Month: June 2019
11 Rookie Workout Mistakes You Should Avoid
theguy 0 Comments Cardio Get fit Health Healthy Food
Eleven rookie workout mistakes you should avoid Going to the gym is great. Workouts are good for both your body and your mind after a stressful day. But we often make mistakes during our workouts that stand in the way of being healthy Did you know that doing exercises in a wrong way is even worse than doing nothing at all? Why do you go to the gym regularly and don’t get the desired resuls? In this video, we collected the 11 most common workout mistakes that you should avoid.
Remember the devil is in the details 11. long cardio workouts When it comes to cardio workouts, you need to learn to keep the balance. On the one hand, don’t exhaust yourself. Overdoing cardio can have a negative effect on your cardiovascular system We are pretty sure that the last thing you want from your workouts is heart problems. On the other hand, not doing enough means exercising in vain. Of course, it’s different for everyone, but the average duration of a cardio training should be around 30 minutes We recommend you start small and gradually build your way up. This way you will know your limits and keep your heart safe 10. low calorie diet Generally, low calorie diets are healthy and can slow down the aging of the heart and prevent cardio diseases However, they contain very small amounts of fat that your body needs so much during an intensive workout To get the necessary fats, proteins and carbohydrates for your body, eat more salmon and avocado These products have enough fat but they are healthy and nondestructive 9.
Not sleeping enough Of course, not sleeping enough means lower physical performance and slower recovery And when you feel tired, there is no point going to the gym. In such a bad mood, you will be cheating yourself, doing the exercises just for show. like this video if we’re right 8. sports drinks with electrolytes Drinks with electrolytes can harm your body a lot because they contain a large amount of sugar This is exactly why they seem to make you feel energetic and refreshed Drink pure water instead.
Many people think drinking water when exercising is wrong, but you are not one of them, right? Don’t torture yourself by not drinking any water. During a workout your body actively loses a lot of fluids So be kind. Don’t deprive yourself of life-sustaining water 7. eating more Yes, sometimes you may feel like a good workout is a great feat So you deserve a feast We’re not fans at this pun either. If you want to keep your weight in check or even decrease it, you have to eat right and stay away from empty calories What do you choose? super tasty hamburgers or a beautiful body? 6. working out on an empty stomach If you come to the gym hungry, there is a great chance you won’t be able to finish the workout because of tiredness and feeling unwell If you don’t want to lose consciousness, this is not a joke.
It’s real In the gym, eat two hours before exercising. Two hours is enough for the body to digest the food to the point when you are already not feeling sleepy and not hungry yet 5. going to the sauna after a workout Like we said before, during an intensive workout you lose a lot of fluids because of that your body pressure rises So a hot bath or a sauna can be very dangerous for your heart and blood vessels So, if you want to wash off the sweat, take a warm shower instead. It’s quicker and less harmful. 4. using a scale Do you feel discouraged every time you step on a scale? Well you shouldn’t. You can comfort yourself with this thought: Muscles weigh more than fat So maybe the fat you wanted to burn turned into muscles Seriously speaking, to get accurate measurements, you need to use special devices that can tell you how much fat there is on your body 3. not hiring a fitness trainer Some people, if not most, need a Shia LaBeouf in the gym, someone who can yell at them. Just do it. If you are one of such people, don’t be cheap and hire a trainer He or she won’t let you stop when you want to Trainers are usually great motivators besides their job is to develop a training program that fits your needs and your physical capacity A professional trainer can make sure you do all exercises correctly and don’t harm yourself accidentally 2.
Not cooling down Don’t forget to take a few minutes to stretch after a workout it will reduce the pain in the muscles and make your recovery much faster. Also when running, don’t stop immediately Slow down gradually and walk a little in the end. Don’t forget about this and leave some energy for it 1. daily workouts Regular workouts and eating healthy food are your way to a great body But regular doesn’t mean everyday. If you workout every day you will feel exhausted. and your muscles won’t have time to recover Ironically, daily workouts lead to the increase of cortisol in your body This hormone may cause your weight to increase so that all of your effort will be for nothing To avoid this, take breaks between training sessions, get enough sleep and eat well Do you know any other workout mistakes that we should avoid in the gym. Share them in the comment section below Share this video with your friends to help them get their dream bodies and hit the like button below the video The more likes we get, the faster we make new videos for you
Read More
I Did 100 Pull-Ups Every Day For 30 Days
theguy 0 Comments Cardio Get fit Health Healthy Food
My body is really sore and that really was the hardest workout I think I’ve ever done I’m not a personal trainer I’m just a regular person the last thing I want to do is 100 pull-ups it is day one of the pull-up challenge I’m doing a hundred pull-ups every day for 30 days this challenge started a couple of years ago I wanted to do a fitness project for BuzzFeed where I gained as much muscle mass as possible I was always super skinny and I always had body image issues so I gave myself 12 weeks to do it and I gained about 20 pounds and then throughout the year I kept it on and I was really impressed with how much stronger I looked and felt so I wanted to sort of challenge myself again and see what else I could do I’m pretty excited I’m nervous I’m scared I don’t even know if I can do 100 pull-ups most I’ve ever probably done was like 50 in one gym session and 100 super daunting and I’m grossly competitive so if I can’t do 100 I’m gonna be so frustrated with myself since it’s my very first day I want to see how much I can improve over the next 30 days so I’m sort of going for time today I want to see how quickly I can do my hundred pull-ups about halfway through on the very first day my arms were completely dead so I’m not looking forward stay what I’m gonna do it we’ll see what happens luckily I finished all 100 pull-ups I was super proud of myself it took me about 54 minutes to do 100 pull-ups which i think is pretty good I want to keep time because I know I’ll be able to cut down on my very last day and I want to see how much time I can actually cut my very first set I did 16 pull-ups hoping to get that to 25 or 30 I think 30 would be awesome and yeah day one is complete 29 more to go I have a feeling I’m gonna be very sore tomorrow I don’t think I’ve been this sore in a very long time basically my whole upper body I don’t know can I do this for 29 more days day threes workout is officially done last 25 were really difficult almost couldn’t do it I almost came back a second time today it’s okay if I fail but it’s also I don’t know I’m gonna push myself and see how far I can go this challenge was gonna be a really big undertaking so I wanted to make sure that I was doing it correctly so I reached out to my friends at Soho strength lab which is a gym in New York and we realized that if I was gonna do all of these pull-ups I wanted to make sure that I had different variations of the pull-ups so I could