Showing posts with label training. Show all posts
Showing posts with label training. Show all posts

Mar 10, 2015

5 Rules of Warming Up: The Truth to More Strength

Yes, really. For your barbell exercises, start with just the bar. This lets you focus on speed and technique, two of the main ingredients in building strength and size. It also fires up your nervous system to push some serious weight without fatiguing your muscles — even world-class powerlifters start with just 45lbs before they set records on the bench press.

The only exception is the deadlift. Why? Because, for most gyms, you need 45lbs plates on each side for the barbell to start at the correct height. At many commercial gyms, 25lbs plates and 35lbs plates are smaller than 45lb ones, which will start your deadlift at a deficit. Also, given how much weight people can pull with a deadlift, 135lbs is a relatively small number anyway.

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Mar 3, 2015

Conquer the City! How to Prepare for the City Challenge Obstacle Race Conquer the City! How to Prepare for the City Challenge Obstacle Race

Are you ready to really see what you've got? The City Challenge Obstacle Race (CCOR) features the most obstacles per mile of any race and features real police cars Challengers can jump over, rope climbs, sand bag carries, cargo nets to climb and more!   Any training intended to prepare a competitor for the CCOR should combine elements of cardio and strength training. Here are five ways you can get ready for the City Challenge Obstacle Race. And don't think the race is just for us guys, it's a perfect opportunity for some friendly competition with your girlfriend. 

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Feb 27, 2015

Stay On Track!

“Buy yourself new exercise clothes, sneakers, or a workout bag,” says Eason. Doing so will prove to yourself that you’re taking your fitness goals seriously. Plus, “not wanting new and/or expensive equipment to go to waste will make you more apt to get off the couch and use it.”


 

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Feb 25, 2015

Five Common Training Mistakes and How to Fix Them

You have to vary reps based on the exercise and what muscles you’re training. Upper-body pressing moves train fast-twitch muscle fibers, so they should mainly be done with lower reps (sets of six to eight). Your leg muscles are designed for endurance, so sets of 12 or more reps are appropriate. 

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Feb 24, 2015

Jay Glazer's Unbreakable Performance Center Workout

Get in a situp position parallel to a wall. Do a traditional situp, but at the top of the motion turn and slap the wall with both hands. Do 10, then turn and repeat on the opposite side. Next, switch your position so your feet are facing the wall. Now do 10 and slap the wall directly in front of you. Repeat these 30 situps before each cluster. 

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4 Ways to Totally Blast Your Traps

Stand holding two dumbbells at your sides. Keep your shoulder blades down and draw your elbows up and back as high as you can, pause, and slowly return to the start position. This hits the whole trap hard, versus the traditional shrug which only gets the upper traps.

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Feb 21, 2015

4 Reasons to Stop Slouching

Constantly holding that extra 20-pound weight forces your neck and back muscles to work overtime. “They become overused and tired,” says Queiros. Then, when you finally relax them (say, at home after work), the muscles tense up and could spasm, causing nasty tension headaches. 

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Feb 20, 2015

10 Workouts That Work Better Than "Cardio" 10 Workouts That Work Better Than "Cardio"

You don't need a treadmill to torch calories. In fact, if your goal is to burn fat, intervals and circuits are essential. Aside from being a quick method to getting in a great workout, intense periods of work with short recovery segments, allow you to keep the workout intensity high while still maintaining form; they're also extremely effective for transforming your physique. Intense circuits also stimulate muscle-building hormones  and put your body in a perfect state to build lean mass. 

The key to making an interval workout is including movements that challenge your entire body in a single exercise. Aim to include at least two exercises back to back before allowing your body to recover. Catch your breath in between rounds, but don’t allow yourself to recover fully before attacking the next set. Include at least a day of rest in between workouts as these intervals are intense, and you'll see results a treadmill could never replicate. To get you started, try these 10 alternatives to traditional cardio.

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Feb 19, 2015

The Top 8 Time-Crunch Moves—Ever

Hold two dumbbells by your shoulders with a neutral grip. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backwards and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart. Drive up and push overhead at the same time. 

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Feb 17, 2015

Get Fit @ Work: The Perfect Lunch-Hour Workout Get Fit @ Work: The Perfect Lunch-Hour Workout

If you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.

DIRECTIONS:

For each exercise, choose a load that allows you 10–15 reps. Set a timer for eight minutes. Alternate sets of “a” and “b” exercises, resting minimally between sets until time is up. On each set, perform two fewer reps than you’re capable of (leave a couple in the tank).

