Don't be a Bench Press Dummy... Always use collars on the barbell.
It takes 3 seconds to put on the collars and that is 3 seconds well spent.
Tuesday, March 31, 2009
Monday, March 30, 2009
Why do you workout and what is your fitness motivation?
By just being here and reading this article right now you have taken an important step in the right direction towards achieving your fat loss and muscle building goals. We all want to have the perfect body, but as you know most people just "hope" that someday they'll get around to losing the fat and getting in shape. However, you are actually taking action and looking for a solution. So for that I have a lot of respect for you and what you are trying to achieve.
Now with that being said, there is no shortage of "fitness solutions". Heck, a single google search on how to lose fat or how to build muscle will bring up literally millions of results. And here on my Total Fitness Bodybuilding website I share some of my very best "How To" tips with regards to proper weight training, cardio, eating, supplementation, etc. that you'll need to follow in order to transform your physique.
But knowing what to do isn't enough. Let's face it everyone knows "What To Do" to some extent. We all know that we should exercise regularly, that we should eat a healthy diet, that we should drink plenty of water, and all that stuff. But how many people have the fitness motivation to actually do it?
You need to have a big enough reason "Why" you want to be lean, fit, athletic, and muscular in order to have the motivation and determination to do all the "How To" stuff to begin with, and then actually stick to your program over the long term so that you achieve your fitness goals.
Why Do You Want To Burn Bodyfat, Gain Lean Muscle, And Transform Your Body?
Here is an important exercise that you can do RIGHT NOW that will help move you even closer towards achieving the body of your dreams.
Open up a new word processing document on your computer right now and just jot down at least a dozen reasons for why you want to get in your best shape ever. And get real honest with yourself, what are those deep emotional and often irrational selfish reasons that you have for wanting to get in great shape?
Very often the logical and practical ones like: it will improve my health, lower my blood pressure, lower my cholesterol, reduce my risk of heart disease, etc. are not the "hot buttons" that will move you to action. No one really gets excited and passionate about lowering your cholesterol (unless your doctor says it is dangerously high and you are in risk of serious health issues).
But most everyone would get excited about the idea of being able to take your shirt off and feel proud of how your body looks, rather then worrying about a soft flabby gut hanging over your belt.
Imagine having the type of body that commands attention and respect everywhere you go, that causes people to stop and do a double take when you walk by because you are in such good shape. Picture how good it will feel to get the attention from the opposite sex and have them hit on you (rather then the other way around :-). And how cool would it be to be one of the fittest guys in the gym and have people complementing you on how good you look and then asking YOU for training advice?
We all have our own reasons for why we want to get in shape, often times the real motivating ones feel so silly and foolish that we wouldn't even tell anyone about them. But those are the ones that will actually keep you on track, help you stick to your plan and follow through. So take a few minutes right now and think about what those reasons are for you.
Think of all the benefits you'll experience from being lean and ripped. Maybe it is so you can fit into your old clothes again. Or so you can go out and buy new clothes that will highlight your new athletic physique. Or maybe it has nothing to do with the clothes and you just want to look good naked. Imagine how awesome it would feel to get "intimate" with that special someone while sporting a lean muscular body with a trim waist and visible 6-pack abs!
And also think of all the negative things you'll move away from and the embarrassments and frustrations you'll avoid...
Maybe you are fed up with feeling like a fat lazy slob and now you are going to do something about it. Maybe you are sick and tired of being made fun of for being chubby and out of shape. Or on the other side; maybe you've been picked on for being too skinny and were called "Chicken Legs" one too many times and had enough. Maybe it is to avoid feeling self conscious and inadequate compared to the more athletic guys at the gym. Maybe it is your way of getting back at someone and getting your revenge, or to make an ex-girl friend jealous for leaving you (that's one I heard someone mention recently).
Whatever it is, write it down. You don't have to share this with anyone but keep it for yourself and review it on a regular basis. Use the carrot and the stick so that you have every possible motivating factor working to your advantage and pushing you towards achieving the body of your dreams.
Psychologists have proven over and over again that the reason for doing something is much more powerful than how you get the job done. If you have a strong enough reason WHY you want to burn fat, gain muscle, and transform your body then you will find a way to do it. It's as simple as that.
