Sculpt Your Body!

KieFit Journal
March 2010

The Muscle Fiber Types

How I Gained 25 Pounds
in One Week

Video:
Truth about High Fiber Foods -
Nutrition For Weight Loss

7 Tips
How to Increase Running Speed

Training:
What are Kettle bells?

JOURNAL
KIEFIT
HEALTHY AND
HAPPY LIFE!
MARCH 2010

ISSUE: Sculpt Your Body!

LEARNING THE MUSCLE 3
Hello Fitness- Fans,
FIBER TYPES +
4
Here is the March 2010 edition of KieFit Journal. Your free
online publication about fitness, training- and workout tips.
HOW I GAINED 25 5
POUNDS IN ONE WEEK -
7
Read in this issue of the KieFit Journal about different "muscle
fiber types, and helpful training tips on page 3
RUNNING TRAINING
TIPS NUTRITION FOR
WOMEN RUNNERS
8 Find also an interesting article by Nick Nilsson, the vice-president
of the online personal training; how you gained 25 pounds in one
week here on page 5 to 7).
HOW TO INCREASE RUN- 9
NING SPEED - 7 TIPS
Now it’s again time for RUNNING! On page 8 and 9 you can find
great running tips, such as: ‘How you can train your speed’.
LEARN HOW TO BUILD 1
MUSCLE IN 4 SIMPLE
0
What are Kettle bells? KieFit Journal provides you with a cool
STEPS
article about this new fitness equipment and also a fantastic
training video where you can see how you can be fit with Kettle
WHAT ARE KETTLE 1 bells – “Get fit! Kettle bells Training” – Read about Kettle bells on
BELLS?
1 Page 11.

VIEDO: 1 Enjoy reading and practice.
GET FIT! KETTLEBELLS - 1
TRAINING
Heidi
BENCH PRESS OR THE 1
PUSH-UP? 2
P.S. Archive Of Past Kiefit Journal Issues
VIDEO: 1
http://www.kiefit.com/archive.html
FITNESS - DIVE BOMBER 2
PUSH UPS EXERCISE

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THE MUSCLE FIBER TYP Seite 3

Learning The Muscle Fiber Types
By Vince DelMonte

Choosing the best type of workout program te and stored muscle glycogen (glucose).
that will stimulate the muscle fiber type that They will not utilize stored body fat at all due
will get you the results you’re looking for is to the fact that they are only able to continual-
extremely important. ly contract for between one and about 20 se-
Unfortunately, all body building programs are conds.
not created equally when speaking in terms of
muscle fiber types. Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified
as a fast twitch muscle fiber but not to
the extent that type A are.

This muscle fiber type is mostly utilized
in activities that are relatively short in
duration, but are not at an all out pace.
For example, if you were to sprint 100
meters, you’ll be using mostly type A. If
on the other hand, you are to do a run-
ning interval at about 80-90% of your
max capacity for 30 seconds, this
would utilize the type 2A more.

Some of the characteristics of the type
B muscle fibers are that they still have
a large motor neuron (not as large as Type A
While you can’t differentiate between muscle though), they are on the intermediate scale as
fibers from your outside appearance, on the far as being resistant to fatigue, and they ha-
inside of the muscle tissue body, there are ve a high degree of mitochondrial density.
three main different fibers present.
These muscle fiber types are also able to use
Type A Fast-Twitch Muscle Fibers oxygen to a great extent, as demonstrated by
their higher resistance to fatigue and longer
The first type of muscle fibers are known as duration of contraction abilities.
Type A Fast Twitch and are responsible for
the most forceful contractions generated, ho- --> continued
wever, will fatigue the fastest.
For example, if you were to perform an all out
set of 3 reps for bench press, you would pre-
dominately be using these type A muscle fi-
bers.

They tend to have very large motor neurons
and very low mitochondrial density. They also
have a low oxidative capacity, meaning they
will not be able to utilize oxygen very well. It is
for this reason that they are not suited to en-
durance type of activities, because during
these exercise variations, oxygen must be
present in order to sustain the muscular
contractions.

