Posted by Ken Karnack on Tue, Jul 06, 2010 @ 01:12 PM
Most experts claim that women can't build big female biceps, and there is a particular grain of truth to that. Testosterone is what allows for huge bulky female muscles in men, and the far majority of women can't bulk up huge due to the lack of testosterone, which makes sense since that is a male hormone.
For most women who do strength training for toning and slimming purposes, this is great news. Most women can't bulk up unless they follow a very specific high carb, high protein diet with supplements and an incredibly hard weight lifting regiment. Once again, for most women who want to look really good and not bulky, this is a really good thing.
However for female muscle bodybuilders, who aim to have impressive huge biceps, this is an unfortunate detail to deal with. Female bodybuilders who want great female biceps have to take on two obstacles to literally force biceps growth, but it is possible.
The first thing women who want bigger female biceps should do is to concentrate on cutting down the reps, and adding more weight to your weight lifting program. Training in the gym is definitely necessary as opposed to bodyweight training at home. The gym will have professional training equipment that provides better benefits for bulking up as opposed to just push ups and body weight exercises that can only do so much before become toning exercises.
Instead of doing sets of ten or twelve reps, up the weight as heavy as you can safely lift and do two to three types of bicep weight lifting exercises for big female biceps, and do 3 sets of 6-8 reps of each – no more! If you find this is too easy, then it's time to increase the weight.
The second thing that women bodybuilders have to deal with in order to build up award winning female biceps is heavy protein supplements. There's no way around this.
Protein is required for building muscles, and since women are naturally at a disadvantage at building up female biceps because of the lack of testosterone. This can be overcome by using heavy protein supplements and increasing the weight of biceps exercises while decreasing the reps. This combination can be very effective in overcoming any natural disadvantages. Female biceps can be built up, but the heavy weight exercises and extra protein supplements are a necessary part of that.
Some female bodybuilders have been known to use hormones, but this is not a natural way of bodybuilding and like the use of steroids, can have harmful physiological effects. Hormones should not be used, especially when heavier weight training and major protein supplements are enough for female bodybuilders to get major female biceps that will hold up in any competition.
Train smartly, train safely, and let an appropriate diet and exercise regiment be your guide to building better female biceps, and you can not only accomplish your goals, but do it in a healthy way that you can be proud of.
Posted by Ken Karnack on Thu, Nov 19, 2009 @ 03:52 PM
A few months ago I was contracted at the Frisco Athletic Center and I had a really good time there. I noticed that a with in the last few weeks there were searches for Ken Karnack, Frisco Athletic Center on my web site and no one could find me.
Currently I am working at the Physical FX Personal Training Studio in Frisco Texas. Just a few miles down the road from The Frisco Athletic Center. Physical FX is a Private Personal Training studio where everyone knows your name.
Most of the Frisco residents go to the Frisco athletic center after their workouts and are pleased with the facility. The center has group fitness classes, a swimming pool for the kids and other fun things to do. Come to us for your workout and then center your cardio in.
Reach your ultimate body at our personal training studio. Male and female personal trainers.
Request a Personal Trainer
Posted by Ken Karnack on Sun, Aug 30, 2009 @ 12:53 PM
Your body building workout should consist of a well designed eating plan high in protein, carbs, fiber, water and low in fat. Building lean muscle mass is not easy, yet is is attainable if you follow a few body building basics. Eating for your metabolic type has been around for years and some experts say that it is the only way for you to to start gaining muscle mass and burning body fat. I say that is not true. Anyone can gain quality lean muscle mass by hard work and exercising with weights daily.
Metabolically we all can get very lean if we really want to. most people make up excuses and they convince themselves that they are stuck and just can't gain any more weight. Keep a positive attitude and keep making the effort, and you will gain muscle mass. It takes time.
Here are a few tips to keep you gaining muscle mass year round.
- Have a heavy & light workout for each body part, weekly
- Keep your muscles under tension each set at least 38 seconds.
- Keep cardio to 30 minutes 3-4 days a week with light tension.
