Tag Archive | "weight"

Walking-lunge-with-twist

Walking lunge with twist

How to:
Holding a medicine ball in your hands, elbows by your sides, take one large step forward into a lunge position.

Watch that your knee is at a 90 degree angle and the weight of your body is toward your front knee.

Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.

Your arms and medicine ball should turn with your torso until they are in line with your side.

Rotate back to the centre as you stand up and bring your arms back in front of you.

Credit:

Walking lunge with twist

Posted in Aerobics, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Walking lunge with twist

Kettlebell workouts – 11 of the best!

Standing pull-up with kettlebell Stand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus. Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.

Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.

Workout from WHF Head Trainer Nikki Fogden-Moore.

Read article here –

Kettlebell workouts – 11 of the best!

Posted in Bodybuilding, Exercises, Fitness EquipmentComments Off on Kettlebell workouts – 11 of the best!

Leg raises

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.

Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!

Lying down leg raises:

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises 

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly 

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control 

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium 

-Begin to raise your knees/legs so that your body makes a 90 degrees angle 

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises 

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs 

For lying 

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion. 

-Repeat 

 

Original post:

Leg raises

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Leg raises

<div id="DPG" webReader="250.776488207"><p>We've all had bad days. You know, those days when you have to force yourself to get off the couch and get to the gym. When you finally talk yourself into getting there, your workout is lax and you know you didn't make any progress toward your goals. Those days suck, but they're also bound to happen.</p><p>Nobody is born with never-ending energy and a bottomless spring of motivation. All of us will eventually struggle. It's what we do with those bad days and how we overcome them that make the real difference in our fitness endeavors.</p><p>So, how do we overcome those bouts of lacking motivation, fatigue, and stress? What can you do to maximize your intensity and make every rep count? Here are 23 great ideas!</p><p>
<h4 class="c12">1 Crank Up The Tunes</h4>
</p><iframe class="left-image" src="https://embed.spotify.com/?uri=spotify:user:bbcommusclemusic:playlist:1J8SlUklLmy5QX9LgvwK9N" width="270" height="350" frameborder="0" allowtransparency="true"></iframe><p>Numerous studies have shown that music has the power to elevate a downer mood. Take advantage and get yourself psyched up before you even start your workout.</p><p>On your way to the gym, listen to whatever gets you pumped and then keep that momentum and music going when you get to the gym!</p><p>Research confirms that lifting to your favorite tunes can help you push harder and get the most from every set.</p><p>
<h4 class="c12">2 Visualize</h4>
</p><p>Before you even leave the house, close your eyes for a few minutes and watch yourself go through your workout. Visualize putting that pin on the bottom of the stack and dominating that machine.</p><p>Watch yourself set a new PR on the bench or squat. Feel those muscles moving and flexing, and then go to the gym and make that vision a reality!</p><p>
<h4 class="c12">3 Warm Up Well</h4>
</p><p>I've been training for 15 years and I still see people walk in the door and go directly to the bench press. Those muscles are cold! There's no way that you'll be able to have a good workout with the jump-start strategy.</p><p>Get yourself on a treadmill or use another warm-up technique so your blood will flow and your muscles will be primed for the carnage ahead.</p><p>A warm-up is also a great way to get mentally ready to go. You'll probably find your workout is much better from beginning to end if you spend 5-10 extra minutes preparing for it.</p><p>
<h4 class="c12">4 Take a Pre-workout</h4>
</p><p>Need a hit of energy? There are some great supplements which can help you feel more pumped about your workout. There's a reason you see a lot of ads and promos for <a href="http://www.bodybuilding.com/store/goalpreworkout.htm">pre-workout supplements</a>—they work.</p><p>If you've been using the same pre-workout product for a while, then cycle off for a few weeks or try a new product.</p><a href="http://www.bodybuilding.com/store/neon-sport/volt.html"><img src="http://www.bodybuilding.com/fun/images/2014/neon-pre-workout_ratingbanner_01.jpg" width="402" height="167" class="c13"/></a><a href="http://reviews.bodybuilding.com/Neon_Sport/Volt"><img src="http://www.bodybuilding.com/fun/images/2014/neon-pre-workout_ratingbanner_02.jpg" width="158" height="97"/></a><a href="http://www.bodybuilding.com/store/neon-sport/volt.html"><img src="http://www.bodybuilding.com/fun/images/2014/neon-pre-workout_ratingbanner_03.jpg" width="158" height="70"/></a><p>
<h4 class="c12">5 Amino Up</h4>
