At Home Eight Minute Cardio Workout
theguy 0 Comments Cardio
This is your at-home eight minute cardio workout. We’re going to get it done you guys ready to get started with our warm-up, let’s do this! Start with our feet a little bit wider than hip distance apart. What I want you to do is drop down into a squat, swing your arms up look up good hip extension swing back, and lift and lengthen through the body. Focus on your breath here. Sit back into your heels, lift up, hip extension, and now allow the heels to come off the floor. Come up onto your toes so a little balance there, want to warm up the feet especially with some of the jumping that’s about to happen. Good, inhale exhale. Let’s do one more here. Come all the way down lift up, and now plant the lower body here. We’re going to move and rotate from the top half of the body. Hands to the chest and just rotate over the shoulder and allow those hips and knees to stay straight forward.
Now let the arms go and just swing make it natural, and guess what we’re going to do next – add the feet pivot. Allow the body to move to pivot through the feet. Shoelaces are moving from one side of the room to the other. Breathing in through the nose back out through the mouth. Wonderful, let’s do one more on each side. Come back to center, alternating knee hugs. Let’s start just pulling the knee in, and let it go. Bring that kneecap up so that it’s facing that ceiling. Draw the knee in, put the foot down, good job you guys. Let’s do one more on each side. Now alternating hip circles. Open the hip, draw the knee to the outside, work through this.
So you guys still breathing back there and at home? Good job! We’re almost ready to rock and roll. We’re going to be doing three exercises two times through. 40 seconds as hard as you can go, with a 20-second recovery. Keep going. Hip circles right there let’s do one more on each side. Do one more on our right, one more on our left. We’re ready to lock and load. First exercise is a deceleration squat with four high knees. We’re ready to do this guy’s, 40 seconds all out in 3 2 1. I’ll do the first one with. You come down, drive, sit down, drive the knees. Good, so looking at this exercise here you really want to use your arms so arm drive is everything. Notice how when they’re jumping down into that squat, you can’t hear it – decelerate. Your effort. right now should be high.
I’m looking for breathless, why not? I’m going to ask you for everything, especially because this workout is short it has to be intense. Guys you got this, your recovery is coming soon. Five seconds to fight for it, in three, two, one recover. Breathe, this is a passive recovery. Firstly you need to know, if you didn’t earn it you should be able to work a little bit harder. You know you earned it if you have to take a break. Get ready to go in five seconds to go to the second exercise which is a skater. Guys are we ready? Let’s take it this way go.
Get down, reach now I want that inside hand reaching across the body everybody moves differently and at a different speed. This is a fantastic lateral movement heart rates going straight up. Keep working guys, there you go, I love what I’m seeing back there. And if you can move faster, do it. We get it done we get it done quickly only 15 seconds left, guys. Earn that recovery, if it doesn’t feel hard it isn’t. Eight seconds left to go. I see you fighting back there, recovery is coming in four, three, two, recover. Breathe,two exercises done one to go. You can see in their eyes, and I know you’re working hard at home I trust it. 10 seconds left. Burpees alternating it with one arm, yes I said one arm, you can use both if you need to. Five seconds to go, I’m going to do this first one with you. You guys ready, set, let’s hit it. Come on jump back, stand up, drive the feet back come up. For your form, I want that hand directly underneath the shoulder. Legs are kicking back quickly, land softly. This is different than anything you’ve ever done.
We’ve done burpees all day long, but this one’s going to change it up for you. Working the core a little bit differently, and ultimately this is about cardio so you want to work as hard as you can here. Good news, guys, 10 seconds left, and we’re done with the first round. We’ve got one more to go, you’re going to keep fighting hard for me. In four, in three, two recover. Say it out loud, “One round done.” One round done, got one to go. We’re almost there, so we’re going to do those same three exercises one more time through, no big deal. Deceleration squat for high knees you earn that recovery ready to rock and roll. In three, two, one let’s see it guys! Drive it, come on, I want to see your arms work.
Get down, drive. Athletes right here, we’re all athletes at heart. She’s fighting for it big effort proves and shows big results that’s what we’re after. You work hard you get it back keep going guys fitness levels going straight up. Halfway through, we love being halfway through it’s a mental win. Stay strong, do not fade ever. You have your last ten seconds and you’re done with this exercise piece of cake guys keep giving it in four, three, two one, recover. That one’s done, celebrate it. We have two more exercises to go skaters coming up next. We got this, keep moving. Keep breathing, fill your lungs with air exhale and blow it out. Five seconds we crush it guys. Come on here we go in four, three, two, one, hit it now let’s go. Reach, drive, get past. If you can move faster, believe in it, do it, go for it right now. Great job you guys, come on now. We’re halfway it is so close take your time through this move well keep landing softly and if you can move faster, crush it. 15 seconds guys maximize what you’re doing here to the last time you have to do this exercise that is a mental win keep after at eight seconds to go recovery you’re earning it in four three two one freeze whoa here we are last one amazing job at home show me how you finish it’s not how you start it’s how you finish here we go ten seconds to go one-handed burpees we get it done we make it look good in four three two one let’s get it guys last one come on leg back drive get up there shoot those legs back keep your shoulders in alignment with your hips land softly I like it good tremendous effort I could not do this alone and I am here to motivate you these two individuals are crushing it for you there with you we are with you 15 seconds left and can you believe it you are this close to the finish line come on guys your last 10 seconds make them count all the way home here we go in five four three two one oh my goodness stand tall allow some air to come back into your body bring those need hugs back right there bring them in breathe in through the nose back out to the now good keep going I know your heart rates up you should be so proud of yourself right here I want one more on each side to one knee hug on the right one on the left stand tall go ahead drop back into that squat just like we started drop back inhale exhale reach let’s do one more big inhale as you draw the hands back exhale as you reach up fantastic job if you still need a little recovery you earned it take a walk around your house great work doing you’re at home eight minute cardio workout.
As found on Youtube
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6 Exercises to Get Fit AF With a Friend | Cosmopolitan
theguy 0 Comments Get fit
The first exercise is a band core twist. You’ll need an exercise band. -And a friend! Alright, so grab the handle, abs are tight, belly button into your spine, and you are going to twist away, and then bring it back. Make sure you’re holding it securely. You trust your friend. So you’ll feel this on the waistline, on the side that you’re twisting away. -The next move is a standing row with a squat. So you and your partner will stand about four feet apart. You’ll grab onto your handles, and your partner is holding, with an alternate grip, very important for safety. As I row back, your partner, Katrina, is going to squat! So she’s working her booty. Complete all of your reps and then switch moves with your partner. -Alright, this one you have to have your friends back. We are going to do back to back ball squats. So you wanna put the ball on the small of your back. And then inch your feet out. Lean up against your friend.