- Eat more protein and increase your calories 500 daily
- Speed athletes low reps, endurance athletes increase reps to match genetic type.
- Mix up your exercises, reps, tempo and speed of reps every other week for gaining maximum muscle mass
- Eat 4:1 ratio of carbs to protein after your workout and then high protein 1.5 hrs after your workout.
- Keep your body building workouts to 45 minutes and get your rest.
One of the best lessons I ever learned about building muscle mass, was that I really needed to rest after a hard workout.
Learn more at Old School Fitness Free Workout
Posted by Ken Karnack on Fri, Aug 28, 2009 @ 02:57 PM
Local fitness trainer dallas, Angie smith claims 3rd place in the masters fitness class. Angie an Old School Fitness personal trainer and fitness Model has been competing for years.
There has been talk of some females in the past that are freaky female muscle heads juicing to gain muscle. Not Angie, she is 100 percent natural and maintains her feminine appearance by adding combining combining cardio and weight training into her daily fitness regimen to stay in top condition.
Last week at the 2009 Europa Super Show in Dallas Texas. I was able to talk to Angie and ask her a few questions about how she does it year after year. Most women after 40 are afraid to start fitness shows and Angie still has the energy, and the lines to become a pro!
Posted by Ken Karnack on Thu, Jul 02, 2009 @ 03:23 PM
Hiring Local Fitness Trainers is much easier than you think! Past thinking was that hiring a personal trainer, (Drill Sergent) screaming down your neck till you drop! Some people do not need our help and for some, it seems a little silly to have someone there counting repetitions for you. Fitness Instructors do so much more.
Coaching, Mentoring, Support!
Having someone there with you working out will help you stay focused on your workouts and push beyond your normal capacity of strength each and every workout. This is a great way to lose belly fat, and gain confidence. In past studies, clients tell us that they feel uncomfortable learning new workouts or exercises and get really embarrassed and simply will not work out!
Working with a local fitness instructor or personal trainer will help you gain the confidence and support you through this challenging process.
IMPORTANT NOTE:
Most people find that once they work out a few times with a certified fitness instructor that they feel much more at ease, and will start to really have fun with their workouts.
Why you don't need a fitness center?
Did you know that fitness centers are driven by EFT's (electronic funds transfers)? I know this because I worked for many and they only care about how much I sold that day! For you, that means, as long as you pay they are happy. Most offer plenty or workout routines, or even a low calorie diet to follow, but where are the results of their members? Most likely if you join a fitness center or a gym, you will be lost and follow the leader to failure. By statistics, only 10% of the US population uses a fitness center, and of that 10% only 40% actually go.
Why Hire A Personal Trainer?
Most personal trainers are nationally certified from organizations like NASM, ACSM, ISSA and numerous others. The Next Gen personal trainers are savvy and have many fitness workout routines that will help you lose belly fat with out a crash diet.
Look for a Fitness Instructor that has a background in nutrition in some kind of meal planning. You will learn how to get a big energy and metabolism boost while working with someone because they will push you beyond what your capable of doing by yourself!
What To Ask?
Find out what you will be doing and see if it relates to your fitness goals, or is it just the same program that everyone uses. Ask what type of meal plan you will be on?
Also, see if they will offer you a one time free workout. If your are told that the program is the same or very basic and the meal plan is pulled out of a file, RUN! If a free workout is not offered, then ask if you did one would they add it into the sessions price upon joining!
Remember, a good training program will have a full consultation before working out. You would also need to have a health history and signed release before your workout, or your trainer may be putting you at risk.
Why A Personal Training Studio?
Working with a personal trainer in a fitness studio will help you stay focused on just you. Unlike the fitness centers, you will not have to worry about kids running around and the big freaky, beefed up guys hogging the equipment, and you will feel more confident being with just your fitness trainer as support.
Furthermore, you will really enjoy the one on one attention and accountability you will receive since your trainer doesn't have to worry about how many numbers he is pulling in for the boss that day. A happy trainer, means a happy client!
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