BOULDER SHOULDERS—Intense Upper Body Workout | Tony Horton Fitness

By Wednesday, September 3, 2014 21 No tags Permalink

Free Kettlebell Workouts

By: GiLavito |

Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself.

It wasn't until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique.

Fast forward 4 years and I haven't had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!).

The snatch is one of - if not, the BEST - exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercise arsenal that you will constantly come back to.

So the good news is that I didn't slip a disc - I can be a bit of a hypochondriac sometimes - and I just strained my psoas. I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you're ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

try it now

 

Motivational Tips to Lose Weight

By Wednesday, September 3, 2014 0 No tags Permalink

Flexibility Workouts

By: David Martens |

Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from.  In my opinion, the best stretches for flexibility are included in a PNF stretching routine.  Other terms that PNF stretching is known by are contract-relax and isometric stretching. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. What happens is that based on previous experiences, your nervous system doesn't let you stretch your muscles beyond a certain point.  Your muscles get tense because this automatic reflex makes them stiffen.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. You will be able to increase your muscles' range of motion when you practice this effective stretching protocol on a regular basis. Stretching using PNF is done by the act of contracting the muscle for short periods, giving it a rest, and then stretching the muscle out a little more.  When you extend the muscle as quickly as possible, it stretches because you don't give your reflexes time to react. Your muscles will keep on stretching even though you have relaxed them. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don't have a lot of time before your reflexes come into play to stop the stretch.

Isometric stretching actually improves your flexibility by making you stronger as well.  The body is more at home when it is stretched out if it has the strength to go along with it.  Your reflex responses are minimized as your body realizes that it is strong enough to handle the stretch out position which allows you greater stretching abilities. In other words, you get more flexible.


Pavel covers three techniques to incorporate into a stretching routine.  To begin you should breath deeply and then exhale the breath immediately while engaged in stretching.  Not only will your body relax thoroughly, but your range of motion will increase as well. 2) Forced relaxation constitutes the second method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it.  Stretch and then hold it until your muscles can't sustain the stretch any longer. The third method detailed by Pavel is called the Clasp Knife which has you counterbalance the stretch response by applying extreme force.  

There's no reason why you can't start a stretching routine since you can do these stretches just about any time and any place.  You can simply perform PNF stretching in front of your favorite nightly TV show if you'd like.  These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility.  Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!

The 3 Week Diet System – How to Lose Weight Fast

By Tuesday, September 2, 2014 0 No tags Permalink

MMA Workouts

By: Derek Manuel |

If only strongman competitions were more mainstream then bodybuilding then perhaps more mixed martial artists would incorporate better strength and conditioning exercises into their MMA workouts without the need of learning or knowing why.

One of the most common mistakes MMA fighters make when the are new to the concept of adding strength and conditioning to their MMA workouts is that they carry around the mindset of a bodybuilder. They go to the gym thinking they need to do all sorts of exercises for each muscle group and the only way to get a productive workout in is to get a good "pump."

But if you wanted a general idea of what type of strength and conditioning you need to develop with your MMA workouts, then think of the type of exercises strongmen do: picking up heavy and awkward objects, carrying heavy weight for long distances, performing extremely powerful and heavy lifts as many times as possible in a certain time period, to name a few.

These types of exercises are MUCH more functional and carry over very well to MMA fighters when it comes to the type of strength and conditioning they need. The reason being is that in a MMA fight your opponent, unlike a balanced barbell, is a constantly shifting his awkward weight that you have to continuously push and pull from both balanced and unbalanced positions, such as the type of resistance a heavy and awkward object would give you.

Not only do the exercises themselves carry well and should be adapted into your MMA workouts as opposed to your much more standard bodybuilding type workouts, but the tempo, intensity, and amount of reps and sets done in strongmen competitions are much more along the lines of how an MMA fighter should train. Instead of doing 5 sets of 12 concentration curls with a 20 lb dumbbell to increase the "peak" of your biceps, carrying two heavy objects and doing the farmers walk for as far as you can will develop the leg strength endurance and grip endurance needed in a fight.

