Friday, October 10, 2014

Tips for a bigger arms

Big chest muscles, 6-pack abs, big biceps & triceps. That’s what most people want. I feel big shoulders, traps & back are more impressive, but to each his own. Here’s how to build bigger arms and increase biceps & triceps size.

Common Mistakes to Avoid: The number 1 mistake is doing endless biceps curls & triceps extensions to build bigger arms. This works at the advanced level, but for beginners it’s inefficient and counterproductive.

1. Curls & Extensions:  Beginners need compound exercises to build overall muscle mass, not isolation exercises. First big picture, then the details.

2.Overtraining Your Arms: Arms are small muscles which you hit on all exercises. You can’t train them 5x/week. Muscles grow when they rest.

3.Neglecting Other Muscles: This will get you out of proportion. Your arms will be too big compared to the rest of your body and you’ll look funny.

4.Not Eating Enough FoodYou’ll never get 18″ biceps if you only weigh 120lbs at 6′. You must gain weight to build bigger arms.


How to Build Bigger Arms. You’ll never have big arms as long as you’re under-weight. No matter how many biceps curls you do. To build bigger arms, increase your overall muscle mass first by getting stronger and eating a lot.

Eat More. Eat every 3 hours. Breakfast, lunch, dinner, post workout & 2 snacks. Eat your stomach full on each meal.

GOMAD. Drink 1 gallon of whole milk a day. This is the fastest way to gain weight.

Get Stronger. Increase your Squat to 1.5x your body-weight for at least 1 rep. Increase your Deadlift to 2x your body-weight for 1 rep.

Rest. Muscles grow when at rest. Give your arms a break, they’re small muscles

Track Progress. Weigh yourself, track your body fat using a fat caliper and measure your flexed arms every 2 weeks. Keep a training log.

Avoid Curls. Increasing your Squat & Deadlift will build your arms faster than biceps curls & triceps extensions. Get stronger and eat more.

Another reason you must focus on getting stronger on Squats and Deadlifts to build bigger arms, is that these work your arms indirectly. Your arms squeeze the bar hard during heavy Squats & Deadlifts. This will make them grow.

Biceps. Pull-ups Chin-ups & Inverted Rows work your biceps. Pull-ups work several muscles at the same time and force you to pull your own weight up. Compare your body-weight with how much you’d curl.
Triceps. Bench Press, Overhead Press & Push-ups work your triceps. Especially the Overhead Press will hit your triceps hard.

Forearms. Deadlifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.



Thursday, October 9, 2014

Running tips for beginners

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.
Regular running can reduce your risk of chronic illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.
This guide is designed to make running a safe and enjoyable experience for beginners, and to provide you with tips on how to stay motivated.
What a 60kg person burns in 30 minutes:
  • running (6mph): 300 calories
  • tennis (singles): 240 calories
  • swimming (slow crawl): 240 calories
  • cycling (12-14mph): 240 calories
  • aerobic dancing: 195 calories
  • fast walking (4mph): 150 calories 
Source: At least five a week, Department of Health, 2004

Before you start

If you feel out of shape, or you're recovering from injury or worried about an existing condition, see your GP before you start running.
If you’ve not been active for a while, you may want to build your fitness levels gently with our guide to walking for healthbefore you move on to running.
Running requires very little equipment, but a good pair of running shoes that suit your foot type will reduce the risk of injury.
There are many types of trainers on the market, so get advice from a specialist running retailer who will assess your foot and find the right shoe for you.
The shoes’ shock absorbers weaken over time, increasing your risk of injury. It’s advisable to replace running shoes every 300 miles (482km).
Plan your runs. Work out when and where (the exact route and time) you're going to run and put it in your diary. That way, it won’t slip your mind.

