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How to : Training principles (2) : Joe Weider created the Weider training principles for the safety of your body & to get more good results from work out. We are goin...

Joe Weider created the Weider training principles for the safety of your body & to get more good results from work out. We are going to talk about The Cycling training principle. It is about: Changing your training program every period of time (every month) Changing the training prog is to avoid the adaptation of your nervous system to a certain program. Adapting to a certain program will stop you from getting more muscles , size or definitions because your body knows what will happen, so nothing new for it. Changing the training program is like shocking the muscles so it will react different. Changing the program means changing the work out days (from 3 days work out to 5), changing the number of sets, changing the volume of the work out (from light weights to heavy one). This principle is very more important to those people who noticed that they stopped gaining results. Ayman Elsarky

Work out has many ways, in another word, we are not training by the same way. why? Because we are different in shape, tall, weight, targets....etc. Because we are different, Joe Weider (The God father of bodybuilding) created The Weider principles to help every one to create his own training prog. We will take about the Pyramids Training principle. (Basic principle) The Pyramids training principle depends on:  Raising the weight each set gradually. Doing a warm up set before doing each exercise, then raise the weight. Raising the weight helps in putting a load on the muscle with indirect way. The best principle in bodybuilding because it is very safe on joints & ligament. Ayman Elsarky

Life is a challenge, during the life journey, you are forced to move through many steps to be able to achieve your life target. Challenges come from everywhere, work, social life, friends.......etc So how we can face all these challenges? How we can move through them without getting disappointment? How to success? Have a vision, have a target. Focus on it & don't rush to achieve it. Time management is one of the important keys. You have to use all your 24 hours to do what you love and to achieve small goals which will lead you to the big one. Learn from mistakes, do be afraid of falling or losing something. will never get better until you lose. Learn from others. Always listen to others experience even if its not your same field, & always listen to advice. Set a dead line to your goal to push yourself to work through it. Stay away from negative people. Don't rely on others. Stop making excuses. BEST OF LUCK 

As we mentioned that work out is a critical movements & you have to make sure your are doing everything according to standards & under supervision from a pro trainer. Your work out program must be designed according to your body composition measurements, training history & target. The following injuries are the common work out injuries: Muscle pull & strain Sprained ankle Shoulder injuries Shin splint Wrist strain or dislocation. Knee injuries. So, train hard but smart..

DRESS FOR A  WORKOUT , EVEN IF YOU'RE NOT FEELING UP TO IT. ... MAKE A COMMITMENT WITH A FRIEND. ... MAKE A PLAN. ... GO EARLY. ... CHANGE YOUR ROUTINE. ... VISUALIZE SUCCESS. ... DON'T OVER-PROMISE. ... GET RID OF OBSTACLES.

Injury is a very bad thing that can stop you from achieving what you want. Injury comes from wrong form of exercise like too much heavy weight, also it can happen when you work out without proper warm up. What to do when injury happened? R: Rest the  injury . I: Ice the  injury  to lessen swelling, bleeding, and inflammation. C: Apply a compression bandage to minimize swelling. E: Elevate the  injury , if possible, to reduce swelling.

To get a best results from hard work out, you to eat like a machine, yes, like a machine even if you are not hungry. Because nutrition is 70% of your success. Eating is more important than using supplements. Supplements without proper nutrition program is nothing. You have to: Eat 5 meals a day. 3 hours between each meal. Drink 3 litters of water daily. Take 2 grams of protein fir each 1 Kg of your body weight, 3 grams of carb for each 1 Kg of your body. Take most of your carb at breakfast. Don't eat directly after workout. Take small meal 1 hour before work out to fuel your muscles Put salad on each meal to get fibers. Avoid soda, alcoholic drinks. Be professional & eat like one.....................

Shoulders wide is sign of strong & power. Having strong Shoulder muscles will help you doing the upper body exercises safe & with full control. Find below the basic Shoulder exercises that will make you look like champion: Military press (on smith machine) 5 sets / 12 - 10 reps)  Seated dumbbell press 5 sets / 12 - 10 reps Side laterals 4 sets / 15 reps Rear laterals 4 sets / 20 reps Dumbbell / bar shrugs 5 sets / 20 reps. Make sure you do at least 25 sets for the whole Shoulder muscle to ensure that you covered at the muscle angels.

