Celebrity Basketball – Are You Ready?

February 17th, 2008 by William | Posted in Motivation | No Comments »

Recently I was channel surfing on TV and came upon a celebrity basketball game. At that moment they were announcing that Terrell Owens (the Dallas Cowboy receiver) had just been signed to the losing team and was about to enter the game

This was obviously a mock situation as I believe the game was a charity event, but the game was happening and T.O. was about to play. They interviewed him and he said he had just gotten off the plane, but was ready to have some fun. That, to me, was worth watching.

Meanwhile, I noticed one of the players already in the game was Floyd Mayweather Jr. (the world’s best pound for pound boxer). He was on the team ahead at that time, and was probably the main reason for their lead.

The first thing that stood out was the ability of these athletes from other sports.

Floyd Mayweather Jr. looked like he was in mid season form, demonstrating awesome basketball skills. I had to double check to see if it was maybe Gary Payton in disguise. His movement and coordination was quick and smooth. His pull-up jumper looked professional. Just plain sweet.

Then T.O. came into the game, loping along with a big grin on his face. Naturally, he ran with ease. Soon he was in the corner and the ball was passed to him. With a defensive player in his face, he turned and smoothly nailed a three pointer as though he played every day. Just off the plane! How cool is that?

Moments later, he was near the hoop as he received a pass and put it up for two all in one easy motion. Soon after, a flying reverse lay-up, in traffic, with a ton of spin. Wow!

At first thought, it might seem natural that these guys are good at other sports. After all, they are world class athletes. But hey, have you ever seen Charles Barkley’s golf swing?

The point I am getting at is that these are highly conditioned individuals. Their muscles are perfectly toned, their reflexes honed. Sure, they learned these skills at some point in their lives, but their fitness allowed them to perform at a high level.

This can apply to you whether you are a pro or a Joe. Fitness will help you perform your best. If you are in the weight room and on the track during the week, then you are going to play better in your weekend softball game.

If you strengthen your muscles and increase your endurance, any physical activity is going to be easier. That yard work or roof repair is not going to put you down for the next two weeks if your body is in shape. You get the idea.

Of course, T.O. is still going to kick your butt at almost any sport. Mayweather will just kick your ass.

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness

Build The Big Muscles

January 27th, 2008 by William | Posted in Muscle Building | No Comments »

Are you getting to the weight room less than you want or is your time limited during each visit?

Is it possible to build big muscles with a small schedule?

If you don’t have much time in the gym there is no way you can give every muscle complete attention. It’s hard to give a full session to the big muscle groups and then follow up with specific routines to round out the smaller muscles.

However, there is a way to get the job done.

The secret: Build the big muscles and the small ones will follow.

This is a simple concept that is easy to implement.

For example, consider the bench press:

We all know the bench builds the chest, and does a great job of it. Plus, it helps develop the triceps and shoulders. If you experiment with narrow and wide grips, you will feel pressure on different muscles.

Yes, the bench press incorporates many muscles and muscle groups. I bet you can see where this is going, so let’s keep reinforcing the idea.

You don’t have to spend much time on the smaller muscles if they have been working hard to support the big muscles. You can top them off with one specific exercise and be good to go.

To continue with the bench press example:

Adding wide grip dips to the workout will again work the chest, shoulders and triceps. Some Arnold presses for the shoulders and cable push downs for the triceps will round things out pretty well.

Another example – the back muscles:

If you perform pull-ups or bent over rows to strengthen the back, your biceps will be getting some work at the same time. A quick top up with some bicep curls will do nicely.

Of course, we must give special consideration to the squat, dead-lift and clean-and-press, three exercises that incorporate the legs, back and various other muscles into every workout. Each deserves it’s own future article to fully cover the muscle building benefits it delivers.

Remember, if you are limited in time, work the big muscles. The small ones will follow.

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness

Is It Easy To Get Fit?

January 12th, 2008 by William | Posted in Motivation | No Comments »

Do you have the desire to build big muscles, increase your stamina or just get in decent shape?

Wonderful, you have made it to step one.

This is where I am supposed to assure you that getting fit is easy and fun. Just cut your beer intake in half, eat pizza only on game day and walk around the block three times a week. Really, it is that simple.

Also, if you play Tiger Woods Video Golf every day for a year, it will carry over to your real game and you just might be good enough to play on the PGA tour.

OK, enough silliness.

If you want to get fit you must start a workout program. Get off your butt and do it.

Join a health club or the local YMCA. Buy some weights or get a home gym of some sort. Take a yoga or Pilate’s class. Run and then run some more.

Yes, you will need a healthy and balanced diet, adequate sleep and probably a little less stress in your life. But, you must work out.

Small changes like taking the stairs instead of the elevator, or shooting hoops on Saturday are not going to do the job.

Do not fool yourself. Getting and staying fit is not something you dabble in. Three to five times a week, every week is the only way. You must make it a regular part of your life. From this point on, for the rest of your life.