</p><p>It's one thing to get amped for a workout, but you also need to be able to train with intensity from your first lift to your last rep. <a href="http://www.bodybuilding.com/store/bcaa.html">Branched chain amino acids (BCAAs)</a> are essential building blocks of protein that will keep your muscles fueled in training and help you recover after.</p><p>Add some to your water bottle and you may feel as strong during the second half of the workout as you did when you started.</p><p>
<h4 class="c12">6 Avoid Machines</h4>
</p><p>WBFF competitor, fitness model, and <a href="http://www.bodybuilding.com/store/neon-sport.html">Neon</a> athlete <a href="http://instagram.com/missashleysarina" rel="nofollow" target="_blank">Ashley Sarina Hoffmann</a> knows a thing or two about using free weights to increase the intensity of her workouts. "Although I use machines at times, I try to stay away from them and focus more on free weights. By using free weights, I engage my core more and don't restrict my range of motion. Lifting with dumbbells and barbells also helps balance, stability, and overall athletic performance."</p><img src="images/2014/23-ways-to-boost-workout-intensity-3.jpg" width="560" height="312"/><p>Free weights recruit more muscles to the lifting task than machines which balance the weight for you. Use the dumbbell rack to your advantage!</p><p>
<h4 class="c12">7 Vary Your Workouts</h4>
</p><p>Doing the same thing day-in and day-out is both boring and unproductive. Try something new! If you've been all about single sets, try some circuits. Or, if you've been giant or supersetting your lifts for the last few months, switch to heavy straight sets.</p><p>Not only will these changes help you feel more motivated, but they'll actually shock your muscles so they have no choice but to recover and grow.</p><p>
<h4 class="c12">8 Be Explosive</h4>
</p><img src="images/2014/23-ways-to-boost-workout-intensity-1.jpg" width="191" height="286" border="0" class="right-image"/><p>"Although I use machines at times, I try to stay away from them and focus on free weights."<br />—Ashley Sarina Hoffmann</p><p>"Explosive movements develop fast-twitch muscle fibers and use the maximum amount of force in the shortest amount of time," says Ashley Hoffmann.</p><p>By introducing explosive movements like box jumps or barbell squats into your fitness regimen, you increase the intensity of your workouts and make them more fun .</p><p>
<h4 class="c12">9 Try Dropsets</h4>
</p><p>Straight sets are absolutely effective, but you can make workouts more challenging and interesting by using dropsets. To do them, grab a really heavy weight and lift it until failure. Once you hit failure, strip some weight and keep going.</p><p>When you hit failure again, take weight off and keep repping it out. Once you hit failure again, you can even go through the motions one more time. By the end, you'll have a bigger pump than ever!</p><p>
<h4 class="c12">10 Superset Lifts</h4>
</p><p>I love supersets. Pick two exercises—either for one muscle group or for opposing muscle groups—and perform one immediately after the other without rest. You'll get two sets for the price of one and a shorter, more intense workout. Ashley Hoffmann utilizes supersets, too. "Supersets are a great way to maximize intensity!" she says.</p><p>
<h4 class="c12">11 Circuit Train</h4>
</p><p>This is a principle similar to supersets, but instead of two exercises, you can do four, five, or even more. Go though one set of every movement before you rest. Once you've gone through every exercise, rest 2-3 minutes, and then go through all the exercises again.</p><p>Repeat this cycle as much as you'd like. If you haven't done much circuit training before, I can promise you that by your last circuit, you'll be totally worn out. This is a great way to introduce some cardio into your resistance training.</p><img src="http://www.bodybuilding.com/fun/images/2014/23-ways-to-boost-workout-intensity-2b.jpg" width="560" height="353"/><p>Straight sets are absolutely effective, but you can make workouts more challenging and interesting by using dropsets.</p><p>
<h4 class="c12">12 Do Rest-Pause Reps</h4>
</p><p>Have you ever tried to hit 10 reps and reached failure at seven? Don't sweat it. Next time this happens, re-rack the weight, count to five, and then pick up where you left off. You're still hitting the reps you want, but taking a little break so you can get there.</p><p>Rest-pause reps can help your body respond to the heavy weight so that the next time you try, you may be able to finish the set without taking a break.</p><p>
<h4 class="c12">13 Add Partials</h4>
</p><p>To get a little more out of each set, try performing a few reps of the top half of the exercise when you hit failure with a full range of motion. These partial reps will extend the set and ensure that you break down every last muscle fiber you have.</p><p>
<h4 class="c12">14 Cheat</h4>
</p><p>Don't use this as an excuse to overlook form completely, but you can put a little body English into some of your lifts so you can use more weight.</p><p>Put a little swing into heavy barbell curls or kickstart those laterals when you get near the end of a set. It worked for the old-school guys, and it'll work for you!</p><p>
<h4 class="c12">15 Throw In Cardio Bursts</h4>
</p><a href="http://www.bodybuilding.com/store/jumpropes.html"><img src="images/2014/23-ways-to-boost-workout-intensity-4.jpg" width="159" height="180" border="0" class="right-image c16"/></a><p>"Grab a jump rope, do some burpees, or even hit an ab exercise between sets for 20-30 seconds," says Ashley. "This way, you're not standing around between sets so you can keep your muscles working and fat burning. If you choose to incorporate cardio bursts into your routine, rest a little longer between sets so you can perform the next set with as much energy as you can."</p><p>