Obviously, you probably already have an idea of what some of the motivating factors are right now. Otherwise you wouldn't even be here and reading this article right now. But take the time to write them down and make them even more clear and specific. Then review this daily, tweak it, and refine it so that you know EXACTLY what you want, and also know what you DON'T want when it comes to achieving your best body ever!
And if you are looking for some killer "How To" information then you should pick up a copy of my Total Fitness Bodybuilding Video Training System. This isn't just anther "workout video", it's a complete system for muscle building success. If you are looking for a straight forward and honest no hype, no BS, no gimmicks type of training program that delivers the FACTS of what you need to do and how to do it when it comes to building muscle, burning bodyfat, and getting in the best shape of your life, then you owe it to yourself to get your copy today at: http://www.LeeHayward.com/dvd
Now with that being said, there is no shortage of "fitness solutions". Heck, a single google search on how to lose fat or how to build muscle will bring up literally millions of results. And here on my Total Fitness Bodybuilding website I share some of my very best "How To" tips with regards to proper weight training, cardio, eating, supplementation, etc. that you'll need to follow in order to transform your physique.
But knowing what to do isn't enough. Let's face it everyone knows "What To Do" to some extent. We all know that we should exercise regularly, that we should eat a healthy diet, that we should drink plenty of water, and all that stuff. But how many people have the fitness motivation to actually do it?
You need to have a big enough reason "Why" you want to be lean, fit, athletic, and muscular in order to have the motivation and determination to do all the "How To" stuff to begin with, and then actually stick to your program over the long term so that you achieve your fitness goals.
Why Do You Want To Burn Bodyfat, Gain Lean Muscle, And Transform Your Body?
Here is an important exercise that you can do RIGHT NOW that will help move you even closer towards achieving the body of your dreams.
Open up a new word processing document on your computer right now and just jot down at least a dozen reasons for why you want to get in your best shape ever. And get real honest with yourself, what are those deep emotional and often irrational selfish reasons that you have for wanting to get in great shape?
Very often the logical and practical ones like: it will improve my health, lower my blood pressure, lower my cholesterol, reduce my risk of heart disease, etc. are not the "hot buttons" that will move you to action. No one really gets excited and passionate about lowering your cholesterol (unless your doctor says it is dangerously high and you are in risk of serious health issues).
But most everyone would get excited about the idea of being able to take your shirt off and feel proud of how your body looks, rather then worrying about a soft flabby gut hanging over your belt.
Imagine having the type of body that commands attention and respect everywhere you go, that causes people to stop and do a double take when you walk by because you are in such good shape. Picture how good it will feel to get the attention from the opposite sex and have them hit on you (rather then the other way around :-). And how cool would it be to be one of the fittest guys in the gym and have people complementing you on how good you look and then asking YOU for training advice?
We all have our own reasons for why we want to get in shape, often times the real motivating ones feel so silly and foolish that we wouldn't even tell anyone about them. But those are the ones that will actually keep you on track, help you stick to your plan and follow through. So take a few minutes right now and think about what those reasons are for you.
Think of all the benefits you'll experience from being lean and ripped. Maybe it is so you can fit into your old clothes again. Or so you can go out and buy new clothes that will highlight your new athletic physique. Or maybe it has nothing to do with the clothes and you just want to look good naked. Imagine how awesome it would feel to get "intimate" with that special someone while sporting a lean muscular body with a trim waist and visible 6-pack abs!
And also think of all the negative things you'll move away from and the embarrassments and frustrations you'll avoid...
Maybe you are fed up with feeling like a fat lazy slob and now you are going to do something about it. Maybe you are sick and tired of being made fun of for being chubby and out of shape. Or on the other side; maybe you've been picked on for being too skinny and were called "Chicken Legs" one too many times and had enough. Maybe it is to avoid feeling self conscious and inadequate compared to the more athletic guys at the gym. Maybe it is your way of getting back at someone and getting your revenge, or to make an ex-girl friend jealous for leaving you (that's one I heard someone mention recently).