I repeat, you must stick with it. Three months will give you some solid results. Forever should be your goal.

It does not have to be boring. There are many exercises and activities you can do. Change it up and try new things when you get bogged down. Experiment with different methods. Once you reach a certain fitness level, go for the next.

Being fit is an endless and life enhancing process.

Here are three actions you should consider to get started now. Do at least one.

1. Research some weight lifting exercises and put together a workout routine covering the various muscle groups.

2. Find a highly ranked muscle building program and follow it.

3. Look into what supplements might be beneficial in your fitness quest.

Do you have the desire to build big muscles, increase your stamina or just get into decent shape? Then do it!

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness
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The Barbell Bench Press – Perform Like A Veteran Lifter

December 28th, 2007 by William | Posted in Weight Lifting Exercises | 1 Comment »

The barbell bench press is the king of muscle building exercises. It is usually the busiest station in the weight room. Almost anyone who has been around the training room has been asked how much they can bench.

Here are a few points to help you look like a seasoned weightlifter on the bench press.

1. Always warm up first. I often see individuals stroll up to the bench, instantly throw some massive weights on the bar and push out a few stiff reps. Impressive, but not.

For whatever reasons, most weightlifters do not like to be seen attempting a smaller weight, especialy on the bench press. I guess it is simply a matter of pride. Try to discipline yourself to always warm up.

Start with an empty bar or light weight and work your way up. Get the blood and oxygen flowing to your muscles first. Please.

2. Always use correct form – do not cheat. Lift the bar off the rack, lower it steadily all the way down until it lightly touches your chest. Pause, then push it all the way up. Some people like to bounce it off their chest and some even advocate doing so. Most veterans would probably consider it less than perfect form.

Remember, all the way down and all the way up is a real barbell bench press.

3. Do not put on more than you can safely handle. When someone attempts to lift more than they are ready for, the results are usually awkward at best. The barbell will often tilt off center as one end lags behind, or one of the plates will clank dangerously against the rack. A definite recipe for disaster. This is not what is meant by “working to failure”.

Keep the weights under control. You will avoid injury and progress faster.

4. Now for a personal request: Shut up and lift. I am sure you have witnessed a member of the loud family in the weight room. They let everyone know how strong they are by howling like a crazed Sasquatch during the lift.

I realize that a little grunting can sometimes help your effort and encouragement from your spotter may be motivational, but I beg you to use moderation. After all, others are trying to focus on their task at hand.

Keep these points in mind and perform like a veteran on the barbell bench press and other weight lifting exercises.

See you at the gym.

• Joewarrior.com – Weight Lifting Exercises – Muscle Building – Fitness

When Are You Going To Start?

December 16th, 2007 by William | Posted in Motivation | No Comments »

Every January I anticipate the stampede of new members into the gym. The resolutions have been made and the time has come to get physical.

Like a wave of energetic gerbils, they will come. The gym will be a blur of designer warm-ups, water bottles and mp3’s. I can already hear the treadmills whirring and 15lb weights clanking. The stationary bike area will resemble day one of the Tour De France.

I look forward to seeing the determined faces and eager bodies adorned in shiny new outfits. It’s fun trying to figure out who will stick it out and who won’t make it past two weeks. Cruel but true.

And, as the first couple of days go by….I wait. Maybe the hangovers are lingering.

As the week passes not much changes. They could be too broke from the holidays to buy workout clothes.

Day ten finally brings what first appears to be a couple of newcomers. No, it’s just old timers that gained weight over the break and have stumbled back in to try again.

Two weeks in, I have almost forgotten about resolutions and have become used to the uncrowded space. The recommitted have stepped back into their routines. That is comforting. I am focusing on fighting off the winter blues and being super fit when spring arrives.

A few new couples show up. They have look alike workout clothes and are full of enthusiasm. It warms my heart. Some guys my age wander in. They are not way out of shape, but their work is cut out for them. I hope they are ready for the battle.

Over a period of days and weeks the number of new faces does increase. There are spurts of activity but nothing like I envisioned. The stampede never happens. Some folks are still trickling in throughout February.

What does this mean?

Most of us are such habitual procrastinators that we even put off taking action on resolutions that will improve our health. It takes weeks or months before we begin to follow through on the fitness promises we make to ourselves.

How can we possibly summon the determination to get fit when we put off simply starting? It almost seems hopeless. We are lazy. This is why we are out of shape to begin with. Sure, we are busy and tired, but still we are definitely lazy.

Is there hope? Yes, it is simple. You just have to start. Once you start, the wheels are set into motion. You get a sample of what is possible. It feels good to take action. You may falter, but the positive results will entice you back.

Have you thought about getting into shape, losing weight or building muscles?
When are you going to start?

I would like to personally encourage and invite you to show up at the gym. I long to see the new clothes and colors, hear the whirring and clanking, and witness your determination and enthusiasm.

See you at the gym.

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