If some one ask you to show your power, you will show him your arms, your Biceps, so it means that the arms are the sign of power. To have a professional biceps, you need to train them once a week (at least) with a standards exercises that can cover all the muscles angels. Find below the basic biceps exercises: Standing Barbell curl. (its good for building the size / bulk of the muscle) its one of the basic movements that can never ignore. Preacher bench E-Z bar curl (its good for stretching the muscle to the elbow and build the small area between the elbow & the muscle) its also basic exercise. Alternative dumbbell curl (it good for isolating the muscles) Concentration dumbbell curl (good for building the muscle peak) Hammer curl (good for stretching the muscle and building the forearm) All the above exercises can be done at the same day to build the biceps muscle.

Coffee is one of the best pre-workout supplement. Its like a magic to many athletes, even for the professional because its a natural supplement. So what are the benefits of Coffee? Cut the Pain. ... Increase your fiber intake. ... Protection against cirrhosis of the liver. ... Lowered risk of Type 2 Diabetes. ... Lowered risk of Alzheimer's disease. ... Reduces suicide risk and Depression. ... Protection against Parkinson's. ... Coffee  drinkers have less risk of heart disease. Make sure you have it before workout to pump you energy.. Ayman Elsarky

Working out is a very critical movements, you can get injured very easy & fast if you pushed your body suddenly into a certain level without getting it ready to. Your body is a machine, it needs a scientific treatments when it comes to work out, especially heavy work out. So you need to warm up good before doing any exercises. Why we need to warm up? Warm up helps pumping your blood to your targeted muscles, amount of blood flow needed to the exercise. Your nervous system needs to know that you are going to do exercises which will help you getting more concentration during the workout. Warm up reduce muscles soreness. The body adapts to harsh weather conditions more easily The transmission of nerve impulses is conducted rapidly Increase in body temperature Ayman Elsarky

When starting training, you have to know what you are doing to get the best results. Following a well designed program is very important to get in shape & get well proportioned muscles. Find below the definitions of the basic exercises: Flat bar press Is good for building the big chest muscles + Front deltoids (shoulders) + the triceps. Incline bar press Is good for building the upper chest muscles + Front deltoids + the triceps Dips Is good for building the outer chest muscles + Front deltoids + the triceps Squats Is good for building the whole body power + the whole leg muscles groups (quadriceps / hamstrings + gluts)  Barbell rows Is good for building the Inner back muscles + Upper back + biceps Chin ups Is good for widen the back that gives you the V shape + biceps + shoulders Dead-lifts Is good for building the whole body power + upper back + Arms + lower back + legs All the above exercises are compound movements that works big muscles group

Winter  is a very good seasons for bulking, building big muscles and building body size, because winter makes you feel hungry more than summer, this feeling comes from the body need to maintain its temp level. During winter, you need also to drink water even if you are not feeling thirsty. Find below a suitable bulking program for winter: Day 1: Chest + Triceps + Cardio Chest:  Incline bar press 4 sets / 15 / 12 / 10 / 8 Flat bar press 4 sets / 12 / 10 / 8 / 8 Flat dumbbell press 4 sets / 10 / 10 / 8 / 8 Cable cross 3 sets  / 20 / 15 / 10 Triceps: Lying bar EZ extension 4 sets / 15 / 10 / 8 / 8 One hand triceps extension 4 sets  / 10 / 10 / 8 / 8 Dips 3 sets / 10 Cardio : treadmill / 20 min ...................................................................................................................................... Day 2: Back + Biceps + ABS Back: Front pull down 4 sets / 15 / 10 / 8 / 8 Dead-lifts 4 sets / 10 / 8 / 8 / 8 Bar

