Men's Articles

Reasons Why Lean Is In


More Time

A workout composed of supersets and trisets-exercises performed back-to-back without rest-is a faster paced routine than traditional straight sets with rest after each move. This means you'll shave minutes off your workout while your muscles receive the same level of stress.

Great Definition

Going for a leaner look may seem as if you're sacrificing size, but losing body fat can make your body look bigger. Strip away excess fat and uncover your muscles for a more defined look- making your muscles appear much larger.

Tasty Food

Instead of trying to lose unwanted weight through dieting alone, add a regular routine of high-intensity weight training and cardiovascular work so you can keep the weight off without depriving yourself of your favorite foods.

Instant Energy

Training aerobically causes your body to produce more adenosine triphosphate (ATP), a molecule that carries energy to your body's cells. Having more ATP boosts your stamina on the playing field, between the sheets, and throughout the day.

Lift Weights, Lose Flexibility?

No. Strength training makes you stronger and firmer without taking away your suppleness. The latest proof: In a study published in The Journal Of Strength and Conditioning Research, participants who performed strength-training in conjunction with stretching (twice a week for three months) saw an increase in their range of motion similar to those who just did flexibility exercises. Don't have time to hang out and stretch? Do it while watching TV or limber up while resting between weight moves.

Get Posture Perfect

Posture is so important that US gym instructors are adding classes dedicated to a straighter stance. After all, good posture make you look slimmer, reduces risk of injury and engages core muscles. For a quick self-check the next time you lift weights, turn to your side and make sure your ears, shoulders, hips and knees all form a straight line.

Keep It Simple

In a recent study, Australian researchers found that using a Swiss ball instead of a bench forces core musculature to contract up to 54 per cent harder. What's more, single arm, or unilateral, exercises increase core activation even further. Try a chest press (on a bench first) with a dumbbell in one hand and your other hand at your waist. Start with extremely light weight - the unbalanced movement causes your trunk muscles to contract without much resistance.

Boost Your Bench

Put the moves that matter most near the start of your workout. A study in the Journal of Strength and Conditioning Research compared workouts that began with large muscle groups with those that began with smaller muscle groups. Men fatigued faster late in the workout, regardless of the type of exercise, in one example doing 8 percent fewer bench presses when they did curls and extension first.

Good Vibrations?

Vibration training sends low-level frequencies through the body by means of a device attached to a platform, a bench, or free weights. The theory is that the vibration may help the  central nervous system recruit muscle cells and neurons, or that it may cause more anabolic hormones to release. Studies in the Journal of Strength and Conditioning Research found that among resistance-trained men ...  

Using a vibrating dumbbell to perform biceps curls in a single session of exercise to failure helped maintain muscle recruitment longer than normal. Doing squats on a vibrating platform for five weeks improved strength gains. No difference was found in jumping, sprinting, or agility when New Zealand researchers studied men standing or holding a squat position on a vibrating platform. Vibration training may provide a slight edge for elite athletes, says Jeffrey McBride, Ph.D., author of the biceps study at the University of Wisconsin at La Crosse.

 

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