Roll up and down the muscle to release tension.

Adductor Complex
Lie on your stomach and place your leg out to the side. Place the roller underneath your leg and roll from knee to groin. Exercise both legs in like manner.

Piriformis Stretch
Lie on your back, and bend your right leg to cross it over your left leg. Place your left hand on the outside of right knee and slowly pull your right leg towards your left shoulder. Do the exercise slowly until you feel it in your glutes—then change sides.

Kneeling Flexor Stretch
Kneel on your right knee and place your left leg flat on the floor. Tighten up and rotate your pelvis until you feel tension. Next, you can raise one arm and rotate your torso. Rotate back and then rotate to your other side.

Standing Hamstring Stretch
Place your right foot on a chair or step in front of you. Angle it toward left leg and lean forward until you feel tension in your hamstring. Rinse and repeat!

Remember, these exercises don’t take long to do, but they will help balance your muscles. Test yourself every now and then to make sure you’re making progress. Corrective exercises should nearly eliminate your deficiencies.

It’s true that these stretches and exercises were “prescribed” to Amar’e, but anybody can do them and see some benefit.  Corrective exercise is the next wave of fitness—so try some popular ones yourself.

Some Popular—and Common—Corrective Exercises

Photo from: Spider Sports

Gluteal Roll
Sit with your butt directly on the foam roller. Place one leg on your other knee. Roll onto your glutes until you find a tender spot. Keep rolling in the tender area to relieve tension. Change sides and repeat.

Stability Ball Squat
Place a stability ball against the wall and lean against it with your mid-back. Squat down—keeping your knees over your ankles. Flex your glutes and stand up until your knees and hips are straight.  You’re simply rolling the ball up and down the wall.

Single-Leg Balance Reach
Stand on one leg. Draw your abs in and extend your raised leg backwards. Tighten your glutes, quad and calf. Hold it for two seconds—then bring your foot back to your body.

Push-up with Rotation
Do a push-up. When you get to the top of the push-up, raise one arm up in the air. Bring your arm back down and complete the push-up. Alternate arms as you complete a series of 10 to 20 push-ups.

Any of these corrective exercises could be beneficial to you, whether you play basketball or bodybuild.  Symmetry is key to the effectiveness of your workouts. When you “correct” your body and take the pressure off one side, you’ll feel less tension.

Less tension equals better workouts. Better workouts equal better results. Better results are what we’re hoping for you!

Additional Reading on GenXXL:

• Dwight Howard’s Workout: From Skinny to Superman
• Breaking Down Men’s Fitness: “25 Ways to Get Stronger Now”
• Is CrossFit Fit For You?

Photo from: Fitness and Diet Reviews

I know, I know, you’re a bodybuilder. You don’t want to hear about doing cardio. But here’s the thing: if you want to get really cut, you’ve got to get really lean. Along with diet, cardio is the way to get to your ideal physique.

I’ve been in the “I hate cardio” camp before, and it was easy to justify because I was doing two 2-day splits in the weight room. What I hadn’t taken into consideration was that, even though I looked pretty hot, I was a little puffy still.

Even more than that, I realized that I had to maintain my heart health so I could stick around to see my kids grow up, and get to an age where it would be acceptable to talk about whippersnappers and the good old days.

As much as we all want to look amazing, we all know that that alone is useless if we don’t have good overall health. If you have the physique of a Greek god(dess) and a strong, lean heart muscle, you’re going to be the envy of the gym for decades to come!

What Is HIIT?

Photo from: Business Week

HIIT stands for high intensity interval training. Before you bow out of this article, let me entice you with this little gem: you can do your cardio work, start to finish, in 20 minutes. That includes warm up and cool down. I know, I know, unbelievable.

No more slaving on the bike, managing as much resistance as possible until you start hallucinating. No more mind-numbing hours walking on the treadmill.

If you’re cutting, you want to burn as much fat as possible. If you’re bulking, you want to minimize your fat gains. If you’re maintaining and want to surpass your previous aerobic and anaerobic thresholds, you need to shake up your workout. All of these are great reasons to do HIIT.

When you look at soccer forwards and basketball guards, they’re usually the leanest guys on the team. That’s because they spend most of their respective games in moderate motion, followed by periods of anaerobic work. That, in a nutshell, is what HIIT is.

Periods of moderate activity are followed by short bursts of intense activity. You’ll alternate those periods for mere minutes and, in so doing, burn up to nine times more fat than those who maintain a consistent elevated heart rate throughout a 20-60 minute workout.

Who Should NOT Do HIIT?

Photo from: That Girl Kate

Those who are obese, or even particularly bulky lifters who are not accustomed to cardio might want to skip HIIT because of the sheer stress on the joints.

If you have heart problems, lung issues like asthma, or any other chronic diseases like diabetes, you may want to stay away, at least until you’ve got clearance from your medical professional and your disorder is well controlled.

Finally, if you’re lifting six days per week, you just don’t have time to do cardio. I don’t honestly believe that most people benefit from from lifting that much, but if you’re doing it, you likely know what you’re doing and exactly why.

How to Work HIIT into Your Routine

Photo from: Vibrabody

Last time we talked about “high intensity” training, it was resistance training, or HIRT. These two forms of exercise dovetail beautifully and accomplish your workouts in one quarter to one half the time you’re probably taking now.

If you’re looking to maintain, do HIIT two days per week and one longer steady cardio session. You do HIRT two days per week, and won’t need to do any full body resistance training (RT) like a traditional builder would do. Take the other two days as rest days.

If your priority is to keep your gains and drop fat, you’ll do one day of HIIT, two days of full body RT, one day of HIRT, and three days of rest.

Finally, if your goal is to gain muscle, you’ll want to do one day of HIIT or low and slow cardio, three days of full body RT, two days of HIRT, and one day off.

HIIT for Cardiovascular Endurance

Photo from: Catapult Fitness

You’re in maintenance mode, that short, blissful period of time when you’ve come off of some big gains (and hopefully a few new personal bests) and aren’t dieting down for a competition or beach vacation. It’s the best time to be a bodybuilder, when you’re off the crazy cycle!

Your best bet for a HIIT workout is either on the road or on the treadmill. Since the mercury is creeping up toward 100 degrees and it’s still June, I opt for indoor running. That, combined with the fact that you can’t trick the treadmill once you set it, are the best reasons to hightail it to the gym.

The easiest HIIT workout for you is alternating 30 seconds of moderate jogging with 30 seconds of all-out sprints. When I say sprints, I want your heart left on that machine. If not your heart, at least the gastric remains of your last meal, if you get my drift.

The first two weeks, do eight minutes, meaning that you’ll do eight jogs and eight sprints. The following two weeks, add two minutes, or ten jogs and ten sprints. Generally speaking, you’ll max out at 15 minutes of HIIT, though some people (who are certifiably nuts) like to go up to 20 minutes.

HIIT for Cutting

Photo from: Healthy Influence

You’re already in the worst part of a bodybuilders phases, and I’m sure you’re grumpy because you’re not eating any carbs. Believe you me, I have no desire to make you want to throw plates at my head.

The good news is that even though you’re in cutting mode, you don’t have to slave away on the machines for hours to shed fat. You can put in the same amount of time as the maintenance jerks and get some amazing fat-melting results.

Instead of jogging during your 30 second recovery periods, you’ll walk briskly. You’ll still have to leave everything you’ve got on the mat during your sprints, but at least you get the joy of walking instead of jogging as you gasp for breath.

You’ll do eight minutes in alternating 30 second intervals for the first two weeks, ten minutes the second two weeks, 12 minutes weeks five and six, and 14 minutes for the final two weeks.  If you’re still cutting after eight weeks, well, I just feel sorry for you.

HIIT for Bulking

Photo from: Tumblr

Oh yeah, you’re living the high life. Eating carbs, lifting heavy, sleeping a lot, yours is one good life. It’s probably the reason that most serious lifters stay in the sport, getting to live like “normal people” when they’re in bulking mode. Well, if normal people eat 5,000 calories per day, that is.

