Archive | August, 2018

single-digit__square

How to get single-digit body fat, safely

While it’s unlikely most gym-goers will be wrapping themselves in bin bags and heading to the sauna, obtaining the coveted single-digit percent body fat has become a badge of honour. Previously reserved for bodybuilders, male models and the truly dedicated, men off the street are now using pre-competition fat loss logic for jaw-dropping abs. So what’s the answer? Can this extreme body be maintained in a safe, sustainable way?

(Related: The 5 workout mistakes you are probably making)

Well, yes it can. Providin it’s done safely. It’s also important to note that ‘living’ with such a low percentage of body fat isn’t always practical nor is it entirely safe. For example, some body fat is necessary for your body to function efficiently. The International Journal of Sports Psychology and Performance found male bodybuilders dropping fat for competitions also saw their testosterone levels tank. More worryingly, the subjects’ heart rates dropped to a meagre 27 BPM – a recipe for dizziness and cardiac arrest.

(Related: Is cardio necessary for single-digit body fat?)

man with muscle in gym

Easy hacks to lower your body fat

It’s inadvisable to become obsessed and allow your body fat to drop too far, but if you’re aiming for around 8%, it’s achievable with hard work, diet and exercise. Our expert PT Jason Patmore, gives his tips on dipping below double figures, with no dehydration needed.

Reduce your carb intake and eat more protein (oh, and fat doesn’t make you fat)

The latest nutritional guidelines have shown that fat is in and carbs are out for a while now, but many are stuck on the old staple that carbs are necessary before a gym sesh. Dead wrong if you’re gunning for single digits.

“People need to get it out of their heads that fat makes you fat,” says Patmore. “Carbohydrates release insulin, and when insulin levels are raised the body is actually prevented from using fat as fuel. The goal is to reduce your body to that state.”

(Related: 4 health benefits of a low carb diet)

Cutting body fat means training your body to use fat stores as fuel, something it won’t be doing while you’re burning through pre-workout pasta. Patmore recommends a high-protein breakfast without carbs before hitting to the gym, only using carbs after training to improve the protein synthesis process – this is the reason most protein shakes have a mix of both protein and carbohydrates.

(Related: Your most common protein shake mistakes)

Your session is going to suck because of the low energy reserves before your body adapts, but, if you’re set on that lonely number it’ll all be worth it to watch the fat melt away. Eating your carbs later in the day is more beneficial in a low-calorie diet, as the journal Obesity (Silver Spring) has shown that carbs in the evening reduce hunger pangs and improve weight loss.

(Related: Here are 5 easy ways to get more protein into your diet)

man with single digit body fat

You can’t target fat loss

One of the biggest body-fat myths around is that you can “spot reduce” fat by targeting certain body areas. For example, if you want six-pack abs, you’ll be able to target subcutaneous fat (belly fat) specifically for faster results. But Patmore knows better.

(Related: The best workout to lose weight)

“Can you spot reduce?” he asks incredulously. “Your body will pile on or lose fat, but spot reducing is a myth. Certain areas of your body are more likely to store fat, so general fat loss will equate to losing flab in certain areas more than others.” No targeting your double-chin, we’re afraid: push through the pain and watch it melt away with the rest of your body.

(Related: These are the best cereals for fat loss)

The best exercises that will burn fat

(Related: How to cut out 600 calories from your diet, safely)

Operating at a calorie deficit, carefully managing your carbs and harvesting fat-stores during workouts will begin to drag your body fat down below the decade. All that remains is to roll up your sleeves and get on with the workouts – and for this, Patmore recommends upper and lower-body supersets followed by a steady-state run.

(Related: The HIIT dumbbell workout)

3 sets of each of the following supersets, 15 reps of each with 2 mins rest between supersets, should kick your fat-loss journey into overdrive. We’ll see you on the cover of the mag next year.

Upper-body superset

 

Goblet squat

Stand with your legs slightly wider than shoulder-width apart, clasping a kettlebell in each hand in front of your chest with palms facing each other.

(Related: How to perform the back squat effectively)

Bend your knees and lower yourself into a squat, keeping the kettlebells in the same position and ensuring you don’t round your back by tensing your glutes throughout. Drive back up and repeat.

Dumbbell shoulder press

Sit on the bench holding two dumbbells at shoulder height with an overhand grip.

