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Monthly Archives: August 2018

Killer Six-Pack

Try the plank crunch.

The plank position begins with your forearms on the ground and your body straight as in the push-up position. Start with your right knee and bring it forward towards your right elbow, then return to the plank position. Repeat this process with your left knee. This is one ab exercises that will target your whole core; which other ab exercises can not do.

Add bicycle crunches to your workout.

Put your hands behind your head, lie on your back with your legs raised and bent at a 90° angle. Bring your right elbow towards your left knee then your left elbow towards your right knee. Like traditional crunches, these should be done slowly and deliberately to get the best result.

Get cross-crunching, too.

Lie on your back with legs and arms diagonally out so that your body forms an “X.” Keep your arms and legs straight, and bring your right hand towards your left foot, then your left hand towards your right foot, being sure to lift your head, neck, and shoulders off the ground. This exercise will target your lower abs, making sure that your abs get a well-balanced total workout.

Got Bigger Arms

What happened next was magic. I brought that pull-up bar home and immediately went to work on it. Day after day or night after night, I worked at it and gradually built up my strength until I was over 100 reps per session, then 200, then 500+. My strength increased incredibly and with strength, so did my size. Everywhere I go, people would see me and make some kind of comment. “Do you take steroids?” “What do you eat?” “What kind of exercises do you do?”

I even joined my first Gym a few years ago and to do this day, people admire my physique and what I can do in the gym. Now, it is almost a daily routine for somebody who I don’t know to come up to me and say hello or even ask me how to do a certain exercise. And I think that this is all because of the muscle that I’ve gained using the pull-up bar.

Now I don’t have the biggest arms in the world, but I sure am noticed anywhere in the world partly because of them. The last instance being on a resort in Jamaica wearing a tank top trying to enter into a buffet before being stopped by a waiter proclaiming that, ” no guns are allowed in the buffet.” Or even the next day on my way to that same buffet being stopped by three women who crowned me as “the best looking man on the resort”, while my wife was standing next to me.

This is just my story, but I know it can also work for you, because doing pull-ups on the bar is scientifically proven to raise your testosterone level. And we all know what testosterone does to muscle, it builds it. So if you are lacking in your upper body and need a big boost that will begin to get you noticed. Start doing pull-ups and do a lot of them. Until next time!

About Social Media for Weight Loss

Social media a great way to connect with people that are like-minded. People who have been where you are, can encourage and motivate you to reach your goals. The best part of connecting with people through online communities is, IT’S FREE. Who doesn’t like getting something for free? You will get free advice, encouragement, motivation, recipes, suggested workouts, and a community of people who will not judge you if you fall down.

This healthy lifestyle journey is a process and if you can connect with like-minded people on your journey it will make the journey a little easier. Being a part of an online community can also help you to find the process that works for you. What one person might do to get to where they are on their journey may not be the same process that works for you. But being a part of a community gives you the opportunity to try different things that may or may not work. You will find a process that works for you and that process will help you to reach your goals.

Although you may walk this journey alone (you have to put in the work, no one can put it in for you) you don’t have to do it alone. You will need the encouragement of others, people you can look to for advice, people to pull you up when you have fallen down and motivation from people who tell you, “If I can do it, you can also” The one thing I love seeing in an online fitness and health community are before and after pictures. This shows everyone, if they can do it, so can the next person.

Don’t you want people to encourage you and tell you that you are doing a great job? Everyone does and you will get this from the online community. But you have to be willing to share your pictures and make a collage of your progress. I know this may be embarrassing at first, but, you have to love yourself where you are so that as you go through the process, others will see how much you love yourself. Never be embarrassed at where you start because everyone has a starting point. Sometimes the best way to get that encouragement is to post a start pictures (which also helps with accountability) or a picture after you workout to get those encouraging words that we all love to hear.

One of the hardest things you will face on this healthy lifestyle journey is changing the way you think. No one is exempt from the negative thoughts about eating unhealthy food-“I wish this was a cheeseburger”-or not wanting to work out (“I’d rather watch TV”). How you handle these thoughts will be the difference between success and giving up.