Anyhow, back to your workout. You’re already cruising, but when your goal is to add muscle mass while keeping fat gains to a minimum, you’ve got to be serious about your cardio.

Since these workouts are shorter to prevent muscle wasting, you’ve got to give every ounce of guts you’ve got. Seriously, I know you want to spend as little time as possible cutting later, so be sure to put everything you’ve got into these short workouts.

You’re going to alternate a light jog and an all-out, gut wrenching, Chariots of Fire style sprint to the end. Since this workout is only five minutes worth of 30 second intervals for the first two weeks, you don’t have time to slack, cream puff.

Add two minutes every other week, but don’t exceed fifteen minutes no matter how long you’re bulking. It is best to stay between 9 and 11 minutes, but of course that depends on how big you’re looking to get in this phase.

Final Thoughts

Photo from: Troy Havard

If you’re not into running, you can alternate your walking/light jogs with jumping rope.  Personally, I can barely manage not to trip over the rope, much less skip Rocky style, but if that’s your thing, it’s a fantastic workout.

Be sure to jump as fast as you can in your intervals. If you have the balance, coordination and desire, single leg lumping is fantastic for getting the heart rate up into the stratosphere.

Double-high knees will accomplish just about the same work without as much risk of bashing your head into the mirror and looking like a total idiot, but to each his own.

You can also manage to do your high intervals on an elliptical, a recumbent bike, or an erg/rowing machine.  So long as you remember to go light in the breaks and “go to the mattresses” in the sprints, you’ll have yourself a fantastic fat-blasting workout!

Additional Reading on GenXXL:

• HIRT Brings the Hurt
• Cardiovascular Exercise Burns Off Fat
• The Primal Lifestyle: Exercise

Photo from: Women's Health

Have you ever finished having sex with your partner and felt a burn? Make no mistake, I am talking about the burn in your muscles not in your genitals.

If certain sexual positions are done correctly you can receive the benefits of an actual workout.

“Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it.”

This quote on exercise was given to us by the Greek philosopher Plato. I doubt he was referring to sex with this bit of common sense that has been passed along the ages, but it definitely applies to sex workouts.

The following tips will not only give you a physical bump, but may also increase the amount of sexual activity you’re partaking in. However, none of these activities will be done without the proper stretching techniques.

Valuable Love Making Muscle Stretches

Sex has to be the best way to workout on the planet.  If for some reason it’s not for you,  you should try some these positions and tell me if you still feel the same way.

Just like any solid workout, stretching before and after is vital to the body’s performance and progress when exercising.  What are three great areas to target before engaging in one of these sexual workouts?

No. 1 Groin Stretches

These are especially helpful for women to keep the hips and pelvic area loose and flexible. For a woman to stretch this area she should lay on her back bringing her heels into her groin.  Then slowly spread her legs down towards the floor applying slight pressure on her inner thighs with her hands.

For men it is nice to have your woman help and maybe even lead to a little arousal or foreplay.  Men should lay on their backs with their feet pulled in towards their groins, with their knees pointing to the ceiling.

The woman should kneel in front with her legs straddling by both ankles to hold the position. Finally press gently on his thighs slightly above his knees until he feels the stretch in his hips and groin. Hold this stretch for 30 seconds.

No. 2 Quad Stretches

To get a quality stretch on your quads you are going to do the hurdlers stretch.  For this sit on the floor or bed and bend your legs at the knees so your toes are pointed directly behind you.  Then slowly lean back until you feel the stretch in your thighs and ankles. Make sure to hold this for 15 – 20 seconds and repeat 2 – 3 times.

One modification for people with any type of knee injury is to try this stretch while standing up. Pull your heel towards your buttocks while keeping both knees together. This modification helps reduce any stress on the knee.

This stretch is very important for whose ever on top. Ladies, later I will introduce you to the benefits of one of your mans favorite position for you to be in and this stretch will come in handy.

No. 3 Lower Back

Stretching your lower back is so important for people with back trouble or those who intend to get really freaky. This exercise is simple, but really helpful. Lay on your back, bring your leg to your chest by bending it at the knee and pulling into your chest with your hands.  Bring your leg down slowly and repeat this with the other leg.  After you have done both legs separate, bring them up together and hold for 30 seconds.

Now that you have the knowledge on how to get limber for love making, lets learn how to make your body keep yearning for a burning.

Wheelbarrows Just Got Better

Photo from: Veoh

The wheel barrow position is just like you would imagine it. The woman starts from the push-up position. The man grabs her by her thighs elevating her pelvic area to comfortable position creating the appearance of wheel barrow.

Now that the woman is elevated to the push-up position she will receive a workout to her triceps area, chest, and also to her abdomen.

The man will receive a great bicep workout from holding her. Also, when the man starts to do his thrusting he will receive abdominal and back workouts.

This is not an every time position, but will provide results if you mix it into the rotation. Men, — one suggestion –  if you want to continue this sexual position, don’t drop her on her face.

Ride’em Cowgirl or Lotus

Photo From: Seks.nl

Ladies these two are for you. Men if you find your women complaining that being on top is too much work let them know the benefits. Then you can just kick back and enjoy the show.

For these sexy time exercises men sit down (Lotus style) or Lay down (Cowgirl style) on the bed and women sit on top. For Lotus style the next thing women should do is wrap their legs around the man.

At this point women, use your arms and legs to move up and down from either position. By doing this women will receive a great workout for their legs and arms which is more fun than spending that extra time on the elliptical.

Also for an extra bonus for women, I have heard it is sometimes easier for women to climax on top. Ladies if you need something done right, you might just have to do it yourself.

Maximize the Missionary Position

Photo by: Fitness Magazine

The missionary position is the most common style – most likely you had sex like this for the first, wonderfully confusing, short experience.

Men mainly get the workout on this one in their abs, arms and legs depending on how long they can hang.

Women looking for a workout from this position should stretch your back, and then arch it when you can and tighten your abs. SheKnows.com compares it to doing Pilates in bed.

Patti Britton, author of “The Art of Sex Coaching”, talks about a woman strengthening her core from applying this method.

“You can strengthen your core by focusing on pelvic lifting using your core, not your lower back. That’s where women tend to get stuck – they tend to rely on their lower back to give them propulsion.”

“She Knows” also recommends for women looking to push it f arther, they should tighten their Kegel muscles.

Steamy Shower Scene

Everyone has seen the scene in the movie where the woman joins the man in the shower and he hoist her up, pushes her against the wall and gives her some sweet lovin’.

The standing sexual position for a man is an amazing arms, shoulders, back and legs workout that you must be in top shape to perform.

For a woman this “hop on and ride it” position can also have its benefits.  The woman has to have strong upper body strength to hang on while he rocks the boat.

With these tips you can now give your body pleasure and a workout in one activity.  For all you single people out there who have friends with benefits, now you can have an exercise partner with benefits too.

Additional Reading on GenXXL:

• Sexy Sizzling Summer Beach Body
• Optimum Sex Length: 3 to 13 Minutes?
• Breaking Down Men’s Fitness: “25 Ways to Get Stronger Now”

Photo Courtesy of ContraCostaBootCamp.com

High Intensity Resistance Training, also known as HIRT, is a different kind of strength training, and it’s making waves.  Bodybuilders are finding that adding one or two days of HIRT in place of their usual split is resulting in a leaner look and lower body fat.

Whether you’re cutting or bulking, you can use HIRT to elevate your basal metabolic rate (BMR), keep muscle while you’re cutting, minimize fat gain during bulking, and gain muscular endurance.

The Basics

Photo by Greg Westfall

HIRT is sometimes called interval training, but that’s easily confused with High Intensity Interval Training (HIIT), which we’ll discuss soon. Other times it’s called circuit training. In CrossFit, it’s often called tabata, but that’s just one kind of HIRT.  HIRT is the most easily distinguished and what we’ll use for our purposes.

In HIRT, you’ll perform sets of 5 to 15 reps. You’ll do super sets and giant sets, and you’ll push through the burn. Finally, you’ll focus on the largest muscle groups, knowing that the smaller groups will get worked in the process.

There are two rules to HIRT:  push each set to the maximum; and keep your intensity as high as possible throughout the entire workout.