do a regular pull up this way but I could also do parallel grip or reverse grip and that way I wouldn’t put too much strain on my body and then we also figured out that if I was gonna do all these pulls I needed to have a lot of pushes in my workout as well so when I was doing 100 pull-ups I was also in between doing some push-ups we’re doing handstands just so my muscles could get a break and I wasn’t just overworking them because I was doing this challenge I actually didn’t want to change too much about my diet I just wanted to see what the pull-ups would add or change to my body I did want to be careful about the number of carbs that I was putting into my body so I didn’t have any cars with dinner and then for for breakfast that was when I mostly got my carbs just because I needed that energy before and after my workouts it’s day four and I don’t want to go to the gym I am tired and sore but I signed up for the challenge and I think it’ll get better the next couple days were actually a lot harder than I thought they were gonna be because my entire upper body was so sore my abs were sore it hurt when I laughed when I coughed and I started getting calluses all over my hands which made it even harder to grip the pull-up bar I thought to myself if my body’s gonna be this sore and it’s only day four into this challenge there is no way I’m gonna make it to day 30 so that was not looking forward to the rest of it it’s getting easier to be honest at least compared to the first couple days okay five is done 25 left week two was a little different my body stopped getting really sore which was awesome I was sort of getting used to all the pull-ups and that made them a lot easier to do I’ve always struggled with not knowing how far to push myself so one day 9 I wanted to really see how far I could go so I did the hundred pull-ups but I also did a hundred push-ups on top of that just to see if I could do it and surprisingly I was able to do it it took a little while but I did it all in one gym session and that was incredible because to me it sort of told me that the project was working because there’s no way I would have been able to do that before this challenge day 11 early in the morning ready for the challenge feel-good nuts or the biggest thing for me with this challenge is they’re only like to pull up spots at my whole gym and I always feel so guilty using them so I sort of made the the city of New York my gym at some points I would go to the park to do the pull-ups or I would use scaffolding and do the pull-ups just to finish my workout and that way I wouldn’t cheat myself out of not finishing off one hundred I don’t know I just have to get creative with it because I feel so bad about taking up the pull-ups by every single time in the gym just finished day 15 that means them literally halfway through the challenge already this is crazy because two years ago I couldn’t do a single pull-up and now I’m doing a hundred a day and I just did it for 15 days there’s a point during the end of the third week when I was in a separate BuzzFeed video the video was taken from a different angle of where I ever saw myself this camera was set really far away I got to see myself from an angle I could see that my arms were like the biggest they had ever been I was just so impressed with myself because I was actually seeing results it is day 20 and I am 2/3 of the way through the project so I thought I’d celebrate by doing hundred pull-ups and 100 pushups today just to compare myself to that first week when I did it to see how much I’ve improved it actually went really well I did it in the same amount of time it took me to do the just a hundred pull-ups in day one so I’m definitely doing a lot faster at this and that’s like exact proof that I had gotten stronger and was able to do this so I originally wasn’t going to say anything about it but there was one day last week when I didn’t complete all hundred pull-ups I don’t know I was just super tired my body was exhausted I wasn’t feeling well I’ve done enough research about fitness to know that if your body is not feeling well you shouldn’t push yourself I wanted to listen to my body so I only did thirty that one day and I was really frustrated with myself and embarrassed I didn’t want everyone to know that I had failed I sort of looked at it as failing I wouldn’t even call it failing because I’m still completing the challenge almost every single day it’s just one day I couldn’t do it and I was so glad that I didn’t finish because for the next day my body was absolutely ready and I was able to do all hundred the next day so the very last day of the challenge was pretty big for me I knew that I wanted to go into it and do all hundred pull-ups as quickly as I could because I wanted to compare that time to the very first day and on the first day I did all hundred pull-ups in 54 minutes on the very last day I completed all 100 in 21 minutes and I was just so incredibly proud of myself because they just showed how strong I had actually got I am officially done with the challenge I did not really think I was gonna make it this far I don’t know I just keep thinking – two years ago I literally couldn’t do a single pull-up I know it’s really easy to look at some of these fitness videos and fitness projects online and think yeah that’s great for that person but like what about me I am that person who used to ask those questions I would see other people’s body transformations and I would just think like that is honestly incredible for them but I could never do that but here I am I’m literally that person who did that there were actually some pretty big changes in my measurements from before and after the challenge my weight actually went up by about half a pound which was incredible I saw that my body fat percentage went down to ten point nine percent instead of the thirteen point eight percent it was originally and also I saw that my chest got a lot bigger and my biceps got bigger and my shoulders got bigger – I’m not a personal trainer I’m just a regular person and some days I don’t do everything that I should do but it is not easy at all it’s a lot of hard work a lot of willpower and you may not like it then but if you have a fitness goal or if you want to gain muscle if you want to lose weight if you want to do anything like just look at my progress I couldn’t do a single pull-up two years ago and I just did a hundred of them everyday for 30 days so you can do it too
Gout Diet: Healthy Diet Plan for Gout and High Uric Acid
theguy 0 Comments Health Healthy Food
Healthy Diet Plan for Gout or High Uric Acid What should you eat for lowering the chances of gout attack and reducing elevated uric acid? In this video, I will tell you the healthy diet plan for gout. Healthy diet plan for gout includes the recommendation of healing foods and foods that increases the excretion of uric acid through the urine. It further includes removing of dead foods that cause gout, increase uric acid and deteriorate metabolism in the body.
Healing Foods for Gout All foods in their natural unaltered form are the best healing foods. It includes increasing intake of fruits and vegetables. Let’s discuss which fruits you can take. You can eat Apple, Apricots, Avocado, Berries, Cherries, fresh Coconut, fresh Dates, fresh Figs, red & purple Grapes, ripe Mango, Melons, sweet Oranges, Pineapple, sweet Plums, soaked Prunes, and soaked Raisins. In vegetables, you can take cooked Beets, Carrots, Cilantro, Cucumber, Fennel, Green beans, Leeks, Okra, Parsnips, Potatoes, Sweet Pumpkin, Rutabaga, Summer Squash, Winter Squash, Taro root, and Zucchini. If you try for juice therapy as recommended in nature cure, you can take Apple Juice, Apricot Juice, Sweet Berry Juice, Sweet Cherry Juice, Red Grape Juice, Mango Juice, Fresh Homemade Peach Nectar, Pineapple Juice, and Sweet Lime Juice.