Are you good? -I’m good! Are you leaning? -Leaning! Okay hands in prayer and pray that you won’t fall. Squat down and then come up. Go down and come up. You are toning up your thighs. And your trust. Alright now we are going to have a ball. This is a standing chest press with a ball. So hold the ball with your friend. Step one foot out, opposite foot as your partner.
And then we’re going to lean in towards each other and press out. Lean in, and out. Abs are tight and engaged. You’re working your chest, your arms. -I like this for the triceps. Mhm. -Now, we’re gonna get really close. You wanna bring your booty about a foot away from each other and we’re gonna do booty burners! Bring your feet together. Good. And then slowly lift your hips up to the sky. Ready? -I’m ready! One, two, three, up! And down. This one works your booty, the backs of the thighs, and the core. Alright next is plank patty cake! So we will start in a high plank position. Facing your friend -Don’t try to kiss me. Oh.. And then we will patty cake, opposite hand to hand. Keeping our core tight, body in a straight line. Booty down. Working your core, your chest, your arms. Everything. -Little higher. Up here! -Oh! Look at that! Make sure you do each of these moves 12 times and then repeat it for three sets. And most of all, have some fun with your friend! .
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5 Quick and Cheap Healthy Meals | ReNew Clinic
theguy 0 Comments Healthy Food
One mistake I see many children and parents make is forgetting to eat breakfast or lunch. I know you might not always have time to make a full breakfast or you might not like what’s served at school lunch, but it’s so important to keep yourself fueled during the day. You’ll have more energy, better concentration, and better performance in class, sports, and after school activities.
So today, I’m gonna show you how to make five recipes that each have five ingredients or less. They’re quick and easy to take on the go and best of all, they all cost less than $3 each. First, we’ll start with breakfast. This is a super easy wrap to make and take on the go. First mix together equal amounts of peanut butter and vanilla Greek yogurt. I’m gonna do about half a cup of each so we have leftovers. Spread about a quarter cup of the mixture on your wrap shell.
We have about three more servings ready to go here. I’m gonna put the lid on then we can store this in the refrigerator. You can use it to make more wraps or cut up an apple and use it as a dip. Then to finish our wrap, add a sliced banana and a few spoonfuls of granola or nuts. I have some almonds here. You only need about two tablespoons of nuts for a serving, so a bag will last for a while. Now I can wrap this in tin foil and go. You think that was easy? This one’s even faster. This is a simple parfait. First, take some of that Greek yogurt and scoop about one-third of a cup into a Tupperware container. Then add a layer of fruit of your choice. I like frozen berries. Put in about half a cup. Then add another third of a cup of yogurt and top with nuts or granola.
I’m gonna use my almonds again. Once again, you only need about two tablespoons here to get a serving, and it’s done. Put your lid on and go. You can also make a bunch of these in advance so you only have to grab it in the morning and go. So breakfast is done, but what about lunch? We’ll use some basic ingredients to make healthy lunches that will give you energy for your school, sports, and after school activities. We’ll use tuna, chicken or beans for the protein. You can interchange them based on whatever you have available. The first thing we’ll make is a tuna wrap. This is another great use for the whole wheat wrap shells.
We’ll start by adding a few handfuls of spinach and some tomato slices. Here is the tuna from a four and a half ounce can, packed in water, already drained. I’m gonna add two tablespoons of tzatziki sauce, which is kind of like ranch, and then add this to the wrap. Then you can just wrap it up and go. And with tuna, you have some options. You could also add mustard or about two teaspoons of olive oil and some lemon juice. If you want mayo, just limit the portion to one tablespoon. You can also get tuna already canned in olive oil and then just drain it and add lemon juice. And if you don’t have wraps handy, you can put the tuna over lettuce and tomatoes and take that in a container with whole wheat crackers on the side.
So there’s lots of variety. Here is another super easy wrap. I have a whole can of black beans that I drained and rinsed. I’m gonna add about a half cup to this wrap with a quarter cup of shredded cheese and two big spoonfuls of salsa. If you’re near a microwave, you can heat this for about 30 seconds to melt the cheese. Really easy and you can see there are lots of leftovers. And finally, this is another great one for using up leftovers. I have leftover whole wheat pasta and chicken here. We can easily combine them with some vegetables and a small portion of heart healthy fat for a balanced lunch. Get your Tupperware ready. Add one cup of pasta. Take a piece of chicken, about the size of your hand, and cut it up into small pieces. Then cut up and add a small tomato and about half of a cucumber or whatever vegetables you like and have around. Top with two tablespoons of Italian dressing. You can even add two tablespoons of the shredded cheese, if you want. This one is really good cold. I hope you see that putting a healthy meal together does not have to be hard or time consuming.
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Unhealthy Foods Pretending to be Healthy! – Mind Over Munch!
theguy 0 Comments Healthy Food
Hey munchies, we all want healthy to be easier and packaged food makes life easier. There are some healthier packaged options but a lot of packaged food items are just pretending to be healthy. I am giving you the rundown on 15 of those right now but trust me, there are way more. That is why it’s important that you learn how to read the labels and determine for yourself. We cannot trust health claims. In fact, if a food package is making a health claim, it’s usually a bad sign. First up: Banana chips.
Noo! These are so good. The upside is that they are made of bananas and therefore contain the fiber, iron, magnesium and potassium that bananas offer. The downside: they’re often deep fried and include flavor enhancers and sugar. Instead, try home made banana chips cooked in the oven. I do have an episode, if you want to check that out and I have linked it in the description. Gluten free snacks and breads, the upside: many people, not just those with gluten intolerance or sensitivity, can find it hard to digest gluten. The downside is that in processed foods, when something is removed, another thing is usually added.
So, gluten free items can contain a lot of refined additives that are essentially depleted of nutrients, and they’re no healthier than any other snack. Instead, try a home made, or cleaner snack. One with less ingredients and more whole grains even if it does contain wheat or gluten, will be healthier for most than a refined and processed gluten free option. Ezekiel bread for instance, is a clean bread that is not completely gluten free but will do our bodies more justice than a gluten free, processed variety.
Dried fruit. The upside: they are fruit. But the downside, they’re often coated in sugar and to protect them from mold and to keep their color, they are treated with preservatives and additives. Instead, make your own. I’ve linked a few videos where I show drying out the fruit in the oven in the description. Or even better, go for fresh fruit. Yogurt. The upside: yogurt contains probiotics that can be great for gut health. The downside: most commercial varieties are loaded with sugar and contain little protein. Greek varieties are better when it comes to a protein balance, but they can still pack on the sugar. Greek does not mean healthy. Instead, use plain Greek yogurt with fresh fruit and add a drizzle of honey. Instant oatmeal packets. The upside: They are convenient and do contain oaty goodness. So, even quick cooking oats can be a healthy choice. The downside: these packets are often a very small serving with more sugar than anything else. Instead, make your own home made packets. I show how in a meal prep video linked in the description. Agave, oh my. The upside of agave is it tastes pretty good and I guess it comes from a plant, but so do coffee beans, and it doesn’t make it a vegetable.