The major type of fuel that these muscle fi-
bers are going to rely on is creatine phospha-

THE MUSCLE FIBER TYP Seite 4

Learning The Muscle Fiber Types
By Vince DelMonte - continued -

Slow Twitch contract ever so slightly.
For example, perform 30-45 intervals re-
Finally, the third type of muscle fiber that you peated ten times with about a minute or a
have in your body is classified as slow-twitch. minute and a half at a low to moderate pace.
For your weight training activities, aim to tar-
This is the muscle fiber type you would use if get the 6-10 rep range to utilize the fact
you were to run a marathon or any other ex- these muscle fibers have a higher oxidation
tended duration, medium-to-low intensity ac- ability.
tivity.
Finally, to improve your slow twitch muscle
These muscle fibers have a very high ability fibers, think endurance. This type of fiber will
to resist fatigue and have a large oxidative usually require the greatest amount of time to
capacity. train for improvement because you’ll want to
focus on simply going ‘longer’.
They are also relatively slow to contract,
therefore you cannot expect a great deal of If you’re a runner, try and run longer. If you’re
force generation from these muscles, and a biker, bike longer. If you’re a swimmer,
thus, will not be intended for exercises re- swim longer – you get the point.
quiring a high degree of power.
This type of muscle has the ability to go for
They are very high in terms of mitochondrial extended periods of time so this is exactly
density and have a large number of capillar- what you want to train it to do.
ies running throughout their bodies. This is to
enable sufficient oxygen to get to the muscle So, next time you are trying to sort out your
tissues so that they can carry on the ex- training plan make sure to take the various
tended duration of muscular work they are muscle fiber types into consideration.
intended to do.
Doing so will allow you to make the most out
These are also the muscle fibers that will of your training program so you get the exact
also rely more on fat as fuel, as opposed to results you’re looking for.
strictly using carbohydrates or creatine phos-
phate. Video:

Truth about High Fiber Foods - Nutrition For
Training The Muscle Fiber Types
Weight Loss
So, now that you’re familiar with the three
major classes of muscle fiber types, it’s time
to recognize how you would train each effec-
tively.

Since type A are your primary force genera-
tors, if you wish to get a higher performance
from them you’ll need to train using exercises
that require you to max out your effort for a
short period of time.
About the Author:
Think sprinting at full speed, 1-5 rep sets for Vince DelMonte is the author of No Nonsense Muscle
Building: Skinny Guy Secrets To Insane Muscle Gain
lifting, and any type of plyometric activities.
found at http://www.VinceDelMonteFitness.com

Next, to train your type B muscles fibers He specializes in helping you understand all the princi-
you’ll want to slightly decrease the force with ples behind muscle fibers and gaining muscle and
which you are to contract while simultane- weight quickly without drugs, supplements and training
ously increasing the time over which you less than before.

