New Product Announcement: WaterRower A1 Indo-Row Home Rower

Unique Fitness Concepts is proud to announce that we now have the WaterRower A1 Indo Home Rower available for sale. The WaterRower A1 Indo - Row Home Rower is designed with Ash wood treated in a clear Danish Oil and comes with a black steel mono-rail and a 5 button monitor imbedded in the footboard. The single Aluminum Monorail design and is fitted with the new basic A1 Monitor.

Wood has been chosen due to its marvelous engineering properties, primary amongst these is its ability to absorb sound and vibration enhancing the WaterRower's quietness and smoothness of use. Ash, like all woods used in WaterRower construction, is a premium hardwood with incredible longevity and dimensional stability. For reasons of ecology, all our woods are harvested from replenishable forests.

The A1 Monitor has been designed as a simpler version of WaterRower's S4 Monitors. It has been designed for easy QuickStart of most functions, simply press the OK/on button and away you row. The A1 Monitor displays intensity in m/s (meters per second), mph (mile per hour), /500m (time per 500 meters), /2km (time per 2 kilometers), watts and Kcalories per hour. It Displays Strokerate, Distance in units of meters, kilometers, miles and total strokes and duration. Unlike the S4 Monitor, there is no Heart Rate monitor, PC interface, Zone Workout, no Interval Training and no advanced functions.

Product Features:

* Handcrafted rowing machine with "water flywheel" that replicates actual rowing feel
* Flywheel sits in enclosed water tank to provide smooth, quiet, self-regulated resistance.
* Solid ash construction absorbs sound and vibration; designed for high-traffic areas.
* Stores upright; measures 84 x 21 x 22 inches (W x H x D) and weighs 117 pounds.

Warranty: 5 Year on Frame and 3 Years on Components

Unique Fitness Concepts Blog Special: Order today at Unique Fitness Concepts and save 10% off your order with coupon code: 10BLOG

New Product Announcement: Ironwear Fitness Long Speed Vest

The SPEED-VEST™(Long) Breathable 17 lb. Adjustable Athletic Weighted Vest now available at Unique Fitness Concepts is a super training tool designed for running, jumping and intense training. It is the best training tool for track and field events, basketball, soccer, football, baseball and volleyball. This top of the line athletic weighted training vests features a fast design and patented IRONWEAR™ soft Flex-metal™ weights with a wide array of high performance features unmatched by any other weighted vest.

This vest gives you the ultimate fitting, thinnest, and most comfortable weighted vest available. The proprietary oversized stretch strapping system holds the vest securely to almost any young athlete to adult size torso, while the new double lock system on the belts keeps the vest completely stable. The design allows the vest to expand to accommodate your breathing, even during rigorous exercise.

The SPEED-VEST™(Long) also incorporates a high visibility neon green porous polyester shell to allow air to flow freely through the vest. SPEED-VEST™ helps to keep you cooler so you can workout harder. It stays in place better than any other weighted vest. Every aspect has been designed to minimize movement of the weights. It is designed to tightly hold one weight in each per pocket so that no movement occurs during rigorous exercise. It also provides an exact balance of weight from the front to the back of the vest while the special weight pocket system allows the soft weights to bend and flex with your movement.

It also features one layer of soft Flex-metal weights the vest is only a 1/2 inch thick. This combined with the unique thin flexible padded shoulder straps keep the SPEED-VEST™ from inhibiting your movement in any direction. Very easy to clean. Hose it off, hand wash or machine wash with the weights removed. Can be also be worn in the water. The vest is constructed primarily of a fast dry polyester mesh. The porous design keeps water from collecting and permits the vest to dry quickly. The SPEED-VEST™ is currently being used by competitive swimmers and for training water polo players. The vest is supplied with 17 pounds of Flex-metal™ weights, but can be adjusted from 1 pound up to 17 pounds by removing or adding the 1/2 pound Flex-metal™ weights.