Pushing each set means that you do every set of every exercise until you finish it or collapse. No joke. It’s going to hurt; that’s the point. Anyone who is serious about bodybuilding knows that the sport hurts, and it’s not for wimps or whiners. The focus of this workout just emphasizes the truth about serious lifting.

And, you’ve got to work as hard as possible during the entire workout. Do the whole workout. Don’t skip anything. That’s the only way to keep your muscular strength while shedding fat.

How HIRT Works

The exercises that comprise a complete HIRT workout succeed in doing two things. First, they raise the BMR. Increasing your BMR is the only way to increase your daily caloric burn in the long term. It makes perfect sense, because a body with more muscle will have a higher basal metabolic rate.

Second, it keeps your Excess Post-Oxygen Consumption (EPOC) high. The higher we can push the EPOC after a workout, the more burn we’ll achieve during a workout and shortly thereafter.

It’s important to note that HIRT is designed to shed fat and retain muscle. You’re not going to gain strength during your HIRT workouts, and you need to adjust your methods accordingly.

If you’re looking to maintain, you could do just HIRT two days per week, HIIT two days per week and one longer cardio session. You won’t need to do any full body resistance training (RT) like a traditional builder would do, and you’ll have two rest days.

If your priority is to keep your gains and drop fat, you’ll do two days of full body RT, one day of HIRT, one day of HIIT and three days of rest.

Finally, if your goal is to gain muscle, you’ll want to do three days of full body RT, two days of HIRT, one day of low and slow cardio and one day off.

There are two ways you can approach a HIRT routine. If you’re new to lifting, you’ll want use one of the routines I’ve got here. There are different ways to focus the exercise, but I prefer either body weight exercises or Olympic lifting exercises.

If you’re an experienced lifter and are accustomed to creating your own routines, just be sure you hit the anterior and posterior leg chains, vertical and horizontal pushes and pulls and, of course, the core.

Body Weight Routine

Photo by Sally "sazztastical"

You all know how much I love body weight exercises, so adding HIRT with body weight just gets me all excited. This routine is perfect for those who are less experienced in the weight room, as well as those who don’t belong to a gym. You need just a couple of things to get a killer workout.

You’ll do each set for 10 minutes, giving it all you’ve got. I personally think this workout is more taxing than the Olympic lifting workout that follows, because it’s got you on the floor and back up again every minute or so. It’s pretty killer.

After you finish the group, take a three-minute break.  It’s a good time to puke if you need to, because I’m pretty sure you’re going to want to when you’re finished. The entire workout should take 40 minutes, plus a warm-up and stretching after, for a total of 45-50 minutes. This workout is modified from ProjectSwole.com.

Group A:

1. 5 push ups
2. 5 inverted rows
3. 5 jump squats
4. 10 V-sit crunches

Group B:

1. 5 chin ups
2. 5 pistol squats
3. 5 Russian twists, with a medicine ball if you have one
4. 5 push ups on a medicine ball if you have one, or on the floor if you do not

Group C:

1. 10 skipping lunges
2. 30-second plank hold
3. 5 dumbbell swings or medicine ball swings with each arm, or 5 scapular push-ups
4. Plank row (with or without dumbbells)

Olympic Lifting Routine

Photo from Daylife.com

Do each set for 10 minutes, going from one exercise to another without resting. After each super-set, take a 3 to 4 minute break.  The entire workout should take 40 minutes, plus a warm-up and stretching after, for a total of 45-50 minutes.

The bar should be weighted based on what you can manage for the exercise where your performance is weakest. On average, you should go with 15 to 20 percent of your one-rep max, but you’ll probably want to start even lighter with this one. This workout is modified slightly from ProjectSwole.com.

Group A:

1. Power Clean
2. Push Press
3. Upper portion of Romanian deadlift (hips to knees only)
4. Five reps of bent over barbell rows (one bar or two dumbbells)
5. Lower portion of Romanian deadlift (knees to floor only)
6. Touch the bar to the floor and repeat.

Group B:

1. Deadlift
2. Hang Clean
3. Push Press
4. Back Squat
5. Push Press
6. Touch the bar to the floor and repeat.

Group C:

1. Deadlift
2. Hang Clean
3. Push Press
4. Overhead Squat
5. Barbell Abdominal Roll Out

Final Notes

Photo by Greg Westfall

Besides being incredibly taxing to the system, you need impeccable form to do these exercises well. If you make even a tiny mistake, you will injure yourself. At the beginning of a workout you may have the strength you need, but by the end you’ll struggle.

There’s nothing wrong with struggling to keep great form, that’s part of the balance needed for successful bodybuilding. It’s best to work with a partner who can motivate you and correct your form when necessary.

It might be a good idea to get a trainer to watch you execute these exercises if you don’t have a regular lifting partner. At the very least, use the mirrors religiously.

Add HIRT to your workout regime and watch more lean muscle pop out in just a few weeks. Whether you’re adding bulk or leaning out, HIRT will bring the hurt!

Additional Reading on GenXXL

• Is CrossFit Fit For You?
• Getting Big On A Budget: Equipment
• Xtra Xtra Large: A Beginner’s Guide To Getting Big

Sebastian Mary

If you are an athlete, bodybuilder, or just care about your personal well-being then you’re probably also looking for ways to increase your strength. If you are trying to accomplish this goal supplement or steroid free, it can be very challenging.

Men’s Fitness strength and training writers Sean Hyson, C. S. C. S., and Joe Stankowski, C. P. T., put together an article titled, “25 Ways to Get Stronger Now.”

This article highlights tips and tricks on how to get stronger in the weight room. Some of the advice given is very helpful and has worked for me personally. Other techniques are new to me and I found them interesting.

Increase Your Beast

Photo by Jason Lengstorf

Work up. Instead of using the pyramid you should work up to your heaviest weight. This was something I used to reach my max on the bench press at (315 x 2). Below is an example of the style of workout I used.

1^st set – 12 Reps 200
2^nd set – 8 Reps 235
3^rd set – 6 Reps 260
4^th set – 4 Reps 285
5^th set – 2 Reps 300
6^th set – Max (optional – mine was 315)

Rest 3 – 5 minutes. This is something that is really important. For your muscles to reach maximum potential, they need time to relax and regenerate—especially when attempting a personal best.

Box jumps. They recommend doing three sets of three reps with a 60 second rest between each set. During my senior year of high school, my tennis coach had us do box jumps to warm up our legs prior to intense leg weight training.

Stronger partner. Find someone who is stronger than you, especially in the areas you are looking to improve strength. I spent the summer going into my freshmen year working out with the juniors and seniors, which helped me increase my body’s strength in several areas.

Mind Over Matter

The article recommends visualizing yourself doing every rep prior to beginning a tough set. Along with visualization, they also suggest focusing on your breathing. I can’t say I have ever tried these approaches before, but if you can do it in your mind then half the battle is over.

One of the tricks they give us is to load the bar with smaller weights so your brain won’t register it as being heavy. I’m not buying this one, heavy is heavy whether I put 10 – 10lbs weights or 2 – 50lbs weights on the curling bar.

They suggest losing your shoes or wearing Converse Chuck Taylor’s. Apparently it increases the amount of muscle your body can activate and also allows the weight to travel a shorter distance during exercises like the dead lift. The only person I know who ever went barefoot in the gym almost lost a toe.

Every Little Bit Helps

Photo by US Navy

If you squeeze your butt cheeks on each rep, it can increase stability through any exercise. The article states that by doing this during exercises you will be pulling new records “out of your ass.” I do push my pelvic area up when struggling to get the bar up on the bench, incline or decline press.

I think everyone has heard about taking a cold shower to calm the body when you are sexually stimulated. For weightlifters, holding an ice pack for one to two minutes will have the same effect by calming your nervous system and awakening your senses.

The article offered another great squeezing trick, but for this one you use your hands. If you squeeze the bar hard for three to five seconds and then relax for an equal amount of time before you begin a lift, the tightness you feel will help propel you through your set.

All of these tips and tricks provided by MensFitness.com will help you get stronger now. The most important thing to remember is without drive, heart and dedication, becoming stronger is impossible.

