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Category Archives: Fitness

Exercises For Stronger Shoulders

1. The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries.

Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.

2. External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight.

Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury.

Whether you choose to use a resistance band or a set of dumbbells get this exercise in two to three times weekly.

3. Cable Lateral Raises. Cable lateral raises are the next exercises to add to a well-balanced shoulder routine. The beautiful thing about cable exercises is they are going to apply constant tension to the muscles as you go about the training, helping you gain much more strength.

This exercise is also an isolation movement, so is ideal for hitting the lateral delts on their own. Use it towards the end of your workout session when your shoulders are reaching the final point of fatigue.

4. Dumbbell Shoulder Press. Finally, the dumbbell shoulder press is the last exercise you may add to your workout protocol. This one can be swapped on and off with the barbell shoulder press as they both are very similar movement patterns.

The dumbbell shoulder press does require more stabilization, however, so for that reason; it will work the abs as well as the muscle fibers deep within the shoulder joint. You may find you have to use a slightly lighter weight with this exercise, but realize this is normal and does not mean you have lost strength.

Make Fitness A Habit

One of the most excellent ways to make fitness a habit is to select activities that are enjoyable. Finding something that offers a lot of enjoyment can be a challenge, but just the once you have found something for which you are fanatical, it is easy to get attached to it. You do not necessitate sticking with the similar activity all the time. There is nothing incorrect with making swimming, dancing, walking, and other activities all part of your fitness schedule. Keeping things innovative is a great way to make fitness enjoyable.

If you work sincerely to get out there and exercise, you should reward your sincere and hard efforts. Occasionally looking and feeling great is reward enough, however, you deserve to credit your assurance to health and fitness. It is an achievement if you stick with an exercise arrangement, so make sure you admit your sincere work once in a while. Consider helping yourself to something fitness related plan on your commitment to fitness. Enrolling in a new-fangled exercise class or buying some innovative fitness equipment is a great way to remain encouraged.

Sometimes the finest way to stay encouraged and stick with a fitness plan is to share your enthusiasm with others. Find a buddy who also desires to add fitness to their lifestyle and find things you can carry out mutually. If you are both high-spirited individuals, exercise it to keep your feeling determined. Those who are not high-spirited can still encourage one another by setting shared ambitions and making arrangements to work out jointly.

A big blunder most people make when improving fitness is to execute the whole lot at once. This is a blunder for the reason that you burn out on the novel things you are doing. Some people make a decision to revamp their lives and start on eating differently, working out, and trying to develop into an all-around healthier person all straight away. You identify yourself best; however, make sure you are not taking on too much all immediately. Small changes over time frequently last longer than comprehensive changes in a short period of time.

Type of Squat

1. The Front Squat. If the primary muscle group you want to work is the quads, the front squat is for you. Because the bar will be placed on the front of the body with this one, it is ideal for loading the quad muscles.

The front squat is also one of the more challenging squats, so note it is not going to be an easy one to complete. With the right technique, however, you will see you make excellent progress with it.

Beginners should avoid the front squat and stick to more basic squats like the ones that follow.

2. The Low Bar Back Squat. Next, we have the low bar back squat. This type of squat is ideal for anyone who is hoping to work their glutes, otherwise referred to sometimes as the booty. The low bar back squat is going to load more of the weight on the posterior chain and because the bar is lower on the body, the hamstrings and glutes will be used to drive the movement upward.

The low bar back squat is one where you do not go as low down as with the other squats, so is a good option for those who may be dealing with back pain.

3. The High Bar Back Squat. Next, we come to the high bar squat. The high bar back squat is the most commonly performed squat and one when done correctly, will work the entire lower body quite well. While it does hit the posterior chain primarily, the quads will also be targeted heavily, so do expect to see progress in those muscles.

The main point to remember with the high bar back squat is to lower yourself as low down to the ground as you can as that is what will help work those muscles through the most significant range of motion.

4. The Goblet Squat. Last but not least, we have the goblet squat which is ideal for anyone who does not have access to a squat rack and wants to work on sitting back when they squat. If you typically lean forward too much when squatting, you will likely find the goblet squat helps you correct this to some degree.

The goblet squat is typically done holding a kettlebell or a dumbbell in both hands directly in front of the body.

Health And Yoga

There are many personal yoga for good health teachers who conduct classes to offer personal attention.

You may be very keen to do yoga techniques and the key is enrolling in an ideal yoga class which has a professional yoga trainer who will look into your personal needs.

