Muscle and Fitness

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Gym Junkies Fitness, Health, & Nutrition Blog

  • What is Google Fitness?
    by Terry Asher on August 11, 2020 at 6:36 pm

    Google has long been the undisputed king of the Internet. If you want to survive online you absolutely need to bow down Google. Most online advertising dollars are filtered through Google, which is because not only is Google the top search engine, but YouTube is technically the second most used search engine. Combine this with all the other cookie jars Google has its hands in and it’s impossible to get away from the company. Google Maps is by far the … The post What is Google Fitness? appeared first on Gym Junkies.

  • Female Muscle Facing the Fitness Plateau
    by Terry Asher on August 4, 2020 at 3:21 pm

    Routine weightlifting is never a bad thing: Whether you’re trimming the waistline, toning up or simply want to maintain a healthy lifestyle, consistency is key. Barrier-Jumping from the Fitness Plateau If you’re like most gym-goers, though, you might hit a plateau now and again. It happens—but it happens for great reasons: We eventually become adapted to the workouts we once found rigorous. So adapted, in fact, that our muscles need to be confused to start growing again. Likewise, hours … The post Female Muscle Facing the Fitness Plateau appeared first on Gym Junkies.

  • What is Metamucil Weight Loss?
    by Terry Asher on July 30, 2020 at 6:33 pm

    Have you ever stopped and tried to count all the different weight loss methods, plans, and schemes are that you’ve come across over the years? You probably can’t, because you can probably attach “weight loss” to just about any word in the English language. You could ask your friend if he’s ever tried the “tree bark weight loss plan,” while in return he says, “no, but have you tried the grandfather clock weight-loss method?” Okay, so maybe we’re exaggerating a … The post What is Metamucil Weight Loss? appeared first on Gym Junkies.

  • Personal Trainer Price Secrets
    by Terry Asher on July 28, 2020 at 3:14 pm

    Are you the kind of person who, from time to time, needs an extra jolt of motivation to help keep you working out and on track for your fitness goals? Or perhaps you’re interested in helping others achieve these very same fitness goals. Whatever camp you fall in you are looking at a personal trainer. From hiring on a personal trainer to becoming one yourself there is much to know about prices. You shouldn’t just randomly throw out a price … The post Personal Trainer Price Secrets appeared first on Gym Junkies.

  • What’s the Secret with Weight Loss Tea?
    by Terry Asher on July 21, 2020 at 6:29 pm

    So there you are, walking through the grocery store, eyeballing the coffee and teas, when you find something that nearly jumps off the shelf at you: weight loss tea. Wait, what? A tea that helps you burn through stubborn fat? Can that be true? Is it a hoax? So many different questions run through your head, but the price isn’t bad, so you figure why not. If you can blast through more calories during the day and drop weight … The post What’s the Secret with Weight Loss Tea? appeared first on Gym Junkies.

Total Gym Pulse Health and Fitness Blog

  • Leg Pulley with Cassandra
    by Total Gym Direct on August 5, 2020 at 7:25 pm

    https://www.youtube.com/watch?v=MWmw1SP68mg&feature=youtu.be The leg pulley system is an amazing addition to your workout routine. I like to use it to stretch out my hips and legs on a low level especially with the range of motion you can achieve. I created this routine to show you just how easy it is to attach the ankle straps and pulley system. So join me for a few fun exercise moves perfect for all you beginners out there! Setting up your leg pulley attachment Start by setting your Total Gym to a low level and attaching the D ring pulley system to the mechanism on the Total Gym. The O ring attaches under the glide board and the clip side with attach to the ankle rings once you are in place. You can be barefoot or with shoes just make sure your ankle straps are secure. Use the squat stand for support and hold onto the cable with the clip you may attach the clip to the front or outer ring to being the first exercise. Holding the cable during the exercises will help you have the most stability. Be careful not to over extend when performing the movements, feel free to make your circles and lifts smaller until you are ready for more range of motion. Complete each exercise 15 reps   Supine Position Hamstring Pull Hamstring Pull with Abduction Leg Circles Clockwise Leg Circles Counter Clockwise Leg Press Lateral Position Inner Thigh Pull Inner Thigh Pull with Sweep Side Leg Heel Press Side Circles Clockwise Side Circle Counter Clockwise Repeat on other leg I hope you enjoy my favorite exercises using the Total Gym Leg Pulley System. If you would like to work both legs at the same time you can purchase the Leg Extension Rope from TotalGymDirect.com. For more motivation and support, connect with me on Cassandra’s Total Fitness on Facebook, YouTube, and Instagram. Cassandra Kurpiel Certified Health Coach Total Gym Ambassador The post Leg Pulley with Cassandra appeared first on Total Gym Pulse.

  • Slow workouts: Part 3 – What are the benefits of slower recovery workouts?
    by Maria Sollon on July 31, 2020 at 5:29 pm

