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Home Gyms – Advantages of Having Your Own Home Gym

If you want to commit to a fitness lifestyle but your current lifestyle and commitments keep you from getting to the gym, then you may want to create the possibility of setting up your own home gym. I’m sure we would all like to make fitness a full time priority. However, that it becomes challenging (especially if you have daily commitments). We understand that we need to work out and be persistent with our efforts. However, we have little time blocked out to do it.

This is where a home gym can be effective for you. Don’t get me wrong, gym memberships are a great thing to have as well. However, having an area to set aside to exercise can be a valuable asset to people that make fitness a high priority. In this article I would like to discuss three advantages of having your own home gym:

Flexibility is a benefit that can have major impact on our lives. You will be able keep your commitment to your fitness. With Home Gyms, you can work out at any time. You will also have less time constraints to skip work outs. Home gyms are also a time saver for weekends. You can only allocate a half hour of your schedule to weight lifting and then spend the rest of the time being with your family.

A perfect example of the flexibility of a home gym is when you experience an un-expected schedule change. If you wake up late and miss your opportunity to go to your gym, you could always get a quick work out at home before you leave for work. You could also use this advantage at night time as well. If you miss your morning workout, you can always work out in the evening when you get home from work.

Privacy is also and advantage when you have your own home gym. I find the most important benefit to having privacy is that you get to focus on your routine. Since there is less chance of socialization (than there would be at the gym), you can really dial into your work out. Also, you can watch or listen to what ever you want while you’re working out.

Finally, the best part of having a home gym is that you have control. For example, a gym membership is an expense. If for some reason life throws you a curveball where you have to cancel your membership for any reason, you can use your home set up to your advantage. Your health would not be a casualty.

One downside to having a home gym is that the equipment can be expensive. So it is important to do proper research on gym equipment. You do not have to buy expensive items for your home gym if you don’t want too. You could buy basic weights and a bench to start off with and then get more equipment as your financial situation allows for it.

So if you’re a person with many daily commitments and can’t make it to the gym all the time, then consider investing in home gym.

Common Gym Exercise And Training Mistakes

Going to the gym for some fitness exercise and training should only have one main purpose- to stay fit and healthy through exercise. Going to the gym should be trying to achieve that purpose and nothing else. But sadly, there are certain mistakes that many people going to the gym make that can keep them from fulfilling this purpose. There are certain mistakes that even experienced gym rats make that prevent them from getting the very best benefits that going to the gym offers. Here are some of them:

Socializing at the Gym True, it can be easy to get to know a lot of people while visiting their neighborhood gym. But the mistake that they make is that many tend to focus more on socializing with friends and other gym members instead of trying to keep fit. It seems that a lot of gym members may have the wrong notion of going to the gym if it is socializing they’re after. The gym may be a good and ideal venue to meet up with other people who are also eager in eventually getting fit and healthy, it isn’t really what the gym’s purpose is. One should try to keep their socializing at the gym in check because it can just as easily prevent one from using the gym to the utmost advantage to stay fit.

A Goal-less Exercise Another mistake that most people at the gym make is having no fitness goals to begin with. It can be easy for many to try and get into a fitness regimen without any goal in mind. They can go through the necessary work out without ever hoping to get anything from it. Many think that just going through the motions would be sufficient enough. But this is where many can be wrong.

Many may think that going to the gym to work out would be good enough to keep fit. It can help provide some visible results, but such a practice would not last without having fitness goals. The important part of going to the gym is to try to make it a regular habit. Making it a habit allows one to get into a fitness regimen more regularly. Without a fitness goal in mind when going to the gym, a person can be quite difficult to make the gym visits become enjoyable and worthwhile. In short, going to the gym can easily become boring after just a number of visits.

Without a fitness goal in mind, any fitness program would easily just be considered as something to get over with. Proper motivation to keep going would lack in the very serious sense. And without getting one’s heart into the fitness regimen can easily make it become even more boring to do. A simple fitness goal can help provide the necessary motivation since there is a sense of accomplishment attached to the fitness regimen. Too Much Exercise Without Rest Becoming too engrossed in a fitness program can also be a mistake. Some very serious gym rats can sometimes be so into the program that they try to outdo themselves to the point of exhaustion just to see results. And at times, this can mean not getting enough rest after bouts of too strenuous exercises. It may be good that some people take their training seriously. They are motivated enough to get into the highest levels of fitness. But with everything, too much can be a mistake. Some can be put at risk of getting injured in the process.

