Cross X Fit

If you could combine something fun, easy, affordable and invigorating that could possibly….

-increase your caloric expenditure by up to 46%

-raise your heart rate to fat burning zone

-increase your cardiovascular workout by up to 28%

-Alleviate pain and injury causing stresses of your hips, knees or feet

-relieve neck and shoulder pain and improve shoulder mobility

-reduce the risk of falling by creating greater stability, improving balance and posture

-provide resistance training for 90% of your body’s muscles, especially those of your core

WITHOUT much more exertion than regular walking…..would you be willing to investigate a little of your time to discover what this is?
” I love introducing Nordic walking to people because it is so enjoyable to be exercising outdoors, almost anyone can do it and have mastered the basics within an hour, no base fitness level is needed to begin and people seem to experience benefits soon after starting. Being a FITTREK Master Trainer, I can teach the technique that is most suitable for your level, being mindful of your limitations and health concerns. ” A wise teacher makes learning a joy “, I once heard; I try to make my classes fun and enjoyable for all participants and meeting so many wonderful people has certainly enriched my life. ” (author,Lori Clinch)

Individuals with the following health conditions have been able to Nordic Walk:

-Osteoarthritis and wanting to keep active yet relieve some of the pain/discomfort off joints

-Requiring a cane/walker to walk and wanting to become more mobile to increase independence

-Difficulty with balance and coordination and desiring to increase stability

-Knee/hip surgery and wanting to recover quickly or wanting to prolong surgery as long as possible

-Weight gain ,wanting to lose it but not wanting to go to the gym

-Diabetes: Doctor has recommended exercise. They like to walk but want to diversify it or experience poor circulation &/or have lost some sensation in feet and need the support of the poles

-Parkinson’s disease, uses assisted walking devices, desires more independence

-Osteoporosis-needs a weight bearing activity to build bone density

-Computer/desk work; carry stress in neck and shoulders, poor posture

-Sedentary lifestyle at home -wishes to begin an easy, low impact but effective exercise

-Runners who have been injured and want to keep fit and active

-Cross-country skiers who want to be in physical condition for ski season

-Regular walkers who want diversity and variety in their regimen

-Power walkers who want to engage more core and upper body muscles

-Outdoor enthusiasts who want to cross-train and add diversity

Using the specially designed walking poles with proper technique with upper body muscles and arm movements, the user receives a similar workout to cross-country skiing with all the health and fitness benefits but without the intensity, cold and snow.

Medical Professionals as well as Fitness Trainers are endorsing this activity for their clients/patients. Dr. Natasha Kipot, Chiropractor and Dr. Kellie Ferguson, Naturopathic Physician, both of Royal Oak Chiropractic in Victoria, BC are endorsing Nordic Walking in their perspective practices as well as contributing their expertise in wellness, health, prevention and recovery at Nordic Walking demonstrations and workshops with the author.

The Doctors say, ” This is a great low impact exercise that will help with osteoarthritis, rehabilitation and injury prevention for starters “. Dr. Natasha Kipot sees great results with Nordic Walking’s ability to increase the body’s core stability which coincides with they type of body work she is already providing.

“Physical problems and/or pain are the everyday hurdles that I’m always trying to overcome with patients and finding an alternative exercise that can be utilized in different aspects provides those outlets!” Dr. Natasha Kipot DC

Fittrek Canada is seeking Canadian Fitness, Medical and Health Professionals to become Fittrek Instructors as well as to retail the poles/products.

A lot of people wrongly assume that ectomorphs have it hard in the world of bodybuilding.  This just isn’t true.  Look at Frank Zane, for example.  He was an ectomorph bodybuilder and he was able to get huge and win the Mr Olympia title.  So what’s the key?  Well, it’s actually pretty simple, just follow this ectomorph workout routine (sets x reps):

Monday: Pectorals and Triceps

Squat 3×6 Bench Press: 3×6 Close Grip Bench: 2×8 Incline/Decline Bench: 3×8 Dumbbell Fly: 3×10 Skull Crusher / Cable Pull Down: 3×8 Calf Extension: 3×15 Standing Barbell Wrist Curl: 3×10

Wednesday: Deltoids, Biceps, and Trapezius

Barbell Lunge: 3×8 (4 on each leg) Incline Dumbbell Curl: 3×10 Preacher Curl: 3×8 Shrugs: 3×8 Upright Row: 3×8 Shoulder Press: 3×8 Incline Sit Up: 3×15 Calf Extension: 3×15 Standing Barbell Wrist Curl: 3×10

Friday: Lats, Hamstrings, and Spinal Erectors

Squat: 3×6 Chin Ups: 3xfailure Seated Row: 3×8 Dumbbell/Barbell Row: 3×8 (8 on each arm) Any Oblique Exercise: 3×15 Hyperextension: 3×15 Good Morning: 3×6 Deadlift: 3×5 Calf Extension: 3×15 Standing Barbell Wrist Curl: 3×10

These lifts will make sure that you get the most out of your ectomorph workout.  You can, at least early on, reduce the reps so that you’re doing 4-5 on the major lifts.  This’ll help build your base up, conditioning your mind to lift heavy further down the line.