When you start thinking things like “It’s too early,” “I can’t get up,” “I will start tomorrow,” “This isn’t working,” “It is too hard,” this is when you have to start telling yourself the opposite. When you think, “It is too early,” tell yourself, “Well, if I get up now and work out, I can take a nap later.”

What I have found is that, when people wait to work out later in the day, if they usually work out in the morning, they don’t end up working out later because they get too tired or too busy by the end of the day. Sometimes you have to just force yourself to get up. I have had to do this on many days-but once I am up and moving around, I am ready to work out.

When it comes to healthy eating and negative thoughts, you have to be strong for yourself. There may be times when you give in to the cravings, but this should not be all the time. You have to be able to tell yourself, “I am not going to eat [fries] today. I can wait to eat this for my free meal.” Another way to get through the negative thought of eating unhealthy food is to always bring your own food not matter where you go.

Benefits for Stretching

Stretching is a controversial topic in the fitness world: lately more studies show that stretching damages your muscle strength and can cause more harm than good. When you stretch your muscles you weaken them at the same time and a reduction of strength in your muscles is definitely not something most people would desire before a race or a workout. Stretching is definitely not suggested in the warm up, an ideal warm up needs to be aerobic exercise that takes place before your workout.

Some studies show that the effects of stretching disappear after 15 minutes and for this reason there is no need for it. They say that the length of your muscles are controlled heavily by your neuromuscular system, so it is your nervous system and your habits that give you tightness and stretching only provides temporary relief.

Research gets to the bottom of the tight muscle issue which is so deep that it could be a topic for another article itself but in summary muscle tightness is found to be related to what we are eating, hormones and lifestyle.
So if you think you are not flexible enough or are feeling stiff in some parts of your body, please watch out for your caffeine and salt intake. Not only your diet, a sedentary lifestyle also plays a big role in this…

Exercise itself is found to be the best way to reduce muscular imbalances and tightness. Exercising relaxes and allows the natural stretching of muscles to occur in tight muscles and promotes balance. After a heavy workout session please avoid static stretching, you need to cool down with a basic aerobic routine.

Pilates is top of the list of exercise routines to reduce muscular imbalances and tightness as it promotes even and equal movement throughout your body. So, please don’t do heavy weights and expect to have relaxed muscles afterwards but a well designed Pilates class once a week can help you gain more flexibility. Flexibility is a reflection of your health and your fitness, not stretching.

Get A Flatter Stomach

Variety

While sit ups are a great start, the key in losing area around the stomach lies in including a variety of exercises. Sit ups will only target a specific area, and they do not target every single muscle in the middle area. Including different workouts in the workout routine can help every person see the results that they want.

This can also help to prevent people from getting bored to quickly. A combination of different routines and including something that does not involve the same equipment every day, such as a yoga class, can help keep people interested and give them the ability to reach their goals. Personal training can involve a variety of things, and these experts can help tell the best things to do outside of the gym to get a fit body with a flat stomach.

Consistency

Those in the personal training industry see too many people give up too quickly. It is vital to remember that to see the results desired, working out and reaching those fitness goals needs to be a priority. Those that are consistent in their efforts to lose weight in their stomach will see better results than those that only exercise sporadically.

Patience

This is another thing that causes many people to give up quickly. Often, when a few weeks go by and the results are small, people get discouraged, lose patience and then quit all together. It’s important to know that everyone loses weight differently, and this is often caused by genetics. Exercising causes the entire body to burn calories, and then it is up to the body as to where those calories come from. For one person, this may be the arms first, and for another it may be the stomach.

If the body is losing weight anywhere, those same results will eventually be applied to the stomach. It simply takes consistency and patience to see those results happen. Because of this, some people are encouraged to focus more on being healthy instead of how many inches they have lost around their waist. When you remove the constant concern about the size of the stomach, it is impossible to get impatient because it is not smaller.