Additional Reading on GenXXL

• Free Weights Versus Machines
• Getting Big on a Budget
• Xtra Xtra Large: A Beginner’s Guide to Getting Big

Photo by David van der Mark

Bodybuilding is not just the art of working out. In fact, if that were true you could slam five Red Bulls, scream “Me Work Out,” and win a competition. Unfortunately for the lazy — it isn’t that easy,

True, you will dedicate the bulk of your time to working out, but that doesn’t make you any different from any other professional athlete. Think about how many dudes — and chicks — are ripped, but play sports.

I remember I met Garrison Hearst once — former UGA and Giants running back — and he was HUGE. His arms were as wide as my head — and I’ve got a big head. His thighs were like tree trunks, but he’s a football player.

Garrison Hearst is no bodybuilder — but he’s still a helluva athlete.

I know, you can see pro wrestlers in their spandex outfits and think, “That guy’s ripped. I bet he’s a bodybuilder” and, again, you would be wrong.

Bodybuilding walks a fine line between athletics, discipline and art. Besides the obvious components of diet and exercise, you have to be keen to the human physique.

You can’t build muscles you don’t know you have, and you can’t compete without exhibiting the development of said muscles. It’s not just weights and Red Bulls — it’s anatomy and movement, as well.

We’ll be covering Bodybuilding Competitions, but first we need know what we’re covering. What makes bodybuilding — bodybuilding?

You’ve Got To Have All The Muscles

Photo by roonb

The purpose of bodybuilding is — building your body. That means every single inch of your body has to be built and bulked.

Basically, you leave no stone unturned.

So, how do you know how many muscles you have and how to develop them? Well, the first thing to know is anatomy.

You could read Gray’s Anatomy of the Human Body — not to be confused with “Grey’s Anatomy,” the show — and see just how complex the body is. You could also consult the Hardgainer’s Handbook to get a complete listing of workouts.

Another smart thing to do is find a trainer. It’s easy to romanticize Arnold Schwarzenegger working out by himself back in the ’70s, but he had help.

Attend a bodybuilding competition. You never who you’ll meet, and you’re bound to learn something.

Plus, if you make friends in the bodybuilding community, you’ll have somebody to compare with. There’s nothing like learning from your friends — as long as you have ALL the muscles.

Why Is Posing So Hard?

Photo by roonb

Posing isn’t just a “gun show.” I know; I know, everyone’s favorite thing is the “gun show,” but you have to show the judges that you have the best developed body.

Not only do you have to have your body “right,” but you also have to have a routine that is “right.” Attend a bodybuilding show, and you’ll see what we mean.

Each guy has to come out and do a routine of poses to music. It’s much more planned and choreographed than you might think.

Common suggestions are to attend a competition and see what guys are doing nowadays. There’s nothing worse than showing up and doing something that doesn’t “fit in.”

There are video guides out there as well. A good one is “Perfect Posing” but you can’t use the video alone.

I’ve even read suggestions that certain poses need to be practiced for 30 minutes a day. It’s a chore to flex your entire body and look relaxed at the same time.

That 30 minutes a day might win a competition.

The last thing is the one no one wants to talk about. Cramps. If you’re flexing your entire body and holding for more than a few seconds, you could easily cramp up —at a show.

The most common suggestion I’ve seen is to supplement with potassium before a show. This is a supplement that can help avoid cramping.

Just remember that the “flex” is an art. You’re supposed to look relaxed and demonstrate how developed your body is.

If you’ve never appreciated the “art” of bodybuilding, now you see how tough it really is.

You Gotta Eat Right

I’m not going to sit here at my computer and pretend to be the nutrition expert. That would be Heather — my lovely bride — who does all our fitness and nutrition writing at genxxl.com.

I WILL recommend that you follow a strict diet that will burn fat and offer plenty of protein to build muscle mass.

Common themes in bodybuilding diets are:

• Lots of water intake—gallons per day
• Supplementing with potassium
• Loading up on protein, and
• Eating multiple small meals per day

If you want to read further you can read up here or genxxl.com.

Tricks Of The Trade

Photo by roonb

I know you don’t want to hear this, but bodybuilding competitions and beauty pageants are eerily similar. There’s lots of preparation and primping involved.

Some of the tricks are good to know if you’re competing, but they also help you know what’s going if you’re just watching the show.

Tanning is essential. Not because you want to have a good tan — although some time in Keys might be in order. No, tanning makes you look more defined.

The darker you are, the more shading your body gets in the light. If you know anything about modeling, you know they’re looking for light. Well, a tanned body hits the light very well.

Make sure you know the required poses. The most common are:

Front Double Biceps

Front Lat Spread

Side Chest

Side Triceps

Rear Double Biceps

Rear Lat Spread

Abdominal Pose

Most Muscular

Also, choose music for posing that sounds nice. I’ve seen a lot of people say that you should choose music that’s inspirational. You want people to feel good watching you.

I know it sounds weird to have music with posing for a “gun show,” but this is standard on the competition circuit. Think of it as the “swimsuit competition of working out.”

Finally, since we’re talking about swimsuits, you know how pageant girls use hairspray — or other weird things — to keep their suits from riding up?

You can use the same products on your trunks, and some tanning oil companies make products that help keep your trunks where you want them.

To review, don’t slam any Red Bulls, work hard, learn the tricks of the trade and enjoy building your body. We all marvel at your accomplishments.

Additional Reading on GenXXL

• Getting Big on a Budget: Equipment
• Xtra Xtra Large: A Beginner’s Guide to Getting Big
• Force Factor Taking Bodybuilding to Clean Levels

Image from The Cave Boy of the Age of Stone

You may have heard of the primal lifestyle lately. I’ve been writing about CrossFit and P90X over the last couple of months, and you can’t get too deep into researching either without running into talk of a primal diet and exercise pattern.

What is the primal lifestyle? While it can be difficult to pin down a precise definition, there are several common tenets. Today we’ll talk about the basics and get in-depth into the diet piece. I’ll be back next week with the exercise and movement portion.

What Is Primal?

Image by Kevin Teague

Primal is built around our archetypal caveman ancestor, Grok—a hunter-gatherer with a wife and two children. He’s lean and ripped in ways that trigger extreme envy in those of us skulking around nowadays.

Grok is said to have eaten meat, grasses, seeds, nuts, greens (leaves) and veggies, as well as roots, fruit and berries in season. Notice the conspicuous lack of grains and refined sugar.

He occasionally fasted out of necessity when times were lean. Otherwise, he ate as much as he desired of the foods available to him, including those high in fat and cholesterol.

Short bursts of cardio would have been necessary to both catch food and escape predators. He’d also need to carry heavy things regularly (i.e., strength train).

Another key component of primal living is getting enough sleep at night, as well as napping during the day. Add to that getting plenty of sunlight to increase stores of vitamin D, and you’ve got a pretty round picture of the primal way of life.

When in doubt, we’re supposed to ask ourselves, “What Would Grok Do?” After all, he’s our example of healthy living!

Atkins vs. Paleo vs. Primal

Photo by Mackenzie Kosut

These diets look the same in broad brush—keep carbs to a minimum and eat lots of protein and fat. It’s easy to confuse them.

The Paleo Diet suggests that people focus on meat and vegetables, but limit intake of saturated fats. It also allows artificial sugars when a person truly feels the need for a treat.

Atkins allows you to eat as much as you like, so long as carbs are kept extremely low. Dairy is fine, as are artificial sugars. It’s fine to eat grains within acceptable daily levels, and processed foods are ok so long as you stick to macro percentages in the diet.

Primal goes a bit further. Here, saturated fats are fine, especially nutrient-dense organ meats. There is a serious focus on maintaining proper insulin levels and controlling blood sugar. Carbs can be at least as low as with Atkins, but dairy is eschewed and only natural, unprocessed foods are ok.

The idea in the primal diet is to limit your carbs “to only those you need to provide glucose for the brain and for some reasonable amount (certainly less than an hour) of occasional anaerobic exercise.”

