Gain Muscle Fast

How to Gain Muscle Fast in 5 Easy Steps

from wikiHow - The How to Manual That You Can Edit

This is to help those that find it difficult to gain muscle, particularly for those with small body frames. However, the techniques will also benefit those individuals that would like to bulk-up quicker, safer and efficiently.The main question by those tired of trying to shape up their bodies, but with no results, or even those starting their journey into fitness is how to gain muscles fast. The reasons are varied, some want to look good for their vacations,or to enter and win competitions. Some want to walk down the road with their heads held up high and command respect. However, what every single hard gainer should not forget in their desire to get the body of their dreams and how to gain muscle fast is to do it safely and effectively.

Things You Need

A good source of food that you will requite in order to give you energy in to work-out regularly and aid in your muscle recovery are complex carbohydrates.
Good sources are:

• Potatoes
  
• Pasta
  
• Rice
  
• Cereals
  
• Couscous
  
• Yams
  

Steps

1. Limit your reps to 10. Do not go beyond 10 reps because you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. In your work-out you need to employ the maximal amount of muscle fibers in every set.
   
2. Gain muscle by switching to heavy lifting mode. Every single set and every single exercise. Work out with heavy weights and never go beyond 10 reps.
   
3. Increment your strength by 5% every two weeks. Track your progress and do not repeat the same routine using the same weights all the time. Your muscles are engineered to tolerate stress so put them under stress and let them grow.
   
4. Aim for a minimum of 5% strength increase every two weeks. You might aim for bigger increases with larger muscle groups like legs and back versus smaller muscles like triceps and biceps. Keep focused and have the goal in mind that in six months from now, you will be over twice as strong as you are now! It is a good idea writing down your strength goals for the six months ahead and then work from your starting point. If you are currently dead lifting 140 lbs, aim to be dead lifting 280 lbs over the next few months!
   
5. Work-out only one exercise per muscle group. Consider this typical day in the gym. Today is your legs day. Your first exercise is the leg curl. You perform your first set with 155 lbs, second set with 175 lbs, third set with 195 lbs and fourth set with 215 lbs.
   
6. Strictly stick to 3 to 5 sets per muscle group. Understand that if you are doing more than 3-5 sets per muscle group, alarm bells should be going off in your head. If you work-out the first 1-2 sets at 85% maximum effort, the 3rd set at 95% maximum effort and the 4th (and sometimes the 5th) set at 100% maximum effort, Know that it is only this last set that produces the greatest muscle growth. Anything beyond the last set mentality that you have to keep going until you explode, simply burns out the muscle and delays your recovery time to work on that muscle again.Add 5-10 extra pounds more than your previous set.
   
7. Gradually shorten your work-out times. Know that if you really want to increase your muscle density and move your fitness to new heights, you need to work-out outside your comfort zone.This can be achieved if you increase your work rate but taking less time do it. The results will be that your work capacity will increase. Work refers to the number of sets, reps and poundage within your work-out.
   
8. Try to complete a work-out,it in less time. Decrease your rests. Move between exercises faster. If you do this, don't be shocked if you feel out of shape!
   

Tips

1. Limit your reps to 10 only
   
2. Increment Your Strength by 5% Every Two Weeks
   
3. Work-out only one exercise per muscle group
   
4. Strictly stick to 3 to 5 sets per muscle group
   
5. Gradually shorten your work-out times
   

Warnings

• If you never worked out before consult with a doctor before beginning your workout routines. Do not begin one if you have any serious health problems.
  
• Work out with a partner to prevent injuries, and for encouragement to push your limits every inch of the way.
  
• If you experience discomfort like numbness, tingling sensations, dizziness, palpitations you must stop immediately. These are warnings signs that your body is giving you to let you know that it has gone past the safety threshold.
  

Related wikiHows

• How to Gain Weight
  
• How to Get Strong Muscles
  
• How to Get Stronger Muscles when You Are Currently Weak
  
• How to Build Muscle
  
• How to Eat to Gain Muscle
  

Sources and Citations

• Carbs and Muscle Gain
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Gain Muscle Fast in 5 Easy Steps. All content on wikiHow can be shared under a Creative Commons license.

Pool Workout

How to Have a Workout in the Pool

from wikiHow - The How to Manual That You Can Edit

Do you need a basic exercise plan in the water? Read this and you'll be splashing around in no time.

Steps

1. Do a warm up (do this every time before you swim a different stroke). Do 6 laps (one lap is one way in the pool) of freestyle.
   