It is likewise essential that you should understand your goals and objectives and limitations.

The benefits and drawbacks of yoga are well realized, and really little is understood about the yoga trainers.

I mean that for this reason, prior to plunging into yoga for good health classes you have to find the ideal yoga trainer for it is his/her dealing with the yoga exercise( s) that either advantages you or might damage you in the long run.

There are a number of essential elements that you should look for in a yoga instructor.

The trainer needs to at very first look determine whether you are doing the ideal yoga for good health position, and if not he or she must be able to remedy the approach or modify.

It is very important that you inspect the qualifications of the instructor over and over once again, as an incorrect choice may trigger more damage in doing yoga workouts, which the instructor himself might have not known.

Look for a qualified yoga for good health trainer.

You should consider the number of students in your yoga classes that you are going to choose.

A class with less than 30 students is more effective, so that the instructor can offer you personalized attention.

You may sign up for a yoga for good health class on speculative basis so to assess the competence of the yoga trainer prior to deciding on the choice of yoga exercises.

There are different kinds of yoga classes and if you are a newbie in yoga you should search for a beginner’s class.

Do not ever start with advance yoga classes.

You ought to also try to find the kind of yoga classes that are being performed which are suitable for stretching and relaxation.

You need to understand where you want to take yoga classes.

Then you can join a yoga class held at a physical fitness facility, if you are also trying to find physical fitness through yoga for good health.

If you are looking to be a yoga expert yourself then you must search for a location which is entirely devoted to yoga techniques, only, and perhaps teaches the “greater” or psychological health benefits of yoga.

If you are having any physical handicap or respiratory issue it is a good idea to get yourself clinically examined to see if you’ll be okay with the exercises.

Tricks Keep Fit at the Office

1. Alternate Sitting and Standing
Instead of just keeping your body idle, why not sit and stand at different times of the day! This keeps the blood flowing all-throughout your body! Did you know that just standing up burns fat? If you’re not typing or reading from a screen, try stretching your legs and stand up to take that call or brainstorm on your feet. Some people who’ve tried it say it keeps them more alert and responsive while working!

2. Try Walking Meetings
You don’t have to be alone in keeping fit at the office! Encourage your co-workers to join you in having a meeting while walking! It doesn’t have to be that long, just going down to the nearest store for coffee or a snack is enough. Exercise your mind and body by moving your legs to get the blood pumping while absorbing sunlight for some vitamin D to give skin that natural glow and stay awake.

3. Strengthen Calves
Feel like your feet are turning into cement? Try pointing your toes while sitting down or standing up! Not only will it stretch your toes and crack some knots, but it will also strengthen your feet and calves to keep it firm. It will relax your lower body and ready your legs ready for your walk to the car or even straight home! Do this as often as you like stretch some muscles and give better leg definition.

Squats Versus Deadlifts

Which should you choose? Which exercise will give you the best results for your time invested? Let us take a look at this comparison…

1. Quad Focus. If you are hoping to strengthen your quads first and foremost, you will want to opt for a squat focus as often as you can. Focussing on squats will naturally mean you will hit the quads primarily, with your hamstrings and glutes coming in second.

While both compound exercises will hit the whole body when one is the priority you have to consider which one is going to be worked mostly in each movement you do.

2. Posterior Chain Focus. If, on the other hand, you want to work on the posterior chain, deadlifts should be your go-to. You will feel yourself hitting the back, glutes, and hamstrings in every deadlift you complete.

Points to keep in mind…

Injury Risk. You will need to think carefully about your current injury status and any risks you may have for injury. Do you work in an occupation where you are at risk for specific injuries? If so, select the exercises in your workout accordingly.

Deadlifts put you at a higher risk for low back injuries while squats will put you at a higher risk for knee injuries. If you suffer pain in either of these areas, be mindful when doing these exercises.

Cardiovascular Fitness. If you want to boost your cardiovascular fitness level, squats for most people are what will do this best. You will move through a broader range of motion when doing the squat: you will engage your heart more.

Also, you can get your heart rate up quite high by doing a set of 100 bodyweight squats, but if you were to do a set of a 100 lightweight deadlifts, you would likely not feel the same.

To get your heart rate up on deadlifts, you typically have to be lifting more weight.

Calorie Burn. Finally, regarding overall calorie burn, squats will come out slightly ahead because you move through a broader range of motion with this exercise and, therefore, burn more calories with every inch of the movement pattern.