The Issue of Grains

Photo by abcdz2000

Mark Sisson, author of The Primal Blueprint, says, “But, as countless archaeological findings suggest, people became smaller and frailer as a result of this new agrarian, grain-fed existence.”  This is where things get interesting to me—when I sat up and took notice of this lifestyle.

In Born to Run, the research presented theorizes that neanderthal died out and homo sapien survived because, though smaller and more frail (to use Sisson’s words), homo sapien was able to run to kill his prey as the animals tired and eventually collapsed.

Sisson says that we became weak due to agrarian living, whereas Born to Run says that we survived because we could run. What an interesting intersection of evolutionary beliefs!

The Tarahumara are a modern day tribe indigenous to northern Mexico, who still practice this traditional lifestyle. They live to be at least twice as old as neanderthal and still run tribal and inter tribal races. They live mostly on corn and beans, which begs the question: Are grains the culprit for the weakness and obesity in today’s society?

The Middle Ground

In many parts of the world rice accounts for over half the dietary calories—many times up to 80% of a person’s diet. I don’t believe it to be a coincidence that those are also some of the longest-living cultures on the planet.

As for strength, Asian cultures have given us some of the most well-rounded athletes the world has ever seen in the form of martial artists. Fast, strong, capable—wouldn’t those traits make more sense for survival than brute strength and massive size?

Before you get all up in arms, I’m not against bodybuilding. I lift hardcore myself when I’m not pregnant, and I love the look of sleek muscles. We’re also not trying to outpace mastodons much nowadays, or trying to spear a wily bison.

When talking about evolution, it makes more sense to look forward rather than back; to become smaller and fit the environment we have versus taking up space the world is quickly lacking due to population size and scarcity of food.

Is Primal Possible the World Over?

We have to ask the question, would this lifestyle be possible for the world’s population the way it supposedly once was? Perhaps in the times of cavemen there was enough to go around. But now, with six billion mouths to feed, I highly doubt that there’s enough meat to make it possible for everyone to eat this way if they so desired.

Of course, not everyone will want to base their diet around animal protein and fat, and I fully understand the concepts of both personal choice and food availability. However, I do not believe that it would be possible to allow everyone on the planet to eat this way.

Again, when we come to the question of evolution, doesn’t it make more sense to find a system that keeps us lean and fit without sacrificing the percentage of the population that’s unable to be accommodated by such a diet?

Of course, this doesn’t address the question of whether we have the desire to feed the whole world or maintain survival of the fittest. Clearly, that is a question that can only be answered individually, in accordance with a person’s beliefs.

Do I Agree with the Primal Diet?

Well, not entirely. I think it depends in large part on your world view—how long you think humans have been walking as homo sapiens, and why we survived when neanderthal didn’t.

For example, if you’re a young-Earth creationist and your Bible says bread is the staff of life, you’re not likely going to discount grain as a beneficial source of nutrition. Most biblical scholars believe that everyone who lived before the flood were vegetarians, not having been given permission to eat flesh yet.

Now, if you’re an old-Earth evolutionist, you’ll certainly see the value in living as our stronger ancestors did. Is the lifestyle applicable, though? Since the average lifespan of the caveman was approximately half our life expectancy, does vibrant health translate to the extra decades?

So what do we want?  Do we want to be like the species that didn’t survive?!

The Bottom Line

USDA Photo by Scott Bauer

There’s not one way to live that works for everyone. I’ve seen some incredibly ripped, raw vegans, and some amazingly cut primalists. So while I think that there’s value in this—eating clean meat, being careful to go with organic and getting enough sleep—I don’t fully buy into it.

However, I certainly applaud the focus on grass-fed meats and making use of the organs, as well as buying organic foods to keep ourselves as healthy as possible, no matter if our life expectancy is 30 or 130 years.

Interested?  You may be interested in a 30-day primal living challenge. If you want to try the lifestyle but don’t want to make a commitment, why not give it a one-month trial?  You may just find that this is the lifestyle you’ve been looking for. And if not, you’re one step closer to the thing that is!

Photo from forcefactor.com

The competition level is at an all-time high in professional sports. Every player, trainer and organization are searching for an edge.

In the past 15 years, players have turned to steroids and supplements seeking a physical leg up on the competition. With the leagues throwing road blocks down most of those avenues, scientists continue designing ways for athletes to attain the perfect body.

MensBest.com is promoting a product called Force Factor that is supposed to be a healthier and safer alternative to steroids. It may be an alternative, but to say it’s safer only suggests that the people who use steroids are misinformed and abuse them. When used properly they can help the body achieve amazing results.

What is the secret to the success of Force Factor? How do you use this product? Is this supplement approved in major sports? Which athletes are using it?

Maximizing Your Body’s Results

Photo by Sarah Fleming

Force Factor is a scientific blend of amino acids that cause increases in levels of N.O. (nitric oxide) in the body.  N.O. aids the movement of oxygen into your muscles when they need it most.

Naturally, your body’s muscles will fatigue from a lack of oxygen supply that is reaching them.  With this product that will not be the case, allowing for longer, fuller workouts, increasing muscle growth, and maximizing strength gain.

The only side effects that I’ve been able to find about this product are stomach cramps, increased allergies, and headaches. Most of these side effects were only experienced temporarily.

Scientists claim this is the safest way to build muscle mass and do so fast.

It’s Worth a Shot

How to use Force Factor is simple. All you have to do is take a pill a half-hour before you workout and in no time you should see desired increases in your body and workout level.

The Force Factor website claims the results will be obvious, your energy level will improve and your confidence will be unbreakable. The product is designed to both add muscle and get rid of body fat, thus giving you the physique you’ve always wanted.

Force Factor can be used by anyone that has a regular workout routine. Athletes and bodybuilders use it to increase mass and help with speedy recoveries between workouts.

The product is not just recommended for athletes and bodybuilders, but also for people who do more cardio-based workouts, such as running and hiking.

Dr. Marko Baer, a Nutrition Immunologist from Oxford, United Kingdom gives Force Factor a ringing endorsement:

“Force Factor is the first product without any harmful ingredients and stimulants in the market place for the healthy body builders. I highly recommend the product as it does not stimulate your nervous system and thus when you decide to stop taking Force Factor, you will experience no withdrawal syndrome.”

Big Names with Big Games

Photo from forcefactor.com

According the Force Factor Facebook page—none of the substances contained in the product are currently on the banned list for the NCAA or any of the major professional sports.

Force Factor has been endorsed by some of the biggest names in sports.

UFC Lightweight Champion BJ Penn says, “Force Factor is the absolute best product to hit the market in years!”

NBA superstar Derrick Rose and NFL TE (tight end) Vernon Davis have also backed Force Factor.

On the Force Factor website, Davis actually challenges you to be your best by going out and buying the product. He claims that it helps him build fast muscle and recover quickly from the punishment he takes on the football field.

If you’re looking to increase your production in the gym and want a body like a professional athlete than Force Factor may be just what you’re looking for.

Additional Reading on GenXXL

• Evidence HGH Improves Athletic Production
• Don’t Make Steroids the Bad Guy
• The Advantages and Benefits of Steroids

Photo by dcarson924

If you’re heavy lifting a few days a week, you hurt—a lot.  I know, because I hurt—a lot. It’s just part of the game, and that’s what makes people dedicated to the stacks different than the average population.

Sometimes, though, the pain and tension get to be too much. It interrupts good sleep, interferes with productivity and makes you want to skip workouts. When you reach that point, some professional help may be in order.

Not mental help, but physical help, in the form of a licensed massage therapist. This guy (or girl) will become your body’s best friend once you’re able to find the right type of massage and pressure for your body.

What to Look for:

Photo by Kerala Tourism

1.  Make sure to see a licensed massage therapist. Regulations vary from state to state, but basically you want someone who has been to massage therapy school and has passed an exam stating that they have the knowledge to properly perform the techniques on your body.

2.  Ask if the therapist performs the type of massage you’re interested in. If you find a therapist who is great at Swedish massage, but you want shiatsu, what’s the point?