<h4 class="c12">16 Include Negatives</h4>
</p><p>If you have a spotter at the ready, then use her to your advantage. Once you get to the end of the set, lower the weight for five seconds. Have your partner help you to get the weight back to the top. Do this for five reps. I promise you'll be in pain.</p><p>
<h4 class="c12">17 Squeeze</h4>
</p><p>When you perform your reps, don't lower the weight as soon as you lift it. Hold it at the peak of the contraction for a few seconds and squeeze the hell out of the muscle. Then slowly take the weight back to the starting position and try it again. Increasing the duration of your sets will put a new spin on your workouts and make them much more difficult.</p><p>
<h4 class="c12">18 Train To Failure</h4>
</p><p>"You can incorporate training to failure in a couple of ways," says Ashley. "On the days I lift heavy, I hit failure when I hit max weight. On my max days, I always have a spotter for safety and ensure I have good form. On days I incorporate hypertrophy training, I hit failure on the last set by going until I possibly can't squeeze out another rep. Sometimes I hit failure at 15 reps, sometimes at 20 reps, and sometimes I don't even count and just lift until I'm tanked."</p><img src="images/2014/23-ways-to-boost-workout-intensity-5.jpg" width="560" height="338"/><p>The more reps you do, the better you'll understand how a lift works. Use lighter weight on Olympic lifts until your form improves, then go heavier!</p><p>
<h4 class="c12">19 Take It To 100</h4>
</p><p>Powerlifters do one rep for the max amount of weight. This technique is the other extreme. Grab a light weight and lift for 100 repsr, or go a little heavier and rest for 15 seconds every time you hit failure; then pick up where you left off and add up until you hit the century mark.</p><p>
<h4 class="c12">20 Pre-exhaust</h4>
</p><p>Most of us start our workouts with a compound lift like the squat or bench press. To mix things up, choose an isolation exercise and do 3 sets of 10-12 reps with as much focus and effort as you would if you had started with a big lift.</p><p>After you complete three sets of the isolation lift, take on the lift you would normally start with. You probably won't be as strong, so you'll have to put more intensity and focus into the movement.</p><p>
<h4 class="c12">21 Time It</h4>
</p><img src="images/2014/23-ways-to-boost-workout-intensity-6.jpg" width="179" height="210" border="0" class="right-image c17"/><p>After you complete your warm-up, set your alarm for an hour. Once that alarm goes off, you're done—whether you completed your planned workout or not.</p><p>This extra pressure will help you stay on track and keep chitchat to a minimum.</p><p>
<h4 class="c12">22 Rest Less</h4>
</p><p>To maximize her time in the gym, Ashley keeps her eye on the clock. "Sometimes we get too caught up talking to other gym members, searching for a song we like, or even checking social media sites in between sets. Before we know it, 5-10 minutes have gone by and our body has cooled down. On days that I don't lift really heavy, I keep my rest to 45-60 seconds so my body stays warm and my heart rate stays high," she says.</p><p>
<h4 class="c12">23 Talk Positively</h4>
</p><p>Whether you're in the car, locker room, or maybe in the middle of the set, tell yourself your plans for the weight, set, or rep. You might look like a crazy person, but who cares! You're in the gym to get shit done.</p><p>Hearing your own positivity could psych you up more than if you were just thinking it. Once you crush the weight, just tell yourself: "Good job. Now do it again."</p><br /><br /><h4>Recommended For You</h4><div class="c20" webReader="4.0396039604"><a href="http://www.bodybuilding.com/fun/6-ways-to-strengthen-your-mindset.html"><img src="http://www.bodybuilding.com/fun/images/2014/6-ways-to-strengthen-mindset-small.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="4.71287128713"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/6-ways-to-strengthen-your-mindset.html">6 Ways To Strengthen Your Mindset</a></h4><p style="display: inline;" class="webReader-styled">
Use these tips to revamp your mindset and multiply your motivation.</p></div></div><div class="c20" webReader="5.50578034682"><a href="http://www.bodybuilding.com/fun/50-fat-torching-tricks-fire-up-your-fat-loss.html"><img src="http://www.bodybuilding.com/fun/images/2014/50-fat-torching-tricks-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="7.34104046243"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/50-fat-torching-tricks-fire-up-your-fat-loss.html">50 Fat-Torching Tricks: Fire Up Your Fat Loss!</a></h4><p style="display: inline;" class="webReader-styled">
Push past fitness plateaus, ramp up your weight loss, and achieve your New Year's resolutions with these 50 fat-torching tips!</p></div></div><div class="c20" webReader="3.51111111111"><a href="http://www.bodybuilding.com/fun/flip-on-your-growth-switch-with-pumpkin-protein-pancakes.html"><img src="http://www.bodybuilding.com/fun/images/2013/protein-pumpkin-pancakes-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="4.0962962963"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/flip-on-your-growth-switch-with-pumpkin-protein-pancakes.html">Flip On Your Growth Switch With Pumpkin Protein Pancakes</a></h4><p style="display: inline;" class="webReader-styled">
Fuel up and pig out on pumpkin with this meal that's sure to meet your macros!</p></div></div><br class="c21"/></div>