Starting out

To avoid injury and enjoy the experience, it’s essential to ease yourself into running slowly and increase your pace and distance gradually over several outings.
Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs.
Start walking for an amount of time that feels comfortable (anywhere from 10 to 30 minutes). 
Once you can walk for 30 minutes easily, include some running intervals of one to two minutes into your walking at a speed that feels comfortable.
As time goes on, make the running intervals longer, until you're running for 30 minutes continuously.
Run with your arms and shoulders relaxed, and elbows bent. Keep an upright posture and a smooth running stride, striking the ground with the middle of your foot. For more information on good running technique, read How to run correctly.
Give yourself a few minutes to cool down (to bring your heartbeat back to normal) after each run by walking followed by gently stretching your leg muscles. Try our post-run stretch routine.
Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus.
It’s better to run twice a week, every week, than to run half a dozen times one week and then do no running for the next three weeks.

Staying motivated 


Set yourself a goal
Whatever your level, setting goals is important for staying focused and motivated. Make your goals realistic to avoid becoming demoralised. Training for a race, such as a 5K, or a charity run is a good way to keep going.
Run with a friend
It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run. You'll feel you don't want to let your running partner down, and this will help motivate you. 
Keep a diary
Keep a diary of your runs. Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you’ve improved.
Mix it up
Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances and routes..



Wednesday, October 8, 2014

Top 10 Exercises You Are Doing Wrong

Get the most out of your workouts and avoid injury with these tips for the 10 exercises most frequently performed incorrectly.
From lifting too much weight to poor technique, an incorrectly performed exercise can mean you're not getting the benefits you're looking for, and can even cause pain and damage.
According to a poll of 942 fitness professionals by sports retailer Sweatband.com, top of the list is the bicep curl, followed by stomach crunches and the chest press.
Physiotherapist Nick Sinfield, a back pain specialist, describes the most common exercises done incorrectly and explains how to do them safely and efficiently.
"To maximise the benefits of these exercises, aim to perform them in a slow and controlled manner, going through the full range of motion and lifting within your comfort zone," says Nick.  

Bicep curls

Target: front of the upper arm

The most commonly reported error was people simply trying to lift too much weight, which engages the shoulders and reduces the effort on the biceps.
"If the weight is too heavy, you'll be working the shoulders and not properly targeting your biceps," says Nick. "Your shoulders will hunch forward instead of staying back as you lift the weight, which can cause injury."
He says leaning backwards when lifting too much weight puts a lot of pressure on the lower back, which can also lead to injury.
"To maximise the efficiency of the bicep curl, lift within your comfort zone, keep your back still and straight, and focus the effort on the biceps only. If you can't do the exercise with the correct technique, it means the weight may be too heavy."
How to do a bicep curl correctly:
  • Stand tall with your shoulder blades back and down, and contract your abs.
  • Keep your back, elbows and shoulders still.
  • Curl your arms up until they're in front of your shoulders.


Stomach crunches

Target: abdominals

Common mistakes that reduce the effectiveness of a stomach crunch are tucking the chin into your chest, jerking up into a crunch, raising yourself too high off the floor, and not keeping your abs contracted throughout the exercise.
"All the work should come from the abs, not the neck," says Nick. "If done properly, you should not feel any strain in the neck."
While crunches improve posture, stabilise the core muscles and contribute to a healthy back, doing hundreds of them is probably a waste of time. "No matter how many crunches you do, you won't get a six-pack if your abs are hidden under layers of fat," says Nick.
How to do a crunch correctly:
  • Curl up until your shoulders are about three inches off the floor.
  • Don't tuck your neck into your chest as you rise – imagine a tennis ball between your chin and chest.
  • Contract your abs throughout the exercise.
  • Don't jerk your head off the floor.


Chest press

Target: chest, shoulders and triceps

Failing to keep the shoulders back and down was the most frequently reported mistake with the chest press.
"To perform a chest press correctly and reduce your risk of shoulder injury, you should keep your shoulders back and down throughout the entire movement," says Nick.
The common mistake is to round the shoulders forward and upward as you press, which not only reduces the work on the chest but also puts the shoulders in a vulnerable position.
Nick says there is also a tendency to recruit the legs and buttocks to help with the effort. "Don't contort your body in an effort to lift the weight – if you can't maintain proper form, you're lifting too much," he says.
How to do a chest press correctly:
  • Keep your shoulders back and down.
  • Contract your abs throughout the exercise and keep your neck relaxed.
  • Maintain a natural arch in your lower back – don't let it arch too much.
  • Don't lock your elbows when raising the weight.


