Mens Workouts

June, 2015 magazine

Benefits of
resistance
training

Benefits of
Resistance
Training To
Distance
Running
Athletes

Elastic
Resistance
Training

Weight Training Versus Resistance

Training
1
 contents
01 Weight Training Versus Resistance
Training

04 Benefits of Resistance Training To

Distance Running Athletes

07 Benefits of resistance training

10 Elastic Resistance Training

13 Facial Resistance Training and the

Benefits

16 How Seniors in Society Can Benefit

From Resistance Training

19 How to Add Mass on Your Arms Using

Resistance Training

22 Myths about Abdominal Muscles That

You Should Never Believe In

24 Tips To Consider When Choosing Re-

sistance Tube Exercises

26 Basic Components That an Ideal Re-

sistance Training Program Should
Have
Weight Training Versus
Resistance Training
1
Weight training is a common type
of strength training that involves
use of weight and force of gravity
to oppose the force that the body
generates leading to contraction.
In this training, you will equipment
such as dumbbells and weighted
bars to perform the exercise. On
the other hand, resistance training
uses resistance to create contrac-
tion with the body muscles. The
mostly used equipment in resis-
tance training is the elastic band.
Both weight training and resistance
training are important as they offer
many benefits though in different
dimensions.

Strengthening Of
the Muscles
Both weight training and resistance
training helps in strengthening of
the muscles. In resistance training,
you exercise by use of elastic band
while in weight training it involves
weight lifting. For beginners it is
advisable to strengthen muscles
using the different resistance train- of fats. Research has it that
ing exercises, as weight training is for every one calorie that
a bit complex. the body burns, it loses two
pounds of fat.
Muscle Mass Reduces Aging
Both weight and resistance train-
ing increases the muscle mass. In
Process
weight training, this is possible When you are aging, the
when the muscles contracts while body tends to lose some
in resistance, it is possible through muscle tissues. These two
resistance as the name suggests. trainings can restore the tis-
Weight training uses equipment sues by a great percentage
such as weighted bars while re- thus reducing the aging pro-
sistance training uses tied elastic cess. Through these exercis-
band on a post for this purpose. es, you will look young and
they will restore your vital-
Loss of Fat ity. If you are already feeling
weak, it is advisable to train
Although using different equip-
with resistance training
ment and methods, both weight
equipment then advance to
and resistance training helps re-
weight training at the guid-
duce the fat that accumulates in
ance of the gym instructor.
the abdominal lining. These exer-
cises contribute to faster burning
of calories that leads to reduction

2
Reduce Diseases
It is advisable to take part in these trainings as or the weight training. When making this decision,
they help reduce diseases such as blood pres- ensure that you involve a gym instructor and your
sure, heart diseases, type II of diabetes, blood physician. Although these two kinds of training of-
pressure, and triglycerides. If you are suffering fer almost the same benefits, it is advisable to start
from any of these diseases, it is advisable to seek with the simple exercises before proceeding to the
guidance from your doctor before you start car- complex ones. Both men and women can use these
rying out these exercises. They will guide you on two kinds of training so women should not limit
the basic component of these programs and in- themselves to resistance training.
struct you when you need to continue or stop the
exercise.
Many people claim that these two exercises are
the best when you need to build body muscles. It
is upon you to decide if you will use the resistance

3
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4
Running is a great exercise as it
builds muscles and makes bones
strong. Many people tend to be-
lieve that runners do not need to
take part in resistance training.
However, you should not follow
this great misconception because
distance runners need to take part
in resistance training as much as
everybody does. You can attain
several benefits from resistance
training if you are a distance run-
ner. These benefits are as follows:

Achieve High Speed

and Mileage
Long distance running entails run-
ning for many miles. You need to
be strong and physically fit for you
to engage in this sporting activity.
Resistance training is important as
it helps in strengthening the legs
and the joints .This enables the
body to run for mileages without
getting tired or losing strength.