There are many types of split system that works with many body types, you can't say some split program is better than the other because each one is designed according to some target. But what we can say that, a split system is good for my level if its an advanced or intermediate one. Here find below one of the split systems that good for many body types and many targets: Day 1: Cardio + calves + Chest Day 2: Cardio + Back + ABS Day 3: Rest day Day 4: Cardio + Legs + calves. Day 5: Shoulders + ABS Day 6: Arms + lower ABS Day 7: Rest day Make sure: You do from 10 to 12 reps per set Take only  30 sec rest between each set. Do compound exercises only (like: flat bar press / squats / dead-lifts.....etc) 25 sets for the big muscles groups (chest / back / legs) 20 sets for small muscles groups (Shoulders / Arms) Ayman Elsarky

When you start working out, you have to design your program with scientific way to insure safety and good results. it means that you have to train hard but with smart way. To be able to build a good, and well proportioned body. you must combine doing free weight movements with machines, but make sure you do 70% from your workout with free weight. Free weight exercises is good for: Bulk, size builder. Can do compound exercises with free weights (like squats) to make sure you are training all types of muscles and fibers. You have to make sure you have a spotter with you when doing heavy weights to avoid failure. Machines: its an isolation movements that works only the targeted muscles, exp: if you are doing leg extensions, it means that you are training only the quadriceps muscles, but doing squats means training the quads, hamstrings, gluts, lower back, upper back (compound exercise. Very safe on joints, cartilage and ligaments. Can do many reps on it and not like

For over 15 years at the fitness & gym field, ive seen a lot of clients doing right & wrong forms of exercises to build their bodies. But what i noticed that most of them are following sources that are't totally right to do the work out, having a champion to be your example is very important but you have to know that: He has over 10 years of experience than you, so its not right to do what he is doing now to achieve your Goal. don't try to use his weights or way of training because he is a Professional. You still beginner or intermediate so you need to know how this champion started his career.   How to start? Read a lot about your body type. Read a lot about nutrition. Have a vision. Train right. Do the basic movements like: Flat Bar press Incline Bar press Dead lifts Chin Ups Barbell rows Biceps Curls Military press Dips Crunches All the previous points are basics to build up your muscles correctly, don't ignore them and instead

Working out has a good side and negative side, you well get the best results if you workout hard and smart, smart to avoid injuries which will stop you from going to the gym. The best way to get rid of workout side effect, you have to do stretching you body during and after doing your hard exercise. What are the best benefits of doing stretching? will help you pumping the muscle you train during working out, for example: stretch your chest when doing chest day, stretch you back during back day between sets. It relieves tension and reduce muscle pain after work out. It increases your muscle range of motion. Increases flexibility. will help you getting better posture. Stress relive. Increase ability to improve other skills. Don't ignore doing stretching and be healthy.

Working out is a science, science of movements and nutrition. So you as a client needs to choose well your trainer who will guide you through your journey to your target. The market is full of trainers, but who is really qualified? who is really deserve your money and time? To choose the perfect one, you need to ask yourself: How this trainer is really care about supporting you with workout information? How is his level of knowledge regarding exercise and nutrition? How was the free sessions you took with him? did he give you the full attention? Was his training program effective as he mentioned before? Is his shape perfect enough that reflect his experience? Is his time always full with clients? All the above points are so important before deciding to pay for a PT.  Personal trainers are important to change others life style and make you feel well or not.  

Fitness industry is growing fast, everyone now is looking for working out as lifestyle and not only for changing the outer shape. This is also includes who are working at the fitness industry, gyms and spas. working as a personal trainer is now becoming a job for many, and many clients are looking for the trainer as idol and example to follow. The question is, do you follow the right example? do you really see him as an inspiration? As a personal trainer, do you see yourself as a pro? Are you pro enough to change others life styles? I will guide you to some important points to be able to evaluate yourself as a PT and to organize your thinking to be able to get more clients and of course more money. To be a successful PT, you have to: To be well educated and have a good level of fitness, nutrition knowledge. knowledge will make you answer all the clients inquiry and will make you look professional. knowledge will assist you to train all types of clients. You as  PT, you m