Weight loss tips for women BodybuildingExercisesNutritionWeight loss by GVLChauncey - 28th June 202028th June 20200 Weight loss tips for womenArticleEllie MossDec 19, 2013 Use these tips to put your fat loss in the fast lane 1 Do compound exercisesWorking your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.2 Focus on tempoDon’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!3 Don’t rest for too longOf course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity. Read more about:Weight LossFitnessfat lossweight lossexercisefat loss tips
Press On: 3 Fixes To Boost Your Bench Press! BodybuildingExercisesNutrition by BarryLouise - 24th June 202024th June 20200 Vital StatsName: Lee BoyceOccupation: Owner of Boyce Training Systems.Website: leeboycetraining.comHit the health club on any given Monday, and you might think there’s an audition in progress for a new episode of “Maury Povich” about the bench press and the men who love it. After all, what better way could there be to start the week than getting under a loaded barbell and pushing it for all you’re worth?Well, I can think of a couple, but that’s for another article. Look, I understand the allure of the bench press. It’s the ultimate glamour movement in the gym for men, and it’s also a great movement for upper-body size and strength.The problem is that most people gauge their success only by benching as much weight as possible, and they disregard the crucial setup process and downplay the importance of form to perform the lift correctly. This ends up creating a lot more ex-benchers than strong benchers.Don’t let your favorite lift beat you down. Use these tried and true techniques to skyrocket your bench and blast off to new levels of mass and strength!Lee Boyce On Proper Bench Press TechniqueWatch The Video – 04:43Fix 1 Upper back exercises are crucial for making the bench press pain-free, stable, and strong. As I mentioned in the video above, the bench press places stress on the shoulder blades and four rotator cuff muscles that originate on the scapula. Having the ability to keep the scapular muscles nice and tight is a key to stability for any pushing movement.I program my back workouts before my chest workouts whenever I’m isolating specific body parts. This ensures that the back muscles get sore, tight, and are limited in range of motion and flexibility to help fix the shoulder blades on chest day. On a full-body workout, I pull before I push.Make sure the following exercises are included in your back training day to really build scapular stability and strength:Bent-over barbell rowsInverted rowPull-upsSeated rowsSingle-arm dumbbell rowsFix 2 If building big bench is important for you, you need to get scientific about it. Break down your lift and figure out where you’re weakest, and then focus on turning that weakness into a strength.Barbell Bench PressIn most cases, a lifter going for a max-effort rep hits a wall or reaches a sticking point around the halfway point coming off the chest. If this is you, it means you lack lockout strength. Luckily, there are many great exercises to help you improve this sticking point.Lockout ExercisesFloor pressUse a barbell or two dumbbells and lay flat on the floor with the weight in the bench press bottom position. The elbows will be on the floor and the weight around six inches off the chest.Keep your upper back tight and shoulders retracted. Breathe in, drive the weight up to full-extension at the arm, and keep the legs held together and straight on the ground. Pause at the bottom of each rep. Perform 3 sets of 8 reps.Pin pressSet up a bench inside a squat rack to create a bench press station. Position the safety pins 4-6 inches above your chest. Lay the bar on the pins and position your body under it. Assume your preferred bench press grip and drive the bar to the top position.After lockout, lower the bar quickly to the pins. This exercise allows you to focus on max effort. Due to the lack of eccentric control, you’ll have more juice in the tank to lift.Give yourself a couple seconds between reps to get tight and reset your body. Perform this exercise for 3 sets of 3-6 reps.Chain bench pressAttaching chains to the bench press makes the load heavier as you progress through the concentric portion of a rep. It’s a great way to make your triceps do more work during lockout.In rare circumstances, the sticking point happens at the bottom of the lift, which indicates that chest and shoulder strength is a weak link from a biomechanical perspective. Implementing starting strength exercises can help exponentially with this issue.Bent over barbell rowStarting Strength ExercisesPause repsOn the bench press, lower the weight slowly and pause for at least one second on the chest. Remember to stay tight during the rep without slackening your grip or exhaling. You won’t be able to lift as much weight as usual with this method, so lower the weight to 80 percent of the normal amount you can lift for reps.This exercise cuts off the stretch reflex so you