Archive | April, 2016

<div class="article-text" itemprop="articleBody" webReader="224.401348125"><p>In a perfect fitness world, you'd warm-up, you'd cool-down, you'd cross-train, you'd do intervals, and, oh, yeah, a laundry fairy would come wash your gear so you never had to wear a sweaty sports bra two workouts in a row. ;</p><p>But alas, if you're like most women, you live in a fitness world where managing to cram in a few minutes at the gym is about as good as it gets. And when you do manage to make it to the gym—and log your usual 20 minutes on the treadmill—you wonder if you're sacrificing results or risking injury by always doing the same old thing.</p><p>We took a look at seven common fitness habits to see which ones are forgivable—and which ones you should definitely change.</p><p>Related: <a href="">How to Get Rid of Cellulite Fast</a></p><p><strong>Habit: You never warm-up.<br /></strong><em>Verdict:</em> Forgivable</p><p>Unless you’re about to compete in an intense activity, skipping a warm-up—a preliminary, easy workout—won’t likely hurt you. And in some cases, a too long warm-up can actually decrease workout performance, finds research published in the <em>Journal of Applied Physiology</em>. According to the study, cyclists who warmed up extensively ended up sacrificing their performance. The athletes faired better with a shorter, more leisurely warm-up.</p><p>“It depends on what you’re doing,” Dr. Robert G. Marx, an orthopedic surgeon with the Hospital for Special Surgery in New York City, said. “You want to warm-up if you’re playing a sport that involves sprinting, such as soccer.” ;</p><p>In that case, start with a few minutes of low-intensity dynamic (movement-based) exercise, such as 10 yards of skipping, backwards running, or lunges, said Tom Holland, an exercise physiologist and author of "The 12-Week Triathlete." ;</p><p>For walking or weight training, it's OK to skip the warm-up but start out easy.</p><p><strong>Habit: You skip workouts if your muscles ache.</strong><em><br />Verdict:</em> Regrettable</p><p>Muscle aches occurring a day or two after a strength workout is a sign of delayed onset muscle soreness (DOMS), which can also happen if you’ve tried a new exercise move or worked out more intensely. And it's totally normal, as in no need to ride the couch for days of recovery. ;</p><p>“DOMS is believed to be caused by microscopic tears within the affected muscle fibers,” Dr. C. David Geier, Jr., an orthopedic surgeon and director of sports medicine at the Medical University of South Carolina, said.</p><p>And there’s no need to skip your workout entirely, Geier said. ;</p><p>“Simply choose lighter cardio workouts that increase blood flow or practice gentle stretching of the sore muscles.” ;</p><p>Just avoid aggravating the sore muscles with the same exercises, Geier said, as it could cause muscles to remain sore for a longer period of time. The caveat: if you're in pain, not just sore, don't power through. ;</p><p><strong>Habit: You work through pain.</strong><br /><em>Verdict:</em> Regrettable</p><p>The muscle aches and soreness of DOMS is one thing, but a sharp or persistent pain that worsens over time may be a sign of something more serious. If you continue to push through pain it can worsen over time and be harder to heal, Marx said. ;</p><p>“Generally, you don’t want to work out when something just ‘doesn’t feel right,’ which most people can tell.” ;</p><p>Listen to your body. The amount of time off that you lose recovering from an injury is far longer than heeding your body’s warning and going easy in the first place, Marx said. For example, an ACL tear can take three to four months to heal after surgery, Marx said. See a doctor if the pain lasts longer than reasonably expected (this varies depending on the injury) or worsens over time. (<a href="">What to do about calf pain</a>)</p><p><strong>Habit: You don't cool down.</strong><br /><em>The verdict:</em> Forgivable</p><p>When you barely have time to work out, cooling down for another 10 minutes seems like time better spent elsewhere. And in most cases it is. Failure to cool down won’t negatively impact you, Geier said. ;</p><p>“However, cooling down for a few minutes allows the heart rate and blood pressure to gradually return to normal and may also keep lactic acid from building up in the fatigued muscles.” ;</p><p>A cool-down help flush out the metabolic byproducts that cause that uncomfortable burning sensation in your muscles after a hard workout. And while cooling down isn’t crucial, if flexibility is a goal, you may want to take five minutes at the end of your workout to lightly stretch after a gradual cool down period. ;</p><p>“Muscles stretch easier when they’re warm,” Geier said. ;</p><p><strong>Habit: You don't stretch before a workout.</strong><br /><em>The verdict:</em> Forgivable</p><p>Skipping stretching before exercise is not only forgivable but may even be recommended, according to a recent study published in <em>The Journal of Strength and Conditioning Research</em>. The study shows that stretching prior to weight lifting may make you feel weaker and more off-balance during your workout—two things you could do without when you've got dumbbells teetering over your face. ;</p><p>Another analysis of data published in the <em>Scandinavian Journal of Medicine Science and Sport</em> finds that stretching before exercise is generally unnecessary. ;</p><p>“Studies also show that stretching does not prevent injury,” Marx said. “If strength is your goal, you’re better off using the time for strengthening and core exercises.”</p><p>That said, it's important to maintain flexibility overall—you just don't have to do it before exercise. Stretch in the morning or before bed (it feels great!) or take a weekly yoga class to limber up. ;</p><p><strong>Habit: You machine hop without a plan.</strong><em><br />The verdict:</em> Forgivable</p><p>Hopping from machine to machine without a real plan has its pros and cons, Holland said. ;</p><p>“On the upside you have built-in ‘muscle confusion,’ which means your muscles won’t adapt easily to your routine,” Holland said. “On the downside, unless you’re an advanced exerciser, you need to develop a sound strength base before you can build on it. Jumping around doesn’t allow for that.” ;</p><p>Holland says you need a certain amount of consistency before you make changes if you want to develop lean muscle tone. He recommends sticking with one routine for four to six weeks to develop that benchmark of strength and to learn proper lifting techniques.</p><p><a href="">Top 10 Mistakes You Make On The Elliptical Trainer</a></p><p><strong>Habit: You stay within your comfort zone.</strong><br /><em>The verdict:</em> Regrettable</p><p>Staying within your comfort zone means you’re not challenging yourself enough to create results, says Holland. ;</p><p>“We tend to do what we like. But if you only do the exercises you like (which are usually the ones you do well) you’re not going to burn as many calories and you’ll just reach a plateau.”</p><p>;Comfortable exercises such as gentle walking or using light resistance may offer low-level heart benefits but little else. ;</p><p>“The truth is, exercise isn’t always fun,” Holland said. “If you want results, a sense of accomplishment is fun.” ;</p><p>Holland recommends exercising at about a seven intensity on a scale of one to 10 (for cardio as well as resistance training). “You should be uncomfortable, but it’s not unbearable. For cardio this means you can talk, but it’s difficult,” he says.</p><p><a href="">9 Reasons Women Should Lift Weights</a></p></div>