Strongmen lifts are very practical to add to your MMA workouts as well because they develop the type of strength that is most optimal for MMA fighters: power endurance. Doing 5 different isolation exercises for your chest in a way that stimulates hypertrophy - which essentially means an increase in muscle mass - won't do you much good in the ring or cage unless you're just their to impress the ring girls (though they probably won't be too impressed when you get your ass kicked).

On the other hand, push pressing a heavy weight for as many single repetitions as you can inside a few minute timeframe will develop the power endurance to continuously exert your maximum power in a fight without tiring out or getting sloppy.

As you can see, strongmen exercises and the way they are are much more practical for MMA fighters. Eliminate any knowledge you may have on bodybuilding and building muscle mass if you want to create effective MMA workouts. Instead think exercises and workouts that force you to develop strength endurance and power endurance.

Elijah Hardy Workout with KP RepsOnReps

By Tuesday, September 2, 2014 25 No tags Permalink

Effective Ab Workouts

By: Jared Ingram |

There are a lot of effective ab workouts that has been proven to be efficient in producing outstanding effects to both men and women.  Like the abdominal bicycle crunch exercise that has been ranked as number one of the most effective ab forming exercises ever discovered. Since, the bicycle crunch routine has the ability to effectively form both the rectus abdominis and the oblique, which are often hard to shape because of its position in the abdomen. Another top rated abdominal exercise is the captain’s chair routine; this specific routine requires an equipment to be successfully done. So in case there is available equipment, the captain’s chair ab routine can be done by standing on the chair and firming the grip assuring support for the upper body.

Then, the first step is followed by firmly pressing the individual’s back against the pad, contacting the arms and raising the legs and then lifting the knees towards the chest. The routine is repeated for 1 to 3 sets; or a total of 12 to 16 repetitions. It is very important that the back is entirely firm and not arch during the whole routine and the legs should not swing while lifting it against the chest. But before engaging to any of these abdominal forming exercises, it is very important for every individual to understand the significance of diet modification. It has been proven by research and studies that ab workouts will never be efficient unless it is paired up with a consistent diet plan. The diet plan should be predetermined before starting out with both the actual diet and the exercise routine. A diet plan is very much significant in order for the body to effectively burn the fat depositions around the main areas where depositions occur. The diet plan will then serve as the pattern of meal intake and of the selections of food groups so it is better to list down the foods to include as well as those to avoid.

Other important tips in order to achieve more favorable results are the following:

•  Replace the calorie in carbohydrates with calorie found in protein. Since calories found in protein are efficient in burning fats by using the body’s energy
•  Be cautious of the food contents. Reading labels will be very helpful in avoiding excessive calorie intake, it is better to avoid foods containing more than 8% of carbohydrates, fat, sodium and glucose
•  Develop an effective exercise routine. Developing an achievable exercise routine is another factor that will help in fulfilling the goal of proficient weight loss and diet modification
•  Avoid sitting for long hours. It has been proven by studies that those individuals who tend to sit for longer hours are more prone to developing obesity as compared to those individuals who performs most of their routine while standing.
•  Embrace simple household and yard task. Remember how most of the time yard works is being ignored, well it’s about time to embrace that extra household job since it is another opportunity to burn fats. A simple household work that allows fats to burn by active mobilization.
•  Performing routine ab workouts to develop and maintain a healthy and beautiful physique.

How Much Water To Drink To Lose Weight? [HD]

By Tuesday, September 2, 2014 0 No tags Permalink

Workouts at Work

By: Henes Pitt |

It seems that people in the 24-hour, 7-day a week society are spending more time on work and little time on workouts. According to a survey conducted by the Department of Trade and Industry last year, one in six people surveyed in the UK worked over 60 hours a week, which does leave little time to devote to keeping fit.

 

Many complain about their lack of exercise. Some have to divide their time wisely between their family and work. Thus, there is little time for them to spend for personal things like workout. However, some people will be surprised to hear that they can work to earn money while keeping fit at the same time. Some no-brain “fit jobs’ require moving all day like treadmill test walkers, movers, and even floral designers. Scroll down to find out workday workouts.