Reduce Risk of In-

jury Improve the
When you are running, it is pos-
Overall Run-
sible for the body to have imbal- ning Form
ances due to unequal knee flexion
As a runner, the beginning
and left leg to the right leg differ-
of a race is always easy but
ences, extension strength and the
miles down the line, you tend
imbalances in the overall muscu-
to grow weary and tired. This
lar strength. Resistance training
leads to decrease in running
helps solve this by ensuring that
speed and may even lead to
the connective tissues of the legs
passing out if all energy is
are strong. It also gives strength
drained. Long distance run-
to the leg muscles and bones en-
ners who take part in the
suring that even though such im-
resistance training do not
balances occurs, the legs can still
go through this as this train-
withhold the pressure.
ing enables your body to be
strong and able to withstand
pressure. You can go a long
way without getting tired if
you keep exercising.

5
When to Train
To attain the best results, ensure that you train
regularly, for instance three times in a week. This
will give you ample time to rest before hitting the
tracks again. When exercising focus on all parts of
the body as each part is important when you are
running. However, give much attention to the chest
muscles, shoulders, back and pelvic muscles. It also
very important to train the foot and leg muscles as
these help reduce the risk of injury and increases
the push off strength.
6
How to Do It
If you are a beginner, focus on simple exercises
such as sit-ups and crunches then advance gradu-
ally. Start with few repetitions and increase them
as you continue. The time and number of sets
should also increase as you continue to progress.
Ensure that you practice various exercises includ-
ing weight lifting.
It is very important for distance runners to take
part in resistance training because the benefits
are many and can help you achieve much. Many
people say that if runners take part in resistance
training, they will end being bulky and it will in-
convenience them. This is just biased informa-
tion and it is important to liaise with a physician
who can guild you on this. It is very unfortunate
that some coaches warn runners to avoid this ex-
ercise.
Benefits of
Resistance
Training
7
Before taking part in resistance
training, the first question that
runs in your mind is the benefits
that you will get from the exer-
cises. It has to match the purpose
that you intend to accomplish. It
has to leave your body better than
it was before. Resistance training
focuses on causing muscular con-
traction of the different muscles of
the body. This training is very im-
portant to you in several ways.

Improves Lung and

Heart Fitness
Taking part in resistance training
is an amazing way of ensuring that
your lungs and heart stay fit. You
achieve this by taking part in aero-
bic exercises. They are very effec-
tive in controlling the heartbeat,
that is, the number of counts that
it should beat for a normal person.
Some resistance training exercises
are easy and you can perform them
at home without having to hit the
gym.
Decrease Risk of
Weight Manage- Injuries
ment Sometimes when walking,
It hurts to carry much fat and yet jogging or running you find
remain weak. Taking part in resis- yourself falling and a visit to
tance training ensures that there is the doctor will confirm that
a balance between the muscle and your joints and bones are not
the fats in the body. As you gain strong enough to withstand
muscles, the body tends to burn much pressure. Resistance
more fat. Hence, this will be a dou- training involves exercises
ble win for you. Exercises such as that will strengthen the joints
sit-ups will help you lose the body and the bones. This will make
fat especially at the abdominal lin- it possible for you to enjoy
ing of the body. sports such as jogging and
running without the fear of
falling due to lack of strength.

8
Improved Sense of
Wellbeing
How does it feel to be strong?
Having a body that is balanced
and has a good tone can be a rea-
son enough to boost your self-es-
teem and confidence, as we tend
to lose most confidence when
we do not believe in our own
bodies. You will attract peoples
attention, as most do not get to
see people with well-structured
bodies everywhere they go. For
you to attain such body, you have
to work hard and ensure that you
stick to the components of resis-
tance training.

Better Sleep
When you spend hours working
out, the muscles tend to con-
tract and relax. After the work-
out, the muscles are at a relaxed
state and this makes you sleep
well because most of the times.
Note that insomnia is usually as
a result of being tired. Resistance
training will relax your muscles
and ensure that you have better
nights.
If you have been wondering
about the benefits of resistance
training, now you know. Before
starting, ensure that you discuss
with the gym instructor what you
want to achieve so that you do
not end up doing the wrong exer-
cises. More importantly, ensure
that you adhere to the instruc-
tions given by the instructor to
avoid injuries and derive maxi-
mum health benefits from the
exercises.