2. Get out of the pool and stretch.
   
   • Put your right arm across your chest and link your left arm around, then do the opposite.
     
   • Pick up your right leg and balance on the left foot, then do the opposite.
     
   • Try to put your hands on the ground and stretch your legs (don't bend them!).
     
   • Shake your entire body around and jump up and down.
     
   
   
3. Do a 100 IM. This is one lap butterfly, one lap backstroke, one lap breaststroke, and one lap freestyle in that order.
   
4. Do a 200 IM now this is 2 laps butterfly, 2 laps backstroke, 2 laps breststroke, and 2 laps freestyle in that order.
   
5. Do 4 laps of freestyle.
   
6. Do 4 laps of breaststroke.
   
7. Do 4 laps of backstroke.
   
8. Do 4 laps of butterfly.
   
9. Do drills for each of the strokes (see External Links).
   
10. Do a cool down (do this after every workout); 6 laps 2 of each stroke backstroke, butterfly, freestyle, and breaststroke.
    

Tips

• If you want to squeeze in do sprints one lap of each stroke and dive off the board
  
• this workout is good by yourself not with a group foucus more on you in drills and such in the water.
  
• Try combining the dolphin kick from the butterfly and the crawl of the crawl. It is faster than either one.
  

Things You'll Need

• A 25 meter pool
  
• A swim cap -- if your hair is down, it is harder to swim
  
• goggles -- so you can swim underwater
  

Related wikiHows

• How to Do the 'Death' Breaststroke Kick Drill in Swimming
  
• How to Teach Swim Lessons
  
• How to Exercise to Become a Better Swimmer
  

Sources and Citations

• http://swimming.about.com/cs/techniquetips/a/Freestyl_Drills.htm
  
• http://www.swimmingworldmagazine.com/swim-cgi/
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Have a Workout in the Pool. All content on wikiHow can be shared under a Creative Commons license.

Bigger triceps

How to Get Better Triceps

from wikiHow - The How to Manual That You Can Edit

Many people do not realize the importance of their triceps, they think almost exclusively of their biceps. While biceps are probably used more, weak triceps can be a real problem in your life. The tricep is the muscle opposite the bicep on your upper arm, and it's used for pulling your arm straight after bending. Gymnasts have to have strong triceps, due to the type of acrobatic maneuver they perform. For example during the back handspring you have to spring backwards and push up off the ground with your hands back onto your feet.

Steps

The Push Up Way

1. Lie on your stomach with your legs straight and together. Put your palms flat on the floor next to your shoulders. Your arms should naturally bend with the elbow pointing towards the ceiling. They may point away from your body, in which case pull them in tight against your ribs. Now push up, this is one tricep push up. Start off with ten of these, or if that is too hard start off with five. Increase the amount you do each time by five as the excersise becomes easier.
   
2. Start off in a normal press up position, the same as a tricep push up, but the arms are not tucked in. Move your hands together until your first fingers and thumbs touch, which should form a triangle/kite shape on the floor. Keep your palms flat on the floor as you do this. Now do a push up. Again start off with five, and increase by five as before.
   

The Dumbbell Way

1. Obtain a dumbbell weight you are comfortable with, if you are just starting out you may want a 5 kg dumbbell. With it in your hand raise your arm up straight, now bend your arm so that the dumbbell comes down behind your head. Then raise your arm again, for maximum effect do this in a slow and controlled manner. Again, start off with five and work up from there as you build more muscle.
   
2. Kneel down on one leg, rest the hand not holding the dumbbell on a stool or somesuch. Let the hand with the dumbbell hang free so it is relaxed. Now, bend at the elbow so the upper arm is parallel with the ground. Straighten that arm all the way, if the strain peaks when you fully straighten your arm you are doing it right. If not find a heavier dumbbell or check your stance. Start with 5 and build up from there in fives as you build more muscle.
   

Tips

• Do not over strain yourself, you have to know your own limitations. If it is very difficult to do one repetition then stop at one, if you don't you will get a stiff triceps which will prevent you from exercising in the near future.
  
• Always warm up the muscle you are planning on exercising.If you don't you are in danger of pulling a muscle, which is not only very painful but will put that muscle out of action for a long time. To warm up exercise that muscle a few times and stretch, do this at least twice to be extra sure.
  
• Eat healthily. Like all exercises if you wish it to have an effect you must eat healthily, see Eat Healthy for Life for more information.
  