It’s far from natural. The downside: agave is actually extremely processed and there’s more fructose in agave than almost any other sweetener, even high fructose corn syrup. Instead, try almost any other natural or raw liquid sweetener, but the truth is they should all be consumed in limited amounts. I discuss agave and other sweeteners in my sweeteners 101 video. Brown rice syrup. The upside: it’s made from rice. It seems natural and healthy, and it contains glucose but no refined fructose which is good. The downside: it’s very high on the glycemic index, meaning it will spike blood sugar super fast. Not to mention it’s extremely refined and contains no essential nutrients. It’s empty calories. Instead, like we mentioned previously, another natural liquid sweetener or even a no calorie sweetener, regardless, the goal should be moderation with all sweeteners, sugar filled or not. Vegan mayo, or store bought mayo all together. The upside: there isn’t really an upside to be honest.
What makes mayonnaise unhealthy isn’t the eggs or cholesterol or saturated fat, it’s actually the inflammatory oils. The downside: inflammatory oils exist in regular and vegan mayonnaise options. What’s worse is that vegan mayo options, like many other fake vegan foods, are often more processed. Some variations contain MSG in disguise and many contain brown rice syrup or soy protiens which aren’t doing our bodies any good either. Instead, try making your own clean avocado or olive oil mayo.
You can avoid inflammatory oils and sugar. I do this almost weekly, and it’s a great clean option. I actually have a video of me making this on my instagram highlights. Also, if any of you are wanting to learn more about inflammation and inflammatory foods, I have a course called Conquer Inflammation. You can get it at inflammation course dot com, I will link it in the description. It’s completely free and it teaches you all about inflammation and how to start to remove inflammatory foods from your diet. Next up, we’ve got low net carb, high fiber supplements. So the upside: for most people, these can help keep the total carb counts down and get into protein.
The downside: most of the fiber supplements used do not create a universal blood sugar response meaning, different people respond to them differently. Some people can absorb the fiber and those high fiber syrups just like regular carbohydrates, it just sort of depends on the person and their own carbohydrate tolerance. Also, many companies keep the net carb count low by adding synthetic fibers that don’t provide the same benefits as natural dietary fibers from whole grains and fruits or vegetables. Instead, try whole foods. Most of us don’t need supplements to get enough protein and if we are in a pinch, there are still plenty of cleaner options for energy or fuel. That doesn’t mean that you shouldn’t ever eat protein bars, it just means to really be mindful about what’s in them and why you’re consuming them.
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10 Foods That Make You Look 10 Years Younger
theguy 0 Comments Healthy Food
Ten Foods, you need to love 10 years younger Almost all of us want to look younger than we are and live as long as possible Your genetic inheritance gives you a head start, but your diet also plays a vital part in helping you increase your lifespan Today, we’re going to reveal the ten anti-aging foods that make your skin look glowing Are you a sweet tooth? We have great news for you as well ten avocado You’ve probably heard that avocado makes you gain weight because of its high fat content Perhaps you didn’t know that those fats are very healthy eating one avocado a day reduces cholesterol levels and supports the process of skin regeneration it provides your body with Vitamin C potassium and antioxidants also, it’s rich in folic acid Have you ever tried avocado juice? it’s never too late to try new things just Put avocado pulk milk crushed ice and a spoonful of brown sugar into the blender and blend until smooth Enjoy your creamy and delicious avocado treat 9 berries Strawberries blackberries Blueberries grapes do you like them? They contain antioxidant properties that prevent or delay some types of cell damage also eating berries can reduce joint swelling and pain Doctors recommend consuming blueberries as they improve cognitive abilities and help prevent urinary diseases alzheimer’s and Dementia eight carrots this vegetable can protect your eyes Thanks to beta-carotene a substance that your body converts to vitamin a it helps the retina and other parts of your eye function smoothly Also, it protects your skin from photo aging premature wrinkling of the skin also caused by exposure to UV Rays Keep in mind that you shouldn’t overcook carrots as cooking reduces the number of essential nutrients and vitamins 7 citrus fruit citrus fruits our primary Source of Vitamin C And folic acid they help decrease levels of cholesterol and uric acid in your blood if you eat them regularly It will also help you prevent circulatory problems heart conditions and diseases like out drink Lemon juice on an Empty stomach to clean the colon and Detoxify your body your body will absorb its nutrients first of all and you will feel healthy and radiant 6 garlic You think garlic is just a weapon to deter vampires, huh it also kills most infections if you use it correctly Garlic breads can be very strong and hard to get rid of but the Incredible benefits garlic offers makes it worthwhile It’s bactericidal properties make this anti-aging superfood one of the best natural antibiotics it also balances cholesterol improves blood circulation and reduces the risk of certain cancers 5 olive oil Olive oil is an essential part of a healthy diet and a worthy addition to your skincare Routine It’s one of the primary sources of alpha-linolenic acid which keeps your skin hydrated and toned preventing its aging How do you use it properly? Gently Apply a few drops of olive oil around your eyes before you go to bed you don’t have to rinse it off this trick will make your skin smooth and moisturize and Decrease the appearance of fine line also use a few drops of olive oil in the morning instead of your toning lotion a thin layer of olive oil can be applied under the eyes instead of cream to get rid of I wrinkles a Drop of olive oil can be used in many natural beauty products.
It has an anti wrinkle effect Moisturizes and gives velvety softness to your skin Try to add some drops of olive oil into your regular face mask or cream that you use on an everyday basis olive oil never causes any allergies for Tomatoes Tomatoes are not only juicy and delicious, but also great for your health They are filled with nutrients and contain Vitamin a vitamin C and folic acid What is responsible for the red Color of Bright Tomatoes? It’s called lycopene? It’s an antioxidant 14 times greater than the reservoir hole found in Red Wine It protects the skin against Uv radiation and also prevents from Cardiovascular diseases by the way Lycopene is easier to absorb when the tomatoes are cooked and combined with a little olive oil also A natural mask made of tomato slices works wonders for your tired dull and stressed skin Apply to may tow slices for 20 minutes once a week to get your soft moisturize and young skin back If you have skin inflammation rub tomato juice on your face To improve your skin tone make a natural mask using tomato poke and olive oil 3 oily fish Oily fish such as salmon tuna Anchovies and turbot is an excellent source of Omega-3 fatty acid it helps cell regeneration and keep cholesterol low They are also superb for skin care as they reverse and prevent the oxidative damage that comes with age Also, oven baked salmon is very easy to prepare Just Sprinkle the fish with salt and pepper cover it with Rosemary sprigs and lemon slices drizzle with olive oil and bake until cook to Turmeric this plant usually found in Powder form is becoming more and more popular and There’s a reason for it.