All in all, both exercises will come reasonably close regarding total calorie burn, so it is not wise to choose one over the other based on this.

There are the main points to think about when setting up your workout plan. Ideally, you will include squats and deadlifts in your program for optimal results.

Tricks Fix Bad Posture

To fix bad posture one of the number one methods is to just stand up straight. That’s right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve.

To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction.

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way how to fix bad posture problem would be working to strengthen the rhomboids twice as much as the chest and lats.

Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness.

A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the lats hang off of a pull up bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weakened by the position that your hips are in, and are unable to pull the hips into the proper alignment.

Common Mistakes When Gymming

Thinking you need to be in the gym every day (or need to do cardio every day)

You do not need to be in the gym 7 days a week to reach your desired fitness goals.

Most people make great results with only 3 days in the gym (as long as they are putting in the necessary work). However, if you like being in the gym 7 days a week and it isn’t a problem for you, then go 7 days a week. It’s just that sometimes people force themselves in the gym when they know for a fact that they don’t want to be there because they’re too tired from all of the other gym days, which will just create an unhealthy habit. Or maybe they just don’t have the time but continue to tell themselves that they “need” to make it to the gym, which is just going to continue to stress them out because they missed that extra day that they “planned” on going.

As for cardio, if you’re doing it every day for pure enjoyment, please continue doing so. However, if you’ve created this thought that the more cardio that you do in a week, the better and faster the results you’ll get, you’ll be disappointed. VERY disappointed. Not only due to the fact that you’re putting in a shit ton of time doing cardio and hate every second of it, but the fact that cardio isn’t the best option for fat loss. You’d be better off using that time to design a better diet to suit your lifestyle and fitness goal while using a combo of weight lifting and conditioning instead of cardio to cut back on the time that you spend at the gym and improve your results.

Plus, our bodies are pretty amazing at adapting to stressors (cardio, lifting weights, etc… ). So if you’re continuously doing cardio for long periods of time, multiple times per week, you’ll adapt and become more efficient at it.

What does that mean?

Well, if you started off doing 50 mins of normal steady state cardio burning 200 calories (this isn’t accurate, it’s just an example), your body will become “better” at doing cardio and will burn less calories for the same amount of cardio. This is quite annoying because your goal is to burn calories, right? So you’ll have to do more to burn what you used to. By utilizing a weight lifting program with conditioning, there are multiple ways to change the stressor (increase weight, reps, sets, decrease rest, etc… ) so that the body doesn’t adapt and become as “energy-efficient” when compared to regular low intensity cardio.

Being afraid of gaining muscle or getting “too big”

Increasing muscle mass and decreasing fat mass is what everyone raves about. They just don’t know it.

This creates what some call, “toned, curved, lean, etc… “

In order to increase muscle mass, you must lift weights. You must also increase the amount of work you do over time.

Increasing work can be done by increasing the weights you are lifting, increasing the total amount of reps you are performing (by increasing reps per set or keeping reps the same and increasing the number of sets), or a mixture of both.

Ex)

3 sets of 10 with 100 lbs

We can increase the amount of work we are doing with these 3 options (colored in red):

3×10 with 105lbs = 3,150lbs
3×12 with 100lbs = 3,600lbs
4×10 with 100lbs = 4,000lbs
If the goal is to build more muscle, I would personally choose the 4×10 option due to more overall reps and work being done. However, if you’re pressed for time, I would suggest options 1 or 2.

By increasing the overall work you can do (we refer to this as “volume” = the poundage in the example above) the more energy (calories) you will expend. You will also expend more calories at rest with more muscle mass compared to if you had less muscle mass.

More calories will be spent to feed more muscle mass and do more work. You will be able to consume a higher amount of calories while dieting for fat loss compared to someone who isn’t lifting weights or doing a good amount of work. Would you complain about eating more food while leaning out?

“Getting too big”

First off, you need to put in some serious dedication towards training, programming, and dieting in order to get big. Most general gym-goers don’t have the desire to put in the amount of mental and physical work to get “too big”. But then again, everyone has their own idea of what “too big” is.

So I’ll just say this:

If you think you are getting “too big”, all you have to do is back off the gym a little or eat a little less. You’re not going to get stuck with huge muscles.

Doing exercises to lose fat in specific areas

You want your abs to show.

You want the underside of your arm to not be as flabby.

You want your love handles to go away.

You want definition in your thighs.

“We get it, you want to lean out.”

Doing crunches isn’t going to make your abs show.