In beverages, you can drink coconut water, Almond Milk, Coconut Milk, and Rice Water. Quinoa, Brown Rice, Sprouted Wheat, Organic Wheat, and Wheat Grass are most beneficial whole grains. Just avoid refined grains. In legumes, Mung Beans such as Mung Dal and Split Mung Dal are only best for gout patients. You can also take Mung Sprouts. Coconuts, soaked & peeled Almonds, Flaxseeds, and Sunflower seeds are best nuts and seeds for a patient with gout. You should eat healthy fats that only includes Cow’s ghee, fresh coconut, and fresh avocado. These are best for a patient suffering from high uric acid. However, coconut oil is heavier to digest. If your digestion is good, then you can consume coconut oil.
Otherwise, best cooking oil is only cow’s ghee for you. In dairy products, you can take Cow’s Ghee, Cow’s Milk, unsalted and homemade fresh Cow’s Butter and Goat’s Soft and unsalted Cheese. Cheese should not be taken more than once per week. Now, let’s talk about what you should not eat. Dead Foods for Gout Dead Foods are the foods, which has no life in them. For example, processed foods, dead animal products, and cooked foods. So, you should avoid cooking the foods that you can eat without cooking just like fruits, vegetables, seeds, and nuts. You should not eat Sugars and Artificial Sweeteners. Instead, you can take honey and fruits. You should avoid all types of oils and fats, especially refined oils. However, you can cook your food in grass-fed cow’s ghee. Avoid All Meat Products. Instead, you can take Quinoa. If you want to eat any animal products, then you can take Fish Oil and Chicken Soup. In case of rice, avoid white rice. Instead, you should take brown rice. Stop drinking alcohol. Instead, you can drink Green Cardamom tea, Cinnamon Tea or Nettle Tea.
Don’t take any soy products and canned processed food products. .
As found on Youtube
Read More
Tiffany Rothe’s 5 Minute Fitness – Chair Workout part 1
theguy 0 Comments Cardio Get fit Health Healthy Food
Hola Rothestars, soy yo Tiffany Rothe, y estoy de vuelta con una serie de rutinas de 5 minutos Tenemos 4 videos para hacer este mes, que podemos relizar uno después del otro Y lograr un buena rutina de 20 minutos. Y todos estos entrenamientos usaremos una silla Asi que tienen que ir a su comedor en su cocina o donde quieran y buscar una silla Debe tener un respaldar alto como este, y quiero que se acerquen a la silla Y se sienten Bien lo primero que van a hacer es estirar sus piernas así Y estiramos hacía arriba, bien, desde su cintura hasta la punta de los dedos, bien Y luego hacía afuera, y hacía el otro lado Bien no tendremos música en este video, porque realmente quiero que prestén atención a mis indicaciones Para asegurarme que estén en una buena y correcta postura Entonces abran sus rodillas hacía afuera, y siéntensen bien derechos y contráigan su abdómen Y luego levanten sus talones del piso así Bien luego levántense y manténganse así, y vamos a subir en cuatro, uno, dos Tres, cuatro y abajo, dos, tres, cuatro, asi es Dos, dos, tres, cuatro y abajo, contráigan su abdomen, bien firme Tres, dos, tres, cuatro y abajo, dos, tres, cuatro, y cuatro, dos, tres, cuatro, lo tienen Sigan así, talones, arriba, vamos y cinco, dos, tres, cuatro y abajo dos, tres, cuatro, tres más Y seis, dos, tres, cuatro y abajo, dos, tres, cuatro y siete Empujen, empujen, empujen y abajo, dos, tres, y ocho, dos, tres, cuatro, y abajo.
Van a mantenerse aquí mismo Estiren un brazo hacía afuera y empujen abajo Así es, empujen abajo, abran sus rodillas, y vamos por 10, nueve, ocho, siete, mantengan su pecho arriba, seis, contraigan su abdómen Cinco, cuatro, tres, dos, cambiamos, vamos Empujen, pecho arriba, contraigan su abdómen Relajen sus hombros, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, vamos Toquen la silla al bajar, y estiren la pierna, bajen y estiren hacia arriba Los talones bajan al piso, contraigan el abdómen, empujen hacía abajo y hacia arriba, empujen hacía abajo y hacia arriba, lo tiene Tenemos la silla aquí porque no quiero que ustedes se inclinen hacía adelante, no se inclinen así, manténganse derechos, contraigan el abdómen, y abran sus rodillas Abajo y arriba, abajo y arriba, vamos a probar nuestro equilibrio, abrimos y juntamos, abrimos y juntamos; lo tienen Exhalen cuando contraigan su abdómen, su espalda debe estar derecha Abran sus rodillas y los talones arriba, ocho, cuenten conmigo Siete, así es, seis, cinco, cuatro Los talones no tocan el piso, tres, dos Y uno, bien, bajamos, pecho estirado, bajamos los talones, mantenemos los pies en el piso, levántense y Uno, dos, tres, cuatro, cinco, seis, siete, siéntense Bien, de nuevo, hagamos un poco más, ocho, siete, abajo, seis, cinco, cuatro, tres, dos, siéntense Bien, va a quedarse aquí, para relajar y acomodar su postura Las rodilas hacia afuera, acomoden los pies, levántense Contraigan el abdómen, y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Bien, están fortaleciendo sus entrepiernas y cuádriceps, vamos a hacer otra serie más, están listos? Levántense y empujen, ocho, siete, seis, cinco, cuatro, tres, dos, uno Ustedes son increíbles.
