Monster Mass Building Part II: Shoulders of Steel

This week we continue The Dragon’s Mega Mass Building Training Series with a post dedicated to the shoulders.The shoulder complex doesn’t just include the Deltoid muscles but the Trapezius muscles as well. They come together to give your frame a wide, strong and dominant look. Let’s take a quick look at what these muscles do:

1. Deltoids: The Deltoids are divided into 3 parts (or heads) that essentially handle all the lifting and rotating of your arms. What’s important for you to know is that these 3 heads are divided into Anterior (front), Lateral (side) and Posterior (rear) fibers. It’s important to train all three heads equally to have nice round capped shoulders.
2. Trapezius: The Trapezius is a large diamond shaped muscle that attaches to your mid back, fans out to the back of your shoulders and collarbone and extends all the way to the back of your head. The “Traps”, as they are called, give the impression of a thick neck and tall shoulders. They help with neck rotation, back and forth motion and raising of the shoulders (shrugging). *If you want great examples of extremely well defined (borderline scary) traps, Google actor Tom Hardy and MMA / WWE Athlete Brock Lesnar.

The “Shoulder Complex” consist of Deltoids and Trapezius Muscles

Some fortunate individuals were born with big broad boulders for deltoids and perfectly symmetrical diamonds for “Traps”. These guys have to do very little work to maintain them. The rest of us, however, have to adopt a complex training routine in order to get our shoulders to stand out.

Now, let’s get to work:

The Dragon’s Shoulders of Steel Training Program

Workout #1:

• Shoulder Press / Military Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5-7 reps.“Superset” with Lateral Dumbbell Raises: 4 Sets x 10 reps
• Seated Bent-Over Dumbbell Lateral Raises: 4 Sets x 10-12 reps
• Upright Rows (with curl-bar):  1 Warm-up Set x 10 reps.3 Working Sets x 5 – 7 reps
• Dumbbell Shrugs: 4 Sets x 15 reps

Workout #2:

• “Arnold” Dumbbell Presses: 1 Warm-up Set x 10 reps. 3 Working Sets x 5-7 reps
• Front Dumbbell Raises:        1 Warm-up Set x 10 reps. 3 Working Sets x 10 reps
• Reverse Cable Flys:              1 Warm-up Set x 10 reps. 3 Working Sets x 10 reps
• Dumbbell Shrugs:                 1 Warm-up Set x10 reps.  3 Working Sets x 5-7 reps
• Machine Shoulder Press:     1 “Failure” set: Do as many as possible until failure!

As with your chest workout, you should aim to work out your shoulders every 5 days. You must work them hard at least once per week in order to make them grow. Warm-up sets get your muscles loose and prepared for the heavy workload. Don’t skip them! Each “Working” Set should be at least 5 – 7 reps, at about 80% of your 1 rep maximum. Make each repetition strict. Squeeze those muscles and go slow. If you are able to lift 7-10 reps during each set then it’s time to add on more weight. Be sure to push yourself by resting no more than 2 minutes between sets. Finally, remember, the only way you will get big is to eat big! That means lots of lean protein and proper complex carbohydrates. Need help? Go here and send me a message.

Now get to it!

Dream Fit. Live Fit.

Actor Tom Hardy has very well defined Trapezius and Deltoid Muscles. Great exercises to develop your shoulders and neck include Military Press, Shrugs, and Dumbbell Raises!

Monster Mass Building Part I: Creating a Colossal Chest!

This week’s post begins the first of The Dragon’s “Monster Mass Building” Training Series. For the next four weeks I will provide a workout program designed to add tons of lean muscle onto your frame. There will be one program per body part consisting of 2 different workouts that you will do for 6 weeks each. If you’ve been feeling like you’re stuck with your workouts and you want to get bigger and stronger, be sure to follow each program consistently for all 12 weeks.

My very first program is geared toward developing your Chest. Ah, the chest. Besides your arms, nothing oozes masculinity like a well-defined voluminous chest. It’s a universal symbol of strength and what separates the men from the boys!

The human chest is composed of the two Pectoral muscles:

1. Pectoralis Major: This is the “upper”  portion of the chest and covers most of it’s surface area. It attaches at the sternum (the breast bone) and the clavicle (collar bone) and stretches from the center of your body to your shoulder.
2. Pectoralis Minor: This is the “lower” portion of the chest and covers approximately the lower 1/3 of the surface area. It also attaches at the sternum and the upper ribs and also stretches to your shoulder.