9
 stic
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10
Have you ever gone to the gym
and saw people standing on an
elastic band and wondered if they
were actually exercising? This is
a method of training where you
are required to use elastic bands
to provide tension against the
muscles. You can stand on it, tie it
around a pole, or just hold it down
with a bench. Many people prefer
this kind of training as compared
to other resistance training meth-
ods as you can use in both horizon-
tal and vertical plane. You can use
elastic bands in various exercises
such as bicep curls, rows, and lat-
eral raises.

Elastic resistance
exercises
Before you start exercising, you
should factor the kind of exercise
you need to do. This will help de-
termine the kind of elastic band to
use, as there are many types and
qualities of these bands. Though
you can use same band for differ-
ent exercises, ensure that you go Shoulder press
for a band that suits the exercise
As the name suggests, the
you are doing.
exercise is useful when
Bench Press you need to work out your
shoulder. When performing
You can perform this exercise if this exercise, you need to
you need to work out your chest. stand on the band. Ensure
For this exercise, all that you will that your band can stretch
require is a bench that you can be long enough so that you do
able to lift and an elastic band. not end up straining. Hold
Tie the band under the leg that is the handle palms forward
nearest to your head then press with the bottom side on the
up. You perform this exercise in backside of your hand. Press
the same way that you do barbell upwards same way you do
bench press. the dumbbell press.

11
Sit-ups
Sit-ups are a great method of build-
ing and developing your abdominal
muscles that many know as the abs
.Fix the elastic band on a station-
ary post, lie on the floor facing away
from the post. Hold your hands by
your head, and move the body up-
wards and downwards.

Benefits of Elastic
Resistance Training
You can use elastic bands to perform
different kinds of exercises and in
multiple levels. Whether you are a
starter or you are an expert, the elas-
tic bands used are the same. You can
even adjust the resistance bands to
suit the exercise that you intend to
do.
They save on storage space and
you can actually travel with
them, as they do not occupy
much space.
They provide an effective work-
out as they help you tone mus-
cles; build muscles and helps in
flexibility.
They are versatile in the sense
that you can use them to per-
form workout for all body mus-
cles.
Some may argue that the price of
elastic bands is what makes elastic
resistance training popular but you
will agree that this is a very effective
method of training. It focuses on all
your muscles and you can perform it
at home if you do not have time to
go to the gym. It is advisable to use
them well because even though they
cause minor injuries, an injury is still
an injury.

12
 cial
Fas i s t a n
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13
Facial resistance training is a technique
in which you exercise the facial mus-
cles through specific movements. This
technique has been around since 1979
when Deborah Crowley who was a com-
petitive body builder introduced it to
the rest of the world.

Parts of the Body In-

volved
A complete routine involves the eyes,
lips, neck, and the cheeks. For you to
perform the exercises you do not need
any equipment or hit the gym, you can
do them from anywhere. Exercising the
various parts involves:

Eyes
To exercise the eyelids, place the index
finger above the eyebrows. Push them
upwards while trying to close the eye on
the side you are pushing the eyebrows.
This will create resistance and there-
fore exercise the upper eyelids. You can
also do this to the lower eyelids by plac-
ing the index finger on the cheekbone
while trying to close the eye then push
it downwards to create resistance.

Cheeks
It is also very important to exercise your
cheeks as they occupy a large space of
your facial area. Place three fingers at
the center of each cheek while you tilt
the head backwards. As you do this, try
to smile despite the resistance. It is fun
to do that! You can also insert a clean
index finger on the inside of the cheek
and try to pull it outward while trying to
suck in the cheek against the resistance.

Neck
Tilt the head backwards as far as pos-
sible while trying to place your lower
lip above the upper lip .Push the lower
lip above the upper lip as far as you can
but take caution not to strain your neck.
Hold the head in this for around 10 sec-
onds then release.

