Monday 3 June 2013

Training to mazimize your muscle fiber types

Your muscles are made of 2 different types of fibers. Find out what they are, what your personal fiber make-up is and how to train for maximum results.
Knowing your personal muscle fiber make-up can be an invaluable aid when it comes to properly targeting your training program. If you're working your muscles in the wrong way, you'll be cheating yourself out of hard-earned results.

Every muscle in your body is made up of a bundle of small fibers. In each bundle, you have two main types of fibers: slow twitch and fast twitch. I will explain exactly what these are in a moment. The percentages of these different fiber types that your muscles are made of can help you determine exactly how you should train each particular muscle group in your body.


The Different Muscle Fibers

Slow Twitch:

These are also known as Type 1 or red muscle fibers. They are responsible for long-duration, low intensity activity such as walking or any other aerobic activity.


Fast Twitch:

These are known as Type 2 or white muscle fibers (divided further into A and B). They are responsible for short-duration, high intensity activity. Type 2B fibers are built for explosive, very short-duration activity such as Olympic lifts. Type 2A fibers are designed for short-to- moderate duration, moderate-to-high intensity work, as is seen in most weight training activities.


By looking at elite athletes in different sports, you can see extreme examples of each make-up of muscle fiber. At the slow twitch end is the endurance athlete, such as the marathon runner.

These athletes can have up to 80% or more of slow twitch muscle fibers in their bodies, making them extremely efficient over long distances. At the fast twitch end is the sprinter. World-class sprinters can have up to 80% or more of fast twitch muscle fibers in their body, making them extremely fast, strong and powerful but with limited endurance.




How To Train Your Muscle Fiber Type
When you're training with weights, your goal is to work as many muscle fibers as possible. Affecting more muscle fibers means greater gains in strength and muscle mass.

If your fibers in a particular muscle consist primarily of slow twitch fibers, in order to affect the greatest number of those muscle fibers, you'll need to train that muscle with higher reps, shorter rest periods and higher volume. This is because they take longer to fatigue, they recover quickly and they require more work to maximize growth.

Unfortunately, slow twitch muscle fibers are limited in their potential for growth so even if a muscle group is primarily slow twitch, you should definitely include some lower rep training to maximize the fast twitch fibers you've got in that muscle.

If you find you have a hard time gaining size in a particular muscle, it could be because it has a predominance of slow twitch muscle fibers. Higher reps (e.g. 12 to 15 reps), higher volume (more sets) and shorter rest periods (30 seconds to a minute between sets) can help you to maximize those muscles.

This doesn't mean you should use light weight, though. You should still strive to use weights that are as heavy as possible that will cause you to reach failure in those higher rep ranges. If you don't use heavy weights, you won't give your muscles a reason to grow.

If your fibers in a particular muscle group consist primarily of fast twitch muscle fibers, you're one of the lucky ones. You'll have a much easier time building mass in that muscle - fast twitch muscle fibers have greater potential for size than slow twitch. The more fast twitch fibers you've got, the greater your ultimate muscle size can be. These muscles are most likely your strongest and quickest to develop.

To maximize your muscles with fast twitch fibers, you'll need to train with low to moderate reps (e.g. 4 to 8 reps), rest periods of around 1 to 2 minutes and a moderate training volume (too much volume will compromise recovery).

If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing on the lower-rep, fast twitch fiber training and the higher-rep, slow twitch fiber training. This will help you to develop all the fibers in your muscles, maximizing your ultimate development.


Conclusion

Training your muscles according to their fiber type makes sense. It will help you to get better results from your training by allowing you to more specifically target your training according to the exact specifications of your muscles.


Good Luck.

Sunday 2 June 2013

How Planning & Motivation effect your success in the gym.

Failing to get up and go to the gym are momentary failures. The following short story and tips should help you get to the gym. Find out more.

There's a noise emanating in the near distance followed by a momentary flicker of light - like a camera flash triggered off inside your head. A sudden involuntary snort of pillow scented air plows its way down into your lungs.