    https://youtu.be/t0h1hi-v_4g SLOWER MOVEMENTS, QUICK RESULTS Over the year’s trainers have been producing workouts that are faster, more intense, and claim to provide you with better results. Although they are good workouts, most people’s bodies are not equipped to handle the high-intense workouts without risk of injury or reaching muscle failure so quickly. Fast, high powered workouts may be challenging and produce a good sweat, but it is also important to have a balance of intensity along with recovery techniques. This allows the muscles to train for functionality and be strong in various ways. Try slowing things down and see how these results work for you. 11 REASONS WHY YOU SHOULD GO SLOW Often we tend to rush through things and not get the most out of the time we’re putting in. In fitness terms, regardless of how much time you spend ‘working it out’, it’s what you do efficiently in that time frame that makes all the difference. Here are some top reasons why engaging in a slow-flow yoga practice integrated with recovery movements and will benefit you: Prevents Potential Injury Our muscles and joints require daily durability and sustainability for protection. When you slow it down, you are able to find the balance between gently pushing your limits while staying within a safe boundary. Increased Flexibility Flexibility results in increased mobility. It’s a win-win. Improved Concentration Sometimes you learn and focus more when you slow down. The process allows your mind to quiet down to fully concentrate or meditate. Deepen your relationship with yourself Your body is your temple, your mobile home. By slowing down, you may be able to think more clearly and be able to listen to your inner voice to guide you. More open to receive You are able to take notice of the little things which opens your mind, body, and soul to receive more. Learn to appreciate yourself We have one body to nurture and care for. Slower movements will help cultivate an appreciation for what your body can do. Pain-free Movement Slow motions allow you to move comfortably into pain-free ranges of motion at your own pace. Appreciate Progress Rather than being disappointed that you haven’t mastered a challenging pose, choose to celebrate your progress instead. When you slow it down, you are able to focus on mastering your skills and appreciate the journey of how far you’ve come. Sustain movement for life Increases the functionality of our bodies as we age. Elevates your practice Slower movements require control, precise motion, deep breathing, and a lot of mindful concentration. Therefore, it’s way more challenging to go slow! Transcends skills into every day life Slowing down in your practice allows you to slow down your breath, then your mind will follow. Eventually you will start to connect with your thoughts, ambitions and what you aspire. This process will allow you to shift and transcend into your daily life. WHAT’S YOUR TEMPO? We all have a preference in how we like to sweat and move our bodies. The best combination is to incorporate a variety of different modalities so that you challenge your muscles and prevent them from adapting to the same movements. Slower tempo workouts will challenge your muscles by igniting your slow-twitch muscles fibers as they work hard to control the movements and stabilize the joints. Your body will know it’s working hard when you start to ‘shake’ while performing the exercises. This is a sign that your neural system is adapting to the work your body is accomplishing. A slower workout style may or may not be a part of your current workout routine. If it is, keep at it and alter it with other workout styles. If you’re new to this concept, then try these 3 different workouts I’ve created for you to do on your Total Gym. SLOWER WORKOUTS This blog series explores different training styles by slowing down your workouts to maximize your results. The workouts focus on three different training styles: Part 1: Pilates Part 2: Slow Strength Part 3: Yoga/ Stretching/ Recovery These slower-style workouts are challenging and can be added into any routine. Be sure to check them all out! SLOW IT DOWN RECOVERY WORKOUT Yoga / Stretch || Slow & Recovery Directions: Perform the following yoga-based recovery poses slowly with control in a flowing sequence. The exercises listed have two different parts; (a.) a dynamic stretch followed by (b.) a static stretch. •Perform each dynamic stretch (a.) for 5-10 reps slowly. •Hold each static stretch (b.) for 3 consistent breaths before releasing from pose. •Repeat the flow 1-3 sets depending on your timing. •Use these movements as a guide to incorporate with other stretches. Set Up: Medium level, cables GB = Glide Board 1. Cat / Cow, Down Dog Peddling (a.) Cat/ Cow • Face the tower in a quadruped position • Using your breath, round the back into cat, then into cow • Do this motion 3xs, then move into (b.) (b.) Down Dog Peddling • Press hips up and back into a downward dog • Arms and legs are straight and toes are positioned at the bottom of GB • Alternate peddling by dropping one heel to stretch the calf while bending the opposite leg. • Have equal weight in arms and legs Repeat whole sequence (a.) & (b.) 2. Bridge, Hug Knees, Happy Baby (a.) Bridge, Hug Knees • Supine position facing away from tower • Articulate spine into a bridge position (straight line from shoulders to knees) • Clasp hands underneath spine if flexibility permits • Articulate spine in reverse to come down (b.) Hug Knees • Hug knees into chest to release the lower back and hips • Aim to place each knee inside the elbow creases and reach for opposite arms (c.) Happy Baby • Take the soles of the feet into each hand and lift legs to ceiling • Gently pull down on the feet or rock side to side to feel the stretch Repeat whole sequence (a.) (b.) & (c.) 3. Runners Lunge, Quad Stretch (a.) Runners Lunge • Face the tower and assume a deep lunge • The front leg is bent at 90 degrees and the back leg is placed straight onto the GB • Both hands are placed inside the bent knee on the top of the GB or forearms down if you are more flexible • Roll from side to side to feel the stretch (b.) Quad Stretch • Bend the back leg and grab the top of foot, ankle, or shin with the same arm • Pull the heel towards glutes gently or rock side to side to feel the stretch Repeat whole sequence (a.) & (b.) on other side 4. 1/2 Kneeling Side Stretch, Inner Thigh Side Bend (a.) 1/2 Kneeling Side Stretch • Facing one side, assume a half kneeling position with one leg straight and the opposite arm extended for balance • Reach the ‘free’ arm in a circle motion overhead • Feel free to add in other needed movements (ex: turn head, circle wrists, etc.) • Then move to (b.) (b.) Inner Thigh Side Bend • Transition by slowly sweeping the body to reach towards the straight leg • Press the hips back and feel the stretch where your body needs it Repeat whole sequence (a.) & (b.) a few times, then change sides. Check out this slow flow video to see how these Recovery exercises are performed with control on your Total Gym. Slow down, breathe, and listen within. Combine these slower style workouts along with other training modalities to add variety to your workout program and get incredible results. Best, Maria The post Slow workouts: Part 3 – What are the benefits of slower recovery workouts? appeared first on Total Gym Pulse.

  • Slow Workouts: Part 2 – What are the benefits of slower Strength workouts?
    by Maria Sollon on July 28, 2020 at 2:48 pm

    https://www.youtube.com/watch?v=JLz7vYaH5x8&feature=youtu.be High intensity workouts have been dominating the workout scene, but did you know that there are also proven benefits to changing fast paced exercises to slower, more mindful movements? By performing a variety of ‘slower style’ workouts, you can train your muscles in a different way to develop strength, length, and flexibility, all while maintaining great form, staying safe, and getting the right balance of intensity from your work out. While striving to be the strongest version of yourself, consider these reasons for why slow-paced training has become a great substitute or addition to your fast-paced training. 3 Reasons to incorporate slow training into your routine · Achieving greater range of motion · Improved neuromuscular control · Constant muscle activation · Lower risk of injury · Better strength gains · Reduced momentum · Easier to maintain proper exercise form · Develops muscular endurance SLOW IS THE WAY TO GO The slow-paced method of training is simple and the results are proven! Your slow, mindful movements enable specific muscles or muscle groups to be easily targeted. The slower motion will allow you to focus on accomplishing good form throughout the move-ment and will reduce stress on your joints and will prevent injury. You will experience con-stant muscular activation as the muscle fibers remain in tension without having the chance to recover. As a result, you will also feel an intensity like you never thought possible for a slow movement. Slow-paced training is great for those trying to get in shape because it is easy to follow and maintain good form. But this is not just for beginners. Triathletes, marathoners, cross fitters, and athletes of all levels are now adopting this as the go-to workout to balance with other high-cardio activity for a safe and effective form of training at the muscular level. SLOW IT DOWN WORKOUT Strength || Slow & Challenging Directions: Perform the following Strength exercises slowly with control in a circuit format. • Do 10 reps per exercise or use a timer (60-90 seconds/ exercise) • Repeat circuit 2-3 times. • Use these exercises as a guide to incorporate with other exercises into your routine. Set Up: Medium level, cables GB = Glide Board 1. Pullover Crunch, Extend Legs Focus: CORE • Face away from the tower with both cables in hands. • Lie supine on the GB with knees bent and arms extended out from chest to start. • Keep arms straight as you simultaneously reach towards the GB and perform a ‘crunch'. • Remain in the crunch as you lift legs to 90 degrees (advanced: extend legs straight). • Lower the legs while maintaining the ‘crunch’ position and without arching back. • Lift the legs and arms back to starting position. 2. Surfer Row Focus: BACK • Kneel facing the tower with both cables in hands (modify: sit). • Extend arms straight and slightly round torso over thighs to start. • Simultaneously sweep arms back towards hips as the spine articulates upward into exten-sion. • Hold for a moment, then slowly return back to the starting position. • Keep arms extended straight at all times throughout exercises. 3. Serve, Curl & Extend Focus: SHOULDERS/ ARMS • Sit on GB facing away from the tower with both cables in hands. • Bend elbows at waist with palms facing upward to start. • Extend arms out to chest level. • Perform one bicep curl keeping arms parallel, then extend back to chest level. • Return to starting position. • Advanced: perform exercise from a high kneeling position (see video for demo) 4. Reverse Lunge, Reach, Slow Repeaters Focus: LEGS • Disconnect cable and lower incline. • Face away from tower at the bottom base and place one foot on the GB. • Open the GB and lower into a lunge position while arms reach overhead. • Remain in the lowest lunge and perform slower repeaters with arms that follow. • Perform this exercise on both sides. Be sure to check out the video to see a demo on how to perform these exercises with control. Up next is a slow-yoga based recovery workout, so stay tuned for Part 3! Best, Maria The post Slow Workouts: Part 2 – What are the benefits of slower Strength workouts? appeared first on Total Gym Pulse.