can’t use momentum at the bottom of the lift. Momentum tricks your chest into thinking that it’s performing well, when in reality, it’s nothing more than kinetic force that propels the weight out of the hole.Pause reps are a staple in competitive powerlifting routines everywhere.One-and-a-half repsOne and a half reps are my favorite way to improve chest activity in a bench press. Ensure that you’re set up correctly and lower the bar to your chest like normal.Press the bar off the chest to the halfway point, where you have a 90-degree angle at the elbow. Lower the bar to the chest again and drive the bar to the top for one rep. Repeat for 3-4 sets of 6-8 reps.The science behind this madness is simple: For every rep of 1.5s, you’re doing 2 reps with just the chest and 1 rep with the triceps at lockout. At the end of a set, your chest will have done twice as much work than your triceps.Fix 3 Like most physical activities, if you want to improve at something, you must practice it. Building a stronger bench press happens in part from benching frequently. Make like the Bulgarians and up your weekly volume—without going overboard, of course!Boyce Post-Workout Burnout! Bench Press 225×15Watch The Video – 01:11Post-workout burnout sets are money when it comes to adding benching volume. At the end of every isolation workout, do a couple quick warm-up bench press sets and then perform a burnout set with 60 percent of your max. Rep it out until failure for one big set.Here’s a video of me doing a post-workout burnout set after a long Olympic lifting workout. My max is around 345 pounds, so 225 pounds is about 65 percent of my max.Recommended For YouPower Panel: 4 Deadlifting Cues From Pro Coaches!Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!Commit To FitThinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.Take The LungeLunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!About The AuthorLee BoyceVIEW AUTHOR PAGELee Boyce is the owner of Boyce Training Systems, and is a fitness author and strength coach based in Toronto, Canada.View All Articles By This Author
What’s your fitness age? BodybuildingExercisesTraining MethodsWeight loss by GymRat - 18th June 202018th June 20200 published in the journal Medicine & Science in Sports & Exercise.The researchers used the data set to tabulate the typical, desirable VO2 max for a healthy person at every age from 20 to 90, creating specific parameters for fitness age. The concept is simple enough, explains Ulrik Wisloff, the director of the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University and the senior author of the study. “A 70-year-old man or woman who has the peak oxygen uptake of a 20-year-old has a fitness age of 20,” he says. He has seen just this combination during his research.The researchers have used all of this data to create an online calculator that allows people to determine their VO2 max without going to a lab. You’ll need your waist measurement and your resting heart rate. To determine it, sit quietly for 10 minutes and check your pulse; count for 30 seconds, double the number and you have your resting heart rate. Plug these numbers, along with your age, sex and frequency and intensity of exercise, into the calculator, and you’ll learn your fitness age.The results can be sobering. A 50-year-old man, for instance, who exercises moderately a few times a week, sports a 36-inch waist and a resting heart rate of 75 — not atypical values for healthy middle-aged men — will have a fitness age of 59. Thankfully, unwanted fitness years, unlike the chronological kind, can be erased, Dr. Wisloff says. Exercise more frequently or more intensely. Then replug your numbers and exult as your “age” declines. A youthful fitness age, Dr. Wisloff says, “is the single best predictor of current and future health.”NY Times8 Rules For Finding The Right Personal Trainer BodybuildingExercisesTraining MethodsWeight loss by GymRat - 12th June 202012th June 20200 Personal trainers can be a great asset, but a bad one can do more harm than good. Follow these rules to find the perfect trainer for you! VITAL STATS Name: Shay Massey Height: 5" Weight: 125 lbs Occupation: Bodybuilding.com employee, fitness model, and writer Congratulations, you've made the decision to get fit. That'sHow to get rid of cellulite ExercisesNutritionWeight loss by GymRat - 7th June 20207th June 20200 Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.What is cellulite?Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?Roll with itTry moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.Eat and drink away celluliteEating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)Increase your heart rateOne of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.Fight it with fatLastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)For more information from sports scientist Ross Edgley visit www.rossedgley.comWant to read more about getting rid of cellulite and burning fat? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.