Your back tightens and your hand moves automatically to the nightstand. Before the alarm clock can become anymore obnoxious, you snuff it out with a swat of your palm. "Gym?" you say to yourself, "There ain't no way I'm going to the gym today."

Maybe it was six or less hours ago when you finally laid your body down in bed. The thought of getting up and heading out to the gym danced whimsically inside your mind as the night stole away your consciousness.

You roll over, finding yourself troubled by the disappearance of motivation and the last fragment of a wonderful dream. Pulling the cover over your shoulder, you once again promise yourself tomorrow will be the day when you will, "for sure, I promise", go to the gym.





Tomorrow Never Comes

We all know that tomorrow never comes because in reality, it's always today. Most wonder why motivation to do something can be so vibrantly strong moments before we go to bed. I have a friend who quits smoking every night, embolden enough to throw their cigarettes into the toilet. Still the following morning, as soon as they can, they buy another pack.

Critics of people caught up in this dilemma point a gnarled accusatory finger and chastise them for not having enough will power. They snicker and shake their heads at those who can't seem to understand that if you want something bad enough, nothing will stand in your way of getting it.

But I'm not you and you're not me, so by all means if you pulled the sheet over your shoulder this morning, or any morning, ignore them.

Can I write articles in 1,500 word chunks? Sure, for me it's quite easy. Can I churn out five to ten articles a month and submit them to websites or magazines? If I knuckled down... I could. But what will they actually mean to you when you read them?

There are countless preexisting articles with hundreds more on the horizon. Step-by-step instructions on how, when, and why to exercise and eat properly. Yet the numbers are quite clear and large when it comes to the description of being "out of shape" or "overweight".

If the aforementioned people represent bucket one, there exists two additional buckets of people. We'll start with bucket three; the professional fitness athletes. Their paths are very clear and free of most obstacles people in bucket one and two face.



Failed Experiments


What drives these folks is the sheer desire to have and maintain the best possible body. They are the motivational force for people in bucket two and perhaps some of those in bucket number one.

If you're reading this article, I suspect you are either in bucket two or three. Those looking for "the edge", a valuable slice of information that will allow further unraveling of the body sculpting mystery.

Not to get off the beaten path, but to emphasize a point that I haven't clearly uncovered... The other day I responded to a tweet. The tweet was a search for a nutritionist who could help an aspiring athlete to plan a pre-competition diet.

I responded by stating "Dieting down for your comp is an 'experiment' if it's your first comp. Basic rules apply, but a lot has to do with timing."

I'm still not entirely sure the tweeter understood what I was trying to get out. Twitter is fun and informative, but you really can't get into the details when you have a mere 140 characters at your disposal.

The key word was "experiment". And this word should be a treasured weapon used in most everything we do. Why do I say this? Imagine how dull our world would be if people failed or were afraid to experiment. After all, fitness articles are reiterations of successful and failed experiments - aren't they?


From Failures To Success Results
One of my favorite sayings is: "The Pied Piper used a flute, but I choose sexy, pouting calves over five inch heels." If you're calves are sexy and pouting then that would mean your exercise plan for calf workouts is successful.

To further emphasize my point, you're success resulted from several failed experiments in types of exercises used, the amount of sets and reps employed, days per week calves are worked, and amount of weight used.

Does it really matter that you want it bad. In fact, so bad you can taste it? But failures in getting it push you further away from the goal.

The true winner is the one who gets up when they fall down. But some people have fallen so many times that their corner man has thrown in the white towel and begged them not to get back up. But we must get up!

Falling down or failing to get up and go to the gym in the morning are momentary failures that can be discounted quickly. At least those as they relate to getting fit must be.

The lesson learned is what we must rise up with, held firmly in our hand. Experiments are things we do purposefully, and sometimes by accident, in order to learn something - right?





Rise Up is Must

Let's rewind back to a friend who every night before going to bed flushes their cigarettes down the toilet. Nothing more than a waste of money because we know that each morning this person ends up buying a new pack.

They run and fall, run and fall... their corner man (or in this case, their bank account) is forever tossing towel after towel into the ring pleading for them just to stay down.

