8 Minutes to a Gorgeous Upper Body ExercisesNutritionTraining MethodsWeight loss by erastus646 - 21st July 201921st July 20190 The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body. Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body. What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the 4-minute fat-burning workout.
6 Tricks For A Stronger Squat! BodybuildingExercisesNutrition by GymRat - 1st January 20192nd January 20190 In many serious lifters’ playbook, the squat is the go-to lift for developing serious lower body strength and size. It no doubt gets the job done, but as with all exercises, there will come a point where you feel like you’ve hit a ceiling. You know you should be able to move more weight around, but your muscles just don’t seem to cooperate. At times like these, a temporary vacation from the same-old squat routine is in order.Don’t worry, after you try one or several of these tried-and-true techniques, you can always come back to the squat variations you know and love best. In most cases, you’ll be stronger and more balanced when you do.1 Try Single Leg VariationsIt’s amazing how simply shifting the work from two legs to one leg can exponentially crank up the difficulty. You might think, “Ok, I’ll just squat half of the heavy load I’ve been moving in a back squat,” but in most cases, you’ll find that weight laughing at you the first time you try it.The increased balance demands of single-leg squat variations make them highly difficult to the unaccustomed, but they are worth it! Stick with them until you find your footing. Unilateral exercises also confer additional benefits in correcting side-to-side muscular imbalances, which many people find to be a key to building even greater bilateral (two-leg) strength.Pistol SquatsWhile there are many one-legged squat moves to choose from, my somewhat unorthodox recommendation for you, if you struggle to improve a barbell back squat, is to try the pistol squat. Tread lightly! Even bodyweight pistol squats can be extremely difficult for most lifters, at least in the beginning. The initial instability produces more muscle engagement, and the high level of muscle control this exercise demands may initially force you to hold onto something for balance. There’s no shame in that, I promise!In the beginning, perform this exercise with bodyweight only until you can safely and confidently hit six consecutive reps. After you’ve done this for a while with good form, you can start adding weights, either by holding a dumbbell plate, a kettlebell, or a couple of light dumbbells held straight out in front of you. Once you can perform 6 good-form reps with a weight between 25 and 45 pounds in your arms, you should see a notable improvement in every other lower-body lift.2 Spread OutIn a standard back squat, most experts would direct you to point your feet straight forward, or perhaps ever-so-slightly outward. A small adjustment in your foot position, they know, can cause a significant shift in the muscles that are worked.Following that logic, try this on for size: Spread your feet slightly past shoulder-width and point your toes outward at a 45-degree angle. This adjusted position is called the sumo squat , and it will develop strength and mobility of the hips, adductors, and glutes to a greater extent than a narrow-stance squat.Sumo SquatSome people may find this position to be more comfortable for their individual body, and it becomes their go-to squat. That’s great for them, but make sure you do it right before you fall in love. Ensure that your knees don’t spill too far over your toes when you drop it low. And, perhaps even more importantly, don’t flare your knees inward as you bottom out. Get them out wide over your toes!3 Pause At the BottomAre ya ready to feel your quads and buns burn? Try pausing at the bottom of any squatting movement. This applies to front squats, back squats, pistols, and all other variations you see in the gym. This pause eliminates the stretch reflex in the muscles, and thereby forces the muscle to generate more “true” force to be able to complete the squat.What do I mean by “true?” At the bottom of a deep squat, the stretch in your hamstrings and adductors helps you bounce out of the hole to some degree, even if it doesn’t look like a “bounce” per se. Envision pulling back a rubber band to a stretched position; it is now primed to spring back to its normal elasticity with even greater power. Adding a brief isometric contraction of about 2-4 seconds makes this “bounce” impossible, and has the potential to improve strength and power production from the quads, hamstrings, glutes, and other lower-body prime movers.Some lifters find this to be such an effective technique that they perform at least some sets starting from the bottom. This is known as an “Anderson Squat.”4 Add Half-Reps From the BottomTrying new squatting variations is only one way to attack a squat that doesn’t seem to be progressing. Another is to take your current form of squatting and simply make it more