MMA Training Routine

Whether you want to fight in mixed martial arts, or you just want to train like a fighter and acquire the fighting skills and conditioning, you need to learn a mma training routine. You can start your training out in your own home. Remember, Rich Franklin started out his whole mma training routine inside a shed in his backyard by himself. Here's how to develop a routine:

1. Heavy Bag Work.

Ultimate Strength

A heavy bag will be essential to get going with. You can get a new one at a sports store, or try to find a used one, or perhaps rig one up with used mattresses. This will take care of most of your striking and kicking routine. Develop a routine where you first practice all the different strikes individually, then combine those strikes together to form different combinations.

MMA Training Routine

Next work on your kicks. Front kicks, side kicks, high kicks, even reverse kicks you can practice on your heavy bag. After you get used to your kicks, combine them, one at a time, with your combination punching routine.

2. Strength training.

You want to develop strength as a mixed martial arts fighter, but you don't want to train like a bodybuilder who just tries to develop big muscles. You want functional strength. And for this reason you can get away with doing a lot of dumbbell weight training and/or kettle bell training, and even bodyweight workouts. So you don't necessarily have to join a gym, you can develop your own strength training routine in your home.

3. Wrestling training.

Wrestling can be difficult to train on your own to start out with, and joining a class to get hands on experience is usually best. Look for a ju-jitsu school in your area for good ground work training. Having said that though, you can start your mma training routine by first learning wrestling skills on your own, either through book or video instruction. This will lay the ground work and understanding of technique, so that when you do join a class you will go in with at least the knowledge of how to do some of the moves, and will progress faster.

4. MMA Training Book.

Getting a mma training routine book is a great idea as it will show you how to put together all of the above and begin your training immediately. Routines you can do on the heavy bag, ground work you can practice, and strength training routines you can perform, will all get you immediately immersed into mixed martial arts training, and before you know it you'll be conditioned and ready to take things to the next level.

MMA Training Routine

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Circuit Training For Weight Loss: Is This The Best Way To Lose Weight

How a Busy Financial Executive Lost 15 Pounds of Fat & 4.5 Inches While Gaining Time & Energy After Switching from Circuit Training to the World's Most Powerful Fat Loss System - Strength and Intervals

Andy W. is another strength and intervals success story. A busy financial executive, Andy has made huge changes in his workouts and lifestyle. Like many people, Andy was frustrated by his lack of results prior to finding strength and intervals. But with his new lifestyle, he has converted his body, just like you can.

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In addition, Andy has made a huge step towards making a massive career change. Soon, he will be one of the most in-demand trainers in the UK. With my help, Andy has began learning the strength and intervals system to help his clients lose fat and gain muscle with quick, effective workouts.

Circuit Training For Weight Loss: Is This The Best Way To Lose Weight

Here is more of Andy's success story.

CB: Let's start with a little background info, Andy. What were you looking to achieve when you found strength and intervals?

Andy W.:
Hi Craig, I am currently working as an Associate Director for a Finance company here on the Isle of Man. It's a fancy title for a job that keeps me stuck at my desk for long hours and brings with it a lot of stress.

I am 35 and have always been relatively active. I make a point of making time to get to the gym 2-3 times a week and as you know I am currently carving out a new career as a fitness consultant in my spare time. I have a keen interest in nutrition because I have been resistance training for 15 years now with little or no results and put a lot of that down to the food I was consuming at the time.

CB: So what are your current thoughts on the importance of nutrition for fat loss?

AW:
I see nutrition as playing a major role in getting the results you desire and often tell my personal training clients that they do not put low-grade fuel into their cars so why should they fuel their bodies with low-grade processed foods.

Anyway, I had learnt a lot from my Personal Trainer exams and one error I was making was that my gym sessions were all machine-based exercises. I remember reading an article in Mens Fitness magazine that to achieve the results I craved I should concentrate on free weight and body weight exercises.

Due to the limited amount of time I have to work out I searched the Net for a time efficient resistance-based workout program and luckily for me I came across your website J

CB: What were your pre-training stats?

AW:
When I first contacted you for advice on the best workout for me to start on I weighted in at 81kg (that's 178.2 pounds) and 23% body fat. I am 6 foot tall. My waist had crept up to 37 inches!

It was seeing a holiday photo of me looking like a beached whale that suddenly made me realize that I had to take action as I was heading the way of my father and grandfather. Take my word for it, it's not a good look, no offence dad!

CB: What were your workouts before? Why did they not work as well? How have strength and intervals improved upon those workouts?

AW:
Prior to strength and intervals my workouts were purely machine-based.

My local gym uses Nautilus machines and the training protocol they market is a total-body machine-based workout 2-3 times a week. It consists of a circuit of 8-12 exercises and you perform 1 set of each exercise and look to perform 8-12 reps of each exercise. The idea is that you move straight on to each exercise with little or no rest between each exercise.

Don't get me wrong, I think that for someone relatively new to training it can be a safe and effective form of exercise and as it can last between 20-25 minutes each session it proves to be popular at the gym.

The problem I found was that because the machines isolate the particular muscle you are working on I would experience a painful shoulder because I was lifting a heavier weight that my smaller muscles such as my rotator cuff could not handle. This would put a spanner in the works for my training because I would have to rest for a couple of weeks until the injury healed L

I felt like I was on a hamster's wheel. I would get better, start training again, move up in my weights and then hurt my shoulder again. I thought at first it was me and that I was destined to stay as I was.

It was only when I started studying that I begin to understand where I was going wrong.

Now with the help of your strength and intervals workouts which are primarily dumbbell and free weight based I know that I am strengthening my total body including all of the smaller muscle groups including my rotator cuff muscles.

I am pleased to say that since commencing with my first strength and intervals workout I have not experienced any injuries and am now lifting more weights than I ever thought I would J

CB: Andy, you have learned the hard way that traditional, machine-based circuits are not appropriate for the masses, despite the popularity of the chain gyms throughout North America.

So which workout did you start with? Did you notice any immediate effects after starting?

AW:
When I started I was keen to get my body fat % down and reduce my waistline.

I laugh about it now because when I printed the workouts out I remember thinking the workout looked easy and I would not find it beneficial. How wrong was I?? Phew I soon found that I was eating my words!! The workouts might look easy on paper but they are challenging although nowhere near impossible.

Because I had not been doing any CV work in my workouts for a long time I found that the intervals particularly beneficial. My office is situated on a fairly steep hill and within a couple of weeks I found that I was walking a lot quicker up the hill to work without feeling as breathless as I used to and I still had energy to trot up the stairs!

And that's what I love about the workouts...its suddenly realizing that you are doing certain everyday tasks a lot easier without even thinking about it.

I also love the fact that I have had a GREAT workout without the need for spending 1 ½ - 2 hours in the gym. I lead a busy life and need to get on with things and know that I can still get everything done AND get a workout 3 times a week as well.

CB: How have the workouts helped you? What benefits & results have you achieved? What are your gains and improvements and how do they compare to your before stats?

AW:
Continuing on from my previous answer the benefits I have achieved are loads more energy, better concentration levels and no more niggling rotator cuff injuries.

When I started my first workout I weighed in at 81kg (that's 178.2 pounds) and 23% body fat. My waist measured 37 inches.

12 weeks later:

My weight was 73.8kg (162.36 pounds)

A loss of 7.2kg (15.84 pounds)

More importantly I had reduced my waist to 32 ½ inches

And my body fat stood at 16%.

CB: How do you feel in terms of strength and energy?