8 Rules For Finding The Right Personal Trainer BodybuildingExercisesTraining MethodsWeight loss by GymRat - 12th June 202012th June 20200 Personal trainers can be a great asset, but a bad one can do more harm than good. Follow these rules to find the perfect trainer for you! VITAL STATS Name: Shay Massey Height: 5" Weight: 125 lbs Occupation: Bodybuilding.com employee, fitness model, and writer Congratulations, you've made the decision to get fit. That's
How to get rid of cellulite ExercisesNutritionWeight loss by GymRat - 7th June 20207th June 20200 Most of us are plagued by dreaded cellulite, but before you pack away those shorts or dresses, we’ve got the latest science-backed solutions that could help. Here, sports scientist Ross Edgley rounds them up so you can win the war on cellulite if you’re one of the 87 per cent of women in the UK affected by the orange peel effect.What is cellulite?Cellulite is basically a term used to describe the dimpled and uneven appearance of skin caused by fat deposits that are just below the surface of the skin. Although scientists don’t know exactly what causes it, it’s believed to be related to the body’s inability to get rid of toxins, fat and fluid which becomes trapped under the skin and cause fibrous tissue to become hard, which is responsible for producing the dreaded dimpling effect. So what methods can you use to combat it?Roll with itTry moving on a foam roller and stretching more often to loosen your muscle fascia. This is the tight, interwoven fibres of the muscles and when loosened up it allows nutrient-rich blood to circulate through those fibres, which not only helps rid the body of toxins but also increases the resting metabolic rate and breaks up fatty tissues.Eat and drink away celluliteEating more brightly coloured fruits such a papaya and mango has been shown to help prevent and reduce tissue damage due to the high content of antioxidants. Also, berries that are darker in colour such as blueberries and blackberries also help boost the antioxidant level in the body and stimulate the production of collagen, which may lessen the appearance of cellulite. One of the quickest ways to smooth out the appearance of your skin is to amp up collagen production with sulfur-packed foods, including cucumbers, black olives and celery. Vegetables that are rich in vitamin A may also aid in boosting collagen production in the human body, so incorporate more cantaloupe, raw carrots and sweet potatoes into your weekly food plan. There are endless ways you can eat yourself smooth!Although green tea has not yet been specifically tested as a treatment for cellulite it has received a lot of recognition as being a possible treatment for obesity. Whilst losing fat won’t completely solve cellulite, it’s been shown to help, according to research conducted at the Laboratoires Arkopharma in France. Try sipping on 2-3 cups a day (but avoid it too close to bedtime due to the caffeine content). Green tea has a distinct bitterness to it, so for those who don’t enjoy the taste, try The Protein Works Green Tea Ultra capsules (£10.49, theproteinworks.com)Increase your heart rateOne of the simplest ways to combat cellulite is to stimulate the lymphatic system. This is because the lymphatic system serves as a drainage system to rid the body of toxins and if running efficiently prevents the fibrous tissue under the skin from hardening and therefore causing the dreaded dimpled cellulite effect. So how do you stimulate your lymphatic system? Get exercising and breathing heavier. It really is that simple since studies show exercise can increase lymph activity by 10 to 30 times its activity at rest. Another good reason to get moving! Check out our cellulite workout to get going.Fight it with fatLastly, science shows eating fat could help with cellulite. Yes, really. But not just any fat – a special kind of fatty acid known as CLA (conjugated linoleic acid) that’s found in beef. Most notably, in a study conducted in Beverly Hills, California (and published in the Advances in Therapy Journal by Dr Lawrence Birnbaum) 60 females were given CLA for 60 days and ‘in as many as 75% of the women, the appearance of the skin improved significantly, and thigh circumference was reduced by an average of 0.88 inch.’ For an easy CLA hit, try the capsule form (£7.99, theproteinworks.com)For more information from sports scientist Ross Edgley visit www.rossedgley.comWant to read more about getting rid of cellulite and burning fat? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.