• Cardio, Cardio, Cardio! Depending on what you are looking for you may already include this in your work-out. The proper name for it is cardiovascular, which means 'heart and vessels' so it is exercise of the heart and vessels in your body. Essentially it burns fat, so if you want to see a result from all this triceps exercise you must shed fat like a snake sheds skin, as the triceps isn't designed as a very impressive muscle like the bicep.
  

Warnings

• Again do not injure yourself doing these exercises, take it slowly. The slower the exercise the better it is, and you have the added bonus of not doing yourself an injury.
  

Related wikiHows

• How to Eat Healthy for Life
  
• How to Get Six Pack Abs
  
• How to Get Better Biceps
  
• How to Get Wider Shoulders
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Better Triceps. All content on wikiHow can be shared under a Creative Commons license.

Lose weight comfortably

Stretching

How to Stretch

from wikiHow - The How to Manual That You Can Edit

Stretching correctly will increase your flexibility, and reduce the risk of injuries caused by lesions of the connective tissues (such as the periosteum) and other nasty things. This guide shows a variety of techniques and its goal is to regroup every type of stretching which you may put in a routine of your own. Use the ones that suit your needs for the activities you do. Do not stretch if you are injured. This can only result in further injury.

Steps

1. Stretch your jaw.
   
   • Incline your head back, rest your chin on your palm, then pull your jaw open.
     
   • Say "Aaaaah" (you can mime it). Grab your chin with your thumb, index and middle fingers. Stretch it left to right. This exercise will help if you have been hit to the jaw (i.e. knocked-out in boxing).
     
   
   
2. Stretch your neck.
   
   • Incline your head forward, do not roll your head from side to side, this is dangerous. Instead stretch your neck left, right, forward and back, but always return to centre first!
     
   • Tilt your head with ear toward shoulder, incline your head backward and roll your head from left to right, then right to left in a 30 degree motion. Be sure that while your head is tilted back, you keep your jaw relaxed and even let your mouth fall open just a bit (avoid inhaling flies).
     
   
   
3. Stretch your shoulder:
   
   1. Put your arm on your chest;
      
   2. Grab your forearm with the opposite arm;
      
   3. Pull your arm until you feel your shoulder being stretched;
      
   4. Push the arm you are stretching the opposite way in order to contract the muscle if you feel that your chest is stretching instead of your shoulder.
      
   
   
4. Stretch your triceps.
   
   1. Reach up with your right arm;
      
   2. Bend your right elbow and put your forearm down behind your head and between your shoulder blades;
      
   3. Reach up and grab your right elbow with your opposite arm;
      
   4. Pull your elbow toward your head.
      
   
   
5. Stretch your scapulae:
   
   1. Extend your arms in front of you;
      
   2. Join both hands together and cross fingers;
      
   3. Push your arms further and try to push your scapulae in opposite directions.
      
   
   
6. Stretch your wrists.
   
   1. Hold arm out;
      
   2. Slightly pull back your hand down with your opposite hand;
      
   3. Repeat with other hand.
      
   
   
7. Stretch quadriceps:
   
   1. Stand up and pull one leg behind you;
      
   2. Repeat with other leg.
      
   
   
8. Stretch calves:
   
   1. Put your arms up against the wall;
      
   2. Bring one leg in towards it while keeping your legs straight;
      
   3. Repeat with other leg.
      
   
   
9. Stretch hamstrings:
   
   1. Sit on the floor and put one leg out;
      
   2. Reach for it and hold for a few seconds;
      
   3. Repeat with other leg, and then do it with both legs.
      
   
   
10. Do a butterfly stretch:
    
    1. Sit on the floor;
       
    2. Press the soles of your feet together;
       
    3. Pull your feet the closest you can;
       
    4. Push your knees down.
       
    
    
11. Stretch lower back:
    
    1. Lay down;
       
    2. Bring one leg onto your chest;
       
    3. Repeat with your other leg, and then do it with both.
       
    
    

Tips

• All stretches should be held (without movement) for 15-20 seconds. This surpasses the myotatic reflex which prevents any muscle from stretching for the first 10-12 seconds.
  
• Consult a specialist before working out.
  
• Do not bounce or bob when you stretch - this is not effective and can lead to injury.
  
• Perform the exercises slowly to prevent injuries.
  

Warnings

• Never stretch before you warm up. The only reason it feels good to stretch even when you're cold is because your body sends out natural painkillers. To protect your tissues, you need to raise your cardiac pulse in order to fill them with blood. The only way to do this is by working out.
  