14
Benefits of Facial
Resistance Training
The training helps tone the muscles thus giv-
ing you an enhanced complexion that will
make you look younger. Ever seen someone
who looks younger that the actual age? May-
be it is because of this training.
It ensures that the facial muscles remains
firm thus reducing wrinkles and giving you a
healthy look.
It strengthens the eyelids preventing you
from getting puffed eyes. It also strengthens
the cheek muscles.
It does not only enhance your look, but also
gives you a natural and a healthy complexion.
15
By doing these exercises, facial surgery and
wakeups will be not be necessary. This is
based on the fact that they will give you the
glow that you require.
It does not cause any side effects or harm
to your body as it is does not involve use of
any external equipments.
It is very amazing to find an effective exercise that
leaves your face looking healthier and younger. It
is better when this exercise is simple and cheap.
The whole family can enjoy this exercise, as it is
not limited to gender. However, children need
supervision as they perform. For beginners, it is
advisable to start with a few reps then increase
gradually because as it is said, too much of any-
thing is harmful to the body.
How Seniors
Can Benefit
From Resistance
Training 16
You admire most old adults in the
society and it is your wish to live
long. You would want to see other
generations rise, Right. They say
that old age is gold but when you
look at some of the seniors, you do
not see the gold in the years, what
you see is pain. Most old adults
complain of one disease after
the other and it is their weakness
to do a simple chore that scares
you the most. Can you handle
the wrinkles? Taking part in resis-
tance training can be of benefit to
seniors. The benefits include:

Improves Physical
Appearance
Have you ever seen an old adult
who has young facial expression
that it shocked you to hear their
real age? If yes, this would only
mean that you should not define
old age by wrinkles and weakness.
You can also define it in terms of
strength and fitness. Persons who
take part in resistance training not
only have strong muscles but also
a glowing face. Prevents
Arthritis
Glucose Metabo-
Most old adults who do
lism Improvement not take part in exercising
As you grow old, the glucose sen- complain of this condition.
sitivity tends to decrease. Low lev- You should not associate it
els of glucose in the body can lead with old age as it possible
to type II of diabetes. Research to combat it. Taking part in
carried out in the year 1994 resis- resistance nourishes the
tance training increased level of joints and strengthens the
glucose by 23% in seniors. This is muscles around the joints
definitely a good reason to make to give support to the body.
you exercise even at your old age. This prevents the risk of ar-
thritis. No need to worry if
you are suffering from this
condition, as you can still
take part in resistance train-
ing but under supervision.

17
Increases Body Vitality
Resistance training exercises works out all
muscles in your body. You will have strong and
well-toned muscles. The training also strength-
ens the tendons, ligaments and the bones. The
strengthening of the bones will make the bones
more stable and will reduce the risk of injuries.
When you take part in this training, it will be
easy for you to perform simple chores even at
old age.
Improves Posture
Just because you are old does not mean that you
have to lose your youthful posture. This happens
to most seniors who do not take part in resistance
training. These exercises will help you in maintain-
ing your posture even at old age as it will strengthen
your joints and bones that are responsible for pos-
ture.
It is possible to age gracefully. You can grow old
and be able to do all household chores. For you to
achieve this, you have to dedicate yourself to mak-
ing your bones and muscles strong. Remember that
you do not need to hit the gym to exercise; you can
do that at the comfort of your home with equip-
ments such as the resistance bands.
18
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19
While it is hard for some people
to lose weight, it is also hard for
some people to gain weight. It is
even harder if you need to gain
mass at just one specific part of
your body. Gaining weight re-
quires discipline, dedication, and
training. If you need to gain mass
on your arm, you have to follow a
specific exercise routine and diet
plan.
Here are some golden tips on how
to add mass on your arms fast.

Seek Advice from

Nutritionists and
Trainers
This is the first step that you
should take if you want to add
mass on arms. It is important to
involve your doctor or physician
so that they can check if you are
physically fit and healthy for the
program. They have the skills and
ability to help you choose a pro-
gram that best suits you.

Consume More Squats

Calories
When taking part in resistance
training, your body needs more
energy. Hence, it is recommend-
able to take foods that are rich
in calories and unsaturated fats
such as avocados and nuts. These
two foods are rich in fibers that
promotes metabolism, that is, the
rate at which the body converts
stored fat into energy.
This exercise is very ben-
eficial as it builds muscles
and increases the mass on
your arms. If you have it on
your routine, you are on the
right path to gaining mass on
your arms. The benefit about
squats is that it not only works
for your arms but it will also
build the abdominal muscles,
increases blood circulations,
and strengthens joints.