AW:
I am stronger than I have ever been and have bundles of energy. I have not reached my ultimate goal yet which is to get to 12% body fat but I know that I am well on my way and look forward to the journey because I know that workouts make it possible to achieve such a goal.

Circuit Training For Weight Loss: Is This The Best Way To Lose Weight

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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What Are Your Strengths?

Can you name your five top strengths? How applicable are these strengths to your current position (or the job you are looking for)? Do they describe a skill or strength?

For example:

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Are you listing your top strength in a programming language or an analysis technique? Those are skills; not strengths. Are you listing your top strength in broader terms that define the kind of work you perform best? For example, do any of these words describe you? Achiever, Analytical, Consistency, Discipline, Includer, Maximizer, Strategic, Woo? If so, these are strengths!

What Are Your Strengths?

Ah, that's the key. Skills fall under strengths. We all can teach each other skills. We can practice and perfect them if we have the desire to do so. The skills we excel at tend to use our strengths. For example, a great project manager will be someone that has a natural skill as an "Includer" and "Consistency" (as well as many others. The best project managers have great people skills. This may include the ability to be an "Includer" to stretch the circle of the team to include people (multiple business groups) and make them feel part of the project team. This may include the ability to treat people the same ("Consistency"), no matter what the person's skill or station in life.

What's interesting is these two strengths, Includer and Consistency, can apply to business analysis, a journalist, or a party planner. What skills you learn that fall within the skills for your strengths indicate which career is right for you...and how good you will be at it. If you choose a job that doesn't play to your strengths or natural talents, chances are, your skills may be mediocre and your interest in your job minimal and your career success not that successful.

All this comes from a WSJ recommended book titled Strengths Finder 2.0 by Tom Rath. Gallup introduced an to help people like you to uncover their strengths. Achiever, Analytical, Consistency, Discipline, Includer, Maximizer, Strategic, Woo are just a sampling of the 34 most common natural ability strengths or "themes."

Why is this so important? Life is too short to be miserable for any length of time. You want to be useful and productive to your family, coworkers, and business. You want to be appreciated for your efforts. You are appreciated more if you find positions and companies that believe in your strengths.

This is a two-way street. If you are a manager, you want to help your team use its strengths. Some people are detailed oriented and others big-pictured. Sure, each individual may be able to perform the other activity but why would you want to make things difficult? People that works within their strengths are happier, motivated, and complete related tasks quickly with better accuracy. Using one's natural strengths increases the desire to perform better. Why would you not want to align the task at hand with the person with that strength? Why would you want to spend precious time fixing the employee's (or your) weaknesses! Play to your (or your staff's) strengths!

Think positive! Think Strengths! There is more potential for growth when a person invests energy in developing his/her strengths instead of correcting one's deficiencies. You minimize the frustration one feels on a project. Concentrating on your weaknesses is like hitting your head against the wall. The pain stops when you stop! If you find opportunities to work using your strengths, you are move motivated.

We've all taken the corporate "opinion" survey. How do you answer the age-old question, "At work, I have the opportunity to do what I do best every day." OK, stop laughing. It's no laughing matter when you realize that people that use their strengths daily are six times as likely to be engaged in their jobs and are more than three times as likely to report having an excellent quality of life in general.

Don't blame the corporation! Your career is in your hands! First, you need to know your strengths. That will help you focus on the right job. You can interview the companies to see if the company philosophy (and actions) appreciates the strengths you offer. You can tell if your manager will support your strengths or drill you on your weaknesses (and get out of Dodge FAST).

This isn't a magic bullet. Your character and personality as well as your learned behavior from your upbringing will affect your ability to adjust to using your strengths. Knowing your strengths is only a piece of the complex human puzzle. Yet, it is better to know and align your career to your strengths than get frustrated and a continual headache attempting to improve your weaknesses.

What's in it for you?

Well, it is the New Year and a new decade. It's the time to think about what you really want to do with your life. Should you make a career change or just change positions or company? Do you need to change at all? Are you focusing and wasting valuable time on tasks that don't correlate to your strengths? Maybe it's time to invest in someone (hire) that has the strength to do the task of a weaker strength for you?

My results confirmed that I'm in the right place, doing what I do best (funny, positivity was #5).

5. Positivity: Enthusiasm that is contagious. Upbeat and can get others excited about what they are going to do. I personally play to this strength as a writer, speaker and consultant to motivate others to take action.

4. Responsibility: Ownership of what they say they will do. Values include honesty and loyalty. I play to this strength in all my consulting assignments. Clients know that I will be true to the project; even if it means I need to sacrifice myself. Clients need to only ask once. I'll tell them what I can do (even if it involves work done by others) and get it done.

3. Learner: Great desire to learn and want to continuously improve. Interested in the process of learning. Look at my book recommendations. The recommendations are in the area of business, not technology. I don't plan on changing careers to be a full-time marketer or sales person...but I do want to learn these skills.

2. Activiator: Makes things happen by turning thoughts into action. My sister gave me a great card of encouragement. It had a picture of someone on a bicycle while holding a long pole with many different animals on it. Outside saying: You have some crazy ideas. Inside saying: And you make them happen! Having this strength is the reason why I was able to start multiple companies, learn speaker skills, and get this ezine out the virtual door every other month.

And my #1 Natural Strength...

1. Futuristic: Inspired by the future and what could be. Inspire others with their vision of the future. I always see potential in everyone. I see potential for a business as well. I can articulate what I see to senior management and adjust the vision to what is achievable given the reality of the situation.

The overall theme for the combination of these five strengths was to be a strategic architect, entrepreneur, coach, and consultant. I was surprised by this yet pleased. These five strengths describe how I am different from so many others. That is why I am the best at what I do. That's my Purple Cow. It is what people (and clients) notice, remark about, and spread the word to others.

Enough about me... what about you?

The only way to be "The Best" and be a "Purple Cow" among all the other candidates is to energize your strengths.

What Are Your Strengths?

Pat Ferdinandi, Chief Thought Translator & Business Architect
Improving the communication experience between business & technologists.
Strategic Business Decisions, inc.
website: http://www.SBDi-Consulting.com
twitter: thoughttrans

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Arm Exercises to Improve Strength and Increase Muscle Mass

You know you have seen everything when the average weight lifter talks about wanting to look like a built baseball player such as a Mark McGuire or a Barry Bonds! And you know the look... big chest, wide back and arms that look like a cord of wood. Now with the scandals of BALCO and everything... we all know one thing... all these "built" baseball players didn't get that way with natural training methods.

However, if your arms have NOT grown from the good ol' days when baseball was steroid free... then it is probably your training workouts. Today, I am going to make suggestions how you can do more effective arm exercises that will add more size to your arms.

Strength Tips

To start with, most folks at your gym have no workout plan. And the bodybuilder that HAS a workout plan... will get training results. So... some of my ideas might seem a little "wild" when compared to what you think is the right way to do it... but my workouts will improve your arm exercise program!

Arm Exercises to Improve Strength and Increase Muscle Mass

In short, if you insist on doing the same thing you are doing now... like doing a narrow range of ten to fifteen reps for every single arm exercise... let me tell you this... you are going to plateau (if you haven't already done that yet). And sadly... you are gonna have minor league arms. You know, the same arms that Barry and Mark had in their rookie baseball cards...

Now repeat after me...

Don't want to have no minor league arms! Don't want to have no minor league arms! Don't want to have no minor league arms!

Then listen up... a lot of important research has shown that when you do a wide range of reps... from three repetitions to twelve repetitions per set... it can lead to huge gains in muscle size.

Interesting, huh?

