Water Exercise Workouts – Are they For You?

There’s a new wave of water workouts taking over gyms in the many areas of the country, especially the northeast.

More gyms around the country are offering water exercise classes, getting people in the pool and signing up for a challenging workout.

Now, don’t start thinking this is a bunch of seniors in a pool barely moving and obviously not getting much of a workout!

The level of intensity, the tools that they’re using, the toys that they get to play that’s what makes it different.

 

This is not your grandma’s water aerobics class.  NOT

Instructors say water exercises aren’t just good for your joints but they also help restore sore muscles.

When you take serious exercising into the pool, you can still have the intensity without the same level of compressive forces to the joints, so you can do it more frequently and not feel as beat up.

There are also yoga classes that can almost do the same thing, but the water creates a more supportive environment.

It can be a very tough workout even for an athlete.

The class in the Tri-State area of New York uses yoga boards and it’s meant to supplement traditional land based workouts, while still working key muscle groups.

It appears many gym goers are having fun diving into these new routines.

Gyms are now riding the popularity wave of water-based exercise. Mountain climbers, jogging in place, and squats are all high-intensity exercises usually done on land but are now being brought to the water. It’s water aerobics taken to a new level.

Many serious workout guys are looking at this as an alternative once a week workout or done during the summer months when it’s nice to be in a pool.

This is not a total substitute for all your gym workouts.

 

More gyms around the country are offering water exercise classes, getting people in the pool and pumped up for a challenging workout.

Seems like a lot of people are having fun diving into these new water routines. It’s a nice change of pace.

Many gyms say its aqua classes are up in enrollment 10-percent year over year with more classes in development, and the Aquatic Exercise Association reports the number of certified aquatic fitness professionals has jumped by over 50-percent since 2009.

 

The Best Way To Start.

Cardiovascular: The Warm-Up

Swimming laps is one of the best things you can do to strengthen your heart and lungs. If you’re a decent swimmer and enjoy swimming laps, spend a few minutes a day warming up before you do your strength training.  You could throw in some stretching, also.

Lots of big gyms have a pool, so it would be easy

Otherwise, walking or running in the pool is just as effective. It may sound easy, but just try it!  If you go in up to your shoulders and run, you’ll get your heart rate up with no problem.

It may be very difficult to sustain at first, but try to build up your time to at least twenty minutes.

One very important thing to remember is to keep your feet as fully planted as possible while you do your pool exercises, especially when walking and running. If you tiptoe , your calves will be killing you the next day. Keep your heels down!

 

EXERCISES YOU CAN DO IN THE POOL

There are exercises you can do for every muscle group, and your risk of injury is extremely low.

Think about exercises you do with free weights. The beauty of resistance training is that it is very easily modified. Anything that you do with dumbbells can be taken into the water and made into a water exercise.

If you already have a routine with free weights, you can create your own water exercises based on the exercises that you do at the gym.  They essentially will achieve the same results and challenge you more and in different ways.

Quadriceps

    •  For the quadriceps, hamstrings and your butt muscles:
      Stand with your feet shoulder-width apart in shallow water with your arms bent at your sides, hands out flat with fingers together and palms up.
      Slowly bend your knees into a squat position, sticking your butt out behind you.
      Do not allow your knees to extend beyond your toes, but try to simulate a sitting-in-a-chair position. Cupping your hands, keeping your back neutral (not arched) and abs tucked in, exhale and stand up straight.
      Turn your hands to return to the starting position. Be very careful to maintain perfect form throughout this exercise.

 

Hips & Glutes

  • For hips and butt muscles:
  • Facing the edge of the pool, hold on with both hands and slowly bring one leg out to your side, keeping your back straight.
  • Exhale while you bring it up as high as you comfortably can without turning your ankle.
  • Bring it back down and repeat, doing a full set for each leg.

 

  • For glutes:
  • KICK! You can breeze around on a kickboard or hold onto the side of the pool, but the scissoring motion is great for the butt and hamstrings, and it indirectly tones the abdominals.

 

Back & Shoulders

  • For the back, shoulders, and arms:
  • Do pull-ups. Grasp the side of the pool and lower your body as far as your arms will allow.
  • Keeping your knees bent, exhale and pull yourself up as high as you can.

  • For the chest:
  • Standing in water up to your neck, reach your hands out to each side, with your elbows unbent and your palms forward. Slowly bring them together, clapping your hands, and then turn your hands to return to the starting position.

 

Triceps

  • For triceps:
  • Stand straight, with your open hands palms-down on the surface of the water.
  • Keeping your elbows locked at your sides, exhale and push down until your hands are beside your hips.
  • Turn your hands and bring them back to the starting position.

OR

  • take some water weights into the pool.
  • Stand neck-deep in water
  • Do kick-backs

 

Biceps

  • For biceps:
  • Bring your open hands to the side of each hip, palms forward, with your fingers close together.
  • Exhale as you slowly bend at the elbow to bring your hands toward your shoulders.

OR

  • Take water weights into the pool and do curls like you would at the gym.  Just do them in the water with you standing in neck-deeep water

 

Abs

  • For abs:
  • you can do crunches on the deck next to the pool,

OR

  • stand with your back to the side of the pool, holding onto the rim with your elbows.
  • Keeping your knees unbent, slowly bring both legs up to a sitting position and hold it for ten seconds. Do not hold your breath, though.
  • Then bend at the knee to bring them down, repeating this as many times as you’d like to. Be careful to keep your back straight throughout this exercise.

 

ADDITIONAL EXERCISES

Here is a video that shows you a few more good exercises for the pool.

 

SUMMARY

I got all these ideas from articles I found after seeing an article on the new intensive water exercises that are being introduced across the country.  I would not have written this article if it was about all the traditional water exercises you often see where everyone is barely moving and you can’t imagine that they achieving any benefit.

This new style of water exercising emphasizes strength and not just flexibility.  I highly recommend it to anyone looking for a change in their routine workouts.

See ya at the pool!

Best Ab Workouts for Men – Five Videos You Gotta Watch

The one body part that we all seem to be obsessed with is our stomach, …or ABS

I get asked all the time about how do I get a six pack.

I will refer you to my last article in which one of the most unrealistic fitness goals is getting a six pack, but it IS possible and it WILL set you apart from 99.9% of the population.

I’m highlighting FIVE (5) VIDEOS that give you the necessary information you need to get a six pack.

 

This first video is from one of my favorite YouTubers – the alpha male.  Aaron has a great channel for men and he tells it like it is in this video.   He claims that abs are overrated, and he’s right because as he points out, it’s one of the hardest things to make happen.

BUT, if you really do want abs, watch the next two videos – both by Aaron.

 

And to follow up the first video, here in the second video Aaron describes the details of how to get abs.

He takes us to the gym to show us his Four (4) favorite exercises that work for him, and he is proof. He has an awesome six pack.

What you need to notice is the perfect form you must have to make sure you’re working your abs and not all your other muscles.  I think a lot of guys don’t understand how strict your form must be to make sure you are working just your abs.