 

Healthy Lifestyle Industry


Working in healthy lifestyle industry also helps keeping fit. Employees also move around all day like running, cycling, and stair climbing.

Working in healthy lifestyle industry also helps keep fit. Employees also move around all day like running, cycling, and stair climbing

 

Mover


Movers have to work for anywhere for long time.

Movers have to work for anywhere for long time

 

Floral Designer


According to Rebekah Rombom of the H.Bloom floral subscription service, the job as a floral designer could be a legitimate upper body workout. The job keeps you in great shape.

According to Rebekah Rombom of the H.Bloom floral subscription service, the job as a floral designer can be a legitimate upper body workout. The job keeps you in great shape

 

Treadmill Test Walkers


The fulltime treadmill walkers of fitness equipment manufacturer Life Fitness walk an average of 150 minutes per day.

The fulltime treadmill walkers of fitness equipment manufacturer Life Fitness walk an average of 150 minutes per day

 

Childcare/ Teacher


Teaching the children about exercise and sports requires teachers to run around after groups of children, which will result in fitness.

Teaching the children about exercise and sports requires teachers to run around after groups of children, which will result in fitness

 

Dog Walker


Dog walker, a self-employed occupation, provides all the benefits of walking. Also, the dogs work out arm muscles, too.

Dog walker, a self-employed occupation, provides all the benefits of walking. Also, the dogs work out arm muscles, too

 

Wedding Photographers


Wedding photographers have to carry 15-20- pound equipment. Certainly, with heavy equipment and 6-8 hour active workdays result in an overall body change.

Wedding photographers have to carry 15-20- pound equipment. Certainly, with heavy equipment and 6-8 hour active workdays result in an overall body change

 

 

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STREET WORKOUT

By Tuesday, September 2, 2014 25 No tags Permalink

Workouts For Women

By: Richmond Kickboxing |
In general, workouts designed specifically for men are all about bulk and muscle definition, while women more often want to lose body fat and tone their existing muscle. These women’s workouts are designed specifically for girls because their goals are typically very different. Their main goal is to help women get the toned, slim, athletic-looking body they’ve always wanted. Women who exercise during pregnancy report less instances of pregnancy related discomfort, while improving their self-esteem and body image. The exercises are put together so that you can tone your body and get the smooth, lean muscle that all females dream of. The toning workouts will focus on your arms, legs, and abs while simultaneously trimming down your waist and lowering your body fat.


The women’s workouts are designed with a woman’s needs in mind. If you want a slim waist, a flat stomach, and toned abs, arms, and legs, then you certainly have come to the right place. Women can shift estrogen metabolism by eating fat burning foods. Excess estrogen causes gathering fat around waist line, storing abdominal fat and love handles. Modern food industry produces foods that contain Xenoestrogens that increase estrogen in your body and make you store belly fat. The women body toning workout is aimed at women who are new to exercise or have little experience. It uses only a few pieces of equipment, so if you have a set of dumbbells and an exercise ball then you could perform it at home instead of going to the gym. The aim of this workout is to help you develop a lean physique through fat loss and muscle toning.


It hits all the main body muscle groups in 2 workouts performed alternately 3 times a week. It's designed specifically for busy people, so it shouldn’t take you any more than 60 minutes to complete on any one day.  Compound sets make your workout more efficient by allowing you to get more work done in less time and with greater results. A compound set is performing a set of one movement, followed immediately by another set of a different movement that targets a completely different muscle group than the previous one did. Once both of these sets are complete, your compound set is finished, and you will be able to take your planned rest period.

‘Ice Cream Cleanse’ Promises Sweet Way to Lose Weight

By Tuesday, September 2, 2014 0 No tags Permalink

Good Ab Workouts

By: Tom Cut |
I am quite positive you have noticed and read some articles concerning good ab workouts and how to do good ab workouts. However, I'll try to make this article just a little different in the sense that it will help give you useful info.

