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4 Intense Work Outs For Any Lifestyle

You want to feel the burn of working out? Here are some “camps” that will get your butt into shape and that is no lie.

  1. HIIT – High Intensity Inveral Training
  2. Bootcamp – If you want to sweat this might be the workout for you
  3. Cycling – You can burn up to 900 calories from one workout
  4. Yoga – I know, but give it a shot. There are many benefits to it
These work outs will be intense, but isn’t that why you work out anyways. 

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Tips To Make You Not “That Person” At The Gym

You a hot shot at your gym and you want to keep it that way? Here are a few things you want to do to keep your klout at the gym. 

  1. Put It Back
    No one came here to play hide-and-seek. People who move equipment around. You use the weight put them back after your done. 
  2. Wipe down the equipment
    No one wants to eat your sweaty back. Especially if your old and hairy. Plus it takes like 30 seconds to do these easy task.
  3. Use The Locker Room For You Crap
    People at the gym don’t want to have obstacles to get to the equipment. Put your shit in a locker. Most of the people see going to the gym as an obstacle to begin with.
  4. Ask For Help
    Not sure how to use a machine or need a spotter? Ask, you all are at the gym for the same reason.
  5. Don’t Hog The Mirror
    If your lifting that is one thing but don’t stand their fixing your hair for a selfie. Your at the gym to work, not pamper.
  6. Leave The Tech For Music
    Machines are often in use by some lazy ass that is at the gym for show.  Don’t be that guy that sits at a machine for 30 minutes. Do your reps and be gone. 
This will also help you gain respect from your fellow gym goers. But if you go 24hourfitness.com your kind of on your own, they have their own rules

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Hitting The Gym First Time in 6 Months

Yesterday was the first time in a while, like 6 months I hit the gym. Well I didn’t really hit the gym but I did swim. Which I guess that counts to?

I just have to lose some weight. Its getting hard for me to get my socks on in the morning lol. Just kidding.

But I also felt good after a hour in the pool. I did 9 laps and my neck was killing me. But NO PAIN NO GAIN!

I am excited about hitting the gym again, probably going to make it a 3 days a week routine. But I need to get back into eating health and protein shakes, even fruit shakes.

I always ate a peanut butter sandwich and had a chocolate protein shake, post work out. A1supplements.com seems to have everything I need for a good post work out shake.

I just hope that I can stay up on the routine.

Check out FB Page: ProteinAddiction

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Top 2 Exercises That Will Make You An Irresistible Chick Magnet

Not that type of chick magnetchick magnetThis type of chick magnet.
Even if you don’t have the money of a millionaire, or the celebrity status of a singer who can sing the panties off any woman in the world, you still have your body, right?
Why not give it the best it deserves so you can give women the best they deserve?
As a former strength coach, who has trained both men and women as seen a whole gamut of body types…
…and I’ve also asked women what body part the love in a man or notice in a man. So I’m going to give you 2 simple exercises that will turn you into a chick magnet and capture the eyes of women.
You might wonder where the chest and bicep exercises are as you scroll through the list, and there is a place for those exercises and they do serve their purpose, but if you’re looking to grab the attention of women as you walk down the street, your chest and biceps will not capture their attention.

Thus, here are the 2 exercises that you make you a chick magnet.

1. The Squat.
Just the way men loves buns, so do women. And what exercise not only looks manly in the gym, but also makes you more manly–the squat.
The squat is one of those FULL-BODY exercises that induces massive growth. So although you may believe you’re only working your legs, a heavy squat routine over the course of 8 weeks will pack on some serious muscle!
Where most people go wrong is the amount of weight they choose to lift, and the form in which they lift the weight.
Below is a video of perfect form. Notice how deep he goes into his squat, how tight his back is, and how powerful to gets out of the bottom position. Emulate this and you’ll have a great squat.

Assuming you have never squatted before, start with 3 sets of 10 repetitions as a moderate intensity, which means on your 10th repetition, you should feel like you could do another 2-3 repetitions, but will rack the bar instead. Failure works in the gym, but it can be dangerous on squat. 2. Deadlift. Two lower body exercises in one workout!? You wanna be a chick magnet don’t you? How much pain and suffering would you go through to have all these beautiful women’s hands all over you? chick magnet The deadlift is such an effective exercise to become a chick magnet because your back will become so chiseled that women will not be able to stop feeling on it… …any time they can. And don’t guys with big backs look so much more intimidating than guy with little backs? So, in order to get a nice, thick back that women want to wrap their arms around, I’d recommend performing the deadlift once a week with a higher than moderate intensity. Anywhere from 4-8 sets of 2-5 repetitions will work. The video below contains all the details about performing the perfect deadlift that will not cause any damage to your back. I love these guys because of how hardcore they are within the limits of safety. Grow into a chick magnet by incorporating these two exercises into your gym routine. Although you won’t see a flock of women nipping at your heels after your first workout, you will notice more eyeballs staring at you as you pile on the weight… …and stroll as if you have imaginary lat syndrome (ILS). However, it won’t be imaginary because your muscles will ACTUALLY be pushing your arms to the side.

