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  • Proper Way To Breathe When Lifting Weights

    Post From http://leehayward.com/blog/proper-way-to-breath-when-lifting-weights/


    Ask Lee:
    What Is The Proper Way To Breathe When Working Out?

    The general rule of thumb to breathing when working out is to breathe in while you lower the weights and breathe out as you lift the weights. In other words, inhale during the negative portion of the rep and exhale during the positive portion of the rep.

    However, this changes when you are doing higher intensity lifts with heavier weights and lower reps. Generally when doing powerlifting or heavy power training you’ll hold your air in during the actual rep itself and breathe in between reps.

    Taking a deep breath and holding your air in your belly will stabilize your torso and allow you to generate more power when you lift. If you ever go to watch a powerlifting meet you’ll see that all the advanced lifters do this.

    They’ll start by taking a deep breath and holding their breath as they squat down. Then as they start to lift they may breath out or even shout or yell to help generate maximum force.

    If you are doing low rep workouts (i.e. sets of 5 reps or less) I challenge you to give this breathing technique a try. Hold your air in during the actual rep itself and breathe in and out in between reps when the weight is locked out at the top.

    Trust me you’ll feel stronger and may even set a new personal record in the gym!

    Check out the video clip below for more info…

    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here


    Note:
    Holding your breath like this isn’t dangerous for people in good health. After all you are only holding your air for the length of a single rep which is like 5 seconds or less. And if you don’t have the lung capacity to hold your breath for 5 seconds than you probably shouldn’t be lifting heavy weights either.

    However, I have to post a “warning” here to cover my butt…
    The info covered in this blog post is for informational purposes only. YOU are responsible for yourself and you have to use common sense when working out. So if you have high blood pressure, if you have a hernia, or any other physical problem such as a heart or lung condition then you probably shouldn’t be holding your breath and you shouldn’t be doing any heavy lifting either. In this case you should check with your doctor before doing any exercise routine.

    ==================================================


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  • Not Motivated To Workout Anymore

    Post From http://leehayward.com/blog/not-motivated-to-workout/

    Practical real world advice to help get back on track when you have no motivation to workout.

    Are you lacking motivation and just can’t seem to drag yourself to the gym?

    Maybe you used to workout in the past, but now it seems like a big chore to get your butt off the sofa…

    If so you’re not alone, this is something that everyone goes through from time to time. No one, not even professional athletes, stay motivated to just go go go 100% of the time. We all go through ups and downs in our workout motivation.

    Check out the video below to learn how to break out of your motivational slump…

    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here

    It’s Normal For Your Training To Go In Cycles…

    Your workout progress will go through a natural cycle, similar to the seasons in nature. We’re not always going to be in the peak growing season of the summer months. There has to be that down time in the winter months to keep things in balance.

    For example;
    In the spring we’re gearing up and getting ready.
    In the summer we’re full steam ahead and making progress.
    In the fall we hit our peak and then things start to slow down.
    Then in the winter we have some down time to rest up and prepare to start the cycle again.

    So when you get into one of those workout motivation slumps, don’t beat yourself up over it. Just zoom out and look at the big picture and realize that everyone goes through similar phases in their own training.

    This is the perfect time to scale back on the volume and intensity of your workouts and perform an easy workout routine. You’ll still go to the gym a few times per week and keep active, but you’re not going to force it, or stress yourself out over the workout. You’ll simply go through the motions and workout for the sake of working out.

    During this time it’s ok to lift lighter and do easier exercises. Don’t worry about trying to set any personal records. Just go through the motions.

    In the world of sports and athletics they will refer to this as a “De-load” training phase. The training focus is simply on active recovery. You’ll still remain physically active, but you won’t place excessive stress or demands on your body.

    By purposely planning to do an easy workout it won’t seem as daunting or intimidating to go to the gym. If you are looking for a simple workout routine that you can perform during this time, check out my Beginners Total Body Workout.

    What you’ll find is that after a few weeks of just going through the motions and enjoying yourself in the gym, you’ll naturally develop the desire to gradually push yourself a little more each time and train with progressive overload.

    But the key is to just get the ball rolling. So if you haven’t been to the gym in a while. Make an appointment with yourself to just go and sign up for a month membership this week. Then commit to going to the gym every second day for an easy total body circuit routine. If you can just get yourself to do this much, the natural momentum will take care of the rest.


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