Great abs

A Powerful Golf Weight Training Program

A Powerful Golf Weight Training Program Guaranteed to Increase Your Shot Distance

This golf weight training program has been tailor made to meet the specific demands of the game.

Why is strength training for golfers at every level of the game? In short...

Done properly it will increase you ability to generate power (longer shots) and just as importantly - it will help to counteract the imbalances that are inherent with swinging a club the same way thousands of times each year.

For more details go to the Golf Strength Training article

Before moving on to the golf weight training program below it's important that read the disclaimer. Please don't attempt any exercise program without first seeing a health care professional. While a well-designed strength training program is one of the best ways to prevent golf-related injuries, it's NOT a good remedy is they exist already. In fact it can matters worse - again please take advice from your health care professional.

Golf Weight Training Basics

·   The golf weight training program below is split into 3 phases. Each phase is simply a period of time in which you train in a particular way to achieve a particular objective. The exercises are different in each phase and build on the ones performed previously. Each phase requires only 2 sessions a week commitment.

·   Warming up is essential before a round and there are scientific studies to back this up. It's also important to warm up before each golf weight training session. Perform 5-10 minutes of light aerobic exercise (jogging, stationery bike, cross trainer etc.) and then do some stretches to all the major muscle groups.

·   Some of the exercises below are unique and you may not be familiar with them. It's important to master correct technique and you can only do this by first using very light weights. Spend at least a session of two becoming familiar with the exercises without resistance.

·   It goes without saying that if any of the exercises cause you pain or discomfort you should stop them immediately.

·   Sets and repetitions are indicated below. To make gains in strength you have to overload your muscles above and beyond what they are comfortable with. That means the last few sets should be difficult. If a target of 10 repetitions is set and you can perform 12 with ease, the weight is too light. Similarly, if you can only perform 6-8, the weight is too heavy and you need to decrease the resistance.

·   Each routine below is performed twice per week. But avoid training on back-to-back days. In fact ideally leave at least two days between golf weight training sessions. You should also avoid strength training the day before a competition or important 18 holes.

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Phase 1 - Build a Solid Foundation

The off-season (usually winter) when you play no competitions and less golf, is the ideal time to start your golf weight training program. Of course, the timing may not fit and it's better to make a start now than to wait until next year. Remember though, whatever point your are in the year, always start with this phase.

The exercises in this phase of the golf weight training program are more conventional and use moderate weights. At this stage THE most important goal is prepare the body for more demanding sessions later on. It's also a time to address some of the imbalances inherent in many golfers.

The session is set up in as a Circuit. This simply means you perform one set of each exercise in succession with minimal rest between exercises.

Here are the parameters for the circuit training routine that makes up phase 1...

·   Time of Year: Off-season/winter months

·   Phase length: 8 weeks

·   No. sessions: 2 x week

·   No. exercises: 10

·   Resistance: 50% 1 repetition maximum

·   Repetitions: 15-20

·   No. circuits: 2-3

·   Rest between exercises: 30 sec

·   Rest between circuits: 2-3 min

·   Speed of lifts: Smooth and controlled

And here are the exercises...

1. Push-ups x 15-20

2. Alternating Squats with Press x 15

3. Lat Pull Downs (wide grip) x 15

4. Oblique Crunches x 20

5. Dumbbell Lunges x 10 (each leg)

6. Barbell Upright Rows x 15

7. Reverse Flyes x 15

8. Dumbbell Curls x 15

9. Back Extensions on Stability Ball x 20

10.Barbell Reverse Wrist Curls x 15-20

Serena Williams' full body workout

It’s not my style to comment on other women’s bodies, but when Serena Williams walked past my gym mat at a press call this week I very nearly had my own Germaine Greer moment.

To say that boo-tay is anything but grand would be lying. But forget suggesting a peplum jacket to mask the vastitude; against a backdrop of Beyonce-inspired butt implants and padded bike pants, Williams Jr’s perky derriere is as coveted as Aus Open finals tickets. Girlfriends’ replies to an MMS confirmed it. What better advertisement for Nike’s new free fitness app than a butt so tight and symmetrical one friend suggested serving tea on it?