Are you looking for something healthy to season your dishes go with Turmeric? its anti-cancer digestive and Anti-inflammatory properties make it a great choice Turmeric also slows down the aging process gives you energy and lifts your mood up one Jamon IBerico ham This one is great news Iberian ham helps prevent the loss of muscle mass associated with aging Also, it contains a large amount of healthy fatty acids that strengthen the cardiovascular system Another great new iberian ham is a source of Minerals such as iron zinc and potassium and vitamins of the b Group however don’t load up on too much. Ham it contains a lot of sodium here’s the bonus finally a sweet treat dark chocolate Dark chocolate has a lot of health benefits it contains antioxidants such as flavonoids that protects your skin from UV damage Fight free radicals and improve its hydration.
Well don’t get too happy too early only chocolate with at least 75% cocoa can give you all the Antioxidant benefits what about milk chocolate put it aside do you think that was it we’ve got one more thing a short list of awesome natural masks that can also help your skin stay young potato Potato is a great remedy for useful skin you can use it for lightening and evening out your skin tone Also, it has anti wrinkle effect apply a potato mask every day for 15 minutes you Can either use raw potato pulp or the juice for skin elasticity and clear facial contours add? Some lemon juice to your potato mask Lemon Lemon is a great way to whiten the skin and get rid of age spots and Acne affects Lemon makes the skin tone smooth and you will notice a brighter more even complexion Use lemon juice as toning lotion rubbing it on your face on a daily basis Aloe Vera Use aloe vera juice or the pulp from the leaves on a regular basis and watch amazing things happen to your skin aloe Mask will give you glowing and radiant skin aloe helps stayed dark spots and Acne scars and treats minor burns Use aloe juice as toning lotion and apply to your skin every day apply the pulp as a mask for 10 minutes once a week Cucumber a Cucumber mask is a very effective remedy to treat acne Cucumber also supports the vitality and youthfulness of your skin Cut the cucumber and apply the round slices to your face for at least 15 minutes Use this method several times a week baking soda Baking soda revitalizes and purifies your skin also it stimulates the regeneration of new skin cells However, it’s better not to use plain baking Soda try a soda Scrub or soda mask Mix baking soda and olive oil and equal proportions and use the mixture once a week as a cleansing scrub to make the mask mix one teaspoon of baking soda and 1 teaspoon of natural Yoghurt apply the mask for 10 minutes and Watch how loose skin becomes tightened firm and smooth honey Honey is known as one of the best skin moisturizers being rich in Minerals and other organics microelements Honey accelerates the process of cell regeneration if used regularly honey can remove even deep wrinkles Remember that honey is not an option for you if you have any allergies apply honey onto your face and neck area and rinse with warm water after 20 minutes to make an Anti-aging mask use honey and cinnamon in equal proportions coconut oil unrefined coconut oil nourishes Moisturizes and tightens the skin it also removes Exfoliated skin and makes it smooth this organic remedy shows visible results almost immediately giving your skin a fresh and youthful look Gently Apply a thin layer of coconut oil to your face and remove with the tissue after 5 minutes Vitamin E Did you know that the ordinary vitamin E capsules can be used for your home beauty procedures? It helps the process of skin regeneration? improve skin tone tightens facial contours and reduces wrinkles You can use vitamin e by adding a small amount of it to any facial care products Try to use it with your face cream or to moisturize the skin on your lips Rose hip oil Rosy Boyle is something of a miracle elixir abuse if used on a regular Basis it can help remove those wrinkles under the eyes and any other signs of aging on your face Wipe your face with a drop of rose hip oil instead of your toning lotion You can also try adding a few drops of Rose oil into your cream or skin mask sugar Sugar is a great natural scrubbing remedy that is always right at hand It gently cleanses and nourishes your face sugar effectively removes dead skin cells Making your skin soft smooth and shiny weight your face and scrub it with some sugar once a week Enjoy your baby soft skin all of these simple tricks will rejuvenate your skin so try using them on an everyday basis and Enjoy the results.
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Healthy Processed Food Choices! – Mind Over Munch
theguy 0 Comments Healthy Food
Hey munchies now sharing unhealthy processed foods or debunking healthy ones and I got so many comments saying “okay I get that these are ideal choices but what processed snacks can I have?” So today I am sharing five of my favorite healthier processed snack foods. Of course processed is never ideal. We want to make the bulk of our diet whole foods but we’re human we’re busy and a lot of people still depend on processed foods. So if we can educate people about which choices or at least more appreciated by our bodies as fuel than others the better. So there are a few ways to approach this. Some people say macro friendly is better period. So how many calories, fat, etc. Some people say clean is better period. So ingredients. I think both need to be considered. So clean is definitely important, less is more. But sometimes clean ingredients can still be dense in calories and fat and the truth is calories and fat do matter. I’m not saying we have to count our calories or tracker our macros but whether we count or not our bodies are still counting, and the fact is we only need a certain amount of calories and fat and those numbers are going to vary based on our size, our weight, our gender, our lifestyle, our activity level, our genetic predisposition, blah blah blah blah.
Also it’s true if you’re eating clean all the time probably you need to be less concerned if at all with macros calories etc. But guess what? If you’re watching this video looking for snack ideas that probably means your diet still contains processed foods. Which is fine. I eat these snacks. But the point is if people were to the point where they didn’t need to be aware at all or concerned at all with calories and fat then they wouldn’t be eating most of these foods anyway. This disclaimer is just here to let you know before someone tries to attack me which I know is inevitable because it’s YouTube that these snacks were determined based on which are the best options accounting for both ingredients and macros.
Also please note that none the products shared here are sponsored all thoughts are my own. First up, popcorn. So this is one of my favorite healthy snacks. It has lots of antioxidants and fiber it’s one of the only snacks that is actually one hundred percent a whole grain. It is also very low calorie and minimally processed. Now keep in mind we’re not talking about popcorn that you get at the movie theater that is loaded with butter that is doing more bad than good. I’m talking about air popped popcorn. Now I do have an air popper that i use for popping my own popcorn and I’ve shared that in other videos before. I love it. It’s amazing. You don’t need any oil but if you’re gonna buy a snack popcorn is a better one to buy.
The microwavable bags where you put the bag in the microwave and it you know pops up into a big poof of popcorn those are fine but a lot of them do contain chemicals in the lining of the bag so a lot of people prefer to avoid them. I prefer to just buy the pre-popped bags that are air popped if I can’t make it myself. So the pre bag options can be really great but we do need to read the labels and watch out for the claims. All of these really like to advertise 35 calories a cup. That’s really great, low calorie but who only eats a cup of popcorn? Not me. Ever. So looking at these the other thing to keep in mind the nutrition is not per cup.