difficult. A great way to accomplish this is to perform half-reps from the bottom.These are just what they sound like. Sink down into a full squat, and then rise up just halfway. Pause, and then lower back into the hole before pushing up into the full standing position. Sound easy? In execution, it’s anything but. This technique places more stress on your muscles during your weakest point of the squat movement pattern, which allows you to build strength where you need it most. Just don’t call me when you can’t sit down comfortably for the next few days.Few people are able approach their normal squatting volume with half-reps being added in, so take it slowly. Add 1-2 half reps per set to start, and build up until you can perform a full set with a half-rep in between each full rep.5 Shift the LoadWhen someone mentions the squat in casual conversation—what, your friends don’t do that?—-most people imagine the back squat during which the bar is placed behind the neck. But that is only one type of loaded squat, and to be honest, it isn’t right for everyone. Some people simply never feel comfortable with the spinal compression that results from having a barbell sit on top of their back. Others find that for reasons of balance, knee strength, or something else, they are able to achieve far superior form with other variations. Open your mind and your squat will feel the benefit!Take, for example, the front squat. In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back. Due to the biomechanical nature of the movement, the front squat places less spinal compression and torque on the knees as well. Simply put, it offers much of the same stimulus as the back squat, but less risk to your most vulnerable areas.“In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back.”Most athletes find that maximal weight they can front squat will be approximately 80 percent of a back squat’s maximal lift, so bragging rights aren’t quite the same. But in recent years, having a strong front-squat max has become cooler than ever, and is often taken as a sign of being an overall well-rounded athlete. And you’d better believe boosting your front squat will help your back squat grow, too!6 Make It ExplosiveCommon sense says that the only way to develop a heavy squat is to squat heavy. Sure, that’s part of it, but there is another proven method: squat fast. Bar speed is often overlooked because it often makes the exercise feel “easy” or less productive, but cranking up the velocity of your squat can help your squat immensely by allowing you to practice technique while still training for peak power.So what exactly makes it a “speed squat?” Perform the squat at a smaller percentage of your max. Depending on your repetition range and volume of work you want to get done, this can range between 35 and 70 percent of your one-rep max. For heavier loads, lower the rep scheme; the lighter the scheme is, the higher reps should be. You can perform a set portion of a leg day for speed, or if you’re really dedicated to squatting, you could split your week into light and heavy days.Another way to add power to the squat is by performing bodyweight squat jumps. Drop down into a deep bodyweight squat and launch yourself off the ground as high as you can go. Land quietly, meet the balls of your feet to the floor, and bend your knees slightly to absorb the impact. Drop back into the squat position and continue your reps in this fashion. As you would in any exercise, maintain proper form throughout, being mindful of spine and knee positions. Don’t lean too far forward or let your knees pass too far over your toes.Give one or all of these tips a try on your next lower-body training day, and share your experience in the comments below!Recommended For YouMAXIMUM FITNESSWant to know how cover models build such perfect bodies? Here are 6 secret weapons they use to set themselves apart!8 UNDERRATED EXERCISES YOU MUST TRYIf you’re no longer psyched to set foot in the gym with your routine, it’s time to include these high-reward exercises to reenergize your workout.WOMEN AND PROTEIN: YOUR COMPLETE GUIDEProtein is an essential component of the muscle-building process. Yet, many women stray away from consuming enough protein for maximum results. Let go of fear, bust through myths, and learn about the power of protein!About The AuthorShannon ClarkVIEW AUTHOR PAGEI’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.View All Articles By This Author
Being Brooke Stacey Parker – Fitness Model ExercisesNutritionTraining MethodsWeight loss by EdwardoEverett - 29th May 201829th May 20180 Being Brooke Stacey We chat to February 2017 cover model Brooke Stacey about all things about self, body and fitness love.On self-loveSelf-love is so HUGE! It can start at a young age and grow with you or it could have never been established and you have to find it and create it. At the end of the day we all want to be loved and feel good about ourselves. It is so easy to compare our weaknesses to someone else’s strengths and feel bad about our self.