Motivation Overdrive: 23 Ways To Boost Workout Intensity

We’ve all had bad days. You know, those days when you have to force yourself to get off the couch and get to the gym. When you finally talk yourself into getting there, your workout is lax and you know you didn’t make any progress toward your goals. Those days suck, but they’re also bound to happen.

Nobody is born with never-ending energy and a bottomless spring of motivation. All of us will eventually struggle. It’s what we do with those bad days and how we overcome them that make the real difference in our fitness endeavors.

So, how do we overcome those bouts of lacking motivation, fatigue, and stress? What can you do to maximize your intensity and make every rep count? Here are 23 great ideas!

1 Crank Up The Tunes

Numerous studies have shown that music has the power to elevate a downer mood. Take advantage and get yourself psyched up before you even start your workout.

On your way to the gym, listen to whatever gets you pumped and then keep that momentum and music going when you get to the gym!

Research confirms that lifting to your favorite tunes can help you push harder and get the most from every set.

2 Visualize

Before you even leave the house, close your eyes for a few minutes and watch yourself go through your workout. Visualize putting that pin on the bottom of the stack and dominating that machine.

Watch yourself set a new PR on the bench or squat. Feel those muscles moving and flexing, and then go to the gym and make that vision a reality!

3 Warm Up Well

I’ve been training for 15 years and I still see people walk in the door and go directly to the bench press. Those muscles are cold! There’s no way that you’ll be able to have a good workout with the jump-start strategy.

Get yourself on a treadmill or use another warm-up technique so your blood will flow and your muscles will be primed for the carnage ahead.

A warm-up is also a great way to get mentally ready to go. You’ll probably find your workout is much better from beginning to end if you spend 5-10 extra minutes preparing for it.

4 Take a Pre-workout

Need a hit of energy? There are some great supplements which can help you feel more pumped about your workout. There’s a reason you see a lot of ads and promos for pre-workout supplements—they work.

If you’ve been using the same pre-workout product for a while, then cycle off for a few weeks or try a new product.

5 Amino Up

It’s one thing to get amped for a workout, but you also need to be able to train with intensity from your first lift to your last rep. Branched chain amino acids (BCAAs) are essential building blocks of protein that will keep your muscles fueled in training and help you recover after.

Add some to your water bottle and you may feel as strong during the second half of the workout as you did when you started.

6 Avoid Machines

WBFF competitor, fitness model, and Neon athlete Ashley Sarina Hoffmann knows a thing or two about using free weights to increase the intensity of her workouts. “Although I use machines at times, I try to stay away from them and focus more on free weights. By using free weights, I engage my core more and don’t restrict my range of motion. Lifting with dumbbells and barbells also helps balance, stability, and overall athletic performance.”

Free weights recruit more muscles to the lifting task than machines which balance the weight for you. Use the dumbbell rack to your advantage!

7 Vary Your Workouts

Doing the same thing day-in and day-out is both boring and unproductive. Try something new! If you’ve been all about single sets, try some circuits. Or, if you’ve been giant or supersetting your lifts for the last few months, switch to heavy straight sets.

Not only will these changes help you feel more motivated, but they’ll actually shock your muscles so they have no choice but to recover and grow.

8 Be Explosive

“Although I use machines at times, I try to stay away from them and focus on free weights.”
—Ashley Sarina Hoffmann

“Explosive movements develop fast-twitch muscle fibers and use the maximum amount of force in the shortest amount of time,” says Ashley Hoffmann.

By introducing explosive movements like box jumps or barbell squats into your fitness regimen, you increase the intensity of your workouts and make them more fun .

9 Try Dropsets

Straight sets are absolutely effective, but you can make workouts more challenging and interesting by using dropsets. To do them, grab a really heavy weight and lift it until failure. Once you hit failure, strip some weight and keep going.

When you hit failure again, take weight off and keep repping it out. Once you hit failure again, you can even go through the motions one more time. By the end, you’ll have a bigger pump than ever!

10 Superset Lifts

I love supersets. Pick two exercises—either for one muscle group or for opposing muscle groups—and perform one immediately after the other without rest. You’ll get two sets for the price of one and a shorter, more intense workout. Ashley Hoffmann utilizes supersets, too. “Supersets are a great way to maximize intensity!” she says.

11 Circuit Train

This is a principle similar to supersets, but instead of two exercises, you can do four, five, or even more. Go though one set of every movement before you rest. Once you’ve gone through every exercise, rest 2-3 minutes, and then go through all the exercises again.

Repeat this cycle as much as you’d like. If you haven’t done much circuit training before, I can promise you that by your last circuit, you’ll be totally worn out. This is a great way to introduce some cardio into your resistance training.

Straight sets are absolutely effective, but you can make workouts more challenging and interesting by using dropsets.

12 Do Rest-Pause Reps

Have you ever tried to hit 10 reps and reached failure at seven? Don’t sweat it. Next time this happens, re-rack the weight, count to five, and then pick up where you left off. You’re still hitting the reps you want, but taking a little break so you can get there.

Rest-pause reps can help your body respond to the heavy weight so that the next time you try, you may be able to finish the set without taking a break.

13 Add Partials

To get a little more out of each set, try performing a few reps of the top half of the exercise when you hit failure with a full range of motion. These partial reps will extend the set and ensure that you break down every last muscle fiber you have.

14 Cheat

Don’t use this as an excuse to overlook form completely, but you can put a little body English into some of your lifts so you can use more weight.

Put a little swing into heavy barbell curls or kickstart those laterals when you get near the end of a set. It worked for the old-school guys, and it’ll work for you!