3. Check the cost. Is the therapist within your budget? There’s a wide price range for each type of massage, and some are more expensive than others (such as prenatal and hot stone).  For example, I can pay $50 to $180 for a 60-minute massage within ten miles of my home!

4. Find a convenient location. If the therapist is amazing, but her location isn’t convenient to your home or office, you may not go as often as you need to. Some therapists will come to you, so be on the lookout for that perk if you have an especially hectic schedule.

5.  Make sure the therapist listens and adapts to your comfort level. A massage can be great, or it can be grueling. I’ve had therapists who couldn’t give me enough pressure, and those who worked so hard I couldn’t breathe. Both situations make for a miserable hour!

With the variety of techniques available, let’s wade through what you’re most likely to find on any given menu of spa services.

Swedish

Photo by Ronald Schuster

If you’re looking for calmness and relaxation, Swedish massage may be the technique you’re looking for. This method of massage uses gentle strokes following the flow of blood to the heart. It sometimes uses light kneading, friction, tapping and stretching.

Generally, the therapist will use massage oil during a Swedish massage, so be sure to mention if you have a nut allergy (some therapists mix almond oil into a carrier oil). Also, mention if you’re averse to any particular fragrance, such as lavender.

If you want to be nurtured and get some trouble spots worked, this may be the type of massage for you. Personally, I could sleep through a massage of this kind, and many people do. It’s generally performed on a massage table, and you will undress to your level of comfort (underclothes only to fully nude).

If you’re a bit shy, I got a great tip from a friend who is a massage therapist. Always turn away from the therapist when they’re holding the sheet for you. That way you don’t flash the therapist and you keep yourself a bit more covered.

Deep Tissue

Photo by dcarson924

This is my favorite massage, getting deep into the muscles and fascia. It’s sometimes called “sports massage” because it’s great for athletes, and the pressure is, as you can imagine, firm to “intense.”  I tell my therapist that it’s not too much until I can’t breathe (and this has happened)!

Deep tissue massage is a great way to relieve trigger points. The thing that will likely cause the greatest degree of pain is when the therapist is working to break down a trigger point and is moving against the grain of the muscle. Effective, but painful!

This type of massage is also done as nude as you feel comfortable and uses oils. It’s great for stiff necks and shoulders, as well as lower back pain. These are the areas most of us carry tension, so if you’re game to give deep tissue a try, talk to a massage therapist.

Communication with the person working on you is the absolute most essential part of this form of massage therapy, as people vary greatly in the pressure they prefer. Whether it’s too much or not enough, be sure to speak up!

It’s normal to be sore for a day or two after a deep tissue massage, as the muscles are releasing toxins. It’s important to drink extra fluids to facilitate moving these wastes out of your system.

Shiatsu

Photo by Lars Plougmann

Shiatsu is a type of acupressure massage developed in Japan. It’s supposed to help align your energy meridians and enhance the flow of Qi (also known as Chi or Ki).

During your first shiatsu massage, the practitioner will interview you and deeply probe your belly to determine the health of your internal organs and identify where your Qi is blocked.

Shiatsu is performed fully clothed, generally on a mat on the floor. It can be done on a massage table, but part of the beauty of this type is massage is allowing the therapist’s body weight to assist in the stretching portions. Don’t be surprised to feel elbows, knees or feet working your meridians!

Shiatsu massage is generally gentle, and will not use oils. Your best bet, in my experience, is to ask around at an Asian-owned establishment. This is where I’ve found the best prices and practitioners while avoiding the seedy places that advertise on highway billboards.

Prenatal

Prenatal massage is great for helping the body release extra fluid and relieve the minor aches and pains associated with pregnancy. It can help relieve sciatica, edema and muscle pain.

Generally, this type of massage is performed side-lying with a body pillow between the knees to help reduce pressure on the lower back. It’s best to avoid the tables with a cut-out for the belly, as this puts undue stress on both the lower back and the uterine ligaments.

As with other aspects of wellness in your pregnancy, please be sure to discuss prenatal massage with your health care provider. Also be sure to choose a therapist who is certified in prenatal massage, which isn’t standard in every program.

You’ll be hard pressed (har har) to find someone to do more than moderate pressure at most (and if you DO find someone in Atlanta, leave me a comment with the phone number). It’s relaxing, but I haven’t gotten any significant pain relief from prenatal massages.

Thai

Photo by Thomas Wanhoff

Thai massage has some similarities to shiatsu in that it is performed clothed and close to the ground. Thai massage is based on the body, mind and spirit. It also uses dynamic stretching and energy meridians. These meridians are different from Chinese  and Japanese medicine, because in Thai medicine the energy isn’t connected to the recipient’s internal organs.

I hope you’ve been practicing your yoga, because in Thai massage the body is often manipulated into yoga positions by the practitioner.

Thai massages are long—really, really long. They tend to be about two hours, sometimes more. The entire body is worked and the therapist will often do things you won’t get in other types of massage, like cracking your knuckles and walking on your back.

The pressure is something that might catch you off guard at first, but give it a moment. If you can’t relax into the massage, then speak up. It’s wholly different than the massages most Americans are accustomed to, so give it a chance.

Final Thoughts

Photo by Thomas Wanhoff

If cost is a concern, you’ve got a couple of options.

First, some massage is covered by insurance, especially those performed in a physical therapy or chiropractor’s office. Be sure to check with your insurance company for eligibility and to find someone covered by your plan.

Second, you may be able to find a good massage therapy school in your area that has a clinic.  In my area, there are three massage therapy schools, and two of them take appointments. For very reasonable prices, you can get an hour’s massage.

The students will be monitored by instructors, but you’ll need to be even more vocal about what pressure you like. It’s great to take advantage of this discount (about 50% around here), but I’d recommend knowing what you like first.

Massage is extremely personal, and what one person likes will be entirely unacceptable to another. I hope you’ll use the information in this guide to find something that works for you!

Additional Reading on GenXXL

• On a Roll: Myofascial Release Exercises
• Body and Health Podcast — Week 5
• Massage: An Important Part of Training and Competition

Photo by Clix

Want to gain bulk but can’t afford a gym membership or trainer?  Need to cut out sugar but still want a little sweetness in your life?  Tune in with Tony Tucker for another great installment of our weekly podcast series! As usual, we have two great episodes for you this week, and this one delivers a dose of information about your health. Join Tony Tucker for the next 12 minutes as he reveals:

• How to get big on a budget, even without equipment.
• Natural alternatives to sugar.

Tell your friends and tune in next week for the next healthy episode!

Additional Reading on GenXXL

• Getting Big on a Budget: Equipment
• How Sweet It Is

The Podcast

Photo by Clix

Do you feel less than fantastic after a tall glass of milk?  Want to get big but don’t know where to start?  Plug in and prepare your ears for another informative installment of our weekly podcast series! We’ve got another two episodes for you today.  This episode delivers information and tips about your health and fitness. Join Tony Tucker for the next 14 minutes as he discusses:

• Dairy allergies and intolerance—symptoms and alternatives for the dairy-adverse
• Tips for beginners on how to get big

Don’t forget to tune in next Wednesday for another dose of information for your health!

Find Out More on GenXXL

• What to Eat NOW: Dairy-Free
• Xtra Xtra Large: A Beginner’s Guide to Getting Big

The Podcast

Photo by Clixy

Turn up the volume and tune in for another great installment of our weekly podcast series!  This episode features information and tips about your health and fitness. Join Tony Tucker for the next 14 minutes as he discusses:

• Bodybuilder indigestion—why bodybuilders are susceptible; how to treat and prevent it.
• Enjoying your exercise—stick to your workout routine by keeping it enjoyable.
• Fitness during pregnancy—exercise safely to keep yourself and your developing baby healthy.

Tune in next Wednesday for another dose of information for your health!

Find Out More on GenXXL

• The Natural Medicine Cabinet–Killing That Indigestion!
• Get Over It!!!–Exercising Without Excuses
• An Athlete’s Guide to Training During Pregnancy

The Podcast

Change Ahead Photo from Flickr User David Reece

It happens to everyone at some point.  You have an injury.  You become pregnant.  Your body rebels.  You hit the wall.  Whatever it is, there’s an “it” for everyone.