So here is my wild idea... low reps and heavy weights. Now a lot of folks are going to tell you that this is wrong. But stick with me little grasshopper and you will prove they are all still wet behind their ears!

Now let me explain how my arm workouts is going to work... in the very first superset... you are going to do three sets of 5 repetitions with a heavy weight. The purpose of this superset is strength training. Because the stronger you get, the more weights you can lift means your muscle mass WILL have to get bigger to match the demand you are placing on it.

Now for the second superset... you will be doing four sets of eight repetitions which is a good combination of intensity and endurance for muscle growth. This is a great challenge for bodybuilders that have struggled with higher intensity sets.

And the last superset... you will be doing three sets of twelve repetitions to lengthen your arm workouts and to fatigue your arms. This causes your arm muscles to stock up on the carbs for your next arm weight training session. And when your arms do this... they get bigger and you can really push your arms in the next arm training session. And you are going to be so surprised how much results you can get...

I want to say one more thing... this arm strength training allows you to work hard and then get out. Drink a protein shake, go home and eat a good quality meal and rest.

No messing around at the gym. This is great for the busy guys who want to get results but don't want to lollygag in and out of the gym.

The next important thing I want to talk about is the speed of these supersets. When I say, 3-1-1, I mean you will take three seconds to lower the weights, pause for one second and then lift the weight back to starting position in one second. And there is a method to my madness... you see... the slow speed lowering the weights and the fast speed lifting the weights back up will work your type 11 muscle fibers hard because these muscle fibers are your best potential to grow the arm muscles.

In short... these arm exercises will increase your strength and mass using supersets and tempo. Now you may have used the tempo in the past and got lazy... forgot about using them again. But I want you to incorporate the tempo in this arm workout. And listen to your body during and afterwards. You will probably see and feel the difference after your very first workout.

I have chosen the best arm exercises that builds strength and mass based on research, experience and recommendations from other experts. I truly believe this program is very effective and efficient. You will get results in less time!

After doing this program for four weeks, take a week off for recovery. The recovery period is important. It allows your arms to adapt and grow to the arm training program. And you actually get stronger while resting.

One more thing... this program is for the advanced weight lifters who know what they are doing and can handle it. If you are a beginner... just do one superset per exercise for the 1st two weeks and only 2 supersets in the next two weeks. I don't want you to injure yourself with over training. Gradually build up your strength and THEN you can perform the entire program as written.

OK. Let's start with the workout schedule...

First week: workout on Wednesday and Saturday. Second Week: workout on Wednesday only. Third week: workout on Wednesday and Saturday. Fourth week: workout on Wednesday only. Fifth week: Recovery. Stay away from the gym.

If you are doing other weight work... lay off the shoulder exercises while doing this program. You need the muscles for the arm exercises.

First... warm up with light weights.

Do all arm exercises with proper form to prevent training injuries. Follow the speed. In each superset... do one set of the first arm exercise and then one set of the second arm exercise. Rest one minute and then repeat.

Superset one:

Sets: Three. Repetitions: Five. Speed: 5-0-1

First arm exercise: Close grip Bench Press. Second arm exercise: Close grip Preacher Curl

Superset two:

Sets: four. Repetitions: eight. Speed: 3-1-1

First arm exercise: Decline dumbbell triceps extensions. Second arm exercise: Dumbbell incline curls

Superset three:

Sets: three. Repetitions: twelve. Speed: 3-0-1

First arm exercise: Lying triceps extension. Second arm exercise: Seated dumbbell curls

Arm Exercises to Improve Strength and Increase Muscle Mass

Discover how you will: Never be confused about effective fat loss again. Get rid of orange peel thighs. Wave goodbye to those cottage cheese arms. . Once and for all, fit back into your old "thin" clothes... AND spend more time with the family because you are not wasting it on useless and boring cardio exercises...

Discover an exercise program that you can do in the privacy of your own home... Weight Loss Exercises.

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Home Exercises to Lose Weight Quickly - 5 Tips

Exercise is an important part of any weight loss regimen. But with busy schedules, we all want to know which exercises will help us lose the most weight quickly.

Broadly, there are two types of exercises: aerobic and strength training (or anaerobic), and each one contributes differently to weight loss. Aerobic exercise burns fat calories while you are engaged in the exercise itself. On the other hand, strength training primarily contributes to weight loss by helping to increase the speed of your resting metabolic rate (RMR), which is the number of calories your body burns while you are at rest. Your RMR actually increases (i.e., burns more calories) the more muscular your body is because it takes much more energy to maintain muscles than it does to maintain fat.

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Important note: remember that muscle weighs more than fat, so some strength training exercises will make you healthier and more attractive while not necessarily contributing to weight loss. But, muscles are a "good" kind of weight and you should aim to build more muscle in order to help keep body fat at bay.

Home Exercises to Lose Weight Quickly - 5 Tips

Here are 5 tips for exercises - both aerobic and strength training - you can do at home to lose weight quickly.

Tip #1: Squats: Your buttocks and leg muscles are the largest muscles in your body. Every day in front of the mirror, put your feet at shoulder width while facing forward and squat down-and-up 10-20 times for 2 or 3 sets. This will build your leg and buttock muscles. As you build up strength, try holding 2 or 5 pound dumbbells in your hands while you work out. Be sure to warm up first, and stop if you notice any sharp pain in your knees.

Tip #2: Pushups: Pushups are a form of strength training: during a pushup your arms have to support up to 70% of your body weight. Do 2 or 3 sets of 20 pushups to build arm strength and increase your RMR.

Tip #3: Jumping jacks: Jumping jacks are an excellent whole-body aerobic workout you can do right at home. Do 4 or 5 sets of 20 jumping jacks, or as needed. Hint: if you live in an apartment or stay in a second-story bedroom, be considerate of your neighbors by going outside or doing these in a first story room.

Tip #4: Fast walking: While walking is in itself a great aerobic exercise, fast walking is even better for burning fat. Make sure you really stretch first and warm up with regular walking. Once you start your faster walking pace, try to maintain as much speed as possible for as long as you can. If you get tired, try doing intervals of fast walking followed by short periods of slower walking.

Tip #5: Stepping: Stepping is a great way to get your heart beating and to burn calories. You can use your stairs at home, but for best results I suggest buying specialized stackable step mats and stack them up to at least 15 inches (38 cm). Do 2 to 3 sets of 20 steps each to begin. Even though you may not feel like the stepping is helping, it is! This exercise will not only help you lose weight but will also help shape up your buttocks and legs.

An important element in a strategy to lose weight quickly at home is to do a combination of exercises that build muscles (strength training) while burning fat (aerobic exercises). Start a regimen of most or all of these exercises 2-3 days/week and watch the unhealthy fat melt away.

Home Exercises to Lose Weight Quickly - 5 Tips

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The Deep Rooted Symbolism of Trees

Nature scenes including trees and forests contain multiple mythic and symbolic qualities. The deep-rooted meaning of trees is apparent in common metaphors such as the Tree of Life and our ancestral heritage depicted in family trees. In Vedic philosophy, wood is viewed as the primal material of the universe. Christians see Christ as the cosmic carpenter and His ultimate sacrifice is represented by a wooden cross.

Specific trees in art symbolism also have their own meanings. The oak is the mightiest of trees and symbolizes strength and courage. The ancient Romans thought oak trees attracted lightening and connected the oak tree to the sky god, Jupiter and his wife, Juno, the goddess of marriage. Thus, the oak is used in art symbolism as a symbol of conjugal fidelity and fulfillment. The oak tree was regarded by Socrates as an oracle tree. The Druids likewise ate acorns in preparation for prophesying. In addition, the Druids believed the leaves of the oak tree had the power to heal and renew strength.

