Now weather you are doing sit-ups, crunches, leg raises, machine leg raises and crunches you need to breath to your natural rhythm of breathing at all times, And you will take it from me results in shorter a time than the other ways.
This should be where as you enter the gym door you leave all your problems at the door you can pick it up after having a good workout just like checking your coat, and if that person who buddies with you needs to lose also still wants to talk let them know nicely that you are there to reach your goal and if they want to workout with you because a workout partner is good to compete with you have no problem talking after your thirty to forty five minutes workout.
So we have to find a middle ground that is where the exercise is intense for thirty to forty five minutes tops , so you will have to consider wheather it is productive for you to go to the gym and talk or sit around on the machine for long periods just because you had a hard day.
fat burning happens at two different levels, (1) aerobic and (2) anerobic levels and they are both important to everyone weather you want to lose fat or gain muscle,let’s take Aerobics moderate exerciseing is where you workout for thirty minutes tops anything over that is anerobic and stops using your body fat for energy and goes for the easies thing to burn and that is your carbohydrates, then if you are at it even longer it starts attacking your muscles and remember the more muscle you have the better you burn fat.
Now did you know that fat burning happens not when you are exerciseing hard but when you are exercising at a moderate pace.
It was like when I would see pro bodybuilders training back then they would do three to four reps of chins and I would think with my ego I can do much more how come he or she can’t little Did I know that they where training there muscles to do the work in turn it got stronger in the shortest time and kept it muscular fat burning structure longer even when squatting just by taking your time and descending very slow you recruit more muscles than when you descend or ascend fast.
If you are ever fortunate to see a pro bodybuilder train really train they take their time when performing there reps and sets really they do sometimes we see what they do to maybe work a muscle or a group of muscles differently and we make the mistake thinking that all we have to do is swing the weight up like them and get results(wrong) and with time it will become second nature that you will not think about it and it will seem easy to someone looking on at you. So you will be able to do any exercise without Pulling on your neck by control your contractions weather you are doing crunches, sit-ups or leg raises you will never believe how little you will have to do to gain so much from this little known fact of (breathing naturally!).
If you do this before attempting to do any type of abs you will also notice that when you breath in deeply your body automatically without missing a beat wants to exhale the air effortlessly now place your hands on your stomach and try to feel the contraction that is happening now that is why twelve to fifteen reps is a chanlenge to do if you are breathing right, it is something that you have to work towards if you control your breathing like this the contraction is so strong that you may only be able to get six to eight reps in the beginning yes that is right.
I will state this fact through Out this article The number one tool you need to help with developing your abs is here it comes (YOUR NATURAL BREATHING!) and I don’t mean what you forcefully do I mean the way your Body naturally breath, it is easy to find this out just sit in a quite place or room maybe when there is no aerobic class going on and relax then take a deep breath in by this I mean you inhale Untill you can not take in any air anymore then hold for two seconds remember we want this to as natural as possible, then slowly exhale all the air from your lungs now did you feel the different from what you were doing all along.
Let’s see if we can agree on one thing, If we have more muscle we burn more body fat Right? Then having more muscle all round even around your waist or your abs will produce if not some But a great incentive for you to get rid of that beer belly or fat around your waist. But first let us look at what helps the body burn body fat, and it is not just changing your diet which I would think most of us have done before starting on our fat burning workouts, it takes into consideration a lot of process for one gram of fat to start burning.
BREAKING THROUGH YOUR PALTAEU:
Bodybuilding seems like such a secretive sport that we wonder in limbo for what it seems for years not been able to break through the fog, Getting over your paltaeu to lift that extra poundage to improve youe bench , squat, or deadlift, diet and supplemation but there is hope.
We have to stop sleeping and weak-up to the truth that is right in front of us all the time, month after month, year after year. Yes it has been in front of all of us but as always we get blinded by all the glit and glamour that has over taken this simple but fascinating sport called Building.
Is a plateau real or is just us, Our lazy mind not willing to think for our self in overcoming this obstacle, we have gotten so use to letting someone else think for us that the progress that came so easy years ago has gotten harder to accomplish time and time again.
Have we gotten so High –tech that the basic movements that got us so many greats the like off Arnold , haney, Yates, shawn ray, coleman, Culter and the list goes on an on has been misunderstood for so long that we are doomed to never accomplish our hopes and dreams in this sport of bodybuilding and fitness we have fallen in love with.
When we hear the athelic or Olympian say that they are going for the goal is it a none imagianantive though , just a mindless grouped reaction of exercise, diet,supplemention and rest, or is there more or less to this madness we call bodybuilding?