The nutrition is per usually 28 grams. So all these are noted to be 28 grams but one of them is noted to be 3 1/2 cups, one is 3 3/4 cups, and one is 4 cups. All grams are not created equal apparently. You might notice on certain bags that some popcorns have 4 grams of fat in a serving and some have 8. Make sure you look at the serving size because sometimes it’s the exact same brand and the popcorn flavors maybe a little bit different and one has 4 grams of fat at 28 grams per serving and one has 8 grams of fat but it’s 56 grams per serving. So it’s the exact same nutrition but the serving size is doubled… mystery. Ingredients are key when it comes to processed snacks. As I said earlier so we always want to take a look at that list and remember less is more. So this brand has really nice design, looks pretty healthy, emphasizing the health claims, talking about how it has nothing but ingredients that you’ll love. This one is more like you know you think about it when you go to a party or a snacky food.
It’s like less emphasis on the health, even though it is still saying 35 calories hundred you know percent whole grain whatever. When you read the ingredients for these two you will find that they are exactly the same. So in the ingredients you love bag you have popcorn, sunflower oil, and sea salt and in this bag you have popcorn, vegetable oil which may be corn, canola, and or sunflower oil, and sea salt. So it’s exactly the same in exactly the same order. Now one might assume that something like a white cheddar popcorn would be worse for you because it’s cheese right and that may be the case with some brands but you have to read the label. Now for sure when you look at the ingredients here the list is much longer. This is not as clean of a popcorn. But when we look at the macros it’s not so different. It actually has less calories and fat than the sea salt but it also has 1 gram of sugar, less fiber, and a little bit more sodium. You win some you lose some. So the sea salt is obviously the cleaner choice.
But we can’t deny the fact that some people might consider this one more macro friendly. I’m not saying that’s true. I’m not saying I agree with it. I’m not saying I don’t like this either though. Next up jerky. So beef jerky, turkey jerky, I’ve even had salmon jerky. If you’re looking for a high-protein snack that is not a supplement jerky is about as good as you’re gonna get macro wise. But of course they’re not all created equal. Now first of all in general turkey jerky is going to have less fat than beef jerky just because turkey breast is not fatty and beef is. For a serving you can get 10 to 12 grams of protein. That’s pretty darn good. The problem is the serving size. So one ounce 28 grams is a pretty typical serving size but there is supposed to be 4 servings in here and there’s supposed to be 2 servings in here and I don’t know about you but if I was going to eat this I would just eat the whole bag.
So you’ve got to keep that in mind when you’re reading the ingredients and then also keep in mind sometimes they decide to say there are three and a half servings in here. Which is just oh so convenient. Another problem with jerky is the added sugar. So I’m not just talking teriyaki flavor almost all of them have you know sugar, cane sugar, brown sugar, molasses. The other jerky issue, ‘jissue’, has been sodium and additives. So most companies are aware that this has been an issue and have been trying to accommodate. They have stopped using quite as many additives but always read the label. Most of these actually advertise no preservatives, no nitrates, no added msg, all-natural minimally processed. But just be aware because the sodium can be really high. Anyway at the end of the day remember that less is more.
So some of these brands have really long ingredients list and it just isn’t necessary. So when you’re picking out your jerky try to find one that has a shorter ingredients list. A little bit less sodium and if you can manage less sugar. You should be able to get a high-protein low-calorie ratio it’s not that hard but you just gotta find the right brand. This one has 11 grams of sugar per serving and remember if there’s 3/12 servings this is now 11 x 38-39… Oh it was NICE! Next up dried fruit. Not all dried fruit is created equal. So if i asked you which of these was a healthier choice which one would you choose? Well since you can’t tell me i’m going to go ahead and guess that a decent amount of you said the strawberries were a healthier choice. Now i’m going to guess that you may have said that because the pineapple is noted to be sweetened and the strawberries are not and they also have some other added claims: good source of vitamin C, good source of fiber, great.
The truth is these are not any different. Why? They are both sweetened. So why does the strawberries not say that they’re sweetened and the pineapple does? I don’t know. But we wouldn’t know that unless we looked at the back and read the ingredients. The first ingredient pineapple. First ingredient strawberries. Second ingredient sugar. Second ingredient sugar. When we compare the macros for a 40 gram serving there’s only a 10 calorie difference and just a 5 gram difference in sugar and the truth is plain pineapple that hasn’t been sweetened with anything just normal raw fruit has more sugar almost double the sugar naturally as strawberries. So really the strawberries could have the same amount of added sugar or more and we just don’t know. When it comes to dried fruit you are better off trying to find unsweetened. It is not an easy task.
I’ve had some luck at health food stores and the bins sometimes but you still have to read the labels because those will still say first ingredient blueberry second ingredient sugar or whatever so you have to read. Better than dried fruit if you can’t be sure if it’s sweetened or not is freeze-dried fruit. Pretty much the water is removed the flavor and nutrition are preserved. So this entire package is 28 grams and it’s a 110 calories and 14 grams of sugar. The only ingredient is strawberries. now remember this entire package is 1 serving this entire package is 4 servings. Makes a difference. And there’s also no sodium in this one because there’s nothing added to it. Next up is nuts.
So we all know that nuts are a healthy snack lots of good healthy fats and protein. When you look at a bag like this raw mixed nuts this is fantastic. The only ingredients are almonds, cashews, walnuts, hazelnuts, and pistachios. There is nothing added. So the problem with nuts is when we start buying those mixes or trail mixes that have added chocolate or dried fruit and you all know the deal with chocolate since I already did a chocolate video but since we just touched on the dried fruit let’s just hit that really quickly. This is a trail mix first ingredient noted with sweetened cranberries, unsalted roasted almonds, walnuts, roasted pepitas and raw, pick up pecans pecaans peecans. When you look at the ingredients here this is an omega-3 walnuts trail mix you would think the first ingredient might be a walnut but actually it’s dried sweetened cranberries. Which is then noted to be cranberries, sugar, and sunflower oil.
So the remember the ingredients are noted by priority or weight. So whatever the most prominent ingredient is in a product has to go first That’s like the law. So the most weighty ingredient in here is those sweetened cranberries. Now it is good to note cranberries actually are decently high in omega-3. So this isn’t really making any false claims but we still pick it up and we think it’s a really healthy choice it is using those sweetened cranberries. That being said there is only 6 grams of sugar in a quarter cup.