Ok, ahora vamos a hacer una variación más asi que abran sus talones, y van a saltar y sentarse Cuando salten, pongan sus pies en punta Uno, dos, tres, cuatro, cinco, seis, siete, y ocho Bien quiero que se sienten sobre la silla, porque saben que, requiere más energia Empezar y parar, que continuar sin sentarse Entonces lo que lo hace más difícil es que se sienten sobre la silla Vamos a hacerlo de nuevo, están listos? Empujen, ocho, siete, empujen hacia arriba, seis, empujen hacia arriba, cinco Cinco, cuatro, tres, dos, y uno Buen trabajo, ustedes son increíbles, ok, haremos una serie más de estos Se que su corazón está acelerado, siéntense derechos, contragan su abdómen Vamos, ocho, siete, seis, cinco, cuatro, tres, dos, y uno, buen trabajo Ok, si combinan estos tres ejercicios tiene una gran rutina para sus piernas Y quiero que hagan esta video tres veces seguidas, o que hagan todos los videos de esta serie para obtener una gran rutina de 20 minutos Ustedes recuerden encontrarme en Instagram, Facebook, Twitter Estoy en todas partes con el mismo nombre, Tiffany Rothe Workouts Ok Tiffany Rothe Workouts, búsquenme en todas partes, pueden buscarme en google, y únanse En todas las grandiosas redes sociales asi podemos estar en forma, feroces, y fabulosos, juntos Los veo la próxima
Read More
10 CRAZIEST “EXERCISES” I SEE IN MY GYM EVERY WEEK! | (I WISH I WAS JOKING…)
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s going on Nation? I’m Scott from Muscularstrength.com and in today’s video I thought we’d have a little fun and I want to share with you guys ten of the craziest dumbest exercises that I’ve seen in my gym since moving down here to Florida Its pretty hilarious, but before we get started be sure to click that notification bell Its pretty hilarious, but before we get started be sure to click that notification bell So you never miss a new video uploaded from me. Alright, so let’s let’s just jump right in Let’s start this off with a bang. Okay, the first exercise is a seated barbell Biceps curl now guys, I know you can lift more weight by doing half curls But this is taking it to a whole new level All right They’re like there is absolutely no benefit to doing a seated barbell curl During the eccentric portion of the movement if you guys want to do a seated curl.
It’s very simple During the eccentric portion of the movement if you guys want to do a seated curl. It’s very simple You grab dumbbells and you do it the right way Number two triceps push down with the elbows flat all the way out to the sides now guys I know you want to be able to lift the entire stack but hunching over the bar with your shoulders Pronated forward and your elbows flared out isn’t the way to do it Okay You are not hitting those triceps as hard as you possibly can but there is a catch to why people do this Most of the time when I see dudes doing this it’s so that they can look in the mirror and they can mire that Triceps flex on the way down on every single repetition. It’s kind of hilarious But if you want to see triceps gains and not just look at them in the mirror you need to do proper form which is elbows by your sides chest up and full extension on the way down number three the uneven benchpress now guys in the video It might look like this could work If you have one side of your chest lagging or smaller than the other side entire side of your body where the heavier weight is on Mind muscle connection you need in your chest in order to break it down to see growth.
Okay? This doesn’t work now there are exercises where Maybe you hold the barbell straight up and you just bring one arm down Bench press that could work to a degree, but doing it this way Maybe you hold the barbell straight up and you just bring one arm down Not if you guys want to grow your chest and one side’s lagging compared to the other Bench press that could work to a degree, but doing it this way It’s a it’s a bent over row done on a lat Not if you guys want to grow your chest and one side’s lagging compared to the other You lean all the way back and then you Consistently and work with progressive overload number four is actually kind of hilarious It’s a it’s a bent over row done on a lat pulldown machine where basically you sit like you’re about to do a reverse lat pulldown and then once you get into position You lean all the way back and then you start pulling the bar to your belly button in order to simulate a bent over row this Don’t try to invent something new just stick with what you know barbell bent over rows Not to mention that you’re never gonna be able to overload Properly number one probably because the weight doesn’t go that high number two The weight is gonna pull you out of the seat as you start to go heavier and number three You’re not really getting that like nice deep stretch you want in your lats because the position that you’re in Isn’t really allowing that to happen.
So if you want to grow your lats and you’re having a hard time Don’t try to invent something new just stick with what you know barbell bent over rows Next is quarter crunches on the ab crunch Machine and I’m willing to bet that quite a few of you watching this video right now are guilty of this Go to the ab crunch machine You’ll load as much weight as you can on it because you want to build some big blocky abs But then when it comes time to doing the reps, all you’re doing is quarter crunches at the top of the movement Let me explain something to you guys The machine has a range of motion that forces you to arch your back in the beginning and crunch at the top Because that’s the range of motion you need to do to work your abs If you only had to do a quarter crunch, it would be designed to allow you to only do a quarter crunch Okay, so drop the weight and do full range of motion. Now number six is probably the most hilarious thing They’re like, okay good because you you look really dumb and I’m like, but like Did it just because you can bend over and the barbell can fit behind your kneecap I felt like such a moron like dudes were looking at me Exercise that nobody’s ever thought of before.
Okay. All right. I see in the gym It’s almost like basically doing a triceps kickback I know that’s why I’m putting it in the video What you need to be doing is an incline Skullcrusher Did it just because you can bend over and the barbell can fit behind your kneecap With a lot more weight than doing it bent over with the bar behind your knees Exercise that nobody’s ever thought of before.
Okay. All right. I’ve seen alright, and we’re just gonna call it a barbell shoulder press You’re literally watching the barbell come down to your face and then pressing it back to the top of the movement which when it comes to building muscle is pretty much a useless exercise I had barely any weight and the few times I actually did touch at the top of my nose it frickin hurt What you need to be doing is an incline Skullcrusher It’s like almost like it’s an excuse to not do full range of motion because technically the bar stops at your face Takes pressure off the elbows as long as you do it on an incline and you’ll be able to overload With a lot more weight than doing it bent over with the bar behind your knees Now number six was the most ridiculous, but number seven is probably the most dangerous one I’ve seen alright, and we’re just gonna call it a barbell shoulder press But it’s probably one of the useless movements you can do You’re literally watching the barbell Where you’re stable enough to do as much weight as you probably can do And I have to admit the guy I saw doing this had a lot of weight on the bar I can understand that but in order to fully activate your glutes in the flex, you have to be able to push down and All right, super dangerous.
