Are you stuck in a rut with your fat-loss efforts? Do you watch every calorie going in, track your weight to the ounce and have the self-discipline of a well-oiled machine only to find those tireless efforts executed all in vein? Maybe you think to yourself you’re just not cut-out to get lean, muscular and dead sexy. Maybe you are where you should be and that’s that. If you follow a hard-work perspective then you probably have the mindset of more discipline, fewer calories and more sacrifice in order to finally experience results.
No one said building a strong, sculpted body was going to be easy. But the many benefits of weight training (besides donning svelte arms in sleeveless shirts this summer!) have convinced you to start lifting. With dumbbells in hand and many reps ahead, who doesn’t stop and think, there must be an easier way? Sadly, there are few shortcuts to gaining strength and muscle. But there are some things you can do to make the journey a little less stressful.
In my experience, when there is poor form, there is usually injury to follow. This is especially true when you add weights to the mix. When used the right way, weights can be a great and effective addition to your fitness routine. When used incorrectly, you’re just setting yourself up to get hurt. If you’ve made the effort to get to the gym, you should be getting the most out of your exercises and, at the very least, not hurting yourself in the process. That said, here are some easy ways to figure out what weight level is right for you.
When hitting the weight room, don’t let poor technique limit the effects of your workout and leave you more susceptible to injury. Here are three common lifting exercises, injuries that can occur if they are done improperly and the best ways to avoid those injuries. Overhead lifts: Back pain tends to be an issue with this exercise as poor core strength sometimes causes lifters to arch the lower back.
Cauliflower is extremely versatile, from eating it steamed as a whole (which is may favorite), to making soups, as carb replacement instead of potatoes. Cauliflower is not only a low carbohydrate option, but is full of vitamins, protein and a terrific source of fiber.
Posted by Heike Yates @ Friday, August 07, 2015 @ 05:33am
There are many ways to spice up your cardio. From running and sprints to biking, roller blading, and circuit training, you shouldn’t run out of interesting options to get that heart muscle pumping! A fan favorite of ours is the elliptical machine. Among many of its benefits, it is a great low-impact, full body exercise that can burn a TON of calories in a shorter amount of time. You’ve probably poked around the machine and tried various settings, but it’s time to take a minute and learn about each option, so you can maximize your workout.
No pain, no gain. Please forget you ever heard this antiquated fitness mantra. It’s one of the least helpful and possibly most dangerous guidelines. Improving your level of fitness will require moving past your comfort zone, but rendering yourself so sore you can’t walk or lift things is completely unnecessary!
The volume (sets and reps of each exercise), rest (time taken between the exercises), type, and frequency (number of sessions per week) of your strength training routine should vary depending on your goals. But there’s no question it’s an essential element.
Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce!
Posted by Delmar Carey @ Thursday, August 06, 2015 @ 08:38am