(Related: These are the 10 best dumbbell exercises for men)

Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

Lower-body superset

Dumbbell bench press

Lie on a flat bench holding two dumbbells over your chest with an overhand grip.

(Related: 3 reasons you’re not benching bigger numbers)

Push up until your arms are straight, then lower under control.

Dumbbell split squat

With a dumbbell in each hand, stand facing away from the bench with one leg resting on it, laces down.

Squat down with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.

(Related: How to get bigger legs without lifting weights)

Finisher

 

Steady state run

Run at 65% intensity for 5km.

Increase the effort by adjusting the treadmill to an incline

Visit Site:

How to get single-digit body fat, safely

Posted in Bodybuilding, Exercises, Nutrition, Training Methods, Weight loss0 Comments

5 Steps To Looking 10 Years Younger

By Steve & Becky Holman

Did you know that once you hit 40 years of age, whether you’re a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes. Think about that! If you are 40, that means by the time you hit 44 you will LOOK and FEEL 48. And by the time you reach 60, you will LOOK and FEEL 70 YEARS OLD! We see this every day… just look around you.

Did you know that 90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat? That means you not only lose the only thing on your body that creates shape, tone, and strength—you also gain more fat every year, even if your calories stay the same.

Did you know that all of this is reversible at any age? That there are specific ways to move, eat, and think that tell your brain to STOP this rapid aging process… and even SLOW IT DOWN to the point where you’re aging less than a year for every year? That means you can look younger at 40 than you do at 35… or if you’re like Becky and I, younger at 50+ than we did at 40!

This is not fantasy talk. This does not require a boatload of anti-aging drugs, supplements, or gimmicks. And, this works for anyone, male or female, and works at any age. 35, 45, 55, 65, 75… you name it. The biology is exactly the same.

My years as editor-in-chief at Iron Man Magazine have allowed me to peer into the secret routines of the anti-aging experts. Over the years, both Becky and I have picked up SO many tips, tricks, and strategies that have allowed us to literally reverse the aging process, at least from a cellular level. That means our body’s look, feel, and MOVE younger than our chronological age.

We’ve taught this System to countless men and women over the years, and it always begins with these 5 key principles you must apply in order to STOP the rapid onset of aging that’s going on right now, reverse it, and begin “aging backwards” by restoring your body’s natural youth hormones.

That said, we have to warn you: What you are about to hear may go against all the conventional diet and exercise advice you’ve been hearing. That’s because the world has, to be utterly frank, gone soft! “Core training”, hot yoga, spin classes, tai chí all of these are just fine, but they won’t slow your aging, and they certainly will never shape your muscles or burn off stubborn body fat. No way!

These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body.

What you need is a splash of cold water, a touch of Old School, and the honest truth.
Sound good? Let’s dive in!

Step 1: Forget Low-Fat Diets

Forget Low Fat!Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We’re fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we’re passing these habits to our kids.

Fats are not to be feared – they’re to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the ‘strength’ hormone, for example, is the direct result of cholesterol and dietary fat intake. That’s right: “Cholesterol” isn’t a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.

People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not… it will worry you to death if it doesn’t kill you first!

Step 2: Stop Running in Circles

Stop Spinning Your Wheels!

Gym classes can be fun, if you like sitting in one place and torturing yourself. But have you noticed how little people change their bodies in these classes? Sure, it’s good “cardio”, but cardiovascular conditioning can be gained with far less time and effort.

Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body’s essential nutrients and tissues.

There’s a smart way to exercise… we’ll cover that in a minute. And, what’s wonderful is that it takes you about ¼ the time of traditional workouts.

Click here to read more

 

Posted in Bodybuilding, Exercises, Nutrition0 Comments

kettle-bells

Grind To Grow: Try Your Squats And Presses With Kettlebells!


I’ll never forget the first time I squatted with a pair of 32-kg kettle bells on my chest.

It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterwards, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

Click Here! For 5 Steps to looking 10 Years younger

I quickly learned that kettlebells are unjustly overlooked as strength equipment; they are often only favored as endurance tools for high-rep ballistic movements like swings and snatches. They’re equally adept and providing muscular overload on slow, heavy lifts like squats and presses.