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The apple tree is symbolic of magic, youth, beauty and happiness. The cedar tree represents healing, cleansing and protection. Palm trees are symbolic of peace and opportunity. The symbolism associated with many other trees is summarized below:

The Deep Rooted Symbolism of Trees

Apple- magic, youth, beauty, happiness

Ash- sacrifice, sensitivity and higher awareness

Aspen- determination, overcoming fears and doubts

Beech- tolerance, past knowledge, softens over criticism

Birch- new beginnings, cleansing of past, vision quests

Cedar- healing, cleansing, protection

Cherry- death and rebirth, new awakenings

Cypress- understanding the role of sacrifice

Elder- birth and death, fairy realm

Elm- strength of will, intuition

Hazel- hidden wisdom, dousing, divination

Heather- healing from within, immortality, initiation

Holly- protection, overcoming of anger, spiritual warrior

Maple- balance, promise, practicality

Palm- peace and opportunity

Pine - creativity, life, longevity, immortality

Willow- magic, healing, inner vision, dreams

Choose an image of tree based on its symbolism to decorate your home or office. This will serve as an effective visual reminder of your goals and help you to fulfill your dreams and visions for your life.

The Deep Rooted Symbolism of Trees

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Biceps Femoris Exercises

The biceps femoris is a large muscle located on the back of the thigh. Its primary mechanism is hip extension and knee flexion. The muscle contains a high ratio of fast to slow twitch muscle fiber types, which makes it ideal for explosive movements. Because of this, the muscle is integral to certain athletic feats like running and jumping.

Do these exercises to gain additional strength in your biceps femoris.

Ultimate Strength

1. Deadlift: The deadlift is one of the best exercises for building mass in the biceps femoris muscle. While the vanilla deadlift is excellent for working the muscle, you can hit it even harder with stiff- or straight-legged deadlifts. Both of these will deactivate the quads and make sure the hamstrings are hit exceptionally hard. When doing deadlifts make sure there is little to no lumbar rounding, less you damage your back.

Biceps Femoris Exercises

2. Squat: The back squat is another excellent exercise for increasing the strength of your biceps femoris. The exercise is similar in muscle activation to the deadlift, although it places additional stress on the leg muscles. Depending on where you place the bar, the biceps femoris can be more or less activated. I recommend using a low bar position in order to maximize hip flexion during the eccentric portion of the movement and therefore hip extension during the concentric phase.

When performing the squat, make sure that you start off with a comfortable weight so that you do not cause damage to your knees. A problem a lot of newbies have with the squat is that they perform a hula motion when coming out of the hole. The best way to correct this is to lower the weight and do higher reps for a couple weeks so that your stabilizers can be worked more.

3. Good morning: This is one of my favorite exercises for building mass in the hamstrings and lower back. Due to the vulnerability of the back, I suggest mastering the squat and deadlift before moving on to the good morning. You'll be doing significantly less weight with this exercise, but it hits the biceps femoris extremely hard. As always, make sure your back is straight and that there is no lumbar rounding.

4. Leg Curls: This exercise is useful for isolating the hamstrings and building up both heads of the biceps femoris. The problem with the other three exercises is that the short head of the muscle is not activated during hip extension, which means it is only built up when you actively bring your foot toward your butt. There are only a few exercises that allow you to do this with resistance. The leg curl is one of them.

Biceps Femoris Exercises

The biceps femoris is an important muscle for generating explosive power for athletic activities. If you want to improve your overall conditioning while gaining strength and muscle mass, then check out my website MMA Strength and Conditioning

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How To Determine The Strength And Weakness Of Your Business

Know your game before making a bet if you intend to win. This basic mantra is applicable to all situations whether it's the recipe of a new dish you intend to experiment with or it's about your business. It is only the definite knowledge about all the intricacies that can help you achieve the highest.

Knowing the precise strengths and weaknesses of your business is extremely crucial, especially in the present era, marked by cutthroat competition. All the key decisions including investments, portfolio management, financing, product diversions, promotions, etc., are largely dependent upon your business's capabilities and shortfalls. The way to success is by deploying your strengths to the best and at the same time working out on your weaknesses. However, this obviously implies, exact understanding of both the fundamentals.

Strength Tips

However, the whole fact again boils down on the 'How to' question. I understand the importance but suggest a way to do it. Do I require a specialist to perform the task for me or can I undertake the entire exercise all by myself?

How To Determine The Strength And Weakness Of Your Business

Well, I would suggest a right mix of both the alternates. It is your business, so your involvement is necessary, but expert opinion always helps so seek professional guidance.

Prerequisite1: Have an open mind and accept your shortcomings.

Prerequisite 2: Involve all - opinions are important - there are many who know their specific line of operations better than you do. Your employees are experts in their field. Trust them.

If these two aspects are accounted for, the remaining task becomes much easier.

To start with the exercise, divide the entire business into few broad categories and analyze them. The bifurcation could be among different departments or could be in different categories like manpower, material capacity to produce and grow product specifications and other supporting functions like marketing, research, etc.

Workforce, at a very fast rate is appearing among the statements as an asset, so you must ensure that it's an asset to you. Keep a check on the turnover, absenteeism and employee morale. Make sure that you are not always dealing with increasing politics or adverse unionism. They must be a company's strength.

Material capacity to produce and grow has important implications on your firm's capacity to sustain and compete in the end. Make sure that you create a reserve in the end. If it's not already created, it will serve as a huge weakness.

Product specifications refer to the features and services offered, especially in comparison to the competition. In the long run, the uniqueness and the ability to customize each requirement is all that matters. Make sure to add the innovative touch to your offerings for them to be strengthened.

Last, but extremely important, are the supportive functions like research and marketing, which if ignored, weakens your base itself.

All these and many more aspects deserve a closer look for the promised success. So nurture your business in the right direction by understanding the systems well.

How To Determine The Strength And Weakness Of Your Business

Alexander Gordon is a writer for http://www.smallbusinessconsulting.com - The Small Business Consulting Community. Sign-up for the free success steps newsletter and get our booklet valued at .95 for free as a special bonus. The newsletter provides daily strategies on starting and significantly growing a business.

Business Owners all across the country are joining "The Community of Small Business Owners” to receive and provide strategies, insight, tips, support and more on starting, managing, growing, and selling their businesses. As a member, you will have access to true Millionaire Business Owners who will provide strategies and tips from their real-life experiences.

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The Assessment of Muscle Strength by Physiotherapists

We depend on our muscles to allow us to do all the functional activities we want to perform, from walking to climbing stairs to typing and doing precise work. Our muscles can deliver huge amounts of power and endurance as well as highly coordinated and skilled manipulations. Loss of feeling may be more important in a limb but loss of sufficient muscle power compromises our independence particularly as we get older and find difficulty performing routine actions for ourselves. Muscle power can be reduced by a large number of causes including not using them when ill and forced to rest, pain from injury or operations, stroke or other neurological condition, disease and illness. The assessment and treatment of muscle weakness is a routine skill in physiotherapy.

The Oxford Scale is the rating system used by physiotherapists for the assessment and recording of muscle power when required. Knowledge of muscle anatomy is vital so that the joint can be positioned correctly and the tendon and muscle palpated so whether there is any muscle action can be judged. The muscle is rated on the Oxford Scale from one to five and written down as 2/5 or 4/5, at times with a plus or minus sign to show the muscle has more or less strength but not enough to go down or up the scale. The physiotherapist ensures the joint is in the optimal position to enable the muscle to function easily and for easy visualisation of the tendon and muscle.