  • Jumping rope is an effective way to achieve this, although this may damage your tibia's periosteums, which is the membrane enveloping your bones (except at junctions) that allows the blood to flow from your heart to your muscles connected by the tendon.
    
  • A safer way to raise your cardiac pulses would be by swimming. Water reduces shocks to the body because it reduces the felt effect of gravity on your body.
    
  • Swimming pools are sometimes unaccessible so an efficient and safe way to raise cardiac pulse would be by cycling, except if you have knee problems.
    
  
  
• Stretching should not hurt, just inflict a small and negligible instantaneous pain.
  
• ALWAYS stretch after you work out, unless all you want is flexibility. If you stretch before your workout, you will put your nervous system to sleep resulting in less gain than improvement on the muscle part. As a result, for example, your system won't give you as much lactic acid, but many other things will be affected by flexibility training before a workout.
  

A good source of stretching information is the website, www.howtostretch.com

Related wikiHows

• How to Begin Learning Gymnastics
  
• How to Start Women's Gymnastics
  
• How to Do a Round Off in Gymnastics
  
• How to Take Care of and Prevent a Rip in Gymnastics
  

Sources and Citations

• http://www.InnerBody.com/image/musfov.html
  
• http://www.kraftfoods.com/kf/HealthyLiving/articles/StretchToRelax.htm
  

External Resources

• http://www.cigstretching.com/
  

[*http://www.howtostretch.com]

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stretch. All content on wikiHow can be shared under a Creative Commons license.

Build Bigger Biceps

How to Get Better Biceps

from wikiHow - The How to Manual That You Can Edit

When one thinks of getting stronger, the first thing to come to mind are the biceps. But how do you build your guns?

Steps

1. Bicep Curls. These are the best exercises for biceps. There are hundreds of different kinds of curls, each used to help work out a specific part of the body. Curls are done with dumbbells and barbells. Some of these are listed below:
   
2. Basic Biceps Curl. The standard biceps curl targets the whole muscle. Start by holding the barbell or dumbbell in your hands with your arms facing down. Keep your elbows straight and held in tight to your sides. Inhale as you bring the bar to the chest until your biceps are fully contracted. Then exhale as you lower it (don't drop it, do it slowly.) Repeat.
   
3. Concentration Curl. This curl targets the upper biceps. Sit down on a chair or bench with a dumbbell in one of your hands. Lean forward slightly and place your triceps (back of the arm) on the inside of your thigh. Exhale as your lower, and inhale as your bring it up to your shoulder. Switch to other arm.
   
4. Hammer Curl. The hammer curl targets the lower bicep. Hold a dumbbell in each hand with your palms facing your leg. Inhale as your bring your forearm up until it touches your biceps. Exhale as you lower, keeping the elbows close to the body.
   
5. Body Drag Curls. In a standing barbell curl position, slide the bar upward against your body until it reaches your mid-chest level - about as high as you'll be able to move it without cheating it up - then lower the bar the same way, making sure it does not lose contact with your torso. Your elbows will move backward and your shoulders cannot assist in the movement.
   

Tips

• Know that other common bicep exercises include the preacher curl, incline biceps curl, cable curl, and the lying bicep curl.
  
• The key to having great guns is to exercise your triceps too. Your triceps make up most of your arm and toned triceps give definition to your biceps.
  
• Weight doesn't matter as much as form. If you have to start at ten pounds, that's all right. Just make sure you keep the form and technique good. Once you find it easier to do your current weight, it's time to take it up another five pounds or so.
  
• When your current weight is easier, but any extra weight makes it too hard, simply do more reps with your current weight until you have built up enough strength to do a sizable amount of repetitions with the next weight.
  
• Using walls as a support whilst pushing against using your arms will supply you with a good head start, seeing as it uses your own body weight and you can turn and twist to suit.
  

Related wikiHows

• How to Get a Good Work out With Punching Bag
  
• How to Make a Punching Bag
  
• How to Get Fit in the Gym
  
• How to Create Your Own Home Gym for Little or No Cost
  
• How to Exercise Without Joining a Gym
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Better Biceps. All content on wikiHow can be shared under a Creative Commons license.