Serious fitness buffs can easily do very strenuous exercise and training routines without breaks. “No Pain No Gain”- that can be the attitude of some gym people. But it can also work at a rather negative way. The result of too much exercise is strained muscles. The body can break down faster than it can be repaired. A balance should always be made between physical activity and some recovery time. That would be the only way to enjoy the best benefits of any fitness program.

Muscle Building Supplement Advice

Building muscle is more than just working out, and it is more than just using muscle building supplements. There really is a right way – a scientifically proven way – to build mass muscle. Here are some tips:

1. Make sure that you are getting enough protein, through food and muscle building supplements. Furthermore, make sure that the protein that you are getting is high quality protein. Without the proper amount of protein, your muscles will not only stop growing, but you will lose muscle as well. You need 1.75 grams of protein for every kilogram of body weight, each and every day. Some people consume up to 1 gram per kilogram, just to be on the safe side.

2. You must constantly feed your muscles. Muscles are always busy – even when you are at rest. They are constantly doing one of two things: they are either building up, or breaking down. If they aren’t fed, they are breaking down, and the only way that they build is by outpacing the breakdown process with the build up process. This requires the constant presence of protein. This is why bodybuilders typically eat six meals a day.

3. Make sure that Your Protein is doing the right thing. If you consume nothing but protein, which is a mistake that some bodybuilders make, you will find that you aren’t growing muscle. Instead, the protein is used for other body functions, such as turning into blood sugar for energy. It’s important to eat a well balanced diet, even though you will be taking in more protein than what the ‘normal’ diet consists of. The best way to do this is to include low-glycemic carbs with your protein. This way, the carbs can be used as fuel, and the protein can be used to build muscle.

4. Your muscles are 70% water, and water is essential to their growth. Water is used to move the proteins through the muscles. You can do everything else right, but if you aren’t getting enough water, your muscles simply won’t grow. The rule is to drink one ounce of water for every gram of protein that you eat.

5. Eat immediately after your workouts. Eat a meal that is high in protein, with low-Glycemic carbs as well. This meal should be eaten within one hour of finishing your workout. After that time, you lose your window of opportunity to help your muscles grow even more. Not only does this help your muscles to grow bigger, faster, it also helps them to heal faster.

There is a great deal more to learn about muscle building supplements, but this is a start, and it will get you headed in the right direction to help you reach your bodybuilding goals. Remember that bodybuilding is more than working out, and it is more than using muscle building supplements. It is a combination of many things, and leaving just one element out can severely hinder your bodybuilding efforts.

What is the Green Tea Diet Plan?

Eating and dieting these days do not usually involve your favorite beverages like green tea and coffee. But this is not always necessarily the case. With some bit of planning and a lot of discipline, your diet plan and weight regime can include your morning cups of coffee or green tea.

South Beach Diet Plan

An idea formulated by Dr. Agatston, the South Beach Diet plan is not low-carb, nor low-fat. According to its originator, the South Beach Diet plan “teaches you to rely on the right carbs and the right fats.”

This diet plan is comprised of three phases – Banishing your Cravings, Reintroducing Carbs, and A Diet for Life. Using artificial sweetener and low-fat milk in your coffee or green tea during all three phases is one way to go on losing weight without having to give up your brewed cup. Going decaf with your coffee might also be a good idea since the objective of this diet is maintaining even insulin levels. If you’re a green tea drinker, then there is less worries for you. Green tea contains only very few amounts of caffeine.

The Zone Diet Plan

The Zone Diet plan was developed by Barry Sears, a former biotechnology researcher at the Massachusetts Institute of Technology. This diet plan is based on the maintenance and consistency of insulin levels. Because this diet plan also concerns itself with insulin control, the issues that arise are handled similarly as that with the South Beach Diet plan. Taking decaffeinated coffee and green tea is all right as long as these beverages don’t spike up your insulin. The eating program of the Zone Diet plan requires you to use artificial sweetener and low-fat milk in your coffee or green tea.

Blood Type Diet Plan

The Blood Type Diet plan is a weight loss regimen where the foods you eat are based on your blood type. The eating program of the Blood Type Diet plan is more restricted compared to the South Beach Diet plan, the Zone Diet plan, and the Atkins Diet plan. For instance, for people with blood types A and AB, coffee is highly advised. But for those with blood types O, adding coffee to the Blood Type Diet plan should be avoided. Green teas on the other hand are acceptable for any blood types. However, adding natural sweeteners like sugar, honey, stevia, or maple syrup in green tea should be avoided in this diet plan.