GAINED 25 POUND IN 1 WEEK Seite 5

How I Gained 25 Pounds in One Week
By Nick Nilsson

On Sunday morning, I woke up and immedi- in the first day. Not a bad
ately took my first serving of creatine and start! All that eating,
glutamine. My focus on this day was to eat drinking water and sup-
as much as possible, load up on creatine plementation was paying
and glutamine and drink as much water as off. My body was ex-
possible. Both of these supplements are extremely primed for gain-
cellent for forcing water into the muscles. ing.
Taking creatine alone can result in a 5 to 10
pound increase in weight over the loading My training session
phase of 5 days. To further maximize this lasted about 45 minutes,
effect, I had been off creatine for 3 months during which I worked
prior to this. every bodypart. After the
workout, I immediately took a mixture of
I took 4 servings of creatine and glutamine whey protein (40 grams), creatine (5 grams),
this day, along with eating as much as I glutamine (10 grams) and Tang (sugary
could (for example, eggs, oatmeal, meats, powdered drink mix) as well as some vita-
potatoes, fruits, rice, etc.) and drinking buck- mins and minerals (multi-vitamin, calcium,
ets of water. magnesium, vitamin C, and an anti-oxidant).
It's critical to provide your body with nutrients
I took 4 servings of creatine and glutamine and raw materials to rebuild with as quickly
this day, along with eating as much as I as possible after training otherwise your
could (for example, eggs, oatmeal, meats, body will just be breaking itself down.
potatoes, fruits, rice, etc.) and drinking buck-
ets of water. I got home and set to work making lunch,
which consisted of 2 large chicken breasts
I would continue loading creatine for the next and a big bucket of spaghetti and meat
4 days, taking glutamine only after each sauce. Several hours later, I had a couple of
workout from then on rather than with my cans of tuna, a sandwich and some ice
creatine loading. I would start my weight cream. Please note, these meals are just
training program on Monday. I was going to samples of what I ate and not specifically
be doing a very demanding program, doing what you should eat.
12 total-body training sessions over the next
6 days. All during the day and evening, I was con-
stantly drinking water. When I say con-
My theory with doing multiple total-body stantly, I mean I got up every 10 to 15 min-
training sessions is this: every single body- utes and drank a full glass of water over the
part was going to get as much breakdown course of the whole day. I was very well-
and stimulation as possible to maximize the hydrated, which is extremely important for
amount of nutrients being taken up over my weight gain. If your muscles don't have
whole body. I would do more sets for the enough water, they simply can't grow.
larger parts like chest, back and thighs and
fewer sets for the other smaller parts. Every My evening training session was also a total-
part would get worked twice a day for six body workout. At this point, my body was so
days straight. This type of training is not ap- flooded with carbs and water from having
propriate for a long-term program as it would come off a low-carb diet, everything I did
rapidly lead to overtraining in a matter of was giving my muscles an incredible pump. I
weeks. This was a one-week shot for me was focusing on heavy weights for sets of 6
and I was putting everything into it. to 10 reps during my sessions and stretching
out thoroughly after.
After taking my creatine, I made breakfast,
which consisted of 10 eggs and a bowl of --> continued
oatmeal that would feed a family of 4. For
flavor, I mixed in some fruit yogurt. To gain
weight effectively, you really need to eat big.
I got to the gym for my first session that day
and weighed myself. I had gained 10 pounds

By Nick Nilsson - continued -

This is a story of how I personally went from sponge - you can fit more water into a
192 pounds to 217 pounds in bodyweight in sponge that's been squeezed totally dry
only 7 days. Learn every little secret tech- than a sponge that's already moist.
nique I used to accomplish this mind- blow-
ing weight gain. It's important to note that I didn't restrict my
water intake at all. That will give you exactly
It started as a challenge the wrong effect. If you restrict your water
to myself. If I took all intake while dieting, your body will actually
the knowledge I had hold onto more water. If you give your body
about weight gain and plenty of water, it will have no reason to hold
put it to work all at onto every drop you give it and will flush it
once, how much weight out regularly.
could I add to myself in
one week? What would For training during this phase, I did three
my upper limit be? I high-intensity cardio sessions per week for
had some vacation time about 20 minutes each. This cardio was ex-
coming up where I tremely tough and designed to burn as
could do nothing but many calories as possible as quickly as pos-
eat, sleep and train so I decided to do it. sible. This would make my body extremely
This is my story... hungry for nutrients and ready to absorb as
much as possible. I did high-volume, high-
I knew from the start that this weight gain rep weight training (12 to 15 reps per set), 6
certainly wouldn't be all muscle. In fact, it's sessions per week with very short rest peri-
impossible to gain that much weight in mus- ods to further set up this effect.
cle in only one week (unless you're a baby
elephant!). I was going to gain a combina- After 2 weeks of this training and dieting, I
tion of muscle, water and most likely some was ready to start my weight gain. On Sat-
fat as well. That rapid of a weight gain, how- urday evening, after my final training ses-
ever, was going to force a lot of nutrients sion for the week, I weighed in at 192
into my muscles quickly, resulting in some pounds.
permanent muscle gains.