Squat lift

Target: thighs, buttocks and lower back

Putting too much pressure on the lower back and not enough leg work were the most commonly observed mistakes with the squat lift.
"Don't round your back," says Nick. "Your spine needs to remain in a neutral position throughout the exercise. All the effort should come from the leg muscles."
To keep your back in the correct position, keep your back straight and contract your core muscles and buttocks. As you lower yourself, imagine sitting back on a chair, and do not let your knees lean over your toes.
"Practice correct technique using a weight lifting bar or squat rack without weights in front of a mirror," says Nick. "When you come to using weights, it's advisable to have someone experienced watch you."
How to do a squat lift correctly:
  • Feet should be shoulder-width apart and slightly turned out.
  • Keep your shoulders back and down and your chest pushed out.
  • Shoulders should remain directly above the hips.
  • Lower yourself as if you were sitting back on a chair.
  • Keep your weight on your heels, not the toes, throughout the movement.
  • Don't let your knees lean over your toes as you lower yourself.


Lat pulldown

Target: back and bicep muscles

Pulling the bar down behind the neck was the most commonly reported issue with the lat pulldown.
"When people perform the lat pulldown behind the neck, they tend to bend their head forward as they bring down the bar, which puts strain on the neck and shoulders," says Nick. "It's safer to bring the bar down in front of your body."
To perform the lat pulldown correctly, lean a little bit back from your hips, bring the shoulder blades back and down, and pull the bar down towards your chest.
"Keep your spine in a neutral position and engage your core muscles throughout the exercise to protect your back," says Nick. "If you find you're arching your back as you pull down, it probably means you're lifting too much."
How to do a lat pulldown correctly:
  • Keep your shoulders back and down.
  • Lean a little bit back from your hips.
  • Pull the bar down towards your chest.
  • Contract your core muscles.
  • Don't arch your back.


The plank

Target: Stomach and back muscles

The plank is an effective exercise for developing your core strength around the spine, but bad form can hurt your shoulders and back.
"The common mistake here is sagging at the hips or raising the bottom too high," says Nick. Raised buttocks or collapsing back are a sign of a weak core. "Either way, you are reducing the effectiveness of the exercise," says Nick.
A collapsing back also puts an excessive amount of pressure on your lower back, which can lead to back pain. "To get the best results, always maintain perfect form," says Nick. "If you lose form during the exercise, it means your muscles are tiring. Stop and have a rest. You can build up how long you do the plank gradually."
How to do the plank correctly:
  • Keep your legs straight and hips raised to create a straight and rigid line from head to toe.
  • Your shoulders should be directly above your elbows.
  • Keep your abs contracted during the exercise.
  • Don't allow your lower back to sink during the exercise.
  • Look down at the floor.


Bent over row

Target: back muscles and biceps

A hunched back was the most common error reported among people doing bent over rows.
"Having a curved spine when doing this exercise puts a lot of pressure on your back and can cause injury," says Nick. "You should maintain a neutral spine throughout the exercise."
To correct this mistake, pull in your core muscles, look ahead of you and keep the chest high. Pull the bar up towards the waist, not the chest. "Pinch your shoulder blades together as you pull the bar towards your waist," says Nick.
To get the full benefits from this move, pull the bar all the way up to the waist just above the belly button, keeping elbows tucked in, and lower the bar by straightening the arms completely.
How to do a bent over row correctly:
  • Bend forward at the waist, keeping your chest high.
  • Bend your knees slightly and keep your back straight.
  • Keep your shoulders back and down.
  • Pull the bar towards your waist, just above the belly button.  


Leg press

Target: thighs and buttocks

Starting with your knees bent right into your chest was the most common mistake with the leg press.
"This starting position is often referred to as 'going too deep' and it puts a lot of pressure on your lower back," says Nick.
In the starting position, your legs should not be bent more than 90 degrees. When you straighten the legs, push through the heels and not the toes to avoid straining the knees. Don't lock your knees when you straighten the legs.
"As you straighten your legs, maintain a neutral spine and keep your neck relaxed," says Nick. "Maintain a neutral spine: don't flatten your lower back against your support."
How to do a leg press correctly:
  • Start with your knees bent at no more than 90 degrees.
  • Straighten your legs by pushing through the heels, not the toes.
  • Don't lock your knees at the top of the move.
  • Maintain your lower back's natural curve – don't flatten your lower back against the support.
  • Keep your neck relaxed and your head pressed against the support.