Sugar Busters Diet Plan

The name of the diet plan says it all. Subscribers to this diet plan are highly cautioned against sugars. Coffee and green teas are perfectly fine but only use artificial sweeteners.

Atkins Diet Plan

Another low-carb diet plan variety, the Atkins Diet plan works best with caffeine-free coffee and green tea. For best results, artificial sweeteners in your green tea and coffee are advised to keep your carbs down.

Paleolithic Diet Plan

Also called the Stone Age Diet plan, this diet plan is based on the consumption of simple, unprocessed foods that our Neanderthal ancestors would have eaten. This diet plan is perfect for green tea drinkers. Green tea is simple and 100% natural steamed dried leaves from the Camellia sinensis plant. If you’re a coffee drinker, you might be in for a tougher choice since you might have to give up coffee all together with this diet plan. Sugars in green teas are still a big no-no, especially the refined kind.

As you can see, there are plenty of options available to help you with your diet plan, and enjoying the benefits of green tea is a great place to start.

A Look At Bodybuilding As A Sport

Competitive bodybuilding is a sport in which athletes attempt to develop and maintain the perfect muscular body. As bodybuilding competitors show off their physique and perform with a number of poses, they are judged by a qualified panel of experts who will render the final decision as to the winner.

When it comes to bodybuilding, the appearance of a competitors physique is much more important than how much he/she can lift. The sport of bodybuilding, therefore, should not be confused with or compared to a competition of strength. Instead, it is one of visual appeal. Bodybuilding is open to both men and women with specialized categories for each.

For those who regularly compete in bodybuilding competitions, or are interested in participating, the main strategy for contest preparation includes a combination of resistance weight training, a customized nutrition plan and plenty of rest. Resistance training is very important in bodybuilding as it is this that causes an increase in muscle size. The importance of nutrition comes into play as muscles grow, are injured and repaired during the bodybuilding process. In order for the body to properly heal itself, a customized nutrition plan is a must. Generally, bodybuilding competitors will eat a larger number of meals per day, but in smaller quantities. For instance, rather than eating three normal meals a day, a bodybuilding competitor may divide their food up into six or seven small meals.

Because of the strenuous regimen required of any bodybuilder, athletes often enlist the help of a nutritionist and a professional trainer. These individuals can work together to make sure that the athlete is training properly and also receiving the proper amount of nutrition. Rather than having to figure out how much to eat, when to eat and how often to work out, the trainer and nutritionist will handle all of the details while the athlete concentrates on building muscle.

At the end of the day, which is often exhausting for many bodybuilding competitors, rest is essential. Not only for the obvious reasons, but it is during rest that the muscle growth occurs. Without eight hours of sleep every night, some bodybuilding competitors find it difficult to regain energy and rebuild strength after an exhausting workout. In addition, many competitors find that an afternoon nap may further increase their body’s ability to increase muscle.
Individuals who are interested in entering into the world of bodybuilding should consult with local trainers in their area. If there are no trainers to be found, a stop at the local gym may provide answers as to finding a qualified trainer. Bodybuilding is a sport that requires a lot of dedication and even more hard work, which is evident in the physique of most competitors.

The information in this article is intended to be used for informational purposes only. It should not be used in conjunction with, or in place of, professional medical, nutritional or training advice regarding bodybuilding as a sport or as a hobby. If you are considering a venture into the world of bodybuilding, you must consult with a physician prior to beginning any exercise and/or nutritional regimen.

Tools For Your Weight Loss Arsenal

Elliptical machines, treadmills, stationary bikes, dumbbell sets, exercise videos, jump ropes, and home exercise multi-purpose machines.

Tools are something we use to help us get a job done more easily. A good weight loss tool is one that encourages a healthy lifestyle and permanent weight loss.

•Home exercise equipment is a fantastic way to speed up your weight loss results and feel great!

•Home exercise equipment and be used in conjunction with your healthy weight loss plan.

•Losing weight is simply a matter of burning more calories than you consume – home exercise equipment is a great way to increase the amount of calories you burn while improving your overall health and fitness.

•A quality piece of home exercise will give you years of satisfaction and enjoyment.

•Busy lifestyles increase the need for home fitness equipment by allowing you to exercise on your schedule.
Here are some ideas to help you narrow down your choices and find the right piece of equipment for your particular needs.