Ultimate Strength

Grade 0 is no action discernible in the muscle at all, with the physiotherapist palpating the muscle belly or tendon as the patient attempts to perform the activity several times. Grade 1 is a twitch as the muscle undergoes a small contraction but is not strong enough to perform any of its specified joint movement. Grade 2 indicates a muscle strong enough to perform its designated joint movement when the force of gravity is eliminated, making it much easier to perform. The joint must be accurately positioned for this to be tested correctly. Grade 3 is a muscle strong enough to perform the joint action to the full range against gravity but with no resistance applied. An example here would be lifting the arm above the head.

The Assessment of Muscle Strength by Physiotherapists

If the muscle can move the joint through the full movement both against gravity and against some resistance such as body weight then the Oxford Scale grading is 4/5. It is a professional judgment as to the resistance to be applied for the test, and the physiotherapist will have in mind the health, age, activity and weight of the patient. If a muscle is to be graded 5/5 it must be of normal power, but as this will vary greatly between individuals the physiotherapist must make an estimation of the expected full muscle power for that particular patient. Grade 5 for a frail sick person will be very different from grade 5 for a young, fit sports person.

If the patient can raise their arm up above the head to some extent but not very strongly nor to full range, the physiotherapist might grade that as 3/5 for the deltoid muscle but because it is not full it might be rated 3-/5. If the muscle will take good manual resistance but does not appear to be normal for that patient then the grading could be 4+/5. This grading scale allows the physiotherapist to test all the appropriate muscles and record them in the patient's notes, enabling progress to be charted against time as the strength improves. This can be very useful in tracking the progress of patients recoveries or recording their neurological status such as in spinal cord injury.

Muscle strengthening begins with encouraging muscle activity with gravity counterbalanced if the muscle is weak. Once a functional level of muscle activity is reached the patient can be encouraged to perform normal daily activities to power up their muscles. At a higher level resistance must be added as it is the intensity of work which develops muscle strength. This causes a breakdown of muscle fibres which regenerate with increased strength, a cycle which can be repeated with increased levels of applied intensity of resistance. Once simple resistance has been managed, the patient is taught to perform dynamic exercises using their bodyweight as this is the ultimate expression of muscle strength.

The Assessment of Muscle Strength by Physiotherapists

Jonathan Blood Smyth is a Superintendent Physiotherapist at an NHS hospital in the South-West of the UK. He specialises in orthopaedic conditions and looking after joint replacements as well as managing chronic pain. Visit the website he edits if you are looking for physiotherapists in Glasgow.

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The Ultimate TOP 20 Power-Motivational Quotes to KEEP You Strong, Confident, and Help You Do Life!

Think about the very last time you passed a power laden thought or image through your mind. How did it make you feel? How did it influence what you then expected? Assumed? And sensed regarding possibilities existing for you (and what you could do to bring forth, or capitalize upon them)?

Was this power laden (motivation) thought self generated? A result of something you heard on the radio or TV? A byproduct of something someone had told or suggested to you? Or did you read something that so inspired you that an idea unfolded in your mind that directly instigated an uplifting feeling of power within you?

Ultimate Strength

Just think about this for a moment here; certain types of idea influences naturally embolden, emotionally strengthen, and galvanize sensations of power within you. And when they do, you then naturally see things from a much more confident, rich, and positive expectation context. And then...the "magic" happens. "Magic"? Yes; you then engage, and perform within life in a much more emphatic, targeted, and success inciting
Manner.

The Ultimate TOP 20 Power-Motivational Quotes to KEEP You Strong, Confident, and Help You Do Life!

Your power laden thought then fuels a sensation of capability, capacity for success, and motivation...which then inspires, em-powers, and stimulates mental/physical movement toward personal triumph!

Wow! Just Let yourself get a feel for how you, your performance, and your results would be different (notably different) if you deliberately - continually - kept passing power laden thoughts through your mind. Sort of gives you a sense of how things could be (indeed, should be) for you, doesn't?!

As an aid to you doing this, following are 20 of my most life impacting power motivation quotes and sayings. Let each fill you. Let each inspire you. Let each serve to directly emotionally fuel you toward striking personal advance!

The Incredible Change Top 20 Power Motivation Quotes:

1.) "Without doubt - you can achieve the things you dream of.

Without doubt, you can reach levels you never have before.

Without doubt -- you can convert the word 'wish' into fact.

Let yourself get this awareness...without doubt!"

2.) "Just because you haven't done something yet doesn't mean you can't;

it just means you haven't...yet."

3.) "You can 'hope' others will extend themselves to you to help you along your way -

or, you can choose to become a self reliant initiator -- and get your OWN life done!"

4.) "Depending upon your state of mind, struggle can convert into suffering, or into

education ...The former occurs when you see no way out - The latter occurs

when you see that experience gleaned from the demand - from the process - IS

the way out!"

5.) "Why just ask for one apple - ask for the whole tree!"

6.) "The next time someone lets you 'down' - lift yourself back up ...

Take the time and energy you'd have spent on berating,

chastising, and 'hammering' the one who let you 'down'--

and spend it instead on the uplift...of you.

Get it done, and get it done by your SELF -

For you are someone you can always depend on!"

7.) "You may not be as powerful as you ultimately want to be ...

But you're certainly strong enough -- right Now!"

8.) "When something you mistakenly did produces a result

that you never would have expected - a seemingly 'unexplainable',

and positive result that surprised, indeed, delighted you -

That's when it's time to make the same 'mistake'...twice!"

9.) "Determination has no greater force than in the deep seated need for conquest " ...

10.) "Hey -- if life were truly so 'impossible' and tough,

you would have 'given up' by now -- wouldn't you!

But you haven't.

And in the back of your mind, there's still the desire that things, and you, can change -

the hope that they will, and the willingness to do what you can so they will ...

What do you think this tells you about life, and you?!"

11.) "Don't ever give up hope.

But continue to believe in who you are, what you are, and what you have;

That's how you keep your chances...alive!"

12.) "If you choose the action - you invite the consequence.

Everything you do produces results - Therefore, think before you act,

so you invest your life into what will produce positive, and beneficial results ...

Otherwise, you'll just remain a slave to habit - imprisoned within ignorance!"

13.) "Honoring your deservedness is the beginning of living."

14.) "If you keep waiting for the 'perfect', or exact 'right' time to take action --

chances are you never will ...

Now is the right time, my friend; Now.

Dig in, jump in, and do what you must - and finish it ...

Waiting means evading; it's time you 'jumped into the pool',

and started 'swimming' already -- Isn't it!"

15.) "The future is going to happen with you, or without you;

you might as well determine to be part of the 'scene' -

Yes -- a good, meaningful, and satisfied part!"

16.) "When a tree bears fruit, it offers you life --

sustenance that will nourish if you chew, munch, or lick it ...

But you have only your self to blame, if you remain unfulfilled and hungry

because you weren't bold enough to go right up to the fruit...and then pick it!"

17.) You Will Find In Your World What You TRULY Expect

"When you look out upon life, what do you perceive awaits you?

A world of opportunity, cooperation, and well meaning,

well intentioned interactions and involvements?

Or, one of antagonism and disinterest -- indeed, where intentional

harassment will find you, and do its 'best' to undermine and tear you down?

Chances are you will find what you look for --

what deep in your heart you believe - and expect - exists for...you.