Doing tricep extensions won’t reduce the flab under your arms. (That’s a mixture of your tricep muscle hanging with some fat covering it, so it’ll never fully go away)

Wrapping a waist trainer won’t reduce the fat around your love handles. (But it’ll temporarily cause you to look thinner)

Leg extensions won’t define your thighs. (We’ll it kind of will because it will build quad muscles)

You cannot target certain areas in the body to lose fat mass, unless you get liposuction. Please do not go that route.

I need you to get creative for a second and imagine fat as a giant single cell that is surrounding your body (this is just an example). There are certain areas of the human body that store more fat than others. For example, we tend to store more fat in our midsections compared to our calves. So there may be 1 inch of fat at the calves but 2-3 inches of fat in the midsection. When we lose fat, that whole single fat cell gets a little smaller. You cannot target where it gets smaller, it just gets smaller all over. So now you might have ½ inch of fat at the calves but 2 inches of fat still at the midsection.

YOU CANNOT DO ANYTHING ABOUT THIS. So it’s best to just keep doing what your are doing by hitting the gym and stop worrying about targeting specific body parts for fat loss.

Getting Started With Jogging

1. Brisk Walk First. Before you start jogging, you will want to ensure you build a strong cardiovascular base. Making a strong base will help ease you into jogging without it feeling too uncomfortable.

Your solution? Brisk walk. When you can walk briskly for at least 30 minutes at a time, then you know you are ready to begin jogging.

2. Alternate Jogging With Walking. As you start jogging, you will want to alternate jogging with walking. Do not think you need to jog for 10 minutes out of the gates when you first start. You do not need to do this.

Try jogging for just 30 seconds and then walk for 2 minutes. Repeat this ten times. That will give you five straight minutes of jogging total. Then once you are comfortable with that, start jogging for one minute straight and walking for two. Do this ten times.

From there, start decreasing the rest time. Jog for a minute and then rest for one minute. After that is comfortable, jog for one minute and rest for 30 seconds. Once you can do this ten times or more, you are ready to start jogging straight.

3. Take Three Days Off Each Week – Minimum. As you begin doing longer jogging intervals, you want to make sure you are putting enough rest in the equation as well. Enough rest means taking at least three days off each week. Ideally, in the beginning, you will want to have one day off after each day you jog. Taking a day off will give your joints a chance to heal and all your tendons and ligaments a chance to recover without being overworked.

Stretch and relax on those days. Consider some cross training like weight lifting.

4. Start Slow With Steady Jogging. Now, slowly start your jogging. You should be able to jog 10 minutes straight at this point, so focus on increasing your total time from here. Add a minute every session you do until you reach the 20-minute mark. Then take a few extra days off. From there, keep doing the same. Add another minute. Once you are at 30 minutes, take a full week off. If you want to go on increasing your jogging intervals, do so, but make sure you are balancing your rest time with your work time.

Keep in mind once you get to the point of doing 30 to 60 minutes of running straight, you will now be ready to look into going on a formal running plan if that is what you wish to do.

Get Fit Without Hitting The Gym

1. Hike. Consider going out on a Saturday you don’t have anything going on and taking a long hike around the neighborhood. Or, head out to a hiking trail and get away from it all. Even better!

2. Plant a garden. Don’t underestimate how many calories you can burn doing yard work. Whether you chose to plant flowers or mow your grass, you will burn fat while improving the look of your yard.

3. Go swimming. Swimming is a significant calorie burning activity for the entire body and is great fun as well. Take your kids out for a day at the pool.

4. Walk and talk. Next time a friend calls to get together, consider going for a walk and catching up rather than going somewhere to sit. It is a fast and easy way to boost your calorie burn.

5. Turn up the music and dance. Few activities burn calories like dancing, so give this a try next time you are stuck inside and need some exercise. As an added benefit, this is one of the top ways to boost your mood as well.

6. Do a deep clean. Every so often, set an afternoon aside to do some deep cleaning in your house. A few hours of this – really getting down and scrubbing will work almost every muscle in your body. Book a massage for yourself afterward as a reward for all your hard work.

7. Get some stretching in. Do not overlook the importance of stretching. Get some stretching in every day. It takes 10 minutes and can be done in the comfort of your home. It is a great way to get yourself more mobile.

8. Toss a ball. Finally, if you have a few minutes before or after dinner, go outside and toss a ball back and forth. Do this with your significant other or your kids if you have them. It is a fun activity everyone can do.