Use the exercises wisely and as a chick magnet, spread the word to others about how they become their own chick magnet.

Resource Box (Author Profile): Lanell Beckles is an ex-Olympic strength coach turned Internet marketer. He learned that if you combine a great body with money, women become irresistible to you. Therefore, he became his own boss and helps other people learn how to. Visit his website where he blogs about how to make money online and have a life

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The Most Important Part Of Getting JACKED

RECOVERY is the most important part of training success.

Understanding this will skyrocket your gains.  You’ll feel better, look better, AND lift more weight.

Too many people think that they get big in the gym.  You don’t get big in the gym, you get big out of the gym. 

You get big by stimulating some growth in the gym, and then going home and eating properly and sleeping properly.  That’s it.  There are no big secrets.  It is that simple.

The problem I see with many bros in the gym is that they think those extra 5 sets are gonna turn them into this………

…….negative, they’re actually doing the opposite….

Training is very simple, but not easy.  You have to balance your recovery periods with the type of load, sets, and reps you are doing in the gym.  Sounds simple, right? Well, the only way to recover properly is to know the science behind the loads you are using.

Who do you think is going to need more recovery time?

For the most part, most people can recover from strength training in 24 hours and hypertrophy or endurance work in 48 hours.  However, other variables affect those timelines.  Are you able to eat enough food throughout the day to keep your body stable and adapting properly?  Are you eating enough of the right macro-nutrients?  Are you getting enough sleep? At least 8 hours a day is recommended.  Other things to consider are stress levels, and supplementation.

If you’ve been in the gym and haven’t been making any gains, yet seem to when you start taking that pre-workout or caffeine…then you haven’t actually made any gains.  Your strength has been artificially enhanced and you will plateau again unless all the variables are in balance.

She has some serious balance….

This is why I have a problem with the bros in the gym doing body-part splits and working out daily.  It doesn’t give your body time to recover and replenish.  Regardless of doing a different body part daily, your body still needs time to replenish things like your liver’s glycogen stores, and let your nervous system recover.

Working a different body part a day to exhaustion drains the liver and doesn’t allow it or the nervous system to recover.  This is why these bros make very small gains if any over a year’s period.  To be honest if you do it right you can gain 1-2 lbs of muscle a week.  In a 3 month cycle that’s 12-24 lbs of muscle.  Yet these bros barely change after a year…..the funny part is that their solution is to do more!  Here this is for you…..

In order to improve muscle size and strength, training loads must be adequate to stimulate growth.  However, for the adaptations to occur you must balance work and recovery.

This is highly individualized.  No two people will ever be able to work and recover exactly alike.  The only way to know is to experiment with your body. A good starting point are the common timelines I gave above.

The only way to achieve long term success, long term gains, and long term JACKED-NESS is to follow an individualized progressive periodized program.

She knows the deal

Do not be one of those daggom knuckleheads that takes a hardcore pre-workout and fries his muscles.  In fact, you shouldn’t be getting sore at all.  Discomfort is acceptable, but if you ever experience soreness you need to change your training immediately.  There is no need to destroy your muscles.  The bros that read this are probably gonna riot but I put 10 lbs on a kid in a month and he never got sore once.  Not once.

You get bigger by overloading your muscles and then allowing them to recover, not damaging them. 

Don’t sabotage your gains by being a daggom knucklehead.



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How To Get The Most Out Of Your Supplements

What the heck am I supposed to do with these!?

To get the most out of your supplements you have got to know how to use them. No doubt there’s people on both ends of the spectrum out there. You know, the ones who say all you need is protein and take the same protein day after day, year after year.  And then you have the other side.  You know, the ones who say you need precisely 27.23 grams of protein whilst shooting 32.46 cc of N-acetyl cysteine between your toes exactly 5.23 minutes following the ingestion of exactly 6.24 oz of cinnamon, because anymore than that and your blood sugar will rise 2 obigules over the optimum amount for protein synthesis….sheesh, give me a break already.

See? Even this little one knows better….

The main methods of supplement use are stacking, cycling, and timing.

STACKING

Stacking supplements is when specific ones are used in conjunction to illicit a specific response.  You can have a pre-workout stack, workout stack, and a post-workout stack.