  • Slow workouts: Part 1 – What are the benefits of slower Pilates workouts?
    by Maria Sollon on July 22, 2020 at 2:54 pm

    https://youtu.be/qI06G0uS8wU Running, jumping, spinning, and HIIT circuits all have one thing in common… they’re typically performed at a fast pace at a high intensity. Not all forms of exercises have to be conducted quickly to achieve results. What if you did the opposite and slowed down your movements by focusing on precise execution and core control? Your body will work just as hard, if not harder, at a high intensity, but with less impact and speed. To excel at your fitness goals, it’s best to perform a variety of different workout styles and alter the modalities. Whether you like to weight train, do Pilates, practice yoga, or kill it in a HIIT class, there are several ways to incorporate a slower style strength workout to maximize your results. GO SLOW WITH A PILATES FLOW Slow is the way to go when performing Pilates based workouts. In Pilates, the exercises are performed in a slow and controlled manor to develop muscular strength and length from the inside of the body out. Slow and controlled movements along with added resistance taps into your neural system and utilizes your slow-twitch muscles fibers to work to failure (in a positive, safe way). Performing controlled movements with absolutely no momentum requires the muscle fibers to remain in constant tension over time. The intensity soars as your muscles work hard to perform the movement with control. A slower style workout is one that power lifters, triathletes, marathoners, and athletes of all levels will benefit from incorporating into their training program. This type of muscle engagement will develop a strong, long, and lean physique. BENEFITS OF PERFORMING PILATES SLOWLY Pilates strengthens the body from the inside out to develop strength and lean muscle length. Here are a few reasons why slowing it down works wonders: PROPER FORM Moving slowly ensures you’re executing the exercise with correct form by activating the right muscles through a safe range of motion. The slower you move, the more you are able to focus attention on the muscles worked, which is important in Pilates. INCREASED STRENGTH Slower movements activate each muscle to simultaneously work together by keeping the muscle under tension through the exercise’s range of motion. This constant activation develops strength in the muscles and joints. Don’t be surprised when your muscles start to “shake” uncontrollably - this occurs when your muscles are changing and from the slow and controlled movements. BURNS FAT Slow and stead is where it’s at to get your body into the fat-burning zone. Similar to cardio or interval bursts that raise your heart rate up, slower workouts can do the same without the impact! The slower you move, the more you build muscle, which ultimately burns fat. NO MOMENTUM When an exercise gets tough, many will struggle through it using momentum and the assistance of other muscles or body parts. Why not drop the resistance, modify the movement, or…. Slow it down!? By slowing down an exercise, your muscles have to work twice as hard to control the speed, execute the correct form, and use the muscle to its full potential. CORE DERIVED Slow and controlled movements are derived from your inner core muscles to ignite the strength needed for the entire workout. Your core powers the strength and stability to work your extremities. These are just some highlights of why slow and controlled Pilates movements will rock your body right. SLOW IT DOWN WORKOUT Pilates || Control & Length Directions: Perform the following Pilates exercises slowly with control in a circuit format. • Do 10 reps per exercise or use a timer (60-90 seconds/ exercise) • Repeat circuit 2-3 times. • Use these exercises as a guide to incorporate with other exercises into your routine. Set Up: Medium-High level, Toe Bar attached. GB = Glide Board 1. Roll up & Rotate Roll up • Sit at the bottom of the glide board with legs extended, feet flexed and anchored to the bottom rails. • Sit tall and extend arms from chest. • Exhale as you draw the navel inward and roll the spine down to the GB. • Extend and reach arms overhead WITHOUT arching the spine. • Roll back up to sitting by slowly articulating each bone away from the glide board. Rotate • With an elongated spine, open the arms to each side reaching through the fingertips. • Keep the sitz bones anchored into the glide board as you rotate the upper half of the body to one side, back to the middle, to the other side, then back to middle. Repeat this exercise combo for the desired reps or specific time. 2. Bridge Rolls & Running Bridge rolls • Open the GB and sit at the bottom with legs extended. • Roll down to lye supine on the glide board and place both heels parallel and flexed onto the toe bar. (Cup the bottom of the GB gently with your fingertips to prevent slipping.) • Bend the knees to close the GB and begin to articulate your spine into a bridge position. (advanced: keep GB open) • Extend the legs out to form a straight line of the body. • Keep the hips lifted in the bridge position as you bend the knees and close the GB. • Roll the spine back down to the GB with control. • Repeat 3-5 times. Running • Place the toes onto the toe bar and extend legs straight. • Alternate a peddling motion with the heels. One leg remains straight with the heel flexed under the toe bar, while the other knee bends. • Alternate this running movement to feel a stretch through the hamstrings and calf. Repeat this exercise combo for the desired reps or specific time. 3. Eve’s Lunge & Plank Lift Eve’s Lunge • Face away from the tower to one side of the toe bar. • Place your hands on the toe bar and half kneel down to the GB with the inside knee. (The outside foot is placed to the outside of the bottom rail.) • Keep the spine and arms elongated as you open the GB. • Tuck the toes and extend the leg into a full lunge. • Open and close the GB in this position 3 times to strengthen the legs, and stretch the hip flexor. Plank Lift • Keep arms extended on the toe bar and shift weight into the hands. • Simultaneously place one leg onto the GB to assume a plank position and extend the opposite leg straight back. • Tuck the extended knee in towards the arms, then extend out again. • Repeat the knee tuck 3 times, then place the lifted leg back to the side of the base to repeat from the Eve’s Lunge. Repeat this exercise combo for the desired reps or specific time. Check out this Pilates video to see how to perform these exercises with control. If you want to make a difference in your physique, then incorporate slower style workouts to challenge your muscles. The challenge is real and you will love the results. Up next is a slow-strength based workout, so stay tuned for Part 2! Best, Maria The post Slow workouts: Part 1 – What are the benefits of slower Pilates workouts? appeared first on Total Gym Pulse.

  • Reboot Your Immune Health Program
    by Frances Michaelson on July 21, 2020 at 5:39 pm