To start my maximal weight gain adventure, --> continued
I first had to set myself up for it by dieting
down. Why diet down to gain weight? Your
body adapts most rapidly to extreme
changes in environment. I knew I wanted to
gain weight quickly, therefore I had to first
subject myself to a restricted-calorie diet.
When I would reverse my goals and begin
to feed myself again, my body would react
by rapidly sucking up every available calorie
and holding onto it.

To further set myself up, the diet I went on
was a two-week carbohydrate-restricted
plan, much like the Atkins Diet. For two
weeks, I ate less than 30 grams of carbs per
day, sticking to meats, eggs, cheese and
vegetables. This cleared out all the glyco-
gen I had stored in my body as well as re-
ducing the amount of water I was carrying
(water attaches itself to carbs in your body -
when you clear out the carbs, several
pounds or more of water will be flushed out
with it). It was kind of like squeezing out a


By Nick Nilsson - continued -

After the workout, I had another supplement I went to the gym that night for my final train-
and vitamin mix then went home. I had 4 ing session of my weight gain week and
eggs and a bowl of cereal for a post-workout tipped the scales at 217 pounds. In only one
meal, then a protein shake right before bed. I week, to give you an idea of the amazing
mixed up a protein shake and set it beside strength and size gains I got, I was able to
my bed so if, in the middle of the night, I increase the amount of weight I could bench
woke up, I could drink a protein shake. press for 8 reps by 30 pounds and I had
This would provide extra calories and protein added a full inch to my arms.
and reduce the amount of time I went without
food during the night. And believe me, with The best part is, this rapid weight gain was
excellent for stretching the fascia of my
muscles, giving them more room to grow
(see link below for more information on
fascia and stretching the fascia for in-
creased muscle growth), leading to per-
manent gains in muscle size and poten-
tial muscle size.

Using all the knowledge and techniques
(and appetite) for weight gain at my dis-
posal, I had gained 25 pounds of body-
weight in only one week!

———————--
If you're interested in reading more
about a full program designed along
these very same principles, go to:
"Muscle Explosion! 28 Days to Maxi-
the amount of water I was drinking during the mum Mass"
day and during my training, waking up during
the night was a given!

I repeated this type of schedule over the next
days, continuing with my creatine loading,
food loading and water loading. By the end
of the second day, I had gained 15 pounds of
bodyweight. By the end of the third day, I
was up 18 pounds.

When I finished my creatine loading after the
fifth day, I began taking a protein shake first
thing in the morning instead. Taking protein
immediately upon waking is the best way to
start the day. It instantly reverses the cata-
bolic state your body is in after fasting during Nick Nilsson is Vice-President of the online personal
sleep. training company BetterU, Inc. He has a degree in
Physical Education and Psychology and has been
My training was going well and my body was inventing new training techniques for more than 18
sucking up everything I was putting into it. years. Nick is the author of a number of bodybuilding
My strength gains were rapid and my fat eBooks including "Muscle Explosion - 28 Days to Maxi-
gains were actually quite minimal. I was in mum Mass", "Metabolic Surge - Rapid Fat Loss," "The
the home stretch now. On Saturday after- Best Exercises You've Never Heard Of," "Gluteus to
noon, I went over to a friend's house and had the Maximus - Build a Bigger Butt NOW!" and "The
a huge meal of Shepherd's Pie, which is ba- Best Abdominal Exercises You've Never Heard Of" all
sically a big pile of ground beef, potatoes available at HERE!. He can be contacted at bet-
and corn. Great weight gain food. teru@fitstep.com.

RUNNING TRAINING TIPS Seite 8

Running Training Tips Nutrition For Women Runners
By: Michelle Spencer

When it comes to making
sure you get the correct

nutrition your body needs
for running, there are a few
issues that affect women
more than men. This is
partly due to the fact that
women tend to pay a lot
more attention to their
weight than men do, and
not necessarily for all the
right reasons.