 

 

Steve is a little bit of an older trainer who knows what he’s talking about.  in this third video, he shows 5 exercises necessary to get great abs.

He’s one of the guys I often rely on for inspiration and advice.  Here is a 7-minute video that shows a remarkable 22-day routine that promises to get you a fit stomach and a strong core.

His workouts are designed so anyone can follow the exercises.  You adjust them according to your current level of fitness.  He calls it extinction – the point at which you can’t do anymore. When you can’t do anymore, you go to the next exercise.  If you complete the number of reps he recommends, then you have to add more.  It’s about always being challenged.

 

 

This fourth video concentrates on one of the most important things necessary to get a six pack – YOUR DIET.

Like Aaron, Steve tells it like it is about getting a six pack.  He pulls no punches about what’s necessary and details the 5 steps that he knows are necessary to get a six pack.

He has some interesting advice.  You’ll be surprised by some of his advice.  Make sure to watch all the way through.

This video is a little long (13 minutes) but well worth it. If you’re serious about a six pack, you have to watch this one.

 

 

In this fifth video, Mario, another one of those honest trainers, doesn’t lie about what it takes to get a six pack. He lays out the details of what it takes and goes through some of the math.

He lays it out and shows that body fat is the real culprit in getting a six pack.  Again, it’s shown that it’s not about your exercises, but your diet.

Mario says you have to get to 10% body fat before you abs will show.  That ain’t easy and it takes some commitment over six months.  Yep, SIX MONTHS.  So, don’t believe all those get ripped in 3-week programs.  They’re just lying to you.

This video is also long (14 minutes), but the advice is valuable if you really want to get abs.  Mario knows how to help.

 

 

SUMMARY

If you watch these five (5) videos and do what they tell you to do, you will get a six pack. That’s the truth, but the hard part is watching the videos and doing what they say is necessary to get abs. These three (3) trainers know how to get abs and don’t lie to you about what it takes.

There are many, many videos out there that promise you can get abs in 10 days with only 5 minutes of exercise a day.

Just google “how to get a six pack” and you’ll see all the scams out there.  Please IGNORE those guys.  They’re lying to you.

Listen to the guys like Aaron, Steve and Mario who are honest in their advice.  Listen to them and you can’t go wrong.

Health Fitness Goals – Which Goals are Unrealistic?

Yep, there are fitness goals that are UNREALISTIC  and even STUPID, and I’ll list some of them here.  I’m not saying I haven’t been guilty of some of these myself, but nonetheless, they are not only unrealistic, but .just plain stupid.

We all want to look like Brad Pitt, Channing Tatum, Paul Walker or maybe Hugh Jackman. It’s probably not in the cards for most of us.  Our culture leads us to believe that we should want to look like these Hollywood stars.  We can’t. …..at least most of us can’t.

So there’s the first unrealistic goal…..look like a movie star.

Here are eight (8) more:

 

1.) GETTING A SIX PACK

This seems to be the ultimate fitness goal of almost everyone.   I read more articles for both men and women about getting a six pack than I do about any other subject. It’s the most obsessed-about body part that there is.

To get a six pack, you gotta start by inheriting some good genes.  If you come from a family that are mostly endomorphs, then you’ve got a bigger challenge than someone who has a natural mesomorph body type.  You can’t fight what you were born with.

No matter how many times a magazine uses a headline like “Flat Abs Fast,” unless you are already highly fit or were blessed with really fortunate genetics, it’s not likely you will ever be able to achieve six-pack abs in a short amount of time.

It really takes a lot of work, commitment, and a strict diet.  It also requires you have a body fat percentage of 8% or less   Good luck with that.

The truth is, a shredded belly is extremely hard to attain and doing so requires a lot more than performing ab exercises every day. It’s not impossible, but you’ve got to really want a six pack and be willing to do the work, diet and exercises to get there.

 

2.) WORKING OUT EVERY DAY

If someone already has an exercise routine and is consistent with it, then it’s possible to work out every day.  BUT WHY?

It’s not the best thing for you.  If you do decide to do this, take one or two easy days each week so your body can recover, like walking, light yoga or a really good stretch out.  Your body needs recovery for you to get the best results.

People who are new to exercise are better off planning 2-4 days of activity per week, and then actually doing it.

Overtraining is one of the worst things you can do to your body. The muscles actually get toned during the recovery stage when you’re resting.

 

3.) MAKING TOO MANY DRAMATIC CHANGES ALL AT ONCE

One of the most common mistakes that people make is to adopt a more fit and healthy lifestyle all at once   It’s best to make only a few changes every month and build up to having a healthy lifestyle.

Trying to do too much all at once is a mistake.   Avoid entire lifestyle overhauls overnight.  They don’t work.  They won’t stick.

People become overwhelmed and, as a result, they don’t stick to their new plan and end up falling off the wagon.

Depending on where you are in your fitness journey, less can absolutely be more. If you adopt only one new habit per month, your success rate will be as high as 80 percent. But when you try to increase to two habits per month, your success rate for either habit plummets to less than 20 percent.

 

4.) LOSING 20 POUNDS IN A MONTH

If you set unrealistic goals for weight loss, you’re gonna be disappointed.

So start out with realistic goals of say, 2 pounds a month.   That doesn’t sound like a lot, but if you did that for a year, you’d lose 24 or so pounds.   It may sound boring and slow, but a slow loss can be maintained better than rapid weight loss.

You often see diets that guarantee you to lose 10 lbs in 7 days. No diet that guarantees rapid weight loss should be trusted.

At the beginning of a diet, your weight loss will be greater due to water loss, with more loss of body fat coming over the following weeks or months. That initial weight loss can be encouraging and you may get the idea you can do that forever.  Unfortunately, you’ll hit plateaus along the way.

 

5.) GOING ON A STRICT DIET

chocolate ice cream sundae

Calorie-restricted diets that are nutritionally balanced absolutely do work for the short term, but they usually are so far from what you can maintain, that they are useless.

Many people make the mistake of not having a plan for coming off a strict diet, and after losing weight they just go back to how they were eating before and gain all the weight back.

Oftentimes, you will end up worse off than when you started.

 

 

 

6.) SPOT REDUCING

Strength training exercises will increase the mass and strength of specific muscles, but they will not burn fat from the area.

If you’re aiming for ripped abs, endless crunches and sit-ups won’t get you the results you’re looking for.  Folks just don’t understand that our body doesn’t work like that.

Yes, your muscles will become more defined if you concentrate on a specific muscle group, but you can’t choose which parts of your body will shed fat first by exercising those specific areas.

The idea that you can lose fat from a specific body part by working the muscle near it makes no sense because muscle and fat are gained and lost in different ways.
The reality is that you lose fat all over and not where you exercise.  The logic is simple: To help the body lose fat and keep muscle, people have to burn more calories than they take in.  It’s that simple.  It has nothing to do with what parts of the body you work out.

 

7.) GAINING LOTS OF MUSCLE IN A MONTH

You may not be exercising to lose weight.  You may be starting a workout plan to gain weight and look fantastic.   GREAT GOAL! Congratulations on the goal.