Crossfit Program

How to Work out With the Crossfit Program

from wikiHow - The How to Manual That You Can Edit

CrossFit is a strength and endurance conditioning program that was founded in California to improve the physical fitness military and police personnel. The exercises are universally scalable, meaning that everyone of all skill level can participate and be challenge by the work out.
The ideal way to start CrossFit is to join a gym that is a CrossFit affiliate and attend their classes, as working out under the guidance of an instructor will ensure you're doing the exercises properly and getting the most out of your workout. You can also follow the 'Work Out of the Day' posted on the CrossFit website and discuss the workout with other CrossFit members.
To get started with CrossFit, there are some key exercises that are essential to the CrossFit program. By combining some of these exercises into a single workout, you can increase both your metabolic endurance and strength.

Steps

1. Pull-ups. Pull-ups are a great exercise, but can be challenging for anyone who isn't use do doing them regularly. If you can't do one pull-up, try doing body rows instead.
   
2. Squats. To do a body-weight squat, that is a squat with no additional weight, stand with your feet shoulder width apart. With your back straight, bend your knees and extend your arms forward to maintain balance. Stand back up straight again. Do several squats in one set, you'll be starting to get the hang of it when you can do 50 in a row.
   
3. Push-ups. If normal push-ups are too hard, try doing them from your knees, or standing against a wall. If normal push-ups are too easy, try doing them from an incline, or on rings.
   
4. Dips.
   
5. Wall Ball. Take a medicine ball and find a place alongside wall. Squat down and when you stand back up, throw the ball up against the wall. When you catch the ball on the way down, squat back down and repeat the process.
   
6. Sit-ups. Sit ups help build core strength which is important when doing any exercise.
   
7. Deadlift. Doing a deadlift is a very practical skill to have. Start with a low weight if you've never done one before. Stand in front of a barbell that is resting on the floor. With a straight back, squat down and get a comfortable grip on the barbell. Stand straight up, keeping a straight back, push your hips out. When you've reach a standing position, squeeze your shoulders back, and hold the weight for 1 to 2 seconds. Safely lower the barbell with a straight back, and repeat. Try doing 3-5 sets of comfortable, but challenging, number of repetitions, or try doing the sets of 21-15-9.
   
8. Double-unders. Take a skipping rope, and as if you were skipping normally, but instead of just spinning the rope once under your feet between jumps, spin it twice.
   
9. Box-jumps. Find a stable box or raised bench that will support your weight. From a standing position in front of the box, squat down and jump up on top of the box. Once you're up, stand straight up, pushing your hips out. Hop down, and repeat.
   

Tips

• Stay hydrated, drink sufficient amounts of water before and during your workout.
  
• Stretch and warm up thoroughly before the workout.
  
• To find a CrossFit affiliate, check out the CrossFit website.
  
• To see videos of exercises in action, check out the exercise videos posted on the CrossFit site.
  
• In the CrossFit approach, routine is the enemy. Mix up your workouts, add variety to your workout to maximize your results.
  

Warnings

• If you experience any sudden pain, stop the workout and rest. Consult a doctor if necessary, but don't work through an injury, as you'll likely make it worse.
  

Sources and Citations

• CrossFit.com
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Work out With the Crossfit Program. All content on wikiHow can be shared under a Creative Commons license.

Training for a Triathlon

How to Train for a Triathlon

from wikiHow - The How to Manual That You Can Edit

With modest and regular effort, you can accomplish things you may never have dreamed of. The triathlon community is filled with a wide range of people, all of whom just get out there and 'do it.' The fact that we are all out to try something hard (what other sport has a 90 minute "sprint?") builds tremendous camaraderie and support. With some simple and proper preparation you too can be a triathlete.

Steps

1. Train in each event. You are going to swim, ride and run. Therefore, each week, you should swim on day 1, ride on day 2, run on day 3, swim on day 4, ride on day 5 and run on day 6. Day 7 is off.
   
2. Start off with a 20 minute work out. So, for swimming it is 20 minutes of swimming -- not 20 minutes of being in the pool!
   
3. Increase the time to 40 minutes as your stamina improves.
   
4. Practice some ‘brick’ sessions about a month ahead of your event. A brick is where you do two disciplines back to back. The most important session is the 45-minute cycle ride followed by a 15- to 20-minute run. This gets you used to changing muscle groups.
   
5. Consider joining a Masters swim program to become more proficient in the water. These programs generally accept all levels of skill in the water.
   
6. Start with some sprint races (usually a ~700 meter swim, ~15 mile bike and a 5K run). You do not need to set a land-speed record, just use the races as a learning experience. You can use sprint races as a building block for longer races (international, half-ironman, and ironman), or you can choose to focus on sprint races. But you need to race to put all the training together.
   
