Tuesday, July 5, 2016

The Crow's Gym Thoughts: Vol. 237

Crow's #Gym Vol. 237
So let's say you have finally gotten yourself into the weight class that you have always wanted to be in, and you are ready to actually start building muscle to complement that smaller you. This means that you need to start working backwards from what you did to get here. I will let you know the easy way to determine caloric intake, and you can thank me for it later. If you are very fit you need 12 X your body weight in calories. In my case 165 X 12 = 1980 calories (Theoretical) and if you are still a bit flabby multiply by 10. Now you can simply add 500 to 1000 calories to build muscle or subtract 500 to lose weight. Hey, you're welcome!

Gym Term of the Day from The Health Whacko Gym Term Dictionary ..
Posterior
Used to describe the position of a structure when it is behind another comparable structure, as the posterior (or rear) head of the deltoid.

Exercise of the Day from The Health Whacko Gym Encyclopedia of Chest Exercises ..
Bench Press (PowerBlocks Standard)
Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps
Starting Position:
1. Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
2. Hold a pair of PowerBlocks (or Dumbbells), with your palms facing forwards and your arms fully extended, positioned over your shoulders.
The Movement:
1. Slowly lower the PowerBlocks (or Dumbbells) down to your armpit area.
2. Hold the position for a count of two; then press the PowerBlocks (or Dumbbells) back to the starting position.
Tips:
• Keep your hips firmly on the bench throughout the movement.
• Lower the PowerBlocks (or Dumbbells) as far as you can, aiming for a maximum but comfortable stretch.
• Keep the PowerBlocks (or Dumbbells) over your chest area­ do not let them travel back towards your head.