If this is your goal, expecting unrealistic results is often an issue.

In the same way that a guy shouldn’t get too ambitious with his weight loss goals, you too must be reasonable when setting your fitness goals. If you expect to be able to do 50 pushups in one week when you can only currently do 15, you will be disappointed.  If you expect to gain 20 lbs of lean muscle in a month, you’ll be disappointed.

If you expect to be able to bench press 175 lbs in one week when you can only currently press 125, you will be disappointed.  If you expect to gain 20 lbs of lean muscle in a month, you’ll be disappointed.

If you expect to gain 20 lbs of lean muscle in a month, you’ll be disappointed.

It is important to use your first few weeks, if you are just beginning to train, as an adjustment period to see how your body responds to exercise and then set realistic goals based on your first few weeks of working out.

Instead of deciding that you want to bench press 175 lbs by the end of the week, aim to bench press 130 by the end of the month. Only by taking things slowly and being happy with small, progressive results will you have any hope of reaching your ultimate goal.

 

8.) RELYING ON SUPPLEMENTS TO ACHIEVE YOUR GOALS

A lot of folks believe that with the right supplements, they can develop an incredible body simply by taking the supplements.  DON’T BELIVE IT !

Some supplements are required to get to your goals if your goals involve gaining muscle, but a high dosage of supplements without a doctor’s guidance is never a good idea. The gym-goer is advised to investigate the credibility of what they’re consuming.

You should do some research on the side effects of each and every supplement you take, and you are advised to investigate the credibility of the trainer who recommends certain supplements.

A guy who works out more than 4 days a week might need different nutrition from a normal person’s, so supplements may be part of your overall nutrition plan.  The approach must be an informed one.

Just don’t think supplements will do the work for you.  You gotta hit the gym.

`

SUMMARY 

Getting into the best shape of your life is not quick or easy.  Those are the facts.

Start with realistic goals, commit for the long haul and stay consistent and dedicated.

I have made many of these mistakes myself because I wanted instant results like many folks do.  I have learned the hard way that getting in shape and staying there is not easy.  I now have realistic expectations and goals.  I can meet them because they’re realistic.  It’s taken me years not weeks to get to where I wanted to be.

See you at the gym.

 

Bodybuilding Workouts for Men Over 60 – See How You Can Build Muscle Over 60

Does that sound ridiculous to you?

Are you under the misconception that men over 60 don’t have a chance in hell of building muscle?

Well, you’re WRONG!

In fact, you can build muscle if you’re over 70, 80 and EVEN 90.

There are a few things that you should pay attention to as a 60-year-old, but for the most part, nothing is different in the muscle building world. Age is just a number in the weight training world.

The following videos will discuss different aspects of bodybuilding over the age of 60.

BALANCE 

This first video confirms research that says no matter what age you are, you can gain muscle.

As Brian says in this video, the exercises that you do when you’re over 60 are NO different than the ones a 20-year-old does.  You’re gonna do exactly the same exercises.   Your squat, your bench press and your deadlift will be done exactly the same no matter what age you are.

The only difference that you will have to deal with as you get older is a balance.  In this video, Brian shows some exercises that will be helpful to do to improve your balance before you seriously start lifting weights.

LOSS OF MUSCLE

Fitness guru Nash Jocic discusses the benefits of weight training for people of age 50 and over.

Muscles can grow at any age. There is no physiological reason why you can’t gain muscle, at any age. Properly constructed training method and adequate nutrition can help anyone at any age gain muscles and lose fat, while improving your overall health.

Properly constructed training methods and adequate nutrition can help anyone at any age gain muscles and lose fat while improving cardiovascular endurance, mobility and vitality.

Watch the video.  He knows what he’s talking about.

12 POINT WORKOUT ROUTINE

A very specific program for gaining muscle over the age of 40.  Gert has most of the basics correct. Gert is a “trip” but has some good advice.

Here are the details of his first and most important 12 points.  (Here are Gert’s words edited by me so they’ll make more sense than if you try to understand him)

Point 1

Sitting on the couch with a beer in one hand, watching tv and generally looking bad and what you don’t realize is that you are slowly killing yourself.

You need to change yourself from the inside. Such life altering choices make one want to get up and LIVE and go to the gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to address this. If you are not prepared to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes.

Your results will be very mediocre at best. This is what separates the hero from the average……the diet!

Point 3

You must align your diet with YOUR body. No two bodies react the same to the exact same diet. Every 14 days you need to monitor how your body has reacted to your diet and then to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly.

It is not as difficult as it sounds

Point 4

Training determines 15% of your bodybuilding success. Next to diet this is the 2nd most important aspect.

You must train at least 4 times a week and not more than 5. Above the age of 40, the body needs more time to recover and grow, I find 4 times the best balance (Mon, Tues, Thurs, Frid).

Less than 4 is not advisable. It is too infrequent and will put you in danger of injury. It is also not conducive to muscle growth.

Keep your sessions no longer than 90 mins preferably 50 min.

Point 5

Training MUST be split as follows due to the body being older than 40:
• 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
• 1 week rest
• 3 month cutting phase (12 – 20 reps per set, 30% lighter weights, never to failure)
• 1 week rest
• repeat
The above training regime allows for a serious 3-month growth surge but places serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure until you’ve had at least a 3 month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program.

KEEPING YOUNG

People look for workouts for men over 40 or workouts for men over 50, etc. Is that really the right mentality though?

Does something change so dramatically that it would force you to have to pick up the “old person” workout instead of the ones being done by somebody half your age?

That said, I hope by the end of this video you will have a much different opinion on the right workout for men regardless of age.

To illustrate the errors in this thinking just remember back to when you were a child. Do you remember how you used to be able to bend over and touch your toes with nearly perfect hamstring flexibility?

How about being able to squat all the way down to the ground and back up without the slightest joint discomfort or mobility issues.

The problem is, that as we age, we stop doing the things that kept us feeling young. It’s a case of “use it or lose it”. If you don’t continue to do the workouts and exercises and simple daily activities that tested your physicality, you will lose much of the attributes you gained from doing these things.

If you stop doing things in your workouts because you allow yourself to get too tight or you sacrifice your mobility, then you are only making it harder on yourself to regain those attributes the older you get.

In order to feel young and fit forever, you have to not only make sure you are continuing to do the things that make you strong now but that represent every facet of well-being.

A complete approach must include balance, mobility, agility, strength, flexibility, and even mental toughness and a resilience to aging!

Don’t simply accept that you are getting old because a number tells you that you are. If you stay active and fit you will continue to be strong, ripped and muscular despite what you have been told you should look like “for a man your age”!

UPPER BODY CABLE WORKOUT

This is Toby’s upper body workout with cables.  It’s a good routine that will give your upper body a good workout.

When executing these workouts, make sure to choose a weight setting you are confident in executing 10-12 repetitions with – no need to go heavy on this workout since the focus will be on control and muscle contraction. Make sure to have your first set be a warm up, that way you can better figure out the weight you want to use and let your muscles get warm for the movement.

https://youtu.be/PLnerwvi4Zo

WHOLE BODY WORKOUT FOR GUYS OVER 40

This workout is guaranteed to help any guy over 40 years old build muscle over his entire body. Of course, this workout is great for guys at any age but if you’re 40+ and looking to get shredded, do this!

