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!
Bodybuilding, Chest, Endurance, Exercise, General fitness, General training, Men's Health and Wellness, Specific workouts, Uncategorized, Weight training, Workout programs
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:
- 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.
- 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.
- 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.
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.
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.
Cancer, Endurance, Exercise, General fitness, Hair loss, Neck, Uncategorized, Workout programs
Tags: cardio, cycling, Endurance, heart healthy, lean, weight loss
“Magic Mike” Lessons For Six-Pack Abs
If you need a little inspiration to hit the gym and define your abdominal muscles then the new film, “Magic Mike”, directed by Steven Soderbergh and starring Matthew McConaughey and Channing Tatum, might be just the ticket to get you off the couch and away from the carbs.
Personal trainer and registered dietician, Jim White, has some tips for getting rock hard abs just like the stars.
White says diet is the first step to turning yourself into a lean, mean, stripping machine.
“When it comes to losing weight and getting ripped abs and a flat washboard stomach, you need to control your portion size,” he says. “Most men eat big portions so they need to watch that. Plus they need to make sure their carbohydrates are at a moderate level and that they’re not white, refined or processed carbohydrates.”
Morning cardio and afternoon full body workouts, three times a week, should get you in shape in 5-6 months if you’re the average guy.
Tips For Surviving The Extreme Heat
Extreme heat can be dangerous to your health.
Whether working outdoors or enjoying the sunshine it’s important to stay hydrated and to keep your body as cool as possible.
1. Hydration is key
Hydrating at frequent intervals is critical, rather than waiting until you’re at your maximum thirst.
“The minute you think you need a drink, stop and take the drink right then,” Byrne said. “If you don’t you’ll end up getting heat exhaustion.”
2. Drink cool – not cold – water
This distinction makes all the difference. Byrne described the sensation from drinking extremely cold water like getting a brain freeze from a Slurpee, except amplified.
3. Start early
If you’re working outside, make every effort to start before the sun comes up or at least before it’s reached its peak.
His company routinely starts work at about 5 a.m., and the crews try to finish up by 1 p.m., says Byrne.
4. Stay wet
If he notices that somebody has stopped sweating, Byrne recognizes it as the first sign of heat exhaustion. He’s experienced it more than once.
“No matter what that individual is doing, he needs to go sit in the shade, sip some water – just sip it, don’t chug it – and just get yourself off the roof and in the shade,” he said.
When working with metal roofing, Byrne said, he brings a hose up and douses himself with water to stay cool.
5. Dress strategically
Although the roofers are required to wear long sleeves, Byrne said he wears light colors to reflect the sun.
Even the color of your footwear is significant – Byrne said white shoes versus dark shoes could mean the difference between having cool feet and feeling like you have blisters.
A Primer On Frozen Desserts
Love ice cream but hate the calories?
There are some great frozen treats which offer a lot of flavor without all the fat and calories.
Scoop up the info and learn the facts about your frozen favorites and see where a few substations can keep your fitness on track.
Dessert First Weight Loss Strategy
Does this sound too good to be true?
Starting the day with dessert may be the way to keep off unwanted pounds while indulging yourself, a little.
It seems that cravings are kept at bay throughout the day and ghrelin, the hunger hormone, decreases when dessert was added leading to additional weight loss.
Bear in mind, the results don’t suggest that everybody should simply add a glazed doughnut to their morning meal. The study looked specifically at people eating strict low-calorie diets — 1,600 calories a day for men, and 1,400 calories a day for women. The research included nearly 200 nondiabetic obese adults, who were randomly assigned to one of two low-calorie diet groups; both were identical except for breakfast: one group (the lucky ones) ate a 600-calorie, high-carb, breakfast that came with a choice of a cookie, chocolate, cake or a doughnut for dessert. The other group ate a 300-calorie low-carb breakfast. Both breakfasts were rich in proteins, such as tuna, egg whites, cheese and low-fat milk.
Diets, Nutrition, Uncategorized
Tags: carbs, cravings, cutting carbs, dessert, dessert for breakfast, food cravings, ghrelin, hunger hormone, weight loss foods
High Protein Diets Beat Carbs for Weight Loss
Not all calories are created equal when it comes to weight loss.
Researchers have found that not all calories are created equal and that the types of calories you eat, particularly after losing weight, can have a profound effect on how efficiently your body burns calories and keeps off unwanted pounds.
The ideal diet that promotes a fast metabolism — that is, your body’s ability to quickly burn off calories — as well as promotes long-term health in terms of disease-free organs appears to be (surprise!) fresh vegetables and whole grains or any foods that reduce the surge of blood sugar after a meal.
Foods which are low glycemic seem to promote the best chances for weight loss and overall good health.
The glycemic index is the rate at which blood sugar spikes after a meal.