    While we are seeing spikes in Covid cases, I decided that It would be a good time to teach and encourage people how to take control of their health. How does that saying go? We only fear what we do not know. We are bombarded with conflicting reports and statistics on a daily basis. The media instills so much fear and confusion with the constant chatter and noise that no one knows who to believe anymore. I am not only referring to the climate at the moment, but also to the reference of trending diets, supplements, etc. When you have a better understanding of how your body works, you are more capable of making the right decisions for yourself. You also have the confidence to navigate through the trends and manage your lifestyle properly. HOW TO MANAGE YOUR HEALTH This program, taught through zoom, runs for 4 weeks. The first week, I teach who we are as a species providing detailed information about the environment that our cells live in. How they manage to thrive or not depends on the alkalinity of our blood and lymphatic system. Homeostasis (homeo meaning the same and stasis meaning the state), is what we strive to maintain on a daily basis. In other words, the balance or pH must always be between 7 and 8. Why it fluctuates, what happens to us at the cellular level when it does fluctuate, and how to recognize signs of imbalance are all explained in the program. WHY DIETS FAIL We then dive into the four pillars of health: digestion, absorption, utilization and elimination. Contrary to what you have heard for years, the expression, "we are what we eat " is not really valid. We are more than that; we are what we digest and what we eat. In other words, if we fail at digesting our food, we then fail at absorbing nutrients. If we fail to absorb nutrients, our cells have no fuel to perform. Failing at digestion also means that we sit with too much acid waste in our bodies causing inflammation in our gut. We also have to realize that if we eat food that has come from inorganic source, we are eating what they were fed: hormones, antibiotics, pesticides, herbicides, etc. Diets fail because we are all different. In this program you will learn to recognize what is not serving you well by the signs and signals your body is expressing. These are all the things that are not discussed in your doctor's office. DO I REALLY NEED SUPPLEMENTS? We talk about supplements, the good, the bad, and the ugly. Do we really need supplements to boost our immune system? We learn that toxins are everywhere. They are in our food, soil, water and even in our cleaning products. The only thing we can do is learn how to avoid them and make better choices. It is common sense that hand sanitizer is full of chemicals, yet somehow everyone just goes ahead and follows protocol without even thinking of what they are actually putting on their skin day after day. READ LABELS! Have you taken the time to look at the labels? Here is what is in some popular hand sanitizers. Besides ethyl alcohol, they contain, isopropyl alcohol, glycerin, carboner, fragrance, aminomethyl propanol, propylene glycol, isopropyl myristate, and tocopheryl acetate. These chemicals can sometimes contribute to psoriasis, eczema, and extremely dry skin. By reading labels and learning ingredients, you can make more informed decisions as to what you put on and in your body. Once you learn how smart your body is, you can learn how to naturally build your immune system to help combat illnesses. To register click here. The post Reboot Your Immune Health Program appeared first on Total Gym Pulse.

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  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in India
    by admin on July 24, 2019 at 8:03 am

    Treadmill Manufacturer in India The treadmill is one of the most popular fitness equipment used by homes in India. People The post Treadmill Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Treadmill Manufacturer in Delhi
    by admin on July 24, 2019 at 8:01 am

    Treadmill Manufacturer in Delhi The treadmill is one of the most popular fitness equipment used by homes in Delhi. People The post Treadmill Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in India
    by admin on July 24, 2019 at 7:50 am

    Spin Bike Manufacturer in India Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Spin Bike Manufacturer in Delhi
    by admin on July 24, 2019 at 7:47 am

    Spin Bike Manufacturer in Delhi Exercising does not need you to go out with your friends for a gym session. The post Spin Bike Manufacturer in Delhi appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

  • Leg Press Manufacturer in India
    by admin on July 24, 2019 at 7:39 am

    Leg Press Manufacturer in India Syndicate Gym has gained wide recognition as a major leg press manufacturer in India. We The post Leg Press Manufacturer in India appeared first on Gym Equipment Manufacturers in India | Syndicate Gym Manufacturer.

Blog – Fitness Nation 24 Hour Gym Arlington TX

  • The Importance of a Rest Day
    by Fitness Nation on August 11, 2020 at 4:26 pm

    By now, everyone knows that to keep their body in shape and healthy, they have to stay regularly active. Whether you choose to cycle or lift weights, there are countless... The post The Importance of a Rest Day appeared first on Fitness Nation.

  • What You Need to Know About Cycling
    by Fitness Nation on July 29, 2020 at 6:30 pm

    Cardio is one of the most popular forms of exercise people often do. After all, there are plenty of different cardio options. They will likely be able to find an... The post What You Need to Know About Cycling appeared first on Fitness Nation.

  • The Benefits of Exercising Outdoors
    by Fitness Nation on July 7, 2020 at 7:16 pm

    One of the best ways to keep yourself healthy is by getting active and exercising. Fortunately, you do not have to be a fitness expert to get active. There are... The post The Benefits of Exercising Outdoors appeared first on Fitness Nation.

  • Cardio and Why It’s Important
    by Fitness Nation on June 25, 2020 at 7:11 pm

    All healthcare experts will agree that being physically active is crucial to keeping your body healthy. It helps your body function at a high level by improving cardiovascular health and... The post Cardio and Why It’s Important appeared first on Fitness Nation.

  • What to Know About National Hydration Day
    by Fitness Nation on June 19, 2020 at 3:38 pm

    Keeping your body healthy should be a priority for everyone. After all, you only get one body, so you better take care of it. Staying healthy isn’t as cut and... The post What to Know About National Hydration Day appeared first on Fitness Nation.

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Anabolicco Training - Genetics - Nutrition - Supplements

  • One Rep Max Bench Calc
    by Team Anabolicco on June 14, 2020 at 9:02 pm

    Anyone who spends any significant time “under the bar” is going to eventually want to know what a 1 rep max bench calc, and a squat max chart is. The problem is that you’re likely not hitting the gym to go for a new max bench anytime soon, nor should you even attempt a new... The post One Rep Max Bench Calc appeared first on Anabolicco.

  • Macronutrient Calculator – Calculate Your Macros Here
    by Team Anabolicco on June 14, 2020 at 7:52 pm

    It wasn’t too long ago that people only had a vague idea of what their body required fuel-wise in order for them to see results in the gym. However, smart fitness means smart nutrition and with the help of macronutrient calculator tools like the one below, it’s now easier than ever to meet goals. What... The post Macronutrient Calculator – Calculate Your Macros Here appeared first on Anabolicco.

  • Reaching Your Ideal Body Fat Percentage for Competition Bodybuilding
    by Team Anabolicco on February 17, 2019 at 9:49 pm

    When it comes to competition bodybuilding, muscle size and definition often separates the winners from the rest. Part of defining your muscles and getting the vascular look that the judges want to see involves discovering and reaching your ideal body fat percentage. What Is Body Fat Percentage? The term “body fat percentage” refers to the... The post Reaching Your Ideal Body Fat Percentage for Competition Bodybuilding appeared first on Anabolicco.

  • 5 Goblet Squat Benefits and Why You Should Do Them
    by Team Anabolicco on May 7, 2018 at 10:59 am

    Goblet squats are an excellent leg exercise that have been gaining popularity in recent years. You may have seen this movement being done in your local gym and wondered if it’s something you should add to your routine. Below are five goblet squat benefits and why yes, you should be doing them. Goblet Squats are... The post 5 Goblet Squat Benefits and Why You Should Do Them appeared first on Anabolicco.

  • Use these Natural Thermogenics Tips to Burn Fat
    by Team Anabolicco on May 7, 2018 at 10:46 am

    Thermogenesis is a process by which the body’s temperature rises and enhances metabolic rates. It’s possible to induce this state on your own to help improve your body’s ability to burn fat with all-natural products. These natural thermogenics have been shown to work for many people who struggle to lose weight on their own. Avoid... The post Use these Natural Thermogenics Tips to Burn Fat appeared first on Anabolicco.

  • 12 Superfoods You Need to Build Your Muscle
    by Edward on November 26, 2018 at 5:02 am

    12 Superfoods You Need to Build Your MuscleWhenever you do something that requires physical activity, your entire body benefits from it. After a 2-hour workout, you’ll feel happy about life and your mental state will improve. Your muscles will gradually enlarge and get stronger. You, as a person, will become a better version of yourself The post 12 Superfoods You Need to Build Your Muscle appeared first on GGP.

  • 5 Cutting-Edge Tech Gadgets for Cyclists in 2019
    by Edward on November 14, 2018 at 9:54 am

    5 Cutting-Edge Tech Gadgets for Cyclists in 2019Looking to equip your bike properly? Aside from maintenance and tender loving care, there's nothing quite like sprucing up a reliable bike you know well with a device designed specifically to make your cycling experience smoother, safer and more enjoyable. In fact, some of the best enhancements to The post 5 Cutting-Edge Tech Gadgets for Cyclists in 2019 appeared first on GGP.