SUMMARY

If you watched all these videos you can see that the experts completely agree that building muscle over the age of 40, 50 or 60 is not only possible but something you should do!

If you want to live an active, healthy, vibrant life, then you need to start exercising, but not just exercising but participating in bodybuilding workouts that will keep you young and healthy.

Best Home Workouts. What Are They?

So, you’ve finally decided it’s time to get in shape, no matter what. And you are NOT going to join a gym or any other paid facility.  If you can’t do it at home, it’s not gonna happen!

It’s a great decision!

I have designed a program for you, one that you’ll be able to stick to and that will get you results.

Lets GO.

WHAT RESULTS DO YOU EXPECT?

Let’s start with the establishing some expectations.

Do you expect to get Brad Pitt’s body in Fight Club? ….in a couple of weeks?  I guess we both know that ain’t gonna happen.  You might never get there.

So, a realistic expectation is based on how hard you’re willing to work at it, how many days a week you’re willing to commit, and how well you eat to support your working out.

You can dramatically change your body if you commit to working out consistently and intensely. Besides the workout, you’ll need to address what you eat.

To get all the information you’ll need to support your new at-home workout routine, go to Weight Loss Tips For Men Over 50 .  Having a good eating plan is essential to pair with your new home routine.

 

WHAT’S  IMPORTANT

If you’re faithful and consistent in doing these exercises (and adhere to the eating plan outlined in the above-referenced web page), you’ll start to notice a difference in your body.

Consistency is the key to most workout programs.  Most athletes will tell you that you won’t make any progress if you don’t consistently stick to a program.  This doesn’t mean you can’t take a day or an occasional week off, but you can’t do any program on and off and expect to see any results.

First, you have to commit to doing a workout routine.  One way to show your commitment is to put your workout time on your calendar like a business appointment and then, stick to it.  That is essential.  You need to think of your workout as an appointment as important as a scheduled meeting with your boss or a client.

A good way to start your new workout routine is to start slow.  Don’t go full steam the first day.  You’ll get discouraged and not continue.  Everything that lasts starts slow.  You’ve heard of the tortoise and the hare.  OK, think tortoise.  You’re gonna be doing this the rest of your life…….if you’re serious and want to live a vibrant, active life.

ELEVEN (11) EXERCISES TO INCLUDE IN YOUR HOME WORKOUT

The following exercises, that you can do at home, will get you on the path to being a better you.  Looking better and feeling better, physically as well as mentally.

Mental is a big part of any exercise program.  We all know this, but sometimes forget that the mental part of exercising is the most important determinant of success. When you understand this, you’ll be going in the right direction to succeed.

 

OK, time to look at the exercises that are gonna get you a great body while working out at home.

 

1.  SUPERMAN EXERCISE

  • Lie flat on your stomach with your arms straight out in front of you.
  • Raise your arms and feet off the floor, keeping your core flat on the ground.
  • Hold the raised position for three seconds and then lower your arms and feet back to the floor.

 

2.  PUSH UP 

A great tutorial on pushups and the correct way to do them, even if you aren’t strong enough at this point to do one in the traditional prone position. There is more than one version.  You start with the easier ones and build yourself up and then you can progress to the harder ones.

Some of the mistakes folks make in doing a pushup are shown.  A common one is to have your elbows flared.  You should keep your elbows tucked in as much as possible.  This is not what you normally see, but is the proper way to do a pushup and get the most out of it with the least chance of injury.

 

3.  PULL UPS

https://youtu.be/r8PcO4xjzaw

A great tutorial on how to do pull ups at home.  You will need an inexpensive doorway bar to do pull ups at home.

Get one here on Amazon or at your local sporting goods store.  It’s a great, inexpensive investment in your health and fitness. It’s the only piece of equipment that you’ll need for this workout routine.

 

4.  GLUTE BRIDGE

Pay attention to what Scott says about keeping your back flat….no arching, and to actually squeeze your glutes (your butt) when you get to the top.

This is glute-only exercise. If you feel like you’re working other muscles, you are doing it wrong and should watch this again and listen to what Scott says. He knows what he’s talking about.

 

5, PLANK – Front & Side

https://youtu.be/02qqaMBVWYY

This is a great video showing front and side planks.  It shows many of the common mistakes that beginners make.  A plank done incorrectly is fairly useless.  It’s gotta be done right.

The video also shows beginner, hard and very hard versions.  Planks are a GREAT core developer and will assist you in doing other exercises.

 

6.  CRUNCHES

 

This is a very detailed description of how to do a crunch.  It shows common mistakes to avoid and the different levels of difficulty.

 

7.  REVERSE CRUNCH

Jeff shows all the WRONG ways to perform this exercise, and then the RIGHT way so it’s clear how you can get the best results from this exercise.

In all exercises, if you do them properly with the correct form, you will get the most out of the exercise with the least chance of injury.

 

8.  SQUAT JUMPS

Simple explanation and demonstration.  This is a fantastic exercise for increasing your lower strength and preventing you from getting injured in doing other exercises that are more focused on smaller muscle groups.

 

9. Front Lunge 

Dr. John does a great job of describing exactly what NOT to do when doing a forward lunge and then shows how to do it correctly.

If you are not able to do this correctly to the exact form he demonstrates, then he shows an alternative – the Reverse Lunge.  As you build up your strength and flexibility, you can progress from the reverse lunge back to the forward lunge.

 

10. LEG RAISES

A really good simple explanation of how to do leg raises properly.  Again, pay attention to the form – keeping your back on the floor and not going too low with your legs so that your back is not overly stretched.

 

11.  BURPEES

The dreaded, cursed Burpee is the last exercise in our home workout. It’s tough, but it will get you in shape quickly. It works many parts of your body and includes a cardio workout as a bonus.

There are several variations of the Burpee and differing opinions as to how it should be best done.  Any version of the Burpee will benefit you.

This video shows the basic Burpee.  Once you get this version down, you can progress to more difficult variations.

One way to make a Burpee more difficult is to simply do more of them.  Try doing 20 Burpees.  Then 30.  That’ll challenge you!

I’m also attaching this video which shows a different approach to the Burpee.  It uses more of your legs and less of your back.

So there you have two (2) versions of the toughest exercise in this routine.

 

SUMMARY

There you have eleven (11) exercises which will give you a balanced workout for your whole body.

If you do all eleven of these 2 or 3 times a week, you’ll start to see some changes in your stamina, your weight, and your musculature.   I promise.

Home workouts can be right for a lot of people.  You have to be a little more motivated than the guy who just goes to the gym, but it will save you time and moneya if you are able to consistently work out at home.

In some cities, you’ll find parks that are outfitted with the basic outdoor equipment that you can use to do all of these exercises.  These are great in good weather and when you need a change from working out in your living room.