So it’s not so bad. There are worse choices. Remember that beef jerky had 11 grams in a serving. Also do keep in mind even though nuts are really healthy and have a lot of micro nutrients and antioxidants um they are still very high in calories and fat. So we want to just make sure we’re not over consuming because remember at the end of the day our bodies still know if we consumed more calories than we need and I don’t know about you but for me it’s really easy to overdo it on nuts. So next we have these roasted beans or legumes in snack form.
So a chickpea snacks have become a thing and I’m really excited about it because they taste really good. As is the case with most processed snacks you can get these in many different flavors. So I’ve had like habanero and ranch and you know whatever. When you pick out those types of flavor varieties make sure you read the ingredients list because what starts as something really clean only chickpeas, sunflower oil, and sea salt can become something with a really lengthy ingredients list that is not so clean. Even if the macros aren’t that different. So this is pretty much a chip that uses chick peas instead of potatoes. There’s only 4 grams of fat per serving whereas chips can have anywhere from you know 8 to 15 grams.
So you’re pretty much cutting the fat by half to you know 70%. Probably because they’re using less oil and they’re baking them not frying them. These are also decently high in protein 6 grams of protein for 130 calories. Not bad. Now edamame is really impressive in the protein department. So this is freeze dried edamame I also by roasted edamame but I don’t have any right now and pretty much it’s the same macros for a serving about 120 calories, 5 grams of fat, 12 grams of protein. So for the same calories and serving size and almost the same fat you get double the protein. Also it’s really delicious. This is actually more protein than any of the beef jerkies. How about that? So don’t get caught up in those health claims of thinking well I need to eat beef jerky because it’s high in protein because even though that’s true it is high in protein there are other options as well.
So those are my chips substitutes. Speaking of chips I know that I told you I had 5 snacks but I actually have a bonus 6th snack that I wanted to share with you. This is coconut chips. I don’t know if you’ve ever had these, these are toasted and sweetened. They are so good. They’re so good. You can’t actually I can’t actually stop eating them. They are clean as can be.
The ingredients coconuts, cane sugar, and sea salt. Boom you’re done. The problem and the reason I decided to include this was what I talked about at the beginning of the video and that is macros matter. When we take a look at these macros 170 calories in a serving with 11 grams of fat, 9 of which is saturated remember though saturated fat in coconuts is not the same as saturated fat from unhealthy processed foods or meats, 11 grams of sugar. Now remember these are supposed to be a chip substitute. Chip substitute. A serving of these regular old potato chips 160 calories, 10 grams of fat 1 1/2 which is saturated and less than 1 gram of sugar.
Ok so my point here is not to tell you to eat Lays and not eat toasted coconut chips. It is not to tell you that these are better than these. It’s just to put it in perspective and let you understand that if you overdo it on this it’s not really much better than overdoing it on this. Also the ingredients for these Lays are only potatoes, vegetable oil, and salt. So they both have three ingredients. This is very clean but it’s still dense in calories and fat and sugar. Just like this. I mean you think about it a potato, a potato is not bad for you. It’s once they douse it in oil and fry it that it becomes bad for you. So don’t demonize foods. You know this is not a bad food and this is not a good food.
Both are fine they are what they are but just recognize that we have to consume both of these in moderation. Not just one of them. At the end of the day too many calories and fat from a good thing can be just as damaging of too many calories and fat from a bad thing. I hope you guys got some snack ideas but most importantly I hope you learned something from this video and if you did would you mind giving it a thumbs up and sharing it on social.
I do love making these kinds of educational videos because I think they offer light bulb moments for a lot of people but remember I don’t make these to tell you what to eat or what or what to not eat. I’m also not trying to tell you how to eat. I do it so that we can be honest and see the facts and make educated decisions. So if we decide to eat choices that provides less fuel that’s allowed. But do it because you make the informed decision while aware of what that means.
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7 Food Combinations That Can Ruin Your Health
theguy 0 Comments Healthy Food
Seven food combinations that can ruin your health Food is an essential part of every person’s life some people love simply cook dishes Others have their eyes on some pungent flavors and enjoy unusual combination choices of course even a child knows that eating beans and soda together can bring unexpected results However even some seemingly safe products put together can have a harmful effect on your digestion system and make you sick and Some of them you may eat on a daily basis without even knowing the influence they have on your body So we got familiar with diet specialists recommendations and put together seven food combinations, you’d better avoid Did you know that combining milk and banana isn’t that good of an idea? Watch our video to find out other common and popular but not so healthy combinations Number seven sandwiches with coffee Pretty much everyone starts their day with a quick cup of coffee and a couple of sandwiches When there’s no time such a simple breakfast on the go is a great and common solution for some of us it has already Become a part of our daily morning routine sort of a ritual Unfortunately when you say hello to cheese sandwiches and coffee you also say goodbye to all the healthy properties of cheese The main reason is that the simple carbs in bread Prevent calcium from being digested properly and bringing help to your nervous and cardiovascular systems Moreover if you add instant coffee there will be no benefit to your health at all.
Don’t worry however There’s a solution for all those cheese sandwich lovers. Just try to replace coffee with white or green tea Properly brewed tea will make you energized Plus it has numerous other benefits It reduces the risk of cancer and helps to maintain good physique And fresh looking and clear skin and as to the green tea Everyone is already aware of its many advantages among which are the overall improvement of your immune system stamina etc Number six tomatoes with cucumbers This is one of the most popular food combinations especially for summer salads you can find it in a lot of Restaurants and cafes all over the world and a lot of people really enjoy.
It as a quick and fresh meal however it’s not as healthy as it may seem the latest research actually shows that combining these two vegetables can disturb the Biomechanical pathways of your body this can lead to excessive Calcination and swelling and the vitamins contained in both vegetables won’t be digested properly Above all these products have a different digestion time which again confuses the system So it’s much better to eat tomatoes and cucumbers separately for example today You can make a salad with tomatoes and greens and tomorrow a salad with cucumbers This way all the valuable vitamins that these vegetables contain will be consumed properly and you won’t feel any discomfort you can always find simple and good recipes both for tomato salads and cucumber ones Number 5 potatoes with meat Another all-time favorite combination for a lot of us, I mean seriously who can resist the steak with fries It’s way too delicious, but unfortunately just like all the previous ones This is a very unhealthy and heavy food combination the starch contained in potatoes demands out kalitta digestive fluids and the proteins for meat demand acidic ones So when put together they just get stuck inside your stomach and can bring such disorders as heartburn Belching gas and many others.