What can be, if anything the valuable piece of information they must rise up with held firmly in their hand? Quit today, not tomorrow. Cold turkey may not be the answer, perhaps use nicotine gum or wean yourself slowly off the habit.

As of this article, my friend no longer throws cigarettes down the toilet before going to bed. They have confessed to me they sleep better at night since they are less stressed out over knowing tomorrow morning they will end up failing on their promise not to smoke.

The amount of cigarettes they smoke has been halved, they have begun to exercise and are beginning to understand just how much damage smoking is doing to their physical fitness.

I suspect that in some time they will give up cigarettes all together once the final decision has been made that their body is just too important to sabotage with tar and nicotine.

We're a work in progress. We are a living document that needs to be amended constantly. Not until the last breath we take can we finally set down our pen and offer up our finished masterpiece.


Accomplishments that could be your
In our business, professional athletes can be defined as genetically gifted, but that's not entirely fair to say nor true. I'd much rather bask in the glow of being known as a great learner.

Trust me when I say that my corner man has thrown in more than just towels on many occasions. On the way down some slippery slopes my stomach has taken up refuge and on the summits of the highest hills my heart swelled so large tears have spilled from my eyes.

The corner of my lips shook hands with my ears. All my greatest accomplishments have been achieved by taking the time to understand the lesson I needed to learn.

Just as you can (this very second) touch the computer screen in front of you, you can reach out and put your arms around significant fitness accomplishments.

Let me share with you ways to better understand what you may very well learn the next time you fail to get up in the morning and go to the gym.

Common sense applies. Sometimes it's the simplest solutions that yield positive results; i.e. did you go to bed early enough or perhaps you're simply not an early morning person. Digging deeper in to more complex reasons, we can look at motivating factors, thinking along the lines of having to get up and go to work.

We may not be motivated to do so, but we do none the less since the motivation there is a simple thing called a paycheck needed for paying bills. What was playing on the radio that woke you in the morning? Was it the offensive bleeping, a commercial, or some static filled song?

On the other hand, imagine, if you can, that you're partner for this morning's workout is Brad Pitt. Your feet will more than likely hit the floor before your head has a chance to move up from off the pillow!



Success Methods
There's a lot to discuss and many lessons I can personally relate for you, but I will save that for a future article. I will leave you with some of my success methods to prevent pulling the covers over my shoulder after the alarm has gone off:

  • ·         I have no more or less than seven to eight hours of sleep.
  • ·         Going to be hydrated.
  • ·         Reviewing, the night before, what body parts and exercises I will be doing the following day.
  • ·         Spend several minutes (after the lights go off) visualizing what I am going to do in the  gym.
  • ·         Ensuring my "goal" of presenting the best possible me in my next show is achieved.


I'd like to end this article by emphasizing the need to have a plan. A well laid out plan makes it so much easier to spot the lesson learned when we fail at something we set out to do. Every win is the culmination of many failures!


Saturday 1 June 2013

Body type/Somatotype (Type of Body)


Before you chose plan for diet or exercise make sure that is plan you are undertaking is going to be effective or not for that reason you need to know what is your body type ? Body type /somatotype,as many time question come what type of body do I have ? with complete solution with judging yourself that what type of body you have?  as there are many interesting and beneficial things is going come in this article.


As it is 1st thing to done before you start.

Q1. What are you?

Q2. What you want to be?


As the both of these question is the entire function of plan for your fitness as Q1. means what is you current position in fitness?  what is your body size?  what is your nature?  what is your upbringing? how to you look now ?as this step of question tells you where do you stand in the fitness level at present.

Q2. Tells you what is your goal? what you want to achieve?  how passionate your are  to what you want to achieve? Setting up target is enough or you want to go for more than just you imagine .As you would be thinking what is this I am talking about let tell you if you try to be understand about your body type/somatotype that means you have created and base/foundation of your fitness.

Somatotype History

In the 1940s, Dr. William H. Sheldon introduced the theory of Somatypes. His theory described three basic human body types: the endomorph, characterized by a preponderance of bodyfat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue. He did also state that most people were a mixture of these types.
Dr. William H. Sheldon (1898-1977)—A Forgotten Giant of American Psychology.