Unique Fitness Concepts Blog Special: Order today at Unique Fitness Concepts and save 10% off your order with coupon code: 10BLOG

Build Muscle for Greater Fat Burning

Building muscle is a self-fulfilling fat burning prophecy. The more muscle you build the more your metabolism increases to feed and maintain the muscle. This increase in metabolism results in more fat being burned at rest and during exercise. So remember this when you are attempting to determine your best cardio/weight training mix. Weight training over the long haul can be as effective as cardio for fat burning purposes. A perfect example of this theory in practice is Arnold Schwarzenegger as seen in this image performing seated dumbbell curls. Considering his large muscle mass plus his high caloric intake he was still able to maintain a very low body fat percent in part due to his high metabolism.

Stance Variations For Squats Target Different Muscles

Squats are a great compound exercise. Simple variations in your stance can target your quads, hamstrings and glutes differently for more eye pleasing and complete muscular development. For example, the further apart your legs are the more you will work your glutes and the outer thigh sweep. If you keep your stance narrow - shoulder or hip width - you will then work the tear drop quad muscle more.

Additionally, if you keep the bar higher on your back you will have more direct focus on the quads than if you keep the bar lower similar in style to a powerlifter's stance. In those instances the weight will be more evenly distributed to your quads, glues and hamstrings. These muscles I have mentioned all work together during the exercise and that is why it is called a compound exercise. Vary your squat stance from workout to workout for a more complete polished look. You may not be as comfortable all the time since you will not develop a lifting groove as quickly but the benefits will far outweigh any negatives resulting in greater all around leg mass and muscularity.

New Product Announcement: Kulae 3 and 5 mm ECO Yoga Mats

Unique Fitness Concepts is proud to announce that we now carry the Kulae ECO Yoga mats. These mats are four inches longer than standard yoga mats and have been designed with all styles of yoga in mind. Constructed using closed cell technology (so germs, bacteria + odor cannot penetrate the mat surface) and weighing less than 2 pounds, there is no finer or more hygienic yoga mat on the market today. This mat has everything you would want in a yoga mat. Made from 100% biodegradable material and is 100% Recyclable, Ultra-Hygienic, and PVC and Latex-Free! Available in 3 and 5 mm thickness. To order the Kulae yoga mat please visit Unique Fitness Concepts

Natural Muscle is Built to Last

I've had over 30 years bodybuilding experience and there is one thing that I can say for certain: Build your muscles naturally and they will be built to last. I've seen so many bodybuilders and powerlifters make unnatural drug induced gains in power and size only to soon drop out of the game. Why? Because they don't last. As soon as they are cycled off their muscle enhancing drugs the gains that they so quickly made quickly diminish to pre-drug levels and in most cases even beyond. This is because when you obtain testosterone from an outside source the body ceases to produce it's own. Then when the drugs are stopped the body is left with a testosterone void. Often there are other problems as well because there are now more female hormones running through the body than male hormones. This often can produce some embarrassing unwanted feminine side effects. Additionally, there are also many long term negative side effects such as well such as cancer.

If you build your muscles naturally, the right way, without performance enhancing drugs, through hard exercise and proper nutrition it often takes longer to make gains in size and strength. But to me it is more than well worth it. Those gains you will see in the mirror are your own made from your hard work and proper nutrition. And when you have to endure a layoff you will not immediately shrink to pre-workout levels. Additionally, once you hit the weights again your peak form will return much quicker. You can enjoy a lifetime of bodybuilding, lessen the chance of injury and illness if it is done through natural means. To me it was a lifestyle I chose from the very first day I walked in the gym and I've never regretted it since.

Seated Dumbbell Presses for Massive Shoulders

This video shows the proper form and benefits of seated dumbbell presses for shoulders. Perform this exercise correctly and you will notice a tremendous improvement in shoulder size, shape and strength.

