Apr 04

Does Your Workout Include The Split Squat?

by kevin in Workouts 0 comments
With summer around the corner, do you need to get your lower body firmed up and ready for the beach? You’ve been exercising and working out, but it just isn’t getting it done right? Have you added the split squat to your exercise regimen yet? The basic exercising like deadlifts, lunges and squats are great, but they just aren’t adding that extra spice you need to get that lower body shaped up. The best exercise that will go to that lower body area is the split squat. Let us share with you the details and you can get going right now! How To Do Them: Place a chair about two feet behind you. Then lift your right leg up and place it on the chair seat with the supporting leg held straight. Hold dumbbells in each hand as you do this for more challenge. After you are balanced on your supporting leg with your back straight, begin to slowly bend your straight knee to lower yourself to the ground. After that the leg on the chair is almost to the ground, pause a moment and then bring yourself back up. After you have done this 10 times, switch legs and […]
Apr 04

Exercises That Make Trainers Cringe

by admin in Workouts 0 comments tags: abdominal movements, AIM Athletic in Vancouver, cardio junkies, crunches and sit-ups, culprit exercises, exercises that make trainers cringe, fitness pros
If you spend any time at all in a gym, or even if you routinely browse exercise videos from “experts” on YouTube, you’ve probably seen people doing some things that make you cringe. While it’s easy for the average exerciser to spot a move that looks downright dangerous, there are other habits and exercises – a few that might surprise you – that make the trained eyes of fitness pros clamp shut in horror. We polled top trainers across the globe to learn which exercises you should banish, and which ones to do instead. The Same Old Cardio Routine “The cardio junkies look like zombies to me, and I can say that because I used to be one,” says Kasey Phillips, a personal trainer and MoveMEANT coach in Rocklin, Calif. “They hop on the same machine and zone out to some TV drama or get lost in their thoughts instead of engaging with their workout.” Pam Sherman, owner of The Perfect Balance in Roseville, Calif., and certified trainer for over 24 years, agrees. “Many people at the gyms I’ve worked at over the years want to lose weight and don’t ever get out of their comfort zone. I see them on the […]
Apr 04

Just 3 Minutes of Exercise Can Boost Your Health—Here Are 7 Mini Moves to Try Throughout the Day

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A bite-sized amount of activity every half an hour can improve your well-being, a recent study finds. Can just three minutes of exercise have a real impact on overall health and physical fitness? This might sound like a get-fit-quick gimmick, but a recent study in The American Journal of Physiology: Endocrinology and Metabolism suggests that committing to moving your body for three minutes twice an hour may have positive health benefits. This small but telling study involved 16 middle-aged men and women living in Stockholm with typical desk jobs and a history of obesity. (Their particular sedentary lifestyles and metabolic states put them at risk for diabetes.) For one week, the study participants wore monitors to give the scientists baseline numbers. Then half of the group downloaded a smartphone app that instructed them to be active for three minutes every 30 minutes. For three weeks, this half of the subjects marched in place, squatted, and performed other simple exercises (that wouldn’t be too distracting to their coworkers). The control group was not prompted to exercise every 30 minutes. Ultimately, the data revealed that interrupting long periods of sitting and moving bi-hourly for approximately three minutes reduced the impact of sitting […]
Apr 04

6 best lower chest workouts for a bigger chest

by admin in Workouts 0 comments
The pecs or the pectoral muscles are the main muscles that determine the overall appearance and shape of the lower chest. While having well-defined pecs definitely turns heads, the benefit goes beyond appearance. You need a strong lower chest to control different arm and shoulder movements, including rotating and flexing. But how can you build up those pecs and add size to your chest? The best lower chest workout is to press or do a fly. However, there are various others exercises to get a bigger chest, which we will talk about in this article.   Incline Pushup, Cable Crossover, and 4 more lower chest workouts to try 1) Incline Pushup Pushups are a versatile exercise as they target the entire back and upper body, but doing an incline pushup will help you focus more on the lower chest area. Take a jump box, step platform or workout bench. Place your hands apart on the edge of the platform. Make sure your hands are shoulder-width apart. Get into the plank position by taking your legs backwards in a straight line, putting all your weight on the balls of your feet. Straighten your arms and elbows and slowly bend towards the […]
Apr 04

5 best dumbbell-only triceps workouts to build bulky arms

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Triceps are two major muscles on your upper arms that are almost always overlooked or substituted with bicep workouts – that don’t really work the same magic on your triceps. Gym fiends will also tell you that the easiest way to make your arms look bigger or bulkier is by working on those triceps (and not repeating the same bicep movements every day) as they contribute to almost 70 percent of that pump you’re looking for. There are of course numerous workout routines that you can follow to build your triceps, but since you’re already here, give these five dumbbell-only tricep workouts a shot, to begin with. Select dumbbell weights that you’re comfortable working with and don’t go full beast mode on day one itself. Slowly, but surely build yourself up.   5 best dumbbell-only tricep workouts to build bulky arms Start by warming up a little with the help of these two exercises: Overhead triceps stretch x 3 Stand straight, with your legs apart, bring your left arm up and gently stretch the elbow down and back up. Repeat the movement on the right arm. Triceps towel stretch x 3 Again, stand straight, with your legs apart, raise one […]
Apr 04

Fitness Tips for Seniors: Why and How?