Whatever it is, write it down. You don't have to share this with anyone but keep it for yourself and review it on a regular basis. Use the carrot and the stick so that you have every possible motivating factor working to your advantage and pushing you towards achieving the body of your dreams.
Psychologists have proven over and over again that the reason for doing something is much more powerful than how you get the job done. If you have a strong enough reason WHY you want to burn fat, gain muscle, and transform your body then you will find a way to do it. It's as simple as that.
Obviously, you probably already have an idea of what some of the motivating factors are right now. Otherwise you wouldn't even be here and reading this article right now. But take the time to write them down and make them even more clear and specific. Then review this daily, tweak it, and refine it so that you know EXACTLY what you want, and also know what you DON'T want when it comes to achieving your best body ever!
And if you are looking for some killer "How To" information then you should pick up a copy of my Total Fitness Bodybuilding Video Training System. This isn't just anther "workout video", it's a complete system for muscle building success. If you are looking for a straight forward and honest no hype, no BS, no gimmicks type of training program that delivers the FACTS of what you need to do and how to do it when it comes to building muscle, burning bodyfat, and getting in the best shape of your life, then you owe it to yourself to get your copy today at: http://www.LeeHayward.com/dvd
Saturday, March 28, 2009
Do squats hurt your shoulders?
If you have been involved with the iron game for any length of time then you probably know that good old fashion barbell squats are one of the best overall muscle building exercises you can do.
Not only do squats target the legs, but they also provide muscle stimulation all through the hips, glutes, abs, obliques, lower back, spinal erectors, traps, shoulders, and even to a smaller degree the chest, lats, and arms.
Now even though squats are a "super exercise" they are one of the most challenging and uncomfortable exercises to perform. Part of the reason is that there is a big learning curve when it comes to getting the proper form, coordination, and confidence to perform a proper squat.
One of the big hurdles that holds most beginners and intermediate lifters back from progressing faster in the squat is that the bar digs into the back of their shoulders causing pain and discomfort.
Can you relate to this? Have you felt the pain in your upper back from squatting and then wrapped a foam pad or towel around the bar to try and make it easier on the shoulders? If you have then chances are it didn't provide as much padding as you thought it would, and most likely it threw off your squatting form even more as the padding often causes the bar to slide down your back.
So how do we over come this painful squatting dilemma?
You toughen up your back so you can comfortably handle the bare bar on your back with the help of Hise Shrugs...
The Hise Shrug was invented by Joseph Curtis Hise, who also happened to invent the 20 rep squat routine (aka: Squats & Milk Program) back in the 1930's.
Chances are you have never heard of Hise Shrugs before even though it is an awesome movement for building up the traps, upper back, and all the muscles of the shoulder complex.
You do this exercise by shouldering a barbell, just like you were going to do a set of squats (skip the padding and just use the bare bar). Keep your legs straight during the entire exercise. Simply shrug or hunch your shoulders up. You will feel your traps contract hard, hold this position for a second. Then relax your shoulders back down, then repeat.
Do this exercise 2 times per week for 4 sets of 10-15 reps. You can do it as part of a back or shoulder workout, as these are the muscles that come into play.
Within a few weeks you should be able to handle just as much weight as you can squat. Granted this exercise will feel a bit uncomfortable at first, but it's a lot easier then squatting because you just have to worry about shrugging the bar.
After about month of doing Hise Shrugs in a progressive overload fashion you'll be able to do regular barbell squats with the bare bar across your back and experience no pain.
It's a small investment in time and effort for a huge pay off in muscle building results. Give it a try in your workouts and leave me a comment below to let me know how it works for you.
If you would like to learn about more unique muscle building exercises then get a copy of my Total Fitness Bodybuilding DVD. In this 3 disc set I cover over 100 muscle building exercises that will help you take your overall muscular development to a whole new level.
http://www.leehayward.com/dvd
Not only do squats target the legs, but they also provide muscle stimulation all through the hips, glutes, abs, obliques, lower back, spinal erectors, traps, shoulders, and even to a smaller degree the chest, lats, and arms.
Now even though squats are a "super exercise" they are one of the most challenging and uncomfortable exercises to perform. Part of the reason is that there is a big learning curve when it comes to getting the proper form, coordination, and confidence to perform a proper squat.