How bad are your fitness habits?

In a perfect fitness world, you’d warm-up, you’d cool-down, you’d cross-train, you’d do intervals, and, oh, yeah, a laundry fairy would come wash your gear so you never had to wear a sweaty sports bra two workouts in a row. ; But alas, if you’re like most women, you live in a fitness world where […]

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Posted in Bodybuilding, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight Training0 Comments

<div id="DPG" webReader="174.173011256"><div class="side-bar" webReader="-15.9862068966"><div class="c9"><img src=""/></div><h3 class="article-title c10">Vital Stats</h3><a href="" target="_blank"><img src="" width="20" height="20" border="0" class="c11"/></a><a href="" rel="nofollow" target="_blank" title="Facebook"><img src="" width="20" height="20" border="0" class="c12"/></a><a href="" rel="nofollow" target="_blank" title="Google Plus"><img src="" width="20" height="20" border="0" class="c12"/></a><a href="" rel="nofollow" target="_blank" title="YouTube"><img src="" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Danny Kavadlo<br /><strong>From:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, progressive calisthenics specialist<br /><strong>Website:</strong> <a href="" rel="nofollow" target="_blank"></a></p></div><p>Just about everyone I know who's ever trained seriously, in almost any discipline, has focused in on their abs at one point or another. I know I have. There's no denying that abs are a core (pun intended) component of perceived physical perfection, so it's pointless to resist. Almost every magazine cover, advertisement, and billboard shows images of chiseled abs. "Ideal" waistlines have gone in and out over the years, but as a culture, we continue to celebrate abs more than ever.</p><p>Beyond that, abdominal training is simply important to all types of athletes. You use your abs every time you lift, twist, or even stand up. A powerful set of abs, along with a strong, balanced physique are big parts of the formula for overall physical health. And to everyone who says "visible abs aren't necessarily strong abs," I answer: That may be true, but I can still recognize a strong set when I see one.</p><p>Still, as this site and many others are happy to point out for you, you can't train your way out of a poor diet. While there is an extraordinary amount of conflicting "expert" testimony when it comes to proper nutrition, there are tried-and-true techniques that millions of abs—sixes of millions of them, in fact—can agree on. They might blow your mind or they might be old news, but listen up either way. If you're not following them, then it probably shows.</p><p>
<h3 class="article-title c13">1 Fire It Up</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-1.jpg" width="249" height="297" border="0" class="float-right c14"/><p>First things first: You need to be aware of what you eat. The best way to do this is to prepare as many of your own meals as possible. When you cook for yourself, you can stay on top of exactly what every single ingredient is, and how much you use in preparation. The more knowledge and power you have the better.</p><p>When consuming foods made by others, you don't know much for certain, and particularly when you dine out. Many times, even when prepared by "healthy" restaurants, meals are often served in oversized proportions and laden with gratuitous amounts of empty calories and chemicals. I've seen salads and sides that boast more than 1,000 calories per serving. No one will get abs eating like that on a regular basis.</p><p>
<h3 class="article-title c13">2 Go Green</h3>
</p><p>A lot of folks think I eat nothing but pull-up bars and tattoo ink. They'd be surprised to see how many leafy greens I consume on a daily basis. Everyone knows that green vegetables are excellent sources of vitamins, nutrients, calcium, and dietary fiber, but many don't realize what a large role eating foods like spinach, kale and broccoli can have in sculpting amazing abs.</p><img src="images/2014/eating-for-ultimate-abs-graphic-2.jpg" width="560" height="254" border="0"/><p>"People who have problems with self-control and portion size can't go wrong when it comes to greens, which can be consumed virtually whenever you want."</p><p>Greens, along with most vegetables, are extremely low in caloric intake. People who have problems with self-control and portion size can't go wrong when it comes to greens, which can be consumed virtually whenever you want. Load two thirds of your dinner plate with veggies, and you'll fill up with quality nutrition and decrease the temptation to make sketchier choices.</p><p>