20
Weight Training
This important exercise will help
you gain mass on your arms. For
you to attain this mass, you need
to focus on areas such as the
shoulders, biceps, and triceps.
Resistance training exercises will
help build and develop the mus-
cles around your arms. This will
in turn lead to increase of mass
on your arms especially with the
bicep and triceps exercises.

Rest
Research suggests that muscles
tend to develop more when they
are at rest. If you need to add
mass on your arms, ensure that
you rest your muscles often. Do
not use your arms for exercises
such as triceps and biceps work-
outs. It is also advisable not to
use your arms to do strenuous
work.
When you decide to increase
mass on your arms, it is impor-
tant to note that it is not as easy
as it sounds. This is because it in-
volves a lot of training and for you
to achieve it you need to watch
what you eat. As mentioned ear-
lier, take healthy foods that are
high in calories so you will need
to change your diet. At the gym,
ensure that you do the best that
you can especially in weight lift-
ing. One of the sure ways of mo-
tivating yourself as you workout
is by taking pictures after every
training session. Compare the
pictures after two weeks to no-
tice the difference on your arms.

21
 Abdominal muscles are some of the most im-
portant groups of muscles in the body. You
need to ensure that they are in good shape
to live a long and productive lifestyle. In your
quest to build abdominal muscles, you will
come across numerous facts about these mus-
cles. Unfortunately, not everything that you
will be told is true. In this article, we will look
at some of the common myths that have been
misleading people for ages now. To tone your
abdominal muscles, you need to seek expert
advice from professional trainers.

Myths about Abdominal

Muscles That You
Should Never
Believe In

22
Here is a list of the most com-
mon myths.
You can get six
pack abs instant-
ly
You should not believe in this
one big lie. You cannot achieve
a six-pack overnight. It requires
a lot of determination, eating
the right foods and doing the
right exercises. In case you had
this mindset, drop it and get
your zeal back to working out
right.
Train everyday
It is important to train to build
the abdominal muscles but you
should understand that these
muscles are not different from
other muscles in your body.
They need to rest and recov-
er from the twisting and the
movements during exercising.
The maximum you should exer-
cise in a week ought to be three
times.
Gadgets are re-
quired to train
Many believe that one needs to
use gym equipments to do vari-
ous physical exercises that help
build your abdominal muscles.
This is a mere lie. Exercises
such as crunches can help you
achieve that alongside other
exercises.
Low carbohy-
drates diet
Most people tend to believe
that in order to achieve the
desired abs, one has to have a
low carbohydrate intake to the
body. This may be of benefit as
it reduces hunger pangs and
helps in water retention but it
does not guarantee that you
23
will achieve the desired results.
The secret is eating a proper diet.
Weak abdominal
muscles cannot
give you six packs
This is a common believe by
many which is very biased. If you
are slender, many will tell you
that you cannot get a six-pack.
Have you ever seen a kid with
six packs? The answer might be
yes. The strength of the abdomi-
nal muscle does not determine if
you will have six packs or not. Eat
the right foods, exercise correct-
ly, and you will surely succeed in
toning your abdominal muscles.
Cardio needs to
be high
It is true that cardio training
helps in burning calories and can
help speed metabolic rates but
you should not regard it as the
ultimate exercise for abdominal
muscles. You should do other
exercises and treat the abdomi-
nal muscles just like other body
muscles.
When you see the models on
magazine covers or some adver-
tisement on the television, one
thing that excites you is to see
someone with great abdominal
muscles. It makes you want to
be like that person. All you need
is to be realistic, separate your-
self from myths and follow the
right guidelines so that you can
achieve the desired abdominal
muscles, and maintain them.
 Tips To Consider
When Choosing
Resistance
Tube Exercises