Also, notice how I have a squats or lunges every day.  This is a very leg-intensive routine, which’ll greatly benefit you because you’ll build a lot of power and lower back strength.  I also include very high volume for both the calves and the forearms because they need the most volume to be stimulated correctly.

If you’re an ectomorph and want to succeed in bodybuilding, then this is a good routine to follow, especially when starting out.  I was able to gain about 10 pounds in 8 weeks on it, which isn’t bad at all.  I want to remind you, though, that there are always more resources and more information to be absorbed.  Don’t just settle on this, take in everything you can.  Training guides are your friend and will help you learn everything there is to know about bodybuilding for ectomorphs.  You don’t even want to know how many bodybuilding books I have.

When it comes to developing and shaping your body, I guess the most abhorred portion is where you are required to work on your legs. As a result, most people prefer working on their arms and chest and avoid a proper leg workout.

It is true that training your legs is indeed very difficult- yet if done properly, you can achieve wonderful results within a few weeks!

Here’s a simple leg workout that you will be able to try out at home:

To achieve the best possible results from this workout regime it is advisable that you devote an entire day to training just the leg portion. Truth is that a leg workout is so exhausting you will be unable to train any other part on the very same day.

Try a weight belt of a good quality when using heavy weights. The first rule is to keep your back straight, you head held high and your abs tight. This will not only increase the efficiency of your training, but also reduce the risks of injuring yourself during the workout.

Heavy exercises are mandatory to build and improve the muscles of your legs and thighs only then will you be able to attain those coveted and shaped legs that you desire. Having strong thighs is mandatory for such heavy weight exercises, and training them properly is important. You require special training to develop the muscles of your hamstring and things and the following exercise promises to help you out.

Try the Squat exercise: this helps build up the muscle mass in your legs and thighs.

Stand with your feet slightly apart according to your shoulder width. Standing widely will develop the inside of your thighs, and standing with your legs closely will develop the outer area. The barbell should be placed on the back of your shoulder while standing on the rack. Now hold the barbell and walk out of the rack. Stand in a straight posture, making sure that your legs are stretched out. Bend your knees slowly, and now lower your body. Make sure you move slowly to avoid a strain. You must remember to keep your back straight with your head up. Continue doing so until your thighs form a parallel line to the ground. With exercise and patience you can even lower your body to a larger extent. Slowly rise up and stretch out your legs. Repeat the process at least twelve times to reap benefit.

Another tip is to spend some time in warming up your body. This is a very important part of overall exercising as it helps you from straining any muscle unnecessarily. You could do simple stretching exercises, spot jogging or jumping as part of your warm up session.

It’s advisable to get the help of a physical trainer to proceed with your leg workout regiment in the beginning. He/she will be able to guide you on doing these exercises properly. After learning the proper method of exercising, you can start doing them without any help. Any good gym worth its weight will have several machines dedicated to leg workouts so boredom shouldn’t be a factor.

Bulging biceps can be accomplished by doing some very simple exercises everyday for only 14 minutes. These exercises include barbell curls, cable curls, curl bar preacher curls, incline dumbbell curls, and hammer dumbbell curls.

Drop-setting is a technique used to build the most unbelievable biceps. If you long to have bulging arms then you should learn this technique. A drop set can be performed by lifting a weight that you can barely lift in repetitions of 10 to 20. When you complete the last repetition then drop the weight you are lifting by 5 to 10 pounds and then do another set of 10 to 20 repetitions. When this set is complete then you will drop the weight and do it again. As you do each exercise, there will be no resting in between sets during your 14 minute workout.

The first exercise that will help you build the bulging biceps you long for is the barbell curl. In this exercise, your palms will be facing upward and your hands should be shoulder width apart. You should also line up your feet the same width as your shoulders too. Your elbows should remain firm and at your side and you will slowly raise a bar bringing your forearms upright. You will slowly lower the bar back to the lowered position and repeat the exercise. This will work your arms very well.