Don’t ever do it like this But you cannot get a full extension with that hard glute flex. Now if you really want to get those glutes on fire With a similar exercise all you’re gonna do is to step up on a bench. It works a lot better But if you want shoulder gains and you don’t want to kill yourself do it the right way and bring it down to the top of your chest and repeat four reps number eight is the you will be able to flex those glutes to take full advantage of But it’s probably one of the useless movements you can do to try to target your glutes for a couple different reasons number one Pointless and useless exercise to do Okay? and number two in order to activate your glutes Yes, you might be getting a stretch at the top of the movement I can understand that but in order to fully activate your glutes in the flex, you have to be able to push down and Through with your leg and when you’re doing it on this machine.
Yes, you can push the weight down But you cannot get a full extension with that hard glute flex. Now if you really want to get those glutes on fire With a similar exercise all you’re gonna do is to step up on a bench. It works a lot better it’s gonna require you to have a bit more stability as you step up and control yourself on the way down and When you get to the top of the movement you will be able to flex those glutes to take full advantage of the flex at the top of the movement number nine is Lateral for seven reps and then bend over and hit the rear delts for seven reps. but I am seeing it in my gym and I had to go over to a few different people and explain why it’s a pretty You gotta check out my mercy 30s you do 10 repetitions with your arms really wide on the barbell You do 10 repetitions with your hands close together on the barbell And then you do 10 repetitions with a neutral grip on the barbell and then your biceps explode Regrow and then they get bigger and last but not least.
I do have a bonus exercise I’m gonna share with you guys 21 repetitions is gonna cause a pump whether you do it the wrong way or the right way The only difference is if you do it the right way You’ll actually progress with the movement and you’ll see some muscle growth when you do it the wrong way Repeating for reps and what a lot of people like to do on this There’s absolutely no reason to do a bicep curl from the bottom to halfway Seven repetitions and then do half way to the top for 7 repetitions There’s no point in doing that you need to do full range of motion 21s were originally designed to basically do a triple a triple set or a You are gonna see a lot more gains and you’re gonna be least likely to hurt yourself Lateral for seven reps and then bend over and hit the rear delts for seven reps. That’s what it was originally designed for Protein for the holiday season if you guys haven’t seen it yet You gotta check out my mercy 30s you do 10 repetitions with your arms really wide on the barbell You do 10 repetitions with your hands close together on the barbell And then you do 10 repetitions with a neutral grip on the barbell and then your biceps explode Regrow and then they get bigger and last but not least.
I do have a bonus exercise I’m gonna share with you guys Number 10 the two inch leg press we’ve all seen it. Some of us may have even done it you’ll load up as much weight as you possibly can and then you literally just do a so now for the final exercise that I’ve seen at my gym the dumbest Repeating for reps and what a lot of people like to do on this Exercise is put their legs really close together Alright, and this is what this guy did, this dude Literally loaded up the leg press with as much weight as he possibly could and then decided kind of looking around and looking at people looking around whatever You are gonna see a lot more gains and you’re gonna be least likely to hurt yourself And before we get to the bonus exercise puts his feet up and then pretends and acts like he’s gonna do the movement Protein for the holiday season if you guys haven’t seen it yet go to bodybuilding.com or even amazon they have it there It’s a limited edition.
It actually tastes really good all I could think of and I’m with my workout partner and we’re laughing our butts off and all I can think is that he This is something that you’re gonna want to get because you can use it in a lot of different really cool recipes Which I plan on posting on my Instagram So if you don’t follow me, make sure you check me out at scott herman fitness All right, guys so now for the final exercise that I’ve seen at my gym the dumbest To make it seem like he may have actually lifted the weight Seen I’ve only seen it once that’s how rare it is. Okay, but it did happen All right. This is this is basically gonna be called the fake out leg press Alright, and this is what this guy did, this dude Literally loaded up the leg press with as much weight as he possibly could and then decided kind of looking around and looking at people looking around whatever Gets down and sits on the leg press That’s what the update is for so you can expect to see that on My Android phone it works phenomenally you guys are gonna absolutely love it Then after he’s like done preparing like he’s gonna actually do the lift He puts his feet down and gets up and starts looking around again and I swear to god he did it like three times in a row and So we’ve submitted the app actually three weeks ago.
Then we resubmitted it again last week at the beginning of the week I don’t know what’s going on with Apple, but they take forever but it is coming. Okay? with maybe other people that he thinks were watching him that were And I really hope you guys like this I put a lot of time and a lot of energy into it And then he used that lapse of time where they were actually doing their own thing To make it seem like he may have actually lifted the weight So go down there and smash that like button if you enjoyed the video and I wish I was making this stuff up because some of not even allowing you to properly bench the weight in place all that at a time kind of like a single arm dumbbell all you need to do is bench more pulldown machine where basically you sit like you’re about to do a reverse lat start pulling the bar to your belly button in order to simulate a bent over row I know that’s why I’m putting it in the video It’s almost like somebody’s like oh, wow.
This feels really natural which when it comes to building muscle is pretty much a useless exercise keeps constant tension on the triceps throughout the entire range of motion to the face because that’s what you’re doing to try to target your glutes for a couple different reasons number one and number two in order to activate your glutes the flex at the top of the movement number nine is just because you get a pump doesn’t mean that you’re getting muscle work That’s what it was originally designed for go to bodybuilding.com or even amazon they have it there this is probably the dumbest most ridiculous thing I’ve ever and kind of sits there for a little bit and Monday Tuesday the latest like I actually have it on Never heard from Apple. We were in queue for the longest time and as always more good stuff coming soon. See you guys .
Read More
Reddit Bodyweight Fitness Recommended Routine – My Week 1 Progress
theguy 0 Comments Cardio Get fit Health Healthy Food
– My name is Justin and I am training to be a super soldier. For the next three months I’m gonna be doing the recommended routine from the bodyweight fitness subreddit. This is my first progress report. The bodyweight fitness subreddit, in many ways, is like any other part of the internet. It’s got its fair share of trolls but it also has a lot of useful stuff. The recommended routine put together by the lovely folks at the bodyweight fitness subreddit is one of the more useful things I’ve come across on the internet. Especially as far as online fitness communities go. It’s basically a bodyweight workout program for beginners. Now, people tend to have very different definitions of what a beginner is and just for the record, I’m not really a beginner in fitness. So hopefully by the end of the program I can give you a fairly accurate assessment as to this program’s skill level. Alright, now on to the routine itself.