<h3 class="article-title c13">3 Avoid Processed Sugar</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-3.jpg" width="272" height="400" border="0" class="float-right c15"/><p>If you consume extra sugar and don't metabolize it quickly, it will be stored as fat. Many of us, men in particular, tend to store this fat on our bellies. Clearly, a diet high in sugar will hinder you on your quest to a six-pack.</p><p>Processed sugar is among your abs' greatest foes. By this, I am not just referring to white table sugar and high-fructose corn syrup, but to just about any product where everything has been removed but the sugar. This includes "raw" and "natural" sugars, not to mention many other misleadingly labeled sweeteners on the market, including such as "nectars," "syrups," and "cane juice."</p><p>The natural sugars found in fruits and vegetables do not fall into this category; they have never been processed and are un-stripped of their natural fiber. They therefore metabolize slowly over time. An apple is not only sweet, it's filling and free of processed sugar, making it a great snack for ultimate abs.</p><p>
<h3 class="article-title c13">4 Drink More Water</h3>
</p><p>One of the worst things about sugar is that it's added to virtually everything. While it's obvious that beverages like cocktails and soda will stand in the way of the quest for abs, many well-intentioned individuals still drink their sugar unknowingly in the form of flavored waters, sweetened iced teas, fruit juices, coffee drinks, and other treats. These products should be consumed minimally, if at all.</p><img src="images/2014/eating-for-ultimate-abs-graphic-4.jpg" width="560" height="364" border="0"/><p>"Water improves metabolic rate and digestion, which helps you get leaner."</p><p>Make it a habit to look at ingredients and nutritional information and take nothing for granted. Drinks are not always what they seem! A glass of orange juice has more than 100 calories and 20 grams of sugar. Water has none. The importance of taking in adequate H2O cannot be overstated.</p><p>Water also improves metabolic rate and digestion, which helps you get leaner. It hydrates and moisturizes, increasing your skin's suppleness and enhancing your abs' appearance. Furthermore, water removes toxins and reduces aches and pains, helping you train harder and recover faster.</p><p>
<h3 class="article-title c13">5 Eat Less</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-5.jpg" width="254" height="331" border="0" class="float-right c14"/><p>There are many paths one can take in the quest toward ultimate abs. Lots of diets and eating styles have the potential to help you get lean, and I'm not here to tell you why one is better than another. But here's a thought: Although there is no single weight-loss method universally proven to work perfectly for everyone in all situations, simply <em>eating less</em> comes close!</p><p>Having a ripped six pack requires having low body fat: 10 percent or less for men as a general standard, and 20 percent or less for women. A number like that simply is not attained without good old-fashioned restraint. Assuming you're like most of us, if you want to show off that hard-earned definition, you will simply have to eat less. There is no way around it.</p><p>
<h3 class="article-title c13">6 Live Life</h3>
</p><p>Practicing restraint is one thing. Subjecting yourself to deprivation is another. The line between them is one you have to find for yourself, but a system that leaves you constantly wanting <em>more</em> will inevitably leave you dissatisfied. Long-term deprivation can lead to a backlash of bad habits, and usually counter-productive. I think it's best to have a healthful, holistic approach to training and life. Look at the big picture. Food is meant to be enjoyed, and with the right mindset, you can do so and have your abs, too.</p><img src="images/2014/eating-for-ultimate-abs-graphic-6.jpg" width="560" height="515" border="0"/><p>"Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can't indulge occasionally."</p><p>Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can't indulge occasionally. This principle is true for desserts, "cheat" meals if you're inclined to call them that, and even Thanksgiving dinners. They're all fine because they're <em>occasional</em>. Just make sure to be honest and hold yourself accountable; it's not a "cheat" if you do it every day.</p><p>If you have good eating habits, there's almost nothing you'll have to avoid 100 percent of the time. This will leave you and your six-pack abs free to live happily ever after together. Keep the dream alive!</p><a href="" rel="nofollow"><img src="" width="560" height="144"/></a><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="4.4525"><a href=""><img src="images/2014/forge-an-iron-grip-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="5.48"><h4 class="c17"><a href="">Strength Where It Counts: The 5 Best-Kept Grip Strength Secrets</a></h4><p style="display: inline;" class="webReader-styled">
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Eating For Ultimate Abs: Six Tips For A Six-Pack