One of the big hurdles that holds most beginners and intermediate lifters back from progressing faster in the squat is that the bar digs into the back of their shoulders causing pain and discomfort.
Can you relate to this? Have you felt the pain in your upper back from squatting and then wrapped a foam pad or towel around the bar to try and make it easier on the shoulders? If you have then chances are it didn't provide as much padding as you thought it would, and most likely it threw off your squatting form even more as the padding often causes the bar to slide down your back.
So how do we over come this painful squatting dilemma?
You toughen up your back so you can comfortably handle the bare bar on your back with the help of Hise Shrugs...
The Hise Shrug was invented by Joseph Curtis Hise, who also happened to invent the 20 rep squat routine (aka: Squats & Milk Program) back in the 1930's.
Chances are you have never heard of Hise Shrugs before even though it is an awesome movement for building up the traps, upper back, and all the muscles of the shoulder complex.
You do this exercise by shouldering a barbell, just like you were going to do a set of squats (skip the padding and just use the bare bar). Keep your legs straight during the entire exercise. Simply shrug or hunch your shoulders up. You will feel your traps contract hard, hold this position for a second. Then relax your shoulders back down, then repeat.
Do this exercise 2 times per week for 4 sets of 10-15 reps. You can do it as part of a back or shoulder workout, as these are the muscles that come into play.
Within a few weeks you should be able to handle just as much weight as you can squat. Granted this exercise will feel a bit uncomfortable at first, but it's a lot easier then squatting because you just have to worry about shrugging the bar.
After about month of doing Hise Shrugs in a progressive overload fashion you'll be able to do regular barbell squats with the bare bar across your back and experience no pain.
It's a small investment in time and effort for a huge pay off in muscle building results. Give it a try in your workouts and leave me a comment below to let me know how it works for you.
If you would like to learn about more unique muscle building exercises then get a copy of my Total Fitness Bodybuilding DVD. In this 3 disc set I cover over 100 muscle building exercises that will help you take your overall muscular development to a whole new level.
http://www.leehayward.com/dvd
Friday, March 27, 2009
Total Fitness Bodybuilding Video Blog...
I just picked up a flip video camera and this is my initial test run video with it and I'm quite surprised with the overall video quality for such a small camera. I'm going to be using this camera to help me create even more workout and nutrition video clips along with a Total Fitness Bodybuilding DVD of the month program. This will provide you with more in depth training and nutrition information, motivation, along with practical tips that you can use day to day to make it easier to stick to a healthy bodybuilding lifestyle and build the lean muscular body that you truly want.
Does eating frequent meals increase metabolism?
A lot of diet and nutrition experts recommend eating several smaller meals per day rather than eating the typical 3 square meals per day. The thinking behind this is that frequent feedings will help speed up the metabolism and burn more calories from the energy used to digest the food.
But does this really work in the real world?
There was a study done by Drs. M A Taylor and J S Garrow from King's College London UK (Int. J. Obesity 25: 519-528, 2001) that measured the energy expenditure from eating 6 meals per day vs. 2 meals per day. The test subjects ate the same number of total calories, but the first group ate that food in 6 small meals and the second group ate the same amount of food in 2 big meals.
The results of the study showed that there was No Difference in the energy expenditure from eating 6 meals per day or 2 meals per day. This goes to show that the key to losing weight (or gaining it) is the total caloric intake and not the meal frequency.
Now with that being said there is still some benefits to dividing up your food intake up over the course of the day because it is easier to digest and generally more comfortable on the stomach to eat lighter more frequent meals.
However, when it comes to sticking with a serious fat loss diet, one trick that I've used personally and have shared with several of my personal coaching students with great results, is once you are following a structured fat loss eating plan and you want to further reduce your caloric intake to create an even greater caloric deficit. Rather then cutting back on your portion sizes and eating smaller meals to the point where you have to eat a few bites of food and then leave the table hungry. Keep the meal size the same and just eat fewer meals.
When I start a pre-contest fat loss diet I'll begin with 6 meals per day, then cut back to 5 meals, then 4 meals, and for the last few weeks before a show I'll even drop down to just 3 meals per day. The meal size stays consistent and this allows me to leave the table comfortably full, but I'm creating a caloric deficit simply by eating fewer meals and less food over the course of the day.