7. Train over the winter using a bike trainer - in the off-season, you can do a lot of long steady distance work ("LSD") that will build a strong network of capillaries in your legs that will serve you well in the summer during race season.
   

Tips

• Have fun. The reason we do this is to have fun.
  
• Find two or three races in your area. The races help you stay focused on why you are training. Having just one race puts too much stress on the race. You will always have one race that didn't work out well. Having more than one in the season will help you stay happy about training. After all, this is fun!
  
• The longer you work at it the better you will get and the more you will enjoy it. A 4 month training period is good. You never know, you may just get hooked.
  
• Each sport has a form guide. For swimming, check out the "Total Immersion" technique. For biking, strive for excellent bike fit. For running, check out the Pose Technique. Links provided below.
  
• You might be able to do more in one or two sports. If you can, you should. For example, if you have been a strong bike rider, consider going out for a 40 or 50 minute "base" ride.
  
• Increase your time in each sport by 10% each week until you can do a 40 minute workout in each sport.
  
• Build in a three or four week cycle. Add 10% over your base for week #2, 20% over base for week #3, then return to your base for a week #4. Then you start where you left off (20% over base) for week #5 and so on. The reference materials give a great amount of good information on cyclical training.
  
• Practice swimming in open water and U-turns on your bike.
  
• Carefully monitor your diet. You need whole grains, vegetables, fruits and lean meats. Stay away from processed foods! You want to carefully any control weight loss to a pound or two a week in order to maintain energy.
  
• Limber up before exercise. Stretch after exercise. Too many people try to stretch with cold muscles, which injures them. People also forgo the stretching when the muscles are warm. This leads to tight muscles and (you guessed it) injury.
  
• Listen to your body. If you are just too tired to get up in the morning, then take some time off.
  
• Did you get the point about having fun? This should be fun, so have fun!
  
• There is probably a triathlon club in your area. Google, check out USAT, look for a health club, YMCA, or sports store with a bulletin board.
  

Warnings

• Do not start any fitness program without clearance from a doctor.
  
• Carefully stressing your body and then recovering fully is how you build endurance and strength. Going too hard, or not taking enough recovery time are classic newbie mistakes.
  
• Hydration is key. You need to drink on the bike (cause you can't in the water and won't want to during the run). Balance and moderation is necessary to avoid dehydration or hyponatremia.
  

Things You'll Need

• Unless you want to, there is no need to buy an expensive bike in the beginning. You can find plenty of used bikes on eBay and a lot of new road bikes (that can be converted to a tri-configuration with the addition of Aero bars) under $1,500.
  
• A basic wetsuit is a good investment if you live in colder climates. Many races will partner with shops that rent wetsuits. Wear one if the water is below 68 degrees Fahrenheit.
  
• You will need a good, lightweight pair of sneakers. It is best to visit a pro-shop and have your running gait analyzed (they video tape your legs and feet and play it back in slow motion).
  

Related wikiHows

• How to Train for a Long Course Triathlon
  
• How to Begin Running
  
• How to Get Fit
  
• How to Have More Endurance
  
• How to Prepare for a Marathon (Novice)
  

Sources and Citations

• Excellent starter guide: "Triathlon 101" by John Mora. Link to Amazon.
  
• A How-To for us Age Groupers is "Triathloning for Ordinary Mortals" by Steve Jonas. Link to Amazon.
  
• A great reference is "The Triathlete's Training Bible" by Joel Friel. This is a book I use every season and get more and more out of it. Link to Amazon.
  
• Website: Total Immersion is a great way to learn how to swim easily and efficiently.
  
• Website: The Pose Technique teaches you how to run easily and efficiently.
  
• Website: Training For Your First Triathlon at BeginnerTriathlete.com
  
• Website: TriNewbies.com website is full of helpful guides
  
• Website: USA Triathlon sponsors many "age group" events
  
• Website: The US Olympic Team has a small article on getting started
  
• Another way to look at running is "Chi Running". This book by Danny and Katherine Dreyer is getting a lot of attention. Link to Amazon
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Train for a Triathlon. All content on wikiHow can be shared under a Creative Commons license.

How to Run Longer

from wikiHow - The How to Manual That You Can Edit

Guiding steps to achieve greater running distances

Steps

1. Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)
   
2. Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.
   
3. Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.
   
4. Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.
   
5. Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.
   