15 Throw In Cardio Bursts

“Grab a jump rope, do some burpees, or even hit an ab exercise between sets for 20-30 seconds,” says Ashley. “This way, you’re not standing around between sets so you can keep your muscles working and fat burning. If you choose to incorporate cardio bursts into your routine, rest a little longer between sets so you can perform the next set with as much energy as you can.”

16 Include Negatives

If you have a spotter at the ready, then use her to your advantage. Once you get to the end of the set, lower the weight for five seconds. Have your partner help you to get the weight back to the top. Do this for five reps. I promise you’ll be in pain.

17 Squeeze

When you perform your reps, don’t lower the weight as soon as you lift it. Hold it at the peak of the contraction for a few seconds and squeeze the hell out of the muscle. Then slowly take the weight back to the starting position and try it again. Increasing the duration of your sets will put a new spin on your workouts and make them much more difficult.

18 Train To Failure

“You can incorporate training to failure in a couple of ways,” says Ashley. “On the days I lift heavy, I hit failure when I hit max weight. On my max days, I always have a spotter for safety and ensure I have good form. On days I incorporate hypertrophy training, I hit failure on the last set by going until I possibly can’t squeeze out another rep. Sometimes I hit failure at 15 reps, sometimes at 20 reps, and sometimes I don’t even count and just lift until I’m tanked.”

The more reps you do, the better you’ll understand how a lift works. Use lighter weight on Olympic lifts until your form improves, then go heavier!

19 Take It To 100

Powerlifters do one rep for the max amount of weight. This technique is the other extreme. Grab a light weight and lift for 100 repsr, or go a little heavier and rest for 15 seconds every time you hit failure; then pick up where you left off and add up until you hit the century mark.

20 Pre-exhaust

Most of us start our workouts with a compound lift like the squat or bench press. To mix things up, choose an isolation exercise and do 3 sets of 10-12 reps with as much focus and effort as you would if you had started with a big lift.

After you complete three sets of the isolation lift, take on the lift you would normally start with. You probably won’t be as strong, so you’ll have to put more intensity and focus into the movement.

21 Time It

After you complete your warm-up, set your alarm for an hour. Once that alarm goes off, you’re done—whether you completed your planned workout or not.

This extra pressure will help you stay on track and keep chitchat to a minimum.

22 Rest Less

To maximize her time in the gym, Ashley keeps her eye on the clock. “Sometimes we get too caught up talking to other gym members, searching for a song we like, or even checking social media sites in between sets. Before we know it, 5-10 minutes have gone by and our body has cooled down. On days that I don’t lift really heavy, I keep my rest to 45-60 seconds so my body stays warm and my heart rate stays high,” she says.

23 Talk Positively

Whether you’re in the car, locker room, or maybe in the middle of the set, tell yourself your plans for the weight, set, or rep. You might look like a crazy person, but who cares! You’re in the gym to get shit done.

Hearing your own positivity could psych you up more than if you were just thinking it. Once you crush the weight, just tell yourself: “Good job. Now do it again.”

Recommended For You

6 Ways To Strengthen Your Mindset

Use these tips to revamp your mindset and multiply your motivation.

50 Fat-Torching Tricks: Fire Up Your Fat Loss!

Push past fitness plateaus, ramp up your weight loss, and achieve your New Year’s resolutions with these 50 fat-torching tips!

Flip On Your Growth Switch With Pumpkin Protein Pancakes

Fuel up and pig out on pumpkin with this meal that’s sure to meet your macros!


View original post here – 

Motivation Overdrive: 23 Ways To Boost Workout Intensity

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments Off on Motivation Overdrive: 23 Ways To Boost Workout Intensity

