One Quick Chest Workout That Leaves You Crying

The chest is composed of large, powerful muscles, capable of withstanding intense force and trauma. That being said, it usually takes extra focus and effort to significantly wear them out and leave you with that lingering, ever-so-sweet soreness.

Since added work is necessary for peak chest stimulation, workouts are often structured with Arnold-style immensity, from the countless numbers of sets, to the fine-tuning exercises that can go on ad nauseum. All of the aforementioned can mean a serious time commitment in the gym, but what about if you only have a few minutes to tear it up before you have to head out?

The answer is: The Nemen (Nee-men) Special, which can reduce your mighty chest musculature straight down to rubble; all in one exercise.

What you will need: A bench, 45 lb barbell, eight – 10 lb plates (these weights may vary due to individual strength), preferably a partner, and a hearty appetite for suffering.

The exercise resembles that of a lightweight bench press drop set, with maximum repetitions being executed at each weight increment. If done correctly, meaning you attack each interval intensely and are 100% unable to complete a repetition on your own, you will be getting double takes from your fellow gym-goers as they walk by and chuckle at the image of you painfully struggling to rep out with just the bar.

Set 1, Four tens per side: To failure.

A spotter should help you with the last one or two reps, then once the bar is racked, remove the weight with as much speed as possible – time is of the essence!

Set 2, Three tens per side: To failure.

Set 3, Two tens…

Set 4, One ten…

Set 5, Just the bar!

By set 5, you should be working up a sweat, perhaps be slightly winded, and defintiely have a hearty exhaustion permeating your upper body. Although the bar is, well, the bar, the load should be adequate enough to reduce your pecs to a whimpering mess and you should get to the point where you need a spot to rack it.

Congratulations, you now know one of the most time-efficient chest nukes; next time you are lookign to quickly shred your pecs before class/work/a night out, give the Nemen Special a try!

 

 

The Rowing Machine: King of Cardio Equipment

It is of the utmost importance to any exercise-oriented individual that an adequate amount of cardiovascular exercise is completed regularly. Whether you are a bodybuilder with 22″ arms or simply a lean yoga enthusiast, the rule applies across all levels. Without a properly trained heart and lungs, your body misses out on a whole slew of health benefits and a decreased risk of heart problems; not to mention creating a disproportionate distribution of vitality within your body. Sure, your biceps have veins thicker than a garden hose, but what about what’s on the inside?

A dedicated gym goer may look at his/her six pack and scoff, “Cardio? My aerobic-free training has me leaner than ever and sweating it up on the Stairmaster for an hour isn’t my idea of a worthwhile workout.” OK, valid point, but a high performance vehicle is for nothing if the goods under the hood are garbage. Moreover, if you pack on muscle yet refrain to train your cardiovascular system, your physicality will resemble a hulking Toyota Tundra with the dinky engine of a Honda Civic. Struggling.

So, why rowing; better yet, why the rowing machine? Well, considering rivers that weave through your neighborhood with adequate boat houses are scarce, the rowing machine is the best substitute to mimic the movement and reap the rewards of such activity. Better yet, you never have to worry about bad weather, and even better than that, a great cardio workout can be accomplished in a fraction of the time that one may be looking at when getting on board an elliptical or treadmill.

The majority of people are under the assumption that rowing is an upper body intensive movement. Although there is some truth to that statement, the driving force in a successful rowing motion is derived from the lower body, where the body’s powerful leg muscles are able to sustain prolonged exertions that only they can deliver.

Need more reasons to try the rowing machine? How about the fact that the word impact can’t even be found in the same sentence as rowing machine, unless the word ‘low’ is front of it. Unlike running, which places unnecessary stress and trauma on the knees and ankles,  rowing favors a far more fluid, floating sense of power and work. As your body moves back and forth over the rolling seat, your joints praise you as they are gently coerced into the flexion and extension of various limbs.

Still need more reasons? One of the greatest aspects of the rowing machine is that it is a cardio exercise that trains your whole musculature; not just your lower body, as many machines do. When stepping away on the Stairstepper, one can feel the sole distribution of strain compiling itself on your legs, while the upper body remains slack and in complete boredom. The rowing machine ties the two sides together, with the legs generating the massive power and force for each stroke and transferring it up the body, giving your abs, arms, shoulders, and of course, back, an awesomely toning workout.