The keys to this exercise are the following:

1) Use a moderate weight that you can handle for 10 - 12 repetitions.
2) Ascend and descend slowly throughout the movement with no pauses for constant tension.
3) Do not lock out at the top of the movement.

New Product Announcement: Impact Sports ePulse2 Heart Rate Monitor Watch and Calorimeter

Impact Sports Technologies introduces the world's first armband heart rate monitor and calorimeter, the ePulse2™. Until now dynamic heart rate monitors required an uncomfortable chest strap and special watch practically restricting their use to serious athletes. ePulse2, the "People's Fitness Monitor," now makes it practical and convenient for anyone who exercises or is interested in tracking calories burned to obtain the benefits of heart rate monitoring while conducting literally any type of activity from running to walking or simply doing daily chores.

 

Features

 

	Continuous Heart Rate		Max / Min / Avg Heart Rate
	Exercise Calories Burned		Calorie Count Down
	Target Heart Rate Zones		Color Day / Night OLED Display
	Custom Heart Rate Zones		Rechargeable Battery
	Exercise Time		Strapless - Armband Only!
	Stop Watch with Split Times

 

Uses

Since the ePulse2 Armband Heart Rate Monitor does not require an ungainly chest strap and special watch, it can be conveniently used for general fitness, during aerobics, running, tennis/racquetball, golf, resistance training, weight loss monitoring, or even daily activities. Choose a section from the right hand menu to learn more about how monitoring using the ePulse2 can help you!

 

The Technology

The ePulse2 brings the benefits of heart rate monitoring to everyone with its ease of use and convenience. This is accomplishment via sophisticated integration of light-sensor and micro-chip technology (similar to that used in hospital heart rate monitors) that allows the ePulse2 to accurately read the pulse from the forearm under exercise and motion conditions. The ePulse2 is lightweight, incorporates a customizable, easily read day/night full color OLED display and is powered by a rechargeable battery. It requires no programming to immediately display heart rate and with a simple input of personal data, it will also calculate calories burned and target exercise zones.

ePulse2 works equally well for both men and women. This innovative product addresses the prevailing issue other heart rate monitors struggle to overcome...the wearing of a chest strap! At best, chest straps are an annoyance, and at worst, are so uncomfortable that they alienate many people from utilizing this type of valuable training and fitness tool. In particular, women seem very sensitive to chest straps and many won't use heart rate monitors due to this physical requirement. Now, ePulse2 comfortably conveys heart rate (and other important data) allowing anyone to easily regulate their workout intensity and better attain specific fitness or weight management goals.

To order the ePulse2 please visit Unique Fitness Concepts

New Product Announcement: Haulin' Hooks Delt-Belt

Have you ever try a new product and find that it worked so well it left you wondering why it took so long for someone to think of it? Bang out a set with this new Delt-Belt and you’re going be glad we did!

That’s because patented Delt-Belts bio-mechanical angled pulling straps and body hugging design eliminates the negative joint stresses common to Barbell and Dumbbell style Upright Rows. All that’s left is a silky smooth pull you’ve got to experience to believe! Combine that with our patented Super “J” Hook Dumbbell Speed Loader and 5 vertical Quick Change Hook Sleeves and you’re talking one sweet shoulder building tool!

The Delt-Belt also features a 500# load rated D-Ring so you can hook it up to any cable machine for dozens more exercise options. This is the perfect workout tool for Bodybuilders, Weightlifters, and Athletes.

Check out the video below for more information as to how to use this great product. To order this great bodybuilding tool please visit Unique Fitness Concepts

New Product Announcement: Haulin' Hooks Tri-Bells

Unique Fitness Concepts is proud to announce we now carry Haulin' Hooks Tri-Bells, These are a great tool for working your triceps effectively from multiple cable angles.

Created to outperform common triceps ropes, patent pending Tri-Bells deliver by providing resistance exercisers (bodybuilders, weightlifters, athletes etc) with superior conditioning effects.