High glycemic foods cause a blood sugar surge and abrupt decline resulting in fatigue and hunger, where as food which measure low on the glycemic index produce a low steady supply of energy to the body and a less rapid decline thus no surge of hunger.
Unprocessed, whole foods offer the best results.
Clean and lean proteins such as nuts, beans, legumes, fish and egg whites can promote weight loss and provide the body with energy and satiety for long periods of time.
Eating More To Lose Weight
Front loading your day with healthy calories like protein, fruits and dairy can help keep you full and energized.
Avoid eating heavy meals before bedtime and have nutritious snacks throughout the day.
These few tips go a long way to create healthy eating habits.
Eat several small meals during day and concentrate your most of your calories in the morning so you’ll have time to burn them off before going to sleep.
Dairy, eggs, whole grains, and fiber. If you usually skip breakfast, start with a glass of milk or a slice of cheese with whole-wheat toast. Or, if you wake up ready for a meal, have walnut-flaxseed oatmeal with some yogurt and blueberries.
Vegetables, beans, fruits, nuts, and whole grains. Think soups and salads.
Leafy greens and other vegetables, lean meats, fish, beans, and legumes.
Yogurt, berries, walnuts, red bell peppers with cottage cheese, whole-grain cereal with milk, and apples and cheese.
Squeeze in Some Exercise During Your Commute
Driving to and from work every day can eat up a lot of your time — time that could have been otherwise spent at the gym (if you hit the lottery and could quit your job). If you’re looking to get a workout into your daily schedule, you’ll be happy to know that there are some exercises you can do during your commute. However, only do these exercises when at complete stops, such as when traffic is at a stand-still or you’re stuck at a red light. Strengthening your body shouldn’t mean increasing your insurance rates!
Note: If you feel distracted or feel like doing these exercises will affect your commute negatively, don’t engage in these activities.
Traditional crunches aren’t the only way to tighten your abdominals. Livestrong.com suggests trying out the “spotlight crunch,” which consists of inhaling slowly and tightening your torso as you exhale. When you inhale, slowly relax your stomach while taking a deep breath and repeat the exhaling maneuver. Make sure that you’re sitting upright while doing this exercise and that your shoulders are straight over your hips.
O The Oprah Magazine features an article about invisible fitness moves you can do, and one of them helps you work out your buttocks. To do the “glute squeeze,” sit up straight, tighten your abdominal muscles, and squeeze your buttocks together for 3 to 5 counts. Then, release for 2 counts and repeat 15 to 20 times (for each set). While this article doesn’t mention doing this exercise in cars, it’s a sitting exercise. Try it with caution, and make sure the car is always stopped.
Working Your Core
This move from The Daily Beast can work out your core, back, arms, and shoulders all at once. When you’re at a light or stuck in traffic, place your hands on the roof of the car, squeeze your abs and push up with your arms simultaneously. This creates a hold that will strengthen many areas of the body.
If you want to work on strengthening and toning some muscles, your morning commute may be a good time to do it. The convenience of these low-maintenance moves can help you exercise even when you don’t think you have enough time.
Analysis of the House Edge
One of the big challenges many individuals have when taking up online casino betting is accepting the fact that there not only is a house edge but that it must be respected and taken into account as part of a players overall action. Too many players are blindly irrationally about the “house edge” and believe in such idiocy as “this is my night” or “I am due” or “my luck is bound to change.” Only players that accept the fact that the math is against them have a shot at coming away with a profit. With that in mind let’s take a look at the different gaming options and the house edge that comes with them.
Roulette offers two different versions, the European and American style of play. The European game is far friendlier to a player’s bankroll with a house edge of just 2.63% compared to 5.26% on the American style of play. The reason for this is that the European style of Roulette has just one green zero compared to two green slots in the American game of zero and double zero. This means that on even money bets such as red or black, high or low, you stand a much better chance when you play on the European wheel.
Blackjack is among the most favorable of games to a player if the traditional basic Blackjack strategy is employed as the gamer will face what is a comparatively miniscule 1% house edge. Where the house makes its money is on the lack of discipline from most players who simply cannot help themselves from breaking beyond the basic strategy and into “binge” or “tilt” bets based on “intuition” and “feeling.”
Slots games have a much more varied house edge depending on what the payout structure is. It is important to study the payout structure of slots and to always bet the maximum amount so that if you hit the progressive jackpot you get the full payment.
Video Poker actually can offer gamers a plus side edge in which they are up a little bit on the house. The problem is, of course, just as is the case with Blackjack, too many people do not know what they are doing or play with a lack of discipline.
Craps can offer gamers a similar small house edge to Roulette as long as they stay away from prop bets and play with discipline.
Always keep the house edge in mind as you play online casino betting games and your chances of winning will be improved.