Jul 27, 2007

Ab Rocker: The Worst Abs Exercise

According to a study at the Biomechanics Lab at San Diego State University, Ab Rocker by Body by Jake is the worst ab exercise . The study measured muscle stimulation (measured with EMG) in the rectus abdominus (the long, flat muscle extending the length of the front of the abdomen) and the internal and external obliques (the long, flat muscles extending along the sides of the abdomen at an angle) while using various abs exercise equipment.

The best for rectus abdominus is the bicycle maneuver, while captain's chair is best for the obliques.

Your Buddies and Your Weight

Obesity is contagious, according to new research published in the New Englad Journal of Medicine. In an analysis involving 12 thousand people, the study found out that when a person gains weight, his close friends also tend to pack more lard around the waist - people are more likyly to become obese by 57% when a friend becomes one.

This does not mean that people should start avoiding fat friends, as the same holds true for weight loss too, and, as the lead researcher had emphasized, having friends are good for one's well being too.

Fake Viagras from China

It seems that we haven't got the last bits of news about fake and unsafe food and medicines from China. Its been reported today that Chinese police have seized more than 18,000 fake Viagra pills in a raid conducted in the Zheijang province.

Aside from the ersatz blue pills, the police also confiscated bootleg bird flu, impotence and malaria drugs from counterfeiters.

The fake drugs are being sold in 18 countries, including the United States and the Netherlands.

Jul 24, 2007

Sodas & Health Risks

Researchers from the Boston University School of Medicine have found out that sodas - sugar-sweetened and the diet variety - are also risk factors for heart disease and diabetes.

According to the study, adults who drink one or more sodas per day have a 50% higher risk of metabolic syndrome - risk factors that include excessive fat around the waist, high blood pressure and low levels of good cholesterol. They also have a 31% higher risk of becoming obese.

Jul 23, 2007

How to Properly Measure Body Parts

Establishing a baseline is necessary for tracking progress, hence the need for properly measuring body parts, such as bicep circumference.

Jul 21, 2007

Jul 20, 2007

Chinese Food Products Banned in the Philippines

The Philippine Bureau of Food and Drugs Administration has banned the sale of several Chinese-made food stuff - including White Rabbit Cream Candy, Bairong grape biscuits and Yong Kang Foods Grape Biscuit - after the foodstuff were found to contain traces of formaldehyde, the chemical use for embalming.

The government agency has advised the public from consuming the aforementioned products until further notice. This incident followed the rash of scandals that plagued China's food exports, many of which were found to contain harmful substances.

On a personal note, this is quite disappointing, as I love the candy since my childhood days.

Jul 16, 2007

How to Do Chin-ups

Biceps Workout

Most bicep exercises involve 'pulling' - curling your hand towards your shoulders as in bicep curls. Moves sych as wrist curls - to work your forearms - can also be incorporated in the exercise. These exercises can be done with any type of resistance--dumbbells, barbell, resistance bands, cables or a machine.

Jul 14, 2007

Total Workout

Mark Wahlberg shows how

Jul 12, 2007

Leg Extensions and Quads

Leg extensions are good workout for quads

Why Guys Should Avoid Steroids Use

The Reason to Be Fit

Women are more attracted to muscled men, a study conducted by UCLA scientists have found out. According to the study, young muscled men are more likely to have partners than scrawny men.

Jul 10, 2007

Ab Knee Raise

Another set of exercise for the abs

Sausages May Cause Cancer

The European Food Safety Authority has considered an additive for some sausages and burgers - the coloring E128 or Reg 2G - as a safety concern because the substance may cause cancer.

More here

Jul 7, 2007

Dark Chocolate & Blood Pressure

A study published in the Journal of American Medical Association has found out that chocolate, in moderate amounts, can help lower blood pressure. The study from Germany says that eating 6 grams of dark chocolate a day helps reduce the risk of cardiovascular disease.

Seated Leg Raise

A variation of the leg raise.

Hanging Leg Raise

Hanging leg raises is a great way for working out the abs, and other muscles as well, such as the lats

Jul 5, 2007

Bench Press and Preacher Curls

Ten Most Effective Abs Exercises

According to the American Council on Exercise, these are the Ten Most Effective Abs Exercises:

1. Bicycle Exercise
2. Captain's Chair
3. Exercise Ball Crunch
4. Vertical Leg Crunch
5. Torso Track
6. Long Arm Crunch
7. Reverse Crunch
8. Full Vertical Crunch
9. Ab Rocker
10. Plank on Elbows and Toes


Jul 4, 2007

Health Fact: Chromium

Chromium, a trace mineral, is essential for normal protein, fat and carbohydrate metabolism - helping turn protein into muscle and sugar into energy. Chromium also helps in regulating insulin, a sugar-regulating hormone.

Jul 3, 2007

Bench Press

The bench press is a form of weightlifting which primarily focuses on the development of the pectoral or chest muscles. The lifter lies on his/her back on a bench while pushing up and lowering down a weighted bar directly above the chest. While the exercise is primarily intended for the development of the chest, or pectoral muscles, it also helps develop the anterior deltoids, serratus anterior, coracobrachialis, as well as the triceps. (Wikipedia)

Dumbbell Flyes

Dumbbell flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle while using a dumbbell. Flies are used to work the muscles of the upper body, such as chest.

Exercises for Biceps

These are the exercises for biceps:

Concentration Curls
Alternate Incline Dumbbell Curl
Alternate Hammer Curl
Barbell Curl
Barbell Curls Lying Against An Incline
Cable Hammer Curls - Rope Attachment
Cable Preacher Curl
Close-Grip Standing Barbell Curl


Swimming is an excellent form of exercise. Because the density of the human body is approximately similar to that of water, the body is supported by the water and less stress is therefore placed on joints and bones.

Swimming is primarily an aerobic exercise due to the long exercise time, requiring a constant oxygen supply to the muscles, except for short sprints where the muscles work anaerobically. As with most aerobic exercise it is believed to reduce the harmful effects of stress.



Pull-ups are upper body compound pulling exercises where the body is suspended by extended arms, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand grip - targeting mainly the Latissimus Dorsi muscle in the back.


Welcome to Lean and Fit Lads

Hi everyone and welcome to Lean & Fit Lads, a blog dedicated to living the lean and fit lifestyle. This blog will cover everything related to having a lean, healthy physique - from tips on exercise to diet hints.

I hope that this blog will serve as an inspiration to the guys out there, and I thank you for supporting it.