Knowledge is Power Baby!!!

It's also the secret to a powerful body so get ready, your about to feel the power and have the body to show for it!!

• Build better abs - Don't work your abdominal muscles every day. They are just like any other muscle in your body and need time to recover - train them only 2 or 3 days a week.
• Protect your neck - Put your tongue on the roof of your mouth when you do crunches.  It will align your head properly which reduces neck strain.
• Stretch - If you're under 40, hold your stretches for 30 seconds.  If you're over 40, hold them for 60 seconds.  As you reach your 40s the muscles become less pliable so they need to be stretched longer.
• Keep track of your workout time - Keep your lifting workouts under an hour.  After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.
• Exercise in order - use dumbbells, barbells and machines - in that order.  The smaller, stabilizer muscles you use with the dumbbells fatigue before your larger muscle groups. Progress to machines which require less help from your smaller muscles as you grow tired.
• Strengthen your core - Don't be afraid of sit ups.  Sit ups increase your range of motion, which makes your abs work harder and longer.  Just avoid sit ups with anchored feet which can hurt your lower back.
• Buy shoes that fit - Shop for workout shoes late in the day.  That's when your feet are the largest.  Make sure there's a half inch of space in front of your longest toe and that you can easily wiggle your toes.  Then slip off the shoes and compare them with your bare feet.  If each shoe isn't obviously wider and longer than your foot, go a half size bigger.
• Get rid of your excuses - If you think you're too busy to exercise, try this.  For one day, schedule a time to workout and stick to it - even if you can only exercise for 10 minutes. At the end of the day ask yourself if you were any less productive than usual.  The answer will likely be no and your favorite excuse will be gone.
• Work your back better - When doing lat pull downs, don't wrap your thumb around the bar.  Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles so you'll work your back harder.  Works for pull ups too!
• Lose your weak spot - If your avoiding doing an exercise, make yourself do it. You're probably avoiding it because your weak at it.
• Drink a pint - If you're a beginner, train to failure - the point at which you cannot do another rep.  When you have completed your workout, drink a pint of 1% chocolate milk immediately following your workout to obtain all of the nutrients that you need to gain muscle.
• Neck breaking calves - Do standing and seated calf raises.  You'll get better results. Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg version of the exercise to hit them both.
• Keep your stats - Test yourself often.  Every 4 weeks measure your body and keep track of the changes.  This will show you the tangible results of your training.
• Pick up the pace - Increase the speed of your running strides - not their length - to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.
• Get stronger fast - Do the same amount of exercise in 10% less time.  It forces your muscles to work harder and improves your endurance at the same time.  If it takes you 30 minutes to do a full-body workout on Monday, try to do it in 27 minutes on Wednesday!