  • 6 Broader Benefits of Regular Physical Activity
    by Edward on November 9, 2018 at 11:25 am

    6 Broader Benefits of Regular Physical ActivityFor a holistic and well-rounded health, there is a need for you to engage yourself in physical activities that involve exercises. This is one way for you to maintain your physical health and also to strengthen your mental and emotional health. It is a common misconception that people exercise The post 6 Broader Benefits of Regular Physical Activity appeared first on GGP.

  • The Mega List of Snoring Remedies That Every Snorer Needs to Read
    by Edward on November 4, 2018 at 9:02 am

    The Mega List of Snoring Remedies That Every Snorer Needs to ReadSnoring is your body’s way of telling you that it’s not getting enough oxygen. Unfortunately, it’s a message that alerts everyone else but the snorer. Gone are the days when you had to stuff your ears with cotton just to get some peace and The post The Mega List of Snoring Remedies That Every Snorer Needs to Read appeared first on GGP.

  • 8 Essential Stuff To Have In Your Gym Bag
    by Edward on November 1, 2018 at 12:41 pm

    8 Essential Stuff To Have In Your Gym BagYou may have heard this famous quote by the great Mother Teresa, “Be faithful in small things because it is in them that your strength lies”.That saying even applies to you when you are going to the gym. Many people often ignore the importance of the stuff The post 8 Essential Stuff To Have In Your Gym Bag appeared first on GGP.

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Gym If you’ve been lifting for decades or are just starting out r/GYM is for you. Please read our sub rules before posting!

  • Seven week in
    by /u/cluelessphp on August 12, 2020 at 2:23 am

    submitted by /u/cluelessphp [link] [comments]

  • Looking to create safety bars for squat rack
    by /u/BigChungusWeedRules on August 12, 2020 at 2:08 am

    submitted by /u/BigChungusWeedRules [link] [comments]

  • Question for gaining muscle
    by /u/Greenbird49 on August 12, 2020 at 1:28 am

    I (16M, 145lbs) work at a gym and use the gym after work. I only work 3 days a week so I do: Monday: legs Tuesday: arms Wednesday: back & core Ive been doing this for about 3 weeks, I usually go for an hour and a half everyday. Afterwards I make a smoothie at work and usually ad muscle builder and protein. Any recommendations? Im trying to gain muscle and a little bit of wait im a stick submitted by /u/Greenbird49 [link] [comments]

  • Anyone got a Good 5-6 day Push, Pull, Leg Routine ?
    by /u/Sufyaanlol on August 12, 2020 at 12:14 am

    Would be much appreciated if someone does as I’m fed of the traditional full day on one body part routines. submitted by /u/Sufyaanlol [link] [comments]

  • Will going from 220lbs to 160lbs leave me with loose skin?
    by /u/mred_oppurtunity on August 11, 2020 at 11:45 pm

    I'm working out and losing weight fast. Doing omad, working out 6 days a week, and I feel amazing. My main concern is loose skin. I've only been this big for about a year and a half, all my life I've been fit but things happen. 5'8, 200lbs (was 220 at peak), 21y/o Thanks! submitted by /u/mred_oppurtunity [link] [comments]

  • Quarantine Objectives for Athletes and Coaches
    by Dustin Myers on March 30, 2020 at 3:36 pm

    Quarantine Objectives for Athletes and Coaches During this period of social distancing, it can be tough for both athletes and coaches to stay on track and working towards long term goals.  With schools closed, training on hold, state tournaments canceled, and summer events like Fargo in question, it can be tempting to throw in the towel. I want you to stop right there. Look at the big picture. Every situation, no matter how dire, presents an opportunity, you just have to find it. So what can we do? How can we make the most of our current situation? I’m going to help you. I’ve created two lists - one for coaches and one for athletes - that will help you make the most of every day during the pandemic.  It can be easy to drift thru these days at home with no structure or no clear objective, but I guarantee that those who take advantage of this time to improve will still be standing when things return to normal. Athletes - Quarantine Objectives 1. Set your Alarm - no more sleeping in.  Get plenty of rest, but wake up around when your normal time would be.  I normally wake up around 4:15am - I’m sleeping in until 5:15am but still waking up and being productive. 2. Schedule your Day - athletes such as yourself are used to daily structure: school at this time, practice after school, etc.  Don’t just wake up and say “I’m going to workout later”.  Not know ing when you’ll do something makes it easier to skip.  Schedule these things daily: workouts, online school work, film study, personal development/reading - and know exactly when you will do them. 3. Follow a nutrition plan - don’t make the mistake of binging on junk food because you are bored.  It will still be shirtless weather in a few months whether we are quarantined or not - a few months of eating like a pig can set you back the entire summer. 4. Focus on your Weaknesses - remember how you thought you would get strong hamstrings if you only had the time? Well, you have the time now.  Start incorporating daily workouts and exercises to address your weak points, whatever they may be. 5. Improve your flexibility/mobility - this is something most athletes treat as an afterthought, and I admit it falls well below most other items on my strength and conditioning priority list.  Use your extra downtime to take up yoga - there are thousands of yoga routines on youtube, try one each day until you find an instructor or series that you like. 6. Watch film - now would be a good time to watch and access your matches from this past season.  Give yourself some honest feedback? What needs to improve? Why did you lose certain positions?  Think critically and find ways to address the underlying problems. 7. Get outside - don’t stay cooped up in your house staring at your phone day after day.  Get outside for fresh air and to exercise daily.  Even if you don’t need to work on your conditioning right now, going for a long run a few times a week is great for mental health as well as your aerobic base. 8. Weekly Challenge - pick something new each week outside of your normal training to work on.  Learn to walk on your hands.  Master a muscle up.  Finally hit that 6 minute plank.  Anything you’ve been intrigued by, now is the time to work on it and conquer it. Coaches - Quarantine Objectives 1. Communicate - just because you don’t see your athletes every day at practice doesn’t mean you can’t influence and motivate them.  Call them.  Send out a mass email.  Better yet, set up a weekly Zoom conference call with your team to go over their (solo) training plans for the week and hold them accountable. 2. Self Educate - the resources at our fingertips are staggering.  Have you always wanted to learn John Smith’s low single or how to teach hand fighting like Tervel Dlagnev?  The info is out there, whether its a youtube video, a book from Amazon, or an online course, now is the time to learn so you will be a better coach after this is over. 3. Continue to Coach - one way you can do this is by aggragating Flo or youtube videos for your team to watch.  Each week make a list of X amount of matches and send the links to your team.  Maybe it’s just fun high level matches you want them to enjoy, or maybe you pick a theme - the best top wrestlers in the past 10 years, for example.  Send a set of questions for them to answer and return after viewing. 4. Assess, Organize and Create - honestly access your program and decide how you can fill in the gaps.  Create documents that you can use each season.  Organize them in Google Drive to share with your coaching staff.  Take things that were verbal or missing - room rules, team conduct, preseason training objectives - and put them “on to paper”.  This will make them more real and save you work each season going forward. 5. Train Yourself - you knew I wasn’t going to let you guys off that easy, right?  Now more than ever, it’s important for you to lead by example.  If your daily quarantine routine is Netflix and Budweiser, how can you expect to inspire your athletes from a distance?  On the flip side, if you use this time to finally drop that extra 20lbs that’s been weighing you down, it will serve as a huge motivation to your athletes to keep working hard on their own. Remember - we are all in this together.  The majority of people are going to backslide during this time and lose any type of momentum they once had.  That doesn’t have to happen to you!  Eventually when life returns to normal, be ready to hit the ground running! NEED HELP TRAINING DURING THIS TIME? Check out my Wrestling Strength Home Workout e-book 5 week STRUCTURED strength program Full Exercise Library No equipment required - designed to do AT HOME! Sign up for my WRESTLING STRENGTH E-mail list for weekly training tips and motivation.  Sign up today and get a FREE training PDF with 8 of my toughest training FINISHERS:  SIGN UP HERE