The two muscles of the chest:
Pectoralis Major
Pectoralis Minor

Each of these muscles can be worked together with traditional exercises like the bench press and push-ups. But to get a well defined, full chest you will need to attack it from all angles. Let’s find out how to make this happen…

The Dragon’s Shirt Destroying Chest Program:

Workout #1:

• Bench Press:  1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
• Incline Dumbbell Press: 3 Working Sets x 5 – 7 reps
• Flat Dumbbell Flys: 4 sets x 8 – 10 reps
• Push-ups: 3 sets x 10 reps

Workout #2:

• Incline Bench Press:  1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
• Decline Bench Press: 1 Warm-up Set x 10 reps. 3 Working Sets x 5 – 7 reps
• Flat Dumbbell Press: 4 Sets x 8 – 10 reps
• Dips: 3 Sets x 10 reps

You should aim to work your chest every 5 days. If that’s not possible you must train it at least once per week! The Warm-up set listed above is designed to get your muscles loose and prepared for the heavy workload. Each “Working” Set should be  5 -7 reps, at about 80% of your 1 rep maximum. If you are able to lift 7 reps during each set then it’s time to add on more weight. Be sure to push yourself by resting no more than 2 minutes between sets. Finally, be sure your diet reflects your new lifting habits. Remember, in order to get big, you gotta eat big!

Follow this program and chisel out the chest of A Greek God!

Dream Fit. Live Fit.

“Better Body. Better Sex.” : How exercise improves your libido!

As winter approaches so do all of those warm nights with your special someone. But for many people, intimate “fun” seems more like work. As we all get older and busier with work, family, etc. we have the tendency to neglect our bodies. This poor state of fitness, combined with the decreased libido that comes with age, negatively impacts the quality of those special intimate moments.

Wanna know the #1 thing that you can do to ramp up your sex drive?

 Exercise, exercise, exercise!

Beyond any magic pill or potion, exercise has been proven to be the greatest way to turbocharge your sexual appetite and help keep things exciting.

There have been numerous studies on the impact of exercise and sexual health. The results are always the same. Regular exercise DRASTICALLY improves libido. It increases sex drive, improves the quality and duration of sex and thus leads to decreased stress and a happier life. There is a ton of information to support this research but I’ve chosen a few of the more interesting facts to share with you.

Did you know…?

• Women who perform consistent cardio exercise (30 min per day / 3 days per week) report significantly greater psychological and physiological (body) arousal than women who do no exercise at all.

• Only one month after men who had sedentary lifestyles began to exercise at moderate to high intensity (45-60 min per day / 3 days a week), they reported dramatic enhancement to their sex lives. This included increased frequency of intimate activity, better endurance, and an overall greater sense of pleasure.

• High Blood Pressure (Hypertension) has been proven to contribute to sexual dysfunction in men and women. Erectile dysfunction (men), increased pain and discomfort due to decreased blood flow (women) and lowered sex drive (both) are all common side effects of Hypertension. Regular exercise and proper diet are 2 ways to lower High Blood Pressure

• Lower body fat (specifically around the midsection) increases the amount of blood that flows to the pelvis. This makes for easier stimulation of sex organs.

• Stretching and Yoga are known for improving the quality of intimacy. The reason lies in the reduction of stress, increased flexibility and pliability in muscles and the opening up of blood vessels, allowing for greater flow throughout the body. This is the reason that Yoga is sometimes referred to as the greatest exercise to increase libido in Women!

Now for the fun part. Here are a few specific things you can do make the bedroom sizzle:

1. Improve your diet.  A better diet leaves you feeling less sluggish and more energized for intimacy.
2. Do Cardiovascular Exercise. As previously mentioned, Cardio increases your oxygen and helps improve stamina. It also gives you more energy and will increase your libido.
3. Train with weights. Both men and women who train with weights often report more aggression and sexual desire. This is due to the increased testosterone and epinephrine. A spike in these hormones in men and women make for potent aphrodisiacs.
4. Take a Yoga class. After reading this post, Google: “Upward Facing Dog”, “Camel” and “Butterfly” positions. In fact, do it now. I’ll wait…These three are said to be among the greatest positions for promoting a better sex life. I’ve discussed the reasons why above. Now it’s on you to start practicing!
5. Have Sex. Sex is not only a natural, wonderful way to explore intimacy but it is great exercise in itself. For every 5 minutes of sex you can expect to burn between 5-10 calories! That’s 60 – 120 calories in an hour

As a recap, we’ve learned that multiple health studies have shown that regular exercise can drastically improve our love lives. We can keep things spicy in the bedroom by engaging in regular exercise and taking care of our bodies. Whether it’s cardio, weight training, Yoga or all of the above, you should get moving and stay moving. That special somebody in your life will be very appreciative!