<div id="DPG" webReader="113.826086957"><div class="side-bar" webReader="-12.1764705882"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2013/obi-vital-stat-box.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/obadike1/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="http://www.facebook.com/pages/OBI-OBADIKE/102272353153559" title="Facebook" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/Obi_Obadike" title="Twitter" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Obi Obadike<br /><strong>Website:</strong> <a href="http://www.obiobadike.com/">www.obiobadike.com</a><br /><strong>Email:</strong> <span class="c13"><a href="obifitness@verizon.net">obifitness@verizon.net</a></span></p></div><p>
<h3 class="article-title">QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?</h3>
</p><p>To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.</p><p>That means giving every body part its due in the gym, even if it's not a "glamour" body part like chest, biceps, or abs.</p><p>When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.</p><p>To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word "minimum." If you're strong enough, feel free to increase this to 4-5 exercises on shoulder day.</p><p>I make sure I warm up my shoulders by stretching my arms out. It's essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.</p><p>Here's a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that's up to you. Just don't train shoulders on consecutive days.</p><p>Follow this shoulder routine and they'll grow. Trust me.</p><h3 class="article-title">Monday</h3><p>
<h4 class="article-title c14">1 Dumbbell Front Raise</h4>
</p><p>This isolation exercise primarily works your anterior (front) deltoid.</p><p>Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-1d.jpg" width="560" height="375" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Front Raises</h6><p>Then, slowly lower the weight back down to your sides. Find yourself swinging? It's likely that the weight you're using is too heavy. <strong>Remember:</strong> Speed isn't the key here. It's all about slow, isolated exercises.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Overhead Press</h4>
</p><p>This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.</p><p>Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Barbell Upright Row</h4>
</p><p>This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.</p><p>Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-2.jpg" width="560" height="380" border="0" class="c15"/><h6 class="altH6 c16">Barbell Upright Row</h6><p>At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><h3 class="article-title">Friday</h3><p>
<h4 class="article-title c14">1 Dumbbell Shoulder Shrug</h4>
</p><p>This exercise works the upper trapezius muscle, helping you built titan-style traps.</p><p>Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.</p><p>Hold that contraction for at least two seconds before lowering your shoulders back down.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">2 Dumbbell Lateral Raise</h4>
</p><p>These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.</p><img src="images/2014/ask-the-ripped-dude-shoulders-graphic-3.jpg" width="560" height="356" border="0" class="c15"/><h6 class="altH6 c16">Dumbbell Lateral Raises</h6><p>Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.</p><p>Slowly bring your arms down and back to your sides. Repeat.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p>
<h4 class="article-title c14">3 Military Press</h4>
</p><p>This exercise works the entire shoulders complex, but especially the front deltoids.</p><p>Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.</p><p>Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.</p><ul><li>1 set warm-up of 20 reps using very light weight</li>
<li>3 sets of 12-15 reps</li>
</ul><p><a href="http://www.obiobadike.com/store/" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/obi-ripped-dude-page-banner.jpg" alt="Transform Your Body" width="560" height="144"/></a></p><br /><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="4.53488372093"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html"><img src="images/2014/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.04651162791"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-best-way-to-stay-ripped-year-round.html">ASK THE RIPPED DUDE: "WHAT'S THE BEST WAY TO QUIT THE WEIGHT-LOSS/WEIGHT-GAIN CYCLE?"</a></h4><p style="display: inline;" class="webReader-styled">
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Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!</p></div></div><div class="c20" webReader="4.63742690058"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-chisel-my-chest.html"><img src="images/2013/ask-the-ripped-dude_sm.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="5.70760233918"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-ripped-dude-how-can-i-chisel-my-chest.html">ASK THE RIPPED DUDE: "HOW CAN I CHISEL MY CHEST?"</a></h4><p style="display: inline;" class="webReader-styled">
Is your chest sunken rather soaring? No worries! Learn the key to building primo pecs with this chest-contouring workout.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.5023041475"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="7.54491017964"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">Obi Obadike</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/obi-obadike.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/obi-obadike.html"><img src="images/2013/writer-obi-obadike-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/obi-obadike.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Ask The Ripped Dude: How Can I Improve My Shoulders?

QObi, my arms look great, but I have ski-slope shoulders. What do you recommend?

To build a complete physique, the sculpted sort that looks good on a magazine cover, every body part needs to hold its own—without exception.

That means giving every body part its due in the gym, even if it’s not a “glamour” body part like chest, biceps, or abs.

When I train, my objective is to work each body part a minimum of once each week and a maximum of twice each week. That same rule applies to shoulders. I always pair shoulders with a back-smashing session.

To grow big, strong shoulders, hit them with a minimum of three exercises each training session. Note the word “minimum.” If you’re strong enough, feel free to increase this to 4-5 exercises on shoulder day.

I make sure I warm up my shoulders by stretching my arms out. It’s essential to prevent injury. I start with small circles going forward for at least 30 seconds and then I reverse and go backward for 30 seconds. Then I do the same thing, only making the circles bigger.

Here’s a breakdown of two shoulder routines. I chose these exercises because collectively they work each head of the deltoid. When I mention Monday and Friday—well, that’s up to you. Just don’t train shoulders on consecutive days.

Follow this shoulder routine and they’ll grow. Trust me.

Monday

1 Dumbbell Front Raise

This isolation exercise primarily works your anterior (front) deltoid.

Stand with your feet shoulder width apart. Hold a dumbbell in each hand and rest your arms at your sides. Using an overhand grip, slowly raise your arms in front of you and bring the dumbbell to eye level.

Dumbbell Front Raises

Then, slowly lower the weight back down to your sides. Find yourself swinging? It’s likely that the weight you’re using is too heavy. Remember: Speed isn’t the key here. It’s all about slow, isolated exercises.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Overhead Press

This shoulder exercise works your anterior deltoid while indirectly targeting your triceps and upper back.

Sit on a bench with a dumbbell in each hand, and make sure your feet are shoulder width apart and flat on the ground. Bring your arms to shoulder level and bend at the elbows. From there, simultaneously push the dumbbells overhead and extend until they touch for a complete repetition. Lower the dumbbells back down to chest level and repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Barbell Upright Row

This compound exercise works the deltoids and trapezius muscles while indirectly targeting the triceps.

Stand with your feet shoulder with apart and your knees slightly bent. Hold the barbell in front of you, resting it against your thighs. Pull the barbell up until it reaches the level of your clavicle.

Barbell Upright Row

At this point, your elbows should be fully pointed outward. Be sure not to swing or bounce the bar or rise to your tippy toes. Keep a steady breath, inhaling on the downward position and exhaling as you pull the bar upward.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

Friday

1 Dumbbell Shoulder Shrug

This exercise works the upper trapezius muscle, helping you built titan-style traps.