A pre-workout stack should boost energy levels, increase testosterone production, decrease cortisol levels, and boost protein synthesis whilst minimizing catabolism.

A workout stack will have many of the same effects as a pre-workout stack, however, it will focus more on protein synthesis than energy boosting.  This means that taking a stack during the workout will contain more amino acids and protein than caffeine or other energy boosting substances.  It will also aid more with hydration.

A post-workout stack is going to deal more with providing valuable nutrients the body will need for the rest of the day in order to replenish the body whilst provide the necessary nutrients to build or repair muscle.

CYCLING

Here’s the deal. Supplements are like strength training.  They work best when periodized or used in phases.

Cycling supplements is a great idea because for some phases of training you just don’t need them and shouldn’t be wasting money on them unless this is you…

Also, the body will adapt to it if it is used day after day, year after year.  It is sometimes wise to back off it completely for a couple weeks to let the body return to normal.

Yaaaa….it’s going to cause awkward social graces….

TIMING

The timing of supplements and even food has become very popular.  It seems it is far more important than we thought.  Timing is everything they say, and it’s definitely true when it comes to supplements.  You wouldn’t take a pre-workout stack post-workout would you?

For example, the best times to take protein supplements are post-workout, before bedtime, and directly upon waking up.  This will give your body protein at the times when it is most needed to stop catabolism.

Here is an example of how I maximize my supplement use.  I personally use JACK3D as my pre-workout supplement which has a bunch of good stuff in it. While I workout I sip on leucine loaded BCAAs by Inner Armour. That’s my workout stack.  Then post-workout, about an hour or so later, I take a protein shake with greens powder and fiber powder along with a multi-vitamin, rhodiola, magnesium, and fruit-n-veggie pill. This covers all my bases and has been helping cut my recovery time way down. That means my body builds muscle and repairs itself much faster, allowing me to workout more often or harder.

Next up we’ll talk about what supplements I take during the different phases to maximize my results.

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Tips for Overweight: Beginner’s guide

After reading this article you will have some tips in your mind about losing fat. This article helps beginners to lose fat.

The beginner should follow a simple method of exercises to lose fat. A beginner can be well defined as someone who’s having training experience of 2 – 4 months. Beginners always make big mistake by following a diet. It is recommended that beginners should not follow a diet. Since diet are not founded on complete nutritious values. It is really difficult for us follow a proper diet and to maintain a long term goal to lose fat.
Before going into briefly let me describe the difference between losing fat and losing weight. Most of the people think that losing weight means to drop water, muscle and fat but that’s not the right way to do. The right way is we should keep the muscle and lose fat. To maintain a muscle we need more calories and metabolism. Here calories maintain the muscle and metabolism supports the muscle.
Beginners have to make changes in their life style where you can survive with your activity level and food. This decreases your sugar levels and fat in your body. Try eating the food which has low fat, high protein and moderate carb. You also need to work on cardio exercises to loose fat we need to burn more calories by doing some physical activities. Eat 5 to 6 small meals but try avoiding taking large meals.
The food supplies nutrients and energy to body. Beginners need to have an idea about the food they are eating and need to choose the better food. We know that everyone loves eating tasty food.
Always prefer eating the food which has fats, proteins and carbohydrates. Our body is made up of proteins so we need to take more proteins everyday which performs many functions in our body. Proteins perform the operations in various combinations of amino acids .These are building blocks of proteins.
Carbohydrates: Acts like fuel in the body. To gain carbohydrates we need to eat slow burning carbs. But eating carbs in exceeds amount will store as fat in our body. 
Here we can give an example for simple understanding. If we are filling gas in cars tank, when the tank is filled and if you still try to fill with gas the gas comes out from the place. Same in our body when we are eating excess amount carb it spills out and turns into fat. Make a proper choice before eating the food see that it contains low level of sugar, calories and low fat we should always control the food part.
Good protein food they are fish, turkey, red meat and chicken.
Good carbs are beans, pears, oatmeal, veggies, bananas, apples.
Bad carbs: white flour, pastries, cakes, cookies and so on.
Good fat: low fat cheese, almonds, olive oil, peanut butter and so on.
Bad fat: deep fried food, fat meats, fat salad dressing and so on.
Insurance is also needed because health insurance also helps to claim the medical expenses when we fall sick there are other insurances like PPI claims.
Author Bio: The guest post was contributed by Lucy, financial guest blogger from Manchester, UK. Find out more about her blogs @financeport

The Truth About Supplements

So what’s the deal? Are you all too familiar with flipping through the muscle mags only to see ad after ad for supplements toting some ridiculously jacked bodybuilder? You’re probably thinking what everyone else is too. Ya right, these guys are all juiced to the gills….