First, you should ensure
that you get enough iron in
your diet. Iron is essential
for transporting oxygen through your blood-
and seeds) while avoiding saturated fats
stream, as well as providing a key building
(which mainly come from animal products).
block of muscle tissue. It is easy for women to
become anemic (i.e. have insufficient iron) running training, nutrition for running,

because of their periods. If you don't eat red women runners,running tips
meat, make sure that you get iron from
sources such as dark green vegetables, Insufficient fat is highly correlated with irregu-
beans and dried fruit. lar periods, which can have long term health
repercussions.
Avoid drinking coffee or tea with your meals,
as these interfere with the absorption of iron.
Watch carefully for the symptoms of anemia,
which include fatigue, palpitations, dizziness,
dryness of mouth, sores in the corner of the
mouth and brittle hair. Your doctor can easily
test for iron deficiency. If necessary take a
food supplement to maintain your iron levels.

Second, you should ensure that you have
enough calcium. This is essential for building
strong bones, and avoiding osteoporosis; it
may also help to reduce high blood pressure.
Dairy products are generally a good source of
calcium; if you don't eat dairy products then
try to buy calcium-fortified alternatives (you
can buy calcium-fortified mineral water, or-
ange juice and soya milk, for example). By: Michelle Spencer

Third, some women runners don't eat enough Article Directory: http://www.articledashboard.com
fat. You need some fat in your diet, not least
Get the latest tips and reviews ready to buy treadmill for
to ensure that you have healthy hair and skin. your home gym. If it's a home use fitness treadmill you're
Remember that some fats are good for you - looking for, make sure you're armed with the facts before
try to increase your intake of mono- parting with your money.
unsaturated fats (e.g. from olive oil and nuts)
and essential fatty acids (e.g. from oily fish

HOW TO RUNNING SPEED Seite 9

How to Increase Running Speed - 7 Tips
By Kenneth Edwards

If you're faster than your competition there's 5. Injury Free: You have to take a preventa-
nothing that they can do about it. tive approach to staying healthy and injury
free because it won't matter how fast you are
If you learn how to increase your running if you are hurt. Ice after every work out, stay
speed it will help you to dominate your sport. hydrated, and eat enough protein to support
your muscles.
Here's 7 Tips To Help You Increase Your
Running Speed: 6. Flexibility Will Help Your Speed: It's
been said that flexibility can affect up to
33% of your power. Well, to be fast, you
have to become powerful. Thus flexibility
will directly or indirectly affect your ability
to run fast by up to 33%.

7. Better Running Form Increases Speed:
The better your running form, the faster
you will run.

* Running Form Tips: High knees in front,
don't over stride, slight lean forward,
knees don't extend far behind the body,
and foot should strike just behind your
center of gravity.

I hope these tips help you learn how to in-
1. Train Your Muscles to Respond to You
Wanting to Run Faster: You have to do work- crease your running speed.
outs where you run at 90-95% or your body
will never learn how to run fast.

2. "Dead" Weight Loss: I understand that for
certain sports or for certain positions, you
want to be a particular weight or size, but you
can get rid of some "dead" weight to help you
run faster. By dead weight I mean fat and
waste material in your colon. You can in-
crease your lean body mass if you have a
weight goal in mind, but it doesn't have to be
fat.

3. Rest: After you've had a "speed training"
workout, your body needs 48-72 hours rest
before performing another speed workout.
Now, that doesn't mean you can't have other
hard workouts, just not workouts that are
made for you to run at above 80% of your
max speed for longer than 2 seconds.
Want to dominate your sport? Kenney is the Director
of Championship Circle, Sport Training & Instruction
For Any Competitive Sport In The World Available
4. Nutrition: If you don't have the right nutri- 24/7/365. Learn to dominate your sport here: http://
tion you will feel sluggish and you won't re- ChampionshipCircle.com
cover properly from workouts either. Make
Article Source: http://EzineArticles.com/?
sure you eat enough carbs to support the en- expert=Kenneth_Edwards
ergy demand for the workout and enough pro-
tein to recover and heal your muscles.