Hold a dumbbell in each hand using an overhand grip. Stand upright, feet shoulder-width apart. From the starting position, squeeze together your shoulder blades while simultaneously rotating your scapula. Try to bring your shoulders to your ears (or as close as possible) while elevating your scapula.

Hold that contraction for at least two seconds before lowering your shoulders back down.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

2 Dumbbell Lateral Raise

These raises primarily work the middle head of the deltoid as well as the anterior deltoid and posterior (back) deltoid.

Dumbbell Lateral Raises

Stand with your feet shoulder with apart, feet firmly planted. Holding a dumbbell in each hand, and keeping a slight bend in each arm, raise your arms to shoulder height.

Slowly bring your arms down and back to your sides. Repeat.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

3 Military Press

This exercise works the entire shoulders complex, but especially the front deltoids.

Sit on a bench. With your feet firmly planted and roughly shoulder width apart, grasp the bar with an overhand grip. Extend your arms straight while lifting overhead. Try not to arch your back.

Lower the bar back down to your clavicle and repeat. Be careful not to hold your breath. Inhale while pulling down and exhale while pushing up.

  • 1 set warm-up of 20 reps using very light weight
  • 3 sets of 12-15 reps

Transform Your Body


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ASK THE RIPPED DUDE: “HOW CAN I IMPROVE MY VERTICAL JUMP?”

Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!

ASK THE RIPPED DUDE: “HOW CAN I CHISEL MY CHEST?”

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About The Author

Known as ”The World Most Ripped Fitness Model,” he’s very passionate about educating people all over the world about health and fitness.

Original article – 

Ask The Ripped Dude: How Can I Improve My Shoulders?

Posted in Bodybuilding, Exercises, Nutrition, Weight lossComments Off on Ask The Ripped Dude: How Can I Improve My Shoulders?

Thumbnail

Learn The Olympic Lifts: Snatch And Clean And Jerk Progression Lifts

The sport of weightlifting is a polarizing enigma. Some think the snatch and the clean and jerk are the epitome of strength and athleticism. Others find them dangerous, hardcore, and completely out of the realm of normalcy.

As a weightlifting competitor and CrossFitter, I’m firmly in the pro-snatch camp. I think it’s a shame people don’t do the “Olympic” lifts and feel sad when trainers clutch their pearls at the thought of allowing their clients to perform such “dangerous maneuvers.” As it turns out, weightlifting training and competitions are actually safer than other sports.1 With the right coach and the right equipment, there’s no reason to forego your interest in weightlifting because these moves look scary.

The snatch and the clean and jerk aren’t bodybuilding lifts, though. Doing them won’t help you build particular body parts like that troublesome upper pec or that lagging vastus medialis. These lifts will, however, aid your mobility, make you a more powerful athlete, increase your lean muscle mass, and, believe it or not, tax your cardiovascular system.

Now, before you run to the nearest platform to grip it and rip it, slow your roll. You can’t throw plates on a barbell and hope you can get it over your head. That would be like dumping an 8 year old into the front seat of your car, handing him the keys to the ignition, and then giving him the green light—now that’s scary.

The snatch and the clean and jerk are difficult lifts. To do them safely takes a lot of flexibility, speed, and power. So before you even attempt the real thing, try these progression lifts. They’ll help you develop the mobility, speed, and power you need to snatch or clean and jerk successfully.

Clean Foundation Moves

EXERCISE 1

If you’re a bodybuilder, you’ve probably been doing front squats with the bar resting on your shoulders and your arms crossed over the top of it. If you want to clean, drop the habit. Start doing front squats with the bar in your hands and your elbows pointed forward. It gets really difficult to pull the bar off the ground and onto your shoulders if you can’t bring your elbows up to near-shoulder level. If you can’t even hold the bar in that position without wanting to scream in agony, it’s time to start practicing more mobility.

For most people, the enigma of the clean stems from a lack of flexibility. To do a clean, your T-spine, lumbar, and shoulders have to be supple and strong. You may be able to hold the bar in a front rack position, but as soon as you squat down, you freeze. You don’t have to front squat 250 to work on your mobility. Grab an empty bar and practice holding the bar in the front rack and squatting down.

“It’s also important to squat to full depth—that means your hip hinge needs to be below your knees.”

It’s also important to squat to full depth—that means your hip hinge needs to be below your knees. One of the keys to a good clean is getting under the bar quickly. Do one right, and all the sudden you’ll be ass to grass with a bunch of weight on your shoulders.

If you can, sit at the bottom of a light front squat. Practice keeping your chest up and your spine neutral. Don’t round forward. Allow your back and your shoulders to stretch. Learn how to get comfortable in this position.

EXERCISE 2

Undoubtedly, you’ve practiced the deadlift. The clean pull is similar, but you’ll actually be pulling the bar as high as you can. This is an important movement to practice because it’s what you’ll do before you fall under the bar in a real clean.

Clean Pull

For the clean pull, keep your arms just slightly bent and the bar close to your body. The point is not to use your biceps to pull the bar up, but to practice using the energy stored in your ankles, knees, and hips—we call this triple extension—to drive the bar upward. Before the bar even leaves the ground, make sure your lats and hamstrings are engaged.