•What type of equipment do you have room for?

•Are you interested more in cardiovascular exercise or resistance exercise?

•Choose a quality exercise machine from a reputable dealer and remember that purchasing online is a great way to save money.

•Online home exercise equipment dealers will assist you in finding the right piece of equipment for your specific needs.

•You will not be satisfied with a low quality piece of exercise equipment! Your body is too important to risk injury with a poorly designed piece of equipment.

Choose your exercise equipment wisely and you will enjoy improved health and ideal weight for years to come! Remember – It is much easier to make exercise a part of your daily ritual when you have exercise equipment in your home. You can always fit exercise into your schedule when you have the right equipment!

Serious Bodybuilding

There is bodybuilding and there is serious bodybuilding. Serious bodybuilding encompasses training sessions, competitions, and strict regimens of diet and supplements. People that seriously build their body have bulging biceps, titan triceps and glutes of steel. Serious bodybuilders take what they do extremely serious and every part of their mind body and spirit participates in activities that promote elements that solely benefit their ultimate goal.

Ultimate goals can vary within the total realm of bodybuilding. There can be intermediate, moderate, and totally serious participation in bodybuilding. There are guidelines for women and guidelines for men, with each guide being helpful in different parts of the bodybuilding scene.

Supplements, vitamins, and protein drinks are a large part of the bodybuilding lifestyle. And it is a lifestyle. When you are serious about bodybuilding you create a lifestyle where by you eat differently than other people, you exercise in a more dedicated fashion than other people and you also include resting your body and recovering your body from the old ways far more than other people.

What exercises and how much is totally up to you as an individual. The level of weight training and the amount of time you spend under the weights is again a personal decision. However with serious bodybuilding there are serious consequences to being a slacker. You have to be committed to a daily routine that includes all aspects of bodybuilding success in order to see results.

Diet can’t be neglected when bodybuilding is a goal. Choosing foods that fill the natural needs of your body and being disciplined to steer clear of foods that are wasteful or harmful is a key step in any type of bodybuilding regimen. Sometimes that takes a person on a personal pathway they have never forged before, but hopefully there will be a knowledge learned on this path that will carry mind body and spirit throughout the rest of life.

Rest and recovery is key to a embarking into a bodybuilding lifestyle. Getting the proper rest for your mind and body should not have to be explained. Yet there are people out there who neglect the idea that getting correct amount of sleep improves the activities of your day. The time you need in order to feel consistently rested may vary from that of your spouse, siblings, or friends.

Recovering from pushing your self too far, recovering from old habits that resurface, and recovering from a bodybuilding competition are part of the recovery process that generates happiness in life.

People who don’t understand serious bodybuilding may have predisposed ideas about steroids and general unhealthful practices in order to gain recognition as an over bulked, under brained champion. When the opposite is true.

cle Building – Busting out the Myths

Muscle Building – Busting out the Myths

Ever wondered how action stars like Jason Statham, Vin Diesel, and Dwayne “The Rock” Johnson got so big? Well, they sure didn’t ask a genie in a bottle. People are thrown into a series of myths and stories when it comes to muscle building. Sometimes, there are even people who think that building muscle is an overnight thing. If you lift weights for the first time, you won’t look as buff as Arnold in his prime, but you will be one step closer to getting that physique. If you really want to build muscle, the first thing that you need to do is to stop believing the following myths.
Myth #1 – You need steroids to build muscle: Arnold has never denied the fact that he used steroids when he was competing, nor did other athletes. A 2008 documentary entitled BIGGER STRONGER FASTER focused on the various aspects of steroid usage and how it affected the aesthetics and performance of different athletes. However, when it comes to muscle building, steroids are unnecessary. If you think about it from an automotive perspective, it’s like getting a new muffler for your car. You can build muscle and look good as hell with the right program and diet.
Myth #2 – Women will look bulky if they build muscle: This is probably one of the most dominant myths that stop women from lifting heavy. They think that they’d look like Arnold with breasts and a female reproductive organ. Again, this kind of physique can be attributed to the use of steroids. If women lift heavy and clean, they build muscle but they don’t bulk like men. This is because they don’t have the hormones to promote growth (testosterone), and they’d need to take steroids if they want to bulk up. Women who build muscle will look lean and firm.
Myth #3 – High weights at low reps will not build muscle: Again, a dominant myth. Casual gym goers never value strength programs because they think it would make them look bulky. Power lifters may look flabby, but in reality, they have packed on more muscle (and functional) mass compared to bodybuilders. If you lift heavy, you develop strength and it forces your limbs to use muscles that are not usually used with low weights. This would lead to more strength and more muscle mass developed. Try it.
Muscle building takes a lot of hard work, and listening to myths and stories will hinder you from getting big. Take the time to listen to the veterans at the gym and ask the right questions. You’ll be able to learn a lot from them.