Leg lifts

Target: abs, hip flexors

The most common mistake observed with leg lifts is allowing the lower back to arch excessively during the lift, which not only strains the back, but makes the move much less effective as an abdominal exercise.
"If you don't keep your back muscles and abs contracted, you're only working your hip flexors," says Nick. "If you're just starting out with this exercise, focus on doing a few while focusing on proper technique," he says. "You can increase the number of repetitions gradually."
To get the most out of this exercise, Nick advises lowering and lifting the legs slowly while keeping the abs under constant contraction and without letting your heels touch the ground. "When you feel your lower back starting to arch, it's time to stop." 
How to do leg lifts correctly:
  • Don't flatten your lower back against the surface – maintain the lower back's natural curve.
  • Keep your head and shoulders pressed against the floor.
  • Your neck should be relaxed.
  • Keep your abs contracted throughout the exercise.


Lunges

Target: thighs and buttocks

Done properly, lunges are a great exercise to improve your core strength, but all too often people are risking injury because of poor technique.
One of the most commonly reported errors with lunges is stepping into the lunge and allowing the front knee to lean over the toes. "This puts a lot of stress on the knee," says Nick.
Other common mistakes include leaning the upper body forward or to one side instead of staying upright, and looking down, which can strain the neck.
"Using improper form not only has less benefit for the thighs and buttocks, but it can result in injury, especially to the knees and back," says Nick.
How to do a lunge correctly:
  • Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
  • Don't let your front knee lean over the toes as you lunge. 
  • Keep your upper body upright at all times and look straight ahead.



5-Minute Early Morning Exercise


Overhead stretch

Overhead stretch
Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Take three to four deep relaxing breaths.

Knee to chest stretch

Knee to chest stretch
Bring one knee to your chest, keeping the other leg bent. Don’t raise your head or tense your neck. Take three to four deep relaxing breaths feeling the stretch in the buttocks and lower back. Repeat with opposite knee.

Hamstring stretch

Lying hamstring stretch
Grasp one leg and pull it towards you, then straighten it as far as is comfortable. Keep the other leg flat or bent on the bed. Take three to four deep relaxing breaths feeling your hamstring lengthen. Repeat with opposite leg.

Knees to chest

Knees to chest stretch
Bring both knees to your chest and gently grasp your legs. Don’t raise your head or tense your neck. Take three to four deep relaxing breaths feeling the stretch in the buttocks and lower back.

Knee rolls

Knee rolls
Slowly roll knees to one side, keeping them together and ensuring both shoulders remain in contact with the bed at all times. Take three to four deep relaxing breaths feeling the stretch in your lower back. Repeat on opposite side.

Trunk rotation

Trunk rotation
With your feet parallel and shoulders back and down, rotate your upper body to one side as far as comfortable without moving your hips. Repeat six to eight times on both sides, taking a deep relaxing breath on each side to release stiffness in your lower back.

Chest stretch

Chest stretch
Shoulders back and down and hands on hips, push your chest up and out. Take three to four deep relaxing breaths feeling your chest muscles lengthen.

Upper back stretch

Upper back stretch
Clasp both hands and extend arms out in front of you at shoulder level. Look down and slightly round your back. Take three to four deep relaxing breaths feeling the stretch between the shoulders.

Seated hamstring stretch

Seated hamstring stretch
Sitting upright with both legs straight and hip-width apart or closer, bend from the hips bringing your chest towards your thighs, keeping a straight back. Take three to four deep relaxing breaths feeling your hamstrings lengthen.

On-the-spot power walking

Walk on the spot for about 30 seconds, raising your heels to your buttocks while bending both elbows together into a bicep curl.