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A Workout Plan for Every Type of Guy A Workout Plan for Every Type of Guy

Old or young, what every man needs is a workout plan tailored to their abilities. Over time, with the right program, you’ll begin to master every move and notice that abdominal V pop.

Whether you’re looking to burn fat, build muscle, or start a new regimen -- simply begin by disciplining your mind, because we’ve compiled a list of workout plans for every man. From the beginner to the devoted gym rat, follow this guide designed to build your best body.   

Looking for a rapid-fat loss solution? The 21-Day Shred, your blueprint to building a rock solid, shredded body is back and better than ever. Get the full plan on your iPhone and iPad devices or download your PDF copy.

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Feb 11, 2015

Learn It!: A Supplement Industry Pioneer Shares Three Rules for Health, Wealth, and Success

Hillman got into the supplement business on the ground floor. It was 1985, and the entrepreneur was already a partner in a gym called LivingWell, and VP of sales for a supplement retailer. He eventually left and teamed up with a new pal, Jeff Compton, a competitive bodybuilder and winner of the 1993 North Carolina state bodybuilding championships, to sell supplements for Vitalabs, a private-label manufacturer.

Their sales were good; but when gyms’ checks for their purchases would bounce, the company would take it out of the pair’s paychecks — and the gig eventually grew frustrating. “I saw a need then for a one-stop shop,” says Hillman, “and that’s when we decided to go out on our own.”

In 1990, most gyms were in the hands of competitive bodybuilders the duo already knew from events. This was before the Internet and big-chain supplement stores and easy-to-order-from catalogs, so gyms had a hard time staying up to date as the supplement market grew. To fill this glaring hole in the marketplace, Hillman and Compton decided to become not sales people but actual distributors — and Europa Sports Products was created. The name came from the Europa gym in Greece, where Hillman worked out on his frequent trips to Europe with Mr. Olympia Lee Haney doing seminars. So the pair started working out of Hillman’s living room — and supplement history was made.

But there were obstacles. Hillman remembers the early days, when the line between legal supplements and illicit performance drugs was still blurry, and many athletes avoided supplements altogether.

“At the [bodybuilding] shows, guys would say they were ‘all-natural’ and didn’t want to take anything.” But as awareness grew, they started expanding their horizons by using egg powders and amino acids to bulk up and speed muscle recovery. Hillman sees the same thing happening today with the functional fitness and CrossFit crowds — who for the most part have avoided nutritional supplements — blowing up into a megamarket for nutritional supplements.

“These guys are starting to realize they need their protein powders and branched-chain amino acids for recovery,” he says, giving as an example Rogue Fitness, the popular CrossFit strength-equipment manufacturer, which didn’t start offering supplements until earlier this year but now sells a wide variety of proteins, energy drinks, vitamins, and sleep enhancers. “All of a sudden we’re setting up at all the regional events for CrossFit,” says Hillman.

As for the next big leap in nutrition, Hillman believes it’ll be something far more surprising — specifically, a supplement in the form of a new protein. “We have enough casein and whey protein today, but it won’t last forever,” he says. The fitness world has gotten the religion of protein in a big way, and demand is rising. Chobani’s decision to add a few grams of whey protein to each container of yogurt will tighten the market all by itself, Hillman says, driving prices higher, so something else is needed. In case you’re wondering, that something else he’s  talking about is bug protein.

“There’s a ‘yuck’ factor,” he says, “but we used to have that same problem with sushi.” And unlike traditional protein supplements, bugs are high in omega-3s and other essential nutrients because they’re ground whole. “They’re the perfect combination of protein and fats because you’re eating the whole thing; but this is going to take a while to go mainstream.”

We’ll agree with him there (and also freak out knowing that he’s probably right about all this, given his track record). But in the meantime, after all his years of experience, Hillman has some great lessons to share about how to become successful in business and in life. Here, his top three pieces of advice.

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The 20 Best Forearm Exercises of All Time The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

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Nine Fitness Classes to Try in 2015 Nine Fitness Classes to Try in 2015

Are you the type of fitness enthusiast who needs a coach, friend or just anyone or anything to motivate you to go the gym? If so, you might find that the environment and structure of a fitness class is exactly what your training regimen has been missing. Whether you sign up for a bunch or just try it once, a fitness class is a great way to add variety to your strength and conditioning routine. Check out these nine trendy and effective fitness classes in 2015 to see what the hype is all about. 



Looking for rapid fat-loss? Download The 21-Day Shred for iPhone or iPad devices. No iOS? Get the PDF.

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Six Steps to a Successful New Routine

First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things -- getting stronger, getting bigger, or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time. The Shred will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts.

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