Why? It’s simple: Your body knows that to get stronger, as well as to continue burning fat, it must adapt. Heavy kettlebells give it a challenge that is uniquely difficult to overcome. Because of their odd shape, kettlebells actually make the body do more work than traditional implements such as barbells and dumbbells. Sub them out even just for a couple of movements you already do, and you may be surprised at the benefits you receive.

The Toughest Squat You’ve Never Done

The reason the double-kettlebell front squat is so much more challenging than its barbell cousin is due to leverage. Consider the rack position: With a barbell, the load rests near the top of the spine, across the collarbone and the front of the deltoids, just below the head. In this arrangement, the barbell becomes virtually one with the lifter, making it easier to move the external resistance. This allows you to move much more weight.

With a kettlebell, it’s almost the opposite. In the rack, the weight rests low, against the outside of the forearms, with the elbows pointed down rather than out. The bells try to pull your body forward and off-balance, which forces your entire midsection to reflexively contract in order to keep you from folding in half.

If you’ve been lifting—or just reading about lifting—for a few years, you’ve probably heard this same argument used as a reason to do barbell front squats rather than barbell back squats. But the truth is that the simple substitution of two kettlebells—or even just one—for a barbell means your midsection will take even more of a beating. And this has benefits beyond building core strength.

To start with, you’ll become a better squatter. Because the spine is protected due to the increased reflexive core activation from the rack, lifters can usually squat deeper with kettlebells than they would with a barbell. The difference here is one you’ll likely feel on your backside for days after the first time you try it, so consider yourself warned.

Kettlebell Exercises
Watch The Video – 0:44

Grind To Grow

The increased stability demands upon your core musculature during the front squat are also present in other slow kettlebell lifts—or “grinds,” as they’re often called. Look at the double kettlebell military press, for example: The increased demands placed upon your core mean your body has to work harder to stabilize your joints so your prime movers—the lats and delts, in the case of the press—can do their work.

The upshot, as with the front squat, is that you’ll need less weight to make all types of muscles work more efficiently—particularly the crucial stabilizer muscles around the shoulder and other joints. Efficiency, in this case, means they’ll do what they’re supposed to when they’re supposed to do it. To pick one painful example for many lifters, a strong rotator cuff stabilizes your shoulder joint so you can safely bench press. A weak or injured one, on the other hand, keeps you from benching heavy, or from doing it at all.

Double Kettlebell Military Press

I’m also of the opinion that one of the causes of what are commonly called workout “plateaus” are actually stabilizer muscles that are weak or don’t work properly. Faced with a heavy load that might damage the joint, your body intuitively protects itself by shutting down the nerve force to the bigger muscles—the prime movers—that traditionally do the work.

You may have heard similar logic used to tell you why you should train with free weights rather than with machines. Yes, it’s true: Core and joint stabilizer activation happen to a certain extent with any training tool, but both are more intense with a kettlebell, due to the increased muscular activation from the offset handle. Consider them the freest of free weights.

You Only Need One

“Resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other.”

Want to know what’s even tougher than a double-kettlebell grind? The same movement loaded unilaterally. Working one side of your body at a time, as with a single-kettlebell military press, requires your body to make all the muscles on the side opposite of the load—and especially the core musculature—contract to keep you from being pulled over sideways.

Another interesting result from training with a single-kettlebell is that you can even-out strength imbalances from side-to-side. Often, side-to-side imbalances are responsible for holding back your progress on traditional bilateral exercises like the barbell squat, deadlift, and military press. Many people find a single-kettlebell front squat to be much more challenging on the core than a double front squat. The same thing holds true for the military press.

If you find you have a strength imbalance, resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other, both in the number of reps and the amount of weight you put over your head. You may feel like you’re holding back at first, but don’t be surprised if your big barbell lifts get stronger as a result.

Grind to Burn

Strength is a worthy goal on its own, and it’s more than enough reason to try kettlebell squats and presses. But getting stronger is also essential for burning fat and getting leaner over the long term.

Think of it as a cycle. The increased muscle activation and range of motion you experience from doing deep, difficult squats and overhead presses demand that more muscles work harder than they would otherwise. When you work harder, you burn more calories. And since training the core, especially in an integrated manner while standing, makes the body stronger, you’ll be able to lift heavier and work even harder in the future—which burns even more calories. And so on …

The downside, if there is one, is that kettlebell grinds are known to leave bruises—on your ego. I think you’ll be just as surprised as I was at just how hard they make you work. But stick with them, and you’ll also be surprised by the fruits of your labor: A stronger midsection, a more powerful and defined body, and more strength you can put to good use.