So, commit to starting this week.  Schedule your workouts.  Put each workout on your calendar. Tell your family not to bother you during your workout time.   You are on the path to feeling better and looking younger, not to mention gaining a ton of new self-confidence.

Tell me how this is working for you…..or isn’t working for you.  I welcome all comments.

DIet Tips for Men – Five Videos to Give you Tricks You May Not Know

Let’s start with one of my favorite YouTube personality, the alpha male.  He gives you 10 tips to get you lean and some tips on how you can stick to a weight loss program.

 

Here is a video that talks about three (3) simple things you can do to start your weight loss.  These are simple, yet effective things you can start TODAY!

 

Here’s a sample of what one fit guy eats in one day.  It will give you some ideas about what you can eat and get in shape.

 

 

Here is a former fat guy’s video about how he went from fat to lean.  Some of the psychology is mentioned.  I think we forget how we can hate ourselves when we don’t like out bodies.

 

 

My favorite guy here again to spout his #1 tip to fat burning.  I don’t necessarily agree, but he seems to have proof.

 

All these videos will give you some ideas and tips about how to start that weight loss program you’ve been wanting to start.

 

WATCH all five (5) of these and BEGIN!!!!

 

What’s the Best Diet to Lose Weight Fast? The Nine Traps to Avoid

What a topic !- Losing Weight.www.CGPGrey.com

How many articles do you think have been written about this subject?  THOUSANDS, maybe MILLIONS …..and how many are full of total bunk?  LOTS of them.  Mostly just full of misinformation perpetuated by amateurs.

 

And yes, it’s true that there are SO many different ways to get weight loss results with an almost unlimited supply of diets, exercises, and workouts.  It seems like a thousand new ways are generated every day for you to lose weight.

Every time you turn around someone is spouting some new method of losing weight.  So, we’re gonna concentrate, not necessarily on what to do, but what NOT to do!

Avoid these traps and you’ll lose weight fast and keep it off. Pretty simple.

 

FIRST TRAP – Calories = Calories

This is one you wouldn’t think of.  All calories really aren’t equal.

If you just count your calories every day and stay below the number of calories that your body burns, you will lose weight, but it may not be the most efficient, easiest or best way to lose weight.

Rather than counting calories and obsessing about that, build your diet around foods that have a high nutrient to calorie ratio, such as organic meats, fish, vegetables, fruits, and nuts.  That’s what you should be obsessing about – eating the right calories.

Avoid high-calorie foods that have little nutritional value, such as all processed foods and anything with sugar in it. Once you’re eating good-for-your-health foods, you can then focus on limiting your calories to fall within a sensible range.  This is a long term technique.  You can do this as opposed to some diet that is concocted to make you lose weight fast, but not something you can stick with.

Don’t try to do too much too quickly.  It’s a recipe for failure.  Trust me, I know.  I’ve done almost all those crazy crash diets and have regretted every one.  The only one I didn’t do was the all-grapefruit diet. My assistant did that one and lost 5 pounds, only to gain that back plus two more pounds.

SECOND TRAP – Cardio

I think we’ve all been taught at one time or another that if we want to lose weight, we just have to get out there and run, walk, swim or do some intense cardio, and the pounds will drop off.   NOT Necessarily So.

Cardio can produce stress hormones and, if you do too much cardio, your body may start to break down your muscles as a source of energy.  This is NOT what you want.

Cardio is not bad, but there is an article on here that debates the pros and cons of cardio vs. weight lifting for weight loss.  Go here to see the different viewpoints on this subject.

Some folks will argue that you don’t need any cardio at all to effectively lose weight.  Watch the videos.

The best approach is to maintain a balance between cardio and strength training.  I prefer to do more weight lifting and less cardio.  It works for me and for many others.

Cardio is essential to our body operating efficiently and maintaining our movement and flexibility systems, so you can’t cut it out completely.  However, there are training methods that incorporate cardio into your weight lifting routine.

THIRD TRAP – Weight Lifting is Bad for Weight Loss

En countre!  It actually will assist you with weight loss,……..maybe more than anything else.

I don’t know how this myth got started, but it’s out there.  There are lots of folks who believe that weight lifting will bulk you up and make you gain weight.  WRONG!

Deliberately avoiding strength training may be the biggest mistake you can make for long-term fat loss.

Maintaining and building muscle mass will support your metabolism by improving your body composition. The more lean mass you have on your body vs. the fat on your body, the greater your metabolic rate will be, and the more calories you will burn every hour of every day, including while you sleep.

Even one additional pound of lean muscle will help you lose weight.  It is an active tissue that burns calories 24 hours a day.

If you want to turbo charge your weight loss, start going to the gym and adding calorie-burning lean muscle.

FOURTH TRAP – Unrealistic Eating Plans

There is a myriad of diet plans that will work, but the trap is adopting one that you can stick with over the long haul.  I mean, if you eat only grapefruit for a couple of weeks, you’ll probably lose weight, but I doubt you’ll be able to maintain that for very long……not to mention how bad a diet on only grapefruit would be for you!

You must incorporate food into your diet that is low-calorie, nutritious, delicious and something you can stick with over a long period of time.

Don’t exclude any one group of food.  Our bodies are designed to eat a balance of different foods, everything from starches to fats to natural sugars.  You’re doomed long term if you avoid any of the important food groups.  Avoiding carbohydrates will lessen your ability to burn fat.  Bet you didn’t know that.

Failure in dieting is primarily because you try to change your diet so dramatically that it’s not something that you can do over a long period of time.   And success in weight loss is finding something you can do for a long period of time.

 

FIFTH TRAP – Unrealistic Goals

If the diet plan you begin isn’t compatible with your lifestyle, the odds are you won’t continue that diet for very long. You’ll just fall off the bandwagon and regain the weight. You can’t dramatically change your diet overnight and expect to be successful. so be reasonable.

If you eat eggs and bacon for breakfast, don’t change that (it’s not bad for you), just make sure you make other healthy choices during the day.

Unfortunately, a diet that includes pizza for dinner every night is probably not gonna work, not matter how many other good changes you make in your diet for other meals.

 

SIXTH TRAP – Easy solutions

Sorry to be the one to break the bad news, but any program that promises incredible results in a very quick time by using some trick or unusual technique is HOGWASH!

You know this deep down.  You just want to believe there is some easy way to shed pounds without too much work.

I’ve seen the craziest diets that you’d laugh at if you had any common sense.  Sometimes, we are desperate for a quick solution to our problem, being overweight, and so we fool ourselves into believing that it’s worth a try.  DON’T.

 

99% of diets are set up to play a little TRICK on your body and fool it into losing weight. This is usually done by cutting out a major food group (like protein, carbs, fat) or by limiting calories. This ALWAYS sets you up for failure because you can only trick your body for a short time, and then it will always fight to return to it’s “normal” weight which often means you’ll gain back the few pounds you lost plus a few extra pounds.

 

SEVENTH TRAP – Too Fast

I’m an advocate of easing into a diet.  Now, lots of my clients want to start Monday morning with a brand new diet as a symbol of the new person they’re going to be.

