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Calf Exercises for Men #FitnessReference

Calf Exercises for Men #FitnessReference

The first portion of a complete body sculpting routine for men is the upper body routine. Because many men are already comfortable with exercise for this area of the body, it's generally the part of the body that's well-defined and toned.

The calf is made of two main muscles, the gastrocnemius and the soleus, nicknamed in some languages "the twins". They manipulate the Achilles tendon - that's the big tendon just above your heel, behind the ankle - to produce the movements of the foot and toes.

One of the problems with bodyweight training programs is that your weight can sometimes be too heavy or too light. Take squats for instance. For most people their body weight won't provide enough resistance to get a good workout within a 'normal' repetition range.

Toning is something that both men and women strive to accomplish with their workouts. Women want to tone their trouble areas to create a leaner look that gives them a strong feminine shape, while men strive to tone their larger muscle groups to make them appear more cut and ripped. The best exercises for toning target individual areas of the body, and provide exceptional results at a fast rate.

These exercises for skinny guys emphasize working on the whole body, using compound exercises to build up several muscle groups at the same time. Compound exercises are more efficient in building muscle mass since no muscle group is left behind in the work out.

Another way to tone up and bulk up your lower body muscles is to do dead lifts. The concept is simple. Just lift the weight with both your arms. Dead lifts are a great way to tone your arms, shoulders, chest, back, hips, butts, abs, thighs, calf muscles and everything in between.

One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility. In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf.

Not everybody has a jump rope on them right now, but a jump rope can be one of the best weight loss exercises because you use your arms, your calfs, legs, and explosive movements. People who jump rope tend to break a sweat rather quickly, so why not start today and start jumping rope!

Movements that involve deep concentration and create lots of burn are the best leg exercises for women. These include: leg extensions, leg curls, abductors, lunges (side and front), calf raises. Squats and leg presses are popular leg movements, but if you get too over-zealous you might be looking at a larger set of legs or bigger butt.

Studies done at the Baylor University Exercise and Sports Nutrition Laboratory showed that 30-minute workouts raised the heart rate of women and men to about 65 percent of their maximum. Thirty minutes was enough time to improve cardiovascular fitness.

Begin your fitness session with a five to ten minute stretching and warm up, and finish by cooling off for another five minutes. And then in the course of the rest of that session, make your workouts relatively brief. Your standard exercise sessions ought not last greater than 30 to 45 minutes.

The main reason why most people fail to build calves is they simply do not train them hard enough. Think about it. Your calves handle your body weight while standing, running, and walking and doing just about any other physical activity. This means they are already used to lots of stimulation and will only respond to super heavy weights.

Source: Milburn Olin

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For Older Men: Can You Do The Exercises for Later Life #FitnessReference

Young muscles that are not used come to resemble the muscles of the aged.

To a very considerable extent, the reverse of that statement is also true: symptoms of aging may in fact be symptoms of disuse. Many senior citizens who exercise can hold off these symptoms and cussed in preserving a youthful appearance, psyche, and level of fitness.

The mention of “psyche” is important. Upon entering his 60’s, or the retirement period, or any significant stage of later life, a person may feel that he is dying a small death. He may find it difficult to face the changes that later life brings: reduced involvement, more time to think about himself, a sense of diminishment and decreased importance, and so on.

He may find it less difficult if he has remained physically active, or if he can become physically active. By retaining some vigor, he may also retain a positive feeling about himself. He may have greater courage, and thus be able to try out new and stimulating experiences. He may move with greater ease and grace, presenting a trim and attractive figure. And the fit older person has a degree of independence that his less fit neighbor does not have. He need not call on friends, relatives, or others for help. He retains a large measure of personal freedom

The principles behind a golden-age fitness program are essentially the same as those already specified for younger and mature adults. But the older person, perhaps even more than the younger one, has to move in easy stages. Even after testing and medical clearance, he should not undertake too much too fast. He will probably want to increase repetitions as his program progresses, and gradually add more difficult exercises. The main alternative, to overload by increasing intensity, might cause undue strain.
Physiologically, the older person faces a slight different problem from the younger. He cannot reach the same high heart rates that the younger one achieves. Thus the older person has a correspondingly lower target heart rate.

The older person may be exercising just as hard as his younger counterpart. But the older person’s pulse rate response will be lower. He will have reached the same percentage of his maximum as the younger person, only sooner. Those realities apply to women as well as to men. Women can achieve approximately the same maximum heart rates as men of comparable ages.

Warm-up and cool-down are as important or more so for older people as for younger. Running in place warms up the body effectively; so do easy stretching, pulling, and rotating exercises. In the main part of the workout, vigorous exercise should be alternated with periods of less strenuous activity.