I know quite a few people who were into health and fitness at one point; running marathons, playing competitive tennis, lifting weights, and then something happened.  Their worst-case scenario happened, and they quit.

Change Up or Chicken Out?

Rubber Chicken Photo from WundergroundMagicShop.com

What makes the difference between someone who packs it in and gets flabby and complacent versus someone who finds something new?

Two things, I think.  First, having a vision.  For me, this is partly about confidence in my body’s abilities and partly about having some experience other than my “main” sport.

Second, a change of mind.  I think we all have a pity party when we can’t do the thing we thought was most fulfilling in fitness.   The key is to snap out of it before that pity party takes root in your brain and becomes your dominant thought pattern.

When I got back into fitness after my third child was born, my primary focus was to run a marathon.  I was going to run for Team In Training, which benefits the Leukemia and Lymphoma Society.

The first few days were fine.  I joined a gym to have access to treadmills when the Atlanta summer heat got to be too much.  I got up to about 4 miles at a time when “it” happened.

My left knee just gave out.  Wouldn’t run.  Wouldn’t bend.  Wouldn’t do anything but swell to both a grandiose and grotesque representation of its true size.

Was I going to give up and go back to being a couch potato, still 80 lbs. overweight?  No way in hell.  I’d made up my mind, and I was going to get back in shape no matter what.

Now, before you start to think that I have some amazing power of will that you lack, I don’t.  But when I make a decision, the decision is made.  You bet your sweet sneakers that I’m going to do everything I can to do what I said I’d do.

Need some motivation of your own?  Here are five ways to kick yourself back into gear.

Give Up Your Rigid Idea of Fitness

She's in Great Shape Photo from OfficialFitnessandHealth.com

If you fall in one of the camps that says, “only runners are athletes”, “only bodybuilders are athletes”, “only swimmers are athletes”, you’re missing a whole world of fitness.

Sure, I thought that those gym bunnies were a little, um, plastic, but it turns out that you can get yourself into amazing shape in group exercise.  Who knew?

I discovered this after taking months off from running to help my knees heal.  I was dropping weight, but they weren’t getting much better.  I still wore a brace to step and kickboxing classes, as well as dance.

One day I was crazy stressed and just needed to run.  I decided to lace up and hit the road and take a nice run.  When I got back, I plugged the data into mapmyrun.com, and it turned out that I’d run almost 6 miles.

As a non-runner before April, 2008, that was a huge surprise, especially because I’d only made it to 4 miles before “it”.

Look For New Changes In Your Body

A Tape Measure Isn't the Only Measure Photo from Soloflex.com

I was finally thin, but my body was struggling with some serious overuse injuries last year.  My knees, hip flexors, and shoulders were in constant revolt, and I hurt even at rest.

I knew that I needed to change my routine and let my body heal, but giving up on my workouts altogether wasn’t an option.  Instead, I decided to shift my focus from cardio to weight lifting.

As first I did 3 days a week.  Having noticed some big changes in just three weeks, I switched to two 2-day splits.  My body was morphing before my eyes.

I gained about 15 lbs of muscle in 5 months naturally (which is pretty respectable for a small woman).  I gained a size but looked smaller.  I fell in love with my biceps and showed them off any chance I got.  It was beautiful.

Of course, now I’m pregnant and can’t lift like I was.  You know what?  I’m still looking for changes in my body.  They’re different, to be sure, but  not bad.  I know I can do this again, and I’m sort of excited to take off the post-baby weight.

Train Yourself To Remember Past Successes

If Weird Al Has Message Boards... Photo from Blogs.knoxnews.com

I had a BLAST losing 90 lbs in nine months after number three was born.  People thought I was crazy, but I had a goal and I was intent on achieving it.

If you’re struggling to find the belief that you can do it, I suggest recalling your past successes.

What have you done well in your life that others didn’t expect of you?  What have you done well that you didn’t even expect of yourself?

If this is your first step into finding personal success, you’ve got two options, and I suggest you take both.  You can decide to believe in yourself, no matter what.

There are great ways to motivate yourself.  One is a goal poster.  Perhaps a reward system.  Some people actually do well with consequences for missing goals (I’m SO not one of those).

The second thing is to get some support.  If you don’t have support from family and friends, find an online community with similar interests.

For example, the forums here at GenXXL are great for bodybuilding, lots of information.  The message boards at Runnersworld.com are great for novices.

This is the internet, people.  There’s even a message board for fans of Weird Al Yancovic.

Develop A Mantra

Develop a Mantra That Works For You! Photo fromDaisyJanie.typepad.com

Notice I said “develop”, not “create”.  Creating may work for some people, but if it doesn’t come naturally, you’re not likely to use it.

One day, I was running up what I call Heinous Hill.  This is the last thing that I see on my 10k runs in my neighborhood.  It taunts me, telling me I’m too sweaty and exhausted.  You know the type.

I can already taste my green smoothie and feel the shower beating down on my back.   But before I can stretch, rest, and drink, I have to get up this hill.

I had been defeated by Heinous Hill in the past.  I’d walked it more times than I cared to count, sapped by the heat and humidity of  Atlanta summer.  This day, however, I heard this little voice that said, “There’s more to you than this”.

Slightly surprised, I heard it again.  “There is MORE to you than this”.  Really?  More?  To me?  I made it up that hill, and have never walked it since.  Hell, I sprinted the last few hundred yards, just to show it who was boss.

When fitness got tough, I would hear “There is MORE to you than this” time and again, and it developed into my mantra.  I’ve also heard it in my head as “There’s more FOR you than this”, which pushes me unbelievably.

I can achieve greater goals than I have currently before.  I can do more, I can be more, I can get stronger.

The General would also like me to mention that I often say, “I’m not going to let _____ beat me”!  It’s completely true, I refuse to be beaten by a step in a step class, a hill on a run, or a dumbbell in the weight room.  Spoken with the proper incredulity-mixed-with-disgust, it works beautifully.

Set A Goal

No Excuses, No Regrets, Go DO Something! Photo from rlv.zcache.com

We talked about setting and achieving goals back in February.  Goals still need to be SMART.  Specific.  Measurable.  Actionable.  Reasonable.  Time-bound.

If you’re getting into running, pick a 5k to participate in.  If you’ve decided to start lifting weights, set a goal to lift 25% more than you are on day one by such and such a date.

Setting a goal keeps you focused on the task at hand, one chunk at a time.  It keeps you accountable, especially when you share your goal with others.  I shout from the rooftops what I plan to do (half marathon six months post-partum, anyone?) because people will ask me about it.

No excuses.  No regrets.  Get out there and amaze yourself today.

My chiropractor swears by eating raw food. He says it keeps him happy and healthy.  He does look healthy and seems happy.  

I personally like to eat cooked food every now and then. I can’t image eating only raw food.  I’d miss out on holiday meals and trips to the frozen yogurt shop. 

Raw Foodie

I came across an interview with raw food bodybuilder Stephen Arlin at Living and Raw Food.  Arlin’s perspective on natural bodybuilding is worth considering.

He also wrote a book entitled Raw Power!  It is the only book about building strength and muscles naturally the raw way. I like that idea.

Raw Power! is about bodybuilding naturally with a 100% natural diet. The idea in the book is that your body can stay fit, strong, healthy and energetic the raw way.

Arlin argues that gorillas have the strength equivalent to bench pressing 4,000 pounds — that’s 40 times stronger than the average man. 

Gorillas eat 100% raw plant foods.  Arlin also points out that all the largest and strongest mammals on Earth are 100% raw plant eaters. 

He lists the gorilla, the elephant, the hippopotamus, the giraffe, the rhinoceros and so forth. I am sure you can think of some animals that are100% raw plant eaters! 

Man vs. Animal

If I think about, I have seen some bodybuilders who look like gorillas.

Arlin told Living and Raw Food that he increased his massive strength with raw food. As a result, he needs very little time to rest between sets.

Of course, the change in Arlin’s body wasn’t as fast as hormone enhancers.  He went through a mild detoxification and shed “51 unhealthy pounds.” 