The next exercise you will do is another curl called the lying straight bar cable curls. This exercise requires you to lie flat on your back. You will use a cable bar attached to a pulley. As you are lying on your back you will grab a hold of the bar with an underhand grip. The bar should be low enough to grab a hold of. Your legs should be straight and your feet should rest comfortably against the frame of the pulley. You will rest the cable bar on your thighs and bend your arms slightly. Slowly you will curl the bar toward your chest while you are squeezing your biceps. Once you bring the bar to your chest you will then slowly release the bar back to the original position and then repeat the exercise. It is important to remember that your legs need to remain straight and your head should remain down throughout each repetition.

Another exercise that is beneficial for building the largest biceps you can is called the curl bar preacher curls. This exercise requires you to be sitting at a preacher bench. You will need to rest your armpits at the top of the pad while the backs of your arms are lying firmly against the arm pad. Your hands should be shoulder width apart and your palms should be facing upward. You will hold a barbell in your hands and curl it until your forearm is almost touching your upper arm. You will slowly release the barbell back to its original position and then repeat.

The next curl you will do is called the incline dumbbell curl. This exercise requires you to sit at a 45 degree angle to a 60 degree angle. This curl will be performed on an incline bench. You will let your arms hang straight down while you are holding a dumbbell in each of your hands. Again, your palms will be facing outward and away from your body. Your elbows should be firmly at your sides while you slowly lift the dumbbells simultaneously toward your shoulders. Squeeze your muscle for a count and then return the dumbbells back to the original position. You should then repeat the exercise for up to 30 more repetitions.

The hammer dumbbell curls can be done from a standing or sitting position. This exercise will remind you of the dumbbell bicep curls but in this exercise you will not curl your wrists. You will hold a dumbbell in each hand, slowly lifting them together again as if you are trying to touch your shoulders. Squeeze your muscle for a count and then repeat the exercise.

By doing five different types of curls at numerous repetitions then you can have bulging curls that will look absolutely amazing. You can workout for 14 minutes everyday by doing curls certain curls that will build your arms up to look absolutely amazing. The curls you can do include barbells, straight bar cables, preachers, incline dumbbells, and hammer dumbbells. Remember not to take any breaks in between each of the repetitions and follow the instructions. In just a few weeks you will begin to notice a difference with the muscles in your biceps beginning to build.

So you want a bodybuilding workout that delivers bigger, more cut arms? You are not alone as a majority of bodybuilders wish to have well defined arms.

The real good news is getting bigger arms can be very simple as long as you understand the proper bodybuilding workout routine principles described below.

Yes, you can develop bigger, more defined arms with minimal time exercise time invested.

Here are a few powerful bodybuilding workout tips you should be incorporating immediately into your weight lifting workouts in order to acquire muscular arms.

Please note: these are a few of the many secret weight training workout tips that are proven to deliver results.

1. Incorporate multi-jointed exercises into your bodybuilding routine.

When training your chest, shoulders, and back make sure you utilize multi-joint exercises. What this does is work,as the secondary movers, the arms. The arms mean simply the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup. More than one muscle group is being worked when you perform multi-joint exercises.

2. Increase your intensity.

In order to stimulate arm muscle growth resulting from your bodybuilding workout program you must increase your intensity of exercise.

You must enter the gym with a mindset of forcing the muscles to adapt, and grow. To do so you need to increase the weight lifting weight, reps, or simply decrease the rest between bodybuilding sets. Always make your bodybuilding workout progressive in nature. Keep attempting to beat the reps, and weight you logged in the previous arm workout.

3. Do not overtrain. Limit your sets

It is important to avoid overtraining your arms. Many bodybuilders do too much arm work in their particular bodybuilding workout. This, in turn, leads to over training.

By doing too many sets of arms you are cutting into your recovery abilities, and will surely decrease your chance of results. Optimal rest is mandatory for maximum muscle stimulation. Please understand this.

4. Hit the triceps hard.

The triceps comprise a majority of your arms muscle size. Make sure you incorporate close grip bench presses, dips, and triceps push downs to ultimately increase your triceps muscle size, and tone.

Strive to increase your intensity every time your step into the gym. After all, it is the quality of exercise, not the quantity. Make the most of your limited weight training sets performed by the arms.

5. Precise rest between workouts is mandatory for growth.

This number one mistake most bodybuilders make. They simply follow the more is better approach. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the biceps, and triceps grow while at rest, not during the workout.

I always recommend 6-10+ days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining. Beginning a weight training workout prior to full recovery will short circuit your muscle building results.

Here is a very good bodybuilding workout routine tip you can use to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting between training sessions in an optimal manner. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Above are a few quick tips you can introduce into your bodybuilding workout. Doing so will be a good start at adding inches to your arms.