Do you know this feeling of bloatedness that you sometimes get after eating this combination? Well, it’s caused by mixing protein and starch so as sad as it may sound it’s better not to put these two products together Instead as a side dish to meat choose non. Starchy vegetables for example asparagus broccoli cauliflower green beans or zucchini These combinations not only complement each other, but they are also way healthier Number four pasta with minced meat Pasta is considered to be one of the most popular and tasty products by people all over the world Everyone combines it with different products to their liking and minced meat is an ultimate choice for many people however Just like with potatoes and meat the same reasoning applies to minced meat with pasta the saliva glands produced ptyalin and amylase which transform the starch carbs in pasta into simple sugars and when simple sugars cover proteins which meat contains they create a dangerous chemical mixture that can lead to diabetes and Cv DS So the best thing to do is to just eat pasta as a separate dish Try to choose the roughly textured pasta made of durum.
Wheat and combine it with herb sauces It’s just as delicious. If not more and better for your system Number 3 beer with nuts This is one of the most popular combinations from our college days Everyone loves to eat salty nuts while drinking beer still to this day it Continues to be a perfect combination for a good Friday night in especially for men It’s no wonder that the first image that comes to mind while mentioning a beer with nuts is a man who’s watching football or just Hanging out with his friends, and if you ever thought that this particular combination could not be healthy for the system you were right High-salt foods are not only unhealthy by themselves, but also lead to dehydration Salty products contain a lot of sodium so your body increases the fluid loss And you get thirsty that increases the likelihood of having more and more pints of beer On the other hand beer has the third most Consumed drink in the world after water and tea has a couple of bad effects on your system as well One of them is weight gain which results in the widely known term beer belly Still if you’re a big lover of this particular combination you can actually avoid dehydration While drinking alcohol just by keeping soda or water nearby They will help to quench your thirst without necessarily drinking way too much beer Number two daiquiris with pineapple Recently pineapple smoothies and milkshakes became quite common there are countless Recipes on the internet on how to make it tasty pineapple ice cream or cocktail with milk and other ingredients however Pineapple and dairy don’t really go well together Sour fruits make your digestion work slower especially in the morning Beside pineapple contains bromelain and enzyme make complex which can cause intoxication when combined with dairy products the bromelain also causes milk to curdle So if you’re a big fan of putting dairies with fruit try adding dry apricots or plums instead of pineapple These types of combinations will have a fresh and tasty flavor and will be consumed way more easily by your system It’s always great to expand your menu.
Who knows maybe you’ll find your new favorite dish or beverage Number one milk with banana This food has become very popular among followers of a healthy lifestyle because it’s nourishing and fast to prepare However, it’s not that simple Combining bananas with milk as a smoothie or milkshake may disturb your digestion process as well as your sleep pattern also different flavors of these products confuse your digestion system And results in different kinds of imbalances in Fact some nutritionists strongly believe that fruits. Especially sweet ones should be consumed separate They stay inside the body for longer slowing down the digestion system Especially when eaten with other foods as for milk. It is also more healthy to drink it separately Instead of drinking a banana milkshake, or smoothie just use bananas as snacks between major meals Bananas on their own have tons of positive influences on your health First of all they’ll make you happier as they contain the vitamin b9 which helps in fighting depression and anxiety At the same time they improve your sleep pattern stabilize your blood sugar and boost your energy Plus eating bananas between meals will reduce the possibility of consuming Unhealthy junk food and have an overall good effect on your system and body.
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6 NEW GYM HACKS YOU HAVE TO KNOW! Part 2 – Tips for better workouts
theguy 0 Comments Get fit
Today I am sharing with you my favorite gym hacks that I do in the gym to make it easier we did one of these videos before and you really liked it so I was thinking let’s do another one let’s get to the gym and right two weeks my first tip is to have ice cubes in your shaker because we all know how good it is to have your BCA ice-cold number two is use your straps as a handle while doing front squats I know that so many are struggling with the pain that you can feel in your hand wrists while doing front squats so by using the strap like this you can do your front squats and have your barbell steady on your shoulders and don’t feel any pain in your hand wrists good next tip is actually a little bit funny because this is a personal thing that I have been doing for a while this is how I tie my shoelaces I hate when the shoelaces are too long and it just gets all over so if they are too long I always tie them like this around my ankle and then just a little fun in the front next tip is a tip that every guy or girl who loves to lift heavy should know because when you have loaded the barbell up with so much weight and then when you want to take them off it’s kind of hard so this is a little tip to make it so much easier we’re gonna use this small weight plates two and a half kilos in this case for me and putting it on the floor and then rolling up the weights on it and then you can just get the weights off so easy next tip is to use two barbells as a dip station by using two barbells in the squat rack like this you can use it as a dip station next tip is a really good one and it is so simple to avoid smelly shoes use tea bags so I’m putting two of them in each shoe and then just grab them and put them in my gym bag.
As found on Youtube
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Chest Workout Tips for Size (HARDGAINER EDITION!)
theguy 0 Comments Get fit
Today we want to cover the chest. So we’ve had our Hard Gainer Edition, and our Hard Gainer Series here. Today it’s about exercise tips when you’re training your chest. Particularly as a hard gainer and this guy is starting to – he’s getting over the moniker now. He’s actually starting to become a gainer. As you can, too. But today I want to show you some of those tips you can apply when you’re training your chest that’s going to help you out, all right? We’re going to break it down to three parts. The first place we’re starting is the pullup bar. Okay, yes, I said pullup bar because again, we’re following suit with what we talked about before regarding hard gainers.
One of your biggest problems is going to always be activation. Remember the first time you ever did a dumbbell bench press, or a barbell bench press. You didn’t even know where the weight is in space. You’re doing your dumbbells and they’re kind of floating around. JESSIE: Right. JEFF: People tell you to bring them up together and you never really hit them in the same spot. That’s a proprioception issue. But there’s also a muscle awareness issue and one of the key points, whenever you’re going to press – and we’re going to have to press if we’re going to build your chest – is you’ve got to be able to press with the chest and not the shoulders.
We cover this in a video for our more advanced guys and as you can see it’s integral to what we do in this. It’s very important that you start now. So what I had Jessie do, and what I recommend you do is starting with some scap pulls on a pull up bar. On chest day, believe it or not, and just basically try to do a pullup without moving his arms. Without bending his arms. He gets up there and holds it for a couple seconds. The point here is we’re trying to activate his lower traps, get to the ability to be able to control the scapula, pull it down and hold it there. I’ll show you why it’s important in a second. A couple more. So I’d have him do a couple sets of this.
Six, seven, eight of them, held for a couple seconds each. Now come on down. We talked about how you want to ingrain it with what you’re actually going to do and that’s with actually pressing. So when we press, what we do wrong a lot of times as hard gainers, is we press and we lead with our shoulder, and we let our arm do the pressing. So let’s show what that looks like. As we press the arms are doing the pressing, especially as you’re trying to use heavier weights than you should. You’re pressing and letting your arm lead the way. That’s not what you want to do. You want to let your chest lead the way. So the arms have to stay back. The only way the arms can stay back, the shoulders can stay back, is by having an awareness of those muscles on the backside that you just hopefully woke up a little bit and made aware that they’re going to need to work. JESSIE: Scap pull downs.