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Before letting you know about the fitness tips for seniors, generally in our society the members of old aged group are expected to be relatively inactive for considerable periods of time. It is a usual belief that old aged people are weaker than the young ones. That is because, as we age, we are usually diagnosed with certain health issues like metabolism issues, digestive tract issues, heart related diseases, hyperlipidemia, hypertension, physical problems such limited motion, joint pains and infections due to weak immunity. But, the fact is age is just a number and it is possible indeed for any person to stay fit, healthy and strong regardless of their age from young to old. And that can only happen naturally with a regular healthy and active lifestyle with complete focus on fitness.   Here are some benefits of staying fit in old age which are worth having: However, if you have never exercised at all before and have some severe medical conditions, we advise you to consult your doctor first and choose your regime wisely.   Fitness tips for seniors When it comes to fitness, we usually need to take care of three factors: workout, nutrition and overall lifestyle. […]
Apr 04

Why You Must Have Small Snacks After Every Single Workout

by admin in Workouts 0 comments tags: common misconception, declining snack after workout, energy restoring carbs, fitness related goals, massive appetite, snacks after workout, trying to lose weight, workout session
After you are done with your workout, you usually fall into two of the moods – one is you want to eat as much food as you want and the other being, you shy away from it. but if you are thinking that shying away will actually benefit you then you are wrong. if you are trying to lose your weight or have fitness related goals then after every single workout you should definitely consume something in small amounts. There is a common misconception that if you skip food right after a workout session then it will actually ruin the effort you have put in to do the exercises. While some other people don’t even feel like they have enough appetite to eat anything. But the thing is that you need to eat as soon as possible because the massive appetite later is going to eat your head up otherwise. Also if you delay your meals then it slows down the recovery process thus making it more difficult for you to hit the gym the next day. The ideal thing that you can do is to eat a small recovery kind of snack within one hour of your workout session. […]
Apr 04

How To Get As Much As You Can With The Elliptical Workout

by kevin in Workouts 0 comments
The one piece of fitness equipment that is the most effective is an elliptical machine. It will get your heart rate increased without the possible danger of jerky impact that can accompany running. It is great to use when burning calories is your goal and by adjusting the incline, setting and tension correctly, you will build your endurance level which building up and tone your muscles. To burn as many calories as possible with an elliptical machine, here are some tips to use: Your body size should determine the settings that are best for you. The incline you choose should force you to exert the driving force that is behind the pedaling motion and not your weight’s momentum. If you can’t keep from shifting weight while pedal cycling or you can’t keep from bending your knees, the incline is probably too high. When you don’t have the proper length for your legs, you can’t properly execute the cycling and your momentum will be used up completing the rotations, which means you are burning less calories. Increase That Range Increase the elliptical machine will make your body target different muscle groups while intensifying the calorie burn. The higher the resistance, the […]
Apr 03

6 best leg workouts for men to get bigger quads

by admin in Workouts 0 comments
The quadriceps, commonly known as quads, are a large group of four muscles on the front of the thigh. They are responsible for most of the movement in the leg. Hence, they are often targeted by common leg exercises. However, because they are at work pretty much all the time every day, developing them would mean having to isolate them completely in your workouts. By develop, we don’t just mean to get them big and have your tear drop muscles pop, but also strengthen them so you can perform other leg exercises better too.   6 best workouts for quads Some of these variations target not just your quads, but your glutes, hamstrings, calves, and adductors too. Regular practice of these will have your quads looking great within weeks!   Barbell Squat A classic move, the barbell squat is common among gym-goers on leg days. You can do this exercise by holding a barbell on your shoulders behind your neck, or balancing it on them in front. • Start by standing straight with your feet hip-distance apart. Place the barbell on your shoulders and hold it firmly. Step back from the rack and take a breath in. • Make sure […]
Apr 03

Muscle-building in Your Teens: The Ultimate Guide

by admin in Workouts 0 comments
Getting ripped or big—or both—aren’t exclusively the goals of fully-grown men. But teens and even younger 20-somethings aren’t yet grown men (sorry), so your training has to be a little different, too. Mostly in good ways, though; younger bodies respond better than older ones—all those raging hormones are good for something! With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our Kids’ Success) Fitness program developer and an ACE-certified personal trainer and owner of Lotus Fitness in Washington DC. And while of course you want to look good, training has other awesome benefits, including increasing strength, improving sports performance, and even preventing injury, she says. But a lot of teens (like a lot of adults) don’t know where to start, even if they’ve spent a little time around a weight room. “When it comes to programming, we talk about training age, not just chronological age,” says Jim Kielbaso, MS, CSCS, International Youth Fitness Association expert and owner of Detroit-area Total Performance Training Center. “In general, teenagers are beginner lifters simply because they haven’t lifted weights long enough to really get great at […]
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