6. When you run long distance try to keep even breathing. Example: 3 steps breathing in from your nose and 2 steps breath out of your mouth.
   

Tips

• Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.
  
• Don't start out too fast, it will adversely affect you towards the end of the run.
  
• If you are running with a friend try not to talk since talking moves your face muscles and depletes oxygen
  

Warnings

• Consult a physician before you attempt to go out. But with the right pace, almost anyone can enjoy the benefits of a long run.
  

Related wikiHows

• How to Run
  
• How to Run Faster
  
• How to Run a Marathon
  
• How to Start Walking for Exercise
  
• How to Be Mentally Prepared Before a Game
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Run Longer. All content on wikiHow can be shared under a Creative Commons license.

How to Get Six Pack Abs

from wikiHow - The How to Manual That You Can Edit

The simple step process to gaining and maintaining six pack abs is as follows: strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. Remember, abs are made mostly in the kitchen! You can have the most toned and defined abs but they won't show through if there's a layer of fat over them.

Steps

Build Muscle

1. Do Crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. (Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative is to cross your arms in front of your chest is to lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.
   
2. Do Sit Ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades.Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
   
3. Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. Still too easy?...
   
4. Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it. What's that? More?
   
5. Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
   
6. Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and you whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non-weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible
   
7. Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
   
8. Know that since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
   
   1. Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble use for physical therapy.
      
   2. Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.
      
   
   
9. Do the Scientific Best Abs Exercise Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
   
   • Lie on the floor; make sure your lower back is pressed on the ground.
     
   • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
     
   • Start doing a bicycle pedalling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
     
   • Breathe relaxed and evenly throughout the whole exercise.
     
   
   

Lose Fat

1. Lift Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't!, Many huge body-builders out there have been body-building for years to get huge. If you just do cardiovascular exercises without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat. So, to get rid of that fat quickly lift weights combined with cardiovascular exercises. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardiovascular workout should be performed for at least 20 minutes to burn fat Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardiovascular training should always be done after your weight lifting workout. While lifting weights, you use stored, (carbohydrate) energy, thus, by performing cardiovascular exercises after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. The overall best way to shed fat fast is to do cardiovascular (30 minutes minimum) right when you wake up. Your body will search for energy to use, and when it finds nothing in your stomach, it will go directly to your fat reserves for energy.
   
2. Keep Metabolism Steady. Eating one small meal (such as a potato, a salad, etc.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. A jar of nuts in the office will do just fine, grab a handful when you feel like it. Most fruits can last for a couple days without refrigeration, and if you have a refrigerator at the office, make use of it.
   
3. Eat Smaller Dinners. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within X hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
   
4. Eat More Fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
   
5. Eat Breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fibre.
   
6. Drink More Water Everyday. Many places suggest 8 cups (2L) of water a day. It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your "metabolism" (actually cause a temporary increase in calories burned). For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimuli than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.
   

Tips

• Motivation is the key. Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine. And remember, your significant other can also benefit from mutual exercise "activities".
  
• It may help to use a record-keeper or plan book for your exercise program. Exercise journals are fantastic for this purpose because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
  
• If you feel you need to, ease into the changes in your lifestyle. Start eating breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy and prepare your stomach to get back to work. Cut the amount of dinners little by little. For the exercises, start slow and increase pace and/or repetitions as you are comfortable. Attempting lifestyle changes in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
  
• Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't study your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should see changes monthly. Keep in mind that you won't see changes in the mirror everyday since they will be very small improvements.
  
• Unless you are watching your weight for another reason, ignore the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is denser than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
  
• Try to keep a steady eating routine. It will throw your body off if you skip a meal and starve yourself only to stuff your face later. Avoid such situations as much as possible.
  
• For added variety you may look into using a Swiss ball and/or a medicine ball during your ab workout. Doing crunches on the swiss ball will improve your balance, or you may use it to get a little more flexion in your abs. The medicine ball has many different uses, the simplest one being added weight.
  
• If you are already skinny, but simply don't have the abdominal muscle that you want, passively exercising while doing other things can help a great deal. If you spend a long time in a sitting position, try continuously clenching your stomach. Get in the habit of doing this for hours at a time and you may be surprised at its effectiveness.
  
• Try to make an effort to make your abs strong while you are young because the abs are one of the last muscles to atrophy, so you may not have to worry about them when you are older if you do a good job while you are young.
  
• Try some stress relieving activities, such as yoga or meditation. Built up stress causes an increase in your weight.
  