The strength work consists of three pairs of exercises for five to eight reps, you do the first one, then you rest 90 seconds, then you do the second one, then you rest 90 seconds, and then you do the first one again, then you rest 90 seconds, and then so on and so forth. Until you’ve done both exercises three times. So we have the pull up progression paired with the squat progression. The dip progression paired with the hinge progression. And the row paired with the pushup. Now, in case you guys don’t know what a progression is, it’s basically a scaled down or scaled up variation of particular exercise. Usually based on your current skill level. For example, a scaled down pull up progression would be, say, a negative pull up. And an example of a scaled up pull up progression would be the weighted pull up or the one-armed pull up.
So with all that said, here are the progressions that I’m going to be starting at. We have the weighted pull up, the pistol squat, yes, I know, I’m a badass, the weighted ring dip, did I say badass? Oh, yeah. The harop curl and the sumo deadlift. The tuck front lever and the lever push up. After the strength we have the core triplet which covers anti-extension, anti-rotation, and extension itself. These are the exercises I will be starting at. On the off days I’m gonna be doing the skill routine. Also found on the bodyweight fitness subreddit. The skill day focuses mostly on the handstand and the L-sit.
Now that we’ve run through the entire program, how did I actually feel after the first few days? Well, these were the numbers I got during my first workout. I gotta say, the numbers are actually quite a bit lower than what I can normally do for a max. I’ll be honest, I did find the 90 second rest time to be kind of challenging because I’m used to doing three minutes or longer rests for strength work. Hey, what can I say, I’m a lazy man and I like my rests. I also haven’t been doing barbell work for a while and I generally am a little bit paranoid when it comes to back issues so, really conservative for the sumo deadlift. Now as far as the workout goes itself, I did notice that you have to be really strict on your rest times. If you’re not then the workout is gonna run really long. I highly recommend not sitting there, twiddling your thumbs or sliding into some hot Instagram girls’ DM’s during your 90 minute rest period, because that 90 second rest is gonna turn into a three minute rest.
And that’s gonna turn into a five minute rest. So that’s it, my very first progress report for my three month journey in the recommended routine. Also, just for the record, I am trying to lean up for a bit to get rid of this winter padding. So, yes, I will be eating at a slight caloric deficit. Will this affect my strength gains? Quite possibly. But, hey, man, look, summer’s coming up and looks matter, it’s the real world after all. I will be checking in every few weeks so be sure to subscribe to my YouTube channel to keep up with me and, of course, if you enjoyed this video. If you wanna see more of my day-to-day, please feel free to follow my Instagram page. Which is down there somewhere. So yeah, follow me there, too. Alright, everyone, I will see you next time. Peace out. .
Read More
Wallacei – Wallacei X: How to Minimise or Maximise a Fitness Objective
theguy 0 Comments Cardio Get fit Health Healthy Food
Hello, welcome to this short video tutorial on how to maximize and minimize a fitness value. in this specific example I just created this set of blocks here and I’m going to try to optimize for volume So the total volume for this specific geometry is this value here so the way the evolutionary algorithm in Wallacei works is that it will always try to minimize this value here So if I wanted to simply minimize the volume I will just use a number parameter rename it with wlc_ minimize volume, wlc_ is so that the Wallacei component can quickly detect it Insert this value here. I’ll just go right click ‘select all objectives’. So what I’ll do now I’ll run a very quick simulation to demonstrate How this works. So this is from a previous simulation. I ran I’ll just click reset I’ll run 20 solutions and 100 generations, I’ll click start So now that the simulation has finished, I’ll go back into my Rhino viewport I’ll just enable the phenotype. You can clearly see that Wallacei has minimized the volume So that almost all the buildings have gone down to 0 and the major Courtyard here (or major space here) has maximized.
I can quickly also visualize this through exporting the last generation here So I’ll just add this generation here, I’ll click ‘export’, so the export time will just take a few seconds, that’s done Go back into Wallacei, I just have this small definition here so I can quickly visualize the results And so yes, indeed, the last generation is all comprised from this optimized solution So I’ll redo this. What if I wanted now to maximize this value here. So I’ll just Disable all this back again. So if I wanted to optimize this value here Then I just an put it intoWallacei and it will automatically minimize But what if I wanted to maximize the value. What I need to do is I need to inverse it So I’ll just use a 1 over X. It’s relatively straightforward and so by inversing the value, by using 1 over X, as Wallacei tries to minimize this 1 over X value it will automatically be maximizing the original fitness value So as before I’ll just use a number parameter Rename it with wlc_ maximize volume Connect it and I’ll just replace the one on top here So now I’m just going to try to minimize this value which in effect will be maximizing the actual volume.
I’ll go back into Wallacei and I’ll click start again. If I click start again what that does Is it automatically clears and resets whatever values was in the previous Wallacei component. So I’ll just wait until this finishes So now that it finished, I’m going to go back into my viewports here Just turn this one on quickly I can just zoom in and yes The the buildings are all maximized and the area here is as small as possible, at least to these specific Sliders and genes that I have.
I can go back and do the same thing as previously I’ll export that last generation. So I’ll just add it here and click ‘Export’. It takes a second or two Then to visualize that last generation I’ll just enable the small definition that I have and That’s it for the last generation so again Just a quick recap, to minimize the value you simply insert the value you want to optimize for as it is, if you wanted to Maximize the value, you simply inverse that value using 1 over X you use that inverses value to maximize Thank you for watching this video tutorial be sure to continue to keep up with Wallacei’s YouTube page where we will Continuously post short clips like this about the different features and functions of Wallacei. Goodbye .
Read More
Ultimate Fitness Test (1 REP OR DIE?)
theguy 0 Comments Cardio Get fit Health Healthy Food
What’s up, guys? Jeff Cavaliere, Athlean-X.com. So, I was going to do an entirely different video tonight and something came across my desk that forced me to change my hand. You see, there was a recent poll that was done, or a fitness test that’s supposed to determine how long you’re going to live. 10 drills, or exercises that you’re supposed to be able to do to ensure a longer life. In that group of drills was this one particular one called the Standing and Rising Test. Apparently, this is one of the ones that causes a lot of problems for people. They sit there and they pass it around, and I’m going to show you what it is because I want you to try it. Whether or not you can, or can’t do it I think there’s a really big, important message that spawned off of this that made me feel so strongly about making this video.
