Is Leg Press Machine Recommended

There are many types of exercises which you can try for your fitness but if you are planning to add a new workout that can help you get the desired body shape then that isn’t a bad idea, but you have to acutely aware of the Advantages and the Disadvantages of the exercises. Many trainers prefer not to get into the details with the trainee because they know what they are doing.

However, since we are not aware of the fact that if it is harmful or good for you. If you are independently trying the workout outside of the GYM, then you have to learn if the exercise has any disadvantages that you are unaware of because it can turn out be a cause of the injury.

Is Leg Press Machine Recommended?

When you are planning to work out alone, then you need to be aware of the Advantages and Disadvantages because it will help you prepare appropriately and also you will have a good picture of what works and what doesn’t. In the case of leg press machines, we all are aware of the advantages it comes along with the exercise, but not many people know that it has many disadvantages than advantages.

If you have never heard fog it before, then I would like to take this moment and tell you few disadvantages which can help you decide whether you should add the work out to your list or not.

Leg Press Machine Disadvantages

  • Long press machine puts your lower back at risk. If you have paid little attention, then you will notice while working out on a Leg Press Machine that you have to keep pushing it upwards and then downwards which will take the strength of your body. Most of the pressure is concentrated to your lower-back, and there are higher chances of hurting your lower back.
  • When you are working out, you always need someone aside to watch over your job out because the absence of a trainer has cost many people with injuries. You can ask someone to be your side so that when things go wrong, the coach can help your get out of the situation.
  • Your legs are the one who feels the pressure and also to take an impact every time you work out. So you need to ensure that your legs are feeling well and you should check them if your legs are feeling well for the workout. Many incidents have reported that people have injured their legs while using the machine.
  • Leg Press Machine consume a lot of space, and they come at a high price. They are not easy to move around because they are heavier than your weight. Cleaning them is easy but moving them around while cleaning is tough.
  • Not to mention, the price which you have to invest to have it at your mini GYM, they are expensive, and you cannot get them at an affordable price.

We have pointed out few disadvantages you have to put up with the Leg Press machine every day. Also checkout the Video tutorial by


If you have any questions, then you can comment below to talk to our experts for suggestions and expert advice.

What Does Water Do To Muscle?

Before you say, “yeah, yeah, yeah I know to drink 8 cups a day and live until a hundred. Boring, heard it all before” and close the page… your best bet would be to read on, for what you are about to learn may indeed not only broaden your circle of knowledge, but save your life.

I feel like the end of June is the perfect time to bring the topic of “water” to the attention of my fellow athletes.

We all heard stories of dehydration. Temperature climbs over a hundred. A senior citizen is taken to the emergency room due to a heat stroke. An overeager jogger collapses experiencing muscle spasms while exercising. These stories go on and on.

I have to say that the majority of Martial Arts instructors do not have degrees in Exercise Physiology. What they do have is tradition. We can only hope that the tradition they follow is safe. For instance, when I was a student, my master never allowed his students to drink water. He would turn on the fan, and spray the water on every student, yet would not allow us to actually consume it. It was considered as “lack of self discipline” to drink during a workout session. I guess marathon runners dont have any discipline, for all I know.

The fact is that a properly hydrated body can withstand a workout session 30-45 minutes in length without water. After that it must be hydrated. Yes, we all heard about the Special Operation Forces; they workout the whole day and dont eat or drink. That may be true, but this type of training doesnt last long. Few days, a week at most. However, most of us are not training for special missions (although we sure do wish we were). We want to know how to defend ourselves, or win a tournament. Going for a long time without water, is not a requirement for us.

Lets look at some facts. I am not trying to bring back H.S. biology class. Just want to give you some general ideas. An average human body is 80% water. Muscles however are 75% water. The fact is that muscles loose elasticity with diminishing water content. They get tight and if nothing is done, spasms might develop.

Martial Artists happens to be on the higher end of the water loss, as compared to other athletes. Our sport is highly aerobic, thus highly heat producing. When sweat is excreted to cool the body, water is lost. Lets not forget about exercise metabolism. Fat is burned, sugar is burned, and protein is converted. Metabolic products are produced. Some are very toxic. If they are to sit in a body for too long, illness can develop. Our bodies try to prevent it from happening. Toxic metabolites are quickly diluted and excreted. There goes water loss through the kidneys.