It often doesn’t work because drastic changes are hard to make and even harder to stick with.  If you eat fast food for every meal and eat badly throughout the day, you probably are not going to start eating salads for every meal and crunch on carrots while you watch TV.  Just unrealistic!

 

EIGHTH TRAP – Going it Alone

If you don’t have the support of your family, significant other or people in your life, you will have a much harder time in losing weight and keeping it off.  I’ve had clients that I was the only one pulling for them and supporting them, and it was a tough road for them.

Many of your friends and family secretly don’t want you to succeed because it shows them up and makes them appear to be lazy slouches.

You need support in your weight loss.

 

NINTH TRAP – Supplements/Fat Burners/Miracle Drinks

In case, you haven’t figured it out, none of the above items in the title work.

It may be good to take a supplement, based on an analysis of your diet and what might be missing.  A good multi-vitamin might not be a bad idea, but miracle drinks, pills, and supplements are expensive and DON’T WORK as a single solution.  They may assist you if you choose the right ones, but overall you can’t rely on a supplement or “magic” pill to lose weight.  When you buy them, thinking this solution will be magical, you’re just You’re not solving your problem.

The funny thing is the majority of supplement-takers are amongst the healthiest of us around.  These folks, more than likely, don’t need to take anything because of their good habits and lifestyle.  Unless your doctor has identified a deficiency that you have, you don’t need supplements.

Here’s a video that demonstrates some of what I’ve said here:

 

TENTH TRAP (Bonus) – Not Knowing How Many Calories You Consume

I make all my clients keep track of every morsel of food they put in their mouths.  We all fool ourselves as to how much we actually eat and how many calories we consume in a day.

The method I use to record all my food every day is the Underarmour Phone app called My Fitness Pal.  It has every food you eat, including all grocery store brands and even restuarant foods.

Until you keep track, you have no idea how many calories you consume.  And you need to know exactly what you consume, the calories, the breakdown of the nutrients.

Only then can you analyze where you are and subsequently alter your food intake to lose weight and get healthy.

Getting healthy is really the goal, not just losing weight.

 

SUMMARY

At this point, you may be disappointed that I couldn’t give you a quick and easy way to achieve your weight loss goals.

I have given you some tips on how to lose weight in a responsible manner so that you can achieve your goals, and better yet, stay healthy and lean over a long period.

 

Best Workout Routine – What Big Thing are You Missing in Your Workout?

Even if you’re a seasoned veteran, there is probably something that you are not doing, that if you did, would dramatically increase your muscle growth and strength.

WHAT IS IT?

THE ECCENTRIC PART OF YOUR LIFT…….

or the lowering of the weight as you return to your starting position.  Often called the negative part of the exercise.

 

I have been lifting weights for a few years and have enjoyed it and had success in improving my body, my strength and my mental outlook.  I get great pleasure when I can add weight to the bar.  I know I’m doing something right.

Often, I’ll do research on new techniques for improving my workouts, and I’ll change my routine based on that research.  Recently, I remembered a period back when I made some nice improvements by concentrating on the negative part of each repetition.   

We all tend to concentrate on the concentric, or power, part of each repetition because we believe that this is what gives us bigger, stronger muscles. It does, but we often forget about the lowering of the weight, which when done very slowly and with purpose, can contribute greatly to the improvement of our muscle growth.  In fact, it can produce greater gains than the concentric exercises.

 

Let’s do a little science here so you’ll better understand how muscles work.  Don’t click away just yet. It’s important that you understand the WHY of what makes eccentric exercises effective.

 

THE THREE (3) PHASES OF A LIFT

Here’s an explanation of the three phases and what each is:

Concentric 

This is the power phase of each exercise.  This when you push the barbell up in a chest press.  This is your raising the dumbbell when doing a bicep curl. This is when you stand up in a squat.

This is the primary focus of all our workout exercises in today’s training world.

Isometric

This is the “still” part of an exercise, the transition between when you “load” your muscle (through the extension of the muscle) and when you push or pull the weight up.  This phase of a lift is when the muscle contracts, but there is no movement.  For instance, when you hold the weight at the top of a bench press.

This in-between phase only lasts a micro-second.  The quicker this phase is, the more power you’ll have to perform the concentric phase of the list, which is next. If you hesitate too long at the bottom of a squat, you lose much of the power you’ll need to stand up. So, ideally, the isometric portion of a lift/pull should be very short!

 

Eccentric

This is the stretching, lowering, loading part of an exercise.  It’s when you squat down before you stand up.  It’s the lowering of the dumbbells or barbell before you do a chest press.  This is the focus of our discussion today.

Eccentric training focuses on slowing down the elongation of the muscle in order to challenge the muscles, which can lead to stronger muscles, faster muscle repair, and an increased metabolic rate.

Eccentric movement provides a braking mechanism for muscle groups that are experiencing concentric movement to protect joints from damage,

There are great benefits in concentrating on the negative/eccentric portion of your exercise. If you’ve never done this, you’re in for a treat.  You’ll get better results from your exercises, even if you apply this to the same exercises you’re doing right now.

 

BENEFITS

MORE MUSCLE GAINS

Research shows that eccentric training is superior to concentric training in both muscle size and strength.  What you probably don’t know is that your muscles are their strongest when they’re being used eccentrically. So, it makes sense to challenge your muscles during the eccentric phase because that will result in the biggest return in muscle growth and strength.

Because you can handle more weight when doing an eccentric exercise, your muscles are more stressed and more muscle will be broken down during this phase.  This will lead to the muscle being forced to make more “repairs” to the muscle that has been “damaged.”  Thus, you’ll see gains in muscle size and strength.

 

REDUCED INJURY

Eccentric contractions are a frequent cause of muscle injury when engaging in an exercise that you’re not familiar with or exercises you don’t know how to perform properly. But a single round of eccentric exercises can lead to adaptation which will make the muscle less vulnerable to injury in the future.

 

BETTER FLEXIBILITY

A study by the North American Journal of Sports Physical Therapy shows that static stretching may not be an effective way to address flexibility issues and prepare an athlete for a workout or sports training.

This study shows that eccentric training was more effective in improving hamstring flexibility in 75 athletes that had limited hamstring flexibility.

 

 

How Do You Incorporate Eccentric Exercises In YourWorkouts?

Here is a description of what you need to do to incorporate eccentric training into your weight exercise routine.

SLOW DOWN

It’s that simple and yet hard to do.

You want to lower the weight in a controlled way, not just let the weight fall back to the starting position.  I think that’s what most people do.  I don’t think they even think about the eccentric phase as having any importance. It’s just the “return,” so you can do another power lift.  WHOA!  Hold on. Think again.

Eccentric training can actually contribute MORE to your strength and muscle growth than concentric exercises.  TRUE.

 

TEMPO is the primary concern of eccentric exercises. You should have a pre-determined count of how many seconds you’ll take to perform the concentric phase of your exercise and how many seconds you’ll take to perform the eccentric phase of your exercise.

