Author: Dr. Steroids

Q. I have been over weight for a number of years due to a combination of lack of exercise and a poor diet, much of which began when I started my office job. Previously I was a pre-school helper, so I was always active, plus had the time to eat more wholesome foods. I only have time to exercise first thing in the morning, or in the evenings, so I am looking for a weight loss workout I can follow to help control my body weight .Plus, any tips for dietary intake for weight loss would be great. I have…

Elaine Ranzatto Quick Facts Name: Elaine Ranzatto Elaine Ranzatto Measurements: Height: 1.67 m Thigh / Quadricips – 59 cm Vasto – 44.5 cm Hip / glute – 97 cm Chest – 49 cm Back – 107 cm Waist – 72 cm How did you get started? Elaine Ranzatto: I was very thin, had difficulty gaining weight and not feel physically beautiful. What led you to begin your transformation? Elaine Ranzatto: After having gone through a serious depression, my therapist at the time detected a low esteem because of my dissatisfaction with my body. I decided to hire a Personal Trainer…

With the ever increasing “body perfect” popular culture more and more people are deciding to take steps to shape a more aesthetically pleasing body for themselves, yet many fail. Losing fat should be simple, yet many people seem to fail at reducing fat in a healthy and sustainable manner. We thought it would be a good idea to have a list of five simple steps anyone can take which will aid in their steps to loose fat. #1 Starving yourself is counterproductive For anybody with limited knowledge in nutrition and fitness, dieting seems to involve a rapid decrease in food…

Exercising can profoundly improve both physical and mental health, but it is important we exercise safely as there can be a real risk of injury or harm. In this article we outline various safety tips which should reduce the risk of injury and accidents when exercising, and we have split these into cardiovascular and weight training based activities. It is easy to forget these tips after a while, but sadly it is when we cut corners and become a little too self confident that we will experience hazard situations in the gym. Some of these tips may be obvious, but…

Bench pressing is usually considered the bread and butter of chest training. It is un-doubtfully one of the most effective upper body exercises for bodybuilders and strength athletes, and hence is widely used among the majority of weight trainers. The bench press itself can be performed in a number of ways however; an array of angles can be used to differ the stimulus, and the apparatus used can differ with the popular methods being the barbell, dumbbells and machine press. The barbell and dumbbell variations would be considered the most logical choices, so we will examine if one should be…

On this web site we try to encourage the use of large compound exercises for most weight training routines. The logic is simple; an exercise such as the bench press targets the chest, triceps and shoulders very effectively. A bent over row works the major back muscles as well as the arm flexors. With a single exercise we can work a high number of muscles with a great level of intensity, therefore leading to greater gains in a shorter period of time. But, we must be aware that many trainers begin training to enhance their aesthetics. The midsection, forearms, and…

A training partner can be a great asset. Training with someone else can be great for motivation, not to mention the saving on petrol when you share lifts (in the car, not in the gym!), assuming of course you both drive. There is also the opportunity to increase the intensity of your training with advanced training techniques such as forced reps, drop sets and negatives, which are easier to perform with a training partner at hand. It is also very assuring if your training partner is a good spotter, allowing you to push yourself to the limit whilst they are…

Working out with no equipment is not ideal, but sometimes necessary if you are travelling or unable to get to the gym. Some muscle groups are hard to target without equipment, such as the back, but there are a handful of exercises which do exercise large muscle groups without the need for training equipment. These exercises would be ideal choices for when you are travelling due to work and unable to attend a gym. Push ups Push ups are a popular bodyweight exercise for targeting the upper body. The chest, triceps and shoulders are stressed from the push up and…

Many people consider 8-12 repetitions the best choice for inducing muscle growth. Arguably such a stance is correct; as such a moderate repetition range has been shown to favour the induction of beneficial hormonal release and muscle damage to a greater degree compared to lower and higher repetition ranges. The problem many trainees face after training for a long period of time is the tendency to get into a rut or “plateau”, as the body becomes accustom to the long applied repetition range. In such a case it may be worthwhile introducing a new repetition scheme into your training, such…

So you want to lose weight. But did you know there are two types of body fat? There is subcutaneous fat which is just below the skin, and visceral fat, which surrounds the internal organs. Visceral fat is the more dangerous of the two and harder to lose. You can easily see visceral fat on most people. It is the protruding belly, known as a “Beer Belly” or “Pot Belly” on men. The medical term is panniculus or pannus. The flab extends over the belt and eliminates the waistline. This results in wearing the belt under a massive bulge. You…