Swing For The Fences: Kettlebell Training – Burn Fat And Build Muscles!

Make the kettlebell swing your 1-stop shop for increased muscle size, definition, fat loss, and the heart of a racehorse!

Kettlebell Explosion: Harness The Power Of The Kettlebell Swing

Don’t try to learn the kettlebell swing by watching it get butchered in your local gym. Use these drills to nail this powerful movement once and for all!

Meet The Squats: 7 Squat Variations You Should Be Doing

In the old days, there were two kinds of squats: ‘good’ and ‘bad.’ Today, you can shop around between multiple versions of the movement. No more excuses. Get off the machines and give the squat a shot!

Contributing Writer

Click Here! for 5 Steps to looking 10 years younger

Posted in Bodybuilding, Exercises, Nutrition, Training Methods, Weight loss0 Comments

Beautiful athletic trainer shows examples of exercises in the gym

Abs – the ultimate workout

If you’ve spent the last decade crunching to coax those elusive abs out from under your spare tyre, it’s time to listen up.

Crunches alone will not miraculously melt away your middle. (Here’s why you should get up now. Before it’s too late!)

Without a concurrent HIIT program to burn the blanket of body fat enshrouding your six pack, the fat will remain and, as the muscle beneath it develops, you may look bulkier.

The problem with crunches, apart from big questions about their role in vertebral degeneration, is that they focus almost exclusively on rectus abdominus (the exterior abdominal muscle).

If your goal is a strong, toned tummy you need to be optimising your workout time with exercises that blast your entire core, not just the outside. Contrary to common belief, the core is not a single muscle or organ, but comprises pelvic floor muscles, external obliques, internal obliques, rectus abdominus, multifidus, erector spinae and transverse abdominus (TVA). Got that?

Plus: Lower back carpet burn is not a good look.

High Intensity Interval Training (HIIT) plus Isometric Abdominal Training (IAT)

Short, sharp, intense bursts of cardio rip the fat right off the top of your abs, while the strategic series of static muscle contractions in IAT will give you more precision than Michelangelo’s David.

HIIT can gel with your current training crush

Whether you run, cycle or rollerskate, you can step it up to ab-blasting level in just 15 minutes. Believe it. Instead of running at moderate pace for 45 minutes, sprint as fast as you can for a number of seconds, then wind back to a lower intensity for the remainder of the minute, and repeat until you hit the 15 minute mark. For beginners, try 10–15 seconds/60 seconds; intermediates can step up to 15–30/45–60 and advanced exercisers should aim for 30/30.

Uh-uh-uh, let us finish.

It’s totally worth doing the IAT bit. You can’t see it, but when you hold a plank or other isometric pose, muscle fibres are pulled from both ends of the contracting muscle – not just one section – meaning your body recruits more muscle fibres than if you were changing the joint angle. Think decline static holds, side bridge, plank and lying leg holds. Your abs will develop those fine lines you do want, and get stronger. Snap.

Posted in Exercises, Training Methods, Weight loss0 Comments



40% OFF On Phen375 Products

Paige Hathaway

Paige Hathaway

1 day 11 hours ago

THE WAIT IS OVER!!!! 🙌🏼
I’m SO excited to announce that my amazing (and super limited edition) WAIST TRIMMER is finally here!
I’ve partnership with the Sweet Sweat team to create THE BEST WAIST TRIMMER on the market! I’ve made this waist trimmer to be EVERYTHING I’ve always wanted…
▪️Added straps for better back support, also allowing you to make the band as tight as you want to cinch your waist and ticker neoprene for a way better sweat! 💦💪🏼
— — — — — —
As you know, I’ve always been a fan of their Waist Trimmer and I can’t wait for you guys to get your hands on this one! 🖤 I know you’re gonna love it as much as I do!!
— — — — — —
Shop my Limited Edition WAIST TRIMMER NOW only at sweetsweat.com!
👉🏼 Or CLICK THE LINK BELOW!
https://sportsresearch.com/products/paige-hathaway-waist-trimmer?variant=13276520874093

Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.jsgooglecf36d673e0372da3.html