BUILD MUSCLE Seite 10

Learn How To Build Muscle In 4 Simple Steps
By Vince DelMonte

Are you sick and tired of will grow bigger and you will at least an additional 2 hours
everyone telling you a differ- repeat this process again. should be dedicated to
ent way to build muscle? Are Ideally you should hit your stretching. You must coun-
you unhappy with how you muscles once every 72 teract the shortening of the
look in the mirror? Are you hours so you could perform muscle tissues that occurs
frusturated with your slow 2 upper body workouts per with weights or else you are
progress in the gym? Are week and 2 lower body a injury screaming to hap-
you ready to learn five sim- workouts per week. pen.
ple steps that will teach you
how to build muscle safely Step #2 Step #4
and effectively?
There is a good chance that Focus on eating at least 5- Avoid supplements that
you are not maximizing one 7x a day with balanced have not been around for
of these four steps. Your meals from carbohydrates, longer than 3 years.
proteins and fats.

problem and solution lies in f your goal is to build muscle I learned this phisophy from
correcting these essential than you should be eating at an Australian strength coach
steps before you have any least 15-18 x your current who recommended not try-
chance of building a muscu- body weight. Your carbohy- ing any supplement until it
lar and lean physique. drates should equate about has been around at least 3
Get read to learn how to 45% of your intake, your years to pass the test of
build muscle in four simple proteins should equate time. This will make your life
steps, in less time, without about 35% of your intake much easier and help you
any drugs and without bogus and your fat should be the avoid all the marketing
supplements. remaining 20% of your in- hoopla in the latest fitness
take. You should focus on and bodybuilding magazine.
Step #1 over half of those meals be- If you follow this rule, you
ing solid whole food meals will discover only a small
Committ to lifting weights handful of supplements still
and the remainder can be
at least three to four times standing. Here are the ones
liquid meal replacment
per week. you should not go with out: a
shakes.
Your goal is to stimulate high quality multi-vitamin,
your muscles with resistance Step #3 fish oil capsules, powdered
(stress) which results in your creatine and a protein pow-
muscles growing bigger to You should focus on der. These products will
avoid the stress from occur- stretching at least half the cover your nutritional basis
ing again. Once you go amount that you lift for health, healthy body
home, let the muscle heal weights. composition, strength and
through nutrition and rest, it One of the biggest mist- muscle mass.
kakes I see is people train-
ing, training and training with
out any stretching. Stretch- About the Author: Vince DelMonte
ing helps restore normal is the author of No Nonsense Mus-
length to the tissue and if cle Building: Skinny Guy Secrets To
you are constantly training, Insane Muscle Gain found at http://
your muscle tissues will www.VinceDelMonteFitness.com
shorten and big to perform
He specializes in teaching skinny
weaker and slower and have
guys how to build muscle and gain
a higher incidence of inju-
weight quickly without drugs, supple-
ries. So if you are lifting ments and training less than before.
weights 4 hours in the week,

WHAT ARE KETTLE BELLS? Seite 11
What are Kettle bells?
Distributed by Content Crooner - Article From Article Health And Fitness

Though kettle bells have been around for vidually. Additional weight can be added to
many decades, they have caught the attenti- moves like squats and lunges.
on of sportspersons and weight trainers only
recently. It can be described as weight trai- On the other hand, kettlebells are primarily
ning equipment that have a single loop used for swinging movements therefore they
handle attached to a cast iron weight the combine cardio and strength training in a
single work out. Also the exercises on them