As you pull, don’t let the bar drift forward. To be good at the clean, you have to learn to control the bar and make it do what you want it to. Don’t let the bar control the movement. Use light weight to begin so you get the feel of how your muscles are working. Your form should stay the same, no matter how heavy you load the bar.

EXERCISE 3

True plyometrics aren’t exactly “lifts,” but they will help you learn how to produce more power. To jump on or off of a box, your muscles have to stretch and then contract rapidly. The faster your muscles can do this, the more force they can produce. Force, as any good student of physiology knows, is a primary piece of power. And power is an essential aspect of performing the clean.

Box Jump

Adding plyos to your regimen is beneficial no matter what your goals are. Jumping on or off of a box will fire up your central nervous system (CNS). Your CNS is responsible for delivering messages to your muscles from your brain. If your CNS works quickly and efficiently, you’ll be much better at doing complex movements.

Jerk Foundation Moves

EXERCISE 1

The push press differs from a strict press in that you get to use momentum from your legs to help you lift the bar over your head. To do a clean and jerk, you need to get comfortable having weight over your head. It might be scary at first, but by doing this lift you’ll build strong, stable shoulders and an iron core that, together, are more than capable of putting up big numbers.

Push Press

I see a lot of people doing this lift with a lot of chest action. The bar goes more forward,than out and there’s a lot of scary back-arching going on. The push press is not a standing incline bench press.

Grab the bar with your hands slightly more than shoulder-width apart. The movement should begin with a dip in your knees; don’t start by sticking your ass out. As you push upward with your legs, think about that energy traveling all the way up your shoulders, through your arms, and into the bar. As your arms reach full extension, poke your head through and let your whole body take the weight.

EXERCISE 2

A push jerk is a little different than a push press because you re-bend your knees after you dip and drive the bar over your head. This movement is a little more complicated and thus takes a bit more athleticism and coordination.

Push Jerk

The point of doing a push jerk is to work on “catching” the bar with your legs. In other words, your knees absorb some of the weight as the bar goes over your head. You should be able to push jerk more than you push press.

The lift actually ends when you re-straighten your knees and your arms are at full extension. Just like in the push press, your head should poke through your arms. If someone was standing to the side watching you, she would be able to see at least a little bit of your ears.

Snatch Foundation Moves

EXERCISE 1

Maybe one of the most difficult exercises ever invented, the overhead squat is the king of exposing your weaknesses. If you have any sticky points in your shoulders, back, or hips, the overhead squat will make you feel like an old lady.

Overhead Squat

The overhead squat is a great foundation because the bottom portion mimics perfectly the landing position of the snatch. If you can sit—with your hips below your knees—and the bar over your head without wanting to cry like a little girl, you’ve got the start of a squeaky-clean snatch.

The overhead squat is also great for working balance, stability, and mobility. Even if you aren’t interested in ever trying the snatch, throwing an overhead squat into your regimen will only help you.

EXERCISE 2

The snatch balance is a fun little exercise that’s challenging at every level. Even with light weight, putting together the speed and coordination necessary for this lift can be difficult.

Snatch Balance

Start with the bar racked across your shoulders like you would for a back squat. Your hands will be wide, like they would be for a snatch. Dip like you would for a push press and then drive upward. As the weight unloads from your shoulders, drop into the bottom of an overhead squat position.

It takes speed to get down and athleticism to figure out how to drive the bar up and then squat down in rapid succession. And, like the overhead squat, it requires a lot of mobility.

What do you think?

Have any other ideas for weightlifting progression moves? Having trouble with any of these movements? Hit me up in the comments below!

References
  1. http://www.liftbigeatbig.com/2011/11/benefits-of-olympic-weightlifting.html


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See the original post: 

Learn The Olympic Lifts: Snatch And Clean And Jerk Progression Lifts

Posted in Bodybuilding, Exercises, NutritionComments Off on Learn The Olympic Lifts: Snatch And Clean And Jerk Progression Lifts


Paige Hathaway

18 hours 47 minutes ago

What's the best way to burn fat you ask?

Mixing in HIIT training or plyo metrics to your lifting routine is the absolute best way (besides getting your diet in order) to burn fat and build muscle! Instead of resting in between sets.. add this move or moves similar! This will keep your heart rate up and core engaged! #hellosummerbody

This move: INCH WORM PUSH-UP BURPEES / 8-10 reps

Example of mixing this into your circuit:
Leg extension 12-15 reps
Leg press (quad focused feet positioning) 12-15 reps (normally you would rest here) but instead..
NO REST - INCH WORM PUSH-UP BURPEES / 8-10 reps
No rest and repeat x3-4
(your rest is basically you on the leg extension)
Music 🎶 American Teen #khalid

Paige Hathaway

1 day 3 hours ago

Midday/Preworkout snack Big Slice Apples
More importantly why I like this on the go pouch, is when I am moving around from shoot to shoot, meeting to meeting and gym session to gym session, #bigslice is the perfect snack to keep me going, when I need a quick boost. 😋🍎
............... Check them out #GNC #Sprouts #Wholefoods

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