The world - your world - is a mirror of your soul;

if you were to change your perceptions so life could begin to work for you,

how would you? And, what do you think would happen...if you did?
Sometimes, it's very good to wonder..."

18.) "Be bold - or be un-fulfilled!"

19.) The Elements And The Oak

"The developing oak tree does not feign from the thunder and lighting,

or from the intense wind and rainstorms ...

It uses and allows these elements to shape and mold its very character,

its resiliency, and further cultivate its evolving strength ...

For ultimately the oak tree knows it will continue to grow - bigger and stronger.

And in large part, through the influence and impact of the elements it faces,

ultimately it will become...Mighty.

Then, in the midst of any element, it has no fear or reservation;

it knows it can withstand - and stay strong and immovable -

in relation to any force of nature that might project itself upon it ...

It remains an individual, with its own unique power and capacity to face up,

brace up, and stand indomitably strong in the face of any and every element.

It views not the elements as its 'enemy' or 'oppressor', but as the molders and shapers

which have helped it develop into its now formidable size, strength, and dimension ...And though
the 'elements' may seemingly be pounding you -

they're also molding and shaping you - and moving you to become strong -

because of them.

Welcome then the thunder, the wind, and the rain;

let their collective influence and impact ultimately move YOU to become mighty!"

20.) "Refusing to waiver, falter, come up 'short', or 'not' reach your specific goal -

so you grit your teeth even harder, persevere more fiercely, and drive yourself more feverishly --

until you conclusively conquer demand, and fully complete your quest -

Braving this challenge, indeed, fearlessly subjecting yourself to, enduring,

and mastering this realm, will not just bestow greatness - it will wholly confirm it!"

All quotes (#'s 1-20) © 2008 Peter C. Siegel - All Rights Reserved

The Ultimate TOP 20 Power-Motivational Quotes to KEEP You Strong, Confident, and Help You Do Life!

Powerhouse self-help author, life transformation specialist, private clinician, and national TV therapist, Peter C. Siegel, R.H. is the country's foremost peak performance hypnotherapist, and #1 personal best coach.

Go ahead and review his acclaimed PowerMind© national best selling life and mega-success building programs, including Building Super Confidence, Success Mind-Sets, Using Your Stress To Fuel Your Success!, Living Invincibly Positive, Winning At Life, and his landmark work The Formula© at [http://www.incrediblechange.com]

And while you're there, you can also sign up to receive your FREE life changing, personal power manual "Taking Fear Out Of Your Future!" Incrediblechange.com is Pete Siegel's self help/ personal development super site; there you'll find programs to help you with your personal improvement needs...programs tested, and proven to get you exciting, decisive, lasting life results!

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Self Describing Skills - Key Strengths

You need to be the best you can at describing your best qualities; particularly your key strengths. In my coaching practice I generally, at some point, ask my client: "What are you good at?" purely as a means to establish if they have already thought through this most important question.

Some have, but more often they haven't and the answer usually involves lots of head-scratching, umms and arrhs and then quite often a monologue on what they're NOT good at!!

Strength Tips

Your answer to this should be your key strengths statement which we talked about in personal marketing on my website - let me remind you.

Self Describing Skills - Key Strengths

A "Key Strengths" statement is a summary of your most powerful skills and attributes.

The Key Strengths statement
Highlights your most important skills and abilities Differentiates you from others Avoids generalisations Provides examples of your achievements Spoken naturally should take no more than two minutes

Of course at interview, the question may take many different forms:

"What are your main strengths?"

"why should we hire you?"

"what do you think makes you the best candidate?"

"convince me you're the right person for us"

"how do your skills match our particular needs?"

As with all your Presentation Statements it should be so well rehearsed that it sounds completely spontaneous.

This example I've given you here should get you thinking so give your Key Strengths statement some thought now.

"I have very good communication skills; I work well either leading or being part of a team and I am self-motivated and capable of working on several tasks at once.

As a leader of small teams I involve people in the decisions so that they feel involved and ensure they have the opportunity to contribute to tasks facing the team. I manage the information, plan and organise and make the decisions as required.

With my strong communication skills, I have been able to motivate the staff to higher standards of performance meaning we have also helped our profits figures through increased sales and tighter cost-control.

Alongside this I have encouraged innovation and my team has produced several very good ideas for new products, services and markets. As an example the new widget has taken off in Eastern Europe and is contributing 7% of profits in less than 18 months.

Most importantly I actively seek to develop members of my team for their own careers sake but also for the future of the business itself. This means I also look for personal development opportunities to ensure my skills are kept up to date."

If you refer to the sample CVs and resumes page on my website, sample resume #1 is for a Chief Engineer. The Key Strengths statement from him might go like this:

"I have very good communication skills and work across all departments to ensure that issues are identified and practical solutions are prepared. Coupled with my project management skills and my hands-on leadership style I am able to consistently deliver and commission projects on time and to budget.

I am focused on internal and external customer's needs, rather than purely functional needs and I apply specialist skills in continuous improvement and world class manufacturing to increase efficiency, reduce waste and losses due to downtime.

As Chief Engineer I have initiated and managed strategic change programmes and implemented effective quality improvement programs all the way through to successful local level implementation. This has led to savings of £750k per annum and helps to maintain the position and financial strength of my employer".

These key strengths statements naturally answer many of the interviewers questions whilst being reassuring in content. You will find though, that they will create new questions for the interviewer, so be aware that you must be able to substantiate everything you claim.

Try working on your own statement using your own words and skills, blending them together to create a strong "key strengths" statement to meet your needs.

You'll be surprised how often you use this one!!

Self Describing Skills - Key Strengths

Peter Fisher is a Career Coach and author of the popular http://www.Your-Career-Change.com - a website borne out of his passion for helping people discover their true career potential. It offers tips on career change, resume writing, cover letters and interview skills. Perhaps you have a passion or hobby you'd like to write about. Discover how to turn it into a profitable website like Peter has. Visit http://passion.sitesell.com/Careers1.html to learn more.

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10 "Strength Training" Commandments For Wrestlers!

In part one of this series I discussed some tips to keep your strength and muscle, or even gain some during the wrestling season. In part two of this series I will give you ten sure-fire tips for improving your "wrestling strength" and therefore your wrestling performances. These tips apply to both in-season and off-season training.

1. Train the "Posterior Chain"

Ultimate Strength

The posterior chain muscles are comprised of the glutes, hamstrings, and lower back. This extremely powerful area of the body is a key section to overall wrestling performances. By improving strength in this area you will notice a marked improvement in speed and power in the neutral and bottom positions. Some exercises that you might want to consider in order to work the posterior chain are good-mornings, stiff-leg deadlifts, deadlifts, barbell squats (bar low on shoulders). My two favorites are the reverse hyperextension and the Russian glute-ham-gastroc machine. They are the ultimate in working the posterior chain muscles.

10 "Strength Training" Commandments For Wrestlers!

2. Strength Train SLOW, Wrestle FAST

You want to be fast and strong on the wrestling mat. Don't think that you should throw weights around when you strength train though. When wrestlers try to move a barbell quickly in their workouts, they are using momentum to help move the weight. You should minimize momentum, and maximize the amount of muscle that gets worked by slowing down. How fast (or slow) should you move a weight when strength training? When you are raising a weight (or contracting the muscle) try to do it in 2 seconds. When you lower the weight, do it twice as slowly. You should take about 4 seconds to lower a weight.