This is one of the tricks I used to shed over 40 pounds of ugly bodyfat and get contest ripped in just the matter of months as you can see in the pics below:
If you'd like to get more advanced fat loss diet strategies then you should pick up a copy of my new book "Your First Bodybuilding Competition" this is a complete fat loss training guide that is designed to help bodybuilders and figure competitors get super lean and ripped in record time.
Check it out for yourself at: http://www.leehayward.com/bodybuilding
But does this really work in the real world?
There was a study done by Drs. M A Taylor and J S Garrow from King's College London UK (Int. J. Obesity 25: 519-528, 2001) that measured the energy expenditure from eating 6 meals per day vs. 2 meals per day. The test subjects ate the same number of total calories, but the first group ate that food in 6 small meals and the second group ate the same amount of food in 2 big meals.
The results of the study showed that there was No Difference in the energy expenditure from eating 6 meals per day or 2 meals per day. This goes to show that the key to losing weight (or gaining it) is the total caloric intake and not the meal frequency.
Now with that being said there is still some benefits to dividing up your food intake up over the course of the day because it is easier to digest and generally more comfortable on the stomach to eat lighter more frequent meals.
However, when it comes to sticking with a serious fat loss diet, one trick that I've used personally and have shared with several of my personal coaching students with great results, is once you are following a structured fat loss eating plan and you want to further reduce your caloric intake to create an even greater caloric deficit. Rather then cutting back on your portion sizes and eating smaller meals to the point where you have to eat a few bites of food and then leave the table hungry. Keep the meal size the same and just eat fewer meals.
When I start a pre-contest fat loss diet I'll begin with 6 meals per day, then cut back to 5 meals, then 4 meals, and for the last few weeks before a show I'll even drop down to just 3 meals per day. The meal size stays consistent and this allows me to leave the table comfortably full, but I'm creating a caloric deficit simply by eating fewer meals and less food over the course of the day.
This is one of the tricks I used to shed over 40 pounds of ugly bodyfat and get contest ripped in just the matter of months as you can see in the pics below:
If you'd like to get more advanced fat loss diet strategies then you should pick up a copy of my new book "Your First Bodybuilding Competition" this is a complete fat loss training guide that is designed to help bodybuilders and figure competitors get super lean and ripped in record time.
Check it out for yourself at: http://www.leehayward.com/bodybuilding
Wednesday, March 25, 2009
Hand Grip Training - Working The Forearm Extensors With A Rubber Band
The forearm extensors are the most neglected muscle group when it comes to grip and forearm training. Most people just focus on the muscles that close the hand, but the forearm extensors (the muscles that open the hand) must be trained as well for maximal development. Just like you wouldn't train your biceps and forget about your triceps, the same idea applies when it comes to your forearms.
One of the best forearm extensor exercises for strengthening the grip is Rubber Band Finger Extensions.
Just get a thick rubber band and place your fingers and thumb inside the band. Spread your fingers as wide as possible, close them, and repeat. You can also do the same thing with your thumb and each finger individually.
This is also an excellent exercise for anyone who suffers from elbow tendonitis and carpal tunnel syndrome because it helps balance out the muscles in the wrists and forearms, which can help relieve the pain and strain on the tendons.
One of the best forearm extensor exercises for strengthening the grip is Rubber Band Finger Extensions.
Just get a thick rubber band and place your fingers and thumb inside the band. Spread your fingers as wide as possible, close them, and repeat. You can also do the same thing with your thumb and each finger individually.
This is also an excellent exercise for anyone who suffers from elbow tendonitis and carpal tunnel syndrome because it helps balance out the muscles in the wrists and forearms, which can help relieve the pain and strain on the tendons.
Monday, March 23, 2009
My Bodybuilding Posing Routine From The 2007 HWC
Here is a video clip of my posing routine from the 2007 Heavyweights Classic Bodybuilding Championships where I won the light-heavyweight division and overall.
Note: if you would like to know exactly how I trained and ate to prepare for that show then check out http://www.leehayward.com/bodybuilding
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