There are loads of good ab workouts out there but what sort of workouts and exercises are you searching for that will suit your needs? Which part of your abs would you want to make visible and, more importantly, are you doing the precise ab workouts that will grant you with the look you are after?

Ab workouts are seperated into three main classes: Exercises for upper/middle abs, workouts for lower abs, and workouts for the obliques (the side of your abs). I will provide you with a list of 5 exercises for each of the 3 groups below.

Upper/Middle Ab Exercises

Abdominal Crunches
Medicine Ball Abdominal Crunches
Fingers to Toes Abdominal Crunches
Raised Knee Dumbbell/Barbell Crunches
Medicine Ball Crunches (with or without being on top an exercise ball)

Lower Ab Exercises

Bent Knee Abdominal Hip Raises
Reverse Decline Crunches
Exercise Ball Abdominal Pull-Ins
Medicine Ball Leg Raises
Hanging Abdominal Leg Raises

Oblique Exercises

Flutter Kick Oblique Crunches
Fingers to Heel Oblique Touchers
Lying Oblique Leg Raises
Oblique Twists
Hanging Oblique Knee Raises
Making Them More Effective

At the moment these workouts are, in my personal view, some of the most efficient for their categories. would recommend doing just a few of these workouts, depending on what part of your core you prefer to focus on that particular day, as warm up before you start your main workout routines. That way you can complete the most annoying exercises first.

Oh, and an additional factor you may like to keep in mind is the fact that plain working out alone can't get you ripped washboard abs. For you to acquire abs that are perfectly visible you will need to lose all the fat covering your stomach.

Fat is easily destroyed through eating healthy and in the precise amounts. It's always essential to keep eating healthy especially when aiming to get a good body. Always bear in mind that it is really the diet that does the job and it is the workouts that hasten the fat burning process.

So the aim of this article was to let you know that all good ab workouts are made more effective through healthy food and living.

Lose Weight Fast with Zumba Dance

By Monday, September 1, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

Back In The Kitchen Post Workout Meal @hodgetwins

By Monday, September 1, 2014 0 No tags Permalink

Lower Abdominal Workouts

By: Justin Serrano |
Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results.

So, if you're watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you'll want those abs to be rock hard so that once the fat is off they'll shine through in all their glory. Here's a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear.

1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible.

2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow. Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion. Remember to push your straightening leg straight out away from your body not up. Repeat as many as possible.

3. Supine Hip Lifts Lying supine on the floor raise both legs straight up towards the ceiling. Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body. Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible). Repeat as many as possible.

4. Supine Leg Thrusts Similar to Hip Lifts, this one takes it one step further. Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body. From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling. Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling. Then lower your hips and return your legs only as far as the 45 degree angle. Your legs should never go closer to the floor than the 45 degree angle. Repeat as many as possible.

Please remember that all of these moves should be done in a slow and controlled manner. No rushing through it. Be very methodical in all your motions.

One note to remember: if you are feeling any undue stress on your lower back while doing these exercises it would be a good idea to see your doctor before continuing with these exercises. You would also be wise to research and incorporate some lower back strengthening exercises into your routine before continuing with these lower abdominal moves.

Best of luck in your quest for 6 pack abs!!

Lose Weight Fast for Prom!

By Monday, September 1, 2014 0 No tags Permalink

Free Kettlebell Workouts

By: GiLavito |

Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself.

It wasn't until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique.

Fast forward 4 years and I haven't had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!).

The snatch is one of - if not, the BEST - exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercise arsenal that you will constantly come back to.

So the good news is that I didn't slip a disc - I can be a bit of a hypochondriac sometimes - and I just strained my psoas. I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you're ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

try it now

 

From: Russel Howe

russel howeHi and Welcome to my site!

I made this to share my experiences with fitness and weight loss.

5 years ago, I was 150 pounds overweight and it wasn't until I tried "Old School New Body" that I lost it all. 

This is a picture of me right before running a full marathon last summer.

Also, please visit my Fitness Facebook page here: www.fb.com/dailyfitness