Squats

Squat
With your feet parallel and shoulder-width apart, lower yourself as far as is comfortable or until your thighs are parallel to the floor. Don't let your knees lean over your toes. As soon as you touch the bed come up and repeat. Perform eight to 10 slow and controlled squats.

Side stretch

Side stretch
Hands on hips, cross your left leg in front of your right leg. Raise your right arm and reach towards the left side. Hold for three to four deep relaxing breaths feeling a stretch across your side. Repeat on the opposite side.

Forward bend

Feet parallel and hip-width apart, bend from the waist, bringing your chest towards your thighs, keeping legs and back straight. Hold for three to four deep relaxing breaths feeling the stretch in the hamstrings.



Best Exercises For Lower Back Pain

A series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness.
These exercises from physiotherapist and BackCare expert Nick Sinfield help to stretch, strengthen and mobilise the lower back.
You are advised to seek medical advice before starting theseback pain exercises, and to stop immediately if you feel any pain.

Bottom to heels stretch

Stretches and mobilises the spine
Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don't over-arch your lower back. Keep your neck long, your shoulders back and don't lock your elbows.
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
Repeat eight to 10 times.
Tips:
  • Avoid sitting back on your heels if you have a knee problem.
  • Ensure correct positioning with the help of a mirror.
  • Only stretch as far as feels comfortable.


Knee rolls

Stretches and mobilises the spine
Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position
Repeat eight to 10 times, alternating sides.
Tips:
  • Only move as far as feels comfortable.
  • Place a pillow between your knees for comfort.


Back extensions

Stretches and mobilises the spine backwards
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
Repeat eight to 10 times.
Tips: 
  • Don't bend your neck backwards.
  • Keep your hips grounded. 


Deep abdominal strengthening

Strengthens the deep supporting muscles around the spine
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for five to 10 breaths and relax.
Repeat five times.
Tips:
  • This is a slow, gentle tightening of the lower abdominal region. Don't pull these muscles in using more than 25% of your maximum strength.
  • Make sure you don't tense up through the neck, shoulders or legs.


Pelvic tilts

Stretches and strengthens the lower back
Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. 
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
Tips:
  • Keep your deep abdominals working throughout.
  • Don't press down through the neck, shoulders or feet.
ModificationPlace one hand on your stomach and the other under your lower back to feel the correct muscles working.



Tuesday, October 7, 2014

5 Ways To Cure Muscle Soreness

The worst part about training, is probably being so sore that you have to aim just to plop down on the toilet the next day. There’s no way around feeling a little soreness. That’s just something that comes hand in hand with exercise. It doesn’t have to keep you on the sidelines though. Use these 5 effective ways to get rid of muscle soreness. You’ll be feeling fresh again before you know it.

1 – Foam Rolling

A foam roller is a relatively stiff cylinder shaped object that allows you to basically give yourself a massage.
Fascia is a connective tissue that interconnects basically your whole body. It runs in between your muscles, so when it’s loose your muscles will also be more loose and easier to stretch. You can foam roll to warm-up and recover after your workout.
foam rolling

2 – Increase Protein

If you are just starting a new workout plan, or you just did a killer workout that you’re not used to, make sure to eat more protein right after. If you’re a vegetarian, or meat isn’t available soon after, then a protein supplement is probably a good idea.
Getting the extra protein may help your body recover faster. A study done on marines showed that protein immediately after intense training reduced muscle soreness the next day.
Then again, they are marines so I don’t think they really feel soreness in the first place. I guess we’ll just have to trust that it works.
protein

3 – NSAID’s & Pain Relievers

Non-steroidal anti-inflammatory drugs (NSAID) are over the counter pain relievers like ibuprofen, naproxen, or aspirin. They can help reduce some of the swelling in joints and muscles that cause some of the discomfort.
Be cautious if you choose to take one of these over the counter pills, especially acetaminophen (Tylenol). Long term acetaminophen use can cause liver damage.
Don’t use any of them for more than a couple days at a time. It can hinder your body’s ability to repair your muscles.
It’s probably better to keep these as a last resort. Although, they are pretty effective.
NSAIDS