A Warm-up Routine. The older person planning his or her own fitness program may want to invent a warm-up series of exercises. Alternatively, he may want to try the plan: the routine is performed over a five-or-six-minute period.

1) Take a deep breath while rising on your toes with arms extended over your head. Exhale slowly. Repeat three times, then lift your left and right knees in succession. Repeat the knee lifts ten times.

2) Start walking. You will want to increase the amount of walking you do by small increments. Walk erect, keeping your head up and remaining comfortable. Concentrate on walking heel to toe. That means that as you put your foot down, rock forward to your toes, thus strengthening your leg muscles. Gradually pick up the pace of your stride.

Whatever the older person exerciser does to extend or supplement the daily schedule, he should keep in mind that he can retain the high level of fitness by his own energy input. Always consult your doctor with regards to your daily exercise routine.

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Understanding Body Type Can Aid Men in Developing a Muscular Body #FitnessReference

Understanding Body Type Can Aid Men in Developing a Muscular Body

As a man, have you ever felt ripped off when it came to your body type? Ever looked at someone else and though, "Why is he so lucky to have a natural body type like that?" Well I can say that I have, and the same is true for most men even if they're too proud to admit it. Well, some things can't be changed, but the trick is to understand your body type and find out how to properly work with it to maximize your results.

You may not be happy with the body type that you have been born with, but one thing is for sure you don't have to settle if you don't want to.

There are three basic body types for men, and while they are certainly not cookie cutter molds, chances are you will somewhat fall into one of these categories.

The three basic body types are Ectomorph (very skinny), Endomorph (naturally large) and Mesomorph (these are the guys that you are jealous of). Your genes determine how you are born and what general category you fall into, but they don't necessarily determine where you will finish.

Ectomorph Body Type:

You know you fall into this category if you really have trouble gaining any weight. You have likely been very skinny for your whole life. Just gaining a pound or two is very difficult for you. Often, it doesn't matter if you eat doughnuts and fried chicken all day, you simply won't gain weight.

Believe it or not, it can be harder to combat this than overweight. The problem is there is a lot of information and products out there to help combat obesity, but there is very little out there to help combat skinny genes. Just to be clear, the answer isn't eating doughnuts and fried chicken; it is paying attention to your diet in a healthy manner and implementing some techniques for changing your metabolism so you keep your gains.

Weight training is a critical part of your path to success. But you do not just want to go to the gym and work for hours, this will lead to over-training and will actually stunt any muscular growth that you thought you would see. And cardio is a killer to this body type, so there is no need to spend hours on a treadmill. Instead, you need to perform small bouts of effective cardio, along with intense short bouts of strength training, and introduce a good deal of protein into your daily eating regimen.

Endomorph Body Type:

The opposite of ectomorph is endomorph. You know that you fall into this category if you are overweight or even obese. If you were to pick up a doughnut or piece of fried chicken, you would probably feel yourself getting heavier. This can be a difficult body type to have because there is so much attention drawn to overweight people in today's society.

To combat this body type, you literally have to change your metabolism. This sounds impossible, but it is not at all.

To change your metabolism, you have to first change your diet. You need to include a lot of bright colored vegetables and fruit and also a bunch of lean proteins. Don't fall for any kind of scam diet plan that leaves you eating only protein. These diets will actually leave you in worse shape after you see some results. They are called crash diets for a reason; because you will crash and burn after you're gone through them.

Second, you need to focus on muscle building cardio and strength training. For many people it seems counter-intuitive, but to truly change your metabolism you need to pack on some muscle.

This works in a couple ways: by packing on muscle using intense workouts you burn calories and build good base. Also the muscle you build act like a "furnace," burning calories and fat off your body while it is at rest.

So by simply converting 5 lbs of fat into muscle, you literally burn an extra 200-300 calories a day, You can do the math to see that by doing this a couple times a week you will be well on your way to your dream body.

Mesomorph Body Type:

The Mesomorph body type is really the luckiest of the group. This is the body type of many pro athletes and fitness models. Your body will burn fat off and build muscle like those with the other types dream of.

If you are interested in building a great body you probably already have. I will just give one word of caution. As it is possible to "change" your body type from one of the others, it is also possible to change to one of the others. If you don't use the gifts that the gene pool has given you, you may be slowly changing your metabolism in the wrong direction.

Ectomorph, Endomorph or Mesomorph

While it is possible to have a great body no matter where you start, you need to understand that there are varying degrees of these particular body types. But this information identifies some of the basics of how to combat each general kind of body. Your metabolism level does not dictate where you will end up - you do!