Like a 24-hour mobile personal trainer, the Nike Training Club app will soon add Williams’ full-body workout to routines from Nike’s elite athletes. “My workout will challenge your core to make you tighter and stronger, and give you the power to control whatever happens next,” the five-time Aus Open champion said. Presumably that 'whatever' includes being asked to cover for Miranda ‘midriff’ Kerr when she’s got the flu.

The new workout will be one of more than 60 15, 30 and 45-minute workouts on the NTC app, which matches gym work to your goals and fitness level and features video demos and playlist sync. Face planting off a fit ball under the glare of TV lenses and phone cams, I couldn’t help feeling the Nike-issue slogan tank saying ‘You can, you will love every minute of it’ was mocking me. Working out Williams-style is a far cry from Wii Fit yoga. 

Cheat head start

1. Place shins on gym ball with arms straight down for support. Roll the ball in until it’s beneath you and your knees are near your chest. You should look like a frog. Roll back out, extending your legs behind you.

2. Lie with your stomach on the gym ball and lock your hands together behind your head – elbows out to the sides. Using your feet for balance, dip forward, keeping your back, neck and head in line, and return upwards.

3. Lie on your back and place the fit ball between your feet. Raise your legs to vertical – further if you can – and pass the ball to your hands. In one smooth motion, take the ball back above your head and extend arms so the ball is almost on the floor. Repeat in reverse and continue the sequence.

4. Place a resistance band around your ankles. Step your right leg out to the side and squat deeply. Let your left leg naturally drift across with you as you rise out of the squat. With feet no wider than shoulder-width, repeat on your left leg, stepping your left leg out wide and squatting deeply. Add arms to up the burn.

FIT KIT

Slogan tank

“It’s hard to lose focus when you’ve got a power phrase scrawled across your chest.”

Dri-Fit capris

“They’re like a massive sponge that keeps you dry when you’re doing your best Niagara Falls impression. Plus the ingenious seams make you look at least a size smaller.”

Nike Free TR III

“So light you forget you’re wearing them and bang on the sports luxe mesh trend.” All available atwww.nike.com.au

7 delicioius fall foods

Candied sweet potatoes. Mashed potatoes. Apple crumble. They're pretty much synonymous with autumn—but they're not exactly waistline-friendly. Luckily, there are plenty of ways to prepare fall produce that actually help promote weight loss (and taste amazing to boot). Here are my favorite picks to ensure that the only extra layers you put on this season involve clothing.

Beets
Aside from being deliciously sweet, beets contain a phytonutrient compound called betalain, which has been shown to help your body’s natural detoxification process. When your body's eliminating toxins properly, it can more efficiently metabolize your food.

Broccoli
Broccoli is 91 percent water—and H2O-dense foods are a great way to help you control your weight, as they help you feel full and hydrated. Research from the University of Tennessee found that consuming vegetables with a high water content can also help you maintain weight loss. Try roasting florets with a bit of of olive oil and garlic for a yummy snack.

Pears
Pears are a rich source of pectin, a soluble fiber that attracts water to form a gel, which can help slow down the emptying of your stomach and make you feel full longer. Translation: You eat less and keep your calorie intake down. Grab a pear for a snack, or cut it up to put in your next salad for a creamy, earthy taste.

Pomegranates
These are one super superfood, containing a ton of vitamin C, which research shows can help you burn fat. I love that unique tangy-yet-sweet taste of the arils (pomegranate seeds), too.

Pumpkin Seeds
Pumpkin is the It ingredient this time of year, but don't forget about pumpkin seeds. Monounsaturated fats, which are the type of fat found in these seeds, can help reduce belly fat. Roast them with a bit of sea salt; they're great sprinkled on a salad or eaten on their own as a snack.

Sweet Potatoes
Many people still shy away from eating too many carbs, but studies show that the type of starch found in potatoes—resistant starch—may actually help you burn fat. Plus, sweet potatoes are a great way to satisfy your sweet tooth without packing on pounds. Bake one, and sprinkle on a little cinnamon for a snack or side.

MORE: 10 Healthy Sweet Potato Recipes

Spaghetti Squash
I love that this can satisfy pasta cravings without increasing your intake of refined carbs. Squash also contains pectin, which regulates insulin, helping your blood-sugar levels stay stable so your appetite remains steady throughout the day.