It all begins with a revolutionary new *“ball type” gripping method, made possible by Tri-Bells Hi-tech hemispheres, which more equally distributes resistance throughout the triceps muscles. Combine that with an ultra flexible aircraft cable suspension system and the advantages over thick, inflexible triceps ropes becomes obvious in terms of freedom of movement and muscles stimulation it promotes. In addition to and in stark contrast to dull, “unsanitary” triceps ropes, Tri-Bells suspension cables feature soft rubber coverings in multiple attention grabbing colors which can be easily cleaned before or after use.

Commercial grade Tri-bells come with a full lifetime replacement guarantee and are available in three separate models; Single palm 4”, twin palm 4” and a two handed single 6” hemisphere designed to provide a safe and effective alternative for dumbbell overhead extensions.

With an impressive list of innovations, patent pending Tri-bells are sure to become a favorite of current and next generation bodybuilders, weightlifters and athletes seeking exciting new ways to maximize triceps development and improve sport performance.

(* provides distinct advantages for athletes seeking enhanced throwing performance)



Visit Unique Fitness Concepts for more training advise, exercise videos, tips, and equipment.

Listen to Your Body When Trying a New Exercise Routine

You know the situation. You're anxious to try a new exercise or routine that you read about in a magazine or heard from a fellow gym-goer and is supposed to be the next great thing since sliced bread. It may be true and by all means try it out. But LISTEN to your body's response to the routine. What's good for the goose may not always be good for the gander. If it doesn't feel right or you don't get the expected results drop it and move on.

A case in point is today I did giant sets for back. I love performing supersets, especially for arms. I alternate a biceps and triceps exercises for each set and I always get a great workout and pump. Today I wanted to try something else for back so I stepped the superset up one level to giant sets. I usually do about 16 sets for back so I planned on doing five back exercises in the giant set with three rotations for a total of 15 sets. The five exercises in order were pull-ups, barbell rows, front pull-downs, dumbbell rows, and seated cable rows.

I was extremely excited and psyched up for this routine as I was certain that I would get a great pump and finish the workout in about half the regular time. I started out great in the first rotation with 15 strong reps for pull-ups and followed by a strong showing in the remaining four exercises of the giant set. I completed the first giant set in about five minutes. I then rested for about two minutes to get my strength back and I proceeded to start the 2nd of the three giant sets. When I started the 2nd set of pull-ups I knew I was in trouble. I struggled immensely and I was only able to complete 6 reps. My tank was already almost empty.

I completed the next two giant sets and the routine but the results were not what I had anticipated. I was so worn out and energy depleted from the intensity of doing consecutive back exercises that it was a struggle to complete the routine. My strength and endurance were both compromised resulting in a mediocre workout. The conclusion was that working back is so taxing that I never had an adequate chance to recover during the routine. Giant sets may work well for other body parts but not for me when working back.

I am glad I experimented and tried this routine. How else can I find out what works best? Remember, always try new exercises and routines to keep your attitude fresh and your muscles growing. But always remember to completely analyze the routine for best results.

Visit Unique Fitness Concepts for more training advise, exercise videos, tips, and equipment.

Dips for Massive Triceps, Shoulders and Arms

Dips are a great exercise which you can include in almost and upper body routine.

There are three keys to remember for performing dips:
1) Descend all the way down until your shoulders are parallel with the dipping bars.

2) Warm up properly to prevent shoulder injury.

3) Include a dipping belt for added resistance.

Visit Unique Fitness Concepts for more training advise, exercise videos, tips, and equipment.

Get Huge Arms with Biceps and Triceps Supersets

The Proper technique for performing biceps and triceps supersets for arms.

Key features:
1) Perform the 2nd exercise immediately upon completion of the first.
2) Keep rest to a minimum between sets to approximately 1 minute.
3) Do not go heavy in these as you will be tired as the goal is continual effort.