It is: let’s raise our standards of fitness. You see, here’s what the Standing and Rising Test is: I’ll stand up out of frame here so you can see it. Basically, you’re supposed to be able to cross your feet, and without using your hands, your knees, or your shins you’re supposed to be able to lower yourself down to the ground here, and then you’re supposed to be able to rise up off the floor without using your hands, your knees, or your shins. Now, obviously that was easy for me. It’s not supposed to say “Look how good I am and how I can do it.” No! This is fucking easy because it’s supposed to be easy.
You see, we can’t let this be the standard of excellence. The fact that I could get off the ground without using my knees, my shins, or my hands? Good. Congratulations, Jeff! You’re a human being. If we were a kid, when we were babies we did that all the time. We made things look easy. Why is it that as we get older – and I mean even in your 20s – why is it that when we get older we start allowing people to tell us what’s normal for your age and what you can and can’t do.
You can’t use the excuse “I’m getting old. I’m too old for that shit.” Too old for what? To get off the ground by yourself? Without needing the Life Alert? “Help me, I’ve fallen! I can’t get up!” We need to be able to have much higher standards for what we do. So, try it out and see and test yourself in private. Again, if you can’t do it, here’s the thing: let it be a wakeup call. Let it be a wakeup call. This should be something that should be easy for you. If it’s not, you might have a problem with your lower body strength, you might have a problem with your balance, you might have a problem with coordination, you could have some orthopedic issues; your knees might hurt. I’ve got pretty shitty knees myself, but I was still able to get up. If those are the things; start working on them. You can. There are so many things you can do. At Athlean-X here, I try to train you like an athlete. Like a professional athlete. Even though I know you don’t make a living as a professional athlete, I try to train you like a professional athlete by giving you the same exact things that I let these guys that come and make a living off of being a professional athlete are doing.
I have high aspirations for you. You still possess the same levels and capacity for strength and balance and coordination and quickness. You have the same capacity, you’re just not allowing yourself to realize it. You’re trying to set these limitations up being either too old, or just not a pro. Let’s raise the standards. I hope you can all get off the ground and if you can, congratulations. I really am glad. I think a lot of guys watching this channel who followed me for a long time are going to be able to ace that test really easily, but if you can’t, again, not picking on you at all; but it’s a wakeup call.
It’s time to start changing your habits and doing some things. Again, even if you are able to ace this, that’s just a standard of well-below our standards. So we’re going to take you to that next level. We have so many challenges in Athlean-X to make sure that we take it to these extreme levels of fitness and we walk you through them and get you there step by step. If you guys are looking for that plan and to let me take you through and raise your standards then head to Athlean-X.com right now and get one of our Athlean-X training systems and work your way up.
From the bottom all the way up you’ll get better. That’s the key. Day by day. If you’ve found this video to be eye opening – again, this is what we’re setting as our standard of fitness excellence – leave your comments below. In the meantime, I will bring that video to you that I promised I was going to make. We’re going to do something on the shoulders again later this week; a really good shoulder training tip that you might not have been aware of. I’ll bring that to you in a couple days. I wanted to make sure I got this out to you as soon as this came across my desk. It was that eye opening for me. I’ll see you guys back here again real soon. .
Read More
I Worked out like Chris Hemsworth for 30 Days
theguy 0 Comments Cardio Get fit Health Healthy Food
This is 30 days working out like Chris Hemsworth. So about two months ago I got very sick while traveling overseas I fell into a felt like the worst shape of my life when I fully recovered I vowed I would never take my health for granted I around this time I noticed that Chris Hemsworth my celebrity crush was about to release a fitness app called centr Hemsworth is an international movie star absolutely shredded workout monster and all-around a legendary real-life superhero his fitness app gives you access to his personal team of industry professionals who help him get into superhero shape the goal of this video is simple I’m going to be doing the workouts meal prep and meditation from the center app combined with the heavy weight training program that Chris did to see if I can get a body like Thor so for the next 30 days I’m going to workout and diet like Chris Hemsworth just gonna do a little 360 here so you can see what we’re starting with definitely bring in the gut a little bit back a little bit more definition here yeah this is the starting point before we jump into this here the rules with any meaningful goal there needs to be a deadline number two no processed sugar it actually pains me to do this number three no alcohol and finally zero cheat meals stick to the diet 100% with that today is day number one I just downloaded the app now the main page here it’s your daily planner and that’s where it breaks down your workouts your meals and even your meditation the first workout of today is a maximum effort box and cardio challenge oh yeah I I grew up swimming and wrong so my hand-eye coordination isn’t the best but that’s why we’re doing this get out of the comfort zone get some muscles while the expert trainers from Chris’s team aren’t here in this room with me they are on the app and the workouts are coming directly from his trainers so all this challenge is gonna come down to self discipline first workout has done it a lot harder than I thought I’m dripping in sweat from that now we have to wait work out the second portion of this training program is going to be mainly weightlifting I found this workout from researching on the internet what Chris did to get all ripped up for the Avengers films for Thor so the weightlifting portion is gonna be mainly compound movements with pretty heavy weight and it’s broken down by body parts so today is chest day so we’re doing some flat bench it’s two workouts per day cardio or a functional fitness workout from the app in the morning then weights in the second session the weight training is pure bodybuilding workouts it’s just time under tension to failure and of day number one my chest is already sore and my shoulders from the boxing my tired scale one to ten probably like a 9.5 I mean you can kind of see bags under the eyes and that no sleep day number two tomorrow end of week number one biggest challenge so far has been the just the workouts I’m doing workouts that I’ve never even heard of before and I’m soaring places that I didn’t even know really existed all my body like at the hip right here is sore the inner thighs the food has been very tough seven eggs spinach typical breakfast we got some peas some broccoli some lentils and of course our best friend the chicken breast now for this challenge I’m cooking all of my own meals the meals are consisting of lots of veggies lots of good carbohydrates lots of proteins I’m consuming a calorie surplus about 4,500 calories per day based on my body weight and how you to put on muscle I’m not talking to bad calories I’m not talking a white chocolate I’m talking I’m talking to lean proteins good fats this is a typical meal but at the end of the first week I am giving absolutely crushed by the workouts although I’m starting to see a little bit of definition in my arms but I’m just grinding away putting in the work towards that end goal so it’s day 15 I am at the midway point of this 30-day challenge and I feel amazing like the first week it was I feel sore I can’t move this week it’s like wow I’ve actually have some some muscle definition coming in the changes have been pretty ridiculous I’m actually very shocked my strength is up I’ve been recording the weights as I’m going it’s amazing the increases week by week it’s such a short amount of time honestly the easiest part of this has been the 5:00 a.m.