Oh, and lets not forget about shouting. Most martial arts styles yell, like there is no tomorrow. There goes water loss, and a lot of it. Lungs facilitate water loss, just as much as the next guy. Who is kia- ing now? Dont take my word for it. Remember what happens when you speak a lot? Long speeches make the throat mouth and lips dry. Thats what most of us notice, but the train doesnt stop there. To hydrate those areas, water is drawn out of the muscles. No wonder your performance suffers. Remember drinking water is not only necessary to keep the mouth moist, but everything else as well.

It is safe to say that most people are dehydrated but dont even know it. Thirst is not the fist signal of dehydration. It may not even be the second. So if you do experience thirst, watch out.

Here are some very common symptoms of dehydration:

Digestive discomfort

As a matter of fact, some experts related dehydration to more serious conditions, such as:


If you want to know more, feel free to do some research.

Remember an elder person, will experience these symptoms more than a youngster, even if the level of dehydration is the same.

If after reading this you decide to drink more water. Remember pure water is the best choice. Go for bottled or filtered variety. If you are active 10-12 glasses will serve you right.


Heard about athletic drinks? To replace expensive and artificial re-hydration beverages, try this:

Into a litter of water add sea salt and raw organic dehydrated cane juice. These substances are the most natural and pure sources of salt and sugar. They are not refined and contain many useful vitamins and minerals. The pureness of this substances, minimizes the negative effects of salt and sugar that we are used to hear about. Experiment with taste. Besides replenishing nutrients lost while sweating, this drink helps to prevent water loss, and facilitates water retention in your cells.

Try this for a few weeks as a supplementation to your ElasticSteel program, and you may be marveled by the results.

Best Wishes,

ElasticSteel – Method of Athletic Conditioning
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The statements put force in this newsletter had not been evaluated by the FDA or the Main Stream Medical Community and is for investigative and informational purposes only. It is not intended to diagnose, treat, cure or prevent any disease. Before trying anything suggested in this and future newsletters, Paul Zaichik, and its Affiliates, urge you to seek the advice of a Physician.

Paul Zaichik is the founder of the Elastic Steel method of Athletic conditioning. He transformed many Eastern European Stretching and Gymnastic techniques to meet the needs of the modern martial artists. More and more students are practicing Paul’s techniques, acquiring great strength and flexibility in return.

Studying Exercise Science and Nutrition on the Undergraduate and Graduate level, Paul kept experimenting, combining the modern research with his own experience. Over the years Paul had developed many techniques, to meet individual needs of his students. Collectively those techniques became know as ElasticSteel.

Body Building Benefits

Success came to me at an early age. However, it did not come without a price. Bodybuilding found me; I did not go looking for it. At seventeen I knew nothing about weights, eating right, let alone having any sort of discipline. Here are a few things I learned along the way that I believe it takes to make a champion in your own

Deep inside you only need a small amount of HOPE to get you to the next day. In the beginning of my career that’s all I had.


Confidence can grow inside. If you don’t have it, take your ego out of it and sooner or later bodybuilding will give it to you. Whether it comes from you or someone else, you really have to belief. For me, I had two friends that believed in my first, then after a while they began to rub off on me.

Pure Motives:

Have pure motives of being healthy versus just looking good. If you have desires to truly feel better health wise and about your self, then you will have more motivation in the down times. Early on, I started to feel the benefits both physically and emotionally of what bodybuilding was doing to me.

Here are some common mistakes people make that keep them from being Champions!

1. Egos: In many ways most people allow their egos to defeat them and get in the way of the full potential. You might not get this but, bodybuilding is NOT about you! Lose it, or keep on losing in life.

2. Afraid of Change: Most thinks their way works best. Wrong! Bodybuilding is an art. Art is subjective. Each person is different. The minute you think you know everything is the time you should give it up.

3. Ashamed to ask for help: The smartest thing I did when I was first started bodybuilding and competing was to ask for help. Knowledge is power when you adapt it to your personality. You are not living up to your potential if your pride is in the way.

4. No goal of mission. If you are just going to the gym to go, you are not being smart in your training. Map out your training one year in advance. Having purpose promotes focus.

5. The more is better trap. The more you do the bigger and leaner you will be. NOT! Work smart and efficient rather than long and hard. The smartest thing I ever did was set a time frame to my workouts.

6. Off season blues. People slack off after an event of competition. You should be in it for life. You should be sold out to exercise. If you are not, and only train when you are getting ready to compete, you are in the sport for the wrong reasons. Forget it; you will never be a champion. Champions are sold out!