The Many Benefits of Outdoor Cardio Training

There are many benefits of performing your cardio work outdoors. The pleasant weather, fresh air, numerous exercise options, and exhilarating scenery to name a few. Cardio is the perfect complement for weight training. Sort of like a ying and yang. Two very different ways of training, almost opposite by nature, but both contribute the whole health of the person.

I always look forward to the “adventure” of outdoor cardio especially bike riding. You never know where the wind will take you that particular day. To experience all of the sensations of a bike ride really has its benefits when compared to weight training which is often done in the same environment day in and day out. That is why it is so important to break up your weight training routine with other fitness activities. The uniformity of it can lead to staleness and result in lack of progress. So keep your fitness attitude fresh with a well-rounded routine of weight training and cardio. Have a great summer and make sure you take advantage of all the outdoor exercise possibilities!

Visit Unique Fitness Concepts for more training advise, tips, and equipment.

How to Perform Seated Cable Rows for Back

How to perform seated cable rows for back which works the lats and middle muscles of the lower back. The keys to the exercise are:

1) Keep your legs slightly bent.
2) Arch your back.
3) Extend your arms for a full and complete stretch.

One Arm Dumbbell Curls on the Preacher Bench

The proper technique for performing one arm dumbbell curls on the preacher bench. The keys to this exercise are:

1) Use a moderate weight you can handle for 8 - 10 reps.
2) Keep constant tension on your biceps throughout the movement.
3) Do not bounce the weight at the bottom of the curl.

Triceps Extensions with a Rope Attachment

Here is our next video in our exercise how-to series: Triceps extensions with a rope attachment.

The three keys are:

1) Keep your elbows at your side.
2) Maintain constant tension on your triceps
3) Do not rest though the entire movement.

Standing Barbells Curls for Biceps

The Proper technique for working biceps with a cambered bar. The three keys to the exercise are:

1) Keep your elbows at your side.
2) Lift the barbell slowly up and down to keep constant tension on the biceps.
3) Do not rest or throw the bar into your chest at the top of the movement.

Dumbbell Concentration Curls for Biceps

Check out the next installment of our how-to video exercise series. This one shows the proper form and benefits of dumbbell concentration curls for biceps. Perform this exercise correctly and you will notice a tremendous improvement in biceps strength, tone, and shape.

The Proper Technique for Abdominal Leg Raises

Instructional Video By Unique Fitness Concepts showing the step by step technique for abdominal leg raises. The keys to this exercise are the following:
1) Keep your knees slightly bent and your legs together.
2) Ascend and descend slowly.
3) Pause and contract your abs at the top of the movement.

Weight Training and Cardio Complement Each Other Well

In ancient bodybuilding times (prior to the 80's) it was often believed that the bodybuilder should not incorporate cardio training into their workout regiment to prevent the burning of too many calories and resulting in limited bodybuilding gains or "getting small". As we've all subsequently learned this train of thought could not be further from the truth. Cardio and weight training complement each other extremely well and should always be included as part of your training routine. Cardio training gives you the necessary stamina for weight training and weight training offers added strength and toning for optimal cardio performance.

Nowadays all competitive bodybuilders rely heavily on cardio training in addition to diet to burn fat. There is a fine line between burning fat instead of muscle and experience will teach you what your targeted heart rate should be for optimal fat burning. Just compare some of the smoother bodybuilder of the 70's to the champions today and you will see exactly what I mean regarding the correct cardio mix.

Betty White Keenan SNL Scared Straight Skit Use Weightlifting Belts from Unique Fitness Concepts

Check out the hilarious Saturday Night Live Scared Straight skit with Keenan and Betty White. The weightlifting belt Keenan is wearing is extra large six inch tan leather sold to Saturday Night Live by Unique Fitness Concepts

The Proper Technique for Performing Dumbbell Lateral Raises

Here are the keys to the exercise:

1) Use a light to moderate weight. If the dumbbells are too heavy then you risk injury and compromise form.