Sheldon's description of three body types has become an integral part of most literature on weight loss, fitness and bodybuilding.

The three body types are further described below.
So to know what are you? 1st understand What Is Your Body Type ?

About Body Types

Here is the information about  three different body type.

Endomorph:


An Endomorph's biggest concern should be the losing of fat and adopting a lifestyle that keeps it off. Strength training should be done to get a better muscle to fat ratio and therefore improve metabolism. Use moderate weights at a fast training pace (very little rest between sets and exercises). You should lower your calorie intake (but not try to starve yourself) and should eat frequent but small meals. Sugars, sweets and junk food should be eliminated from your diet. Engage daily in some activity like brisk walking, biking, etc., and try to increase the amount of time you spend each week

Mesomorph:

A Mesomorph has a naturally fit body but to maintain it or improve it they should exercise and diet correctly for their type. Strength training can be done more often and for longer sessions then would be good for an Ectomorph, but you must still be careful not to overdo it. You should train with moderate to heavy weighs and at a moderate pace, not resting too long between sets. You will find you gain muscle quite easy (some women and even men might not want to get too bulky, but this won't happen suddenly. When you are happy with your muscle size simply train to maintain it). Stick to a good healthy diet to keep you lean and muscular, and watch for any slow creeping fat gains. Engage in and enjoy aerobic activities, sports, etc. but do not overdo.

Ectomorph:



Ectomorphs should concentrate on gaining weight in the form of good lean muscle tissue (some women that are too thin may also want to put on a little fat to look more feminine). Weight training should be done but not too often or for too long each session. Weight should be fairly heavy and workout pace slower (longer rest periods between sets). Diet should be high in calories (good quality food not junk) and you should eat more then you're used to and often. Aerobic and other activities (sports, dancing, etc.) should be kept to a minimum, at least until you are happy with your weight and looks.


PRO & CON's of Body type

Ectomorph:

§  Fragile
§  Thin
§  Flat chest
§  Delicate build
§  Young appearance
§  Tall
§  Lightly muscled
§  Stoop-shouldered
§  Large brain
§  Has trouble gaining weight
§  Muscle growth takes longer



Mesomorph:

§  Athletic
§  Hard, muscular body
§  Overly mature appearance
§  Rectangular shaped (hourglass shaped for women)
§  Thick skin
§  Upright posture
§  Gains or loses weight easily
§  Grows muscle quickly


Endomorph:

§  Soft body
§  Flabby
§  Underdeveloped muscles
§  Round shaped
§  Over-developed digestive system
§  Trouble losing weight
§  Generally gains muscle easily

How to understand what is your body type? / Judge your body type
 

Question need to ask yourself

Ectomorph:


Endomorph:


Mesomorph:


Bone Structure 



Small to Frail

Very Large

Large To Medium

Body Tends Towards



Being Too Skinny

Carrying Too Much Fat

Being Lean And Muscular

Body Looks


Women

Men

 




Mostly straight up 
and down

Long and tenuous 


Pear-shaped

Round and soft


Hourglass-shaped

Square and rugged

 

A Child I Was




Too thin


Chubby


Normal

 

Activity Level 



Over active, can't sit still

Sedentary

Fairly Active




Metabolism Is



Too fast

Slow

Just right

People Tell Me



I should gain some weight

I should lose some weigh

Stay the same

Concerning My Weight



Have trouble gaining weight

Gain weight easily, but find it hard to lose

Gain or lose weight 
fairly easily. Usually stay about the same

I Am Hungry



Rarely

Almost all the time

Just at meal times

What people Describe you As 



Intellectual person

Emotional person

Physical person



Conclusion



When you know which type of body you is yours you can diet and exercise correctly for that type, you will make much better progress. As your vision for goal will be clear for the what you will be doing hard work to get the best possible result from your plan of exercise and diet.

By making ideal any professional bodybuilder, fitness model, or any actor or actress .and having willingness as same fitness level you need to know about Somatotype. As explained above .