I suggest starting with a 1-second raise/lift and a 4-second lowering.  Often this is put in the form of “1-0-4,” meaning 1-second lift, zero seconds in the isometric phase and then 4 seconds in the eccentric phase.

As your muscles adjust to your 4 second lowering of the weight, you should increase this to, maybe, 5 and then 6 seconds. This will gradually add additional stress and force your muscles to work even harder to resist lowering the weight.

FORCED REPS

This is an eccentric exercise on steroids (not real steroids, just an expression).

It requires a workout partner.  In simple terms, your workout partner applies additional force when you’re performing the negative/eccentric portion of an exercise. For instance, your workout partner would push down on the barbell when you are lowering the barbell during a chest press.

You don’t need to do forced reps until you’ve done a couple of weeks of eccentric exercises.  This is an advanced eccentric exercise.

Here is a video that demsonstrates some eccentric exercises.  It shows three eccentric exercises and how to perform them in a safe way.

https://youtu.be/XZ2F0FYcVsU

HOW TO ADVANCE YOUR ECCENTRIC TRAINING

To make the most out of eccentric training, you must develop a schedule of gradually increasing the intensity of this type of training.

Here’s a suggestion for a simple progression of increasing your eccentric training.

  • STEP 1 – During the first phase of eccentric training you simply will be lowering the weight more slowly than you normally would.  As suggested above, you’ll go from a 4 second lowering to a 5 second lowering, then eventually to a 6 second lowering.
  • STEP 2 – Once you’ve done that step, you’ll want to add one (1) forced rep and then two (2) and then three (3). Of course, you’ll need a workout partner to help with this.
  • STEP 3 – Once you’ve done Step 2, the next step will involve adding weight to the eccentric/negative phase of your exercise.  This will also require a workout partner who will add weight right at the top of your exercise (isometric phase) so that there is more weight for you to lower in the eccentric phase.  Now, we’re starting to get into serious weight lifting territory when you do this.
    All I can say is, you’ll start to see serious results when you get to this stage of eccentric workouts.

 

THE BAD PART OF ECCENTRIC TRAINING

Of course, there are negatives involved with eccentric training.

Requires a Training Partner – so you can’t just pick up and go to the gym when you feel like it.  You’ve got to schedule meeting a gym partner at the gym.  It’s kind of a hassle unless you can find a partner and schedule regular times every week to meet and work out together.  Doing that can make working out more fun and keep you committed to a workout because you know you have someone who is relying on you to be there. An accountability partner, so to speak.

Doing forced rep eccentric exercises requires a workout partner who has some knowledge and training so that you don’t get injured. Not just anyone will do.

You Can’t Do Them Often – because they are more intense than your regular concentric exercises.  If you were to do eccentric exercises for only three (3) days a week, you’d end up overtraining because eccentric training requires more recovery time than your normal training.  

It’s Not For Beginners – You need a good base of training before you take on eccentric training., especially forced reps. If you don’t, you can overtrain, or worse yet, injure yourself.

 

SUMMARY

Doing eccentric exercises is one of the least used, most effective exercise routines you can do.

It can speed up your muscle development, make your muscles bigger in a shorter time, with other benefits, such as increased flexibility and less chance of injury.

Try incorporating some of these principles into your workout.

See you at the gym.

 

What is the Best Way To Build Muscle? Find the Answer Here

What Is the BEST Way to Build Muscle?

It’s an age-old question, but a good one.

There are methods and techniques that work better than others. And everyone responds differently to each of the different techniques and methods.

The simple answer to the question is:

COMPOUND EXERCISES

What exactly are compound exercises? and why do they work so well?

Compound exercises are exercises that involve more than one muscle group and use movements that involve multiple joints at one time. When you do compound exercises, more muscles are used than when you do isolation exercises.

The opposite of compound exercises is isolation exercises.   These are exercises that isolate a muscle group by concentrating on only one group of muscles.

EXAMPLE of   A COMPOUND Exercise:  A Pullup is a compound exercise because it engages a lot of muscles in the execution of it.

 EXAMPLE of An ISOLATION Exercise:  A bicep curl is an example of an isolation exercise.

Compound, or multi-joint, exercises put stress on more than one muscle group and more than one joint so that the target muscle group grows, as well as the neighboring muscle groups.

Also, when low stress is created by an exercise such as an isolated exercise, our muscles don’t benefit from the activation of hormones, like GH and testosterone, that create protein synthesis and greater muscular growth.

Yet another reason for emphasizing compound movements over isolation exercises is the compound exercises’ ability to work more muscles overall.  This can eliminate the need for many more isolation exercises, that would be needed to get the same level of workout stress.

You can get the same effect with fewer exercises.  This saves time in the gym and maximizes the efficiency of your workout. More major muscle groups can be hit with a smaller number of exercises.

How Often Should I Work Out?

That is a great question.

I believe that you should split your workouts into UPPER and LOWER body parts.

Do each twice a week, which means working out four (4) times a week.  A lot of people like to do two (2) of their four (4) workouts on the weekend, so then they only have to workout two (2) times during the week.  That works for a lot of busy people.

 

Which Ones Should I do?

There are probably a dozen or more compound exercises that will benefit you.  Below are nine (9) that I believe are the best for everyone.  Do these nine (9) on a regular basis, and you’ll see results quicker than if you were only doing isolation exercises.

 

SQUATS

Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads.

I sometimes use a Smith machine because I don’t have a workout partner who can spot me. A Smith machine is a good safe way to do squats…..not ideal, but it works.

I find the best technique is not to go below having your upper legs parallel to the floor. Any lower than that, and you’re putting too much stress on your knees and hip joint.

I even suggest half squats to start off, …..if you’re a newbie to squats.

 

LUNGES

Lunges are a quintessential compound exercise. It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s the right way:

Keep your upper body straight, with your shoulders back and relaxed  Engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.

Keep the weight in your heels as you push back up to the starting position.

BENCH PRESS

You can generate the most power with barbell lifts, so the standard barbell bench press allows you to move the most weight.

It’s also an easier lift when using a barbell as opposed to using heavy dumbbells.

Don’t let your elbows flare out too much, and make sure your feet are flat on the floor to transfer power to the floor. Something a lot of guys don’t do or know.

The exercise is relatively easy to learn and is one of the staples of any good compound weight workout program.

It’s also a satisfying and fun exercise to do.  

 

DEADLIFTS

Hold a barbell or a pair of dumbbells in front of you with an overhand grip, palms facing the body.

Barbell Dead Lift

 

PULLUPS

Grab a high pull-up bar with your palms facing forward. (Each time you do this exercise, you should vary the width of your grip to get the best results.)

Now that you have both hands on the bar, slightly arch your back and stick your chest out.

Pull your body up until the bar touches your upper chest.

Concentrate on squeezing the back muscles once you reach the top.

After a second at the top, slowly lower yourself back to the starting position where your arms are fully extended.

If you can’t do at least 4 of these, go use a lat-assist machine. You kneel on a pad which is weighted so you’re not pulling your entire weight up. Do this until you feel strong enough to do 4 Pullups by yourself.