What ever your goals are or level you are at, remember what bodybuilding truly is about. What is truly is about are not what you see, but what you feel. Yes, being a Champion comes with a price. But what price would you pay for the freedom to live your life with confidence.

Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today!

Physical Preparedness

Much has been demonstrated in regards to the efficacy of integrating various training methods into the training programs of high school athletes and power development/strength athletes in general.

What has failed to have been demonstrated in many instances, however, is sound and logical judgment in making the determination as to what means and methods of training should be optimally employed. An unfortunate observation which may be made in far too many high school weight rooms in America is the instance of athletes performing cleans, squats, deadlifts, rows, overhead and bench presses, etc., with such skill-less technique that it would appear as if they are attempting to perform the lifts while heavily intoxicated. Subsequently, the all too common scenario is that the strong athletes develop unbalanced strength levels through faulty motor patterns, while the weak and uncoordinated athlete compounds their lack of physical preparedness. In view of this unfortunate circumstance, it is no coincidence why many college and professional level strength coaches are faced with training many athletes who must be rebuilt from the ground up. Accordingly, it is the responsibility of the coach, and no one else, to assign appropriate training methods based upon each athlete’s level of physical preparedness.

Prior to determining which method of organizing training is to be employed, the coach must first evaluate the athletes’ level of physical preparedness. The results from this evaluation will allow the coach to classify the athletes according to their level of physical preparedness and initiate appropriate training methods.

A simple and effective testing battery, consisting of various bodyweight calisthenics, may be employed in an effort to identify the following motor abilities:

  • Muscular coordination
  • Local muscular endurance
  • Relative strength
  • Core strength
  • Work capacity
  • Dynamic flexibility
  • Mobility

The coach may construct any tests which he/she feels are suitable for evaluating the motor skills listed above. At the high school level, calisthenic drills will tend to prove very useful as most young athletes have not been lifting weights for any appreciable amount of time.

Following is an example of a minimum requirement test for assessing whether or not a high school athlete is sufficiently prepared to engage in weight training.

Exercise – Repetitions:

  • Push ups in 2 minutes – 60
  • Sit ups in 2 minutes – 60
  • Pull ups – 10
  • Dips – 15
  • Inverted Row – 10
  • Bodyweight Full Squat – 50
  • Walking Lunge – 60m
  • Back Raise – 20

In view of this sample test, the coach would monitor not only the amount of repetitions but the athlete’s mechanics as they perform the various drills. The technical execution of the various drills will provide the coach with a substantial amount of information in regards to the athletes’ levels of physical preparedness.

The athletes test performance will allow the coach to accurately address the developmental requirements of each individual on the team based upon their level of classification.

For example: Most high school athletes who are capable of performing 70 push ups, 20 dips and 8 pull ups are more sufficiently prepared to perform upper body weight training than athletes who are only capable of performing 20 push ups, 6 dips, and 1 or 2 pull ups. Additionally, most high school athletes who are capable of performing over 50 full body weight squats (heels remaining on the floor, knees apart, and flat back/upright torso) are more sufficiently prepared to perform barbell squats than athletes who are unable to satisfy this requirement.

The number of classifications, due to logistical considerations, will depend on the size of the team. Accordingly, once the coach has placed each athlete in a group of other athletes with comparable physical preparedness, the coach may then conduct the concurrent training of multiple skill groups in a single workout. This will ensure that athletes are engaging in training methods which are appropriate relative to their levels of physical preparedness.

Once an athlete has received their level of classification he or she may then utilize the training methods which the coach has designated to be appropriate relative to their classification. Athletes who test poorly on calisthenic drills will benefit from workouts which consist of a predominance of bodyweight exercise. Alternatively, athletes who pass marginally will benefit from workouts which consist of a hybrid of bodyweight and externally resisted exercise. Lastly, athletes who pass easily will tend to benefit from workouts which consist of a predominance of externally resisted exercise.

By conducting periodic test days (e.g., every 8 weeks) the coach will have the opportunity to re-evaluate and re-classify the athletes according to their newly developed levels of physical preparedness. This systematic approach to training and evaluation will accelerate the athletic development of each athlete on the team.