  • How to avoid Wrestling KNEE INJURIES
    by Dustin Myers on February 12, 2020 at 9:55 pm

    How to avoid wrestling KNEE INJURIES  Due to the rough, physical nature of the sport, injuries are common place in wrestling.  Probably the most common types of injuries involve trauma to the shoulder and knee joints.  A steady diet of daily shoulder pre-hab and weekly overhead stability positions have helped tremendously to cut down on the amount of shoulder and labrum tweaks I see with my athletes, but what can be done when it comes to knee injury prevention? Knee injuries can be a little bit tricky since there are a ton of variables in the direction and amount of force applied to this hinge-only joint.  While the shoulder joint is very complex and vulnerable, there is a lot of play and mobility that can keep you from experiencing trauma.  The knee, however, only bends one way, and can easily be put into a bad situation when attacking, scrambling , or even doing controlled training.  While there is no magic plan or exercise to prevent knee injuries, here are some strategies that can help: Eliminate front to back imbalances - the most common strength imbalance in athletes is overdeveloped quads and underdeveloped or weak hamstrings.  While this may not specifically cause a knee injury, anytime you have an imbalance you are opening yourself up for injury, especially during a sudden movement, change of direction or during a forceful impact.  Hamstring strength work at the knee joint (vs hip dominant movements such as RDLs) - GHR or BW/Nordic Hamstring Curls - should be a regular part of your strength program.  Prehab such as Swiss Ball Leg curls and banded leg curls for high reps can be done on a daily or regular basis.  Fix Knee Valgus - You’ve seen it before, when an athlete (sometimes even a very strong one) squats or lunges, their knee “caves” in and they go knock knee-d.  Knee Valgus is super common and can lead to ACL tears.  This typically happens due to week Glutes (leg abductors) which leads to internal rotation and adduction of the hip.  Prehab type movements such as banded Hip abduction (or “clamshells”), Glute Bridges (feet wide) or lateral lunge “walks” with a band around the mid thigh can be implemented daily as part of your athletes dynamic warm up.  Placing a band above the knee while an athlete squats under light load can teach them how to cue their abductors and focus on forcing their knees out into proper position. Train Single Leg movements in multiple planes - although the knee joint only hinges in one direction, training unilaterally in multiple planes can help eliminate or prevent the problems listed above.  Lateral lunges, split squats, side step ups, and pistol squats may not have the overall strength/mass building benefits of traditional bilateral Back Squats, but they can help better prepare the body for the physical demands of wrestling.  I also like to use single leg lateral jumps (straight to the side on to a box or on the ground at an angle) to help condition an athlete to absorb force laterally and change direction quickly, which has a huge carry over to wrestling. Need help training hard and smart?  Let me help you.  My Strength & Conditioning for Wrestling e-book series is used by elite coaches and athletes around the globe. Get started today Coach Myers E-books  

  • Should Wrestlers Bench Press?
    by Dustin Myers on January 13, 2020 at 2:51 pm

    Should wrestlers bench press? Ok, we’ve all heard the anecdotes, and maybe you find yourself reciting them as well - “wrestling is not a pressing sport” “Bench Press isn’t functional” “If you’re on your back pressing up, it’s too late” While I agree that wrestling involves the “pulling” muscles of the back and biceps much more than the “pushing” ones, it is important to be strong in every position.  Hand fighting involves both pushing and pulling, and you definitely need a strong chest to cradle up an opponent. So the short answer is “yes”.  Despite the long standing myths within wrestling culture, all wrestlers should bench press.  The slightly longer answer is that when programming bench press for wrestlers, make sure that upper body pulling movements are prioritized at a 2:1 ratio - i.e. each week do twice as much volume pulling as you do pushing. So if during the season your athletes are lifting weights twice per week, make sure both days include some heavy pulling (weighted chin ups on one day, and rows paired with your pressing movement during the second lift), and that the total volume of sets for pressing is half that of your pulling movements for the week. Some other ways to make the bench press “sport specific” for wrestling: 1. Bring in your grip - by shortening the grip to no wider than shoulder width the bench press becomes safer for the shoulder and forces the athlete to use their lats to stabilize and push the bar.  Keeping the grip medium/narrow also more closely mimics the position a wrestler would “push” during hand fighting rather than with their elbows out wide. 2. Go single - the single arm dumbbell press is one of my favorite pressing variations for wrestlers, particularly in season.  Without a second dumbbell to counterbalance, the single arm press requires a tremendous amount of anti-rotational core strength and forces the athlete to drive into the ground with their glutes - making this press as “functional”  as it gets. 3. Start low - Performing a Pin Press out of a rack is a great way to build concentric power (pressing up) without the soreness associated with eccentric (lowering the bar) loading.  Set the pins or rack so that the bar is just above the chest at the bottom position.  Get set under the bar, tense up the lats and squeeze the bar before exploding up into a press.  Rack and then have your spotters lower, or loosely guide the bar back down.  Re-set before each rep - do not bounce off of the rack. Remember!  You can’t get enough “pulling” movements - even on days off, face pulls and band scap retractions can be used as prehab to build resiliency and shoulder integrity - but that doesn’t mean you should neglect your presses.  My wrestlers bench press year round, and yours should too. The most important thing is having a structured strength plan that addresses all of the physical needs and demands of wrestling - luckily for you, I have you covered.  Check out my Wrestling Strength e-books HERE 

  • How to maintain MOMENTUM over the holidays
    by Dustin Myers on December 20, 2019 at 10:40 am