4 – Ice Bath

Most colleges use this technique to help athletes recover after practices and games. The cold temperature reduces the swelling in muscles and joints.
It’s as easy as filling a bathtub or trashcan with water and a bunch of ice. You’re going to have to suck it up in the beginning because it’s not very comfortable at first. Eventually your body will get used to it though.
This technique is probably the most effective way to get rid of soreness and joint pain. You’ll feel brand new after 12-15 minutes of enduring the arctic water temperature.
For those of you being babies about this, bags of ice work just as good. All you have to do is fill some plastic bags with ice and wrap them around the problem areas for about 20 minutes.
Make sure there is a thin towel in between the bag of ice and your skin. That will prevent your skin from getting burned.
ice bath

5 – Do More Exercise

This might have you shaking your head, but try it before counting it out. If your legs are sore, go for a light jog or do some bodyweight lunges.
This will get blood circulating through the sore muscles with nutrients that help it recover faster. The recovery exercises should be low intensity.
exercise



Why Weightlifting Shoes Are Important and How To Choose The Best Ones

You don’t have to be a competitor to take weightlifting serious. It’s hands down, one of the most effective ways to build strength, power, and lean muscle throughout your entire body. To lift weights you really don’t need much. All you need is yourself, maybe a lifting belt, and a good pair of lifting shoes. I’m writing this article to tell you why weightlifting shoes are important and how to choose the best ones. Don’t take them for granted. Shoes alone can add an additional 30 pounds on any of your power lifts.

Why Can’t I Just Wear My Regular Sneaks?

Tennis shoes, or running shoes are built to be nice and comfy. They’re meant to absorb your bodyweight when you run, and support your feet when you’re making lateral movements.
That softness in the sneakers is what will really kill your lifting technique and efficiency. It’s like trying to lift really heavy weight with your feet on a pillow…..there’s just not enough stability.
When you’re lifting heavy, the goal is to create as much force as possible by transferring it from your feet directly into the floor. If your feet are on squishy surface that’s meant to absorb force, you’re gonna lose a bunch of power, and you’ll be unstable.

Ankle Flexibility

Most people don’t have an impressive range of motion in their ankles. It’s just how life goes. We walk around all day, and your ankles only have to produce force in a very limited range of motion.
On top of that, ankles usually aren’t at the top of the priority list when it comes to stretching and mobility exercises. Most of us just work with the flexibility that just comes naturally to us.
In most olympic lifts, we’re required to plantar flex (toe pointed down) explosively, and then squat down real low which requires a ton of dorsiflexion (toe pointed up). If you don’t have a ton of range of motion in your ankles, that’s where the shoes may come in handy.
Weightlifting Shoes

How Do I Know Which One To Get?

Weightlifting shoes are characterized by a completely solid sole that is slightly raised in the heal. It’s completely solid so that when you push off of the floor, none of the force is lost, and your feet are completely secure.
Most powerlifters use shoes that give them slightly over an inch in the heel. Any shoe with 1 and a quarter inches is pretty standard. You can get higher or lower heels depending upon your leg length.
The platform allows you to sit deeper into a squat while keeping your back and neck straight. Having a raised heel means that you don’t need as much flexibility in your ankle to sit your hips way back. It also promotes driving through your heels on the squat which forces your glutes to do the bulk of the work. And that’s exactly what you want.

Converse Craze

A lot of people also use Converse Chuck Taylor shoes to lift. It’s a completely flat sole which simulates going barefoot.
These shoes have an extremely hard sole, but they’re not completely solid. They’re perfect for deadlifts, because you really don’t need to sit back too far on that lift.
If you have pretty flexible ankles, and haven’t had any previous injuries, you might want to try out this route and see how you like it.
You can always add a slight lift to your heels in these shoes by adding small 2.5 or 5 pound plates under your heels. They’re also $100 cheaper than a lot of official weightlifting shoes. So if you’re ballin’ on a budget, this is the way to go.
Chuck Taylors
If you’re looking to reach your potential, make sure you have a pair of lifting shoes that’s right for you. It might make the difference for a new PR (personal record)!!!



How Much Food Should You Eat Right Before A Workout?