Wake up’s 5:15 in the morning and when you have a solid reason why all your other actions like waking up at 5:00 in the morning Monday through Friday they become pretty simple they become justified it it’s doing something day in and day out over and over again on those days when no one’s watching when everyone’s asleep warm in their beds workouts are still very hard daily discomfort that’s what this is the hardest part is still the diet I am eating so much food constantly eating everyone says it but until you actually are doing it I is the hardest thing the diet will make or break a transformation or fitness goal something that I didn’t expect was how much I would be relying on the meditation portion of this app start by making yourself very comfortable I have fallen asleep to that the past three nights in a row the meditation aspect especially after a long day I mean I have no complaints I am actually very blown away by how this has gone so far I’ll see you in 15 days for the final reveal this is 30 days working out like Chris Hemsworth I mean as you can see like I have I have a six-pack now looking at the pictures from the star of this I don’t even feel like the same person all around they feel strong I feel healthy I feel fast I feel fit that’s how I would describe I feel very fit it is possible to get in shape by yourself after just 30 days I’m pretty close to being in the best shape of my life I’m able to power through these workouts compared to at the beginning of this challenge where I was sucking wind barely able to complete these workout circuits and now I’m pushing myself as far as I can go wanting more wanting more of a challenge and Chris if you are watching this I want to say a massive thank you for making this app and sharing just a little bit of what makes you successful comment down below if you’re interested in seeing a 60 day follow-up video and with that I’ll see you in the next video
Read More
Day 1 in the Summer Sizzle 2.0 Challenge | Fitness Culture
theguy 0 Comments Cardio Get fit Health Healthy Food
Alright guys exciting day starting the summer sizzle eight-week program we just had registration open for two weeks so if you’re watching this now sorry it’s too late better luck next time but you can always follow along and kind of hit some of these workouts with us I got myself I got Jake I got mr. Brennan for your all the way from Brazil and then we got protein I know you look super Brazilian but Brody – so today upper body day and then we got some conditioning afterwards all of these workouts are designed really to get the most bang for your buck so we’re coming in today’s walking tempo and then the conditioning stuff Jake program the conditioning part and nonetheless you can talk about that a little bit today it’s gonna be a hit work hit workout I mean the iw T’s and oh yeah today’s today’s 99 MT but today this is going to be an upper body lift and it’s more of like a full body lift so we’re gonna do chest back shoulders and then like to say I’d get the most bang for your buck because the way to the training split is the focus is heavy on the conditioning stuff some the stuff that we’re doing and so what we’d be forever forever in the gym if we did our traditional training explain so we’ve condensed stuff together more more super sets more just getting off basically like your total upper body in your upper body days and then we’re gonna do a hit circuit at the end so the hits just gonna be 20-yard sled push 60 yard shuttle then Tim burpees we’re gonna do 10 rounds of that we’re ending up looking like this guy at the end of the eight weeks let’s get sizzled all right guys first superset we got today is gonna be a close grip bench and today is gonna be a three zero one zero tempo so what that means is we’re gonna control for three seconds on the eccentric no pause at the chest one second up and then no positive the next rep so really controlling the e centric today so if give you a lot of time under attention we’re gonna be super setting that benchpress movement with just a band pull-up bar so just standing with the band or just a whole bar so we’re gonna do I think we have program four sets there and they’ll move on to the next thing Oh guys we just finished up the close grip bench and the band pool parts so now we’re gonna be moving on to a dumbbell row super set it with a dumbbell seated military press so we’re still going to maintain the three zero one zero tempo on both the lifts and we’re gonna go 12 10 8 on both so we’ll go bro military press rest for 90 seconds can go through that three times hi guys if you hear in the background that’s Steve explaining the same thing for his YouTube channel nice helping there don’t look oh alright we just finished up the military press with the dumbbell row now we’re gonna do a giant set so we got four movements we got inclined machine press this with a hammer strength then we’re gonna do a lat pulldown then a lateral raise to standing dumbbell lateral raise we’re gonna finish doing triangle push-ups it’s a failure just to round out that giant set and no arrest for 90 seconds so giant sets it’s gonna be same as the superset work should go back to back to back forty four movements so if you can’t do that in your gym you can just split it up and create two super sets or just get throughout responsible a lot of our members say I can’t do a giant set it’s not a huge deal the reason we’re doing a giant set it’s a summer sizzle so we’re trying to keep our heart rate up and get the work done in the gym as quick as possible because we do have a lot of conditioning at the end and so we’re trying to minimize our time in the gym so we’re gonna go 12 10 8 on each thing we do three rounds our conditioning today was tin round we did a 20-yard sled push then the 60 yard shuttle sent us five back send back 15 back and then we finished the round with ten burpees we rested one minute so the goal was to go solid effort I definitely go out on all of them but go pretty hard on these make it as hard as possible then you have a nice minute to recover if you went all-out on every one of them you went over there covered in a minute so anyway that’s all we got next that sucked it’s good thing it’s tough because you guys are paying to show up that’s a half of this program is just about accountability how do you do that you show up every single day that’s all you gotta do you show up even if you can’t do everything 100% if you are here showing up you will see results and each day you’ll get better and better and better put yourself push yourself to the maximum try to get into that that mindset I’m not gonna lie I didn’t hit every single one of my burpees probably averaged 7.8 I’m not gonna lie so get at least I got at least 10 right now right holding 20 this is why you have friends to keep you accountable friends named Thanos cuz you’re always afraid if he snaps his finger you did if you liked this video make sure you like and subscribe thank you guys we’ll catch you next time for scissor workout part dos its legs
Recent Comments