He has since gained back “30 pounds of healthy solid muscle.” 

Arlin believes building a body with cooked-food and other unnatural substances will eventually atrophy and “deflate” the body. Muscles built on raw-food nutrition last much longer, because they are naturally built. 

I can agree with Arlin on this point. In my research, unnatural substances build the muscle fast. Raw food builds the body slowly.  

As I have said, I am not a raw foodie.  I eat cooked food, so I can’t agree with Arlin on going completely raw. 

Natural is Appealing

But Arlin’s approach to bodybuilding is appealing. It is natural. For obvious reasons, it is better for your body in the long run.

Arlin swears that a raw food diet can build muscle. “Whether you want to look like a raw version of Arnold Schwarzenegger or you just want a slim, muscular body capable of endless energy and stamina.”

It is hard for me to imagine a bodybuilder eating raw food.  Most raw food eaters, like my chiropractor, are not big with muscles.  

Arlin has proven it is possible to gain muscle weight on a raw food diet. He says all it takes is determination. 

“People must conclusively decide that they want to gain strength and weight and make it their number one priority.

“People want a quick fix. They want to gain weight and muscle now, today, yesterday! There is no magic pill…only a magic process.

The power of mind is incredible. If you truly know in your mind that you can accomplish a goal, you can do it; if you think you can’t build strength and muscle, then you can’t.” 

I can agree with Arlin that quick fix is just that quick. Bodybuilding is a process.  If you want it to last, you make it your number one priority, naturally.  

Many people may hit a plateau stage in weight training and need something to push them toward the next stage. A great method to help with this is short, sharp one-minute drill sessions in skipping, sprinting, high jumps, or other exercise of your choice. As long as it works the heart and pushes you to your limits in a short space of this, it will improve your fitness tremendously over a few sessions.

Both aerobic (skipping, running, cycling etc) and anaerobic exercise (plyometrics, weight training, bodyweight training) work well together and help to burn off excess fat in the body. In order for lean muscle tissue to be visible, the body fat percentage must be low. Weight training alone will not burn off fat. Cardiovascular exercise is also required to burn off excess fat. Anaerobic exercise is effective to build lean muscle tissue and give an increase in the basal metabolic rate (BMR) but aerobic will burn off fat and expose the lean, sexy body underneath.

A perfect intensive training plan would be to perform a set of your weight training exercises and then skip or perform squat thrusts for one minute to keep the heart rate high. This will torch calories and more than likely boost the metabolism for several hours afterward. Put together with aerobic exercise, which helps to burn fat for up to forty-eight hours, these short sharp minute drills will invigorate your body and work your heart and muscles to the max.

That last thing you want to do when you desire to build a stronger body is to reach a plateau stage where your fitness cannot improve or you struggle to push through the pain barrier. Short intensive one-minute aerobic sessions will get the blood pumping, strengthen the heart, and burn off stored fat.

Running and skipping are also weight-bearing exercises that strengthen the skeletal system and prevent age degenerative diseases like osteoporosis. What is also important when linking both aerobic and anaerobic exercise together is eating a protein rich diet with complex carbohydrates.

A perfect snack to have before hitting the gym would be wholemeal bread with peanut butter and sliced banana. The bread contains complex carbohydrates that fuel the muscles for energy, the peanut butter contains a useful amount of protein, which keeps the body fuller for longer and helps to repair the microscopic tears to the muscles when weight training is performed. Bananas are an instant energy food and are low on the glycaemic index. It fuels the muscles. Together, this quick snack gives sufficient energy to complete an intensive workout. Try to stick to foods low on the GI scale. Fibre rich products are wonderful foods that sustain energy and so too are fruits and vegetables.

Chiropractic care deals with manipulating the back to help the nerves flow throughout the body. A patient experiences great relief when a chiropractor treats his back. Finding the chiropractor that works best for you plays a part in getting the most out of your chiropractic treatments.  

Decide what type of chiropractor technique you like best. Familiarity with chiropractic care helps you know which technique you like the most.  Some chiropractors use their hands to manipulate the spine, whereas others use an instrument. Some apply deeper, joint-popping adjustment and others apply low force adjusting. 

Ask your friends, family members, co-workers if they could recommend a chiropractor based on what technique you like best. 

Check with your primary care physician for recommendations. 

Try to get multiple recommendations for one particular chiropractor. Odds are in your favor that the chiropractor is trustworthy and helpful.

Call the chiropractor from your recommendations and set an appointment to meet the doctor. Most chiropractors offer free consultations.  

Prepare for the meeting by writing down a list of questions you want to know about the doctor. You can ask about his techniques or if he uses nutritional counseling, rehabilitation, strength training, massage therapy and bio physics. 

Go to the appointment and get a free consult. Get your questions answered and feel comfortable to ask more. Find out what treatment plan she recommends to handle your back problem.

If you do not understand the treatment program, make sure you ask questions. 

Find out if the chiropractor does everything in his capacity, within a few treatments as possible, to get you feeling better, and can he offer advice on applying exercise techniques (like bio physics) to prevent back problems in the future, working more toward a self-help approach outside the chiropractor clinic.

Bodybuilders and exercise enthusiasts experience great relief with chiropractic care. Locating a chiropractor that works best for you plays an important part in getting the most out of your chiropractic treatments.  So, take the time to find the right chiropractor for you.

But don’t stop working out if can’t do it in the morning.  The times I work out (in order of choices) are lunch time, before dinner or after dinner or right before I go to bed.  Mornings don’t work for me because I have a daughter, my husband leaves early in the morning for work and can’t leave her home alone yet.

According to this article, first thing in the morning is the best time to work out and lose fat because your stomach is empty, and you burn stored fat and calories. If you do it later in the day after eating a meal or two, your body would only burn the recent meals not the fat on the body.  It something to think about next time you schedule a cardio workouts. 

When you do a cardio workout, it’s important that you hit your percentage of your maximum heart rate (MHR). The reason you do a cardio workout is to properly exercise your heart. The goal is to achieve between 60 and 80 percent of your MHR. Calculating your MHR is not very hard to do. You just need to know your math. All you have to do is subtract your age from 220. That means if you’re 30 years old, your MHR is 190 beats a minute (220-30=190). At 60 percent, this comes to 114, and 80 percent, it comes to 152. Therefore, if you want to enhance your aerobic fitness while doing cardio exercise, you need to aim to get your heart rate between 114 and 152 beats a minute.

Sure doing your cardio workout first thing in the morning is most beneficial for fat loss and designing the body for bodybuilding. But if you can’t do the cardio first thing in the morning, then schedule your aerobic activity when you can and keep at the aerobic schedule of almost every day with your attention on your MHR.  

Of course you want to compete because you have spent months, may be even years training to build your body to perfection.

Why keep it hidden? 

Most likely you have heard that bodybuilding competition involves a maximum level of physical and mental control unlike most other sports. Yes, it is very, very true. Entering a bodybuilding competition brings your training level to a whole new order of existence. 

Be aware that on Competition Day everyone on stage will not have a perfect physique. This is true. Typically some will be more muscular while others will be more lean and defined. Quite common is that competitors will lack symmetry or bear more body fat than they desire. Ideally take Competition Day as a reality check.  You may want to be perfect but concentrate on being prepared with confidence. 

When you decide to compete as a bodybuilder, you will have to face the Competition Diet. IT is most likely the most difficult aspect of contest preparation. Your workout may last an hour or two; yet dieting is 24/7. It takes a lot of willpower and determination if you plan to be successful at competition. 

The diet is also expensive. The diet takes quality food, protein powders, MRP’s (meal replacements) and supplements add up quickly so be geared up. The definitive goal of the Competition Diet is to lose the maximum amount of body fat while retaining the maximum amount of lean muscle mass. But realize you will lose some muscle during this process. Reportedly the ratio is 1 pound of muscle to every 3 pounds of body fat. 

Once you get on stage and go through the process of competing after years of training to perform on this day, you will feel an unforgettable acceleration.  An experience you will hold in your memory forever.  It’s quite an experience, worth all the time and money it took to get you on that stage in front of those judges.