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January 2013

TRAINING TIPS FOR THE ATHLETIC BODY TYPE
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TRAINING TIPS FOR THE ATHLETIC BODY TYPE  Not everyone wants to build mountains of muscle. Think about all of the athletes who use there bodies as the primary resistance. Large muscles on a gymnast would greatly effect there ability to perform properly. So how do you tone and strengthen your muscles without creating mountains?   Lift Heavy Lifting heavy weights of (> 90% 1RM) will help improve strength. To achieve this, although the weight is heavy the aim is to move the...
SHOULD I BE SORE EVERY TIME I WORKOUT
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  SHOULD I BE SORE EVERY TIME I WORKOUT  Muscle soreness is something that occurs after strenuous strength or cardio workouts. Here we will discuss why it occurs and how often it should occur.   Why am I sore? Essentially when you workout, you break down and tear muscle fibres which, as your body recovers become stronger. This occurs when you have overloaded or performed strenuous lifting exercises. Delayed onset muscle soreness (DOMS) usually occurs at least 24-28 hours...
EXERCISE POSITIVELY
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EXERCISE POSITIVELY  Many people who enjoy running, started out either thinking they wouldn’t enjoy it or found it hard. But as they progressed, learned the enjoyment and great progress that can be felt from running and exercise.   POSITIVITY IS KEY We all know that keeping a positive attitude is key, when it comes to getting motivated and achieving your goals. But sometimes that can be easier said then done. In this case, working out eventually does turn into a very...
TIPS TO BUILD YOUR CHEST
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TIPS TO BUILD YOUR CHEST  Your chest is made up of one single muscle, but should be trained like it is broken up into 3 parts. To do this you have to stimulate your upper, middle and lower portions by changing the angle you perform the exercise. For beginners your chest best responds to low to medium reps ranging from 4-6 or 8-12. When starting out heavier weights are great to help build a solid foundation. To help get your body adjusted to the weight and target the correct areas,...
NUTRITION RULES FOR THE SKINNY GUY
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  NUTRITION RULES FOR THE SKINNY GUY  We all know that one person who can eat what ever they want and still not put on a pound. Many people would look at that person with envy, because they don’t have to watch what they eat or worry about their weight. Although this sounds like an advantage, it can be a bit of a pain if you’re trying to add some weight and muscle to your bones. Below are some tips on how to gain weight the healthy way.   Carbs, Carbs, Carbs With...
MIDDLE CHEST MASS BUILDING WORKOUT
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  MIDDLE CHEST MASS BUILDING WORKOUT Have you thought about doing weight training to tone up and get fit but are unsure where to start? The below workout is for beginners and focuses on the mid chest section.   THE ROUTINE Barbell Bench Press –Recommended: 3 Sets – 4-6 Reps Muscles worked: Chest Equipment: Barbell, Weight Bench, Weight Plates   Lie back on the flat bench and position your hands in a medium grip on the barbell. Raise the barbell above your...
NEW FITQUIP EXERCISE BIKES
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NEW FITQUIP EXERCISE BIKES It’s here! Fitquip is proud to announce its new domestic, semi-commercial, commercial Exercise Bikes! The new Fitquip exercise bikes and spin bikes are perfect for both home and commercial use and are suited for a variety of people.   Fitquip FQPE300D Spin Cycle The FQPE300D Spin Cycle is specifically designed for a high-end domestic to commercial environment. The design focuses on comfort, convenience and reliability while giving you a quite, fluid...
MAKE RUNNING FUN
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MAKE RUNNING FUN Everyone exercises for there own reasons, whether that be to lose weight, get fit, win races or de-stress. But like most things, if you don’t enjoy something, you either wont stick to it or you wont see great results.   WHY DO YOU RUN? Knowing why you run or why you want to run can greatly improve your overall enjoyment. Research has shown that those who are motivated to run or workout because they enjoy it, are more likely to continue compared to those who are...
CHEST ANATOMY
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CHEST ANATOMY  If you are doing strength exercise with the hope of achieving massive muscles or toning up then this is a must read. Understanding your anatomy and how your muscles respond to your exercises can greatly improve your workout technique and results.   Muscle Function The chest is made up of two muscles, the pectoralis minor which is located underneath the pectoralis major. These muscles work together to make your chest function. Overall, these muscles start at the...
UPPER CHEST MASS BUILDING WORKOUT
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  UPPER CHEST MASS BUILDING WORKOUT  Do you spend countless hours on the bench press with no gain? Well don’t let that diminish your hopes of gaining mountains of muscles or a toned figure. The below workout is for beginners and focuses on the upper chest.   THE ROUTINE Dumbbell Fly –Recommended: 3 Sets – 8-12 Reps Muscles worked: Chest Equipment: Dumbbells, Flat Bench   Lie back on the flat bench with a dumbbell in each hand on your thighs. Your...