Hey Guys recently I put up a poll to see if you guys new whether it is a good idea to do Cardio to burn fat. Well the answer is yes and no. Cardio is great for your heart and respiratory system but its not the most effective way to burn fat. If you would like to burn fat fast your work outs should be like this. First your should do a normal super set work out for about an hour then after wards jump on a Cardio machine (I recommend the treadmill) then do a 4.5 mph walk for two miles with an inline of 4.0, this will take about 28 minutes. It is a little annoying to do this at first but soon you will get used to it after each of your workouts.
Im not gonna tell you to give up free weights but hear this, these five machines build more muscle than there free weight versions.
Preacher Curl: Biceps curls with free weights are super effective at building up your guns, which is why we use them as staple exercises in our arm building programs. However, there’s one disadvantage all free weight and cable biceps curl variations have that a machine doesn’t gravity!
Reverse Peck Deck: Ever notice that when most people do rear-delt flyes with dumbbells they end up swinging (cheating) a bit? That’s because if you grab a weight that fits your strength during the initial part of the rear-delt flye, it’s going to be too heavy when you get your arms get to the point that they are parallel with the floor. It is at that point in the movement that your lever arm is at its longest.
Peck Deck: This exercise has a lot of the same benefits as reverse pec-deck given that both are inverse motions. When doing pec-flyes using dumbbells, you get the tension at the bottom (stretched) position, but get less and less the closer you come to the top position as your arms move above your shoulders. But when using the pec-deck, you get even tension (due to the CAM system) throughout the entire range of motion even when your arms are directly in front of your shoulders. This allows you to hit your pecs in a manner that dumbbells don’t allow.
Shoulder Lateral Raise Machine: I have found this machine to be more effective at putting on some serious shoulder caps than its free weight counterpart for the very same reason I’ve already shared on the previous three exercises I listed. Even at the bottom position, when your arms are by your sides, your delts are working against the machine. Whereas in the dumbbell version, your arms are just hanging there and your shoulders are relaxed.
High Row Machine: We at Performance U like this machine simply because the movement feels very natural and allows you to perform a diagonal/arch-like compound pulling motion. Think about it, most pulling exercise are either vertically oriented (chin ups, lat pulls, etc.) or horizontally oriented (bent over rows, seated rows, T-bar, etc.) But, the hammer strength high row machine is kind of in the middle. It’s like the incline press for the back. It’s not a bench press and it’s not a shoulder press. It’s somewhere in the middle. In other words, this machine allows us to hit the back in such a way that’s hard to match with other exercises.
Guys I hate reading but when I come across a great book I try to tell as many people as I can about it. Intriguing. Engaging. Compelling. All of those words describe Million Dollar Muscle by Adrian James Tan, Ph.D., and Doug Brignole. No, this isn’t another workout manual; it’s a “historical and sociological prespective of the fitness industry,”.
There’s history in these pages too. The authors discuss old-time strongmen, the evolution of bodybuilding and the Muscle Beach era. That all leads to chapters on “ornamental masculinity” (there’s an interesting title), the benefits of exercise and a social psychology of the iron game.
The book is not all academia oriented though. Brignole provides plenty of personal insights, including why he became a bodybuilder, his foray into the gym business, fitness controversies—such as weightlifting for women and kids, steroids, cellulite—and even tips on burning fat.
This is a book you can read from cover to cover or skip around to various chapters of interest, as most are stand-alone features.
It’s a great book very interesting and a true contribution to our industry.