Pre-workout nutrition has a significant effect on how you’ll perform. So how much food should you eat right before a workout? There’s a lot of conflicting opinion on the topic, so I recommend you “shop around” to hear multiple opinions. Then you can get a feel for how your body responds to pre-workout meals, because not everybody is the same when it comes to this. But Let me tell you the jist of a couple opinions, and then tell you what works for me.

Stomach Cramps Anyone?

It only makes sense that if you eat a ton too close to a workout, your stomach will let you know about it.
While your stomach is trying to digest and it’s getting shaken up, it can cause some serious cramps, bloating, and nausea. So make sure if you need to eat, you leave plenty of digestion time. 2 hours should be plenty of time.
Stomachache

Burn Fat While Fasting

If you workout while in a fasting state, your body will burn more fat.
This is because when your body is low on glycogen, it moves to the second best source of energy…..FAT!!! So if you want to burn body fat, it’s not a bad idea to go for a run in the morning while you have been fasting all night.
The only problem with working out in a fasting state is that some people (including me) can get dizzy and lethargic during an intense workout without something in their stomach.
Dizziness

Small Snack Is Key

If you’re like me and you need a little something to give you some energy, you have to know your body and how resilient your stomach is.
The safest way to go is by eating a really small snack about an hour before your workout. A piece of fruit, like a banana, would be a perfect option.
Just Have A Snack
Get a feel for how your body responds to pre-workout meals so you can decide whether you’re able to fast, or if you need a small snack.



Make Your Cardio Interesting With Battle Ropes

What’s the first thing that comes to mind when you think about doing cardio? Probably running, and how much it sucks when you’re out of shape. No matter what you do, there’s no way around being out of breath. But being out of breath and bored at the same time is really brutal. Don’t limit yourself when you’re doing cardio. There’s so much more than just running down the street. I wrote this article to share with you how to make your cardio interesting with battle ropes.

What Is A Battle Rope?

Typically a battle rope refers to a thick rope (2 inches in diameter or more) that’s usually around 40 or 50 feet long.
I’ve also seen long chains and even old fire hoses used instead of ropes. Buying them online or at a sporting goods store can get pretty expensive so it might not be a bad idea to look into a hardware store or fire department for those other options.
To use a battle rope it has to be attached or wrapped around a stable fixture like a tree, sign, light post, etc. Two ends of the rope are held in each hand. But make sure the lengths of rope are both even.

How Long Do You Workout For?

A rope workout doesn’t need to be long. Think of it as running sprints for your arms. A lot of times they are used in tabatas. An example would be working as hard as you can for 30 seconds, then resting 3 seconds. You can do that for 10-20 minutes.
This type of training builds both anaerobic and aerobic conditioning. It also builds strength in a lot of sport specific movement patterns.

The Standard Wave

The most common exercise done with the battle ropes is a wave created by moving your arms up and down in an alternating pattern directly in front of you. Move them as rapidly as you can in the biggest range of motion possible. The ropes will create what looks like an ocean wave.
During most of these exercises, including this one, you need to be in a quarter squat position with a wide base. That allows you to generate more power even when you’re tired.

Double Wave

This exercise is similar to the previous one. The only difference is that you’ll keep your hands together on this one. The ropes should be side by side following the same wave pattern.
Double Wave

Lateral Twists

Hold both ropes together right in front of your belly button. Then twist your torso rapidly from side to side. You’ll feel it in your abs.
Big Arm Circles
You can do arm circles a few different ways. First of all you have to make sure you workout in a clockwise and counterclockwise motion.
You can keep your arms together and make one big circle, or you can keep your hands separate and move the ropes in an alternating patters….almost like a double-dutch jump rope.
Arm Circles

Jumping Jacks

Do a standard jumping jack while holding onto each end of the rope it will provide a little bit of resistance making it slightly more difficult.

Side Slams

This is a really explosive movement so you’re not gonna stay in the quarter squat the whole time. To start off hold both sides of the rope to one side of your body.
Jump up and rip the rope up and over your head. Then slam the rope as hard as you can to the other side of your body. This one will get you tired real quick.
Side Slams



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