cle Building – Avoid these Muscle Building Mistakes

Muscle Building – Avoid these Muscle Building Mistakes

Muscle building is not rocket science. It only takes a solid understanding of the different philosophies that surround muscle building as a whole, from building muscle for aesthetics to building muscle for power and endurance. Yet, people who’re new to the world of muscle building fall prey to several mistakes that would hinder them from getting the physique they want or even hinder them from breaking their plateaus. Let’s face it, we all make (or made) the following mistakes as first-time gym goers. Even superstars like Arnold fell for these mistakes.
So what are the things that you shouldn’t do when building muscle?
1.) Sticking with the same program – When your gym instructor gives you a program for the first time, it doesn’t mean that you have to follow it for the rest of your life. It’s not about the kind of workout you do, but what you work with. If you constantly use low weights at high reps, you’ll get nowhere. If you take the same program with the same workout, but add in periodization and overloading principle, you’ll find that your program will be a lot more effective. It doesn’t hurt to shift or cycle to another program months later.
2.) Ignoring form – Form matters a lot when you want to build muscle. People cheat in order to complete a set or rep, but this doesn’t really help them gain any muscle mass. Sure, you pressed 100kgs but if you did it at half ROM or range of motion, you’re better off with doing push-ups. Form is also critical when it comes to avoiding injury, like squatting with your toes facing forward or deadlifting with an arched back.
3.) Ignoring diet – Diet is something that’s important to proper muscle development. If you lift weights, but drink alcohol every night and eat junk food every single hour, your progress is halted. As most of the bodybuilders would say, you grow outside the gym. This means that you need to eat the right kinds of food if you really want your muscles to grow. This is also important if you are looking to get ripped or shredded.
4.) Isolation over compound – If you focus too much on isolation exercises, you won’t be making too much progress. Think of it as taking baby steps towards your goals. Rather, you should focus more on compound exercise because they work different muscle groups at the same time. Compound exercises like bench press work the chest, bicep, back, and triceps, while squats work the back, shoulder, quads, and hamstring.
When you want to build muscle the right way, you need to avoid these mistakes.

cle Building – The Benefits of Building Muscle

Muscle Building – The Benefits of Building Muscle

80% of the people who go to the gym think that muscle building revolves around aesthetic and cosmetic benefits. People who want to go to the gym will never think about the numerous health benefits of building muscle because they are too preoccupied with the thought of wanting to look like Arnold or The Rock. However, it should be noted that the number of health benefits that people can enjoy from muscle building far outweighs the various cosmetic improvements.
Before you decide to do some serious 12-to15 rep range for any workout, take the time to look at the three important health benefits of building muscle.
1.) Weight loss – According to the Mayo Clinic, building muscle can help you lose weight. Building muscle increases your body’s metabolic rate and metabolism, which translates to your body’s ability to burning calories faster. When you build muscle mass, your body requires more calories in order to support the muscle tissue, compared to fat tissue. Building muscle and improving your body’s composition will help your body burn more calories to support the muscle tissue.
2.) Improved muscular strength and endurance – It takes a lot of stamina and strength to build muscle. Your first time at the gym may not let you carry that much weight, but over time, you will progress to heavier weights. This easily translates to developing strength and endurance because it lets you the unused muscles in different parts of your body.
3.) Improved cardiovascular health and endurance – Building muscle will literally take your breath away, and lifting weights is just one of the many things that can help improve your cardiovascular endurance and health. According to the Mayo Clinic, any form of exercise or resistance training can help reduce the occurrence of chronic diseases. In this case, strength training will help reduce the chances of arthritis, obesity, diabetes, back pain, and osteoporosis. When you exert effort within a normal range, you are pushing your body to its limits, and your heart and lungs are included.
Building muscle can do more than just turn you into the next Mr. Universe or the next action star. It can help you lead and live a better life. If you take the time to go to the gym, you will see a huge difference, even if it means lifting once a week. There will be progress every time you go to the gym, whether it’s a once-a-week visit or a 4x-a-week visit.