Vital Stats Name: Danny KavadloFrom: New York, NYOccupation: Trainer, author, progressive calisthenics specialistWebsite: Just about everyone I know who’s ever trained seriously, in almost any discipline, has focused in on their abs at one point or another. I know I have. There’s no denying that abs are a core (pun intended) component of perceived […]

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Single-leg deadlift

Single-leg deadlift Sculpt your butt with the single-leg deadlift with Holly Barker.Position weight to left side and raise right foot slightly to take weight off.Keeping neck and spine position neutral, tilt your weight forward while reaching your right foot back, leg straight and toe pointing towards the ground.Use your left arm for balance on left […]

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Pop squat on the sand

Pop squat on the sand Challenge yourself with the pop squat on the sand with Holly Barker.How: Squat to 90 degrees, feet shoulder-width apart, knees in line with toes.Explode out of your squat and through your heals.Land softly back to your squat starting position and prepare to repeat. 20 reps.Words/Workout: Holly Barker (pictured)Photography: Noel Daganta […]

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New Year Sale - Get 45% OFF on Phen375

Paige Hathaway

Paige Hathaway

4 days 8 hours ago

Beach conditioning workout (video 3 of 5)

Alternating plank battle ropes 20 reps per side into a kettle bell squat walk down 10 steps back 10.

🎵BEAST Rob Bailey


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