While I can’t speak for those guys, I can speak for myself and the truth is supplements do work if you take them properly.

Supplements must be teamed up with a healthy lifestyle, good diet, and proper training.

Anyone who thinks that they can take some miracle supplements, and go out and party every weekend is headed down a dead end street to epic failure.

By taking the right supplements at the right time one can increase your body’s anabolism and work capacity, whilst decreasing recovery time.

These supplements increase the body’s ability to train, either increase testosterone or decrease cortisol, or increase protein synthesis.

Some common supplements are….

Alpha-ketoglutarate
Antioxidants – protects the body from free radicals after heavy exercise decreasing muscle fatigue & inflammation
Arginine
HMB
BCAA – amino acid availability for muslces offsets the catabolic response to exercise to anabolic
Caffeine – beneficial effects on fatigue and muscle fiber in high-intensity exercise like weightlifting
Calcium – prevents muscle cramping and prolongs fatigue
Protein – allows increased protein intake without the calories
Chromium – used for carbohydrate and lipid metabolism
Coenzyme Q-10
Creatine Monohydrate – increases muscle mass, provides greater levels of energy, and speeds recovery
Fish oil – improves metabolic events and may increase growth hormone secretion
Ginseng
Glutamine – the most abundant amino acid in the body and regulates protein synthesis
Leucine – increases anticatabolic and anabolic effects while stimulating protein synthesis
Magnesium – shown to increase protein synthesis and strength
Probiotics
Vitamins – the ol’ vitamin & mineral stack
Weight gainers

So yes if you know what you’re doing nutritional supplements will improve performance and body composition.

References: Serious Strength Training by Tudor Bompa

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The Top Exercises That Will Get You Jacked

These exercises are scientifically proven by Tudor Bompa to activate the most amount of muscle.  Here are the top three exercises per muscle group that will stimulate the most mass gain.

CHEST

PECTORALIS MAJOR

  1. Decline Dumbbell Bench Press
  2. Decline Bench Press
  3. Push-ups between benches (place 2 benches shoulder width apart and do push ups on them)
PECTORALIS MINOR
  1. Incline Dumbbell Bench Press
  2. Incline Bench Press
  3. Incline Dumbbell Fly
SHOULDERS


ANTERIOR DELTOIDS

  1. Seated Front Dumbbell Press
  2. Standing Front Dumbbell Press
  3. Seated Front Barbell Press

MEDIAL DELTOIDS

  1. Incline Dumbbell Side Laterals
  2. Standing Dumbbell Side Laterals
  3. Seated Dumbbell Side Laterals
POSTERIOR DELTOIDS
  1. Standing Dumbbell Bent Lateral
  2. Seated Dumbbell Bent Lateral
  3. Standing Cable Bent Lateral
ARMS

BICEPS

  1. Barbell Preacher Curl (Olympic Bar)
  2. Incline Seated Dumbbell Curl (alternating)
  3. Standing Barbell Biceps Curl (narrow grip)

TRICEPS

  1. Decline Triceps Extension (Olympic Bar)
  2. Triceps Press-Down (Angled Bar)
  3. One-Arm Cable Triceps Extension (Reverse Grip)
BACK

LATISSIMUS DORSI

  1. Bent-Over Barbell Row
  2. One-Arm Dumbbell Row (alternating)
  3. T-Bar Row 
TRAPEZIUS
  1. Behind-the-back Barbell Shrug
  2. Front Barbell Shrug
  3. Behind-the-neck Press

LEGS

QUADRICEPS

  1. Safety Squat (90 degree angle, shoulder-width stance)
  2. Seated Leg Extension (toes straight)
  3. Hack Squat (90 degree angle, shoulder-width stance)
HAMSTRINGS
  1. Standing Leg Curl
  2. Lying Leg Curl
  3. Seated Leg Curl

CALVES

  1. Donkey Calf Raise
  2. Standing One-Leg Calf Raise
  3. Standing Two-Leg Calf Raise
ABS

RECTUS ABDOMINALS
  1. Weighted Incline Crunch
  2. Ab Bench Crunch
  3. Weighted Crunch

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Top 3 Protein Powders

protein-powder-483x300.jpgI used to work out a lot, I actually want to get back into it I like the fitness that I get from it but I want to go all out and start drinking protein along with eating right and lifting weights. I’m not looking to get big, just but some meat on my body. I was doing a little research and I wanted to share the top 3 protein powders I like.

1. Optimum Presents 100% Whey Protein

2. Optimum Nutrition’s 100% Casein Protein

3.Twin Lab Whey Protein



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