I’ve laid out excellent ways to get started on your fitness journey in my other posts. If you need a personalized plan to put you on the right track, contact me here for more info: Dragon Gate Fitness Contact Info!

There’s not much more to see here, folks. Here’s wishing you exciting, hot and safe times…
Dream Fit. Live Fit.

Keep things on fire in the Bedroom by staying on top of your fitness. Cardio Exercise, Weight Training and Yoga are all great ways to improve your sexual health!

The Greatest Sports Drink of All!

Question: Which “sports” drink promotes fat loss AND also promotes muscle growth?

Answer: Water. Drink plenty of it!

This week’s “Bonus” post comes from the “Fit Tips” newsletter that I offer to all new clients. I decided to post it this week because, as with the previous post, it is a fundamental aspect of fitness. In fact, besides proper nutrition, water is the most important aspect of fitness. People way more knowledgeable about the details of human anatomy and physiology can explain exactly how water does all the miraculous things that it does better than I can. However, what’s important is that you know that you should be drinking plenty of water each day. I’m going to tell you exactly how much and also give you a few basic facts about water consumption. I’ll leave you with some very easy things that you can do to make sure you meet your daily water intake needs.

Question: How much water should I drink each day?

Answer: Ten (10) 8 oz. glasses is about 2/3 of a gallon. This is JUST enough for the average person! The more active you become, the more water you need to consume. Aim for 1 gallon per day.

Here’s some trivia to help you understand why:

• Water makes up about 60-75% of the human body
• Dehydration can occur with a minimal loss of water (only about 2-3%)
• Water is a great appetite suppressant and will help burn fat
• Water is great for detoxing the body of harsh chemicals
• Water helps keep the skin tight and smooth
• The more overweight you are, the more water you need. For every 25 lbs. you are overweight, you need 1 additional glass!

Now, here are some things you can do to make sure you get enough water.

1. Buy a water bottle! Simple enough. There are tons of BPA Free options out there. This way, you can carry your water with you and sip throughout the day.

2. When you’re at work, never pass by the water cooler without getting some water. It’s important to drink at least a small amount of water even when you’re not thirsty.

3. For every cup of coffee or alcohol you consume, you should be drinking 1 cup of water. (Easier said than done…I know. Give it a shot, anyway!)

4. Want some chips or something sweet? Drink a glass of water first. Then see if you still want it.

5. Mix up your water intake: Spring Water, Club Soda, Seltzer Water and Herbal Tea all count towards your daily totals.

Water serves you in so many ways. It aids in digestion, helps fuel your workouts, helps burn fat, and promotes muscle growth. As soon as you consistently up your intake you will notice a change in how you feel and subtle changes in how you look.

So now that you’ve read this GET UP AND DRINK SOME WATER!

 Dream Fit. Live Fit.

One way to drink more water is to buy a water bottle and keep it with you! There are tons of great BPA Free Options.

“Get Fit in the Gym. Lose Weight in the Kitchen.” (Part II)

Today’s post is the second part to “Get Fit in the Gym. Lose Weight in the Kitchen”, originally posted in July. As a conclusion to that post, I will show you how to regulate your metabolism, show you how it’s possible to eat 4-6 meals per day and finally I will give you some homework to do!

Regulating your metabolism plays a tremendous role in losing weight and becoming fit. Your body craves regularity and order. If you don’t feed it properly and at regular intervals it will enter into “starvation” mode. Once here, any food that you eat will be used as storage (fat, yuck!). This is because your body doesn’t know when it will be fed again. To avoid this, make sure you eat every 3 hours (4 is stretching it). In most cases, you only need to eat a small meal consisting of the three basic macronutrients/components that I’ve previously shared with you (Protein, Carbohydrates and Fat).