size of a bowling ball. The weight of them employ greater motion range therefore they
range from two pounds to more than 100 increase flexibility and tone up the body.
pounds. These are now becoming popular
as strength training equipment and are Therefore if the aim is to just tone up the
being used in many gyms across Eastern body, dumbbells should be used but if you
are a sportsperson and want to increase
Europe.
your flexibility and strength, you can incor-
They are becoming popular due to fact that porate some of the kettle bell exercises to
they invoke complete body fitness. Lifting your exercise regimen.
and controlling a kettle bell requires the
body to be strong and fit. Hence the body It is necessary to take the required training
when works on kettlebells becomes strong tips before starting exercises on kettle bells
as inappropriate use may cause serious
and stable. Work outs on them engage mul-
tiple muscle groups at the same time thus in injuries. Otherwise using them is a great
a short time, providing a whole body work- way to start a new way of exercising.
out.
Video:
Safety measures to adopt while using
kettle bells Get Fit! Kettlebells - Training
When starting anew with them, you ought to
be careful and it is recommended that you
should be trained initially to use them. Nasty
injuries can be caused if they are used
inappropriately. Before using them, you
must exercise and practice with light
weights and then go in for heavy kettlebells.
As the exercises related to them are diffe-
rent from the traditional ones for weight lif-
ting, it is necessary that you give yourself
time to adjust to these moves. Also the body
needs adjustment as there are a multiple
group of muscles and body parts working in
tandem when working on them. Often new
users of them injure their back and spine by
lifting a very heavy kettle bell, before they
are able to control it.

Kettle bells Vs. Dumb bells
Author Resource:- To find out more, check out : Kettle-
Although both dumbbells and kettlebells are Bells
great for strength training, they are used
Distributed by Content Crooner
differently. Dumbbells being inexpensive are
used for toning up muscles of the body. Article From Article Health And Fitness
Each muscle group like the triceps and bi-
ceps can be isolated and worked upon indi-

BENCH PRESS OR PUSH UP? Seite 12

Bench Press Or the Push-Up?
By Ryan D Miller

What is the first thing you jump on when you 2.) Your core musculature is NOT activated
hit your first gym? The Bench press(this is
mostly guys, ladies). I was definitely one of When lying on your back performing the
those guys. I was actually benching 3x per bench the musculature of the core is actu-
week at one time! I know, I'm paying for it ally relaxed because the bench itself is do-
now...2 surgeries later! ing the job of your core. The muscle groups
that surround your spine(i.e. the core) relax
So which is better the push-up or the bench and if muscles do not get used they get
press? weak and atrophy(decrease in size & waste
away) sets in. (The movement of the push-
Video:
The push-up is much more effective and up actually forces your core to fire and work
safer than the bench press. throughout the whole exercise!) Fitness - Dive Bomber Push
Ups Exercise
When I say safer just ask any of the power- 3.) Safety!
lifter's walking around your gym. They are Believe it or not, you put your shoulders un-

the one's with the severely rounded shoul-
ders and who can't lift their arms above their der the most "stress"(pressure/risk) when
heads! The reason...the bench press putting/pulling the bar on and off the rack.
wreaks havoc on the shoulder complex! This puts a lot of excessive strain on the
rotator cuff. Through my years working in a
On the other hand, push-ups are one of the physical therapy clinic, rotator cuff tears are
best upper body exercises you can do. They one of the worst injuries to come back from.
not only strengthen your chest but your Surgery and rehab are torture!! (Push-ups
overall upper body strength and power. on the other hand, are extremely safe be-
Plus, they will not harm your shoulders like cause you don't have to rack and re-rack
the bench press. your body!)

Here are 3 reasons NOT to Bench Press Ryan D. Miller is a nationally recognized Fat
(Do push-ups instead): Loss expert, Fitness/Wellness Coach, Li-
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1.) Your shoulder blades are "stuck" in a LikeanAthlete.com. Ryan has created a
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tem called Lose Fat and Get Lean for busy
men & women
Because the shoulder blades are unable to
move, this weakens the finger like muscles,
serratus anterior, who's primary job is to As a gift for reading my articles, I'm giving
away 12 fat blasting meal plans to kickstart
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causes your shoulder blades to "wing")move
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away from the midline of your body), limiting
your shoulder range of motion. This limited
range of motion will eventually lead to in- Article Source: http://EzineArticles.com/?
jury...most likely impingement syndrome, expert=Ryan_D_Miller
which hurts like hell! (The push-up actually
strengthens and allows the serratus anterior
to do its job!)

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