MORE: The RIGHT Way to Cook Spaghetti Squash

Tags: lose weight, fall foods

Giada De Laurentiis tips on fitness

Giada De Laurentiis whips up delicious dishes on TV and in cookbooks, is preparing to open her first-ever restaurant this spring in Las Vegas, and still manages to find time for exercise. (Oh, and did we mention she has fabulous hair?) 

The celebrity chef is a master at rocking her busy schedule while staying fit and sane at the same time. How does she manage? We got her tips:

Do What Works for You
It's way easier to buckle down and exercise if you're not dreading it. Giada is, admittedly, not a runner, so she found other ways to get her fitness on. One of her go-to workouts is yoga. (Check out her yoga routine here.) And she's recently added something else to her regimen: boxing. "Lately, because of this restaurant, there's a little bit more stress," she says. "The yoga helps me breathe and center myself, and the (boxing) lets the steam out." Haven't found your favorite workout yet? We have a whole list of exercise options. 

Wake Up 15 Minutes Earlier
Even if you do a super-quick workout right when you get up, you'll still set a good tone for your day. "It doesn't have to be a lot of exercise," says Giada. "I just get up a little bit earlier and I do it, but it really helps me sort of breathe." Here are even more reasons to work out in the morning.

Get Creative When You're Limited
Giada lives in Los Angeles, is opening a restaurant in Las Vegas, and regularly takes trips to New York City. Basically: She travels a lot—but she doesn't use that as an excuse to skimp on her workouts. When you're going on a trip, pack small, light exercise equipment, says Giada, who takes yoga blocks and resistance bands with her to make sure she gets in some yoga and stretching. And if all else fails, use what the hotel offers: Rather than pack a heavy yoga mat, Giada will practice on a towel. If she wants to do some boxing, she'll stack pillows on the couch, get on her hands and knees, and get to it.

Stretch at Night
A good night's sleep is so important, says Giada. And stretching right before you hit the sheets is a great way to both improve your fitness and get in the ZZZs mindset. "It helps release all the stuff from the day," she says.

Just Breathe
Only have 60 seconds to treat yourself? "I always say, if all else fails, take a deep breath," says Giada. "For a lot of us who talk a lot, you don't breathe as much as you need to. … If you can't do anything else, just sit up and try and breathe—even if it's for, like, a minute, it will still help." In fact, these five breathing exercises will boost your energy—plus they double as an abs workout!

Different Types of Soccer Strength Training

Few players get soccer strength training right.

Today's soccer performers must be "complete athletes"...

They have to be quick off the mark and over 10-20 yards. They have to have the upper body strength to resist challenges. They need excellent levels of both aerobic and anaerobic endurance to last the duration.

If you simply lift weights - in much the same way as a bodybuilder - you are doing yourself and your game a great disservice.

Bodybuilders, and athletes whose sports are predominantly strength based, will train to increase size, bulk and maximal strength. They're not too concerned if it's to the detriment of their aerobic endurance levels or even their agility and flexibility.

If all you do is follow the typical 3 sets of 8-12 repetitions all year round, you are far from getting the most from your soccer strength training sessions.

Let's take a closer look why...

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In soccer, lower body strength is required for kicking, jumping, tackling, twisting and turning and also forms the foundation for explosive speed.

Upper body strength is required for shielding the ball, holding off opponents, throw-ins and also contributes to overall power and explosiveness.

We can split "strength" into three broader categories...

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Absolute or Maximal Strength
Absolute strength is the maximum force that a muscle group can exert in single, momentary contraction. For example, a player who can leg press 250lbs has greater absolute strength than a player who can leg press 200lbs.

In soccer, good maximal strength is beneficial for holding off opponents and shielding the ball. More importantly it also forms the foundation of muscular speed and power.

But there's a caveat..

Maximal strength (usually measured by one repetition max) makes no allowances for time - for example, a weightlifter can spend 30 seconds or more slowly lifting a weight inch by inch.

Not much use to the soccer player.

As a rule of thumb then, maximal strength training serves a greater purpose than just increasing absolute strength...

The end result should be to increase your explosive speed and power.. .