I know that we all have hectic schedules and sometimes it’s work just to get in one good meal a day, let alone 4-6. But you owe it to yourself and your loved ones to really make an effort here so that you’ll be healthy and look great! There are many options for quick meals including a variety of snacks and MRP (Meal Replacement Products) on the market. I’ll be happy to point you in the direction of great quick alternatives for the busy person. To sum it up though, I really want to express the importance of eating quality food every 3-4 hours. If you absolutely cannot do this then remember this great quote: “Eat like a king (or queen) in the morning and like a pauper at night”. This means that you should eat the heaviest meals early in the day and taper off your calories the later it gets. By your last meal you want to eat smaller portions and avoid lots of carbohydrates and fats. Your body tends to go into storage mode at night and will retain more of each and convert it into fat.

So, you have the keys to nutrition in your arsenal. Let’s use them by doing some “homework”. I’m going to simply ask you to read labels of the food you eat and make some mental notes. That’s it. Read & learn! If you’re anything like me then the first time you will read the labels of your favorite foods now that you know what’s good and bad for you, you will be shocked. Especially at the amount of certain substances that food has. The important items to pay attention to are:

1.Carbohydrates. The higher the number (especially in the SUGAR category) generally the more it will negatively impact your waistline. If you find that the food that you are choosing has most of its carbohydrates coming from sugar, pause and think about whether it’s worth it.

2. Fat: Just like carbs, too much fat (especially Saturated) is bad for you. Fat is extremely dense, hard to burn off and has the additional problem of contributing to diabetes and high blood pressure. A way to greatly reduce the fat you eat is to prepare your food with minimal oil, trim the fat off of beef and pork and try to eat skinless chicken as much as possible.

The last thing I want you to look for is found in the ingredients: HIGH FRUCTOSE CORN SYRUP. Most processed food contains this sneaky additive. It was originally added as a cheap way to preserve and boost the caloric value of food. Beware of HFCS and what it can do to you. I’ll leave it up to you to Google it and learn about what it does.

Once again, knowledge is power! Now that you know how what you eat impacts your body, you also have a greater understanding of what to put into your body and at what time. Good luck on your journey to becoming more healthy and fit and reaching your goals!

Dream Fit. Live Fit.

*This ratio is subject to change, however depending on specific fitness goals/programs. 

Music Matters: The Dragon’s Top 20 Workout Songs!

This week’s post is all about the workout playlist.  Whether it’s called, “Gym Mix”, “Workout Power Mix”, “ Kick Ass Feel Good Mix” or whatever clever name you might give it, your workout music can be extremely important. In fact, it can be just as important as the food you eat prior to workout or the clothes and shoes you wear. You should think of your playlist as your best friend and training partner. Use it to help you through the toughest parts of your training.

I was inspired to write this post after recent conversations I had about how to stay motivated when working out alone. One of those conversations was about my favorite training songs. Well, without further adieu, here they are:

 

The Dragon’s Top 20 Workout Songs:

1. Stronger – Kanye West
2. ‘Till I Collapse – Eminem feat. Nate Dogg
3. Click Click Boom – Saliva
4. Good Feeling – Flo Rida
5. 99 Problems – Jay Z
6. Welcome to The Jungle – Guns N’ Roses
7. Intergalactic – Beastie Boys
8. Ante Up – MOP
9. Technologic – Daft Punk
10. Eye of the Tiger – Survivor
11. War – Vince DiCola (Rocky IV Soundtrack)
12. Touch The Sky – Kanye West feat. Lupe Fiasco
13. We No Speak Americano – Yolanda Be Cool & DCup
14. Kernkraft 400 <Sports Chant Mix> – Zombie Nation
15. Enter Sandman – Metallica
16. Get Up – “Q” feat. Steve-O
17. I Gotta Feeling – Black Eyed Peas
18. Jump Around – House of Pain
19. It Takes Two – Rob Base & DJ E-Z Rock
20. Immigrant Song – Led Zeppelin

These songs are in no particular order. They are from a cross section of different genres and represent all of my various playlists. I’ve even included a very special song on the list and I’ll let you figure out which one it is <hint: it’s in the bottom half of the list>. I suggest that as you progress, you make multiple workout playlists with different themes. I have Rock oriented lists as well as Hip Hop, High Energy (Techno/Dub-Step) and even 70s and 80s lists. They help me mix things up when my training begins to get too monotonous.

Feel free to comment on this post with some of your favorite songs. Train hard, have fun and remember…

Dream Fit. Live Fit.

Making a good workout playlist can really help you take your training to the next level. These 20 songs are sure to get you moving!