      Season’s Greetings!  With the holidays right around the corner it can be a tricky time to navigate for coaches and athletes.  Competition has started, the volume of training has been incredibly high for a few months, and whether its a holiday tournament or the start of league competition, chances are you have some important dates circled on the calendar that are approaching.  Right in the middle of all that you have…Christmas, New Years Eve, no school, traveling to see family, christmas cookies…you get the picture.  Sometimes its hard enough to fend off one distraction or momentum killer, but just when things are getting rolling you have all of this to deal with.  Rather than get tripped up by getting out of the routine, let’s use this as an opportunity to continue growing! What to do: 1. Rebuild your base.  You probably spent most of the fall months conditioning heavily to get in wrestling shape.  As the season started you found less time for conditioning except maybe sneaking some sprints or bike in after practice. If you have the holidays off from competing, now is the perfect time to hit the road (yes, even in the cold) for a long 4-6 mile run and open up those lungs.  A little time away from the mat can be the perfect time to challenge your aerobic fitness in some other ways, either running or a nice 60 minute air dyne session while you watch the Grinch.  Or… 2. De-Load.  Maybe the early season already has you feeling a little banged up.  In that case, use this time off to schedule some active recovery - yoga, float tank session, or a trip to the chiro.  Get some good aerobic work in without the impact by swimming laps at the local Y. 3. Chase the Pump.  Most of your strength training from here on out is (or should be) heavy and performance based for explosive power.  If you have some time away from your teams structured lifting sessions, hit the gym for a “feel good” lift.  Grab some moderate weight for some medium high reps and get a killer pump.  Think of a couple pump lifts as hitting the “reset” button, filling out those muscles and maintaining strength while gearing up for a return to heavy intensity. 4. Sleep in.  No school? Use this as an opportunity to get some extra rest to recharge and fuel your fire for the upcoming grind.  But remember - if you normally sleep from 10pm to 5:30am during school but on break you stay up until 4am playing video games and sleep until 11am you are actually getting less rest. 5. Take competition prep seriously.  Just because a dual or tournament coincides with winter break doesn’t mean you should treat it like a vacation activity.  Go to bed early, train hard, and be disciplined with your weight just like you would during the school year.  It can be tempting to unwind during the holiday season but you want to be the one pulling upsets because the top kid in your bracket spent too much time playing fortnight and eating cookies - not the other way around. What NOT to do: 1. Do not throw your nutrition plan out the window. I wholeheartedly believe that athletes need to enjoy christmas dinner and perhaps even have a treat or two - for their sanity if nothing else.  But that doesn’t mean nutrition should not be a focus during winter break, one cheat meal a day is fine but a cheat day is not.  If you know you’ll be having a big dinner with relatives, then pick that morning for the long run or swim you’ve been planning and then eat perfect all day leading leading up to it.  It’s important to feel like you’ve “earned” it rather than “cheated” on your diet. 2. De-Load. I know, I know…I said a deload was fine. But remember, deload means different things to different people and some interpret this as “time off”.  If you do not have scheduled practice time or strength sessions there is still plenty you can do - biking, running, light lifting, bodyweight exercises, or even some boxing on the heavy bag are great ways to de-load without back pedaling. 3. Do not worry about rankings.  Ok, you’ve had some matches and maybe these early contests have went your way, and maybe they haven’t.  Either way, look at the upcoming new year as a fresh start.  Follow my tips and progress over break and come out ready to continue on the path to your preseason goals.  But remember - this works both ways!  Early season success does not equal post season results!   Coaches - make sure to share this list with your athletes.  Enjoy the time with friends and family and have a wonderful holiday!  Want to receive training tips from me every week?  Sign up for my Wrestling Strength newsletter and get the latest knowledge and also a FREE training PDF with 8 of my toughest finishers: Yes! Teach me what you know!   Need help training your athletes NOW?  Check out my Wrestling Strength E-Book series

  • How to avoid a disastrous WEIGHT CUT
    by Dustin Myers on December 7, 2019 at 5:07 pm

    How to avoid a disastrous WEIGHT CUT By Coach Dustin Myers, CSCS Are your wrestlers cutting weight the WRONG way? Ah, yes...the proverbial elephant in the room - weight cutting.  Personally I am a huge proponent of wrestlers NOT cutting weight, particularly at the high school or youth level, but until we have a major culture change it will remain a part of the sport.  Even if an athlete is not cutting a large amount of weight the reality of being stuck between two weights (say, an athlete that walks around at 190lbs) usually leaves us with one option and that is taking off some water weight before weigh ins.  However, like most things, there are right ways and even more wrong ways to go about it, with many athletes taking off weight in ways that can be detrimental to performance and their health. What to avoid: 1. Do NOT limit your water intake early in the week. The easiest mistake to make is to limit water as you are bringing your weight down. A chronically dehydrated body becomes a sponge, retaining any water that comes in and making it hard to actually lose excess water when it comes time to make weight. Solution: stay hydrated drinking 1 gallon of water or more per day all week 2. Do NOT skip meals. Even when bringing your weight down during the week your body still needs fuel for recovery. Starving yourself will cause your metabolism to grind to a halt and your body will go into a catabolic state, eating away at the muscle you worked so hard to gain. Solution: continue to eat small nutrient dense meals 3-4 times per day the entire week.  Limit carbohydrates to fruits, veggies, and low glycemic complex carbs like quinoa and brown rice - preferably after training. High fat foods such as eggs, avocado, and nuts will provide energy and satisfy hunger even in small amounts. 3. Do NOT work hard to take off the weight. When it comes time to make weight, you should be roughly the same number of pounds over that you can safely lose in one practice. If you normally sweat off 4lbs each practice then your goal should be to walk around no more than 4lbs over by the end of the week - but the key is to lose that last 4lbs by expending the LEAST amount of energy possible. Solution: use low intensity activities such as biking and stance motion to sweat.  I would recommend running only at the beginning to get your sweat going then continue with lower intensity activities. 4. Do NOT gorge after weigh ins.  As tempting as it can be, do not pig out after making weight.   Solution: Rehydrate first - I recommend 32oz of Water with Max Effort Muscle Amino Recovery immediately - then take in some simple carbs such as a banana.  20minutes or so later treat yourself to a peanut butter and jelly sandwich and continue to drink water. 5. Do NOT get behind the 8-ball.  It's natural to have a big cheat meal(s) after competing and remember that your body is going to be a sponge after being dehydrated.  Don't let that saturday night bloat carry over into monday or tuesday. Solution: the day after competing get a good sweat with some long, slow, low intensity active recovery.  You might not feel like riding the bike for an hour the morning after your tournament title, but it will help work out the soreness and get rid of the bloat from your victory feast - and make the next weight cut that much easier. Those are just a few tips to make sure your weight cut is not a disaster.  I would much rather see wrestlers eat healthy, lift heavy all season, and enjoy wrestling!   Want to learn more?  Join my FREE weekly Wrestling Strength newsletter with all of the latest training tips and techniques to take your performance to the next level!  I will also give you a training PDF with 8 of my toughest FINISHERS for free just for signing up!  Join NOW Check out my e-books and learn the same workouts I use with my elite wrestlers: Coach Myers Strength & Conditioning Programs

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  • 5 Tips-and-Tricks to Boost Your Stamina
    by Anu Shree on December 3, 2016 at 8:08 am

    Do you get drained minutes after starting your workout? Well, then you are caught up in the trap of low stamina. Recharge your drained battery by bolstering your stamina and endurance. But before discussing the hacks to boost your stamina, let us understand the concept of stamina.“Stamina is the potential to do something for a prolonged period without getting exhausted or giving up”. Low stamina can leave you gasping soon after you land on the treadmill or begin exercising. The key to boosting

  • Protein Supplements
    by Anu Shree on October 23, 2016 at 2:29 am

    Skim through any fitness blog or magazine, and you can tell how crucial proteins are for the fitness regime. Protein to a fitness fanatic is like “spinach to Popeye.” Protein supplements are promoted as the “elixir” for an effective workout. Before diving into the world of proteins, let us know what is protein?“Protein is a macronutrient found in foods such as meats, nuts, dairy products, beans etc. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin,

  • 5 Musts for Making Running Easier
    by Anu Shree on October 6, 2016 at 7:57 am

    Every step feels like an epic struggle? Running is not so easy, and it can be boring too. You want to lose calories but you can’t stop hating every second spent on the treadmill? Stop worrying. Follow these 5 tips and make running easier.1) Warm-up: Do you warm-up before pressing the high-speed button on the treadmill? If not, then you must start doing it. A proper warm-up prepares your body to run better by activating your muscles and increasing your focus. It increases the blood flow thereby