2) Turn your hands to the outside as you lift the weight. This action will work the delts to a higher degree.

3) Do not use momentum of other muscles to move the weights. This would totally defeat the purpose of the exercise and minimize the necessary work of the shoulders.

4) The rest time between sets should be at a minimum at 30 - 45 seconds. The shoulders recover quickly and you can decrease the overall time it takes to achieve a burn and exhaustion for the exercise with decreased rest in between sets.

The Proper Technique for Performing One Arm Triceps Extentions with a Dumbbell

Unique Fitness Concepts added another YouTube instructional exercise video on the proper technique for one-arm dumbbell triceps extensions. This is a great exercise to really isolate the triceps muscle which you can even do in the privacy of your home.

How to Perform the Biceps Preacher Curl

Instructional workout video on the proper technique in performing the preacher or Scott curl.

Mind Over Muscle Will Help You Obtain Your Fitness Goals

Everyone seems to be in a huge hurry to have that great looking fit body. Who would blame that train of thought as most anyone would want that end result easily obtained and quickly. But you have to pay your gym dues as what you put into your training is what you'll get out of it. It's an old cliche but very, very true. All goals are obtainable but they need to be addressed one step at a time. It will not do you any good if you're fixated on that Mr. or Ms. Olympia body when you only have six weeks of training under your belt.

Your thoughts and goals would be much better served if you focus on the immediate task at hand. That means focus and think through every workout, every body part, every set, and every rep. This focus will enable you to dial in on the immediate task at hand and help you get the most out of your workouts. You'll be pleasantly surprised as how powerful the mind-muscle connection can be and you'll be much closer to that end result you are seeking.

Also visit Unique Fitness Concepts for more training advise, tips, and equipment.

The Proper Technique for Seated Calf Raises

The Proper Technique for Seated Calf Raises is the first in a series of videos by Harvey Reich fitness trainer and natural bodybuilding champion on the proper techniques for bodybuilding, powerlifting, and general weight training exercises.

New Product Announcement: Gym in a Bag - All in One Portable Gym System

New Product Announcement: Unique Fitness now sells the Gym In A Bag - All in one portable gym system. This product is perfect for those days that you’re short on time and need to workout at home. Also works great in your hotel room when you're on the road. You can get a great entire body workout with this system anywhere. Comes complete with four different resistance bands, cuffs, door attachment, collapsible steel bar, hooks, carrying case, instructional exercise flip chart, and DVD by fitness pro Kim Lyons.



For sale now at Unique Fitness Concepts

Don't Be Intimidated If You Are New To The Bodybuilding Gym

Everyone has to start somewhere and that includes bodybuilders. Even the great champions such as Arnold Schwarzenegger, Ronnie Coleman, and Jay Cutler all had their first day at the gym as a novice weight lifter or bodybuilder. Often the initial goal of weight trainers differ at the start. For example, some start working out to enhance their sports career in football, baseball, or track. Others have a more personal motivation for working out with weights such as trimming fat or gaining muscle mass. Eventually when progress in the form of bulging muscle appear and the physique starts to come into shape the interest often turns to more advanced bodybuilding goals such as competing.

However, along the way all weight trainers need advice and help. Don't be intimidated by your fellow experienced gym members. You may be surprised, but most bodybuilders(there are always some jerks who won't) will be more than willing to spend a few moments with you for a spot, a correction of lifting form, or even posing advice. Their mindset is that that they were all in your shoes at one time and they want to promote and cultivate their chosen sport. Bodybuilding is a sport of gym camaraderie and you will soon be part of that fraternity when your face is seen enough times at the gym and you make friends with your fellow lifters who share a common goal. Someday soon you'll be the one assisting a beginner with a helpful smile!