This is one of the ultimate compound exercises.  Once you can do 10 of these, you’ll probably look fantastic. (HINT:  the leaner you are the easier it is.)

 

PUSHUPS (close grip version)

 

Position yourself face down and put your hands together so that they’re almost touching.

Lower yourself until your chest almost touches the floor.

Using your triceps and some of your pectoral muscles, push back up to the starting position.

Adjusting the width your hands are apart will work different muscles.  Try several variations each time you do this.

PUSHUPS (Bosu Ball version)

 

Assume a prone position with your body straight supporting your upper body with a wide grip on the flat side of the Bosu ball.

Start by flexing your elbows and lowering your body. Do not allow your hips to rise or to sag.

Pause at the bottom of the motion, and then push up keeping your elbows from bowing out.

 

 

BENT OVER ROW

Holding a barbell with your palms facing down, bend your knees slightly and bend at the waist.

 Keep your back straight until it is almost parallel to the floor. Make sure that you keep your head up.

The barbell should hang directly in front of you.

While keeping your body stationary, lift the barbell up to you. Keep your elbows close to your body and only use your forearms to hold the weight.

   Slowly lower the barbell back down.

SEATED MILITARY PRESS

Sit on a bench with a bar behind your head and either have a spotter give you the bar or pick it up yourself with your palms facing forward.  (Another option is to use a bench with a back.  That is safer.)

Once you pick up the barbell with the correct grip for you, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head.

Lower the bar down to the collarbone slowly.

Lift the bar back up to the starting position as you exhale.

You can also do this standing and it works just as well.

SEATED ROW

Exercise – Seated Cable Row
Seated cable rows are a traditional upper back exercise.

Strengthening these muscles is important because any weakness can lead to unstable shoulders which can limit your strength and muscle gains.

When you begin this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint.

 

 

 

 

SUMMARY

Compound exercises are a GREAT way to get a GREAT workout in an efficient manner.

If you use only these exercises, you’ll find that you may reach your goals sooner than if you had done twice as many isolation exercises and worked out twice as many days.

GOOD LUCK and see you at the gym!

 

 

 

 

Best Abs Workout for Men – Get that 6-pack!

 

Look at the people around you right now.  What do you see?

Slim, fit people with flat stomachs and washboard abs? NO!

Probably not,….. unless you live in West Hollywood or are at a bodybuilder competition.

Most of the folks you’re looking at right now are not in good shape, and maybe even worse.  More than a third of our population is obese.  Very depressing.

 

best abs workout for men

Even so, there are a LOT of articles out there about how to get a 6-pack, and it seems that everyone would like to have a 6 pack.

Most of the people I see every day should start with getting down to normal size. That would be a great start!  It’s rare nowadays to see someone in great shape……no matter what age.

Here, we’re going to explore the ways to get a flat belly and MAYBE, a 6 pack, but you’ve got to know it AIN’T easy.

 

There are TWO things you’re gonna have to do to get a flat belly and eventually a Six Pack.

1.)EAT RIGHT

2. ) WORK YOUR ABS

 

EAT RIGHT

Yep, this is the most important thing you’re gonna have to do to get a flat belly and a six pack.  It’s the most sobering part of what it takes. Sobering because no one wants to do this.

If you think that working out intensely will get you a six pack, you are sorely mistaken.  You may develop a six pack, but it’ll be hidden. Everyone wants to believe that you can work

Everyone wants to believe that you can work REALLY hard and get a six pack.  WRONG!  It is part of the formula, but it’s not even the most important part.

A six pack is made in the kitchen! (I stole that from someone)

Your diet will be the most important part of getting a flat belly and a six pack.

Everyone’s got abs.  You just can’t see them for all the layers of fat covering them up.  Once you get rid of some of that fat, you’ll be able to see your abs, and then, it’ll just be working them out to get them more defined.

 

MUST DO EXERCISES

Here are the basic exercises that will get you a defined midsection.  You’ll have to do at least three of them three (3) times a week.  Five (5) times a week would be better.  There’s no slouching when it comes to getting a six pack.  It’s gotta be a commitment.  You really gotta WANT a six pack.

And don’t worry about working out your abs more than twice a week (the rule for other muscles)  You really can’t over-exercise your abdominals.

You also should not do the same exercises every time you work out.  Vary them, and you’ll get better results. You also need to make sure your form is perfect or else you’ll be working some other body part than your abdominals.

 

BICYCLE

 

Lie on your back and “pedal” in the air.

Raise one shoulder as if trying to touch the opposite knee.

Repeat on the opposite side.

Keep your elbows back, and your lower back on the floor.

 

 

REVERSE CRUNCH

 

Keep your arms at your sides, palms down.

Use your abs to lift your legs, bringing your knees directly over your hips.

Now raise your hips and lower back off the mat, knees toward your face.

Hold briefly before lowering back to the mat. Don’t let your feet touch the floor.

 

 

 

KNEE TUCK

 

This move starts with your feet on a stability ball, hand on the floor.

Now walk your hands forward until you form a rigid plank, ankles resting on the ball.

Slowly, tuck your knees into your chest.

Hold briefly, then slowly return to a plank position.

 

 

GLUTE BRIDGE

Lie on your back, with your knees bent and feet shoulder-width apart.

Raise your hips off the ground. Press your heels into the floor.

Avoid arching your back. Your body should be a straight line from your head to your knees.

     Inhale and slowly lower yourself back to the ground.

 

 

SIDE PLANK

Lie on your left side, placing your left elbow on the floor directly under your shoulder.

Keep your legs straight, with your right leg resting directly on top of the left one.

Raise your hips and knees. Keep your left foot in contact with the floor.

Hold for 5 to 20 seconds.  Then switch sides.

(This is a harder version of the straight plank)

 

 

ROLL OUT

Kneel on floor or mat.
Grasp a barbell with an overhand grip.
Position the barbell near the front of your knees and lean over with your arms extended downward.
With your arms straight, roll out as far as possible.
                                                                   Lower yourself slowly to the floor extending your arms forward.
   Raise your body back up by flexing your hips and pulling your arms back to the original position.

 

 

A NOTE ABOUT WHAT ELSE YOU SHOULD  BE DOING.

Watch this video to learn an important element of your ab routine.

 

This concentration on the actual muscle you’re working is something that is often forgotten, or not known. It’s essential to your success in getting a flat stomach and nice abs.

BTW.  This applies to ALL your exercises.  If you don’t actually think about (concentrate on) the muscle you’re working, you’re only doing half an exercise.  You won’t get the results you could if you just engaged your mind in concentrating on the muscle your working.

 

SUMMARY

To get a flat belly and eventually a six pack, you’ll start by taking a good hard look at your diet to see if you’ll need to make some modifications so that you’ll be able to get your body fat down below 12%.  That’s what it takes.

Go through your fridge and panty and throw out everything that you should not be eating.  No temptations are allowed when you’re aiming for a six pack.  It takes dedication.

Then at the same time you’re eating right and losing any extra fat around your middle, you’ll be working your abs with the exercises above.

It’s simple but it AIN’T Easy!!