Why you should train your glutes? BodybuildingExercisesTraining MethodsWeight loss by admin - 27th May 201827th May 20180 Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes. We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine
Are you addicted to exercise? BodybuildingExercisesTraining Methods by admin - 21st February 201815th February 20180 Exercise is great for the mind, body and soul, right? But what happens when it starts to take over your life? PT Marisa Branscombe ponders the dangerous effects of too much exercise Exercise is generally accepted as a positive behaviour associated with enhanced physical and psychological wellbeing. But is it possible to do
How to increase muscle gain BodybuildingExercisesTraining Methods by admin - 30th December 20176th February 20180 To increase lean muscle mass, progressive overload is essential - here's how to build up your gains. Angelique Tagaroulias writes. Progressive overload not only does it stimulate muscle hypertrophy by forcing the muscle to adapt to increased loads, it also aids in the development of stronger and denser bones, ligaments, tendons and cartilage. “Progression is
How to count macros ExercisesNutrition by admin - 13th October 20170 How to count macros Although counting macronutrients can seem daunting at first, you may be suprised at how easy it is once you get the hang of it. Check out our basic guide below.Step 1:Adopt A Macros RatioMost experts who use macros suggest dividing the Big 3 macronutrients into these ratios:»Protein: 35% or 40%»Carbs: 50% or 40%»Fats: 15% or 20%Try this approach and then tweak to find what works best for you.Step 2:Set Your Kilojoule IntakeWork out how many kilojoules you need to maintain or lose weight, depending on your goal.Step 3:Calculate Grams»Carbs: 1 gram = roughly 16 kJ (4 calories)»Protein: 1 gram = roughly 16 kJ (4 calories)»Fats: 1 gram = roughly 37 kJ (9 calories)Step 4:Allocate macrosWork out roughly how you want to divvy your macros into meals over a day. “I usually suggest that the higher energy carbs are eaten earlier in the day,” says personal trainer Daniel Tramontana, from Vision Personal Training at Brighton, Victoria. “Then later you can eat carbs in the form of fibrous vegetables and salad foods. I encourage people to eat protein at every meal, based on their body weight, and to have their healthy fats in later meals to assist the absorption and conversion of the nutrients.”Want to know more at macros and how to fine-tune your approach
Time Saver Workout: Fast Four ExercisesNutritionTraining MethodsWeight loss by EdytheVarela - 22nd May 20170 Per Bernal WORKOUT BY: Leandro Cavalho, Creator of the Beachbody Brazil Butt Lift For quick and effective workouts, you’re better off focusing on the larger muscle groups like the chest, back, glutes, quads, hamstrings, abs, and shoulders. For this workout, there are a total of 4 moves: Beginners can start with 1 set of each move; intermediate, 2–3 sets; advanced, do 4 or more sets. EXERCISE 1 Walking Pushup: Bend over at the waist, keeping a flat back, until your hands touch floor. Walk hands out to a pushup position and perform 1 pushup, then walk hands back and return to standing. Each time increase number of pushups done by 1
20-Minute Fat Blaster BodybuildingExercisesNutritionTraining MethodsWeight loss by IsraelMoeller - 19th May 201715th May 20170 1 of 9 No Time For A Full Workout Today? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive — you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York-based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger.
HIIT training with Snap Fitness trainer Steve Irwin BodybuildingExercisesWeight loss by GymRat - 1st November 20160 HIIT training with Snap Fitness trainer Steve Irwin Work up a sweat with Snap Fitness’ trainer Steve Irwin as he takes you through a challenging workout that’ll get your heart rate pumping.Find more workout videos at Women’s Health and Fitness Magazine and follow us on Instagram @whandfmag for all your fitness motivation.Be sure to check out www.snapatw.com.au for more virtual workouts.