Supine Cable Flyes are a great substitute for the Bench Press

When bodybuilders are asked what is the best exercise for chest the answer is invariably the bench press, often thought of as the king of chest exercises. However, studies have found that the for the bench press your pecs are worked 60 - 80 percent less than the triceps and anterior(front) deltoids which translates to the pecs only perform 20% of the work during the bench press, hardly an impressive amount. In contrast supine cable flyes focus almost entirely on the pectoral muscles. Try a few sets and you will be surprised as to how effective this exercise is for blasting your pecs.


Here's how to perform the exercise:
Lie in the supine position on a flat bench between two pulleys set at shoulder level. Take a supinated or curl grip on the cables and begin with your arms spread wide and elbows straight. Leading with your elbows, pull your forearms up and close together as possible over your chest. Keep your forearms parallel and do not lead with your hands. Squeeze your pecs tightly in the fully contracted position and then lower back down slowly to the starting position and repeat for 3 - 4 sets of 10 - 15 reps.

Work Your Lower Back Safely with Weighted Hyperextensions

Working your lower back safely is of utmost importance for bodybuilding. A lower back injury can affect almost any exercise you would perform. If you stiff-legged deadlifts on a regular basis weighted hyperextensions are a great substitute which works the same area as effectively and more safely.

To perform this exercise properly lie face down across a horizontal hyperextension bench with your hips supported on the pad. Place your lower legs under the roller pads to stabilize your body in the horizontal position. Bend forward from your waist so that your upper body is hanging over the bench down towards the floor. Grab a barbell or weight and place it behind your neck. From this position, straighten all the way up from the waist and extend backward until your upper body is slightly past parallel to the floor. Hold this hyperextended position momentarily before lowering back down slowly and repeating. Perform three sets of 15 - 20 reps for optimal benefit.

Unique Fitness Concepts Provides Weightlifting Belts for SNL Skit

Unique Fitness Concepts had the pleasure to provide the weightlifting belts worn by Charles Barkley and Kenan during the Scared Straight skit originally aired on January 10, 2010. These belts are made from leather and are 6" wide for added support and to give the skits featured characters that wanted ominous look.

Perform the Right Cardio Exercises Prior to a Bodybuilding Contest

Make sure that you perform the right cardio exercise before a contest. Walking or treadmill work fall under that category. An example of a cardio exercise that you may want to steer clear of that last week is the stair stepper. When working on this machine you may burn calories at a quicker rate but it also may leave you with an unwanted gift of smooth quads due to significant lactic acid build up. Any cardio that you do not have to significantly bend your knees will work well during that last week. Remember to train smart and stay one step ahead of your competition.

Be Careful of What You Eat Prior to Contest Time

Your diet is so very important when training for a bodybuilding contest. Your diet can make or break your appearance and all that hard work in the gym can be covered by an unwanted layer of fat of film of water under your skin. Do not carb up on some odd food choice that you haven't been eating during your pre-contest diet. Foods such as pies, ice cream, cake, donuts and pizza are some of the worst choices you can make considering that you do not know how your body will now react to them. These foods can bloat your stomach and cause you to retain water hiding your cuts. Carb up by dieting smartly and increase the amount of clean carbs you ingest slowly throughout the last week prior to the contest. If you start the increasing of carbs by mid-week prior to the contest you should be close to your target look by contest time. remember to also stay away from foods high in fiber since fiber can bloat your stomach as well.

Proper Tanning Technique for Bodybuilding Competition Success

Don't ever underestimate the importance of a proper stage "tan" for a bodybuilding competition. Stage lights are extremely bright and if your tan is not up to par by being to light you will look washed out and flat. All that hard work you've put in for your physique will be undetectable under the unforgiving bright stage lights.