3. Brief Workouts

Your workouts should never exceed 35 minutes in duration. If they do, YOU"RE NOT WORKING HARD ENOUGH! By completing your workout in no more than 35 minutes or so, your body's hormone levels are optimal. Your ability to recuperate from the workouts, and therefore develop more strength, is increased. Avoid long, drawn-out strength training workouts. They will eventually cut into your body's ability to recuperate, and lead to over-training.

4. 12 Exercises Or Less

When I develop sport-specific strength training routines for my athletes, I always adhere to this. This number of exercises will allow you to hit the "wrestling muscles" with just enough, but not too much. Any more will almost guarantee that you will send your body into an overtraining syndrome.

5. 2 Sets Or Less

Read this one carefully, and try to really absorb the content. You should do no more than two work sets (the sets that count. These don't include a warm-up set) for any given exercise. If you are working hard enough, this is plenty. You do a warm-up set for an exercise, then move to your top weight. After you complete that top weight, reduce the total weight on the bar or machine by 20% and repeat. If you are really training intensely, you can do just one work set per exercise. This is the ideal. If you can hammer a muscle with one perfect set of an exercise, there will be no need for another set. I advocate a second set with a 20% weight reduction because many people don't quite hammer that muscle with one set.

6. Fail In The Gym To Dominate On The Mat

Other than your warm-up set for each strength training exercise, you should train your sets to "momentary muscular failure." This is the point where you can no longer complete another repetition with perfect form. By training to momentary muscular failure, you are forcing the muscles to adapt, and therefore get stronger. Let me clarify training to "failure." Training to failure is not "almost taxing the muscle." It is the point where you cannot push or pull another repetition no matter what. Is it safe to train this way? Absolutely! The first few repetitions of a set are actually more dangerous. When an athlete is not using good form, and slower speed, it is usually during these first few repetitions that an athlete gets hurt.

7. Use Machines And Free Weights

There is a common misconception amongst athletes and coaches that you must use free weights when strength training. Free weights are great! So are machines! Your muscles don't know the difference. The intensity is the most important thing when trying to improve your strength for wrestling. The tool that you use to get there is not. I like certain exercises for certain muscles. It also depends on injuries that a wrestler might already have. You can work "around" and injury and still give the body a thorough strength workout. If you have access to Hammer Strength machines, I highly recommend that you include them in your wrestling strength workout.

8. Use A Thick Bar

If you don't have access to a thick bar, get one. This is usually a hollow metal tube that you put free weights on the end of. A thick bar forces you to hold on tightly when performing exercises. It develops fantastic forearm and hand strength. It should be part of every serious strength training program for wrestlers. You can do curls, reverse curls, rows, and presses with it.

9. Keep Up The Protein

Whether you are trying to cut weight or go up a weight class, you need regular feedings of protein. Protein helps to repair and rebuild muscle tissue. It is vital to keep up protein feedings if you are trying to cut weight... unless of course you don't mind losing muscle and getting weaker. Try to get at least 5 protein feedings per day. The difference lies in the carbohydrate intake. If you need to cut weight, you should begin slowly dropping carbs, but never completely. You can't wrestle if you have no energy. Carbohydrates are you body's preferred source of energy. Contact me at steve@sports-strength.com if you're interested in a personalized meal plan for wrestling.

10. The Trap Bar

The trap bar is another incredible piece of equipment when trying to gain wrestling strength. The trap bar is a hexagonally shaped bar. It allows you to perform deadlifts with maximal stimulation of almost every muscle vital to improved wrestling performance. If you've never seen one, do a search on the web. This is an exercise that all of my wrestling clients use. It will make your entire body stronger. If I were limited to only one exercise in order to increase the strength in my wrestlers, this would be the exercise that I'd choose.

10 "Strength Training" Commandments For Wrestlers!

Steve Preston is a nationally-recognized strength and conditioning coach for wrestlers. To get your free copy of his '63 Strength, Conditioning and Nutrition Tips for Wrestlers'e-book go to:

http://www.wrestlingperformance.com/ebook.html

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Top Ten Strengths of Workplace Re-Entry Women

Women returning to the workforce often sell themselves short, partly because of society's view that if you're not in the paid workforce you are "doing nothing".

The other part of this equation is because after a few years of dealing mainly with children and duties around the home, many women find own self esteem and self confidence is low as to what they have to offer in the world of work.

Strength Tips

But as any savvy employer knows, a woman returning to the workplace brings with her extremely valuable skills and qualities.

Top Ten Strengths of Workplace Re-Entry Women

Here's a top ten list of the gifts, the blessings, the strengths that Workplace Reentry Women bring with them to the workplace ..... whether they know it or not!

1. Multi-tasking:

Any woman running a home and family has to be able to at least 16 different things at one time!

Next time you see young mother in the grocery, with a couple of small children take the time to observe how many tasks she in undertaking at one time. This is skill and half and immensely valuable out in the world.

And that's all before she gets to the checkout, where neither child wants to wait, and then getting everything and everyone back out to the car.

2. Problem Solver, Handling Emergencies, Troubleshooting:

Small problems seem like big problems to small people! Mum has to handle endless 'emergencies' and some real ones too, not to mention problems such as how to get the peanut and jelly sandwich out of the VCR (or even worse, the DVD player!)

This is just the tip of the iceberg of what an at home mum has to deal with.

3. Manager, Initiative, Self Directed:

She manages the family, the house, the meals, and everything else around the home. She has no instructions, no training, and no expert to turn to (unless her own mum)

4. Organized, Inventory Control:

Where is it? How much do we need? Keeping track of everything and anything is her job too. How do we get Jason to softball and Janet to ballet at opposite sides of town at the same time?

5. Creative, Innovative, Lifelong Learner:

Finding ways where no ways have been found before (to mess up the Star Trek saying atrociously!) This needs to be done, how are we going to do it? If there's something you don't know that you need to know - you learn it, you create it, you invent it.

6. Money Management, Budgeting:

Whether rich or 'financially challenged', money still has to be managed and budgets still have to be maintained. Whether it's just the weekly grocery bill or when to buy a designer outfit, budgeting is always part and parcel of the job.

7. Reliability , Stable, Sense Of Responsibility:

Kids trust implicitly, and are totally reliant on mum to be there when she says she will, and take care of what they need taken care of. Even the most unreliable of women become much more responsible when she has a family to take care of.

8. Event Organization:

Ah, those parties. Birthday parties, Christmas parties, picnics, even holidays - mum is in charge of organization, making it fun and getting everything ready and put together.

9. Mediator, Interpersonal Skills:

Kids fight! Mum has to calm the waters, reinstate order, arrange compromises, and do it all with a very unsophisticated audience who just want what they want.

10. Coach, Mentor, Teacher:

Mothers teach by instructing, helping and also by modeling the behavior the want. Mothers can teach people who don't want to learn it, and get it established as a habit. Now that's a skill!

Children learn more from their parents than from school - albeit different things most of the time. Never underestimate a mother's role as a teacher.

So there you have the top ten skills. All are directly transferable into the workplace. There are many more. But this is just taste of the wonderful gifts a workplace reentry woman brings with her when she goes back to work.

Don't feel you have nothing to offer - instead celebrate your wonderful gifts and abilities and share them with the world.

Top Ten Strengths of Workplace Re-Entry Women

Fiona MacKay invites you to visit http://www.potentiality.biz to sign up for membership. Receive gifts of an e-book, Fiona's 5 most sought after articles, access to the popular Signature Analysis Quiz, plus receive the ezine full of how-to information on handwriting analysis, personal development tips, and special members only offers. Set up your free membership account today at http://www.potentiality.biz

© Copyright - Fiona MacKay

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Tips on How to Memorize Things Quickly - The Ultimate Efficiency

Do you have a short space of time in which to learn a lot of information? Maybe you are preparing for an exam. Or, are you trying to get the most out of your time so it can be spent in more fun areas. Try following these simple tips on how to memorize things quickly.