There is a reason why many collegiate and even professional level athletes in the U.S. either possess disproportionate levels of physical preparedness, or are riddled with injuries at a relatively young age; the reason, in many instances, is that the training which these athletes are subjected to during college, and prior, is entirely inappropriate. Thus, at the high school level, at the latest, there exists a tremendous responsibility and opportunity to set the stage for a long, healthy, and productive athletic career for the athletes who are determined to go the distance.

Understanding Nutrition and Diet for Health

With the release of the new dietary guidelines, in the form of the new food pyramid, I still find that many people dont actually understand what nutrition actually means. Because of this, dietary choices can seem overwhelming. Even greater confusion can be generated by prime time news specials which only strive to educate through clever sound-bites and diet fads which lead some to believe that all of their answers are found in one single magic food. So what is nutrition and how can you understand it in a way that helps you apply it to your life and to the benefit of those you know and love? Heres an analogy I have found helpful in teaching those who attend my free Sunday Night Wellness Call.
Your body functions in a manner similar to a car assembly plant. At that plant, a steady stream of new parts, the correct parts and parts in the right ratios to each other are absolutely necessary in order to keep that plant open for business and running smoothly.

What would happen if someone in purchasing forgot to provide that plant with steering wheels? The cars would be almost functional. But because of a single part deficiency, that car would not be able to carry out its intended function.

If this only happened to a few cars, it probably wouldnt be a big deal. You wouldnt see any symptoms of a parts deficiency. But what if that plant had no steering wheels for an entire month? How about year? First the plant would probably close, the community would fail. Good people would move away and the bad elements would most likely take over the town. The lack of balanced parts would eventually lead to dire conditions.

What happens when the cells of your body are missing parts?

You eat to provide your cells with nourishment. Its not just about calories. That nourishment is the collection of parts every cell in your body needs to function properly. You provide your cells with parts and those parts are assembled according to instructions in your DNA to create a variety of finished products. That could include new cells, of which there are many kinds, anti bodies to fight disease, neurotransmitters to carry signals between nerves, and hormones to regulate your body.

So again, there are beneficial raw materials in foods, which our bodies use, and need, to carry out vital cellular functions.

  • These functions keep us alive.
  • These functions combat disease.
  • These functions allow us to heal.

These functions allow our cells to build new cells and all of the other finished materials that are necessary for normal life and optimal health.


Sadly, our food does not contain the nutrients it once had in abundance, so it is necessary to supplement a good diet with quality nutritional supplementation to ensure that our cells do not suffer from a parts deficiency. We should still strive to have a good diet, from as many whole foods as possible, with supplementation being a means to supplement, not substitute, the benefits of a good diet.


How Often Should You Exercise?

Years ago when I was a professional bodybuilder, I fell into the mindset that the more I exercised, the less fat I ate, the better I would look and feel. At the time this seemed like the logical thing to do. And maybe in my mind that was correct. However, from my bodies stand point, this was NOT the thing to do, nor was it healthy.

If you have exercised for any length of time, chances are you too have fallen into this mind trap. If I walk thirty minutes and burn three hundred calories, then I will walk an hour and burn twice as many. If I eat thirty grams of fat a day and lose two pounds, then I will eat ten grams a day and lose four pounds. Unfortunately, it’s not that simple.

While your mind might be able to take that, your body can not. You see this with a lot with people. Out of the blue they just hit a wall. Their bodies all of a sudden just say, “That’s it, I done- no more!” I believe exercising efficiently in less time will do more for you in the long run than trying to do more in the short run.

If you over exercise, your body gets to the point where it just goes through the motions. The only thing you are really doing is satisfying your brain. The muscles shut down, hit plateaus and ache. These are all signs of over doing it. They reality is, which will seem illogical is that the muscles grow and recuperate while they are resting, not during the workouts. This was very hard for me to understand until I worked out for a summer with Brian Silk Mr. Universe. Brian was lifting half the weight in half the time, performing half the exercising I was doing. Obviously I was doing something wrong.

He went on to explain to me just this. The hardest thing for me to do at that time was walk out of the gym when it seemed as though I was only through half my workout. One year later I won the Mr. Michigan Bodybuilding championships.

Here is my point:

Making progress in your exercise program comes down to; working smart not hard, listening to your body, and understanding more exercise is bad for you in the long run. The magic is in this formula: Consistency + variety + efficiency = results!

Discover the common sense way to lose weight with out dieting that the doctor’s DON’T want you to know. Greg Ryan is a best selling author, former employee of Kathy Smith, and high profile fitness expert.