If you have located and affirmed the presence of a rowing machine at your local health club, here is a great way to get introduced to the motion:

  1. Adjust the foot stretchers: Each machine is equipped with a platform to strap your feet into, both in socks or with shoes, and it needs to be adjusted so that the strap rests atop where the balls of your feet are, and also so that your bending motion isn’t inhibited by the strap.
  2. Set the fly wheel resistance: 10 is heavy, 1 is light – to put it simply. Personally, I like to warm up in the higher digits (7-10), and then commit to my workouts between 4 and 5, as most university programs suggest.
  3. Set the clock: The rowing machine has a great computer for tracking your workouts, but for now, simply hit ‘Just Row’, or begin pulling on the handle and the clock will start on its own.
  4. Row!

Of course, it isn’t so easy to master the rowing stroke on your first few tries, so keep in mind these pointers:

  • Always begin each stroke with lower leg perpendicular to the ground and your seat as far up as can be achieved. At this point, your should be fully outstretched and grasping the handle.
  • Legs first! When driving, press off with your glutes, quads, and calves and drive your legs down to full extension.
  • Back second! once the legs are down, lean back with a straight back and begin to transfer the speed of the fly wheel to your upper body.
  • Arms in third! Once you have achieved a slight posterior lean with your straight back, pull the handle into your nipple line with by retracting your scapulae and flexing your arms.
  • The ‘finish’, or end of the stroke goes exactly in reverse order: Arms back out, back over, then slowly move back up the slide with the legs, ready for another stroke.

Sample Warm-Up:

20 strokes arms only

20 strokes arms and back only

20 strokes half leg extension

40 strokes full leg extension (full strokes)

Sample workout: 1 x 3000M, 1 x 2000M, 1 x 1000M, 1 X 500M, 1:00 rest in between each.

As you may notice this is a descending pyramid type of workout and it is great because mentally, the workload becomes easier and easier as you pass through each interval.

Select workout, then select Interval Variable, then enter the first distance, followed by the three others; then the rest.

The first 3000M should be done at 60-80% of your VO2 max, with that intensity increasing until the last 500M goes by at an all-out effort.

That’s it for now, I hope you can look into incorporating the rowing machine into your next workout and join the thousands who swear by rowing as the King of cardio.

 

 

New Study Suggests That Belly Fat Is Worse Than Obesity For Your Heart Health


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The Body Mass Index (BMI) is generally used to assess overall fitness, however, a new study has found that weight concentrated around the middle can be more harmful than obesity itself.

The waist to hip ratio is proving to be a better predictor of heart disease and other illness than BMI alone.

Participants were divided into six groups based on which of the three BMI groups they fell into, and whether they had a normal or high waist-to-hip ratio. Men whose waist measurement was 90 percent or more of their hip measurement were considered to have a high hip-to-waist ratio. The same was true of women; those with waists that were 85 percent of their hip size were classified as having a high hip-to-waist ratio.

Participants with normal BMI but a high waist-to-hip ratio had the risk of dying of cardiovascular disease, and the highest risk of dying from any causes among the six groups.
The risk of cardiovascular death was 2.75 times higher, and the risk of death from any cause was 2.08 times higher among normal-weight people with “central obesity,” compared with normal-weight people who had a normal waist-to-hip ratio.
“The high risk of death may be related to a higher visceral fat accumulation in this group, which is associated with insulin resistance and other risk factors,” said study researcher Dr. Karine Sahakyan, also of Mayo Clinic.

Men can be highly susceptible to accumulating belly fat and inactivity, poor diet and stress contribute to visceral fat.

Keeping your abs toned and your middle “whittled” is the best way to avoid disease and keep your heart strong.

6 Elixirs To Shrink Belly Fat

While there is no magic bullet to shrink your belly fat, choosing the right beverage is a step in the right direction.

Avoiding added sugars and including ingredients like pineapple, loaded with bromelain which aids in digestion and reduces inflammation, as well as coconut oil, avocado, green tea, and dark chocolate, you can increase your belly busting odds.

Read more for the drinks that help you stay slim.

Ab exercises won’t give you abs

Go to any gym, and you’ll see a big percentage of members at any given time tirelessly working their abs in the hopes of getting the elusive six pack. Go to any home in the U.S., and you’ll find many of them have some kind of ab machine, gadget, and/or tape that was bought with the promise of a flat stomach, wash-board abs, etc. The question is, does working your abs give you abs? In other words, does performing ab exercises burn the fat covering your abs? In a word, NO.

A recent study published in the Journal of Strength and Conditioning Research found that the effect of abdominal exercises on abdominal fat was zero. 14 men and 10 women were randomly chosen to be in one of 2 groups: control group (CG) or abdominal exercise group (AG). The AG performed exercises for 6 weeks.

In conclusion, abdominal exercise training was effective to increase abdominal strength, but was not effective to decrease various measures of abdominal fat. The information from this study can help people to understand that abdominal exercise alone is not sufficient to reduce waistline or subcutaneuos fat.

J Strength Cond Res 25(9):2559-2564,2011

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