This exact problem occurred at my first competition. I put on one coat of sudden tan and called it a day. I did have a nice healthy looking bronzed instant tan which I thought would be adequate for the contest. I couldn't have been more wrong. When I arrived at the competition I couldn't believe how dark some of competitors were. They were nearly black with a base tan and 6 - 8 coats of bodybuilding instant tan. I though they were grossly overdoing it but when they walked out on stage I realized that I was the one who was wrong and severely lacking in the tan category. I finished out of the money in my division even though I had the most developed and cut physique on stage. But if nobody including the judges could see my ripped physique what good did it do me? By being "undertanned" it also gave the judges the impression that I was a novice and was ill prepared, and the results showed that. This was confirmed when I saw the video from the competition. I was so washed out that you could hardly see any muscular definition.

I learned a valuable lesson that day in stage presence. A bodybuilding competition is more than gym work and diet. You must know how to present yourself properly on stage with proper attention given to posing and tanning. If you don't know how to show your physique in the best light you will lose. Posing is another topic altogether and will be addressed in a separate post. This issue at hand today is to address proper tanning. After talking to some of my competitors I finally understood the methodology of proper tanning preparation. A solid sun based tan plus 6 - 8 coats of a bottle tan will do the trick. Regarding the base tan, I never even considered a tanning bed for this as the potential skin cancer risks far outweigh the short term benefits. For the instant tan preparation, research the available products and ask your fellow bodybuilders for their input as well. Prepare by starting the instant tan process 2 - 3 days before the competition. In total you should put on 6 - 8 coats. Remember to shower off the excess after each coat has been allowed to dry. Apply the last coat the day of the competition and do not shower after that cost has been applied. Make sure that each coat is applied evenly across your body. Make a point of not applying too much tanning solution to your body's crevices such as knees and elbows as they can appear too dark. If your tanning preparation is done properly that hard earned definition will shine through the harsh lights and will be evident for all to enjoy in the auditorium.

Try High Intensity Cardio for Better Cuts and Extended Fat Burning

The debate has been on for quite awhile now as to what methods of cardio are best for burning fat. There is scientific evidence for both high and low intensity cardio for effective fat burning. I basically prefer higher intensity cardio for a number of reasons with saving time being a top one. I always like to do the most amount of work in the least amount of time and high intensity cardio allows that.

For me the most effective high intensity cardio variation is interval training. With interval training you work extremely hard for a short period of time them back off to let the body recuperate and then dive straight ahead into the next intense interval. Surprisingly, effective interval training can be completed in as little as 20 minutes a session with great results.

Intense interval cardio training is effective because more calories are burned in a much shorter time period. Additionally, your metabolism is cranked up so high that it will extend for hours after the workout thus extending the fat burning session so you get more "bang for the buck". For example, a high intensity 20 minute treadmill session will include running at the peak level for 4 minutes at 6 - 8 mph (depending on your comfort level) then 2 - 3 minutes at 4.5 mph for recovery. Another benefit of the shorter cardio sessions is that you avoid the constant wear and tear on you joints that hours of longer low intensity cardio can bring. If you're still skeptical try this system out for a month and then judge for yourself. I'm sure that you'll be pleasantly surprised with the results.

Save your Lower Back with Supported Prone Dumbbell Rows

Sometimes it is difficult to find rowing exercises to do without placing undo stress on your lower back. The supported prone dumbbell row is a great substitute for bent-over barbell rows by working the back muscles in a nearly identical way without the potential for lower back injury. This exercise is performed leaning on an adjustable incline bench. Here's how it is done.

Position the adjustable incline bench at a 25 degree angle in relation to the floor. Lie prone on the bench with your head at a the high end of the bench. Hold the dumbbells in each hand with your palms facing back. Allow the dumbbells to hang straight down. From this starting position, row the dumbbells up towards your rib cage keeping your elbows out to the sides as you raise the weights. Keep your head level throughout the movement. Hold the dumbbells at the top of the movement for a peak contraction and then lower the weights down in a controlled slow descent. Start you next rep once the dumbbells are returned to the starting position which is when you arms are hanging straight down.