  • Yoga and why you should give it a go!
    by Anu Shree on September 29, 2016 at 4:50 am

    Whether you are stressed, distracted, inflexible, gloomy, an insomniac, shy or even a bit grumpy, there’s a practice for you-Yoga. Yoga taps into innumerable benefits and helps you lead a fascinating life of incomparable strength and clarity. One of the major advantages of yoga is that you can choose a yoga style that’s customised for you, such as hot yoga, relaxation yoga, power yoga, etc.I know you must be considering a whole list of excuses to evade the yoga mat, but the below mentioned

  • How to Fall in Love with your Gym.
    by by Anu Shree on September 23, 2016 at 8:16 am

    You desperately want to shed off those excess kilos or gain muscles or tone up your body to wear those clothes lying in the furthest corner of your wardrobe but you find it insanely difficult to get yourself off the bed?Relax! You are not alone.But making excuses and procrastinating burns no calories. So you need to get up and get going. I admit working out is not always easy. But all you need is motivation. You just need the initial push, once you find your rhythm then there is no stopping.Here

SHOPGYM Blog This is the place to find your daily workouts and coach's musings.

  • 16 March 2017
    by noreply@blogger.com (Crystal) on March 16, 2017 at 5:25 pm

    Warm up:Upper body lift prepShoulder prepREVIEW:  PUSH PRESSWORK:  PUSH PRESS  incr weight to heavy last two sets5 x 5WORK:  50-40-30-20-10Wallballs 20/14 to 10/9Sit upsDURx+  unbroken roundsRx2  40-30-20-10Rx3  Modify rep scheme further, modify movements as necessary

  • 15 Mar 2017
    by noreply@blogger.com (Crystal) on March 14, 2017 at 10:00 pm

    Warm Up:10 rounds of 7 sec squat and hold at bottom, 5 sec rest at top10 each:Cossack squatSingle leg RDL each legHamstring banded kickbacksREVIEW:  BACK SQUATLIFT:  Back Squat 4 x 4 as heavy as you can for all setsWORK:3 rounds for time of:Row, 400 m21 Kettlebell Swings, 53/35 lbs (russian)12 Handstand Push UpsRx2:  HSPU off box in as much of a pike that you can manageRx3:  scaled push ups or regular push upsSILVERS:  Same

  • 14 Mar 2017
    by noreply@blogger.com (Crystal) on March 13, 2017 at 10:00 pm

    Upper body lift prepshoulder prepREVIEW:  BTN PRESS - *LAT ENGAGEMENT*STRENGTH:  4 x 8 BTN PRESSTry to increase weight each setWORK:SHAM7 rounds for time of:11 Deadlifts, 1x bodyweightRun, 100 m (10 lengths yellow to yellow)You may replace running with a row, increase to 150 m

  • 13 Mar 2017
    by noreply@blogger.com (Crystal) on March 12, 2017 at 11:21 pm

    Warm Up:Shoulder Prep with bandsthen 3 rnds5 inchworm1 length bear crawl1 length crab walkPRE:  Accumulate 3 mins of hollow body hold (floor) in as short a time as possibleSTRENGTH:3 sets of 3 weighted strict pull up, 3rd set should be max weightIf you do not have your strict pull up:3 x 3 negative pull ups 6-8 sec descentWORK:60 m walking lunge (yellow to yellow, 6 x)21 Pull ups21 V ups60 m walking lunge15 pull ups15 V ups60 m walking lunge9 pull ups9 sit upsRx2:  Jumping pull upsRx3:  Ring rows and regular sit upsSILVERS:Accumulate 3 mins Hollow body holdAccumulate 2 mins of hang time in ACTIVE position (can be off bars or rings)WORK:50 cal row21 Ring Rows21 DB Box step ups35 cal row15 ring rows15 DB box step ups20 cal row9 ring rows9 DB box step ups

  • 8 Mar 2017
    by noreply@blogger.com (Crystal) on March 7, 2017 at 11:00 pm

    Warm Up:Shoulder prepREVIEW:  SNATCH with dowels20 minsLIFT:  SNATCH 5 x 5add weight each set, catch the bar in the power receive position and ride it down into a full squatWORK:10 MIN AMRAP21 Unbroken DU15 Push Ups5 Wallballs (20/14 to 10' all)Rx2:  broken du, 14# to 9'Rx3:  scaled DU (attempts or no rope jumps with double thigh slap)/scaled push ups/lighter wallballs or less height/depthSILVERS:Squat prepREVIEW (with dowels):  Back squatLIFT:  BACK SQUAT 5 x 5increase weight each setShoulder warm up (prep for push ups):  bear crawl, crabwalkWORK:  same as above

  • It Has Begun!
    by Andy Nunez on August 17, 2017 at 8:38 pm

    Yes, the challenge has begun! With a total 27 challengers and prizes up to $600 the competition is fierce. The main goal of the Gym Rats challenge is to help you reach your full potential… and a little friendly competition is always fun. And for a little extra motivation our featured image above is of one of our members who has completed multiple challenges and has made huge progress over her time here at Gym Rats so stay focused and you will see results. And just to make this challenge extra special, we (your Gym Rats trainers), will be joining...

  • Challenge Accepted!!!
    by Andy Nunez on August 11, 2017 at 1:26 am

    If your looking for that little extra push then our Gym Rats challenge is right for you. Not only does it help you to reach your goals, you can also win a whole lotta cash!!! We’ve been doing these challenges now for over 3 years and every challenge is unique and different than the one before mainly due to the contenders. So wether this is your tenth challenge or your doing it for the first time, its fair game for all. So check out our challenge details below and challenge yourself. Details: This is a Body Fat loss challenge, not...

  • Benefits of Strength Training
    by Andy Nunez on August 3, 2017 at 10:15 pm

    In my opinion, strength training is a must. It has amazing benefits that enhance your physical strength, mental health, physical appearance and overall well-being. Over the years of training I’ve increased my strength significantly by incorporating different methods of strength training such as bodybuilding, strongman, and hypertrophy style boot camp. These methods of training keep me from getting bored and help me to relieve stress all while continuing to build muscle. My physical appearance has changed due to an increase in muscle, which in turn keeps my body fat relatively low. Overall I feel great and can definitely say it’s...

  • Major Motivators
    by Andy Nunez on July 28, 2017 at 5:49 pm

    Motivation by definition is ones desire or general willingness to do something. We all have different things that motivate us just as we all respond differently to various motivations. But what is the since behind it? Our personality traits and/or characteristics are ultimately what determine how we respond to these motivators and what it is that specifically motivates us individually. That being said, the more you know about yourself the better you can identify things that motivate verses things that don’t. There are two major types of motivation. Intrinsic which is motivation from within (ex.  A desire to overcome, feeling...

  • BurnOut!!!
    by Andy Nunez on July 20, 2017 at 8:59 pm

    I’ve experienced my fair share of burnouts through out my fitness career and life in general. Burnout will affect everyone at some point in their lives, therefor it is vital to know the signs, and even more important, not to ignore them. Beginning symptoms include fatigue, apathy, insomnia, forgetfulness, anxiety, which can lead to loss of appetite, physical symptoms, increased illness, and depression. During training for my third competition I experienced many of these symptoms. I didn’t realize what was happening at first and just tried to keep pushing. It was a very a difficult time in my life and...

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