A PALTAEU: The meaning of plateau ( a steady state following an increase) so we have been doing the same thing for months for those that keep a program for a while for it to work not moving from one program to the next every three to four weeks (wrong!)
And it is time to get more from your workout but you cannot seem to get that extra poundage to increase your bench press , deadlift, or squats well I will let you in on a little secret it is called (the wider principal).
And the one principal that works for any plateau is the weider principal called ( RESTPAUSE TRAINING) yes And if you do not know what it is just google it or look it up in any bodybuilding or fitness mag.
What is restpause, well it is and has been a very good tool used by mant of the top pro athlete for years, do you think moving a ton of weight can be done in reppertive seccession with out the use of this principal called respause.
It is quite simple you are at a what we in the bodybuilding circles call a sticking point:(plateau) and to get over this sticking point you need to get ready for doing this yes that is right get ready you have been doing the same weight for months now and it is time to move up in weight or reps.
So weather you are going for weight or reps you need to improve your nutrition before you can attempt this at all, remember your have been using the same meal plan and supplement for quite a while so it is time for a total change, most think this all boils down to just change the amount of weight on the bar , but let me tell you if that is all it took we would all move past our plateau.
This is where planning comes in we all have started our workout plan by just going into any gym and picking up a weight and think that is the beging and end of it all but that is fine for the fitness person who just wants to feel in shape not get in shape yes they are two different things one you have not or never done any type of exercise before and want to increase your endurance and some strength, the other you want to improve the way you look and feel.
But as always after we have been doing this for a while some of us are ready to take it to another level of our fitness goals, weather we want to get in shape or become a bodybuilder it takes planning, which I knew this when I started so much trial and error would have been overcome.
You and only you can know where you are at in your nutritional dieting and supplementation as to know what needs to change.when I say change that means increasing your meals, supplements, sleep habits and getting a traing partner.
Because you are going to need it for those grueling sets to come,and if you donot make these changes well forget ant progress that you want to make in as short a time as you can with these changes.
So you have made some of these changes and you are ready to start on over coming this plateau, so with your old or new training partner with you you are ready to go, as I said these sets will be grueling simple because one set is going to be done until you have reached your rep goal, so you should find a training partner that knows what he or she is doing,not someone that is going to watch you for seconds which can be an eternity dieing under the weight and not know that they have to give you just enough resistance to keep the bar moving, this takes focus on both your part.
One of the First things is to have a mental attuide before you sit or touch the bench, it will be a good idea in your planning to read up on some german and Russian physiology before starting with this program, have you ever watched powerlifting and how these guys get into focus for there lift. Well you should find some to watch on youtube.
So you have streached and warmed up properly very important, and you have starts out with a weight that will get you near your max weight by your third set, now you are ready to add that poundage that you have not used or have not been able to over come, your rest will be a lot longer a rule that is good is to rest until your pulse rate has clam down not still trying to burst through your neck, this could be anywhere between five to ten minutes dependin on your fitness level.
When you are ready for your first set, well I would guest that you took a look at the powerlifting video’s there are all over the internet and read up on the german and Russian physiology, so focus on the set have a seat on the bench plant your feet firmly on the ground grasp the bar about shoulder width apart, arch your back with shoulders dug firmly into the bench under the bar, take a deep breath lift the bar off with your training partner focus on you and not at who or what is passing by this goes for you also your concentration should be only on lifting that weight.
When doing your first sets you should do between six to eight reps nothing more than that until you can get ten reps with this new weight that is your rep limit, remember you could not even move this weight before.
I would guest that you can get anywhere between three to four rep, then here is where the rest pause program is so great when you get your first amount of reps rest the bar on the rack keeping your hands on the bar with your spacing catch your breath a little about five to eight seconds, lift the bar off again and as much reps as you can in strict form, by now your training partner should have his palms on the bar giving you that needed confidence to push the weight if you get two reps don’t push yourself put the bar on the rack take your rest then take the rack off again and finish the set wow! You will not believe the pump.
And that ends your first set of rest pause training, I have said that it will take five to ten minutes to recover but that will depend on your fitness level don’t rush it take your time take all the time you think or feel you need.
Soon you will be doing your first set with fourty five pound plates with twenty five’s on the end or starting with two forty five’s on each side.
This rest pause can be done with any exercise Back, Arms, Shoulders calves and even squats. There is no limit to it’s varied use in your bodybuilding and fitness routine, remember to get your diet and supplement nutrition in going a good eating plan with a recovery and repair supplementation is need for this and just watch your plateau get demolished.