Break It Down

Ultimate Strength

Break down the concepts so much that you can teach them to a ten year old child. If this is not possible then at least break down those tasks that look like mountains at the moment into small actionable bite-sized chunks that you can start working on as soon as possible.

Tips on How to Memorize Things Quickly - The Ultimate Efficiency

Relax

If you are cramming a lot of information into your brain in a short space of time, try and get relaxed first. Meditate or if you are not into that then just listen to the breath entering and leaving your body. You need to be as relaxed as you can whilst taking information in as a disorganised mind will lead to disorganised memories.

Concentrate

If you only have a limited amount of time in which to remember these things then you must concentrate as much as possible on whatever the task is that you are now doing. If you do not concentrate, your memories will be fuzzy.

Plan It Out

Especially if you only have a short time, you should make a plan. This will allow you to make sure that everything important gets done. It also shows you when you are getting off track and are doing something counterproductive. Do not forget to schedule breaks because your brain is like a muscle and needs rest as well as strain so that it can eventually become stronger.

Pareto

Use Paretos' principle. This principle states that 80% of your results come from 20% of your actions and vice versa. Therefore you must concentrate all your efforts on the 20% and try and pass on or eliminate the rest.

Tips on How to Memorize Things Quickly - The Ultimate Efficiency

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3 Important Tips to Build Muscle Faster - Get Lean and Ripped

Let's face it... building muscle is not the easiest thing to accomplish even despite regular hard workout schedules and trying every type of workout and supplement. 

I struggled for years to gain any significant muscle mass, but over the years in my personal training business and with my own experimentation have found some important things that have helped make significant muscle gains possible even for hardgainers.

Strength Tips

So, I'm going to give 3 important tips here so you can start building lean muscle mass faster and easier.

3 Important Tips to Build Muscle Faster - Get Lean and Ripped

1. Make sure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises.  It doesn't matter if your goal is fat loss or building muscle... big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

upper body horizontal press (bench press, pushups, dips), upper body horizontal rows (1-arm dumbbell rows, seated cable rows, bent over barbell rows), upper body vertical pull (lat pulldowns, pullups, chinups), upper body vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses) lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc) lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts) lower body single leg movements (lunges, step-ups, jump lunges, etc) abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

The other 5% of your exercises can focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc.  However, these exercises are only accessory exercises to do after the main focus has been the multi-joint drills.

2.  Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

Try a super-set style of workout program to maximize the intensity that you can train.  My favorite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with pullups as a superset, or bench press coupled with deadlifts as a superset.

Don't underestimate the effectiveness of these types of upper/lower body supersets done with heavy weights and a high intensity.  The first time in my life that I experienced significant muscle mass gains were when I started doing these types of workout combos regularly (although still mixing up my training variables).

These are mainstays of almost any effective workout program -- caloric intake can simply be adjusted whether your goal is fat burning or gaining muscle mass.

3.  Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped supplement powders and bars. 

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. instead of from processed protein powders, chemical-laden bars, and meal replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these tips in this article part of your lifestyle, and you'll see muscle gains and a leaner, ripped body like you've never seen before!

3 Important Tips to Build Muscle Faster - Get Lean and Ripped

If you want to get a lean chiseled body, check out these tips to Get Ripped Abs the right way.

Enjoy, and good luck!

Mike Geary
Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth about Six Pack Abs

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Martial Arts Strength Training

According to various sources on the internet, a 1996 article in Iron Man Magazine revealed Bruce Lee's workout. In addition to his cardio and karate workouts, Lee lifted weights three times a week and performed the following routine:

clean and presses 2 x 8

Strength Tips

squats 2 x 12

Martial Arts Strength Training

barbell pullovers 2 x 8

bench presses 2 x 6

good mornings 2 x 8

barbell curls 2 x 8

Unfortunately, he injured his back doing good mornings, which nearly ruined his career. Otherwise, his weight training was successful in that it is credited with helping him add 30 pounds of solid muscle to his relatively small frame.

Although Lee is the most famous martial artist ever, it may be that the strongest was a man named Masutatsu Oyama. Therefore, it will be interesting to contrast Lee's workout with Oyama's.

The Karate Bull-Fighter

Oyama was one of the first to bring Karate to America and founder of the Kyokushin style of Karate. His 1958 classic "What is Karate?" was one of the first books on the subject written in English, and designed to make the subject accessible to westerners.

Oyama initially became famous with stunts such as bull-fighting Karate-style. Unlike Mexican bull-fighters, he would actually wrestle the bull to the ground and break off one of its horns. (He wasn't too popular with animal rights activists in Tokyo.)

Oyama's Strength Training

According to Oyama's 1958 book, strength and speed are more important than skill for Karate, and speed more important than strength. Also, he said it was very important to practice jumping.

Here are some recommendations he gives in "What is Karate?" (He doesn't give an exact workout.)

Running - 4km per day

Rope-skipping - 20 minutes per day

Dumbell arm exercise (shoulder press?) - 200 times

Dips - 100 times

Push ups (with hands in fist) - 300 times

Inclined push ups - 100 times

Jumping side kick over 4 foot vaulting horse

Inclined dumbell bench press

Exercises requiring a partner:

Hitting bag with upper elbow and side of elbow - 200 times each

Practicing jumping kick with bag

Exercises for neck (with partner)

Leg exercise (squat with partner on back)

Back and Abdomen exercises with partner

Elsewhere in the book, Oyama said that he would bench press 175 pounds 500 times a day.

Then there are karate-specific exercises such as straw striking and exercises that are specific to board and stone breaking abilities. All this was in addition to practicing forms, sparring, etc.

Comparing Lee and Oyama

Now, what strikes me as the essential difference between Lee's and Oyama's workout styles is volume. Lee's weight training routine is relatively brief, and he avoided lifting on days of heavy martial arts training.

While Lee might do an exercise for 2 sets of 8 reps (which is fairly typical), Oyama would do it for hundreds of reps. Clearly, Oyama's is a more time-consuming approach that would require a lot of dedication.

If you look at pictures of these men, they have quite different builds. For Lee, his training goal was apparently to add bulk. Before the weight training, he weighed only 135 pounds, and he added 30 pounds of solid muscle.

Oyama, on the other hand, was obviously a stockier fellow, and talks in his book about losing weight during periods of intense training. Judging from pictures of him with other people, I would say that he was probably slightly taller than Lee (who was 5' 8"). Although Oyama was of average height, he doesn't look like a small guy when standing next to American professional wrestlers, boxers, and strongmen.

Possible Conclusions

The point is not to compare them as saying one was better than the other. I do wonder what affect their training style had on the way they looked and how much was just genetic.

At any rate, if Oyama struggled to keep his weight down, it sounds like high volume training helped him to achieve that. Lee, on the other hand, seems to have been naturally lean and wanted the weight training to bulk up (probably to look better on camera). Too much volume might be counter-productive to that goal.

So, maybe the lesson in this is that if you want to lose weight while simultaneously getting stronger, it might be worth considering an old-fashioned high volume workout routine, assuming you can make that kind of dedication. On the other hand, if your goal is to look like Bruce Lee... well, all I can say is "good luck"!

Martial Arts Strength Training

The author, Greg Bonney, is a professional software developer who has been webmaster of several personal and professional web sites. He currently maintains the Strength Training Wiki

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