• You should make working out a priority like keeping a job, you don't want to miss and not get paid.
  
• 500 calories' is the calorie deficit a day needed to lose a pound of fat per week. This may be from eating less or hitting the gym.
  

Warnings

• Most, if not all of these exercises are not recommended for people with lower back problems. There are many other ways to properly develop six pack abs without putting so much strain on your back. If in doubt or experiencing lower back pain, talk to physical therapist for proper way of performing the routines.
  
• This exercise regimen will only work for a select few individuals. For some people, this exercise advice will actually provide the opposite desired effects. For example, for people who have a few extra pounds around the belly and start this from scratch. They are actually more likely to look larger in the belly for a period of time since they are putting on muscle beneath their fat at first. You may want to begin for a significant period of time by doing more cardiovascular exercises to lose fat all over the body. Doing specific muscle exercises, unfortunately does not remove fat from that specific area of the body. Additionally, focusing solely on the abs can produce an imbalance in the body and may cause back problems where there were none before or exacerbate any existing problems
  
• As with any exercise program, consult your doctor before making major changes in your workout routine if you have medical problems. Increase loads slowly. Being eager is great but setting unrealistic goals isn't going to help you in the long run.
  
• Don't starve yourself. If you go hungry for an extended period of time your metabolism will slow down. The body, thinking that no food is available tries to make the best of what it has and goes into power-saving mode. Whilst on 'power-saving' mode, the body will supplement its carbohydrates (being burnt for energy) with the proteins in your muscles. What this means is that you are in fact eating back into that six pack just to try and make it show through.
  
• Fiber also acts like a mild laxative. Be careful if you eat a lot of fiber. It can also cause some gas if you're not used to taking in so much fiber. If you increase your fiber dosage by a lot, increase your water intake too. Excessive fiber with little water can result in digestive problems.
  
• Habitual snacking on unhealthy foods is often done almost unconsciously. Many people do this and don't realize how many calories they take in. They insist they eat very little (which is true during their major meals), but they don't realize that their snacking is making them gain weight or stopping them from losing weight. Avoid buying high sugar snacks and instead buy healthy, low calorie snacks. A way to prevent unhealthy snacking is to write down everything you eat in a day. As you watch the list grow you will be inclined to put that donut down.
  
• Be wary of ab machines that you may see on TV. Many of these are in fact rip offs and you are more likely to stay motivated if you incorporate an ABS workout into a regular gym session(you are less likely to get sick of it). You can get a great ab workout just by using the floor. Remember that it's not the exercise that will give you the six pack. It's the combination of strength exercises and fat loss. Playing more athletic sports, weight lifting, and cardiovascular exercises are a million times more effective for fat loss than using an exercise machine. If you feel you need to use those machines, a gym membership will likely suit you much better.
  
• Supplements can be useful, but they are just what they advertise themselves to be; supplements. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. Most tend to be "snake oil" and will not really give you any results while costing you great deals of money. And remember, even if they DO help, all supplements still require the consumer to watch their diet and increase their exercise. A simple multivitamin or mineral pill is likely all that most people will need.
  
• Sit ups can be bad for your back. They have caused many lower back problems and are not recommended by most doctors. More and more K-12 schools are phasing sit ups out and switching to crunches. A good alternative to sit ups is to lay on your back, lift your feet in the air as high as you can reach them, and lift your butt off the floor instead. The best results come when you do them slow and tighten your abs (and even butt). When you lower your legs do not let your butt touch the ground completely, then repeat. This exercise conditions, tightens, and hardens all the same muscles as a sit up when used with crunches as well.
  
• Don't neglect warm-ups or you may find yourself pulling muscles and long-term pain when you start doing this method!
  
• Opinions on weight loss and muscle training routines are like noses - everyone has one but they're all different. In the end, you should find something you enjoy and that you will stick for life. Over time, you can modify it until you get the results that are right for you.
  

Related wikiHows

• How to Get Around Doing Basic Sit Ups
  
• How to Do Sit Ups
  
• How to Live a Long Life
  
• How to Eat Healthy for Life
  
• How to Bench Press
  
• How to Begin Running
  
• How to Lose-Weight-Fast
  
• How to Get Wider Shoulders
  
• How to Get Better Biceps
  
• How to Get Better Triceps
  

Sources and Citations

• 5min - How to get six pack abs video 5min is a videopedia for instructional videos. Source of images in this article, shared with permission.
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Six Pack Abs. All content on wikiHow can be shared under a Creative Commons license.