24
Do you like resistance tube exer-
cises? This is the very first ques-
tion that you should ask yourself
before setting out to do an exer-
cise. If you do not, discuss with the
gym instructor the reasons why.
They will be in position to help
you .If resistance tube exercises
are the kind of exercises that you
would like to try, ensure that you
research about these exercises to
find out if they match your needs
and preferences. There are also
factors to consider before choos-
ing a resistance tube exercise.
These factors include:

Benefits
This is the main reason why you
take part in exercises. Before
choosing an exercise, it is advis-
able to carry out a research on the
exercise to know the benefits that
it will offer your body. It is of no
use to spend hours working out
in an exercise that will not ben-
efit you. It is also important that
you carry out the exercises that
suit your fitness level and current
health status.
Routine
This is a very important factor to
consider before you choose a re-
sistance tube exercise. A routine
involves the number of times and
hours that you will spend working
out. Ensure that the routine works
right for you so that you do not end
up inconveniencing other activi-
ties. If you have a health problem,
ensure that both the instructor
and the doctor get to know about
it so that they can advise you ac-
cordingly.
Cost
This is also a very important
factor .You need to consider
matters regarding cost before
you choose a resistance tube
exercise. Most of the exercis-
es are cost effective so make
sure that you do not end pay-
ing much for an exercise that
should have cost you less. Go
for an exercise that serves
more than one purpose to
your body. This will help you
save time and money that you
would have spent doing mul-
tiple exercises.
Components of
the Program
This refers to the basic guide-
lines that will guide you when
carrying out the exercises.
They include sets, repetitions,
equipment, exercises, and the
recovery period. It is very im-
portant to go factor in each of
these components to know if
it will work for you.

25
Basic Components That an

Ideal Resistance
Training Program
Should Have

26
When you decide to do resistance
training, you expect to have stron-
ger muscles, increase of the mus-
cle density and heavy weight as
the end results. Anything less than
this will be a clear sign that you
missed something in your training.
For you to take part in this training,
it requires hard work, determina-
tion and patience hence you have
to consider all the basic compo-
nents of this program so that you
do not end up disappointed.

The basic compo-

nents of an ideal
resistance-train-
ing program in-
clude:
Training Exercises
Resistance training program is
composed of all the exercises that
you plan to undertake. These exer-
cises include aerobic training, bal-
ance exercises, strength training,
and flexibility training. It is impor-
tant to allocate each exercise some
hours to ensure that you develop
all the muscles since the exercises
focuses on different muscles.
Weight
This focuses on the equipments
that you will need for your exer-
cises. These include the different
weights and other equipments
that you need for resistance train-
ing such as the elastic bands. The
weights include the fixed weight,
hand weight and the body weight.
It is important to ensure that you
have all the equipment that you
require before starting your exer-
cise to reduce wastage of time.
Exercise
This is a very important com-
ponent as it determines what
muscles you need to build. If
you want to train to build shoul-
der muscles, ensure that you go
for an exercise that suits the
purpose. It would be frustrating
to spend hours in the gym train-
ing on an exercise that will not
serve the intended purpose.
Repetitions
This refers to the number of
times that you will need to re-
peat the exercise before resting
or trying out another. Ensure
that you incorporate the gym
trainer in this decision because
you may end up doing very few
reps or more than the recom-
mended reps.

27
Rest
It is very important to take rest
between the sets of each exer-
cise. The period you take to rest
varies with exercises. If it is a
challenging exercise such as lift-
ing weights, you will need to rest
for more hours than someone
doing squats.

Variety
This involves switching around
your workout routine to intro-
duce new exercises that will chal-
lenge the muscles and enable
them to adapt. While looking out
for the various types of exercises,
it is also important to remember
that the body needs to recover.
In your program, ensure that you
allocate the body some hours
for recovery. Most gym instruc-
tors recommend 48hours before
working on the same muscle
group again.
It is only fair for you to achieve
the benefits of resistance train-
ing after spending hours working
out. If the benefits do not seem
forthcoming, it is advisable to
check on the components of the
resistance training program to
determine what you are deny-
ing the body. Once you set out to
exercise, ensure that you do your
best and do not limit yourself
to specific exercises unless the
gym instructor advises so. Follow
these guidelines and you shall
not be disappointed.

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