JEFF: Exactly. So now let’s see with those scap pull downs. So here, you press out and you lead with the chest. So this is doing the contraction, this is staying back. Okay, so pressing that way. In as hard as you can, press. There you go. So I have him do some presses standing up in the air, just like that. You can see, even his posture is improving because we’re working on these things. Now we take it over to the bench press. Okay, so the bench press. It’s not an exercise that you want to avoid at any level. Especially as a hard gainer because it’s going to help you to start building more of that size. But you’ve got to do one thing for me, Jessie. You’ve got to do one thing for me, too. You’ve been doing one thing for me and that is, you’ve got to get over the small plate phobia. See, there’s nothing worse than heading to the gym and then getting ready to bench press and then all you can do is this: on the end of the bar.
Because you’d do anything to have people be able to see that big, 45 pounder on the outside so that even that girl is staring at you at the other side of the gym, at least she sees 145. She could imagine that there’s two, or three stacked on the inside of it, but you just want to get to the point where you can do the bigger plates. The biggest mistake is people doing that and not being able to – they’re monkey fucking the plates and the bar and they can’t get any good reps out. You’re defeating the entire purpose and that’s why your chest isn’t growing. So you have to start with a weight that you can control. But there is a way that you can incorporate heavier weights. It’s actually going to be necessary for neurologically waking up your muscles a little bit to help them feel more comfortable and confident in handling heavier weights. So what we do is we take the pins and we set them up high. I’m not concerned about depth, I’m not concerned about anything. What I want to do here is get a weight here that I’m going to adjust by 20% from what Jessie’s going to work with.
So if he’s working with 115 what we’ll do is we’ll get him up to 135 – again, a weight that he’s not going to try to lift because he’s not going to be able to do it so well since he’s just starting out. But instead what I want him to do is get comfortable with the weight in his hands. A touch up. So we get in here and all I want him to do is un-rack it. So for a few times he’s just going to un-rack and get it up over his chest. He adheres to the same principles of the chest, just up nice, holds it for a couple seconds, brings it back down. Again, a weight that he’s not necessarily comfortable repping out with. Do another one. He starts to feel more confident with the weight. Okay, put it down. Now after doing a couple of the un-pinnings here, now what he has to do is do one set. And I don’t care how – again, with the pins nice, and high – I don’t care how many reps he winds up doing. When he winds up failing, he comfortably is going to come down to the pins.
Eccentrically feel the weight all the way down. Get comfortable feeling what that weight feels like. Come on down. So now he’s going to lift up, gets in position here. Go ahead. And press up. There you go. Nice. All the way. Down slow. There. Okay, press, press, press. Down slow. Good. So that’s all he has to do. Do a rep, or two, or whatever it is to feel comfortable with that weight and then we’re going to go into his working weight. So now what I do is take his working weight, which is now instantly going to feel lighter because neurologically he’s commanded the weight that was heavier, he’s convinced himself that he can handle it. Maybe he’s not capable of handling it for full sets of reps, but from a confidence standpoint he can handle it. So now we get in here and now we do our working sets with this weight, which he could be in the six to eight rep range.
We’re trying to build strength here. But it’s a weight now that’s 20% less than what he just did and neurologically he turned himself on. That’s it. I won’t make you do the whole set. Just one more. It even feels a bit light from – go ahead, come on up – like the same way that a baseball player who would swing a donut on the end of a baseball bat would then go to the baseball bat itself and he neurologically turned that on. All right, we’ve got one more step here. Again, critical for getting hard gainers to start unlocking more size. Okay, last thing. Now we’re on a dip. Now what we want to make sure that you know how to do, and we could do this easily with the dip, is not just train to failure, but to learn how to take and train through failure. We talked about that. Again, as a hard gainer we tend to not understand what our true limits are and that usually holds u back. So on this exercise we can train him to failure, and then through failure by just using a band.
You can put a physio ball, push it inside this captain’s chair setup. But you just take a band, you press it down here, and you let it hand right in front of you. Now what Jessie’s going to do, he’s going to dip and then as soon as he reaches failure, where he would normally jump off the bar we’re going to teach him there’s more that you can do. There’s a drop set that you can do. You can actually extend failure. Take it to failure again via this band assisted dip. JESSIE: So just putting my knees on there. JEFF: Just put your knees on there. So go ahead. We’re going to keep them behind the band at first. Okay, adhering to all the proper principles of the dip. Shoulders stay back, he leads again with the chest. He’s squeezing here from the chest. He’s not shrugging his shoulders. We cover this in a lot of other videos. Keep going. I want to see you go all the way to failure here.
All right, one more if you’re there. Okay now put the knees right in. Get inside there. Now you’re going to go down and rep them out. We just took 60lbs off his bodyweight. Adhere to the same principles. Push all the way up. All the way up, all the way up, all the way up. Up, up, up, up, up, up, up, up. Okay, good. And down. So it could be another rep, or two, or three, but those are the productive reps because those are when he’s most fatigued. Those are when he would have quit and would have left them on the table. As a hard gainer we need to activate. We need to learn ways to feel heavier weight so we can get more confident in it and then we need to figure out ways that we can take it through our limits.
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As found on Youtube
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6 NEW GYM HACKS YOU HAVE TO KNOW! Part 2 – Tips for better workouts
theguy 0 Comments Get fit
Today I am sharing with you my favorite gym hacks that I do in the gym to make it easier we did one of these videos before and you really liked it so I was thinking let’s do another one let’s get to the gym and right two weeks my first tip is to have ice cubes in your shaker because we all know how good it is to have your BCA ice-cold number two is use your straps as a handle while doing front squats I know that so many are struggling with the pain that you can feel in your hand wrists while doing front squats so by using the strap like this you can do your front squats and have your barbell steady on your shoulders and don’t feel any pain in your hand wrists good next tip is actually a little bit funny because this is a personal thing that I have been doing for a while this is how I tie my shoelaces I hate when the shoelaces are too long and it just gets all over so if they are too long I always tie them like this around my ankle and then just a little fun in the front next tip is a tip that every guy or girl who loves to lift heavy should know because when you have loaded the barbell up with so much weight and then when you want to take them off it’s kind of hard so this is a little tip to make it so much easier we’re gonna use this small weight plates two and a half kilos in this case for me and putting it on the floor and then rolling up the weights on it and then you can just get the weights off so easy next tip is to use two barbells as a dip station by using two barbells in the squat rack like this you can use it as a dip station next tip is a really good one and it is so simple to avoid smelly shoes use tea bags so I’m putting two of them in each shoe and then just grab them and put them in my gym bag.
As found on Youtube
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